I want to share one of my favorite oatmeal cereal recipes. Muesli is also the easiest cereal imaginable to make. It takes only five minutes because it isn’t even cooked.
Muesli, a Swiss-German word meaning mixture, was developed as a health food by Swiss nutritionist Dr. Bircher-Benner near the end of the 19th Century. It has since become a staple breakfast cereal throughout Europe. During the past two decades this hearty, nutritious combination of grains and dried fruits, usually eaten with yogurt, milk or fruit juice, has been gaining in popularity.
There are many similar commercial products available in most supermarkets either labeled muesli or granola. However, making your own muesli gives you the option of adding your favorite dried fruits and nuts, and it’s much less expensive.
HIGH-FIBER MUESLI
Preparation time: 5 minutes
Chilling time: Overnight
Yield: Eight 3/4-cup servings
2 1/2 cups old-fashioned rolled oats
3/4 cup chopped dried prunes
1/2 cup raisins
2 tablespoons chopped raw almonds
1 teaspoon ground cinnamon
3 cups water
1. Combine oats, prunes, raisins, almonds and cinnamon in large bowl; mix well.
2. Add water and mix. Cover; refrigerate overnight before serving.
Nutrition information per serving:
Calories ……… 175 Fat ………… 3 g% calories from fat .. 15
Cholesterol ….. 0 mg Sodium …….. 5 mg Carbohydrates …… 35 g
Protein ………. 5 g
Q. This is a delicious old recipe that certainly needs to be made lighter. Thank you.
Jeanne S., Pennington, N.J.
GREEK MACARONI AND MEAT CASSEROLE
Preparation time: 40 minutes
Cooking time: 1 hour 45 minutes
Standing time: 15 minutes
Yield: 15 servings
Meat filling:
2 to 3 tablespoons butter or olive oil
2 large onions, finely chopped
1 clove garlic, minced
1 1/2 pounds lean ground beef or lamb, or combination
1 can (4 ounces) tomato paste
1 cup dry red wine
1 teaspoon each, ground: nutmeg, cinnamon, allspice
Salt, pepper to taste
1/4 teaspoon orange zest
2 large eggs, well-beaten
1 1/2 cups grated Greek cheese, such as kefalotyri or kasseri, or Parmesan
1/4 cup fine bread crumbs
Macaroni:
1 box (1 pound) elbow macaroni or ziti
2 to 3 tablespoons butter
Cream sauce:
1/2 cup (1 stick) butter
7 tablespoons flour
1 quart (4 cups) warm milk
Salt, white pepper to taste
4 large egg yolks
1 1/2 cups grated Greek cheese such as kefalotyri, kasseri or Parmesan
Topping:
1/2 cup fine bread crumbs
Grated nutmeg
Butter
1. For filling, melt butter in large skillet. Add onions and garlic; cook until barely soft. Crumble meat into pan and cook until no longer pink. Drain off fat. Stir in tomato paste, wine, nutmeg, cinnamon, allspice, salt, pepper and orange zest. Heat to simmer; cook, uncovered, stirring often, until juices have been absorbed, about 45 minutes. Remove mixture from heat; cool completely. Stir in eggs, grated cheese and bread crumbs. Set aside.
2. Cook macaroni according to package directions until tender, but still has some “bite.” Drain; toss with butter. Cover; set aside.
3. For sauce, melt butter in large, heavy saucepan over medium-high heat. Gradually stir in flour; cook, stirring constantly, over medium heat 1 minute. Gradually pour in milk, stirring continually. Heat sauce to boil; reduce heat. Simmer, stirring often, until thickness of whipping cream. Remove from heat. Add salt and pepper. Stir some of hot sauce into beaten yolks to warm them. Whisk yolks into sauce; cook, stirring constantly, 2 minutes. Cool. Stir in grated cheese.
4. Heat oven to 350 degrees. Butter 15- by 10- by 3-inch roasting pan; sprinkle bottom lightly with some of bread crumbs. Spread half of the macaroni into pan. Cover with meat filling. Pour about half of cream sauce over meat; add remaining macaroni in even layer. Pour remaining sauce over all. Sprinkle top of casserole with 1/2 cup bread crumbs and some ground nutmeg. Dot with butter. Bake until casserole is set and top is golden brown, about 1 hour. Let stand undisturbed at least 15 minutes before cutting.
Nutrition information per serving:
Calories ……… 465 Fat ………… 23 g% Calories from fat .. 45
Cholesterol … 170 mg Sodium ……. 670 mg Carbohydrates …… 37 g
Protein ……… 25 g
A. This recipe is a lot of work, but it makes a lot and it has very interesting flavors. I reduced the amount of butter and oil, used egg substitute in place of the eggs and egg yolks, and found that freshly grated fat-free Parmesan cheese worked beautifully. Be sure to use freshly grated cheese because the already-grated canned cheese doesn’t taste as good.
LIGHTER GREEK MACARONI AND MEAT CASSEROLE
Preparation time: 40 minutes
Cooking time: 1 hour 45 minutes
Standing time: 15 minutes
Yield: 15 servings
Meat filling:
2 teaspoons olive oil
2 large onions, finely chopped
1 clove garlic, minced
1 pound extra-lean ground beef
1/2 pound lean ground lamb
1 can (4 ounces) tomato paste
1 cup dry red wine
1 teaspoon each, ground: nutmeg, cinnamon, allspice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon orange zest
1/2 cup egg substitute
1 1/2 cups (4 1/2 ounces) fat-free
Parmesan cheese, freshly grated
1/4 cup fine bread crumbs
Macaroni:
1 box (1 pound) elbow macaroni or ziti
1 tablespoon butter
Cream sauce:
2 tablespoons butter
7 tablespoons flour
5 cups warm 1 percent low-fat milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1/2 cup egg substitute
1 1/2 cups (4 1/2 ounces) fat-free Parmesan cheese, freshly grated
Topping:
1/2 cup fine bread crumbs
Grated nutmeg
1. For filling, Heat olive oil in large skillet over medium-high heat. Add onions and garlic; cook until barely soft. Crumble meat into pan; cook until no longer pink. Drain off fat. Stir in tomato paste, wine, nutmeg, cinnamon, allspice, salt, pepper and orange zest. Heat to simmer; cook, uncovered, until juices have been absorbed, about 45 minutes. Stir occasionally to prevent sticking. Remove mixture from heat; cool. Stir in egg substitute, grated cheese and bread crumbs.
2. Cook macaroni according to package directions until al dente. Drain; toss with butter. Cover; set aside.
3. For sauce, melt butter in large, heavy saucepan over medium heat. Gradually stir in flour; cook, stirring constantly, 2 minutes. Do not let brown. Gradually pour in milk, stirring continually. Heat sauce to boil. Reduce heat to low; simmer, stirring constantly, until thickness of whipping cream. Remove from heat; add salt and pepper. Whisk some hot sauce into egg substitute to temper. Whisk egg substitute back into sauce. Cool. Stir in grated cheese.
4. Heat oven to 350 degrees. Spray 15- by 10- by 3-inch baking dish with non-stick coating; sprinkle bottom with a few bread crumbs. Spread half of the macaroni on bottom. Cover with meat filling. Pour about 1/3 of cream sauce over meat; add remaining macaroni in even layer. Pour remaining sauce over all; sprinkle top of casserole with bread crumbs and some ground nutmeg. Spray top lightly with non-stick spray. Bake until casserole is set and top is golden brown, about 1 hour. Let stand 15 minutes before cutting.
Nutrition information per serving:
Calories ………. 325 Fat ………. 8 g% calories from fat .. 22
Cholesterol ….. 40 mg Sodium …. 477 mg Carbohydrates …… 38 g
Protein ………. 20 g
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