In Greek mythology "ambrosia" was the word used to describe the food of the gods on Mount Olympus. In more recent times it is the name given to a popular fruit salad which can also be served as a dessert. It combines oranges, bananas, coconut and sometimes miniature marshmallows.
In this lighter version of ambrosia, I have used coconut extract for the flavor, rather than using shredded coconut, because coconut is the most highly saturated of all fats and therefore not suggested for heart-healthy meal planning. When using coconut extract, never use more than called for in the recipe. A small amount of it is wonderful and creates an authentic coconut flavor. However, too much can produce an unpleasant, almost medicinal, taste. I have also omitted the marshmallows simply because I like it better without them. However, if you do like them, by all means include them in your recipe.I personally like this combination best as a light dessert, and it's a perfect make-ahead dish for summer entertaining whether you're having a backyard barbecue or a formal dinner party.
Dear Jeanne: Is it possible to lighten up this recipe and still maintain some semblance of its original flavor? Thanks for any help you can offer.
- Kathryn Walker, Decatur, Ga.
Dear Kathryn: These days, our markets are filled with low-fat products we can use as substitutes in our favorite recipes. Low-fat soups, light sour cream and low-fat crackers are all good examples. To further reduce the fat and to make the chicken easier to eat, I used skinned and boned chicken breasts. The recipe ends up with a nice sauce, just perfect to serve over rice or noodles.
- Each serving contains approximately: Original Recipe: 462 calories; 127 mg cholesterol; 28 gm fat; 616 mg sodium; 40 gm protein; 10 gm carbohydrates. Revised Recipe: 298 calories; 93 mg cholesterol; 12 gm fat; 592 mg sodium; 29 gm protein; 18 gm carbohydrates.
AMBROSIA
3 tablespoons orange juice
3/4 teaspoon coconut extract
2 tablespoon sugar
2 large seedless oranges
2 bananas
Combine the orange juice, coconut extract and sugar in a bowl and mix well.
Cut the oranges and bananas into small pieces, add them to the orange juice mixture and mix well.
Serve immediately, or cover tightly and store in the re-frig-er-a-tor.
Makes 4 servings
- Each 3/4-cup serving contains approximately: 125 calories; negligible fat, no cholesterol 1 mg sodium, 32 gm carbohydrates, 1 gm protein.
POPPY SEED CHICKEN
6 chicken breast halves
1 can cream of chicken soup
1 can cream of mushroom soup
1/2 cup sour cream
1 stack Ritz or Club crackers, crushed
1/2 stick margarine, melted
2 tablespoons poppy seeds
Preheat oven to 350 degrees. Coat a 9- by 13-inch baking pan with nonstick spray. Place chicken breast halves in one layer in pan. Combine both soups with sour cream and pour over chicken.
Combine cracker crumbs, margarine and poppy seeds. Sprinkle evenly over sauce. Bake for 45 to 60 minutes, until chicken is no longer pink. Makes 6 serv-ings.
LIGHTENED POPPY SEED CHICKEN
6 chicken breast halves, boned and skinned (11/2 pounds)
1 (103/4-ounce) can low-fat condensed cream of chicken soup
1 (103/4-ounce) can low-fat condensed cream of mushroom soup
1/2 cup low-fat sour cream
15 low-fat rich (Ritz) crackers, crushed
2 tablespoons butter, melted
2 tablespoons poppy seeds
Preheat oven to 350 degrees. Coat a 9- by 13-inch baking pan with nonstick spray. Place chicken breast halves in one layer in pan. Combine both soups with sour cream and pour over chicken.
Combine cracker crumbs, butter and poppy seeds. Sprinkle even-ly over sauce. Bake for 45 minutes. Makes 6 servings. Serve over rice or noodles.