11 Recipes for Calorie Counters - Betty Crocker Recipe Card Library

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DIVIDER CARD

The Betty Crocker Recipe Card Library

about RECIPES FOR CALORIE COUNTERS ...Trimming down and slimming up means taking the "now" approach to eating with nutritionally balanced meals that help you and your family tip the scales at the weight that's right for you-then keep it that way. As your guide, refer daily to the Basic Four Foods (back of FAMILY FAVORITES contents card) ; then let these satisfying recipes help you along the way to bouncing good health, bright attractive looks and high morale. Diet-watching has never been so delicious before! Cordially,

Copyright

1971 by General Mills, Inc. All rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERSTips for Calorie Counters*

MEAT, POULTRY, FISH1. Juicy Beef Roasts 2. Calorie Counters' Guide 3. Lamb Chops with Vegetables 4. Skillet Veal 5. 6.Frozen Lime Pudding Chicken-Broiled and Baked Herbed Turkey Roast Double Lettuce Salad Eggs Foo Yang Fish-Baked and Poached

DESSERTS17. Calorie Counter Cookies 18. Elegant AngelsFrosted Angel Torte Mocha Angel Cake Frozen Desserts Pineapple Orange Creme Lime Sherbet Fruit Kabobs-Hot and Cold Fruit Whips Baked Prune Whip Orange Souffle Glamorous Grapefruit

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7. 8. 9. Halibut with Vegetables 10. Shrimp and Mushrooms

20. 21.

22.

Marinated Cucumbers

23. Summer Fruits Pineapple BoatsPolka-dot Melons Melon Ball Sundaes 24. More Summer Fruits Pineapple-Raspberry Parfaits Melon Boat Salads Berry Dips Melon Cascade

SALADS, VEGETABLES11. 12. 13. 14.Cabbage Concoctions Celery Victor Crisp Cold Relishes Orange-Cauliflower Salad Orange Blossom Dressing Onion Dressing 15. Vegetable Medleys Chinese-style Vegetables Carrot-Celery Combo Overnight Vegetable Salad 16. More Vegetable Medleys Savory Brussels Sprouts Spinach and Broccoli Brussels Sprouts and Carrots *Tips on back of this card.

SNACKS25. Dips for Dunking26. Hot and Cold Drinks Apricot Nectar Cranberry Cocktail Spiced Tea 27. Soups with a Special Touch

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TIPS FOR CALORIE COUNTERS +Divide the Basic Four Foods into three or more meals daily; include some milk, meat, cheese or eggs in each. These foods satisfy your appetite longer than sweets.

+ Use small plates to make your food portions seem larger. Cut foods into small pieces and eat very slowly. + Develop new activities. Interest in sports or hobbies may decrease your interest in food. + U se vegetable spray-on for cookware, coated non-stick skillet or minimal amount of fat for browning meats.+ Flavor vegetables and fish with lemon juice instead of butter; dress salads with lemon juice or low calorie salad dressings (they vary from 3 to 12 calories per teaspoon; check the labels).

+ Nibble raw vegetables instead of rich appetizers. +Serve clear broths rather than cream soups. In each bowl, place a mushroom, a carrot slice or a spinach or watercress leaf for garnish and flavor. + Look for low calorie carbonated beverages that contain less than 1 calorie per 8 ounces.

Copyright

1971 by General Mills, Inc. All rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERS

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CALORIE COUNTERS' GUIDE Include these Basic Four Food Groups for good heahh espec i allywhen counting your calories. These foods (below and over) may be eaten plain or combined with appr opriate reci pes.

Meat, Poultry, FishChoose two 3-ounce servings each day.

1 serving

=

2 slices cooked meat, 4x21/4 inches or 1 cooked hamburger, Jx1/2 inch or 1 cooked small chicken leg and thigh or 1/4 pound boneless raw meat, cooked

Choose lean meats, fish or poultry. Trim off all visible fat before and after cookin g. Bake, broil, roast or stew. Chill homemade soups and stews; skim off fat which forms on top , then reheat. Skin chicken and fish before cooking or eating.

Breads and CerealsChoose 4 servings each day. (Make sure they are whole grain, enriched, restored or fortified.)

1 serving

=

1 slice bread or 1 ounce ready-to-eat cereal or 1/2 to 3/4 cup cooked cereal, rice, macaroni, noodles or spaghetti,.

Be cautious in adding butter and jellies to breads, creams to cereals and rich sauces to rice and macaroni products. (over) 6KThe Betty Crocker Recipe Card Library

CALORIE COUNTERS' GUIDE (continued)Fruits and Vegetables FruitsChoose two 1/2 -cup servings each day. Include Vitamin C-rich foods-oranges, grapefruit, strawberries and cantaloupe. Choose fresh fruits or unsweetened canned fruits.

VegetablesChoose two 1/2 -cup servings each day-larger servings of leafy or raw vegetables.

Choose these often: Asparagus, bamboo shoots, bean sprouts, beans (green and wax), beets, broccoli,* Brussels sprouts, cab bage, carrots,* cauliflower, celery, cuc umbers, green peppers, greens (beet,* chard,* collard,* endive, kale,* lettuce, mustard,* spinach,* turnip*), mushrooms, okra, onions, pumpkin,* rad ishes, rutabaga, sauerkraut, summer squash, tomatoes (and tomato juice). Choose these less often: Corn, kidney beans, lima beans, mixed vegetables, parsnips, peas, potatoes, sweet potatoes,* winter squash,* yams.*Choose one of these every other day.

MilkAdul.tsdrink..2.cups.ead:tday; teens-, 4-cups.-Choose buttermilk, skim, evaporated skim or nonfat dry milk.Copyright

1971 by General Mil l s, Inc. All rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERS

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JUICY BEEF ROASTS

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MOCK TENDERLOINRub 3-pound eye of round roast with commercial meat tender izer as directed by manufacturer. Place meat on rack in broiler pan. Insert meat thermometer so tip is in thickest part of meat. Cook in 425 oven 45 to 55 minutes for rare (140), 60 to 65 minutes for medium (160). Ten minutes before serving, remove roast from oven; let stand for easier carving. To serve, cut roast into thin slices. 12 servings (150 calories each).

GOURMET BEEF ROAST 3-pound beef rolled rump roast (high quality) 1 tablespoon cracked pepper 2 tablespoons shortening

1/2 cup water

1 teaspoon instant beef bouillon

Rub roast with cracked pepper (do not rub into ends of roast). Melt shortening in Dutch oven; brown roast on all sides. Drain off fat. Pour water over roast; add bouillon. Cover; cook in 325 oven 1 hour or until tender. Cool. Cover and refrigerate at least 8 hours. To serve, c ut roast into very thin slices. 12 servings (200 calories each).

@Copyright

1971 by General Mills, Inc. All rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERS

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LAMB CHOPS WITH VEGETABLES

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LAMB CHOPS WITH VEGETABLES

4 shoulder lamb chops,

1 inch thick 1 can (16 ounces) Chinese vegetables, drained (reserve liquid) 1 can (8 ounces) water chest nuts, drained and thinly sliced (reserve liquid) 3 tablespoons soy sauce

2 beef bouillon cubes 1 clove garlic, minced 1 medium onion, sliced 2 tablespoons cornstarch 1/4 cup water 1 green pepper, cut into 1/a -inch strips 4 cherry tomatoes

Trim excess fat from meat. Lightly grease large skillet with excess fat; brown meat. Drain off fat. Measure reserved vege table liquid; if necessary, add water to measure 3/4 cup liquid. Stir liquid, soy sauce, bouillon cubes and garlic into skillet; heat to boiling. Red uce heat. Add onion; cover and simmer 30 min utes or until meat is tender. Remove meat. Blend cornstarch and water; stir gradually into skillet. Cook, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute. Stir in green pepper, Chinese vegetables and water chestnuts; add meat and tomatoes. Cover; simmer 10 minutes. 4 servings (240 calories each).

Copyright

1971 by General Mills, Inc. All rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERS

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SKILLET VEALnusnruun

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,

"'"'Crowns

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SKILLET VEAL6 boneless veal cutlets

1 teaspoon salt 1 can (16 ounces) tomatoes 1 package (11/2 ounces) spaghetti sauce mix with mushrooms

2 tablespoons shortening

(4 ounces each)

1/3 cup sherry

1 can (16 ounces) whole onions, drained 1 can (6 ounces) sliced mushrooms, drained (reserve 1/4 cup liquid) 1 can (16 ounces) peas and carrots, drained

Pound meat until1f4 inch thick. Melt shortening in large skillet; brown meat. Season with salt. Stir in tomatoes, spaghetti sauce mix and sherry; heat to boiling. Reduce heat; cover and simmer 10 minutes, stirring occasion ally. Add onions, mushrooms, reserved liquid and peas and carrots. Cover; simmer 10 minutes. 6 servings (305 calories each).

What's for dessert? Frozen Lime Pudding (below).

Frozen Lime PuddingPour 1 can {14 ounces) evaporated skim milk into refrigerator trays; chill in freezer until soft ice crystals form, about 30 min utes. In chilled bowl, beat milk until stiff. Stir in 1 can (6 ounces) frozen limeade concentrate, thawed, and 5 drops green food color. Pour into 2 refrigerator trays; freeze until firm. Eight 1 -cup servings (90 calories each).

Copyright

1971 by General Mills, Inc. Al l rights reserved. Printed in U.S.A.

RECIPES FOR CALORIE COUNTERS

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CHICKEN

BROILED AND BAKED

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BROILED CHICKENYoung chickens, weighing 21/2 pounds or less, can be broiled. They should be skinned and halved or quartered. Turn wing tips onto back side. Set oven control at broil and/or 550. Brush 1 tablespoon low calorie Italian salad dressing on each 1/2 pound chicken. Place chicken meat side down on rack in broiler pan; place broil