LAMB/VARIETY MEAT Liver and Onions ド 0 $ 267 Greek Lamb Chops 4 lamb shoulder, arm or loin chops, about 1 / 2 inch thick (about 6 ounces each) 1 teaspoon dried oregano leaves 1 / 4 teaspoon salt 1 / 4 teaspoon pepper prep: min; C00 に 25 min * ィⅲ CaIcium 4 % : ℃ n 14 % Diet Exchanges: 4 Lean Meat Fiber 1 g); Protein 24g % Daily Value: \/itamin A 4 % ; \/itamin C 4 % : (g); CholesteroI 85mg; Sodium 480mg; Carbohydrate 2g (Dietary 1 Serving: Calories 210 (Calories from Fat 110); Fat 12g (Saturated and parsley. Spoon sauce over lamb. Top with cheese. Cook and stirjust until slightly thickened. Stir in olives or until slightly reduced. Stir in lemon juice and butter. 3. Heat liquid in skillet to boiling. Boil 1 to 2 minutes lamb is tender. Remove lamb om skillet; keep warm. Cover and cook 8 tO l() minutes, turning once, until 2. Add broth to skillet; reduce heat to medium-low. minutes, turmng once, until brown. let over medium-high heat. Cook lamb in 0i1 4 to 6 pepper. Press garlic into lamb. Heat 0i1 in 12-inch skil- 1. Sprinkle both sides of lamb with oregano, salt and 2 tablespoons crumbled feta cheese 2 tablespoons chopped fresh parsley 1 / 4 cup sliced pitted Kalamata or ripe olives 1 tablespoon butter or StiCk margarine 1 tablespoon lemon juice 1 / 2 cup chicken broth 1 tablespoon olive or vegetable 0 ⅱ 4 cloves garlic, finely chopped ( 1 tablespoon) prep: IO min; COOk: る min * ィær じⅲ cooklng onions ln step 1. Spray cold skillet with cooking spray before decrease 0i1 to 1 tablespoon. Use nonstick skillet. and 200 calories per serving, omit butter and Lighter Liver and Onions: For 8 grams of fat Fat Meat, 2 VegetabIe, 1 Fat Vitamin C 18 % : Calcium 2 % 汕℃ n 32 % Diet Exchanges: 3 Medium- (Dietary Fiber (g); Protein 22g % Daily Value: Vitamin A 100 % ; (g); Ch01esteroI 350mg; S0dium 705mg; Carb0hydrate 11g 1 Serving: Calories 310 (CaIories from Fat 180 ) ; Fat 20g (Saturated cooking. Sprinkle with salt and pepper ・ ter, returning onions tO skillet during last minute Of side or until brown on outside and slightly pink in cen- medium heat. COOk liver in 0i1 2 tO 3 minutes on each 2. Coat liver with flour. Heat 0i1 in same skillet over keep warm. quently, until light brown. Remove onions om skillet; heat. COOk onions in butter 4 tO 6 minutes, stirring fre- 1. Melt butter in 10-inch skillet over medium-high Salt and pepper t0 taste 3 tablespoons vegetable 0 ⅱ or shortening All-purpose flour 1 pound beef, veal or pork liver, 1 / 2 t0 3 / 4 inch thick 2 medium onions, thinly sliced 3 tablespoons butter or stick margarine cooked bacon, and add mashed potatoes on the side. Serve this favorite sprinkled with crumbled crisply

270 GAME Venison with Cranberry-Wine Sauce cover dish and refrigerate at least 2 hours but no longer Venison with Cranberry-Wine than 4 hours, turning venison occasionally,. Sauce 2. frOI れ reserve marinade. Sprinkle venison with salt and pepper. Heat 0i1 in 12 ー prep: 20 min: A4の・ inate: 2 hr; COOk: る min * ィⅲ inch nonstick skillet over medium-high heat. COOk veni- 1 / 2 cup dry red wine or nonalcoholic red wine son in 0i1 about 4 minutes, turmng once, until brown. 1 tablespoon Dijon mustard 3. Add broth to skillet; reduce heat to 10W. Cover and 4 venison tenderloin steaks, about 1 inch thick COOk about IO minutes, turning vemson once, until ( 1 1 / 4 pounds) venlson iS tender and desired doneness. over¯ 1 / 4 teaspoon salt COOk or venison Will become tough. ) 1 / 4 teaspoon coarsely ground pepper 4. Remove ven1SOn from skillet; keep warm. Stir marl- 1 tablespoon olive or vegetable 0 ⅱ nade into skillet. Heat t0 boiling, scraping up any bits 1 / 2 cup beef broth 丘 om bottom of skillet; reduce heat to medium. Cook 1 / 2 cup dried cranberries about 5 minutes until mixture is slightly reduced. Stir 2 tablespoons currant or apple 囘ツ in cranberries, jelly, butter and onions. COOk 1 tO 2 1 tablespoon butter or stick margarine minutes, stirring occasionally, until butter iS melted and 2 medium green onions, sliced ( 2 tablespoons) mixture iS hOt. Serve sauce With vemson. 1 Serving: Calories 255 (Calories from Fat (0); Fat 9g (Saturated 1. Mix W1ne and mustard until well blended. Place (g); CholesteroI 100mg; S0dium 400mg; Carb0hydrate 23g venison in resealable plastic food-storage bag or shal- (Dietary Fiber (g); Protein 27g % Daily Value: \/itamin A 2 % ; 10 、 glass or plastic diSh. Pour W1ne m1Xture over vem- Vitamin C 14 % ; Calcium 2 % ; lr ℃ n 24 % Diet Exchanges: 3 Lean son; turn vemson tO coat With Wine m1Xture. SeaI bag Meat, 2 VegetabIe, 1 Fruit

253 PORK 4. Broil for the time shown in the chart, turning once. Panbr0iling 1. Choose one of the types of ham from the Timetable for B roiling, PanbroiIing and Panfrying Ham, below. 2. Use a heavy nonstick skillet, or coat a regular skil- let with a 61m of vegetable 0i1 or cookmg spray ・ Heat the skillet for 5 minutes over medium heat. 3. Put the ham in the skillet; don't cover and don't add 0i1 or water. 4. COOk for the time recommended in the chart, turning occasionally, until the ham is hOt. Drain excess drippings 伝 om the skillet as they form. 2. Make vertical slices down the leg bone, then cut horizon- ta 〃 / along bone t0 release slices. Broiling, Panbroiling and Panfrying Ham Bro 〃 ing 1. Choose one of the types of ham from the Timetable for BroiIing, Panbroiling and Panfrying Pan frying Ham, below. 1. Choose one of the types of ham from the 2. Set oven to broil. Check your oven manual for Timetable for BroiIing, PanbroiIing and Panfrying whether the oven door should be open or closed Ham, below. during broiling ・ 2. Heat a small amount of vegetable 0i1 in a heavy 3. Place ham on the rack in the broiler pan. (For easy skillet over medium heat. cleanup, line the pan with aluminum 応 il first. ) 3. COOk the ham, uncovered, in the 0i1 , turning occa- Position the pan so the top of the ham is four to sionally, until it's hOt. five inches 伝 om the heat. TIMETABLE FOR BROILING, PANBROILING AND PANFRYING HAM Approximate t Panbroiling 0 「 Panfrying Time (minutes) ん〃 y Cooked 5E0 d Cut Broiling Time Approximate Thickness 7 to 8 6 to 7 8 to 10 l-inch pieces 1 / 4 inch 1 / 2 inch Ham Cubes for Kabobs Ham Slice 3 to 4 5 to 6

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.

234 BEEF Southwestern Cheese Steak Supper Southwestern Cheese Steak Supper Prep: 20 min: C00 に 25 min * イ記 r じⅲ 1 pound beef boneless sirloin steak, 3 / 4 inch thick 1 1 / 2 cups mild salsa 1 1 / 2 cups water 1 1 / 2 cups uncooked rotini pasta ( 5 ounces) 8 ounces process cheese spread loaf, cut intO cubes ( 1 cup) 1. Spray 12-inch skillet with cooklng spray; heat over medium heat. Cut beefinto 4 serving pieces. Cook beef in skillet about 4 minutes, turning once, until brown. Remove beef 丘 om skillet. 2. Add salsa and water to skillet. Heat to boiling. Stir in pasta. Place beef in pasta mixture. Cover and COOk over medium heat 12 tO 15 minutes, stirring occaslon- ally, until pasta is tender. 3. Stir in cheese until melted. 1 Serving: CaIories 500 (CaIories from Fat 200); Fat 22g (Saturated 12g ) ; Ch01esteroI 105mg; Sodium 1,100mg; Carbohydrate 40g (Dietary Fiber (g); Protein 39g % Daily Value: Vitamin A 20%; Vitamin C 16 % ; CaIcium 34 % ; lt ℃ n 24 % Diet Exchanges: 2 Starch, 4 Lean Meat, 2 Vegetable, 2 Fat Fajitas Prep: 30 min: M の托 : 8 hr: BrOiI: min * 6 ろ er じⅲ Fajita Marinade (page 455 ) 1 1/2-pound beef boneless top sirloin steak, 1 1 / 2 inches thick 12 flour tortillas ( 8 to 10 inches in diameter) 2 tablespoons vegetable 0 ⅱ 2 large onions, sliced 2 medium green or red bell peppers, cut into I/4-inch strips 1 jar ( 8 ounces) picante sauce ( 1 cup) 1 cup shredded Cheddar or Monterey 」 ack cheese ( 4 ounces) 1 1 / 2 cups Guacamole (page 23 ) or prepared guacamole 3 / 4 cup sour cream

INDEX 571 selecting, 317 and Shrimp with Wine and Vegetables 第 0 $ 322 , 322 testing for doneness, 318 yields 伝 om , 318 Scampi, Shrimp, with Fettuccine, 321 Scampi, Shrimp Low - ド at , 321 Scones, 56 , 57 Lemon-Poppy Seed, 56 Spicy Fruit, 56 Scoops, cookie, 147 Score, defined, 13 Scrambled Eggs ド 0 $ t , 202 , 202 Mexican 第 0 $ 202 and Potatoes ド 0 $ 202 S ea B ass with Vegetable Melange, 315 , 375 Sea scallops. & ど ScaIIops Seafood. & ど 4 ん Fish; Shellfish Chilaquiles CasseroIe, 329 Lasagna, Creamy, 400 Paella, 330 Quiche, 213 ー Rice Stuffing, 310 Stew, Hearty, 329 -Stuffed Whitefish, 310 Sear, defined, 13 Season, defined, 13 Seasoning(s). & ど 4 ム 0 Marinades; about, 445 , 452 J amaican Jerk 第 0 $ t 0 Ⅳ - ド at , 453 mixes, tips for, 451 rubs, about, 451 Southwestern Rub OW - ド at 453 storing, 445 types 0 457 , 452 Seeded Bread 第 0 $ 86 Seeds. & ど 4 ム 0 ゾい記 cooking with, 448 types 0 449 , 450 Seitan, about, 368 Self-rising flour, about, 18 Semi-vegetarians, 365 ー 66 Semolina flour, about, 391 Senate Bean Soup, 480 Sesame Seed(s) about, 449 , 450 Butter ド 0 $ t , 458 Pasta 0 Ⅳ十 0 に 393 toasting, 177 Seven-Lay ℃ r SaIad, 416 Shakes. & ど Milk Shakes; Smoothies ShaIIots, about, 20 SheIIfish, 引 & & ど 4 ん Clam(s); Crab(s); Lobster(s); Mussels; Oyster(s); ScaIIops; Shrimp; Squid categories 0 317 food safety rules, 532 freezing, 541 mcrowaving, 318 selecting, 317 storing, 541 -33 testing for doneness, 318 Sherbet, Fresh Lemon, 193 Shiitakes, about, 492 , 引 0 Shortbread Cookies, 157 Shortbread Cookies, pecan, 157 Shortcake, Pat-in-the-Pan, 171 Shortcakes, Drop, 171 Shortcakes, Strawberry, 171 Shortening, about, 17 Shred, defined, 8 , & 13 S hrimp, 378 Baked Coconut ー 0 Ⅳ十 00 30, 30 BoiIed ー OW 十 at , 320 Caesar SaIad, 413 counts per pound, 317 Creamy Seafood Lasagna, 400 Creole, 321 Deep-Fried, 320 deveining, 320 Easy Cioppino ー 0 ギ at 470 Fondue, 322 Gumbo, 469 Hearty Seafood Stew, 329 Herbed Seafood ド 0 $ t 342 , 342 mlcrowavmg, 318 Quick Jambalaya 第 0 $ t , 469 and Scallops with Wine and Vegetables 第 0 $ t , 322 , 322 Scampi ー OW 十 00 321 Scampi with Fettuccine, 321 Seafood ChiIaquiIes Casserole, 329 Seafood Paella, 330 S eafood- Rice S tuffing, 310 selecting, 317 Spread, Easy -Stuffed Tomatoes Fa $ に 428 testing for doneness, 318 yields from, 318 SiIver White Cake, 96 Simmer, defined, 9 , 9 , 13 SkiIIet Baked Beans, Easy, 362 SkiIlet Hash, 241 Skillet Hash, Red Flannel, 241 Ski11et Meatballs, 241 Skillet-Fried Chicken, 283 Fast, 25 ー OW 十 at , 461 Apple Butter recipes for SIow cookers tlS1ng , for soups and stews, S10 、 cookersrecipes for SloppyJoes 第 0 , 484 Slice, defined, 8 , & 13 Skim, defined, 13 463 ー 64 Applesauce ド 0 $ t , ー 0 - ド at 527 , 528 Beef and Broth ー 0 - ド at , 472 Beef Burgundy Stew, 465 Beef S tew 0 十 0 に 465 B orscht, 474 Chicken and Broth ー 0 - ド at 472 Chicken Cacciatore, 290 Coq au Vin, 286 , 286 Corned Beefand Cabbage, 232 Cuban BIack B ean Soup OW - ド 00 480 Glazed Acorn S quash, 521 Golden Fruit Chutney ー ow - ド at 457 , 457 Hot German Potato Salad, 418 lndonesian Peanut Chicken, 288 , 2 を ltalian Tomato Sauce, 436 Maple-GIazed Turkey Breast, 298 New EngIand Pot Roast, 230 OId-Fashioned B aked B eans, 361 , 367 Pork Chop and Potato Skillet, 259 Red Beans and Rice 0 Ⅳ十 0 に 363 Saucy Ribs, 256 Senate Bean Soup, 480 Split Pea S oup Sweet-Sour Red Cabbage Fast, ー ow 十 0 に , 508 Swiss Steak, 232 , 233 Three-Bean Casserole, 362 using for soups and stews, 463 ー 64 Smoked Gouda- and Spinach- Stuffed Chicken, 289 Smokey Cheddar Potatoes, 344 , 344 Smoky Barbecue Sauce, 337 S moothies Orange 第 0 $ ー OW - ド at 40 , 41 Strawberry 第 0 $ t , 0 - ド 0 40 , 40 Strawberry-Banana Fast [ 0 ギ at , 41 Smothered Chicken, 295 Snickerdoodles, 155 Snip, defined, & 13 Soba, about, 368 Soft ball stage, 763 Soft crack stage, 763 Soft Custard, 42 Soft Molasses Cookies, 151 Soft Molasses Cookies with VaniIIa Frosting, 151 Soft No-RoIl Sugar Cookies, 157 Soft peaks, defined, 13 Soften, defined, 13 SoIe Amandine, 309 Sorbet, freezing, 540 Sorbet, Lemonade SorreI, about, 410 , 477 0 Ⅳ十 0 , 481 Ⅳ - ド at 194

401 Manicotti Prep: イ 0 min; Bake:I hr 30 min * 7 r じⅲ Red Sauce (below) 2 packages ( 10 ounces each) frozen chopped spinach, thawed 2 cups small curd creamed cottage cheese 1 / 3 cup grated Parmesan cheese 1 / 4 teaspoon ground nutmeg 1 / 4 teaspoon pepper 14 uncooked manicotti shells 2 tablespoons grated Parmesan cheese 1. Make Red Sauce. Heat oven to 350 。 . 2. Squeeze spinach to drain; spread on paper towels and pat dry. Mix spinach, cottage cheese, 1 / 3 cup Parmesan cheese, the nutmeg and pepper ・ 3. Spread about one-third of the sauce ln ungreased rectangular baking dish, 13 x 9 x 2 inches. Fill uncooked manicotti shells with spinach mixture. Place ShellS in sauce in dish. pour remaming sauce evenly over shells, covering shells completely. SprinkIe with 2 tablespoons Parmesan cheese. 4. Cover and bake about 1 hour 30 minutes or until shells are tender. Red Sauce 1 pound lean ground beef 1 large onion, chopped ( 1 cup) 2 large cloves garlic, finely chopped 1 can ( 28 ounces) whole tomatoes, undrained 1 can ( 8 ounces) mushroom pieces and stems, drained 1 / 4 cup chopped fresh parsley 1 tablespoon chopped fresh or 1 teaspoon dried basil leaves 1 teaspoon salt Cook beef, onion and garlic in 10-inch skillet over medium heat 8 tO 10 minutes, stirring occasionally, until beef iS brown; drain. Stir in remalning ingredi— ents, breaking up tomatoes with a fork or snipping with kitchen SC1ssors. Heat tO boiling; reduce heat. Cover and simmer I() minutes. 1 Serving: CaIories 380 (Calories from Fat 125 ) : Fat 14g (Saturated (g); ChoIesterol 50mg; Sodium 720mg ; Carbohydrate 39g (Dietary Fiber (g); Protein 30g % Daily Value: Vitamin A 52 % : Vitamin C 22 % : Calcium 24 % : lron 24 % Diet Exchanges: 2 Starch, 3 Lean Meat, 2 VegetabIe PASTA/NOODLES Stir-Fried Asian Beef and Noodles Prep: min; MctI ・ inate: 20 min; C00 に 8 min * 6 る er じⅲ 1 pound beef boneless sirloin or round steak, cut into 2 x 1/4-inch strips 1 tablespoon vegetable 0 ⅱ 1 teaspoon cornstarch 1 / 2 teaspoon soy sauce 1 package (about 6 ounces) rice stick noodles 1 tablespoon vegetable 0 ⅱ 1 tablespoon finely chopped gingerroot 1 clove garlic, finely chopped 1 bag ( 16 ounces) frozen broccoli, carrots and cauliflo 、 1 tablespoon vegetable 0 ⅱ 3 / 4 cup beef broth 1 / 3 cup rice cider vinegar 1 / 3 cup honey 3 tablespoons soy sauce 1 teaspoon sesame 0 ⅱ 1 / 4 teaspoon crushed red pepper 4 medium green onions, sliced ( 1 / 4 cup) 1. Toss beef, 1 tablespoon vegetable 0i1 , the cornstarch and 1 / 2 teaspoon soy sauce in glass or plastic bowl. Cover and refrigerate 20 minutes. Soak noodles in cold water 5 minutes; drain. 2. Heat 12-inch skillet or wok over medium-high heat. Add 1 tablespoon vegetable 0i1 ; rotate skillet to co at with 0i1. Add gingerroot and garlic; stir-fry 30 seconds. Add vegetables; stir-fry until crisp-tender. Remove vegetables om skillet. 3. Add 1 tablespoon vegetable 0i1 to skillet; rotate to coat. Add beef; stir-fry about 5 minutes or until brown. Remove beef om skillet. 4. Add broth, vinegar, honey, 3 tablespoons so メ sauce, the sesame 0i1 and red pepper to skillet. Stir in noodles; heat to boiling. Cook over medium heat about 2 min- utes, stirring frequently, until noodles are tender. Stir in beef, vegetables and onions; cook and stir 1 minute. 1 Serving (about 1 cup): CaIories 295 (CaIories from Fat 90 ) ; Fat 10g (Saturated (g); ChoIesterol 35mg; Sodium 630mg ; Carb0hydrate 37g (Dietary Fiber (g); Protein 17g % Daily Value: Vitamin A 24 % ; Vitamin C 20%; Calcium 4 % ■ ron 14 % Diet Exchanges: 2 Starch, 1 Medium-Fat Meat, 2 Vegetable

202 EGGS ScrambIed Eggs prep: 5 min; C00 に尾 min * イ記ⅲ Want to scramble only an egg or れ vo ? Using a 6 ー or 8-inch skillet, cook them the same way using this recipe, adjust the liquid, using about 1 tablespoon milk, half-and-half or water for each egg. Add salt and pepper tO taste. 6 large eggs 1 / 3 cup milk, half-and-half or water 1 / 4 teaspoon salt 1 / 8 teaspoon pepper, if desired 1 tablespoon butter or StiCk margarine 1 ・ Beat eggs, milk, salt and pepper thoroughly with fork or wire whisk until well mixed. 2. Heat butter in 10-inch skillet over medium heat just until butter begins to sizzle. Pour egg mxture into skillet. 3. As mixture begins to set at bottom and side, gently lift cooked portions with metal spatula so that thin, uncooked portion can flOW tO bOttom. AVOid constant stirring. COOk 3 tO 4 minutes or until eggs are thick- ened throughout but still moist. 1 Serving: CaIories 140 (Calories from Fat (0); Fat 10g (Saturated (g); CholesteroI 320mg; Sodium 280mg; Carbohydrate 2g (Dietary Fiber (g); Protein 10g % Daily Value: Vitamin A 14 % ; Vitamin C 0%; Calcium 6 % ; lr ℃ n 4 % Diet Exchanges: 1 1 / 2 Medium-Fat Meat, 1 / 2 Fat SCRAMBLED EGGS AND POTATOES: lncrease butter to 1 / 4 cup. Cook 1 cup refrigerated diced potatoe s with onion or frozen hash bro 、Ⅵ 1 potatoes, 1 small zucchini, chopped ( 1 cup), and 1 medium tomato, seeded and chopped ( 3 / 4 cup), in butter in 10-inch skillet over medium-high heat, stirring occasionally, until hOt. Pour egg m1Xture over potato mlxture•, continue as directed in step 3. MEXICAN SCRAMBLED EGGS: Cook 1 / 2 pound chorizo sausage links, cut lengthwise in half and then sliced, 1 small green or red bell pepper, chopped ( 1 / 2 cup), and 1 medium onion, chopped ( 1 / 2 cup), in 10-inch skillet over medium-high heat about 5 minutes, stirring frequently, until sausage IS no longer pink; drain. Add sausage mixture to eggs before cooklng the last 3 to 4 minutes in step 3. Serve egg m1Xture wrapped in flour tortillas and topped with salsa, shredded cheese and sour cream if desired. 第 0 $ t LEARN WITH ー SCRAMBLE EGGS Undercooked Eggs. Cause: Eggs were not Overcooked Eggs. Cause: Eggs were Perfectly scrambled eggs. There 0 「 e no cooked long enough so stay wet and ( 00 々 ed t00 long and stirred t00 frequent- ProbIems with these eggs; they 0 肥卩 u 「ル , ツ so become dry and ( Ⅲ m 房 /. SO な and tender.. runny.

EGGS EGGS ( 00 灯 NG CHART 201 Eggs need t0 be cooked until the whites and yolks are firm, not runny, t0 eliminate the 応 0d safety issue of contracting salmonella 伝 om eating raw or undercooked eggs.. Soft-Cooked Hard-Cooked Poached Fried 0 e 「 lngredients CO 旧 water at least 1 inch above egg(s) 1 1 / 2 to 2 inches water Butter, margarine or bacon fat Baked (Shirred) Butter or margarine, softened Directions whites and yolks are firm, not runny. butter. Bake 15 to 18 minutes or until spoon milk or half-and-half. D0t with and pepper. Top each with 1 table- egg int0 each cup. Sprinkle with salt cups with butter. Carefully break 1 Heat oven tO 325 。 . Grease custard are firm, not runny. forms over top and whites and yolks over eggs, until whites are set a film COOk 5 tO 7 minutes, spooning butter skillet.lmmediately reduce heat to low. cup or saucer. Carefully slip egg int0 and hot. Break each egg into custard over medium heat until 1 / 8 inch deep Melt enough butter in heavy skillet over not runny. Remove with SlOtted spoon. utes or until whites and yolks are firm slip egg int0 water. C00k about 5 min- egg int0 custard cup or saucer. Carefully pan; reduce tO simmering. Break each Heat water tO bOiling in skillet or sauce- hands t0 loosen shell, then peel. egg t0 crack shell; roll egg between water tO prevent further cooking. Tap utes.lmmediately ( 0 briefly in ( 0 旧 from heat. Cover and let stand 18 min- Heat tO bOiling in saucepan; remove NOt recommended, see note above. Success Tips ・ HO 旧 cup or saucer close tO surface Of water for best shape and t0 avoid splashing ・ Use a large enough pan so eggs d0 not touch while cooking. ・ Substitute chicken or beef- broth for the water if desired. Lighter Fried Eggs: lJse a non- stick skillet; spray skillet with cooking spray. C00k eggs over IOW heat about 1 minute or until edges turn white. Add 2 teaspoons 、 W ・ ater for each egg. Cover and ( 00k about 5 minutes longer or until a film forms over top and whites and YOlkS are firm, not runny. げ shellis hard to peel, ho 旧 egg in ( 0 旧 water while peeling. Parmesan cheese if desired. shredded Cheddar or grated sprinkle egg with 1 tablespoon lnstead 0f dotting with butter, slip egg into ski 〃 et. 0 「 saucer. 朝肥ル〃 / intO custard cup Break each egg

Meat Basics . Beef and Veal Beef Basics, 225 Barbecue Pot Roast, 2 引 Beef Enchiladas, 242 Beef Stroganoff, 236 Beef with Pea Pods, 237 Cabbage Ro 騰 , 239 Chicken Meatballs, 241 Cocktail Meatballs, 241 Corned Beef and Cabbage, 232 Corned Beef Cabbage Ro 騰 , 239 Cream Gravy Pot Roast, 231 Fajitas, 234 Garlic Herb Pot Roast, 2 引 Hamburger Stroganoff, 238 lndividual Meat Loaves, 240 Meat Loaf, 240 Meatballs, 241 Mexican Beef and Bean Casserole, 239 Mexican Meat Loaf, 240 New England BoiIed Dinner, 232 New EngIand Pot Roast, 230 Oven Hash, 241 Pepper Steak, 236 Pepperoni Pizza—Hamburger Pie, 242 Red Flannel Skillet Hash, 241 Roast Beef, 230 Low - ド at Roasted Beef Tenderloin, 232 Skillet Hash, 241 Skillet Meatballs, 241 Southwestern Cheese Steak Supper, 234 Stuffed Peppers, 238 Swiss Steak, 232 Turkey MeatbaIIs, 241 . .219 Veal Basics, 243 Chicken Parmigiana, 247 Osso Buco, 246 Veal Parmigiana, 24 / Veal ScalIopini, 246 第 0 $ t Pork Pork Basics, 247 Caramelized Pork SIices, 257 ド 0 ChiIi-Orange Country-Style Ribs, 258 Cornbread- and Bacon-Stuffed Pork Chops, 260 GIazed Baked Ham, 261 Ham Loaf, 261 ltalian Roasted Pork Tenderloin, 255 Peach- and Mustard-GIazed Pork Tenderloin, 255 Pork Chop and Potato Skillet, 259 Pork Crown Roast with Mushroom stuffing, 254 Pork with Rich Vegetable Gravy, 254 Saucy Ribs, 256 Spicy Asian Pork Ribs, 257 Sweet-and-Sour Pork, 259 Lamb and Game Lamb Basics, 262 Apricot-Rosemary Marinated Leg of Lamb, 266 Greek Lamb Chops, 26 / Game Basics, 268 Liver and Onions, 267 Rabbit ltaliano, 269 Venison with Cranberry-Wine Sauce, 270 Venison with Rosemary Sauce, 269 ー OW - に = 3g orless, except main dishes W1th 6g orless 第 0 $ t = Ready ⅲ 30 minutes orless Peach- and Mustard-GIazed Pork Tenderloin (page 255 ) ■ = Bread 川 0 ( ん ne directlons ・ = Slow 朝 oke 「 direcüons Lighter = 1 / 3 作Ⅳ e 「 calories 0 「 50 % less fat