Dear TEAM: I am looking for a recipe for papier-m‰ché. I wonder if you
or any of your readers could help me? – C.W., Rosetown, Sask.
Dear C.W.: I happen to have a recipe from the magazine Family Fun,
which has sampled lots of papier-m‰ché recipes. A favourite is this
smooth, light paste that’s easy to work with. To make it, combine 1/2
cup (125 mL) all-purpose flour and two cups (500 mL) cold water in a
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bowl. Add this mixture to a saucepan of two cups (500 mL) boiling water
and bring it to a boil again. Remove from the heat and stir in three
tablespoons (45 mL) of sugar. Let it cool; it will thicken as it cools.
It is then ready to use.
This recipe will work for any project. All you need now is the
newspaper cut into three-centimetre wide strips.
Eating healthy meals
We must learn to prepare healthy meals. This is a recipe that everyone
in the family will love. Add a tossed salad or a fruit salad and your
meal is complete. You can also use noodles (you should have about six
cups/1.5 L cooked noodles) and you can substitute chicken for the beef.
You can also add one cup (250 mL) of bean sprouts after the pasta. It
makes six servings.
Beef teriyaki fry
1 pound flank steak, 500 g
partially frozen
1/3 cup teriyaki sauce 75 mL
3/4 pound penne, 375 g
fusilli or spaghetti pasta
2 tablespoons 25 mL
vegetable oil, divided
1 onion, thinly sliced
1 carrot, thinly sliced
1 sweet red pepper, thinly
sliced
1 stalk celery, thinly sliced
3 shiitake mushrooms, stems
removed, sliced
11/2 cups sliced 375 mL
broccoli
2/3 cup boiling water 150 mL
4 green onions, sliced
Slice flank steak as thinly as possible, on the diagonal against the
grain. Cut each slice into thirds crosswise.
Place steak in a bowl and toss with one tablespoon (15 mL) teriyaki
sauce. Marinate for about 10 minutes or up to a few hours in
refrigerator.
Bring a large pot of water to a boil. Add pasta and cook until almost
tender. Drain well.
Meanwhile, heat one tablespoon (15 mL) oil in a large, deep skillet or
wok. Add steak and cook for about two minutes or until meat loses its
raw appearance. Remove meat from pan and reserve. Clean wok if
necessary and return to heat.
Heat remaining one tablespoon (15 mL) oil in wok. Add onion, carrot,
red pepper, celery, mushrooms and broccoli. Stir-fry for three to four
minutes, or until vegetables are brightly coloured and beginning to
become tender.
Add steak to vegetables. Add remaining four tablespoons (60 mL)
teriyaki sauce and boiling water. Bring to a boil and simmer for about
two minutes. Add pasta. Cook for a few minutes, tossing, until pasta
absorbs juices but is still moist. Sprinkle with green onions before
serving.
Make ahead and serve at room temperature, or cook beef and pasta ahead
and toss together to reheat before serving.
Teriyaki sauce
3 tablespoons soy sauce 45 mL
3 tablespoons water 45 mL
3 tablespoons rice wine 45 mL
3 tablespoons 45 mL granulated sugar
1 clove garlic
1 inch (2.5 cm) piece fresh
ginger root, smashed
1 inch (2.5 cm) piece lemon peel
Combine all ingredients in a small saucepan. Bring to a boil and cook
until mixture is reduced by half. Cool and remove garlic, ginger and
lemon peel. Makes about 1/3 cup (75 mL).
For more information contact: Heart and Stroke Foundation of Canada,
222 Queen Street, Suite 1402, Ottawa, Ont., K1P 5V9, 613-569-4361, fax:
613-569-3278 or www.heartandstroke.ca.
Cheese and cholesterol
Dear TEAM: Do some kinds of cheese pose more of a high cholesterol risk
than others? Also, is it better to use lard or Crisco shortening when
making a pie crust? – F.B., Maple Creek, Sask.
Dear F.B.: To answer your question, I called the Heart and Stroke
Foundation of Saskatchewan, which then referred me to a public health
nutritionist. Here is the word on cholesterol. It is a fat-like
substance produced in the body by the liver. It is necessary for
producing some hormones and is part of body cells. Too much cholesterol
in the blood can be deposited in the walls of the arteries, increasing
the risk of heart disease.
Most blood cholesterol is produced by the liver. Approximately 20
percent comes from food. Food high in fat, especially saturated fat,
may cause the liver to produce more cholesterol. Food high in saturated
fat such as meat, regular cheese and butter raises blood cholesterol
levels. Dietary cholesterol is found in food of animal origin.
Cholesterol from food does not affect blood cholesterol levels as much
as saturated fat.
Choose cheese made with skim milk (11-17 percent milk fat) and trim
visible fat from meat before eating to reduce your intake of saturated
fat. Canada’s Food Guide suggests a single serving of cheese is equal
to 30 grams of hard cheese. Eat low fat yogurt, low fat milk or calcium
fortified soy beverages. The size of a single meat serving is three
ounces, or the size of a deck of cards.
Lard and Crisco both contain the same amount of fat and both should be
used in moderation. A healthy alternative to lard and Crisco is the
following recipe that was developed by the Canola Information Service.
A comparison of oil shows canola oil has the lowest saturated fat at
seven percent.
Canola oil pastry
1 3/4 cups all-purpose 425 mL
flour
1 teaspoon salt 5 mL
1/2 cup canola oil 125 mL
3-4 tablespoons ice 45-60 mL
water
Measure flour and salt into bowl. Add canola oil. Mix together until
particles are the size of small peas. Sprinkle with water, one
tablespoon (15 mL) at a time, mixing until flour is moistened and dough
almost lifts from the side of the bowl. If dough seems dry, add more
oil, not water.
Oil pastry should be used immediately because it dries out quickly. If
the pastry is not used immediately, wrap tightly and keep chilled.
Yield: two nine-inch (22 cm) shells.
Jodie Mirosovsky is a home economist from Rosetown, Sask., and one of
four columnists comprising Team Resources. Send correspondence in care
of this newspaper, Box 2500, Saskatoon, Sask., S7K 2C4.
