Dear Jeanne: Can this recipe be revised? Thank you for your help. I look forward to your column in our paper.
- C-J Cord,Dallas, Texas
Dear C-J: This is one of those recipes where you trade convenience for nutrition. Though the original is much easier to make, the price you pay nutritionally negates the time saved. In other words, you can invest a little extra time now for a longer and healthier life, or save time now but "pay later."
Each serving contains approximately: Original Recipe: 505 calories; 31 mg cholesterol; 29 gm fat; 1,026 mg sodium. Revised Recipe: 297 calories; 11 mg cholesterol; 11 gm fat; 587 mg sodium
Many people have the wrong idea about potatoes. They are actually a nutritious, versatile food that is the basis of many healthy, low-fat recipes. My booklet, Potatoes Are Not Fattening, contains some of the best ones I have encountered. Order it for $3 and a stamped (52 cents), self-addressed, legal-sized envelope from Potatoes, PO Box 5541, Riverton, NJ 08077.
Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 20 cookbooks, including "Eating Smart: ABCs of the New Food Literacy" (Macmillan, $17).
Send your recipe for revision to:
Cook It Light
(Deseret News)
P.O. Box 1212
La Jolla, CA 92038
Please include a stamped (52 cents), self-addressed envelope.
1993 by King Features Syndicate, Inc.
HOMESTYLE TUNA POT PIE
1 package refrigerated all-ready pie crusts (2 crusts)
One 12 1/2-ounce can tuna, drained
One 10-ounce package frozen peas and carrots
1/2 cup chopped onion
One 103/4-ounce can cream of potato or cream of mushroom soup
1/2 cup milk
1/2 teaspoon poultry seasoning or dried thyme
Line 9-inch pie pan with 1 crust; set aside. Combine remaining ingredients. Add salt and pepper to taste. Pour filling in pie pan. Top with second crust. Slit top of crust to vent and bake at 375 F for 45-50 minutes.
HEALTHY-STYLE TUNA POT PIE
Crust:
1 cup unbleached all-purpose flour
1/4 teaspoon salt
1/4 cup corn-oil margarine
3/4 teaspoon white or cider vinegar
1 tablespoon liquid egg substitute
1 tablespoon ice water
Filling:
1 tablespoon corn-oil margarine
1/2 cup chopped onion
3 tablespoons unbleached all-purpose flour
3/4 cup defatted chicken stock
1/2 cup plus 1/3 cup non-fat milk
1/4 teaspoon salt
Dash garlic powder
Dash black pepper
1/2 teaspoon poultry seasoning or dried thyme, crushed
1/4 cup fresh cooked or canned mushrooms, finely chopped
One 121/4-ounce can water-packed tuna, drained and flaked
One 10-ounce package frozen peas and carrots, thawed
CRUST: Place flour and salt in a mixing bowl and mix with a fork. Add margarine and mix until crumbly. Add vinegar and egg substitute and stir. Add ice water; stir until dough forms dime-size pieces.
Shape the dough into a flat, round patty and wrap in plastic wrap or waxed paper and chill at least 1/2 hour. Roll out to a size large enough to cut out six (4- to 5-inch) circles. Place cut circles of dough on ungreased baking sheet and prick with a fork. Bake at 450 F for 8 minutes, watching carefully so pastry circles do not burn. Remove from oven and set aside.
FILLING: Melt margarine in a large saucepan over medium heat. Add onions and cook about 5 minutes until softened. Stir in flour and continue stirring for 1 minute; do not brown. Add stock and 1/2 cup of the milk and stir with a wire wisk over medium heat until mixture comes to a boil. Add salt, garlic powder, pepper, poultry seasoning and mushrooms. Continue to cook, stirring, for 1 minute more. Add tuna, peas and carrots and remaining 1/3 cup milk and stir until heated through.
For each serving, place a generous 1/2 cup of hot filling into each of six 10-ounce ramekins or bowls and top with a pastry circle. Makes 6 servings.