FROM THE  kosherkooke©
City of Refuge Publications
7101 North Mesa #235               Volume 8  Issue 6
El Paso, Texas 79912
MENORAH LIGHTS BOOKS
June 2008

         

SPONSORED BY:  The International Institute for Health and Wellness, Inc, of Orem, Utah
An affiliated institution with Rio Verde University Graduate School

Sneaky but Healthy
   
I'm known for my sinfully crispy fried chicken breasts, but what's not known (until now) is that I bake them instead of frying them. Who would know? Apparently not many people, because I'm still asked to bring my fried chicken to parties and picnics. 

Zonya Poco, registered dietitian and author of The Power of Positive Eating, takes ingredient substitution seriously. "I absolutely hate the old adage, 'if it tastes good, it must be bad for you'.  Once you're keen on a few tricky kitchen secrets, fool your family and friends with everyday favorites that are unbelievably healthy." 

Here are several easy ways to substitute foods: (1) Replace sugar with spice. You can usually reduce sugar by 1/3 to 1/2 without altering the food product. Foco suggests you reduce sugar by 1/4 to 1/3 in baked goods and desserts. Cookies, quick breads and cakes can be baked successfully this way. Substitute flour for the omitted sugar. (Do not decrease sugar in yeast breads be- cause sugar feeds the yeast.) (2) Use cinnamon, nutmeg or vanilla for an illusion of sweetness, she advises. Sprinkle sugar on top instead of mixing in to enhance the sweet flavor to your taste buds. (3) Use skim milk. Another way to decrease the amount of fat and calories in your recipes is to use skim milk or 1% milk, instead of whole milk or half and half. For extra richness, Foco suggests you try evaporated skim milk. This method produces a savings of 25 grams of fat! 1 cup heavy cream = 1 cup evaporated skim milk mixed with 1 tablespoon cornstarch (heat to bubbling) 1 cup sour cream = 1 cup low-fat or non-fat sour cream, 1 cup plain nonfat yogurt, or 1 cup blended low-fat cottage cheese. Mix in whole-wheat flour. Use 1/2 white and 1/2 whole-wheat flour when baking, says Foco.

Use all whole-wheat pastry flour (available at bulk food stores, food co-ops, or natural food stores like Whole Foods). This flour is wonderful and worth the special trip. It works so well in quick breads, you'll never notice you used whole wheat four. Special Note: Does not work in yeast recipes (too low in gluten). Use regular whole-wheat flour for yeast recipes. Substitute egg whites for whole eggs. Here are Foco's guidelines: Substitute 2 egg whites for 1 whole egg. Use 1/4 cup of egg substitute for each egg. Used with permission

 

  
 

Kosher Kooking               SW-style                page 181

  
 


Taco Taters
 

  
 
Ingredients:
4 medium russet potatoes (about 1 1/3 IB.)
1 (1.25-oz.) pkg. Taco Seasoning Mix
3 tablespoons matzohmeal or cornmeal
1/4 cup olive or vegetable oil

Instructions:
Heat oven to 450°F. Pierce potatoes with fork; place on microwave-safe paper towel or roasting rack in microwave.
 

 
 


 

Microwave on HIGH for 6 to 8 minutes or until almost tender, turning once halfway through cooking.  Mean while, in re-sealable food storage plastic bag, combine taco seasoning mix and meal; mix well. Cut cooked potatoes lengthwise into quarters place in large shallow dish. Drizzle with oil; toss to coat.

With large slotted spoon, place potatoes in plastic bag with seasoning mixture; shake to coat. Arrange potatoes on un-greased cookie sheet.

Bake at 450°F. for 8 minutes or until golden brown and tender.

Makes 4 servings.

Recipe courtesy of Patricia Harmo

 
 
 		  
 

Note: see  our website at:  www.kosherkooking.com for all the latest news and views regarding the recipes enclosed in the series.  Or email us at: KosherKooking

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