HOME & LIVING
B2 — THE OBSERVER & BAKER CITY HERALD
cholesterol; 46 g protein; 22
g carbohydrate; 1 g sugar; 1 g
fi ber; 1,011 mg sodium; 49 mg
calcium
— Adapted from “High-Fla-
vor, Low-Fat Cooking,” by Steven
Raichlen
FLAVOR
Continued from Page B1
½ cup (approximately)
all-purpose fl our
2 egg whites
½ cup (approximately)
breadcrumbs
3 tablespoons vegetable oil
2 tablespoons capers,
for garnish
Lemon wedges, for garnish
BOMBAY-
STYLE
POTATOES
Yield: 6 servings
1. Place each cutlet between
two pieces of plastic wrap or
waxed paper and pound with
a meat pounder, the side of a
cleaver or a cast-iron pan to
¼-inch thick. Season the cutlets
on both sides with salt and
pepper.
2. Place the fl our, egg whites
and breadcrumbs in three
shallow bowls. Dip each cutlet
fi rst in the fl our, shaking off any
excess, then in the egg whites
and then in the breadcrumbs.
3. In batches, heat the oil
in a nonstick frying pan over
high heat. Pan-fry one schnitzel
for 3 minutes per side, or until
golden brown. Drain on paper
towels and repeat with other
schnitzels. Sprinkle with capers
and serve with lemon wedges
on the side.
Per serving: 374 calories; 10
g fat; 6 g saturated fat; 98 mg
2½ cups quartered Yukon
gold potatoes, peeled
2 teaspoons vegetable oil
2 teaspoons minced onion
2⁄3 cup diced Granny Smith
apple, peeled and cored
1 tablespoon curry
powder, see note
2 teaspoons all-purpose fl our
21⁄3 cups water
¼ teaspoon salt
Note: If you want to make your
own curry spice blend, heat
2 teaspoons cumin seeds, 2
teaspoons coriander seeds, 2
teaspoons cardamom pods,
a 1-inch piece of cinnamon
stick and ½ teaspoon of black
peppercorns in a small sauté
pan over medium heat. Toast
for 1 to 2 minutes, swirling the
pan; pour onto a cold plate to
stop them from over heating.
Combine the toasted spices
TUESDAY, JANUARY 25, 2022
with 2 teaspoons paprika, 1
teaspoon ground turmeric, 1
teaspoon dry mustard and 1⁄3
teaspoon cayenne in a spice
grinder, or use a mortar and
pestle to grind to a powder.
Can be stored in a covered
container for up to 3 weeks.
1. Place the potatoes in a pot
with cold water to cover by 2
inches. Salt the water. Bring to
a simmer over medium heat.
Cover and continue to simmer
until the potatoes are easily
pierced with a fork, 10 to 12
minutes. Drain and transfer to a
large bowl.
2. Heat the oil in a small
saucepan over medium heat.
Add the onions and apples and
cook, stirring frequently, over
low heat until the onions are
translucent, 4 to 5 minutes.
3. Add curry powder and
fl our, and sauté until lightly
toasted. Add the water and salt
and simmer for 30 minutes.
4. Combine the curry mixture
and the potatoes. Serve hot.
Per serving: 84 calories; 2 g
fat; 1 g saturated fat; no choles-
terol; 2 g protein; 16 g carbohy-
drate; 3 g sugar; 2 g fi ber; 208
mg sodium; 21 mg calcium
— Recipe from “Healthy
Cooking” by At Home and the
Culinary Institute of America
Christian Gooden/St. Louis Post-Dispatch-TNS
Turkey Wienerschnitzel, sauteed in a pan and photographed at Dan Neman’s home on Wednesday, Dec.
15, 2021, is a low-calorie dish worth considering following the holidays.
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