Dear $$firstname$$,

Quick Meal Is Tasty and Nutritious

Looking for a fast-to-fix meal that fits today’s healthy lifestyle? If you’re counting calories or trying to reduce fat, sugar or salt in your diet (and doing all this while keeping one eye on the clock), the lighter menu here should fit right in!

CRISPY CHICKEN STRIPS

Ready in 15 minutes or less

From Lake Havasu City, Arizona, Dawn H. shares an easy method for dressing up chicken. She rolls strips in a quick coating made with potato flakes and bread crumbs, then cooks them for a couple minutes in a skillet.

• 3/4 pound boneless skinless chicken breasts
• 1/2 cup mashed potato flakes
• 1/2 cup seasoned bread crumbs
• Egg substitute equivalent to 1 egg
• 2 tablespoons olive or vegetable oil

Flatten chicken to 1/2-in. thickness; cut into 1-in. strips. In a shallow bowl, combine the potato flakes and bread crumbs. Dip chicken in egg substitute, then in potato mixture. In a skillet, cook chicken in oil for 4-5 minutes or until golden. Yield: 3 servings. Nutritional Analysis: One serving equals 327 calories, 629 mg sodium, 63 mg cholesterol, 19 gm carbohydrate, 28 gm protein, 14 gm fat. Diabetic Exchanges: 3 meat, 1-1/2 starch.

DILLY POTATO SALAD

Ready in 1 hour or less

Curry, dill and Dijon mustard provide the tangy flavor in this creamy potato salad from Rosemarie K. of Old Bridge, New Jersey.

• 2 pounds red potatoes
• 1 cup nonfat yogurt
• 3 tablespoons fat-free mayonnaise
• 1/4 cup thinly sliced green onions'
• 1 teaspoon Dijon mustard
• 1 teaspoon dill weed
• 1/2 teaspoon curry powder
• 1/8 teaspoon pepper

Place the potatoes in a large saucepan and cover with water; cover and bring to a boil. Cook until tender, about 25-30 minutes; drain. In a large bowl, combine the remaining ingredients. Thinly slice potatoes; add to the yogurt mixture and toss gently until coated. Refrigerate until serving. Yield: 8 servings. Nutritional Analysis: One 2/3-cup serving equals 101 calories, 84 mg sodium, 1 mg cholesterol, 21 gm carbohydrate, 4 gm protein, trace fat. Diabetic Exchange: 1-1/2 starch.

CANTALOUPE COOLER

Ready in 15 minutes or less

Strawberries, grapes and cantaloupe combine in this delightful drink that takes just seconds to whip up in the blender. "It's a good beverage for diabetics," reports Ruth A. of Leavenworth, Washington.

• 1 cup cubed cantaloupe
• 1 cup frozen unsweetened strawberries
• 1 cup green grapes
• 1/2 cup ice cubes
• Artificial sweetener equivalent to 4 teaspoons sugar

Place all ingredients in the order listed in a blender. Cover and process until smooth. Pour into glasses; serve immediately. Yield: 4 servings. Nutritional Analysis: One 3/4-cup serving equals 164 calories, 6 mg sodium, 0 cholesterol, 16 gm carbohydrate, 1 gm protein, trace fat. Diabetic Exchange: 1 fruit.

top

Shortcuts Worth Sharing

TAKE a look at these clever suggestions from readers…you’ll be asking yourself “Why didn’t I think of that before?”

• Instead of trying to wrap a cooled pie with plastic wrap or foil, I simply slide it into a gallon-size resealable plastic freezer bag. I squeeze out the air, seal the bag and pop the pie into the freezer. —Terry B., Haines City, Florida

• Since I cook for just myself, I can’t use a whole bag of potatoes before they begin to sprout. When I see it’s time to use them up, I prepare a huge batch of mashed potatoes and freeze individual portions. They’re a quick addition to any meal with no waste. —Vi M., Sequim, Washington

• I tend to have a short memory, so when I see a recipe in Taste of Home I’d like to try later, I jot down the recipe name, issue and page number on my calendar. When I turn to that particular day, I surprise myself with the handy notation I had made. —Lisa V., Grangeville, Idaho

• Ketchup bottle squeeze tops get messy so fast. I save tops from used bottles and run them through the dishwasher so I have clean ones on hand. When the top currently on the ketchup gets messy, I replace it with a spare. —Liz S., Wheaton, Illinois

• When stacking non-stick skillets on cupboard shelves, I place a paper plate between each to prevent scratches. This prolongs the life of the skillets. —Joyce P., Wellsville, Ohio

• We frequently entertain family and friends, so I keep a record in a notebook of the date, who attended, which recipes I used and which were especially popular. With these notes, I don’t serve the same meal to the same group twice. It also comes in handy if I must pull together a meal in a pinch, since complete menus are at my fingertips. —Ruth K., Tyrone, Pennsylvania

• Since I live in an apartment, my kitchen isn’t as spacious as I’d like. For extra “counter space,” I sometimes open drawers and put cutting boards across them. —Randy B., Fargo, North Dakota

Sip and Savor These Shakes

COOL and creamy or frosty and fruity, shakes and malts are a sure way to beat the summer heat. Treat family and friends to one of these blended beverages suggested by field editors.

CHERRY CRANBERRY SHAKES

At the Yucaipa, California home of Gayle L., this frothy pink drink has been enjoyed for many years. “The combination of cranberry juice and cherry soda is tongue tingling,” Gayle says.

• 1 cup cranberry juice, chilled
• 1 cup cherry soda, chilled
• 1 tablespoon milk or half-and-half cream
• 3/4 teaspoon vanilla extract
• 1 cup vanilla ice cream, softened

Place all of the ingredients in a blender; cover and process until smooth. Pour into chilled glasses. Yield: 3-1/2 cups.

TROPICAL MILK SHAKES

“This fruity shake has a bold banana flavor,” says DeEtta R. of Ogden, Iowa. “It’s a tasty tradition to serve this beverage whenever the family is together.”

• 3/4 cup milk
• 2 medium ripe bananas
• 3 cups vanilla ice cream, softened
• 1 can (8 ounces) chunk pineapple, undrained
• 2 tablespoons flaked coconut, toasted
• 2 tablespoons chopped pecans

In a blender, combine the milk, bananas, ice cream and pineapple; cover and process until smooth. Pour into chilled glasses. Top with coconut and pecans. Yield: 5 cups.

CHOCOLATE MALTS

“I can whip up this decadent ice cream drink in just minutes,” writes Marion L. of Medford, Oregon. “It’s a favorite with kids after a day in the pool or for dessert after a barbecue.”

• 3/4 cup milk
• 1/2 cup caramel ice cream topping
• 2 cups chocolate ice cream, softened
• 3 tablespoons malted milk powder
• 2 tablespoons chopped pecans, optional
• Grated chocolate, optional

In a blender, combine the first five ingredients; cover and process until blended. Pour into chilled glasses. Sprinkle with grated chocolate if desired. Yield: 2-1/2 cups.

top

Salad Buffet Is Family Affair

WHEN her children were teenagers, it wasn’t easy getting them into the kitchen for anything other than eating, recalls Ellen A. of Kokomo, Indiana. She solved the problem with a monthly Chef’s Salad Night. “A few days beforehand, family members would add their favorite salad toppings to the grocery list,” she says. “Then I’d go to the store and buy all the items. Sometimes I could encourage our daughter to join me.

“On Chef’s Salad Night, each person had to peel, slice, cook, bake or do whatever was needed to prepare the fixings they’d requested,” Ellen continues. Some of the items featured were fresh garlic croutons, hard-cooked eggs, crisp bacon bits, julienned ham, turkey and other meats, a selection of chopped vegetables and each person’s favorite dressing. “We put all the ingredients out buffet-style, and everyone filled their own plates. With a loaf of hot bread or fresh rolls, it was a great meal that brought everyone into the kitchen to help prepare it.”

top

Cilantro Adds Southwest Flavor

CILANTRO, with its distinctive pungent flavor and aroma, adds punch to many foods. It has bright green lacy leaves and is sometimes called Mexican parsley. The seeds are collected and used as the spice coriander. “Cilantro is an easy herb to grow from seed indoors and outdoors,” reports Debbie P. of Rahns, Pennsylvania. “It tends to reseed itself each year.”

Readers and field editors who grow cilantro suggest selecting a variety intended for foliage that holds at the leaf stage for a longer period. Sow seeds every 2 to 3 weeks for a steady supply of leaves. Harvest them before seeds form and use fresh for robust flavor. “Cilantro can be stored for several days in the refrigerator by standing the stems in a jar of water and covering the leaves with a plastic bag,” says field editor Fayne L. of Taos, New Mexico.

Howard H. of Falmouth, Virginia advises using cilantro sparingly until you become accustomed to the strength of the flavor. Cilantro enthusiasts rarely tire of the taste and use it in a wide variety of ways, including in homemade salsa like the version below from Marcia K. of Lansing, Michigan.

LIME CUCUMBER SALSA

• 1 large cucumber, seeded and finely chopped
• 1 to 2 garlic cloves, minced
• 1 jalapeno pepper, finely chopped
• 3 green onions, sliced
• 2 tablespoons minced fresh cilantro
• 2 tablespoons lime juice
• 2 tablespoons olive or vegetable oil
• 1 teaspoon grated lime peel
• 1/2 teaspoon salt, optional
• 1/4 teaspoon pepper

In a bowl, combine all ingredients. Refrigerate for at least 2 hours before serving. Yield: 2-1/2 cups. Nutritional Analysis: One 3-tablespoon serving (prepared without salt) equals 25 calories, 1 mg sodium, 0 cholesterol, 1 gm carbohydrate, 2 gm protein, 2 gm fat. Diabetic Exchange: 1/2 fat. Editor’s Note: When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.

top

Pantry Pointers Make A Tasty Difference

CREATIVE COOKS know how to perk up pantry items with extra touches that make them taste “homemade”…or use convenience foods in unexpected ways to hurry along the preparation of a meal. Here are some family-tested suggestions from busy readers:

Better Breakfasts. “When making French toast, I give it a boost by using a flavored nondairy coffee creamer instead of milk in the egg mixture,” says Cathy B. of Frankfort, Michigan. “French vanilla is especially yummy.” Kathleen S. of Narvon, Pennsylvania gives homemade taste to pancakes from a mix by adding one of the following to the batter: ground cinnamon, ginger or nutmeg, orange extract or chocolate chips.

Special Side Dishes. “For a tasty topping on everyday baked beans, I sprinkle finely crushed gingersnaps over the top after the beans are heated through,” relates Renee Z. of Tacoma, Washington. Reports Laura M. of Kerrville, Texas, “My secret to a great gelatin salad is to substitute canned fruit juices for water.” For example, she uses apricot nectar and the reserved juice from mandarin oranges in a salad made with apricot gelatin, mandarin oranges and shredded carrots.

Dressed-Up Desserts. “When baking a pie using canned cherries, I stir in a couple teaspoons of unsweetened cherry soft drink mix to perk up the color and flavor,” says Lela J. of Peoria, Illinois. For from-scratch flavor, Marcia C. of Toledo, Ohio adds 1 teaspoon of vanilla extract and one whole egg to a white cake mix in place of an egg white. “Everyone always tells me my cake has the best flavor,” she says.

top