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August 19, 2004     Mifflinburg Telegraph
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6--MIFFLINBI!RG TELEGILlkPH, August 19, 2004 Whether you're counting the calories or watching the carbs, don't ditch the dairy from your dieting plans. The American Dairy Association and Dairy Council, Inc. is pleased to offer a few simple and deli- cious recipes that you can incorporate into your daily menu plans that will provide a healthy dose of dairy, while limiting the number of carbohydrates. PAN-ROASTED RIB EYE WITH GORGONZOLA VIDALIA ONIONS Yield.. 8 servings 1 T. + 1 tsp. unsalted butter 1 recipe Roasted Vidalia Onions, thinly sliced (see recipe) 6 oz. chopped lean smoked ham (about 1 c. packed) 1 (12 fluid oz.) can evaporated fat-free milk 1 T. chopped fresh rosemary leaves 1/3 c. sliced scallion greens 1/2 c. crumbled Gorgonzola cheese 8 (4-oz.) or 4 (8-oz.) beef top round or rib-eye steaks, trimmed of fat 3/4 tsp. fine sea salt or 1 tsp. coarse salt 1 tsp. black pepper Place an extra-large skillet over medi- um-high heat. Once hot, add the butter, Roasted Vidalia Onions and ham, stirring well after each addition. Cook while stir- ring constandy for 15 rain., or until light- ly caramelized. Reduce heat to medium. Add the evaporated milk, rosemary and scallions to the skillet, stirring well after each addition. Cook an additional 4 min. Add the Gorgonzola cheese io the onion mixture and cook until just heated through. Meanwhile, sprinkle the steaks with the salt and pepper. Place a large nonstick skil- let or grill pan over medium-high heat. Once hot, add the steaks to the pan and cook about 4 to 5 min. on each side for medium-rare. Just before serving, slice the steaks on the bias (diagonally against the grain) into about 3/4-inch thick slices and serve on top of the Gorgonzola Vidalia Onions. Garnish with rosemary sprigs. " ROASTED VIDALIA ONIONS 4 large Vidalia, Bermuda, Walla Walla or Texas Sweet onions, unpeeled 2 tsp. extra virgin olive oil 2 T. chopped fresh rosemary leaves or 2 tsp. dried rosemary 3/4 tsp. fine sea salt or 1 tsp.'>c,oarse salt 1/2 tsp. black pepper Preheat the oven to 450F. Sprinkle the onions with the oil, rosemary, salt and pepper. Place in a roasting pan or heavy skillet in the oven and roast for 20 min. Reduce the heat to 250F and roast for an additional 50 min. When cool enough to handle, peel the onions. Use them immediately or refrigerate for up to 1 week. WHITE CHILI Yield: 6 servings 6 white corn tortillas 1 T. olive or canola oil 3/4 lb. txmeless, skinless chicken breast, trimmed and cut into 3/4" chunks salt and black pepper to taste 2 sm. red bell peppers, seeded and diced 1 large onion, chopped 1 4-oz. can chopped green chilies, drained 3 cloves garlic, minced 1 T. chili powder 1 tsp. ground cumin 1 tsp. dried oregano 1 14-oz. can chicken broth, defatted 2 c. fat-free skim or 1% lowfat milk 2 15-oz. cans white hominy; drained and rinsed 1/2 c. chopped fresh cilantro lime wedges for garnish Place a tortilla directly on stovetop bum- er (gas or electric), set at medium-low, and toast, turning frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with 3 more tortillas. Cut toasted tortillas into 1-inch wide strips and set aside. Season chicken with salt and pep- per. In a deep saute pan or Dutch oven, heat 1/2 T. oil over medium-high heat. Add chicken and cook, stirring often, until light- ly browned, 2 to 3 min. Transfer to a plate and set aside. Add remaining 1/2 T. oil to the pan. Add bell peppers and onion; season with salt and pepper and cook, stirring often, until softened, about 3 rain. Add chopped green chilies, garlic, chili powder, cumin, and oregano; cook, stirring until fragrant, about 1 min. Add broth and milk to the pan and bring to a simmer, stirring. Stir in hominy, toasted tortilla strips and browned chicken. Reduce heat to low. Cover and simmer, stirring occasionally, until chicken is cooked through and sauce has thickened, about 20 min. Meanwhile, toast remaining 2 tortillas as directed in step 1 for garnish. To serve, stir in 1/4 c. of the cilantro into chili. Taste and adjust seasonings. clle the chili into bowls and garnish with remaining chopped cilantro and lime wedges (if desired). HAM, CHEESE-N-EGG CUPS Yield: 12 servings 12 (1-oz.) slices reduced-sodium ham 3 (1-oz.) slices 100% whole grain or white bread, tom into 4 pieces each 1-1/2 c. (12 fluid oz.) fat-free egg sub. 3 c. (12 oz.) shredded reduced-fat Cheddar cheese 1/4 tsp. pepper, or to taste 3 T. chopped fresh olives Preheat oven to 400E Lighdy coat a 12- cup (4 oz. each) muff'm tin with cooking spray. Fit each ham slice into each cup (ham ends will be above cup edges). Pan Roasted Rib Eye with Gorgonzola Vidalia Onions Divide bread among cups. Then divide egg substitute among cups. Sprinkle with cheese, then pepper. Bake on middle oven rack for 15 minutes. Garnish with chives. Remove the cups from the muffin tin. Serve warm. NOTE: Go for a thick 1-oz. slice of ham with a small diameter instead of a-thin slice with a larger diameter. SOUTItW'ESTERN GIOi&ED CHICKEN SALAD Yield: 4 servings 8 c. tom mixed salad greens 1 lb. boneless skinless chicken breast halves, grilled, cut into strips 1 large tomato, cut into wedges 1/2 c. canned black beans, drained, rinsed 1/4 c. sliced green onions 3/4 c. 2% milk shredded reduced-fat sharp Cheddar cheese 1/2 c. ranch reduced-fat dressing 1/2 c. salsa, optional Cover large serving platter with salad greens. Top with chicken, tomato, beans and onions; sprinkle with cheese. Serve with dressing and salsa. CRUS SPINACH QUICHE Yield: 4 servings 2 tsp. canola oil 1 med. yellow onion, finely chopped 1 10-oz. package frozen chopped 'spinach, thawed and drained 1-1/2 c. shredded Cheddar cheese 6 large egg whites 1 large egg 1/3 cup fat-free cottage cheese 1/4 tsp. ground cayenne red pepper 1/8 tsp. salt 1/8 tsp. ground nutmeg Drizzle oil in nonstick skillet over medi- um-high heat. Add onion; saute for 5 min- utes, or until translucent. Add spinach and stir for 3 additional minutes, or until spinach is dry. a Set aside. Preheat oven to 375E coat 9" nonstick pie pan with spray. Sprinkle cheese in pan, Top spinach mixture. In a medium whisk egg whites, egg, cottage cheese, pepper, salt and nutmeg. Pour egg over spinach. Bake for 3040 until set. Let sit 5 minutes. Cut Serve warm. SPICY SHRIMP AND CHEDDAR : SPINACH SALAD Yield: 4 servings 12 medium raw shrimp 1/2 tsp. chili powder 1/2 tsp. salt 1 tsp. fresh lime juice 2 T. water 4 c. fresh spinach, stems removed 2 green onions, trimmed, sliced diagonally 1 tsp. vegetable or anola oil salt a#l black pepper to taste 1/4 o sweet yellow frozen corn, 4 oz. reduced-fat Jalapeno Cheddar Cheese, cubed 2 T. snipped fresh chives Preheat oven to 450F. Halve lengthwise and spread in single shallow baking pan. Combine chili and salt and sprinkle evenly over (Shrimp may be prepared to this to 3 hours ahead and refrigerated, ered.) Drizzle shrimp with lime juice roast in middle of oven until just through, about 5 rain. In large non-stick skillet, bring to simmer over medium heat; spinach and cook, stirring until wilted, about 20 seconds. Rerno te heat and immediately stir in onions and oil until well Season with salt and spinach among 4 plates, center, and surround with mounds of shrimp, corn, and fat Jalapeno Cheddar cheese. over with chives.