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♦ WEDNESDAY, JANUARY 10, 2007
2B
From sea to shining sea
Ohio: Buckeyes and Cincinnati chili
By CHARLOTTE
PERKINS
Journal Lifestyle Editor
This week’s state in the
“Sea to Shining Sea” series
is one that is famous for its
universities, its sports, its
key role as a swing state in
national politics for over a
half century, and, of course,
its Cincinnati Chili.
What’s so different about
Cincinnati Chili? Well,
just about everything. It’s
seasoned with vinegar,
Worcestershire sauce, cinna
mon and cocoa, among other
things. Then it’s served
on a bed of spaghetti, and
then it’s topped with beans,
cheese or onions, or a combi
nation of all of those.
On the culinary side, Ohio
also is a major corn-growing
state with a love for all kinds
of corn dishes, and is a great
state for hunting.
Here are some recipes
from the great, and very
diverse state of Ohio.
Cincinnati chili
2 tablespoons oil
2-1/2 pounds ground
beef
1 quart cold water
1 (6-ounce) can tomato
paste
2 large onions (diced)
1-1/2 tablespoons vin
egar
1 tsp Lea & Perrins
Worcestershire sauce
1 clove garlic (crushed)
2 tablespoons chili
powder
5 bay leaves
2 teaspoon cinnamon
1 teaspoon allspice
2 teaspoon cayenne
pepper
1-1/2 teaspoon unsweet
ened cocoa
Salt and pepper to
taste
In a heavy pot, heat oil,
add beef until brown, add
onions and water and bring
to a boil. Reduce to a sim
mer and add tomato paste
and all other ingredients
and let simmer 1-1/2 to 2
Dieter’s Corner
Lightening up without losing the good taste
For cooks brought up
in the old south tradi
tion of frying chicken,
baking up pans of biscuits,
turning out fabulous casse
roles and desserts, and gen
erally equating high calories
with “good taste,” it may
seem at times that cooking
for better health means giv
ing up everything good.
Still, if somebody in the
family has health problems
that require less fat and
fewer calories, what’s a cook
to do?
Learn some new tricks, of
course.
That can start with doing
a lot of label reading and
trying a lot of new products.
You might want to refresh
your spice cabinet, too. But
most of all, you need to be on
the lookout for recipes and
cooking techniques that cut
those calories and fat grams
without giving up the joy of
cooking and watching your
family enjoy their meals.
Here are some ideas to get
started.
Baked Dijon chicken
If you think that healthy
cooking means bland results,
then think again. Spices and
seasonings are no problem,
and you can rev up the flavor
in countless ways. Lemon
juice and mustard are too
good examples of adding fla
vor without adding calories.
So is garlic. 1 pound bone
less, skinless chicken breasts
or turkey breast tenderloins,
all visible fat removed
hours. Adjust with salt and
pepper to taste. Remove bay
leaves before serving. “Two
Way” - Spaghetti & Chili
“Three Way” - Chili,
Spaghetti, and Cheddar
Cheese. “Four Way”
Chili, Spaghetti, Cheddar
Cheese, and Onions
“Five Way” - Chili, Spaghetti,
Cheddar Cheese, Onions and
Kidney Beans
Source: Homecooking:
About.com
Official buckeye
cookies
1 1/2 sticks butter, soft
ened
1 box powdered sugar
1 tbsp. vanilla
12 oz. peanut butter
12 oz. chocolate chips
Thoroughly mix butter,
sugar, vanilla and peanut
butter. Roll into small balls.
Melt chocolate in double boil
er. Keep on low heat while
dipping balls-use toothpicks
for dipping. Leave a small
space open at top to give
appearance of a buckeye.
Put on waxed paper to dry.
Ohio corn
casserole
Easy to make, this recipe
makes good use of one of
Ohio’s top crops: corn.
1/2 cup butter, melted
2 eggs, beaten
1 (8.5 ounce) package
dry corn bread mix
1 (15 ounce) can whole
kernel corn, drained
1 (14.75 ounce) can
creamed corn
1 cup sour cream
Preheat oven to 350
degrees. Grease a 9x9 inch
baking dish.
In a medium bowl, com
bine butter, eggs, corn bread
mix, whole and creamed
corn and sour cream. Spoon
mixture into prepared dish.
Bake for 45 minutes in the
preheated oven, or until the
top is golden brown.
Venison pot roast
This traditional way to cook
1 tablespoon Dijon or
coarse-grained mustard
2 teaspoons lemon or
lime juice
1/2 teaspoon bottled
minced garlic
1/8 teaspoon black pep
per
Preheat oven to 375
degrees.
Rinse chicken or tur
key and pat dry.
In a small bowl, stir
together remaining ingre
dients. Arrange chicken or
turkey in a single layer in
a glass baking dish. Spread
mustard mixture over the
top of each piece.
Bake, uncovered, 15 to 20
minutes, or until chicken or
turkey is tender and no lon
ger pink.
Calories: 137 ; Protein:
25 g; Carbohydrates: 1 g;
Total Fat: 3 g; Saturated
Fat: 1 g; Polyunsaturated
Fat: 1 g ;Monounsaturated
Fat: 1 g;Cholesterol: 62 mg;
Sodium: 104 mg/
Source: The American
Heart Association Quick And
Easy Cookbook, Copyright )
1995 by the American Heart
Association. Published by
Times Books, a division of
Random House, Inc.
Cheesy oven-fried
chicken
If texture is what you
miss most, start looking for
ways to add it that don’t
involve frying. Here you get
a crunchy, flavorful taste
with your chicken by using
fmF/. iff ' ■
Journal/Charlotte Perkins
Cincinnati Chili is served four different ways, but always includes a beef chili with the surprise ingredients of choco
late and cinnamon, and is served on top of spaghetti.
venison until tender comes
from Ohio’s Department of
Natural Resources.
3-pund venison roast
oil
1 1/2 cups beef broth
1/2 cup dry white or red
wine
crushed low fat crackers and
baking instead of frying.
Vegetable oil spray
2 cups bite-size, low-fat
cheddar
cheese-
flavored
crackers
1/2 to
3/4 tea
spoon
dried
basil
1/8 tea
spoon
black
pepper
1
K *
/•n
k, ****
A
Charlotte
Perkins
Lifestyle Editor
pound boneless, skinless
chicken breasts or tur
key breast tenderloins,
all visible fat removed
2 tablespoons skim
milk
Preheat oven to 400: F.
Spray a shallow baking pan
with vegetable oil.
Place crackers, basil and
pepper in a large plastic
bag with a tight-fitting seal
(leave end open so air can
escape) and use a rolling
pin to crush the crackers.
Or place crackers, basil and
pepper in the work bowl of
a food processor fitted with
a metal blade and process
until finely crushed; trans
fer to large plastic bag. Set
aside.
Rinse chicken or turkey
and pat dry. Cut into 16
strips, about lx3-inches
each. Dip chicken or turkey
in milk. Add chicken or tur
key strips, a few pieces at a
FOOD
5 carrots, cut in 2-inch
pieces
3 celery stalks, cut in
3-inch pieces
3 potatoes, quartered
then halved
salt and pepper to
taste
time, to bag with cracker
mixture. Seal bag and shake
until chicken or turkey is
coated. Place coated chicken
or turkey in a single layer on
prepared baking pan.
Bake, uncovered, 5 to 7
minutes, or until chicken or
turkey is tender and no lon
ger pink.
Cheesy Chicken Nuggets:
Prepare recipe as above
except cut chicken or turkey
into bite-size pieces. Bake,
uncovered, in a preheated
400:F oven about 5 minutes,
or until tender and no lon
ger pink.
Calories: 212; Protein: 27
g; Carbohydrates: 14 g; Total
Fat: 5 g; Saturated Fat: 1 g
Polyunsaturated Fat: 1 g;
Monounsaturated Fat: 2 g;
Cholesterol: 62 mg; Sodium:
292 mg
Source: The American
Heart Association Quick
And Easy Cookbook.
Low fat broccoli
casserole
Steamed veggies just plain,
or with a little lemon and
some seasoning, are always
good, but those who long
for one of those church-din
ner-covered-dish concoc
tions, there ways to cut the
calories.
From low-fat recipes.com,
this recipe for a southern
classic uses healthier ingre
dients, and may give you
some ideas about ways to
cut calories in other favorite
recipes.. There are a wealth
Cincinnati
Heat oven to 350 degrees.
Mix 1/3 cup flour, 1/2 tea
spoon salt, 1/4 teaspoon
pepper, 1/4 teaspoon gar
lic powder and 1 teaspoon
parsley. Coat meat with the
flour mixture and place in a
Dutch oven. Brown it on all
of low-fat and reduced-fat
products that are worth a
try.
Even making one or two
changes to lower-fat ingredi
ents in your cooking will get
you off to a good start.
30 ounces pkg. frozen,
chopped broccoli
1/2 cup fat-free egg sub
stitute
1 -10 1/2 oz can reduced
fat cream-of-mushroom
soup
1 cup fat-free mayon
naise
1/2 cup low-fat cheddar
cheese, shredded
2 tablespoons onions,
minced
Dash of black pepper
6 reduced fat Ritz
crackers, crushed
Preheat oven
to 350 degrees.
Spray a 2-quart casserole dish
with nonstick spray. Setaside.
Cook broccoli accord
ing to package directions.
Combine broccoli, egg sub
stitute, soup and mayon
naise in a large bowl. Stir.
Add cheese, onions and pepper
to the broccoli mixture. Stir.
Pour the broccoli-cheese
mixture into the pre
pared casserole dish.
Crush and sprinkle crack
ers over the top of mixture.
Bake at 350 degrees for
about 30 minutes or until
sauce is hot and bubbly.
Calories 153, Fat 4g,
Cholesterol 7mg
Banana pecan loaf
Note that unsweetened
HOUSTON DAILY JOURNAL
sides in a little oil. Add the
broth, wine and any remain
ing flour mixture and stir.
Cover and bake the roast
for about 1 1/2 hours. Add
the vegetables and bake for
another hour. A delicious
old-fashioned meal.
applesauce can take the
place of fat in many baked
items.
This is also a good trick
with muffins, and can be
used with many muffin
mixes instead of the usual
oil.
1 3/4 cups all purpose
flour
1/2 cup sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 cup very ripe mashed
banana *
1/3 cup unsweetened
applesauce
2 large egg whites
1 large egg
1/4 cup chopped
pecans
Preheat oven to 350. Spray
a 9”x5” loaf pan with non
stick cooking spray.
In a large bowl, combine
flour, sugar, baking powder,
baking soda & salt.
In a medium bowl, mix
mashed banana, applesauce,
egg whites and egg with a
fork.
Stir banana mixture
into flour mixture just to
moisten. Spoon batter into
pan, sprinkle with chopped
pecans.
Bake 40 to 45 minutes.
Cool loaf in pan on wire rack
for 10 minutes.
Remove loaf from pan,
cool completely.
Each slice: 2 gr. total fat
(0 gr. saturated), About 110
calories, 3 gr. protein, 22 gr.
carbohydrate, 13 mg. choles
terol, 140 mg. sodium