One of my best friends commented that I "don’t have any trouble coming up with new recipes." Not true! Adapting old recipes to healthier cooking methods sometimes works and sometimes does not. I remind my husband that everything I cook these days is an experiment and watch anxiously as he takes his first bite of a new dish. I have more than my share of failures. However, it is a shame to let a good idea go to waste so-- try, try again. Below are some memorable messes and their fixes:
Chicken Cordon Bleu is one of our favorites but the classic version is stuffed with ham (too salty for our diet) and cheese and then fried. It is usually topped with a cream sauce. My mission was to make oven-fried stuffed chicken breasts without the ham. In my first attempt I used just Swiss cheese. I do not know if the chicken breasts were not sealed well enough or if it was the lack of the ham around the cheese that caused it to melt and run out. I scraped it from the bottom of the baking dish and put it on top of the breasts. It was not a great presentation.
Many recipes for stuffed chicken breasts say something like, "This elegant dish will impress your guests, but is really very easy!" I will not tell you that. At least for me, pounding chicken breasts thin enough to wrap around and hold a filling is NOT easy–but possible. I used a combination of methods before I succeeded. It was worth the effort, and my husband was indeed impressed. The recipe below is filled with cream cheese and mushrooms:
Stuffed Oven-fried Chicken Breasts
4 large chicken breasts
2 ounces fat-free cream cheese, softened
1 tablespoon finely chopped onion
2 tablespoons chopped, cooked mushrooms*
2 teaspoons chopped fresh basil
1 teaspoon fresh thyme leaves
1/4 teaspoon Mrs. Dash® table blend
Pinch of salt, optional
Several generous grinds of black pepper
wooden toothpicks
1/2 cup of mayonnaise, approximately
1 cup whole-wheat bread crumbs
Cooking spray
Plastic Wrap and Waxed Paper
Put a layer of waxed paper on a chopping block. Add a layer of plastic wrap. Put a chicken breast on the wrap. Top with more plastic wrap and waxed paper. Begin pounding the breast with the flat side of a metal meat mallet. When it stops getting thinner, switch to a heavy can of vegetables. Continue pounding with the side of the can and then roll it with the side of the can bearing down with your weight. You want the chicken breasts as thin and wide as you can get them, less than 1/4 of an inch thick.
Put the cream cheese, onion, mushrooms, basil, thyme, Mrs. Dash®, salt, if using, and pepper to a mixing bowl. Beat at medium speed until all the ingredients are thoroughly combined. Spread 1/4 of the filling on the center of each breast. Roll the breasts around the filling and secure the edges with toothpicks. Chill for an hour or so. (The breasts will be firmer and easier to work with.)
Preheat the oven to 350 degrees. Put the mayonnaise in a small bowl. Using a pastry brush, coat each breast with mayonnaise and roll it in the bread crumbs, making sure that each breast is completely sealed and coated. Spray an oblong glass baking dish with cooking spray. Add the breasts, making sure they are not touching. Bake 30-40 minutes or until the breasts are done through and browned.
*I was delighted to find no-salt-added canned mushrooms the other day. Or you can slice and cook your own.
Lime and Ginger Yellowfin Tuna
I found some frozen yellowfin tuna steaks on sale and set out to find a recipe. I found one that sounded wonderful. Finely chopped seasonings, including fresh ginger and jalapeno peppers, were simmered in wine and lime juice and then put on the tuna. When I began to simmer the seasonings, an indescribably delicious aroma filled the kitchen. I looked forward to dinnertime and the end result. The instructions called for patting the seasoning onto the tuna steaks, drizzling them with olive oil and searing them in a very hot, heavy skillet. I do not know what I did wrong; perhaps it was the reduction in salt and omission of the sugar! The seasoning mix came off the tuna and began burning in the bottom of the hot skillet. The smoking jalapenos caused my husband and me to cough and choke and run from the kitchen gasping for air!
Here is what I did the next time:
3 tablespoons finely chopped jalapeno peppers
2 tablespoons finely chopped ginger
1 tablespoons finely chopped garlic
3 tablespoons lime zest
3 tablespoons lime juice
Pinch of course salt, optional
Several grinds of black pepper
1 tablespoon measures-like-sugar sweetener
1 cup dry white wine
4 tuna steaks, thawed if frozen
2 tablespoons olive oil
In a small sauce pan combine the jalapeno, ginger, garlic, lime zest and juice, salt, if using, pepper, and white wine. Simmer the mixture for 5 minutes on medium heat. Most of the liquid will be absorbed. Remove from the heat and cool.
Pack the seasoning mixture onto the tuna steaks. Rub an oblong glass baking dish with some of olive oil and add the tuna steaks. Drizzle the remaining olive oil over them. Let them absorb some of the flavors for 20 minutes at room temperature before baking.
Preheat the oven to 400 degrees. Bake the tuna steaks about 10-15 minutes or to desired doneness.
Whole Wheat Chocolate Brownies
I try to keep my use of white flour to a minimum so I made a classic chocolate sheet cake using almost half whole wheat flour. It turned out with a dense uncakelike texture–more like brownies. Idea! Add chopped nuts, cut it into squares and have brownies. These have a bit more sugar than I normally use because of the brown sugar and optional drizzle with semi-sweet chocolate but they are a real treat.
1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
1/3 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup plus 1 tablespoon powdered cocoa
3/4 teaspoon baking powder
(Or 1 1/2 teaspoons sodium-and-potassium-free baking powder)
3/4 teaspoon baking soda
(Or 1 1/2 teaspoons sodium-and-potassium-free baking soda)
1/3 cup egg substitute
1/2 cup skim milk
1/4 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 cup boiling water
1/2 cup chopped nuts
1 square semi-sweet chocolate, optional
Heat the oven to 350. Spray and flour an 8-inch square baking pan.
Whisk together the dry ingredients in a large bowl. Add the egg substitute, milk, oil and vanilla. Beat at medium speed for 2 minutes. Stir in the boiling water. Then fold in the chopped nuts. Pour into the prepared pan and bake 30-35 minutes or until a toothpick inserted in the center comes out clean.
Cool in the pan. If desired, when completely cool, melt the semi-sweet chocolate either in the microwave or in a double boiler. Drizzle the melted chocolate over the brownies. Let the chocolate harden then cut into squares.
Tuesday, September 29, 2009
Friday, September 25, 2009
Build a Better Pizza
This post is for people who like to eat, want to stay healthy and do not mind spending a bit of time in the kitchen. One Saturday I had a yen for pizza so I set out to make a pizza that is high in fiber and low in fat and salt. It is not at all hard to do, but it takes some time. Since I am a morning person, I made the components early in the day and put it together for supper.
The recipes below make a crust for 1 medium pizza but enough sauce and mock Italian sausage for two. That is because tomato puree comes in 10.75-ounce cans and ground turkey comes in 1 pound packages. Save the leftover sauce and turkey for another day. (Freeze them if you are going to save them longer than 3 days.) You could also double the crust recipe and make two pizzas. Either invite guests or freeze one. I just planned another pizza supper for 2 days later.
The hardest part of making a healthy pizza is controlling the salt; the culprit is the cheese so be sure and count the sodium in the cheese. Turkey has some sodium, too. I added no salt to the crust or sauce to offset the salt in the cheese.
We cut the pizza into 6 wedges; I divided by 6 to figure out the sodium per serving. I calculated it this way:
1/2 cup part-skim mozzarella cheese: 400 mg. of sodium
1/2 pound ground turkey: 160 mg. of sodium
1 tablespoon Parmesan cheese: 128. mg of sodium
Total: 688 mg. or 115 mg. per slice
If you are not on such a low-sodium diet, you may want to add a pinch of salt to the crust (add when you add the vegetable oil) and/or the sauce. If you add extra cheese, you will up the sodium and cholesterol.
Whole Wheat Pizza Crust
1/2 cup warm water
1 package dry yeast
1 tablespoon brown sugar
1 tablespoon vegetable oil
3/4 cup bread flour
3/4 cup whole-wheat flour
Put the warm water into a large bowl–I use the one that came with my mixer so I can use my dough hook. Add the yeast and stir to dissolve. Add the brown sugar and stir. Cover with a clean towel and let the yeast prove for 10 minutes. It should be bubbly if the yeast is active.
Add the vegetable oil and 1/2 cup of each of the flours. Beat at medium speed. Add the remaining flour and switch to the dough hook. Knead with the dough hook until a soft, smooth ball of dough is formed. (If you do not have a dough hook knead by hand 5-10 minutes.) You may need to add a little more flour. If so, keep the proportions of whole wheat to bread flour 50-50.
Spray a round pizza pan with cooking spray and put the ball of dough on it. Cover and let rise for an hour or so.
Preheat the oven to 350. Remove the dough to a lightly floured surface and roll it out into a circle a bit larger than your pizza pan. Pinch the excess dough up around the edges to make a ridge that will hold your toppings. Bake 12 minutes or until the crust is barely done. Add the toppings now or later.
Makes enough for 1 medium pizza.
(At this point, I just cooled the crust and covered it for later use.)
Pizza Sauce
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
(Or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(Or 1 teaspoon dried)
1 tablespoon chopped fresh parsley
(Or 1 teaspoon dried)
1 10.75-ounce can no-sodium-added tomato puree
1/2 can water
Add the olive oil to a sauce pan and saute the onions and garlic until they are translucent. Add the herbs and saute a minute longer to develop the flavor. Add the tomato puree and water and simmer 20 minutes on very low heat.
Makes enough sauce for 2 medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Mock Italian Sausage
Cooking spray
1 pound ground turkey
1/2 teaspoon anise seed
1 tablespoon fresh parsley, chopped
(Or 1 teaspoon dried parsley)
1 tablespoon fresh sage, chopped
(Or 1 teaspoon dried sage)
1/2 teaspoon dehydrated minced onion
1/2 teaspoon dehydrated minced garlic
Spray a heavy skillet with cooking spray. Over medium high heat, begin browning the turkey. When it is about halfway done, add the remaining ingredients and cook until the turkey is done through. Makes enough for two medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Sausage and Veggie Pizza
1 pizza crust
1/2 recipe pizza sauce (above)
1/2 cup grated mozzarella cheese
1 4-ounce can no- salt-added mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 recipe mock Italian sausage (above)
1 tablespoon Parmesan cheese
Preheat the oven to 350 degrees.
Spread the pizza sauce on the crust. Sprinkle the mozzarella over the sauce. Add the other toppings, ending with the Parmesan cheese. Bake about twenty minutes or until the cheeses are melted.
Other Healthy Pizza Toppings
Vegetable toppings are the lowest in calories:
Chopped broccoli
Thinly sliced zucchini
Thinly sliced yellow squash
Thinly sliced tomatoes
Meats should be low-fat such as:
Cooked chicken strips
Extra low-fat ground beef, browned and drained
The recipes below make a crust for 1 medium pizza but enough sauce and mock Italian sausage for two. That is because tomato puree comes in 10.75-ounce cans and ground turkey comes in 1 pound packages. Save the leftover sauce and turkey for another day. (Freeze them if you are going to save them longer than 3 days.) You could also double the crust recipe and make two pizzas. Either invite guests or freeze one. I just planned another pizza supper for 2 days later.
The hardest part of making a healthy pizza is controlling the salt; the culprit is the cheese so be sure and count the sodium in the cheese. Turkey has some sodium, too. I added no salt to the crust or sauce to offset the salt in the cheese.
We cut the pizza into 6 wedges; I divided by 6 to figure out the sodium per serving. I calculated it this way:
1/2 cup part-skim mozzarella cheese: 400 mg. of sodium
1/2 pound ground turkey: 160 mg. of sodium
1 tablespoon Parmesan cheese: 128. mg of sodium
Total: 688 mg. or 115 mg. per slice
If you are not on such a low-sodium diet, you may want to add a pinch of salt to the crust (add when you add the vegetable oil) and/or the sauce. If you add extra cheese, you will up the sodium and cholesterol.
Whole Wheat Pizza Crust
1/2 cup warm water
1 package dry yeast
1 tablespoon brown sugar
1 tablespoon vegetable oil
3/4 cup bread flour
3/4 cup whole-wheat flour
Put the warm water into a large bowl–I use the one that came with my mixer so I can use my dough hook. Add the yeast and stir to dissolve. Add the brown sugar and stir. Cover with a clean towel and let the yeast prove for 10 minutes. It should be bubbly if the yeast is active.
Add the vegetable oil and 1/2 cup of each of the flours. Beat at medium speed. Add the remaining flour and switch to the dough hook. Knead with the dough hook until a soft, smooth ball of dough is formed. (If you do not have a dough hook knead by hand 5-10 minutes.) You may need to add a little more flour. If so, keep the proportions of whole wheat to bread flour 50-50.
Spray a round pizza pan with cooking spray and put the ball of dough on it. Cover and let rise for an hour or so.
Preheat the oven to 350. Remove the dough to a lightly floured surface and roll it out into a circle a bit larger than your pizza pan. Pinch the excess dough up around the edges to make a ridge that will hold your toppings. Bake 12 minutes or until the crust is barely done. Add the toppings now or later.
Makes enough for 1 medium pizza.
(At this point, I just cooled the crust and covered it for later use.)
Pizza Sauce
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
(Or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(Or 1 teaspoon dried)
1 tablespoon chopped fresh parsley
(Or 1 teaspoon dried)
1 10.75-ounce can no-sodium-added tomato puree
1/2 can water
Add the olive oil to a sauce pan and saute the onions and garlic until they are translucent. Add the herbs and saute a minute longer to develop the flavor. Add the tomato puree and water and simmer 20 minutes on very low heat.
Makes enough sauce for 2 medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Mock Italian Sausage
Cooking spray
1 pound ground turkey
1/2 teaspoon anise seed
1 tablespoon fresh parsley, chopped
(Or 1 teaspoon dried parsley)
1 tablespoon fresh sage, chopped
(Or 1 teaspoon dried sage)
1/2 teaspoon dehydrated minced onion
1/2 teaspoon dehydrated minced garlic
Spray a heavy skillet with cooking spray. Over medium high heat, begin browning the turkey. When it is about halfway done, add the remaining ingredients and cook until the turkey is done through. Makes enough for two medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Sausage and Veggie Pizza
1 pizza crust
1/2 recipe pizza sauce (above)
1/2 cup grated mozzarella cheese
1 4-ounce can no- salt-added mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 recipe mock Italian sausage (above)
1 tablespoon Parmesan cheese
Preheat the oven to 350 degrees.
Spread the pizza sauce on the crust. Sprinkle the mozzarella over the sauce. Add the other toppings, ending with the Parmesan cheese. Bake about twenty minutes or until the cheeses are melted.
Other Healthy Pizza Toppings
Vegetable toppings are the lowest in calories:
Chopped broccoli
Thinly sliced zucchini
Thinly sliced yellow squash
Thinly sliced tomatoes
Meats should be low-fat such as:
Cooked chicken strips
Extra low-fat ground beef, browned and drained
Wednesday, September 16, 2009
Sugar-Free Desserts
I try, as much as possible, to use whole-wheat flour rather than white flour. A good friend gave me the tip when my husband was diagnosed with Type 2 diabetes. It seems the more fiber and more complex the carbohydrate, the less quickly it becomes glucose in the blood stream. I have found it is true with brown rice versus white rice and with sweet potatoes versus white potatoes. It also works with fruit versus fruit juice. My husband’s blood glucose levels bear this out. If you are a diabetic, you should do your own testing. If you are not, whole grains and complex carbohydrates are still better nutritionally and for controlling weight and cholesterol.
Although I have not found many processed foods that I can use, I could not make desserts without some of the wonderful sugar-free products and sweeteners on the market. I am particularly grateful for measures-like-sugar sweeteners which make it so easy to substitute in recipes. (It is important to remember that sugar substitutes will not add body to frosting and will not caramelize like sugar.) There are also sugar-free syrups and sugar free-jams, even fat-free, sugar-free ice cream.
Winter Fruit Compote
1/2 cup Merlot or other dry red wine
1/2 cup water
cinnamon and allspice to taste
(I use about 1 teaspoon cinnamon and 1/4 teaspoon allspice)
1 strip of orange peel
3/4 cup measures-like-sugar sweetener
lemon juice
2 Bosc pears
3 medium apples
1 cup pineapple chunks
2 drops red food coloring
1 tablespoon cornstarch
Put the wine, water, spices, orange peel and sugar substitute in a sauce pan. Bring to a simmer. Meanwhile peel the pears and cut into chunks, sprinkling with lemon juice as you work. Add the pears to the pan and simmer until they begin to soften. While the pears are simmering peel and chunk the apples sprinkling with lemon juice. Add them to the pan and cook until almost done. Add the pineapple chunks and simmer another minute or two.
Drain the fruit, reserving the cooking liquid. Put the fruit in a microwave-safe serving bowl. Measure the cooking liquid. If it is less than 1 1/4 cups, add a bit of water. If it is more (and it probably will be), reduce by gently boiling, then cool. Add the food coloring and stir. Dissolve the cornstarch in a bit of water and whisk into the liquid. Cook, stirring constantly until the sauce is clear and slightly thickened. Pour the sauce over the fruit.
You can serve this immediately, but I find it is better if you make it the day before, cover it and refrigerate so the flavors can develop. Reheat in the microwave.
Meringues
5 egg whites
1/3 cup measures-like-sugar) sugar substitute
1 1/2 teaspoons vanilla
Preheat the oven to 350 degrees. Lightly oil a baking sheet and set aside. Place the egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until they each the soft peak stage. Add the sugar substitute and vanilla. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). Spoon mounds of egg whites onto the prepared baking sheet. Bake in the preheated oven for 10-15 minutes or until golden brown. Remove from the pan. Cool.
I like to layer these with sweetened fruit (using sugar substitute) and top with low fat whipped cream–sort of a high-protein shortcake.
My Favorite Apple Cobbler Revised for Healthy Eating
1/2 cup soft heart-healthy margarine
1 cup whole wheat flour
2 cups measure-like-sugar sweetener, divided
1 tablespoon baking powder
OR 2 tablespoon sodium-free, potassium-free baking powder
(I have only found this on line)
1 1/4 cups skim milk
4 apples, pared and sliced
1 tablespoon lemon juice
3 tablespoons water
1 1/2 teaspoons cinnamon
Preheat the oven to 375 degrees. Melt the margarine in a 13x9x2-inch baking dish.
In a medium mixing bowl, combine the flour, 1 cup of the sugar substitute and baking powder. Stir in the milk until just moistened. Pour over the margarine in the baking dish but do not stir.
Put the apples, lemon juice, cinnamon and remaining cup of sugar substitute in a sauce pan and bring to a low boil. Simmer about 5 minutes. Pour over the batter but do not stir.
Bake 40 to 45 minutes until done. Serve warm.
Strawberry-Swirled Egg Bread
This recipe contains all-purpose flour so be extra careful in counting your carbs. I only make this for special occasions.
1/2 cup warm water
1 envelope active dry yeast
1 tablespoon brown sugar
1/4 cup nonfat dry milk
1/4 cup warm water
3/4 cup measures-like-sugar sweetener
1/4 cup soft heart-healthy margarine
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
3 1/2 - 4 cups all-purpose flour
1/3 cup egg substitute
1 teaspoon vanilla extract
3/4 cup sugar free strawberry preserves
3/4 cup chopped pecans
Egg wash (1 tablespoon egg substitute plus 1 tablespoon water)
Cream cheese frosting: (recipe follows)
Place the warm water in a large warm mixer bowl. Sprinkle in the yeast and stir until dissolved. Dissolve in the brown sugar, cover with a clean towel and let sit for 10 minutes. (It should be bubbly) Add the milk, additional water, sugar substitute, margarine, salt (if using), cinnamon and 1 cup flour. Beat 2 minutes at medium speed of the electric mixer, scraping the bowl occasionally. Add the egg substitute, vanilla and 1 more cup of flour. Beat at high speed for 2 minutes. Stir in enough remaining flour to make a soft dough. If using a dough hook, switch to it. Or turn out onto a lightly floured surface; knead until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning to grease top. Cover with a towel and let rise in warm, draft-free place until doubled in size, about 1 to1 / 2 hours.
Punch the dough down. Remove the dough to lightly floured surface. Divide in half and roll each half into a rectangle. (You will need to dust it occasionally with flour as your work.) Spread the strawberry preserves over the center-third (lengthwise portion) of each rectangle. Sprinkle the preserves with 1/4 cup pecans. Fold over to make a filled tube of each rectangle. Gently twist the tubes together and place on a greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes. Brush with the egg wash and bake 10 minutes. Brush again and bake another 5 minutes. Repeat for a total of 25-30 minutes cooking time. Let cool 20 minutes on the cookie sheet. Remove from sheet and cool completely on a wire rack.
Spread with cream cheese frosting and sprinkle with remaining pecans. This bread needs to be kept refrigerated.
Cream Cheese Frosting:
8-ounce package fat-free cream cheese
2 teaspoons lemon zest
1/2 cup (measures like sugar) sugar substitute
1 teaspoon vanilla
1/4 cup lemon juice
Beat the cream cheese and lemon zest until light and fluffy. Add the sugar substitute and vanilla and beat again. Beat in enough lemon juice to obtain a good spreading consistency.
Although I have not found many processed foods that I can use, I could not make desserts without some of the wonderful sugar-free products and sweeteners on the market. I am particularly grateful for measures-like-sugar sweeteners which make it so easy to substitute in recipes. (It is important to remember that sugar substitutes will not add body to frosting and will not caramelize like sugar.) There are also sugar-free syrups and sugar free-jams, even fat-free, sugar-free ice cream.
Winter Fruit Compote
1/2 cup Merlot or other dry red wine
1/2 cup water
cinnamon and allspice to taste
(I use about 1 teaspoon cinnamon and 1/4 teaspoon allspice)
1 strip of orange peel
3/4 cup measures-like-sugar sweetener
lemon juice
2 Bosc pears
3 medium apples
1 cup pineapple chunks
2 drops red food coloring
1 tablespoon cornstarch
Put the wine, water, spices, orange peel and sugar substitute in a sauce pan. Bring to a simmer. Meanwhile peel the pears and cut into chunks, sprinkling with lemon juice as you work. Add the pears to the pan and simmer until they begin to soften. While the pears are simmering peel and chunk the apples sprinkling with lemon juice. Add them to the pan and cook until almost done. Add the pineapple chunks and simmer another minute or two.
Drain the fruit, reserving the cooking liquid. Put the fruit in a microwave-safe serving bowl. Measure the cooking liquid. If it is less than 1 1/4 cups, add a bit of water. If it is more (and it probably will be), reduce by gently boiling, then cool. Add the food coloring and stir. Dissolve the cornstarch in a bit of water and whisk into the liquid. Cook, stirring constantly until the sauce is clear and slightly thickened. Pour the sauce over the fruit.
You can serve this immediately, but I find it is better if you make it the day before, cover it and refrigerate so the flavors can develop. Reheat in the microwave.
Meringues
5 egg whites
1/3 cup measures-like-sugar) sugar substitute
1 1/2 teaspoons vanilla
Preheat the oven to 350 degrees. Lightly oil a baking sheet and set aside. Place the egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until they each the soft peak stage. Add the sugar substitute and vanilla. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). Spoon mounds of egg whites onto the prepared baking sheet. Bake in the preheated oven for 10-15 minutes or until golden brown. Remove from the pan. Cool.
I like to layer these with sweetened fruit (using sugar substitute) and top with low fat whipped cream–sort of a high-protein shortcake.
My Favorite Apple Cobbler Revised for Healthy Eating
1/2 cup soft heart-healthy margarine
1 cup whole wheat flour
2 cups measure-like-sugar sweetener, divided
1 tablespoon baking powder
OR 2 tablespoon sodium-free, potassium-free baking powder
(I have only found this on line)
1 1/4 cups skim milk
4 apples, pared and sliced
1 tablespoon lemon juice
3 tablespoons water
1 1/2 teaspoons cinnamon
Preheat the oven to 375 degrees. Melt the margarine in a 13x9x2-inch baking dish.
In a medium mixing bowl, combine the flour, 1 cup of the sugar substitute and baking powder. Stir in the milk until just moistened. Pour over the margarine in the baking dish but do not stir.
Put the apples, lemon juice, cinnamon and remaining cup of sugar substitute in a sauce pan and bring to a low boil. Simmer about 5 minutes. Pour over the batter but do not stir.
Bake 40 to 45 minutes until done. Serve warm.
Strawberry-Swirled Egg Bread
This recipe contains all-purpose flour so be extra careful in counting your carbs. I only make this for special occasions.
1/2 cup warm water
1 envelope active dry yeast
1 tablespoon brown sugar
1/4 cup nonfat dry milk
1/4 cup warm water
3/4 cup measures-like-sugar sweetener
1/4 cup soft heart-healthy margarine
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
3 1/2 - 4 cups all-purpose flour
1/3 cup egg substitute
1 teaspoon vanilla extract
3/4 cup sugar free strawberry preserves
3/4 cup chopped pecans
Egg wash (1 tablespoon egg substitute plus 1 tablespoon water)
Cream cheese frosting: (recipe follows)
Place the warm water in a large warm mixer bowl. Sprinkle in the yeast and stir until dissolved. Dissolve in the brown sugar, cover with a clean towel and let sit for 10 minutes. (It should be bubbly) Add the milk, additional water, sugar substitute, margarine, salt (if using), cinnamon and 1 cup flour. Beat 2 minutes at medium speed of the electric mixer, scraping the bowl occasionally. Add the egg substitute, vanilla and 1 more cup of flour. Beat at high speed for 2 minutes. Stir in enough remaining flour to make a soft dough. If using a dough hook, switch to it. Or turn out onto a lightly floured surface; knead until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning to grease top. Cover with a towel and let rise in warm, draft-free place until doubled in size, about 1 to1 / 2 hours.
Punch the dough down. Remove the dough to lightly floured surface. Divide in half and roll each half into a rectangle. (You will need to dust it occasionally with flour as your work.) Spread the strawberry preserves over the center-third (lengthwise portion) of each rectangle. Sprinkle the preserves with 1/4 cup pecans. Fold over to make a filled tube of each rectangle. Gently twist the tubes together and place on a greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes. Brush with the egg wash and bake 10 minutes. Brush again and bake another 5 minutes. Repeat for a total of 25-30 minutes cooking time. Let cool 20 minutes on the cookie sheet. Remove from sheet and cool completely on a wire rack.
Spread with cream cheese frosting and sprinkle with remaining pecans. This bread needs to be kept refrigerated.
Cream Cheese Frosting:
8-ounce package fat-free cream cheese
2 teaspoons lemon zest
1/2 cup (measures like sugar) sugar substitute
1 teaspoon vanilla
1/4 cup lemon juice
Beat the cream cheese and lemon zest until light and fluffy. Add the sugar substitute and vanilla and beat again. Beat in enough lemon juice to obtain a good spreading consistency.
Saturday, September 12, 2009
That Wonderful Smoky Flavor
If you are on a low-sodium diet, you have probably been advised not to eat processed meats. They are not only high in sodium but are high in nitrates which are suspected of forming carcinogens (cancer causing agents) in the body. Yet, I really miss the taste of hickory-smoked bacon. (I am from Tennessee, and Tennessee makes the best smoked meat in the world!) Recently, my husband bought some charcoal briquettes with hickory, and we have been smoking turkey breasts and chickens with them. Yum! Scientists have also voiced concern about carcinogens in meats cooked on the grill; however, if you put aluminum foil or a pan under the meat to prevent the fat from dripping into the fire and flaming back up on the meat, you can greatly reduce that risk.
I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:
Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine
Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:
To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.
To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.
Smoked Turkey Pita Sandwiches
2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream
Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.
Smoked Turkey Stock
Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley
Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.
This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.
Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)
1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper
Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!
Vegetables are great on the grill, too:
Portobello Mushrooms
4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil
Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.
Roasted Pepper Salad
4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice
Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.
Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.
I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:
Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine
Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:
To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.
To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.
Smoked Turkey Pita Sandwiches
2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream
Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.
Smoked Turkey Stock
Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley
Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.
This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.
Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)
1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper
Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!
Vegetables are great on the grill, too:
Portobello Mushrooms
4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil
Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.
Roasted Pepper Salad
4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice
Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.
Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.
Friday, September 4, 2009
HAVING FUN WITH CREPES
Since I discovered that I can make crepes with egg substitute, I have been having a wonderful time experimenting. The possibilities for fillings and sauces are endless. Making crepes, filling and sauce is a little work, but it is fun for a weekend when you just feel like cooking.
I have not tried making them with whole wheat flour since I think the gluten in regular flour is important in this recipe. If you consider that 1 cup of flour makes 14-16 crepes, there is not that much flour in each crepe.
You will need 1 1/2 large chicken breasts (cooked) for each filling. Since the crepe recipe makes lots of crepes, I just poached 2 pounds of chicken breasts. (They usually come in a 2-pound package containing 3 breasts.) I saved the leftover chicken and the leftover crepes for another meal.
Basic Crepes (for savory fillings)
1 cup egg substitute
1 cup all purpose flour
1/2 cup skim milk
1/2 cup low fat, low sodium chicken stock
2 tablespoons heart-healthy margarine, melted
Measure all the ingredients into a blender. Blend for about 1 minute. Let stand for 30 minutes.
Spray a 5" to 6" crepe pan or sturdy non-stick skillet with cooking spray. Heat over medium high heat. Measure out 1/4 cup of batter and pour it into the pan. Tilt the pan to distribute the batter evenly, making a VERY thin pancake. When there are several bubbles in the crepe, loosen the edges with a spatula and flip the crepe. Cook until there are brown spots on the underside and remove to a plate.
(Wrap leftovers in foil and freeze. To use let them thaw at room temperature for one hour and reheat at 325 degrees for about 10 minutes.)
Crepes Oriental
(Or Sid’s egg rolls revised for healthy eating)
My husband used to make egg rolls with a pork, cabbage and soy sauce filling. The resulting rolls were then fried and served with a sweet and sour sauce made with a lot more soy sauce. They were absolutely delicious but full of fat and sodium. I have adapted his recipe using chicken and just rolling crepes around the mixture. I omitted most of the soy sauce, adding flavor with toasted sesame seeds.
1 1/2 large chicken breasts
Cooking spray
1/4 of a head of cabbage
1/2 a small onion
1 garlic clove
1 tablespoon grated ginger root
1 tablespoon ground, toasted sesame seeds*
1 teaspoon sesame seed oil
1/2 teaspoon red pepper flakes
pinch of salt, optional
Sweet and Sauce (below)
Poach the chicken breasts in a small amount of water. (I add some celery, onion, bay leaf and parsley so the poaching water makes a nice cooking stock. You can use 1/2 cup in the crepes.) Set aside to cool.
Chop the cabbage and onion. Mince the garlic clove. Spray a heavy skillet with cooking spray. Add the cabbage, onion and garlic and begin sauteing gently. Add the ginger root, sesame seeds, sesame seed oil, red pepper flakes and salt, if using. Cover and continue cooking until the vegetables are tender crisp. Chop the chicken and add to the mixture. Heat through.
Put 3 or 4 tablespoons of filling in the center of each crepe and roll. Top with sweet and sour sauce. (You should be able to fill about 8 crepes.)
*Toast sesame seeds by putting them a small hot skillet and shaking until they are toasted but not burnt. Grind them in a coffee grinder or food processor. Toasted sesame seeds are so tasty, I used to have to stop my daughter from eating them before I could use them in my recipe.
Sweet and Sour Sauce
1/2 cup pineapple juice
1/4 cup red wine
1/2 cup measures-like-sugar sweetener
1/4 cup brown sugar
1/3 cup cider vinegar
1 tablespoon reduced-sodium soy sauce, optional
1 1/2 tablespoons corn starch
1/4 cup water
Mix the first 5 ingredients and soy sauce, if using, in a small sauce pan. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened.
NOTE: If you are watching your sodium carefully, omit the soy sauce. Even reduced sodium soy sauce has 575 mg. of sodium per tablespoon. There is enough sauce in this recipe for 8 crepes. If you eat 2 you would ingest about 144 mg. of sodium.
Chicken and Mushroom Crepes
Cooking spray
8 ounces button or baby Portobelo mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried sage
1 teaspoon Mrs. Dash® Table Blend
1 1/2 chicken breasts, cooked and chopped
1/4 cup white wine or chicken stock
Pinch of salt, optional
Several grinds of black pepper
Spray a heavy skillet with cooking spray and add the mushrooms, celery and onion. Saute over medium low heat until translucent. Season with the sage and Mrs. Dash®. Add the chicken breasts and white wine. Simmer about five minutes. Season to taste with salt, if using, and black pepper.
Divide the filling among eight crepes. Roll the crepes around the filling and top with the mushroom sauce.
Dried Mushroom and Sour Cream Sauce
Using dried mushrooms really punches up the mushroom flavor.
1 cup chicken stock
1/2 ounce dried mushrooms
Cooking spray
1 tablespoon finely chopped onion
1 teaspoon dried sage
1/2 teaspoon dried thyme
1 1/2 tablespoons cornstarch
1/4 cup water
3/4 cup fat-free sour cream
Pinch of salt, optional
Several grinds of black pepper
Bring the stock to a boil and pour over the mushrooms in a heat proof dish. Let stand about 30 minutes, stirring occasionally. Put the stock and mushrooms in a blender and pulse several times to finely chop the mushrooms.
Spray a sauce pan with cooking spray and saute the onion over medium heat until translucent. Add the stock and mushrooms, sage and thyme. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened. Stir in the sour cream and season to taste with salt, if using, and pepper.
I have not tried making them with whole wheat flour since I think the gluten in regular flour is important in this recipe. If you consider that 1 cup of flour makes 14-16 crepes, there is not that much flour in each crepe.
You will need 1 1/2 large chicken breasts (cooked) for each filling. Since the crepe recipe makes lots of crepes, I just poached 2 pounds of chicken breasts. (They usually come in a 2-pound package containing 3 breasts.) I saved the leftover chicken and the leftover crepes for another meal.
Basic Crepes (for savory fillings)
1 cup egg substitute
1 cup all purpose flour
1/2 cup skim milk
1/2 cup low fat, low sodium chicken stock
2 tablespoons heart-healthy margarine, melted
Measure all the ingredients into a blender. Blend for about 1 minute. Let stand for 30 minutes.
Spray a 5" to 6" crepe pan or sturdy non-stick skillet with cooking spray. Heat over medium high heat. Measure out 1/4 cup of batter and pour it into the pan. Tilt the pan to distribute the batter evenly, making a VERY thin pancake. When there are several bubbles in the crepe, loosen the edges with a spatula and flip the crepe. Cook until there are brown spots on the underside and remove to a plate.
(Wrap leftovers in foil and freeze. To use let them thaw at room temperature for one hour and reheat at 325 degrees for about 10 minutes.)
Crepes Oriental
(Or Sid’s egg rolls revised for healthy eating)
My husband used to make egg rolls with a pork, cabbage and soy sauce filling. The resulting rolls were then fried and served with a sweet and sour sauce made with a lot more soy sauce. They were absolutely delicious but full of fat and sodium. I have adapted his recipe using chicken and just rolling crepes around the mixture. I omitted most of the soy sauce, adding flavor with toasted sesame seeds.
1 1/2 large chicken breasts
Cooking spray
1/4 of a head of cabbage
1/2 a small onion
1 garlic clove
1 tablespoon grated ginger root
1 tablespoon ground, toasted sesame seeds*
1 teaspoon sesame seed oil
1/2 teaspoon red pepper flakes
pinch of salt, optional
Sweet and Sauce (below)
Poach the chicken breasts in a small amount of water. (I add some celery, onion, bay leaf and parsley so the poaching water makes a nice cooking stock. You can use 1/2 cup in the crepes.) Set aside to cool.
Chop the cabbage and onion. Mince the garlic clove. Spray a heavy skillet with cooking spray. Add the cabbage, onion and garlic and begin sauteing gently. Add the ginger root, sesame seeds, sesame seed oil, red pepper flakes and salt, if using. Cover and continue cooking until the vegetables are tender crisp. Chop the chicken and add to the mixture. Heat through.
Put 3 or 4 tablespoons of filling in the center of each crepe and roll. Top with sweet and sour sauce. (You should be able to fill about 8 crepes.)
*Toast sesame seeds by putting them a small hot skillet and shaking until they are toasted but not burnt. Grind them in a coffee grinder or food processor. Toasted sesame seeds are so tasty, I used to have to stop my daughter from eating them before I could use them in my recipe.
Sweet and Sour Sauce
1/2 cup pineapple juice
1/4 cup red wine
1/2 cup measures-like-sugar sweetener
1/4 cup brown sugar
1/3 cup cider vinegar
1 tablespoon reduced-sodium soy sauce, optional
1 1/2 tablespoons corn starch
1/4 cup water
Mix the first 5 ingredients and soy sauce, if using, in a small sauce pan. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened.
NOTE: If you are watching your sodium carefully, omit the soy sauce. Even reduced sodium soy sauce has 575 mg. of sodium per tablespoon. There is enough sauce in this recipe for 8 crepes. If you eat 2 you would ingest about 144 mg. of sodium.
Chicken and Mushroom Crepes
Cooking spray
8 ounces button or baby Portobelo mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried sage
1 teaspoon Mrs. Dash® Table Blend
1 1/2 chicken breasts, cooked and chopped
1/4 cup white wine or chicken stock
Pinch of salt, optional
Several grinds of black pepper
Spray a heavy skillet with cooking spray and add the mushrooms, celery and onion. Saute over medium low heat until translucent. Season with the sage and Mrs. Dash®. Add the chicken breasts and white wine. Simmer about five minutes. Season to taste with salt, if using, and black pepper.
Divide the filling among eight crepes. Roll the crepes around the filling and top with the mushroom sauce.
Dried Mushroom and Sour Cream Sauce
Using dried mushrooms really punches up the mushroom flavor.
1 cup chicken stock
1/2 ounce dried mushrooms
Cooking spray
1 tablespoon finely chopped onion
1 teaspoon dried sage
1/2 teaspoon dried thyme
1 1/2 tablespoons cornstarch
1/4 cup water
3/4 cup fat-free sour cream
Pinch of salt, optional
Several grinds of black pepper
Bring the stock to a boil and pour over the mushrooms in a heat proof dish. Let stand about 30 minutes, stirring occasionally. Put the stock and mushrooms in a blender and pulse several times to finely chop the mushrooms.
Spray a sauce pan with cooking spray and saute the onion over medium heat until translucent. Add the stock and mushrooms, sage and thyme. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened. Stir in the sour cream and season to taste with salt, if using, and pepper.
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