Magazine article Sunset

Sunset's Kitchen Cabinet

Magazine article Sunset

Sunset's Kitchen Cabinet

Article excerpt

Apple Oatmeal Waffles

1 cup regular rolled oats 1 2/3 cups all-purpose flour 2 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon salt (optional) 1 cup nonfat milk 1/4 cup maple syrup 1/4 cup orange or apple juice 1 large egg 3 large egg whites 3/4 cup chopped tart apple 1/2 cup raisins

Per waffle: 152 cal.; 5.2 g protein; 1.6 g fat (0.2 g sat.); 30 g carbo.; 120 mg sodium; 18 mg chol.

Place oats in an 8- to 9-inch cale pan and bake in a 350[degrees] oven until golden, stirring occasionally, 12 to 15 minutes.

In a bowl, stir oats, flour, baking powder, cinnamon, salt. In another bowl, beat milk, syrup, juice, egg, egg whites; add apple and raisins, then stir into flour mixture until evenly moistened.

Preheat a waffle iron according to manufacturer's directions. Grease iron, then fill 3/4 full of batter. Bake until golden and crisp, 6 to 8 minutes. Keep warm on rack in a 200[degrees] oven while making remaining waffles. Makes 12 waffles, about 4 inches square.

Robust Greens Soup

1/3 cup (about 3 oz.) chopped bacon 2 cups chopped onions 1 tablespoon dried basil leaves 1 teaspoon dried rosemary 1 pound Swiss chard 3/4 pound spinach 1 quart regular-strength chicken broth 1 can (14 oz.) Italian-style tomatoes, cut up Salt and pepper Croutons and grated parmesan cheese, optional

Per serving: 155 cal.; 6.5 protein; 9.8 g fat (3.3 g sat.); 12 g carbo.; 422 mg sodium; 9.5 mg chol.

In a 5- to 6-quart pan, stir bacon often over medium-high heat until brown, 5 to 8 minutes. Add onions, basil, and rosemary to pan, crumbling the herbs. Stir often until onions are limp, about 10 minutes.

Meanwhile, trim tough stems and roots from chard and spinach. Rinse greens, drain, and chop. Add greens and broth to pan. Cover, bring to a boil over high heat, then simmer until greens are wilted, about 3 minutes. Stir in tomatoes and cook about 1 minute more.

Serve soup with salt and pepper, croutons, and cheese to add to taste. Makes 2 quarts, about 6 servings.

Four Quarters Bean and Barley Stew

1/4 cup each dried kidney beans, pinto beans, black-eyed peas, and pearl barley

5 to 6 cups regular-strength chicken broth

1 medium-size (about 7 oz.) onion, chopped

1 cup chopped celery 2 cups sliced carrots 2 teaspoons curry powder 1 teaspoon ground turmeric 1 1/2 tablespoons cider vinegar Salt and pepper

Per serving: 248 cal.; 13 g protein; 2.8 g fat (0.6 g sat.); 44 g carbo.; 121 mg sodium; 0 mg chol.

Sort kidney beans, pinto beans, black-eyed peas, and barley for debris, then rinse. Place beans, peas, and barley in a 4- to 5-quart pan with water to cover by 1 inch. Boil, uncovered, over high heat for 2 minutes. Cover and let stand for 1 hour; drain.

In pan, mix bean mixture, 5 cups broth, onion, celery, carrots, curry, and turmeric. Cover, bring to a boil over high heat, and simmer until beans are tender to bite, about 45 minutes. If too thick, add remaining broth. Add vinegar; simmer 5 minutes more. Season to taste with salt and pepper. Makes 4 servings.

Baked Sweet and Sour Cabbage and Meatballs

1 1/2 pounds ground extra-lean beef 1/2 cup uncooked white long- or short-grain rice 1 large egg 1 jar (32 oz. …

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