Healthy Supper Step-by-Step

A good-for-you supper with less fat and more flavor is just a few simple recipes away.


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The Menu

    This meal guide filled with easy, fat-reducing cooking methods proves you can celebrate your next special occasion while still eating right.

    -- Shrimp and Scallops en Papillote
    -- Nutty Broccoli
    -- Raspberry-Sauced Pears

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Shrimp and Scallops en Papillote

    Cooking foods "en papillote" (in parchment paper) is an easy method to master and allows you to oven-steam foods as a healthy alternative to pan frying. The next four slides highlight the recipe's main steps.

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Step 1: Fold Parchment Over Food

    Fold parchment over seafood stack like a book. Start sealing at the edge of the fold. Step 2 shows how to begin folding the parchment package.

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Step 2: Beginning Parchment Fold

    After placing the parchment over the food, work in 2-inch sections, folding about 1/4 inch of the open edges over and crease tightly. Fold again. The next slide shows how to finish forming the parchment package.

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Step 3: Forming Parchment Package

    After beginning the fold, continue working around the open edges of the parchment, overlapping folded sections slightly. Step 4 shows how to close the parchment package.

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Step 4: Closing the Parchment Package

    Once you've folded all sides, finish with a double fold at the end of the packet. Make sure folds are creased tightly so they don't open.

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Nutty Broccoli

    Broccoli goes gourmet with the easy addition of citrus and nuts. Different nuts (cashews, almonds, pecans) will give you different flavors. The next four slides show the step-by-step for perfect steamed broccoli.

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Step 1: A Steamer Basket

    A steamer basket generally has feet that sit on the bottom of the pan so that the food doesn't touch the water during steaming. Step 2 shows how to fill the pan with water.

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Step 2: Fill Pan with Water

    After the steamer basket is in place, add enough tap water to the saucepan so that the water level is below the bottom of the basket. The next step shows how to add broccoli to the steamer.

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Step 3: Add Broccoli

    Bring the water to boiling. Add prepared broccoli to the steamer basket. Step 4 shows how to finish the steaming process.

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Step 4: Steaming Broccoli

    With the broccoli in the basket, cover the saucepan and reduce the heat so that the water simmers and steam forms in the pan. Keep pan covered during steaming.

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Raspberry-Sauced Pears

    Baked pears covered in raspberry sauce make an elegant, easy dessert. The best part? They're fat free. And the sauce is just as good over ice cream or pound cake. The next slide shows how to scoop the cores out of the pears.

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Step 1: Coring Pears

    Slice the bottoms off the pears so they will stand upright. Use a melon baler to scoop the cores out from the bottoms of the pears. Leave the stems intact but remove all of the cores and seeds.

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Anyone Can Cook

    Anyone Can Cook is an innovative cookbook that encourages those new to the kitchen to make simple yet tasty meals, while providing the tools to move on to more complex recipes.

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