ORIENTAL GARBANZO SOUP

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb AM Unrefined Olive Oil
1/2 c Chopped onion
1/2 c AM Garbanzo Flour
4 c Water
2 tb Soy sauce
1/8 ts Garlic powder (optional)
1 t Sweet basil leaves crushed

Preheat heavy saute’ pan, then add oil and onion and saute’ until soft.
Add 1 cup cold water. Stir in flour until smooth. Stir in remaining
water gradually. Add seasonings. Let cook over medium low heat until
slightly thickened, stirring occasionally (or over higher heat stirring
constantly). Do not allow to boil.

Source: Arrowhead Mills “toasted Garbanzo Flour” tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

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Title: Pasta With Walnuts
Categories: Pasta, Microwave, Fast
Servings: 4

1 lb Fettucini; green preferably
Pepper
2 Onions; thinly sliced
2/3 c Sour cream
1/4 c Oil
2 Garlic cloves; minced
1 c Parmesan; grated
2 tb Butter

Cook fettucini conventionally on stove and drain. Microwave
directions: Meanwhile place oil, onions and garlic in 2 qt bowl and cook on
HIGH (100%) for 2 minutes. Add walnuts, stir and cook at HIGH (100%) for 2
minutes more. Stir in cheese and sour cream. Cook at HIGH (100%) for 1 1/2
to 2 minutes, stirring every 30 seconds. Season with pepper to taste. Toss
cooked fettucini in butter and top with walnut sauce.
posted by Anne MacLellan

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Title: SPRINGTIME CHICKEN SALAD
Categories: Poultry, Salads, Vegetables, Sauces
Yield: 4 servings

3 x Chicken breast halves
1 lb Fresh asparagus
Head iceberg lettuce
Lemon slices for garnish

—————————-LEMON-HERB DRESSING—————————-
1/2 c Lemon juice
2 tb Lemon juice
2 x Sm clove garlic, pressed
1 ts Oregano
1 ts Basil
1 ts Salt
1/4 ts Pepper
1/4 c Slivered toasted almonds

VARIATION: 1lb of boneless chicken breasts can be poached with 1/4 c lemon
juice and water or broth to cover in a 9-in skillet. Place over med heat.
Bring to a boil slowly. Reduce heat. Simmer for 1 min. Remove from heat.
Cover. Let stand 20 mins. Remove chicken, pat dry and shred. PREPARATION:
Place chicken in a saucepan. Cover with water. Simmer for 20 min. until
done. Remove. Cool. Wash asparagus. Snap off stalks at the point of
tenderness. Partially fill a large skillet with water. Bring to boil. Add
asparagus. Cover and heat until water comes back to a boil. Uncover. Boil
slowly for 4-5 mins until spears bend a little when lifted. Drain. Cool.
With a knife, shred half of the lettuce. Place in a large salad bowl.
combine the dressing ingredients. Shake until blended. Drizzle half of the
dressing over the lettuce. Shred the chicken. Slice the asparagus into 2-in
diagonal pieces. Combine with the lettuce. Drizzle with remaining dressing.
Garnish with lemon slices. Serve, sprinkled with almonds, if desired.

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VEGETARIAN COUSCOUS CASSEROLE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c Water
1/4 ts Salt
1 c Couscous, uncooked
15 oz Canned black beans, drained
8 3/4 oz Can no-salt-added whole
Kernel corn, drained
8 oz Canned sliced water
Chestnuts, drained
7 oz Jar, roasted red peppers in
Water, drained and cut into
Strips
1/2 c Minced green onions
2 tb Minced pickeled jalapeno
Pepper
1 c Part-skim ricotta cheese
2 tb Balsamic vinegar
2 ts Sesame oil
1 t Ground cumin
Vegetable cooking spray
6 c Fresh spinach leaves

1. Combine water and salt in a saucepan; bring to a boil. Remove from
heat. Add couscous; stir well. Cover and let stand 5 minutes or
until couscous is tender and liquid is absorbed. Add black beans
and next 5 ingredients; stir gently.
2. Combine ricotta cheese, vinegar, oil, and cumin; stir into couscous
mixture. Spoon mixture into an 11x7x2″ baking dish coated with
cooking spray. Bake, uncovered, at 350F for 25 minutes or until
thoroughly heated.
3. Cut spinach leaves into thin strips. Place 1 cup spinach on each
serving plate; spoon couscous mixture evenly over spinach.
Nutritional Analysis (per serving): Calories 299, protein 15.3g, fat
5.8g, carbo 47.4g, sodium 206g, cholesterol 13mg

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Baked Cauliflower

Recipe By : My files
Serving Size : 8 Preparation Time :0:00
Categories : Vegetables Low-Cal
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 large cauliflower
1 onion — diced
2 tablespoons parsley — chopped
1 clove garlic — minced
16 ounces stewed tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese — optional

Break cauliflower into small florets. Combine everything in a casserole dish.
Coveer and bake at 350F for about 40 min., or till te
nder.

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Title: CHICKEN PESTO VEGETABLE STIR-FRY WITH FETTUCI
Categories: Poultry, Pasta
Yield: 1 servings

2 Whole broiler-fryer chicken
-breasts,
-halved, boned, skinned,
-cut in bite-sized pieces
1 cn (10 3/4 OZS.) chicken
-broth
3/4 c Prepared pesto
3 tb Tomato sauce
1 tb Chicken-flavored bouillon
-granllles
1/4 ts Salt
1/4 ts Pepper
5 ts Butter, divided
1 tb . olive oil
1 1/2 c Cauliflower florets
1 1/2 c Broccoli florets
2 md Zucchini, quartered
-lengthwise, cut in 1-inch
-slices
2 md Carrots, sliced diagonally
2 tb Red wine

1 pkg. (12 Os.) fettucine, cooked according to package
directions 1/4 cup Parmesan cheese, freshly grated

In medium bowl, mix together broth, pesto, tomato
sauce, bouillon granules, salt and pepper; set aside.
In large fry pan, place 2 tablespoons of the butter;
add olive oil and heat to medium-high temperature. Add
chicken, cauliflower, broccoli, zucchini and carrots;
cook, stirring, about 10 minutes or until chicken is
brown and chicken and vegetables are fork tender. Stir
in pesto mixture and wine; bring to a boil. Reduce
heat to low and simmer about 3 minutes. Remove from
heat; set aside. Add remaining 3 ta blespoons of
butter to fettucine, tossing to coat. Place fettucine
in large shallow dish; spoon chicken mixture over
fettucine. Sprinkle with Parmesan cheese. Makes 6
servings. From the files of Al Rice, North Pole
Alaska. Feb 1994

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The book is _Fat Free, Flavor Full: Dr. Gabe Mirkin’s Guide to Losing
Weight Living Longer_ by Gabe Mirkin and Diana Rich. (1995, ISBN:
0-316-57440-6).

SPICY CHICK PEAS AND SPINACH

1 large onion, chopped
4 cloves garlic, minced
6 carrots, sliced thin
1 cup bouillon
1/2 teaspoon harissa
1 lb chick peas, cooked or 3 cans, drained
1/4 cup fresh cilantro, chopped
1 lb fresh spinach, rinsed and torn in pieces
Cooked brown rice or couscous

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a
large pot and simmer until the vegetables are softened, about 20
minutes. Add the chick peas, cilantro and spinach and simmer until
the spinach is wilted. Serve over brown rice or couscous. Each diner
can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.

Black Bean Enchiladas with Tomato Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Bean Mexican

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup dried black beans
4 cups water
2 teaspoons olive oil
1 large onion — chopped
3 cloves garlic — minced
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
2 large tomatoes –chopped — peeled, seeded
1 cup corn kernels
3 jalapeno chilies — seeded and chopped
1/4 teaspoon ground black pepper
8 corn tortillas — 6 in. in diameter
1/2 cup nonfat sour cream — (dairy)
1/2 cup monterey jack cheese — low-fat if desired

—Tomato Salsa—
2 tomatoes — seeded and chopped
1/3 cup red onion — chopped
1 jalapeno pepper — seeded and diced
1 tablespoon chopped fresh cilantro
1 teaspoon lime juice
1/8 teaspoon salt
1/8 teaspoon ground black pepper

In a large saucepan over high heat, combine the beans and water and bring to a
boil. Reduce the heat to medium and cook for 1 1/2 hours, skimming away the
gray foam that appears. Drain well.

Preheat an oven to 350¡F. Coat a 13-by-9-inch baking dish with nonstick
cooking spray.

In a large nonstick frying pan over medium heat, heat the oil. Add the onion
and garlic and saute for 3 minutes. Add the chili powder and cumin and saute
for 1 minute. Add half of the tomatoes and the corn, chiles, salt and pepper
and simmer for 1 minute.

Wrap the tortillas in aluminum foil and warm in the oven for 5 minutes.

In a food processor with the metal blade, combine the beans and sour cream and
process until smooth. Add to the frying pan and cook until the beans are warm,
about 3 minutes.

Divide the bean mixture among the tortillas. Roll and place seam side down in
the prepared dish. Top with the remaining tomatoes and the cheese. Cover with
aluminum foil and bake until the cheese melts, about 20 minutes.

To serve, divide among 4 individual plates. Top each with an equal amount of
the Tomato Salsa.

Tomato Salsa
In a medium bowl, combine the tomatoes, onion, chili, cilantro, lime juice,
salt and pepper. Stir to mix well. Cover and refrigerate until serving. One
serving is 1/2 cup.

Source: Jane Fonda Cooking for Healthu Living

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Per serving: 450 Calories; 9g Fat (18% calories from fat); 20g Protein; 75g
Carbohydrate; 17mg Cholesterol; 427mg Sodium

Title: Pink Crustacean Cheese Biscuits
Categories: Breads
Yield: 10 Servings

1/4 ts Garlic salt or powder
1/4 tb Parsley flakes
1/4 ts Italian seasonings
1 lb Bisquick
8 3/4 oz Cold water
1/4 lb Cheddar cheese,
-sharp,grated
1/8 c Butter or margarine

Preheat oven to 450 degrees. Mix bisquick, water and cheese. Drop by large
spoonfuls onto greased baking sheet. Bake for 8-10 minutes. After baking,
(while hot) brush on melted butter or margarine mixed with garlic powder,
parsley flakes and italian seasoning. (Amounts will vary by the size batch
you make, but a little goes a long way.) Serve hot.

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GUMBO FILE’

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Seafood Soups/stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 lb Lump crabmeat, picked over
1/4 c Shortening
2 tb Flour (heaping)
1/4 c Onion, chopped
1 lb Okra, rinsed, trimmed, and t
-inly sliced
1/2 c Ham, chopped
16 oz Tomatoes with juices
2 tb Green bell pepper, finely ch
-pped
2 Garlic cloves, minced, and m
-shed to paste with
1/2 ts Salt
1 Bay leaf
6 Parsley sprigs
1 Thyme sprig
2 tb Celery leaves, chopped
3/4 lb Shrimp, shelled
Cayenne pepper to taste
1 tb File’ powder

In a heavy skillet, melt the shortening over mod-low
heat. Add flour and cook the roux, stirring
constantly, for 30 minutes, or until it is the color
of cocoa. Stir in the onion and cook, stirring until
onion begins to brown. Add okra and cook over
moderate heat, stirring frequently, until okra is
golden. In a kettle, bring 8 cups water to a boil, add
the roux mixture, ham, tomatoes, with juice, bell
pepper, garlic paste, bay leaf, parsley, thyme, and
celery leaves. Simmer the mixture, stirring
occasionally for 50 minutes. Stir in the shrimp and
lump crabmeat and simmer for 5 minutes or until shrimp
are firm. Season it with cayenne and salt. Discard bay
leaf and serve the gumbo sprinkled with file’ powder.
Makes about 9 cups. a 1945 Gourmet Mag. favorite.

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