432 SALAD DRESSINGS CIassic French Dressing prep: 5 min * About ロ / 2 ド 0 $ t 1 cup olive or vegetable 0 ⅱ 1 / 4 cup white or cider vinegar 1 / 4 cup lemon juice 1 / 2 teaspoon salt 1 / 2 teaspoon ground mustard 1 / 2 teaspoon paprika Shake a11 ingredients in tightly covered container. Shake before serving ・ 1 TabIespoon: CaIories 80 (Calories from Fat (0); Fat 9g (Saturated (g); Ch01esterol Omg; S0dium 50mg; Carb0hydrate Og (Dietary Fiber (g); Protein 0g % Daily Value: \/itamin A O%; Vitamin C 0%; CaIcium 0%;lron 00/0 Diet Exchanges: 2 Fat CLASSIC RED FRENCH DRESSING: Mix 1 / 2 cup CIassic French Dressing and 1 / 2 cup ketchup. Thousand lsland Dressing prep: る min * A わ ou い cup 1 cup mayonnaise or salad dressing 1 tablespoon chopped fresh parsley 2 tablespoons chopped pimiento-stuffed olives or sweet pickle relish 2 tablespoons chili sauce or ketchup 1 teaspoon finely chopped onion 1 / 2 teaspoon paprika 1 Hard-Cooked Egg (page 201 ) , finely chopped Mix a11 ingredients. Store covered in refrigerator. 1 TabIespoon: Calories 105 (CaIories from Fat IOO); Fat 1 1 g (Saturated (g); ChoIesteroI 20mg; Sodium 135mg ; Carb0hydrate lg (Dietary Fiber (g); Protein 1 g % Daily Value: \/itamin A 2 % , Vitamin C 0%; Calcium 0%; I\ ℃ n 0% Diet Exchanges: 2 Fruit Lighter Thousand I sland Dressing: For 5 grams of fat and 55 calories per serving, use reduced-fat mayonnalse; substitute 2 hard-cooked egg whites for the hard-cooked egg ・ RUSSIAN DRESSING: Omit parsley, olives and egg ・ lncrease chili sauce to 1 / 4 cup. Add 1 teaspoon pre- pared horseradish. Fast Honey-Dijon Dressing ド 0 $ t Prep: 5 min * Aboutl cup 1 / 4 cup lemon juice 1 / 3 cup honey 1 / 2 cup vegetable 0 ⅱ ド 0 $ t prep: IO min * AboutI cup Lime-Cilantro Dressing 1 tablespoon poppy seed. HONEY-POPPY SEED DRESSING: Omit mustard. Add Vitamin C 2 % ; CaIcium O%; ℃ n 00/0 Diet Exchanges: 1 1 / 2 Fat (Dietary Fiber (g); Protein Og % Daily Value: Vitamin A 00/o; (Saturated (g); Ch01esterol Omg; S0dium 135mg Carb0hydrate 1 g 1 TabIespoon: CaIories 65 (Calories f 「 0n1 Fat 65 ) ; Fat 7g Shake before serving ・ Shake a11 ingredients in tightly covered container. 3 cloves garlic, finely chopped 1 / 8 teaspoon pepper 1 teaspoon salt 1 1 / 2 teaspoons ground cumin 3 tablespoons chopped fresh cilantro 1 / 3 cup lime juice or white vinegar 1 / 2 cup olive or vegetable 0 ⅱ Vitamin C 2 % : Calcium 0%; lr ℃ n 0% Diet Exchanges: 1 / 2 Fruit, (Dietary Fiber (g); Protein 0g % Daily Value: Vitamin A O%; (Saturated 1 g); Ch01esterol 0mg; S0dium 15mg; Carb0hydrate 6g 1 TabIespoon: CaIories 85 (CaIories from Fat 65 ) ; Fat 7g Shake before serving ・ Shake a11 ingredients in tightly covered container. 1 tablespoon Dijon mustard

SALAD DRESSINGS Fresh Herb Vinaigrette, Butterm 〃 k (page 434 ) Dressing and Raspberry Vinaigrette 433 Fresh Herb Vinaigrette prep: IO min * AboutI cup ド 0 $ に 1 / 2 cup olive or vegetable 0 ⅱ 1 / 2 cup white or cider vinegar 1 tablespoon chopped fresh herbleaves (basil, marjo- r 田 , oregano, rosemary, tarragon or thyme) 1 tablespoon chopped fresh parsley 1 medium green onion, finely chopped ( 1 tablespoon) Shake a11 ingredients in tightly covered container. Shake before serving ・ 1 TabIespoon: CaIories 65 (CaIories from Fat 65 ) ; Fat 7g (Saturated (g); Ch01esterol Omg; S0dium Omg; Carb0hydrate 0g (Dietary Fiber (g); Protein 0g % DaiIy VaIue: Vitamin A 0 % ; Vitamin C 0%; Calcium 0%;lron 0% Diet Exchanges: 1 1 / 2 Fat Lighter Fresh Herb Vinaigrette: For () grams of fat and 5 calories per servmg, substitute apple juice for the olive 0i1 ; decrease V1negar to 1 / 3 cup. Raspberry Vinaigrette ド 0 $ t & ー ow - ド at 1 / 2 Fat Vitamin C 0 % ; CaIcium 0%; lron 0% Diet Exchanges: 1 / 2 Fruit, (Dietary Fiber (g); Protein Og % Daily Value: \/itamin A 00/o; (Saturated (g); ChoIesterol 0mg; Sodium 40mg; Carbohydrate 5g 1 Tablespoon: CaIories 45 (CaIories from Fat 25 ) ; Fat 3g Store covered in refrigerator. Beat a11 ingredients with wire whisk until well blended. 1 / 4 teaspoon salt 1 / 4 cup olive or vegetable 0 ⅱ 1 / 2 cup red wine vinegar 1 / 3 cup seedless raspberryjam prep: IO min * ー cup

YEAST BREADS/BREAD MACHINE BREADS 89 し 1 し 1 1 1 2. Select Whole Wheat or Basic/White c ド le. Use Medium or Light crust C010r. Remove baked bread 仕 01 れ pan tO Wire rack; C001. Sp 4 least 65 % 眦 g ビみん房 / 覦〃第 & 45 丿・ 1 SIice: calories 165 (Calories from Fat 25 ) ; Fat 3g (Saturated lg); ChoIesteroI 5mg; Sodium 410mg; Carb0hydrate 33g (Dietary Fiber (g); protein 5g % Daily VaIue: \/itamin A 2 % : \/itamin C 00/o; CaIcium 2%;Iron 10% Diet Exchanges: 2 Starch 」 alapeho Corn Bread 。 - ド Prep: IO min; Bake: About 3 hr 30 min * 凵 / 2 ー po Ⅲ ld [ 0 可 . るⅱ c 3 / 4 cup plus 2 tablespoons water 2 / 3 cup frozen whole kernelcorn, thawed 2 tablespoons butter or stick margarine, softened* 1 tablespoon chopped seeded jalapeho chili 3 1 / 4 cups bread flour 1 / 3 cup cornmeal 2 tablespoons sugar 1 1 / 2 teaspoons salt 2 1 / 2 teaspoons bread machine yeast 1. Measure carefully, placing a11 ingredients in bread machine pan in the order recommended by the manufacturer. 2. Select Basic/White c ) ℃ le. Use Medium or Light crust C010r. DO not use delay cycle. Remove baked bread from pan tO wire rack; C001. Spreads ″みん 4 立 65 % 眦 & なみん房 / 〃記 1 Slice: calories 170 (Calories from Fat 20 ) ; Fat 2g (Sat し rated lg); Cholesterol 5mg; S0dium 引 0mg; Carb0hydrate 35g (Dietary Fiber (g); protein 5g % Daily Value: Vitamin A 2 % ; Vitamin C 0 % : calcium 0%;Iron 10% Diet Exchanges: 2 Starch, 1 Vegetable Cheese-Onion Bread Low - ド at Prep: 5 min; Bake: About 3 hr 30 min * ll/2-pound 可 , Miceb We don't recommend this recipe for bread machines that have cast-aluminum pans in a horizontal-loaf shape because our results after tests unsatisfactory. 3 / 4 cup plus 2 tablespoons water 3 cups bread flour 3 / 4 cup shredded Cheddar cheese ( 3 ounces) 2 tablespoons sugar 1 tablespoon nonfat dry milk 2 teaspoons instant minced onion 1 teaspoon salt 1 1 / 4 teaspoons bread machine yeast 1. Measure carefully, placing a11 ingredients in bread machine pan in the order recommended by the manufacturer. 2. Select Basic/White cycle. Use Medium or Light crust C010r. DO not use delay c ド le. Remove baked bread om pan tO WIre rack; C001. 1 SIice: calories 165 (Calories from Fat 25 ) ; Fat 3g (Saturated 2g); ChoIesteroI 10mg; S0dium 240mg : Carb0hydrate 29g (Dietary Fiber (g); Protein 6g % Daily Value: Vitamin A 2 % : Vitamin C 0 % : Calcium 4 % ; lron 10 % Diet Exchanges: 2 Starch

39 HOT BEVERAGES 7 Hot SPiced Cider Chai Tea Hot Spiced Cider prep: 5 min: C00 に 20 min * 6 る er じⅲ Fa $ に & 0 Ⅳ十 at 第 0 $ t & ー 0 Ⅳギ at Prep: 6 min; C00 にイ min * ィ r じⅲ lfyou have a sweet tOOth, stir in a little more honey to 6 cups apple cider 1 / 2 teaspoon whole cloves sult your taste. 1 / 4 teaspoon ground nutmeg 2 cups water 3 sticks cinnamon 4 bags black tea 2 cups milk 1. Heat a11 ingredients to boiling in 3-quart saucepan 2 tablespoons honey over medium-high heat; reduce heat. Simmer uncov- 1 / 2 teaspoon ground ginger ered l() minutes. 1 / 2 teaspoon ground nutmeg 2. Strain cider mixture tO remove cloves and cinnamon 1 / 4 teaspoon ground cinnamon if desired. Serve hot. 1 Serving (about 1 cup): CaIories 115 (CaIories from Fat O); Fat 1. Heat water to boiling in 2-quart saucepan. Add tea 0g (Saturated (g); ChoIesterol 0mg; Sodium 10mg; Carbohydrate bags; reduce heat. Simmer uncovered 2 minutes. 29g (Dietary Fiber (g); Protein Og % Daily Value: Vitamin A 0%; Remove tea bags. Vitamin C 2 % ; CaIcium 2 % ; lr ℃ n 4 % Diet Exchanges: 2 Fruit 2. Stir remaining ingredients into tea. Heat to boiling. HOT BUTTERED RIJM S 円 CED CIDER: Make as direct- Stir with wire whisk to foam milk. ed. For each serving, place 1 tablespoon butter (do 1 Serving (about 1 cup): CaIories 95 (Calories from Fat (0); Fat not use margarine or vegetable 0i1 spreads), 1 table- 2g (Saturated (g); Cholesterol 10mg; Sodium 65mg; Carbohydrate spoon packed brown sugar and 2 tablespoons rum 15g (Dietary Fiber (g); Protein 4g % Daily Value: Vitamin A 6 % : m mug. Fill with hot cider. Vitamin C 0%; Calcium 14 % Ⅱ ron 0% Diet Exchanges: 1 Skim MiIk

434 SALAD DRESSINGS Oriental Dressing Prep: 5 min * Aboutl cup Toasting really brings out the flavor of sesame seed, so toast a whOle 2-ounce package or jar Of sesame seed (about 1 / 2 cup), then keep it in the freezer to use 、 vhenever メ ou need some. 1 / 3 cup rice, white or cider vinegar 1 / 4 cup vegetable 0 ⅱ 3 tablespoons SOY sauce 1 tablespoon sesame seed, toasted if desired (page 00 ) 2 tablespoons dry sherry or apple juice 1 teaspoon grated gingerroot or 1 / 4 teaspoon ground gnger 2 drops dark sesame oi い f desired Shake a11 ingredients in tightly covered container. Shake before serving ・ 1 TabIespoon: Calories 40 (CaIories from Fat 35 ) ; Fat 3g (Saturated (g); CholesteroI Omg; Sodium 170mg; Carbohydrate lg (Dietary Fiber (g); Protein Og % Daily Value: Vitamin A 0%; Vitamin C 0%; CaIcium 0%; lr ℃ n 0% Diet Exchanges: 1 Fat Buttermilk Dressing Prep: 5 min; ChiII: 2 hr * . About 凵々 CIIPJ 3 / 4 cup mayonnaise or salad dressing 1 / 2 cup buttermilk 1 teaspoon parsley flakes 1 / 2 teaspoon instant minced onion 1 / 2 teaspoon salt Dash of freshly ground pepper 1 clove garlic, finely chopped 1. Mix all ingredients. 2. Cover and refrigerate at least 2 hours to blend flavors. Store covered in refrigerator. 1 TabIespoon: Calories 65 (Calories from Fat 65 ) Fat 7g (Saturated (g); Ch01esterol 5mg; Sodium 110mg; Carbohydrate lg (Dietary Fiber (g); Protein 0g % Daily Value: Vitamin A 0%; Vitamin C O%; Calcium 0%; lron 0% Diet Exchanges: 1 1 / 2 Fat Lighter Buttermilk Dressing: For 3 grams of fat and 30 calories per servmg, use reduced-fat may- onnalse and buttermilk. BUTTERMILK-PARMESAN DRESSING: Add 1 / 3 cup grated Parmesan cheese and 1 / 2 teaspoon paprika. 第 0 $ に & ー 0 Ⅳ - ド at BIue Cheese Dressing Prep: IO min; Chill: 3 hr*Aboutl 2 / 3 3 / 4 cup crumbled blue cheese ( 3 ounces) 1 package ( 3 ounces) cream cheese, softened 1 / 2 cup mayonnaise or salad dressing 1 / 3 cup half-and-half 1. Reserve 1 / 3 cup of the blue cheese. Mix remaining blue cheese and the cream cheese in small bo 、 until well blended. 2. Stir in mayonnaise and half-and-half until creamy. Stir in reserved blue cheese. Cover and refrigerate at least 3 hours tO blend flavors. Store covered in refrigerator. 1 Tablespoon: CaIories 60 (CaIories from Fat 55 ) ; Fat 6g (Saturated (g); Ch01esteroI 10mg; Sodium 90mg; Carbohydrate 0g (Dietary Fiber (g); Protein lg % Daily Value: Vitamin A 2 % : Vitamin C 0%; Calcium 2 % ; I\ ℃ n 0% Diet Exchanges: 1 Fat LighterBlue Cheese Dressing: For 3 grams offat and 35 calories per serving, decrease blue cheese to 1 / 2 cup. Substitute 1 / 2 package (8-ounce size) reduced-fat cream cheese (Neufchåtel) for the regular cream cheese and 1 / 4 cup fat-free (skim) milk for the half-and-half. Use reduced-fat mayonnalse.

COLD BEVERAGES 41 2. PIace remaining strawberries, the milk and yogurt in blender. Cover and blend on high speed about 30 sec- onds or until smooth. 3. Pour mixture into 4 glasses. Garnish each with reserved strawberry. 1 Serving (about 1 cup): Calories 130 (CaIories from Fat (0); Fat 2g (Saturated 1 g); Ch01esterol 10mg; S0dium 80mg; Carb0hydrate 24g (Dietary Fiber (g); Protein 6g % Daily Value: Vitamin A 4 % : Vitamin C 70%; CaIcium 20%; lr ℃ n 2 % Diet Exchanges: 1 Fruit, 1 Skim MiIk STRAWBERRY-BANANA SMOOTHIE: Substitute 1 medium banana, cut into chunks, for 1 cup of the strawberries. Orange Sm00thie ド 0 $ t & Low-Fat prep: 5 min * ィろ er じⅲ 1 quart ( 4 cups) vanilla frozen yogurt or ice cream, slightly softened 1 / 2 cup frozen (thawed) orange Juice concentrate 1 / 4 cup milk Orange slices, if desired 1. Place yogurt, orange juice concentrate and milk in blender. Cover and blend on medium speed about 45 seconds, stopping blender occasionally tO scrape sides, until thick and smooth. 2. Pour mlxture int0 glasses. Garnish with orange slices. 1 Serving (about 1 cup): CaIories 260 (Calories from Fat (0); Fat 2g (Saturated (g); Ch01esteroI 10mg; S0dium 120mg; Carb0hydrate 51g (Dietary Fiber (g); Protein 10g % Daily Value: Vitamin A 4 % ; Vitamin C 84 % : CaIcium 32 % : lt ℃ n 0% Diet Exchanges: 2 1 / 2 Fruit, 1 Skim Milk Chocolate Milk Shakes prep: ー 0 min * 2 Turn these shakes into malts by adding about 1 table- spoon natural-flavor or flavored malted milk powder before blending. 3 / 4 cup milk 1 / 4 cup chocolate-flavored syrup 3 scoops ( 1 / 2 cup each) vanilla ice cream 1. Place milk and syrup in blender. Cover and blend on high speed 2 seconds. 2. Add ice cream. Cover and blend on 10W speed about 5 seconds or until smooth. Pour into glasses. Serve immediately. 1 Serving (about 1 cup): CaIories 340 (CaIories from Fat 115 ) ; Fat 13g (Saturated (g); CholesteroI 50mg; Sodium 160mg; Carb0hydrate 50g (Dietary Fiber 1 g); Protein 7g % Daily Value: Vitamin A 14 % ; Vitamin C 2 % ; Calcium 24 % ■ ron 4 % Diet Exchanges: 2 Starch, 1 Fruit, 3 Fat Lighter Chocolate 、Ⅱ k Shakes: For 1 gram of fat and 275 calories per servmg, use fat-free (skim) milk; substitute fat-free frozen ) , 0 lrt for the ice 第 0 $ t cream. BERRY MILK SHAKES: Substitute strawberry or cherry toppmg or frozen strawberries or raspberries ln syrup, thawed and undrained, for the chocolate- flavored syrup. CHILLING BOTTLED AND CANNED DRINKS げ you just purchased bottled or canned drinks and want tO serve them right away, here's how to chill them quickly. CompleteIy submerge them in a bucket or large pot filled be added at the last minute to a with halfice and halfwater for about punch or used to mix with other 20 minutes. This 引 so works well ingredients. for carbonated beverages that will

SAUCES Cranberry Sauce ー 0 Ⅳ - ド 0 に 439 2 TabIespoons: CaIories 150 (Calories from Fat 135 ) : Fat 15g (Saturated (g); Ch01esteroI 5mg; Sodium 115mg; Carbohydrate 2g (Dietary Fiber 1 g); Protein 3g % Daily Value: Vitamin A 4 % ; Vitamin C 2 % ; Calcium 10%; lt ℃ n 2 % Diet Exchanges: 1 / 2 \/egetable, 3 Fat CILANTRO PESTO: Substitute 1 1 / 2 cups firmly packed fresh cilantro and 1 / 2 cup firmly packed fresh parsley for the fresh basil. WINTER SPINACH PESTO: Substitute 2 cups firmly packed fresh spinach and 1 / 2 cup firmly packed fresh basil leaves or 1 / 4 cup dried basil leaves for the fresh basil. SUN-DRIED TOMATO PESTO: Use 応 od processor. Omit basil. Decrease 0i1 to 1 / 3 cup; add 1 / 2 cup 0i1 ー packed sun-dried tomatoes (undrained). Whipped Horseradish Sauce Prep: IO min * About ロ / イ cupå This sauce IS sassy! The kick in this creamy sauce comes om the horseradish and vinegar. lt's perfect with beef or other meats. 1 / 4 cup sour cream 3 tablespoons grated fresh horseradish or prepared horseradish 1 tablespoon white wine vinegar or white vinegar 1 teaspoon yellow mustard 1 / 4 teaspoon white pepper 1 / 2 cup whipping (heavy) cream 1. Mix a11 ingredients except whipping cream in small bowl. 2. Beat whipping cream in chilled small bowl with elec- tric mixer on high speed until stiff; carefully fold into sour cream m1Xture. 3. Store covered in refrigerator. 1 TabIespoon: Calories 20 (CaIories from Fat 20 ) ; Fat 2g (Saturated (g); ChoIesterol 0mg; Sodium 10mg; Carbohydrate 1 g (Dietary Fiber (g); Protein Og % Daily Value: Vitamin A 2 % ; Vitamin C 0%; Calcium 0%; lron 0% Diet Exchanges: 1 Serving iS free ド 0 $ t & 0 Ⅳギ at Prep: る min; C00 に min; Chill: 3 hr * About イ cupb Be sure tO cook the cranberries until they pop in order tO release the natural pectin, which thickens the sauce. This sauce is a classic at Thanksgiving, but it's wel- come any time, served with pork, turkey or chicken. 4 cups fresh or frozen cranberries ( 1 pound) 2 cups sugar 2 cups water 1 tablespoon grated orange pee い f desired 1. \Vash cranberries; remove any stems or blemished berries. 2. Heat sugar and water to boiling in 3-quart saucepan over medium heat, stirring occasionally,. B0il 5 minutes. 3. Stir in cranberries. Heat to boiling; boil about 5 min- utes or until cranberries pop. Stir in orange peel. Cover and refrigerate about 3 hours or until chilled. Store cov- ered in refrigerator. 1 / 4 Cup: CaIories 110 (CaIories from Fat O); Fat 0g (Saturated 0g); ChoIesterol Omg; Sodium 0mg; Carbohydrate 29g (Dietary Fiber 1 g); Protein 0g % Daily Value: Vitamin A 0%; Vitamin C 2 % ; CaIcium 0%;lron 0% Diet Exchanges: 2 Fruit Herbed Butter Sauce ド 0 Prep: 5 min; C00 に 5 min * Aboutl/'2 cup Sometimes, simple is best, as with this easy butter sauce spiked with fresh herbs. lt's sensational with fish, seafood, poultry or vegetables. 1 / 2 cup stick butter* 2 tablespoons chopped fresh or 1 teaspoon dried herb leaves (basil, chives, oregano, savory, tarragon or thyme) 2 teaspoons Juice 1. MeIt butter in heavy l-quart saucepan or 8-inch skillet over medium heat. 2. Stir in herb leaves and lemon juice. のり〃の″〃 zargarz 〃どの・眦 / 4 みん房 / ゾ尾 4 広 1 TabIespoon: Calories 110 (Calories from Fat 110 ) ; Fat 12g (Saturated (g); CholesteroI 30mg; Sodium 75mg; Carbohydrate 0g (Dietary Fiber (g); Protein 0g % Daily Value: Vitamin A 8 % ; Vitamin C 0%; Calcium 0%; I\ ℃ n 0 % Diet Exchanges: 2 1 / 2 Fat

CRUNCHY SNACKS 33 4. pour sugar ml-xture over popcorn; toss until evenly coated. If using bowl, transfer mixture tO 2 ungreased rectangular pans, 13 x 9 x 2 inches. 5. Bake 1 hour, stirring every 15 minutes. Spread on aluminum foil or cooking parchment paper. C001 com- pletely, about 30 minutes. Store tightly covered. *Do 〃の〃眦 & みん房 / ゾ rea ケ ag ビ 77 丿 . 1 cup: calories 200 (Calories from Fat IOO); Fat 11g (Saturated (g); Cholesterol 15mg; S0dium 170mg; Carb0hydrate 25g (Dietary Fiber (g); protein lg % Daily Value: Vitamin A 4 % ; Vitamin C 0 % ; 1 Starch, 1 Fruit, 1 Fat. CaIcium 2%;Iron 2 % Diet Exchanges: NUTTY OVEN CARAMEL CORN: Decrease popcorn to 12 cups. Add 3 cups walnut halves, pecan halves or unblanched whole almonds Original Chex@ Party Mix prep: 20 min; Ba に e hr * About12 6 tablespoons butter or stick margarine 2 tablespoons Worcestershire sauce 1 1 / 2 teaspoons seasoned salt 3 / 4 teaspoon garlic powder 1 / 2 teaspoon onion powder 3 cups Corn Chex@ cereal 3 cups Rice Chex cereal 3 cups Wheat Chex cereal 1 cup mixed nuts 1 cup pretzels 1 cup garlic-flavor bite-size bagelchips or regular-size bagelchips, broken into l-inch pieces 1. Heat oven to 250 . 2. Melt butter in large roasting pan in oven. Stir in worcestershire sauce, seasoned salt, garlic POWder and onion POWder. GraduaIIy stir in remaining ingredients until evenly coated. 3. Bake 1 hour, stirring every 15 minutes. Spread on paper towels tO C001. Store ln airtight contamer. *Do 〃″化 0 ん房 / ゾ rea 必ケ ag ど 77 丿 . 1 / 2 Cup: calories 140 (CaIories from Fat 65 ) ; Fat 7g (Saturated 1 g); Cholesterol 0mg; S0dium 340mg; Carb0hydrate 18g (Dietary Fiber (g); protein 3g % Daily Value: \/itamin A 4 % ; Vitamin C 2 % ; 1 Starch, 1 Fat CaIcium 0%; lt ℃ n 26 % Diet Exchanges: Lighter Chex Party Mix: For 2 grams of 無 and 90 calories per serving, decrease butter t0 3 table- spoons. Omit mixed nuts; use fat-free bagel chips. Baked TortiIIa Chips ド 0 $ に & ow - ド at prep: IO min; Bake: 8 min * ィ dozen 4 corn or flour tortillas ( 8 inches in diameter) 2 tablespoons butter or StiCk margarine, melted* Chili powder, if desired 1. Heat oven to 375 。 . 2. Brush tortillas lightly with butter. Sprinkle with chili powder. Cut each tortilla int0 12 wedges or pieces with kitchen SC1ssors. Place in single ℃ r in 2 ungreased jelly roll pans, 15 1 / 2 x 10 1 / 2 x 1 inch, or on 2 cookie sheets. 3. Bake uncovered 6 to 8 minutes or until light brown and crisp. C001 slightly (chips will continue t0 crisp as they C001 ). Serve warm or C001. Store in tightly covered container up tO 3 weeks at room temperature. *Do 〃の use 0 ん房 / 平ァ•ea ケ 4 & 77 丿 . 1 Chip: calories 15 (Calories from Fat (O); Fat 1 g (Saturated ()g); ChoIesterol 2mg; sodium 5mg; Carb0hydrate lg (Dietary Fiber Og); protein Og % Daily Value: Vitamin A 0%; \/itamin C O%; Calcium 0%; lt ℃ n 0% Diet Exchanges: 1 Serving is free BAKED PITA CHIPS: Split 6 pita breads ( 6 inches in diameter) around edge with knife to make 12 rounds. Brush with melted butter. Sprinkle with dried basil leaves and grated Parmesan cheese if desired. Cut each round into 8 wedges. Bake as directed.

136 FROZEN 円 ES Pie Cookie Crumb Crust (page 122 ) 1 / 2 cup raisins 1 / 2 cup rum prep: 20 min: stand: 30 min; Freeze: 3 hr* 8 る er じⅲ Raisin-Rum lce-Cream 1 Fruit, 4 Fat CaIcium 2 % ; ℃ n 4 % Diet Exchanges: Fiber (g); Protein 2g % DaiIy VaIue: Vitamin A 6 % ; Vitamin C 6 % : (g); ChoIesteroI 25mg; S0dium 1B0mg; Carbohydrate 18g (Dietary 1 Serving: CaIories 240 (Calories from Fat 160 ) ; Fat 18g (Saturated serving. Store covered in refrigerator. about 1 hour or until firm. Remove rim 0f pan before 3. Arrange blueberries on cream mixture. Refrigerate um speed until stiff. Spoon intO crust. b() 、 VI. Beat cream mixture With electric ml„xer on medi- slightly. Gradually stir into whipping cream in large 2. MeIt white baking bar as directed on package; C001 directed for baked One-Crust Pie. C001 completely. 13-inch circle. Bake pastry in 10-inch tart pan as 1. Make pastry as directed—except roll pastry into 2 cups fresh blueberries 1 cup whipping (heavy) cream (from 6-ounce package), chopped 2 ounces white baking bars (white chocolate) Pastry (page 121 ) Pastry for One-Crust Pie (page 117 ) or Buttermilk prep: 30 min; Chill:l hr * IO ⅲ BIueberry Cream Tart CaIcium IO%; lron 6 % Diet Exchanges: N0t Recommended Fiber 1 g); Protein 4g % Daily Value: Vitamin A 12 % ; \/itamin C 0%; (g); Ch01esteroI 30mg; Sodium 260mg; Carb0hydrate 43g (Dietary 1 Serving: CaIories 350 (Calories from Fat 160 ) ; Fat 18g (Saturated soften slightly. ) Store wrapped in freezer. remove 佇 om freezer about IO minutes before serving tO ()f pie has been frozen for several hours or overnight, 1Ce cream ln crust. Freeze about 3 hours or until 6r1 れ . 3. Fold raisin mixture lnt() ice cream. Carefully spread top of pie if desired. Reserve about 2 tablespoons crumbs tO sprinkle over 2. Bake crust as directed, using vanilla wafer cookies. 1. pour rum over ralsins. Let stand 3() minutes. 1 quart ( 2 pints) vanilla ice cream, slightly softened Pink Lemonade Pie prep: 30 min; Freeze: ィ hr * 8 r じⅲ Calcium 8%;lron 2 % Diet Exchanges: Not Recommended Fiber (g); Protein Bg % DaiIy VaIue: Vitamin A 16 % ; \/itamin C 8 % ; (g); ChoIesteroI 30mg; Sodium 250mg; Carbohydrate 45g (Dietary 1 Serving: Calories 345 (Calories from Fat 155 ) ; Fat 17g (Saturated slightly.) Store wrapped in freezer. freezer about 10 minutes before serving tO SOften been frozen for several hours or overnight, remove 佇 01 れ temperature a few mmutes before cutting. ()f pie has 3. Freeze about 4 hours or until firm. Let stand at room m1Xture ln crust. ping and 応 od C010r in large bowl. Mound ice-cream 2. Mix ice cream, lemonade concentrate, whipped top— if desired. about 2 tablespoons crumbs tO sprinkle over top Of pie 1. Bake crust as directed. C001 completely. Reserve Few drops red f00d color, if desired 1 container ( 4 ounces) frozen whipped topping, thawed thawed 1 can ( 6 ounces) frozen pink lemonade concentrate, 1 quart ( 2 pints) vanilla ice cream, softened Graham Cracker Crust (page 122 ) few drops of yellow 応 od C010r. centrate with regular lemonade concentrate and add a For ) ℃Ⅱ ow lemonade pie, replace pink lemonade con-

FISH AND VEGETABLE GRILLING Easy GriIIed VegetabIes 343 3. Spray 18-inch square of heavy-duty aluminum foil with cooking spray ・ Arrange scallops, fish and shrimp on foil, placing shrimp on top. Sprinkle with 」 oram, lemon peel and white pepper. Drizzle with butter and lemon 」 uice. Bring corners of 応 il up to center and seal 100Se1 4. Cover and grill 応 il packet 4 inches from medium heat 8 tO lO minutes or until scallops are white, f1Sh flakes easily with fork and shrimp are pink and firm. 5. Serve seafOOd mixture over pasta. 1 Serving: Calories 355 (Calories from Fat (0); Fat 9g (Saturated (g); Ch01esterol 140mg; S0dium 270mg; Carbohydrate 41 g (Dietary Fiber (g); Protein 30g % Daily Value: \/itamin A 12 % : Vitamin C 0%; CaIcium 6 % : ℃ n 24 % Diet Exchanges: 3 Starch, 3 Very Lean Meat Easy GriIIed Fish FiIlets prep: 5 min: Grill: min * ィろ e ルⅲ 1 pound fish fillets or steaks, 3 / 4 t0 1 inch thick Salt and pepper t0 taste 2 tablespoons butter or stick margarine, melted 1. Heat coals or gas grill for direct heat (page 332 ). 2. Cut fish into 4 serving pieces. SprinkIe both sides of fish with salt and pepper. Brush both sides with butter. 3. Cover and grill fish 4 to 6 inches om medium heat 10 to 14 minutes or until fish flakes easily with fork. 1 Serving: Calories 140 (Calories from Fat 65 ) ; Fat 7g (Saturated (g); Ch01esteroI 50mg; S0dium 160mg; Carb0hydrate Og (Dietary Fiber (g); Protein 19g % Daily Value: Vitamin A 8 % : Vitamin C 0 % : Calcium 2 % : lr ℃ n 0% Diet Exchanges: 2 1 / 2 Lean Meat ド 0 $ t prep: IO min; Mat ・ inate: ロげ : GriII: る min * 6 ろ e ルⅲ 12 pattypan squash, about 1 inch in diameter 2 medium red or green bell peppers, each cut into 6 peces 1 large red onion, cut int0 1/2-inch slices 1 / 3 cup ltalian dressing Freshly ground pepper, if desired 1. PIace squash, bell peppers and onion in rectan- gular baking dish, 13 x 9 x 2 inches. Pour dressing over vegetables. Cover and let stand 1 hour t0 blend flavors. 2. Heat coals or gas grill for direct heat (page 332 ). 3. Remove vegetableS れ marinade; reserve marl— nade. Cover and grill squash and bell peppers 4 to 5 inches 伝 om medium heat 5 minutes. 4. Add onion. Cover and grill 5 to 10 minutes, turning and brushing vegetables with marinade 2 or 3 times, until tender. Sprinkle with pepper ・ 1 Serving: CaIories 70 (Calories from Fat 35 ) : Fat 4g (Saturated (g); Ch01esteroI 0mg; S0dium 85mg; Carb0hydrate 9g (Dietary Fiber (g); Protein 2g % Daily Value: Vitamin A 26 % ; Vitamin C 72 % ; CaIcium 2 % ; lt ℃ n 4 % Diet Exchanges: 2 VegetabIe, 1 / 2 Fat げ your grill doesn't have a cover, shape two sheets of heavy-duty alu- minum fOil intO a dome shape the MAKING A FO に GRILL COVER same size as the grill rack. You can form the foil over bent coat hangers to keep the shape and t0 reuse. げ you like, fashion a handle out of the hangers, and poke it through the foil at the top ofthe dome.