Summer salads cut fat, not taste

May 29, 1991|By Sherrie Clinton | Sherrie Clinton,Evening Sun Staff

THESE DELICIOUS RECIPES use reduced fat cheese. Reduced-fat cheeses may have one-third less fat, lower cholesterol and fewer calories than regular cheese. Always read the label to compare brands.

Two-Cheese Fettuccine

1 medium onion, chopped

2 garlic cloves, minced

1 tablespoon olive oil

1 tablespoon flour

1 teaspoon dried basil leaves

1/2 teaspoon each dried oregano leaves and coarse ground pepper

1 3/4 cups skim milk

8 ounces fettuccine cooked, drained

1 cup (4 ounces) shredded low-moisture, part-skim mozzarella cheese

2 tablespoons grated Parmesan cheese

2 cups broccoli flowerets, cooked, drained

1 red pepper, cut into julienne strips

Saute onions and garlic in oil in medium saucepan.

Blend in flour and seasonings. Gradually add milk, cook stirring constantly, until thickened.

Toss hot pasta with sauce and remaining ingredients. Serve immediately. Serves four.

Mexicali Cheddar Bean Salad 1 16-ounce can each: black beans, kidney beans, navy or great northern beans, rinsed and drained

2 cups chopped cooked turkey or chicken

1 1/2 cups (6 ounces) cubed reduced fat Cheddar cheese

1 small red pepper, chopped

1/2 cup chunk salsa

1/2 cup onion, chopped

1/4 cup cilantro, optional

1 tablespoon lime juice

Lettuce leaves

Toss together all ingredients except lettuce until well coated. Chill. Serve on lettucej-lined plates. Serves six.

Cheese-topped Skillet Chicken 1 cup chopped onion

1 garlic clove minced

1 tablespoon oil

3/4 -pound boneless, skinless chicken breasts, cut into 1-inch pieces

1 14 1/2 -ounce can tomatoes , undrained, cut up

1 cup rice

1/2 cup cold water

1 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon each hot pepper sauce and salt

1 cup (4-ounces) reduced fat mild Cheddar cheese

2 teaspoons green onion, sliced

Saute onions and garlic in oil in 10-inch skillet. Stir in chicken, tomatoes, rice, water and seasonings.

Bring to boil. Cover; reduce heat. Simmer 20 to 25 minutes or until rice is tender and most of liquid is absorbed.

Sprinkle with cheese and green onion. Cover one to two minutes or until cheese is melted. Serves four.

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