FOOD NUTRITION
PIC -up P CH PI
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GOLDE HEARTY
COR BREAD
1 1/4 cup cornmeal
1/2 cup all-purpo flour
1/2 te poon baking soda
1/8 te poon (optionaQ
1/2 cup All-Bran cereal
3/4 cu kim mil
2 egg whit , ightly beaten
3 table poons vegetable oil
1/2 cup reduced-fat cheddar
cheese
1 cup no-sa added whole
kernel com, drained
1/2 cup chopped green
onion
Vegetable cooking spray
CRISPY CA ISH
UGGETS w/ Creol S uc
4 1/2 cups Corn Flak
cereal, crushed to 2 cups
1/2 t poon p prika
1/2 teaspoon onion powder
1 cup skim milk
1 egg. beaten
1 lb. catfish nuggets
(about 36 nuggets)
1 clove garlic, minced
1 tablespoon olive oil
1/2 cup chopped onions
1/2 cup chopped green
peppers
1/4 cup chopped celery
1 tablespoon sugar
1/4 teaspoon red pepper
flakes
1 can (60z) tomato paste
1/2 cup water
Vegetable cooking spray
Stir together cornmeal, flour,
oda and alt. Set aside.
In large mixing bowl, combin
All-Bran cereal and milk. Let stand
2 minute or until cereal i lightly
softened. Add egg whites, oil,
chee e, com and green onions. Add
flour mixture, stirringjust until com­
bined. Spread batter into 8x8x2-
inch baking pan coated with cooking
spray.
Bake at 400· F about 40 minutes
or until golden brown. Serve warm.
POTLUCK POCKETS
1/2 lb. lean ground turkey
3/4 cup chopped onions
1 clove garlic, minced
'1/2 cup sliced mushrooms
1 jar (140z) spaghetti sauce
21/2 cups aU-purpose flour,
divided '
1/2 cup cornmeal
2 teaspoon baking powder
1/2 teaspbon oregano
1/4 cup margarine
1 1/4 cups All-Bran cereal
1 cup skim milk
1/2 cup (20z) shredded
part-skim mozzarella cheese
Vegetable cooking spray
"
Stir together cru hed Corn,
Flake, paprika and onion powder in ,
hallow di h or pan. Set aside.
Combine milk and egg in econd
shallow di h or pan. Dip ca tfi h nug--.
gets into egg mixture. Coat with
cereal mixture. Place on baking �
heel oated with,c oking pray.
B k at • F about 20 minut . :
S rve warm with Creole Sauce. :
To m ke Creole sauce; In :
saucepan, cook garlic in oil over •
med. heat until browned. Add '
onions, green pepper, celery, ugar :
and red pepper flakes. Cook until
vegetable are tender. Stir in tomato
paste and water. Cover; immer 15 •
minut . Serve with nuggets.
FRIDAY NIGHT
MEATBALL STEW·
4 cups Corn Flakes cereal,
crushed to 2 cups
2 egg whites
1/4 cup no salt added tomato
sauce
1 teaspoon ground cumin
tlb, lean ground turkey
1 cup onions slices
1/2 cup chopped green
pepper
2 cans (14 1/20z) no-salt
added whole tomatoes
1 can (150z) garbanzo
· beans, drained
3 tablespoons .chopped
Cilantro
1 1/2 cups water
1 tablespoon all-purpose flour
Vegetable cooking spray
1/4 cup margarine
1 cup AU-Bran cereal
3/4 cup skim milk
Vegetable cooking spray
re embles coarse crumb . Set aside
for topping.
Stir together the 2 cup flour,
baking powder, soda, alt and spices.
Set aside.
In large mixing bow], beat ugar
and the 1/4 cup margarine until light
and fluffy. Add eggs, buttermilk nd
sweet potatoe . Beat well. Add dry
in redients, mixing only until com­
bined. Stir in remaining Rai in Bran
cereal.
Lightly coat a 9x5-inch loaf pay
with cooking pray and prinkle the
remaining table poons of pecans.
Pour batter into pan; prinkle with
r erved topping, pre lightly.
Bake at 350· F for 1 hour, 10
minute or until toothpick inserted in
center come out clean. Cool 10
minute ; remove from pan. Cool
flour, mixing constantly until
smooth. Stir into meatball mixture.
Continue cooking 5 minutes, or until
mixture thickens. Serve hot.
SWEET POTATO QUICK
BREAD
21/2 cups Raisin Bran
cereal, crushed to 1 1/4 cups
1/4 cup finely chopped
. pecans, dMded
1 tablespoon margarine
1 tablespoon all-purpose flour
2 cups all-purpose flour
2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
Combine peaches, ugar, the 1
tablespoon flour and pice. Set
aside for filling.
In large fry pan coated with
vegetable cooking spray, cook
turkey with onions and garlic over
med. heat. Stir in mushrooms and
spaghetti sauce. Cover; simmer an
additional 20 minutes, stirring oc­
casionally.
In med. bowl, stir together 2 cups
Dour, cornmeal, baking powder and
oregano. With pastry blender, cut
margarine until mixture resembles
coarse crumbs.
In small bowl, combine All-Bran
cereal and milk. Let stand 3 minutes
In large mixing bowl, combine
Go Bananas With A Fruit Parfait
CHERRY PIE
IIImond ex1raOt and oherr*. StIr urrttl
ugW' I. cleeoIveci. .
Filllng
4 cup frozen dry pack pitted
red tart cherries
1 1/2 cup sugar, divided
1/3 cup cornstarch
1/8 tsp. 881t
1/2 cup re erved cherry juice
1/2 cup raspberry juice blend
or cocktail
1 tbep. butter or margarine
1/2 tIp. red food color
1/4 tIp. Imond extract
Crust
2 cups all-purpose flour
3/4tsp.
3/4 cup Crtsco Shortening,
chilled
1/4 cup Ice water
1 tIp. vinegar
Topping
Sug r
For filling, thaw and thoroug,ly
drllln oherrles, r erving 1/2 oup
JUoe. Heat own to 375· F. Combine
3/4 OUP eugIU', oomateroh and salt In
med .• uoepan. Add 1/2 oup
,.....-ved oheny juice and raspberry
JUoe. Cook and ron med. heat 1.11111
mixture I. thickened and emoo1h.
Remow from heet. Add rem ring
314 cup .ugar, butt r, food color,
Forcruat, oomblne flour end NIt
In rMd. bowt. Cut In Crteco u ng
PMtry blender (or 2 knives) until ell
flour I. blended In to form pea-elze
01'",.,1<8, Combine water end vtnega-.
Sprinkle over flour mixture, one
tabIeepoon lit a time. Toea lightly with
forth until dough will form a ball.
p between hands to form Irno 5
to 8-Inoh .panoekea •.
Aour roiling awface.-.d roftlng pin
lightly. RaIl dough fOf bottom oruat
Into circle. Trim one Inch Iwger thWI
up.lde-down g-Inoh pie plate.
l.ooMn doustI oiIrefuJly, Fold Into
�. Unfdd and preea Imo pie
pI.-. Trim edge ....... wtth pie .....
Spoon tilling Into anbIIked pie aheII.
MoInn 'pMtry edge wtth WIdIIr. Roll
top Of'\at aame _ bottom.
Uft onto filled . Trim 112 Indl
beyond edge of pie pi... Fold top
edge \onder bottom oruat. FIWt. Cut
Ita In top oruat for MOIIP8 d ...-n.
Cover edge with foil to prevent
overbrownlng.
447 W� 9 Mile Road
Ferndale, Michigan 48220
'� �
e Fresh Place 'fo Sbo
WINTERS BRAND
HONEY GlAZEO*
PIRAL
HA
l,4 cup bolUnl ater
% ChC ml t chocolate
2 Dor.BaDanu (1 stra-ripe,
1 ftrm)
l,4 cup brown 8
For topping, ap1� IIgh1ly wtth
sugar. Bake lit 375· F for eo to eo
min. Of l.I1tH Ing In oen1er Ie but)bIy
and onMt golden brown.
Makes one '-inch pie.
Per Servinr- 330 calorie ,2 protein, 16
11 mg sodium, no chole terol.
Prep TIm : 15 minute Chill tim : 3 minut