Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 21, 1990 TAG: 9003242423
SECTION: EXTRA PAGE: E3 EDITION: METRO
SOURCE: Toni Burks
DATELINE: LENGTH: Long
Margie Kreschollek was one of those consumers when she first got a microwave oven but she was determined to learn to use it. Now she's writing how-to cookbooks for others who are intimidated.
Her first, "The Guaranteed Goof-Proof Microwave Cookbook" (Bantam Books), published in 1988, provides the basics. Her latest, "The Guaranteed Goof-Proof Healthy Microwave Cookbook" (Bantam Books), contains more microwave cooking information - plus 150 "hearty-healthy" recipes - for everything from appetizers to desserts.
Each recipe follows the American Heart Association's dietary guidelines to help cut down on cholesterol, fat and sodium, and is accompanied by a nutritional profile. The cookbook also contains basic information on cholesterol, fat and sodium, plus a list of foods to stock in the pantry.
Beverly Bentivegna, a registered dietitian who worked with Kreschollek, explains in the foreword that food prepared in a microwave requires less fat and salt than food cooked conventionally.
Fewer vitamins and nutrients in vegetables are lost by cooking them in the microwave, she explains, and meat is much leaner, because the microwaving process extracts more fat than frying, roasting or broiling.
For Kreschollek, who also writes a syndicated microwave cooking column for newspapers and has a radio show in Hartford, Conn., healthy doesn't mean tasteless and boring. Included are recipes for sweet potatoes kahlua (186 calories per serving, 15 milligrams sodium, no cholesterol, 2 grams of fat), chicken noodle bake (349 calories per serving, 372 milligrams sodium, 60 milligrams cholesterol, 15 grams fat), Lee-Lee's pork tenderloin (380 calories per serving, 200 milligrams sodium, 112 milligrams cholesterol, 17 grams fat), rice pudding (274 calories per serving, 93 milligrams sodium, no cholesterol, 1 gram fat).
She also includes a chapter of "splurges" that she says "follow the criteria for sodium and cholesterol but are high in empty sugar calories and should be served only for holidays, birthdays, or very special occasions - unless you're a skinny minnie."
Because Kreschollek realizes that readers may not be familiar with using a microwave oven, many of her recipes are accompanied by a "troubleshooting tip," which explains why a recipe didn't go as planned.
If you're a novice at using the microwave, it's a good idea to read the troubleshooting tip before attempting the recipe.
"I not only tell my readers what to do," Kreschollek explains, "I also tell them what not to do and what will happen if they don't follow instructions."
She adds, "no one can guarantee you that learning something new won't take practice, but relax and be confident that I am giving you healthy goof-proof recipes that will please the whole family."
Kreschollek lists the cooking times for both high-wattage and low-wattage ovens. Alongside the usual 600- to 700-watt timing are cooking times for ovens with 400 to 500 watts of power.
\ HELP!!! Dear SOS: My mother is searching for a mayonnaise cake recipe that her mother made during the 1930's and '40s. The only thing I know about the cake is that it was chocolate and very moist. - Lorain
Dear Lorain: Chocolate mayonnaise cake was, indeed, a rage back in the '30s and '40s. Here is the recipe.\ Chocolate mayonnaise cake\ 2 cups sifted flour
1/4 cup unsweetened cocoa powder
1 tsp. soda
1/4 tsp. salt
1 cup mayonnaise
1 cup sugar
1 cup water
Sift flour, cocoa, baking soda and salt. Cream mayonnaise and sugar, blending well. Add flour mixture and water alternately in 3 additions to creamed mixture. Turn into greased and floured 13x9-in. pan. Bake at 350 degrees 30 to 35 minutes. Cool and frost as desired. - Los Angeles Times
\ PACKED WITH FLAVOR When you see the word Szechwan on the menu or a recipe, get your taste buds ready for some real heat. Foods from Szechwan province in southern China are robustly flavored and peppery hot. Get acquainted with Szechwan seasoning with this stew.
\ Szechwan pork stew\ 6 green onions
2 lbs. boneless pork shoulder, cut into 1-in. cubes
6 garlic cloves, minced
1 Tbsp. oil
3 cups water
1/3 cup soy sauce
1/3 cup dry sherry
1 1/2 tsps. grated ginger
1/2 tsp. crushed red pepper
1/2 tsp. fennel seeds, crushed
1/2 tsp. five-spice powder
6 medium carrots, cut into 1/2-in. pieces
1/4 cup water
3 Tbsps. flour
Hot cooked rice (optional)
Cut onions into 1-in. pieces. Separate white pieces from green onion tops; set both aside. In 4-qt. Dutch oven brown pork and garlic, half at a time, in hot oil. Drain fat. Return all pork mixture to Dutch oven. Add white onion pieces, 3 cups water, soy sauce, sherry, ginger, red pepper, fennel and five-spice powder. Bring to boiing; reduce heat. Cover and simmer 20 minutes. Add carrots. Cover and simmer 25 minutes more or until pork and carrots are tender; skim fat. Stir together\ cup water and flour. Stir into pork mixture. Add green onion tops. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Serve with hot cooked rice, if desired. Makes 8 servings. - Associated Press
\ NEW STYLE FAVORITE With less fat and more fiber, this off-the-shelf supper revamps German potato salad. Beans and chicken replace potatoes and bacon. You can substitute a cup of diced cooked chicken or turkey for the canned chicken, if you have it on hand.
\ Hot German bean salad\ 1 medium carrot, chopped
1/2 of 1 small red onion, chopped
1 celery rib, sliced
1/2 cup water
1/4 cup vinegar
1 Tbsp. sugar
1 Tbsp. cornstarch
1 tsp. instant beef bouillon granules
1/4 tsp. celery seeds
1 15-oz. can black beans, rinsed and drained
1 8-oz. can red kidney beans, drained
1 5-oz. can chunk-style chicken
4 large lettuce leaves
1 red onion, cut in half and sliced (optional)
Spray a cold, large skillet with non-stick coating. Heat skillet over medium-high heat. Add carrot, onion and celery; stir-fry for 2 minutes. Remove from heat. In a small bowl stir together water, vinegar, sugar, cornstarch, bouillon granules and celery seed. Add to skillet. Cook and stir over medium-high heat 1 to 2 minutes or until mixture is thickened and bubbly. Stir in black beans, kidney beans and chicken. Cook 2 to 3 minutes or until heated through, stirring occasionally. Meanwhile, arrange lettuce leaves on individual serving plates. Serve bean mixture on top. Garnish with red onion, if desired. - Associated Press
by CNB