Title: Black Bean Rice Salad
Categories: Salads, Main dish, Low-fat, Vegetarian, Ovo-lacto
Yield: 4 servings

2 c Cooked rice
– cooled to room temperature
1 c Cooked black beans
1 c Chopped fresh tomato
2 oz Cheddar cheese (optional)
— shredded
1 tb Snipped fresh parsley
1/4 c Light Italian dressing
1 tb Fresh lime juice
Lettuce leaves

Combine rice, beans, tomato, cheese (if desired), and parsley in large
bowl. Pour dressing and lime juice over rice mixture; toss. Serve on
lettuce leaves.

Each serving provides:
* 209 calories
* 7.4 g. protein
* 0.7 g. fat
* 45.1 g. carbohydrate
* 3.2 g. dietary fiber
* 560 mg. sodium
* 0 mg. cholesterol

NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is
used for calculation.

Source: “Light, Lean Low Fat” booklet
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias

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Title: SMOKED CORN STUFFED PEPPER
Categories: Main dish, Vegetarian, Ovo-lacto
Yield: 8 servings

8 lg Green peppers 1 md Onion; chopped
1 1/4 ts Salt; divided 1 c Chopped walnuts
1 ts Ground black pepper 4 oz Canned chopped green
chilies
3 c Cooked rice 1/2 ts Liquid smoke
15 oz Canned black beans 1/2 ts Ground cumin
— drained and rinsed 2 oz Monterey Jack
w/jalapenos
11 oz Canned Mexican-style corn — shredded. (Optional)
— drained

———————————-GARNISH———————————-
Jalapeno pepper slices

Cut a thin slice from stem end of each pepper; remove seeds and membranes;
rinse. Cook peppers 5 minutes in enough boiling water to cover; drain.
Season inside of peppers with 1 teaspoon salt and black pepper; set aside.
Combine rice, beans, corn, onion, walnuts, chiles, liquid smoke, cumin and
remaining 1/4 teaspoon salt. Spoon 1 cup rice mixture into each pepper;
stand upright in 13 x 9-inch baking pan. Cover pan with foil; bake at 350
degrees F. for 20 minutes. Remove cover, sprinkle peppers with cheese.
Cook
an additional 5 minutes or until cheese is melted. Garnish with jalapeno
pepper slices.

Microwave Oven Instructions: Cut a thin slice from the stem end of each
pepper; remove seeds and membrane and rinse. Season with 1 teaspoon salt
and black pepper; set upside down on a paper towel to drain. Combine rice,
corn, onion, walnuts, chiles, liquid smoke, cumin and 1/4 teaspoon salt in
13×9-inch microproof casserole. Cook on HIGH 2 minutes. Spoon 1 cup
mixture into each pepper; place them back in casserole. Pour 1/4-inch
water
in bottom of dish. Cover with vented plastic wrap. Microwave on MEDIUM
(50% power) for 7 minutes. Uncover and sprinkle cheese on top of each
pepper. Microwave on HIGH 1 minute. Garnish with jalapeno pepper slices.

Each serving provides: * 293 calories * 10.1 g. protein * 10.4 g. fat *
43.8 g. carbohydrate * 5.2 g. dietary fiber * 0 mg. cholesterol * 465 mg.
sodium.

[Karen’s note: The nutritional information obviously does not count the
Jack cheese, which is an OPTIONAL ingredient.]

Source: “Veg-able Rice” Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias

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HAZELNUT COOKIES

Recipe By :
Serving Size : 40 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Egg whites
1 1/2 c Hazelnuts — finely ground
3/4 c Superfine sugar
1 Lemon’s peel — finely grated
1/2 ts Ground cinnamon
10 Candied cherries — quartered

Preheat oven to 350 F (175 C). Line several baking sheets with rice
paper. In a medium-size bowl, beat egg whites until soft peaks form.
Very carefully fold hazelnuts, sugar, lemon peel and cinnamon into egg
whites until mixture is smooth. Spoon into a piping bag fitted with a
3/4-inch-plain tip. Pipe small circles, about 1-1/2 inches in diameter,
onto prepared baking sheets, spacing well apart. Place a cherry quarter
in the center of each circle. Bake 20 minutes or until very lightly
browned. Remove from oven; leave cookies on baking sheets until cool.
When cool, remove cookies and peel paper off each one.

– – – – – – – – – – – – – – – – – –

Title: Broccoli and Mushroom Dip
Categories: Relishes Appetizers Low-cal 999
Servings: 1

2 c Broccoli, chopped 1 T Vegetable oil
1 ea Garlic clove 1/2 ea Onion, chopped
1/4 lb Mushrooms, chopped 3/4 c Cottage cheese, low fat
1/4 c Yogurt, low fat plain 1 pn Salt, pepper

Cook broccoli just until tender-crisp, (3 minutes). Drain and put under
cold water. In nonstick skillet, heat oil over medium heat; add garlic,
onion and mushrooms and cook, until onion is tender. Set aside.
In blender, combine cottage cheese and yogurt; season with salt and pepper
to taste. Process just until mixed. Cover and refrigerate. Makes 2 1/2
cups.
Per T: 12 cal; .5 g fat; 0 cholesterol; 22 mg salt.

—————————————————————————–

Monte’s Conch Fritters w/Mustard Sauce No. 3494 Yields 30 Fritters

1 Lb Conch Meat MUSTARD SAUCE:
2 Red Bell Peppers 3 Tbls Mayonnaise
2 Green Bell Peppers 1 Tbls Prepared Mustard
2 LARGE Sweet Onions 1 tsp Lemon Juice
1 Tbls Cayenne – Salt
2 tsp Old Bay Seasoning – Black Pepper, Ground
1 Egg
2 1/2 Cups Self Rising Flour

Preheat the oil in the deep fryer.
Rinse the conch meat.
Discard the orange fin and the foot.
Use a food processor to chop the meat.
Remove the seeds and membranes from the peppers.
Peel the onions.
Chop the onions and peppers into medium size pieces.
Place the chopped meat and vegetables in a mixing bowl.
Add the seasonings and the egg.
Mix in the flour.
Roll into 1 1/4 " balls.
Deep fry, adding one fritter at a time to the hot oil and waiting several
seconds before adding the next up to a maximum of five cooking at any one
time.
Fry until golden and light (about 5 minutes each).
Add another fritter after removing each cooked fritter.
Drain.
Serve with the mustard sauce.
Prepare the sauce by combining the ingredients and adjusting salt and pepper
to taste.

Title: Incredibly Creamy Chocolate (Tofu) Pie
Categories: Veg-cook, Sept.
Yield: 8 servings

1 10 oz. pk. Sunspire
Chocolate Chips or Carob
Chips
2 10 5 oz. pks. Mori-Nu Silken
Tofu (Firm)
3 T Light honey
1 9″ Pride O’the Farm Graham
Cracker or Cookie Pie Crust

Heat Sunspire Chips in a double boiler or pan sitting in water until
smooth. Add honey. In a blender or processor blend Mori-Nu Tofu until
smooth. Add the chocolate/honey mixture to tofu and whip until creamy.
Pour filling into Pride O’the Farm Pie Crust. Chill over night. Slice and
serve.

c1990 Morinaga Nutritional Foods, Inc.

From: jschwarz@csd4.csd.uwm.edu (Joy Schwarz). rfvc Digest V94 Issue #200
Sept. 17, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com
using MMCONV.

—–

1 cup cooked spaghetti
1/2 cup Homemade spaghetti sauce with garlic and basil
1/2 green bell pepper, sliced and lightly sauteed
1/2 red bell pepper, sliced and lightly sauteed
1/4 cup Fresh grated parmesan cheese
1/2 cup shredded Mozzarella cheese

Coat a 9″ pie pan with cooking spray or olive oil.
Press the spaghetti in the pan to make a crust. Top with sauce, peppers, and
ch
eeses.

Bake in 350 degree oven until warmed through.

Title: Curried Vegetable Dip
Categories: Dips
Yield: 6 servings

2 c Mayonnaise
3 tb Catsup
3 tb Honey
3 tb Grated onion
1 ts Lemon juice
8 Drops Tabasco sauce
1 1/2 ts Curry powder

Mix all ingredients together and refrigerate 24 hours before serving. Serve
with fresh vegetables.

—–

Title: Cinnamon Cookies
Categories: Cookies
Yield: 96 servings

1 c Shortening
1 c Sugar
2 Egg yolks
1 ts Vanilla
2 1/4 c All-purpose flour; sifted
2 ts Cinnamon
1/2 ts Salt
1 Egg white
1/4 c Sugar
1 ts Cinnamon

Recipe by: Judy Pearson
Preparation Time: 1:00
Preheat oven to 400 degrees. Cream shortening and sugar until light and
fluffy. Add egg yolks and vanilla; beat well. Sift flour, cinnamon, and
salt together. Add dry ingredients to creamed mixture in three additions.

Make cookies and brush with unbeaten egg white. Combine cinnamon and
sugar; sprinkle mixture over each cookie. Bake for 8 to 10 minutes.

—–

Double Whammy Oatmeal Chews

Recipe By : Unknown Cookbook
Serving Size : 60 Preparation Time :0:00
Categories : All Newly Typed Not Shared Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup butter or margarine
1 cup granulated sugar
1 cup packed brown sugar
2 eggs
1 teaspoon vanilla
1 1/2 cups all purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
3 cups rolled oats
1 cup semisweet chocolate pieces
1 cup butterscotch pieces

1. In a large mixing bowl, beat butter with an electric mixer on medium to
high speed about 30 seconds or until softened. Add sugar and brown sugar.
Beat until combined. Beat in the eggs and vanilla. Beat in flour, baking
soda, and salt. Stir in the oats. Stir in the chocolate and butterscotch
pieces.

2. Drop dough from rounded teaspoon 2 inches apart on an ungreased cookie
sheet. Bake in a 375 oven for 8 to 10 minutes or until golden. Cool on the
cookie sheet for 1 minute. Remove cookies fromcookie sheet and cool on a
wire rack. Store in an airtight container or plastic bag at room temperature
for up to 3 days. Makes about 60.

Variations:
Prepare Double Whammy Oatmeal Chews as directed, except substitute your
favorite combination of candy-coated milk chocolate pieces, raisins, dried
chopped fuit, chopped nuts, or peanut butter flavored or other flavored
pieces for the 1 cup semisweet chocolate pieces and 1 cup butterscotch
pieces.

– – – – – – – – – – – – – – – – – –