7
/
R ther than indul ing in c m­
b ed chowder or fat-l den French
onion version, treat you elf to
refre hing oup m de with b e of
low-fat mil , vegetable juice or
broth. For rob t fl vor without ex­
ce f t, chole terol and calorie ,
add ...
- Vegetables-fre h, frozen or
canned
- Beans or lentil
- Grains like brown rice, bulgur
or barley
- Cholesterol-free egg noodle
- Lemonjuice, herb andspice
Also, for a Change or pace from
chicken or beef, try fish as a protein
ource. Most fish are low in fat,
cholesterol and sodium and provide
both vitamins and minerals. Even a
fattier fish like mackerel is con­
sidered a heart-wise choice, as it is a
good source of omega-3 fatty acids,
which recent studies show may
protect against heart disease.
Fish Chowder combine bite-size
pieces of mild-flavored halibut with
chopped green bell pepper, onion,
celery and noodle in a seasoned
tomato base. A brief simmering
marries the flavors for a combination
that's hearty and delicious.
Cholesterol-free egg noodles
help make this chowder heart­
helathy. They are made with no egg
yolks and extra egg whites, so they
look like, cook like and taste like
regular egg noodles but contain no
cholesterol. (Regular egg noodles
have 54 mg cholesterol per serving.)
Also; they are lower in fat than
ch: dried
no Ie ve
Chock-ful of fresh vegetables, mtldhatlbut and tender No Yolks cholesterol-free noodles, Fish Chowder is a heart­
smart, delicious dish for all weather dining.
In Dutch oven, aute pepper,
onion, celery and garlic in oil over
medium heat until vegetables are
crisp-tender, about 3 minutes.
Add undrained tomatoe , water,
, lemon juice, bouillon and eason­
ings, breaking up tomatoes with
poon. Cover and simmer 10
minutes. Add noodle. Return to
boil; cook covered 7 minutes, stir­
ring occasionally. Add fi h. Sim­
mer, uncovered, 4 minutes or until
noodles are tender and fi h flakes
when tested with a fork.
Make (; (1.11'1 cup) rvin .
Nutritive value per erving: 2fJ7
calories; 20g protein; 22g car­
bohydrate; 4g fat; 46mg cholesterol;
727mg sodium; 3g dietary fiber.
Haddock, orange roughy, sole,
cod or swordfish can be substituted
for halibut.
For more heart-healthy eating tips
and recipes, send a self-addressed,
stamped #10 envelope to: No Yolk,
Dept. 110, 520 East Church Street,
Libertyville, a 60048.
FISH CHOWDER
1/2 cup each: chopped green
bell pepper, chopped onion and
thinly llced celery
regular egg noodles, plus they're low
in sodium.
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Bar-B-Que sauce
"The Sauce That Pack. a Punch
and Needs No Doctoring"
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"Stars 'n' Stripes" pie looks great
but is so simple the kids really could
do it. Make the base of the pie early
in the week, freeze and then garnish
just before serving with this patriotic
look created with blueberries and
raspberries.
"Stars' 'N' Stripes" Pie.
• 1'!"
1 Ready-Crust Graham Cracker
pie crust (6 oz.)
3 pints vanilla ice cream, oftened
6 oz. raspberry or strawberry
preserves
In. pint fresh blueberries
In. pint fresh raspberries
To MaIre: Spoon half of softened
ice cream into Ready-Crust pie crust
and spread flat on the middle and
slightly up the side of the crust.
Gentl y spoon preserves onto ice
cream and spread flat.
Working from the edge to the
center, spread remainder of ice
cream on top of preserves. Freeze
pie at least three hoV(S.
Stars 'n Strips Pie
Just before serving, remove pie
from freezer and garnish wi th fresh
fruit in flag design as shown. For
best results, keep raspberry tips garnished in advance and frozen if
pointing up and serve immediately you prefer.
after garnishing. Note: Pie may be
THE COMPLETE GUIDE TO
CAKE DECORATING
edited by Deborah Gray
447 W. 9 Mile Road
Ferndale, Michigan 48220
� . . . . SbO�
e Fresh Place to ,
New Arrivals
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TO ORDER
nd y ur nam , addres , /IP cod and 1 <.J,q, plus 1,0 po-t �.
and handling to
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