GO O D A N D H EA LTH Y
food
THE STATS
what
to
know
about
oil
1 / 2
1
2
5
of
your
daily
fat
intake
teaspoon
fat
servings
in
a
small
MAXIMUM
SERVINGS
should
be
from
oil
oil
is
a
serving
french
fries
OF O
ILS PER
DAY
SKILLET-ROASTED
VEGETABLES
Peanut oil, with its high proportion of mono-
unsaturatedfats, helps lower cholesterol.
PREP:
20
M
IN. COOK:
22
M
IN.
8
oz. asso rted baby beets
8
oz. ti ny new
potatoes or small fi ngerling
potatoes, quartered
1
small sweet potato, peeled and cut in
narrow wedges
2
to 3 Tbsp. peanut oil
1
cup sugar snap or snow
pea pods, trimmed
V#
tsp. salt
!/8
tsp. freshly ground black pepper
V#
cup snipped fresh cilantro or flat-leaf
(Italian) parsley
2
Tbsp. lemon juice
Lemon wedges
1. Trim and halve beets; reserve V
2
cup greens.
2. In
12
-inch skillet cook beets and potatoes,
covered, in hot oil over medium heat for
10
minutes, turning occasionally. Uncover and
cook
10
to
15
minutes more or until tender and
brown on all sides, turning occasionally. Add
peas to vegetables in skillet; sprinkle salt and
pepper. Cover and cook
2
to
3
minutes or until
peas are crisp-tender.
3. Add reserved beet greens, cilantro, and
lemon juice to skillet; toss to coat. Serve with
lemon wedges. MAKES 6 SIDE-DISH SERVINGS.
EACH SERVING
116
cal,
5
gfat
(1
g sat. fat),
0
mg chol,
146
mg sodium,
17
g carbo,
3
g fiber,
2
gpro. Daily
Values:
87
% vit. A,
37
% vit. C,
3
% calcium, 6% iron.
©
OLIVE OIL-TOMATO
VINAIGRETTE
Get acquainted with olive oil’s rich flavor and
reap the heart-healthy benefits of its balance of
poly- and monounsaturatedfats.
PREP:
15
M
IN.
1
medium
ripe tomato, seeded and chopped
1
Tbsp. red wine vinegar
1 /2 tsp. finely chopped shallot
1
tsp. Dijon-style mustard
1V2
tsp. snipped fresh rosemary
1/8
tsp. paprika
3
Tbsp. extra virgin olive oil
In blender combine tomato, vinegar, shallot,
mustard, rosemary, paprika, and Vs teaspoon
each
salt
and
pepper.
Cover and blend until
smooth. With blender running, slowly add oil
through opening in lid; blend until combined
and slightly thickened. Refrigerate, covered,
up to
3
days. MAKES ABOUT "/4 CUP.
SPINACH-RAVIOLI SALAD Cook one
7
-oz. pkg.
refrigerated three-cheese miniature ravioli
according to package directions. Drain, rinse;
drain well. In
12
-inch skillet cook two thinly
sliced shallots in
1
tablespoon hot olive oil just
until tender. Add one
9
-oz. pkg. fresh spinach;
toss until spinach begins to wilt. Place ravioli
and spinach on platter; drizzle with
1
/
3
cup
Olive Oil-Tomato Vinaigrette. Top with
1
oz.
Parmesan cheese, shaved. MAKES 6 SERVINGS.
EACH SERVING
205
cal,
12
gfat
(5
g sat. fat),
28
mg
chol,
367
mg sodium,
18
g carbo,
2
gfiber, 8 gpro. Daily
Values:
83
% vit. A,
22
% vit. C,
16
% calcium,
10
% iron.
BETTER HOMES AND GARDENS APRIL2009 187
M a m a ’s B e s t
E v e r S p a g h e tti
& M e a tb a lls
4
servings
Prep time;
20
minutes
Cook time:
20
minutes
1 lb. ground beef
1/2
cup Italian seasoned
dry bread crumbs
legg
1
jar
(1
lb.
10
oz.) Ragu®
Old World Style®
Smooth Pasta Sauce
8 oz. spaghetti, cooked
1
. Combine ground beef,
bread crumbs and egg;
shape into 12 meatballs.
2
. Bring Ragu® Sauce to a
boil in
3
-quart saucepan.
Stir in uncooked meatballs.
3
. Simmer, covered, stirring
occasionally, 20 minutes or
until meatballs are done.
Serve over hot spaghetti.
Feed our kids well.
