SAVOY CABBAGE AND CORN CHOWDER

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soup Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Savoy cabbage — shredded
2 ts Peanut oil
2 tb Minced red onion
1/4 c Diced carrot
2 1/2 c New potatoes — cut in 1/2″
Cubes
2 tb Chopped cilantro
2 tb Green chili pepper — diced
1/4 ts Fennel seed
1/8 ts Dill weed
1/8 ts Coriander seed
1/8 ts Celery salt
pn Rosemary
1/4 ts Freshly ground black pepper
1/2 ts Salt
1 1/2 c 2% low-fat milk
1/2 c Fat-free chicken broth —
Low salt
5 oz Corn kernels
1/2 ts Fresh thyme — garnish

Heat oil in a flat bottom wok or large and deep saute
pan. Saute cabbage until sweetened, about 4 minutes.
Add onion and saute for 1-2 minutes. Add carrot,
potatoes, cilantro, and canned chili peppers. Combine
pinches of the dried herbs and seeds with a smaller
pinch of fresh rosemary leaves. Grind (or otherwise
crush) the seasonings, then add to the soup. Season
with pepper and salt and stir well. Pour in the milk.
Add chicken broth to level of potatoes, add 1/4 cup
more if needed to raise the liquid level. Bring to a
boil. Cover and reduce heat to simmer; cook the
potatoes for 20 minutes, stirring occasionally. Puree
half of the soup. Add 5 to 6 ounces of fresh or thawed
corn kernels. Top with snipped thyme. Cover. Simmer
another 10 to 12 minutes. Serve in chowder bowls with
sauces, like Maggi or Tabasco sauce.

Recipe By : Pat Hanneman, Riverside, CA 1996

From: Garthe@netcom.Com (Garthe Nelson)

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No-Work Salmon Chowder

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 can Salmon (15 1/2 oz) — OR
2 cans Tuna packed in water (7 oz)
1 package Frozen corn kernels — thawed
-10 oz)
2 cans Italian-style stewed — tomatoes (14 1/2 oz)
2 packages Clam juice (8 oz)
1/2 cup Long-grain white rice
1/2 teaspoon Garlic powder
Salt to taste
3 drops Tabasco sauce

>From “The Monday to Friday Cookbook.”
Drain salmon. Combine with corn kernels, stewed tomatoes, clam juice, rice
and garlic powder in a medium-size saucepan and bring to boil over medium
heat.

Reduce heat to low and simmer, covered, until rice is tender and flavors
blend, about 20 minutes. Season to taste with salt and Tabasco.

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APRICOT CHUTNEY WITH RAISINS CURRANTS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Indian Condiments

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Dried apricots
10 lg Garlic cloves
— peeled coarsely chopped
1 1×3″ piece of fresh ginger
— peeled coarsely chopped
1 1/4 c Red wine vinegar
2 c Sugar
1/4 ts Salt
1/8 ts Cayenne pepper
— (or MORE if desired)
3/4 c Golden raisins
1/2 c Currants

Put the apricots in a bowl. Pour 4 cups of hot water
over them and let them soak for an hour.

Put the garlic, and ginger into the container of an
electric blender or a food processor along with 1/4
cup of the vinegar. Blend until smooth.

Empty the apricots and their soaking liquid into a
heavy stainless-steel or porcelain-lined pot. Add the
garlic-ginger mixture, the remaining vinegar, sugar,
salt, and cayenne. Bring to a boil. Simmer on a
medium flame, stirring frequently, for 45 minutes. Do
not let the chutney catch at the bottom of the pot.
Lower heat if necessary. Add the raisins and currants
and cook, stirring, another half hour or until chutney
takes on a thick, glazed look. (It will thicken
slightly as it cools.) Let the chutney cool and store,
refrigerated, in lidded glass or ceramic jars.

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RYZI ME ARAKA (RICE PEAS)

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Olive oil
1 Onion,finely chopped
1 c Uncooked rice
1 pk Frozen peas (16 oz)
-or 2 cups shelled fresh
Salt to taste
Pepper to taste
2 1/2 c Hot water or vegetable broth

1. Heat the oil in a medium-size heavy saucepan. Saute
the onions until tender. 2. Add the rice and stir
until all grains are well-coated. Add peas, salt and
pepper (you may want to use less salt if you plan to
use vegetable broth), and stir. Add hot water or
broth, bring to a boil and cook over low heat for 25
minutes. makes four to six servings.

Nutritional analysis per serving: 150 calories, 5
grams protein, 3 grams fat, 32 grams carbohydrate.

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Title: Fruit Salad with Jalapeno-Citrus Dressing
Categories: Salads, Fruits, Lowcal, Mexican
Yield: 6 servings

1/2 sm Honeydew melon
1 Ripe large papaya, peeled
Seeded cubed
1 pt Strawberries stemmed and
Hulled
1 cn Pineapple chunks drained
Jalapeno Citrus Dressing
1/3 c Orange juice
3 T Lime juice
3 T Minced fresh mint, basil
Or cilantro
2 Jalapeno peppers seeded,
Minced
1 T Honey

Scoop seeds from melon. Remove fruit from rind with
melon baller or cut into wedges. Remove rind and cut
into cubes. Place in large bowl. Add fruits and
dressing. Gently toss to combine. Serve immediately
or cover and refrigerate up to 3 hours. Garnish with
mint. DRESSING Combine in small bowl and mix well
Calories 127 3% from fat, total fat <1g, saturated fat 0z, cholesterol 0 mg, Sodium 153mg, carbohydrate 31g, dietary fiber 4 g, protein 1 g, calcium 42mg, iron 1 mg, Vitamin c 115 mg Vitamin a 39 re dietary exchange 2 fruit Light Cooking Mexican format by Emilie rwsm05a -----

Chunky Minestrone

Recipe By : Low-Fat Ways to Cook Vegetarian
Serving Size : 7 Preparation Time :0:00
Categories : Eat-Lf Mailing List Ethnic
Italian Low Fat
Main Dishes Soups/Stews
Vegetables Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tsp Olive Oil
1 1/2 C Chopped Onion
3/4 C Carrot — Abt 1 Med,
Halved Lengthwise And Sliced
1 Clove Garlic — Minced
1/2 C Long-Grain Rice — Uncooked
2 1/2 C Water
1 1/4 C Nonfat Veg Chicken Broth, Low Sod — *Note
29 Oz No-Salt-Added Whole Tomatoes — Undrained, Chopped
1 Tsp Dried Italian Seasoning
2 C Zucchini — Abt 1 Med,
Halved Lengthwise And Sliced
15 Oz Cannellini Beans — Canned, Drained
10 Oz Frozen Chopped Spinach — Thawed, Drained
1/4 Tsp Pepper
2/3 C Parmesan Cheese

*NOTE: Original recipe stated you can use veggie or regular chicken broth,
undiluted

Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot,
and garlic; saute 3 min. Add rice and next 4 ingredients; bring to a boil.
Cover, reduce heat, and simmer 20 min. Add zucchini and next 3
ingredients; cook an additional 5 min. Ladle into individual soup bowls,
and sprinkle with cheese.

Yield: 7 (1 1/2 C) servings

According to original recipe per serving:
Cal 187, Fat 4.3g, Carb 29.1g, Pro 9g, Sod 375mg, CFF 21%

This was very good.

Entered into MasterCook and tested for you by Reggie Jeff Dwork

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NOTES : According to MC:
Cal 347.3
Fat 4.7g
Carb 58.8g
Fib 14.5g
Pro 23.9g
Sod 260mg
CFF 11.3%

Title: CINNAMON WON-TON CRISPS
Categories: Chinese, Ethnic, Appetizers
Yield: 24 servings

12 Won ton wrappers
1/4 ts Cinnamon sugar
1/2 ts Oregano leaves
1/8 ts Garlic powder

Line 10″ microwave-proof plate with paper towel. Cut
wonton wrappers diagonally into triangles. Place cut
edges of each triangle together; arrange 12 triangles
on a plate with points toward center. Coat triangles
with nonstick cooking spray; sprinkle 1/4 teaspoon
cinnamon-sugar mixture over won- tons.
Microwave, uncovered, on High for about 1-1/2 minutes
or until crisp and browned. Serve warm or cool.
Repeat with remaining won-tons.

Makes 24 triangles. Per triangle: 12 calories, no
fat, no cholesterol, 10 mg sodium.

Note: Meets American Heart Assoc dietary guidelines
for adults.
High-powered microwave used…oven wattages may vary.
If you use a low-power microwave, increase cooking
time slightly.

Source: Parade Guilt-Free Microwave Snack article
Posted on GEnie by GARLIC.QUEEN, Nov 19, 1992
MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$
71511,2253, GT Cookbook echo moderator, net/node
004/005

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Cornbread Quiche Squares

Recipe By : Pillsbury January 1994: Appetizers and Snacks (#155)
Serving Size : 24 Preparation Time :0:45
Categories : Cheese/Egg Quiche

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
11 ounces cornbread twists — refrigerated
10 1/2 ounces asparagus — canned and drained
– cut into 1″ pieces
2 ounces pimiento — drained and diced
2 green onions — sliced
1 cup half and half
1 teaspoon dry mustard
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper
5 eggs — or equivalent
egg substitute
1 cup shredded Swiss cheese
1/2 cup shredded cheddar cheese

Heat oven to 375°F.

– Unroll dough into rectangle. Place in ungreased 13×9-inch pan; press over
bottom and 1 inch up sides to form crust.

– Firmly press perforations to seal. Bake at 375°F. for 5 minutes. (Dough
will look underdone.) Remove from oven.

– Spoon asparagus, pimiento and onions evenly over crust. In medium bowl,
combine half-and-half, mustard, ginger, red pepper flakes and eggs; mix well.
Pour over crust. Sprinkle cheeses evenly over egg mixture.

– Bake at 375°F. for 20 to 30 minute or until knife inserted in center comes
out clean.

– Cut into squares. Serve warm. 24 appetizers. [100 cals 6 g fat]

SW VARIATION: Substitute roasted and diced zucchini for the asparagus. Serve
with a chunky, fresh salsa.

[mcRecipe / patH 23 Au 96]

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NOTES : This appetizer tastes best when the vegetable is overcooked. Best
price on Green Giant Asparagus Spears is restaurant supply and buyers coops
(like Price Club). Add a little fresh lemon juice to refresh after draining
and cutting.
Oven rack in center position. Use reduced fat or fat free cheese.
Nutr. Assoc. : 2897 0 0 0 0 0 0 0 0 0 0 0 0

Title: Deluxe Salmon Spread
Categories: Dips, Appetizers
Yield: 4 servings

1 lb Cooked canned salmon
1 c Mayonnaise
2 T Green pepper (diced)
2 T Pimento diced
2 t Lemon juice
1 t Tarragon vinegar
1 t Horseradish
1 t Chopped dried dill

Put mayonnaise, pepper and pimento into blender on low until
smooth. Turn into bowl with rest of ingredients. Mix well. Chill.
Serve with brown bread.

MMMMM

HOT CHILI BEEF AND ONION SOUP – YUKKAI JANG K2

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Braising Beef
8 c Water
1 1/2 tb Hot Chili Powder
2 tb Sesame Oil
12 Green Onions
2 ts Crushed Garlic
1 tb White Sesame Seeds, Toasted
– And Ground
1 t Sugar
1/2 ts White Pepper
1 1/2 tb Dark Soy Sauce

This chili-red soup is exceptionally hot. It is said
that the time to serve it is in the hottest months,
when the perspiration it induces has a cooling effect
on the diner. It is equally effective ammunition
against winter cold.

Cut the beef into cubes and place in a saucepan with
the water. Bring to a boil, then reduce the heat and
simmer gently for 1-1/2 to 2 hours until the meat is
falling apart.

Mix the chili powder with the sesame oil. Trim and
shred the green onions. Heat the chili powder and
sesame oil in a pan and fry the green onions with the
garlic for 2 minutes. Add the sesame seeds, sugar,
pepper and soy sauce and fry for 2 to 3 minutes over
medium heat.

Lift out the meat, drain well and toss in the pan for
a few minutes. Return the contents of the pan to the
stock and bring to a boil, simmering until the soup is
well flavored.

From Asia The Beautiful Cookbook. Typed by Syd Bigger.

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