FIND NEW RESOLVE IN THE NEW YEAR: THE NEW AMERICAN PLATE
from the American Institute for Cancer Research

The start of each new year offers up a clean slate. It's a great time to start moving toward a diet that can help you maintain a healthy weight and provide the sound nutrition you need. The key is found in The New American Plate, AICR's back-to-basics approach to eating that focuses on proportion and portion size.

It's important that at least two-thirds of your plate contain vegetables, fruits, whole grains and beans. Meat and dairy products should take up one-third or less. The vitamins, minerals and phytochemicals found in fruits and vegetables have been shown to help prevent cancer, heart disease and other health problems.

Reducing meat, fish or chicken to one three-ounce serving leads the health-conscious cook to a variety of dishes, such as stews and casseroles, that focus on vegetables, whole grains and beans.

One-pot meals like these are deeply rooted in the traditions of the American table, but can encompass a full range of ethnic dishes as well. For a change from beef stew, try a Middle Eastern beef and bean hot pot. Combine Great Northern beans, peeled and diced tomatoes, long-grain rice, some lean stew beef and beef bouillon, all seasoned with chopped onion, minced garlic, thyme, cinnamon, bay leaves and black pepper. Or sample the Italian flavors of a chicken stew made with skinless chicken breast meat, chopped tomatoes, sliced zucchini rounds, wide egg noodles and chicken stock, seasoned with garlic, basil, chili powder, salt and pepper.

Portion size is an equally important consideration on the New American Plate. Even with wholesome foods, too many calories can lead to the health problems associated with overweight and obesity. Happily, meals rich in fruits, vegetables, whole grains and beans tend to fill you up, and manage to do so with far fewer calories than are found in meals built around meat and dairy products.

Bean and Veggie Enchilada Casserole

Assemble casserole in a 9 x 13 inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, then end with bean mixture on top. Sprinkle cheese over the casserole and bake until hot and bubbly, about 30-40 minutes.   Serves 6-8, with 316 calories and 7 grams fat per serving.

OATMEAL - BEYOND HOT CEREAL
from the American Institute for Cancer Research

A comforting bowl of hot oatmeal makes an excellent start to a cold winter day, especially when topped with a sliced banana or some grated apple. But during National Oatmeal Month, serving oatmeal for breakfast is just the beginning of a whole list of ways to prepare this popular grain. With four grams of dietary fiber in each cup of oatmeal, it's a great way to get the fiber boost all of us need each day.

Make an oat and roasted root vegetable soup by sautéing garlic cloves and sliced leeks in sesame oil with diced carrots, potato and turnip, then roasting the vegetables until they are a deep golden brown. Simmer the vegetables with toasted oatmeal and vegetable stock, seasoned with grated ginger, rice wine vinegar, salt and pepper for about 10 minutes, and add a dash of soy sauce before serving.

Oats make a sensational coating for fish or chicken. Try flounder fillets dredged in a mixture of oat flour, sesame seeds, minced fresh cilantro and rosemary, ground white pepper and turmeric. Fry in a bit of sesame oil until golden and crisp, then drain on paper towels and serve immediately with lime wedges. Try marinated skinless chicken parts rubbed with a mixture of cinnamon, nutmeg, cumin, lemon juice and minced mint as a super substitute for fried chicken. In a plastic bag, combine oatmeal, all-purpose flour, salt, pepper and more cinnamon, nutmeg and cumin. Coat chicken pieces with the mixture in the bag, shaking to coat well. Then bake at 375 degrees for about 50 minutes, until the chicken is cooked through and golden.

Oats make a great addition to baked goods, such as muffins or cookies, and are a favorite topping for fruit crisps. Try a dessert of baked apples with golden raisins and bulgur. Layer a casserole dish with bulgur that has been cooked in a mixture of milk, sugar and vanilla, add a layer of cored and thinly sliced golden delicious apples and golden raisins. Now cover with aluminum foil and bake at 375 degrees for about 20 minutes, or until the apples are tender. Remove the foil and sprinkle with a mixture of oatmeal, flour, cinnamon, nutmeg and sugar and bake, uncovered, 15 minutes longer, or until the topping is golden brown.

Oatmeal Fruit Bars

Preheat oven to 400 degrees. Line a nonstick 9x13 inch baking pan with foil and spray foil with nonstick cooking spray.

Prepare crust by mixing margarine with sugar in bowl until well blended. Beat in flour, baking soda and oats until mixture is crumbly. Press half of oat mixture into prepared pan. Spread filling in an even layer over oats. Sprinkle remaining oat mixture over filling and press down lightly.

Bake bars for 25 minutes or until top is golden. Cut into 40 bars while still warm. Cool bars completely and store them in an airtight container.  Each bar contains 95 calories and 2 grams of fat.

_{Copyright 2001 © Ann Hall Every}