Healthy Eating Is 'In' (And It Tastes Good. Too)
BY MAKJORIE MEGIVERN
The word "diet" is about to
disappear from our vocabu
lary as smart people are fi
nally ready to discard the practice
of temporary deprivation to lose
pounds, followed by a return to bad
habits.
A whole new approach to eating
nowadays means you change your
habits, foregoing excess fat, salt
and sugar.
Along with aerobics and running,
this new development has become
an absolute American craze. It has
forced the canned goods industries
and even fast food restaurants to
provide information on the fat, salt
and calorie content of its foods*
Grocery stores are emphatically
in compliance, featuring tofu,
sprouts, skim milk, egg substitutes
and fat-free cream cheese, sour
cream and yogurt.
The cookbook world, similarly,
has gone nuts with low-sodium col
lections, fat-free recipes, healthy
foods and vegetarian dishes galore.
There's no excuse for not serving
home-cooked meals that are not on
ly supremely good for you, but
supremely tasty, as well. Cook
books appealing to every health
craving abound in bookstores.
The following recipes came from
one of these sources. Weight
Watchers has a new gimmick for
"recipes by maii" called Smart
Choicc and its recipes are gourmet
yummy, easy to prepare, and guar
anteed to keep your cholesterol,
weight and heart rate at the desired
level.
Try these in your kitchen and
prepare to be surprised by the fla
Stay In Shape This Fall & Winter
Walk-ins welcome.
Daily & weekly rates
lEl
Full Service Fitness Center
?Badger/Magnum Strength Systems
?Free Weights 'Smith Machine
?Treadmills *Bike Max -Climb Max
?Step & Low Impact Aerobic Classes
Ray Glover, Owner, Certified Fitness Instructor
a Greg Turner, Personal Trainer, available for
1 individual sessions
Open Mon-Sat* Resort Plaza ? Hwy. 17 S. ? Shallotte ? 754-3808
'Dare to believe in yourself. Believe in us!'
FINE ART & FRAMING
fel" W
I v.\ n
CI 994 THE BRUNSWICK BEACON
'Carolina
Sunrise '
by
Mary Ellen
Golden
Limited edition
signed & numbered.
Image size 10x14.
$24 each.
Good selection of
prints by other
local artists
EXPERT CUSTOM FRAMING ? CALABASH LOW COUNTRY STORES ? 579-6284
vor and satisfaction.
THREE-ONION TART
Crust:
1 cup flour
Ya tsp. salt
2 Tbsp. whole wheat flour
A tsp. black pepper
Va cup reduced-calorie margarine,
chilled and cut inpieces
2-3 Tbsp. ice water
Filling:
Va cup low-sodium chicken broth
2 tsp. cornstarch
1 cup coarsely chopped yellow
onion
A tsp. dried basil
Va cup sliced leek
'/a t salt
V cup sliced scallion
Va tsp. black pepper
1 cup skim milk
Pinch ground red pepper
2 eggs
5Y* oz. Grueyerc cheese,
shredded
Combine flours, salt and pepper
for crust. Cut margarine into the
mix till the mixture forms coarse
crumbs. Stir in the ice water, 1 ta
blespoon at a time, till dough
forms. Gather into ball, place in
plastic bag and chill 30 minutes.
Preheat oven to 375 deg
rees.Warm broth for filling in medi
um skillet over medium heat. Add
onion, leek and scallion and sim
mer till tender, 5-7 minutes. Set
aside.
Whisk together milk eggs, corn
starch, basil, salt and peppers.
Roll dough between sheets of
waxed paper to an 1 1-inch circle.
Fit dough into 9-inch tart pan,
letting excess dough hang over
edges. Prick shell and trim over
hang to an even quarter-inch. Place
tart on baking sheet and bake 10
minutes. With the back of a spoon,
flatten areas that are puffed. Brush
crust evenly with 1 tablespoon of
egg-milk mixture. Bake 2-3 min
utes longer till the crust surface is
dry. Cool slightly on rack.
Sprinkle onions and cheese even
ly in the crust. Whisk egg-milk
mixture and pour into the shell.
Place the tart on the baking sheet
and bake until set, golden brown
and puffed, 30-35 minutes.
TOMATO -SHRIMP SAUTE
1 Tbsp. plus A tsp. olive oil
VA diced zucchini
2 cloves garlic, minced
'A cup drained, sliced roasted red
pepper
% tsp. red pepper flakes
48 medium shrimp, shelled,
deveined
VA tsp.dried thyme
'A tsp. ground black pepper
V* tsp. salt
4 small plum tomatoes, sliced
5 small pitted black olives, sliced
In a large nonstick skillet over
medium heat, warm VA tsp. oil until
Sunset Beach
Motel
910-579-7093
Check Our Rates!
' /
hot but not smoking. Add zucchini
and garlic, and saute till golden,
about 4 minutes. Add the red pep
per and flakes and cookl minute.
Add remaining 2 tsp. oil, shrimp,
thyme, pepper and salt. Cook
shrimp mixture, stirring occasional
ly, till the shrimp turn pink and are
barely cooked, 3-6 minutes.
Gently stir in tomatoes and
olives, and cook until the shrimp
are opaque throughout and the
tomatoes are heated through, about
2 minutes. Serves 4.
RIGATONI WITH
ASPARAGUS AND CHEESE
2 lA cup asparagus pieces
9 oz. rigatoni pasta
1 Tbsp. olive oil
Vi cup chopped onion
Z* cup chopped fresh basil or
1 t dried
1 clove garlic, minced
1 egg, lightly beaten
5YA oz. part-skim mozzarella
cheese
VA oz. grated Parmesan cheese,
shredded
In a medium saucepan, bring A
inch of water to a boil. Add aspara
gus and cook, covered, till crisp
tender, 1-2 minutes. Drain aspara
gus and refresh under cold water.
Set aside.
Bring large pot of water to a boil.
Add pasta and cook till al dente,
10-12 minutes, or according to
package directions.
Meanwhile, in medium nonstick
skillet over medium-high heat,
warm oil until hot but not smoking.
Add asparagus, onion, basil and
garlic, and cook, stirring, till the
onion begins to brown, about 4
minutes.
Drain pasta and add to the skillet
along with the beaten egg, moz
zarella and parmesan and cook over
medium heat till the egg is cooked
and the cheese has melted, 2-3 min
utes. Serve hot. Serves 6.
APPLE BROWN BETTY
/* cup unseasoned dried bread
crumbs
1 small lemon
A cup light brown sugar
it tsp. ground cinnamon
4 small Macintosh apples
lTbsp. plus 1 tsp. margarine
Preheat oven to 350 degrees.
Spray shallow 8-inch square baking
dish with nonstick cooking spray.
Sprinkle lightly with enough of the
crumbs to coat the surface; reserve
the remaining bread crumbs.
Grate 1 tsp. of zest and squeeze 1
Tbsp. juice from lemon. Set the
juice aside, in a small dish, com
bine the lemon zest, sugar and cin
namon.
Peel and core apples, then cut
them into thin slices.
In the prepared dish, layer one
third of the apples, one-third of the
remaining bread crumbs and one
third of the sugar mixutre. Dot with
one-third of the margarine. Repeat
two more layers, sprinkling the last
layer with the reserved lemon juice.
Bake until the apples are tender,
35-45 minutes. Cut the dessert into
8 equal portions.