European Stars And Stripes (Newspaper) - February 17, 1989, Darmstadt, Hesse                                Co for a healthful Kitchen by Marian Burros new York times his year s new year s Resolution was not to make any resolutions i did t think i would keep. Losing weight is however at the top of the list of the ones that must be kept. And As a subsection of that Resolution i have resolved to simplify everything that has to do with family cooking so that i will not be tempted to Stop at the carry out shop instead of the grocery store. A trip to the Deli always results in a dinner that has far More fat and calories than i ought to eat just by the nature of what is available. After a while it s Boring to buy roast Chicken and take off the skin. And you can t always count on the Deli to have a salad or Grain dish that has not been submerged in Oil and vinegar Cream or Mayonnaise. What s worse when you go to the cashier there is always a tray of cookies. For me it is better to shop at a supermarket or neighbourhood produce Market where there Are few prepared foods to provide temptation. Bringing Home prepared food is easier because you Don t have to take the time to Cook and the lines Are not As Long at the Deli checkout As they Are at the supermarket. But if you have Laid in a Good Stock of Staples we re not talking about butter and flour and sugar and Salt though they Are necessary it s possible to get in and out of the supermarket in a few minutes. Staples for this column include the traditional variety and products that you must go out of your Way to buy whether dried mushrooms or red lentils. I can t be without Oriental sesame Oil the Type that is made with toasted sesame seeds which is kept in the refrigerator to prevent it from becoming rancid. A Teaspoon or two will lend a bit of flavor to pasta. Parmigiano reggiano is always in my refrigerator or Freezer. If the hunk appears to have been in the refrigerator too Long it is grated and packaged for the Freezer. That makes it even easier to use. All you have to do is spoon out what you need without defrosting. I Don to however recommend buying grated cheese in the store. You have no Way of knowing How old such cheese May be and it is far More pleasant to consume naked pasta than pasta that has been dressed with stale cheese. With gratings of fresh Parmigiano reggiano almost anything Chicken hamburgers fish vegetables grains is instantly suffused with the Rich Sharp taste of the cheese. With a can of Chicken Broth free of Mon sodium glutamate in the pantry a pot of Rice made with the Broth is no longer just a base for vegetables. Add a few Tablespoons of chopped olives and the Rice stands on its own. That s Why there Are always italian French or greek olives in the refrigerator. They Are usually packed in brine and last forever. With vermouth in the cupboard though storage in the refrigerator will prolong its life you Are spared two equally difficult choices you Don t have to open an within dieting Range by Toni Tipton los Angeles times in an attempt to uncover new clues in the correlation Between diet blood pressure and blood cholesterol the . Department of agriculture agricultural research service has conducted a Experiment with Low fat varieties of typically High fat popular food items and had positive results. The six week Experiment part of a 15-week study of Low fat menus was the 10th in a series researchers at the . Department of agriculture s Western human nutrition research Center in san Francisco have conducted. It involved 12 volunteers age 35 to 65 who ate Low fat diets including foods like red meat Dairy products and eggs. But at the end of the exercise the average blood pressure had dropped 10 percent and the cholesterol level was Down 20 percent according to Rita m. Dougherty a research chemist with . Department of agriculture s agricultural research service. The volunteers ate red meat approximately four Days a week cheese several Days a week eggs about four times a week and had daily Servings of milk and Margarine. The diets contained either 25 percent or 30 percent fat. The key is that the participants were offered substitutes for popular foods that Are usually High in fat. On the Low fat regimen we served the same amount of red meat and Dairy products As on the higher fat diet said Dougherty but it was lean meat with most of the fat trimmed  other alternatives offered were skim milk Low fat cheeses and Margarine the Type of changes being recommended by various other health agencies that can easily be made at Home. The decreases Are similar to those seen in other study volunteers who have switched from High to Low fat meals Dougherty said. She added that the findings offer new evidence that people can enjoy these foods and at the same time reduce the fat in their diets As Well As lower blood pressure and  like the foods enjoyed by the study participants the following recipes contain 3-ounce Servings of meat Low fat cheese and eggs but they Are within the recommended 30 percent fat dieting Range. Smoked Salmon roulade 1/4 cup Margarine 11/4 cups flour 2 cups non fat milk hot 1/z Teaspoon Dill Weed 5 eggs separated Salt 8 ounces Neuchatel cheese softened 1 cup part skim Ricotta cheese 6 ounces smoked Salmon chopped 2 Green onions chopped melt Margarine in Saucepan and whisk in % cup flour. Stir in milk until smooth. Remove from heat and whisk in egg Yolks 1 at time. Stir in remaining 1/2 cup flour Dill and season to taste with Salt. Beat egg Whites until stiff and gently fold into mixture. Pour into 17v2 by 121/2-Inch baking Sheet lined with Wax paper sprayed with non expensive bottle of wine just to poach a piece of fish or some Chicken breasts and you Don t have to use water alone. Vermouth adds some Lovely flavourings to the Chicken or fish. Canned tomatoes in several guises always provide the basis of a very speedy meal pasta and Tomato sauce. I keep canned Plum tomatoes Tomato Puree and Tomato paste. And recently i have added Sun dried tomatoes. Like olives and Capers which Are always in my cupboard they provide a burst of flavor with no Effort. Add Plum tomatoes and the Puree along with some dried herbs and spices that ought to be on hand and you have the basis of a Quick Tomato sauce. Saute a Little garlic from your stash of minced garlic and Oil that s on the refrigerator door coarsely chop an onion and add it. When the onion is soft throw in the plur tomatoes or the Puree with or without the paste and with or without the bits of Sun dried Tomato. Cook up a pot of dried pasta also from the pantry and you have dinner if Stop at the supermarket you can buy fresh pasta even packaged Tortellini or Ravioli. Or keep a couple of packaged in your Freezer. To make pasta and sauce even More filling buy a Carton of Low fat cottage cheese along with the fresh pasta. In a food processor or blender Combine equal parts of cottage cheese with a Plain Low or no fat Yogurt that should always be in the refrigerator and spoon it Over the sauce just before serving. Don t Cook it or it will separate Yogurt is one of those Semi Staple items. It does t last indefinitely but like certain cheeses it will keep for several weeks in the refrigerator. Should your tastes run to the asian besides sesame Oil your list of Staples might include these reduced sodium soy sauce cellophane noodles hot Chili paste with garlic dried mushrooms canned water chestnuts and Hoisin sauce. And never be without canned or Frozen Corn giblets Frozen Green peas and Lima Beans. On nights when i am cooking Only for myself one of my favorite pick up meals is couscous that has been cooked with Frozen Green peas and Frozen or canned Corn giblets seasoned with cumin and mixed with Yogurt. It s ready in seven minutes less time than it takes to go to the Deli even one around the Corner. I m sorry to disillusion those who have always believed that All food professionals sit Down to a full course dinner stick vegetable coating Spray. Bake at 350 degrees 25 minutes or until done. Meanwhile Combine Neuchatel cheese Ricotta cheese Salmon and onions and set aside. While still warm place another Sheet Wax paper sprayed with non stick vegetable coating Spray on top and turn out of pan. Peel off paper liner from baking Sheet and quickly spread filling Over top of sponge. Roll up carefully starting with Long Side. Chill then slice to serve. Makes 10 Servings. Quick beef Steak and pasta 1 Teaspoon Olive Oil 6 ounces cubed steaks Salt Pepper 1 Tablespoon Lemon juice % cup prepared Spaghetti sauce 1/2 cup sliced mushrooms 1 Tablespoon chopped fresh Basil leaves 1 cup cooked Linguine 1 Tablespoon grated Parmesan cheese heat Oil in Skillet Over medium High heat. Pan Broil steaks 3 to 4 minutes turning once. Season steaks with Salt and Pepper to taste. Add Lemon juice. Remove steaks and keep warm. Cook Spaghetti sauce mushrooms and Basil in Small Saucepan uncovered 3 minutes or until hot. Spoon half of sauce Over Linguine. Place steaks on top of sauce and spoon remaining sauce Over steaks. Sprinkle steaks evenly with cheese. Makes 2 Servings. Chicken Espanol Viz cup flour1 /2 Teaspoon garlic powder a Teaspoon Black Pepper 21/2 pounds skinned Chicken pieces j accompanied by a Glass of wine. At least it in t pork and Beans eaten directly from the can while standing at the Kitchen counter. I always sit Down. At the counter. Here is a list of Staples to make diet conscious cooking easier condiments Anchovy paste Beans salted or fermented Black chinese Capers cheese Parmigiano reggiano Chili paste hot with garlic chinese Chili sauce fish sauce called Nan Pla in thai cooking Hoisin sauce Honey hot Pepper sauce Ketchup molasses in sulfred dark mushrooms dried wild Mustard Dijon style and Grainy nuts oils Olive Peanut Corn or safflower Oriental sesame hot Chili Walnut or canola olives Black or Green packed in brine or Oil French greek or italian Oyster sauce raisins sesame paste Oriental style or creamy Peanut butter shallots Sherry dry 1 medium Green Pepper chopped 1/z cup chopped Green onions 1/2 cup red wine 3 Tablespoons Low sodium soy sauce 1 9-ounce package Frozen Artichoke hearts thawed and drained hot cooked Rice 1 Small Tomato chopped Combine flour garlic and Pepper and coat Chicken with mixture. Brown Chicken on All sides in hot Oil in Large Skillet. Remove from pan and Drain on paper towels. Wipe Skillet clean. Combine Green Pepper Green onions wine and soy sauce in Skillet. Return Chicken to pan cover and bring to boil. Reduce heat and simmer 25 minutes. Turn Chicken pieces Over and simmer covered 10 minutes longer. Add Artichoke hearts and simmer covered 10 minutes or until Chicken is tender. Arrange Chicken and artichokes Over hot cooked Rice on Large Platter. Sprinkle Tomato evenly Over All and serve with pan juices. Makes 4 Servings. Fish spirals with Lemon mushroom sauce 1 10vz-ounce can Chunky creamy mushroom soup 1 Teaspoon grated Lemon zest Viz cup carrots Cut into 1-Inch Julienne strips Viz cup chinese peas Cut into 1-Inch Julienne strips 4 flounder fillets about 1 Pound a Teaspoon Lemon Pepper in 2-cup Glass measure Combine soup and Lemon zest. Set aside. In 10 by 6-Inch microwave Safe dish Combine carrots and peas. Cover and microwave on High 2 to 3 minutes or until tender Crisp. Meanwhile Cut fillets Lengthwise in half and Sprinkle with Lemon Pepper. Divide carrots and peas evenly soy sauce reduced sodium or Light tomatoes Sun dried paste Puree and whole no Salt added wine red White vermouth dry vinegars Balsamic cider red and White wine Rice Worcestershire sauce pastas and grains bulgur couscous lentils red Rice White Basmati arborio Small shells thin egg noodles thin pastas like Linguine Spaghetti i or Angel hair basics beef Stock Bouillon or Broth preferably unsalted bread crumbs butter unsalted Chicken Stock Bouillon or Broth preferably unsalted eggs flour unbleached garlic minced in Oil the variety that must be refrigerated free of additives Lemons milk Low fat or skim Orange juice sugar White granulated Brown Yogurt Plain Low fat or no fat among fillets and Roll up. Secure with Wood picks. Place fish Rolls Cut Side Down in 10 by 6-Inch microwave Safe dish and cover. Microwave on High 5 minutes until fish flakes easily when tested with Fork rotating dish twice during cooking. Discard any liquid in dish. Let stand covered 2 minutes. Microwave soup mixture on High 2 minutes or until hot. Place about 1a cup hot sauce on each of 4 serving plates. Top with fish. Makes 4 Servings. Eggplant Parmesan a cup Olive Oil 1v2 pounds eggplant Cut in a Inch slices a cup italian style bread crumbs 1/2 cup chopped onion 11/2 Teaspoons finely chopped garlic 1 16-ounce can whole tomatoes in Puree crushed 1/2 cup water 1 Teaspoon oregano leaves crumbled 1 Teaspoon Basil leaves crumbled 1 Teaspoon sugar 1/2 Teaspoon Salt a cup shredded part skim Mozzarella cheese Parmesan cheese Reserve 1 Tablespoon Oil then Brush both sides of eggplant lightly with remainder. Coat eggplant slices with bread crumbs and place in single layer in shallow non stick baking pan. Bake at 425 degrees uncovered until Fork tender about 10 to 15 minutes. Meanwhile heat reserved Oil in Skillet and saute onion and garlic until onion is transparent about 5 minutes. Add tomatoes water oregano Basil sugar and Salt. Simmer covered 10 minutes stirring occasionally. Spoon sauce Over eggplant and Sprinkle with Mozzarella. Place under heated broiler until cheese melts. Serve sprinkled with grated Parmesan. Makes 4 Servings. Page 14 the stars and stripes Friday february 17,1989 the stars and stripes Page 15