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