NEW YORK, N.Y. (AP)-You can make
your own barbecue sauces and marinades
with simple ingredients found in the
kitchen pantry.
Dry marinades are typically a
combination of seasonings such as salt,
pepper, garlic powder and herbs.
Wet marinades are made with two parts
olive or vegetable oil with one part vinegar
or fruit juice, plus seasonings and herbs to
taste.
u«u> Lamme, owner of Le Saucier in
Boston’s Faneuil Hall Marketplace, says
marinades made with wine, garlic, oil and
pepper are ideal for beef and lamb.
Chicken and vegetables can be
marinated in a light fruit vinegar such as
blueberry or raspberry vinegar, and olive
oil.
For a distinctive flavor, marinate
chicken and vegetables in a balsamic
vinaigrette.
The ingredients for barbecue sauces can
include ketchup, Dijon mustard, maple
syrup and honey. You can add chili powder
for a Tex-Mex flavor, fresh ginger and soy
sauces for a Chinese taste, cilantro and
lime for the taste of the Caribbean, or
curry powder for an Indian twist.
Lamme cautions not to apply the sauces
too soon. “Add sauces containing sugar,
molasses or honey five to 10 minutes
before removing meats from the grill. This
lets the sugars carmelize without
burning,” she says.
Caribbean Lime
Marinade
1 Tablespoon ground cumin
1 Tablespoon fresh cilantro
Vt Tesapoon salt
Juice of 4 limes, discard seeds
Va Cup cane vinegar or Japanese rice
vinegar
2 Tablespoons olive or canola oil
2 Tablespoons unsalted butter, melted
Combine all ingredients except butter.
Marinate up to 2 pounds of shrimp,
swordfish or chicken for 2*3 hours. Baste
with unsalted butter just before removing
food from grill and serve with lime wedge.
Allow 6 oz. or M) lb. fish or chicken per
person. Makes 4 servings.
Lemon-Garlic Marinade
2 Tablespoons Dijon mustard
3 Tablespoons extra-virgin olive oil
Juice of 3 lemons, discard seeds
2 Tablespoons black pepper, freshly
ground
Va Cup white-wine vinegar
Vi Cup garlic, minced
Vz Teaspoon capers
1 Teaspoon salt
Blend all ingredients. Select 2 pounds of
your favorite seafood such as cleaned
squid, shelled shrimp, salmon, swordfish
steaks, scallops or octopus. Marinate 1-2
hours. Extra marinade can be used for
basting. Allow 6 ounces or Vi pound of fish
per person. Makes 4 servings.
Lisa Lamme’s
Homemade Barbecue
Sauce
Vt Cup ketchup
4 Tablespoons cider vinegar
2 Teaspoons black pepper, freshly
ground
5 Tablespoons maple syrup
1 Teaspoon Dijon mustard
1 Vi Teaspoons garlic, minced
Vi Teaspoon salt
3-4 Drops liquid hickory smoke (opt.)
Blend all ingredients. Brush sauce on meat
during last 5-10 minutes of grilling. Makes
enough sauce for up to four pounds of
chicken, ribs, pork or beef.
Phoenix Brand World
Championship
Barbecue Sauce
Vz Large onion, minced
4 Cloves garlic, minced
% Cup whiskey
2 Cups ketchup t
M» Cup vinegar
V4 Cup Worcestershire sauce
yk Cup packed brown sugar
% Cup molasses
M> Teaspoon black pepper
xk Tablespoon salt
V4 Cup tomato paste
2-3 Tablespoons liquid smoke
Teaspoon hot sauce, or to taste
Combine onion, garlic and whiskey in a 3
quart saucepan. Saute until onion and
garlic are translucent, about 10 minutes.'
Remove from heat and light mixture;
flame for 20 seconds. Add all remaining
ingredients. Bring to a boil, then turn down,
mixture to a medium simmer. Simmer 20
minutes, stirring constantly. Run sauce
through a medium strainer to remove
onion and garlic bits if you prefer a
smoother sauce. Cool. Makes 4 cups.
Note: This sauce gets better with age. If
time permits, keep it in the refrigerator a
day or so to develop a deeper, richer taste.
Basalmic Vinaigrette
4 Tablespoons basalmic vinegar
3 Tablespoons extra-virgin olive oil
l Teaspoon fresh ground black pepper
Blend all ingredients. Baste on zucchini,
onions, eggplant, sliced whole tomatoes,
leeks, endive, scallions and pepper halves
while cooking. This basting sauce can be
used for up to Vk pounds of vegetables.
Nutrition Without Sacrifice
Balancing your family’s diet
takes on even more importance
given recent data linking disease
and excessive Bit in the diet. People
want to eat “good-for-you" foods,
but they don’t want to compromise
on their favorites.
So how doyou juggle value, taste,
convenience and nutrition? The first
step may be recognising there are
no good or bad foods, just smart
choices. Betty Crocker Kitchens has
same helpful tips to eiyoy eating
without sidestepping nutrition:
•For example, a healthful diet
can consist of a wide variety of foods
eaten in moderation. Quick main
meal dishes like Hamburger Helper
can be combined with side dishes
such as a salad for a nutritious,
convenient meal.
•Those who eiyoy home-baked
desserts but are monitoring their
dietary fat intake can prepare light
cake mixes, frostings and choles
terol-free recipe alternatives.
•Even “comfort” food like pop
corn doesn’t have to be sacrificed.
Some varieties, such as Pop Secret
Light, have been developed with
less oil and salt so popcorn lovers
can eat their favorite snack without
the guilt
Wise menu-planning means se
lecting a wide variety of products
and using recipes that fit today’s
lifestyles. Following is a recipe from
the Betty Crocker editors’ latest
cookbook, “Betty Crocker’s Low-Fat
Low-Cholesterol Cookbook.”
CURRIED CHICKEN
AND NECTARINES
(about 1 lb.)
;_:
2 tbsp reduced-calorie
oil-and-vinegar dressing _
1 tap curry powder
1/4 cup raisins
1/4 cup sliced green onions
(with tops)
1/4 tap salt
1 medium bell pepper, cut
into 1/4-inch stripe
2 small nectarines, cut into
1/4-inch slices
Trim fht from chicken breast
helves. Cut chicken crosswise
into 1/2-inch strips. Mix dress
ing and curry powder in me
dium bowL Add chicken; toss.
Heat 10-inch nonstick skillet
over medium-high heat. Stir in
ants< _ ___ _
4 toOminutesor until chicken is
dona. Stir in nectarines care
ftdlyj heat through. Serve with
hot cooked rice or couscous if
4 Servings (about 1 cup each)
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Summer Vegetable Suppers
Every summer Southerners
look forward to continuing the
tradition of feasting on garden
fresh vegetables harvested from
the backyard, the farmers’market
or roadside produce stands. In
fact, summer meals often center
around a variety of vegetable
dishes instead of meat.
When creating a vegetable
plate, the notion that “the whole
Is greater than the sum of the
parts” seems quite correct. The
best combinations are a melding
of different colors, textures and
tastes.
The Martha White Kitchen
took an informal poll to see
what combination of vegetable
dishes would be on the ultimate
Southern vegetable plate and the
following Items top the listi
• crispy fried okra
• sliced ripe tomatoes
• fried sweet corn
• green beans
• warm squares of savory Sausage
Cornbake.
The savory cornbake adds stick
to-your-rlbs flavor to your favor
ite summer vegetable feast.
Sautfc Corabake
1 e88
cups milk
Vt cup vegetable oil or melted
shortening
2 cups Martha White Self
Rising Corn Meal Mix
1 teaspoon sugar
W pound (8 ounces) sausage,
browned, crumbled and
drained
Preheat oven to 450* R Grease a
10-inch cast-iron skillet and place
In oven to heat. Beat egg In mixing
howl. Add milk, oil, corn meal and
sugar; stir until smooth. Add
sausage; blend well. Pour batter
into prepared pan. Bake for 20 to
25 minutes. This cornbrcad
should be baked thin «mi quite
brown. Makes 6 to 8 servings.
Muffins or Cora Sticks:
Preheat oven to 450*K Grease
muffin cups or corn stick molds
and place in oven to heat. Prepare
batter as directed above; pour In
to prepared pans. Bake for 15to 20
minutes or until golden brown.
Makes 14 muffins or 18 corn
sticks.