Title: Spaghetti with Peas and Sun-Dried Tomatoes
Categories: Miamiherald, Pasta
Yield: 2 servings

1/2 c Sun-dried tomatoes
1 c Boiling water
Olive oil spray
1/2 md Onion; sliced
1 c Frozen petite peas
1/2 c Fat-free,low salt chicken
-broth
2 ts Olive oil
1/4 lb Spaghetti
1/2 c Fresh basil; chopped
Salt and pepper to taste

Place pot with 2-3 quarts of water on to boil for
spaghetti. Cut sun-dried tomatoes into small pieces.
Pour boiling water over them and let sit 5 minutes or
until needed. Spray a nonstick pan with olive oil
spray and saute onions on medium high until soft,
about 5 minutes. Drain tomatoes and add to onions. Add
peas and chicken stock. SImmer 1 minute. Add oil and
stir well. When large pot of water come to a boil, add
spaghetti and boil for 10 minutes. Drain.
In a serving bowl, toss spaghetti with vegetables.
Sprinkle with basil and add salt and pepper to taste.

Nutrional info per serving: 396 cal; 16 pro, 71g carb,
6g fst (14%) Exchanges: 1 veg, 3.7 bread, .2 meat, .9
fat

Source: Dinner in Minutes Column
Miami Herald 2/22/96

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Title: SWEET AND SOUR BEEF STIR FRY
Categories: Beef, Oriental
Yield: 2 servings

8 oz Beef flank or round steak
4 tb Salad oil
1/2 c Diagonally sliced carrots
1/4 c Green bell pepper,cut into
Squares
1/2 c Snow peas
1/2 ts Ground ginger
1 md Clove garlic,minced
1 tb Cornstarch
1 cn 10 1/2 oz. ready to serve
French onion soup
1 tb Cider vinegar
1 ts Sugar

Place steak in freezer until partially frozen for
easier slicing.On a cutting board,slice beef,crosswise
of grain,into 1/4″ wide strips. In a 10″ skillet or
wok over high heat with 3 tsp. hot oil,cook carrots
and green bell pepper for 2 minutes,stirring quickly
and frequently. Add snow peas;stir fry 2 additional
minutes.With a slotted spoon,remove vegetables to a
plate. Add remaining oil,ginger,garlic and beef to
skillet; stir fry until meat loses pink color,about 2
minutes. In a small bowl,blend cornstarch with
soup;stir in vinegar and sugar.Gradually,stir into
skillet;cook,stirring constantly until thickened.
Return cooked vegetables to skillet;heat
thoroughly.Serve over rice,if desired.Makes 2 servings.

—–

Brittany Mixed Fish Soup

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fish Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 pounds Mixed fish — cleaned *
Lge Onions — peeled **
Lge clove Garlic — crushed
3 tablespoons Butter or margarine
Med potatoes, peeled — in 1/4s
10 cups Water
Med. Bay Leaves
1 teaspoon Dried Thyme
1/2 teaspoon Dried Marjorin
Sprigs Parsley
2 teaspoons Salt
1/2 teaspoon Pepper

Slices of crusty French bread * Flounder, mackerel, cod, or haddock **
Sliced thin

Cut fish into chunks of equal size. Saute onions and garlic in heated butter
or margarine in a large kettle until tender. Add potatoes, water, bay leaves,
thyme marjoram, parsley, salt and pepper. Bring to a boil.

Add prepared fish and lower heat to moderate. Cook, covered, about 25
minutes, until fish and potatoes are tender. Remove and discard bay leaves.
Put slices of bread in wide soup plates. Ladle broth over bread.

Serve fish and potatoes separately on a platter.
Serves 6 to 8.

– – – – – – – – – – – – – – – – – –

Spicy Roasted Chickpeas
———————————————————————–

1 – 16oz pkg (2 C) dried Chickpeas – soak over night
cook on stove or steam till just tender (40 minutes with my B D steamer)
Drain – cool

2 egg whites (or 1/4 Egg Beaters) | combine
1 pkg taco seasoning |

Place Chickpeas taco blend in a large bowl with a tight lid and shake
till Chickpeas are evenly coated.

Evenly distribute Chickpeas on a large cookie sheet sprayed with PAM

BAKE at 325 degrees for 1 hour – stirring occasionally

Store in covered container in the refrigerator

Lemon Snow

Recipe By : Beth Emeth/ Philadelphia, PA April, 1973
Serving Size : 4 Preparation Time :0:00
Categories : Sweet Endings- Fruit Desserts Low Calorie
Low Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lemon — rind only,
— cut into strips
1/2 cup lemon juice
1/2 cup sugar
dash salt
3 cups crushed ice — firmly packed

Place all ingredients except crushed ice, into a blender container.
Cover
and blend on high speed for 30 seconds.

Remove cover and with motor on, add ice. Continue to blend for 30
seconds
to 1 minute, or til mixture is consistency of fine snow. (If mixture
stops
churning, break surface with a rubber spatula, being very careful not to
dip too deeply. This will introduce air and the blending action will
begin
again.)

Spoon immediately into sherbet glasses and serve with a small spoon.

– – – – – – – – – – – – – – – – – –

Title: Fish Stew with Herbs
Categories: Fish, Harned 1994, Herb/spice, Main dish, Stews
Yield: 1 batch

1 lb Fresh or frozen haddock*
2 tb Olive or corn oil
1 md Onion; chopped
2 Carrots; finely chopped
1 Celery stalk plus leaves
— finely chopped
2 Garlic cloves; peeled
— finely chopped
28 oz Can Italian plum tomatoes
— undrained
1/2 c Fish or vegetable stock or
1/2 c Bottled clam juice
1/2 c Dry white wine
Garlic oil**
1 c Garlic croutons**

——————————-BOUQUET GARNI——————————-
1 Bay leaf
2 Thyme sprigs
1 Strip of lemon peel
1 lg Sprig of fennel fronds
4 Black peppercorns

———————————-GARNISH———————————-
Chopped fresh fennel or
Chopped fresh parsley

*Or perch or cod.

**To make the garlic croutons, cut crusts from thick, day-old bread.
Cut bread into large cubes. Spread a cookie sheet with garlic oil –
either oil in which whole garlic cloves have been steeped, or oil
that has been heated gently with a cut garlic clove, pressing on
clove to release oils. Toss croutons in the garlic oil, then bake at
400 F., turning often, 8 to 10 minutes, until golden brown.

If frozen, unwrap fish and allow to stand at room temperature for 15
to 20 minutes, or until soft enough to cut. With a sharp knife, cut
into 2″ cubes.

Meanwhile, heat oil in a large, heavy saucepan. Add prepared onions,
carrots and celery and saute, stirring, 3 to 5 minutes over medium
heat. Add garlic and saute another 1 or 2 minutes. Add tomatoes (and
their juices), stock and wine. Tie bouquet garni spices in a
cheesecloth bag and attach with string to pot handle for easy
removal. Place in tomato-wine mixture and let come to a boil,
uncovered. Boil 5 to 10 minutes, then reduce heat to low. Add fish
cubes and cover pot. Simmer 15 minutes or until fish flakes easily
with a fork.

Serve on top of garlic croutons in heated bowls, garnished with
chopped fennel or parsley.

Yield: 4 to 5 servings.

From _Nancy Enright’s Canadian Herb Cookbook_ by Nancy Enright.
Toronto: James Lorimer Company, 1985. Pg. 44. ISBN 0-88862-788-2.

—–

Title: RED LENTIL LOAF
Categories: Main dish, Vegetarian, Vegetables
Yield: 6 servings

1 c Dried red lentils
3 c Water
1 c Rolled oats
1 1/2 ts Egg replacer
2 tb Water
1 c Cooked brown rice
1 c Grated carrots
2 tb Low-sodium tamari
2 Scallions; chopped
2 Garlic cloves; minced
1 ts Dried sage

MMMMM———————-RED PEPPER SAUCE—————————
1 Red bell pepper; chopped
1/2 c Light soy milk
2 tb Tahini or cashew butter
1 tb Arrowroot; PLUS:
1 ts Arrowroot
1 pn Sea salt
2 tb Dijon mustard
1 pn Cayenne pepper
1 tb Minced fresh basil; -OR-
1/2 ts -Dried basil

Cook lentils in 3 cups water (44-55 minutes on stovetop or 5-9
minutes in pressure cooker).

Preheat oven to 350 F. Oil a loaf pan and sprinkle sides and bottom
with a tablespoon of oats.

Whisk egg replacer with 2 tablespoon water until light and foamy.

In a large bowl, combine egg replacer and lentils with remaining
ingredients.

Press mixture into loaf pan and bake for 40 minutes. Remove from
oven and let stand for 5 to 10 minutes before slicing.

Per serving: 149 cal, 7 g prot, 340 mg sod, 28 g carb, 1 g fat, 0 mg
chol, 31 mg calcium

* HINTS: Use one whole egg instead of egg replacer and water. * For a
firmer loaf, add 1/4 cup dried bread crumbs to mixture * before
baking. * Serve with Red Pepper Sauce (below)

RED PEPPER SAUCE (makes about 1 cup):
=====================================
Place bell pepper, soy milk, tahini and arrowroot in a blender.
Blend until smooth and creamy.

Pour mixture into a saucepan and bring to a boil while stirring
constantly with a wire whisk. Reduce heat to low and whisk in salt,
mustard and cayenne pepper. Sprinkle with basil and serve.

Per serving (2 tablespoons): 48 cal, 2 g prot, 78 mg sod, 13 g carb,
3 g fat, 0 mg chol, 10 mg calcium

From: Vegetarian Gourmet – Winter 1993 Typed for you by Karen Mintzias

MMMMM

Title: Famous Oatmeal Cookies
Categories: Cookies
Yield: 1 servings

3/4 c Shortening
1/2 c Sugar
1 c Brown sugar
1 Egg
1/4 c Water
1 ts Vanilla
3 c Oats
1 c Flour
1/2 ts Baking soda
1 ts Salt

Melt butter. Mix liquids, then add dry ingredients.
Bake for 12-15 minutes.

—–

Title: Granola
Categories: Snacks
Servings: 12

2 1/2 c Quick-cooking oatmeal
1 c Shredded coconut
-(unsweetened, from a health
-food store)
1/3 c Untoasted sunflower seeds
1/4 c Hulled sesame seeds
4 tb Margarine
1/4 c (packed) dark brown sugar
1/4 c Honey
1/2 ts Salt
-(omit salt if using
– salted margarine)
1 1/2 ts Vanilla extract
1/2 c Toasted wheat germ
1/2 c Raisins

Preheat the oven to 300~.

Spread the oatmeal, coconut, sunflower seeds and sesame seeds in a large,
lightly buttered roasting pan or ovenproof dish (about 11×17 inches is
best, although a smaller pan will do). Bake for about 20 minutes, tossing
several times.

Meanwhile, combine in a small saucepan the margarine, brown sugar, honey
and salt and bring to a simmer, stirring. Add the vanilla off the heat.

Reset the oven to 350~ then add the wheat germ to the toasted mixture.
Dribble the sugar-honey mixture syrup over the granola, tossing with a fork
to coat the dry mixture evenly.

Return the pan to the oven and bake for 5-6 minutes longer. Add the
raisins, toss to distribute, and press the granola down firmly into an even
layer. Bake 5 minutes or so longer, or until the granola is golden.

Remove from the oven and let cool slightly. Slip a flexible spatula under
the granola to break in to large pieces. Let cool completely and store
airtight.

Makes 6 cups.

[ Better Than Store-Bought ]

Posted by Theresa Merkling

MMMMM

Title: Cold Lard Omelet
Categories: Cheese/eggs
Yield: 200 servings

300 Eggs
200 tb Milk
12 1/2 c Cold lard
200 tb Cat hair or feathers, etc.

As served by King Neptune:

Combine eggs and milk, beating with a whisk until frothy. Pour into
cooking pans, cooking each in one piece, turning each when one side is
slightly less than done.

When the eggs are almost done remove from heat and smooth the cold lard
across half of the omelet and fold in half. Sprinkle the hair on top
and cut into as many servings a needed.

—–