Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, May 5, 1993 TAG: 9305050129
SECTION: EXTRA PAGE: 3 EDITION: METRO
SOURCE: TONI BURKS
DATELINE: LENGTH: Long
"There are more vitamins and minerals there than you might think," said Mindy Hermann, a registered dietitian in Mount Kisco, N.Y., and a national spokeswoman for the American Dietetic Association.
One cup of iceberg lettuce - just 10 calories - provides nearly 100 percent of the recommended dietary allowance for vitamin K, the nutrient needed for blood to clot. It also contains about 15 percent of the recommended dietary allowance for folic acid, which aids brain functions among other things.
One cup of loose-leaf lettuce - including Boston, red and green leaf - goes a step further, providing 100 percent of vitamin K as well as offering 13 percent of the recommended dietary allowance for vitamin A and 16 percent of the recommended intake for vitamin C.
Best of the lot is Romaine lettuce. A one cup serving contains 100 of vitamin K, 18 percent of the recommended dietary allowance for vitamin A, 38 percent of the recommended intake for folic acid and about 25 of the RDA for vitamin C.
Lettuce does not provide much fiber. But there is some evidence it may contain a wide range of chemicals - mostly from trace minerals and vitamins - that are being studied for their possible role in preventing cancer, according to James A. Duke, an Agriculture Department botanist. They include beta carotene, selenium and linoleic acid, he said.
"Throw in your tomato with it," Duke said, and you get lycopene, another agent thought to help prevent cancer. Add a little lemon, some onions and a small amount of garlic, and "you have a good salad," Duke said.
While lettuce is available now year-round, harvests begin to rise in April and continue until October, according to the United Fresh Fruit and Vegetable Association.
Experts recommend storing lettuce in plastic and keeping it in a humid spot in the refrigerator. Stored lettuce can usually be kept for about two to three weeks, according to the association.
All lettuce has nutritive value, Hermann said, but the "rule of thumb is that the darker the color, the more nutrient rich it will be." - The Washington Post
\ TRIM THE FAT You can enjoy crispy, golden chicken without the fat of frying. First, remove the skin because that's where a big share of the fat hides. Next, dip the pieces into egg white rather than whole eggs. Then, roll the chicken in a Parmesan and whole-wheat flour coating. Bake in a hot oven without turning, so the top gets nice and crisp. Parmesan chicken 2 1/2 to 3 lbs. chicken pieces
1/2 cup grated Parmesan cheese
1/4 cup whole wheat flour
1 tsp. paprika
1/2 tsp. salt
Dash pepper
2 slightly beaten egg whites
2 Tbsps. milk
Remove skin from chicken; rinse and pat dry. In plastic bag combine Parmesan cheese, flour, paprika, salt and pepper. In a shallow dish stir together egg and milk. Dip chicken into egg mixture. Place 2 or 3 pieces at a time in the plastic bag; close bag and shake to coat chicken with cheese mixture. Repeat with remaining chicken. Place chicken in 13x9x2-in. baking pan. Bake in 375-degree oven for 45 to 55 minutes or until chicken is tender. Makes 4 to 6 servings. - Associated Press
\ MARKET SHOPPING Soil temperatures are warm and farmers say it's safe to plant tomatoes, peppers, melons, cucumbers and squash. There's a variety of these items at farm markets now, along with some broccoli, cabbage, lettuce, cauliflower and Brussels sprouts plants.
There are flowering plants, too, both annuals and perennials, and a selection of herbs.
Greens, lettuce, green onions and asparagus are some of the spring things, and the produce coming from warmer growing areas is spectacular. Look for green beans, tomatoes, Vidalia onions, squash, peppers, cucumbers and strawberries.
Pickles, relishes, jams, jellies, breads, eggs, country-cured meats, freshly grated horseradish, seasoning blends and flavored vinegars are but a few of the other good things available.
There are fresh flower bouquets, dried arrangements and vine creations. And just for fun, check out the logs with carved faces. They're wonderful for a garden spot where they can keep watch on the growing things.
\ MICROWAVE IT Bring out the ambrosial flavor of pears by poaching them in the microwave oven. Because they juice out, you don't need to add any liquid at all before cooking. When they're perfectly tender, blend them with the rest of the ingredients for this refreshing ice. You can freeze the puree in an ice cream freezer or in a pan in the freezer. Pear ice 14 fully ripe medium pears (3 1/2 lbs. total), peeled, cored and cut up (7 cups)
1/2 to 2/3 cup sugar
2 Tbsps. kirsch (cherry liqueur) or 1/4 tsp. almond extract
Place pears in microwave-safe 2-qt. casserole. Cover and cook on high (100 percent power) for 10 minutes or until tender, stirring once. Cool slightly; do not drain. In blender container or food processor bowl combine pears, cooking liquid, sugar and kirsch or almond extract. Cover and blend or process until smooth.
Freeze pear mixture in 4- to 5-qt. ice cream freezer according to manufacturer's directions. (Or, transfer to a 9x9x2-in. pan. Cover and freeze for 2 to 3 hours or until almost firm. Break the frozen mixture into small chunks. Transfer to a chilled bowl. Beat with an electric mixer until smooth but not melted. Return to pan. Cover; freeze until firm.) Makes 5 cups. - Associated Press
by CNB