Wednesday, October 27, 2010

Sweet Potato Fries (Weight Watchers)

This recipe made a sweet potato eater out of me! I love them with ketchup! Be careful cutting the sweet potatoes--they're very hard when they're raw.

2 lbs large sweet potatoes, scrubbed
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
  1. Preheat oven to 450F degrees.
  2. Half the potatoes, then cut into 1/2 inch wedges.
  3. Toss with oil, salt and pepper in medium bowl.
  4. Arrange the potatoes in a single layer on a nonstick baking sheet.
  5. Bake, turning once, until browned and crisp, about 35 minutes.
Makes 4 1-cup servings: 234 Cal, 6g Fiber, 4g Fat, 4 Points

Saturday, October 23, 2010

Salmon Croquettes

I'm not a big fish eater, so this recipe is my saving grace during Lent. It's very low calorie if you use non-stick spray and low calorie whole wheat bread.

1 14 3/4 oz. can Prelate Wild Alaska Pink Salmon
2 sl (whole wheat) bread, ground to crumbs in herb grinder
2 eggs
ca. 1/4 tsp Onion Powder
ca. 1/2 tsp Salt
ca. 1/4 tsp Pepper

1. Drain salmon and remove skin and bones, if desired. (I do!)
2. Make bread crumbs.
3. Combine everything.
4. Form 9 croquettes. I prefer them to be about 2 1/2 or 3 inches wide and only about 3/8 inches thick.
5. Fry either in oil or with non-stick spray until nicely browned on both sides.

Note: I think they taste best with yellow mustard on them. Some people like cracker crumbs, other prefer mashed potatoes and some even use rice. See what you like best.

Sunday, October 3, 2010

100% Whole Wheat Bread

 I used to get a newsletter from The Prepared Pantry. This recipe came from that newsletter and can still be found on their website: It's so delicious and the dough is so easy to work with--either as eater or baker, you'd never know it was 100% whole wheat! 

The key to really great 100% whole wheat bread is to extract the best flavors from the whole wheat and temper the harsh tones that sometimes accompany [whole wheat bread] whole wheat flour. Good whole wheat bread has an almost nutty taste without a bitter aftertaste. A long fermentation gives the yeast a chance to produce its own flavors and convert the starch to sugar. By refrigerating the dough overnight, you can make excellent 100% whole wheat bread.

This is one of our favorite bread recipes. Yeasts perform differently at low temperatures. In this recipe, the dough is mixed the day before and refrigerated. The acids and enzymes produced by the yeast at lower temperatures temper the harshness of the whole wheat and develop wonderfully complex bread flavors. It’s no more work than other recipes; you just mix the dough the day before.

Bakers note: This bread should be very light and fluffy, not dense. The secret of making it so is to make sure that the dough rises fully both in the first rise and in the pans. The dough will fill two 5 x 9‑inch loaf pans and should be very soft and puffy before baking. If you let it over‑rise, you may see a blister or two in the dough. Poke the blisters with the point of a knife and hurry the bread into the hot oven.

5 to 6 cups fine‑ground whole wheat flour
1 seven gram packet of instant yeast (or two teaspoons)
2 cups water
1/2 tablespoon salt (or 1 1/2 tsp)
1 large egg
1/3 cup brown sugar
4 tablespoons melted and slightly cooled butter

1. Place about three cups of the flour in the bowl of your stand‑type mixer. Add the yeast. Carefully measure 2 cups room temperature (80 degrees) water. The water should feel cool to the touch. Mix the water with the flour with a dough hook for 30 seconds or until the yeast is dissolved and the ingredients begin to combine.

2. Add the salt, egg, sugar, and butter and continue mixing. Add most of the remaining flour and continue mixing at a medium speed for at least four minutes adding more flour as needed to reach a soft dough consistency. (It is important that the dough be mixed for at least four minutes to develop the gluten.) The dough should clear the sides of the bowl but will be soft, not firm, to the touch.

3. Once the dough is mixed, place it in a large greased bowl, turning once to coat both sides, and cover with plastic wrap. Refrigerate overnight or for up to three days.

4. On the day that you would like to bake your bread, remove the dough from the refrigerator and let it warm to room temperature‑‑about three hours. The dough should rise to nearly double in size.

5. Once the dough has risen, form the loaves. Coat your hands with flour and gently form a loaf by pulling the dough around itself to create a slightly stretched skin. You may need to coat your hands several times if the dough is sticky. If necessary, pinch the seams together on the bottom of the loaf. Lay the loaf gently in a well‑greased loaf pan and cover with plastic wrap. Repeat with the second loaf. Let double again in size, about 1 ½ hours.

6. Preheat the oven to 350 degrees F. Once the dough has doubled (the loaf should be very puffy), place the two loaves on a shelf in the top half of the oven, well‑spaced so that air can circulate between the loaves. Bake for thirty minutes or until done. The interior of the loaves should register at least 185 degrees F when an insta‑read thermometer is inserted through the bottom crust. Remove the bread from the pans and cool on wire racks. Let it cool completely before cutting.

Recipe courtesy of Dennis Weaver at The Prepared Pantry. This recipe appeared in “Bake it Better” published by The Prepared Pantry, June 24, 2005.