516 VEGETABLES prep: IO min; Bake: 30 min * イ記ⅲ lfyou love seasoned french fries but not the fat' then you'll love this recipe for making them from scratch¯ and they're so easy! The wedges of potato are sprayed with cookmg spray, sprinkled with seasomngs and baked in the oven instead of being deep-fried. 3 / 4 teaspoon salt 1 / 2 teaspoon sugar 1 / 2 teaspoon paprika 1 / 4 teaspoon ground mustard 1 / 4 teaspoon garlic powder 3 medium baking potatoes ( 8 t0 10 ounces each) C00king spray 1. Heat oven to 425 。 . Mix salt, sugar, paprika, mustard and garlic powder. 2. Gently scrub potatoes, but do not peel. Cut each potato lengthwise in half; cut each halflengthwlse into 4 wedges. Place potato wedges, skin sides in ungreased rectangular pan' 13 x 9 x 2 inches. 3. Spray potatoes with cooking spray until lightly coated. Sprinkle with salt mixture. 4. Bake uncovered 25 t0 30 minutes or until potatoes are tender when pierced with fork. (Baking time will vary depending on the size and type ofthe potato used. ) Oven-Fried Potato Wedges ー OW - ド at TO cut potatoes intO wedges, cut each POtatO lengthwise in ha Turn potatoes cut sides down, and cut each halflengthwise intO 4 wedges. 1 serving: calories 105 (Calories from Fat O); Fat ()g (Saturated (g); CholesteroI 0mg; S0dium 450mg; Carb0hydrate 24g (Dietary Fiber (g); Protein 2g % Daily Value: Vitamin A 2 % ; Vitamin C 10%; Calcium 0%;lron 6 % Diet Exchanges: 1 1 / 2 Starch Hash Brown Potatoes prep: min; C00 に 30 min * ィ r じⅲ 4 medium peeled or unpeeled boiling potatoes ( 1 1 / 2 pounds) 2 tablespoons finely chopped onion 1 / 2 teaspoon salt 1 / 8 teaspoon pepper 2 tablespoons vegetable 0 ⅱ 1. Shred enough potatoes to measure 4 cups. Rinse well; drain and pat d リ . 2. Mix potatoes, onion, salt and pepper. Heat 1 table- spoon Of the 0i1 in l()-inch nonstick sk-illet over medi- um heat. Pack potato mixture firml メ in skillet, leavmg I/2-inch space around edge. 3. Cook over medium-low heat about 15 minutes or until bOttom is brown. Drizzle 0i1 evenly over potatoes. cut potato mIXture intO fourths; turn over. " COOk about 12 minutes longer or until bOttom is brown. 甲の 4 ル襯 / ″尾〃ん石〃りア化能尾 P / 4 化 アの 4 ルお 0 〃ルア / 4 S んア死 4 ルおん切ル″ん /. 1 serving: calories 180 (Calories from Fat (0); Fat 9g (Saturated (g); ChoIesterol 0mg; S0dium 150mg; Carb0hydrate 25g (Dietary Fiber (g); Protein 2g % Daily Value: Vitamin A 0 % : Vitamin C 8 % : calcium 0%; lr ℃ n 2 % Diet Exchanges: 1 Starch, 2 Vegetable, 1 Fat

282 CHICKEN Chicken Basics Nowadays, there are SO many chicken chOices in the grocery store. Should you buy a fryer or a roaster, whole or cut-up P1eces, frozen or fresh? LiSted belOW are some facts about different types of chicken and the different ways chickens are grown. Broi1er-Fryer Chickens: This all-purpose chicken weighs 伝 om 3 to 3 1 / 2 pounds, with the best bargain being the whole bird versus buying it cut-up. Larger birds will have a higher ratio of meat to bone. A110W about 3 / 4 pound (bone-in) per serving ・ Cut-up Pieces: Cut-up chicken and boneless chicken parts, such as breasts and thighs, COSt more per pound, but they can make getting dinner on the table faster and easier. Drummettes: Perfect for appetizers, drummettes or drummles are just the meatier first section Ofthe chick- en wing. 2 pounds should give you about 24 pieces, but this can vary.. Roaster Chickens: This chicken is a little older and larger than the broiler-fryer chicken, weighing 4 to 6 pounds. Even though these are larger than broiler-fryer chickens, they are still tender and moist enough tO roast. A110W 3 / 4 pound (bone-in) per serving. Stewing Chickens: This chicken (also called a "hen") weighs 4 1 / 2 to 6 pounds and provides a generous amount Of meat. lt's a mature, less-tender bird and is best cooked in stew and soup recipes. A110W 3 / 4 pound (bone-in) per serving ・ Rock Cornish Hens: These small, young, specially bred chickens (also called game hens") weigh 1 to 1 1 / 2 pounds and have 0n1 ) , white meat. A110W 1 / 2 to 1 whole hen per person. Look for them in the freezer case. Amish, Free-Range, Orgamc and Kosher Chickens: These names refer tO the ways the chickens are raised or processed.With Amish, free-range and organic chick- ens, the emphasis IS on raiS1ng the chickens without using antibiotics and feeding them a diet free of pesticides and herbicides. They tend to be more expen- sive than C01 れ 1 erciall メ raised chickens. KOSher chickens are processed according tO stringent guidelines. Substituting Chicken Parts Are you partial to particular parts? NO problem. Use your favorite chicken pieces in any Ofthe recipes in this book that call for a cut-up broiler-fryer chicken. Just substitute 3 to 3 1 / 2 pounds breasts, thighs, drumsticks (legs) or wings for the cut-up broiler-fryer. If you choose tO use a11 breasts or thighs, which are thicker and meatier than Other pieces, you may need tO increase the cooking time. Thyme-Baked Chicken with Vegetables Prep: る min; Ba に e hr イ 5 min * 6 る e れ , ⅲ 3- to 3 1/2-pound whole broiler-fryer chicken 6 medium carrots, cut intO l-inch pieces 4 medium StalkS celery, cut intO l-inch pieces 3 medium baking potatoes, cut into 1 1/2-inch pieces 2 medium onions, cut intO wedges 2 tablespoons butter or stick margarine, melted 4 teaspoons chopped fresh or 1 teaspoon dried thyme leaves 1. Heat oven to 375 。 . 2. FoId wings of chicken across back with tips touch- ing. Tie or skewer drumsticks tO tail. Place chicken, breast side up, in shallow roasting pan. lnsert meat thermometer SO tip is in thickest part Of inside thigh muscle and does not touch bone. 3. Bake uncovered 45 minutes. Arrange carrots, celery, potatoes and onions around chicken. Mix butter and thyme; drizzle over chicken and vegetables. 4. Cover and bake 45 to 60 minutes or until ther- mometer reads 180 。 and 」 uice of chicken is no longer pink when center of thigh is cut. 1 Serving: Calories 355 (Calories from Fat 155 ) : Fat 17g (Saturated (g); CholesteroI 95mg; Sodium 160mg; Carbohydrate 26g (Dietary Fiber (g); Protein 29g % DaiIy VaIue: Vitamin A 100%; Vitamin C 14 % ; Calcium 6 % 汕℃ n 14 % Diet Exchanges: 1 Starch, 3 Medium- Fat Meat, 2 VegetabIe

498 VEGETABLES FRESH VEGETABLE COOKING CHART (cont. ) Vegetable with Amounts fO 「 4 Servings Beans, Lima ( 3 pounds unshelled; 3 cups shelled) Choose broad, thick, shiny pods that are plump with large seeds. good color. shaped carrots with Choose firm, nicely medium) ( 1 pound; 6 t0 7 ( 0 「「 Ots with compact leaves. bright green sprouts Choose unblemished, ( 1 pound) Brussels Sp 「 0 リ ts unwilted tops. beets with fresh, smooth, deep red Choose firm, round, pounds) ( 5 medium; 1 1 / 4 Beets tough stems. clusters; avoid thick, compact, dark green Choose firm, ( 1 1 / 2 pounds) B 「 0 “ 0 〃 Conventional Directions BoiI: Boil uncovered 5 minutes. Cover and bOil until tender. BoiI: Use 6 cups water, Slip out beans. with sharp knife or SClSSOrs. remove thin outer edge Of pod tO 20 minutes longer or cooking. TO shell beans, Wash beans. SheIIjust before Prepare 15 Trim Off remove tough ends Of lower stems. Wash broccoli; peel if desired. FO 「 spears, cut lengthwise into 1/2-inch-wide stalks. FO 「 Pieces, cut lengthwise intO I/2-inch-wide stalks, then cut StalkS cross 、 Wise intO l-inch pieces.lf desired, cut flowerets intO bite-size pieces. Cut off 訓 but 1 inch of beet tops. Wash beets; leave whole with root ends attached. Remove any discolored leaves; cut Off stem ends. Wash sprouts; cut large sprouts in half. Peel carrots thinly; cut off ends. Leave baby-cut carrots 、Ⅳ hO 厄 , or cut carrots lengthwise intO julienne strips, cut cross- wise intO l/4-inch slices or shred. 1 tablespoon white vinegar ()0 preserve color) and salt if desired). Boilcovered 40 tO 50 minutes or until tender,. Steam: Covered 45 to 50 minutes or until tender. Add boiling water during steaming if necessary. Bo 畆 : Spears—uncovered 5 to 7 minutes until stems are crisp-tender. Flowerets— uncovered 3 tO 5 minutes or until crisp-tender. Steam: Covered 10 to 11 minutes or until stems are crisp-tender. Boil: Uncovered 8 to 12 minutes or until tender. Steam: Covered 8 to 12 minutes or until tender. BoiI: Baby-cut whole—covered 7 t0 10 minutes. Julienne striPs—covered 6 tO 10 min- utes. Slices—covered 6 to 10 minutes. Shredded covered 5 minutes or until tender. Steam: Baby-cut Ⅳ ho 厄ー covered 8 tO 10 minutes. Slices covered 6 tO 9 min- utes or until tender. Microwave Directions Place in l-quart casserole; add 1 cup water. Cover. Microwave on High 4 to 5 minutes or until bOiling. Microwave Medium-Low ( 30 % ) 20 to 25 minutes or until tender. Let stand 5 nmnutes,• drain. PIace in 1 1/2-quart casse- ro 厄 ; add 2 cups water. Cover. Microwave 18 to 20 mnutes, rearrangng once, until tender. Let stand 5 minutes; drain. Spears—Place with just the water that clings tO spears in 8-inch square dish in spoke pattern with flowerets in the center. Cover with vented plastic wrap. Micro- wave 6 tO 8 minutes or until stems are crisp-tender. Let stand 2 minutes Pieces—Place with just the water that clings tO pieces in 2-quart casserole. Cover. ト1i()0 、 5 tO 7 minutes or until crisp- tender. Let stand 2 minutes. Place in l-quart casserole add 2 tablespoons water. Cover. Microwave 5 tO 6 minutes or until tender. Let stand 2 minutes; drain. Baby-cut Ⅳ h0 厄 orJulienne strips PIace in l-quart casserole; add 2 table- spoons water. Cover. Micro- wave 5 tO 7 minutes, stirring once, until crisp-tender. (Baby-cut carrots may take 2 tO 3 minutes longer tO ( 00k. ) Let stand 5 minutes; drain.

340 POULTRY GRILLING Gri 〃 ed Cit Ⅲ 5 Ch icken with Easy Gri 〃 ed VegetabIes (page 343 ) GrilIed Citrus Chicken prep: IO min; Mctt ・ inate: 2 hr; Grill: 20 min * 6 る er じⅲ Citrus Marinade (right) 6 boneless, skinless chicken breast halves (about 1 3 / 4 pounds) 1. Make Citrus Marinade. 2. PIace chicken in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over chicken; turn chicken tO coat with marinade. Seal bag or cover dish and refrigerate at least 2 hours but no longer than 24 hours, turning chicken occasionally. 2. Heat coals or gas grill for direct heat (page 332 ). 3. Remove 丘 01 れ reserve marinade. Cover and grill chicken 4 to 6 inches from medium heat 15 to 20 minutes, turning and brushing with mari- nade occasionally, until juice Of ChiCken iS no longer pink when centers Of thickest pieces are cut. 4. Heat remaining marinade to boiling; boil and stir 1 mlnute. Serve with chicken. Citrus Marinade 1 / 2 cup frozen (thawed) orange juice concentrate 1 / 4 cup vegetable 0 ⅱ 1 / 4 cup lemon juice 2 tablespoons grated orange peel 1 / 2 teaspoon salt 1 clove garlic, finely chopped Mix a11 ingredients. 1 Serving: CaIories 245 (Calories from Fat IOO); Fat 1 1 g (Saturated (g); Cholesterol 75mg; S0dium 70mg; Carb0hydrate lOg (Dietary Fiber (g); Protein 27g % Daily Value: Vitamin A O%; \/itamin C BO%; CaIcium 2 % ; lr ℃ n 6 % Diet Exchanges: 4 Very Lean Meat, 1 Fruit, 1 Fat

MEATS 219 Meat Basics Chops and cutlets, sirloin, short loin and top roasts and ribs, beef, veal, pork and lamb. Standing in front Of the meat case at your 10C 紅 1 supermarket can be overwhelming. But we're here t0 help!With more than sixty cuts of beef available, knowing what you're 100k ー ing for before you buy really helps. N0t only will the information in this chapter help you be a savvy shopper' it'll help you cook any kind of meat like an expert ・ TOday'S meat is leaner and lower in fat and calories than ever before. That's great, but it does mean you have tO be mindful when you are preparing it SO as not tO over- COOk it. HOW tO buy meat and hOW tO COOk it are just a couple of the tips you'll pick up from this chapter. We've included the latest information and recommendations for storing, seasoning and handling, t00. Grades of Meat Meat inspection and meat grading are tWO different steps. As required by law, meat is inspected for whole- someness and cleanliness. Meat grading iS an optional practice and is not required by law. Meats are graded for quality by the U. S. Department of Agriculture (U S DA). There are eight USDA grades; the ones you'll find in your supermarket are ChOice and Select, the second and third highest grades. Prime, the highest grade, usu- iS reserved for restaurant use but can be found in some meat stores and in some supermarkets. gives you an idea about the meat S flavor and overall quality. You've probably seen the USDXs shield-shaped stamp of approval, especially on beef• Meat MarbIing Ever examlne a piece Of meat and see the little specks and streaks of white fat through the lean? That's mar- bling, and it's an indicator ofhowjuicy the meat will be when cooked. The more marbling, the more tender and Jtlicy the meat, but also the more fat and calories per serving. The amount of marbling will affect how you cook a cut of meat and for how long. The timetables throughout the chapter take the guesswork out of cooking a11 different kinds and cuts of meat. Tips for Buying Fresh Meats Choose wrapped packages without any tears, holes or le s. There should be little or no liquid in the bottom Of the tray. ・ Make sure the package is cold and feels firm. Avoid buying packages that are stacked t00 high in the meat case because they may not have been kept cold enough. ・ Check thesell-by date. This shows the last day the product should be sold, but the meat will be fresh if cooked and eaten within 2 days of the date. Put packages of meat in plastic bags before put- ting them in your grocery cart SO that any bactena present in the juices drip on and contaml- nate Other fOOds, especially those that won't be cooked. Don't buy or use any meat that has turned gray, has an off odor or feels slippery ・ put meat in the refrigerator as soon as you get home 丘 om shopping. If you're running a 10t of errands, save shopping until last, then SCOOt right home if you've got fresh or frozen meat in your grocery bags ・ Reading a Meat Label A 10t of information is squeezed onto the little label on a package of meat, information that will help you make the right selection for your recipe and even help you know how the meat should be cooked. Label informa- t10n is standardized, SO no matter what kind Of meat you're buying or where you live, everyone has the same information. ・ The kind of meat: beef, pork, veal, lamb. ・ The primal or wholesale cut (where it comes from on the animal): chuck, rib, loin, etc. ・ The retail cut (where it comes from on the primal cut): blade roast, loin chops, etc ・

VEGETABLES FRESH VEGETABLE COOKING CHART (cont. ) 503 Vegetable with Amounts fo 「 4 Servings Potatoes, White 0 ” d Red ( 6 medium; 2 pounds) Choose nicely shaped, smooth, firm potatoes with unblemished skins, free from discolor- ation. R リ t060g0S ( 1 1 / 2 pounds; 2 medium) Choose rutabagas that are heavy, well shaped (round or elongated) and smooth. 59 リ 0 , Summer (Chayote, ( 「 00 n eck, Green 、 Zucchini, Pattypan, Straightneck, Ye 〃 0Ⅳ Zucchini) ( 1 1 / 2 pounds) Choose squash that are heavy in relation tO size, with smooth and glossy skin. Small squash are more tender. Prepare To bake—Choose potatoes Of similar Size. Scrub potatoes, but dO not peel; if desired, rub with shortening for softer skins. Pierce potatoes tO allOW steam tO escape. TO bO 〃 0 「 steam— Scrub potatoes. Leave skins on W ・ henever possible, or peel thinly and remove eyes. Leave WhOle, or cut intO large pieces. Wash rutabagas; peel thinly. Cut into I/2-inch cubes or 2-inch pieces. squash•, remove stem and blossom ends, but do not peel. Cut small squash in half. Cut large squash into l/2-inch slices or cubes. Conventional Directions Bake: Bake uncovered in 375 。 oven 1 hour to 1 hour 15 minutes, in 350 。 oven 1 hour 15 minutes tO 1 hour 30 minutes, in 325 。 oven about 1 hour 30 minutes or until tender. BoiI: Place potatoes in 2-quart saucepan. Add water Just tO cover. Heat tO boiling; reduce heat to low. Boil gently(simmer) covered: W わ 0 厄 0 「 Pieces—20 to 30 minutes or until tender. Steam: Covered 30 to 35 minutes or until tender. BoiI: Covered 20 to 25 minutes or until tender. Steam: Covered 20 to 25 minutes or until tender. Boil: Slices—uncovered 5 to 10 minutes. Cubes—uncov- ered 3 tO 6 minutes or until tender. Steam: Covered 5 to 7 minutes or until tender. . Mi ( 「 0 Ⅳ 0 Directions * * continues Let stand 2 minutes. once, until almost tender. 4 tO 6 minutes, stirring 、 water. Cover. Micro 、 casserole; add 1 tablespoon PIace in 1 1/2-quart Let stand 5 minutes. stirring twice, until tender. Microwave 13 tO 15 minutes, add 1 / 4 cup water. Cover. Place in 2-quart casserole; minutes. tender. Cover; let stand 5 minutes, turning once, until center Microwave 12 tO 14 pattern with narrow ends in 4 potatoes: Arrange in spoke Cover;let stand 5 minutes. turning once, until tender. Microwave 8 tO 10 minutes, W ・ ith narrow ・ endS in center Arrange in SPOke pattern 5 minutes. 3 Potatoes: until tender. Cover; let stand 8 minutes, turning once, 2 Pototoes: Microwave 6 tO Cover, let stand 5 minutes. turning once, until tender. Microw ・ ave 4 tO 5 minutes, on paper towels. 1 potato: allOW steam tO escape. Place Whole—Pierce potatoes t0

Cooking Terms Glossary Just like any other activity, cooking has its 0 、Ⅵ 1 vocab- ulary. This glossary isn't a complete list, but it will help you learn some Of the most common terms. For Other 応 od or cooking definitions, see lngredients Glossary (page 14 ) , Microwave Basics (page 543 ) and Grilling (page 331 ). Dente: Description for the doneness of pasta cooked until tender but firm to the bite. Bake: To cook food in an oven with dry heat. Bake food uncovered for a dry, crisp top (breads, cakes, cook- ies, chicken) or covered tO retaln m01Stness (vegetables, casseroles, Ste 、 VS). Baste: Spoon liquid over 応 od (pan juices over turkey) during cookmg tO keep it moist. Batter: An uncooked mixture of flour, eggs, liquid and Other ingredients. Batter is thin enough tO be spooned or poured (muffins, pancakes). Blanch: PIunge food into boiling water for a brief time tO preserve C010r , texture and nutrltional or tO remove the skin (vegetables, fruits, nuts). Boil: Heat liquid until bubbles rise contmuously and break on the surface and steam is glven 0 圧 ln a rolling boil, the bubbles form rapidly and the surface "rolls. " Bread: Coat a food (fish, meat, vegetables) by dipping into a liquid (beaten egg or milk), then into bread crumbs, cracker crumbs or cornmeal before frying or baking. See also Coat. BroiI: Cook directly under a red-hot heating unit ・ Brown: Cook quickly over high heat, causing the surface of the 応 od to turn brown. Caramelize: Melt sugar S10W1 メ over 10W heat until it becomes a golden brown, caramel-flavored syrup. Or sprinkle granulated, powdered or brown sugar on top 0f a 応 od , then place it under a broiler until the sugar is melted and caramelized. processor. pieces, using a knife, 応 od chopper, blender or 応 od Chop: Cut food into coarse or fine irregular-shaped oughly cold. ChiII: Place 応 od in the refrigerator until it's thor- COOKING BASICS & INGREDIENTS Coat: Cover fOOd evenly with crumbs or sauce. See also Bread. C001 : Allow hot 応 od to stand at room temperature until it reaches a desired temperature. Placing hOt 応 od on a W1re rack will help it C001 more quickly Occasional stirring will help a mLXture C001 more quickly and evenly. Co 代 : Remove the center of a fruit (apple, pear, P1ne- apple). Cores contain small seeds (apple, pear) or are wood メ (pineapple). Cover: Place a cover, lid, plastic wrap or aluminum 応 il over a container Of fOOd. Crisp-tender: Description Of doneness for vegetables COOked SO they retain some Of their crisp texture. Crush: Press into very fine particles; for example, crushing a clove of garlic with a chef's knife or garlic preSS. Cube: Cut food into squares 1 / 2 inch or larger, using a knife. Cut up: Cut 応 od into small irregular pieces, using a kitchen scissors or knife. Or cut a large fOOd intO smaller pieces (broiler-fryer chicken). Dash: Less than 1 / 8 teaspoon of an ingredient. Deep-fry or French-fry: Cook in hot fat that's deep enough to float the 応 od. See also Fry, Panbroil, Panfry, Sauté. Deglaze: After panfrying a food, remove excess fat 伝 om the skillet, then add a small amount of liquid (broth, water, wine) and stir tO loosen bro 、 vned bits Of 応 Od in the skillet. This mlxture is used as a base for sauce. Dice: Cut 応 od into squares smaller than 1 / 2 inch, using a knife. Dip: Moisten or coat a food by submerging it, covering a11 sides. Dissolve: Stir a dry ingredient (flavored gelatin, yeast, sugar) into a liquid ingredient (boiling water, hot water, tea) until the dry ingredient dissolves.

POULTRY GRILLING 341 0 Chicken Breasts Teriyaki Prep: 5 min; MctI ・ inate: ロ 1 Grill: 35 min * ィ阯 r じⅲ 1 / 4 cup soy sauce 1 / 4 cup dry sherry or orange juice 1 tablespoon sugar 1 tablespoon vegetable 0 ⅱ 1 teaspoon grated gingerroot or 1 / 4 teaspoon ground gnger 1 clove garlic, crushed 4 chicken breast halves (about 1 1 / 2 pounds) 1. Mix a11 ingredients except chicken. Place chicken in resealable plastic food-storage bag or shallow glass or plastic dish. Pour SOY sauce m1Xture over chicken; turn chicken tO coat with SO メ sauce mixture. Seal bag or cover dish and refrigerate at least 1 hour but no longer than 24 hours, turning chicken occasionally. 2. Heat coals or gas grill for direct heat (page 332 ). 3. Remove from marinade•, reserve marinade. Cover and grill chicken, skin sides up, 5 to 6 inches from medium heat about 15 minutes or until golden brown. Turn chicken. Cover and grill IO to 20 minutes longer, turning and brushing 2 or 3 times with mari- nade, until juice ofchicken is no longer pink when cen- ters Of thickest pieces are cut. Discard any remalning marinade. 1 Serving: Calories 220 (Calories from Fat (0); Fat 10g (Saturated (g); ChoIesteroI 75mg; S0dium 790mg; Carb0hydrate 4g (Dietary Fiber (g); Protein 28g % DaiIyVaIue: Vitamin A 2 % ; Vitamin C 0%; CaIcium 2 % ; I\ ℃ n 6 % Diet Exchanges: 4 Lean Meat KEEPING GRILLED CHICKEN MOIST For extra-moist grilled chicken, use a pair of tongs instead 0fa fork t0 turn the pieces. A fork will piercethe meatand ttOO manyofthejuices run out, thereby drying out the chicken. Grilled Caesar Chicken and VegetabIes with Pasta Prep: min; ・ inate: 30 min: Gr Ⅲ hr* 6 ⅲ 3- to 3 1/2-pound cut-up broiler-fryer chicken 2 / 3 cup Caesar dressing 1 medium red bell pepper, cut into l-inch pieces 2 medium zucchini yellOW ・ summer squash, cut intO l-inch pieces 1 medium red onion, cut intO Ⅵ・ edges 3 cups uncooked rotelle pasta ( 8 ounces) Salt and pepper to taste 1. PIace chicken in resealable plastic food-storage bag or shallow glass or plastic dish. Pour 1 / 3 cup of the dressing over chicken; turn chicken tO coat with dress- ing. Seal bag or cover dish and refrigerate at least 30 minutes but no longer than 24 hours, turning chicken occasionally. 2. Heat coals or gas grill for direct heat (page 332 ). 3. Remove chicken 0n1 dressing•, reserve dressing. Cover and grill chicken, skin sides up, 4 to 5 inches from medium heat 15 to 20 minutes. Turn chicken. Cover and grill 20 to 40 minutes longer, turning and brushing 2 or 3 times with dressing, until juice 0f chicken is no longer pink when centers Of thickest pieces are cut. While chicken is grilling, continue with step 4. 4. Thread bell pepper, zucchini and onion alternately on each of four l()-inch metal skewers, leaving 1 / 4 ー inch space between each piece. Brush with remaining 1 / 3 cup dressing. Cover and grill vegetables 4 to 5 inches from medium heat 15 tO 2() minutes, turning and brushing twice with dressing, until vegetables are crisp—tender. Discard 竄 n remaining dressing. While chicken and vegetables are grilling, continue with step 5. 5. Cook and drain pasta as directed on package ・ Remove vegetables from skewers. Toss vegetables and pasta, adding additional dressing if desired. Sprinkle with salt and pepper. Serve with chicken. 1 Serving: CaIories 545 (CaIories from Fat 205 ) : Fat 23g (Saturated (g); CholesteroI 90mg; Sodium 330mg; Carbohydrate 53g (Dietary Fiber (g); Protein 35g % DaiIy VaIue: Vitamin A 18 % ; Vitamin C 36 % ; CaIcium 4 % Ⅱ「 on 22 % Diet Exchanges: 3 Starch, 3 Medium- Fat Meat, 1 VegetabIe, 1 Fat

284 prep: IO min; Bake: ロげ * 6 記 r じⅲ CHICKEN - 、第ド 1 / 4 teaspoon pepper 1 / 2 teaspoon salt 1 teaspoon paprika 1 / 2 cup all-purpose flour 1 / 4 cup butter or StiCk margarine Oven-Fried Chicken Crunchy Oven-Fried Chicken Fat M eat 0%; Calcium 2 % : lron 10% Diet Exchanges: 1 / 2 Starch, 4 Medium- Fiber (g); Protein 28g % Daily Value: Vitamin A 12 % ; \/itamin C (g); Ch01esteroI 100mg; S0dium 320mg; Carb0hydrate 7g (Dietary 1 Serving: CaIories 320 (Calories from Fat 1 (0); Fat 20g (Saturated when centers Of thickest pieces are cut. about 30 minutes longer or until juice IS no longer pink 3. Bake uncovered 30 minutes. Turn chicken; bake ln pan. with flour mixture. P1ace chicken, skin side down, 2. Mix flour, paprika, salt and pepper. Coat chicken 13 x 9 x 2 inches, in oven. 1. Heat oven to 425 。 . Melt butter in rectangular pan, 3- to 3 1/2-pound cut-up broiler-fryer chicken Lighter Oven-Fried Chicken: For 11 grams of fat and 235 calories per serving, remove skin 佇 om chicken before cooking. Do not melt butter in pan; spray pan with cooking spray. Decrease but- ter to 2 tablespoons; drizzle over chicken after turning in step 3. CHICKEN FINGERS: Substitute 1 1 / 2 pounds boneless, skinless chicken breast halves, cut cross 、 VISe intO 1 1/2-inch strips, for the broiler-fryer. Decrease butter tO 2 tablespoons. After coating chicken with flour mixture in step 2 , toss with melted butter ln pan. Bake uncovered 15 minutes. Turn strips; bake IO to 15 minutes longer or until no longer pink ln center. CWNCHY OVEN-FRIED CHICKEN: Substitute 1 cup cornflake crumbs for the 1 / 2 cup flour. Dip chicken intO 1 / 4 cup butter or stick margarine, melted, before coating with crumb mixture.

( 00 灯 NG BASICS & INGREDIENTS HELPFUL HOW-TO'S Peel: Cut 0 outer covering with 0 knife 5 e : Cut into 卩 at Pieces 0 「 the same Julienne: Cut into long, thin slices. stack 0 「 vegetable peeler, 0 「 strip 0 「「 outer COV- the slices, and cut intO matchlike sticks. SlZe. ering with fingers. ( リ be 0 「 Dice: To cube, cut into 1/2-inch ( わ op : Cut intO pieces 0 「 i egu 「 sizes. 0 「 Wider StriPS,• cut 0 ( 「 OSS StriPS intO cubes. TO dice, cut intO 1 / 2- ⅲ ( h 0 「 na 「 - 「 0 Ⅳ e 「 St 「ゆ町 cut 0 ( 「 OSS StriPS tO dice. Snip: Cut into very sma 〃 Pieces with 0 kitchen scissors. Cut Up: Cut into sma 〃 irregular Pieces Grate: Cut into tiny particles by rubbing 5 わ d : Cut into long, thin Pieces by rub- with 0 kitchen scissors 0 「 k ⅲ . od across the sma 〃「 0 リ gh holes 0 「 0 bing od across the large holes 0 「 0 shredder 0 「 by using 0 knife to slice very grater. thinly.