Northwest NEWS

January 14, 2002

Home & Garden

Dining In: Light and healthy for the new year

Steamed Chicken with Red and Yellow Bell Pepper
   1/2 Tbsp. sesame oil
   1 tsp. grated garlic, divided
   2 Tbsp. reduced sodium soy sauce
   1/2 lb. (3 oz.) skinned, boneless chicken breasts
   1 large red bell pepper, seeded and cut into thin strips
   1 large yellow bell pepper, seeded and cut into thin strips
   1/2 c. sliced canned bamboo shoots (drained and rinsed)
   Salt and white pepper to taste
   2 c. hot steamed brown rice
   In a small cup, combine oil, 1/2 tsp. garlic, 1/2 tsp. ginger and soy sauce.
   Rub into chicken breasts and set aside while completing other preparations before steaming. (Chicken can be marinated up to 2 hours in a refrigerator; bring to room temperature before serving.)
   Place chicken on plate used for steaming. Steam until chicken is almost tender. Add bell peppers and bamboo shoots.
   Sprinkle remaining garlic and ginger over vegetables. Continue steaming until chicken and peppers are tender.Cut chicken into thin bite size slices, then re combine with vegetables. Season to taste with salt and pepper. Serve with rice.
   Makes 4 servings.
   Chop Suey
   2 c. (8 oz.) uncooked macaroni
   1 Tbsp. extra virgin oil
   12 oz. (3/4 lb.) ground lean (8% fat) beef
   1 large onion, chopped
   2 garlic cloves, minced
   1 medium green bell pepper, seeded and chopped
   1 small red bell pepper, seeded and chopped
   1 can (28 oz.) whole plum tomatoes, drained
   1 tsp. dried oregano
   Pinch of cayenne pepper
   Salt and freshly ground black pepper, to taste
   Bring large pot of water to boil. Add 1/4 tsp. salt and return to boil. Add pasta and cook about 6 minutes. Drain and set aside.
   Heat oil in large, nonstick skillet over medium high heat. Add beef, using wooden spoon to break it up finely. When meat is browned, remove it to a plate. Pour off half the liquid and fat in the pan.
   Return to skillet to heat. Saute onion, garlic and bell peppers in liquid in pan until onions are golden and translucent, about 4 minutes. Add tomatoes, oregano and cayenne pepper.
   Return meat to pan. Stir with wooden spoon, breaking up tomatoes. Add pasta. Cook until tomatoes are soft, about 5 minutes, and serve.
   Makes 6 servings.
   Vegetarian Chili
   2 Tbsp. extra-virgin olive oil
   1 medium yellow onion, chopped
   1 medium green bell pepper, cut in 1/2 inch pieces
   1 Tbsp. finely chopped garlic
   1-3 jalapeno peppers (as desired), seeded and minced
   1 Tbsp. ground cumin
   1 Tbsp. chili powder
   1 tsp. dried oregano
   2 cans (15 oz.) pinto beans, rinsed and drained
   1 c. diced canned tomatoes, drained
   2 c. reduced sodium vegetable broth, divided
   1/2 c. chopped cilantro leaves
   2 Tbsp. masa harino or cornmeal
   Freshly ground black pepper to taste
   In a medium Dutch oven or non stick pot, heat oil over medium high heat. Saute onion, bell pepper and garlic in oil until onion is translucent, about 4 minutes.
   Add jalapeno, cumin, chili powder and oregano. Stir until spices are fragrant, about 10 minutes.
   Meanwhile, place masa or cornmeal in a small bowl. Mix in reserved vegetable broth, stirring until smoothly blended.
   Stir in cornmeal mixture, blending well. Add pepper to taste.
   Continue simmering 10 minutes longer, stirring frequently to prevent burning. For best flavor, let chili sit 1 to 2 hours, reheat and serve.
   Makes 4 servings.
   Tuna Noodle Casserole
   Canola oil cooking spray
   1 can (10 1/2 oz.) low fat, reduced sodium condensed cream of chicken soup
   1/2 c. skim (nonfat) milk or unflavored soymilk
   2 c. cooked noodles
   1 package (10 oz.) frozen cut green beans
   1-1/2 6 oz. cans water packed chunk light tuna, drained
   2 Tbsp. bottled pimientos, drained and chopped
   1/4 tsp. freshly ground black pepper
   3 Tbsp. dry bread crumbs
   Preheat oven to 400 degrees. Coat a 2-quart heat proof casserole with cooking spray. In prepared baking dish, mix soup and milk to combine.
   Add noodles, beans, tuna, pimientos and pepper, mixing to coat and combine them with soup. Cover pan with foil.
   Bake until bubbling hot, about 20 minutes. Uncover and sprinkle with bread crumbs.
   Bake until crumbs are lightly browned, about 8 minutes. Serve hot.
   Makes 4 servings.
   6 naval oranges
   1 can (15 oz.) chunk style pineapple (packed in juice), drained
   1 large banana, thinly sliced
   2/3 c. very finely slivered dried nectarines
   1/3 c. packaged unsweetened coconut
   Peel 5 oranges, removing all the white pith. Slice peeled oranges into thin rounds, then into quarters. Place in medium bowl.
   Squeeze juice from remaining orange into bowl. Add pineapple, banana and nectarine. Toss gently to evenly distribute orange juice. Refrigerate until ready to serve.
   Distribute fruit among 8 dishes. Sprinkle coconut on top.
   Makes 8 servings.