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Guidelines to low-cholesterol cooking
Have you convinced yourself that a
diet low in cholesterol and saturated
fats is boring and very restrictive?
You may be surprised to learn that
very few foods are literally banished
forever on such a diet. Changes are,
for the most part, in the form in which
you purchase certain foods and your
methods of preparation. Perhaps the
following guidelines will be helpful.
Meats, fish, poultry
• Portion sizes of all animal protein
sources should be limited to 3 ounces.
Also, try to cut down on the amount of
beef and pork you eat because these
meats are high in total fat content.
French fries
cooked in oven
without oil
Want to rival French-fried potatoes
and yet keep away from the chore of
deep-fat frying? Then slice all-pur
pose potatoes and bake them in a hot
oven with a little butter and season
ings.
Served as soon as they are ready,
the slices will be crisp, golden brown
and utterly delicious. A great accom
paniment for poultry, fish, meat,
vegetable casseroles or eggs.
Oven-Style Slice
Potatoes
pounds (scant) all-purpose
potatoes (4 medium)
l h of a V4-pound stick of butter, cut in
4 equal pats
1 small clove garlic, minced
Vz teaspoon dried crushed thyme
1 tablespoon grated onion (pulp and
juice)
1 tablespoon lemon juice
2 tablespoons grated Parmesan
cheese
Peel each potato and as you do so
drop into a bowl of cold water. Slice
each potato Vi-inch thick and as you
do so drop slices into a bowl of fresh
cold water.
Line a 15 by 10 by 1-inch jelly roll
pan with foil. Distribute butter, gar
lic, thyme and onion over the foil and
heat in a 450-degree oven just until
butter is melted; stir well. Leave
oven control on.
Drain potato slices and dry on
paper towels. Arrange slices in butter
mixture, turning to coat both sides
and overlapping as necessary. Bake
in the preheated 450-degree oven for
15 minutes.
Remove from oven. Drizzle with
lemon juice; sprinkle with Parme
san. Continue baking until golden and
edges are crisp lO to 15 minutes.
Serve at once.
Makes 4 servings.
Note: If you wish, you may leave
the potatoes unpeeled.
Recipes
for easy
desserts
Buttermilk Pie
Vz cup softened butter
2 cups sugar
3 tablespoons flour
3 eggs beaten
1 cup buttermilk
1 teaspoon vanilla extract
1 unbaked 9-inch deep dish pie shell.
Cream sugar and butter, add flour
and eggs and beat well. Stir in butter
milk and vanilla and pour into shell.
Bake at 350 degrees for 55-60 minutes.
Cool thoroughly. (The secret is in the
baking time.)
Ugly Duckling
Pudding Cake
1 package yellow cake mix
1 package lemon flavor instant
pudding and pie filling
1 can (15-ounce) fruit cocktail,
including syrup
1 cup coconut
4 eggs
V 4 cup oil
cup brown sugar
% cup chopped nuts (pecans)
Butter Glaze (recipe follows)
Instructions: Blend all ingredients
except brown sugar and nuts in large
bowl. Beat four minutes at medium
speed of electric mixer. Pour into
greased and floured 13X9 inch pan.
Sprinkle with brown sugar and nuts.
Bake at 325 degrees for 45 minutes or
until toothpick comes out clean. Cool
in pan 15 minutes. Spoon hot Butter
Glaze over warm cake.
Butter Glaze: Combine Vt cup each
butter or margarine, granulated
sugar and evaporated milk in sauce
pan and boil two minutes. Stir in 1%
cups of coconut.
Quick Chocolate
Chip Cookies
1 package deluxe white cake mix
Vi cup light brown sugar
1 cup (6-ounce package) semi-sweet
chocolate chips
Vi cup chopped pecans
Vi cup oil
1 egg .
Stir all ingredients together in
large bowl until well mixed and drop
from teaspoon onto ungreased cookie
sheet. Bake at 375 for 10-12 minutes or
until centers are golden brown. Cool
for one minute before removing from
cookie sheet.
Chicken, turkey and fish are pre
ferred sources of animal protein be
cause they contain less total fat and
less saturated fat. Shellfish is higher
in cholesterol than most meats, but
low in fat so it can be substituted for
meat. Shrimp,however, is higher in
cholesterol than other shellfish and
should only be eaten occasionally.
• Choose lean cuts of meat, avoid
ing those with a lot of visible fat and
those with a lot of marbling (fat that
runs through the meat).
• When buying ground beef, choose
the leanest available and pour off all
fat after browning it.
The Specials on this page are just samples of what you’ll find in the Price Finder for Specials!
Tab, Sprite or
Coca-Cola or Diet Coke
129 #
Btl. H
Canned - Roast Beef With Gravy or
Libby’s Corned Beef
JO9 #
——————— —— —————— \
j
£
Cranapple, Crangrape or Cranberry
Spray Juke Cocktail
|B9
Custard Style
Yoplait Yogurt
Wrapped American |
Kraft Cheese Slices
99c m
U.S.D.A. Choice Boneless
Beef Shoulder Roast
!*»•
Any Size Pkg. - Ground Fresh Daily
Freshly Ground Beef
. !»•
• Remove the skin from poultry
before cooking since most of the fat is
just under the skin.
• Use preparation methods such as
broiling or roasting that allow the fat
to drip off the meat so you can dis
card it.
• Skim the fat off of meat juices
before making stews, soups or gravy.
If possible, prepare the food far
enough in advance so you can chill
the meat juice and then discard all
the fat that hardens on top.
• Beware of high-fat processed
meats such as hot dogs, bologna and
other luncheon meats.
SAVE MONEV
SAVE TIME;
Use the New Price Finder for Specials.
Only at Big Star.
No more hunting up and down the aisles or waiting
for the weekly mod ads for special prices. Big Star
makes it easy to find the Specials that fit your shop
ping list. The Price Finder for Specials contains all
Kg Star is (hanging:
Not Responsible For Typographical Errors. Wo Rosorvo Tho Right To Limit Quantities. For Storo Information, Coll Toll Frao. 1-tOO-221-1*35.
Prica* and Offars Effactiva Sunday, Fab. 24 thru Saturday, Mar. 2, 1985.
Open 24 hrs. Mon.-Sat. Tri-County Plaza
Closed Sun. 12 a.m.-8 a.m. Cumming, Ga.
• High cholesterol meats which
should be avoided include all organ
meats, although liver can be eaten
occasionally because it is such a good
source of iron and many vitamins.
Dairy products
• Switch to skim milk or buttermilk to
reduce both the cholesterol and fat in
your diet. If you are used to whole
milk you will find it easier to make a
gradual change, substituting 2 per
cent milk first, then skim milk.
• Substitute evaporated skim milk
for cream in your coffee and in cook
ing.
• Buy low-fat yogurt which contains
Big Star
Price Finder
for Specials
Contains All the Specials
m Oie Store.
* *
Fresh - Crisp
California Broccoli
\ 88 c «
FORSYTH COUNTY NEWS—WEDNESDAY, FEBRUARY 27, 1985-
about 1 percent butterfat.
• Use ice milk, sherbert and “ices”
instead of ice cream. Avoid “shakes”
in fast food restaurants which are
often made with coconut oil, a highly
saturated fat.
• Avoid nondairy creamers, nonda
iry whipped toppings and nondairy
sour cream. Most are made with
coconut oil. (Beware: the label may
say “made with vegetable oil,” but
usually this oil is coconut or palm oil,
both of which are highly saturated.)
• Avoid cheeses made from whole
milk or cream. Cheddar cheese, for
example, is very high in saturated fat
the Specials in your Big Star store; it’s free as you
walk in.
Only Big Star proves their low regular prices with
the Regular Price Finder; shows you all tne Specials
in the store in the Price Finder for Specials.
French Style or Kitchen Sliced Green Beans (16-oz.)
r Whole Kernel or Cream Style (17-oz.) or Niblets Corn (12-oz.)
Green Giant Vegetables
.2.0
Donald Duck
Chilled Orange Juice
|29 t
Big Star
Sandwich Bread
2 —l®®s
For Baking and Frying - Pure
Wesson Vegetable Oil
■
61 to 70 Count
Medium Shrimp
3" •
Center Cut - Smoked
Pork Loin Chops
Country Fresh - Gov t. Grade A'
Tyson’s Whole Fry ers
. 49‘ •
content 75 percent of the calories
are from fat and only 25 percent are
from protein! Look for some of the
low-fat cheeses that are now avail
able in which the butterfat has been
replaced by unsaturated vegetable
oil.
Eggs
• Egg yolks should be limited to three
per week because they are very high
in cholesterol. THis quota also in
cludes those in baked goods.
• In recipes calling for eggs, many
times you. can substitute two egg
whites for one whole egg or three egg
whites for two whole eggs.
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