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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Aug. 24, 1983)
Page 6 Portland Observer, August 24, 1963 LIKING SECTION Dieter's delight: Convenient low-calorie one dish meals Sunday afternoon in peninsula park »»** aug 28. - • • - . R a t i o n c a n f ^ s «««*•'• family friends neighbors mfo 281-262 7 labor donated i- n n r p r i i free refreshments, hot dogs 2 5 fr,iin w & a t 4 om-seoarately sponsored When you're trying to lose weight, what do you do? G o on a crash diet? Follow a well-known diet plan? According to The Yankelovich M on ito r, 1982, when participants were asked what weight control practices they used over the past year. 47 percent answered "just stay away from fattening foods." The nest most frequent answer was eat ing fewer between-meal snacks; the third was avoiding pastries, cakes and rich desserts. The fact is, that diet plans and crash diets were way down on the list o f methods that people actually followed to lose weight. People would rather eat sen sibly than " g o o n a d ie t." W ith I J percent of the population affected by hypertension, and an other 15 percent in danger o f devel oping hypertension later in life, salt intake is a chief concern in diet plans W ith these ideas in mind, three recipes have been designed that can become the bases for many satisfying meals. A ll the recipes have both calorie and sodium counts given. For example, in Gingered Vege table Stir-Fry, canned low sodium chicken with noodles soup is quickly heated with tender-crisp cooked broccoli, carrots and mushrooms. Garlic and ginger add flavor but not extra calories. Each serving has only 100 calories and 38 mg. sodium. Try serving (his Oriental-style over plain rice. Fish and Tom ato Bake is a tempt ing dish made with whiteflsh fillets and canned low sodium tom ato with tomato pieces soup. This one dish dinner incorporates potatoes, green beans, carrots and seuonings along with the fish and tomato sauce into a stew-like main dish you serve in a bowl. In a conventional oven it all takes about one-half hour to bake. In a microwave oven that time can be shortened to less than 20 minutes and is a good alternative when you want to save time and reduce kitch en heat. The calorie count for Fish and Tom ato Bake is 380 per serving with 232 mg. o f sodium. For the single eater who watches his diet alone, here's Chunky Beef and Zucchini over noodles that is quick and easy to prepare. W hile the water comes to a boil for the noo dles, the onion, zucchini and tomato can be sliced. Once the chopping is done, it takes less than 10 minutes to heat (he vegetables with garlic, basil and canned low sodium chunky beef and mushroom soup. Spoon Chunky Beef and Zucchini over cooked noodles and curl up with the evening paper or your favorite tele vision show. This main dish, includ ing the noodles, clocks in at 373 cal ories and 196 mg. sodium. GINGERED VEGETABLE STIR FRY I tablespoon salad oil I cup broccoli flowerets Vt cup diagonally sliced carrots 34 cup sliced green onions I medium clove garlic, minced 34 teaspoon ground ginger VI cup sliced farm fresh mushrooms I can (10 Vi ounces) low sodium chicken with noodles soup VI teaspoon sugar In 10-inch skillet over medium- high heat, in hot oil, cook broccoli, carrots and onions with garlic and ginger, stirring quickly and fre quently (stir-frying) until vegetables are tender-crisp, about 2 minutes. Add mushrooms. Stir-fry I min ute more. Add soup and sugar Heat thor oughly, stirring occasionally. Makes 3 VI cups or 4 servings. Per serving: 100 calories; 38 mg. sodium. FISH AND TOMA TO BAKE I can ( I0'A ounces) low sodium tom ato with tomato pieces soup I tablespoon cornstarch V| cup frozen sliced carrots VI cup frozen cut green beans Gingered Vegetable Stir-Fry offers those of ua who ere watching our weight or sodium Intake an Vt cup diced potato I tablespoon chopped parsley Vi teaspoon dill weed, crushed 1/8 teaspoon pepper Vi pound whitcfish fillets, cut into 2-inch pieces 4 unsalted crackers, crushed I teaspoon unsalted margarine, melted Vi teaspoon lemon juice In I-quart casserole, gradually blend soup into cornstarch. Add carrots, green beans, potato, parsley, dill, pepper and fish. Stir gently to combine. Cover. Bake in 37$ *F. oven for 30 to 33 minutes or until vegetables are ten der and fish flakes easily when test ed with fork; stir gently. In small bowl, combine remaining ingredients. Sprinkle over fish mixture. Bake, uncovered, 5 m in utes more. Makes 3 Vi cups or 2 serv ings. Per serving: 380 calories; 232 mg. sodium. To mtcrowavr: In I-quart microwave-safe casse role, gradually blend soup into corn starch. Add carrots, green beans, potato, parsley, dill and pepper. Cover. Microwave on H IG H 6 to 8 m in utes or until vegetables are tender and soup is thickened, stirring occa sionally. Add fish. Cover. Microwave on H IG H 3 to 4 minutes or until fish flakes easily when tested with a fork. In small bowl, combine remaining ingredients. Ladle fish mixture into soup bowls, sprinkle with cracker crumb mixture. attractive, eaay-to-prepare main dish with tha full- bodied flavor wa crave. Add soup and tomato. Heat thor oughly, stirring occasionally. Serve over hot noodles. Makes 134 cups or I serving. Per serving: 375 calories; 196 mg. sodium. SE 2Oth fr D IV IS IO N F SE T2n<t it FLAVEL C NE 15th b FREM ONT c W BUR N SID E at 21«! I SAN RAFAEL U 10 NE 122nd 1*410 SE D IV IS IO N 3966 SE POWELL NE 24th S f ip S A N H ILLSBORO 9BOSEOAK , Hock Shop * f Buy. SeH or Trad e A n y th in g o f value 5600 N E. Union 287 5330 K\JJI K Y’S Self Service Burgers & Things 10:00 a.m .-11:00 p.m. Sunday - Thursday * We Specialize In * Broasted flavor crisp chicken Deep fried burritos Jo jo potatoes B.B.Q. rib dinners Fish & chips Cold drinks & milk shakes By the piece or buckets to go 10:00 a.m. -12:00 p.m, Friday & Saturday Fresh Salad Bar * Call ahead to have your order ready * Free balloons Drawings for prizes. «1.99 '/. LB. HAMBURGER lim it 5 bufQ»f» customer Build it yourself CHUNK T BEEF A ND ZUCCHINI I tablespoon unsalted margarine I small onion, sliced 34 cup sliced zucchini I medium clove garlic, minced 34 teaspoon basil leaves, crushed I can (10 V. ounces) low sodium chunky beef A mushroom soup I small tom ato, cut into wedges I cup hot cooked unsalted In 2-quart saucepan over medium heat, in hot margarine, cook onion and zucchini with garlic and basil until tender, about 5 minutes. 32 oz. C o k e ___ Large corn dogs 20 PC. BUCKET CHICKEN W a tc h our billboard for S unday specialsl All o f the tim e 3510 N.E. Union Ave. ☆ Located at the Corner of ☆ Union & Fremont
