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Page 34 – Kerby News – Auust 2013Easy and delicious recipes for twoAre you sitting down to quiet meals for one or two after years of cateringto large family meals? You may feel the culinary world seems slantedtowards providing recipes for four. Betty Crocker’s® Cooking forTwo offers simple, easy and delicious recipes for cooks who may be downsizingtheir meals, or those who are in need of fresh options for couples cuisine.It's tough to pare down those favorite recipes to serve just two rather than awhole family, but this handy cookbook will show you how to do that too. It ispossible to eat fresh, home-cooked meals, even if you live alone or with oneother person. Here are some tips, tricks, and recipes to get you started.You'll find plenty of practical advice on organizing and outfitting a kitchenfor two, how to shop for two, and how to eat right for a long, healthy life. Fallin love all over again with delicious recipes like Southwest Herbed Flank Steak,Buttermilk Cornbread, or Cherry Cobblers for Two.A choice of 130 delicious recipes covering snacks, salads, casseroles, fastskillet meals, desserts, baked goods, and much more. Complete nutritionalinformation is also provided for every recipe.Plan your menu in advance to provide essential nutrients, contrastingcolours and textures, and try not to repeat the same element in two or morecourses of the same meal. For quick and simple cooking, choose a dish thatserves as the whole meal. Look fordishes that include items from severalfood groups, such as meats, wholegrains, legumes and vegetables.With Cooking for Two, you'lldiscover just how fast, easy, anddelicious cooking for two can be!Here are a few sample recipes fromthe book.Betty CrockerCooking for two©Available online atwww.amazon.comorat all major bookstoresPeppers Stuffed withBroccoli, Beans and Rice©Indulge yourself in colorful red, yellow ororange bell peppers instead of green. Not onlydo they retain their cheerful color, they addmore sweetness than green bell peppers do.Page design & layout by Winifred RibeiroPREP TIME 20 Min TOTAL TIME 35 MinSERVINGS 22 large bell peppers, cut in halflengthwise, seeded2/3 cup water1/2 cup uncooked instant brown rice1 cup chopped fresh broccoli2 tablespoons chopped onion1/2 cup canned red beans,drained, rinsed1/3 cup chunky-style salsa1/4 cup shredded reduced-fat Cheddarcheese (1 oz)2 tablespoons chopped fresh cilantroIn 8- or 9-inch square microwavable dish, place peppers, cut sides down. Coverdish with plastic wrap, folding back one edge or corner 1/4 inch to vent steam.Microwave on High about 4 minutes or until tender.Meanwhile, in 1-quart saucepan, heat water to boiling over high heat. Stir inrice, broccoli and onion; reduce heat to low. Cover; simmer about 10 minutes oruntil water is absorbed. Stir in beans and salsa.Spoon hot rice mixture into pepper halves. Place filled sides up in microwavabledish. Sprinkle each pepper half with 1 tablespoon of the cheese. Cover dish withplastic wrap, folding back one edge or corner 1/4 inch to vent steam. Microwaveon High about 1 minute or until cheese is melted. Sprinkle with cilantro. Let stand 1to 2 minutes before serving.NUTRITION INFORMATION: 1 Serving: Calories 250 ( Calories from Fat 20), TotalFat 2.5g (Saturated Fat 1g, Trans Fat 0g), Cholesterol 0mg; Sodium 340mg; TotalCarbohydrate 45g (Dietary Fiber 9g; Sugars 7g); Protein 13g % Daily Value: VitaminA 30%; Vitamin C 130%; Calcium 15%; Iron 15% Exchanges: 2 Starch; 1/2Other Carbohydrate; 1 1/2 Vegetable; 1/2 Lean Meat Carbohydrate Choices: 3Grilled Chicken Citrus Teriyaki©Stir-frying on the grill adds a smoky flavor that complements the sweet, citrus marinadePREP TIME 25 Min TOTAL TIME 55 Min SERVINGS 21/4 cup teriyaki baste and glaze (from 12-oz bottle)1/4 cup frozen (thawed) orange juice concentrate2 teaspoons grated orange peel1/2 lb uncooked chicken breast tenders (not breaded)1 cup sugar snap pea pods1 cup sliced fresh mushrooms (3 oz)1 medium zucchini, cut into 1/2-inch slices (2 cups)1/2 medium red bell pepper, cut into 1-inch pieces (3/4 cup)ln a small bowl, mix teriyaki glaze, orange juice concentrate and orange peel.Reserve 2 tablespoons mixture. Add chicken to remaining mixture; toss to coat.Cover and refrigerate 30 minutes.Meanwhile, heat gas or charcoal grill. Place grill basket (grill “wok”) over mediumheat. Remove chicken from marinade; discard marinade. Place chicken in grillbasket.Place basket on grill. Cover and grill over medium heat 6 to 8 minutes, shakingbasket or stirring chicken occasionally, until chicken is brown.Add remaining ingredients to grill basket. Cover and grill 6 to 8 minutes, shakingbasket or stirring occasionally, until vegetables are crisp-tender and chicken is nolonger pink in center. Add 2 tablespoons reserved marinade; stir to coat vegetablesand chicken. Cover and grill 2 to 3 minutes or until heated through.NUTRITION INFORMATION: 1 Serving: Calories 270 ( Calories from Fat 10), TotalFat 1g (Saturated Fat 0g, Trans Fat 0g ), Cholesterol 50 mg; Sodium 960mg;Total Carbohydrate 34g (Dietary Fiber 4g, Sugars 28g), Protein 30g % DailyValue: Vitamin A 35%; Vitamin C 130%; Calcium 8%; Iron 15% Exchanges: 11/2 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat Carbohydrate Choices: 2Mediterranean Salmon-Pasta Toss©PREP TIME 25 Min TOTAL TIME 25 Min SERVINGS 28 oz uncooked linguine1 tablespoon olive oil12 oz skinless salmon fillets,cut into 1-inch pieces1 cup sliced fresh mushrooms12 asparagus spears, cut into1-inch pieces2 cloves garlic, finely chopped2 tablespoons chopped fresh basil or 1 teaspoon dried basil leaves12 grape tomatoes (Cherry tomatoes can be used insted of the grape variety. Justcut 3 cherry tomatoes in half and continue as directed).1 medium green onions, sliced (1 tablespoon)2 teaspoons cornstarch1/2 cup reduced-sodium chicken broth1/4 cup shredded Parmesan cheeseCook and drain linguine as directed on package, omitting salt.Meanwhile, in a 10-inch nonstick skillet, heat oil over medium heat. Cook salmon inoil 4 to 5 minutes, stirring gently and frequently, until salmon flakes easily withfork (salmon may break apart). Remove from skillet.Increase heat to medium-high. Add mushrooms, asparagus and garlic to skillet;cook and stir 2 minutes. Stir in basil, tomatoes and onion; cook and stir 1 minutelonger.In 2-cup glass measuring cup, stir cornstarch into broth. Add to vegetable mixture.Cook and stir 1 to 2 minutes or until sauce is thickened and bubbly. Stir in salmon.Serve over linguine. Sprinkle with cheese.NUTRITION INFORMATION: 1 Serving: Calories 440 (Calories from Fat 110); TotalFat 13g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 60mg; Sodium 310mg TotalCarbohydrate 51g (Dietary Fiber 5g Sugars 3g); Protein 31g % Daily Value:Vitamin A 15%; Vitamin C15%; Calcium15%; Iron 20% Exchanges: 3 Starch,1 Vegetable; 3 Lean Meat 1/2 Fat Carbohydrate Choices: 3 1/2