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Family Weekly Cookbook MUANIE DE PROFT, Food Editor
10
...well, relatively few!
Keep the calorie count down and the flavor
rating up with these dishes which will add
variety to your low-calorie menus. A balanced
diet is important, especially to weight-watchers.
These recipes will create interest in low-calorie
fare and help you on the road to a new trim
figure. One caution: personal diet problems
should always be discussed with your physician.
SUKIYAKI
249 cal. serving
Low-calorie version of a famed Japanese dish.
to prepare: 25 min. to cook: 30 min.
1 lb. round tleak
1 tablespoon butter or margarine
1 8-ox. can diced mushrooms, drained
1 5-ox. can bamboo (hoots, drained
and thinly diced
1 medlum-tize onion, thinly iliced
2 ttalkt celery, cut in 1-ln. pieces
5 green onions, cut in Vi-ln. pieces
1 cup quick chicken broth (use
I chicken bouillon cube
to 1 cup hot water)
teaspoon nan-caloric sweetening
solution or 2 non-caloric sweet
ening tablets, crushed
cup soy sauce
teaspoon salt
lb. fresh spinach
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1. Cut round steak into very thin strips about 2 in.
long.
2. Heat butter in a large heavy skillet over low
heat. Add meat and brown on all sides.
3. When meat strips are well browned, add vege
tables, broth, sweetener, soy sauce, and salt to skil
let Cover, bring to boiling, and simmer about 20
min., or until vegetables are partially tender. Occa
sionally move and turn mixture with a spoon.
4. Cut spinach leaves into large shreds. Add to the
meat-vegetable mixture, partially cover skillet and
continue cooking, 5 to 10 min., or until spinach is
just tender. Occasionally move and turn mixture
with a spoon. - 4 ervings
Note: Cooked beef may be used in place of the
round steak; add with spinach.
Family Weekly, April J. I960
APPLESAUCE TEACAKE3
60 cal.teacake
to prepare: 25 min. to bake: 15-20 Mm.
Wt cups sifted cake flour
I teaspoon baking soda
Vi teaspoon salt
1 teaspoon ground cinnamon
Vi teaspoon ground nutmeg
Vi teaspoon ground cloves
Vi teaspoon ground allspice
Vi teaspoon ground ginger
Vi cup butter or margarine
2 teaspoons vanilla extract
1 egg
2V4 teaspoons granulatedsugar
substitute
1 cup unsweetened applesauce
Vi cup dark seedless raisins
Vi cup chopped walnuts
1. Line with small paper baking cups or lightly
. grease bottoms of 2 doz. 2y4xl-in. muffin-pan wells.
2. Sift first 8 ingredients together.
3. Cream butter and vanilla extract together until
butter is softened.
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4, Combine egg and sugar substitute; beat until
mixture is thick and piled softly. Add beaten egg
in thirds to creamed mixture, beating thoroughly
after each addition. Mixing until blended after each
addition, alternately add dry ingredients in fourths
and applesauce in thirds to creamed mixture. Stir
in the raisins and walnuts. Spoon into prepared
muffin-pan wells, filling wells one-half to two
thirds full.
5. Bake at 375F 15 to 20 min., or until a wooden
pick inserted in center of cake comes out clean.
2 doz. teacakes
'For Applesauce Wash, quarter, core, and pare
3 medium-size apples. Put into a saucepan with 3
tablespoons water. Cover and simmer 10 to 15 min.,
or until apples are tender; stir occasionally. Press
through a sieve or food mill. Cool.
Dainty Applesauce Teacakes
tempting low-calorie sweets.
LOW-CALORIE SALAD DRESSING
305 cal.; 19 cal. tablespoon
Much too good to be classed as a "substitute".'
to prepare: 20 min.
2 eggs
Vi cup reconstituted nonfat dry milk
(use double amount of milk solids)
1 teaspoon Accent
Vi teaspoon paprika
Vi teaspoon dry mustard
2 drops Tabasco
Vi cup cider vinegar
1. Beat eggs slightly in top of a double boiler. Blend
in nonfat dry milk, Accent, paprika, mustard, and
Tabasco. Place over simmering water. Add vine
gar gradually, stirring constantly. Cook over sim
mering water and continue stirring until mixture
thickens, about 10 min.
2. Remove from heat Cool. Store salad dressing
in tightly covered jar in refrigerator.
About 1 cup dressing
Note: For a less sharp dressing, decrease vinegar
to 2 tablespoons and increase milk to cup plus
2 tablespoons.
CHERRY DESSERT MOLD
66 cal. serving
to prepare: 25 min. to chill: 3-4 hrs.
1 1 -lb. can dietetic-packed light,
sweet cherries, drained
(reserve liquid)
4 teaspoons low-calorie
cherry-flavored gelatin
Va cup water
Vi cup lemon juice
1 teaspoon non-caloric sweet
ening solution or 8 non-caloric
sweetening tablets, crushed
1. Add enough water to the reserved cherry liquid
to make 1 cup liquid. Heat until very hot.
2. Put gelatin into a bowl. Pour hot liquid over
gelatin, stirring until gelatin is completely dissolved.
Stir in the water, lemon juice, and sweetener.
3. Chill in refrigerator or over ice and water until
gelatin mixture is slightly thicker than consistency
of thick, unbeaten egg white. If chilled in refrigera
tor, stir occasionally; if chilled over ice and water,
stir frequently.
4. Lightly oil a 1-qt mold with salad or cooking
oil (not olive oil); drain.
5. Cut the drained cherries into halves and remove
the pits. When gelatin mixture is of desired con
sistency, blend in the cherries. Turn into prepared
mold and chill until firm, 3 to 4 hrs.
6. Unmold onto chilled serving plate. Garnish with
galax or grape leaves. 4 servings
Note: Other flavored gelatin such as raspberry,
strawberry, or lemon may be substituted for- the
cherry-flavored gelatin.
CHICKEN MOLD
138 cal. serving
to prepare: 25 min. to chill: 2-3 hrs.
Va cup cold water
I tablespoon (I env.) unflavored
gelatin
1 cup quick chicken broth (use
1 chicken bouillon cube to
1 cup hot water)
2 teaspoons lemon juice
1 teaspoon grated onion
Vi teaspoon salt
Vi teaspoon celery salt
2 cups ground cooked chicken
Vi cup low-Calorie Salad Dressing
Vi cup finely chopped celery
2 tablespoons minced parsley
2 tablespoons minced pimiento
1. Pout cold water into a small cup or custard cup.
Sprinkle gelatin evenly over water. Let stand about
5 min. to soften.
2. Heat chicken broth until very hot. Immediately
add softened gelatin, stirring until gelatin is com
pletely dissolved. Blend in the lemon juice, onion,
salt, and celery salt.
3. Chill in refrigerator or over ice and water until
gelatin mixture is slightly thicker than consistency
of thick, unbeaten egg white. If chilled in refrigera
tor, stir occasionally; if chilled over ice and water,
stir frequently.
4. Lightly oil a 1-qt. mold with salad or cooking
oil (not olive oil) ; drain.
5. When gelatin mixture is of desired consistency,
blend in the chicken and remaining ingredients.
Turn mixture into prepared mold. Chill until firm,
2 to 3 hrs.
6. Unmold onto chilled serving plate. Garnish with
tomato wedges and parsley. g gervings
Family Weekly, April 3, I960
11