10 THE ROANOKE TIMES Sunday, June 29, 2014 AS I ENROLLED MY UNRULY PUPPY TO TAKE OBEDIENCE CLASSES, THE TRAINER ASSURED ME THE BARK STOPS HERE! Answer : After the deer had a baby, they — IMMUNE HAMMER WISDOM NIMBLE FORMAT VACANT FAWNED OVER HIM n NITROGEN HYDROGEN METHANE HELIUM RADON ARGON XENON NEON n TURTLE LIZARD SNAKE n SLEET SNOW RAIN n STING n WALL 1. BIFOCALS 2. INSULATION 3. OBSIDIAN 4. BLONDIE 5. GREENHOUSE 6. TUMBLERS 7. TIFFFANY Sudoku Triples Crossword Kakuro 7 Little Words Word Roundup Cryptoquip KenKen TEST YOUR FAITH QUIZ ON PAGE 5 PUZZLE SOLUTIONS PUZZLES ON PAGE 4 1. New 2. 7 3. Water 4. Saul 5. 0 6. Night Peach mini pies 7-DAY MENU PLANNER RICHMOND POTATO SALAD SUMMER PASTA PEACH MINI PIES SUNDAY THURSDAY FRIDAY Servings: Makes 8 servings Preparation time: about 20 minutes Cooking time: 15 minutes for potatoes Scrub potatoes and cook in boiling water for 15 minutes or until tender. Drain, cool slightly; peel and slice into salad bowl. Add onion, cucumber, celery, bell pepper and pars- ley; mix lightly. In a small bowl, combine French dressing, lemon juice, mayonnaise and salt; pour over vegetables while potatoes are still warm. Season with pepper. Mix well. Chill until ready to serve. Per serving: 149 calories, 2 g. protein, 8 g. fat (49 percent calories from fat), 0.9 g. saturated fat, 18 g. carbohydrate, no cholesterol, 411 mg. sodium, 2 g. fiber. Dietary exchanges: 1 starch, 1 1 ⁄2 fat. Servings: Makes 6 servings Preparation time: 15 minutes Cooking time: less than 10 minutes, plus pasta Cook pasta according to directions; drain and set aside. Mix cornstarch with 3/4 cup broth. In medium saucepan, mix remaining broth, oregano, garlic, broccoli, carrots and onion. Cover and cook on low for 5 minutes or until tender. Stir cornstarch mixture and add to vegetables. Cook and stir until mixture boils and thickens. Add tomato. Pour over pasta and toss to mix; sprinkle with cheese. Per serving: 198 calories, 7 g. protein, 2 g. fat (7 percent calories from fat), 0.5 g. saturated fat, 39 g. carbohydrate, 2 mg. cholesterol, 334 mg. sodium, 3 g. fiber. Dietary exchanges: 2 starch, 2 vegetable. Servings: Makes 8 pies Preparation time: 15 minutes Baking time: 18 to 20 minutes Heat oven to 400 degrees. Toss peaches, sugar, corn- starch, ginger and lemon juice in a medium bowl; set aside. Unroll crusts on lightly floured surface. Using a 3-inch round cutter, cut out 8 rounds from each crust. Spoon 1 heaping Tbsp. fruit filling onto center of 8 of the rounds. Moisten edges of each with egg wash. Top each with sec- ond dough round; press edges with fork to seal. Place pies, 2 inches apart, on ungreased baking sheets. Sprinkle tops with additional sugar if desired. Bake 18 to 20 minutes or until golden. Serve warm or at room temperature. Per pie: 267 calories, 3 g. protein, 14 g. fat (44 percent calories from fat), 5.7 g. saturated fat, 36 g. carbohydrate, 29 mg. cholesterol, 267 mg. sodium, 1 g. fiber. Dietary exchanges: 1 1 ⁄2 starch, 1 other carbohydrate, 3 fat. Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected]. SUNDAY Make family day special with your grilled chicken. Take a trip down memory lane with me and sample Richmond potato salad (see recipe). It’s from a restaurant in a former downtown Rich- mond, Virginia, department store, where many mothers once shopped. Serve the combo with coleslaw and whole-grain rolls. Splurge on chocolate layer cake and fat-free vanilla ice cream for dessert. PLAN AHEAD: Prepare extra chicken and save enough cake for Monday. Save enough potato salad and coleslaw for Tuesday and enough ice cream for Sat- urday. SHOPPING LIST: chicken to grill, small new potatoes, onion, cucumber, celery, green bell pepper, fresh parsley, French dressing, lemon, low-fat mayonnaise, coarse salt, pepper, coleslaw, whole- grain rolls, chocolate layer cake, fat-free vanilla ice cream. potato salad and coleslaw. A couple of fresh plums make good dessert. SHOPPING LIST: any barbecue, whole- grain sandwich rolls, fresh plums. WEDNESDAY Save some money by serving an economical BLT sandwich for dinner. Toast whole-grain bread, spread with low-fat mayonnaise and top with slices of bacon, lettuce and tomatoes. Add a dill pickle on the side. Serve with oven fries (frozen). For dessert, make banana pudding complete with vanilla wafers and light whipped cream. SHOPPING LIST: whole-grain bread, low-fat mayonnaise, bacon, lettuce, tomatoes, dill pickles, frozen oven fries, banana pudding, vanilla wafers, light whipped cream. FRIDAY For the Fourth of July, pile (any) burg- ers on the grill and serve them on whole-grain buns with all the trim- mings such as tomatoes, lettuce, mustard, (low-fat) mayonnaise, ketchup, onion and pickles. Add baked beans and deli macaroni salad to the picnic. Let the kids help make the grand finale, peach mini pies (see recipe). PLAN AHEAD: Save enough pies for Saturday. SHOPPING LIST: (any) burgers, whole-grain hamburger buns, tomatoes, lettuce, mustard, low-fat mayonnaise, ketchup, onion, pickles, baked beans, deli macaroni salad, peaches, sugar, cornstarch, ground ginger, lemon, pack- age refrigerated piecrusts, egg. 16 small new potatoes 1 medium onion, minced 1 medium cucumber, peeled, seeded and diced 1 ⁄2 cup celery, diced 1 ⁄4 cup green bell pepper, minced 2 Tbsp. minced fresh parsley 1 ⁄2 cup French dressing 2 tsp. fresh lemon juice 1 ⁄2 cup low-fat mayonnaise 1 ⁄2 tsp. coarse salt Pepper to taste 8 oz. angel-hair pasta 2 Tbsp. cornstarch 1 (14-oz.) can vegetable broth, divided 1 tsp. dried oregano 2 cloves garlic, minced 2 cups broccoli florets 2 medium carrots, sliced 1 medium onion, cut into wedges 1 medium tomato, diced 3 Tbsp. freshly grated Parmesan cheese 2 ripe peaches, peeled, pitted and cut into 1/2- inch pieces 1 ⁄3 cup sugar 2 Tbsp. cornstarch 1 tsp. ground ginger 1 tsp. fresh lemon juice 1 (14-oz.) package (2 crusts) refrigerated piecrusts (at room temperature) 1 egg beaten with 1 Tbsp. water SATURDAY Invite guests for snapper with pineapple salsa. For the salsa, combine 1 1 ⁄2 cups coarsely chopped fresh pine- apple, 1 1 ⁄2 Tbsp. fresh lime juice, 1 Tbsp. minced red onion, 1 Tbsp. chopped fresh cilantro, 1 Tbsp. tequila (if desired) and 1 tsp. seeded and minced jalapeno pep- per. Mix well. Heat oven to 450 degrees. Brush 4 (4- to 6-oz.) snapper fillets with canola oil. Add coarse salt and pepper to taste. Bake about 10 minutes (according to thickness) or until opaque through- out, turning halfway through cooking time. Serve with salsa. Add packaged yellow rice, steamed fresh zucchini, a red-tip lettuce salad and baguettes. For dessert, top leftover peach pies with leftover ice cream. SHOPPING LIST: fresh pineapple, limes, red onion, fresh cilantro, tequila (if desired), jalapeno pepper, snapper fil- lets, canola oil, coarse salt, pepper, pack- aged yellow rice, fresh zucchini, red-tip lettuce, baguettes. MONDAY Make chicken Caesar salad with Sunday’s leftover chicken and a packaged Caesar salad. Top the salad with thin strips of the left- over chicken. Serve with bread sticks. For dessert, slice the leftover cake and top with fresh strawberries. SHOPPING LIST: packaged Caesar salad, bread sticks, fresh strawberries. TUESDAY Stop off for your favorite bar- becue (beef, pork or chick- en) for a quick meal tonight. Spoon it on whole-grain sandwich rolls. Serve it with leftover THURSDAY Keep dinner simple with sum- mer pasta (see recipe). On the side, add a lettuce wedge and top with sliced eggs and crumbled blue cheese. Add garlic bread. For dessert, berry parfaits are pretty and delicious. Layer fresh strawberries, rasp- berries and blueberries in tall glasses and top with light whipped cream. SHOPPING LIST: angel hair pasta, corn- starch, vegetable broth, dried oregano, garlic, broccoli florets, carrots, onion, tomato, Parmesan cheese, lettuce, eggs, crumbled blue cheese, garlic bread, fresh strawberries, raspberries and blueber- ries, light whipped cream.
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10 THE ROANOKE TIMES Sunday, June 29, 2014
AS I ENROLLED MY UNRULY
PUPPY TO TAKE OBEDIENCE
CLASSES, THE TRAINER ASSURED ME
THE BARK STOPS HERE!
Answer :
After the deer had a baby, they —
IMMUNEHAMMER
WISDOMNIMBLE
FORMATVACANT
FAWNEDOVER HIM
●
●●
●
●●
n NITROGEN HYDROGEN
METHANE HELIUM RADON
ARGON XENON NEON
n TURTLE LIZARD SNAKE
n SLEET SNOW RAIN
n STING
n WALL
1. BIFOCALS
2. INSULATION
3. OBSIDIAN
4. BLONDIE
5. GREENHOUSE
6. TUMBLERS
7. TIFFFANY
Sudoku TriplesCrossword Kakuro 7 Little Words
Word Roundup
Cryptoquip
KenKen
TEST YOUR FAITHQUIZ ON PAGE 5
PUZZLE SOLUTIONS
PUZZLES ON PAGE 4
1. New
2. 7
3. Water
4. Saul
5. 0
6. Night
Peach mini pies
7-DAY MENU PLANNER
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RICHMOND POTATO SALAD SUMMER PASTA PEACH MINI PIES
SUNDAY THURSDAY FRIDAY
Servings: Makes 8 servingsPreparation time: about 20 minutesCooking time: 15 minutes for potatoesScrub potatoes and cook in boiling water for 15 minutes
or until tender. Drain, cool slightly; peel and slice into salad bowl. Add onion, cucumber, celery, bell pepper and pars-ley; mix lightly. In a small bowl, combine French dressing, lemon juice, mayonnaise and salt; pour over vegetables while potatoes are still warm. Season with pepper. Mix well. Chill until ready to serve.
Per serving: 149 calories, 2 g. protein, 8 g. fat (49 percent calories from fat), 0.9 g. saturated fat, 18 g. carbohydrate, no cholesterol, 411 mg. sodium, 2 g. fiber.
Dietary exchanges: 1 starch, 1 1⁄2 fat.
Servings: Makes 6 servingsPreparation time: 15 minutesCooking time: less than 10 minutes, plus pastaCook pasta according to directions; drain and set aside.
Mix cornstarch with 3/4 cup broth. In medium saucepan, mix remaining broth, oregano, garlic, broccoli, carrots and onion. Cover and cook on low for 5 minutes or until tender. Stir cornstarch mixture and add to vegetables. Cook and stir until mixture boils and thickens. Add tomato. Pour over pasta and toss to mix; sprinkle with cheese.
Per serving: 198 calories, 7 g. protein, 2 g. fat (7 percent calories from fat), 0.5 g. saturated fat, 39 g. carbohydrate, 2 mg. cholesterol, 334 mg. sodium, 3 g. fiber.
Dietary exchanges: 2 starch, 2 vegetable.
Servings: Makes 8 piesPreparation time: 15 minutesBaking time: 18 to 20 minutesHeat oven to 400 degrees. Toss peaches, sugar, corn-
starch, ginger and lemon juice in a medium bowl; set aside. Unroll crusts on lightly floured surface. Using a 3-inch round cutter, cut out 8 rounds from each crust. Spoon 1 heaping Tbsp. fruit filling onto center of 8 of the rounds. Moisten edges of each with egg wash. Top each with sec-ond dough round; press edges with fork to seal. Place pies, 2 inches apart, on ungreased baking sheets. Sprinkle tops with additional sugar if desired. Bake 18 to 20 minutes or until golden. Serve warm or at room temperature.
Per pie: 267 calories, 3 g. protein, 14 g. fat (44 percent calories from fat), 5.7 g. saturated fat, 36 g. carbohydrate, 29 mg. cholesterol, 267 mg. sodium, 1 g. fiber.
Dietary exchanges: 1 1⁄2 starch, 1 other carbohydrate, 3 fat.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
SUNDAY Make family day special with your grilled chicken. Take a trip down memory lane with me and sample Richmond
potato salad (see recipe). It’s from a restaurant in a former downtown Rich-mond, Virginia, department store, where many mothers once shopped. Serve the combo with coleslaw and whole-grain rolls. Splurge on chocolate
layer cake and fat-free vanilla ice cream for dessert.PLAN AHEAD: Prepare extra chicken and save enough cake for Monday. Save enough potato salad and coleslaw for Tuesday and enough ice cream for Sat-urday.SHOPPING LIST: chicken to grill, small new potatoes, onion, cucumber, celery, green bell pepper, fresh parsley, French dressing, lemon, low-fat mayonnaise, coarse salt, pepper, coleslaw, whole-grain rolls, chocolate layer cake, fat-free vanilla ice cream.
potato salad and coleslaw. A couple of fresh plums make good dessert.SHOPPING LIST: any barbecue, whole-grain sandwich rolls, fresh plums.
WEDNESDAY Save some money by serving an economical BLT sandwich for dinner. Toast whole-grain bread, spread with low-fat mayonnaise
and top with slices of bacon, lettuce and tomatoes. Add a dill pickle on the side. Serve with oven fries (frozen). For dessert, make banana pudding complete with vanilla wafers and light whipped cream.SHOPPING LIST: whole-grain bread, low-fat mayonnaise, bacon, lettuce, tomatoes, dill pickles, frozen oven fries, banana pudding, vanilla wafers, light whipped cream.
FRIDAYFor the Fourth of July, pile (any) burg-
ers on the grill and serve them on whole-grain buns with all the trim-mings such as tomatoes, lettuce,
mustard, (low-fat) mayonnaise, ketchup, onion and pickles. Add baked beans and deli macaroni
salad to the picnic. Let the kids help make the grand finale, peach mini pies (see recipe).PLAN AHEAD: Save enough pies for Saturday.SHOPPING LIST: (any) burgers, whole-grain hamburger buns, tomatoes, lettuce, mustard, low-fat mayonnaise, ketchup, onion, pickles, baked beans, deli macaroni salad, peaches, sugar, cornstarch, ground ginger, lemon, pack-age refrigerated piecrusts, egg.
16 small new potatoes1 medium onion, minced1 medium cucumber, peeled,
seeded and diced1⁄2 cup celery, diced1⁄4 cup green bell pepper,
minced
2 Tbsp. minced fresh parsley
1⁄2 cup French dressing2 tsp. fresh lemon juice1⁄2 cup low-fat mayonnaise1⁄2 tsp. coarse saltPepper to taste
8 oz. angel-hair pasta2 Tbsp. cornstarch1 (14-oz.) can vegetable
broth, divided1 tsp. dried oregano2 cloves garlic, minced2 cups broccoli florets
2 medium carrots, sliced1 medium onion, cut into
wedges1 medium tomato, diced3 Tbsp. freshly grated
Parmesan cheese
2 ripe peaches, peeled, pitted and cut into 1/2-inch pieces
1⁄3 cup sugar2 Tbsp. cornstarch1 tsp. ground ginger1 tsp. fresh lemon juice
1 (14-oz.) package (2 crusts) refrigerated piecrusts (at room temperature)
1 egg beaten with 1 Tbsp. water
SATURDAYInvite guests for snapper
with pineapple salsa. For the salsa, combine 1 1⁄2 cups coarsely chopped fresh pine-
apple, 1 1⁄2 Tbsp. fresh lime juice, 1 Tbsp. minced red onion, 1 Tbsp. chopped fresh cilantro, 1 Tbsp. tequila (if desired) and 1 tsp. seeded and minced jalapeno pep-per. Mix well. Heat oven to 450 degrees. Brush 4 (4- to 6-oz.) snapper fillets with canola oil. Add coarse salt and pepper to taste. Bake about 10 minutes (according to thickness) or until opaque through-out, turning halfway through cooking time. Serve with salsa. Add packaged yellow rice, steamed fresh zucchini, a red-tip lettuce salad and baguettes. For dessert, top leftover peach pies with leftover ice cream.SHOPPING LIST: fresh pineapple, limes, red onion, fresh cilantro, tequila (if desired), jalapeno pepper, snapper fil-lets, canola oil, coarse salt, pepper, pack-aged yellow rice, fresh zucchini, red-tip lettuce, baguettes.
����������
MONDAYMake chicken Caesar salad with Sunday’s leftover chicken and a packaged Caesar salad. Top the salad with thin strips of the left-
over chicken. Serve with bread sticks. For dessert, slice the leftover cake and top with fresh strawberries.SHOPPING LIST: packaged Caesar salad, bread sticks, fresh strawberries.
TUESDAYStop off for your favorite bar-
becue (beef, pork or chick-en) for a quick meal tonight. Spoon it on whole-grain
sandwich rolls. Serve it with leftover
THURSDAYKeep dinner simple with sum-
mer pasta (see recipe). On the side, add a lettuce wedge and top with sliced eggs and
crumbled blue cheese. Add garlic bread. For dessert, berry parfaits are pretty and delicious. Layer fresh strawberries, rasp-berries and blueberries in tall glasses and top with light whipped cream. SHOPPING LIST: angel hair pasta, corn-starch, vegetable broth, dried oregano, garlic, broccoli florets, carrots, onion, tomato, Parmesan cheese, lettuce, eggs, crumbled blue cheese, garlic bread, fresh strawberries, raspberries and blueber-ries, light whipped cream.
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