July 28. 2004
5 1“ ^lortlanb © bserucr
Page AS
Honey Nut Seed Bread
This tangy South
west-inspired salad
is light, refreshing
and quite filling. It
offers a harmony o f
colors, textures and
vegetarian protein
sources fo r an easy
sum m er m eal you
can feel good about
serving up fo r com­
pany or brown bag­
ging fo r lunch on
the go.
An irresistible, hearty high-fiber recipe
Directions
In a large bowl, com bine 1 cup
all-purpose flour, whole wheat flour,
dry milk, undissolved yeast, salt,
and cinnamon.
Heat water, honey, and butter
until very warm ( 120°F to 130°F).
Gradually add to flour mixture. Beat
2 minutes at medium speed o f elec­
tric mixer, scraping bowl occasion­
ally. Add l/2cupall-purposeflour,
seeds and almonds; beat 2 minutes
at high speed. Stir in enough re­
maining flour to make a soft dough.
Knead on lightly floured surface
until smooth and elastic, 8 to 10
minutes. Cover; let rest 10 minutes.
Divide dough in half; form each
into an oval loaf. Place on 2 greased
baking sheets. Brush tops with 1/
4 cup honey; sprinkle with seeds
and almonds. Cover; let rise in
warm, draft-free place until doubled
in size, about 30 to 45 minutes.
Bake at 35O°F for 25 minutes or
until done. Remove from sheets;
cool on wire racks.
You ’ll love the sweet crumb and delicate cinnamon-flavored bread with a crunchy
topping o f honey, nuts and seeds.
INGREDIENTS (Makes 2 Loaves )
Nutrition Information
Dough:
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2-1/2 to 3 cups all-purpose flour
2-1/2 cups whole wheat flour
1/2 cup nonfat dry milk
2 envelopes Fleischmann’s RapidRise Yeast
2 teaspoons salt
2 teaspoons ground cinnamon
2 cups water
1/3 cup honey
1/4 cup butter or margarine
1/4 cup sunflower seeds
1/4 cup chopped almonds
1 tablespoon sesame seed
Seed Topping:
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1/4 cup honey
1/4 cup sunflow er seeds
1/4 cup chopped almonds
1 tablespoon sesame seed
W e ig h t
W a tc h e rs
R e n e v a tie n
Serving Size, one slice; 1/24 of recipe
Serving Weight: 2.4 ounces (69 grams)
Calories: 170
Total Fat: 5 g
Saturated Fat: 1.5g
Cholesterol: 5 mg
Sodium: 220mg
Carbohydrates: 28 g
Dietary Fiber: 3 g (1 .3 g /o z )
Sugars: 8 g
Protein: 5 g
With chicken this
crisp and flavor­
ful, you won't
notice that it’s
baked, not fried.
POINTS® value: 5
Servings: 4
Prep. Time: 15 min
CookTime: 20 min
Difficulty: Moderate
Southern-style oven
friend chicken
I
Light Summer Meal
Cool off with Southwest Salad
INGREDIENTS
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6 Tbsp reduced-calorie mayonnaise
POINTS® value: 2
3 Tbsp cilantro, fresh, finely chopped
Servings:
8
3 Tbsp water
Prep.
Time:
25 min
1 medium scallion(s), minced
Cooking
Time:
0 min
1 1/2 Tbsp fresh lime juice
Difficulty
:
Easy
2 tsp sugar
1/2 tsp chili powder
15 oz canned black beans, rinsed and drained
1 1/2 cup cooked com kernels, fresh or frozen
2 cup grape tomatoes
1 m edium sw eetredpepper(s),cutintothinstrips(about I l/2cups)
8 cup romaine lettuce, cut into thick shreds (about 2 hearts)
INSTRUCTIONS
To make dressing, whisk mayonnaise, cilantro, water, scallion,
lime juice, sugar and chili powder together in a small bowl until
smooth. Transfer to a ja r or a plastic container with a tight-fitting lid
and refrigerate until ready to use.
In a large bowl or food storage container, layer remaining ingre­
dients in order listed. Cover and refrigerate. (Note: Storing this salad
in layers instead o f tossing it immediately and keeping the dressing
separate helps to keep the salad fresh. It can be stored up to 4 days
in the refrigerator.)
To serve, spoon salad ingredients into a bowl, shake dressing and
then drizzle over salad; toss. Yields about 2 cups o f salad and 1 1/2
tablespoons o f dressing per serving.
© 2004 Weight Watchers International, Inc.
INGREDIENTS
• 1/2 cup all-purpose flour
• 1/4 tsp table salt
• 1/8 tsp cayenne pepper
• 3 oz buttermilk
• 3/4 cup cornflake crumbs
• 1 pound uncooked boneless, skinless chicken
breast(s), four 4-oz pieces
INSTRUCTIONS
Preheat oven to 365“F. Lightly coat an 8 X
8 X 2-inch baking dish with nonstick cooking
spray; set aside.
Combine flour, salt and cayenne pepper to­
gether in a medium-size bowl. Place buttermilk
and corn flakes crumbs in 2 separate shallow
bowls.
Roll chicken breast halves in flour mixture
and evenly coat each side. Next dip chicken
into buttermilk and then corn flakes crumbs.
Place coated chicken breasts in prepared
baking dish. Bake until chicken is tender and
no longer pink, about 20 minutes (there is no
need to flip the chicken during baking). Yields
/ breast per serving.
© 2004 Weight Watchers International, Inc.