227 2. To BroiI: Set oven to broil. Check your oven man- ual for whether the oven door should be open or closed during broiling ・ To Grill: Heat the coals or gas grill to medium; spread the coals to single layer. 3. Remove any excess fat before cooking to avoid flare-ups. 4. To BroiI: P1ace beefon the rack in the broiler pan. (For easy cleanup, line the pan with aluminum 応 il first. ) Position the pan so the top ofthe beef is the distance 伝 om the heat recommended in the chart. To GriII: PIace beef on the grill the distance 丘 om the heat recommended in the chart. BEEF Broiling or Grilling Beef Broiling and grilling are great ways to cook tender cuts of beef, such as steaks or ground beef patties. Less- tender cuts broil and grill best if they're marinated first (see Tips for Marinades and Marinating, page 453 ). The tips below use direct heat. For more information about using your grill, check out the instruction book- let that came with your grill or the Grilling Basics, page 331. Check the Timetable for Broiling or Grilling Beef, below, to determine the cook time and doneness temperature for each cut. 1. Choose a cut good for broiling or grilling 丘 om Timetable for Broiling or Grilling Beef (below). If you like, marinate the beef first. TIMETABLE FOR BROILING OR GRILLING BEEF Approximate T0tal Approximate t Broiling Time (minutes) Grilling Time (minutes) 145 。 160 。 145 。 160 。 (medium• (medium) (medium- (medium) rare) rare) Approximate Thickness 0 「 Weight 作 om Heat Rib and Rib Eye Steaks 3 / 4 to 1 inch Top Loin Steak 3 / 4 to 1 inch (boneless) Porterhouse and T-Bone Steaks Sirloin Steak (boneless) 3 / 4 to 1 inch Sirloin Cubes (kabobs) 1 to 1 1 / 4 inches Tenderloin Steak 1 inch 1 1 / 2 to 2 pounds Tri-Tip Roast* (bottom sirloin) Chuck Shoulder Steak** (boneless) Eye Round Steak Top Round Steak** Flank Steak** Ground Beef Patties Beef Cut 2 to 4 2 to 4 8 8 7 7 1 inch 3 to 4 14 1 っ 4 5 0 1 3 っ 4 1 0 5 2 to 4 3 to 4 2 to 3 4 to 5 ′ 0 1 3 【 ) 1 3 1 0 1 8 1 3 20 14 3 to 4 1 inch 1 inch 2 to 3 9 9 1 inch 3 to 4 14 1 to 1 1 / 2 pounds 2 to 3 1 / 2 inch 3 to 4 7 to 9 3 / 4 inch 3 to 4 10 to 11 * Co 眦ロ・ oa / 坊た〃 / グ 4 ん〃 7 / 〃〃襯ア / / 4 〃ノを 4 〃ノ 75 ル 20 襯 / 〃″みら尾 / 〃 & 7 と〃げ 4 / zn で″ / c ク〃 / / 〃ル化 イ al ゾ〃 4 な厖 6 ル 8 ん〃ハルな〃 r 巳 ↑ルの尾 c り〃〃〃ど〃ノ

PORK 249 Roasting Pork Other seasonings before, during or after cooking. 3. If you like, season the pork with herbs, spices or pork, making basting during cooking unnecessary ・ minum 応 il first. ) As the fat melts, it bastes the pan. (For easy cleanup, line the pan with alu- side up (ifpresent), on a rack in a shallow roasting 2. PIace the pork—right from the refrigerator—fat Roasting Pork. 1. Choose one of the cuts om the Timetable for moist and tender inside: for roasted pork that's well browned on the outside and temperatures and times for each cut. FOIIOW these steps Roasting Pork (page 248 ) to determine the right oven a tender cut such as a top loin. Check the Timetab1e for pork is roasted in the oven with no water, so start with Sprinkling the roast with salt みヴみど cooking adds flavor. lnsert a meat thermometer SO the tip iS centered in the thickest part of the roast and not resting in fat or touching bone. Don't cover the roast or add 、 vater. 5. Roast at 350 。 Roast ribs until tender; for a11 other cuts, use the chart as a guide and roast for the rec- ommended time until the meat thermometer reads the "Meat Thermometer Reading (after roasting)" temperature. The roast will continue tO COOk after メ ou take it out Of the oven. Take the roast out of the oven and cover it 100Se1 メ with a 応 il tent. Let stand for 15 to 20 minutes or until it reaches the "Final Meat Thermometer Reading (after standing) " temp. After standing, the roast alSO Will be easier tO carve. AVOid covering the 6. 4. TIMETABLE FOR BROILING OR GRILLING PORK Pork Cut L0in or Chops (bone in) Loin Chop (boneless) BIade Chop (bone in) Arm Chop (bone in) Cubes for Kabobs Approximate Thickness 0 「 Weight 3 / 4 inch 1 1 / 2 inches 1 inch 3 / 4 inch 1 1 / 2 inches 3 / 4 inch 1 inch l-inch pieces L0in or Leg Tender10in l-inch pieces Ground Pork Patties Country-Style Ribs Spareribs Backribs * G ″ク眦 r / 〃尾はる /. 1 / 2 inch thick l-inch slices es 作 om Heat 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 3 to 4 5 5 5 Meat Doneness 160 。 160 。 170 170 170 。 170 。 170 。 160 。 (medium) (medium) 160 。 (medium) 。 (well) 160 。 (medium) 160 。 (medium) 。 (well) (well) (wel り (wel り 160 。 (medium) 160 。 (medium) (medium) Approximate t Broiling Time (minutes) 8t0 11 19t022 11 to 13 13 to 15 26 to 29 16 to 18 18 to 20 9t0 11 12t0 14 7 to 9 45 to 60 45 to 60 45 to 55 Approximate t 司 Grilling Time (minutes) 6 to 8 12 to 16 8t0 10 11 to 13 19 to 22 13 to 15 15 to 18 10 to 20 1 1 / 2 to 2 hours* 1 1 / 2 to 2 hours* 1 1 / 2 to 2 hours* 7 to 9 13 to 21

406 PASTA/NOODLES Cavatappi with Roasted Chicken and Vegetables prep: 25 min; Bake: イ 5 min * ィろ e ルⅲ 4 medium red potatoes, cut intO 3/4-inch cubes ( 2 1 / 2 cups) 2 cups l-inch cauliflowerets 1 large yellow or red bell pepper, cut int0 1-inch pieces 4 medium roma (plum) tomatoes, cut intO l-inch pieces ( 1 1 / 2 cups) 1 medium onion, coarsely chopped ( 1 / 2 cup) 2 tablespoons olive or vegetable 0 ⅱ 1 pound boneless, skinless chicken breast halves 1 tablespoon chicken seasoning or seasoned salt 2 cups uncooked cavatappi or fusilli (corkscrew) pasta ( 6 ounces) 1 / 3 cup finely chopped fresh parsley 3 cloves garlic, finely chopped 2 tablespoons grated lemon or orange peel 1. Heat oven to 425 。 . Mix potatoes, cauliflowerets, bell pepper, tomatoes, 0n10n and 0i1 in 6-quart roasting pan. Top with chicken. Sprinkle with chicken season- lng ・ 2. Bake uncovered about 45 minutes, stirring vegeta- bles occasionally, until vegetables are very tender and chicken is no longer pink when centers Of thickest P1eces are cut. 3. Cook and drain pasta as directed on package. Mix parsley, garlic and lemon peel; set aside. 4. Chop chicken. Toss chicken, vegetable mixture and pasta. Sprinkle with parsley mixture. 1 Serving: Calories 515 (CaIories from Fat 110 ) ; Fat 12g (Saturated (g); Ch01esteroI 70mg; Sodium 1120mg•, Carb0hydrate 74g (Dietary Fiber (g); Protein 36g % Daily VaIue: Vitamin A 30%; Vitamin C IOO%; CaIcium 6 % ; lron 28 % Diet Exchanges: 4 Starch, 2 1 / 2 Lean Meat, 3 VegetabIe Ravioli with Pesto Cream Prep: IO min; C00 に 8 min * ィåe ⅲ Add wedges of melon, clusters of grapes and some garlic breadsticks to quickly round out this C010r ん 1 meal. 2 teaspoons Olive or vegetable 0 ⅱ 1 / 2 pound green beans, cut into 1 1/2-inch pieces 1 / 2 medium yellow bell pepper, cut into I/2-inch pieces ( 1 / 2 cup) 3 roma (plum) tomatoes, cut into 1/2-inch pieces ( 1 cup) 1 / 2 teaspoon salt 16 ounces frozen sausage- or cheese-filled ravioli (from 24-ounce package) 1 / 2 cup sour cream 3 tablespoons basil pesto 2 teaspoons grated lemon peel 1. Heat 0i1 in 12-inch nonstick skillet over medium- high heat. Cook green beans and bell pepper in 0i1 about 5 minutes, stirring frequently, until crisp-tender. stir in tomatoes and salt. COOk 3 minutes. 2. While vegetables are cooking, cook and drain ravioli as directed on package. MiX sour cream, pestO and lemon peel in small bowl. 3. Toss hot cooked ravioli with vegetables and sour cream m1Xture. 1 Serving: CaIories 360 (CaIories from Fat 200 ) ; Fat 22g (Saturated (g); Ch01esteroI 150mg; S0dium 1220mg; Carb0hydrate 31g (Dietary Fiber (g); Protein 14g % Daily Value: \/itamin A 28 % : Vitamin C 32 % : CaIcium 18 % Ⅱ ron 1 8 % Diet Exchanges: 1 Starch, 1 High-Fat Meat, 3 VegetabIe, 2 1 / 2 Fat ド 0 $ t

315 FISH Sea Bass with VegetabIe Melange 1. Heat oven to 425 。 . Sea Bass with VegetabIe 2. Melt 1 tablespoon butter in 10-inch nonstick skillet MeIange over medium—high heat. COOk onion and carrots in butter 2 minutes, stirring frequently. Stir in bell pepper ・ prep: 30 min; Bake: 25 min * イ記 r じⅲ COOk 1 minute, stirring frequently.. Stir in zucchini, 1 tablespoon butter or stick margarine 1 teaspoon lemon peel, the salt and tarragon. Cook 1 medium onion, chopped ( 1 / 2 cup) 1 minute, stirring frequently; remove 伝 om heat. 2 medium carrots, cut into 2 x 1 / 4 x 1/4-inch strips 3. Cut fish into 4 serving pieces (skin can be left on ). If ( 1 cup) fish has skin, place fish skin side down in ungreased 1 medium red bell pepper, cut into I/4-inch strips rectangular baking dish, 11 x 7 x 1 1 / 2 inches. Mix 1 small zucchini, cut into 2 x 1 / 4 x 1/4-inch strips remaimng ingredients; spread over fish. Spoon veg— ( 1 cup) etable mixture around fish. 1 teaspoon grated lemon peel 1 / 4 teaspoon salt 4. Bake uncovered 20 to 25 minutes or until fish flakes 1 / 8 teaspoon dried tarragon leaves, if desired easily with fork. Remove skin om fish before servmg 1 pound sea bass, tilapia, snapper or other medium-firm if desired. fish fillets, 3 / 4 to 1 inch thick 1 Serving: CaIories 200 (CaIories from Fat (0); Fat 10g (Saturated 1 tablespoon butter or stick margarine, melted (g); CholesteroI 65mg; Sodium 260mg; Carbohydrate 9g (Dietary Fiber (g); Protein 21 g % DaiIy Value: Vitamin A 74 % ; Vitamin C 2 tablespoons chopped fresh parsley 58 % ; Calcium 4 % ■ ron 10% Diet Exchanges: 3 Lean Meat, 1 teaspoon grated lemon peel 2 Vegetable 1 tablespoon lemon juice

110 FROSTINGS Fudge Frosting Prep: 5 min; C00k: 5 min; COOI: 30 min * 8 ⅲ . about 凵 / イ cupå ow 十 0 に 1 / 2 cup granulated sugar 1 / 4 cup baking ( 0 ( oa 1 / 4 cup milk 2 tablespoons butter or stick margarine 1 tablespoon light corn syrup Dash of salt 1 / 2 to 3 / 4 cup powdered sugar 1 / 2 teaspoon vanilla 1. Mix granulated sugar and cocoa in 2-quart saucepan. Stir in milk, butter, corn syrup and salt. Heat to boiling, stirring frequently. B0il 3 minutes' stlrring occasionally; C001 3() minutes. 2. Beat in powdered sugar and vanilla until smooth. Frosts 8 ー or 9-inch one-layer cake or 13 x 9-inch cake. Note: To flll and frost an 8 ー or 9-inch れ vo ー la ) ℃ r cake, double the ingredients and use a 3-quart saucepan. *Do 〃の〃 0 どなみん房 / ゾア•ea 必ケ 4 & 7 7 丿 . 1 Serving: CaIories 125 (Calories from Fat 25 ) : Fat 3g (Saturated (g); Ch01esteroI lOmg; S0dium 65mg; Carb0hydrate 24g (Dietary Fiber (g); Protein 1 g % Daily Value: Vitamin A 2 % ; Vitamin C O%; Calcium 0%; lr ℃ n 2 % Diet Exchanges: 1 / 2 Starch, 1 Fruit, 1 / 2 Fat Chocolate Buttercream Frosting prep: る min * にる er じⅲ 86 , 0 わ out 2 3 cups powdered sugar 1 / 3 cup butter or stick margarine, softened* 2 teaspoons vanilla 3 ounces unsweetened baking chocolate, melted and ( 00 厄 d 3 to 4 tablespoons milk 1. Mix powdered sugar and butter in medium bowl with spoon or electric mixer on 10W speed. Stir in vanilla and chocolate. ド 0 $ t 2. Gradually beat in just enough milk to make frosting smooth and spreadable. If frosting is t00 thick, beat in more milk, a few drops at a time. If frosting becomes t00 thin, beat in a small amount Of powdered sugar. Frosts 13 x 9-inch cake generously, or fills and frosts an 8 ー or 9-inch two-layer cake. Note: To and frost an 8-inch three-layer cake, use 4 1 / 2 cups powdered sugar, 1 / 2 cup butter or stick margarine, softened, 3 teaspoons vanilla, 4 ounces chocolate and about 1 / 4 cup milk. 1 Serving: Calories 210 (Calories from Fat (0); Fat 9g (Saturated (g); Ch01esteroI 15mg; S0dium 35mg; Carb0hydrate 32g (Dietary Fiber (g); Protein 1 g % Daily Value: Vitamin A 4 % : Vitamin C ()%; Calcium 0%; lr ℃ n 2 % Diet Exchanges: 1 Starch, 1 Fruit, 1 1 / 2 Fat CREAMY ( 0 ( OA FROSTING: Substitute 1 / 3 cup baking cocoa for the chocolate. MOCHA FROSTING: Add 2 1 / 2 teaspoons instant coffee (dry) with the powdered sugar. WHITE CHOCOLATE FROSTING: Substitute 3 / 4 cup ( 3 ounces) white baking chips, melted and cooled, for the chocolate. 第 0 $ t and frosts an 8 ー or 9-inch two-layer cake. dered sugar. Frosts 13 >< 9-inch cake generously, or fllls ing becomes t00 thin, beat in small amount Of pow- thick, beat in more milk, a few drops at 紅 time. lffrost- make frosting smooth and spreadable. If frosting is t00 2. Gradually beat in just enough remaining milk to vanilla and 1 tablespoon of the milk. with spoon or electric mixer on 10 、 speed. Stir in 1. Mix powdered sugar and butter in medium bowl 1 to 2 tablespoons milk 1 1 / 2 teaspoons vanilla 1 / 3 cup butter or stick margarine, softened* 3 cups powdered sugar prep: IO min * にる e ⅲ , about ー 3 々 Frosting Vanilla Buttercream

Yields and Equivalents ム ム Food Apples Apricots Dried, halves Asparagus Bacon Bananas Beans, dried Beans, green 0 「 wax Bread, white B 「 0 ( ( 団 Fresh margarine 0 「 spread Cabbage Chinese (napa) Green or Red Slaw (packaged) ( a 汁 0t5 Cauliflower CeIery Cheese Hard, shredded or crumbled C0ttage Chocolate Chips Unsweetened or semisweet baking Coconut Crabmeat Fresh Dried Whipping (heavy) Crumbs, finely crushed Chocolate wafer cracker Saltine cracker Vanilla wafer Dates Eggplant Eggs' large Whole Whites Yolks Yo Recipe Stat 部 1 cup sliced or chopped 1 pound 1 cup 16 to 20 stalks 1 / 2 cup crumbled 1 cup sliced 1 cup mashed 5 to 6 cups cooked 3 cups 1 -inch pieces 1 cup soft crumbs 1 cup dry crumbs 2 cups flowerets, l-inch pieces or chopped 2 cups 1 / 2 cup 1 medium head 1 medium head 4 cups shredded 6 cups 1 cup shredded 1 cup 1/4-inch slices 3 cups flowerets 1 cu thildysliced or c opped 1 cup 2 cups 1 cup 1 square or bar 1 1 / 3 cu s shredded 1 cup kernels 3 / 4 to 1 cup flaked cooked ( ⅲ shells) 4 cups 1 cup chopped 1 cup 1 cup 1 cup ( 2 cups whipped) 1 1 / 2 cups 1 1 / 2 cups 1 cup 1 1 / 2 cups 1 cup chopped 2 cups whole pitted 1 cup chopped 1 medium 2 cups 1/2-inch pieces 1 cup You Wi 〃 Need Approximately 1 medium ( 6 ounces) 3 medium 5 ounces 1 pound 8 slices, crisply cooked 1 medium 町 2 small 2 medium 1 pound dried ( 2 1 / 4 cups) 1 pound 1 1 / 2 slices 4 to 5 slices, oven-dried 6 ounces 1 pound 1 stick ( 1 / 4 pound) 1 1 / 4 pounds 1 1 / 2 pounds 1 pound 1 pound 1 1 / 2 medium 2 medium 1 pound 2 medium stalks 4 ounces 16 ounces 8 ounces 6 ounces 1 ounce 3 ounces 2 medium ears 1 pound raw uncooked 1 pound 1 cup whole 4 ounces 8 ounces 1 / 2 pint 27 cookies 21 squares 29 squares 38 cookies 3 / 4 medium 12 ounces 6 ounces 1 1 / 2 pounds 12 ounces 4 large ekgs 1 / 4 cup 無 - e cholesterol-free egg product 7 to 8 large (useonly meringue powder 可 dried egg whites 応「 favorite recipes that call for raw egg whites—both products are pasteurized) 8 or 9 large eggs Food Marshmallows Meat, cooked (beef, pork and poultry) Melons Cantaloupe or honeydew Flour Garlic Leeks Lemons 0 「 Lettuce lceberg ( 汀 Mushrooms Fresh Nuts (withoutshells) Chopped Whole 町 halves Green, with tops 凝Ⅱ ow or white Oranges Parsnips Pasta, macaroni, egg nood 厄 5 0 「 spaghetti peaches 0 「 pears peas, green Peppers, bell Pineapples, fresh Pomegranates Potatoes New Red,white, sweet oryams Red 0 「 white Pumpkin Rhubarb Rice, regularlong grain Rutabagas Shortening Yo Reci e States 3 1 / 2 cups 1 / 2 teaspoon finely chopped 2 cups thinly sliced 1 1 / 2 to 3 teaspoons grated peel 2 to 3 tablespoons juice 1 medium head 2 cups shredded 6 cups bite-size pieces 1 large 1 cup chopped or bite—S1ze pieces 1 medium 2 cups 1 -inch chunks 6 cups sliced 2 1 / 2 cups chopped 1 cup 3 to 4 cups 2 tablespoons chopped 1 / 4 cup sliced 1 / 2 cup chopped 1 [ 0 2 tablespoons grated peel 1 / 3 to 1 / 2 cup juice 3 cups 1/2-inch slices 4 cups cooked 2 cups sliced 1 cup shelled 1 / 2 cup chopped 1 cup chopped 4 cups cubed 1 1 / 3 cups seeds 10 to 12 small 1 medium 1 cup 1/2-inch pieces 1 cup mashed cooked 3 cups l-inch pieces 3 cups cooked 2 cups 1/2-inch pieces 2 1 / 3 cups Shrimp (uncooked, with shells) Turnips Tomatoes Powdered Granulated Brown Sugar ・ berries butternut or spaghetti 4 魵 / 既・ Acorn, buttercup, ( ) ℃Ⅱ ow ) or zucchini 立〃〃〃既 Crookneck Squash Spinach Shrimp ( ( 00k , ⅷ山 ou 【 ells ) 1 pound Small Medium Large Jumbo 1 cup 1/2-inch pieces 1 cup chopped 4 cups 2 1 / 4 cups 2 1 / 4 cups packed 4 cups sliced 1 medium chopped or shredded 2 cups 1/4-inch slices, 2 cups shredded 4 cups leaves 1 pound 1 pound 1 pound 1 pound You Will Need Approximately 1 pound 1 medium clove 1 medium 1 medium 1 medium 1 1 / 2 pounds 5 1 pound 10 mimature 6 ounces 3 pounds 1 pound 1 pound 8 ounces 4 ounces 1 pound 2 medium 4 medium 1 medium 1 medium 1 medium 1 1 / 4 pounds 6 to 8 ounces uncooked (dried) 3 medium ( 1 pound) 1 pound in pods 1 small 1 medium 1 medium 1 medium 1 1 / 2 pounds 5 tO 6 ounces 1 medium 1 pound uncooked or 1 cup canned pumpkin 1 pound 1 cup uncooked 12 ounces 1 pound 21 to 25 count 31 to 35 count 41 to 45 count 51 to 60 count 1 1 / 3 unds uncooked, 。、 th s に 11S 6 ounces 2 1 / 2 ounces 1 medium 1 1 / 2 to 2 1 / 2 pounds 1 quart 1 pound 1 pound 1 pound 1 medium

GROUND BEEF MeatbaIIs 241 Skillet Hash Prep: IO min: C00 に min * イ記 r じⅲ 86 To make this a speedy skillet hash, substitute 2 cups frozen diced hash browns, partially thawed, for the potatoes. 2 cups chopped cooked lean beef or corned beef 4 small potatoes, cooked and chopped ( 2 cups) 1 medium onion, chopped ( 1 / 2 cup) 1 tablespoon chopped fresh parsley 1 / 2 teaspoon salt 1 / 8 teaspoon pepper 2 to 3 tablespoons vegetable 0 ⅱ 1. Mix beef, potatoes, onion, parsley, salt and pepper. 2. Heat 0i1 in IO-inch skillet over medium heat. Spread beef mixture evenly in skillet. Cook 10 to 15 minutes, turning frequently, until brown. 1 Serving (about 1 cup): Calories 260 (Calories from Fat 8 の Fat 9g (Saturated (g); Cholesterol 55mg; Sodium 340mg; Carbohydrate 24g (Dietary Fiber (g); Protein 24g % DaiIy VaIue: Vitamin A 0 % : Vitamin C 12 % : Calcium 2 % ■ ron 18 % Diet Exchanges: 1 Starch, 3 Very Lean Meat, 2 Vegetable, 1 Fat OVEN HASH: Heat oven to 350 。 . Grease square baking dish, 8 x 8 x 2 inches, with shortening. Omit 0i1. Spread beef mixture evenly in baking dish. Bake uncovered about 20 minutes or until hOt. RED FLANNEL SKILLET HASH: Use 1 1 / 2 cups chopped cooked corned beef and 3 small potatoes, cooked and chopped ( 1 1 / 2 cups). Mix in 1 can ( 15 ounces) diced or shoestring beets, drained. Prep: min; Bake: 25 min * ィ or 5 じⅲ To save tlme, instead of shaping beef mixture intO balls, pat m1Xture intO a 9 x 3-inch rectangle in ungreased rectangular pan, 13 x 9 x 2 inches. Cut intO 1 1/2-inch squares; separate slightly. Bake uncovered 25 t0 30 minutes. you can also use an lce cream scoop tO form meatballs. 1 pound lean ground beef 1 / 2 cup dry bread crumbs 1 / 4 cup milk 1 / 2 teaspoon salt 1 / 2 teaspoon Worcestershire sauce 1 / 4 teaspoon pepper 1 small onion, chopped ( 1 / 4 cup) 1 large egg 1. Heat oven to 400 . 2. Mix a11 ingredients. Shape mixture into twenty 1 1/2-inch meatballs. PIace in ungreased rectangular pan, 13 x 9 x 2 inches, or on rack in broiler pan. 3. Bake uncovered 20 to 25 minutes or until no longer pink in center and juice iS clear. 1 Serving: CaIories 315 (Calories from Fat 170 ) ; Fat 19g (Saturated (g); Ch01esteroI 120mg; S0dium 490mg ; Carb0hydrate 12g (Dietary Fiber (g); Protein 25g % Daily Value: Vitamin A 2 % : 1 Starch, Vitamin C 0%; Calcium 6 % ロ ron 16 % Diet Exchanges: 3 Medium-Fat Meat COCKTAIL MEATBALLS: Shape beef mixture into l-inch meatballs. Bake 15 to 20 minutes. 3 dozen app etlzers. SKILLET MEATBALLS: Cook meatballs in 10-inch skil- let over medium heat about 20 minutes, turning occasionally, until no longer pink in center and 」 uice iS clear. TURKEY OR CHICKEN MEATBALLS: Substitute 1 pound ground turkey or chicken for the ground beef. ()f using ground chicken, decrease milk to 2 tablespoons. ) To bake, grease rectangular pan with shortening. To panfry, heat 1 tablespoon vegetable 0i1 in 10-inch skillet over medium heat before adding meatballs.

92 CAKES How to Split Cake Layers Picks as 0 guide, cut through the / e 「 with 0 long, thin 5h0 ゆ 川 0 ⅸ middle points around side 0 卩 0 / e 「 with toothPicks. Using knife. CAKE YIELDS back-and-forth motion. わ 0 「 izonta 〃 / through the middle 0 「 the / e 「 , moving floss ⅲ 0 Split the / e 「 by pu 〃 ing 0 piece ofdental floss 0 「 heavy thread Cutting Cakes For layer cakes, use a sharp, long, thin knife. For angel 応 od , chiffon and pound cakes, use a long ser- rated knife and cut with a sa 、 motlon or use an electric knife. If the frosting sticks to the knife, dip the knife in hot water and wipe with a damp paper towel after cutting each slice. For fruitcake, use a thin nonserrated or electric knife. Fruitcakes are easy tO cut if メ ou make them three to four weeks ahead of time, wrap and store in the refrig- erator. Brush occasionally with rum, brandy or bourbon for a rich, mellow flavor. Baking Cupcakes Fun, totable cupcakes are perfect for parties and pic- nics. Make a batch 伝 om any of the cake batters; you'll get about twenty-four to thirty-six cupcakes. ・ Line medium muffin cups, 2 1 / 2 x 1 1 / 4 inches, with paper baklng cups. Look for festive cups in COlors and special designs at your supermarket, party store or paper warehouse. ・ Fill each cup about half んⅡ . Bake 20 to 25 min- utes or until a toothpick inserted in center comes out clean. ・ lfyou have 0n1 ) , one 12-cup muffin pan, cover and refrigerate the re s t of the b atter while the first batch is baking. Then bake the rest of the batter, adding 1 or 2 minutes t0 the bake time. Size 0 ” d Kind 8- or 9-inch one-layer round cake 8- or 9-inch two-layer round cake 8-0 「 9-inch square cake 13 x 9 x 2-inch rectangular cake 10 x 4-inch angel food or chiffon cake 12-cup bundt cake or pound cake Number of Servings 8 12 to 16 9 12 to 16 12 to 16 16t024

VEGETABLES 521 1. Heat oven to 350 . 2. Cut each squash lengthwise in half; remove seeds and fibers. PIace squash, cut sides up, ln ungreased rec- tangular pan, 13 x 9 x 2 inches. Spoon 1 tablespoon maple syrup and 1 tablespoon whipping cream into each half. 3. Bake uncovered about 1 hour or until tender. 1 Serving: CaIories 210 (CaIories from Fat 45 ) ; Fat 5g (Saturated (g); CholesteroI 15mg; S0dium 35mg; Carb0hydrate 47g (Dietary Fiber (g); Protein 3g % DaiIy VaIue: Vitamin A 12 % : Vitamin C 18 % : Calcium 10%;lron 10% Diet Exchanges: 2 Starch, 1 Fruit, GIazed Acorn Squash Prep: IO min; Bake:I hr * ィⅲ 2 acorn squash ( 1 to 1 1 / 2 pounds each) 4 tablespoons maple-flavored syrup 4 tablespoons whipping (heavy) cream, butter or stick margarlne 1 Fat 1 / 2 pound whole mushrooms 2 medium zucchini, cut intO l-inch pieces 1 medium onion, cut intO 8 wedges and separated 1 medium red bell pepper, cut into l-inch pieces 1 medium green bell pepper, cut into l-inch pieces 2-inch chunks 1 medium unpeeled eggplant ( 1 1 / 2 pounds), cut into Prep: 25 min; Bake: ィ 5 min * 8 r じⅲ Mixed Roasted Vegetables 3() minutes longer or until tender. Spoon apple mixture into squash halves. Bake about and 1 tablespoon butter or stick margarine, melted. chopped nuts, 2 tablespoons packed brown sugar utes. Mix 1 large tart red apple, diced, 2 tablespoons and whipping cream. Bake squash halves 30 min- APPLE-STUFFED ACORN SQUASH: Omit maple syrup heat setting 3 tO 4 hours or until tender. whipping cream into each half. Cover and cook on high Spoon 1 tablespoon maple syrup and 1 tablespoon (Stacking squash halves in cooker may be necessary. ) cooker. Place squash halves, cut sides up, in cooker. and fibers. Pour 1 / 4 cup water into 5 ー to 6-quart slow pound each. Cut squash crosswlse in half; remove seeds S10w Cooker Directions: Use squash that are 3 / 4 to 1 1 / 3 cup chopped fresh or 2 tablespoons dried basil leaves 3 tablespoons olive or vegetable 0 ⅱ 2 tablespoons red wine vinegar 1 teaspoon dried oregano leaves 1 / 2 teaspoon salt 1 / 4 teaspoon pepper 1 medium tomato, seeded and cut intO 2-inch pieces Grated Parmesan cheese, if desired 1. Heat oven to 350 。 . 2. PIace eggplant, bell peppers, onion, zucchini and mushrooms in 3-quart casserole. Sprinkle evenly with basil. 3. Mix 0i1 , vinegar, oregano, salt and pepper. Drizzle evenly over vegetables. 4. Bake uncovered 3() minutes. Add tomatoes; toss to coat. Bake uncovered about 15 minutes or until vegeta- bles are tender. Serve with cheese. 1 Serving (about 1 cup): CaIories 90 (CaIories from Fat 55 ) : Fat 6g (Saturated (g); ChoIesterol 0mg; Sodium 150mg; Carbohydrate 11g (Dietary Fiber (g); Protein 2g % Daily Value: Vitamin A 12 % ; Vitamin C 42 % ; Calcium 2 % : II ℃ n 6 % Diet Exchanges: 2 VegetabIe, 1 Fat Ratatouille Prep: 20 min; C00 に min * 6 る er じⅲ 1 medium unpeeled eggplant ( 1 1 / 2 pounds), cut into I/2-inch cubes 2 small zucchini ( 1 / 2 pound), cut into 1/2-inch slices 1 medium green bell pepper, chopped ( 1 cup) 1 medium onion, finely chopped ( 1 / 2 cup) 2 medium tomatoes, cut intO fourths 1 / 4 cup olive or vegetable 0 ⅱ 1 1 / 2 teaspoons salt 1 / 4 teaspoon pepper 2 cloves garlic, finely chopped Cook a11 ingredients in 12-inch skillet over medium heat l() tO 15 minutes, stirring occasionally, until zuc- chini iS tender. 1 Serving (about 1 cup): Calories 120 (Calories from Fat (0); Fat 9g (Saturated (g); Cholesterol 0mg; Sodium 600mg; Carbohydrate 12g (Dietary Fiber (g); Protein 2g % Daily Value: Vitamin A 6 % : Vitamin C 26 % : CaIcium 2 % Ⅱ「 on 4 % Diet Exchanges: 2 Vegetable, 1 1 / 2 Fat

236 BEEF Beef Stroganoff dried out or shriveled. blemishes. Their surface should be dry but not those with smooth, flrm caps without major Be picky when picking mushrooms. Look for PICKING MUSHROOMS Exchanges: 3 Lean Meat, 2 \/egetable, 4 Fat Diet Vitamin A 8 % : Vitamin C 2 % : CaIcium 6 % : lt ℃ n 14 % Carb0hydrate 9g (Dietary Fiber (g); Protein 24g % Daily Value: 28g (Saturated 13g ) : ChoIesteroI 100mg : Sodium 800mg; 1 Serving (about 1 cup): Calories 380 (Calories from Fat 250 ) ; Fat 6. Stir in sour cream; heat until hot. Serve over noodles. reduce heat tO 10W. boiling, stirring constantly,. BOil and stir 1 minute; container; gradually stir intO beef mixture. Heat to 5. Shake reserved broth and the flour in tightly covered about 5 minutes or until onion iS tender. 4. Stir in mushrooms and onion. Cover and simmer until beef is tender. reduce heat. Cover and simmer about 1() minutes or the ketchup, salt and garlic into skillet. Heat to boiling; 3. Reserve 1 / 3 cup of the broth. Stir remaining broth, brown. heat. COOk beef in butter, stirring occasionally, until 2. MeIt butter in 10-inch skillet over medium-high minutes. ) strips. (Beef is easier to cut if partially frozen, 30 to 60 1. Cut beef across grain into about 1 1 / 2 x 1/2-inch if desired H0t cooked noodles or rice (page 390 or 348 ) , 1 cup sour cream or plain yogurt 3 tablespoons all-purpose flour 1 medium onion, chopped ( 1 / 2 cup) 3 cups sliced mushrooms ( 8 ounces) 1 small clove garlic, finely chopped 1 teaspoon salt 2 tablespoons ketchup 1 1 / 2 cups beef broth 2 tablespoons butter or stick margarine steak, about 1 / 2 inch thick 1 1 / 2 pounds beef tenderloin or boneless top loin Prep: 20 min; C00 に 30 min * 6 ⅲ Pepper Steak Prep: min; C00 に 30 min * 6 r じⅲ heating in step 2. let. Spray cold skillet with cooking spray before calories per servmg, omit 0i1 and use nonstick skil- Lighter Pepper Steak: For 4 grams offat and 350 Exchanges: 3 Starch, 2 Medium-Fat Meat, 1 VegetabIe Di et Vitamin A 4 % : Vitamin C 36 % : Calcium 2 % ; lt ℃ n 24 % Carbohydrate 52g (Dietary Fiber (g); Protein 26g % DaiIy VaIue: Fat 1 lg (Saturated (g); ChoIesteroI 55mg; Sodium 350mg; 1 Serving (about 2 cups): CaIories 405 (CaIories from Fat 100 ) ; just until tomatoes are heated through. Serve with rice. ture. Cover and COOk over 10W heat about 3 minutes or 5. Cut each tomato into 8 wedges; place on beef mix- 1 。 w,. ens and bOils. BOil and stir 1 minute; reduce heat tO mIXture. COOk, stirring constantly, until mixture thick- 4. Mix cornstarch, sugar and soy sauce; stir into beef ing, until beef is tender and peppers are crisp-tender. adding bell peppers during last 5 minutes of simmer- utes for round steak, 5 tO 8 minutes for sirloin steak, boiling; reduce heat. Cover and simmer 12 to 15 min- 3. Stir in water, onion, garlic and gingerroot. Heat to until brown. Cook beef in 0i1 about 5 minutes, turning frequently, 2. Heat 0i1 in 12-inch skillet over medium-high heat. mmutes. strips. (Beef is easier to cut if partially frozen, 30 to 60 1. Remove fat from beef. Cut beef into 2 x 1/4-inch 6 cups hot cooked rice (page 348 ) 2 medium tomatoes 2 tablespoons SOY sauce 2 teaspoons sugar, if desired 1 tablespoon cornstarch 2 medium green bell peppers, cut into 3/4-inch strips spoon ground ginger 1 / 2 teaspoon finely chopped gingerroot or 1 / 4 tea- 1 clove garlic, finely chopped 1 medium onion, cut intO l/4-inch slices 1 cup water 3 tablespoons vegetable 0 ⅱ inch thick 1 1 / 2 pounds beef top round or sirloin steak, 3 / 4 to 1