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The Telegram
  • Food for Thought: Add flavor, cut fat with herbs and spices

  • GateHouse News Service's weekly Food for Thought, with tips on spices, the dairy food group and tzatziki.

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  • For freshened-up family favorites, try making these simple, healthful changes: - Replace the heavy breading on chicken tenders with a flour mixture spiced with paprika, black pepper and oregano. Bake it in the oven to reduce fat and calories.   - For a healthier take on beef stew, use low-sodium broth and serve over whole grain pasta or brown rice instead of mashed potatoes.   - For a delicious twist on traditional chili, try using boneless, skinless chicken breasts with black beans and corn. Pump up the authentic Southwest flavor with cumin, garlic powder and red pepper.
    Hearty Beef Stew with Roasted Vegetable
    Roasting the vegetables before adding them to the stew brings out delicious caramelized flavors. Makes 6 servings Prep Time: 20 minutes Cook Time: 35 minutes
    4 cups cubed winter vegetables (cut into 1/2-inch pieces), such as carrots, butternut squash, parsnips or sweet potatoes 1 medium onion, cut into 1/2-inch pieces 2 T olive oil, divided 1 1/2 pounds boneless beef sirloin steak, cut into 1-inch cubes
    3/4 cup chicken broth 3 McCormick Bay Leaves 1/2 t McCormick Thyme Leaves 1/2 t McCormick Black Pepper, Coarse Ground 1/2 t salt 1/4 cup dry red wine or apple juice 3 cups prepared mashed potatoes   Preheat oven to 425 degrees F. Toss vegetables and onion with 1 tablespoon olive oil on large baking sheet. Roast 20 minutes or until vegetables are golden.   Meanwhile, cook and stir beef in remaining 1 tablespoon olive oil in large skillet on medium-high heat 5 minutes or until beef is browned. Add roasted vegetables, chicken broth, bay leaves, thyme, pepper, salt and wine or juice. Bring to boil. Reduce heat to low; simmer 10 minutes or until sauce is slightly thickened. Remove bay leaves from stew before serving. Serve stew over mashed potatoes.   Nutrition information, per serving: Calories: 406; Fat: 18g; Carbohydrates: 33g; Cholesterol: 59mg; Sodium: 745mg; Fiber: 6g; Protein: 28g   Oven-Fried Chicken
    Boneless chicken is seasoned and oven-fried for great taste that's quick and easy enough for any day of the week. Makes 5 servings Prep Time: 5 minutes Cook Time: 20 minutes
    1/4 cup flour 1 1/2 t Lawry's Seasoned Salt 1/2 t McCormick Oregano Leaves 1/4 t McCormick Black Pepper, Ground 1 1/4 pounds boneless skinless chicken breast halves or thighs 1/4 cup milk 1 T butter, melted   Preheat oven to 425 degrees F. Spray 15x10x1-inch baking pan with nonstick cooking spray.   Mix flour, seasoned salt, oregano and pepper in shallow dish. Moisten chicken with milk. Coat evenly with flour mixture. Place chicken in single layer on prepared pan. Drizzle with melted butter.   Bake 15 to 20 minutes or until chicken is cooked through.   Nutrition information, per serving: Calories: 190; Fat: 6g; Carbohydrates: 6g; Cholesterol: 80mg; Sodium: 457mg; Fiber: 0g; Protein: 28g   Chicken Chili with Black Beans and Corn
    Make a batch of this spice-rich chili for your next get-together. It doubles easily if you are expecting a crowd. Makes 8 (1-cup) servings Prep Time: 15 minutes Cook Time: 30 minutes
    Page 2 of 3 - 1 T vegetable oil 1 pound boneless skinless chicken breasts, cut into 1-inch cubes 1 cup chopped green bell pepper 1 cup chopped onion 1 T McCormick Paprika 1 1/2 t McCormick Oregano Leaves 1 t McCormick Cumin, Ground 1 t McCormick Garlic Powder 1/4 t McCormick Red Pepper, Crushed 1 can (15 ounces) black beans, drained and rinsed 1 can (15 ounces) great Northern beans, drained and rinsed 1 can (14 1/2 ounces) diced tomatoes, undrained 1 cup chicken broth 1 cup frozen corn   Heat oil in large skillet on medium-high heat. Add chicken, bell pepper and onion; cook and stir 6 to 8 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and red pepper; mix well.   Stir in remaining ingredients. Bring to boil. Reduce heat to low; simmer 20 minutes.   Nutrition information, per serving: Calories: 188; Fat: 4g; Carbohydrates: 20g; Cholesterol: 37mg; Sodium: 413mg; Fiber: 6g; Protein: 18g
    -- Family Features
    Tip of the Week: Know your dairy
    Regular cream cheese, cream and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.
    -- ChooseMyPlate.gov
    Easy Recipe: Baby Beets and Greens Salad with Nut-Crusted Goat Cheese Preparation Time: 20 minutes   1 jar (16 ounces) Aunt Nellie's Baby Whole Pickled Beets 2 T lemon, lime or orange juice 1 t lemon, lime or orange zest Salt and pepper 1/4 cup olive oil 1 package (about 10 ounces) mixed salad greens 1/2 cup dried apricot strips (1/4-inch wide) Nut-Crusted Goat Cheese Rounds (instructions below)   Drain beets; reserve 2 tablespoons liquid in small bowl. For dressing, whisk together beet liquid,  juice, zest, salt and pepper, as desired, then whisk in oil.   Divide greens among six salad plates. Top with beets and apricot strips. Place 1 or 2 goat cheese rounds on each salad, as desired. Pass dressing.
    Makes 6 servings.   Nut-Crusted Goat Cheese Rounds
    Cut 6 (1/4-inch thick) rounds from one 4 to 6 ounce goat cheese log. Coat rounds with finely chopped toasted nuts (almonds, pecans or pistachios). Double if desired.
    -- Family Features
    Food Quiz
    How many bottles of Heinz ketchup are sold around the world per year?
    A. 6.5 million
    B. 65 million
    C. 650,000
    D. 650 million
    Answer is at the bottom of the rail.
    Wise to the Word: Tzatziki
    Tzatziki is a Greek yogurt dip that's flavored with cucumber and garlic. Tzatziki is made by adding minced garlic and seeded cucumbers to strained yogurt. Salt, vinegar, lemon juice, olive oil and herbs such as dill, mint or parley may also be added.
    Page 3 of 3 - Tzatziki generally has a tangy flavor and a garlicky bite, and the cucumbers provide a cooling effect. It is always served cold, often as an appetizer (or meze) with grilled pita bread or raw vegetables for dipping. It is also used as a sauce to accompany lamb or chicken kebabs, gyros or pita sandwiches made with chopped fresh vegetables.
    -- Cookthink.com
    Number to Know
    4,550: Schools certified by the HealthierUS Schools Program. The USDA program was created in 2004 to recognize schools participating in the National School Lunch Program that tried to make students healthier by encouraging proper nutrition and regular exercise. It was incorporated into First Lady Michelle Obama's "Let's Move!" campaign in 2010.
    The Dish On ...
    "Fifty Shades of Chicken: A Parody in a Cookbook"
    This spoof-in-a-cookbook simmers in the afterglow of E.L. James’s "Fifty Shades of Grey" trilogy. A parody in three acts — “The Novice Bird” (easy recipes for roasters), “Falling to Pieces” (parts perfect for weeknight meals) and “Advanced Techniques” (the climax of cooking) — "Fifty Shades of Chicken" is a cookbook of 50 irresistible, repertoire-boosting chicken dishes that will leave you hungry for more.
    Readers say recipes are both entertaing and easy to prepare. If you enjoy "Fifty Shades of Chicken," look for it's other-white-meat partner: "Fifty Shades of Bacon."
    -- Amazon.com
    Food Quiz Answer
    D. 650 million. More than 650 million bottles of Heinz Ketchup are purchased around the world in more than 140 countries, with annual sales of more than $1.5 billion.
    -- Delish.com
    GateHouse News Service

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