Fabulous and Flavorful Recipes

* Exported from MasterCook *
Almond Cream
Recipe By :
Serving Size : 8 Preparation Time :1:30
Categories : International Pudding
Winter
Amount Measure Ingredient -- Preparation Method

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1/2 cup granulated sugar
1 stick agar-agar
1 cup water
1 3/4 cups milk
1 teaspoon almond extract
1/4 teaspoon vanilla
1 11-ounce can mandarin oranges (optional)
Soak the agar-agar in the water in a pot for 30 minutes, then bring to a boil and
stir to dissolve. Add the milk and sugar and simmer for 10 to 15 minutes, stirring
often. Add the almond extract and vanilla. Pour into an 8 � 8" pan and chill
thoroughly in the refrigerator. Cut into triangles and serve with the Mandarin
oranges.
Serves 4 to 8
Description:
"Jell-O, Chinese style, made with agar-agar and flavored with almond.
This dish rivals Jell-O for simplicity."
Cuisine:
"Chinese"
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Per serving: 83 Calories (kcal); 2g Total Fat; (19% calories from fat); 2g
Protein; 15g Carbohydrate; 7mg Cholesterol; 27mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates
NOTES : Agar-agar is a seaweed extract that can be found in featherweight

rectangular sticks in Chinese markets. It functions like gelatin, albeit with
somewhat more flavor interest.
Nutr. Assoc. : 0 2024 0 0 0 0 2130706543
Apple Fritters
Recipe By :
Categories : Dessert Fall
Fried Main Course

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APPLES
2 apples (tart and firm) -- peeled, cored and sliced into
1/4" rings
1/2 tablespoon applejack or brandy
2 to 3 teaspoons lemon juice (depending on tartness of
apples)
BATTER
1 egg
1 tablespoon granulated sugar
1/2 teaspoon grated lemon zest
1/2 tablespoon applejack or brandy
1/4 cup buttermilk -- room temperature
1/2 tablespoon butter -- melted and cooled
1/2 cup white flour
1/4 teaspoon baking soda
1/4 teaspoon salt
Oil -- for frying
Powdered sugar -- for dusting
In a large bowl, toss apples with applejack or brandy and lemon juice. Let stand 1
hour at room temperature.
For the batter, whisk egg, sugar, and lemon zest in a small mixing bowl until it
lightens in color and forms a ribbon when trailed from beaters. Beat in applejack
or brandy and then buttermilk and butter.
Sift flour with baking soda and salt. Fold into buttermilk mixture until smooth.
If batter is too thick, add 1 to 2 more teaspoons buttermilk.
Heat about 2 inches of oil in a deep fryer to about 375�F.
Drain apple slices and pat dry. Dip slices, 1 or 2 at a time, into batter to coat
completely. Let excess batter drip back into the bowl. Lower apple slices, 1 or 2
at a time, into the hot oil and fry until bottom of each slice is deep golden
brown and coating is puffed, 2 to 3 minutes. Carefully turn slices and fry until
evenly golden brown, 2 to 3 minutes each.
Drain on paper towels and serve, dusted with sugar.
Description:
"Macerated apple bits deep-fried in a buttermilk batter."
Cuisine:
"American"
Source:
"Cook's Magazine September/October 1984"
Ratings : Cholesterol Rating 5 Cost 3
Depth 2 Difficulty 3
Fanciness 3 Fat Content 7
Good For Crowds 2 Intricacy 3
Kid Appeal 7 Looks 3
Portability 3 Richness 7
Saltiness 0 Serving Temperature 7
Sweetness 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 5260 2067 797 0 0 0 0 802 2067 0 0 0 0 0 0 0
Apple Pancakes
Recipe By :Jack Ligon

Categories : Breakfast Dessert

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2 tablespoons butter -- melted in skillet
PANCAKE BATTER
1/4 cup butter -- melted
3 eggs
3/4 cup milk
3/4 cup white wheat flour
APPLE TOPPING
1/2 cube butter
3 tablespoons brown sugar
1 teaspoon vanilla
1/2 teaspoon cinnamon
1/4 teaspoon cloves
3 peeled apples -- cut in small slivers
Preheat iron skillet with butter to 425 degrees F before pouring mixture.
Pour batter into melted butter and bake 20 to 25 minutes or until golden brown,
fluffy and high. Meanwhile prepare the apple mixture to put on top of the pancake.
Topping: Heat apples and ingredients until apples are just soft.
Description:
"Fluffy pancakes with a sweet apple topping. An excellent breakfast
dish."
Cuisine:
"American"
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Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 2 Fruit; 13 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 1599 0 0 0 0 0 0 0 0

Baked Acorn Squash
Recipe By :
Categories : Baked Fall
Side Dish Vegetable
Winter

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1 whole acorn, butternut, or banana squash
2 tablespoons butter
1/8 teaspoon salt
Preheat oven to 400�F. Halve squash and remove the seeds. Melt a very small
portion of the butter (about a sixth), brush each half of the squash with the
butter, sprinkle with salt and place flat side down in a baking dish. Bake for
about 45 minutes. Check with a fork to see if it glides gently through the flesh.
Turn right side up, divide the rest of the unmelted butter evenly, place in cavity
and sprinkle with the brown sugar. Return to oven for 5 minutes. Serve
immediately.
Description:
"Baked, buttery and sweet winter squash."
Source:
"Earth Kitchen Cookbook by Dee Bell"
Ratings : Cholesterol Rating 3 Complete Meal 3
Complexity 1 Cost 2
Good For Crowds 10 Kid Appeal 5
Looks 2 Serving Temperature 9
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Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat;
1/2 Other Carbohydrates
Nutr. Assoc. : 2017 0 0 0
Baked Apple Butter
Recipe By :
Categories : Baked Condiment
Fall Fruit Dessert

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12 pounds Jonathan apples or another tart red
variety
3 quarts (approximately) water or apple juice (just
cover apples)
1 cup brown sugar or honey
2 oranges -- juiced
2 tablespoons cinnamon
2 limes or lemons -- juiced
1/2 teaspoon salt
Heat oven to 350�F.
Peel, core and cut apples into quarters. Place in large baking pan or oven kettle.
Cover apples with water, apple juice or any combination of the two. Cover and bake
for about 1 1/2 hours.
Uncover, add cinnamon, brown sugar and salt and mash with a potato masher, then
stir well. Cover and bake again for about 4 hours, stirring about every hour until
mixture is reduced, brown and thick. This is all relative to your baking vessel.
For my heavy copper kettle it takes all day. Prepare hot sterile jars. Stir in
orange and lime juice and add more sugar if desired. Put into jars and seal.
Prep Time: 1 day
Description:
"Delicious, easy, slow-baked apple pur�e."
Cuisine:
"American"
Source:
Yield:
"5 Quarts"
Ratings : Cholesterol Rating 0 Complexity 3
Cost 2 Difficulty 3
Fanciness 5 Intensity 4
Kid Appeal 10 Portability 10
Sweetness 5 Tartness 5
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Per serving: 61 Calories (kcal); trace Total Fat; (0% calories from fat); 1g
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates
NOTES : There's a wonderful difference in the slow-baked apple butter method. Make
sure the mixture is very thick when ready to add final juices, as they will thin
the mixture somewhat.
Nutr. Assoc. : 2068 1582 210 0 0 3896 0
Baked Apples
Recipe By :
Categories : Baked Dessert
Easter Fall
Fruit Dessert International

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4 Granny Smith apples or Rome apples, any
hard apple
SYRUP
BOIL TOGETHER:
1/4 cup plus 2 tablespoons water
2 tablespoons orange juice
2 tablespoons granulated sugar
1 pinch cinnamon
1 teaspoon lemon juice
2 teaspoons lemon zest
1/8 teaspoon salt
1 tablespoon brown sugar (optional) -- to top
Heat oven to 350�F. Mix together syrup ingredients and bring to a boil. Peel the
apples, removing only about the top two inches. Core the apples and place them
upright in a baking dish. Pour the syrup over and into the apples. Cover with foil
and bake for 30 minutes. A fork will glide through the apple when done. Sprinkle
tops with a little extra brown sugar and broil for 3 minutes. Serve warm with ice
cream, whipped cream, cr�me fra�che or plain cream.
Description:
"Firm apples baked to tenderness in syrup"
Cuisine:
"American"
Source:
T(Baking Time):
"0:30"
Ratings : Complexity 1 Cost 2
Depth 3 Good For Crowds 10
Kid Appeal 8 Serving Temperature 8
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Per serving: 116 Calories (kcal); trace Total Fat; (1% calories from fat); trace
Carbohydrates
NOTES : Simple and perfect without much fuss: one of the all-time great desserts.
Pick your favorite cream to serve with the apples.
Nutr. Assoc. : 3545 0 0 0 1582 0 0 0 0 0 0 0 2130706543
Baked Chicken Italiano
Recipe By :
Categories : Baked International
Main Course Poultry

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4 chicken breast halves -- boneless skinless
1/4 cup olive oil
1 cup fine breadcrumbs
1/2 cup Italian salad dressing
2 cups marinara sauce
1/2 cup sliced Mozzarella cheese
1/3 cup chopped tomatoes
1 1/2 teaspoons dried Italian seasoning
OR
3 tablespoons fresh basil or oregano -- minced
Parmesan cheese
Preheat oven to 350�F. Heat olive oil in large frying pan. Dip chicken in salad
dressing, then in bread crumbs. Brown in oil. Transfer to shallow baking dish.
Spoon marinara sauce over chicken. Top with sliced Mozzarella, then chopped
tomato. Sprinkle with herbs and a generous shake of Parmesan cheese. Bake for 45
minutes. If tomatoes begin to burn, cover loosely with foil.
Description:
"Breaded chicken breasts baked with Mozzarella, marinara sauce,
Italian dressing and Parmesan."
Cuisine:
"Italian"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 6 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 20080 0 0 922 20183 2130706543 0 3332 0
Baked Macaroni and Cheese
Recipe By :
Main Course Pasta
Vegetarian

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3 cups macaroni
TOSS TOGETHER AND TOAST:
1/2 cup sunflower seeds
1 tablespoon oil
1 small chopped onion
1 cup sliced mushrooms
2 1/2 cups grated Cheddar cheese
1/4 teaspoon nutmeg
1/2 teaspoon paprika
1/2 teaspoon salt
Black pepper -- to taste
TOSS TOGETHER TO COAT:

3 cups dry bread crumbs
2 tablespoons butter -- melted
1/4 cup chopped bell pepper or fresh parsley as
garnish
Heat oven to 350�F. Toast sunflower seeds in oil in a skillet until golden and
season with a sprinkle of salt. Boil macaroni for half the required time. (For
small shells about 3 minutes.) Macaroni should still have a definite chew to it,
because it will continue to cook in the oven. Saut� onions until light golden in
color and add mushrooms, saut� another 4 minutes. Stir all ingredients together
well and spoon into a greased baking dish. Bake for 20 minutes and cover with
breadcrumbs. Bake another 10 minutes and garnish with raw green bell pepper or
parsley.
Description:
"Macaroni baked with onions, cheese, mushrooms and sunflower seeds."
Cuisine:
"American"
Source:
Complexity 2 Cost 2
Difficulty 2 Fat Content 5
Serving Temperature 9
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Food Exchanges: 5 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 6 Fat; 0
Other Carbohydrates
NOTES : Any small pasta shells will work nicely for this dish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 20164 0
Baked Potatoes
Recipe By :
Categories : Baked Side Dish
Vegetable
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4 large russet potatoes, Idaho potatoes or other
potatoes -- well scrubbed
4 tablespoons butter (optional)
Salt
Black pepper
Heat oven to 450�F. Scrub potatoes clean and remove eyes. Space apart on oven rack
and bake for 1 hour. Medium and small potatoes take 50 and 40 minutes
respectively.
Cut potatoes open and butter and season to taste, or try one of the other standard
toppings: lowfat yogurt, cottage cheese, sour cream and chives.
Source:
Complexity 1 Cost 1
Difficulty 0 Good For Crowds 10
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : See recipes in this cookbook for wonderful potato variations that easily
become a main dish.
Potatoes baked in foil miss that oven-roasted flavor and end up more like a boiled
potato.
Nutr. Assoc. : 4796 2130706543 0 0
Baked Potatoes Stuffed with Onions, Cheddar and Sour Cream
Recipe By :
Vegetable

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2 large Baked Potatoes
1/2 cup sour cream
1 small onion -- diced fine
1/4 cup grated Cheddar cheese
1/4 teaspoon salt
Black pepper
Bake potatoes, cut in half and scoop out pulp with a spoon. Place pulp in a bowl
with half of the butter. Place potato shells in a baking dish. Saut� onions in the
remaining half of the butter until light golden brown then add a little salt. Mash
and blend potato and butter together until well-blended, add sour cream and onion.
Add extra seasoning if desired. Spoon mixture back into potato shells, top with
equal amounts of grated cheese and place in 350�F oven for another 10 minutes,
until heated through and cheese is melted. Serve immediately.
Description:
"Fluffy, light and fattening stuffed potatoes."
Cuisine:
"American"
Source:
Complexity 1 Cost 2
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Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates
NOTES : Use your imagination and vary accordingly. Bacon bits and chives on top
are a great addition.
Nutr. Assoc. : 0 0 0 0 0 0 0
Baked Potatoes
Recipe By :
Vegetable

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Salt
Black pepper
respectively.
Source:
Complexity 1 Cost 1
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Carbohydrates
become a main dish.
potato.
Nutr. Assoc. : 4796 2130706543 0 0
Baked Potatoes Stuffed with Spinach, Parmesan and Mushrooms
Recipe By :
Vegetable Vegetable Main Course
Vegetarian

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6 large Baked Potatoes
1 package frozen spinach -- thawed
1 1/4 cups grated Parmesan cheese
1 3/4 cups sliced mushrooms
1/2 teaspoon salt
Black pepper
Bake potatoes, cut in half and scoop out pulp with a spoon. Place pulp in a bowl
with two-thirds of the butter. Place potato shells in a baking dish. Saut�
mushrooms in the remaining third of the butter and add a little salt. Thaw spinach
or heat on low until just thawed, then drain completely. Mash and blend potato and
butter together until well-blended, add cheese, spinach and mushrooms. Add extra
seasoning if desired. Spoon mixture back into potato shells and place in 350�F
oven for another 15 minutes, until heated through. Serve immediately.
For a main dish, two halves make a serving.
Description:
"A tasty vegetarian main dish."
Source:
Complexity 1 Cost 2
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Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2
Fat; 0 Other Carbohydrates
NOTES : Use your imagination and vary accordingly. Try adding toasted seeds to the
mixture for extra protein.
Nutr. Assoc. : 0 0 0 0 0 0 0
Baked Potatoes
Recipe By :
Vegetable

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Salt
Black pepper
respectively.
Source:
Complexity 1 Cost 1
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Carbohydrates
become a main dish.
potato.
Nutr. Assoc. : 4796 2130706543 0 0
Baked Potatoes with Broccoli and Cheese Sauce
Recipe By :
Categories : Baked Main Course
Vegetable Main Course Vegetarian

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2 large Baked Potatoes -- see recipe
1 cup White Sauce - Medium -- see recipe
1 medium head broccoli
Salt (optional)
Black pepper (optional)
Paprika (optional)
3 hard boiled eggs (optional)
Prepare baked potatoes. Steam broccoli for about 7 minutes. (If adding eggs, hard-
boil them while the broccoli is steaming.) Prepare white sauce according to
directions in the Entertain! cookbook and stir in grated cheese when the sauce is
thickened. After cheese melts stir until blended. (If using eggs, peel them and
mash into fine bits with a fork (as if for egg salad), stir until whites and
yellows are evenly mixed.)
Cut potatoes in half and fluff a little with a fork, top with equal amounts of
broccoli florets and cheese sauce. Sprinkle egg on top of it all. Add salt and
pepper if desired. A sprinkle of paprika on the tip-top is a colorful contrast and
easy garnish.
Description:
"A flavorful broccoli and cheese topping for the basic baked potato."
Cuisine:
"American"
Source:
Complexity 3 Cost 2
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Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2
NOTES : Eggs are not necessary, but they turn the basic baked potato into a
complete meal of protein, vegetable and starch.
Nutr. Assoc. : 0 0 0 206 2130706543 2130706543 2130706543 2130706543
Baked Potatoes
Recipe By :
Vegetable

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Salt
Black pepper
respectively.
Source:
Complexity 1 Cost 1
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Carbohydrates
become a main dish.
potato.
Nutr. Assoc. : 4796 2130706543 0 0
White Sauce - Medium
Recipe By :Dee Bell

Categories : Sauce Simmered

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1 cup milk
2 tablespoons white flour
Melt butter in pan. Turn off heat. Sprinkle flour evenly into butter, stir and
slowly drip milk into mixture while stirring to remove all lumps. Turn heat on low
and stir as mixture thickens.
This is a good consistency for creamed vegetables, gravy, diced meats and egg
dishes.
Description:
"A basic versatile milk sauce."
Cuisine:
"American"
Yield:
"1 cup"
Cost 0 Depth 1
Difficulty 1 Fanciness 2
Fat Content 5 Kid Appeal 10
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Carbohydrates
NOTES : Basic and modifiable, this sauce can become a cheese sauce or a rich heavy
cream sauce; just add grated cheese or cream until you have achieved the depth of
flavor needed.
For those with cholesterol restrictions, it can be made with lowfat milk and
margarine.
Nutr. Assoc. : 0 0 0
Baked Rhubarb
Recipe By :Frances Bolton

Categories : Baked Dessert
Fruit Dessert

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2 cups finely diced rhubarb
2 cups firmly packed fresh breadcrumbs -- torn by hand
OR
3 1/2 cups loosely packed fresh breadcrumbs -- torn by hand
1 cup granulated white sugar
Preheat the oven to 300�F. Mix the first 3 ingredients. Add the melted butter.
Spread in a baking pan. Bake for 35 - 45 minutes. Serve warm or cool.
Description:
"Diced rhubarb baked with sweetened, buttery breadcrumbs. Quick easy
and yummy four-ingredient dessert."
Cuisine:
"American"
Complexity 1 Cost 2
Fanciness 3 Good For Crowds 10
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Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 2
Other Carbohydrates
Nutr. Assoc. : 3058 3339 0 2130706543 652 0
Baked Spaghetti Olivetti
Recipe By :
Main Course Summer
Vegetarian

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12 ounces spaghetti
1 teaspoon olive oil
1/4 teaspoon salt
2 1/2 cups grated Swiss or Muenster cheese
1/2 cup freshly grated Parmesan cheese
1 cup sliced green olives
1 cup sliced black olives
4 cups Vegetarian Spaghetti Sauce -- see recipe
1/2 cup minced fresh parsley -- for garnish
Heat oven to 375�F. Prepare Vegetarian Spaghetti Sauce. Cook pasta for one-third
of its preparation time in oiled and salted water. Pasta should be chewy and a
little hard in the middle. Drain all but about 1/4 cup of the water. Stir in
Vegetarian Spaghetti Sauce. Mixture should be very wet because the spaghetti will
continue to cook and absorb moisture. Grease a large baking dish and put a layer
of spaghetti, then a layer of one-third of the cheese, then a layer of one-half of
the olives (both kinds), repeat, then more spaghetti. Sprinkle with Parmesan
cheese and bake for 30 minutes or until warmed through. Garnish with the remaining
grated cheese and raw parsley. Serve.
Description:
"Spaghetti and a vegetable-laden vegetarian sauce baked with cheese
and olives."
Cuisine:
"Italian"
Source:
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Food Exchanges: 4 1/2 Grain(Starch); 3 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 7 Fat;
0 Other Carbohydrates
Nutr. Assoc. : 0 0 0 1466 20086 3584 0 0 0
Vegetarian Spaghetti Sauce
Recipe By :Dee Bell

Categories : Pasta Summer
Vegetarian

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2 tablespoons olive oil
1 medium onion -- chopped
1 cup chopped mushrooms
1/4 cup chopped green bell pepper
1 cup diced carrots
1/2 cup diced celery
1/4 cup red wine (optional)
3/4 cup tomato paste
3 cups chopped tomatoes -- fresh and peeled
OR
3 cups chopped canned tomatoes
1 tablespoon dried basil
OR
2 tablespoons minced fresh basil
1/2 teaspoon oregano
1 1/2 tablespoons thyme
1 teaspoon brown sugar
1 teaspoon soy sauce or tamari soy sauce
Salt
Black pepper
Melt butter in oil and swirl together. Saut� onion until clear, add carrots,
celery and mushrooms. Saut� for about 5 more minutes, stirring frequently. Add
green bell pepper and the rest of the ingredients. Simmer for 30 minutes. If sauce
is too thick add water. Cook 15 minutes more and salt and pepper to taste
Description:
"Carrots, mushrooms and celery make this tomato sauce as hearty as a
meat sauce."
Yield:
"4 Cups"
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Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 20022 0 2130706543 0 5296 0 2130706543 0 0

2130706543 0 0 0 1396 0 0
Baked Vegetables au Gratin
Recipe By :
Categories : Baked Casserole
Main Course Vegetable
Winter

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1 tablespoon olive oil
1 tablespoon butter
1 cup sliced mushrooms
1 large carrot -- sliced the length of the carrot, about 1/4 inch
wide
1 zucchini -- sliced into long thin strips
2 1/2 cups grated Cheddar cheese
1 small head broccoli -- sliced into long thin pieces
1 small head cauliflower -- sliced into long thin pieces
3 medium potatoes -- sliced into long thin slices
Salt
Black pepper
BEAT TOGETHER WELL

2 cups milk
3 eggs
TOPPING - MIX TOGETHER

1/4 cup Parmesan cheese
3 cups bread crumbs
Melt butter into oil, swirl to mix and add onions. Saut� until light golden and
add mushrooms. Cook another 2 minutes and remove from heat. Heat oven to 375�F.
Butter a large deep casserole dish. Wash vegetables (any combination of those
mentioned or whatever you have on hand). Slice all vegetables into thin slices,
the length of each vegetable. Lay one layer of carrot and zucchini, sprinkle with
half of the onions and mushrooms, one-third of the grated cheese, and salt and
pepper, lay down a layer of broccoli and cauliflower, sprinkle with remaining
onions and mushrooms, one-third of the grated cheese and salt and pepper. Lay down
a layer of potatoes and sprinkle with salt and pepper. Dot with butter. Mix
together milk and eggs and pour over mixture. Cover with foil and bake for 30
minutes. Uncover and bake for 15 minutes. Sprinkle with remaining one-third of the
cheese, breadcrumbs and Parmesan mixture and bake another 15 minutes.
Description:
"Carrots, broccoli, cauliflower, zucchini and potatoes baked in a
cheese sauce."
Source:
Complexity 1 Cost 2
Portability 7 Serving Temperature 8
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 3 1/2 Fat;
Serving Ideas : Good with Sunny Mushroom Bulghur for a complete vegetarian meal.
Nutr. Assoc. : 0 0 0 0 0 0 0 2495 26408 206 0 26556 0 4600 0 0 0 0 0 0 0
Baked Yogurt Parmesan Tomatoes
Recipe By :

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2 large tomatoes -- round, halved, unpeeled
MIX TOGETHER WELL:

1/2 cup nonfat plain yogurt
1 1/2 teaspoons white flour
1/2 teaspoon thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
Vegetable cooking spray or oil

1/4 cup grated Parmesan cheese
Heat oven to 400�F. Mix together well: yogurt, flour, thyme, salt and pepper and
let stand. Core tomatoes and cut in half. Spray or grease a casserole dish and
place tomatoes in it. Spoon equal amounts of the yogurt mixture on top and
sprinkle with equal amounts of cheese. Bake for about 30 minutes until light
golden brown. Serve warm.
Description:
"Tomato halves baked with a yogurt, herb and Parmesan topping."
Source:
Complexity 1 Cost 1
Looks 7 Portability 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : A tasty, lowfat use of summer bounty.

Nutr. Assoc. : 26367 0 0 0 0 0 0 0 0 2130706543 0
Ballah El Sham
Recipe By :Hanadi Rifae

Categories : Dessert Fried
International

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3 cups white wheat flour
3 1/2 cups water
1 teaspoon vanilla
1 teaspoon baking powder
3 eggs
1 1/2 teaspoons cornstarch
Saffron
Cardamom
Sugar Syrup
Mix the water, butter, cardamom and saffron in a saucepan and place it on medium
heat. Bring to a boil then remove from heat. Sift the dry ingredients and add to
the water, stirring constantly. Return to low heat source for 3 - 4 minutes
stirring all the time. Remove and let the mixture cool a little. Add the eggs one
at a time, mixing well after each addition. Add the vanilla. Let it rest 1/2 - 1
hour, then put in a pastry bag and drop in hot oil. Remove when light golden and
done and drain in a sieve.
Dip the cooked ballah el shams in the sugar syrup.

Description:
"Fried dessert pastries dipped in sugar syrup."
Cuisine:
"Middle Eastern"
Yield:
"3 Dozen"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 1599 0 0 0 0 0 0 0 0 0
Bamia Stew

Categories : International Main Course
Meat Stew

-------- ------------ --------------------------------
1/2 pound ground lamb
OR
1/2 pound ground beef
1 large onion -- chopped
2 cloves garlic -- minced
4 large tomatoes -- chopped
1 6-ounce can tomato paste
Salt
1 teaspoon dried coriander
1 teaspoon cumin
1/2 teaspoon ground black pepper
1 1/8 pounds okra -- washed heads removed
1 tablespoon tamarind pods -- soaked in water
Brown the meat without oil until it absorbs all its liquid. Add the onions, then
the spices and garlic. Mix well and add the chopped tomatoes. Cover and let cook
on medium heat. Add the water when the tomatoes appear to soften. Let it simmer
for 15 minutes, then add the okra, tomato paste and salt. Let the stew cook slowly
and towards the end add the strained tamarinds.
Serve hot with rice.
Description:
"Ground lamb or beef simmered with tomatoes, okra and Middle Eastern
spices. An okra stew very popular in the Middle East. Served with
rice."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 2130706543 0 0 0 0 0 1504 0 0 0 0 985 1477
Banana Salad
Recipe By :Joyce Tubbs

Categories : Dessert Salad

-------- ------------ --------------------------------
SAUCE
2 cups granulated white sugar
2 eggs -- beaten
6 tablespoons water
2 teaspoons vinegar
1 pound chopped roasted peanuts
12 bananas -- sliced
Mix and cook for 3 - 5 minutes over medium heat the sugar, beaten eggs, water and
vinegar. Cool and refrigerate until serving time. Then slice bananas into large
salad bowl, toss with sauce, add chopped peanuts and serve.
For best results: Keep bananas fresh. Chill sauce thoroughly. Mix all just before
serving.
Description:
"Indiana favorite; very sweet with a surprise sauce."
Cuisine:
"American"
Ratings : Cholesterol Rating 2 Difficulty 1
Fat Content 6 Good For Crowds 10
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 2 Fruit; 3 1/2
Fat; 2 1/2 Other Carbohydrates
NOTES : From Mary Burke, Lutheran Church potluck, 1978. Sliced bananas and roasted
peanuts in a sweetened egg sauce with a hint of vinegar.
Nutr. Assoc. : 0 652 0 0 0 26041 0
Barbecue Sauce
Recipe By :Dee Bell

Categories : Sauce Summer

-------- ------------ --------------------------------
2 tablespoons butter, bacon fat, or oil
1 medium onion -- minced
1/4 cup water
1/4 cup coffee
1 cup tomato ketchup
1/4 teaspoon salt
1 tablespoon chili powder
1 teaspoon paprika
Saut� the garlic and onion in oil until light golden brown. Add the catsup and
slowly stir in coffee and water until smooth. Add the rest of the ingredients and
stir until well blended. Simmer over medium-low heat for 20 or 30 minutes or until
desired thickness is achieved. For best results, baste meat in the last 20 minutes
of grilling.
Description:
"Basic, spicy barbecue sauce with a catsup base for chicken,
hamburgers and ribs."
Cuisine:
"American"
Yield:
"2 Cups"
Ratings : Complexity 1 Depth 4
Good For Crowds 10 Portability 10
Preparation vs. Cooking 10
- - - - - - - - - - - - - - - - - - -
Per serving: 37 Calories (kcal); 1g Total Fat; (31% calories from fat); trace
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 222 0 0 0 0 265 0 0 0 0
Barbequed Beef Sandwiches
Recipe By :
Categories : Beef Main Course

-------- ------------ --------------------------------
1/2 small onion
1 tablespoon oil
3 tablespoons tomato ketchup
1 1/2 cups Crock Pot Roast Leftovers (see Recipe) -- shredded
AND
Any leftover gravy
2 hamburger buns
6 slices pickles (optional)
Saut� onions in oil in a skillet until brown and translucent. Stir in beef and
leftover gravy. Add catsup and let simmer slowly for about 10 minutes.
Salt and pepper to taste. Spoon mixture onto hamburger buns and serve with pickle
slices.
Description:
"Tangy stovetop use of crock pot roast leftovers."
Cuisine:
"American"
Complexity 1 Cost 2
Difficulty 1 Kid Appeal 10
- - - - - - - - - - - - - - - - - - -
Fat; 1/2 Other Carbohydrates
NOTES : The leftover gravy measurement is irrelevant. It just adds extra flavor.
You probably won't have much gravy leftover anyway. If you have none, just thin
the catsup with a little water.
Nutr. Assoc. : 0 0 265 0 0 0 0 2130706543
Crock Pot Roast
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
1 pound beef pot roast -- whole
2 cloves garlic
Salt
Black pepper
GRAVY
Juices from roast
1/2 tablespoon cornstarch
2 tablespoons milk
OR
2 tablespoons water
Salt
Black pepper
Wash pot roast and lay in crock pot, fat side down. Slice garlic into thin slices
and lay over the top, sprinkle lightly with salt and pepper. Set dial on low and
let cook, covered, for about 5 hours. Sometimes, relative to the shape of the
roast, it will be done in 4 hours. Check to see if the meat easily pulls away.
Serve with mashed potatoes and a gravy made from the juices in the pot.
Gravy: Dissolve cornstarch in milk or water and put into stovetop pan with crock
pot juices. Cook over medium heat until thickened.
Description:
"Beef rump gently roasted with garlic and no attention."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : If you have to leave this all day while you are at work, it will be fine.
Buy a larger piece of beef so it will take longer. You will have more leftovers
for other meals. Perhaps the beef will be a little drier, but because you won't be
opening the pot all day it will be sitting in its juices with nothing escaping in
the steam. Turn the switch on just before you leave, and turn it off the minute
you get home.
This recipe allows for leftovers to make barbecued beef sandwiches or beef
Manhattan. See recipes in this cookbook.
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 2130706543 0 0 0 0
Bastilla
Recipe By :Susan Carlisle

Categories : Appetizer Baked
International Main Course
Poultry

-------- ------------ --------------------------------
1 pound chicken breasts or thighs
3 cups chicken stock -- preferably homemade
1/2 cup chopped fresh parsley
1 stick cinnamon (3 inches long)
1/2 teaspoon ground ginger
1/8 teaspoon pepper
1/4 teaspoon saffron threads
3 eggs
8 sheets phyllo dough -- thawed
1 tablespoon granulated white sugar
1 teaspoon cinnamon
2/3 cup chopped almonds -- blanched
Powdered sugar -- for garnish
Cinnamon -- for garnish
Preheat oven to 425�F.
In a large kettle add the chicken, stock, parsley, cinnamon stick, ginger, pepper
and saffron. Bring to a boil over high heat. Cover, reduce heat and simmer until
chicken is tender, about 30 to 45 minutes.
Lift chicken from stock and let stand until cool enough to handle. Remove and
discard bones and skin. Shred the meat into bite-sized pieces.
Bring the broth to a boil over medium heat. Lightly beat eggs and pour slowly into
the stock stirring until curds form, about 1 to 2 minutes. Pour mixture through a
fine strainer placed over a bowl. Let stand until well drained. Reserve stock for
soup or other uses. Discard the cinnamon stick.
Stack phyllo; keep covered to prevent drying out. Brush some of the butter on the
bottom and sides of a 10-inch deep pie pan. Overlap 6 sheets in the pan to cover
bottom and extend 8 to 10 inches beyond edge. Brush phyllo with butter. Sprinkle
sugar and second measure of cinnamon over phyllo. Top evenly with the chicken.
Spread egg mixture over chicken, then sprinkle with almonds. Fold the edges of the
phyllo over the filling and brush top with butter. Fold remaining 2 sheets of
phyllo in half crosswise and place on pie. Tuck edges inside pan and brush top
with butter.
Bake uncovered in a 425� oven for 20 minutes, or until golden brown. Shake pan to
loosen pie. Hold an unrimmed baking sheet loosely over the top of the pie and
invert pan. Lift off pan, return pie to the oven and bake until golden brown;
about 10 minutes. Invert pie onto platter. Let stand 5 minutes.
Sift powdered sugar generously over top and then decorate with crisscrossing lines
of ground cinnamon.
Description:
"Sweetened chicken cooked in cinnamon and baked into a filo pie with
almonds."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2
Serving Ideas : Serve with Moroccan Chicken (see recipe in the Entertain!
cookbook).
Nutr. Assoc. : 2571 0 0 0 2705 0 0 0 0 4453 0 652 0 0 0 0
B�chamel-Coated Fried Chicken
Recipe By :
Categories : Fried Grilled
Poultry

-------- ------------ --------------------------------
3 cups chicken stock
OR
3 cups canned chicken broth
4 chicken breast halves (1 1/2 pounds) -- skinned and boned
BECHAMEL COATING
3/4 cup milk
1/4 teaspoon thyme
Salt
White pepper -- ground
1 egg -- beaten with 2 tablespoons water
1 cup dry bread crumbs
3 quarts olive oil -- for frying
TO PREPARE: Bring chicken stock to boil in a large saucepan. Add chicken breasts;
return stock to boil, cover, and simmer until chicken is cooked through, about 12
minutes. Remove chicken breast; reserve 3/4 cup of the chicken stock for the
B�chamel Coating. Cool chicken breasts to room temperature.
Meanwhile, for the coating, heat butter in a small saucepan. Add flour; cook over
low heat, stirring constantly until flour is incorporated into the butter, about
30 seconds. Continuing to stir constantly, gradually add milk and reserved 3/4 cup
chicken stock. Simmer, still stirring constantly, until b�chamel thickens, about 2
minutes. Stir in thyme and season with 1/4 teaspoon salt and 1/8 teaspoon white
pepper or to taste; cool to room temperature. Dip each chicken breast in this
b�chamel, then refrigerate until b�chamel is firm, about 1 hour. (Can be
refrigerated overnight.)
TO COOK: Heat oil in a Dutch oven or electric deep fryer to 365�F. Dip both sides
of each chicken breast into the egg-water mixture, then dredge in breadcrumbs. Dry
chicken breasts, turning once, until golden brown, about 5 minutes. Drain chicken
breasts on paper towels and serve.
Description:
"A novel method for keeping fried chicken nongreasy."
Cuisine:
"Mediterranean"
Source:
"Cook's Magazine April 1990"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The b�chamel coating forms a protective layer that helps keep the meat
extra moist. It is important to chill the coated chicken until the b�chamel is
firm. For an hors d�oeuvre, use the technique described in this recipe, but
substitute bite-size pieces of chicken.
Nutr. Assoc. : 342 0 2130706543 26039 0 0 0 0 0 0 0 0 3218 0 0
Beef and Millet Pie with Indian Spices
Recipe By :
Categories : Baked Beef

-------- ------------ --------------------------------
1/2 cup millet
1 medium green bell pepper -- cut into small bits
1 medium red bell pepper -- cut into small bits
3 stalks celery -- cut into small bits
2 medium clove garlic -- minced
1 tablespoon minced fresh ginger root
1 pound ground beef (optional)
1/3 cup coarsely chopped walnuts
3/4 cup fresh bread crumbs
1 tablespoon tomato paste
2 eggs -- beaten
1 cup tomato juice (optional) (omit in
vegetarian version)
1 teaspoon ground cumin
3/4 teaspoon dried red pepper flakes
1/2 cup cilantro -- minced, loosely packed
Salt
Ground black pepper
VEGETARIAN VERSION� ADD THESE:

4 ounces mushrooms -- minced
1/2 cup millet
1 egg
1 medium potato -- peeled and diced
TO PREPARE: Bring millet and 2 1/2 cups water to boil in a small saucepan; simmer
until just tender, about 15 minutes. Drain and set aside.
Heat oil in a large skillet. Add next 6 ingredients; saut� until vegetables
soften, about 5 minutes. Mix millet, vegetable mixture, and remaining ingredients,
including 1 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
TO COOK AND SERVE: Heat oven to 375�F. Press mixture into a 10- by 2-inch round
baking dish, cover with aluminum foil, and bake for 1 hour. Remove foil and bake
until top of pie is browned, about 20 minutes longer. Remove pie from oven and let
stand for 5 minutes. (Can be cooled, covered, and refrigerated up to 4 days.) Cut
pie into wedges and serve warm or at room temperature.
FOR VEGETARIAN VERSION: Omit the beef and tomato juice. Increase the millet to 1
cup, the water to 1 quart, the tomato paste to 2 tablespoons, and the eggs to 3.
Also, add 4 ounces minced domestic mushrooms and 1 peeled and diced medium potato.
Shape and bake this mixture as directed.
Serves 8-10.
Description:
"A spicy ground beef pie that can be made vegetarian-style."
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 3366 2130706543 5471 0 0 0 2130706543 0 4714

26086 3605 20187 0 0 0 1503 0 0
Beef Manhattan
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup Crock Pot Roast Leftovers (see Recipe)
1 cup potatoes -- mashed
2 pieces bread -- toasted
Black pepper
Salt
Shred the leftover pot roast into the leftover gravy. Reheat or make mashed
potatoes and toast. Cut the toast on the diagonal, one piece per serving, and
separate slightly on the plate. Lay a scoop of mashed potatoes right in the center
of the toast and ladle the gravy and beef over the potatoes and toast. Salt and
pepper to taste.
Description:
"Hearty use of surplus pot roast, gravy and mashed potatoes on toast."
Cuisine:
"American"
Complexity 0 Cost 3
Kid Appeal 8
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : You need leftover gravy to make this dish.

Nutr. Assoc. : 0 0 0 0 0
Crock Pot Roast
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
2 cloves garlic
Salt
Black pepper
GRAVY
Juices from roast
2 tablespoons milk
OR
2 tablespoons water
Salt
Black pepper
Description:
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
you get home.
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 2130706543 0 0 0 0
Beef Tenderloin with Sage, Rosemary, and Arugula
Recipe By :

-------- ------------ --------------------------------
1 1/2 pounds beef tenderloin -- center cut, trimmed
1/2 tablespoon minced fresh rosemary
3 sprigs fresh rosemary -- for garnish
1/2 tablespoon minced fresh sage
5 medium fresh sage leaves -- for garnish
2 bunches arugula, about 8 ounces
7 tablespoons extra virgin olive oil
1 1/2 tablespoons balsamic vinegar
Salt and fresh-ground black pepper
PREPARATION: Cut the tenderloin into 12 medallions, each about 3/4-inch thick. Put
each medallion between two pieces of plastic wrap or waxed paper and gently pound
into 1/4-inch thick scallops. (Can cover and refrigerate beef overnight.)
Stem and rinse arugula. (Can refrigerate in a large plastic bag.) Arrange arugula
on a large serving platter and drizzle with the balsamic vinegar and 5 tablespoons
of the oil.
COOKING: Brush 2 large skillets with 1 tablespoon of oil. Sear the scallops until
rare, about 1 minute on each side.
SERVING: Put scallops in a single layer over the arugula and sprinkle with salt,
pepper, minced rosemary and sage, and the remaining tablespoon olive oil. Garnish
with rosemary sprigs and whole sage leaves.
Description:
"Tender beef medallions Briefly seared, served on a bed of peppery
arugula and sprinkled with fresh herbs."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : When tenderloin is sliced into medallions, lightly pounded and quickly
seared, very tender, rare scallops of beef result. The beef is sprinkled with
minced sage and rosemary and served on a bed of arugula.
Nutr. Assoc. : 0 3399 1286 3403 1302 49 0 0 2130706543
Bill's Potato Salad
Recipe By :Elaine Crawford

Categories : Salad Side Dish
Vegetable

-------- ------------ --------------------------------
7 eggs -- hard-boiled
12 medium russet potatoes -- peeled and cooked
1 tablespoon prepared yellow mustard
3/4 cup sweet pickle relish
3/4 cup Miracle Whip
OR
3/4 cup mayonnaise
3 green onions (optional) -- if available
Cook, cool and dice eggs and potatoes. Add mustard, relish, salad dressing, and
onion if available. Mix well and refrigerate until time to serve.
Description:
"Boiled eggs and potatoes dressed with pickle relish and mayonnaise."
Cuisine:
"American"
Yield:
"1/2 Gallon"
Complexity 1 Cost 2
Sweetness 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
NOTES : Bill always gets good compliments on this salad. He has tried to write
down the quantities used.
Nutr. Assoc. : 0 0 5644 0 881 0 2130706543 2130706543
Billie Joe Royale
Recipe By :Rita "Sunny" David

Poultry Sauce

-------- ------------ --------------------------------
2 chicken breasts -- skinless
Salt
Pepper
Paprika
1/2 cup sliced mushrooms
1/4 cup sliced almonds
1 tablespoon lemon juice
1/2 cup chopped onions
1/8 tablespoon basil
1/8 tablespoon rosemary
1 10 3/4-ounce can mushroom soup
Preheat oven to 350�F. Sprinkle to cover chicken with salt, pepper and paprika.
Cover with remaining ingredients and bake covered 1 1/2 hours.
Description:
"Chicken breasts baked in mushroom soup with sherry, almonds,
mushrooms and herbs."
Cuisine:
"American"
T(Baking Time):
"1:30"
Complexity 1 Cost 4
Good For Crowds 8 Richness 5
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Quick and easy dinner for 2.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4201
Black Bean and Rice Burritos
Recipe By :Dee Bell

Vegetarian

-------- ------------ --------------------------------
1 cup cooked rice
1 tablespoon butter
1 clove garlic -- minced
1 15-ounce can black beans
1/4 teaspoon ground cumin
1/2 teaspoon chili powder
1/8 teaspoon ground cinnamon
6 medium flour tortillas
3/4 cup grated Cheddar or Monterey Jack cheese
6 tablespoons salsa
6 tablespoons sour cream
OR
6 tablespoons yogurt
6 tablespoons chopped green onion (optional)
Start rice, if not already cooked. Saut� garlic in butter until golden. Stir in
black beans, cumin, chili powder and cinnamon in a saucepan; bring to a boil.
Reduce heat, and simmer uncovered, 5 minutes, stirring occasionally. Remove from
heat. Top each tortilla with 2 tablespoons of rice, 3 tablespoons of beans, 2
tablespoons of cheese, 1 tablespoon of salsa and 1 tablespoon of sour cream.
(Onions if you wish.) Roll up and serve.
Description:
"Quick burritos made from spiced-up canned goods."
Cuisine:
"Mexican"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 1275 0 0 0 0 20081 0 1394 0 2130706543 2130706543
Black Bean and Salsa Salad
Recipe By :Sid Orrik

Summer

-------- ------------ --------------------------------
15 ounces canned black beans -- rinsed and drained
1 1/2 cups chopped celery
1/4 cup chopped green onions
1/4 cup chopped cilantro
1 1/2 cups fresh salsa -- medium hot
12 ounces Mexicorn (specialty canned vegetable) -- drained
1/4 cup red wine vinegar dressing, light version
preferred
Combine all ingredients. Chill (overnight is best). Serve with chicken, BBQ, etc.
Description:
"A summertime side dish. A quick salad made from canned beans, corn,
and salsa; with the addition of fresh celery and onions."
Cuisine:
"American"
Yield:
"5 Cups"
Complexity 1 Cost 3
Portability 10
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 157 2656 0 0 1325 26432 5456 0
Black Bean Chili
Recipe By :
Categories : Main Course Stew
Winter

-------- ------------ --------------------------------
3 pounds pork loin
1 pound dried black beans
4 cloves garlic
2 tablespoons chili powder
3 fresh hot green chili peppers
1 tablespoon ground cumin
1 teaspoon oregano
2 whole jalape�o chile peppers -- chopped
1 28-ounce can crushed tomatoes
GARNISHES
1 cup grated Cheddar cheese
1 cup sour cream
2 avocados -- diced
Cover and soak beans with water overnight. Pour everything in stock pot except
tomatoes, jalape�os and garnishes. Keep covered with water and cook 6 hours on low
heat. Add water if necessary. After 6 hours, remove meat and shred. Add tomatoes
and jalape�os and cook another hour or until thickened. Serve in individual dishes
along with garnishes. Garnish with chopped cilantro, sour cream, diced avocados,
shredded cheese, chopped onion.
Description:
"A winter black bean stew made with tomatoes, spices and pork loin."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2
NOTES : Wintertime favorite.

Nutr. Assoc. : 0 0 0 0 3727 0 0 0 20103 2470 0 0 0 0 0 0 0
Black Bean Chili 2
Recipe By :
Categories : Fall Main Course
Vegetarian Winter

-------- ------------ --------------------------------
2 cups black beans, dried
AND
2 quarts water
OR
8 cups canned black beans -- plus liquid
2 large chopped onions
2 tablespoons oil or butter
4 stalks celery -- cut in 1" slices
1/2 cup chopped green bell peppers
4 cups chopped fresh tomatoes -- peeled, cored
OR
1 teaspoon salt
2 tablespoons cumin
2 teaspoons paprika
1/4 teaspoon cayenne pepper powder
OR
1/2 jalape�o chili (optional) -- minced
1/2 cup scallions or onion, for topping (optional) -- chopped
1 cup grated cheese (optional)
For dried beans: Soak them overnight, use soaking water and add to it to equal the
appropriate measure of water. Saut� the onion, peppers and celery in the oil. Add
half of the vegetable mixture to the beans, water, spices and half of the tomatoes
then cook for about an hour and a half. Add the rest of the onion, peppers and
celery, adjust seasoning to taste and spicy heat preference and serve.
For canned beans: Saut� onion, peppers and celery in the oil, stir in beans,
tomatoes and spices. Let simmer for 20 minutes, adjust seasoning to taste and
spicy heat preference and serve.
Top with chopped scallions, chopped raw onion and/or grated cheese.
Preparation Time: More than one day
Description:
"Robust, nourishing black beans in spicy tomato broth."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Toppings are not necessary because this chili has a lot of flavor by
itself, but it is fun to put toppings out on the table and let the family and/or
guests do their own thing.
Nutr. Assoc. : 2130706543 0 2130706543 0 578 0 4267 26435 20088 5296 0
2130706543 0 0 0 0 272 0 2130706543 2130706543 2130706543
Black Bean Roll
Recipe By :
Categories : Appetizer Fried

-------- ------------ --------------------------------
1 cup dried black beans (1/2 pound)
1 medium clove garlic
1/2 small onion
1 teaspoon salt
2 tablespoons corn oil
1 cup sour cream
PREPARATION: Rinse and pick over the beans. Soak the beans overnight in 4 cups
cold water, drain, and put in a medium saucepan (or put beans and 4 cups water in
a medium saucepan, bring to a boil, cover, and set aside for 1 hour).
COOKING: Peel and mince the garlic and onion and add to the beans with 1 teaspoon
salt. Bring liquid to a boil, lower heat, and simmer until beans are tender, about
1 hour. Cool for 10 minutes. Transfer beans and cooking liquid to the work bowl of
a food processor fitted with the metal blade and pur�e.
Heat the corn oil in a large skillet. Add the bean pur�e and simmer, stirring with
a wooden spoon, until all liquid has evaporated and the pur�e becomes a paste, 10
to 12 minutes. Shake the pan back and forth with firm movements to detach the bean
paste from the pan. Continue the back and forth motion and use a spoon to shape
the paste into a firm, round roll.
SERVING: Serve roll warm, garnished with sour cream.
Serves 4-6
Description:
"Savory mashed black bean roll served with sour cream."
Cuisine:
"Guatemalan"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2
Serving Ideas : Frijoles Negros Volteados
NOTES : Guatemalan cooking traditionally uses black beans in parados - where the
beans are soaked overnight, and left whole; colados, where they are cooked,
pur�ed, and served over rice; and volteados. Here the black beans are cooked,
pur�ed, dried out in a skillet, and formed into a roll. In the past, the cooked
beans were mashed on a rectangular stone with a long, cylindrical stone tool
called a mano. Today, every Guatemalan mountain village has an electric blender
for this task.
Nutr. Assoc. : 3096 0 0 0 0 0
Black Bean Soup
Recipe By :
Categories : International Soup
Vegetable Main Course Winter

-------- ------------ --------------------------------
2 cups dried black beans
2 cups water
OR
2 tablespoons butter or oil (or combination)
3/4 cup chopped carrots
1 cup celery -- chopped
1 ham bone (optional)
OR
3 tablespoons tamari soy sauce
1 teaspoon yellow mustard powder
1/4 teaspoon crumbled thyme
1 bay leaf
1 pinch cayenne pepper powder
1 1/2 cups ham, cooked and chopped -- (optional)
2 tablespoons lemon juice
2 teaspoons brown sugar
Salt
Black pepper
Cover beans with water or stock and bring to a boil for 3 minutes. Remove from
heat and let sit for 1 hour. In a large soup pot, saut� onion and garlic in oil or
butter until light golden. Add celery and carrots and saut� for 2 minutes more.
Pour beans into soup pan and, if making the ham version, add the ham bone now. For
both versions, add more water to cover the beans. Add the mustard powder, cayenne
pepper powder, thyme and bay leaf and simmer for 3 1/2 hours. Add ham chunks, if
preparing the ham version, and simmer for 15 minutes more. For vegetarian version,
add the tamari now and simmer for 15 minutes more. For both versions, add lemon
juice, sugar and salt and pepper to taste. Serve either plain or with a dollop of
yogurt or sour cream or with grated cheese.
Description:
"Black beans cooked into a soup with chopped vegetables."
Cuisine:
"Central American"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : You can prepare a vegetarian version or the standard ham version from this
recipe. A trick for the vegetarian version, to replace the wonderful ham flavor,
is to season to taste with Red Star nutritional yeast. (This specific version of
yeast powder has a ham-like or smoked chicken flavor.) This soup is so full of
flavor, no garnish is listed with the ingredients, but it is also good with sour
cream, yogurt or grated cheese on top when serving.
Nutr. Assoc. : 0 1582 0 2130706543 222 0 0 0 0 3651 0 2130706543 938 3159
0 272 2819 0 0 0 0

BLT
Recipe By :
Categories : Fried Main Course
Sandwich

-------- ------------ --------------------------------
8 strips bacon -- fried, crisp & chewy
4 slices bread -- toasted
4 tablespoons mayonnaise
2 leaves lettuce, iceberg or green leaf lettuce
6 tomato slices
1/8 teaspoon salt
Fry bacon slowly and drain thoroughly. Spread toasted bread slices with
mayonnaise. Lay tomato slices on every other slice of bread. Sprinkle tomatoes
with salt and pepper. Top with bacon, lettuce leaves and the other bread slice.
Cut on the diagonal and serve with soup, chips or french fries.
Description:
"Bacon, Lettuce and Tomato Sandwich, or replace the bacon with
Mushrooms for an MLT."
Source:
Complexity 0 Cost 3
Kid Appeal 8
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 0
Other Carbohydrates
NOTES : Try apple smoked bacon or use Honey Mustard Dressing for extra flavor.
MLT: If you are vegetarian, try saut�eing large mushrooms in butter, drizzle with
tamari soy sauce and replace the bacon in this recipe with the mushrooms.
Nutr. Assoc. : 0 0 0 3921 26369 0 0
Boston Baked Beans
Recipe By :
Categories : Baked Pork
Side Dish

-------- ------------ --------------------------------
2 cups dried white beans -- cooked
OR
2 cups canned white beans -- liquid reserved
1 teaspoon mustard powder
1 teaspoon salt
3 tablespoons molasses
1 tablespoon oil
1 small onion -- chopped
1/4 pound salt pork
Soak dry beans overnight. Drain the water off and reserve. Measure water and add
to it to equal 3 1/2 cups. Mix salt into the water. Heat the oven to 350�F. Place
the beans in a bean pot. Saut� the onion in the oil until clear. Mix together with
mustard, molasses and brown sugar. Stir the salt water into the sweet spice
mixture and stir it all into the beans. Score the salt pork on top and place on
the bean mixture, then give it a push until it is covered by a layer of beans.
Bake beans covered for an hour, then reduce heat to 300�F and bake for four more
hours. Uncover beans and cook for another hour. Check during the last two hours,
as you may need to add a little more water. Taste the beans and season to taste
with more sugar, molasses or salt. Serve.
Prep. Time: More than a day
Description:
"Beans baked with molasses, brown sugar and salt pork."
Cuisine:
"American"
Source:
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat;
NOTES : If you are vegetarian, you can eliminate the salt pork. You will lose a
little flavor but these beans are still terrific.
Nutr. Assoc. : 2130706543 0 0 0 0 0 0 0 0 0
Braised Carp with Vegetables
Recipe By :
Categories : Fish Main Course

-------- ------------ --------------------------------
1 5-pound carp (5-6 pounds) -- cleaned and scaled with head and tail
intact
2 teaspoons lemon juice
3 small carrots (about 1 1/2 cups) -- peeled julienned 2-inch
3 leeks -- trimmed of dark green leaves, julienned 2-inch
1 stalk celery (about 1/2 cup) -- julienned 2-inch
2 cups Fish Stock (see Recipe)
1 cup dry white wine
1 cup heavy cream
Wipe cavity of carp with paper towels, season it well with salt and pepper, and
sprinkle cavity with 1 teaspoon of the lemon juice.
In a saucepan of boiling, lightly salted water, blanch julienned carrots, leeks,

and celery for 30 seconds. Drain and refresh in cold water.
Fill fish cavity with blanched vegetables and sew securely with a trussing needle.
Put fish, 1 cup of the fish stock, and wine in a roasting pan large enough to hold
carp. Cover lightly with foil, put into oven,and immediately turn heat down to
350�F. Braise for 30 to 45 minutes, depending on size of fish, until fish tests
done. Baste every 15 minutes with juices from bottom of pan.
With spatulas, remove fish to a large serving platter. Cover with foil to keep
warm. Discard braising liquid.
For the sauce, bring remaining 1 cup Fish Stock to a simmer over medium-high heat
in a medium-size saucepan. Reduce stock by 1/2, about 10 minutes. Add cream and
reduce by 1/3, 8 to 10 minutes. Season well with salt, pepper, and remaining lemon
juice.
To serve, open cavity of fish and distribute vegetables around platter.
Pass sauce separately.
Description:
"Fish with savory vegetables in a sauce of fish stock, white wine and
cream."
Source:
Richness 7 Serving Temperature 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2492 0 2495 3891 2516 0 0 0

Fish Stock
Recipe By :
Categories : Soup Stock

-------- ------------ --------------------------------
1 tablespoon butter
1 onion -- coarsely chopped
2 pounds fish bones - from cod, pollock or sturgeon
(2 to 3 1/2 pounds) -- well rinsed and cut into pieces.
See Notes
1 bay leaf
1 pinch salt
4 black peppercorns (4 to 5)
In a stockpot, melt butter, add onion, and cook on low heat until onion is soft, 5
to 10 minutes.
Add bones and cook, stirring well, for 2 minutes. Cover bones with water, add bay
leaf, salt, and peppercorns, and bring to simmer. Simmer 20 minutes, removing any
scum that comes to the top.
Strain through a fine sieve. Stock may be refrigerated for up to 2 days or frozen.
Description:
"Mild but savory preparation of fish bones."
Source:
"Cook's Magazine September 1984"
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
NOTES : Use bones from lean fish only. Avoid mackerel, bluefish, or mullet. Remove
and discard gills. To remove gills, wrap fingers in a towel or use pliers.
Nutr. Assoc. : 0 0 3289 0 0 2261
Braised Chicken with Tomatoes and Tarragon
Recipe By :
Poultry

-------- ------------ --------------------------------
3 1/2 pounds chicken -- cut into 8 pieces
Salt
Ground black pepper
4 medium shallots -- minced
1/2 cup dry white wine
1/4 cup tarragon vinegar or white wine vinegar
2 medium tomatoes -- peeled, seeded, chopped coarse
1 tablespoon dried tarragon
TO COOK AND SERVE:Sprinkle chicken pieces with 3/4 teaspoon salt and 1/2 teaspoon
pepper. Heat oil in a large skillet. Add chicken and cook over medium-high heat,
turning occasionally until seared on all sides, about 12 minutes. Remove chicken;
cover and keep it warm.
Remove and discard all but 2 tablespoons of the pan drippings. Add shallots; saut�
until softened, about 1 minute. Add wine, bring to boil, and simmer until wine
reduces to 1/4 cup, about 1 minute.
Add vinegar, tomatoes, and tarragon; return chicken to skillet. Cover and simmer
until chicken is cooked through, about 8 minutes. Serve immediately.
Description:
"Quick, aromatic chicken saut�."
Cuisine:
"French"
Source:
Cost 3 Depth 5
Intensity 0 Intricacy 2
Serving Temperature 8 Sweetness 2
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Typical bistro fare for a fast meal.

Nutr. Assoc. : 0 0 0 0 0 0 5259 5296 0
Braised Lamb Shanks in Lemon-Dill Sauce
Recipe By :
Categories : International Lamb
Main Course
-------- ------------ --------------------------------
2 medium onions (2 cups) -- chopped
2 medium carrots (1 cup) -- chopped
2 cloves garlic
1 medium leek
4 large lamb shanks, about 1 pound -- sawed crosswise into thirds
3 bay leaves
3 1/2 cups fresh chicken stock
OR
3 1/2 cups canned chicken broth
1 teaspoon salt
3 tablespoons fresh dill leaves -- loosely packed
2 lemons (1/3 cup)
2 eggs
1/2 teaspoon fresh ground pepper
PREPARATION: Peel onions, carrots, and garlic. Chop and put onions and carrots in
a bowl with garlic. Rinse, trim, and chop leek (using white portion and about 2
inches of the green), and add to the bowl. Pat shanks dry.
COOKING: Adjust oven rack to middle position and heat oven to 350�F. Heat 2
tablespoons of oil in a 5-quart Dutch oven until hot but not smoking. Working in
batches, sear lamb shanks over high heat until they are browned on all sides,
about 7 minutes; set shanks aside. Discard cooking fat and add remaining oil,
vegetables and bay leaves. Cover and saut� over low heat, stirring occasionally,
until vegetables are lightly colored, about 15 minutes. Return shanks and
accumulated juices to the pot along with stock and 1 teaspoon salt. Bring stock to
a boil, reduce heat to low, and simmer, covered, for 45 minutes. Uncover and
simmer until lamb is tender, 55-60 minutes. Remove shanks. Strain stock and return
it to the pot. Bring to a boil, skimming it well, and reduce to 1 3/4 cups. (Can
cover and refrigerate shanks in the stock for up to 2 days.)
SERVING: If made ahead, heat shanks in foil in oven until hot. Bring stock to a
boil. Mince dill. Squeeze 1/3 cup lemon juice into a medium bowl, whisk in eggs,
and then slowly whisk in hot stock. Stir in dill and 1/2 teaspoon pepper. Return
the shanks to the pot, add the lemon-egg mixture and cook over low heat, gently
stirring and shaking the pot, until shanks are warmed through and sauce has
thickened slightly, about 5 minutes. Do not let sauce simmer or eggs may curdle.
Description:
"Lamb stew coated in a velvety, aromatic egg sauce."
Cuisine:
"Greek"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 Fat;
Serving Ideas : Accompany the stew with orzo, Greek pastina cooked in chicken
stock and tossed with black olives, saut�ed sweet peppers and zucchini.
NOTES : Lamb shanks have a high percentage of gelatinous connective tissue, and
benefit from slow cooking such as braising or poaching. (Ask the butcher to saw
each shank into three parts for a more graceful presentation.) When heating the
sauce, keep the temperature below 160�F to avoid curdling the eggs.
Nutr. Assoc. : 4288 2495 0 0 3841 0 0 2130706543 0 327 0 507 3896 0 0
Braised Monkfish with Curried Fruit
Recipe By :

-------- ------------ --------------------------------
3 pounds monkfish -- trimmed of any membrane, cut into 2 " pieces,
bones and loose pieces reserved for stock (see Fish Stock)
2 tablespoons vegetable oil
1/2 cup white flour
1/2 cup dry vermouth
1/2 cup minced shallots
2 teaspoons curry powder
1/2 cup chopped dates
1/2 cup chopped dried apricots
1/2 cup chopped prunes
1/2 cup dried currants -- soaked in grand marnier
2 tablespoons Grand Marnier
1 cup Fish Stock (see Recipe) -- or as needed
Lemons, for garnish -- cut into wedges
Pat monkfish pieces dry with paper towels and season well with salt and pepper.
In a large frying pan with lid, heat oil and butter over medium-high heat. Dredge
fish pieces in flour and shake off excess. Brown fish quickly. Transfer browned
fish to paper towels to drain.
Pour off excess oil and deglaze pan with vermouth. Add shallots and cook slowly,
covered, stirring every minute or so, until softened, about 3 minutes. Be careful
not to burn shallots.
Add curry powder and cook with shallots, stirring, for 1 minute. Add dried fruit
and stir well. Gently place drained, browned fish on top. Add enough Fish Stock to
almost cover the fish, cover, and let cook until fish tests done, 5 to 8 minutes.
Transfer fish to a platter and keep warm. Turn heat up to high and reduce sauce by
1/3, stirring constantly, about 5 minutes. To serve, spoon sauce around fish and
garnish with lemon wedges.
Description:
"Chunks of fish in a dried-fruit sauce."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 7 Lean Meat; 0 Vegetable; 3 1/2 Fruit; 2 1/2 Fat;
Nutr. Assoc. : 914 0 0 0 0 0 0 0 0 4635 3108 0 0 2130706543
Fish Stock
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
See Notes
1 bay leaf
1 pinch salt
to 10 minutes.
Description:
Source:
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 3289 0 0 2261
Braised Red Cabbage

Categories : International Side Dish
Vegetable

-------- ------------ --------------------------------
1 red cabbage -- julienned
2 tablespoons vegetable oil or corn oil
2 tablespoons cider vinegar, red wine vinegar or rice
vinegar
1 apple -- peeled, cored cut into thin slices
2 tablespoons honey or brown sugar
1/2 cup chicken stock
OR
1/2 cup vegetable broth
2 whole cloves
Pepper
Salt
Examine and clean the cabbage. Discard any tough or wilted leaves, cut away and
discard the core. Cut the remaining leaves into thin julienne. Heat the oil in a
heavy skillet and add the onion and cabbage and saut�, stirring, until wilted. Add
the apple slices, broth, vinegar, honey, cloves, salt and pepper. Blend well.
Cover and cook 15 minutes, stirring often. Uncover and simmer until liquid reduces
by half. Add butter, stir and blend well.
Description:
"Red cabbage braised with apple, onion, honey, vinegar and cloves."
Cuisine:
"German"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 Fat;
Nutr. Assoc. : 0 1563 2703 0 30 731 2130706543 0 0 0 0 0 0
Braised Red Cabbage and Onion
Recipe By :
Vegetable
-------- ------------ --------------------------------
1 chopped onion
1/2 teaspoon sesame oil
OR
1 teaspoon bacon fat
1/2 medium head chopped red cabbage
2 tablespoons cider vinegar, rice vinegar, or raspberry
vinegar
1/4 cup dry red wine
1/4 cup water
Saut� onion in butter until golden, then stir in sesame oil or bacon fat and
sugar, stir while cooking another minute and add cabbage and the rest of the
ingredients. Stir well to mix. Cover and let simmer on low for 15 minutes. Uncover
and simmer until liquid has evaporated. Salt and pepper to taste. Serve warm.
Description:
"Very light and moist chopped cabbage and onion with a hint of sweet
and sour."
Cuisine:
"German"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 1356 0 2130706543 0 26627 2703 0 0
Braised Red Snapper with Artichokes and Fresh Herbs
Recipe By :

-------- ------------ --------------------------------
FISH STOCK
fish bones (from below)
1 leek
1 onion
1 stalk celery
3 cups cold water
1 sprig fresh thyme
2 cloves garlic
1/2 teaspoon coriander seed
1 bay leaf
BRAISED RED SNAPPER

1 onion
1 leek -- white part only
1 carrot
1/2 teaspoon crushed coriander seed
5 whole artichokes
1 lemon
2 teaspoons olive oil
3 cloves garlic
1 sprig fresh thyme
1 cup white wine
2 shallots
1 tablespoon chopped fresh parsley
1 1 1/2 pound fillet boneless red snapper -- about 3 pounds (bones
reserved for stock)
Salt
Pepper
2 teaspoons chopped fresh basil
PREPARATION: For the stock, rinse the fish bones. Cut off leek top for the stock
and reserve white part for the sauce. Mince the onion. Put the leek top, onion,
and celery in a stockpot, add the fish bones, the water, thyme, whole garlic
cloves, coriander seed, and bay leaf. Bring to a boil and simmer for 20 minutes.
Strain.
Stock can be refrigerated for several days, or it can be frozen.
Mince the onion. Cut the reserved white part of leek into very thin julienne
strips. Quarter the carrot and cut into thin julienne strips. Crush the coriander
seed. Remove leaves from artichokes and save for another dish. Cut artichoke
bottoms into 1/8-inch-thick slices. Squeeze lemon juice over them.
Heat the olive oil in pan over low heat. Add the onion and julienned leek and
cook, covered, until translucent, about 1 1/2 minutes. Add the carrot, whole
garlic cloves, thyme, and crushed coriander seed and cook, covered, over low heat
for 2 minutes. Add the artichokes and white wine, stirring with a wooden spoon to
deglaze the pan.
Cover and continue cooking over low heat until the artichokes are tender, about 15
minutes. Remove garlic cloves. Drain artichokes and reserve liquid for sauce.
Mince the shallots. Chop the parsley. Butter a baking pan.
Recipe can be made to this point several hours ahead.
COOKING AND SERVING: Heat oven to 400�F. Put the shallots in prepared pan, add the
fish fillets, and season with salt and pepper. Add 1 1/2 cups of fish stock, cover
with foil, and braise in preheated oven for 20 minutes. Remove fillets to a warm
platter. Reserve liquid for sauce. Gently reheat artichoke mixture.
For the sauce, put the reserved liquid from artichokes and fish into a saucepan
and reduce to 1/2 cup over medium heat. Slowly whisk in the olive oil. Season to
taste with salt and pepper. Chop basil and add it and parsley.
Arrange the artichoke slices around the edge of a serving platter. Put the fillets
in the middle and pour sauce over.
Description:
"A marriage forged by a reduction sauce from fish stock and wine."
Source:
"Cook's Magazine November 1987"
Cost 3 Depth 7
Serving Temperature 7 Spicy Hotness 0
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : For an excellent fish stock to use in this recipe, ask your fishmonger to
save the bones when cutting the red snapper into fillets.
Nutr. Assoc. : 0 2130706543 0 0 0 0 0 0 415 0 0 0 0 0 0 415 0 0 0 0 0 0
3891 0 0 0 0 0 0
Bread Salad with Tomatoes and Basil
Recipe By :
Categories : Salad Spring
Summer

-------- ------------ --------------------------------
1 pound Italian bread -- cut in 1" slices
2 large tomatoes -- diced medium
2 tablespoons red wine vinegar
1/3 cup olive oil
1/4 cup minced fresh basil
Salt
Black pepper -- ground
1 head Boston lettuce -- for serving
TO PREPARE AND SERVE: Dip each slice of bread into a large bowl of cold water,
then transfer to a colander set inside the sink; let drain for 15 minutes. Gently
squeeze each slice of bread to remove excess water, then cut the slices into
medium dice.
Transfer bread cubes to a large nonreactive bowl. Add the remaining ingredients
including 1 teaspoon salt and 1/4 teaspoon pepper; toss the ingredients to
combine. Cover and chill for 1 hour. Serve.
Description:
"Moistened bread cubes and classic Italian accompaniment."
Source:
"Cook's Magazine June 1990"
T(Cilling Time):
"1:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Bread salad, or panzanella, is a favorite of Romans when they dine

alfresco. Bread cubes give this classic salad its substance. Stale bread works
well in this recipe. Serve panzanella on a bed of Boston lettuce.
Nutr. Assoc. : 0 0 0 0 0 0 0 187
Broccoli Cheddar Cheese Soup
Recipe By :Trudi Barnes

Categories : Casserole Soup

-------- ------------ --------------------------------
1 10 3/4-ounce can beef broth
1 10 3/4-ounce can cream of celery soup
1 cup milk
1/4 cup white wine
1 teaspoon Worcestershire sauce
1/4 teaspoon garlic powder -- to taste
Salt -- to taste
1 1/2 cups coarsely chopped broccoli florets
1 tablespoon minced parsley or dill (optional) -- as garnish
Add first 8 ingredients to pan. Bring to a boil, then lower heat and simmer for 20
minutes or until broccoli is beginning to become tender. (Make sure that broccoli
is cut into bite-sized pieces.) When broccoli is done to proper tenderness, slowly
add Cheddar cheese, stirring constantly until each bit is completely blended into
soup.
Before serving, garnish with a sprinkle of parsley or dried or fresh dill,

alongside some crusty French bread.
Description:
"A quick soup of canned beef broth, cream of celery soup, fresh
broccoli, milk, wine and Cheddar cheese."
Cuisine:
"American"
Ratings : Complete Meal 6 Cost 2
Portability 0 Saltiness 3
- - - - - - - - - - - - - - - - - - -
NOTES : Delicious!!! This soup is great on a cold night with warm crunchy French
Bread.
Nutr. Assoc. : 26439 0 0 0 0 0 0 0 2653 0 2130706543
Broccoli Salad

Categories : Salad

-------- ------------ --------------------------------
1 cup mayonnaise
1/4 cup granulated white sugar
2 tablespoons vinegar
1 head broccoli -- chopped
1/2 pound bacon -- saut�ed, crumbled
1/4 cup chopped red onion
1 tomato -- quartered
Blend the first three ingredients for the dressing. Reserve the tomato. Toss the
remaining items with the dressing and let sit overnight. When serving, garnish
with the tomato wedges.
Description:
"Raw broccoli tossed with Cheddar cheese, onion, bacon, sweet/sour
mayonnaise dressing; garnished with tomato. From Bea Hart."
Cuisine:
"American"
Cost 2 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2
Other Carbohydrates
NOTES : Great with barbecued meats. A healthy choice for vegetable and salad.
Nutr. Assoc. : 0 1440 0 0 0 0 20221 0
Broccoli Tomato Pasta
Recipe By :
Categories : Pasta Sauce

-------- ------------ --------------------------------
2 tablespoons minced garlic
1/2 cup white wine
3 cups chopped broccoli
2 cups chopped tomatoes or halved cherry tomatoes
12 ounces mostaccioli or other noodle
In a 3- to 4-quart pan, bring water for noodles to a boil. Add the noodles, and
cook 12 to 14 minutes, or until done. Drain the noodles and return them to the
pot.
Add oil to a large skillet; place over medium heat until hot. Add garlic and saut�
5 minutes. Reduce heat to low. Add wine and red pepper flakes, simmering uncovered
until the mixture bubbles. Add the broccoli and cover the pan, steaming the
broccoli until it is bright green but still crunchy; about 4 minutes. Stir in the
tomatoes and heat through. Combine the vegetable mixture with the pasta and toss
thoroughly. Serve with grated Parmesan cheese.
Description:
"Broccoli and tomatoes saut�ed in garlic and wine, tossed with
mostaccioli, and topped with Parmesan."
Cuisine:
"American"
Source:
"Submitted to Sunset Kitchen Cabinet 10 / 2 / 94."
Complexity 2 Cost 3
Spicy Hotness 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
NOTES : A quick one-dish meal.

Nutr. Assoc. : 0 0 0 4714 0 20183 4363

Bubble and Squeak
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
1/2 medium onion -- chopped
1 pound kielbasa -- whole
OR
1 pound sausage meat
2 cups chopped green cabbage
OR
1/2 head green cabbage leaves
1/8 teaspoon salt
2 cups White Sauce - Thick -- (see recipe)
Warm the oven to 350�F. Oil or butter a 1 1/2-quart glass casserole dish. For
kielbasa: Lay the kielbasa on the bottom of the baking dish and brown onions in a
little oil in a skillet. For ground sausage: Brown the sausage meat in a skillet,
remove from pan and saut� onions in the same pan. Mix onions and meat together and
lay in bottom of the baking dish.
Cover meat with cabbage, salt and pepper the layers, then cover with white sauce
and bake 10 minutes covered and 30 minutes uncovered. Serve bubbling hot.
Description:
"A hearty winter casserole of scalloped cabbage and sausage."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 8 1/2 Fat;
Nutr. Assoc. : 0 0 0 2130706543 2415 0 2130706543 0 0 0 0
White Sauce - Thick
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup milk
This is a good consistency for meats, meat loaves and croquettes.
Description:
Cuisine:
"American"
Yield:
"1 cup"
Cost 0 Depth 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
flavor needed.
margarine.
Buffalo Sauce
Recipe By :
Categories : Sauce

-------- ------------ --------------------------------
4 pounds butter -- melted
3/4 gallon hot sauce, Durkee
4 tablespoons celery salt
3 tablespoons garlic powder
1 cup Worcestershire sauce
Preheat oven to 350�F. Mix all ingredients with a wire whisk. Cook wings till
crispy. Drench wings in sauce and serve at once.
Description:
"Hot sauce enhanced with garlic, butter and Worcestershire sauce for
dressing chicken wings."
Cuisine:
"American"
Yield:
"2 Gallons"
Good For Crowds 10 Intensity 5
Spicy Hotness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20151 0 0 0
Bulghur Pilaf
Recipe By :
Vegetable Main Course

-------- ------------ --------------------------------
2 tablespoons butter or oil
1/8 teaspoon salt
1/8 teaspoon turmeric
1/2 teaspoon thyme
1 cup bulgur
1 3/4 cups water
AND
1/4 cup soy sauce or tamari soy sauce
OR
2 cups vegetable stock
OR
OR
2 cups beef stock
3/4 cup frozen sweet peas
2 tablespoons grated carrots
2 tablespoons chopped celery
1 tablespoon chopped raisins (optional)
2 tablespoons chopped parsley (optional)
Saut� onion in butter or oil or combination and add thyme and turmeric. Stir in
bulghur and saut� while stirring for 3 minutes. Add liquid and salt and pepper.
Cover and simmer for 25 minutes and stir in frozen peas, celery and grated carrot.
Cover tightly and let sit off of the heat for 5 minutes. (Optional: Stir in
chopped parsley and raisins.) Serve.
Description:
"Parboiled wheat cooked in broth with saut�ed vegetables."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Mushrooms are a nice addition. So is a little cardamom.

Nutr. Assoc. : 222 0 0 0 0 0 2130706543 0 2130706543 0 2130706543 0
2130706543 0 0 4428 0 0 2130706543 2130706543
Bulgur with Mushrooms and Almonds
Recipe By :

-------- ------------ --------------------------------
1 quart chicken stock
OR
1 quart canned chicken stock
2 1/2 cups bulgur
Salt
Black pepper -- ground
12 ounces mushrooms
1/2 cup slivered almonds -- toasted
TO COOK: Bring stock to boil in a large saucepan. Without stirring, add bulgur in
a slow, steady steam; cover and simmer until just tender, about 45 minutes. Then,
heat 3 tablespoons oil in a saucepan until almost smoking. Immediately pour hot
oil over the cooked bulgur; cover and simmer until bulgur is dry and tender, about
7 minutes longer. Season with 1 teaspoon salt and 1/2 teaspoon pepper or to taste.
Meanwhile, heat remaining 2 tablespoons oil in a medium skillet. Add mushrooms and
saut� until browned lightly, about 4 minutes. Add mushrooms and almonds to the
bulgur; toss to combine. Serve immediately.
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Using this method of preparing bulgur, which chef Yayah Salih learned from
his mother, produces remarkably fluffy grains.
Nutr. Assoc. : 342 0 2130706543 0 0 0 0 0 0
Buttermilk Pancakes
Recipe By :Marybeth Bontadelli

Categories : Bread Breakfast

-------- ------------ --------------------------------
1 1/4 cups self-rising flour
1/4 cup cake flour
1/4 teaspoon salt
1 egg
1 1/2 cups buttermilk
Combine dry ingredients in food processor. Pulse processor to sift and add butter,
egg and buttermilk. Blend to mix. Do not overmix! Let stand 10 minutes before
baking or frying on the griddle. Use approximately 1/4 cup of batter per pancake.
Description:
"A light, fluffy pancake made with buttermilk, cake flour and regular
flour."
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 652 0 0 0
Buttermilk Waffles


-------- ------------ --------------------------------
1 1/4 cups self-rising flour
1/4 cup cake flour
1/4 teaspoon salt
1 egg
1 1/4 cups buttermilk
Combine dry ingredients in food processor. Pulse processor to sift and add butter,
egg and buttermilk. Blend to mix. Do not overmix! Let stand 10 minutes before
spooning into the waffle iron.
Description:
"A light, airy waffle made with buttermilk, cake flour and regular
flour."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat;
NOTES : The waffle amount refers to very large waffles.

Nutr. Assoc. : 0 0 0 0 652 0 0 0
Cabbage Rolls

Main Course Meat

-------- ------------ --------------------------------
1 cup long-grain white rice
2 cups water
1 large head green cabbage
1 1/2 pounds lean ground beef
3/4 pound pork sausage
1 bunch green onions -- chopped
2 cloves garlic -- crushed
OR
2 teaspoons garlic powder
Salt -- to taste
1 teaspoon dried sage -- or more to taste
1 teaspoon dried marjoram -- or more to taste
2 14 1/2-ounce cans stewed tomatoes
3 15-ounce cans tomato sauce
Preheat the oven to 350�F. Cook the rice and set aside. Bring a pot of water to a
boil and scald and peel away the cabbage leaves. Stack in pan. Save small center
to cut up and lay under rolled cabbage rolls. Combine remaining ingredients except
for tomatoes and tomato sauce. Mix well. It is easiest to mix in a large bowl with
your hands. Add spices till mixture is aromatic. Fill and roll cabbage rolls. Cut
up any remaining cabbage from around core. Lay in bottom of baking pans. Place
cabbage rolls seam side down in pans.
Heat the tomato mixture. Add additional spices to taste. Add a spoon or two of
sugar. Ladle over the rolls. Cover with foil. Bake a little over an hour. Baste
occasionally. This recipe makes a large quantity, but they keep for several days
and taste better after they sit.
Description:
"Cabbage rolls stuffed with rice, beef, sausage, herbs and onions;
then baked in a tomato sauce."
Cuisine:
"American"
Complexity 3 Cost 4
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : My own concoction. You can use more cooked rice to cut down on the meat. I
add spices until it smells right to me.
Nutr. Assoc. : 0 0 2416 0 0 0 0 0 2130706543 0 0 0 0 5132 1506
Cabbage Stuffed with Proven�ale Stuffing
Recipe By :Dee Bell

Side Dish Vegetable Main Course
Vegetarian

-------- ------------ --------------------------------
2 cups Proven�ale Stuffing -- (see recipe)
8 large green cabbage leaves
1/2 cup grated smoked Provolone cheese
OR
1/2 cup water
OR
1/2 cup broth
1 large tomato -- peeled and chopped
1/4 teaspoon caraway seeds
Salt
Black pepper
Heat oven to 350�F. Prepare Proven�ale Stuffing. Steam cabbage leaves for about 4
minutes. If you have trouble removing them from the head without cracking them,
remove the core from the cabbage head and place the entire head in the steamer for
5 to 6 minutes. The leaves should come off easily now. Put about 3 1/2 tablespoons
of stuffing at the base of each leaf and roll up the leaf. Pour wine or broth into
a buttered baking dish, sprinkle tomato, caraway seeds into it and place the
rolled cabbage leaves into the liquid so they can't roll open. Sprinkle the
cabbages with a little salt and black pepper. Cover and bake for 15 minutes,
uncover and bake for 10 minutes, sprinkle with Provolone cheese and bake another 5
minutes. Serve warm.
Description:
"Cabbage leaves rolled up with herbed tomatoes and breadcrumbs."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
NOTES : Feel free to vary this stuffing to use up leftovers like rice and/or
cooked sausages, or mushrooms.
Nutr. Assoc. : 0 810 1198 2130706543 0 0 0 2130706543 0 252 0 0
Proven�ale Stuffing
Recipe By :Dee Bell

Categories : Saut�ed Stuffing
Summer

-------- ------------ --------------------------------
3/4 cup onions -- chopped
2 large cloves garlic -- minced
1 large peeled tomato -- coarsely chopped
2 1/2 tablespoons chopped fresh parsley
2 teaspoons chopped fresh basil
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon salt
3/4 cup bread crumbs
Peel tomato and coarsely chop. Set aside.
Heat skillet with oil to medium heat and saut� onion and garlic for about 2
minutes. Stir in tomato, herbs and seasonings. Saut� for about 4 minutes or until
wetness evaporates. Remove from heat and stir in breadcrumbs and Parmesan cheese.
Stuff parboiled cabbage leaves, whole tomatoes that have had the pulp scooped out,
or zucchini or eggplant that have been half-baked. Top with more Parmesan cheese
and bake for 15 to 30 minutes depending on the size and quantity of the stuffed
vegetable.
Description:
"Tomatoes, garlic, herbs, Parmesan cheese and breadcrumbs for stuffing
a variety of vegetables."
Cuisine:
"Proven�al"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 3872 0 0 0 0 0 0 0
Cafe Proven�al's Clam Soup with Thyme
Recipe By :
Categories : First Course International
Seafood Soup

-------- ------------ --------------------------------
24 small clams
1 small yellow onion
4 stalks celery
2 shallots
1 1/2 cloves garlic
1/2 carrot
2 1/2 tablespoons olive oil
1 bay leaf
1 cup water
1 1/2 cups dry white wine
1 teaspoon dried oregano
1 1/2 teaspoons dried thyme
1 pinch saffron
2 1/2 cups half and half
Salt
Pepper
Hot pepper sauce
Fresh thyme leaves for garnish (optional)
PREPARATION: Scrub the clams. Slice the onion and 2 ribs of the celery. Chop 1
shallot and 1/2 clove of the garlic. Cut the other shallot, carrot, and remaining
2 ribs celery into 1/4-inch dice.
Heat 1 tablespoon of the oil in a large saucepan. Add the onion, 2 ribs sliced
celery, whole clove garlic, and bay leaf and cook over low heat, covered, about 3
minutes. Add the water and 1/2 cup of the wine. Bring to a boil and simmer for 15
minutes. Add the clams and cook covered, until just opened, about 2 minutes, being
careful not to overcook. Remove clams. Strain the cooking liquid through a sieve
lined with several layers of cheesecloth or a coffee filter and reserve. When
clams are cool enough to handle, remove meat from shells and set aside. Discard
any clams that don't open.
Heat 1 tablespoon of the oil in a saucepan over low heat. Add the chopped shallot
and cook, stirring, for 2 minutes. Add the oregano and thyme and cook for 1
minute. Add remaining cup of wine and reserved clam cooking liquid and cook for 20
minutes. Remove from heat. Add the chopped 1/2 clove garlic and a pinch of saffron
and cook for 15 to 20 minutes. Add the half and half and season with salt and
pepper and red-pepper sauce. Add the tomato paste and cook, stirring, for 2
minutes.
Heat remaining 1/2 tablespoon of oil in a frying pan over medium-low heat and
saut� the diced shallot, carrot and celery until tender, about 3 minutes.
SERVING: Reheat soup. Add the clams and saut�ed vegetables and garnish with fresh
thyme leaves.
Description:
"This soup is light in body but very full in flavor."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1492
Caldo Tlalpe�o (Mexican Vegetable Soup)
Recipe By :
Vegetable

-------- ------------ --------------------------------
1 tablespoon olive oil or vegetable oil
1 medium red onion -- diced
1 clove garlic -- chopped
1/2 teaspoon salt
1/2 teaspoon dried oregano
OR
4 cups water
1/2 pound green snap beans
2 medium carrots -- peeled and diced
1 large tomato, seeded -- coarsely chopped
OR
1 cup canned tomatoes
1 cup canned garbanzo beans
OR
1/2 cup dried garbanzo beans
1/2 teaspoon Chilpotle Pur�e (optional) -- see recipe
1 medium avocado -- peeled, cut into strips
1 lime -- cut into wedges (1 wedge per person)
1 cup chicken meat (optional) -- cooked & chopped
Cilantro (optional)
If using dried garbanzo beans, rehydrate and cook them.
* Put the stock on to heat, either on the stove or in the microwave.
Heat the oil in a heavy pot, add onion, garlic and salt, and cook until softened
but not brown. Add the carrot, tomato and green beans, stir a moment, then pour in
the stock. Bring to a gentle simmer and cook until the beans are tender, 10 to 15
minutes. Add the cooked garbanzo beans, and chilpotle pur�e, if using. After a few
minutes, taste and correct spiciness and salt for your own taste.
Serve the soup in your most festive bowls. Garnish each helping with some shredded
chicken, avocado, wedge of lime, and a few cilantro leaves. Put some chilpotle
pur�e on the table so the diners can adjust the fire for themselves.
*To cook dried garbanzo beans, you can pressure-cook at 15 pounds for 45 minutes
and be done with it, or you can take your choice of rehydrating methods: 1) cover
in water and soak overnight, or 2) cover in water, bring to a boil, remove from
heat and let sit, covered, for 1 hour. Then change the water, bring to a boil and
cook for 1 to 1 1/2 hours until tender. Some people with a lot of time on their
hands peel garbanzo beans before using (the peels just slip off).
Serves 4 to 6.
Description:
"Tomatoes, carrots and green beans in a lively chicken broth."
Cuisine:
"Mexican"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
NOTES : This soup, like pad Thai and Chinese egg-drop soup, is a ubiquitous
street-vendor item in its native land that translates into comfort food when
exported. It's a textbook example of how chicken broth can be combined with a few
simple vegetables to make a delicious, satisfying meal. The optional ingredients
allow you to design it to your taste: it can be fiery hot or, without the
chilpotle pur�e, mild but intriguing. You can steer the soup in a vegetarian
direction by omitting the cooked chicken and using water in place of broth. Either
way, you can serve this with tortillas and make a complete meal. It's beautiful to
look at, too.
Nutr. Assoc. : 986 0 0 0 0 2130706543 0 0 3568 0 5296 0 2130706543 3502 0
2130706543 0 2108 824 2130706543 2130706543
Chilpotle Pur�e
Recipe By :
Categories : Condiment International

-------- ------------ --------------------------------
1 can chilpotle chilies
Dump the whole can of chiles into a food processor or blender with the olive oil
and whirl till smooth. Add more olive oil if necessary to thin it to a sauce-like
consistency.
Description:
"Smoky good and fiery hot sauce of smoked jalape�o peppers, tomato
sauce and olive oil."
Cuisine:
"Mexican"
Yield:
"7/8 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Chilpotle chiles are nothing but jalape�o peppers, smoked till dried. For
canning they are rehydrated and packed in tomato sauce, so that when you pur�e
them they make a sauce that will last for a year in the refrigerator. The canned
chiles can be found in Mexican supermarkets. This sauce is as hot as any Tabasco
sauce, but the smoking of the chiles gives it wondrous depth and substance. It can
be used in cooking (see Caldo Tlalpe�o and Gourmet Rice and Beans for examples) or
as a condiment for those who like to challenge their palates.
Nutr. Assoc. : 2607 0
Calico Beans


-------- ------------ --------------------------------
1/2 pound bacon -- cut into 1" pieces and fried. Reserve fat.
1 tablespoon bacon fat -- reserved from fried bacon
3 cups thinly sliced onions
3/4 cup packed brown sugar
1/2 teaspoon garlic salt
1/4 teaspoon dry mustard
1/2 cup tomato ketchup
1/4 cup vinegar
16 ounces canned pork and beans
16 ounces canned red kidney beans -- drained
16 ounces canned butter beans with ham
1 10-ounce package frozen baby lima beans
Preheat oven to 350�F. Cut bacon into 1-inch pieces, fry, drain fat and reserve
appropriate measure of drippings in the pan. Stir in onions, brown sugar, garlic
salt, dry mustard, and ketchup. Simmer 20 minutes. Stir in beans and half of the
measure of bacon. Spoon into casserole dish. Sprinkle with remaining bacon. Cover
and bake for 50 minutes. Remove cover and bake 10 minutes longer. Serve hot.
Description:
"Four kinds of multi-colored beans baked with bacon and a sweet and
vinegar catsup sauce."
Yield:
"3 Quarts"
Cost 4 Fanciness 3
Sweetness 6
- - - - - - - - - - - - - - - - - - -
NOTES : Great beans for a barbecue! Good with ham, beef or poultry. From Beth
Dreher.
Nutr. Assoc. : 0 0 20230 0 0 0 774 0 4546 3815 3946 3433
California Caviar

Categories : Appetizer Spread
Vegetarian

-------- ------------ --------------------------------
1 4 1/2-ounce can chopped black olives
1 medium clove garlic -- pressed
1 tablespoon olive oil -- or more to make spreadable
In a small bowl mix all ingredients together. Chill for later or use immediately.
Serve as a spread on French bread or crackers.
Description:
"Black olives, fresh garlic and olive oil served as a spread for
French bread or crackers."
Yield:
"1 Cup"
Complexity 0 Cost 2
Depth 2 Fanciness 3
Intensity 2 Portability 10
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A very simple munchie when friends drop in.

Nutr. Assoc. : 160 0 0 0
Cantaloupe and Blueberry Dessert
Recipe By :Cindy Vinores

Categories : Dessert Fruit Dessert

-------- ------------ --------------------------------
1/2 cantaloupe
1 cup nonfat yogurt
1 cup blueberries
1 teaspoon vanilla extract
Mix yogurt and vanilla extract in bowl. Cut cantaloupe half or halves into 2
quarters each. Top each cantaloupe piece with equal portions of the yogurt mixture
and equal portions of the blueberries.
Description:
"Vanilla, non-fat yogurt and blueberries served over cantaloupe
quarters. A quick low-calorie dessert that tastes great!"
Ratings : Cost 3 Difficulty 3
Low Calorie 1 Portability 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Cindy and Lars invention.

Nutr. Assoc. : 0 0 0 0
Caper-Parsley Vinaigrette
Recipe By :

-------- ------------ --------------------------------
1 tablespoon balsamic vinegar
1/4 cup drained and minced capers
1/3 cup minced fresh parsley
TO PREPARE: Mix all ingredients in a small nonreactive bowl.
TO SERVE: Spoon a portion of Caper-Parsley Vinaigrette over the beef or meat of

your choice and serve.
Description:
"A very simple, lively accompaniment to smoked meats."
Cuisine:
"Italian"
Source:
Yield:
"3/8 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Best with razor-thin sliced meat.

Nutr. Assoc. : 0 0 2478 0 0
Caramel Corn
Recipe By :
Categories : Baked Candy
Dessert Snack

-------- ------------ --------------------------------
1 cup butter
2 cups brown sugar
1/2 cup light corn syrup
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon vanilla
6 quarts popped corn
Preheat oven to 250�F. Melt butter over low heat, add brown sugar, corn syrup, and
salt. Bring to a boil stirring constantly. Boil without stirring for 5 minutes
(very important).
Remove from heat. Stir in baking soda and vanilla. Gradually pour over popped
corn, mixing well. Turn into 2 layers, shallow baking pan sprayed with Pam, or
greased. Bake for 1 hour, stirring every 15 minutes. Enjoy.
Description:
"Chewy and sweet popcorn candy."
Yield:
"6 Quarts"
T(Baking Time):
"1:00"
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 1155
Caramelized Onions
Recipe By :
Categories : Appetizer Side Dish

-------- ------------ --------------------------------
2 large onions -- sliced into rings
1 tablespoon butter
3 tablespoons cider vinegar
Melt butter into oil and swirl together. Add onion rings and cook over low heat
until browned and translucent, about 15 minutes. Add vinegar and brown sugar and
stir until well-mixed. Boil the mixture on medium-high heat and then slow simmer,
uncovered and stirring occasionally, for about 10 minutes, or until the liquid has
evaporated and the onion has a deep color.
Description:
"Browned onions coated with a vinegar and brown sugar reduction."
Source:
Yield:
"3/4 Cup"
Complexity 2 Cost 1
Depth 4 Fanciness 6
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : These are terrific served with grilled eggplant and buffalo
Mozzarella or as an addition to just about any saut�ed vegetable.
Nutr. Assoc. : 0 0 0 0 0
Caramelized Pears
Recipe By :

-------- ------------ --------------------------------
1 1/2 pounds pears -- ripe, firm, peeled, cored and sliced 1/4" thick
Salt or pepper
Melt butter in a large frying pan. When the foaming stops, add pear slices in a
single layer.
Saut� over medium-low heat in batches for about 3 minutes until slices are
slightly softened. Sprinkle with sugar and lemon juice and raise the heat to high.
Continue to saut� until slices are golden and tender, about 1 1/2 minutes more on
each side. Season with salt and pepper to taste.
Serves 4 to 6
Description:
"Sliced pears saut�ed in butter and caramelized with sugar and lemon
juice."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 1326
Carrot and Raisin Salad
Recipe By :
Categories : Salad Summer
Vegetable

-------- ------------ --------------------------------
4 large carrots
1/2 cup raisins
1/2 teaspoon salt
1 cup sour cream
OR
1/2 cup mayonnaise
OR
1/2 cup yogurt
OR
1/2 cup any combination of the three
1/3 cup chopped pecans, almonds or roasted peanuts
OR
1/3 cup roasted sunflower seeds (optional)
Clean carrots, cover with ice in a bowl and refrigerate for 1/2 hour. Grate
carrots into a bowl and add raisins, (nuts if desired) lemon juice and sour cream.
Mix well and serve on a lettuce leaf.
Description:
"Grated carrots, raisins and sour cream or mayonnaise."
Source:
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
NOTES : To change this a little, mix a some brown sugar with cinnamon and stir
into the final mix.
If using sour cream or yogurt, you may prefer a sprinkling of sugar into the mix.
Nutr. Assoc. : 0 0 0 0 1394 0 2130706543 0 2130706543 0 2130706543 1089 0
2130706543
Carrot Donuts - Jack's favorite

Dessert Fried
International

-------- ------------ --------------------------------
3 eggs
3/4 cup brown sugar
2 tablespoons oil
2 tablespoons milk
AND
2 drops lemon juice (mix together to sour milk)
2 teaspoons sherry
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup mashed cooked carrots
1/2 teaspoon salt
3 teaspoons baking soda
3 teaspoons baking powder
1 teaspoon vanilla
1 teaspoon grated orange rind
Mix all ingredients together well, roll out on floured board, cut and fry. This
dough is very sticky, but if you add too much extra flour they get too heavy.
Description:
"Deep-fried, spicy carrot donuts."
Cuisine:
"American"
Sweetness 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat;
NOTES : (Sour milk: use regular milk with lemon juice added - 1 tablespoon juice
per 1 cup milk)
This is a time-consuming effort but well worth it for sweet donuts with nutrition.
Nutr. Assoc. : 0 0 0 0 0 797 0 0 0 2501 3309 0 0 0 0 0
Carrot-Ginger Soup with Cilantro
Recipe By :
Categories : First Course Soup
Vegetable Winter

-------- ------------ --------------------------------
6 large carrots -- coarsely chopped
2 large onions -- coarsely chopped
3 tablespoons minced fresh ginger root
OR
6 cups canned chicken broth
Salt
Ground black pepper
1/2 cup light cream
2 tablespoons corn oil
5 slices Italian bread -- 1/2 inch thick,crusts removed and crumb
cut into 1/2-inch cubes
3 tablespoons minced cilantro
OR
6 sprigs fresh cilantro
TO COOK: Heat 2 tablespoon. butter in a soup kettle. Add next 3 ingredients; cook
over medium-low heat, stirring occasionally until the vegetables soften, about 10
minutes. Add the chicken stock; bring to boil and simmer to blend flavors, about
40 minutes. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper or to taste.
Pur�e the soup in batches in a food processor or blender. Return soup to the
kettle; bring to simmer. Add the cream; simmer until heated through, about 3
minutes. (Can be cooled, covered, and refrigerated overnight.)
Meanwhile, heat oil and remaining 3 tablespoons butter in a medium skillet. Add
bread cubes; saut� until these croutons are golden brown, about 4 minutes.
TO SERVE: (Warm soup over low heat.) Ladle the soup into warm soup bowls. Sprinkle
each bowl of the soup with a portion of the croutons and cilantro; serve
immediately.
Description:
"Sweet carrots, peppery ginger root, and aromatic cilantro are
masterfully blended in this brilliantly colored first-course soup."
Source:
"Cook's Magazine May 1990"
Cost 3 Depth 8
Fat Content 7 Freeze-ability 5
Intricacy 3 Kid Appeal 5
Tartness 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 3 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 26086 342 0 2130706543 0 0 0 0 0 383 0 2130706543
Carrots with Onions
Recipe By :
Categories : Side Dish Vegetable

-------- ------------ --------------------------------
4 large carrots -- sliced 3/4" diagonal
OR
4 cups sliced carrots
1 tablespoon butter
1/2 teaspoon salt or soy sauce
Scrub and peel the carrots and slice into 3/4" slants. Place in steamer, cover and
turn heat on high. Steam for 7 minutes. While carrots are cooking, saut� chopped
onion in butter until brown and translucent. Toss carrots in skillet with onions
and sprinkle with salt or soy sauce. Serve immediately.
Description:
"Carrot slices cooked in steam and tossed with golden brown onions."
Source:
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A little ginger and a drizzle of honey give this dish a Chinese flavor.
Nutr. Assoc. : 0 0 2130706543 0 0 1326
Catfish with Ginger and Sour Cream
Recipe By :Paul Rumball-Petre

Seafood

-------- ------------ --------------------------------
2 tablespoons sweet butter
2 tablespoons virgin olive oil
2 tablespoons minced fresh ginger root
2 tablespoons minced onions
2 teaspoons capers
2 teaspoons caper vinegar -- reserved
2 7-ounce catfish fillets
1/4 cup white wine
Salt
Pepper
Preheat oven to 350�F. Combine the butter and oil in an iron skillet and heat
until the butter is melted. Saut� the onion, ginger, cilantro, and capers for 2
minutes over medium heat. Lay fillets on top (skin side up) and continue to cook
for 2 minutes. Turn the fillets and cook for 1 1/2 minutes more. Deglac� with the
white wine (preferably an Alsatian Gewurztraminer).
Place entire pan into a preheated 350� degree oven for 4 to 5 minutes. When
cooked, place fillets on plates. Return pan to high heat and add the sour cream.
Stir and cook for a minute until the liquid is reduced and thickened; add salt and
pepper to taste. Pour over fillets and serve.
Description:
""Cajun-Asian" catfish fillets served in a fresh ginger, wine, caper,
sour cream reduction."
Cuisine:
"Cajun"
Tartness 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A quick recipe which has a piquant flavor. This catfish recipe is a
wonderful combination of Cajun and Pacific flavors. Atis likes this served with
saut�ed potatoes.
Nutr. Assoc. : 222 0 26086 0 0 2478 5458 2507 0 0 0 0
Cauliflower Cheddar Sandwich Spread
Recipe By :Dee Bell

Categories : Snack Summer
Vegetable Vegetarian

-------- ------------ --------------------------------
1 cup chopped cauliflower
1 teaspoon butter
1 tablespoon minced onions
2 tablespoons grated carrots (optional)
Pepper
1 pinch paprika
1 tablespoon sunflower seeds -- toasted (optional)
Steam cauliflower until tender but firm, about 4 minutes. Saut� onion in butter
until light golden, add grated carrot and saut� for 1 minute more. Stir all
ingredients together and salt and pepper to taste. Chill for about 15 minutes and
spread on crackers or toasted bread. Or don't chill and spread on toast and place
under a broiler for 3 or 4 minutes until golden and cheese bubbles.
Description:
"Steamed cauliflower, saut�ed onion, cheese and sour cream make up
this tasty sandwich spread."
Yield:
"1 1/4 Cups"
Complexity 1 Difficulty 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is particularly good on dark rye bread.
The sunflower seeds are optional, but add a nice texture and flavor if you have
them around. Saut�ed mushrooms are another nice addition.
Nutr. Assoc. : 268 0 0 2130706543 0 0 0 0 0
Cheese Strata
Recipe By :
Categories : Baked Breakfast
International Vegetarian

-------- ------------ --------------------------------
10 slices bread
1/2 pound sharp Cheddar cheese -- grated
2 cups milk
1 teaspoon salt
3 eggs
2 tablespoons chopped parsley -- for garnish (optional)
Butter bread and cut into cubes (or leave whole). Layer in baking dish,
alternating with grated cheese. Mix milk, salt and eggs. Beat and pour over bread
and cheese. Let stand several hours or overnight.
Bake at 275�F for 45 minutes.
Description:
"An alternative breakfast casserole of cheese, bread and eggs."
Cuisine:
"German"
Source:
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 7 Fat; 0
Other Carbohydrates
NOTES : Try adding green peppers or jalape�os for a change and some texture or
zip.
Nutr. Assoc. : 0 0 0 0 0 0 2682
Chicken and Chili Stew

Recipe By :
Categories : Fall International
Poultry Stew
Winter

-------- ------------ --------------------------------
8 chicken drumsticks -- about 2 pounds
1 small onion
3 cloves garlic
16 ounces canned cannellini beans, canned white
kidney beans or canned pinto beans
Salt
Fresh ground pepper
1 tablespoon oil
1 pint cherry tomatoes
1/4 cup chopped fresh coriander leaves
GARNISHES - USE ANY OR ALL-

Monterey Jack cheese -- grated
Jalape�o chilies -- chopped
Black olives
Sour cream
Scallions
Green bell pepper
Tomatoes
PREPARATION: Cut off the knobby drumstick joint and scrape around the bone to free
tendons. Chop the onion. Mince the garlic. Drain and rinse the beans. Sprinkle the
chicken with salt and pepper. Heat the oil in a 4-quart soup kettle or dutch oven.
Saut� the chicken over high heat until golden brown on both sides, about 6
minutes. Reduce heat to medium, stir in the onion, garlic, and chile powder, and
cook until vegetables are softened, about 3 minutes. Add the tomatoes and 1/4 cup
water. Cover and simmer, and season to taste with salt and pepper.
Recipe can be made a couple of days ahead. Cool and refrigerate uncovered until
thoroughly chilled.
SERVING: Reheat stew over low heat if made ahead, and stir in coriander. Serve
with any or all of the suggested garnishes.
Cuisine:
"Mexican"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : Coriander gives this stew an authentic Mexican flavor. Dress it up with
your choice of the listed garnishes.
CORIANDER: This powerful herb, also known as fresh coriander or Chinese parsley,
is the parsley of cooking virtually everywhere outside Europe and North America.
The seeds of this herb are mentioned in the Bible ('And the house of Israel called
the name thereof manna and it was the coriander seed, white; and the taste of it
was like wafers made with honey.' Exodus, XVI, 31). Coriander's tart flavor is
especially good with fresh chilis and curry.
Nutr. Assoc. : 0 0 0 26386 0 0 0 0 0 2863 0 0 0 3782 0 0 0 0 0
Chicken and Okra Gumbo
Recipe By :
Categories : Main Course Poultry

-------- ------------ --------------------------------
3 large tomatoes
2 large onions
3 green onions
1 green bell pepper
2 pounds okra
2 chickens, 2 1/2 to 3 pounds
Salt
Black pepper
2 teaspoons cayenne pepper
1 teaspoon white pepper
Oil -- if needed
2 tablespoons oil
PREPARATION: Peel and chop the tomatoes. Chop the onions, green onions, bell
pepper, and parsley. Cut the okra into thin slices. Cut chicken into pieces, and
set aside the fat from the cavity. Sprinkle chicken with 1 tablespoon of salt, 1
teaspoon black pepper, 1 teaspoon of the cayenne pepper and 1/2 teaspoon of the
white pepper.
COOKING: Put the reserved fat in a heavy pot and cook over medium heat until the
fat is rendered. Add the chicken and cook until browned. Transfer to a platter.
Add the okra, onions (not green onion), tomatoes, and bell pepper to the pan and
season to taste with salt and black pepper. Add chicken stock, cover, and cook
over medium heat, stirring often, until tender, about 45 minutes.
Meanwhile, heat oil in a small pan. When oil is very hot, but not smoking, whisk
in the 2 tablespoons of flour, reduce the heat to low, and continue whisking the
roux until it turns a dark chocolate brown color, about 5 minutes. Add the roux to
the vegetables and stock and cook, uncovered, 30 minutes.
Add the chicken, 1 tablespoon salt, 1 teaspoon black pepper, and remaining cayenne
and white peppers and continue to cook, stirring often, until chicken is tender,
45 minutes to 1 hour more. Stir in the green onion and parsley and simmer 5
minutes longer.
Gumbo can be made several days ahead and reheated before serving.
Serves 6-8
Description:
"Classic Cajun stew built on an onion-tomato-green pepper base."
Cuisine:
"Cajun"
Source:
Cost 3 Depth 3
Spicy Hotness 7 Tartness 3
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Probably no dish is more representative of Cajun cooking than gumbo.

Nutr. Assoc. : 0 0 0 0 0 0 2566 0 0 0 0 0 0 0 0
Chicken and Rice Stovetop Casserole
Recipe By :
Categories : Casserole Main Course
Poultry

-------- ------------ --------------------------------
1 teaspoon oil
1 onion -- chopped
3 14-ounce cans canned peeled tomatoes
1 cup white rice
2 1/2 pounds chicken parts -- optional: take off skin for low fat
cooking
1 teaspoon oregano
1 pinch salt
1 pinch black pepper
Saut� onion until transparent in oil in bottom of large pot. Add tomatoes and
liquid and uncooked rice. Add chicken. Tomato juice should cover the chicken, if
not, add water to just cover. Cook covered on medium heat, then lower to low heat
when it comes to a boil. Then add oregano, salt and pepper. Stir every 15 minutes
to make sure rice doesn't stick on the bottom. Cook 40 to 50 minutes (lesser
amount for boneless chicken).
Description:
"A one pot meal of chicken and rice simmered in tomatoes, oregano and
onion."
Cuisine:
"American"
Complexity 1 Cost 3
Intensity 2 Kid Appeal 8
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat;
NOTES : An interesting way to add flavor to rice and cook a whole dinner in one
pot.
Nutr. Assoc. : 0 0 2470 0 20019 0 0 0
Chicken and Squab Stew
Recipe By :
Categories : Poultry Seafood
Stew

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3 1/2 pounds chicken -- cut into 8 pieces, breast boned and skin
removed, carcasses reserved
3 squab -- cut into 4 pieces breast boned, carcasses
reserved
1/4 cup olive oil
Salt and pepper
1 small fennel bulb -- cut into 1/4" strips
1 red bell pepper -- cut into 1/4" strips
1/2 pound carrots -- diced
1/2 pound turnips -- diced
2 ribs celery -- diced
1 leek -- diced
1 large onion -- diced
1 pinch saffron powder
OR
3 saffron threads -- (3 to 4 threads)
1 sprig fresh rosemary
OR
1/2 teaspoon dried rosemary
3 cups Chicken and Squab Stock
Tomato Sauce
Fresh basil leaves -- for garnish
Garlic Mayonnaise
Steamed Potatoes (optional)
Pat chicken and squabs dry with paper towels. In a large frying pan, heat olive
oil and brown chicken and squab pieces, being careful not to crowd pan. Transfer
to a plate, season with salt and pepper, and set aside.
Put half the fennel, red bell pepper, carrots, turnips, celery, leek, and onion
into a large pot. Season with salt and pepper and combine with half the saffron,
basil, rosemary, and garlic. Put chicken and squab pieces, except chicken and
squab breasts, on top of vegetables, along with any accumulated juice, and then
cover meat with remaining vegetables and seasonings. Pour stock over all.
Cover tightly and bring slowly to a boil. Turn heat to low and simmer until
tender, 1 to 1 1/2 hours. Transfer chicken and squab pieces to a bowl. Strain
liquid and add vegetables to chicken. Degrease liquid, return to pan, and reduce
to 2 1/2 cups.
Add Tomato Sauce to liquids, bring to a boil, and adjust seasoning. Add breasts
and poach until just cooked through, 5 to 6 minutes. Remove breasts and set aside.
Reheat chicken, squab, and vegetables in the liquid.
Transfer vegetables to a warm bowl or tur�en, add chicken and squab pieces, top
with breasts and basil leaves, and serve with Garlic Mayonnaise. Accompany with
steamed new potatoes.
Description:
"Rich wintery stew of fowl and root vegetables."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 10 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 13 1/2
NOTES : This dish is excellent reheated, but poach the breasts only when ready to
serve to avoid toughening the meat. The stew lends itself to variations and can be
made with veal or lamb instead of squab. Serve with coarse salt, horseradish, and
gherkins on the side.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 2130706543 0 0 0 0 0 2130706543 0 0 0
0 0 0
Chicken and Squab Stock
Recipe By :
Categories : Fall Poultry
Seafood Stock
-------- ------------ --------------------------------
1/4 cup olive oil
1 chicken carcass from 3 1/2 pound chicken
(and neck and trimmings)
3 squab carcasses (and necks and trimmings)
1 carrot -- quartered
1 stalk celery -- quartered
1 onion -- quartered
1 sprig thyme, in bouquet garni
1 bay leaf
AND
2 sprigs fresh parsley
6 cups water
Salt and pepper
Pour olive oil into a large roasting pan. Add chicken and squab carcasses, necks,
trimmings, carrot, celery, and onion. Roast, stirring occasionally, until
vegetables and bones are browned but not burned, 30 to 40 minutes.
Add tomato, bouquet garni, water, 1 teaspoon salt and pepper to taste. Lower oven
temperature to 400�F and continue cooking until liquid is reduced to half.
Strain stock and, with back of a spoon, press bones and vegetables to extract all
flavor. Degrease.
Source:
Yield:
"3 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 20019 1427 0 0 0 0 1492 2160 0 0 0 4826
Chicken and Squab Stock
Recipe By :
Seafood Stock

-------- ------------ --------------------------------
1/4 cup olive oil
1 chicken carcass from 3 1/2 pound chicken
(and neck and trimmings)
3 squab carcasses (and necks and trimmings)
1 carrot -- quartered
1 stalk celery -- quartered
1 onion -- quartered
1 sprig thyme, in bouquet garni
1 bay leaf
AND
2 sprigs fresh parsley
6 cups water
Salt and pepper
Pour olive oil into a large roasting pan. Add chicken and squab carcasses, necks,
trimmings, carrot, celery, and onion. Roast, stirring occasionally, until
vegetables and bones are browned but not burned, 30 to 40 minutes.
Add tomato, bouquet garni, water, 1 teaspoon salt and pepper to taste. Lower oven
temperature to 400�F and continue cooking until liquid is reduced to half.
Strain stock and, with back of a spoon, press bones and vegetables to extract all
flavor. Degrease.
Source:
Yield:
"3 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 20019 1427 0 0 0 0 1492 2160 0 0 0 4826
Chicken Breasts Diane
Recipe By :

-------- ------------ --------------------------------
4 large chicken breasts -- boneless
1/2 teaspoon salt
2 tablespoons oil
3 tablespoons chopped fresh chives
OR
3 tablespoons chopped green onions
1 1/2 teaspoons fresh lemon juice
2 tablespoons Brandy or cognac -- optional
3 tablespoons chopped parsley
2 teaspoons Dijon mustard
Pound the chicken breasts gently with a mallet between wax paper sheets. Sprinkle
with salt and pepper. Heat half of the measure of butter and half the measure of
oil in a large skillet. Cook chicken 4 minutes, turning once, over high heat. Do
not cook longer because they'll get over-cooked and dry. Transfer to a warm
serving platter. Add everything except the broth and remaining butter and oil.
Cook 15 seconds stirring constantly. Stir in the broth, and continue stirring
until it is smooth. Now stir in the remaining butter and oil. Pour all of this
over the chicken and serve immediately.
Description:
"Saut�ed chicken breasts served in a brandy, broth, lemon, onion and
Dijon sauce."
Cuisine:
"American"
Yield:
"4 Pieces"
Complexity 2 Cost 4
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26034 0 0 0 0 2130706543 0 0 0 2330 0 0 0
Chicken Dijon
Recipe By :
Main Course Poultry

-------- ------------ --------------------------------
1/3 cup Dijon mustard -- or more if needed
2 cups fine dry breadcrumbs -- or more if needed
1 frying chicken -- cut up into pieces
Preheat oven to 400�F. Cut up chicken. Heavily coat each piece with mustard. Roll
each piece in fine dry breadcrumbs. Put pieces one layer deep in roasting pan.
Bake for 50 minutes.
Description:
"Chicken pieces slathered with Dijon mustard, rolled in breadcrumbs
and oven-baked."
Cuisine:
"American"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
NOTES : Easy and delicious � can be served hot or cold.

Nutr. Assoc. : 0 0 2602
Chicken Fajita Marinade
Recipe By :Dee Bell

Categories : Grilled Main Course
Poultry Summer

-------- ------------ --------------------------------
MARINADE
1/3 cup Italian salad dressing
1 tablespoon liquid smoke flavoring (optional),
mesquite preferable
1/4 cup Worcestershire sauce
1/4 cup soy sauce
1/8 teaspoon tabasco sauce (optional)
CHICKEN PREPARATION
10 chicken thighs -- cut up
OR
1 whole chicken -- cut up
OR
Chicken parts -- cut up
3 tablespoons garlic salt
OR
2 tablespoons Cajun seasoning salt
Mix all ingredients, except the seasoning salt, together for marinade.
For fajitas use skinned, boned chicken thighs. You can skin and bone them a lot
cheaper than buying them prepared. Season the chicken with seasoned salt such as
Cajun or Lawry's or garlic salt. Place chicken in Ziplock bag, pour in marinade,
shake well, and marinate in the fridge for two hours or more. Grill over low heat
and turn and baste with marinade about every five minutes. Cooking time is twenty
to thirty minutes, depending on the grill.
For vegetables, only marinate for about half an hour.
Cuisine:
"American"
Yield:
"3/4 Cup"
Ratings : Complete Meal 7 Complexity 1
Cost 3 Difficulty 1
Kid Appeal 10 Saltiness 8
Spicy Hotness 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 36 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 31 1/2
Fat; 1 1/2 Other Carbohydrates
NOTES : Try it on eggplant and mushrooms for the grill also. This marinade can be
used for whole chicken, parts or fillets.
Fajitas can in reality only be skirt meat from the belly of a bovine but this is
an excellent substitute for the red meat version although it can be used with red
meat as well.
Nutr. Assoc. : 0 0 3965 0 0 1471 0 0 2130706543 0 0 0 2130706543 0 0
2130706543
Chicken Hawaiian
Recipe By :
Poultry

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2 pounds chicken parts
1 1-ounce Lipton onion soup mix
4 ounces apricot jam
8 ounces French salad dressing -- low calorie is fine
Preheat oven to 350�F. Mix soup, jam and dressing together. Spoon over chicken.
Bake for 30 minutes. Turn chicken over, then cook 30 - 40 minutes more.
Description:
"Chicken baked in Onion Soup Mix, apricot jam and French salad
dressing for a quick, sweet and sour dish."
Cuisine:
"American"
Complexity 1 Cost 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 4 1/2
Serving Ideas : Cornbread is a nice accompaniment.
NOTES : This is a great family dish. Kids and adults love it.
Nutr. Assoc. : 20019 993 0 0
Chicken Proven�al
Recipe By :
Main Course Poultry

-------- ------------ --------------------------------
1 frying chicken -- quartered backbone removed (about 3
lbs.)
2 medium garlic
2 13-ounce jars marinated artichoke hearts
Salt
Fresh ground black pepper
2 teaspoons dried thyme
1 loaf French bread or Italian bread
PREPARATION AND ASSEMBLY: Remove and discard the last two wing joints from the
chicken. Break the garlic into cloves. Put the unpeeled cloves in a small saucepan
with water to cover. Bring to a boil, reduce heat, and simmer until a knife easily
penetrates garlic cloves, about 15 minutes. Drain and set aside.
Heat 2 tablespoons oil in a large skillet until hot but not smoking. Pat the
chicken pieces dry and brown them for 3 to 4 minutes on each side.
Cut and oil 4 parchment or foil pouches. Center one piece of chicken on one side
of each pouch, add 1/4 of the garlic cloves and artichoke hearts.
Drizzle 1 tablespoon of olive oil over each piece of chicken, sprinkle lightly
with salt, pepper, and 1/2 teaspoon of thyme. Mark outside of pouches to identify
leg portions. Seal pouches. (Can refrigerate parchment pouches up to 4 hours; foil
pouches overnight.)
COOKING AND SERVING: Adjust oven rack to middle position and heat oven to 400�F.
Put pouches on a baking sheet. Bake breast portions 15 minutes and leg portions 18
minutes (18 and 20 minutes if assembled pouches are refrigerated before cooking).
Slice and toast the bread. Transfer pouches to plates and carefully pierce each to
permit steam to escape. Serve 4 slices of bread with each portion, spreading
softened garlic on bread, if desired.
Description:
"Chicken baked in a paper pouch with garlic and artichoke hearts."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : In the traditional Proven�al stew of chicken with garlic, the chicken is
surrounded with unpeeled garlic cloves and very slowly steamed in its juices in a
sealed, earthenware casserole. Here, garlic is poached to hasten the cooking, and
the chicken is steamed in the pouch. This recipe is not recommended for the
microwave.
Nutr. Assoc. : 2602 0 0 42 0 0 0 26000
Chicken Salad with Thyme and Red-Onion Vinaigrette
Recipe By :
Categories : First Course Main Course
Poultry Salad
Stir-fried Summer

-------- ------------ --------------------------------
1 small red onion
1/2 head romaine lettuce
1/2 head red leaf lettuce
1 1/2 pounds chicken breasts (4 large or 6 medium) -- skinless,
boneless
1 tablespoon minced fresh thyme
3 tablespoons balsamic or red wine vinegar
Salt
Fresh ground pepper
1/3 cup oil
PREPARATION: Cut onion into paper-thin slices and separate into rings. Wash and
spin-dry lettuces; tear leaves into pieces, and chill. Cut chicken into 1-inch
cubes and sprinkle with thyme and salt and pepper.
Heat 1/2 of the oil in a large frying pan over medium-high heat until hot but not
smoking. Add the chicken and saut�, stirring frequently, until just cooked
through, about 5 minutes. Add the vinegar, stirring with a wooden spoon to deglaze
the bottom of the pan. Remove pan from heat and stir in the onion and remaining
oil. Season to taste with salt and pepper.
Recipe can be prepared to this point a few hours ahead. Set chicken and
vinaigrette aside separately in covered containers.
SERVING: Arrange chilled lettuce on salad plates and top with chicken and red-
onion vinaigrette.
Description:
"A zingy spring or summer salad, good warm or at room temperature."
Cuisine:
"American"
Source:
Cost 5 Depth 2
Tartness 8
- - - - - - - - - - - - - - - - - - -
NOTES : Pungent thyme is a natural accompaniment to sweet red onion in this salad.
You can serve the salad warm or prepare it a few hours ahead of time and serve it
at room temperature.
THYME: Any dish that can benefit from aromatic flavoring will be enhanced by the
soothing, ripe fragrance of thyme. A bushy plant with woody stems and tiny grey-
green or purplish leaves, thyme grows in dry chalky soil.
Nutr. Assoc. : 0 0 0 26034 0 2140 0 0 0
Chicken Siciliano

Poultry Stir-fried

-------- ------------ --------------------------------
1 whole chicken breast -- diced
1/4 cup olive oil
4 large cloves garlic -- diced
1 1/2 cups diced new potatoes
1/2 cup diced onions
1/4 cup diced green bell peppers
12 artichoke hearts -- canned and drained, or frozen and
thawed
Skin, bone and dice chicken. Place in a small bowl with garlic and olive oil. Stir
to coat. Let stand for 30 minutes or more. Drain some of the oil into a saut� pan
and add potatoes, onion and pepper. Saut� until tender and lightly browned. Set
aside. Drain remaining oil into wok and heat. Add chicken and stir fry until
lightly brown and cooked through. Add artichokes and potatoes and heat and serve.
Description:
"Saut�ed onions, peppers, and potatoes mixed with artichoke hearts and
garlic-marinated, stir-fried chicken dice."
Cuisine:
"Mediterranean"
- - - - - - - - - - - - - - - - - - -
NOTES : Our version of a dish from the Orlando Hyatt. The artichoke hearts were my
husband's idea! I use home frozen artichoke hearts, but canned water pack may be
substituted.
Nutr. Assoc. : 0 0 0 4219 20199 20088 0 0
Chicken Stir-Fry
Recipe By :
Poultry Sauce
Stir-fried

-------- ------------ --------------------------------
THE RICE
2 cups cold water
1 cup rice
THE TOPPING
1 pound chicken breasts -- cut into strips
1 1-pound bag frozen vegetables -- your choice; thawed
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
1 cup tomato soup
OR
1 cup tomato pur�e
2 tablespoons soy sauce
1 tablespoon vinegar
Start the rice cooking in a rice cooker or pan. Fry the chicken in oil over high
heat. Remove and reserve. Fry the veggies, ginger and garlic powder over medium
heat until tender crisp. Add soup, soy sauce and vinegar, then heat until boiling.
Put the chicken back into the mixture until reheated, then immediately serve over
rice.
Description:
"Oriental-style, stir-fried chicken and vegetables served over rice."
Cuisine:
"Chinese"
Complexity 2 Cost 2
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 1566 0 0 1507 0 2130706543 0 0
Chicken Vermont
Recipe By :
Main Course Pasta
Poultry Sauce

-------- ------------ --------------------------------
3 pounds chicken -- cooked, bones removed, meat diced, broth
reserved
1 onion -- whole
1 pound pasta shells -- cooked
1 2-ounce jar pimiento -- chopped
1 pound diced Cheddar cheese
1 cup green peas
SAUCE
6 tablespoons white wheat flour
2 cups chicken stock -- reserved from stewing chicken
Salt -- to taste
Black pepper
Stew chicken with an onion until tender.
Preheat oven to 350�F. Remove meat and cut into dice, then strain broth. Combine
with chopped pimiento, cheese, and peas and toss gently with cooked shell
macaroni.
Sauce: Combine the butter, flour, and measured amount of strained broth from the
stewing chicken. Cook over medium heat until thick. Season with salt and pepper.
Pour sauce over the mixture and bake covered for 1 hour. It's a crowd pleaser.
Description:
"Stewed chicken, dice and baked with sauce, cheese, macaroni, pimiento
and peas."
Complexity 3 Depth 4
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 2536 0 0 0 0 3309 0 0 0
Chicken with Smoked Mozzarella and Pesto
Recipe By :
Poultry

-------- ------------ --------------------------------
PESTO
1/2 cup fresh basil leaves
1 tablespoon pine nuts
1 tablespoon grated Parmesan Reggiano cheese
1/2 clove garlic
1/4 cup (approximately) olive oil
4 chicken breasts -- boned and skinned
4 1/4-inch slices smoked Mozzarella (about 3
ounces)
2 tablespoons oil
1 tablespoon butter
White flour -- for dredging
PREPARATION: For the pesto, combine the basil, pine nuts, Parmesan cheese, and
garlic in a food processor and process until minced. With the machine running,
slowly add olive oil, up to 1/4 cup, to form a paste.
Pesto can be made several days ahead.
Make a pocket in each chicken breast by cutting horizontally into the side. Make
each incision about 3/4 the length of the breast.
Fill pockets with the pesto and Mozzarella and trim any cheese that is not totally
enclosed.
Recipe can be made to this point 1 day ahead.
COOKING AND SERVING: Heat oil and butter in a frying pan over medium-high heat.
Dredge the chicken in flour and shake off excess. Saut� chicken in butter and oil
for about 5 minutes. Turn the chicken, lower heat to medium-low and continue
cooking until cooked through, about 4 minutes. Serve immediately.
Description:
"Rich, quick chicken that stands up on the palate."
Cuisine:
"Italian"
Source:
Cost 5 Depth 5
Tartness 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Pesto and smoked Mozzarella make this easy chicken dish extremely
satisfying.
Nutr. Assoc. : 0 0 4489 1034 0 986 0 26612 0 0 0
Chicken with Toasted Garlic and Mustard Cream Sauce
Recipe By :

-------- ------------ --------------------------------
TOASTED GARLIC
1/4 cup vegetable oil
12 large cloves garlic -- diced
MUSTARD CREAM SAUCE

1 large onion -- sliced thin
1 tablespoon white flour
1 3/4 cups chicken stock
OR
1 3/4 cups canned chicken broth
4 teaspoons coarse mustard
1/3 cup heavy cream
1 1/2 teaspoons sour cream
3 tablespoons minced fresh parsley
Fresh minced chives or tarragon
CHICKEN BREASTS
6 chicken breasts (2 pounds) -- boneless, halved
Salt
Ground black pepper
1 1/2 tablespoons vegetable oil
TO COOK: For the Toasted Garlic, heat the oil in a small skillet. Add the garlic;
cook over medium-low heat until golden brown, about 3 minutes. Remove the garlic
with a slotted spoon and drain on paper towels; set aside.
For the sauce, heat butter in a medium saucepan. Add onions; cover and cook over
low heat until softened, about 5 minutes. Add flour; cook over low heat, stirring
constantly until flour is incorporated into the butter, about 30 seconds.
Continuing to stir constantly, gradually add chicken stock. Bring to boil, cover,
and simmer, stirring occasionally until sauce thickens slightly, about 20 minutes.
For the chicken, meanwhile, sprinkle chicken breasts with 1 teaspoon salt and 1/2
teaspoon pepper. Heat oil in a large skillet. Add chicken and saut�, turning once,
until lightly browned and cook through, about 10 minutes. Cover and keep chicken
warm, reserving juices that accumulate.
To finish the sauce, stir mustards and cream into the simmering sauce. Remove from
heat and stir in sour cream, herbs, and any accumulated chicken cooking juices.
TO SERVE: Transfer each chicken breast to a warm dinner plate. Spoon a portion of
sauce over each chicken breast, sprinkle with some Toasted Garlic, and serve
immediately.
Description:
"Saut�ed chicken breasts lavished with a tart sauce and decorated with
toasted garlic."
Cuisine:
"American"
Source:
Cost 5 Depth 3
Tartness 8
- - - - - - - - - - - - - - - - - - -
NOTES : Keep your eye on the garlic while you saut� it - there is a fine line
between toasted and burnt.
Nutr. Assoc. : 0 0 3505 0 0 0 0 0 342 0 2130706543 0 0 0 0 0 20211 0 0
2571 0 0 0
Chili
Recipe By :Debbie Eisenberg


-------- ------------ --------------------------------
2 teaspoons oil
1 onion -- chopped
1 pound ground beef (optional for non-vegetarians)
2 1 1/2-pound cans crushed tomatoes
2 1 1/2-pound cans chili beans
2 teaspoons chili powder
1/4 cup grated nacho cheese
Saut� onion and/or meat in bottom of pot. Add rest of ingredients except cheese.
Mix and cook for at least one hour. Put cheese on top as garnish.
Description:
"A quick version of vegetarian chili using canned goods."
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 3605 2470 1236 0 20081
Chili Chicken and Brown Rice

Main Course Poultry
-------- ------------ --------------------------------
1 pound chicken breasts -- boneless, cut in pieces
1 tablespoon oil
1 small green or red bell pepper -- chopped
1 14 1/2-ounce can stewed tomatoes (Mexican, Italian, or
chopped)
1 14 1/2-ounce can chicken stock
1 3/4 cups brown instant rice
Hot red pepper sauce -- to taste
1/2 cup grated Cheddar cheese -- or more to taste
Olives (optional) -- sliced if desired
Yogurt (optional)
Preheat oven to 350�F. In a large skillet cook poultry in hot oil about 2 minutes
on each side or until brown; remove and set aside. In the same skillet, cook
onion, pepper and garlic till tender but not brown. Drain off fat. Stir in
undrained tomatoes, broth, uncooked rice, and hot pepper sauce. Bring to boiling;
remove from heat and spoon mixture into a casserole dish. Arrange chicken on top
of rice mixture.
Bake, covered, for 30 - 35 minutes or till rice is done. Sprinkle with cheese. Let
stand, uncovered, about 5 minutes or till cheese is melted. Sprinkle with olives
if desired; top with yogurt.
Description:
"A casserole of browned chicken, rice, tomatoes, hot spices, onion,
garlic and peppers with a yogurt and Cheddar cheese topping."
Cuisine:
"American"
Cost 4 Difficulty 3
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Round out this fix-and-forget one-dish meal with steamed broccoli.
NOTES : I use some chili powder and extra hot sauce. Also, I use a can of water
and concentrated chicken broth instead of canned broth. This dish is also just as
good without the chicken as a side dish.
Nutr. Assoc. : 26034 0 0 2236 0 5131 342 2367 20151 0 0 0
Chili Con Carne

Recipe By :Riny Bos
Stew

-------- ------------ --------------------------------
4 onions
1 pound ground beef
1 2-ounce jar pimiento
2 15-ounce cans pinto beans
2 ounces butter
Chop the onions. Melt the butter and fry the onions until golden. Add the ground
beef and stir until loose. Add salt and chili powder. Drain the pimiento and add
to the mixture. Add the beans. Serve with garnishes of cheese or raw onion, if
desired.
Description:
"Pinto beans, onions, ground beef and hot spice make up this quick
dish."
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 4487 4510 0
Chilled Tomatillo Soup with Cilantro and Red Jalape�os
Recipe By :

-------- ------------ --------------------------------
1/4 cup olive oil
12 medium scallions -- white and green parts minced and reserved
separately
1 pound tomatillos -- quartered
OR
1 quart canned chicken broth
Salt
Ground black pepper
1 cup loosely packed cilantro, minced
2 medium red jalape�o chili peppers -- minced, 1 1/2 teaspoons
reserved for garnish
1/4 cup sour cream
TO COOK: Heat oil in a soup kettle. Add shallots and white parts of scallions;
saut� until softened, about 2 minutes. Add tomatillos and chicken stock; bring to
boil and simmer to blend flavors, about 6 minutes. Season with 1 teaspoon salt and
1/2 teaspoon pepper or to taste.
Strain soup through a sieve; transfer broth to a large bowl. Transfer solids to a
food processor and add green parts of scallions, cilantro, and chiles; process
until pur�ed. Stir this pur�e into the broth in the bowl. Cool soup to room
temperature, then chill. (Can be refrigerated overnight.)
TO SERVE: Ladle soup into individual bowls. Garnish each bowl of soup with a
dollop of sour cream, then sprinkle with reserved chiles. Serve cold.
Description:
"A spicy, refreshing nouveau-Mexican blend."
Cuisine:
"Mexican"
Source:
Cost 2 Depth 7
- - - - - - - - - - - - - - - - - - -
NOTES : At La Folie in San Francisco, chef Roland Passot garnishes this spicy
tomatillo soup, which is his signature dish, with cold, creamy tomato mousse. But
to simplify this recipe, we substitute an equally soothing dollop of sour cream.
If fresh tomatillos are unavailable, substitute two drained cans (10 oz. each) of
tomatillos.
Nutr. Assoc. : 0 0 4845 0 342 0 2130706543 0 0 20128 26360 0
Chilpotle Pur�e
Recipe By :

-------- ------------ --------------------------------
1 can chilpotle chilies
Dump the whole can of chiles into a food processor or blender with the olive oil
and whirl till smooth. Add more olive oil if necessary to thin it to a sauce-like
consistency.
Description:
"Smoky good and fiery hot sauce of smoked jalape�o peppers, tomato
sauce and olive oil."
Cuisine:
"Mexican"
Yield:
"7/8 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Chilpotle chiles are nothing but jalape�o peppers, smoked till dried. For
canning they are rehydrated and packed in tomato sauce, so that when you pur�e
them they make a sauce that will last for a year in the refrigerator. The canned
chiles can be found in Mexican supermarkets. This sauce is as hot as any Tabasco
sauce, but the smoking of the chiles gives it wondrous depth and substance. It can
be used in cooking (see Caldo Tlalpe�o and Gourmet Rice and Beans for examples) or
as a condiment for those who like to challenge their palates.
Chocolate Pudding
Recipe By :Dee Bell

Categories : Dessert Pudding

-------- ------------ --------------------------------
1 egg yolk
2 cups milk
1/4 cup white flour
2 tablespoons cocoa
1/8 teaspoon salt
1 teaspoon vanilla
FOR CREAM PIE FILLING

1 teaspoon butter or margarine
Mix egg yolk and milk together well. In a saucepan, mix together dry ingredients
until well blended. Slowly stir in milk/egg mixture taking care to not make lumps.
Heat over low flame and continue to stir until mixture thickens.
Pour into pudding cups. Chill or serve warm.

Description:
"Quick, delicious and creamy dessert almost as fast as instant."
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2
Other Carbohydrates
NOTES : This only takes a few minutes more than store-bought instant pudding but
it actually has some nutritional value.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 222
Chop Suey
Recipe By :Jacki Barineau

Categories : Beef International
Main Course Stew

-------- ------------ --------------------------------
3 pounds stew beef -- cut into pieces
OR
3 pounds round steak -- cut into pieces
3 stalks celery -- sliced
2 pounds onions -- sliced, then cut in half
1 pound small mushrooms
Soy sauce
Salt
Pepper
1 28-ounce package white rice
Fry meat until completely browned. Cut meat into small pieces, discarding fat. Put
meat in large pot (2-gallon). Add enough hot water to cover meat; simmer on low
heat. Slice celery and add to pot. Slice onions, halve slices and add to pot. Add
mushrooms to pot. Add soy sauce, salt, and pepper to taste. Simmer for 2 hours on
low heat, stirring occasionally.
Prepare rice according to package directions. Serve Chop Suey over rice.
Description:
"Beef chunks simmered with onion, celery and mushrooms. Served over
rice."
Cuisine:
"Chinese"
T(Simmering Time):
"2:00"
- - - - - - - - - - - - - - - - - - -
NOTES : Excellent Beef and Rice dish! A Family Favorite!

Nutr. Assoc. : 4787 0 2130706543 0 0 4196 0 0 0 5547
Citrus Butter
Recipe By :
Categories : Condiment Summer

-------- ------------ --------------------------------
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
1 teaspoon lime peel
1 teaspoon lime juice
1/4 pound butter -- softened
Salt
Ground black pepper
TO PREPARE: Mix all ingredients including 1/4 teaspoon salt and 1/4 teaspoon
pepper in a small bowl. Transfer to a sheet of parchment paper and shape butter
mixture into a 6-inch log. Wrap and freeze until the butter is firm, about 30
minutes. (Can be frozen up to 2 months.)
TO SERVE: As a main dish, place a 1-inch piece on the cooked and/or smoked fish or
meat of your choice and serve.
As an appetizer, spread the Citrus Butter on French bread slices, top with a
cucumber slice and then a piece of smoked salmon or fish. Garnish with capers and
dill.
Description:
"Butter infused with orange, lemon and lime zest and juice, especially
delicious on fish or meat, grilled or smoked."
Cuisine:
"American"
Source:
Yield:
"1/2 Cup"
Freeze-ability 10 Good For Crowds 10
- - - - - - - - - - - - - - - - - - -
Protein; trace Carbohydrate; 16mg Cholesterol; 59mg Sodium
Carbohydrates
Nutr. Assoc. : 1012 0 802 0 0 0 0 0 0 0
Clam Chowder

Categories : Seafood Soup

-------- ------------ --------------------------------
1 6 1/2-ounce can baby clams (Geisha)
8 ounces clam juice
4 slices bacon -- diced
1 medium onion -- diced
2 large russet potatoes -- peeled, diced
Milk -- as needed to thin
Drain clams and reserve juice. Saut� diced bacon in large pot. Remove bacon, drain
off most of the fat and add onion and potatoes to bacon drippings. Saut� lightly.
Add clam juice to pot and simmer until potatoes are tender. Pur�e half of the
potato mixture in a food processor. Return to pot, add clams and heat. If too
thick for your taste, add a little milk.
Description:
"Rich and delicious canned clams, onion, potatoes, clam broth and
bacon; thinned with milk."
Cuisine:
"American"
Cost 3 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : Other clams could be used but the Geisha Baby Clams are very tender. (Not
cut up rubber bands.) Charlie's favorite! He keeps getting copies to give to
friends
Nutr. Assoc. : 2450 0 0 0 0 0
Classy Ham and Cheese Casserole
Recipe By :
Casserole Main Course
Pork

-------- ------------ --------------------------------
SET ASIDE TO LAYER PAN:
3 cups cubed French bread
1 1/2 cups cubed Cheddar cheese -- can use any kind, sharp will make
it richer
3 cups cubed ham
BEAT TOGETHER:
6 eggs
3 cups milk
1 Dash pepper
1 tablespoon dry mustard
Beat eggs, add milk and pepper. Mix flour with mustard. Layer bread, cheese, and
ham in a greased casserole dish. Each layer should be 1/3 bread and 1/3 ham and
1/3 cheese. Layer until all is used; finish with cheese. Then take wet mixture and
pour over top and drizzle butter on top. Let stand in refrigerator all day or
overnight.
Bake at 350�F uncovered for 1 hour. This can be reheated very well and can be
frozen and cooked later.
Description:
"Layered ham, French bread cubes and Cheddar baked in a mustard and
herb milk custard."
T(Baking Time):
"1:00"
Complexity 2 Cost 4
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 2536 3653 0 0 0 0 0 3309 0 0
Coconut Milk
Recipe By :
International

-------- ------------ --------------------------------
1 small fresh coconut (about 1 1/4 pounds)
2 1/2 cups hot water
PREPARATION: Adjust oven rack to lowest position and heat oven to 375�F. Bake the
coconut 20 to 25 minutes to loosen the meat from the shell. Transfer the coconut
to the sink and use a hammer to crack it open in several places. (The liquid that
drains out is the coconut water, not used in this recipe.) Use a dull-tipped knife
to pry the coconut meat from inside the shell. Cut the coconut meat into 1-inch
strips (2 cups) and put it into a food processor fitted with the metal blade. Add
the hot water and process for about 1 minute to release the coconut milk.
Strain the coconut milk through a fine sieve into a bowl, pressing the coconut
shreds against the sieve to release the remaining milk. Set coconut milk aside
until sediment settles, about 10 minutes. Carefully pour off the milk and discard
the sediment at the bottom.
(Can cover and refrigerate for 3 days, or freeze up to 3 months.)
Description:
"Leche De Coco from the fresh coconut."
Cuisine:
"Guatemalan"
Source:
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Coffee Can Ice Cream
Recipe By :Sharon Rountree

Categories : Dessert

-------- ------------ --------------------------------
1 cup milk
1 cup heavy cream
1/2 teaspoon vanilla
Combine all ingredients and put in small coffee can. Tape lid onto can. Place
small can inside large coffee can. Fill space with ice and rock salt. Put lid on
large can. Roll can between two children (4 - 5 feet apart) for ten minutes. Pour
off water and fill can with more ice and salt. Roll for ten minutes more.
This can be flavored with other extracts, peppermint is especially nice, but try
almond, maple, etc...
Description:
"Homemade vanilla picnic ice cream made portable by the use of coffee
cans and hand-rolling."
Cuisine:
"American"
Yield:
"2 Cups"
Complexity 2 Cost 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat; 1 1/2
Other Carbohydrates
NOTES : Going to the park for a picnic? This is perfect if so! You can make it
there, you can make it anywhere.
Nutr. Assoc. : 0 0 652 0
Cooked Meat Croquettes
Recipe By :Dee Bell

Categories : Fried International
Main Course

-------- ------------ --------------------------------
MEAT MIXTURE
1 tablespoon oil
2 cups diced ham -- cooked
OR
2 cups chicken -- cooked
OR
2 cups beef -- cooked
OR
2 cups fish -- cooked
3 tablespoons minced celery
1 tablespoon minced green bell pepper
1 tablespoon minced fresh parsley (optional)
OR
1 teaspoon dried oregano (optional)
1 teaspoon paprika
1/2 teaspoon salt
OR
1 pinch cayenne pepper
2 tablespoons cracker meal, breadcrumbs or white flour
1 egg
ROLLING MIXTURE
2 cups fresh bread crumbs
2 eggs
Oil -- for frying

White Sauce - Medium Thin -- (see recipe)
Saut� onions in oil until light golden and translucent. Combine all ingredients
except rolling mixture. Chill meat mixture. Beat the eggs from the rolling mixture
and roll croquettes in egg and then breadcrumbs. Fry, turning so all sides brown.
Serve with White Sauce (see recipe in the Entertain! cookbook). Or make White
Sauce into Cheese Sauce or Brown Sauce.
Description:
"A tasty and filling method for stretching leftover meats."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 4746 0 2130706543 0 2130706543 0 2130706543 2656

20088 2130706543 0 3133 0 0 161 0 2130706543 0 2927 0 0 0 0 0 0 0
0
White Sauce - Medium Thin
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup milk
1 1/2 tablespoons white flour
1 1/2 tablespoons butter
This is a good consistency for diced meat and gravy.
Description:
Cuisine:
"American"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
flavor needed.
margarine.
Corene's Swedish Sausage
Recipe By :
Categories : Beef Meat
Pork

-------- ------------ --------------------------------
2 pounds potatoes
2 ounces salt
1 small onion
2 pounds pork loin
1 pound beef
1/3 teaspoon black pepper -- or to taste
1/3 teaspoon ground allspice -- or to taste
3 quarts boiling water -- with salt added
1 sausage casing
Grind all ingredients together until smooth. Season with additional salt and
pepper, if preferred. Stuff casings, but not too full.
Prick sausage with fork before placing in salted boiling water. Cook 20 - 30
minutes. After cooking, serve hot or refrigerate. These are especially good the
next day cut in half and browned in a frying pan.
Description:
"Homemade sausage of pork, beef, potatoes, onion and spice."
Yield:
"4 pounds"
- - - - - - - - - - - - - - - - - - -
NOTES : Also known as Potatis Korv in Swedish. You can use an extra pound of
potatoes, reduce the pork, or use more beef than pork for less fat content.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2130706543
Corn and Sour-Cream Cakes with Salmon and Golden Caviars
Recipe By :
International Seafood

-------- ------------ --------------------------------
1 1/2 cups fresh corn (from 3 ears)
OR
1 1/2 cups frozen corn
2 ounces salmon caviar

2 ounces golden caviar
1/4 cup sour cream
CORNCAKE BATTER
1 tablespoon yellow cornmeal
1/4 teaspoon salt
2 eggs
3 tablespoons cake flour
1 cup sour cream
1/4 cup oil
PREPARATION: Cut corn kernels from the cobs. Cook kernels with the milk over
medium heat until milk is evaporated and corn is tender. Put mixture in a food
processor or blender and pur�e until smooth. Press the corn pur�e through a sieve.
Cool.
For the Caviar Topping, drain the salmon and golden caviars. In a bowl, gently
fold caviars into the sour cream. Refrigerate.
COOKING AND SERVING: In a food processor, combine the corn pur�e, cornmeal, sugar,
salt, baking soda, eggs, cake flour, and sour cream and blend until thoroughly
mixed. Let rest for 15 minutes.
Heat a nonstick frying pan over medium heat and brush lightly with oil. Working in
batches, drop batter by tablespoons onto pan and cook, turning once, until
browned, about 1 minute per side.
Put a dollop of Caviar Topping on each cake.
Serves 10 to 15
Description:
"Old-fashioned corn pancakes, made in miniature, combine with a
luxurious caviar and sour-cream topping."
Cuisine:
"French"
Source:
Richness 7 Saltiness 8
Serving Temperature 7 Tartness 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 26075 0 2130706543 0 0 270 270 0 0 0 0 0 0 0 0 0 0 0

Corn Fritters
Recipe By :Dee Bell

Categories : Breakfast Fried
Side Dish

-------- ------------ --------------------------------
2 cups corn� uncooked or thawed
1 egg -- well beaten
1 1/2 teaspoons granulated sugar
1/3 teaspoon salt
1 tablespoon butter
1/4 cup white flour
1/2 teaspoon baking powder
Gently mix all ingredients together. Drop 2 heaping tablespoonfuls per fritter
onto a hot greased griddle or an iron skillet. When bubbles break, turn the
fritters.
Serve warm with maple syrup.
Description:
"Sweet corn kernel pancakes."
Cuisine:
"American"
Yield:
"12 Pancakes"
Cost 1 Difficulty 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If you prefer, this can be a dinner side dish served with a dollop of
plain or herbed sour cream.
Nutr. Assoc. : 3357 0 0 0 0 0 0 0
Corn Pudding
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 cups fresh corn kernels
1/2 small onion -- chopped
1/4 cup minced green or red bell peppers
2 eggs -- lightly beaten
2 cups milk -- hot
1/2 teaspoon salt
1/8 teaspoon paprika -- for garnish
Heat oven to 350�F. Saut� onion in butter until light golden. Cut kernels from cob
or use thawed frozen corn. Butter a baking dish. Mix all ingredients together.
Sprinkle top with paprika and bake for about 40 minutes, or until the pudding sets
up firm.
Description:
"Fresh corn baked into a custard-like pudding with eggs and milk. A
Hoosier adaptation of a Southern favorite."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 20088 0 0 0 0 0
Corn Salad
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 1/2 cups fresh corn kernels
OR
2 1/2 cups frozen corn -- thawed
1/2 cup chopped cucumber
2 tablespoons minced green bell pepper
1 tablespoon minced red bell pepper
1 tablespoon chopped chives
OR
2 teaspoons finely minced onions
3 tablespoons raspberry vinegar or white wine vinegar
1/4 teaspoon salt
Toss corn, cucumber, peppers and chives gently together in a bowl. Mix vinegar,
oil, salt, pepper and paprika together and whisk vigorously. Pour the vinegar
mixture over the corn mixture and toss to mix. Serve in small salad bowls or by
rolling up in lettuce leaves.
Description:
"Fresh or frozen corn and vegetable salad."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Delicious variations would be the addition of fresh chopped parsley, fresh
chopped basil, or a little fresh chopped mint.
Nutr. Assoc. : 0 0 2130706543 3010 20088 0 0 0 2130706543 4688 0 0 0 0
Corn with Red-Pepper Butter Sauce
Recipe By :

-------- ------------ --------------------------------
4 cups corn kernels - from 8 ears
OR
4 cups frozen corn kernels
RED-PEPPER BUTTER SAUCE

2 large shallots
1/2 small red bell pepper
OR
2 tablespoons chopped pimiento
4 1/2 tablespoons white wine vinegar
3/4 cup white wine
1/2 teaspoon fresh ground black pepper
3/4 pound butter
Salt
Hot pepper sauce
PREPARATION: Cut corn from cobs. Cook corn in a pot of boiling, salted water until
tender, about 5 minutes. Drain.
For the sauce, mince the shallots. Chop red bell pepper or pimientos.
COOKING AND SERVING: Combine the vinegar, wine, shallots, and peppercorns in a
pan, bring to a boil, and reduce by 3/4, about 10 minutes. Gently reheat corn.
Over the lowest possible heat, whisk softened butter into warm reduction, a
tablespoon at time, adding another piece as each is almost incorporated. Butter
should not melt completely but should soften to form a creamy sauce. If the sauce
gets too hot and butter starts to melt, remove it from the heat and continue
adding the rest of the butter. Season with salt and hot red-pepper sauce to taste.
Add the sauce to the corn. Adjust seasoning to taste and serve.
Description:
"This spicy, colorful, high-toned version of creamed corn is a perfect
accompaniment to Whole Salmon Baked in Rock Salt (see recipe)."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26075 0 2130706543 0 0 0 0 2130706543 0 0 0 0 0 0
Cornmeal-Fried Calamari with Saut�ed Swiss Chard
Recipe By :
Categories : Fried International
Main Course Seafood
-------- ------------ --------------------------------
1 1/2 pounds Swiss chard
1/2 cup white flour
1/2 cup yellow cornmeal
1 teaspoon salt
1 pound cleaned calamari
Vegetable oil - for deep frying
PREPARATION: Remove and discard white chard ribs (or wrap in plastic and reserve
for another use). Rinse leaves and blanch in a large pot of boiling water until
bright green and tender, about 4 minutes. Drain, refresh under cold running water,
and drain again. Squeeze out excess water and chop the chard leaves coarsely. Wrap
and refrigerate 3/4 cup chopped Swiss chard for Savory Swiss-Chard Frittata. Set
remainder aside in a bowl. Mix the flour, cornmeal, cayenne pepper, 1 teaspoon
salt, and 1/2 teaspoon black pepper in a shallow dish. Put the milk into a shallow
bowl and squeeze in 1 teaspoon lemon juice.
COOKING: Peel and mince garlic. Heat olive oil in a medium skillet and saut�
garlic until lightly browned, about 1 minute. Add Swiss chard and saut� until hot,
about 3 minutes; cover and keep warm. Adjust oven rack to middle position and heat
oven to 250�F. Rinse and pat calamari dry. Slice the bodies into 1/4-inch rings
(tentacles can be fried whole). Heat about 2 inches of vegetable oil to 365�F in a
deep skillet or large saucepan. Working in 4 batches, dip the calamari into the
milk mixture, dredge in the cornmeal mixture, and fry until golden brown, about 30
seconds. Drain each batch on paper towels and keep warm in the oven on a platter
lined with paper toweling.
SERVING: Serve calamari with Quick Tartar Sauce and Swiss chard.
Description:
"Warm salad-like plate with bite and heft."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2
NOTES : Calamari is an unusual entr�e, but each batch cooks in only 30 seconds,
and your fishmonger can do most of the cleaning. Be sure the thin dapple skin is
completely taken off the body, that the interior cartilage (which resembles a
plastic pen) is removed, and that the tough "beak" at the center of the tentacles
has been pulled free. You can use 3/4 cup of the Swiss chard for another meal of
Savory-Swiss Chard Frittata.
Nutr. Assoc. : 0 0 0 272 0 0 797 0 0 240 0
Country Terrine
Recipe By :
Beef International
Main Course Pork

-------- ------------ --------------------------------
1 1/2 pounds beef livers
OR
1 1/2 pounds pork livers
1/2 cup heavy cream
1/2 pound pork fat
1 1/2 pounds pork -- boneless
1 tablespoon butter
1 tablespoon dried thyme
2 eggs
1 tablespoon salt
1 1/2 teaspoons black pepper
1/3 cup brandy
3 slices barding fat
3 bay leaves
Grind liver, add cream, and let stand for 1 hour. Grind pork fat with pork.
In a frying pan, saut� onion in butter for 5 minutes. Add garlic, parsley, basil,
and thyme. Remove from heat.
In a large mixing bowl, combine liver mixture, pork, herb mixture, eggs, salt,
pepper, flour, and brandy. Mix well. Fry a patty and adjust seasoning.
Put barding fat in the bottom of a 9- by 5-inch loaf pan. Pour in meat mixture.
Put bay leaves on top. Seal tightly with foil, put loaf pan in a larger pan, and
add water to come halfway up the terrine.
Bring to a simmer and then put into oven and bake until a skewer inserted into the
center for 1/2 minute is very hot when withdrawn, 1 1/2 to 1 3/4 hours.
Cool 1 hour; weight down evenly. Chill. Serve at room temperature.
Yields: 15 to 18 slices
Description:
"Loaf of pork or beef liver with brandy."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The cooked terrine should be weighted down with canned food or other heavy
objects while cooling. This results in a terrine with a close, even texture that
will slice well. This terrine tastes better when allowed to mellow at least a day
Nutr. Assoc. : 2191 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 0 3263 0
Couscous
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 1/3 cups couscous
2 cups water
1 1/2 teaspoons salt
Add butter to boiling water, stir in couscous, cover and cook for three minutes.
Turn off heat and let sit for 5 minutes, if fast-cooking couscous. For regular,
let sit for 10 - 15 minutes. Stir in salt and fluff before serving.
Description:
"Plain, buttery, light and fluffy couscous."
Cuisine:
"Mediterranean"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : A very simple complement to spicy foods and grilled meats.
NOTES : For a change, use your imagination. Try adding nuts, raisins, Middle
Eastern spices, saut�ed onions, mushrooms, grated mild cheese, cream cheese,
celery, grated carrots or peas; or any combination of the above.
Crab Quesadillas
Recipe By :
Categories : Appetizer International
Main Course Seafood

-------- ------------ --------------------------------
SALSA
4 tomatoes
1 clove garlic
1/2 yellow onion
1/2 cup minced fresh coriander leaves
1 jalape�o chile or hot pepper
Salt
GUACAMOLE
1 fresh Italian plum tomato
1 jalape�o chile pepper -- fresh or pickled
1 lime
1 tablespoon chopped fresh coriander leaves (optional)
1 avocado
Salt
QUESADILLAS
1 pound Monterey Jack cheese (about 4 cups) -- shredded
6 jalape�o chile peppers
6 ounces butter
12 8-inch flour tortillas
1 pound fresh crabmeat
Salt
PREPARATION: For the salsa, seed and chop the tomatoes. Mince the garlic, onion,
and coriander. Seed and mince the jalape�o. In a bowl, mix together tomatoes,
garlic, onion, coriander, and jalape�o, and season to taste with salt and pepper.
Put half of the mixture in the bowl of a food processor and pur�e. Return pur�ed
mixture to bowl with remaining salsa and blend well. This can be made a few hours
ahead.
For the Guacamole, peel, seed and mince the tomato. Mince the jalape�o. Squeeze 2
tablespoons juice from the lime. Chop the coriander. Peel the avocado. In a bowl,
mash avocado with a potato masher or a fork. It shouldn't be perfectly smooth.
Combine avocado, tomato, jalape�o, juice, and coriander and season to taste with
salt and pepper. Press plastic wrap on surface of guacamole if making ahead.
Shred the cheese. Cut jalape�os into thin slices. Recipe can be made to this point
a couple of hours ahead.
COOKING AND SERVING: Melt 2 tablespoons of the butter in frying pan over medium
heat. Put 1 flour tortilla in the pan and sprinkle with 1/6 of the crabmeat.
Season with salt and pepper and sprinkle with 1/6 of the cheese. Lay another
tortilla on top and cook gently, turning once, until cheese begins to melt, about
5 minutes total. Repeat with remaining tortillas, melting 2 tablespoons of butter
for each quesadilla.
Cut each quesadilla into six wedges. Put 3 wedges on each plate and garnish with
jalape�os, Salsa, and Guacamole.
Description:
"With crunchy hot peppers, spicy salsa, mellow guacamole and mild
cheese, a festival of tastes and textures."
Cuisine:
"Mexican"
Source:
Cost 8 Depth 10
Tartness 2
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : These quesadillas feature not only the usual cheese but also crabmeat
encased in flour tortillas. They are served with hot-pepper slices, spicy salsa,
and rich, mellow guacamole.
Nutr. Assoc. : 0 0 0 0 3352 20103 0 0 0 0 4527 0 0 3353 0 1326 20103 0 0
916 0 3773 20103 2925 1326 0
Cream of Cabbage Soup with Smoked Fish
Recipe By :
Categories : Seafood Soup

-------- ------------ --------------------------------
1 head Savoy cabbage or green cabbage
1 Spanish onion
3 ounces smoked trout
OR
3 ounces smoked salmon
1 1/2 quarts chicken stock
1 tablespoon fresh thyme
OR
1 pinch dried thyme
3 cups heavy cream
Salt
Pepper
PREPARATION: Cut cabbage into 1-inch dice. Cut the bacon into fine dice. Mince the
onion. Cut the fish into shreds. Heat the chicken stock.
Cook bacon in a large, heavy stockpot until almost crisp, about 4 minutes. Add
onion and cook over medium heat until tender, about 5 minutes. Add cabbage and
dried thyme, if using, and cook until cabbage is soft, about 5 minutes.
Add the hot chicken stock and bring to a boil. Reduce heat to a simmer and cook
about 20 minutes. Add the heavy cream and return soup to a boil. Add fresh thyme,
if using, and season to taste with salt and pepper.
Recipe can be made to this point a day ahead.
SERVING: Reheat soup if necessary and pour into warm soup bowls. Garnish with
shredded fish.
Description:
"Bacon and onions burnish this homey cream soup."
Cuisine:
"American"
Source:
Cost 7 Depth 7
Tartness 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 4844 1415 5003 0 2130706543 0 3413 0 2130706543 0 0 0
Creamed Mushrooms on Toast with Hard-Boiled Eggs
Recipe By :Dee Bell

Categories : Breakfast Main Course
Vegetarian

-------- ------------ --------------------------------
1 tablespoon butter
1/2 small onion -- diced
3 cups sliced mushrooms
3 cups White Sauce - Medium -- see recipe
1/8 teaspoon salt
3/4 cup grated Parmesan cheese (optional)
4 eggs -- hard boiled
1/8 teaspoon paprika (optional)
Brown onions in butter and add mushroom slices; saut� until slightly tender.
Make White Sauce according to directions in the Entertain! cookbook, stir into
mushrooms and onions. If using cheese, add it now. Add salt and pepper to taste.
Chop up egg whites into small dice and crumble yolks.
Make toast, cut into diagonals and lay on individual plates, slightly separated.
Spoon equal amounts of creamed mushrooms generously over toast and sprinkle egg
whites on top, then finely crumbled egg yolk. Sprinkle with paprika and serve
immediately.
Description:
"Saut�ed onions and mushrooms in a white sauce, served on toast with
crumbled hard-boiled egg."
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Use your imagination and vegetable leftovers to vary this dish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1032
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup milk
dishes.
Description:
Cuisine:
"American"
Yield:
"1 cup"
Cost 0 Depth 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
flavor needed.
margarine.
Creamed Onions

Vegetable

-------- ------------ --------------------------------
1 pound boiling onions
1 cup milk
1/2 teaspoon salt
Preheat oven to 325�F. Place onions in deep bowl and cover with boiling water. Let
stand 10 minutes. Drain, cool and peel. Cover with water and cook until they can
be pierced with fork. Drain and place in casserole dish.
Melt butter in saucepan until bubbly. Stir in flour. Add milk slowly and cook
until thickened. Add salt and pepper, Parmesan and parsley. Pour over onions. (May
be refrigerated at this point.) Bake 20 to 30 minutes until heated through.
Description:
"Boiled whole onions baked in a rich, buttery, Parmesan and parsley
sauce."
Complexity 2 Cost 2
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : The Parmesan adds a distinctive taste; the parsley a nice touch of color.
Nutr. Assoc. : 0 0 3309 0 0 0 0 0
Creamed Spinach on Toast
Recipe By :Dee Bell

Categories : Breakfast Main Course

-------- ------------ --------------------------------
1 package frozen spinach -- thawed and drained
OR
2 cups chopped fresh spinach
3 cups White Sauce - Medium -- see recipe
1/8 teaspoon salt
Make White Sauce according to directions in the Entertain! cookbook, stir in

spinach and warm through. Salt and pepper to taste. Chop up egg whites into small
dice and crumble yolks. Make toast, cut into diagonals and lay on individual
plates, slightly separated. Spoon equal amounts of creamed spinach generously over
toast and sprinkle egg whites on top, then finely crumbled egg yolk. Sprinkle with
paprika and serve immediately.
Description:
"Spinach in a white sauce, served on toast with crumbled hard-boiled
egg."
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Use your imagination and vegetable leftovers to vary this dish. Add
saut�ed onion and/or Parmesan cheese for extra flavor.
Nutr. Assoc. : 0 0 2130706543 0 0 0 0 0 0
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup milk
dishes.
Description:
Cuisine:
"American"
Yield:
"1 cup"
Cost 0 Depth 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
flavor needed.
margarine.
Creamy Chestnut Soup
Recipe By :
Soup Winter

-------- ------------ --------------------------------
4 pounds chestnuts (8 cups) fresh, whole -- peeled
1 medium onion
12 medium shallots
4 stalks celery
5 ounces sliced prosciutto
2 1/2 quarts chicken stock -- unsalted
1 teaspoon fennel seeds
1 bay leaf
1/2 teaspoon salt
1/2 cup heavy cream
1/2 teaspoon fresh ground white pepper
1/4 cup dried c�pes or porcini mushrooms
PREPARATION: Adjust oven rack to middle position and heat oven to 400�F. With a
small, sharp knife, slit the outer shell of each chestnut, put them in a shallow
baking pan, and roast until tender, 15 to 20 minutes. Peel off the outer shells
and inner skins while still warm. Reheat if the chestnuts cool and become
difficult to peel.
Peel and thinly slice the onion and the shallots. Thinly slice the celery tops and
leaves (reserve ribs for another use). Julienne the prosciutto. Wrap and
refrigerate 2 tablespoons prosciutto for garnish.
COOKING: Heat 2 tablespoons of the butter in an 8-quart soup kettle and saut� the
onion, shallots and remaining prosciutto over medium heat until softened, about 5
minutes. In a large saucepan, bring 6 cups of the chicken stock to a boil. Stir
the hot chicken stock into the shallot mixture along with the chestnuts, celery,
fennel seeds, bay leaf, and 1/2 teaspoon salt. Bring the mixture to a boil and
skim. Reduce the heat and simmer, covered, for 45 minutes. Remove and set aside 16
chestnuts for garnish. Continue simmering until remaining chestnuts are very
tender, about 45 minutes longer.
Remove soup from heat, discard the bay leaf, and set aside to cool 15 minutes.
Pour the soup into the workbowl of a food processor fitted with a metal blade, or
into a blender. Pur�e, then strain through a fine sieve or tamis. (Can cover and
refrigerate up to 3 days, or freeze up to 1 month.)
SERVING: Reheat the soup over low heat. Bring the remaining 4 cups of chicken
stock to a boil in a saucepan and stir in enough stock (3 to 4 cups) to thin soup
to the consistency of thick cream. Bring the soup to a boil, stir in the heavy
cream, 1/2 teaspoon white pepper, and salt to taste. Cover and keep warm over low
heat.
For the garnish, put the dried c�pes in a small saucepan with enough water to
cover and simmer until tender, 3 to 4 minutes. Drain and cut into 1/4-inch dice.
Heat the remaining tablespoon butter in a medium nonstick skillet and saut� the
c�pes, the reserved chestnuts, and the reserved prosciutto until crisp, 3 to 4
minutes. Remove pan from heat and stir in the parsley. Divide the garnish evenly
among individual soup bowls and ladle hot soup over it. Serve immediately.
Description:
"A rich, aromatic fall dish with wild mushrooms."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Many chestnut soups are bland, but not this one, which contains onion,
shallots, and c�pes. For a perfectly smooth texture, the soup is pur�ed in a food
processor and passed through a sieve.
Nutr. Assoc. : 2559 0 0 0 4633 0 0 0 0 0 0 0 3130
Creamy Coleslaw
Recipe By :Dee Bell

Categories : Salad

-------- ------------ --------------------------------
MIX TOGETHER WELL:
1 cup mayonnaise and
3 teaspoons cider vinegar
OR
2 teaspoons cider vinegar
AND
1/4 teaspoon granulated sugar
1/4 teaspoon celery seeds or caraway seeds
1/4 teaspoon salt
1 teaspoon finely minced onions
3 cups shredded green cabbage
2 cups red cabbage
2 carrots -- grated
1/2 green bell pepper -- minced
Whisk together first seven ingredients. Set aside. Mix together remaining
ingredients. Pour mayonnaise mixture over cabbage mixture and toss. Serve.
Description:
"Shredded cabbage in a mayonnaise dressing."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 881 2703 0 2130706543 0 2130706543 0 20209 0 0 20220 4920

0 0 0
Cremini Mushroom Sauce
Recipe By :
Categories : Sauce

-------- ------------ --------------------------------
1 medium shallot -- minced
1/2 teaspoon minced fresh thyme
OR
1/4 teaspoon dried thyme
1/2 package cremini mushrooms -- sliced thin
1/4 cup beef stock
OR
1/4 cup canned beef broth
Salt
Ground black pepper
TO COOK: For the sauce, heat butter in a medium skillet. Add shallots, garlic, and
thyme; saut� until fragrant, about 30 seconds. Add mushrooms; saut� until lightly
browned, about 3 minutes. Add beef stock and wine; bring to boil and simmer to
blend flavors, about 5 minutes. Season with 1/4 teaspoon salt and 1/4 teaspoon
pepper or to taste; cover and keep sauce warm.
TO SERVE: Spoon a portion of Cremini Mushroom Sauce over each steak, chicken or
fish and serve.
Description:
"A rich, winey condensed mushroom sauce, ideal for smoked meats."
Cuisine:
"American"
Source:
Tartness 5
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : If cremini mushrooms are unavailable, substitute other wild or domestic

mushrooms.
Nutr. Assoc. : 0 0 0 2130706543 0 0 4196 129 0 2130706543 0 0 0
Creole Jambalaya
Recipe By :
Categories : Main Course Vegetable

-------- ------------ --------------------------------
1 1/2 cups rice
1 tablespoon butter
1 slice ham
1/2 pound chaurice sausage -- if not available, use any well-
seasoned smoked sausage
1 cup shrimp -- boiled
1 onion -- chopped
2 Creole tomatoes or tomatoes
1 green bell pepper -- chopped
1 sprig fresh thyme
2 bay leaves
Pinch ground cloves
1 tablespoon minced garlic
1 tablespoon minced fresh parsley
1 1/2 pints beef stock
Salt
Pepper
Cayenne pepper
Cut ham and sausage into small pieces. Fry them with the shrimp in the butter. Let
fry for 10 minutes and then add the onions, green peppers, and the tomatoes. Cook
for 5 minutes and add the herbs, garlic, parsley, and the beef stock; boil for 20
minutes. Add salt, pepper, and the rice and cook until rice is done. Let stand for
10 minutes before serving.
Serves 4 to 6
Description:
"Lavish savory rice with vegetables and sausage."
Cuisine:
"Creole"
Cost 5 Depth 3
Tartness 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 3658 4838 0 0 26367 0 0 0 0 0 0 0 0 0 0
Crock Pot Roast
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
2 cloves garlic
Salt
Black pepper
GRAVY
Juices from roast
2 tablespoons milk
OR
2 tablespoons water
Salt
Black pepper
Description:
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
you get home.
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 2130706543 0 0 0 0
Croutons
Recipe By :Dee Bell


-------- ------------ --------------------------------
1/3 cup butter
3 cloves garlic -- finely minced
2 cups bread cubes
Salt
Black pepper
Heat oven to 400�F. Lightly brown the diced garlic in the butter. Add cubed bread.
(It works better if it is a little old, but if you only have fresh, just be more
gentle.)Toss well, but gently to coat the bread with the butter. Set in oven and
roast for about 7 minutes, then stir well and roast again for about 7 minutes
more. When bread has taken on a golden color, remove and salt and pepper to taste.
Spread out on a large platter to cool. Bread will become crunchy as it sits.
Description:
"Oven-toasted bread cubes with butter and garlic."
Cuisine:
"French"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Nothing can beat homemade croutons. They are also a fine way to utilize
crusts and the last bits of stale bread.
Nutr. Assoc. : 0 0 0 0 0
Crusty Chicken Strips on a Bed of Endive
Recipe By :

-------- ------------ --------------------------------
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
Salt
Ground black pepper
1 1/2 pounds chicken breast halves -- without skin, boneless cut into
1" strips
2 eggs -- beaten
1 cup dehydrated potato flakes
1/4 cup olive oil
1 1/2 quarts endive -- rinsed and spun dry
TO PREPARE: Mix the first three ingredients plus 1/4 teaspoon salt and 1/8
teaspoon pepper in a nonreactive bowl. Set this dressing aside.
Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dip each strip in
beaten eggs, then dredge in potato flakes.
TO COOK: Heat oil in a skillet. Saut� chicken until golden, about 5 minutes.
TO SERVE: Arrange a portion of endive on each plate; top with chicken strips.
Drizzle with dressing; serve.
Description:
"Potato flakes make a crunchy and flavorful coating on saut�ed chicken
breasts."
Cuisine:
"American"
Source:
Cost 7 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 1/2
Nutr. Assoc. : 0 0 0 0 0 324 0 4603 0 0
Cucumber Yogurt
Recipe By :
Sauce Side Dish
Vegetable

-------- ------------ --------------------------------
1/2 small cucumber -- peeled seeded and diced
2 cups plain yogurt
TO PREPARE: Mix cucumbers and yogurt in a small bowl; set aside.
TO SERVE: Spoon a portion of the Cucumber Yogurt into each Indian Beef Patty
Pocket.
Serve immediately.
Description:
"A great side sauce in general or to top Indian Beef Patties."
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Cupboard Stone Soup
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 cups diced zucchini
2 stalks celery -- chopped
1 large carrot -- grated
2 16-ounce cans chicken
OR
2 16-ounce cans vegetable stock
1 14 1/2-ounce can stewed tomatoes
1/2 cup elbow macaroni -- uncooked
1 pound canned cannellini beans, canned baby
flageolet beans or beans
1 cup frozen sweet peas -- thawed
Salt
Black pepper
Saut� garlic and onion in oil until light golden. Add celery and zucchini and
saut� for 2 minutes more. Add all of the rest of the ingredients except the
Parmesan cheese. Simmer for 10 minutes, stirring a few times, or until the pasta
is cooked al dente. Stir in the Parmesan cheese, salt and pepper to taste and
serve hot.
Description:
"A quick minestrone-style version using fresh vegetables, canned
tomatoes and canned beans."
Cuisine:
"Italian"
Yield:
"8 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
NOTES : If you have the time you can cook your own beans for this recipe or use
leftover cooked beans if you have them.
Nutr. Assoc. : 0 0 0 20189 0 0 2130706543 0 0 5132 0 26386 3468 0 0 0
Curry-Chive Mayonnaise
Recipe By :
Sauce

-------- ------------ --------------------------------
1/2 cup mayonnaise
1 teaspoon curry powder
1 tablespoon chives
1 teaspoon sherry vinegar
1/4 teaspoon salt
TO PREPARE: Mix all ingredients in a small bowl.
TO SERVE: Spoon a portion of the Curry-Chive Mayonnaise alongside smoked scallops,

shrimp or clams and serve.
Description:
"Fragrant, snappy sauce for smoked shellfish."
Cuisine:
"Indian"
Source:
Yield:
"1/2 Cup"
Intricacy 0 Portability 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
Dal Soup


-------- ------------ --------------------------------
1 cup lentils
2 large cloves garlic -- crushed
3 large potatoes -- cut into fourths
1/2 teaspoon spices
OR
1/2 TEASPOON MIXED TOGETHER:
Cumin
Cinnamon
Cloves
Cardamom
1/2 teaspoon curry powder

6 cups water
3 dried lemons
1 1/2 tablespoons fresh cilantro
OR
1 teaspoon ground coriander
Wash the lentils and cook with onion, half the measure of garlic and a little more
than a third of the measure of water. (For original scaling of 6 servings this
actually is 2 1/2 cups.) When all the water is absorbed, pur�e the lentils.
In another pot heat some oil and lightly brown the remaining measure of garlic.
Add the paste, cilantro and the pur�ed lentils and simmer. Then add the rest of
the water and the dried lemon; bring to a boil. Add the spices and potatoes and
reduce the heat. Simmer until done adding water if needed.
Description:
"Pur�ed lentils simmered with tomato paste, potatoes, dried lemon,
spices and a hint of curry."
Cuisine:
"Indian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 3013 0 0 2130706543 2130706543 2130706543

2130706543 0 0 0 0 1504 26614 384 0 2130706543
Dalmatian Fish Stew
Recipe By :
Seafood
-------- ------------ --------------------------------
1 onion -- chopped
1 large clove garlic -- minced
1/2 cup dry red wine
6 tomatoes -- peeled, seeded and diced
1/2 cup water
2 teaspoons fresh parsley -- minced
Pinch granulated sugar
Salt and black pepper
1 1/2 pounds salmon -- cut in thick slices
OR
1 1/2 pounds halibut -- cut in thick slices
OR
1 1/2 pounds cod -- cut in thick slices
OR
1 1/2 pounds smelt -- cut in thick slices
OR
1 1/2 pounds red snapper -- cut in thick slices
4 clams -- scrubbed (4 to 6 clams)
1/2 pound shrimp
OR
1/2 pounds sea scallops
OR
1/2 pounds crab
In a large, heavy pot or large, deep frying pan with a lid, saut� onion in oil
over medium heat until soft but not browned, 5 to 7 minutes.
Add garlic and celery and saut� about 3 minutes more. Add vinegar, wine, tomatoes,
tomato paste, water, parsley, sugar, and salt and pepper to taste.
Simmer gently for about 20 minutes. Add fish and shellfish, cover pot, and cook
until clam shells open and fish is cooked through but still firm, 5 to 8 minutes.
Discard any clams that do not open. Serve immediately in shallow soup bowls.
Serves 4 to 6
Description:
"Chunks of fish and shellfish in a tomato-wine broth."
Cuisine:
"Slavic"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 5296 0 0 0 0 4826 1313 0 2130706543 0

2130706543 0 2130706543 0 2130706543 0 1372 0 2130706543 0
2130706543
Deep-Fried Pickled Okra
Recipe By :
Categories : Fried Side Dish
Vegetable

-------- ------------ --------------------------------
1 pound pickled okra
2 eggs
1/2 cup milk
1 teaspoon hot pepper sauce
1/2 cup white flour
1/2 cup yellow cornmeal
Peanut oil for frying
PREPARATION: Drain okra. Beat eggs, milk, and hot red pepper sauce together until
well blended. Dredge okra in flour, dip into egg mixture, and then dredge in
yellow cornmeal. Put breaded okra on a baking sheet.
COOKING AND SERVING: In a deep-fryer or large, heavy pot, heat about 4 inches of
peanut oil to 375�F. Carefully lower okra into hot oil in batches. Cook until
golden brown, about 2 minutes. Drain on paper towels and serve warm.
Description:
"A spicy side dish for roasts."
Source:
Cost 5 Depth 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Pickled okra is a staple of the Southern pantry. You can buy it in jars at
most supermarkets.
Nutr. Assoc. : 0 0 0 0 0 0 0
Devilish Hot Fudge
Recipe By :
Categories : Dessert Sauce

-------- ------------ --------------------------------
1/2 cup heavy cream
1/2 cup brown sugar
1/2 cup Dutch process cocoa
1 tablespoon Grand Marnier (optional)
Heat the butter and cream in a heavy pot or saucepan. When it begins to bubble,
whisk in the brown sugar. When that bubbles, turn the heat down to medium low and
whisk in the cocoa (if it's lumpy, sift it or pass it through a screen on the way
into the pan). Heat until bubbles reappear, then turn off the heat. If using the
Grand Marnier, whisk it in. Allow to cool slightly, then serve over ice cream.
Serves 4 to 6
Description:
"An intensely flavorful chocolate sauce that acquires just the right
chewiness over ice cream."
Cuisine:
"American"
Ratings : Bitterness 7 Cholesterol Rating 10
Cost 5 Depth 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : It's always a pleasure to leap up from the table and have something this
good ready in under five minutes.
Nutr. Assoc. : 0 0 0 2727 3544
Dilly Beans

Vegetable

-------- ------------ --------------------------------
2 pounds whole green beans -- trim off ends
1 teaspoon cayenne pepper powder
4 cloves garlic
1/4 teaspoon salt
4 sprigs fresh dill
2 1/2 cups water
2 cups cider vinegar
Pack beans lengthwise into hot jars, leaving 1/4 inch head space. To each pint,
add 1/4 teaspoon. cayenne powder, 1 clove of garlic and 1 sprig of dill. Combine
remaining ingredients and bring to boil. Pour, boiling hot, over beans, leaving
1/4 inch head space. Process 10 minutes in boiling-water bath. Let stand 2 weeks
to allow flavor to develop.
Description:
"Home-canned green beans in a spicy, hot, dilled, garlic vinegar."
Yield:
"4 Pints"
Spicy Hotness 9
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Makes a terrific appetizer, or garnish for bloody Mary drinks. Jack also
serves these as a vegetable side dish.
Nutr. Assoc. : 3568 272 0 0 0 0 0
Earl's Vegetarian Stew


-------- ------------ --------------------------------
2 tomatoes
2 potatoes
2 carrots
2 zucchini
1 globe eggplant
1 onion
10 ounces frozen sweet peas
1 teaspoon Tabasco sauce
1/2 cup brown rice -- dry
1/2 cup oil
1/2 pound Jack cheese -- grated
Preheat oven to 375�F. Cut vegetables in chunks. You don't need to peel them if
you wash them well. Put all ingredients in a large casserole dish. Bake uncovered
1 to 1 1/2 hours until all vegetables are tender. Spread cheese on top and mix
into casserole.
Description:
"A baked rice and vegetable stew using your favorite combination of
vegetables from the summer harvest; topped with jack cheese."
Complexity 2 Cost 3
Fanciness 2 Kid Appeal 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 5
NOTES : Great recipe to make when the garden is producing.
I use less oil and some water. In winter you can use canned tomatoes and use some
of the juice. I usually use frozen mixed vegetables instead of peas. This can be
readily adapted depending on which vegetables are plentiful. The ingredient list
is only a guide. Leave out the eggplant if your family doesn't care for it. You
can use more squash. You can also use some fresh green beans.
Nutr. Assoc. : 0 0 0 0 26407 0 3459 0 0 0 916
Edible Fundough
Recipe By :Donna Berge

Categories : Candy Dessert

-------- ------------ --------------------------------
1 cup peanut butter
1 cup corn syrup
1 1/2 cups powdered sugar
1 1/2 cups powdered milk
Mix all ingredients together with a spoon. Add more powdered milk, if necessary,
to make a workable dough. Knead, shape, and eat.
Description:
"This is a peanut butter dough that can be molded and eaten."
Yield:
"2 1/2 Cups"
Complexity 0 Cost 1
Portability 6
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Young children can make this with a little supervision from an adult. This
dough should be made, used, and eaten the same day. Wash your hands before
playing!!!
Egg Salad
Recipe By :Dee Bell

Categories : Main Course Salad
Vegetarian

-------- ------------ --------------------------------
1 1/2 teaspoons mustard� preferably French's
2 teaspoons rice vinegar, cider vinegar, or leftover
pickle juice
1/4 teaspoon salt
1 stalk celery -- minced
2 teaspoons pickle relish
Paprika - for garnish
Hard-boil eggs at least 15 minutes. Run under cold water and peel. Place eggs in a
bowl and smash with a fork until chopped up. Add all ingredients, except paprika,
including salt to taste. Mix well, chill for at least 5 minutes and spoon on
pieces of bread, toast, lettuce leaves, combination salad or crackers. Sprinkle
with paprika.
Description:
"Zingy, creamy, chopped eggs for sandwiches and salads."
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For a variation, try diced green olives and/or pimentos in the mix.
Nutr. Assoc. : 0 0 943 4733 0 0 0 0 0
Eggplant Bess Bowen

Side Dish Vegetable

-------- ------------ --------------------------------
1 medium globe eggplant -- peeled and cubed
2 eggs
1/2 cup finely chopped onions
1 cup crushed soda crackers
4 ounces Cheddar cheese -- grated
Preheat oven to 350�F. Prepare eggplant and cook in boiling water until just
tender. Reserve 1/4 of the cheese and crackers. Combine remaining ingredients in
casserole. Top with reserved cheese and crackers. Bake for 30 minutes.
Description:
"Baked eggplant, Cheddar and cracker casserole held together with
egg."
Cuisine:
"American"
T(Baking Time):
"0:30"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
1/2 Fat; 0 Other Carbohydrates
NOTES : Mother's recipe for eggplant casserole.

Nutr. Assoc. : 26407 0 2679 2927 0
Eggplant Caponata
Recipe By :
Vegetable

-------- ------------ --------------------------------
1 tablespoon capers
1 small globe eggplant (about 10 ounces)
3 green olives
1 small onion
1 stalk celery
1/4 cup olive oil
2 teaspoons tomato paste
2 teaspoons red wine vinegar
Salt
4 slices French bread or white bread - crusty,
country style
PREPARATION: Drain and chop the capers. Peel and cut the eggplant into 1/4-inch
dice. Pit and chop the olives. Cut the onion and celery into fine dice.
Heat 2 tablespoons of the oil in a large frying pan over medium heat and saut� the
eggplant until soft, about 10 minutes. Transfer eggplant to a bowl. Add 1
tablespoon oil to the pan and saut� the onion over low heat until caramelized,
about 15 minutes. Transfer onion to same bowl. Add the remaining tablespoon of oil
to the pan and saut� the celery just until it begins to soften, 2 to 3 minutes.
Transfer celery to bowl. Stir tomato paste, capers, olives, and vinegar into
vegetables. Season to taste with salt and cayenne pepper.
Recipe can be completed several days in advance and stored, covered, in

refrigerator.
SERVING: Toast the bread and cut into quarters. Spread the toast with the Caponata
and serve.
Prep Time: More than 1 day
Description:
"Savory Sicilian appetizer of marinated stewed vegetables with
aromatic herbs."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Prepare this Sicilian spread one or two days in advance to allow the
sharpness of the vinegar and capers to flavor the eggplant.
Nutr. Assoc. : 0 3234 0 0 0 0 0 0 0 0 594 0
Elaine's Homemade Pizza


-------- ------------ --------------------------------
PIZZA CRUST DOUGH
1/2 teaspoon granulated white sugar
2 tablespoons granulated white sugar
2 tablespoons oil
3/4 cup warmed water
2 3/4 cups white wheat flour
SAUCE
1 15-ounce can pizza sauce
1 10 3/4-ounce can tomato soup
Make sauce by combining can of pizza sauce and can of tomato sauce. Use what is
needed and freeze the rest for another time.
Mix together dough ingredients and let rise until doubled (about 1 hour). Preheat
oven to 475�F. Spread raised dough on pizza pan and add sauce, cheese, meat, and
spices.
Bake for 20 minutes or until crust is brown and cheese bubbles.
Makes 1 15-inch pizza.
Description:
"Homemade pizza crust with a quick sauce from canned soup and pizza
sauce."
Cuisine:
"American"
Yield:
"1 Pizza"
Complexity 2 Cost 2
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 1440 1440 0 1582 3309 0 0 4520 5301
Elmer's Eggplant Patties
Recipe By :

-------- ------------ --------------------------------
1 large globe eggplant -- cut in cubes, leave skin on
2 eggs -- beaten
1 1/2 cups crushed Ritz Crackers or delicate buttery
crackers (1 1/2 to 2 cups)
Cook cubed, unpeeled eggplant in salted, boiling water until tender. Drain.
Grind eggplant, peppers, onions, garlic until smooth. Add beaten egg, salt and
pepper to taste, and cracker crumbs.
Take out about 1/4 cup mixture, form ball, roll in more cracker crumbs, and
flatten in hands.
Brown patty in skillet with Crisco oil, or butter. Drain. Serve hot.
You can freeze after cooking. To serve, re-heat in oven until hot.
Description:
"Cooked eggplant ground with peppers and onions and rolled with
cracker crumbs into patties."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 26407 0 0 0 0 467 0
Enchilada Sauce
Recipe By :
Categories : International Sauce

-------- ------------ --------------------------------
1/2 teaspoon cumin
1/2 teaspoon garlic salt
1/2 cup white wheat flour
1/4 cup oil
Mix all together and heat over medium heat until thick.
Description:
"A spicy, thickened, chicken broth sauce."
Cuisine:
"Mexican"
Yield:
"6 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 3309 0
Fastnacht's
Recipe By :Amy Walters

Fried Snack

-------- ------------ --------------------------------
1/4 cup warm water
1 small cake yeast
3/4 cup hot water
1 1/2 tablespoons shortening
1/2 cup evaporated milk
2 3/4 cups granulated sugar
1 teaspoon salt
2 3/4 cups all-purpose flour -- or more, if needed
1 egg -- slightly beaten
1 teaspoon nutmeg
COATING
Ground cinnamon
Granulated sugar
Dissolve yeast in warm water.
In the hot water, melt shortening. Add evaporated milk, sugar and salt. Stir in
lemon juice, egg and nutmeg. When lukewarm, add yeast.
Add flour, a cup at a time, beating well. Dough should not be stiff but not thin�
right when batter won't drop from spoon.
Let rise in a warm place for 1 hour. Turn onto floured surface and pat with
fingers to 1/4" thickness. Let stand 1/2 hour.
Mix cinnamon and sugar in small bag, to your taste. Set aside.
Cut in any shape or with a cutter 2 1/2" to 3" in diameter. Pull so center is
thinner. Deep fat fry till golden brown. Set on brown paper bag for a minute, to
remove excess oil.
Place Fastnacht in bag with cinnamon and sugar. Shake bag until Fastnacht is
lightly coated. These are equally delicious served at any temperature.
Description:
"A donut substitute of fried, yeasted dough coated with cinnamon and
sugar."
Yield:
"1 Dozen"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 3
Other Carbohydrates
NOTES : This recipe for a yummy doughnut substitute has been handed down through
the generations of my family.
Nutr. Assoc. : 0 5627 0 0 0 0 0 0 0 0 0 0 0 0 0
Fattigmand

Categories : Christmas Cookie
Dessert Fried
Snack

-------- ------------ --------------------------------
3 eggs
3 tablespoons heavy cream
1 1/2 teaspoons butter -- melted
1 teaspoon brandy extract
OR
1 tablespoon brandy
1/2 teaspoon salt
1/2 teaspoon cardamom
2 cups all-purpose flour plus
1 cup all-purpose flour
Salad oil -- for deep frying
Mix eggs thoroughly with cream and sugar. Add shortening, brandy extract, salt,
cardamon and first measure of flour and then enough of the second measure to make
a stiff dough. Wrap in waxed paper. Refrigerate one hour or more. Heat 2" of oil
to 365�F. On lightly floured surface, roll half of dough paper thin. Cut in 1" �
3" strips. Fry until delicate brown. Cool. Dust with powdered sugar. Repeat.
Description:
"Luscious, deep-fried Norwegian cookies made with cream, cardamom and
brandy extract."
Cuisine:
"Norwegian"
Yield:
"8 Dozen"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 1440 0 2330 0 2130706543 0 0 14 0 0
Fettuccine with Sausage
Recipe By :
Main Course Pasta

-------- ------------ --------------------------------
8 sun-dried tomatoes
2 ounces goat cheese
1/2 pound sweet Italian sausages
2 medium cloves garlic
2 tablespoons salt
12 ounces dried fettuccine
3 tablespoons Savory Butter -- (see recipe)
PREPARATION AND COOKING: Prepare the Savory Butter.
For the pasta and sauce, chop and set the sun-dried tomatoes aside. Cut the goat
cheese in 1/2-inch cubes and bring to room temperature. Remove the sausage from
its casing. Peel and mince the garlic cloves. In a 12-inch skillet, saut� the
sausage over medium-high heat until cooked through. Add the garlic and saut� 2
minutes. Add the chicken stock and sun-dried tomatoes and bring to a simmer. Stir
in 3 tablespoons of the Savory Butter. Cover sauce and keep warm.
Bring 6 quarts of water to a boil in a large soup kettle. Add 2 tablespoons salt
and then the pasta, all at once. Cook pasta until tender, about 9 minutes. Drain
pasta well, and toss with sauce over very low heat.
SERVING: Transfer pasta to 4 warm dinner plates or a large pasta bowl. Top with
goat cheese and serve immediately.
Description:
"A meaty, aromatic pasta."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Make the herb butter for the pasta sauce, then wrap and refrigerate 3
tablespoons for another day's meal of Savory-Swiss Chard Frittata.
Nutr. Assoc. : 0 0 3775 0 0 0 3274 0
Savory Butter
Recipe By :
Categories : Condiment Fall
International

-------- ------------ --------------------------------
2 tablespoons summer savory leaves -- stems removed
6 tablespoons butter -- softened
TO PREPARE: Mince the summer savory, then cream the butter, and beat in the
savory. Shape the herb butter into a 1-inch-thick cylinder, wrap in plastic, and
refrigerate.
(Can be refrigerated up to 3 days or frozen up to 1 month.)
Description:
"An infused butter for poultry."
Cuisine:
"Italian"
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
tablespoons for the Savory-Swiss Chard Frittata; another day's meal.
Fish Stock
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
See Notes
1 bay leaf
1 pinch salt
to 10 minutes.
Description:
Source:
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 3289 0 0 2261
Food Processor Pasta
Recipe By :Steve Upstill

Categories : Pasta

-------- ------------ --------------------------------
2 eggs
1/4 teaspoon salt
1/2 cup semolina flour, whole wheat flour or white
flour
1 cup (or more) white flour
Place the eggs, olive oil and salt in the bowl of the food processor and whirl
Briefly to blend. If using semolina flour or whole-wheat flour, add and process
for 15 seconds. This mixture is supposed to make a thick batter, so feel free to
add extra flour at this point.
Add remaining flour, 1/2 cup at a time until dough forms a ball. Continue adding
flour, 1/4 cup at a time, until the ball breaks up into bead-like granules. If the
blob doesn't break up and it doesn't absorb the flour either (that is, you wind up
with a blob of dough and flour whirling around in the bottom), then take out the
dough and, with the processor running, feed inch-size pieces of the dough back
through the feed chute so that they break up on impact. If the dough is really
sticky, add a couple tablespoons of flour first.
If the dough has just the right amount of moisture, it will break up, whirl around
for a few seconds, then start gathering itself back up into a ball, ultimately
picking up all the stray pieces and rolling around the inside of the processor
bowl, making a terrible racket and causing the processor to walk across the
counter. When that happens, congratulations! Let it knead itself this way for 15
seconds, then stop the processor, remove the dough to a covered bowl and let it
sit for 15 minutes. Proceed to roll it out with machine or rolling pin for the
pasta dish of your choice.
If the dough doesn't gather itself up again, it's usually either because it is too
dry (it stays granular) or because the gathering process didn't get started
properly (it sticks to the inside of the bowl and eventually stops whirling
entirely). If the former, add water through the feed chute with the processor
running, a tablespoon at a time, until the dough gathers. If it gathers on the
side of the bowl instead of in a ball, then stop the processor, grab some out,
form it into a ball, return to the bowl and start the processor again. This will
usually pick up the rest of the dough, and off you go. If not, add a tablespoon of
flour, process it for a second, and repeat.
Serves 2 to 4
Description:
"How to make fresh pasta in a food processor."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : This simple, painless and quick method of making fresh pasta using a food
processor is much simpler than the length of the instructions, which include
directions for dealing with problems, would lead you to believe. This technique
solves the basic problem in pasta making: getting a dough with just the right
amount of moisture so that it's neither too soft and sticky nor too dry and hard
to work. You start with the moist ingredients (egg and olive oil), then add just
enough flour that the dough first gathers into a ball, then breaks up into
granules, then gathers itself up again. When that happens, you know you've got
just the right moisture content, and you can reward yourself by letting the
processor do the kneading for you.
The semolina or whole wheat flour that is added first can be used to give the
pasta more body (semolina has more gluten than standard flour) or make it more
wholesome. They're added first to give these hard-to-work ingredients more chance
to dissolve in liquid. You can use as much of them as you like as long as the
mixture is still a batter, to give the processor a chance to do its thing.
The first time you make pasta this way, add flour in smaller increments. With
experience you'll get a better feel for how fast to proceed, and after three or
four batches you'll have a batch of noodles ready in under 10 minutes. Also with
experience, you will determine the capacity of your processor; too large a batch
will always gum up the works.
Nutr. Assoc. : 0 0 0 585 568
Four Seasons Pizza
Recipe By :
Main Course Pork

-------- ------------ --------------------------------
Pizza Dough -- (see recipe)
2 artichoke hearts -- marinated
1 tomato
1/4 pound mushrooms
8 ounces Fontina cheese (2 2/3 cups) -- grated
Salt
1/4 pound thinly sliced prosciutto
PREPARATION: Make the Pizza Dough recipe.
Cut the artichoke hearts, tomato, and mushrooms into thin slices. Cut the cheese
into very thin slices or grate it. Heat butter in a medium frying pan and saut�
mushrooms over medium heat until tender, about 5 minutes. Season with salt and
pepper.
Recipe can be made to this point several hours ahead. Cover and set ingredients
aside at room temperature; keep dough refrigerated.
COOKING AND SERVING: Heat oven to 450�F. Sprinkle cheese evenly over the flattened
pizza dough, leaving a 1/2-inch border. Keeping the mushroom, tomato, prosciutto,
and artichoke toppings separate, use one of each of them to cover a quarter of the
pizza. Drizzle olive oil over the ham and tomato.
Bake pizza until crust is golden brown, about 10 minutes. Serve immediately.
Yields: 1 13-inch pizza
Description:
"Rich pizza with artichoke hearts, Fontina and prosciutto."
Source:
Yield:
"1 Pizza"
- - - - - - - - - - - - - - - - - - -
NOTES : This version of a Four Seasons pizza calls for artichokes, tomato,
mushrooms, and prosciutto.
Nutr. Assoc. : 0 0 0 0 588 0 0 0 4633 0
Pizza Dough
Recipe By :
Categories : Baked Bread

-------- ------------ --------------------------------
1/2 package active dry yeast
OR
1/3 ounce compressed yeast
1 1/4 cups lukewarm water
2 tablespoons oil
3 1/2 cups all-purpose flour
1 teaspoon salt
PREPARATION: In a large bowl, stir together yeast, water, and oil, then stir in
flour and salt. With your hands, work together all the ingredients until the dough
just holds its shape.
Turn the dough out onto a floured work surface and knead until smooth and elastic,
about 10 minutes. The dough should be very soft; add the absolute minimum of flour
as you work. Or, using a food processor fitted with the metal blade, process
yeast, water, and oil until just mixed. Add the flour and salt and continue
processing until dough holds its shape, about 30 to 40 seconds.
Turn dough into a clean, wet bowl, cover loosely with a towel or plastic wrap, and
let rise in a warm place until dough has increased 1 1/2 times in bulk, about 1
hour. Divide the risen dough into two equal balls. Cover and let rest 20 minutes.
Pizza dough can be made, wrapped, and refrigerated a few hours ahead, or it can be
frozen for up to a week.
COOKING: Forty-five minutes before baking, put pizza stone or quarry tiles in the
oven (if using) and heat oven to 450�F.
Turn one ball of pizza dough in flour and set on a lightly floured work surface.
Using your fingertips and working in a circular motion, flatten the ball of dough
into a disc about 8 inches in diameter. Level the dough by giving it several pats
with the palm of your hand.
To flip the dough, put one hand flat, palm-side up over one side of the dough disc
and then, using your other hand, flip the disc over and onto your palm. Put dough
on work surface. Flatten dough again with the palm of your hand. The dough should
now be about 3/8" inch thick.
Using the palms of your hands, enlarge the disc into a 13-inch round by giving it
quick, sharp clockwise turns, and stretching the dough lightly between your hands
with each turn. Use your fingertips to thin the edge of the dough.
Supporting the dough with your palm, flip it onto a cookie sheet and cover with
desired topping(s).
If using a pizza stone or quarry tiles, ease pizza off of cookie sheet onto the
stone or tiles. Or, put cookie sheet into the oven. Bake until edges of crust are
golden brown and crisp, rotating as necessary for even cooking, about 10 minutes.
Repeat method with second ball of pizza dough, or freeze for later use.
Description:
"The basic thing, with instructions for stretching."
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Pizza dough for home use.

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
French Salad Dressing
Recipe By :Elaine Beattie

Salad

-------- ------------ --------------------------------
OR
2/3 cup sugar substitute
1/2 cup cider vinegar
1 teaspoon salt
2 tablespoons grated onion
1/2 teaspoon garlic powder
1/2 cup safflower oil
1/2 cup water
Mix together and refrigerate.
Description:
"Homemade, French's-style, French dressing made with tomato ketchup."
Cuisine:
"French"
Yield:
"2 Cups"
Cost 1 Depth 2
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 1440 0 2130706543 0 774 0 0 0 0 0 0

Fresh Corn Relish
Recipe By :Dee Bell

Categories : Condiment

-------- ------------ --------------------------------
1 tablespoon olive oil or corn oil
1/2 small onion
1 1/2 cups corn kernels
4 tablespoons chopped roasted red peppers
1 tablespoon minced green bell peppers
1 green onion -- chopped
1 seeded ancho chili (optional) -- chopped
1 1/2 tablespoons raspberry vinegar
1/2 tablespoon lime juice or equal measure of more
vinegar (optional)
2 teaspoons granulated sugar
Saut� onion in oil until clear. Stir in corn and add all other ingredients. Stir
until sugars are melted. Serve warm over grits.
Description:
"Corn, roasted peppers and saut�ed onion in a raspberry vinaigrette."
Cuisine:
"American"
Yield:
"1 3/4 Cups"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 986 0 0 4752 20166 0 26543 0 822 0 0
Fresh Pesto
Recipe By :

-------- ------------ --------------------------------
2 cups fresh basil
OR
2 cups fresh spinach
OR
2 cups fresh parsley
1/2 cup chopped walnuts
2 large cloves garlic
1/4 teaspoon salt
1/4 teaspoon fresh-ground black pepper
2/3 cup olive oil
Remove stems from basil. Wash leaves thoroughly in lukewarm water, and then drain
well. Position knife blade in food processor bowl; add basil and next 5
ingredients, process until smooth. With processor running, pour oil through food
chute in a slow, steady stream until combined. Use immediately, or place in an
airtight container. Refrigerate pesto up to 1 week or freeze up to 6 months.
Description:
"Homemade pesto made with fresh basil, Parmesan, garlic and oil and
walnuts."
Cuisine:
"Italian"
Yield:
"1 3/4 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Toss pesto over hot spaghetti, linguine, or fettuccine. One pound
of pasta is the right amount for one 4-serving recipe of pesto.
Stir 2 tablespoons pesto into one 8-ounce carton of commercial sour cream for an
instant dip for raw vegetables.
Serve warmed pesto as a topper for baked potatoes. Allow about 1 tablespoon per
potato.
Spread a small amount of pesto over slices of French bread, and then toast before
serving.
Stir about 3 tablespoons pesto into a can of commercial tomato soup (diluted as
the can directs). The soup with the pesto will taste amazingly homemade.
Try pesto as an omelet filling!
Stir 2 tablespoons pesto into 1/2 cup of softened unsalted butter. Serve as a
bread spread or toss it with hot vegetables. Melt the butter for dipping fresh
shrimp or lobster.
Nutr. Assoc. : 0 0 2130706543 0 2130706543 0 0 0 0 161 0

Fresh Tomatoes Stuffed with Corn Salad
Recipe By :Dee Bell

Summer Vegetarian

-------- ------------ --------------------------------
4 medium (to large) tomatoes -- washed, cored
1/2 Corn Salad -- (see recipe)
4 leaves lettuce (optional) -- washed and dried
4 sprigs parsley, for garnish (optional)
Wash and core tomatoes. Prepare the Corn Salad recipe in this cookbook. Stuff
tomatoes with the Corn Salad. Wash lettuce leaves and place each on individual
plates. Place a stuffed tomato on each of the lettuce leaves. Chill for at least
20 minutes. On each serving, place half of an egg, cut into wedges alongside the
stuffed tomato, sprinkle with paprika. Garnish tomato with a sprig of parsley
(optional). Serve.
Description:
"Summer's bounty stuffed with Corn Salad."
Cuisine:
"American"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26367 0 3921 1036 1036
Corn Salad
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 1/2 cups fresh corn kernels
OR
2 1/2 cups frozen corn -- thawed
1/2 cup chopped cucumber
2 tablespoons minced green bell pepper
1 tablespoon minced red bell pepper
OR
2 teaspoons finely minced onions
3 tablespoons raspberry vinegar or white wine vinegar
1/4 teaspoon salt
Toss corn, cucumber, peppers and chives gently together in a bowl. Mix vinegar,
oil, salt, pepper and paprika together and whisk vigorously. Pour the vinegar
mixture over the corn mixture and toss to mix. Serve in small salad bowls or by
rolling up in lettuce leaves.
Description:
"Fresh or frozen corn and vegetable salad."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Delicious variations would be the addition of fresh chopped parsley, fresh
chopped basil, or a little fresh chopped mint.
Nutr. Assoc. : 0 0 2130706543 3010 20088 0 0 0 2130706543 4688 0 0 0 0
Fresh Tomatoes Stuffed with Rice Salad
Recipe By :Dee Bell

Summer Vegetarian

-------- ------------ --------------------------------
4 medium tomatoes -- washed, cored
OR
4 large tomatoes -- washed, cored
4 leaves lettuce (optional) -- washed & dried
1/2 Rice Salad -- (see recipe)
2 hard boiled eggs, for garnish (optional)
1/8 teaspoon paprika (optional) -- as garnish for the hard boiled egg
4 parsley sprigs, for garnish (optional)
Wash and core tomatoes. Prepare the Rice Salad 2 recipe in this cookbook. Stuff
tomatoes with the Rice Salad. Wash lettuce leaves and place each on individual
(optional). Serve.
Description:
"Summer's bounty stuffed with Rice Salad."
Cuisine:
"American"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26367 0 2130706543 810 0 3673 1032 1035
Rice Salad

Seafood Side Dish

-------- ------------ --------------------------------
3 cups cooked brown rice
5 eggs -- cooked, chopped
1 bunch green onions
1/2 cup chopped celery
1 teaspoon seasoned salt
1/4 teaspoon pepper
1/2 cup mayonnaise
1 1/2 cups cubed chicken -- cooked
OR
1 1/2 cups tuna -- as a substitute
OR
1 1/2 cups turkey -- as a substitute
OR
1 1/2 cups shrimp -- as a substitute
OR
1 1/2 cups kinds of cheese -- as a substitute
Cube chicken and saut�, unless using precooked leftovers. Cook brown rice and
hard-boil eggs. Cool, and meanwhile, chop vegetables. Toss all together with
mayonnaise and seasoning and chill.
Description:
"Chilled brown rice salad with chopped egg, vegetables, chicken and a
mayonnaise dressing."
Cuisine:
"American"
Cost 1 Difficulty 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Salad or main dish from M. A. Hardison, Santa Paula.

Nutr. Assoc. : 0 0 0 0 0 0 0 2130706543 0 0 0 2130706543 0 2130706543 0
2130706543 0
Fresh Tomatoes Stuffed with Tuna Salad
Recipe By :Dee Bell

Salad Seafood

-------- ------------ --------------------------------
4 medium tomatoes -- washed, cored
OR
4 large tomatoes -- washed, cored
Tuna Spread - any variation -- (see recipes)
4 leaves lettuce (optional) -- washed and dried
2 hard-boiled eggs, for garnish (optional)
1/8 teaspoon paprika (optional) -- as garnish for the hard-boiled egg
4 sprigs parsley sprigs, for garnish (optional)
Wash and core tomatoes. Prepare any variation of the Tuna Spread recipe in this
cookbook. If using the standard version, add chopped parsley (optional). Stuff the
tomatoes with the tuna mixture. Wash lettuce leaves and place each on individual
(optional). Serve.
Description:
"Summer's bounty stuffed with standard tuna salad or with Indian Tuna
Salad."
Cuisine:
"Indian"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This can be varied in as many ways as you can imagine, including cooking
fresh tuna with which to make your tuna salad.
Nutr. Assoc. : 5296 0 2130706543 0 0 3673 1032 0 2682
Tuna Spread
Recipe By :Dee Bell

Categories : Main Course Seafood
Summer

-------- ------------ --------------------------------
6 ounces canned tuna -- drained
FOR BASIC TUNA SPREAD ADD:

2 tablespoons pickle relish
FOR INDIAN TUNA SPREAD ADD:

2 tablespoons chopped peanuts
1 1/2 teaspoons minced onions
1 tablespoon chopped raisins
1/4 teaspoon curry
FOR HOOSIER TUNA SPREAD ADD:

2 tablespoons corn -- cooked or fresh
2 teaspoons minced green bell pepper, red bell
peppers, or roasted red peppers
1 teaspoon minced onions
Drain tuna, mince vegetables and mix together desired ingredients. Spread on
bread, toast or focaccia and serve or grill with cheese.
Description:
"Tuna spread for sandwiches and salads, with variation ideas."
Cuisine:
"American"
Complexity 1 Cost 2
Kid Appeal 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 3 1/2 Fruit; 1 1/2
NOTES : A few basics for tuna which can be served in sandwiches, on salads or
stuffed into summer's fresh tomatoes. You can also mash a hard-boiled egg into the
tuna mixture for added depth.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4680 3028 0 0 0 3572 0
Friday Night Brisket
Recipe By :

-------- ------------ --------------------------------
3 1/2 pounds beef brisket
1 package onion soup mix
1 slice white bread -- crusts trimmed
1 tablespoon Dijon mustard
1 cup water
1 cup dry red wine
Preheat oven to 350 degrees F.
Trim fat off of meat. Cover the slice of bread with the Dijon mustard and place in
roast pan. Pour water over the bread and place brisket on top. Pour wine over the
meat.
Sprinkle Onion Soup Mix evenly over the top of the meat. Cover.
Check every half hour or so to make sure there is ample liquid in pan; about an
inch. Add more water or wine as needed.
Roast for about 2 1/2 to 3 hours or until the meat is just about tender. Uncover
and allow to brown.
Remove from pan and place on carving board to cool; about 1/2 hour.
Pour gravy from pan and deglaze, removing all of the brown specks. Remove fat.
Carve meat across the grain in about 1/4" slices and place in an oven proof pan.
Pour over about 3/4 cup of the gravy, cover and reheat. Reheat the remainder of
the gravy and offer on the side.
Description:
"Beef brisket oven-roasted with Onion Soup Mix and red wine."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 10 Fat;
NOTES : Leftovers provide endless possibilities.

Nutr. Assoc. : 0 0 2334 0 0 0
Fried Beer Batter-Coated Strawberries
Recipe By :
Categories : Dessert Fried
International

-------- ------------ --------------------------------
APRICOT SAUCE
1/4 cup apricot jam
1/2 tablespoon dark rum
FRIED BEER BATTER-COATED STRAWBERRIES

2 quarts pure olive oil -- for frying
2/3 cup white flour
2/3 cup beer
1 1/2 tablespoons granulated sugar
16 large strawberries
2 tablespoons powdered sugar
TO PREPARE: For the sauce, bring apricot jam, rum, and 1/4 cup water to boil in a
small nonreactive saucepan. Simmer to blend flavors, about 4 minutes; cover and
keep sauce warm.
TO COOK: For the strawberries, heat oil in a Dutch oven or electric deep fryer to
365�F. Mix flour, beer, and sugar in a small bowl. Dip each strawberry in this
batter just before placing it in the hot oil. Working in batches to avoid
overcrowding, fry strawberries until golden brown, 2 to 3 minutes. Drain
strawberries on paper towels.
TO SERVE: Dust strawberries with confectioners' sugar and serve immediately with
Apricot Sauce.
Description:
"Tempura-like treatment of fresh berries in a tangy batter,
accompanied by a spiked apricot sauce."
Cuisine:
"Spanish"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Although beer batter is most often used to coat seafood or chicken, its
light texture and subtly sweet, fermented flavor complements fruit. Use it also to
coat apple or peach wedges for frying.
Nutr. Assoc. : 0 0 0 0 0 986 0 0 0 901436 0
Fried Cinnamon Pastries with Honey Glaze
Recipe By :
Categories : Bread Dessert
Fried International

-------- ------------ --------------------------------
4 lemon zest (2 by 1/2-inch strips)
2 cinnamon (2 1/2-inch sticks)
2 cups white flour
1 cup honey
3 tablespoons powdered sugar
TO PREPARE: Cook vegetable oil and strips of lemon zest in a small saucepan over
medium-high heat until lemon zest is dark brown, about 10 minutes. Remove and
discard zest. Cool vegetable oil slightly, then add cinnamon sticks. Cover the pan
with plastic wrap and let oil stand overnight. Then remove and discard cinnamon
sticks.
Mix this cinnamon-flavored oil, the white wine, and the flour in a medium bowl;
knead this dough in the bowl until is smooth, about 2 minutes. Flatten the dough
into a disk, wrap it in plastic wrap, and let it rest 30 minutes. On a lightly
floured work surface, roll the dough into a 14- by 10-inch rectangle, about 1/8-
inch thick. Cut this dough rectangle into seventy 2- by 1-inch strips; cover the
dough strips with a kitchen towel and let them rest again for 30 minutes.
TO COOK: Bring the honey and 1/4 cup water to boil in a small saucepan; simmer 15
minutes. Cover this honey mixture and keep it warm. Mix confectioners' sugar and
cinnamon in a small bowl; set this cinnamon-sugar aside.
Meanwhile, heat the oil in a Dutch oven or electric deep fryer to 365�F. Working
in batches to avoid overcrowding, fry the dough strips until they are golden
brown, 2 to 3 minutes. Drain these fried pastries on paper towels.
Dip each pastry in the honey mixture, then transfer pastry to a wire rack to allow
excess honey to drain. Cool to room temperature, then dust pastries with the
cinnamon-sugar. (Can be stored in an airtight container up to 3 days.)
Serves: 8 to 12
Prep time: 1 day
Description:
"Husky fried dough strips suffused with a light honey mixture."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Unlike most fried foods, which are at their best when served immediately,
these pastries are better when fried, dipped in a warm honey glaze, and left to
stand several hours before serving. The honey coating penetrates the pastry, but
does not make it soggy.
Nutr. Assoc. : 0 802 2705 0 0 0 0 0 0
Fried Grits
Recipe By :
Categories : Fried Side Dish

-------- ------------ --------------------------------
4 cups milk
Salt
Pepper
1 cup quick grits plus
2 tablespoons quick grits
1/2 cup heavy cream
4 whole eggs
AND
8 egg yolks
1 1/2 cups white flour
1 1/2 cups bread crumbs
Oil -- for frying
PREPARATION: Butter an 11-by 17-inch jelly-roll pan. Bring milk to a boil in a

heavy saucepan and season with 1 teaspoon salt and 1/4 teaspoon pepper. Add the
grits and stir to remove any lumps. Bring to a simmer, cover, and cook over
medium-low heat until grits are thick, about 5 minutes. Meanwhile, beat the heavy
cream and egg yolks together.
Gradually add the yolk mixture to the grits, bring to a simmer, and cook until
grits are very thick, about 5 minutes. Pour mixture into prepared pan, cool to
room temperature, cover, and refrigerate until firm, about 4 hours.
Recipe can be made to this point a few days ahead.
Cut grits into 12 squares. Then cut each square in half diagonally to make 24
triangles. Lightly beat the 4 whole eggs. Dredge grits in the flour, dip into the
eggs, and then dredge in bread crumbs.
Recipe can be made to this point a few hours ahead.
COOKING AND SERVING: Heat about 1/4 inch of peanut oil in a large frying pan. Cook
the grits in batches, turning once, until golden, about 6 minutes total. Drain and
serve warm.
Description:
"Quintessentially Southern "fried mush" in a crispy egg-bread crumb
crust."
Cuisine:
"American"
Source:
Yield:
"24 Triangels"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If you love fried polenta, these crisp triangles are for you. They're
wonderful with almost any game, furred or feathered.
Nutr. Assoc. : 0 0 0 689 689 0 3218 0 0 0 0 0
Fried Mussels with Ham-Sherry Stuffing
Recipe By :

-------- ------------ --------------------------------
STUFFED MUSSELS
24 medium mussels -- scrubbed and "beards" trimmed
1/2 small onion -- minced
3 tablespoons minced ham
1/4 cup dry bread crumbs
1 1/2 tablespoons minced parsley
2 teaspoons dry sherry
Salt
Ground black pepper
B�CHAMEL COATING
1/4 cup white flour
1/2 cup milk
Salt
Ground white pepper

1 cup dry bread crumbs
1 tablespoon grated Parmesan cheese
1 egg -- beaten with 2 tablespoons water
TO PREPARE: For the mussels, bring 3/4 cup water to boil in a skillet. Add
mussels; cover and simmer until the shells open, about 3 minutes. (Discard any
mussels that do not open.) Remove mussels in their shells from the pan; strain
cooking liquid through a fine sieve, reserving 1/2 cup cooking liquid for B�chamel
Coating.
Remove the mussels from their shells and mince them fine. Reserve 18 mussel half-
shells; discard remaining shells. Heat olive oil in a small skillet. Add onions;
saut� until softened, about 1 minute. Add ham and garlic; saut� until the garlic
is fragrant, about 1 minute.
Remove from heat, stir in mussels, breadcrumbs, paprika, parsley, and sherry.
Season with 1/4 teaspoon salt and 1/8 teaspoon pepper or to taste. Fill each
reserved half-shell with 1 teaspoon of this mixture; set aside.
For the B�chamel Coating, heat the butter in a small saucepan. Add the flour; cook
over low heat, stirring constantly until the flour is incorporated into the
butter, about 30 seconds. Continuing to stir constantly, gradually add the milk
and the reserved mussel cooking liquid. Simmer, still stirring constantly, until
the b�chamel thickens, about 2 minutes. Season with 1/4 teaspoon salt and 1/8
teaspoon white pepper or to taste; cool the b�chamel to room temperature.
Spoon the b�chamel atop the stuffing in each mussel half-shell so that the
stuffing is totally covered; refrigerate until b�chamel is firm, about 1 hour.
(Can be covered and refrigerated overnight.)
TO COOK: Heat oven to 200�F. Heat olive oil in a Dutch oven or electric deep fryer
to 365�F. Mix the breadcrumbs and Parmesan cheese in a bowl. Dip the b�chamel-
coated top of each stuffed mussel into the egg mixture, then dredge top of each
mussel in breadcrumb mixture.
Working in batches to avoid overcrowding, fry stuffed mussels, breaded side down,
until golden brown, about 2 minutes. Drain mussels on paper towels; transfer to a
heatproof platter and keep them warm in the oven until ready to eat.
Yield: 18
Description:
"Chopped steamed mussels mixed with a savory stuffing and browned in
the shell in a B�chamel coating with bread crumbs."
Cuisine:
"Spanish"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 60
NOTES : Because these mussels are fried and served in their half-shells, they make
easy-to-serve hors d'oeuvres - the shells double as eating utensils. Choose
medium-sized mussels (the best size for party fare) whose shells are tightly
closed� an indication that they are fresh. This recipe can be prepared one day
ahead of serving, through the point where you cover the mussels with the creamy
B�chamel Coating.
Nutr. Assoc. : 0 26416 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Fried Pumpkin or Sweet Potato Chips with Cayenne
Recipe By :
Categories : Appetizer Fall
Fried Side Dish
Winter

-------- ------------ --------------------------------
2 pounds pumpkin -- peeled and seeded
OR
2 large sweet potatoes -- ( 2 to 3 )
3/4 cup white flour
1/2 teaspoon salt
3/4 teaspoon cayenne pepper
1 cup milk
2 cups peanut oil for frying
Cut pumpkin or sweet potatoes into 1/8-inch slices; if using pumpkin, cut slices
into 1- by 1/2-inch rectangles.
In a bowl, combine flour, salt, and 1/4 teaspoon of the cayenne.
Pour milk into a large bowl and dip in pumpkin or sweet potato slices, one by one.
Coat each slice with seasoned flour and shake off excess.
Heat oil to 370�F. In 2 separate batches, fry pumpkin slices or sweet potato until
crisp, gently stirring chips so that all slices cook evenly, 3 to 5 minutes.
Remove with slotted spoon and drain on paper towels. Sprinkle with remaining
cayenne.
Put cilantro leaves into a large strainer and lower into oil for about 5 seconds.
Drain on paper towels, sprinkle fried cilantro leaves over pumpkin or sweet potato
chips, and serve immediately.
Description:
"A novel appetizer or vegetable accompaniment."
Cuisine:
"American"
Source:
Ratings : Cost 2 Depth 3
Sweetness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 2130706543 0 0 0 0 1074 0
Fried Swordfish with Mediterranean Spices
Recipe By :
Seafood

-------- ------------ --------------------------------
1/2 cup white wine vinegar
1/2 teaspoon thyme
3 medium cloves garlic -- minced
1 bay leaf
Salt
1 1/2 pounds swordfish -- cut in 1" pieces
1/2 cup white flour
TO PREPARE: Mix first 8 ingredients plus 1/2 teaspoon salt in a medium nonreactive
bowl. Add swordfish pieces; toss to coat. Cover and let stand at room temperature
at least 1 hour. (Can be marinated up to 3 hours.)
TO COOK: Heat oven to 200�F. Heat oil in a Dutch oven or electric deep fryer to
365�F. Transfer swordfish from marinade to a sieve. Drain swordfish; discard
marinade. Pat swordfish pieces dry with paper towels, then dredge in flour.
Working in batches to avoid overcrowding, fry swordfish until golden brown, 2 to 3

minutes. Drain swordfish pieces on paper towel; transfer to a heatproof platter
and keep them warm in the oven until ready to serve. (Can be kept warm in the oven
up to 1/2 hour.)
Description:
"Swordfish pieces marinated in sunny herbs and spices, then
deep-fried."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Marinated in white wine vinegar and a m�lange of spices, these bite-size
swordfish pieces can be served as an appetizer or a main course. Or, to save time,
you can marinate the swordfish in lemon juice with chopped garlic, instead of the
mixture given here. You also can substitute any firm-fleshed fish, such as shark
or tuna, for the swordfish.
Nutr. Assoc. : 0 0 4714 0 0 0 0 0 0 0 0 0
Fudge Sauce
Recipe By :Dee Bell

Topping

-------- ------------ --------------------------------
1/4 cup butter
6 tablespoons cocoa
1 cup granulated sugar
1/2 cup milk
Melt butter in pan. Blend cocoa and sugar. Remove from heat and add cocoa mixture.
Stir in milk and cook until it boils, then 3 more minutes.
Serve warm (immediately) over ice cream or frozen yogurt.
Description:
"A rich chocolate sauce with great texture for ice cream."
Cuisine:
"American"
Yield:
"1 Cup"
Cost 1 Depth 3
Sweetness 9
- - - - - - - - - - - - - - - - - - -
Galantine of Chicken

Poultry

-------- ------------ --------------------------------
1 chicken -- boned
1 1/4 pounds ground chicken or turkey
2 sweet Italian sausages
1 cup crushed stuffing
2 tablespoons currants -- optional
1 cup chopped walnuts
Oil -- for roasting
Boning the Chicken: Using a sharp knife, cut off wing tips at the second joint.
Cut through skin of the chicken down the center back. Separate flesh from backbone
on one side with the tip of the knife. Then, following the shape of the bones,
gradually ease flesh away from the bones, disjointing leg and wing bones from the
carcass. Repeat process with the other side of the chicken. Holding the rib cage
away from the chicken, cut breastbone from the flesh. Hold up the thigh with one
hand, cut around the top of the bone to remove flesh, scrape down the bone to the
next joint, cut around flesh again, scrape down to the end and remove bone. Repeat
with other leg bone and both wings. Turn flesh of legs and wings inside the
chicken.
Stuffing: Preheat oven to 350�F. In a large bowl combine ground meat, parsley,
stuffing, currants and walnuts; mix well. Place chicken skin side down and remove
excess neck skin and any large fat pockets. Place meat-stuffing mixture on the
flesh side of the chicken. Fold one side of the chicken over the stuffing mixture,
then bring the other side to match. Sew the chicken flesh together using a needle
and dark thread. Tie the chicken with string at about 1-1/2 inch intervals to keep
galantine in shape during cooking. Rub chicken all over with cooking oil. Place
galantine on a rack in a roasting pan.
Bake for 1 to 1-1/4 hours or until chicken is tender and golden. Let stand for 15
minutes, remove string and thread and slice for serving.
Description:
"Deboned, whole chicken sewn closed around a sausage, walnut, ground
fowl and currant stuffing; then oven-roasted."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
NOTES : Serve this galantine hot or cold. Galantine can be frozen, cooked or
uncooked, for up to two months. It is unsuitable for the microwave.
Nutr. Assoc. : 0 3610 3775 0 5164 0 0 0
Ganza

International

-------- ------------ --------------------------------
3 eggs
3/4 cup milk
1/8 teaspoon salt
1 1/2 cups white wheat flour
2 tablespoons brown sugar -- sprinkle over mixture before serving
Mix all ingredients in a blender and pour into 1/4 inch of oil on medium heat
setting in a cast iron pan. Using two forks criss-cross through the mixture until
golden brown.
Description:
"An egg and flour breakfast meal; sort of like a scrambled, stovetop
souffl�."
Cuisine:
"Mediterranean"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 1440 3309 0 0

Garden Herb Penne
Recipe By :Karen Beckman

Categories : International Pasta
Salad Sauce

-------- ------------ --------------------------------
3/4 cup fresh herbs, a combination of: fresh
basil, fresh oregano, fresh thyme and
fresh parsley
2 pounds tomato -- diced
1 pinch salt
1/4 cup olive oil
1 pound penne
1 cup grated lowfat Cheddar cheese
Combine herbs, onion, oil, tomatoes, salt and pepper. Cook pasta al dente. Toss
with tomato, herb, oil mixture. Sprinkle with cheese and serve.
Description:
"Penne pasta tossed with raw fresh tomatoes, five herbs, onion and
olive oil; topped with lowfat Cheddar."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
NOTES : Original low-fat main dish.

Nutr. Assoc. : 27170 0 0 0 0 4363 26115
Garden Macaroni Salad
Recipe By :
Categories : Pasta Salad
Side Dish Vegetable

-------- ------------ --------------------------------
1 cup elbow macaroni -- cooked, rinsed with cold water, and
drained
1 cup mayonnaise
1 teaspoon salt
2 tablespoons fresh dill
OR
2 teaspoons dried dill
1/8 teaspoon pepper
1 cup chopped cucumber -- seeded
1 cup quartered cherry tomatoes
1/2 cup sliced green onions
In large bowl combine mayonnaise, vinegar, dill, salt and pepper. Add cooked elbow
macaroni, cucumber, and onions; toss to coat well. Cover, chill.
Description:
"Macaroni salad of fresh dill, peppers, onion and cherry tomatoes
tossed with a mayonnaise dressing."
Cuisine:
"American"
Yield:
"6 Cups"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Serving Ideas : A good salad for chicken wings, hamburgers, etc.
Nutr. Assoc. : 0 0 0 0 3360 0 2130706543 0 3010 20018 0
Garlic Grilled Steaks
Recipe By :
Categories : Beef Grilled
Main Course

-------- ------------ --------------------------------
6 sirloin steaks
MARINADE
1/2 cup olive oil
1/2 cup cilantro -- chopped
1 teaspoon black pepper
4 cloves garlic -- chopped
1/2 cup lime juice
Combine marinade ingredients in airtight container. Add steaks and turn to coat.
Refrigerate at least 4 hours. Can be refrigerated overnight. Prepare barbecue
(medium heat). Grill steaks until desired doneness. Carefully pour marinade over
cooked side after turning.
Description:
"Top sirloin steaks bathed in a garlic, cilantro and lime marinade."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 39734 0 0 0 0 0 0 0
Garlic-Coriander Sauce
Recipe By :

-------- ------------ --------------------------------
1/4 small fresh hot pepper -- crushed
OR
1 clove garlic
1 scallion -- green part only
4 sprigs fresh coriander -- stems only
1/2 teaspoon minced fresh ginger root
1 pinch granulated sugar
1 teaspoon sesame oil
Stem and seed the hot red pepper. Mince the garlic, scallion, and coriander stems.
Put all sauce ingredients except the oils in a bowl. In a saucepan, heat the
vegetable oil to 400�F and add to ingredients in bowl. Stir in the sesame oil;
cool to room temperature.
Description:
"Savory sauce for steamed bean curd or chicken."
Cuisine:
"Chinese"
Source:
Yield:
"1/2 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3782 0 2130706543 0 0 0 26086 0 0 0
German Applesauce Meatloaf

Pork

-------- ------------ --------------------------------
1 cup applesauce
1 1/2 pounds ground beef
1/2 pound ground pork
1 cup breadcrumbs
1 egg -- beaten
2 teaspoons salt
1/4 teaspoon pepper
Mix all ingredients; pack in loaf pan. Bake for 2 hours at 350 degrees F.
Description:
"A ground beef and pork meatloaf flavored with applesauce."
Cuisine:
"German"
Yield:
"1 Loaf"
T(Baking Time):
"2:00"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 6 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 196 0 774 0 0
Ginger and Sesame-Scented Rack of Lamb
Recipe By :

-------- ------------ --------------------------------
1 stalk (1-inch) fresh ginger root
2 medium cloves garlic
1 large orange
1 tablespoon dark sesame oil
2 racks lamb -- chine bones removed and ribs "frenched" (about 1
1/4 lbs. each)
PREPARATION: Peel the ginger and garlic. Remove two 1-inch by 3-inch strips of
zest from the orange. Squeeze 1/3 cup orange juice into the workbowl of a food
processor fitted with the metal blade. Add the ginger, garlic, soy sauce, and
sesame oil, and process until smooth. Put the lamb in a large bowl and rub the
meat with the ginger paste. Refrigerate, covered, for 24 hours, turning the racks
occasionally in the seasoning paste.
COOKING: Bring meat to room temperature. Adjust oven rack to high position and
heat oven to 450�F. Wrap the rib bones in foil to prevent blackening and put the
racks meat-side up in a shallow roasting pan. Spread any remaining ginger paste
over the meat and roast for 10 minutes. Lower oven to 350�F and roast until the
internal temperature of the meat at the thickest point registers 130�F (medium
rare), 15-20 minutes.
SERVING: Let racks rest 5 minutes, cut into chops and serve immediately.
Serves: 4 to 6
Description:
"The rack, or rib roast is a very tender and elegant cut."
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : Ask the butcher to remove the chine bone from each rack, to trim and
"french" the ribs, remove the fell, and trim the fat to no more than 1/4-inch in
thickness. To present the racks standing upright, slice a thin wedge of meat off
the bottom of the eye. This creates a flat base and simplifies carving.
Nutr. Assoc. : 3366 0 0 0 0 3831
Goulash
Recipe By :Riny Bos

Main Course

-------- ------------ --------------------------------
1 1/2 pounds beef chuck
4 onions -- chopped
2 ounces butter
2 cups beef bouillon
2 teaspoons paprika -- or more to taste
Pepper
Salt
1 1/2 tablespoons cornstarch -- or more for desired thickness
Cut the meat in pieces and chop the onions. Cover the meat with paprika and add
salt & pepper. Melt the butter in the pan and color the meat. Add the onions and
fry for a few minutes. Add tomato ketchup and beef bouillon. Simmer for 2 1/2 to 3
hours. Thicken with cornstarch.
Serve with rice and salad.
Description:
"Chunks of beef chuck saut�ed with onions and simmered in a thickened
paprika-ketchup sauce; served with rice."
Cuisine:
"Hungarian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 774 0 0 0 0 0

Grandma's Potato Salad
Recipe By :Lisa Dugoni

Vegetable

-------- ------------ --------------------------------
1 tablespoon white wheat flour -- heaping
1 tablespoon mustard powder
1/2 teaspoon salt
2 eggs
1 cup cider vinegar
12 potatoes
Garlic salt
Pepper
Onion flakes
1 1-ounce package Good Seasonings dry Italian dressing mix -- to taste
Mayonnaise
Mix sugar, flour, dry mustard, and salt, then add eggs and vinegar. Cook over
medium heat until hot, then reduce temperature to low. Cook until dressing
thickens and coats the spoon, stirring constantly. Dressing will keep in the
refrigerator for months.
Boil whole potatoes with garlic salt, pepper, and dry minced onions. Drain water.
Sprinkle a little cider vinegar over potatoes while still hot. After potatoes have
cooled, cut into pieces.
To make potato salad dressing, mix the following ratio: 1/3 German Sweet/Sour
Salad Dressing, 2/3 mayonnaise. Add Good Seasonings dry Italian mix to taste.
Description:
"Potatoes dressed with a cooked, thickened egg dressing, mayonnaise
and dry Italian dressing mix."
Cuisine:
"German"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1440 3309 0 0 0 0 0 0 0 0 758 0
Grandmother's Breakfast Special
Recipe By :

-------- ------------ --------------------------------
3 cups white wheat flour (2 to 3 cups)
1 cup milk -- more or less
1 teaspoon salt
1 teaspoon active dry yeast
Blend all ingredients together, knead and let rise overnight on the oven at room
temperature. In the morning knead again, roll or press out, cut into triangles and
deep fry in a skillet.
Do not heat any ingredients, since it must rise all night and does not need to be
hurried.
Description:
"A Russian breakfast dish of fried triangles of yeasted dough,
prepared the evening before."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3309 0 0 0
Gratin of Melting Potatoes
Recipe By :
Side Dish Vegetable
Vegetarian

-------- ------------ --------------------------------
4 1/2 pounds potatoes
2 small cloves garlic
2 medium scallions
2 teaspoons fresh thyme -- minced
1/2 teaspoon fresh ground nutmeg
1/2 teaspoon fresh ground white pepper
3 cups half and half -- or as needed
OR
3 cups light cream -- or as needed
PREPARATION: Peel and cut potatoes into paper-thin slices. Rinse with cold water
and drain. Peel and mince garlic. Trim and mince scallions. In a bowl, stir
together garlic, scallions, thyme, nutmeg, 1 3/4 teaspoons salt and 1/2 teaspoon
pepper.
COOKING: Heat oven to 300�F. Butter a 3- to 4-quart heatproof baking-serving dish.

Put a layer of potatoes on the bottom of the dish and sprinkle with the scallion-
garlic mixture. Repeat 4 times, finishing with a layer of potatoes. Pour in just
enough half-and-half to cover the potatoes. Cover the dish and set over very low
heat for 20 minutes. Remove cover, dot with butter, and bake until potatoes are
tender, about 2 1/2 hours.
Description:
"Sliced potatoes baked to melting in an herbaceous cream bath."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : The potatoes are simmered in light cream until swollen and then baked
until tender.
Nutr. Assoc. : 0 620 0 0 962 0 0 704 0 2130706543 0
Green Bananas in Balsamic-Olive Vinaigrette
Recipe By :
Salad Side Dish
Spring Summer

-------- ------------ --------------------------------
2 cups milk
Salt
4 pounds green bananas -- halved crosswise
2/3 cup balsamic vinegar
Ground black pepper
1 2/3 cups olive oil
1 cup Kalamata olives -- pitted, quartered
4 bay leaves
TO PREPARE: Bring milk and 2 quarts water to boil in a soup kettle. Add 1
tablespoon salt and bananas. Bring to boil and simmer until bananas are cooked but
still firm, 20 to 25 minutes. Drain, peel, and cut bananas, crosswise, into 1/2-
inch thick slices.
Mix vinegar and 1 tablespoon pepper in a large nonreactive bowl. Whisk in oil in a
slow, steady stream. Stir in olives, bay leaves, and banana slices. Let stand at
room temperature at least 1 hour, then serve.
(Can be refrigerated overnight.)
Description:
"A tropical salad with bananas boiled in milk and dressed with olive
oil, balsamic vinegar and black olives."
Cuisine:
"Puerto Rican"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : An intriguing tropical accompaniment for grilled chicken, fish, or meat.

Sweet balsamic vinegar from Italy and Kalamata olives from Greece add a cross-
cultural dimension to this version of escabeche - pickled green bananas.
Nutr. Assoc. : 0 0 2142 0 0 0 26531 0
Green Peppercorn Sauce
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
2/3 cup red wine
1/2 cup beef stock
OR
1/4 cup heavy cream
1 tablespoon green peppercorns� packed in vinegar -- drained
TO PREPARE AND COOK: Heat butter in a saucepan. Add garlic; saut� until fragrant,
about 30 seconds. Add wine and stock; bring to boil and cook until liquid reduces
to 3/4 cup, about 5 minutes. Add cream; bring to boil and simmer until liquid
reduces to 3/4 cup, about 3 minutes. Remove from heat, stir in peppercorns; cover
to keep sauce warm.
TO SERVE: Drizzle sauce over Lamb Kabobs or other meat and serve.
Description:
"Potent accompaniment for grilled meat, especially Ground-Lamb Kabobs
(see recipe)."
Cuisine:
"Middle Eastern"
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 129 0 2130706543 0 3592
Grilled Broccoli and Potato Salad
Recipe By :
Categories : Grilled International
Side Dish Vegetable

-------- ------------ --------------------------------
4 large russet potatoes -- cut into wedges
1 bunch broccoli -- cut into spears
3 red bell peppers -- cut into quarters
1/2 cup olive oil
Salt
Black pepper
Steam or microwave potato wedges until just done. Rinse with cold water and drain
completely. Steam or microwave broccoli spears until bright green, but still
crunchy, about 3 minutes. Rinse with cold water and drain completely. Combine
potatoes, broccoli and red peppers in a large bowl. Pour olive oil over, and toss
well to coat.
Meanwhile, prepare grill (medium heat). Place vegetables on grill and cook until
potatoes are slightly browned and peppers are softened, about 4 minutes per side.
Put vegetables in serving bowl and toss with olive oil, salt and black pepper to
taste. Serve warm or at room temperature.
Description:
"Potato wedges, broccoli spears and bell peppers grilled and tossed,
before and after, with olive oil."
Cuisine:
"American"
Portability 10
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26047 0 0 0 0 0
Grilled Cheese
Recipe By :Dee Bell

Categories : Main Course Sandwich
Snack

-------- ------------ --------------------------------
4 slices bread
1 tablespoon butter
ANY COMBINATION OF:

1 cup grated Cheddar cheese, Swiss cheese or
Feta cheese
2 slices tomatoes (optional)
1 teaspoon minced green bell peppers (optional)
Butter bread slices inside and out, divide cheese evenly on slices, sprinkle with
green pepper and lay a slice of tomato on one of every two bread slices. Put one
bread slice on top the other and grill in a greased skillet or griddle on a low
heat. Brown and turn to brown other side (about 5 minutes per side). When cheese
is melted, sandwich is done. If you have difficulty getting the cheese to melt all
the way through, cover sandwich with a lid for a minute.
Description:
"Crunchy, buttery bread with melted cheese; or its multitudinous
forms."
Cuisine:
"American"
Complexity 0 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Your basic cheese sandwich, listed here as a reminder of quick meal
possibilities. Try different breads: focaccia, rye, french, or whole wheat. You
can add sliced meats, saut�ed mushrooms, onions, crumbled bacon, roasted eggplant,
tomatoes or peppers. Use your imagination and your leftovers and this sandwich can
take many forms beyond its norm.
Nutr. Assoc. : 0 0 0 0 20081 26369 20088
Grilled Peanut Butter and Jelly Sandwiches
Recipe By :Dee Bell

Categories : Lunch Vegetarian

-------- ------------ --------------------------------
4 slices bread
2 1/2 tablespoons peanut butter
1 1/2 tablespoons jam, jelly or preserves
Spread the outer sides of the bread slices with half the measure of butter. Spread
inside of half of the bread slices with peanut butter and the inside of the other
half of the bread slices with jelly. Press together and cook on a griddle heated
to medium-high with the other measure of butter melted on it. Brown one side, turn
and brown the other side. About 3 minutes per side. Serve warm.
Description:
"Buttery, crunchy bread with warm peanut butter and jelly."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 4 1/2 Fat;
NOTES : Sometimes this was all that was left in the cupboard, but no matter, it
was a childhood favorite.
Nutr. Assoc. : 0 0 0 761
Grilled Smoked Fillet of Beef with Cremini Mushroom Sauce
Recipe By :
-------- ------------ --------------------------------
Cremini Mushroom Sauce -- (see recipe)
2 1/2 pounds beef fillet -- smoked and cut crosswise into 6 filet
mignon steaks 1 1/2 inches thick
TO COOK: Prepare the Smoked Beef Filet according to the Guide to Brining and
Smoking.
Prepare the Cremini Mushroom Sauce.
Heat the grill or broiler. Grill or broil steaks, turning once, until lightly
browned, about 4 minutes for medium rare.
TO SERVE: Transfer a steak to each plate. Spoon a portion of Cremini Mushroom

Sauce over each steak and serve.
Prep Time: 1 day
Description:
"An unapologetic beef fest with a rich mushroom cream sauce."
Cuisine:
"American"
Source:
Cost 7 Depth 3
- - - - - - - - - - - - - - - - - - -
NOTES : After smoking the tenderloin, cut it into steaks and grill, saut�, or
broil them to serve with the mushroom sauce. If you prefer, you can smoke
individual sirloin steaks in half the time it takes for a tenderloin, then grill
them.
Nutr. Assoc. : 0 2184 0
Cremini Mushroom Sauce
Recipe By :
Categories : Sauce
-------- ------------ --------------------------------
OR
1/2 package cremini mushrooms -- sliced thin
1/4 cup beef stock
OR
Salt
Ground black pepper
TO COOK: For the sauce, heat butter in a medium skillet. Add shallots, garlic, and
thyme; saut� until fragrant, about 30 seconds. Add mushrooms; saut� until lightly
browned, about 3 minutes. Add beef stock and wine; bring to boil and simmer to
blend flavors, about 5 minutes. Season with 1/4 teaspoon salt and 1/4 teaspoon
pepper or to taste; cover and keep sauce warm.
TO SERVE: Spoon a portion of Cremini Mushroom Sauce over each steak, chicken or
fish and serve.
Description:
"A rich, winey condensed mushroom sauce, ideal for smoked meats."
Cuisine:
"American"
Source:
Tartness 5
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : If cremini mushrooms are unavailable, substitute other wild or domestic

mushrooms.
Nutr. Assoc. : 0 0 0 2130706543 0 0 4196 129 0 2130706543 0 0 0
Grilled Smoked Salmon with Citrus Butter
Recipe By :

-------- ------------ --------------------------------
Citrus Butter -- (see recipe)
6 salmon steaks (2 1/2 lbs.) -- smoked
TO PREPARE: Prepare the Smoked Salmon according to the instructions in the Guide
to Brining and Smoking. Prepare the Citrus Butter.
TO COOK: Heat the grill or broiler. Grill or broil the salmon steaks, turning
once, until cooked through, about 5 minutes.
TO SERVE: Transfer a salmon steak to each dinner plate. Place a 1-inch piece of
Citrus Butter on each steak and serve.
Description:
"Combines delicate salmon flavor, rich smokiness, and the bright taste
of citrus."
Cuisine:
"American"
Source:
Cost 5 Depth 8
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : As presented, this recipe is a main course. To use it as an appetizer,

spread the Citrus Butter on French bread slices, top with a cucumber slice and
then a piece of smoked salmon. Garnish with capers and dill.
Citrus Butter
Recipe By :
Categories : Condiment Summer
-------- ------------ --------------------------------
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
1 teaspoon lime peel
1 teaspoon lime juice
1/4 pound butter -- softened
Salt
Ground black pepper
TO PREPARE: Mix all ingredients including 1/4 teaspoon salt and 1/4 teaspoon
pepper in a small bowl. Transfer to a sheet of parchment paper and shape butter
mixture into a 6-inch log. Wrap and freeze until the butter is firm, about 30
minutes. (Can be frozen up to 2 months.)
TO SERVE: As a main dish, place a 1-inch piece on the cooked and/or smoked fish or
meat of your choice and serve.
As an appetizer, spread the Citrus Butter on French bread slices, top with a
cucumber slice and then a piece of smoked salmon or fish. Garnish with capers and
dill.
Description:
"Butter infused with orange, lemon and lime zest and juice, especially
delicious on fish or meat, grilled or smoked."
Cuisine:
"American"
Source:
Yield:
"1/2 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 1012 0 802 0 0 0 0 0 0 0

Grilled Swordfish Sandwich
Recipe By :
Seafood

-------- ------------ --------------------------------
8 sun-dried tomatoes
4 lemons
4 tablespoons cornmeal
1 pinch salt
1 teaspoon pepper
1 loaf whole wheat bread -- unsliced
1/2 cup olive oil
3 cups oil
4 swordfish steaks (3 to 4 ounces each) -- 1/4 inch thick
PREPARATION: Cut the tomatoes into thin julienne strips. Cut lemons into 1/8- to
1/16-inch thick slices. In a bowl, mix together the flour, cornmeal, salt, and
pepper.
COOKING AND SERVING: Heat the grill or broiler. Cut 8 thick slices of bread and
brush each side with 1 tablespoon of olive oil.
In a deep fryer or large, heavy saucepan, heat the oil to 375�F. Dredge the lemon
slices, a few at a time, in flour mixture and then submerge in hot oil until
golden, 45 seconds to 1 minute. Drain.
Grill or broil bread on both sides. Arrange fried lemon slices on four slices of
bread. Sprinkle with tomatoes. Grill or broil swordfish, turning once, about 2
minutes total for medium-rare on grill, about 3 minutes in broiler.
Put a piece of fish on top of each sandwich and cover with a slice of bread. Cut
in half and serve warm.
Description:
"...wrapped in whole-wheat bread with sun-dried tomatoes and
deep-fried lemon slices."
Cuisine:
"American"
Source:
Cost 5 Depth 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Deep-fried lemon enhances the swordfish in this sandwich.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 5234
Grilled Vegetable Marinade
Recipe By :Dee Bell

Categories : Grilled Vegetable

-------- ------------ --------------------------------
1/4 cup lemon juice
1/2 cup olive oil
1 1/2 teaspoons basil, oregano or thyme
1/8 teaspoon hot chili oil or cayenne pepper powder
1/2 teaspoon salt
Whip olive oil into lemon juice and add the rest of the ingredients. Pour into a
jar that has a lid. Prepare your vegetables according to the Grilled Vegetables
recipe and prepare the grill. As the vegetables cook on the grill, brush
repeatedly with this mixture. Shake the mixture before each brushing.
Description:
"A light, garlic-lemon-basil marinade for grilled vegetables."
Cuisine:
"American"
Yield:
"3/4 Cup"
Portability 10 Preparation vs. Cooking 10
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 87 272 0
Grilled Vegetables
Recipe By :Dee Bell
Categories : Grilled Side Dish
Summer Vegetable Main Course

-------- ------------ --------------------------------
6 small zucchini -- halved lengthwise
1 green bell pepper -- peeled, cored, seeded, quartered
1 red bell pepper -- peeled, cored, seeded, quartered
1 large globe eggplant
3/4 cup Grilled Vegetable Marinade -- (see recipe)
2 potatoes (optional) -- cut into 1/2" slices
6 fresh Italian plum tomatoes (optional) -- halved
lengthwise
Cut the eggplant into thick slices about 3/4" each. Rub both sides with salt and
lay between paper toweling for one hour. Prepare Grilled Vegetable Marinade
recipe. Cut zucchini in half lengthwise and sprinkle lightly with salt. Using a
vegetable peeler, remove as much of the skin as possible from the peppers. The
convex parts will be difficult, so don't bother trying to get it all. Cut peppers
in half lengthwise and in half again. Put the peppers between two flat plates
until grilling time. Halve the roma tomatoes. Cut the potatoes into 1/2" slices
and rub with pure olive oil.
Cook vegetables on a readied grill for about 8 minutes. Potatoes will take about
12 minutes. Turn the vegetables frequently and brush frequently with marinade.
Description:
"Vegetables grilled with a lemon-olive oil-basil marinade."
Cuisine:
"American"
Fat Content 3 Serving Temperature 10
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 3572 4695 3234 0 2135 3773
Grilled Vegetable Marinade
Recipe By :Dee Bell

Categories : Grilled Vegetable
-------- ------------ --------------------------------
1/4 cup lemon juice
1/2 cup olive oil
1 1/2 teaspoons basil, oregano or thyme
1/8 teaspoon hot chili oil or cayenne pepper powder
1/2 teaspoon salt
Whip olive oil into lemon juice and add the rest of the ingredients. Pour into a
jar that has a lid. Prepare your vegetables according to the Grilled Vegetables
recipe and prepare the grill. As the vegetables cook on the grill, brush
repeatedly with this mixture. Shake the mixture before each brushing.
Description:
"A light, garlic-lemon-basil marinade for grilled vegetables."
Cuisine:
"American"
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 87 272 0
Grilled Vegetables with Garlic Oil
Recipe By :Dee Bell


-------- ------------ --------------------------------
3/4 cup garlic oil
OR
3/4 cup olive oil
AND
4 cloves garlic -- minced; let stand for 2 hours
lengthwise
lay between paper toweling for one hour. Cut zucchini in half lengthwise and
sprinkle lightly with salt. Using a vegetable peeler, remove as much of the skin
as possible from the peppers. The convex parts will be difficult, so don't bother
trying to get it all. Cut peppers in half lengthwise and in half again. Put the
peppers between two flat plates until grilling time. Halve the roma tomatoes. Cut
the potatoes into 1/2" slices and rub before grilling with garlic oil.
12 minutes. Turn the vegetables frequently and brush frequently with garlic oil.
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 986 0 2130706543 0 2130706543 0 3572 4695 3234 2135 3773
Grilled Vegetables with Hot Oil
Recipe By :Dee Bell


-------- ------------ --------------------------------
lengthwise
1/4 cup hot chili oil (approximate measure)
Salt
lay between paper toweling for one hour. Cut zucchini in half lengthwise and
sprinkle lightly with salt. Using a vegetable peeler, remove as much of the skin
as possible from the peppers. The convex parts will be difficult, so don't bother
trying to get it all. Cut peppers in half lengthwise and in half again. Put the
peppers between two flat plates until grilling time. Halve the roma tomatoes. Cut
the potatoes into 1/2" slices and rub before grilling with the hot oil.
12 minutes. Turn the vegetables frequently and lightly brush once on each side.
Salt to taste.
Description:
"Vegetables grilled with Chinese Hot Oil."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 3572 4695 3234 2135 3773 4267 0
Grilled/Chilled Tuna with Tangerines
Recipe By :
Main Course Salad
Seafood Summer

-------- ------------ --------------------------------
MARINADE
1 tablespoon tamari soy sauce
1/4 cup olive oil
1 tablespoon chopped fresh fennel leaf
2 teaspoons fresh celery leaves
1/2 teaspoon chopped fresh thyme
1 small bay leaf -- broken
2 teaspoons grated tangerine zest
Black pepper
FISH
1 pound fresh tuna -- center-cut into four 4-ounce steaks 1-inch
thick
4 tangerines
16 sprigs fresh fennel leaf
TANGERINE AND FENNEL VINAIGRETTE

1/2 cup light olive oil
1/2 teaspoon grated tangerine zest
2 tablespoons fresh fennel leaf
For the marinade, combine all marinade ingredients in a nonreactive bowl.
Put tuna steaks into marinade and refrigerate 30 minutes, turning occasionally.
Break 2 of the tangerines into sections. Squeeze the remaining 2 tangerines, pour
juice over sectioned tangerines, and set aside.
Heat grill. Add mesquite or hickory chips for additional flavor.
Remove tuna steaks from marinade and grill over hot fire until fish is just
springy to the touch, 1 to 2 minutes per side. Tuna should be rare to medium rare.
Divide each tuna steak into 3 to 4 slices, cutting against the grain. Drain
tangerine sections and reserve juice. Arrange tuna slices with drained tangerine
sections and fennel sprigs in fan shape on individual plates, cover, and chill.
Reduce tangerine juice by one-fourth over medium-high heat and use to make
vinaigrette.
For the vinaigrette, combine vinegar, reduced tangerine juice, and mustard in a
nonreactive bowl. Whisk in oil and season with tangerine zest, chopped fennel
leaves, and salt and pepper to taste.
Drizzle dressing over arranged salad plates just before serving.
Description:
"Salad of charcoal-grilled tuna with a fennel-citrus vinaigrette."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 3363 2518 0 0 3267 2518 0 0 1012 0 3363 5328 0 0 3267
986 1012 3363 4826
Grits with Cheese and Fresh Corn Relish
Recipe By :Dee Bell

Categories : Side Dish

-------- ------------ --------------------------------
3 cups milk
AND
1 cup water
OR
4 cups water
OR
1 tablespoon butter
1 cup hominy grits
3/4 teaspoon salt
1 cup grated Cheddar, Monterey Jack, or Asiago
cheese
Fresh Corn Relish -- (see recipe)
Bring the milk and water, or broth, or just water, and the butter to a boil in a
saucepan. Slowly stir in the grits and salt and cook 5 minutes for quick-cooking
grits or 20 minutes for regular grits, stirring occasionally until thick. Stir in
grated cheese while grits are hot. Serve by scoops with a trail of corn relish on
top and the relish juices dripping over the grits.
You can add a couple eggs and/or canned green chilies and bake this in a medium
oven for 30 minutes for a crusty top.
Description:
"Creamy cheese grits with pizazz from a zippy Corn Relish."
Cuisine:
"American"
Yield:
"6 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The relish is really what gives these grits the oomph. They are a nice
change from potatoes and rice.
Nutr. Assoc. : 2130706543 0 2130706543 0 0 0 2130706543 0 0 0 20081 0
Fresh Corn Relish
Recipe By :Dee Bell


-------- ------------ --------------------------------
1/2 small onion
vinegar (optional)
Description:
Cuisine:
"American"
Yield:
"1 3/4 Cups"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 986 0 0 4752 20166 0 26543 0 822 0 0
Grits with Garlic and Fresh Corn Relish
Recipe By :Dee Bell

Categories : Side Dish

-------- ------------ --------------------------------
3 cups milk
AND
1 cup water
OR
4 cups water
OR
1 cup hominy grits
3/4 teaspoon salt
5 large cloves garlic -- minced or pressed
Fresh Corn Relish -- (see recipe)
Bring the milk and water, or water to a boil in a saucepan. Slowly stir in the
grits and salt and cook 5 minutes for quick-cooking grits or 20 minutes for
regular grits, stirring occasionally until thick. Saut� garlic slowly in butter
until light golden brown (be careful not to let the garlic get too brown or it
will turn bitter) and stir immediately into grits while grits are hot. Serve by
scoops with a trail of corn relish on top and the relish juices dripping over the
grits.
Description:
"Creamy, toasted-garlic grits with pizazz from a zippy Corn Relish."
Cuisine:
"American"
Complexity 1 Cost 1
Looks 2
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : The relish is really what gives these grits the oomph. They are a nice
change from potatoes and rice.
Nutr. Assoc. : 2130706543 0 2130706543 0 0 0 2130706543 0 0 0 620 0
Fresh Corn Relish
Recipe By :Dee Bell


-------- ------------ --------------------------------
1/2 small onion
vinegar (optional)
Description:
Cuisine:
"American"
Yield:
"1 3/4 Cups"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 986 0 0 4752 20166 0 26543 0 822 0 0
Ground Turkey Chili
Recipe By :Dee Bell

Main Course Poultry
Winter

-------- ------------ --------------------------------
2 cups dried black beans, pinto beans, or red
kidney beans
AND
2 quarts water
OR
8 cups canned black beans, pinto beans or red
kidney beans, plus liquid
2 large chopped onions
2 tablespoons oil or butter
1 pound ground turkey
2 teaspoons soy sauce
4 stalks celery -- 1 inch slices
4 1/2 cups chopped fresh tomatoes -- peeled, cored
OR
4 1/2 cups chopped canned tomatoes
1/2 teaspoon salt
2 tablespoons cumin
2 teaspoons paprika
1/4 teaspoon cayenne powder (optional)
OR
1/2 minced jalape�o chili (optional)
1/2 cup chopped scallions or onions, for topping
(optional)
1 cup grated cheese, for topping (optional)
For dried beans: Soak them overnight, use soaking water and add to it to equal the
appropriate measure of water. Brown the turkey in half the oil and stir in the soy
sauce. Saut� the onion, peppers and celery in the other half of the oil. Add half
of the vegetable mixture to the beans, water, turkey, spices and half of the
tomatoes then cook for about an hour and a half. Add the rest of the onion,
peppers and celery, adjust seasoning to taste and heat preference and serve.
For canned beans: Brown the turkey in half of the oil and stir in soy sauce. Saut�
onion, peppers and celery in the other half of the oil, stir in beans, tomatoes
and spices. Let simmer for 20 minutes, adjust seasoning to taste and heat
preference and serve.
Top with chopped scallions, chopped raw onion and/or grated cheese.
Description:
"Robust, nourishing black beans and ground turkey in spicy tomato
broth."
Cuisine:
"Central American"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : Toppings are not necessary because this chili has a lot of flavor by
itself, but it is fun to put toppings out on the table and let the family and/or
guests do their own thing.
Nutr. Assoc. : 2130706543 0 0 0 578 0 4267 0 0 0 0 5296 0 2130706543 0 0 0
0 272 0 2130706543 2679 0
Ground-Lamb Kabobs with Green Peppercorn Sauce
Recipe By :
Lamb Main Course

-------- ------------ --------------------------------
1 1/2 pounds ground lamb, very lean -- thrice ground
3/4 cup minced fresh mint
1 1/2 tablespoons minced fresh sage
1 teaspoon dried sage
Salt
Ground black pepper
3/4 cup dry bread crumbs
Green Peppercorn Sauce -- (see recipe)
TO PREPARE: Mix first 4 ingredients plus 4 tablespoons oil, 1 teaspoon salt, and
1/2 teaspoon pepper in a bowl. Cover and refrigerate for at least 3 hours. (Can be
TO COOK: Prepare the Green Peppercorn Sauce recipe.
To finish the kabobs, heat the grill. If using wooden skewers, soak eight 8-inch
skewers in water for at least 15 minutes. Stir breadcrumbs into lamb mixture.
Divide mixture into 8 portions. Making 1 kabob at a time, form a portion of lamb
into a compacted 4- by 1-inch cylinder. Skewer the lamb cylinder lengthwise.
Repeat with remaining lamb to form 7 more kabobs. Brush kabobs with remaining 2
tablespoons oil.
Grill kabobs, turning occasionally, until browned, about 10 minutes for medium.
TO SERVE: Transfer 2 kabobs to each plate. Drizzle a portion of the Green

Peppercorn Sauce over kabobs and serve.
Description:
"Middle Eastern grillwork with flair."
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve these kabobs over Bulgur with Mushrooms and Almonds.
NOTES : Have your butcher grind the lamb three times through the finest die of his
meat grinder. The resulting fine-textured meat better adheres to the skewer during
grilling than does a coarser grind.
Nutr. Assoc. : 3618 0 3383 3403 0 0 0 0 0 0
Green Peppercorn Sauce
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
2/3 cup red wine
1/2 cup beef stock
OR
1/4 cup heavy cream
1 tablespoon green peppercorns� packed in vinegar -- drained
TO PREPARE AND COOK: Heat butter in a saucepan. Add garlic; saut� until fragrant,
about 30 seconds. Add wine and stock; bring to boil and cook until liquid reduces
to 3/4 cup, about 5 minutes. Add cream; bring to boil and simmer until liquid
reduces to 3/4 cup, about 3 minutes. Remove from heat, stir in peppercorns; cover
to keep sauce warm.
TO SERVE: Drizzle sauce over Lamb Kabobs or other meat and serve.
Description:
"Potent accompaniment for grilled meat, especially Ground-Lamb Kabobs
(see recipe)."
Cuisine:
"Middle Eastern"
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 129 0 2130706543 0 3592
Guide to Brining and Smoking
Recipe By :
Categories : Meat

-------- ------------ --------------------------------
WET BRINE
Kosher Salt
1 large egg
Granulated sugar, brown sugar or honey
10 pounds meat, fowl, fish or shellfish (10 to 12
pounds)
DRY BRINE
1/2 cup salt
1/2 cup granulated sugar or brown sugar
1/4 teaspoon ground white pepper
10 pounds fowl, fish or shellfish
WET BRINE INSTRUCTIONS: This can be stored in the refrigerator and reused 3 times,
as long as each time it is used to brine only the same type food.
TO PREPARE: Pour 1 gallon cold water into a nonreactive kettle or bucket. Stir in
2 cups kosher salt. Add the egg in its shell to the salted water. If egg does not
float, add additional salt, 1 tablespoon at a time (keeping track of how much salt
you add), until egg floats to the surface. Remove egg, then add enough sugar to
equal the amount of salt you have already added; stir to dissolve.
Add meat, poultry, fish, or shellfish of choice, making sure that the food is
submerged. Transfer kettle to the refrigerator and let stand for appropriate
Brining Time.
Remove meat or fish from the brine; reserve and refrigerate brine for use another
time. Let meat or fish stand at room temperature until a translucent glaze or
pellicle forms on its surface, about 1 hour. Then smoke for appropriate Smoking
Time. Makes One Gallon wet brine.
DRY BRINE INSTRUCTIONS: Follow guide for appropriate dry brine foods and their
brining and smoking times.
TO PREPARE: Mix first 4 ingredients in a small bowl.
For poultry, sprinkle poultry with a heavy but even coating of Dry Brine, cover
with plastic wrap, and refrigerate for appropriate Brining Time. Wipe off brine;
let poultry stand at room temperature until a translucent glaze or pellicle forms
on its surface, about 1 hour.
For thin fish fillets or shrimp, lightly sprinkle the dry-brine mixture over all
surfaces of the fish or shrimp. Then smoke poultry or seafood for appropriate
Smoking Time. Makes one cup dry brine.
Description:
"A preparation, not a recipe. For use, see Smoked recipes."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 6 1/2
Other Carbohydrates
NOTES : A pellicle is a thin, glossy layer on the surface of the food which
protects the moist food beneath and takes on a characteristic pink color during
smoking. Smoke and Salt are natural preservatives when used together.
GUIDE TO SMOKING AND BRINING:
MEAT/POULTRY:
Whole boneless cuts (2 to 4 lbs.) beef, pork, or lamb
Wet Brine
6 to 8 hours Brining Time
6 to 8 hours Smoking Time
To Finish: Brush pork with oil; roast at 375�F until meat thermometer inserted
into thickest part registers 150�F (about 15 minutes per pound.)
Brush beef or lamb with oil; roast at 375�F until meat thermometer inserted into
thickest part registers 130�F (about 7 minutes per pound for medium rare.)
Pork or Lamb Chops or beef steaks (1 inch thick)

Wet Brine
4 hours Brining Time
3 hours Smoking Time
To Finish: Saut� or grill pork chops until cooked through, 3 to 4 minutes per
side; saut� or grill lamb chops or beef steaks, about 3 minutes per side for
medium rare.
Whole Turkey (8 to 10 lbs.)

Wet Brine
To Finish: Brush with oil; roast at 350�F until meat thermometer inserted into
thickest part of thigh registers 165�F (about 10 minutes per pound).
Whole chickens or ducks (3 to 4 lbs.)

Wet Brine
To Finish: Brush with oil; roast at 375�F until meat thermometer inserted into
thickest part of thigh registers 165�F (about 10 minutes per pound.)
Boneless chicken or duck breasts, skin on (6 to 8 ounces each)

Wet Brine or Dry Brine
4 hours Wet Brine; or 1 hour Dry Brine
To Finish: Brush with oil; saut� or grill until cooked through, 3 to 4 minutes per
side.
FISH/SHELLFISH:
Whole salmon fillets (3 to 4 lbs., skin on) or salmon steaks (6 oz. each )
Wet Brine
8 hours for fillets or 1 hour for steaks: Brining Time
6 hours for fillets; 2 hours for steaks: Smoking Time
To Finish: Brush fillets with oil; bake at 350�F until opaque throughout, about 5
minutes total. Grill steaks until opaque throughout, 2 to 3 minutes per side.
Thin fish Fillets (such as sole or snapper) or small, whole fish

Dry Brine - sprinkled only
No Brining Time
To Finish: Saut� or grill the fish until opaque throughout, about 2 minutes per
side.
Large Scallops
No Brine
1 1/2 hours Smoking Time
To Finish: Saut� until opaque throughout, about 2 minutes total.
Large Shrimp
Dry Brine - sprinkled only
1 1/2 hours Smoking Time, after brushing with oil
To Finish: Saut� until opaque throughout, about 3 minutes total.
Oysters or clams, unshucked

Wet brine
1 hour Brining Time
1 hour Smoking Time. (After shucking, leave on the half shell, brush with oil,
then smoke. No further cooking required.)
Mussels, unshucked
Wet brine
1 hour Brining Time
1 1/2 hours Smoking Time. Simmer in Wet Brine until shells open, about 2 minutes;
then shuck, leave on half shell, brush with oil, and smoke. No further cooking
required.
Nutr. Assoc. : 0 0 0 1440 0 0 0 0 1440 0 0 0
Ham, Green Beans, and Potato Casserole
Recipe By :Cindy Vinores

Pork Vegetable

-------- ------------ --------------------------------
2 slices bacon -- just enough for flavor; coarsely chopped
1 ham slice -- pre-cooked
1 pound potatoes -- cubed
1 pound green beans -- fresh
1/2 cup water
Fry bacon in skillet. Pour off excess grease, but leave enough to coat bottom of
pan. Add ham and cook until heated through. Add potatoes, green beans and water.
Cover and cook until potatoes and green beans are done; approximately 15 minutes.
Description:
"Ham, green beans and potatoes simmered together in a little water and
flavored with fried bacon."
Cuisine:
"American"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : Serve with bread. Easy casserole; simple, but an old-time favorite.
Nutr. Assoc. : 0 3657 0 0 0
Hard-Boiled Eggs with Pesto (Uova Sode con Pesto)

Recipe By :
Categories : Appetizer First Course
International Side Dish

-------- ------------ --------------------------------
8 eggs -- hard boiled, shelled. cut into 4 wedges
PESTO
1 cup firmly packed fresh basil leaves
1 large clove garlic
1 1/2 tablespoons grated Parmesan cheese
1 tablespoon grated romano cheese
2/3 cup olive oil
Salt
Ground black pepper
TO PREPARE: For the pesto, mince first 5 ingredients in a food processor. With
machine on, add oil in a slow, steady stream. Season with 1/2 teaspoon salt and
1/4 teaspoon pepper or to taste. (Mixture can be topped off with a thin layer of
olive oil and refrigerated up to 3 days.)
TO SERVE: Arrange wedges of hard-boiled egg on a serving platter. Drizzle Pesto

over eggs and serve.
Description:
"Deviled eggs, Italian style."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : If traveling to a picnic site, transport the whole eggs and Pesto
separately. Then, just before serving, cut the hard-boiled eggs into wedges and
drizzle them with Pesto.
Nutr. Assoc. : 0 0 0 3333 0 0 0 4489 0 0 0
Hash Browns
Recipe By :Dee Bell

Side Dish Vegetable
-------- ------------ --------------------------------
5 large potatoes -- diced small
1/2 small onion -- diced small
1/4 cup oil
1/4 teaspoon salt
Scrub and dice potatoes and sprinkle to cover the bottom of a large skillet that
has been heated with oil. Cover with a lid and cook on low for about 7 minutes.
Remove lid, add onion, salt and pepper and stir. Turn heat to medium and brown
potatoes, turning every few minutes to prevent burning. When potatoes are evenly
browned, remove and serve.
Description:
"Diced potatoes browned to a crunch."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If you wish the commercial style of hash brown, use more oil and cook the
potatoes (prepared in a finer dice) under cover until the 7 minutes are complete,
remove the lid, add the other ingredients sprinkling as evenly as possible, but do
not stir. Brown the potatoes until golden on the bottom. Divide into sections and
turn to brown on other side.
Nutr. Assoc. : 2135 0 0 0 0
Hash Browns with Cheese
Recipe By :Dee Bell

Side Dish Vegetable

-------- ------------ --------------------------------
1/2 small onion -- diced small
1/4 cup oil
1/4 teaspoon salt
browned, remove, top with grated cheese and serve. Cheese will melt a little as it
is served, but if you wish to have it bubble, top the potatoes with cheese while
still in the skillet and put under the broiler for 1 minute.
Description:
"Diced potatoes browned to a crunch and topped with cheese."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : (If you wish the commercial style of hash brown, use more oil and cook the
potatoes (prepared into finer dice) under cover until the 7 minutes are complete,
remove the lid, add the other ingredients sprinkling as evenly as possible, but do
not stir. Brown the potatoes until golden on the bottom. Divide into sections and
turn to brown on other side.)
Nutr. Assoc. : 2135 0 0 0 0 0
Hash Browns with Peppers and Onions
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 medium onion -- diced small
1/4 cup oil
1/4 teaspoon salt
1/2 large green bell pepper or red bell pepper -- diced fine
browned, stir in green or red pepper, remove and serve.
Description:
"Diced potatoes browned to a crunch and flavored by green pepper and
onion."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Try roasted peppers in this recipe for a flavor change.

Nutr. Assoc. : 2135 0 0 0 0 2236
Hawaiian Pork Chops

Categories : Main Course Pork

-------- ------------ --------------------------------
2 teaspoons oil
8 pork chops
2 tablespoons fats and oils -- reserved from saut�ing pork chops
1 cup pineapple chunks -- canned
4 teaspoons cornstarch
Salt -- to taste
1/4 cup brown sugar
1 cup pineapple juice -- reserved from chunks
1/2 cup lemon juice
Brown pork chops in a little oil. Drain off all but measured amount of fat from
browning the chops. Brown the chopped onion in the remaining fat. Layer pork chops
in big fry pan or Dutch oven. Mix the rest of the ingredients together. Add to
onion mixture and cook until thickened. Pour over the pork chops. Bring to boil
and then simmer until meat is very tender, about 2 hours. Serve over rice.
Use the juice from the pineapple chunks. If there is not enough, add water or use
a small can of pineapple juice.
Description:
"Pork chops simmered in a sauce of thickened pineapple, pineapple
chunks, lemon juice and onion. Served over rice."
Cost 7 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 3 1/2 Fat;
NOTES : One of the first dishes I made as a new bride.

Nutr. Assoc. : 0 0 4267 1129 0 0 0 0 0 0
Hearty Beef Pie
Recipe By :
Main Course Stew
Winter

-------- ------------ --------------------------------
Best Pie Pastry (recipe follows)
1 1/2 pounds beef chuck or stew meat
10 small onions -- 1 to 1 1/2" diameter
1 large clove garlic
1/3 cup white flour
3/4 teaspoon thyme
3/4 teaspoon marjoram
1/3 cup brandy
3 cups beef stock
2 carrots
2 small potatoes
Salt
Pepper
BEST PIE PASTRY

6 tablespoons butter -- chilled
2 cups all-purpose flour
1 teaspoon salt
4 tablespoons vegetable shortening
1/4 cup cold water -- or as needed
PREPARATION: Make the Best Pie Pastry.
BEST PIE PASTRY: Cut the chilled butter into small pieces.
If making the dough by hand, combine flour and salt in bowl. Cut butter and
shortening into dry ingredients with a pastry blender or work quickly with
fingertips until mixture resembles a coarse meal with some pea-sized pieces
remaining. Add 1/4 cup cold water, tossing with a fork. If needed, add more water,
a tablespoon at a time, until dough just holds together.
If using a food processor, put flour, salt, butter, and shortening into the bowl
and process with the steel blade until mixture resembles a coarse meal. Continue
processing, gradually adding water, until dough forms a ball. Divide the dough in
half if making 2 single-crust pies or so that one piece is slightly larger than
the other for a double-crust pie. Form 2 discs. Wrap in plastic and chill for at
least 20 minutes.
Pie pastry dough can be made a day ahead but should be softened at room
temperature until workable before rolling.
Yields: 2 9-inch pie pastries.
BEEF FILLING PREPARATION: Cut the beef into 1-inch chunks. Peel the onions. Mince
the garlic and parsley. Toss the beef with the flour.
Heat oil in a large skillet. Saut� the beef over medium heat until browned, about
5 minutes. Add the onions, garlic, parsley, cayenne pepper, thyme, marjoram,
brandy, 3/4 cup water, tomato paste, and beef stock. Reduce heat, cover, and
barely simmer until meat is tender, about 1 hour.
Cut the carrots into 1/2-inch rounds. Cut the potatoes into 1-inch chunks. Add the
carrots and potatoes to the beef and cook until tender, about 30 minutes. Season
to taste with salt and pepper. Remove one cup sauce and reserve to serve
separately.
Beef filling can be made a few days ahead.
COOKING AND SERVING: Heat the oven to 425�F. On a lightly floured work surface,
roll out the larger disc of dough and fit pastry into a 9-inch pie pan. Put beef
filling into the pie shell. Roll out the remaining dough and put on top of pie.
Flute or crimp the edges and cut decorative slits in the top.
Bake pie in preheated oven for 10 minutes. Reduce heat to 350�F and bake until pie
crust turns golden brown, about 35 minutes. Reheat the sauce and serve with the
pie.
Description:
"Rich beef stew in a pastry crust."
Source:
Yield:
"1 Pie"
Cost 4 Depth 2
- - - - - - - - - - - - - - - - - - -
NOTES : The filling for this pie is essentially a beef stew enriched with brandy.
The filling is worth making to serve on its own. In fact, we always make a double
batch and serve it the first night as stew and bake it into a pie for a second
meal.
Nutr. Assoc. : 2130706543 20005 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0
Hearty Lentil Stew
Recipe By :
Pork Stew

-------- ------------ --------------------------------
3 cups lentils -- any color, dry
Water -- to cover
3 ham hocks (2 to 3) -- smoked or fresh
1 pound sliced salt pork
3 medium onions -- sliced
1 1/2 sliced carrots
2 cups sliced leeks
1 1/2 teaspoons thyme
3 1/2 sprigs fresh rosemary -- leaves only
4 cloves fresh garlic -- minced
1 cup chopped cilantro -- leaves only
2 teaspoons Tabasco sauce
3/4 cup red wine
3 quarts fresh chicken stock
1 1-pound can chopped tomatoes, plus the juice
1 potato -- peeled and cubed
1 turnip -- peeled and cubed
Salt
Pepper
4 1/2 tablespoons cooked roux
Water
Soak the lentils overnight in enough water to cover them. Drain but reserve the
water in case you need to add some after you thicken the soup.
I prefer the ham hocks, but if you can only get salt pork, slice it into 1/4 inch
strips. Otherwise, put the pork into a heavy bottomed stock pot with the olive oil
and cook over medium heat.
Meanwhile slice the onions, carrots, and leeks. Put them into the stock pot as you
finish with each. Take a break from the cutting and stir every few minutes. Once
you have added all the vegetables, saut� in the pork fat for a few minutes. Add
thyme, cayenne, cumin, rosemary, garlic, cilantro, and Tabasco. Cook, stirring
frequently with a wooden spoon, for about 15 minutes. Deglac� with the red wine.
Cook for 5 more minutes, scraping all the brown residue off the bottom of the pot.
This is where a lot of the flavor is.
Add the stock, lentils, tomatoes and their juice, potato, turnip, and salt and
pepper to taste. Cook slowly, simmering for at least 1 1/2 hours. The flavor will
benefit if it is simmered up to an hour longer. Remove the ham hocks. Separate the
meat from the bones and fat. Chop the meat into 1/4 inch cubes and return it to
the stew.
To make the roux: Combine equal parts melted butter and all-purpose flour. Cook
over low heat until bubbly. Allow it to boil for 3 or 4 minutes. Do not let it
turn to a golden color, it will be overcooked. Add the roux to the stew, stirring
with a large whisk. Add only enough to achieve the thickness you desire. Add it in
small increments (about 1/2 teaspoon at a time) and the reserved water if needed.
Serve hot.
Description:
"A rich and spicy stew using lentil, chicken stock, ham hocks, herbs,
tomatoes and roux."
Cuisine:
"American"
Yield:
"2 Gallons"
Depth 4 Fanciness 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is a great stew to separate into servings and freeze in ziplock bags.
*This stew freezes very well. I've found that the flavor actually improves after
being frozen and reheated.
Nutr. Assoc. : 0 0 3654 1327 0 0 0 1327 0 272 0 3891 0 272 0 0 342 20183 0
0 342 2470 0 0
Heavenly Strawberry Delight
Recipe By :
-------- ------------ --------------------------------
1 cup white wheat flour
1/2 cup butter or margarine
1/2 cup chopped walnuts (optional)
1/4 cup packed brown sugar
2 egg whites
8 ounces Cool Whip -- thawed
10 ounces frozen strawberries -- thawed
Preheat oven to 350�F. Mix flour, butter, nuts, and brown sugar until crumbly and
press into baking pan. Bake for 20 to 25 minutes. Cool and break into crumbs. Set
aside.
Next, combine the egg whites, lemon juice, sugar, and strawberries in large mixing
bowl. Beat at medium speed for 15 to 20 minutes or until soft peaks are formed.
Fold Cool Whip into strawberry mixture. Put half of crumb mixture into bottom of
greased baking pan. Spread strawberry mixture over crumbs and top with the
remaining crumbs. Freeze!
Description:
"A lowfat, frozen strawberry-cream dessert that tastes just like ice
cream in a sweet walnut crust!"
Cuisine:
"American"
Yield:
"1 9-inch Cake"
Cost 3 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat;
Nutr. Assoc. : 3309 0 0 0 0 0 2862 0
Heavenly Strawberry Dessert
Recipe By :Amy Walters


-------- ------------ --------------------------------
STIR TOGETHER TO MIX:
3 ounces strawberry-flavored gelatin
1 1/2 cups boiling water
2 teaspoons granulated white sugar
Pinch salt
1 angel food cake
10 ounces fresh strawberries -- sliced
1/2 pint whipping cream
Stir gelatin into boiling water with sugar and pinch of salt. Refrigerate until
semi-set. Stir in strawberries and whipped cream. Cover cake with mixture and
chill until it finishes setting.
Cut approximately 3/4" off top of cake. Hollow out cake and spoon in berry/cream
mixture. Replace top of cake.
Description:
"Angel food cake with a fresh strawberry, gelatin, whipped cream
topping. Light, fruity and extremely easy to prepare."
Cuisine:
"American"
Yield:
"1 10-inch tube cake"
Cost 3 Depth 2
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Variations: Tear cake into approximately 1" pieces and stir into
berry/cream mixture. Pour in mold and chill.
Nutr. Assoc. : 0 3511 0 652 0 0 0 0
Herbed Salmon
Recipe By :
Main Course Seafood

-------- ------------ --------------------------------
Shallot and Parsley Butter -- (see recipe)
3 cups sorrel -- chopped
OR
3/4 cup fresh dill or fresh chives -- chopped
12 salmon fillets (about 3 lbs. total) -- boneless and
skinless
Salt
PREPARATION: Prepare the Shallot and Parsley Butter. Can be made up to 2 days
ahead.
Chop the sorrel, dill, or chives. Melt the 4 tablespoons of butter.
Cut 12 approximately 10 � 14-inch sheets of parchment paper or foil into ovals,

and put them, shiny side down if using foil, on your work surface. Make a
crosswise crease to mark the center. Brush sheets lightly with a little melted
butter. Put a salmon fillet on one side of each sheet, just below the crease.
Season with salt and pepper. Top each with about 2 tablespoons of Shallot and
Parsley Butter and sprinkle with herbs. Fold the top half of parchment over the
fish. Seal each pouch by folding over the edges. If using parchment, fold about a
1/4 inch at a time making the folds as neat and tight as possible to keep in the
steam.
Recipe can be made to this point several hours ahead and refrigerated.
COOKING AND SERVING: Heat oven to 450�F Bake salmon pouches in preheated oven
until puffed, about 12 minutes. If using parchment paper, try not to open the oven
while cooking (or open it just a crack) because the cold air will make the puffs
collapse.
Serve salmon pouches closed so that each diner can enjoy the first aromas when the
pouch is opened.
Description:
"Salmon fillets baked in parchment pouches with shallot and parsley
butter."
Cuisine:
"American"
Source:
Cost 7 Depth 7
Tartness 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The rich, almost buttery white king salmon is Naftaly's favorite choice
for cooking en papillote. Of course, any good salmon can be used in this aromatic
dish.
Nutr. Assoc. : 0 3600 0 2130706543 0 4817 0 0
Shallot and Parsley Butter
Recipe By :
Categories : Sauce

-------- ------------ --------------------------------
1/4 cup chopped fresh flat-leaf parsley
3 shallots
2 cups fresh fish stock
OR
2 cups white wine
OR
2 cups canned clam broth
2 tablespoons sherry vinegar
Salt
10 ounces butter -- softened
Chop the parsley and mince the shallots. Put the shallots, fish stock, and vinegar
in a saucepan and reduce to 1/3 cup over medium-high heat, about 15 minutes. Set
aside to cool to room temperature. Beat the parsley, salt to taste, and cooled
stock reduction into softened butter.
Butter can be made up to 2 days ahead. Keep refrigerated.
Description:
"An infused butter with reduced fish stock, especially good on saut�ed
fish."
Cuisine:
"American"
Source:
Cost 3 Depth 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Makes the Herbed Salmon recipe zing.

Nutr. Assoc. : 20069 0 3295 0 2130706543 0 2130706543 0 0 0
Hoggin' Days Chocolate Ice Cream


-------- ------------ --------------------------------
2 cups whipping cream
1 cup half-and-half
8 ounces German's Sweet Chocolate
6 egg yolks
1 tablespoon vanilla
4 tablespoons butter -- cut up
Combine creams and chocolate and microwave for 6 minutes. Beat egg yolks with
sugar until thick. Cool cream 10 minutes. Pour some of the cream very slowly into
egg mixture, stirring constantly. Add remaining cream. Microwave on medium setting
for 5 minutes. Refrigerate for 2 to 3 days for flavors to blend. Freeze according
to manufacturer's directions.
Description:
"Very rich homemade ice cream prepared with German Chocolate, whipping
cream, eggs, half and half and an ice cream freezer."
Cuisine:
"American"
Yield:
"1/2 Gallon"
Cost 4 Depth 4
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : My husband's name for a rich and delicious mixture. (As good as H�agen Daz
he says.)
Nutr. Assoc. : 0 704 5195 0 652 0 0
Homemade Ice Cream
Recipe By :

-------- ------------ --------------------------------
4 eggs -- beaten
1 quart milk -- scalded
1 1/2 tablespoons vanilla
1 pint whipping cream
1 can sweetened condensed milk
Add sugar to beaten eggs in a bowl. Scald quart of milk in a pan. Pour egg mixture
into milk. Add vanilla and refrigerate.
Pour mixture into ice cream freezer. Add cream, sweetened milk, and top with
additional milk if necessary.
Description:
"Homemade vanilla ice cream made with whipping cream, eggs and
condensed milk."
Cuisine:
"American"
Yield:
"1/2 Gallon"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 6 Fat; 4 1/2
Other Carbohydrates
NOTES : We have added crushed strawberries, Oreo cookies, chocolate chips, or

shaved chocolate to our ice cream mixture.
Nutr. Assoc. : 0 652 0 0 0 0
Honey Ice Cream
Recipe By :

-------- ------------ --------------------------------
12 egg yolks
AND
5 1/2 cups milk
1 cup honey
1 cup heavy cream
PREPARATION: Beat the egg yolks with the sugar until the mixture forms a ribbon
when trailed from the beaters. In a saucepan, bring the milk to a boil. Remove
from heat and stir in the honey. Gradually whisk a little of the sweetened milk
into the yolk mixture to temper it. Return mixture to saucepan and cook over very
low heat, stirring constantly, until mixture thickens enough to coat the back of a
spoon lightly, about 8 minutes. Do not boil. Strain and add the heavy cream. Chill
and then freeze in an ice-cream machine according to manufacturer's instructions.
SERVING: Serve with Warm Almond Cake (see the Bake It cookbook).
Serves: 8-12
Description:
"A simple dessert highlighting the taste of honey."
Cuisine:
"American"
Source:
Cost 3 Depth 2
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 2 1/2
Other Carbohydrates
Serving Ideas : This rich ice cream makes the simple Warm Almond Cake a special
dessert. It's delicious served all by itself, too.
Nutr. Assoc. : 0 0 0 0 0 0 0
Honey Mustard Sauce
Recipe By :
Categories : Sauce

-------- ------------ --------------------------------
1 gallon mustard
3/4 cup Worcestershire sauce
1 gallon honey
1 tablespoon garlic powder
Mix all ingredients briskly with wire whisk.
Description:
"A quick sauce of honey, mustard, garlic powder and Worcestershire
sauce."
Yield:
"1 1/2 Gallons"
Complexity 0 Cost 3
Fanciness 3 Portability 10
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Terrific on grilled meats.

Nutr. Assoc. : 0 0 0 0 0 0 0
Honey Teriyaki
Recipe By :

-------- ------------ --------------------------------
1 gallon soy sauce -- (Kikkomans)
1 quart honey
1 tablespoon black pepper
1 tablespoon garlic powder
Add all ingredients and whisk briskly. Let stand at least 1 hour before using.
Description:
"Soy sauce and honey seasoned with garlic powder and pepper."
Cuisine:
"Asian"
Yield:
"1 1/2 Gallons"
Complexity 0 Cost 3
Saltiness 7 Sweetness 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Hoosier Goulash
Recipe By :Dee Bell


-------- ------------ --------------------------------
2 tablespoons oil
1 pound ground beef
1/2 green bell pepper -- chopped
1 can tomato juice
1 package frozen green beans
2 cups macaroni
Salt
Black pepper
1/4 cup grated cheese for garnish (optional)
In a large skillet heated with oil, saut� the onions until tender (about 2
minutes), add the ground beef and brown completely. Stir in chopped green pepper,
macaroni, green beans and tomato juice. Cover and let cook until macaroni is
tender (about 15 minutes). Season to taste and serve with grated cheese.
Description:
"Ground beef, onions, green beans and macaroni cooked in tomato
juice."
Cuisine:
"American"
Cost 2 Difficulty 1
- - - - - - - - - - - - - - - - - - -
NOTES : This is certainly not the fancy version, but you are more likely to have
all these ingredients around.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 20082

Hoosier Rice Pudding
Recipe By :Dee Bell


-------- ------------ --------------------------------
Vanilla Pudding to serve 4 -- (see recipe)
1 cup cooked rice -- chilled
2 tablespoons chopped pineapples (optional) -- drained
2 tablespoons sweetened coconut flakes (optional)
Make vanilla pudding according to recipe in this cookbook. Stir in rice and
pineapple. Divide into equal amounts in pudding cups. Chill and serve.
Description:
"A quick, cold version. Cooked rice stirred into basic Vanilla
Pudding."
Cuisine:
"American"
Sweetness 6
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A quick and tasty use for leftover cooked rice. This is good without the
pineapple or you can substitute dried fruit, fresh fruit chunks or raisins for the
pineapple. You can also substitute nuts for the coconut.
Nutr. Assoc. : 0 0 2998 2737
Vanilla Pudding
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 egg yolk
2 cups milk
1/4 cup white flour
1/8 teaspoon salt
FOR CREAM PIE FILLING, ADD:
Turn on low heat and continue to stir until mixture thickens.
Description:
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Horseradish Cheese

Categories : Appetizer Spread

-------- ------------ --------------------------------
3/4 pound Cheddar cheese -- grated
1/4 pound cream cheese
4 tablespoons horseradish -- or more if desired
2 tablespoons grated red onions
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
1 teaspoon salt
Ritz crackers
Grate Cheddar cheese into processor bowl. Add remaining ingredients and blend
until smooth. Serve at room temperature with Ritz crackers.
Description:
"Rich and zippy appetizer of cream cheese, Cheddar cheese, onion,
spice and horseradish; served with crackers."
Cuisine:
"American"
Yield:
"1 Pound"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Developed from the cheese at Shadowbrook Restaurant in Capitola but much
spicier!
Nutr. Assoc. : 0 0 0 0 26084 0 0 0 0
How to Turn a Cardboard Box into a Smoker
Recipe By :
Categories :

-------- ------------ --------------------------------
NECESSARY ELEMENTS:
8 (to 10) charcoal briquets
Fresh herbs
3 cups wood chips for smoking (such as mesquite
or hickory) -- soaked for 15 minutes in water and drained
1 18-inch square cardboard box
3 24-inch long metal skewers
TO PREPARE: In the center of a 2-foot square patch of dirt or sand, arrange

charcoal briquets in a pyramid and light them. When briquets turn red hot with a
coating of white ash, top them with the herbs. Then sprinkle damp wood chips over
the herbs. Fill a small heatproof container (e.g., clean, empty (tuna can) with
water and set it alongside the hot coals.
Meanwhile, cut the flaps off the top of the cardboard box; open flaps at the
bottom end. Use a skewer to make about 20 holes through the sides and remaining
flaps of the cardboard box for venting. Invert box so that the opened flaps of the
box are positioned upward.
Depending on size of food to be smoked, make a rack 6 to 8 inches from what is now
the top of the box (when the flaps are closed), by pushing each of three 24-inch
metal skewers through 1 side of box and out opposite side. Skewers should be about
4 inches apart; there should be enough clearance so flaps can close when food is
placed on rack.
Place box over the coals; open the flaps at the top of the box. Place brined meat
of choice (poultry parts, small fish, and shellfish should first be placed on a
metal or wire mesh rack) on the skewer rack. Close the flaps at the top of the
box.
Check vents frequently for slowly, yet steadily rising smoke, but do not open the
box. If there is no smoke, the fire has probably gone out. Remove box, light new
briquets alongside those already there, wait for them to become ashen, and then
replace the box.
See smoking time in Guide to Brining and Smoking in this cookbook.
Description:
"See Guide to Brining and Smoking for meat preparation."
Source:
- - - - - - - - - - - - - - - - - - -
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein;
0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
How to Turn a Kettle-Style Grill into a Smoker
Recipe By :
Categories :

-------- ------------ --------------------------------
NECESSARY ELEMENTS:
8 (to 10) charcoal briquets
1 quart fresh herbs (see ingredient section)
3 cups wood chips for smoking (such as mesquite
or hickory) -- soaked for 15 minutes in water and drained.
TO PREPARE: Remove both racks from a kettle-style grill. Arrange charcoal briquets
in a pyramid on the bottom of the grill and light them. When briquets turn red hot
with a coating of white ash, top them with the herbs. Then sprinkle damp wood
chips over the herbs. Replace bottom rack.
On the bottom rack, place an inverted aluminum pie pan to shield the food from the
direct heat of the briquets. Fill a small heatproof container (e.g., clean, empty
tuna can) with water and set it on the rack alongside the pie pan.
Replace top rack; place brined meat, poultry, fish, or shellfish of choice on
rack. Open vents halfway at bottom of grill and on lid; place lid on grill. Check
vents frequently for slowly yet steadily rising smoke but do not remove cover.
If there is no smoke, the fire has probably gone out. Remove food and both racks,
light new briquets in the bottom of the grill, wait for them to become ashen, and
then replace racks and food as described above. See smoking times in Guide to
Brining and Smoking.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Indian Beef Patties in Pitas with Cucumber Yogurt
Recipe By :
Main Course

-------- ------------ --------------------------------
Cucumber Yogurt -- (see recipe)
INDIAN BEEF PATTIES

1 ounce fresh ginger root (1" cube)
2 large cloves garlic
3 medium jalape�o chiles -- seeded, roughly chopped
2 tablespoons fresh mint leaves
1 medium onion -- quartered
1 pound lean ground beef
2 teaspoons ground cumin
Salt
4 large pita bread
TO PREPARE: For the patties, mince first 4 ingredients in a food processor. Add
the onions; pulse until minced. Add the ground beef, cumin, and 1 teaspoon salt;
pulse to combine.
Make the Cucumber Yogurt recipe.
TO COOK: Heat the broiler. Divide ground beef mixture into 8 portions. Form each
portion into a patty, 3 inches in diameter. Transfer patties to a broiling pan.
Broil patties, turning once, until they are browned on both sides, about 6
minutes.
TO SERVE: Place 2 beef patties into each pita bread. Then spoon a portion of the
Cucumber Yogurt into each pocket. Serve immediately.
Description:
"A Subcontinental spin on Gyros, about as easy as hamburger."
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 1/2
Other Carbohydrates
NOTES : You can substitute ground lamb or chicken for the beef in these meat
patties. Or you can substitute 1-inch cubes of lamb, chicken, fish or beef for the
ground meat patties and use the remaining patty ingredients listed as a marinade
for the meat or fish cubes, which are then broiled.
Nutr. Assoc. : 0 0 0 3366 0 26360 0 0 0 0 0 0
Cucumber Yogurt
Recipe By :
Sauce Side Dish
Vegetable

-------- ------------ --------------------------------
1/2 small cucumber -- peeled seeded and diced
2 cups plain yogurt
TO PREPARE: Mix cucumbers and yogurt in a small bowl; set aside.
TO SERVE: Spoon a portion of the Cucumber Yogurt into each Indian Beef Patty
Pocket.
Serve immediately.
Description:
"A great side sauce in general or to top Indian Beef Patties."
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Italian Beans and Rice
Recipe By :Dee Bell

Vegetable Main Course Winter

-------- ------------ --------------------------------
1/2 cup navy beans -- dried
2 cups (approximately) water
1 small clove garlic -- minced
1 1/2 cups canned tomatoes -- undrained
OR
1 1/2 cups fresh tomatoes -- peeled
2 cups (approximately) water
OR
2 cups (approximately) chicken stock
1 teaspoon salt
1 teaspoon oregano
1/4 teaspoon thyme
1/2 cup rice
3 tablespoons Parmesan cheese
Cover beans with water and bring to a boil for 2 minutes, remove from heat and
soak for an hour. Then cook for about another hour until tender on simmer heat.
Add more water or chicken stock as the beans are cooking when necessary.
Saut� the onion and garlic in the olive oil until light golden in color, add the
celery and stir this mixture into the beans. Add tomatoes, cayenne, herbs, salt
and enough water or chicken stock to cover the mixture. Add rice, cover and simmer
stirring about every 5 minutes, for 20 minutes, or until the rice is cooked.
Adjust seasoning to taste and spoon into bowls, then top with cheese.
Description:
"Bean and rice stew with tomatoes, herbs and Parmesan."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 0 1582 0 0 0 0 2130706543 0 0 1582 0 2130706543 0 0 0 0 0 0
James Beard's Spanish Mackerel
Recipe By :
Fish International
Main Course

-------- ------------ --------------------------------
1 medium lemon
1/4 cup fresh parsley leaves
1 1/2 pounds Spanish mackerel fillets
1/8 teaspoon salt
PREPARATION AND ASSEMBLY: Cut 4 parchment or foil pouches. Cut 8 thin slices of
lemon. Mince the parsley. Center 1 lemon slice on one side of each pouch, sprinkle
with 1 1/2 teaspoons parsley, and cover with a mackerel fillet. Sprinkle each
fillet with 1/8 teaspoon salt, and brush with 1 teaspoon of mustard. Top fish with
1 tablespoon butter, a second lemon slice and 1 1/2 teaspoons parsley. Seal the
pouches. (Can refrigerate parchment pouches up to 4 hours; foil pouches
overnight.)
For microwave, assemble fillets with garnish in 4 microwave-safe oven cooking bags
or freezer-weight zipper-lock bags. Press out excess air and loosely knot the open
end or seal the zipper-lock. (Can refrigerate pouches overnight.)
COOKING AND SERVING: Adjust oven rack to middle position and heat oven to 400�F.
Put pouches on a baking sheet and bake 7 minutes. Transfer pouches to serving
plates and carefully pierce each pouch to permit steam to escape. Serve
immediately.
Or, microwave at 60 percent power for 6 minutes. Carefully pierce and cut pouch
open, transfer contents to plates, and serve immediately.
Description:
"Mackerel fillets cooked in a paper bag with lemon, mustard and
butter."
Cuisine:
"American"
Source:
Tartness 7
- - - - - - - - - - - - - - - - - - -
NOTES : This recipe works very nicely with four 6-ounce Spanish mackerel fillets,
but a larger fillet can be cut into 6-ounce potions.
Nutr. Assoc. : 0 3394 0 0 0 0
Joyce's Easy Caesar Salad Dressing
Recipe By :
Categories : International Salad

-------- ------------ --------------------------------
1 egg -- coddle 1 minute
3/4 cup salad oil
1/4 cup lemon juice
1 teaspoon salt
1/2 teaspoon crushed red pepper
4 teaspoons Worcestershire sauce
1/2 teaspoon minced garlic
Coddle egg. Put in blender and beat until fluffy.
Add oil in slow stream. Reduce speed and add rest of ingredients in order.
Store in refrigerator in glass jar or Tupperware.
Description:
"A basic Caesar dressing without anchovies, prepared in a blender."
Cuisine:
"Italian"
Yield:
"1 Pint"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Kabob and Koufta Bel Senia

International Lamb
Main Course Meat

-------- ------------ --------------------------------
1 pound ground beef
OR
1 pound lamb
1 medium onion -- finely chopped
1 bunch parsley -- finely chopped
Pepper -- to taste
Salt -- to taste
1 Dash ground cumin
1/8 teaspoon dried parsley
1 egg
1/4 cup fresh breadcrumbs
KOUFTA BEL SENIA

4 large potatoes -- peeled, sliced, boiled until 1/2 done
4 large tomatoes -- sliced
MIX TOGETHER
3/4 cup tahini
1 cup lemon juice
1/2 cup water
Mix all the ingredients and shape into round flat shapes (at this point the kabobs
can be frozen). Fry the Kabobs or grill them.
To make Koufta Bel Senia, spread the meat in a oven dish. Preheat oven to 400�F.
Layer the potatoes and tomatoes on top. Cover with foil.
Bake for a half hour. Mix the rest of the ingredients and pour on the meat. Return
the dish uncovered to the oven and bake for another half hour
Description:
"Spiced ground meat mixture fried or grilled in ball shapes; or
oven-baked with a tomato-potato topping and tahini sauce."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 9
NOTES : Same recipe makes Koufta Bel Senia.
Nutr. Assoc. : 3605 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 26047 0 0 0 0 0 0 0
Kale with Potatoes
Recipe By :

-------- ------------ --------------------------------
4 slices bacon -- diced
1 onion -- chopped
2 1-pound potatoes -- peeled cut into 1/2-inch cubes
1/2 cup water
Salt and pepper
3/4 pound kale -- washed tough ribs discarded, and leaves torn
(about 6 cups)
In a deep, heavy frying pan, saut� bacon until fat is rendered. Remove with a
slotted spoon and set aside.
Drain off all but 1 tablespoon drippings and add olive oil to frying pan. Saut�
onion until softened, about 5 minutes. Add potatoes, water, and salt and pepper to
taste. Simmer, covered, until potatoes are tender, about 15 minutes.
In a large saucepan, steam kale in about 1/2 inch of water until tender but still
firm, 3 to 5 minutes. Drain well and add to potato mixture. Cook over low heat,
stirring, for 1 to 2 minutes. Adjust seasoning. Top with bacon and serve
immediately.
Description:
"Potatoes braised with bacon and served with steamed kale."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Spinach or Swiss chard leaves may be used instead of kale; however, if
using spinach, steam only about 30 seconds in water clinging to leaves.
Nutr. Assoc. : 0 0 0 2306 0 4826 0 0 0

Kamar Al-Deen Drink

Categories : Beverage Dessert
International

-------- ------------ --------------------------------
18 ounces dried apricots (4 cups) -- pur�ed
7 cups hot water
1/4 cup orange flower water
The apricot is cut up into small pieces or pur�ed (or use apricot paste) and
soaked in the hot water overnight. The next day the mixture is strained and the
other ingredients are added. Serve cold.
Description:
"A Ramadan drink made with dried apricot paste and orange flower water
purchased from Middle Eastern stores."
Cuisine:
"Middle Eastern"
Yield:
"7 Cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : A drink usually prepared in Ramadan.

Nutr. Assoc. : 3090 0 652 1582
Karen's Paella
Recipe By :
Poultry

-------- ------------ --------------------------------
1 1/2 pounds chicken breasts -- skinless
1 1/2 pounds chicken thighs -- skinless
1/4 pound hot Italian turkey sausage
1/4 cup olive oil
16 ounces canned tomatoes -- drained
2 cups rice -- uncooked
1/2 teaspoon saffron
6 clams -- rinsed, cleaned
12 large shrimp
1 cup frozen sweet peas
Salt -- to taste
Saut� chicken, pork, and sausage in oil. When brown, add garlic and tomatoes. In
large, shallow baking or paella pan combine rice, broth, and saffron; top with
chicken mixture. Cover and bake for 50 minutes. Add clams, shrimp, and peas. Cook
an additional 15 minutes.
Description:
"Lower fat, baked version of the classic made with chicken, sausage,
tomatoes, rice and shellfish."
Complexity 4 Cost 6
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 26513 0 0 0 0 0 0 0 0 3589 0 0
Koufta Fingers with Tahini


-------- ------------ --------------------------------
Kabob and Koufta Bel Senia -- (see recipe)
SAUCE
1 cup yogurt
1 teaspoon vinegar
3 tablespoons tahini
Dash lemon juice
Preheat oven to 375�F. Prepare Kabobs as directed. Shape into fingers. Arrange in
Pyrex baking dish. Bake for 30 minutes.
Mix the tahini with lemon and water until it becomes smooth. Add yogurt and
vinegar. Pour on the meat and bake until done. Serve with rice.
Description:
"Kabobs shaped into finger rolls, baked in a tahini-yogurt sauce and
served with rice."
Cuisine:
"Middle Eastern"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 10
NOTES : A different way of serving kabobs.

Nutr. Assoc. : 0 0 0 0 0 0 0
Kabob and Koufta Bel Senia

International Lamb
Main Course Meat

-------- ------------ --------------------------------
1 pound ground beef
OR
1 pound lamb
1 medium onion -- finely chopped
1 bunch parsley -- finely chopped
Pepper -- to taste
Salt -- to taste
1 Dash ground cumin
1/8 teaspoon dried parsley
1 egg
1/4 cup fresh breadcrumbs
KOUFTA BEL SENIA

4 large potatoes -- peeled, sliced, boiled until 1/2 done
4 large tomatoes -- sliced
MIX TOGETHER
3/4 cup tahini
1 cup lemon juice
1/2 cup water
Mix all the ingredients and shape into round flat shapes (at this point the kabobs
can be frozen). Fry the Kabobs or grill them.
To make Koufta Bel Senia, spread the meat in a oven dish. Preheat oven to 400�F.
Layer the potatoes and tomatoes on top. Cover with foil.
Bake for a half hour. Mix the rest of the ingredients and pour on the meat. Return
the dish uncovered to the oven and bake for another half hour
Description:
"Spiced ground meat mixture fried or grilled in ball shapes; or
oven-baked with a tomato-potato topping and tahini sauce."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
NOTES : Same recipe makes Koufta Bel Senia.

Nutr. Assoc. : 3605 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 26047 0 0 0 0 0 0 0
Krys's Polish Barszcz
Recipe By :
Soup Winter

-------- ------------ --------------------------------
STOCK
1 chicken
1/2 yellow onion
2 carrots (2 to 3)
1 parsnip (optional)
Fresh parsley
Fresh dill (optional)
1 teaspoon salt
2 beets (2 to 3)
3 carrots (3 to 4)
3 medium potatoes
1/2 small green cabbage
1 1-pound can red kidney beans
Heavy cream or sour cream (optional)
1 lemon (optional)
Peel the onion and put it cut side down on a gas flame (well, okay, you can use an
electric burner too) until it is largely charred black but without white ash.
Meanwhile, put the chicken, peeled and cut-up carrots and parsnips, the salt, a
handful of fresh parsley, and a couple of sprigs of fresh dill into a stock pot.
Cover with water and bring to a boil. Simmer slowly (rapid boiling makes for a
cloudy stock) with the burnt onion for 45 minutes.
Remove the chicken. You can debone it and add it back to the soup, cut it up and
serve it on the side, or leave it out entirely and make sandwiches with it.
While the chicken is simmering, peel and cut up the potatoes, carrots, beets and
cabbage (no need to peel the latter) into spoon-size pieces. Once the chicken is
done, add the potatoes and carrots and simmer for 5 minutes. Add the beets and
simmer five minutes more. Finally, add the cabbage and kidney beans, and simmer
for three minutes.
Serve the soup with cream (sour or fresh), fresh dill and lemon as garnishes for
each diner to add according to whim. A pepper grinder is nice, too.
Serves 6 to 8
Description:
"A clear vegetable-beet soup with chicken."
- - - - - - - - - - - - - - - - - - -
NOTES : This soup is one of the few useful things you can do with beets, and it
can become a regular dish in your house. Unlike the "borscht" that many of us
know, this is a substantial soup which can serve as a vegetable-rich meal-
beginner, or, with the chicken used for the stock added back in, a complete meal.
Highly recommended accompaniment: a gutsy rye bread with sweet butter.
The stock for this soup includes an unusual, but very effective and generally
useful, step: half an onion is charred over direct heat. This caramelizes the
sugars in the onion, and when it is boiled in the stock, burnishes the flavors
considerably.
By the way: it's pronounced "barshch," with a roll of the tongue on the 'r' and
the 'sh' and 'ch' both distinct. But you can call it 'borscht'.
This soup keeps beautifully and, as is often the case with soups, is even better
the next day.
Nutr. Assoc. : 0 0 0 2495 20144 0 0 0 0 2231 2495 0 2415 1236 0 3896
Kugeli
Recipe By :
Main Course Pork
Vegetable

-------- ------------ --------------------------------
5 pounds potatoes -- finely grated
3 medium onions -- finely grated
1 pound bacon -- cut and fried, all fat reserved
6 eggs
Salt
Pepper
Sour cream -- (optional)
Preheat oven to 350�F. Peel potatoes and onions. In a large mixing bowl, hand
grate potatoes and onions using the smallest grate holes. Texture should be
"mushy" and moist. (NOTE: A food processor set on the smallest setting can be used
for this step, but the texture will not be as mushy.)
Cut bacon into small pieces and fry in a medium skillet until crisp. Pour bacon
(including grease!) into potato mixture.
In a small mixing bowl, beat eggs with a fork. Pour eggs into potato mixture.
Butter (or spray with Pam) 2 meatloaf pans. Divide potato mixture evenly between
the 2 pans.
Bake for 2 hours.
Slice as you would a meatloaf and serve topped with sour cream (if desired).
Description:
"A Delicious Lithuanian dish of potato loaf made with finely grated
potatoes and onions; baked with bacon and eggs."
Cuisine:
"Lithuanian"
Yield:
"2 Loaves"
T(Baking Time):
"2:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : DELICIOUS!! This dish takes a lot of work and patience, but it IS worth
it!!
Suggestion: Get a friend to help with the grating and listen to some good, up-beat
music to help with the monotony!!
The leftovers can be served the next day by slicing and pan frying the slices and
serving with sour cream. (Excellent for breakfast!)
Nutr. Assoc. : 0 0 0 0 0 0 0
Kuwaiti Lentil Soup/Stew

Stew Vegetable
-------- ------------ --------------------------------
SIMMER TOGETHER:
2 cups lentils
5 cups water
SAUT�:
1 tablespoon ghee
2 teaspoons cumin
3 dried lemons
8 1/2 cups water (less if you want to make stew)
2 potatoes (optional) -- peeled, quartered (for stew only)
Put the washed lentils with onion and garlic in a pot with the water. Let it boil
and wait until it dries up. Pur�e the lentils in a blender. In a pot, fry some
garlic in some ghee (clarified butter - milk solids removed), then add the cumin.
Stir and add the tomato paste, then the pur�ed lentils. Add to that the second
measure of water (or less if you want to make a stew). If making stew, also add
peeled, quartered potatoes at this stage) and the dried lemons. Let the mixture
boil, then reduce the temperature and let it simmer until done.
Description:
"A simple, vegetarian lentil stew enhanced with cumin, dried lemon and
tomato paste."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 1504 3896 1582 0 0
Lahma Bel Ageen

Bread International
Main Course Meat

-------- ------------ --------------------------------
DOUGH
2 cups yogurt -- warm
1 cup olive oil
3 teaspoons active dry yeast
1 teaspoon salt
TOPPING
4 onions -- finely chopped
1 pound ground meat
1/2 teaspoon salt
3/4 cup yogurt
2 tablespoons tahini
2 tablespoons vinegar
1/2 cup pine nuts
5 tomatoes -- choose firm ones, chopped
Preheat oven to 450�F. Sift flour and salt together. Mix yogurt, yeast and oil;
add gradually to the flour. Mix well and knead for 20 minutes. Set aside until
doubled in size.
Meanwhile, prepare topping: Saut� onions and meat in a little oil until browned.
Stir in the rest of the ingredients. Simmer until liquid is reduced and thickened.
Knead risen dough for 2 minutes; divide dough into egg sized balls. Grease baking
sheet. Roll each ball and place on the sheet. Spread topping on it.
Bake for 15 minutes or until browned a little.
Description:
"A great yogurt dough that can be used for manayish, Middle Eastern
spiced meat topping or pizza."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 3309 0 0 0 0 0 0 0 3605 0 0 0 0 0 4489 0 0
Lamb and White Bean Rago�t
Recipe By :
Stew

-------- ------------ --------------------------------
1 1/2 cups dried great northern beans -- about 12-ounces
3 teaspoons salt
6 pounds lamb shoulder (6-7 pounds) -- trimmed and boned
8 cloves garlic
1 cup red wine
1/3 cup red wine vinegar
1/2 cup olive oil
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 teaspoon dried basil
2 bay leaves
2 medium onions
5 carrots
1 35-ounce can Italian plum tomatoes
1/4 cup white flour
2 cups beef stock
OR
2 cups canned beef broth
1/2 cup Nicoise olives
1/2 cup fresh parsley leaves, stemmed -- firmly packed
1/2 teaspoon freshly ground black pepper
PREPARATION: Rinse, pick over beans, and put them in bowl with cold water to cover
by 3 inches. Let stand for 24 hours; drain. Or, put beans in a 5-quart soup kettle
or Dutch oven with water to cover, bring to a boil, cover, remove from heat, and
let stand 1 hour; drain. Return drained beans to soup kettle, and add cold water
to cover by 3 inches. Bring to a boil, turn heat to low and simmer, partially
covered, until the beans are almost tender, about 1 hour. Stir in 1 teaspoon of
salt and continue cooking until the beans are tender, 15 to 20 minutes. Drain and
set aside. Cut lamb into 1 1/2-inch cubes. Peel and crush the garlic and put it in
a non-reactive bowl with the wine, vinegar, 3 tablespoons oil, thyme, marjoram,
basil, and bay leaves. Add the lamb and marinate for at least two hours. (Can
cover and refrigerate the beans and meat separately overnight.) Peel and chop the
onions (2 cups). Peel and cut carrots into 1/2-inch slices. Drain the tomatoes and
set vegetables aside separately.
COOKING: Adjust oven rack to low position and heat oven to 350�F. Remove the lamb
from the marinade and pat dry on paper toweling. Heat 3 tablespoons of the oil in
the Dutch oven or soup kettle until hot but not smoking. Working in batches, sear
the lamb over high heat until well browned, adding additional oil as needed, and
removing lamb to a bowl with a slotted spoon or until tender, about 10 minutes.
Stir in the flour and cook 3 minutes. Whisk in the reserved marinade and beef
stock. Stir in the tomatoes and 2 teaspoons salt, and bring to a boil. Return meat
to the kettle with any accumulated juices, cover with foil and the lid and bake 1
hour. Skim, stir in the carrots and bake, uncovered, for 30 minutes. Stir in the
beans and bake until stew thickens slightly, about 15 minutes. Rinse and drain the
olives. Mince the parsley. Stir in olives and parsley and season with 1/2 teaspoon
pepper and salt to taste.
Description:
"A hearty Mediterranean-style stew."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 7 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 11
NOTES : The shoulder of lamb is a very good cut for stew. Ask the butcher to bone
the shoulder and trim it completely of fat. If available, boned, trimmed neck meat
is also delicious in this dish. As with many stews, this will improve with age,
but reserve the beans, olives and parsley to add to the stew just before serving.
Nutr. Assoc. : 0 0 3842 0 0 0 0 0 0 0 0 0 0 2470 0 129 0 2130706543 4281
3394 0
Lamb Riblets with Maple-Mustard Glaze
Recipe By :
Categories : Lamb Main Course

-------- ------------ --------------------------------
4 pounds breast of lamb -- cut into 6 rib sections, breastbone
cracked between each rib
1/2 teaspoon salt
1/2 cup coarse mustard
1/2 cup maple syrup
1 tablespoon cider vinegar
1/2 teaspoon fresh ground pepper
PREPARATION AND COOKING: Trim all visible fat from the breasts and put them in a
5-quart soup kettle with 2 tablespoons salt. Cover with cold water, bring to a
boil, reduce heat to low and simmer, partially covered, until tender, about 1
hour. Drain and set aside to cool. In a bowl, stir the mustard with maple syrup,
vinegar, 1/2 teaspoon salt, 1/2 teaspoon pepper, and thyme. (Can cover and
refrigerate breast and glaze separately overnight.)
Adjust oven rack to high position and heat oven to 400�F. Cut the lamb breast into
individual riblets and put into a large shallow baking dish in a single layer.
Bake riblets, meat side up, frequently draining rendered fat, until crisp and
brown, about 35 minutes. Spoon half of the mustard-maple glaze over riblets and
bake 8 minutes. Spoon on the remaining glaze and bake until very brown, 5-7
minutes. Serve immediately.
Description:
"Oven-grilled pieces of lamb breast in a sweet-and-spicy coating."
Cuisine:
"American"
Source:
Cost 8 Depth 3
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Often overlooked in favor of pork or beef, lamb riblets offer a delicious
change. The preliminary poaching breaks down connective tissue and ensures
tenderness; the sweet-and-sour glaze covers the eat with a tasty lacquer.
Nutr. Assoc. : 26461 0 0 0 0 0 0
Lamb Stew
Recipe By :
Lamb Stew
Winter

-------- ------------ --------------------------------
2 pounds lamb shoulder -- boned and cut into 1 1/2-inch chunks
1 carrot -- cut in 1-inch chunks
1 small onion -- quartered
1 small bouquet garni
OR
1 bay leaf
TIED IN CHEESECLOTH WITH:
AND
1 clove garlic -- peeled
2 cups California Zinfandel or fruity red wine
2 ounces salt pork -- with some lean
1 onion -- chopped
1 teaspoon lemon zest
BEURRE MANI�
1 tablespoon butter
The day before, put lamb into a mixing bowl with carrot, quartered onion, garlic,
salt and pepper, bouquet garni, wine, and vinegar. Cover and let stand overnight
in a cool (55 �F) place.
Drain meat and vegetables in a strainer for about 30 minutes, reserving liquid,
garlic, and the bouquet garni.
In a saucepan, parboil salt pork 5 minutes. Drain and cut into 1/4-inch cubes.
In a large frying pan, heat olive oil. Add cubed salt pork and saut�, stirring
constantly, for about 5 minutes. Add chopped onion and continue saut�ing for
another 2 minutes. Lower heat, stir in lamb, and cook 5 minutes. Do not brown
meat.
Transfer reserved vegetables to a heavy pot, add meat, and strain marinade liquid
over the meat. Add lemon zest, reserved garlic, and bouquet garni, and cover
tightly.
Cook the stew 2 to 2 1/2 hours on middle shelf of preheated oven until meat is
very tender. Transfer meat and vegetables to a heated platter. Degrease remaining
liquid and bring to a boil.
For the beurre mani�, mash flour with butter into a paste in a small bowl. Whisk
paste into boiling liquid by bits to thicken it. Pour over meat.
Prep Time: 1 day
Description:
"Marinated boneless lamb shoulder simmered in red wine with vegetables
and salt pork."
Cuisine:
"French"
Source:
Cost 7 Depth 5
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 4826 2130706543 0 0 0 0 0 0 1244 0 0 0 0 0 0 0 0 0
Lamb-Flageolet Salad with Sun-Dried Tomato Vinaigrette
Recipe By :
Categories : Lamb Main Course
Salad Spring

-------- ------------ --------------------------------
Peppered Lamb -- (see recipe)
FLAGEOLET SALAD
Salt
1 cup dried flageolet beans -- rinse & picked over
1/4 pound pancetta -- coarsely chopped, thinly sliced
1 teaspoon minced fresh parsley
1 teaspoon minced fresh thyme
1 teaspoon minced fresh rosemary
1 4-ounce jar roasted red peppers -- drained
OR
1 medium red bell pepper -- roasted, peeled, seeded and cut into
thin strips
Ground black pepper
SIMPLE BALSAMIC VINAIGRETTE

1/2 teaspoon salt
1/4 teaspoon pepper
OR
Sun-Dried Tomato Vinaigrette -- (see recipe)
1 quart arugula or watercress -- rinsed, spun dry
TO PREPARE: Make the Peppered Lamb recipe.
TO COOK: For the salad, bring 1 quart water to boil in a medium saucepan. Add 1
teaspoon salt and flageolets. Return to boil. Remove from heat, cover, and let
flageolets stand 30 minutes; drain.
Heat 1 tablespoon oil in a medium skillet. Add pancetta and onions; saut� until
onions soften, about 2 minutes. Add next 4 ingredients; saut� until fragrant,
about 30 minutes. Add drained flageolets, 1 quart water, and 1/2 teaspoon salt;
bring to boil, cover, and simmer until beans are just tender, about 20 minutes.
Cool beans in cooking liquid; drain. Transfer beans to a medium bowl. Add roasted
red peppers and remaining 1 tablespoon oil; toss to combine. Season with 1/2
teaspoon salt and 1/4 teaspoon pepper or to taste; set aside.
Prepare the Sun-Dried Tomato Vinaigrette recipe. Or if time is limited, you can
substitute a simple Balsamic Vinaigrette that you make by mixing balsamic vinegar,
Dijon mustard, salt, and pepper, in the amounts above, in a small nonreactive
bowl. Then, whisk in 5 tablespoons olive oil in a slow, steady stream.
TO SERVE:Slice loin of lamb, crosswise, into 1/4-inch-thick slices. Transfer 4

slices to each dinner plate. Arrange a portion of arugula alongside the lamb.
Spoon a portion of the Flageolet Salad on the bed of arugula. Drizzle vinaigrette
over the Peppered Lamb and Flageolet Salad; serve.
Cuisine:
"American"
Source:
Cost 7 Depth 8
- - - - - - - - - - - - - - - - - - -
NOTES : Instead of the extraordinary Sun-Dried Tomato Vinaigrette, if time is

limited, follow the instructions for the quick Balsamic Vinaigrette.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 3092 0 4352 0 2130706543 0 0 3399 4752
0 0 0 2130706543 0 0 0
Peppered Lamb
Recipe By :
Categories : Entr�e Main Course
Salad Spring

-------- ------------ --------------------------------
3 medium cloves garlic -- crushed
1 tablespoon fresh thyme -- minced
1 tablespoon crushed black peppercorns
3/4 pound boneless loin of lamb
Salt
TO PREPARE: Mix first 3 ingredients plus 1 1/2 tablespoons oil in a bowl. Add
lamb; turn to coat. Cover and refrigerate 4 hours. (Can be refrigerated
overnight.)
TO COOK: Heat oven to 350�F. Remove lamb from the marinade and sprinkle with 1/4
teaspoon salt. Heat remaining 1 tablespoon oil in a Dutch oven. Cook lamb over
medium-high heat until seared on all sides, about 5 minutes. Transfer to the oven
and roast lamb, about 8 minutes for medium rare. Transfer lamb to a carving board;
let stand for 5 minutes.
TO SERVE: Slice loin of lamb, crosswise, into 1/4-inch-thick slices. Transfer 4

slices to each dinner plate. See Lamb-Flageolet Salad with Sun-Dried Tomato
Vinaigrette recipe in the Fabulous and Flavorful cookbook.
Description:
"Lamb loin in a lively marinade and grilled."
Cuisine:
"American"
Source:
Cost 7 Depth 3
Fat Content 2 Good for Crowds 8
Tartness 2
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : A natural as part of the Lamb-Flageolet Salad, or all by itself.

Nutr. Assoc. : 0 0 2261 0 3839 0
Sun-Dried Tomato Vinaigrette
Recipe By :
Summer

-------- ------------ --------------------------------
8 sun-dried tomatoes -- packed in oil, drained
6 large fresh basil leaves
1/2 cup olive oil
TO PREPARE: Bring balsamic vinegar and shallots to boil in a nonreactive saucepan;

simmer until reduced to 2 tablespoon; about 2 minutes. Transfer this reduction to
a food processor. Add next 4 ingredients plus 1/4 cup water; process until minced.
With machine on, add oil in a slow, steady stream. Transfer vinaigrette to a
nonreactive bowl; set aside.
Description:
"The special taste in Lamb-Flageolet Salad with Sun-Dried Tomato
Vinaigrette (see recipe)."
Cuisine:
"American"
Source:
Richness 7 Sweetness 5
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0
Lasagne
Recipe By :
Main Course Meat
Pasta Sauce

-------- ------------ --------------------------------
RED SAUCE LAYER
1 pound sweet Italian sausages or spicy sausage
1 clove garlic
1 tablespoon basil
3 teaspoons salt
16 ounces canned tomatoes
12 ounces tomato paste
10 ounces lasagna noodles
CHEESE LAYER
3 cups cottage cheese
1/2 cup Parmesan cheese or romano cheese
2 tablespoons parsley
2 eggs -- beaten
1/2 teaspoon pepper
1 pound sliced Mozzarella cheese -- easy if sliced when purchased
Preheat oven to 375�F. Brown sausage; add tomatoes, tomato paste, basil, garlic,
half the measure of salt and simmer 30 minutes. Cook noodles, drain and hold in
cool water until ready. Mix cottage cheese, Parmesan cheese, eggs, parsley,
remaining salt and pepper.
Prepare two complete layers:

Small amount of sauce on bottom
Noodles
Cottage cheese mix
Red sauce
Repeat
Add Mozzarella cheese on top during baking
BAKE 35 minutes; rest for 10 minutes before cutting to serve.
Description:
"Fast and easy one hour lasagne. You have to really move to accomplish
this in one hour, but it can be done."
Cuisine:
"Italian"
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 3775 0 0 0 0 0 0 0 0 0 1034 0 0 0 922 0
Lasagne with Chicken and Pepper Sauces
Recipe By :
Pasta Poultry

-------- ------------ --------------------------------
PEPPER SAUCE
6 red bell peppers
6 yellow bell peppers
4 32-ounce cans Italian plum tomatoes
1 tablespoon fresh herbs: savory, sage, thyme, or
rosemary -- minced
4 onions
4 cloves garlic
1/2 cup fresh flat-leaf parsley -- chopped
1/4 cup olive oil
Salt
CHICKEN SAUCE
4 onions
4 cloves garlic
1/2 cup fresh flat-leaf parsley -- chopped
1/4 cup fresh basil -- chopped
6 pounds chicken breasts -- boneless and skinless
Salt
1/2 pound prosciutto -- sliced
1/2 pound butter
3/4 cup white flour
2 cups heavy cream
NOODLES AND CHEESE

4 pounds fresh spinach lasagne
OR
3 pounds dried spinach lasagne
1/2 pound Parmesan cheese (about 1 2/3 cups) -- grated
2 pounds Fontina cheese
PREPARATION: For the Pepper Sauce, halve and seed the peppers and cut into 1/2-
inch dice. Seed and chop the tomatoes, reserving 1 cup of juice. Mince 1
tablespoon herbs.
For both the Pepper Sauce and the Chicken Sauce, mince the 8 onions, 8 cloves
garlic. Chop 1 cup parsley and 1/2 cup basil.
For the Pepper Sauce, heat the olive oil in a large frying pan. Add half of the
onions and the peppers and cook until soft, about 15 minutes. Add the tablespoon
of minced herbs and half of the garlic, parsley, and basil and cook about 2
minutes. Add the tomatoes and reserved cup of juice and cook until most of the
liquid has evaporated, about 15 minutes. Season to taste.
The Pepper Sauce can be made up to a week ahead.
For the Chicken Sauce, trim the chicken breasts of fat and connective tissue and
season with salt and pepper. Cut the prosciutto into 1/2-inch pieces.
Heat 4 tablespoons of the butter in a large frying pan over medium heat. Sear the
chicken about 2 minutes a side until well browned, cooking in batches to avoid
overcrowding. Reduce heat, return all chicken to pan, and simmer until barely
cooked through, about 10 minutes. Remove from pan and cool. Cut chicken into 1/2-
inch dice.
In the same frying pan, heat 1 tablespoon of olive oil over medium heat and
Briefly saut� the ham and the remaining garlic, parsley, and basil until fragrant,
about 2 minutes. Add to chicken.
In the same pan used to cook the chicken and ham, heat remaining 6 oz. of butter
and 1 tablespoon of the olive oil. Add the remaining onions and saut� until soft,
about 5 minutes. Whisk in the flour and cook for 4 minutes over low heat, stirring
constantly. Whisk in chicken stock and bring to a boil. Reduce heat and simmer for
10 minutes. Add the chicken mixture and heavy cream and season to taste with salt
and pepper.
Chicken Sauce can be made several days ahead.
Boil the spinach lasagna noodles according to package directions and cook until
tender. If using fresh, cook in batches for about 2 minutes a batch. Remove
lasagna to a large bowl of cold water to stop the cooking, then to a damp towel.
Grate Parmesan and Fontina cheeses. Butter four 9- by 13-inch lasagna pans or
large oval pans. Pour a layer of the Pepper Sauce into each pan. Put a layer of
the lasagna noodles on top of the sauce, overlapping slightly. Add a layer of the
Chicken Sauce, then a layer of Parmesan and Fontina cheeses, and another layer of
pasta. Repeat process 3 more times, ending with Pepper Sauce and cheeses. Cover
with foil.
Lasagna can be made to this point a day ahead.
COOKING AND SERVING: Heat oven to 375�F. Bake lasagna in preheated oven until
cooked through, about 45 minutes. Allow lasagna to rest for about 15 minutes
before cutting and serving.
Description:
"Fragrant, novel and exciting: lasagne modern style."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : This updated version of everyone's favorite features both a chicken and a
red-and-yellow-pepper sauce between layers of spinach lasagna
Nutr. Assoc. : 0 0 0 0 27170 0 0 0 0 0 0 0 0 0 5305 3373 0 0 0 0 0 0 0 0 0
0 0 0 3878 0 2130706543 1034 0
Leek and Ricotta Tart
Recipe By :
First Course International
Main Course Spring
Vegetarian Winter

-------- ------------ --------------------------------
PASTRY
Pinch salt
1 egg yolk
2 tablespoons cold water -- or more if needed
FILLING
1 pound leeks� young -- trimmed and thinly sliced
1 tablespoon chopped fresh sage
2 eggs
1 cup Ricotta cheese
2 ounces Gruy�re cheese -- grated
1/2 cup heavy cream
Salt
Fresh ground pepper
1/4 cup pitted black olives -- halved
Make the pastry:. Sift the flour and salt into a bowl and rub in the butter until
the mixture resembles fine bread crumbs. Stir in the cheese and work in the egg
yolk and 2 tablespoons water to form a smooth, soft dough. Add the extra
tablespoon of water if the dough is too firm. Wrap and refrigerate for 30 minutes.
Preheat the oven to 400�F.
Make the filling: Heat the oil in a large skillet and saut� the leeks and sage for
10 minutes, or until the leeks are soft. Cool slightly.
Roll out the dough and line a 9- to 10-inch deep fluted tart pan. Prick the bottom
to keep the pastry from puffing. Chill for 10 minutes.
Line the tart pastry with aluminum foil and fill with baking beans. Bake blind for
10 minutes, then remove the foil and beans and bake for 10 to 12 minutes more, or
until the pastry is lightly golden and crisp. Remove from the oven and let cool.
Reduce the temperature to 375�F.
Beat the eggs, Ricotta, Gruy�re, cream and salt and pepper together. Spread the
leeks over the tart base and pour in the cheese mixture. Sprinkle the olives on
top of the cheese mixture and bake for 25 to 30 minutes, or until golden and firm
to the touch.
Remove the tart from the oven and serve hot, warm, or cold, with a crisp green
salad.
Description:
"A savory quiche with olives and Gruy�re cheese."
Cuisine:
"French"
Source:
"The Inspired Vegetarian by Louise Pickford"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : We have all heard people say, It tastes almost as good as my mother's.
Well, this recipe with only a couple of small changes is my mother's! I have added
a little grated Parmesan to the pastry and topped the tart with black olives. My
mother tested my version in a local cooking competition it won her a gold star so
this tart comes highly recommended
Nutr. Assoc. : 0 0 0 222 20086 0 0 0 0 0 793 0 0 0 0 0 0 0 0

Leeks Vinaigrette (Poireaux en Salade)
Recipe By :
International Salad
Spring

-------- ------------ --------------------------------
12 leeks
1/4 cup oil -- often olive oil
4 teaspoons vinegar -- your choice
Salt
1 tablespoon fresh parsley -- chopped
Mustard -- to taste
PREPARATION: Clean the leeks; cut off most of the green parts and wash leeks very
thoroughly, split if necessary, under cold running water. If they are large, do
split them lengthwise; each piece should be about the size of a large stalk of
asparagus. Tie them into bundles in two places, put them in boiling salted water
just to cover, and cook them slowly for 25 minutes, or until they are tender but
not limp. Drain them well (and be sure to save the broth to add to a soup).
The leeks may be presented in a serving dish or arranged on individual plates.

Make your vinaigrette in a bowl, adding mustard to taste, and whisk the dressing
well until it is almost opaque, or emulsified, and pour it over the leeks.
Serves: 3 to 4
Description:
"Boiled leeks presented with a simple vinaigrette."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Regarding the vinaigrette, the point of departure for all vinaigrettes, or
French dressing, is 1 part wine vinegar to 3 parts olive oil, plus salt and
freshly ground pepper. The formula, however, always varies to taste, depending on
the strength of the vinegar and the needs of the dish, the salad greens, or the
vegetables being dressed.
This dish also makes an excellent salad course. It is oddly colorless; be sure to
sprinkle with parsley.
Nutr. Assoc. : 0 0 0 0 0 0 0

Lemon Asparagus with Toasted Sesame Seeds
Recipe By :

-------- ------------ --------------------------------
1 1/2 pounds asparagus -- trimmed and washed
1 tablespoon lemon juice (from 1/2 lemon)
3 tablespoons sesame seeds -- toasted
Salt
Ground black pepper
TO PREPARE: Blanch asparagus.
Toast sesame seeds in a small nonstick saucepan over medium heat, shaking the pan
until the seeds are golden brown.
TO COOK: Heat butter in a large skillet. Add asparagus; saut� until tender, about
2 minutes. Add lemon juice and sesame seeds; season with 1/2 teaspoon salt and 1/4
teaspoon pepper. Serve immediately.
Description:
"A sprightly treatment of simple asparagus."
Cuisine:
"American"
Source:
Cost 3 Depth 3
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 797 0 0 0
Lemon Garlic Dressing
Recipe By :
Salad

-------- ------------ --------------------------------
1 clove garlic
1/2 teaspoon hot pepper sauce
PREPARATION: Lightly crush the garlic. In a bowl, whisk together crushed garlic,
paprika, hot red-pepper sauce, cumin, and lemon juice. Gradually add olive oil,
whisking constantly.
Recipe can be prepared to this point several hours ahead.
Pour dressing over Middle Eastern Salad and stir gently. Let stand at room
temperature for 30 minutes. Remove garlic.
Description:
"A spicy-hot citrus and garlic dressing with olive oil."
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
Lemon Marmalade
Recipe By :
International Summer

-------- ------------ --------------------------------
3 pounds Meyer lemons or lemons
8 cups granulated sugar (8 to 10 cups)
PREPARATION: Slice the lemons as thin as possible. Discard ends. Remove all seeds
and tie them in a square of doubled cheesecloth. Put lemons and seed bag in a
nonreactive bowl with enough water to cover. Let stand overnight.
Measure the lemons and water into a wide, shallow, nonreactive pan. Add an equal
volume of sugar and cook over low heat until sugar is dissolved. Raise heat to
medium-high and cook, stirring frequently and skimming off the foam as it rises,
until temperature reaches 220�F about 1/2 hour. Remove marmalade from heat.
To test for consistency, drop a little marmalade on a saucer and put the saucer
into the freezer until marmalade is cold, about 5 minutes. Tip the saucer: the
marmalade should just barely run. If too thin, return marmalade to medium-high
heat and cook, testing often, until it has reached the right consistency.
Put marmalade into hot, sterilized pint or half-pint jars. Store in refrigerator
up to 1 month or, for longer storage, seal according to reliable canning
instructions.
Yields: 4 to 5 pints
Description:
"A fresh tasting and clear preserve."
Cuisine:
"English"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is very different from longer-cooked marmalades that acquire a

caramelized taste. If you want to make a large amount easily, you can shred the
lemons, rind and all, in a food processor instead of slicing them. Be sure to seed
before processing.
Nutr. Assoc. : 3917 652
Lemon Sauce
Recipe By :Dee Bell

Categories : Dessert International
Topping

-------- ------------ --------------------------------
1 cup granulated sugar
5 tablespoons white flour or cornstarch
1 pinch salt
2 egg yolks
1/2 teaspoon grated lemon peel
3/4 cup water -- lukewarm
Mix together sugar, flour or cornstarch and salt. Add well-beaten egg yolks, lemon
juice and grated rind. Slowly stir in water until well-blended. Cook over low heat
or in double-boiler until thickened. When desired thickness is achieved, stir in
butter.
Description:
"A tangy sauce, terrific on gingerbread, fruit or spice cake."
Cuisine:
"German"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is a sauce, not a pudding, and is best served on cakes or breakfast
batter breads.
Nutr. Assoc. : 0 5534 0 0 0 802 0 0
Lemon-Oil Marinade
Recipe By :Dee Bell

Categories : Condiment Grilled

-------- ------------ --------------------------------
1/4 cup olive oil
Salt
Black pepper
Mix together and marinate fish or meat in refrigerator for 2 hours, turning every
20 minutes. Baste with this mixture when grilling or broiling.
Description:
"Simple lemon and oil combination for marinating lamb or fish."
Yield:
"1/2 Cup"
Fat Content 5 Preparation vs. Cooking 10
- - - - - - - - - - - - - - - - - - -
Protein; 3g Carbohydrate; 0mg Cholesterol; trace Sodium
Other Carbohydrates
NOTES : You can alter this simple marinade with garlic, ginger, citrus or
pineapple juice.
Lemonade or Limeade
Recipe By :Dee Bell

Categories : Beverage Summer

-------- ------------ --------------------------------
4 cups water
6 tablespoons lemon juice or lime juice
3 1/2 tablespoons granulated sugar or honey
1 pinch salt
4 mint sprigs for garnish (optional)
Warm half of the water and stir sugar into it until dissolved. Remove from heat,
place in another vessel and put in freezer while you squeeze the citrus juice. Mix
together remaining water and citrus juice, then stir in sweetened water. Serve
over ice with a mint leaf garnish.
Description:
"A refreshing summer beverage made from the sweetened juice."
Cuisine:
"American"
Yield:
"4 1/4 Cups"
Tartness 6
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If using honey, no need to heat water. Stir citrus juice directly in the
appropriate measure of honey until well-blended. Slowly add water until well-
blended. Serve over ice with a mint sprig.
Nutr. Assoc. : 0 797 652 0 4153
Lentil Soup
Recipe By :Dee Bell

Main Course Soup

-------- ------------ --------------------------------
1 tablespoon oil or butter
2 large onions -- chopped
3/4 cup celery
2 cups lentils
10 cups water
OR
1/4 teaspoon ground sage
1 bay leaf
1 teaspoon crumbled thyme
Pinch cayenne pepper
Pinch ground cloves
3/4 cup grated carrots
Black pepper
4 tablespoons yogurt for garnish (optional)
OR
4 tablespoons sour cream for garnish (optional)
4 tablespoons parsley for garnish (optional)
In a large soup pot, saut� onions, garlic and celery in oil until light golden.
Add broth or water, lentils and next seven ingredients (counting the ham bone, if
using). Simmer for 2 hours and 15 minutes, stirring occasionally. Remove ham bone,
add carrots and cook another 15 minutes. Salt and pepper to taste and serve with a
dollop of yogurt or sour cream on top with a sprinkle of parsley.
Description:
"Hearty lentils cooked with chopped vegetables and spices."
Cuisine:
"Indian"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : You can make a vegetarian version by using water and leaving out the ham
bone. To make up on flavor, try adding a little soy sauce.
Nutr. Assoc. : 4267 0 0 0 0 1582 0 2130706543 3651 0 0 0 3159 0 0 0 0 0
1671 0 2130706543 1036
Lentils with Ginger and Sesame
Recipe By :
Side Dish

-------- ------------ --------------------------------
1 cup lentils, plain brown kind -- rinsed
3 cups water
1 medium onion -- finely diced
1/2 medium red bell pepper -- finely chopped
1 tablespoon dark sesame oil
1 teaspoon ginger -- peeled and grated
1/4 teaspoon ground turmeric
1/4 teaspoon salt
1/2 teaspoon cumin seed
3/4 cup fresh salsa (use mild or hot as you like)
4 cups cooked basmati rice
Boil lentils in water (to a stew consistency) until soft; 45 minutes to 1 hour. Do
not add salt. Prepare basmati rice.
While they are cooking, prepare the vegetables and saut� the onion in the sesame
oil until it is translucent. Add the turmeric, ginger, salt and cumin seed and
cook a few minutes longer. Add the red bell pepper and stir in the salsa. Cook
over low heat for 5 minutes. Mix in the cilantro and adjust salt.
Serve over basmati rice with grilled veggies and condiments.
Description:
"A short-cut variant of Masoor Dal made with robust brown lentils,
salsa, red bell pepper, sesame oil and spices."
Cuisine:
"Indian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : I find the pink lentils too delicate for this dish. A good side dish is a
platter of grilled mixed veggies: sugar snap peas, and variously colored zucchini,
summer squash and bell peppers.
Condiments: plain yogurt, mango chutney

Nutr. Assoc. : 3920 0 0 0 0 0 0 0 0 1325 0 0
Lime-and-Yogurt-Marinated Chicken Breasts
Recipe By :
Poultry
-------- ------------ --------------------------------
1 large scallion -- minced
1/4 teaspoon caraway seeds
1 teaspoon crushed coriander seeds
1 teaspoon grated lime peel
1 1/2 tablespoons lime juice
1/2 cup plain nonfat yogurt
Salt
Ground black pepper
4 chicken breast halves (1 1/2 lbs.) -- boned and skinned
TO PREPARE: For the marinade, mix all ingredients including 1/3 teaspoon salt and
1/3 teaspoon pepper in a large nonreactive baking dish. Add chicken breasts in a
single layer; turn to coat. Let the chicken stand at room temperature for about 20
minutes to marinate.
TO COOK: Heat the broiler. Broil chicken breasts, turning once, until cooked
through, about 10 minutes.
TO SERVE: Slice each chicken breast across the grain into 1/4-inch-thick slices.
Serve immediately.
Description:
"A light but savory chicken marinade with sweet spices."
Cuisine:
"Middle Eastern"
Source:
Cost 7 Depth 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Bold herbs and spices teamed with tangy nonfat yogurt make a satisfying
but light marinade for chicken. If you have time, let the chicken marinate
overnight. Serve blanched haricots verts or tender green beans tossed with a mint-
vinaigrette as a refreshing accompaniment to this light entr�e.
Nutr. Assoc. : 0 0 0 252 414 3948 0 0 0 0 324 0

Madeira Cream Sauce
Recipe By :
Categories : Easter International
Sauce Spring

-------- ------------ --------------------------------
2 shallots
1 tablespoon butter
1/4 cup Madeira
1 cup heavy cream
Salt
Mince the shallots. Melt the butter in medium saucepan over low heat. Add the
shallots and saut� until soft, about 2 minutes. Add the white wine, bring to a
boil, and cook until reduced to 2 tablespoons, about 3 minutes.
Add the Madeira and bring to a boil. Stir in the cream and bring to a boil. Reduce
heat to medium and simmer, stirring frequently, until sauce is thick enough to
coat the back of a spoon, about 5 minutes. Season to taste with salt and pepper.
Cover sauce with plastic wrap touching its surface to avoid forming a skin and set
aside at room temperature.
Reheat over very low heat before serving.
Description:
"Classical French sauce with butter, cream and wine."
Cuisine:
"French"
Source:
Yield:
"1 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0
Mango Bombe
Recipe By :

-------- ------------ --------------------------------
SORBET
1 1/2 cups water
3 medium mangoes -- peeled, chopped fine
2 tablespoons fresh lime juice
1/4 gallon French vanilla ice cream -- softened
GARNISHES
1 medium mango -- peeled, sliced lengthwise
1 lime -- thinly sliced
8 whole maraschino cherries -- with stems
1 cup heavy cream -- whipped, lightly sweetened
Combine sugar and water in a medium size saucepan. Bring to a boil, stirring
constantly until the sugar is dissolved. Allow the syrup to boil for 2 full
minutes. Remove from heat.
Immediately add mangos to hot syrup and pur�e with a food processor or a blender.
Strain through a fine sieve, pressing the pulp with a rubber spatula to get all
the liquid. Discard pulp and add lime juice to the liquid.
Chill in the refrigerator for at least 2 hours or set the pan in a bowl of ice
water, stirring until chilled.
Freeze in an ice cream machine as the manufacturer's instructions recommend.
Brush the insides of 8 custard cups with a light coating of vegetable oil, then
line them with plastic wrap. Press the plastic up against the oil to hold it in
place. Allow the plastic to hang over the edges at least 2 inches all around.
Chill in the freezer.
Fill the sides of the chilled molds with about 1/2 inch of the softened ice cream,
leaving a cavity in the centers.
Fill the cavities with the mango sorbet. Fold the plastic over and freeze for at
least 4 hours.
To serve: Slice the mango and the lime into very thin wedges. Flatten each cherry
on one side by slicing off a small piece (this is the side it will lay on). Unmold
the bombes by holding the outside of each custard cup under hot running water for
2 seconds (be sure not to let any water get inside). Give the plastic a little tug
and let the bombe fall out into your hand. Pull the plastic the rest of the way
off and lay the bombe on the serving plate. Arrange 2 slices of mango and one
slice of lime, slightly overlapping, on top of the bombe. Lay them so they radiate
out from the center and down the right side. (If the ice cream is too soft the
slices will not stick but will slip down onto the plate.) Place the cherry (flat
side down) in the center on top of the three slices.
Garnish the bottom edge against the plate by piping flurries of whipped cream with
a pastry bag.
Description:
"A French classic of sorbet in an ice cream cloak, turned tropical
with fresh mango sorbet."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This dessert can be prepared through step 7 and frozen for up to 1 month
before finishing. Bombes are usually prepared in one large mold and then sliced;
but individual portions are always more appealing in a restaurant. This way each
person who eats one will get the pleasure of "discovering" the bright orange
sorbet inside the vanilla ice cream.
Nutr. Assoc. : 0 652 0 4088 0 5407 0 0 4088 0 26575 0 0
Mango Sauce
Recipe By :
Spring Summer

-------- ------------ --------------------------------
2 medium mangos (1-pound each) -- peeled and pur�ed
2 tablespoons dark rum or gold rum
TO PREPARE: Mix mango pur�e and rum in a small nonreactive bowl. Chill. (Can be
Cuisine:
"Puerto Rican"
Source:
"Cook's Magazine March 1990"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : With the Strawberry Sauce recipe, this makes a colorful sauce for
the Coconut Custard (see recipes).
NOTES : Simple spiked pur�ed fruit sauce.

Nutr. Assoc. : 865 3040

Mashed Potatoes
Recipe By :Dee Bell


-------- ------------ --------------------------------
5 large potatoes -- cubed
1/2 cup milk
1/4 cup butter
1/4 teaspoon salt
Peel potatoes, cut into cubes and steam for about 20 minutes or until tender.
Remove potatoes from pan, remove water and place potatoes directly in pan with 2/3
thirds of the milk, butter, salt and pepper. Mash over low heat until smooth (or
whip quickly with electric beaters). Remove from heat and fluff even more with a
whisk, adding the remaining milk very slowly. Depending on the type of potatoes
used, you may need a little more milk. Your mashed potatoes should be a lovely,
creamy consistency.
Description:
"Fluffy mashed potatoes."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Nutrition tips: If you wish to increase the nutritional value, mix some of
the potato water with powdered milk until a rich taste is achieved, then
substitute for 1/2 of the milk amount. To cut down on the butter, use half of the
amount called for and sprinkle with nutritional yeast until a rich flavor is
achieved.
Nutr. Assoc. : 2135 0 0 0 0 0
Mason City Casserole

Main Course
-------- ------------ --------------------------------
1 pound ground beef -- raw
1 pound Tater Tots
1 10 3/4-ounce can cream of chicken soup
Preheat oven to 350�F. Press raw ground beef into a greased cake pan or small
casserole dish. We often skip the minced onion which can be put in next. Cover
with frozen Tater Tots. Spread the can of soup over the top and bake for 90
minutes.
Description:
"A layered oven dish of ground beef, minced onions, Tater Tots and
cream of chicken soup."
Cuisine:
"American"
T(Baking Time):
"1:30"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
NOTES : This recipe can be doubled. One of the Crawford's favorites.

Nutr. Assoc. : 0 0 26496 475
Microwave Caramel Popcorn
Recipe By :
Categories : Candy Snack

-------- ------------ --------------------------------
1 cup packed brown sugar
1 cube margarine
1/4 cup white Karo syrup
4 quarts popped popping corn -- with air� no oil
1/2 teaspoon salt (optional)
Into a large clean grocery bag, hot air pop 3 - 4 quarts of popcorn.
Into a 2 quart glass bowl put: brown sugar, margarine, white Karo syrup, and salt
(optional). Cook in microwave on high until it comes to a boil. Stir. Cook on full
power for 2 minutes. Remove from oven and stir in baking soda. Stir.
Pour above syrup over popped corn in the bag. Mix well with wooden spoon. Close
the bag and shake. Put the bag into the microwave at full power for 1 1/2 minutes.
Take out and shake. Put bag back in upside down. Microwave for 1 minute on full
power. Shake bag. Tear bag open and spread popcorn out to cool.
ENJOY!
Description:
"Caramel popcorn, prepared completely in the microwave in about 15
minutes."
Cuisine:
"American"
Yield:
"4 Quarts"
Complexity 1 Cost 2
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 2882 2025 0 0
Middle Eastern Salad
Recipe By :

-------- ------------ --------------------------------
2 blood oranges, navel oranges, or Valencia
oranges
1 onion
1 small green bell pepper
16 Mediterranean black olives
Lemon Garlic Dressing -- (see recipe)
PREPARATION: Grate zest from half an orange. Peel the oranges and cut them into
approximately 1/4-inch-thick slices. Cut the onion into thin slices. Seed and cut
the bell pepper into thin slices. Pit the olives. Combine the oranges, onion, bell
pepper slices, and the olives in a bowl and refrigerate until 1/2 hour before
serving.
Make the Lemon-Garlic Dressing recipe. Recipe can be prepared to this point
several hours ahead.
Pour dressing over orange and vegetable mixture and stir gently. Let stand at room
SERVING: Serve salad on lettuce and garnish with grated orange zest.
Description:
"Oranges, olives and bell pepper with a spicy lemon and olive oil
dressing."
Cuisine:
"Middle Eastern"
Source:
T(Standing Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 1/2 Fat; 0
Other Carbohydrates
NOTES : This salad, with its Middle Eastern origins, is a fine companion for
grilled meats. If blood oranges are available, by all means use them. They are
both colorful and delicious.
Nutr. Assoc. : 4212 0 0 160 0
Lemon Garlic Dressing
Recipe By :
Salad

-------- ------------ --------------------------------
1 clove garlic
1/2 teaspoon hot pepper sauce
PREPARATION: Lightly crush the garlic. In a bowl, whisk together crushed garlic,
paprika, hot red-pepper sauce, cumin, and lemon juice. Gradually add olive oil,
whisking constantly.
Recipe can be prepared to this point several hours ahead.
Pour dressing over Middle Eastern Salad and stir gently. Let stand at room
Description:
"A spicy-hot citrus and garlic dressing with olive oil."
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
Missouri-Style Ribs

Grilled Main Course
Pork

-------- ------------ --------------------------------
2 tablespoons salt
2 tablespoons cumin
2 tablespoons freshly ground black pepper
4 tablespoons paprika
4 pork ribs -- country style
1 18-ounce bottle barbecue sauce -- your choice
Heat oven to 180�F. Combine spices and rub ribs thoroughly. Put ribs on baking
sheet and bake for 3 hours. Don't turn.
Remove from oven. Ribs can be refrigerated up to 2 days before grilling (or keep
awhile in freezer).
Use very low charcoal fire with rack set as high as possible. Grill ribs for 25 to
30 minutes total. Five minutes before removing from grill, baste with BBQ sauce of
your choice.
Description:
"Ribs slow-baked in sugar and spice; then finished on the grill with
your favorite barbecue sauce."
Cuisine:
"American"
Complexity 3 Cost 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1
NOTES : Bake ahead of time; then it's only 1/2 hour to table from grill.
Nutr. Assoc. : 0 652 0 0 0 4564 85
Mom's German Potato Salad

Side Dish

-------- ------------ --------------------------------
5 pounds red potatoes
1 teaspoon salt
Pepper
8 slices bacon
1 1/2 cups water
1 1/2 cups vinegar
4 eggs -- hard cooked
Cook potatoes in jackets. When cool, peel and slice. Salt and pepper the potato
slices. Chop the onions and add to potatoes. Cube the bacon and fry in large fry
pan until golden brown. Remove bacon bits from grease in pan, add to pan the
water, vinegar, and sugar and bring to boil. Put potato mixture in liquid,
stirring occasionally. (Add more liquid if needed.) Then add bacon bits and sliced
or cubed eggs (if desired). Serve warm. Do not use Idaho potatoes as red ones are
best.
Description:
"Warm potato salad with bacon and eggs in a sweet and sour dressing."
Cuisine:
"German"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 652 0

Momawash

Main Course

-------- ------------ --------------------------------
2 1/4 pounds meat
SPICES
MIX TOGETHER:
Cumin
Cardamom
Cinnamon
Cloves
4 cups water
1 cup whole lentils -- known as Mash, found at Middle Eastern
specialty stores. Washed and soaked in water
Ghee
Boil the meat and spices until done. Add ghee to a pan and saut� the drained rice
and lentil mash. Add enough water. Bring the rice to a boil then reduce the heat
and let it steam cook. Put some ghee on the meat and brown in the oven. Serve the
meat over the rice and mash mixture.
Description:
"A Kuwaiti rice dish made with spiced meat and lentil mash."
Cuisine:
"Middle Eastern"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 2169 0 0 0 0 0 0 0 0 3920 0
Mostaccioli
Recipe By :
Categories : Fall Main Course
Pasta Winter

-------- ------------ --------------------------------
1 onion -- chopped
1/2 stalk celery -- chopped
1 clove garlic
1 1/2 tablespoons fresh parsley -- minced
1/3 pound lean ground beef
1/3 pound lean ground pork
3/4 pound rump roast -- boneless, cut into 1- inch cubes
OR
3/4 pound chuck beef -- boneless, cut into 1-inch cubes
OR
1/2 pound beef -- boneless, cut into 1- inch cubes
AND
1/2 pound pork -- boneless, cut into 1- inch cubes
OR
1/2 pound veal -- boneless, cut into 1-inch cubes
1 tablespoon butter
3 tablespoons dry red wine
6 tomatoes -- peeled, seeded, and coarsely chopped
1 1/2 cups tomato sauce
3/4 cup beef stock
1 teaspoon lemon zest
1 pinch ground cloves
1 pinch ground nutmeg
3/4 teaspoon minced fresh basil
OR
1/4 teaspoon dried basil
3/4 teaspoon fresh marjoram
OR
1/4 teaspoon dried marjoram
3/4 teaspoon minced fresh savory
OR
1/4 teaspoon dried savory
8 ounces mostaccioli -- slightly undercooked, well drained
In a large, heavy pot or deep frying pan, saut� onion and celery in oil until
softened but not colored, about 5 minutes. Add garlic and saut� 1 minute. Add
parsley and remove from heat.
In another frying pan, saut� ground beef, pork, and meat cubes in butter over
medium heat until lightly browned, 5 to 10 minutes. Transfer meat with a slotted
spoon to the onion mixture.
Pour off excess fat from frying pan and add wine. Stir over medium-high heat for
about 1 minute to deglaze, then add to meat/onion mixture.
Add tomatoes, tomato sauce, beef stock, lemon zest, and all seasonings. Simmer,
partially covered, until slightly reduced and all meat is tender, about 1 hour.
Taste and add salt and pepper as needed. Add cooked pasta, cover, and simmer over
very low heat for about 3 minutes. Transfer to a warm casserole or serving bowl
and serve.
Description:
"Shaped pasta in a tomato-meat sauce with sweet spices."
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Pasta and sauce may also be combined in an ovenproof casserole and baked,
covered, in a preheated 350�F oven for 10 to 15 minutes instead of simmering on
top of stove.
Nutr. Assoc. : 0 0 0 0 0 0 3623 2206 0 2130706543 0 2130706543 0
2130706543 0 2130706543 0 3623 20005 0 0 0 0 0 0 2130706543 0 0 875
0
2130706543 2130706543 0 0 4826 323
Mushroom-Stuffed Filet
Recipe By :
Main Course

-------- ------------ --------------------------------
6 ounces fresh mushrooms -- shiitake preferred
1 clove garlic
2 shallots
2 tablespoons chopped fresh parsley
1 tablespoon butter
1/3 cup cognac
Salt
4 5-ounce beef fillets -- 1 1/4" thick
PREPARATION: Remove stems from mushrooms. Chop mushroom caps. Mince garlic and
shallots. Chop parsley.
Heat oil and butter in a frying pan over medium-high heat. Add the shallots and
garlic and cook, stirring, until soft, 2 to 3 minutes. Add the mushrooms and cook,
stirring, until soft, about 4 minutes. Add the cognac and cook until absorbed.
Season to taste with salt and pepper, add the parsley, and remove from heat.
Make a pocket in each filet by cutting horizontally into 1 side. Stuff pockets
with the mushroom filling.
COOKING AND SERVING: Heat the grill or broiler. Cook filets, turning once, 10 to
12 minutes total for medium-rare. Serve immediately.
Description:
"Beef stuffed with saut�ed, cognac-suffused mushrooms and grilled."
Cuisine:
"American"
Source:
Intricacy 3 Richness 10
- - - - - - - - - - - - - - - - - - -
NOTES : Although any mushrooms can be used, shiitake provide a nice, slightly
chewy texture.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2184
Mustard Bread
Recipe By :Donna Berge

Categories : Appetizer Bread
Grilled

-------- ------------ --------------------------------
1/3 cup margarine or butter -- melted
1 onion -- chopped
2 teaspoons poppy seeds
5 tablespoons mustard
1 pound bacon -- fried, chopped
1/2 pound sliced Swiss cheese
1 loaf French bread
Preheat oven to 350�F or prepare grill. Mix butter, onion , poppy seed, mustard
and bacon together. Slice bread and spread each slice with mixture. Top with
cheese and wrap in foil. Bake in oven or on grill for 25 minutes.
Description:
"French bread slathered in a mustard, poppy, onion and bacon spread,
topped with Swiss cheese and baked or grilled in foil."
Cuisine:
"American"
Yield:
"1 Loaf"
T(Baking Time):
"0:25"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
NOTES : Great for on the grill.

Nutr. Assoc. : 4098 0 0 0 0 5231 0
Mustard Coated Flank Steak

Grilled Main Course

-------- ------------ --------------------------------
2/3 cup Dijon mustard
1/4 cup soy sauce
2 tablespoons whipping cream
2 teaspoons crumbled thyme
2 teaspoons minced fresh ginger root -- peeled
1/2 teaspoon cracked black peppercorns
2 1 1/4-pound flank steaks
Mix all ingredients except beef in a small bowl.
Put steaks on a large plate or lasagna dish and marinate covered for at least 6
hours or overnight, in refrigerator.
Cook over hot grill for about 6 minutes for each side (for medium rare). Transfer
to cutting board.
Tent with foil to keep warm if needed.
Cut steaks diagonally across grain into 1/4 to 3/8 inch thick slices.
Description:
"A zesty and simple way to make flank steak with an herb and spice,
mustard and soy marinade."
Cuisine:
"American"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
NOTES : This is plenty for six people! Try this with Zinfandel or Pinot Noir, or a
good French Beaujolais!
Nutr. Assoc. : 0 0 0 3159 26086 2261 0 0
Mustard Pickles

Categories : Condiment Side Dish
Vegetable

-------- ------------ --------------------------------
MARINATE TOGETHER OVERNIGHT:
1 gallon water
1 cup salt
1 pint tiny cucumber
1 pint large cucumber
1 pint green tomatoes
1 pint green bell peppers
1 pint celery
3 pints onions (tiny pickling)
3 pints cauliflower
SAUCE
1 1/2 cups brown sugar
1 cup white wheat flour
6 tablespoons dry mustard
1 tablespoon turmeric
1 teaspoon curry
1 teaspoon mustard seed
1 teaspoon celery seed
2 quarts cider vinegar
Cut vegetables into bite-size pieces. Peel onions. Soak all for 24 hours in water
with salt added. Scald until tender, drain and add sauce. Cook 10 minutes.
SAUCE: Combine spices with flour, add vinegar and cook until thickened. Pour over
hot vegetables and pack in sterilized pint jars. Seal. Cook in water bath for 10
minutes.
Description:
"Mixed garden vegetables canned in a thickened sweet and sour sauce."
Cuisine:
"American"
Yield:
"12 Pints"
Complexity 4 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : My Aunt Emma Jane's recipe. I got the recipe by writing it down as I
watched her cook as the recipe was in her head.
I have been known to cheat and use pickled cocktail onions instead of peeling all
those little devils.
Nutr. Assoc. : 0 0 0 4469 26365 0 0 0 4288 0 0 0 0 3309 0 0 492 0 20209 0
Nick's Pizza

Vegetarian

-------- ------------ --------------------------------
1 pizza crust
1/4 cup onions -- saut�ed
1 1/2 cups grated Mozzarella cheese
1/4 cup diced sun-dried tomatoes -- softened in oil or water
Preheat oven to 425�F. Prepare pizza dough or use packaged ready-made. Saut� onion
in minimal amount of oil until slightly browned. Sprinkle crust with Mozzarella
cheese. Drizzle with olive oil. Combine garlic, basil, and tomatoes. Spread on
cheese. Sprinkle with additional Mozzarella cheese. Top with Parmesan. Bake for 20
minutes.
Options :
� fresh diced tomatoes
� sliced olives
� Feta cheese
� sliced mushrooms
Description:
"Sun-dried tomatoes, fresh basil, garlic, olive oil, Mozzarella and
Parmesan make up Nick's version."
Cuisine:
"Italian"
T(Baking Time):
"0:20"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 26153 0 0 0 1447
No Bake Chocolate Sweets

Categories : Candy Cookie
Dessert

-------- ------------ --------------------------------
BOIL TOGETHER 1 MINUTE:
1 cube butter
3 tablespoons cocoa
1/2 cup milk
ADD TO THE MIXTURE:

1 teaspoon vanilla
1/2 cup peanut butter
3 cups oats
Mix all ingredients well, drip from spoon onto wax paper and let harden.
Description:
"Unbaked cookies made with candied cocoa, peanut butter and oats."
Cuisine:
"American"
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 652 0 0 0 0 0 0 0 0
Noodles and Cabbage
Recipe By :
Main Course Pasta
Side Dish Vegetable

-------- ------------ --------------------------------
2 pounds green cabbage -- coarsely chopped
Salt
4 large onions -- finely sliced
1/2 cup butter or margarine
1 teaspoon salt (optional)
Pepper (optional)
16 ounces broad egg noodles
Cook broad noodles al dente according to package directions.
Sprinkle chopped cabbage with salt and allow to sit in a colander for about half
an hour. Rinse cabbage and squeeze out as much liquid as possible. Meantime saut�
onions in butter or margarine until lightly browned. Add cabbage and continue to
saut� until cabbage is soft and golden. Stir in cooked noodles. Add salt and
pepper and place in a greased casserole and bake until top is nicely browned,
about a half hour.
Description:
"Baked cabbage and saut�ed onion served with noodles."
Cuisine:
"Hungarian"
Yield:
"2 Quarts"
- - - - - - - - - - - - - - - - - - -
NOTES : Chopping the cabbage and slicing the onions is easy to do with a food
processor.
Nutr. Assoc. : 2415 0 0 0 0 0 0
Okra and Tomato Gumbo
Recipe By :
Categories : Fall First Course
Stew

-------- ------------ --------------------------------
1/4 cup white flour
1/2 cup chopped green bell peppers
3/4 pound okra (about 3 cups) -- cut in 1" pieces
5 drops Tabasco sauce -- or to taste
OR
1 pinch dried thyme
6 peeled tomatoes -- seeded and diced
Salt and pepper
1 cup cooked white rice
1 tablespoon cilantro
In a heavy saucepan, combine oil and flour. Cook, stirring constantly with a
wooden spoon, over medium-high heat until the roux turns a rich brown, 10 to 12
minutes.
Lower heat and add green pepper, onion, and celery. Cook, stirring, for about two
minutes. Add okra and cook an additional two minutes. Add cayenne, Tabasco, thyme,
tomatoes, chicken stock, and salt and pepper to taste. Bring to a boil, and then
lower heat and simmer until all vegetables are tender, about 10 minutes. Taste and
adjust seasoning.
Put about 1/3 cup rice into each of 6 to 8 shallow soup bowls. Ladle the gumbo
over rice and sprinkle with cilantro.
Serves: 6 to 8
Description:
"Thick vegetable stew with rice, tomatoes and coriander."
Cuisine:
"Creole"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
NOTES : Okra is a classic in a Southern gumbo whose very name is derived from the
African word for okra: Ochinggombo. Here is a simple recipe for an okra and tomato
gumbo that would be a fine first course or a good main course with the addition of
some shrimp or oysters.
Nutr. Assoc. : 0 0 20088 0 0 985 0 0 3413 0 2130706543 26367 0 0 0 0
Olive Oil and Rosemary Marinade
Recipe By :Dee Bell

Categories : Condiment Grilled

-------- ------------ --------------------------------
1 cup olive oil
2 teaspoons rosemary
2 teaspoons lemon juice (optional)
Crumble rosemary into olive oil and let stand for at least two hours so the olive
oil can leech the rosemary oils. Add lemon juice if desired and marinate the meat
in the refrigerator for at least 3 hours, turning frequently.
Description:
"Simple marinade for chicken, steak or lamb."
Cuisine:
"American"
Yield:
"1 Cup"
Fat Content 5 Intensity 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Orange and Carrot Soup
Recipe By :
Categories : Soup Winter

-------- ------------ --------------------------------
1/2 teaspoon minced fresh ginger root
1 pound carrots (about 8)
4 scallions
Salt
Pepper
6 navel oranges or Valencia oranges (6 to 7)
2 tablespoons chopped fresh coriander -- for garnish
PREPARATION: Mince the ginger. Cut carrots and scallions into thin slices.
Melt the butter in a saucepan, add the ginger, carrots, and scallions and saut�
over low heat until the scallions are soft but not brown, about 10 minutes. Add 2
cups of the chicken stock, season with salt and pepper, and simmer, covered, until
the carrots are tender, about 10 minutes.
Pur�e the mixture in a food processor or blender or press through a food mill.
Return pur�e to the saucepan and add the remaining 1 cup chicken stock. Peel one
of the oranges and cut four thin slices for garnish. Squeeze 1 1/2 cups juice from
remaining oranges and add to the saucepan. Season to taste with salt and pepper.
Chill if serving soup cold.
Recipe can be prepared to this point a day ahead.
SERVING: Heat soup if serving warm. Chop coriander. Float an orange slice on each
serving and sprinkle with coriander.
Description:
"A refreshing, vitamin-packed soup, good warm or cold any time of
day."
Cuisine:
"American"
Source:
Cost 2 Depth 5
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This soup is good hot or cold, not only as part of a lunch or dinner menu,
but also as an unusual starter for breakfast or brunch. Float a thin slice of
orange on top for an attractive garnish. A sprinkle of coriander leaves add a
touch of color as well as unexpected flavor.
Nutr. Assoc. : 26086 2495 0 0 0 0 0 4212 414

Orange and Yogurt Waffles
Recipe By :
Categories : Breakfast Dessert
Fall Winter

-------- ------------ --------------------------------
2 navel oranges, Valencia oranges or blood
oranges (2 to 3)
ORANGE SYRUP
1 cup orange marmalade
1/4 cup orange juice� blood, Valencia or navel
1/2 lemon
WAFFLES
6 tablespoons butter, plus more for serving
1 3/4 cups white flour
1/4 cup wheat germ
2 teaspoons baking soda
Salt
4 eggs
2 cups plain yogurt
1/4 teaspoon fresh ground nutmeg
PREPARATION: Grate 1 tablespoon zest from the oranges. Squeeze 1/2 cup orange
juice.
For the syrup, put marmalade and 1/4 cup of the orange juice in a small saucepan.
Squeeze 1 tablespoon juice from the lemon and add. Warm over low heat until the
marmalade just melts.
Melt 6 tablespoons of the butter. Combine flour, wheat germ, baking powder, baking
soda, and 1/4 teaspoon salt in a bowl and set aside.
Recipe can be prepared to this point a few hours ahead.
COOKING AND SERVING: Heat waffle iron. Separate eggs. Beat the egg yolks until
foamy. Beat in the yogurt, orange zest, remaining 1/4 cup orange juice, sugar,
nutmeg, and melted butter. Gradually add the flour mixture, stirring until just
blended. Beat the egg whites until they form soft peaks and then fold them into
the batter. Pour batter onto preheated waffle iron and cook until lightly browned.
Heat Orange Syrup if cold.
Serve waffles with butter and Orange Syrup.
Description:
"Orange syrup replaces maple over light orange-yogurt waffles."
Cuisine:
"American"
Source:
Cost 2 Depth 7
- - - - - - - - - - - - - - - - - - -
NOTES : These tender waffles have a lovely wake-up orange flavor. The marmalade
syrup is delicious, and if sweet, juicy blood oranges are available, they add a
color that is as wonderful as the taste.
Nutr. Assoc. : 4212 0 0 0 1006 0 0 0 222 0 0 0 0 0 0 0 0 962
Orange Snow
Recipe By :
Categories : Dessert Spring

-------- ------------ --------------------------------
1/2 tablespoon gelatin
2 tablespoons lemon juice -- from 1/2 lemon
1 cup orange juice -- from Valencias
3 tablespoons grated orange zest -- from Valencia orange
4 egg whites -- whipped to stiff peaks
1 cup whipping cream -- whipped to stiff peaks
1 pound frozen raspberries -- sweetened, thawed, pur�ed and
strained
TO PREPARE: Dissolve gelatin in 2 tablespoons cold water. Warm lemon juice, orange
juice, and sugar over low heat until sugar dissolves, about 1 minute. Stir in
dissolved gelatin and orange zest. Transfer mixture to a bowl set inside a larger
bowl filled with ice. Stir occasionally until mixture cools and thickens slightly.
Fold the whipped egg whites into this orange mixture, then fold in the whipped
cream. Pour this mixture into six 8-ounce custard cups. Chill until set, about 3
hours. (Can be refrigerated overnight.)
TO SERVE: Unmold Orange Snow onto chilled plates. Drizzle raspberry pur�e around
each dessert; serve immediately.
Description:
"Fluffy orange and lemon Bavarian served with raspberry pur�e."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 3 Fat; 1
Other Carbohydrates
NOTES : Valencia oranges are best to use in this light, Bavarian-like dessert.
Nutr. Assoc. : 0 0 0 1012 0 3231 1616 1233
Orange Sweet Potatoes


-------- ------------ --------------------------------
6 medium sweet potatoes
1 cup orange juice
2 teaspoons grated orange peel
1 tablespoon cornstarch
2/3 cup brown sugar
Preheat oven to 350�F. Boil sweet potatoes until barely tender, cool, peel and cut
in chunks. Transfer to casserole. Melt butter in saucepan. Combine sugar and
cornstarch, stir in orange juice and stir until smooth. Add to butter and cook
over medium heat, stirring constantly until thickened. Pour over potatoes and bake
about 45 minutes until most of the sauce is absorbed.
(May be made a day ahead and refrigerated before baking. Add 15 minutes to cooking
time.)
Description:
"Parboiled sweet potatoes baked in a thickened brown sugar, orange
juice sauce."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : I got this recipe in Mrs. Day's Watsonville High cooking class in 1946. It
is still the best!
Nutr. Assoc. : 0 0 0 0 0 0
Orange Zabaglione over Peaches and Amaretti Cookies
Recipe By :
International

-------- ------------ --------------------------------
2 medium peaches -- pitted, sliced thin
8 Amaretti cookies -- crumbled
1 1/2 tablespoons crumbs reserved -- for garnish
6 egg yolks
6 tablespoons orange muscat wine
OR
3 tablespoons dry white wine
AND
3 tablespoons Triple Sec
TO PREPARE: Place a portion of peaches in each dessert glass, then sprinkle with
cookie crumbs.
TO COOK: Mix egg yolks, orange-muscat wine, and sugar in a medium nonreactive bowl
set over a saucepan of simmering water. Whisking constantly and turning bowl
occasionally as it sits atop the saucepan, cook the yolk mixture until foamy and
slightly thickened, about 5 minutes.
TO SERVE: Immediately spoon this zabaglione over the peaches, then sprinkle with
reserved cookie crumbs and serve.
Description:
"Orange liqueur-scented, warm egg-yolk custard over fresh fruit and
sweet cookies."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 1/2 Fat;
NOTES : Orange-muscat wine is a perfumy Italian wine called Moscato di

Pantelleria.
Nutr. Assoc. : 0 0 359 0 2130706543 0 4195 0 0 0
Orange-Apricot Spareribs

Main Course Pork

-------- ------------ --------------------------------
2 pounds spare ribs
3 cloves garlic -- pressed
1/4 cup apricot jam
3 tablespoons honey
1/2 cup orange juice
1/4 cup ketchup
1/4 cup cider vinegar
2 tablespoons Dijon mustard
Preheat oven to 325�F. Combine all ingredients except ribs in a jar and shake
well. Pour over ribs in baking pan. Cover with foil. Bake 45 minutes. Raise
temperature to 350�F. Uncover, pour off sauce into saucepan and reduce until quite
thick. Pour sauce over ribs and bake uncovered for 30 minutes or until nicely
browned.
Description:
"Spareribs baked in a robust, flavorful sauce made with apricot jam,
soy sauce, orange juice, ketchup, sweet and sour."
Cuisine:
"American"
Complexity 3 Cost 3
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1168 0 0 0 0 0 0 0 0 0
Orchid Style Onion Strings

Snack

-------- ------------ --------------------------------
1 medium yellow onion
1/4 cup self-rising flour
1 quart oil -- for deep frying
Slice onions very thin. Separate rings and place in a plastic bag with flour.
Shake well and let stand 30 minutes or so. You may need more flour. Heat oil to
375�. Shake excess flour off of onions and fry until golden.
Description:
"Deep-fried, lightly breaded onion rings."
Cuisine:
"American"
Cost 1 Depth 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : These are positively addictive! Good as an appetizer, but equally good as
a side dish with steak!
Oven-Baked Onion-Cheese Frittata
Recipe By :Dee Bell

Categories : Breakfast International
Main Course

-------- ------------ --------------------------------
1 small onion -- minced
6 eggs
1/8 teaspoon nutmeg
1/2 teaspoon salt
Heat oven to 350�F. Saut� onion in oil until golden. Stir beaten eggs and all
other ingredients into the pan. Mix well. Pour into a greased glass baking dish
and bake for about 30 minutes, or until set and top is golden.
Description:
"Parmesan and saut�ed onion baked into eggs."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Technically a frittata is partially fried in a skillet, but I never liked

the extra browning of the eggs. I prefer the gentle approach, more like a quiche
without a crust.
Try other goodies in your oven frittata: cooked potatoes, artichoke hearts,
peppers, sausage, spinach and Parmesan, ham, mixed summer vegetables and cheese.
Nutr. Assoc. : 0 0 0 3218 0 0 0 0
Oven-Roasted Potatoes
Recipe By :
Side Dish Spring
Winter

-------- ------------ --------------------------------
2 pounds potatoes -- peeled & quartered
Salt
Ground black pepper
TO PREPARE AND COOK: Scrub potatoes, peel and quarter, sprinkle with salt and
pepper; toss them in 2 tablespoons olive oil. Transfer potatoes to a large
roasting pan and roast them in the oven (alongside Stuffed Breast of Veal - during
the last 45 minutes of braising) for 45 minutes.
Description:
"Simple vegetable, great with roasted meats."
Cuisine:
"Mediterranean"
Source:
Cost 0 Depth 0
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Easy to prepare.

Nutr. Assoc. : 0 0 161 0
Oysters and Clams on the Half Shell
Recipe By :
Categories : Appetizer Seafood

-------- ------------ --------------------------------
24 oysters
24 clams
Lemon wedges for garnish
Pepper
Hot red pepper sauce
PREPARATION: Shuck the oysters and clams and arrange on platters. Garnish with
lemon wedges.
SERVING: Set out platters with a pepper grinder.
Description:
"The real thing, classically prepared."
Source:
Cost 7 Depth 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
Panfried Porgies with Spicy Red-Pepper Sauce
Recipe By :
Categories : Fried Main Course
Seafood

-------- ------------ --------------------------------
RED PEPPER SAUCE
4 large red bell peppers
3/4 cup Fish Stock -- (see recipe)
Salt or pepper
FISH
4 porgies (about 1-pound each) -- cleaned and scaled head
and tail intact
1/2 cup white flour
Roast peppers over a gas flame or under a broiler until skin is charred. Rinse
under cold water, rubbing skin to remove it. Cut into halves, remove membranes and
seeds, and then cut into 1/2-inch wide strips.
Put pepper strips and Fish Stock into a heavy saucepan and cook, partially
covered, over medium heat until peppers are soft and most of stock has evaporated.
In a food processor, pur�e mixture. Season with cayenne and salt and pepper to
taste. Set aside.
Score porgies on both sides by making 3 long cuts across width, cutting about 1/4-
inch deep. Season well with salt and pepper. Lightly dredge fish in flour.
Heat oil and butter in a large frying pan over medium-high heat. Pan fry fish
about 4 minutes on first side. Gently turn and brown on second side until fish
tests done, 2 to 3 minutes. Cook fish in 2 batches if necessary. Transfer to
serving platter.
Reheat sauce gently and pass with fish.
Description:
"Sweet and hot red peppers color the fish stock glaze for pan-browned
whole fish."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 4826 0 0 0 0 0 0
Fish Stock
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
See Notes
1 bay leaf
1 pinch salt
to 10 minutes.
Description:
Source:
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 3289 0 0 2261

Parsnip and Gorgonzola Dolce Souffl�s
Recipe By :
Fall First Course
Vegetarian Winter

-------- ------------ --------------------------------
1 cup milk
3/4 cup Gorgonzola Dolce (about 3 ounces) -- crumbled
3 eggs -- separated
1 medium parsnip -- cooked and mashed
1 pinch ground allspice
Salt
Fresh ground white pepper
1/3 cup hazelnuts, toasted and finely ground
Preheat the oven to 375�F. and lightly oil six 1/2-cup ramekins.
Melt the butter in a small saucepan and stir in the flour. Cook for 1 minute and
then gradually add the milk, stirring until it thickens. Cook for 2 minutes and
allow to cool slightly.
Beat in the cheese, egg yolks, and mashed parsnip, then stir in the allspice and
salt and pepper.
Whisk the egg whites until stiff and carefully fold into the mixture along with
half of the hazelnuts. Sprinkle the remaining hazelnuts into the prepared ramekins
to coat the base and sides. Spoon in the souffl� mixture and place in a roasting
pan. Pour in boiling water to two-thirds of the way up the sides of the dishes and
bake for 30 to 35 minutes, until risen and golden.
Remove from the oven and serve immediately.
Description:
"Single-serving cheese-and-parsnip souffl�s make an elegant, aromatic
starter course."
Source:
"The Inspired Vegetarian by Louise Pickford"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This simple but exquisite souffl� melts in your mouth. The subtle flavors
of the parsnip, hazelnut, and Gorgonzola dolce cheese combine to make this the
most delicious souffl� I have tasted. Do not worry if the souffl�s sink they
invariably do, because that is their nature. What's a little sunken souffl� among
friends?
Nutr. Assoc. : 0 0 0 1466 0 0 0 0 0 3677
Pea Salad
Recipe By :Leigh Anne Richardson

Vegetable

-------- ------------ --------------------------------
10 ounces frozen small peas -- thawed on paper towels
5 green onions -- chopped
3 tablespoons sunflower seeds
1/4 cup chopped peanuts
1/4 cup chopped cashews
1/3 cup mayonnaise
1/3 cup sour cream
Mix all together and refrigerate overnight.
Description:
"Pea salad made with mayonnaise, sour cream, nuts, seeds, celery and
onions."
Cuisine:
"American"
Yield:
"3 1/2 Cups"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2
Nutr. Assoc. : 4428 0 0 0 0 2505 0 0
Peaches and Raspberries in Marsala and White Wine
Recipe By :
Categories : Dessert Fall
Fruit Dessert International
Spring Summer
-------- ------------ --------------------------------
4 large peaches -- peeled & halved
1 1/2 pints raspberries
3 tablespoons Marsala wine
3 cups dry white wine or Spumante (instead of
Marsala and dry white wine)
TO PREPARE: Place peaches and raspberries in a large nonreactive bowl. Add 2

tablespoons sugar; toss lightly. (Depending upon the sweetness of the fruit,
adjust the amount of sugar, as necessary.) Spoon fruit mixture into a 2-quart
wide-mouth jar. Add Marsala and enough of the white wine to cover the fruits. Cap
the jar of fruit and chill for 4 hours. (Can be refrigerated overnight.)
Description:
"A simple macerated fresh fruit."
Cuisine:
"Italian"
Source:
Yield:
"2 Quarts"
T(Chilling Time):
"4:00"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Spumante can be substituted for the Marsala and the white wine.
To peel the peaches, blanch them in boiling water for 30 seconds - their skins
should slip right off.
Nutr. Assoc. : 0 0 0 0 1638 0
Penne in Tomato Sauce with Crabmeat
Recipe By :
Pasta Seafood

-------- ------------ --------------------------------
1/4 cup olive oil
3 tablespoons minced fresh Italian parsley
1 28-ounce can Italian plum tomatoes -- chopped coarse, juices reserved
1/2 pound crabmeat -- picked over and flaked
Salt
Ground black pepper
12 ounces penne
TO COOK AND SERVE: Heat olive oil in a medium skillet. Add the onions and parsley;
saut� until onions soften, about 3 minutes. Add reserved juices from the canned
tomatoes; simmer until thickened slightly, about 10 minutes. Add the tomatoes and
wine; simmer to blend flavors, about 5 minutes. Add the crabmeat; simmer until
heated through, about 3 minutes. Season with 1/2 teaspoon salt and 1/4 teaspoon
pepper or to taste.
Meanwhile, bring 6 quarts water to boil in a soup kettle. Add 1 tablespoon salt
and penne; cook until just tender, about 9 minutes. Drain and return penne to the
soup kettle. Add sauce; toss to combine. Serve immediately.
Description:
"Quick and simple saut� with robust pasta."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Medium shells or rotini can be substituted for the penne in this recipe.
The tomato sauce and bits of crabmeat adhere to the crevices and rough surfaces of
these pastas.
Nutr. Assoc. : 0 0 20066 3773 0 0 0 0 4363
Perfect Potato Chips
Recipe By :
Categories : Snack Vegetable

-------- ------------ --------------------------------
4 baking potatoes (1 1/2-pounds) -- sliced paper thin
3 quarts olive oil
Coarse sea salt
TO PREPARE: Soak potato slices in 3 quarts cold water for 1 hour, changing the
water every 20 minutes. Or rinse potato slices under cold running water until the
water runs clear, about 15 minutes. Drain and dry potato slices on paper towels.
TO COOK: Heat oil in a Dutch oven or electric deep fryer to 350�F. Working in
batches to avoid overcrowding, fry potato slices until golden brown, about 1
minute. Drain potato chips on paper towels, sprinkle them with salt to taste, and
serve.
Description:
"Paper-thin slices of potato deep-fried in olive oil."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : To make these chips, the potatoes must be sliced paper thin with a
vegetable peeler or a mandolin if you have one. To assure that the potatoes cook
through without burning, they must be fried at 350�F instead of 365�F, the
temperature at which most foods are fried.
Nutr. Assoc. : 2135 0 0
Pesto
Recipe By :
Summer

-------- ------------ --------------------------------
1/2 cup fresh basil leaves
1/2 clove garlic
1/4 cup (approximately) olive oil
PREPARATION: For the pesto, combine the basil, pine nuts, Parmesan cheese, and
garlic in a food processor and whir until minced. With the machine running, slowly
add olive oil, up to 1/4 cup, to form a paste.
Pesto can be made several days ahead.
Description:
"The classic Italian basil sauce."
Cuisine:
"Italian"
Source:
Yield:
"1/2 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 4489 0 0 986
Pesto Pizza
Recipe By :
Fall International
Main Course Vegetarian

-------- ------------ --------------------------------
PESTO SAUCE
1 clove garlic
1 cup fresh basil leaves
2 tablespoons pine nuts
1/4 cup olive oil
2 tablespoons grated Parmesan cheese
Salt
For the sauce, chop the garlic. Pur�e the garlic, basil, pine nuts, and olive oil
in a blender or food processor. Stir in the grated cheese and season to taste with
salt and pepper. Recipe can be made to this point several hours ahead.
COOKING AND SERVING: Heat the oven to 450�F. Pierce pizza dough several times with
a fork and bake in oven until crust is golden brown and crisp, about 8 minutes.
Remove from oven and spread with pesto sauce, leaving a 1/2-inch border. Serve
immediately.
Description:
"A pizza as simple as they come."
Cuisine:
"Italian"
Source:
Yield:
"1 13-inch pizza"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For this pizza, the crust is baked unadorned and then garnished with pesto
when it comes out of the oven. Be sure to pierce the dough to keep the crust flat
as it cooks.
Nutr. Assoc. : 0 0 0 0 0 4489 0 0 0 0
Pizza Dough
Recipe By :

-------- ------------ --------------------------------
OR
2 tablespoons oil
1 teaspoon salt
desired topping(s).
Description:
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
Pesto Trapanese
Recipe By :
Main Course Pasta
Summer

-------- ------------ --------------------------------
6 cloves garlic
1 teaspoon salt
1 cup fresh basil leaves
1 cup blanched, chopped almonds
4 ripe tomatoes -- peeled and chopped
1/2 cup olive oil
Black pepper
1 1/2 pounds bavette or spaghetti
TO PREPARE: In a mortar pound the garlic, salt, and basil into a paste; add the
almonds little by little and then the tomatoes. When all the ingredients are
reduced to a pulp, add the oil and the pepper. (This can be done in an electric
blender, in which case the oil should be added at the beginning.)
Cook the pasta in boiling salted water, drain, and toss in a serving bowl together
with the pesto until the latter is evenly distributed. Serve at once.
Description:
"Lively pasta with a raw sauce of garlic, basil, almonds and
tomatoes."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 2277 26367 0 0 1405
Pete and Shannon's Damn Good Chili
Recipe By :
Stew

-------- ------------ --------------------------------
2 pounds lean ground beef
1 pound hot breakfast sausage -- without skin
1 teaspoon salt
1/2 teaspoon fresh-ground black pepper
3 medium onions -- chopped
2 green jalape�o chili peppers -- chopped
1 teaspoon garlic powder
3 beef bouillon cubes
1 tablespoon cumin
4 1/2 ounces (1/4 bottle) barbecue sauce
1 6 1/2-ounce can tomato paste
1 12-ounce can tomato sauce
1 12-ounce can beer
1 quart water
2 16-ounce cans red kidney beans -- I prefer chili style
Dash cornstarch -- to thicken
Brown meats, drain all fat, saut� onions and peppers. Add remaining ingredients.
Simmer for at least 4 hours over low heat stirring occasionally. Thicken just
before serving with a cornstarch and water mix if necessary. If color is too
light, add a few drops of gravy master.
Description:
"Sausage, ground beef, beer, barbecue sauce and jalape�os make this
family original the best chili ever."
Cuisine:
"American"
Cost 4 Depth 6
Spicy Hotness 8
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 4582 0 4838 0 20007 20103 0 26360 0 0 85 0 85 1504 1506

142 3815
Pete's Fried Chicken
Recipe By :

-------- ------------ --------------------------------
2 whole chickens -- cut up into frying parts
2 stalks celery -- diced
2 carrots -- diced
1 bay leaf
1 small onion -- diced
COMBINE TO SOAK BEFORE BREADING:

1 cup milk
1 egg -- beaten
Dash pepper
Dash salt
COMBINE FOR SECOND BREADING:

1 egg -- well-beaten
Water
Simmer chicken pieces with celery, carrots, onion, bay leaf and water to cover for
about 15 minutes. Remove chicken, cool and drain. Mix egg and milk and place in
deep dish; add chicken and refrigerate for 30 minutes.
Remove chicken, shake in coating mixture of flour, salt, pepper and baking powder.
Dip in egg wash (one egg beaten with water). Shake chicken pieces again and fry
till golden brown and crispy.
Description:
"Tender, moist, fried chicken made by parboiling in bay leaf and
vegetables, double-breading and deep-frying."
Cuisine:
"American"
Complexity 4 Cost 3
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Pickled Beets

Categories : Condiment Side Dish
Vegetable

-------- ------------ --------------------------------
3 quarts beets -- peeled
1 teaspoon allspice
3 1/2 cups cider vinegar
1 1/2 cups water
2 sticks cinnamon sticks
Boil beets until tender. Take off skins. Mix all ingredients together and let
stand for 2 days; then refrigerate. For canning: simmer all ingredients in the jar
for 15 minutes, seal and let cool down for storage.
Description:
"Beets in cider vinegar with allspice and cinnamon."
Cuisine:
"American"
Cost 1 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates
NOTES : An excellent condiment for any meal.

Nutr. Assoc. : 0 0 0 0 0 0 1440
Pineapple Salsa
Recipe By :
Spring Summer

-------- ------------ --------------------------------
1/2 small pineapple -- peeled, cored, diced
1/2 small red bell pepper -- diced
1 tablespoon minced cilantro
1 teaspoon lime juice -- from 1/2 lime
Salt
Ground black pepper
TO PREPARE: For the salsa, mix all ingredients including 1/4 teaspoon salt and 1/8
teaspoon pepper in a nonreactive bowl.
TO SERVE: Spoon a portion of the Pineapple Salsa alongside shrimp, fish or meat
and serve.
Serves: 4 to 6
Description:
"Accompaniment for smoked shellfish that's rich in texture and taste."
Cuisine:
"Caribbean"
Source:
Cost 2 Depth 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can substitute one cup of diced peaches, nectarines, or plums for the
pineapple.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Piquant Green Sauce (Salsa Verde)
Recipe By :
Sauce Spring
Summer Winter

-------- ------------ --------------------------------
2 lemons
3/4 cup olive oil
2 cups loosely packed fresh parsley
1 egg -- hard boiled
2 tablespoons capers -- drained
1 tablespoon minced onions
1 clove minced garlic
2 anchovy fillets -- chopped
OR
1 tablespoon anchovy paste
1 teaspoon dried basil (optional)
OR
1 tablespoon chopped fresh basil (optional)
1/2 teaspoon salt
1/4 teaspoon pepper
Juice the lemons into a food processor or blender, then add the remaining
ingredients and blend until smooth, but without extinguishing all texture.
Description:
"Italian dipping sauce with verve."
Cuisine:
"Italian"
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This unshy sauce is excellent for dipping raw vegetables as an appetizer,
and serves equally well as a stimulating accompaniment to steamed vegetables,
particularly broccoli, cauliflower and asparagus.
Nutr. Assoc. : 0 0 3394 0 0 0 0 0 0 2130706543 87 0 2130706543 0 0
Pizza Dough
Recipe By :

-------- ------------ --------------------------------
OR
2 tablespoons oil
1 teaspoon salt
desired topping(s).
Description:
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
Pizza Dough 2
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup water -- lukewarm
2 packages active dry yeast
3 cups white flour
1/4 cup shortening, butter or oil
1 teaspoon salt
1/4 teaspoon basil
Dissolve yeast in warm water and beat in half of the flour for about 4 minutes.
Add oil, salt, basil, oregano and slowly add in the rest of the flour. Let rise
for about 15 or 20 minutes, roll out on a floured board.
Grease two pizza pans and sprinkle with coarse corn meal. Lay dough on top,
creating an edge.
Top with your favorites: pesto, artichokes, roasted red pepper and Parmesan;
tomato sauce with mushrooms, black olives, green pepper, onion, sausage,
pepperoni, Mozzarella, etc.
Bake for 15 to 20 minutes at 425�F.
Description:
"Basic and terrific pizza crust."
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
NOTES : This dough makes a very nice focaccia bread. Use the entire recipe for one
focaccia. Add chopped scallions at the last minute and omit the herbs. Brush with
olive oil and bake on the greased, corn meal pan for about 10 to 15 minutes. Serve
with Roasted Tomatoes on top (see recipe in this cookbook).
Nutr. Assoc. : 0 0 0 1368 0 0 0
Pizza Mexicana
Recipe By :
Vegetarian

-------- ------------ --------------------------------
1/4 cup Chilpotle Pur�e
OR
AND
Tabasco sauce -- mixed to spike ketchup
OR
1/4 cup Tabasco sauce
OR
1/4 cup Ortega diced green chiles
3/4 cup grated Muenster cheese
1/2 cup grated Monterey Jack cheese
1 small red onion, sliced into thin rounds
2 ripe tomatoes -- cored at the top and sliced equatorially
1 red bell pepper or green bell pepper -- cored, seeded and
sliced into thin rounds
1 clove garlic -- finely minced or pressed
Fresh-ground black pepper
2 teaspoons minced fresh marjoram
2 teaspoons minced cilantro
1 ounce Parmesan cheese -- freshly grated
Olive oil
Preheat oven to 400�.
Roll out the pizza dough.
To make the chilpotle pur�e, take one chilpotle pepper and mince or pur�e very
finely. Thin to spreading consistency by mixing in olive oil.
Spread the pur�e evenly over the pizza rounds.
Sprinkle the Muenster, Cheddar and jack cheeses on top of the pur�e.
Arrange the onions, tomatoes, and peppers on top of the cheese.
Combine the olive oil and garlic. Drizzle it over the vegetables.
Bake the pizza in the upper 1/3 of a preheated 400� oven for 15-20 minutes, or
until the crust is brown and crisp around the edges.
Remove from the oven, sprinkle with the herbs and Parmesan cheese, and brush the
edges of the crust with olive oil.
Serve immediately with cool liquid refreshment handy.
Serves 3 to 4
Description:
"This recipe is originally from Greens, our restaurant in San
Francisco. Hot, spicy, well-seasoned, it is definitely pizza, but not
one you'll find in Italy."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat; 1/2
Other Carbohydrates
NOTES : Chilpotle chili peppers are jalape�os which have been dried and smoked.
Very hot and very tasty, they are available in cans. There is no real substitute
for chilpotle peppers, but some alternatives are listed.
Nutr. Assoc. : 0 2130706543 0 774 0 0 0 2130706543 0 2130706543 4184 2607
916 4712 0 4184 26152 4712 20007 3382 4695 0 0
Pizza Dough
Recipe By :

-------- ------------ --------------------------------
OR
2 tablespoons oil
1 teaspoon salt
desired topping(s).
Description:
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
Pizza with Sausage and Peppers
Recipe By :
Fall International
Main Course

-------- ------------ --------------------------------
1/2 Pizza Dough -- (see recipe)
PEPPER AND TOMATO SAUCE

2 cloves garlic
1 small onion
1/2 red bell pepper
1/2 yellow bell pepper
1/2 pound hot Italian sausage
5 ounces canned Italian plum tomatoes (1 to 3 cans) -- or as needed
1 tablespoon red wine vinegar
1 tablespoon chopped fresh thyme
OR
1 tablespoon chopped fresh oregano
OR
Salt
1 tablespoon chopped fresh parsley
6 ounces Mozzarella cheese -- about 2 cups grated
PREPARATION: Make Pizza Dough Recipe.
For the sauce, mince the garlic and onion. Cut peppers into 1/2"-wide strips,
discarding cores and seeds. Remove sausage meat from its casing. In a medium
frying pan, cook sausage over medium-high heat until brown, about 5 minutes,
breaking it up into small pieces with the side of a spoon. Add olive oil, garlic,
and onion to pan, reduce heat to medium, and cook until vegetables soften, about 3
minutes. Add the peppers and cook until tender, about 3 minutes. Add the tomatoes
with their juice, breaking them up into small pieces with side of a spoon. Add the
tomato paste, vinegar, thyme, and oregano, season to taste with salt and pepper,
and cook, uncovered, over medium heat until reduced to 3 cups, about 30 minutes.
Stir in parsley.
Sauce can be made one day ahead, then covered and refrigerated. Yield is enough
for 2 pizzas.
Grate the Mozzarella. Recipe can be made to this point several hours ahead.
COOKING AND SERVING: Heat oven to 450�F. Spread 1 1/2 cups of the sauce evenly
over the flattened pizza dough, leaving a 1/2-inch border. Sprinkle with
Mozzarella cheese.
Bake pizza until crust is golden brown and crisp, about 10 minutes. Remove from
oven, sprinkle with Parmesan cheese, and serve immediately.
Description:
"Bell peppers and sausage add a sweet, rich flavor to this version of
the classic tomato and cheese pizza."
Cuisine:
"Italian"
Source:
Yield:
"1 pizza"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 3775 0 5305 0 0 0 0 2130706543 0 0 2130706543

0 0 0 0 0
Pizza Dough
Recipe By :

-------- ------------ --------------------------------
OR
2 tablespoons oil
1 teaspoon salt
desired topping(s).
Description:
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
Plain Omelet
Recipe By :Dee Bell

Main Course

-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
1 tablespoon clarified butter or oil
Mix together all ingredients except the butter. Put the butter in a skillet heated
to medium and add the egg mixture. Using a small spatula run around the edges of
the skillet, tipping the skillet so the uncooked egg from the center of the pan
can run under the bottom of the cooked egg. Continue to do this until the egg in
the center is still just a little moist, (if you intend to put a filling in, now
is the time), roll the omelet with three folds as you turn it onto the plate.
Description:
"Your basic Midwestern version of a French omelet."
- - - - - - - - - - - - - - - - - - -
NOTES : An omelet can be filled with just about anything you can dream up:
leftovers, cooked meats, cheeses, saut�ed vegetables, fruit, sour cream or cream
cheese.
Nutr. Assoc. : 0 0 0 0 224
Plain Omelet with Cheese
Recipe By :Dee Bell

Main Course

-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
1/4 cup grated cheese
can run under the bottom of the cooked egg.
Continue to do this until the egg in the center is still just a little moist,
sprinkle the grated cheese in, roll the omelet with three folds as you turn it
onto the plate.
Description:
"Your basic Midwestern version of a French omelet with cheese."
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 224
Plain Omelet with Ham
Recipe By :Dee Bell

Main Course

-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
1/2 cup diced ham-cooked
can run under the bottom of the cooked egg.
Continue to do this until the egg in the center is still just a little moist,
sprinkle the ham in, roll the omelet with three folds as you turn it onto the
plate. Garnish with a little ham on top.
Description:
"Your basic Midwestern version of a French omelet with ham."
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Swiss cheese is terrific in this ham omelet if you want to add a little
depth.
Nutr. Assoc. : 0 0 0 0 2819 224
Plain Omelet with Onion
Recipe By :Dee Bell

Main Course

-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
3 tablespoons chopped onions -- saut�ed
OR
3 tablespoons chopped scallions -- uncooked
Mix together all ingredients except the butter. Put half of the butter in a
skillet heated to medium, brown onions, remove, add remaining butter and the egg
mixture. Using a small spatula run around the edges of the skillet, tipping the
skillet so the uncooked egg from the center of the pan can run under the bottom of
the cooked egg. Continue to do this until the egg in the center is still just a
little moist, sprinkle saut�ed onions or uncooked scallions on the egg, roll the
omelet with three folds as you turn it onto the plate.
Description:
"Your basic Midwestern version of a French omelet with saut�ed onion."
- - - - - - - - - - - - - - - - - - -
NOTES : An omelet can be filled with just about anything you can dream up:
leftovers, cooked meats, cheeses, saut�ed vegetables, fruit, sour cream or cream
cheese.
Nutr. Assoc. : 0 0 0 0 4288 0 2130706543 224
Plain Omelet with Potato and Onion

Recipe By :Dee Bell

-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
3 tablespoons chopped onions -- saut�ed
1 medium potato -- diced
1 tablespoon oil
Mix together all ingredients except the butter and oil. Put half of the butter in
half of the oil in a skillet heated to medium, brown onions and potatoes cut in
small dice. Cover for five minutes to help the potatoes cook, then uncover to make
them crunchy. Add remaining butter and oil to another skillet heated to medium and
add the egg mixture. Using a small spatula run around the edges of the skillet,
tipping the skillet so the uncooked egg from the center of the pan can run under
the bottom of the cooked egg. Continue to do this until the egg in the center is
still just a little moist, sprinkle saut�ed onions and potatoes on the omelet,
roll the omelet with three folds as you turn it onto the plate.
Description:
"Your basic Midwestern version of a French omelet with saut�ed onion
and potato."
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 6
NOTES : A little Cheddar cheese is a very nice compliment to this omelet.
An omelet can be filled with just about anything you can dream up: leftovers,
cooked meats, cheeses, saut�ed vegetables, fruit, sour cream or cream cheese.
Nutr. Assoc. : 0 0 0 0 4288 26314 224 0
Plain Omelet with Spinach and Sour Cream
Recipe By :Dee Bell


-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon water
Salt
Black pepper
1/2 cup thawed frozen spinach
1/4 teaspoon ground nutmeg
can run under the bottom of the cooked egg. Continue to do this until the egg in
the center is still just a little moist, sprinkle the spinach in and top it with
sour cream, sprinkle with nutmeg, then roll the omelet with three folds as you
turn it onto the plate.
Description:
"Your basic Midwestern version of a French omelet with spinach and
sour cream."
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 224 3472 0 0
Pork and Olive Stuffing
Recipe By :
Categories : International Stuffing

-------- ------------ --------------------------------
2 slices Italian bread (1/2 inch thick) -- cut in 1/2" cubes
1/2 cup milk
16 coarsely chopped black olives -- pitted
1 cup loosely packed, minced fresh parsley
1 egg -- beaten
Salt
Ground black pepper
TO PREPARE: Soak bread cubes in milk until softened. Drain, then mix them with the
remaining stuffing ingredients including 1/2 teaspoon salt and 1/4 teaspoon pepper
in a large bowl.
Spoon stuffing into the veal pocket, or meat of your choice. Using a trussing
needle and twine, sew the pocket shut.
TO COOK: See instructions for the Stuffed Breast of Veal.
Description:
"A savory stuffing for any meat."
Cuisine:
"Caribbean"
Source:
Kid Appeal 3 Richness 7
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 756 0 4283 20069 0 0 0 0 0 0 0
Pork Chop and Cabbage Casserole
Recipe By :
Fall Main Course
Pork Winter

-------- ------------ --------------------------------
1 small green cabbage
1 cup heavy cream
Salt
4 pork chops -- well trimmed
1/2 cup white wine
1 pinch sage
PREPARATION AND COOKING: Remove the outside leaves of a small young cabbage, slice
it fine, and boil it for 7 minutes in salted water. Drain the cabbage thoroughly,
add salt and pepper and 1 cup of cream, and simmer it, covered, for 30 minutes.
Meanwhile, in a covered iron skillet, saut� 4 well-trimmed pork chops in butter

for 30 minutes, or until they are brown and cooked through. Turn at least once.
Remove the chops and season them with salt and freshly ground pepper. Stir 1/2 cup
of white wine briskly into the pan juices, add a good pinch of sage, and simmer
the mixture for a couple of minutes. Stir this juice into the creamed cabbage.
Spread half the cabbage in the bottom of an ovenproof casserole. Add the pork
chops, cover them with the rest of the cabbage, sprinkle with grated Parmesan and
a little melted butter, and bake the casserole, uncovered, in a 350�F oven for 20
minutes, or until the top is golden brown.
Description:
"C�tes de Porc a l'Auvergnate (Pork Chop and Cabbage Casserole)"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Pork chops and cabbage layered together with cream, white wine, sage and
cheese.
Nutr. Assoc. : 2416 0 0 0 0 0 0 0 0
Pork-and Olive-Stuffed Breast of Veal
Recipe By :

-------- ------------ --------------------------------
Pork and Olive Stuffing -- (see recipe)
4 pounds boneless breast of veal -- 4 by 6-inch pocket cut into one
side of the breast for stuffing
1 large minced onion
1 large leek -- rinsed and minced, white and light green parts
only
1 large carrot -- minced
1 8-ounce can tomatoes -- drained, chopped
1 cup dry white wine
1 cup chicken stock
OR
1 cup canned chicken broth
Salt
Ground black pepper
TO PREPARE: Prepare the Pork and Olive Stuffing recipe in this cookbook.
Spoon stuffing into the veal pocket. Using a trussing needle and twine, sew the
pocket shut.
TO COOK: Heat oil in a Dutch oven. Cook veal over medium-high heat, turning to
sear on all sides, about 20 minutes. Remove veal and set it aside. Add onions,
leeks, and carrots to the now empty Dutch oven; saut� until vegetables are lightly
browned, about 5 minutes. Add tomatoes and wine; bring to boil and simmer until
liquid reduces to 1/2 cup, about 10 minutes. Add chicken stock; bring to boil.
Season with 1/2 teaspoon salt and 1/4 teaspoon pepper or to taste.
Heat oven to 325�F. Return veal breast to the Dutch oven. Cover and transfer pan
to the oven. Braise veal, basting occasionally until meat is tender, about 2 1/2
hours. Remove from oven and let stand 10 minutes. (Can be cooled, covered, and
refrigerated in pan juices overnight.)
TO SERVE: (If refrigerated, heat oven to 325�F. Warm veal breast in pan juices
until heated through, about 30 minutes.) Remove string and carve veal breast
across the grain into 1/2-inch-thick slices. Transfer a portion to each dinner
plate. Spoon pan juices over veal and serve immediately.
Description:
"Roast with vegetables, wine and broth."
Cuisine:
"American"
Source:
Cost 7 Depth 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Good with Oven-roasted Potatoes: Roast them in the oven alongside
the veal breast during the last 45 minutes of its braising time.
Nutr. Assoc. : 0 5416 0 0 0 0 5305 0 342 0 2130706543 0 0
Pork and Olive Stuffing
Recipe By :
Categories : International Stuffing

-------- ------------ --------------------------------
2 slices Italian bread (1/2 inch thick) -- cut in 1/2" cubes
1/2 cup milk
16 coarsely chopped black olives -- pitted
1 cup loosely packed, minced fresh parsley
1 egg -- beaten
Salt
Ground black pepper
TO PREPARE: Soak bread cubes in milk until softened. Drain, then mix them with the
remaining stuffing ingredients including 1/2 teaspoon salt and 1/4 teaspoon pepper
in a large bowl.
Spoon stuffing into the veal pocket, or meat of your choice. Using a trussing
needle and twine, sew the pocket shut.
TO COOK: See instructions for the Stuffed Breast of Veal.
Description:
"A savory stuffing for any meat."
Cuisine:
"Caribbean"
Source:
Kid Appeal 3 Richness 7
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 756 0 4283 20069 0 0 0 0 0 0 0
Potato Salad
Recipe By :
Vegetarian

-------- ------------ --------------------------------
6 pounds potatoes -- boiled in skins, cooled and coarsely chopped
12 eggs -- hard-boiled, coarsely chopped
1 1/4 cups mayonnaise -- to taste
23 fluid ounces (1/2 large jar) dill or sweet pickles or
more -- chopped
1/4 cup pickle juice -- dill or sweet, whatever the pickle choice
1 teaspoon salt
1 Dash pepper (optional)
1 1/2 teaspoons dry mustard -- not prepared
2 teaspoons celery seed -- not salt
1 Dash paprika -- for garnish (anti-theft device)
1 onion -- finely diced
OR
2 bunches green onions -- chopped half way up
Boil the potatoes in their skins and hard-boil the eggs. (Boiling the day before
is not a bad idea because they all have to be well cooled.) Mix everything
together except the eggs. When everything is mixed up, add the eggs and mix just
enough to stir them in.
Description:
"Potatoes and eggs in a spiced mayonnaise dressing with onions and
chopped pickles."
Cuisine:
"American"
Complexity 2 Cost 2
- - - - - - - - - - - - - - - - - - -
NOTES : Absolutely wonderful, body bulking, not for thin people, sneak off in the
corner to eat it, potato salad.
Aging this overnight helps the flavor. Lightly dust the top with paprika if you
have kids with probing fingers. (Makes it harder to sneak some.)
Nutr. Assoc. : 0 0 0 1115 0 0 0 0 20209 0 0 0 2130706543
Potato-Onion Soup with Arugula
Recipe By :
Soup Summer
Vegetable

-------- ------------ --------------------------------
1 medium onion -- roughly chopped
1/2 teaspoon salt
4 medium potatoes -- peeled and cubed
1 cup chopped arugula
1/2 cup cream
Extra virgin olive oil (optional)
Melt the butter in a soup pot and soften the onion with the salt over medium heat
for about five minutes (don't brown). Add the potatoes, stir Briefly, then add the
chicken stock, bring to a boil and simmer until the potatoes are tender, about 15
minutes. Stir in the arugula, return to a boil, add the cream, then remove from
the heat when it just comes back to the boil. Serve with a teaspoon or two of
olive oil and a good grinding of pepper in each bowl.
Description:
"A rich, classic potato soup, a little chewy, a little spicy."
Cuisine:
"French"
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
NOTES : Arugula (aka rocket) costs a fortune in the store, but it is an ideal
summer green because it grows like a weed. In temperate climates it can even be
grown year-round.
Nutr. Assoc. : 0 0 0 0 0 48 0 0 0
Prime Rib Roast
Recipe By :
Categories : Beef Fall
International Winter

-------- ------------ --------------------------------
6 pounds prime rib roast
Salt
COOKING: Heat oven to 500�F. Put the rib roast in roasting pan, season with salt
and pepper and rosemary, and sear in preheated oven for 15 minutes. Lower heat to
350�F. and cook until internal temperature reaches 130�F, about 1 1/4 hours, for
medium-rare. Remove roast from oven, cover with a sheet of foil, and let rest for
about 10 minutes.
SERVING: Put roast with ribs down on a cutting board and cut into thick or thin
slices. For thin slices, cut meat off the ribs. For thick ones, cut between the
ribs as necessary.
Description:
"Basic beef roast, this one accented with rosemary."
Cuisine:
"English"
Source:
Cost 8 Depth 0
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A prime rib roast is not only one of the simplest roasts to cook, it is
also the easiest roast to carve.
If you have your butcher remove the chine and feather bones. The adage that the
tenderest meat is farthest from horn and hoof is true, but even the luxury cuts
need to be carved correctly for the best texture.
Nutr. Assoc. : 4630 0 0 0
Prosciutto "Rosettes" with Fresh Figs
Recipe By :
Spring

-------- ------------ --------------------------------
12 large Black Mission figs -- halved lengthwise
12 thinly sliced prosciutto slices (about 6
oz.)
TO PREPARE AND SERVE: Loosely roll a slice of prosciutto around each fig half.
Place all on a platter and serve.
Serves: 6 to 8
Description:
"Two ingredients that complement each other perfectly."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : If fresh figs are unavailable, fill the prosciutto rosettes with honeydew
and cantaloupe cut into medium dice. Roll the prosciutto around the fruit just
before serving.
Nutr. Assoc. : 3276 3657 0
Quick Foo-Yung
Recipe By :
Stir-fried Vegetable

-------- ------------ --------------------------------
4 eggs
1/2 teaspoon salt
1 tablespoon soy sauce
1/4 pound pork -- shredded
OR
1/4 pound beef -- shredded
1 stalk celery -- shredded
1 scallion -- cut in 1" pieces
1 handful bean sprouts
Lightly beat the eggs with 1/2 teaspoon salt. Mix the soy sauce and sugar.
Heat the oil in a wok or frying pan until hot, then stir-fry the meat in it for
about a minute. Add the celery, scallions and bean sprouts and stir for a minute
more. Add the soy sauce and sugar for another minute, then drain the liquid into a
bowl or cup. Add the egg mixture, stir to mix the pan contents into it, then let
it cook without stirring. Meanwhile, mix the cornstarch with the pan juices. Flip
the eggs over when the bottom is cooked, and continue cooking until they are done
through. Transfer to a plate. Add the cornstarch mixture to the pan and heat,
stirring, until it thickens, then pour it over the eggs. Voila!
Serves 2 to 4
Description:
"Easy, nothing-fancy, quick supper dish of eggs and vegetables."
Cuisine:
"Chinese"
- - - - - - - - - - - - - - - - - - -
NOTES : This doesn't win any prizes for Fanciness, but it's cheap, filling and
fairly easy.
Nutr. Assoc. : 0 0 0 0 4545 0 2130706543 0 0 0 0
Quick Huevos Rancheros
Recipe By :Dee Bell


-------- ------------ --------------------------------
MIX TOGETHER:
1/2 cup salsa hot, medium or mild
1/2 cup tomatoes -- peeled, drained, chopped
Salt
Black pepper
4 eggs -- cooked over-easy

1/2 cup grated Monterey Jack cheese
2 large corn tortillas -- heated
Hot sauce (optional) -- to taste
Mix together ingredients for sauce and simmer for 10 minutes. Cook eggs over easy.
Heat tortillas over a burner or between damp towels in the oven. Heat serving
plates. Lay the tortillas down first, one per plate, and sprinkle each with 1/4 of
the cheese. Lay two eggs per plate on top of the cheese and leaving yolks
uncovered, cover with half of the sauce. Sprinkle each plate with half of the
remaining cheese. Serve immediately.
Description:
"Over-easy eggs, served on tortillas, covered in tomato-enhanced salsa
from the cupboard and grated cheese."
Cuisine:
"Spanish"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Sour cream is good on this too.

Nutr. Assoc. : 0 1325 5296 0 0 0 0 0 0 916 0 0
Quick Soup

Categories : Soup Vegetable

-------- ------------ --------------------------------
1 onion (optional) -- chopped
1 tablespoon oil (optional)
3 cups water
2 cups milk
4 chicken bouillon cubes or other flavoring
3/4 pound potatoes -- peeled, 1" cubes or shredded through processor
1 1/2 pounds broccoli -- coarsely chopped, slices
1 cup sour cream (optional)
1/4 cup grated kinds of cheese (optional) -- or more
1/4 cup bacon bits (optional) -- or more
1 1/2 pounds frozen vegetables (optional) -- instead of broccoli a
frozen vegetable could be used
Option to eliminate fat: In large pan (5-quart) on medium heat, stir onion in oil
often until lightly browned, about 5-10 minutes. Add water, milk, bouillon and
potatoes. Bring to a boil on high heat; cover and simmer until potatoes are almost
tender when pierced, about 10 minutes. Add broccoli and simmer until tender; about
5 - 10 minutes. Pur�e. Ladle soup into bowls; top with sour cream, cheese or bacon
bits.
Description:
"Pur�e of vegetable cream soup made with potatoes, broccoli and mixed
vegetables; with bacon, sour cream or cheese garnish."
Cuisine:
"American"
Yield:
"2 Quarts"
Cost 3 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 2570 0 0 0 20082 0 1566 0

Quick Summer Vegetable Soup
Recipe By :Dee Bell

Categories : First Course Main Course
Soup Summer
Vegetable

-------- ------------ --------------------------------
2 quarts vegetable stock
OR
2 quarts chicken stock
2 zucchini -- cut in 1/2" slices
1 cup fresh corn kernels
1/2 cup green beans -- sliced in 1" pieces
1 carrot -- grated
2 stalks celery -- sliced
1/2 cup julienned fresh spinach
1/4 cup julienned fresh basil
1 teaspoon paprika
2 large tomatoes -- peeled, cored, chopped
Saut� onion in butter until clear, add beans and celery and saut� a minute more.
Add liquid and all other ingredients except carrots, spinach and basil. Simmer 10
minutes. Add remaining vegetables, stir and serve.
Description:
"Summer vegetables in a light broth."
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Vegetable stock flavoring cubes are available now and provide a delicious
and flavorful substitute for canned broth. Dilute them with water. Also, if you
have Roasted Tomatoes leftover from another meal, try them in this soup for added
flavor.
Nutr. Assoc. : 27237 0 2130706543 0 0 0 0 0 0 0 26056 26049 0 0 0

Quick Tartar Sauce
Recipe By :
Categories : Condiment Sauce

-------- ------------ --------------------------------
3/4 cup mayonnaise
1 tablespoon sweet pickle relish
1 tablespoon small capers
1 tablespoon minced parsley
1/2 lemon
TO PREPARE: Mix the mayonnaise, relish, capers, and parsley in a small bowl. Juice
the lemon and stir in 1 tablespoon of lemon juice.
(Can cover and refrigerate up to 3 days.)
Description:
"A simple, lively American version."
Cuisine:
"American"
Source:
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Tartar Sauce is first cousin to the French Sauce Tartare, a mayonnaise
traditionally made with crushed hard-cooked egg yolks and garnished with onions
and finely chopped chives. Our American version is a simple mayonnaise enlivened
with sweet pickle relish, capers, parsley, and a dash of lemon juice.
Nutr. Assoc. : 0 0 2478 0 0
Quinoa with Sesame and Asparagus
Recipe By :Trisha Benedict

Vegetarian

-------- ------------ --------------------------------
2 cups quinoa
2 cups water
1 tablespoon canola oil
3 stalks green onions -- chopped
1 clove garlic -- minced or crushed
1 cup mushrooms -- sliced
1 tablespoon sesame oil
1 cup asparagus -- cut diagonally in 1"pieces
1 medium red bell pepper -- cut in thin strips
1 tablespoon sesame seeds
2 teaspoons tamari soy sauce
1 teaspoon Spike -- or more to taste
3/4 cup grated Cheddar cheese -- or to taste
Make sure all grains and veggies are prepared before beginning.
To cook quinoa: boil water, add quinoa and reduce to simmer for 5-10 minutes.
Heat canola oil in skillet and saut� onion and garlic until onion is translucent.
Add mushrooms, cook 'till softened. Add sesame oil, asparagus, red peppers and
sesame seeds. Cook Briefly, taking care not to burn sesames. Add quinoa and
tamari; toss until grains are coated. Sprinkle with Spike and toss again. Mix half
of Cheddar in and sprinkle remainder over tops of individual servings.
Description:
"Quick meal of quinoa and toasted sesame with saut�ed vegetables, herb
seasoning and Cheddar."
Cuisine:
"American"
Cost 3 Depth 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is a delicious, quick, healthy meal-in-one. Quinoa is much more

delicate than rice and cooks quickly.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
Quinoa, Black Bean, and Corn Salad with Tomato
Recipe By :
Side Dish Spring
Summer

-------- ------------ --------------------------------
2 tablespoons lemon juice -- from 1/2 lemon
1/4 cup olive oil
Salt
1 cup corn -- simmered until tender; 1/2 cup cooking liquid
reserved
1/4 cup quinoa -- rinsed thoroughly
1/4 teaspoon cumin seed
1/2 cup rinsed canned black beans
1 medium tomato -- diced
2 tablespoons minced red onion
8 spinach leaves (optional) -- rinsed thoroughly
TO PREPARE AND SERVE: Mix first 3 ingredients plus 1/2 teaspoon salt in a small
nonreactive bowl; set this dressing side.
Bring corn cooking liquid to boil in a small saucepan. Add quinoa and cumin; cover
and simmer until quinoa absorbs the liquid and is tender, about 10 minutes.
Transfer quinoa to a large nonreactive bowl; cool slightly. Then add corn,
remaining ingredients, and dressing; toss to combine. Chill. (Can be covered and
refrigerated up to 4 hours.)
Description:
"A protein-complete salad of grain, bean and vegetable, with Latin
American accents."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This salad can be served on a bed of spinach leaves.

Nutr. Assoc. : 0 0 0 0 0 0 0 157 0 0 26413
Red Beans and Rice
Recipe By :Dee Bell

Categories : Main Course Side Dish

-------- ------------ --------------------------------
1 cup dried red kidney beans -- washed
4 cups water
OR
2 ounces salt pork
1/4 cup minced celery
1/4 cup minced parsley (optional)
1 bay leaf
1 tablespoon brown sugar
1/2 teaspoon salt
4 cups cooked rice
Wash beans and cover with water or broth. Boil for 3 minutes and remove from heat.
Let soak for one hour. Place salt pork into beans, make sure beans are still
covered with water or broth, cover and simmer for 30 minutes. Add all the rest of
the ingredients, using only half the measure of parsley (if using) and excluding
the salt and the brown sugar. Cover and cook for 30 minutes more. Stir, check
water level and test beans for doneness. Start rice if it is not already cooked.
The beans will probably need another 30 minutes. When beans are tender, remove
salt pork chunk and add salt and brown sugar. Serve over rice and sprinkle with
the remaining parsley.
Description:
"Red kidney beans cooked with minced vegetables, salt pork and spices,
then served over rice."
Cuisine:
"Creole"
Complexity 1 Cost 1
Good For Crowds 9 Serving Temperature 9
Spicy Hotness 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A Louisiana favorite. You can use kidney beans or red beans. Red beans
tend to take a little longer to cook.
Nutr. Assoc. : 4708 1582 0 2130706543 0 0 2656 0 0 0 0 0 0 0 0 0
Rice and Onion Soup
Recipe By :

-------- ------------ --------------------------------
1/2 cube margarine
1 cup white rice
1 cup water
1 can onion soup
Preheat oven to 350�F. In a greased casserole put onion soup, water, and rice. Mix
well. Dot with margarine. Bake covered for 45 minutes.
Description:
"Canned onion soup and rice baked together for a flavorful rice side
dish."
Cuisine:
"American"
T(Baking Time):
"0:45"
Complexity 0 Cost 1
- - - - - - - - - - - - - - - - - - -
Rice Pilaf
Recipe By :Dee Bell

Vegetable Main Course

-------- ------------ --------------------------------
OR
1/2 cup chopped scallions
1/8 teaspoon salt
1/8 teaspoon turmeric
1/2 teaspoon thyme
1 cup brown rice or rice
2 1/2 cups water
AND
OR
OR
3 cups beef stock
OR
3/4 cup frozen sweet peas
1/4 cup grated carrots
1/4 cup minced green bell peppers (optional)
1 tablespoon chopped raisins (optional)
Saut� onion (if using scallions skip this step) in butter or oil or combination
and add thyme and turmeric. Stir in rice and saut� while stirring for 3 minutes.
Add liquid and salt and pepper. Cover and simmer for 35 minutes (less for white,
hulled rice). Stir in frozen peas, celery and grated carrot. Cover tightly and let
sit off of the heat for 7 minutes. Add scallion and, if using, chopped parsley,
green pepper and raisins. Serve.
Description:
"Rice cooked in broth and tossed with saut�ed vegetables."
Cuisine:
"Mediterranean"
- - - - - - - - - - - - - - - - - - -
NOTES : Mushrooms and/or nuts are a nice addition, or try using some wild rice
mixed in with the regular rice.
Nutr. Assoc. : 222 0 0 2130706543 0 0 0 2367 1582 0 1396 0 2130706543 0
2130706543 0 2130706543 4428 0 0 20166 4680 0
Rice Salad

Seafood Side Dish

-------- ------------ --------------------------------
3 cups cooked brown rice
5 eggs -- cooked, chopped
1 bunch green onions
1 teaspoon seasoned salt
1/4 teaspoon pepper
1/2 cup mayonnaise
1 1/2 cups cubed chicken -- cooked
OR
1 1/2 cups tuna -- as a substitute
OR
1 1/2 cups turkey -- as a substitute
OR
1 1/2 cups shrimp -- as a substitute
OR
1 1/2 cups kinds of cheese -- as a substitute
Cube chicken and saut�, unless using precooked leftovers. Cook brown rice and
hard-boil eggs. Cool, and meanwhile, chop vegetables. Toss all together with
mayonnaise and seasoning and chill.
Description:
"Chilled brown rice salad with chopped egg, vegetables, chicken and a
mayonnaise dressing."
Cuisine:
"American"
Cost 1 Difficulty 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Salad or main dish from M. A. Hardison, Santa Paula.

Nutr. Assoc. : 0 0 0 0 0 0 0 2130706543 0 0 0 2130706543 0 2130706543 0
2130706543 0
Rice Salad 2
Recipe By :Dee Bell

Spring

-------- ------------ --------------------------------
MIX TOGETHER:
1 tablespoon rice vinegar or vinegar
1 teaspoon mustard
1/2 teaspoon salt
1/2 teaspoon thyme
3 cups cooked rice
2 tablespoons chopped green bell pepper
2 tablespoons chopped red bell pepper
1/2 cup frozen sweet peas -- thawed
2 tablespoons chives or scallions
OR
1 tablespoon finely minced onions
Whisk together first seven ingredients and let stand. Combine cooked cold rice,
peppers, onion, parsley and peas and pour vinegar mixture over it. Toss well to
coat. Chill for at least 20 minutes, tossing at least once. Serve on lettuce
leaves or stuffed into fresh tomatoes.
Description:
"Tangy, chilled rice and vegetables."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
NOTES : Vary this according to what is in your pantry. If you don't have peas,
then try grated carrots, corn, sprouts or frozen pea pods. Feel free to change the
vinegars and oils. Experiment.
Nutr. Assoc. : 0 0 0 0 4733 0 0 0 0 0 0 4428 356 0 2130706543 0
Risotto alla Milanese
Recipe By :
Spring Summer
Winter

-------- ------------ --------------------------------
1 pound Arborio rice
1/2 cup white wine
2 ounces Parmesan cheese
1 large pinch saffron
2 1/2 quarts stock
2 tablespoons cream
Put the stock in a pot and bring it to a simmer while proceeding below.
Put the butter, olive oil together with the chopped onion into a separate, medium
saucepan.
Fry gently over a low heat until the onion is golden.
Add the rice, stir with a wooden spoon for about two minutes, until the rice has
absorbed the fat.
Add the wine and stir again for a minute or two.
Begin adding the boiling stock, a half-cup at a time, and stirring attentively
until the rice is almost cooked (about 13 minutes). Add the saffron and stir.
Mix 2 tablespoons of the cheese and the cream, then add to the risotto.
Turn off the heat and serve the risotto hot, sprinkling it with the remaining
cheese.
Description:
"Classic Italian soft rice with cheese."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 342 0
Risotto with White Truffles
Recipe By :
Winter

-------- ------------ --------------------------------
1 ounce farmer's cheese -- about 1/3 cup grated
1 shallot
1/4 cup white wine
1 1/2 cups Arborio rice or white rice
Salt
1 ounce white truffles -- or to taste
PREPARATION: Grate the cheese and mince the shallot.
Recipe can be made to this point a couple of hours ahead.
COOKING AND SERVING: In a nonreactive saucepan, melt the butter, add the shallot,
and cook until tender over medium heat, about 4 minutes. Add the rice and cook,
stirring, until opaque, about 1 minute.
Add enough hot stock mixture to just cover the rice, about 3/4 cup. Cook over
medium heat, stirring continuously and keeping the mixture at an even, gentle
simmer, until most of the liquid is absorbed, about 5 minutes. Pour in more stock
mixture to cover rice again and continue to cook in the same manner, adding more
stock mixture as needed. When done, the rice should be tender and the remaining
liquid should be thickened to a sauce.
Stir in the cheese. Season to taste with salt and pepper. Grate the truffle over
the rice and serve.
Description:
"Truffles lend an exotic flavor to a simple classic."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : An easy way to capture the tuber's unusual taste is to simply cut a stick
of butter or a piece of cheese into small blocks, put them into a bowl with some
truffles, cover the bowl, and let sit for 48 hours. Your get the truffle-flavored
butter or cheese and still have the truffles to use in another way.
Flavor a roast beef, turkey, veal, or chicken by inserting slivers of truffle into
small incisions in the meat as you might garlic and then wrap in foil for 24 to 48
hours before cooking. Contact Carol Bowman-Williams at Frieda's Finest Produce
Specialties, P.O. Box 58488, Los Angeles, CA 90058 or call 1-800-421-9477 to
locate a store near you.
Nutr. Assoc. : 0 0 0 0 0 2081 0 0 5324
Risotto-Style Orzo with Tomatoes and Asiago Cheese
Recipe By :
Pasta Side Dish
Summer

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1 1/2 cups orzo
Salt
1 medium minced onion
OR
3/4 cup canned chicken broth
3 medium tomatoes -- peeled seeded, diced
1/4 cup grated Asiago cheese
Ground black pepper
TO COOK: Bring 3 quarts water to boil in a large saucepan. Add orzo and 1 1/2
teaspoon salt; cook until orzo is just tender, about 12 minutes. Drain and cool
orzo slightly.
Meanwhile, heat oil in a medium skillet. Add onions and garlic; saut� until
softened, about 3 minutes. Stir in orzo, chicken stock, and tomatoes; bring to
boil and simmer, stirring often until liquid is absorbed by the orzo, about 5
minutes. Stir in grated cheese and parsley. Season with 1/2 teaspoon salt and 1/4
teaspoon pepper or to taste. Serve immediately.
Description:
"Rice-grain pasta in a tomato sauce with sharp cheese."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : This makes the perfect accompaniment to the Roasted Veal Loin with
Yellow Pepper Sauce.
NOTES : Chef Mills flavors orzo, a rice-shaped pasta, just as he would risotto.
Asiago cheese is an Italian cheese made from skim and whole cow's milk. As the
cheese ages for two years, it becomes more piquant and hard, making it a good
grating cheese. If you cannot find Asiago cheese, substitute an equal amount of
Parmesan cheese in this recipe.
Nutr. Assoc. : 0 0 0 0 0 342 0 2130706543 26367 25000 0 0
Roast Leg of Lamb with Bulgur-Mint Stuffing
Recipe By :
Lamb Main Course
Spring

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1 cup bulgur
1 large onion -- minced
1 teaspoon ground cinnamon
1/2 cup coarsely chopped walnuts -- toasted
3 tablespoons minced mint
Salt
Ground black pepper
7 pounds leg of lamb -- aitch and thigh bones removed; shank bone
left intact
TO PREPARE: For the stuffing, bring bulgur and 3 cups water to boil in a medium
saucepan. Cover and simmer until bulgur is tender, about 25 minutes. Remove from
heat and let stand 10 minutes. Drain bulgur and transfer to a medium bowl.
Heat butter in a skillet. Add onions; saut� until softened, about 3 minutes. Add
onions, cinnamon, walnuts, mint, lemon juice, 3/4 teaspoon salt, and 1/4 teaspoon
pepper to the bulgur; toss. (Can be cooled, covered, and refrigerated overnight.)
Sprinkle 1/2 tablespoon salt and 1/2 tablespoon pepper all over the leg of lamb.
Spoon the Bulgar-Mint Stuffing into the lamb cavity. Fold the flap of meat over
the stuffed cavity, completely enclosing the stuffing. Use a trussing needle and
twine to sew the cavity shut. Starting at the shank end, wrap lengths of twine
crosswise at 1-inch intervals around the stuffed leg of lamb, tying each length of
twine in a knot to secure.
TO COOK: Heat oven to 400�F. Transfer stuffed leg of lamb to a roasting pan; roast
until a meat thermometer inserted into the center of the stuffed lamb registers
130�F, about 45 minutes. Transfer lamb to a carving board; let stand 10 minutes.
TO SERVE: Remove twine; cut roast crosswise into 1/2-inch thick slices. Serve
immediately.
Serves: 8 to 10
Description:
"A picturesque treatment of lamb with Middle Eastern tones."
Cuisine:
"Middle Eastern"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Borrowing a common Middle Eastern technique of using bulgur as a stuffing,

Cook's test kitchen staff developed this recipe. Have your butcher remove the
aitch and thigh bones from the leg of lamb, leaving the shank bone intact. This
boning technique creates a pocket for the stuffing while allowing the leg of lamb
to retain its natural shape.
Nutr. Assoc. : 0 0 0 0 20187 3383 0 0 0 3895 0
Roast Leg of Venison
Recipe By :
Venison Winter

-------- ------------ --------------------------------
6 1/2 pounds leg of venison
2 onions
3 carrots
1 stalk celery
1/4 cup peanut oil
3 cups red wine
1/4 cup cognac
1 quart water
1 sprig fresh thyme
1/2 bay leaf
2 tablespoons black peppercorns
2 cups beef stock
Salt
Pepper
PREPARATION: Have your butcher bone and butterfly the venison and tie into a
roast. Slice onions and carrots. Chop celery.
Heat the peanut oil in a nonreactive pot over medium heat. Add the onions,
carrots, and celery and cook until vegetables are soft, about 5 minutes. Add the
wine, vinegar, cognac, water, thyme, bay leaf, and peppercorns. Bring to a boil
and simmer for 20 minutes. When marinade has cooled to room temperature, pour it
over the venison and refrigerate for 1 to 2 days, turning venison occasionally.
Remove venison from marinade 2 to 3 hours before cooking.
COOKING AND SERVING: Heat oven to 450�F. Transfer the meat to a roasting pan and
roast in preheated oven for 10 minutes. Reduce heat to 350�F and continue roasting
until internal temperature reaches 125�F, about 1 1/2 hours.
Meanwhile, bring marinade to a boil over medium heat and reduce to 2 cups, about
50 minutes. Strain and combine with beef stock. Simmer slowly, skimming as
necessary, and reduce until mixture just begins to thicken, about 15 minutes.
Strain. Stir in butter and season to taste with salt and pepper.
Remove meat from oven and allow to rest 20 minutes before serving. Reheat sauce
and pass separately.
Description:
"Venison roast that starts with a rich wine marinade."
Cuisine:
"American"
Source:
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : For a tender roast, you will want to leave the venison a day or two in the
peppery red-wine and cognac marinade.
Nutr. Assoc. : 1568 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Roasted Chicken with Lemon-Parsley Sauce
Recipe By :
Poultry Summer
Winter

-------- ------------ --------------------------------
1 lemon
2 whole chicken breasts -- split
Salt
1/3 cup chopped parsley
COOKING AND SERVING: Heat oven to 450�F. Squeeze 1/4 cup lemon juice. Melt the
butter in a small saucepan or in the microwave. Sprinkle chicken with salt and
pepper. Put chicken in a baking dish skin side up and drizzle with half of the
butter. Bake until skin is crisp and golden brown and juices run clear, about 25
to 30 minutes. Put chicken on a serving platter and keep warm.
Stir the lemon juice and remaining butter into pan juices, scraping the pan with a
wooden spoon to deglaze. Add the parsley and season to taste with salt and pepper.
Pour sauce over chicken and serve immediately.
Description:
"Parsley's sweet flavor balances the tang of lemon in this simple pan
sauce."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : PARSLEY: Used in ancient Greece and Rome, parsley's bright, green leaves,
slender stringy stalks, and sweet flavor, contribute to a range of dishes and
sauces, including those using fines herbes (parsley, tarragon, chervil, and
chives) or a bouquet garni.
Nutr. Assoc. : 0 0 0 0 0 0
Roasted Onions
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
8 medium onions -- peeled
1/4 cup butter
1/4 cup olive oil
1/8 teaspoon salt
Heat oven to 400�F. Place onions in glass casserole baking pan or roasting pan.
Mix butter and oil together and rub the baking pan. Peel the onions and rub
completely with the butter and oil mixture. Set the onions closely together in the
baking dish. Drizzle the remaining oil and butter over the onions. Sprinkle with
paprika and bake for 30 minutes, baste onions with the drippings and bake for 20
minutes. Baste again and turn onions to allow them to roast evenly. Bake for 15
minutes and baste again. Bake for 15 - 20 minutes, remove from pan and drain on
paper towels. Sprinkle with salt and pepper and serve.
Description:
"Slow-baked, oven-caramelized whole onions."
Cuisine:
"English"
- - - - - - - - - - - - - - - - - - -
NOTES : A tighter onion will take longer to bake, so add extra time�if you use
Spanish onions or the like.
For a change, sprinkle with crumbled Feta cheese instead of salt before serving or
alongside thin slices of buffalo Mozzarella.
Nutr. Assoc. : 0 0 0 0 0 0
Roasted Salmon Fillets with Tomato-Basil Sauce
Recipe By :
Seafood Spring
-------- ------------ --------------------------------
Tomato-Basil Sauce -- (see recipe)
4 salmon fillets (1 1/4 lbs.)
Salt
TO COOK: Make the Tomato-Basil Sauce recipe in this cookbook. Keep warm.
Heat oven to 325�F. Brush the salmon fillets with olive oil and sprinkle with 1/2
teaspoon salt. Heat a large nonstick ovenproof skillet. Saut� salmon fillets,
turning once, until they are lightly browned, about 4 minutes. Transfer skillet to
oven; roast salmon until opaque throughout, about 5 minutes longer.
TO SERVE: Stir basil into the sauce. Spoon a portion of sauce onto each warm
dinner plate. Place a salmon fillet in each pool of sauce. Serve immediately.
Description:
"Quick and healthy fish saut� with creamy tomato sauce."
Cuisine:
"French"
Source:
Cost 7 Depth 5
- - - - - - - - - - - - - - - - - - -
NOTES : Using a common French technique of saut�ing or searing and then roasting
fish or meat, Patricia Wells cooks salmon to perfection. Served with a heady
Tomato-Basil Sauce, these salmon fillets are good enough for an elegant dinner.
Serve with a salad of endive and watercress tossed in a Dijon mustard vinaigrette.
Nutr. Assoc. : 0 4817 0 0
Tomato-Basil Sauce
Recipe By :
Sauce Spring
Summer
-------- ------------ --------------------------------
4 medium tomatoes -- peeled, seeded, and coarsely chopped
1/2 cup heavy cream
Salt
Ground black pepper
1/2 cup loosely packed julienned basil leaves
TO PREPARE: Heat oil in a medium saucepan. Add shallots; saut� until softened,
about 2 minutes. Add tomatoes; simmer until tomato sauce thickens, about 10
minutes. Add cream; simmer until heated through, about 2 minutes. Season with 1/2
teaspoon salt and 1/4 teaspoon pepper or to taste; cover and keep sauce warm.
dinner plate. Place a salmon fillet or piece of fish or meat in each pool of
sauce. Serve immediately.
Description:
"A creamy, light tomato sauce good for any fish or meat."
Cuisine:
"Italian"
Source:
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This sauce is part of the Roasted Salmon Fillets with Tomato-Basil Sauce
recipe (see recipe in this cookbook).
Nutr. Assoc. : 0 0 0 0 0 0 26049
Roasted Tomato Sauce
Recipe By :Dee Bell

Pasta Sauce
Spring Summer
-------- ------------ --------------------------------
6 large fresh Italian plum tomatoes -- cut in half
OR
3/4 tablespoon dried parsley
Salt
Black pepper
1 cup rice milk
OR
1 cup milk
OR
1 cup cream
OR
1 cup tomato juice
Oil the bottom of a baking dish with half of the oil. Sprinkle the bottom evenly
with the onions and garlic. Lay the tomatoes on top and sprinkle evenly with salt,
black pepper then the parsley. Drizzle evenly with the rest of the oil.
Bake in a 350�F oven for about an hour and enjoy the incredible fragrance of these
vegetables baking their flavors into each other.
Put into blender with liquid and blend until smooth. Warm gently. Serve over
stuffed peppers, stuffed mushrooms, stuffed zucchini, baked eggplant slices or
pasta.
Description:
"Simple and divine with garlic and onion flavors baked into Roma
tomatoes, then blended."
Cuisine:
"Italian"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
NOTES : Roma tomatoes make a much thicker and more flavorful sauce, but the
flavors are still wonderful together if you need to use regular tomatoes.
Rice milk is the liquid of choice as it has a little sweetness of its own and a
lighter texture, but regular milk works fine. Cream makes a richer, thicker sauce
and tomato juice makes an all tomato sauce with a little less depth.
Nutr. Assoc. : 3773 0 0 0 0 2130706543 0 0 0 2130706543 0 0 0 2130706543 0
2130706543
Roasted Tomatoes
Recipe By :Dee Bell

Side Dish Spring
Summer

-------- ------------ --------------------------------
6 large fresh Italian plum tomatoes -- cut in half
OR
3/4 tablespoon dried parsley
Salt
Black pepper
Oil the bottom of a baking dish with half of the oil. Sprinkle the bottom evenly
with the onions and garlic. Lay the tomatoes on top and sprinkle evenly with salt,
black pepper then the parsley. Drizzle evenly with the rest of the oil.
Bake in a 350�F oven for about an hour and enjoy the incredible fragrance of these
vegetables baking their flavors into each other.
Serve warm or cold, by themselves, or on focaccia. Use in pasta salads for extra
flavor.
Description:
"Simple and divine with garlic and onion flavors baked into Roma
tomatoes."
Cuisine:
"Italian"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Roma tomatoes hold together better for serving, but the flavors are still
wonderful together if you need to use regular tomatoes. (Regular tomatoes will be
wetter and more difficult to manage.)
Nutr. Assoc. : 26401 0 0 0 0 2130706543 0 0 0
Roasted Veal Loin with Yellow Pepper Sauce
Recipe By :
Main Course Spring
Summer

-------- ------------ --------------------------------
Roasted Yellow Pepper Sauce -- (see recipe)
3 pounds boneless veal loin -- trimmed, tied and patted dry
Salt
Ground black pepper
TO PREPARE: Make the Roasted Yellow Pepper Sauce recipe.
Can be cooled, covered, and refrigerated up to 3 days.
TO COOK: For the veal loin, heat oven to 350�F. Sprinkle veal loin with 1 teaspoon
salt and 1/2 teaspoon pepper. Heat oil in a Dutch oven. Cook veal loin over high
heat, turning to sear on all sides, about 8 minutes. Transfer pan to the oven.
Roast veal until a meat thermometer inserted into the center of the roast
registers 125�F, 35 to 40 minutes. Transfer roast to a carving board and let stand
10 minutes.
TO SERVE: Warm Roasted Yellow Pepper Sauce over low heat. Carve veal roast into
1/4-inch thick slices. Spoon a portion of sauce onto each warm dinner plate.
Arrange a portion of veal in each pool of sauce and serve immediately.
Description:
"Low-fat but intriguing sauce accompanies basic roast."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A switch from the traditional heavy Italian meal of roast veal and
risotto. This version is light but appealing, using a light sauce from roasted
yellow peppers in place of the usual fatty pan drippings. Chef Mills makes a
butter-free risotto to go with this dish.
Nutr. Assoc. : 0 5416 0 0 0
Roasted Yellow Pepper Sauce

Recipe By :
Spring Vegetable

-------- ------------ --------------------------------
2 medium yellow bell peppers
1 tablespoon tarragon vinegar or white wine vinegar
1 cup chicken stock
OR
2 tablespoons minced tarragon
Salt
Ground black pepper
TO PREPARE: Roast bell peppers over a gas flame, under the broiler, or on the
grill, until skins blacken and blister. Cool, peel, seed, and chop bell peppers
coarse; set aside. Heat oil in a medium skillet. Add onions and bell peppers;
saut� until onions soften, about 3 minutes. Add vinegar, simmer until vinegar
evaporates, about 1 minute. Add wine; simmer until liquid reduces to 1 tablespoon,
about 2 minutes. Add stock; simmer until liquid reduces to 1/2 cup, about 10
minutes. Cool slightly, then transfer to a food processor; add tarragon, 1
teaspoon salt, and 1/2 teaspoon pepper; pur�e until smooth. Set sauce aside. (Can
be cooled, covered, and refrigerated up to 3 days.)
TO SERVE: Warm over low heat. Spoon a portion of sauce onto each warm dinner
plate. Arrange a portion of meat or Roasted Veal in each pool of sauce and serve
immediately.
Description:
"A low-fat sauce/gravy for Veal Loin and other meats."
Cuisine:
"American"
Source:
Cost 3 Depth 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 5259 0 342 0 2130706543 1484 0 0
Roasted Vegetables with Garlic Oil
Recipe By :Dee Bell

Side Dish Summer

-------- ------------ --------------------------------
3/4 cup garlic oil
OR MIX TOGETHER AND LET STAND FOR 2 HOURS:
3/4 cup olive oil
4 cloves garlic -- minced fine or pressed
1 red bell pepper -- peeled, cored, seeded and quartered
lengthwise
Heat the oven to 350�F. Cut the eggplant into thick slices about 3/4" each. Rub
both sides with salt and lay between paper toweling for one hour. Cut zucchini in
half lengthwise and sprinkle lightly with salt. Using a vegetable peeler, remove
as much of the skin as possible from the peppers. The convex parts will be
difficult, so don't bother trying to get it all. Cut peppers in half lengthwise
and in half again. Halve the roma tomatoes. Cut the potatoes into 1/2" slices.
In a very large roasting pan (the size of a turkey roaster but with shorter sides)
or two smaller baking dishes, brush the pan generously with the garlic oil, lay
the vegetables down, alternating them so flavors can fuse together, but only in
only one layer. Brush the top of the vegetables with the garlic oil. Sprinkle with
salt and pepper. Bake in the oven for about 45 minutes, or until all the
vegetables are tender. Sprinkle with Parmesan and broil for 3 minutes. Serve.
Description:
"Vegetables oven-roasted with garlic oil."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 5 1/2 Fat;
Nutr. Assoc. : 2130706543 0 0 0 0 4695 3234 4600 3773 0
Roasted Yellow Pepper Sauce
Recipe By :
Spring Vegetable

-------- ------------ --------------------------------
2 medium yellow bell peppers
1 tablespoon tarragon vinegar or white wine vinegar
1 cup chicken stock
OR
2 tablespoons minced tarragon
Salt
Ground black pepper
TO PREPARE: Roast bell peppers over a gas flame, under the broiler, or on the
grill, until skins blacken and blister. Cool, peel, seed, and chop bell peppers
coarse; set aside. Heat oil in a medium skillet. Add onions and bell peppers;
saut� until onions soften, about 3 minutes. Add vinegar, simmer until vinegar
evaporates, about 1 minute. Add wine; simmer until liquid reduces to 1 tablespoon,
about 2 minutes. Add stock; simmer until liquid reduces to 1/2 cup, about 10
minutes. Cool slightly, then transfer to a food processor; add tarragon, 1
teaspoon salt, and 1/2 teaspoon pepper; pur�e until smooth. Set sauce aside. (Can
be cooled, covered, and refrigerated up to 3 days.)
TO SERVE: Warm over low heat. Spoon a portion of sauce onto each warm dinner
plate. Arrange a portion of meat or Roasted Veal in each pool of sauce and serve
immediately.
Description:
"A low-fat sauce/gravy for Veal Loin and other meats."
Cuisine:
"American"
Source:
Cost 3 Depth 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 5259 0 342 0 2130706543 1484 0 0
Ronner Asparagus
Recipe By :
Categories : Baked First Course
Side Dish Spring

-------- ------------ --------------------------------
2 eggs (2 to 3)
1 pound asparagus spears
1 cup grated Parmesan cheese
Place the eggs in a pot, cover with water, bring rapidly to a boil and boil for
three minutes. Plunge into cool water and peel.
While the eggs are cooking, prepare each piece of asparagus by bending it lightly
at the broad end until it snaps. Accumulate the tip ends in a steamer and steam
for 3 minutes.
Melt the butter in a pan and gently saut� the garlic.
Butter the bottom of a pie plate. Coarsely chop the peeled egg and spread in the
bottom. Arrange the asparagus on the egg, top with Parmesan cheese and drizzle the
garlic butter over all. Bake until the cheese melts, about 5 minutes. Serve
immediately.
Serves 2 to 4
Description:
"A rich vegetable side dish or light main course of asparagus with
boiled egg, garlic and Parmesan cheese."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3218 0 0 0 0
Rum and Brown-Sugar Applesauce
Recipe By :
Categories : Condiment Dessert
Fall Sauce

-------- ------------ --------------------------------
6 large apples for cooking (about 3 pounds)
1 lemon
3/4 cup firmly packed dark brown sugar
3 tablespoons dark rum
PREPARATION: Peel, core, and thinly slice apples (8 cups) and put slices into a
large saucepan. Grate 1/2 teaspoon lemon zest into the pan, set lemon aside. Cover
and stew the apples over low heat until very tender, 30 minutes. Mash the apples
with a potato masher and squeeze in 2 teaspoons lemon juice. Stir in sugar, rum,
and butter, and over medium heat, simmer, uncovered, until thickened, 10 minutes.
(Can cover and refrigerate up to 5 days.)
Description:
"Bold, robust version of an old favorite."
Cuisine:
"American"
Source:
Yield:
"1 Quart"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1
Other Carbohydrates
NOTES : Use this rum-spiked applesauce as the base of the Applesauce Cake or eat
it on its own, as a simple, homey sweet.
Nutr. Assoc. : 30 0 4336 0 0
Salad of Dark Greens, Radicchio, and Shrimp with a Citrus-Ginger Vinaigrette
Recipe By :
Seafood Winter

-------- ------------ --------------------------------
DRESSING
2 scallions
1 teaspoon grated fresh ginger root
2 oranges
3 lemons
2 tablespoons whole grain mustard
2/3 cup white wine vinegar
Salt
1/2 cup olive oil
1 1/2 cups peanut oil
1/2 cup fresh parsley leaves
1 tablespoon fresh coriander leaves (optional)
SALAD
1 pound snow peas
3 pounds jumbo shrimp -- about 60
1 large red onion
1 head bok choy
12 ounces spinach
2 heads romaine lettuce
1 head escarole
1 head radicchio
PREPARATION: For the dressing, chop scallions. Grate the ginger. Squeeze juices
from oranges and lemons into a blender jar or the bowl of a food processor. Add
the mustard, vinegar, ginger, scallions, and salt and pepper to taste and blend
well. Gradually add the oils in a thin stream. Add the parsley and coriander and
blend until just smooth, with bits of the greens still visible. Or, mince the
herbs by hand, whisk ginger, scallions, juices, mustard, vinegar, and salt and
pepper together, whisk in oil, adding it slowly, and then whisk in herbs.
String the peas. Cook peas in boiling salted water until they turn bright green,
about 15 seconds. Plunge in cold water. Drain and dry. Using the same water, cook
the shrimp until just opaque and slightly curled, about 2 minutes. Plunge in cold
water and dry. Peel and devein the shrimp. Cut red onion into thin slices and
rinse under cold, running water for a few minutes to lessen its sharpness. Wash
and separate the stalks of bok choy and cut into 1/4-inch slices, including some
of the dark greens. Toss together the peas, shrimp, onion, and bok choy. Chill
until just before serving. Wash spinach, romaine, escarole, and radicchio. Dry,
wrap in paper towels, put in plastic bags, and refrigerate. Recipe can be made to
this point a day ahead.
SERVING: Tear the greens. Toss all the ingredients with the dressing and put into
a serving bowl or on a deep platter.
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This salad is naturally so colorful that garnishing would be an exercise

in lily gilding.
Nutr. Assoc. : 0 0 3366 0 0 20083 0 0 943 0 0 0 1035 2863 0 3394 5020 0 0
0 0 0 0 0
Salmon and Pasta with Parmesan Sauce
Recipe By :Jennifer Strumwasser 4/94

Pasta Seafood

-------- ------------ --------------------------------
3/4 pound salmon fillets
1 bunch fresh asparagus
WHITE SAUCE WITH CHEESE

2 tablespoons margarine
2 cups milk
Salt
Pepper
1 package fresh pasta
Steam asparagus. Broil the salmon (10-15 min). Boil the pasta as directed on the
box. Melt margarine, saut� garlic, add flour and milk. Boil over low heat till
thick. Add most of Parmesan to sauce. Pour sauce over noodles and asparagus (cut
into pieces), put some Parmesan on top. Serve with the salmon.
Description:
"Hot pasta with a white Parmesan sauce, asparagus and broiled salmon."
Cuisine:
"American"
Complexity 2 Cost 6
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4817 0 0 0 0 0 3309 0 0 0 3562 0
Salmon Croquettes
Recipe By :
Fried International
Main Course Seafood

-------- ------------ --------------------------------
2 teaspoons butter
2 medium onions -- minced
2 16-ounce cans canned salmon -- drained and flaked
2 eggs -- beaten
OR
1/2 cup egg substitute
1 1/3 cups cracker meal
Ground black pepper
2 cups vegetable oil -- for frying
TO COOK AND SERVE: Heat butter in a medium skillet. Add onions; saut� until
softened, about 4 minutes. Transfer onions to a large bowl; cool slightly. Stir in
salmon, eggs, 2/3 cup cracker meal, and 1/2 teaspoon pepper. Form salmon mixture
into 12 round patties, 2 1/2 inches in diameter; dredge each patty in remaining
2/3 cup cracker meal.
Meanwhile, heat oil to 365�F in a deep, medium skillet. Working in batches to

avoid overcrowding, fry salmon patties, turning once, until golden brown, about 5
minutes. Drain these salmon croquettes on paper towels and serve.
Serves: 6 to 8
Description:
"Comfort food: crisp-fried breaded salmon-and-onion patties."
Cuisine:
"American"
Source:
Cost 3 Depth 2
- - - - - - - - - - - - - - - - - - -
Serving Ideas : The Pipers serve these croquettes with hash browns or grits and
saut�ed onions.
NOTES : If you are watching your cholesterol, you can replace the two eggs called
for in this recipe with 1/2 cup of an egg substitute, like they do at the
restaurant. If cracker meal is unavailable, you can make your own by processing
unsalted saltines in a food processor or crushing them with a rolling pin between
two sheets of waxed paper until they are ground very fine.
Nutr. Assoc. : 0 0 1315 0 0 2130706543 0 0 0
Salmon Rolls

Snack

-------- ------------ --------------------------------
1/4 pound lox
4 ounces cream cheese
1 tablespoon capers
Combine cream cheese with lemon juice and capers. Spread on salmon slices and roll
up. Chill and slice in bite-sized pieces.
Description:
"Petite chilled hors d'oeuvre of lox, slathered with a lemon juice,
capers and cream cheese mixture; rolled and thinly sliced."
Cuisine:
"American"
Yield:
"16 Pieces"
Complexity 1 Cost 5
Portability 10
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : My own creation. A real favorite!

San Francisco Chops
Recipe By :

-------- ------------ --------------------------------
THE CHOPS
4 pork chops -- 1/2 - 3/4 inch thick
1 tablespoon oil
THE SAUCE
2 teaspoons oil
4 tablespoons sherry
OR
4 tablespoons broth
1/4 teaspoon crushed dried red pepper flakes
THICKENER
2 tablespoons cornstarch
2 tablespoons water
Brown chops in oil. Add more oil if needed and saut� the garlic for a minute;
don't burn it. Pour all of the sauce ingredients in the pan. Cover tightly and
simmer over low heat 30 - 35 minutes until the chops are tender, turning once. You
can add a bit of water from time to time to keep sauce from cooking down too much.
Remove the chops. Dissolve the cornstarch in the water and pour this into the
sauce. Cook 'til it thickens. Pour sauce over the chops and serve.
Description:
"Pork chops cooked in thickened sweet and hot soy sauce."
Cuisine:
"American"
Yield:
"4 Pieces"
Complexity 2 Cost 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 0 1363 0 2130706543 0 0 4714 0 0 0 0
Santa Ana Bean Dip

Categories : Appetizer Snack

-------- ------------ --------------------------------
1 15-ounce can non-fat refried beans
1/3 cup salsa
3 tablespoons Parmesan cheese
1 teaspoon Italian seasoning
1 14 1/2-ounce package tortilla chips
Mix all ingredients and heat on stovetop or in microwave until warm. Serve with
tortilla chips.
Description:
"A warm dip of refried beans enhanced with salsa, Parmesan cheese and
Italian seasoning."
Cuisine:
"American"
Yield:
"2 1/3 Cups"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 25028 0 0 0 0 0 272 0 5317
Saucy Tomato Pork Chops
Recipe By :Unknown
Sauce

-------- ------------ --------------------------------
6 pork chops -- 3/4 inch thick
2 tablespoons all-purpose flour
1/4 teaspoon crushed dried thyme (optional)
1 tablespoon vegetable oil
1/4 cup water
1 medium onion -- sliced
Combine the thyme and flour, coat the chops with this mixture. Cook the chops in
the oil over med-high heat. Pour off the fat. Bring the soup, water and onions to
a boil in the pan. Put the chops back in and cook it covered over low heat 'til
they're done (about 10 min.), stirring occasionally.
Description:
"Pork Chops browned with thyme and simmered in tomato soup and onion."
Cuisine:
"American"
Yield:
"6 Pieces"
Complexity 1 Cost 5
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 3159 0 5301 0 0
Sausage and Spinach Shells

Recipe By :Sharon Rountree
Categories : Casserole International
Main Course Pasta

-------- ------------ --------------------------------
16 ounces medium pasta shells -- cooked
1/2 pound sweet Italian sausages -- crumbled, browned
1/2 bunch green onions -- sliced
1 10-ounce package frozen chopped spinach -- thawed, squeeze out water
MIX TOGETHER:
6 ounces tomato paste
18 ounces water
Cook pasta. Brown meat, drain. Add meat, garlic, and onion to pan. Cook until
onions soften. Add spinach and heat through. Drain pasta and arrange in casserole
dish. Top pasta with meat/spinach mixture. In same pan, heat tomato paste and stir
in water a little at a time. Bring to boil and pour over pasta. Serve with grated
Parmesan cheese.
Yields 9 � 13-inch baking dish.
Description:
"A stove-top casserole of layered pasta shells, sausage and spinach,
and tomato sauce."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Complete this one dish meal with garlic bread and salad.
Nutr. Assoc. : 4365 3775 0 0 20077 0 0 0 0
Saut�ed Mixed Vegetables
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 thinly sliced potatoes
2 carrots -- thinly sliced
1 stalk celery -- thinly sliced
1/4 cup frozen corn
OR
1/4 cup fresh corn
1/4 cup thinly sliced mushrooms
2 teaspoons honey
1 pinch ginger
Saut� thinly sliced vegetables in butter and oil until al dente. Sprinkle soy
sauce, ginger and pepper over the vegetables, drizzle with honey and stir well to
coat. Serve immediately.
Description:
"Potatoes, carrots, celery, corn, mushrooms in a gingered, sweet soy
sauce."
Cuisine:
"Chinese"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Try this with just about any vegetables you might have around. Don't feel
bound by the combination used here.
Nutr. Assoc. : 2135 0 0 3449 0 2130706543 4977 0 0 0 0 0 0
Saut�ed Red Snapper with Toasted Pecan Butter
Recipe By :
Seafood Spring
Winter

-------- ------------ --------------------------------
1/2 cup white flour
2 teaspoons garlic powder
1/4 teaspoon ground thyme
4 teaspoons paprika
Salt
4 red snapper fillets� 1 1/2-pounds
OR
4 chicken breasts -- boned and skinned
OR
4 fillets sea bass
OR
4 fillets trout
OR
4 fillets flounder
1/2 cup milk
1/4 cup peanut oil
Toasted Pecan Butter -- (see recipe)
TO PREPARE: For the snapper, mix first 5 ingredients plus 1 1/2 teaspoon salt in a
medium bowl to make a seasoned flour. Dip each red snapper fillet in milk, then
dredge in the seasoned flour.
TO COOK: Heat oil in a large skillet. Add snapper fillets; saut�, turning once
until golden brown, about 6 minutes. Remove snapper fillets; cover and keep them
warm. Remove and discard pan drippings.
Prepare the Toasted Pecan Butter recipe in this cookbook.
TO SERVE: Transfer a snapper fillet to each warm dinner plate. Spoon a portion of
the Toasted Pecan Butter over each fillet and serve immediately.
Description:
"Quick-cooked fillets with a meuni�re sauce."
Cuisine:
"American"
Source:
Cost 5 Depth 5
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This meuniering technique is good for any delicately flavored fish, such
as flounder, trout, or sea bass. Or, try it with chicken breasts.
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 0 0 0 2130706543 0 2130706543 0
2130706543 0 0 0
Toasted Pecan Butter
Recipe By :
Categories : Fall Sauce
Spring Winter
-------- ------------ --------------------------------
2/3 cup pecans
1 tablespoon lemon juice from 1/ 2 lemon
TO PREPARE: Sprinkle pecans with white and cayenne peppers. Heat butter in the
skillet. Add pecans; saut� until browned lightly, about 3 minutes. Remove from
heat, stir in lemon juice and parsley.
TO SERVE: Spoon a portion of Toasted Pecan Butter over each piece of fish or
chicken.
Description:
"Simple sauce with lemon juice and parsley, especially good on fish or
chicken."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A Meuni�ring technique.

Nutr. Assoc. : 0 272 0 3378 0
Saut�ed Wild Mushrooms
Recipe By :
Side Dish Winter

-------- ------------ --------------------------------
3 pounds wild mushrooms (chanterelles, c�pes, or
pleurottes, for example)
3 shallots
1 1/2 tablespoons butter
6 tablespoons cognac
6 tablespoons dry sherry -- (like amontillado)
Salt
PREPARATION: Slice the mushrooms. Mince the shallots. Chop the parsley.
In a frying pan large enough to hold the mushrooms, heat butter and olive oil over
medium heat. Add the shallots and saut�, stirring for 1 minute. Remove shallots
from pan and reserve. Raise heat to medium-high and heat pan until butter and oil
are almost smoking. Add the mushrooms and saut�, tossing occasionally, until done,
about 5 minutes. Return shallots to the pan, add cognac and sherry, and reduce by
about 1/2, about 2 minutes.
SERVING: Just before serving, reheat mushrooms if necessary, toss in parsley, and
season to taste with salt and pepper.
Description:
"Classical, rich treatment of wild mushrooms: saut�ed with shallots,
finished with cognac and sherry."
Cuisine:
"French"
Source:
Complete Meal 3 Cost 10
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : The Pacific Northwest can easily be tagged the wild-mushroom capital of
the U.S. Here's a side dish of Le Gourmand's woodsy favorites.
Nutr. Assoc. : 3386 0 0 0 0 0 0 0 0
Savory Butter
Recipe By :
International

-------- ------------ --------------------------------
refrigerate.
Description:
Cuisine:
"Italian"
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Savory-Swiss Chard Frittata
Recipe By :
Vegetable Winter

-------- ------------ --------------------------------
2 medium potatoes (good for baking)
2 medium onions
4 ounces Gruy�re cheese or Swiss cheese
3 tablespoons Savory Butter -- (see recipe)
7 eggs
1/4 cup milk
1/2 teaspoon salt
3/4 cup blanched Swiss chard
PREPARATION: Slice potatoes 1/4-inch thick. Thinly slice the onions (1 cup) and
grate the cheese (1 cup).
COOKING: Adjust oven rack to high position and heat broiler. Melt the Savory
Butter in a 10-inch oven-proof skillet. Add the potatoes and saut� over medium-
high heat until lightly browned, about 3 minutes. Add the onions and saut� until
softened, about 2 minutes. In a medium bowl, whisk the eggs, milk, cayenne, and
1/2 teaspoon salt. Stir in the Swiss chard and cheese. Pour the egg mixture over
the vegetables and cook, covered, over very low heat until the frittata bottom is
set and the top is still slightly runny, 10 to 12 minutes. Broil frittata until
the top is set and golden, about 2 minutes.
SERVING: Cut frittata into wedges and serve immediately
Description:
"Italian near-omelet with vegetables and Swiss cheese."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 2135 0 697 0 0 0 0 0 5228
Savory Butter
Recipe By :
International

-------- ------------ --------------------------------
refrigerate.
Description:
Cuisine:
"Italian"
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Scalloped Potatoes
Recipe By :
Side Dish Vegetable
Winter

-------- ------------ --------------------------------
1 1/2 pounds potatoes -- sliced thinly lengthwise and wiped dry
2 cloves garlic
Butter
Salt
Milk
Cream
Rub a large gratin dish with garlic (earthenware will take the garlic better) or
put the peeled cloves through a garlic press, rubbing the pur�e and juices all
over the sides and bottom of the dish and discarding any solid debris that
remains. Let it sit for a few minutes until the garlic has dried and is no longer
tacky to the touch.
Butter the dish liberally and pack the potatoes in lightly salted layers. Barely
cover the potatoes in milk and bring to a simmer on the top of the stove (if using
an earthenware dish, protect it with an asbestos pad underneath). Dribble a thin
layer of cream over the surface, dot with thin shavings of butter, and bake at
375-400� for about 45 or 50 minutes, until the liquid has been absorbed.
Serves 4 to 6
Description:
"Baked creamy potato gratin."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This recipe illustrates how careful attention can transform the simplest
ingredients into a truly elegant dish.
Nutr. Assoc. : 4600 0 0 0 0 0
Scamorza alla Griglia (Grilled Smoked Cheese with Tomatoes)
Recipe By :
International Summer

-------- ------------ --------------------------------
2 medium tomatoes -- about 1/2-pound
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1 pound smoked Mozzarella or Scamorza Affumicatta
PREPARATION: Core and cut tomatoes into 1/2-inch dice (1 1/2 cups). Put the
tomatoes, oregano, olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a small
bowl and set aside at room temperature for at least one hour. (Can cover and set
aside up to 4 hours.)
COOKING: Adjust oven rack to high position and heat broiler. Cut the cheese into
1/4-inch thick slices and put, slightly overlapping, on a heatproof plate. Broil 3
inches from element until cheese bubbles and begins to turn golden brown, about 2
minutes.
SERVING: Spoon the tomato mixture over the hot cheese. Serve immediately.
Serves:4 to 6
Description:
"Smoked cheese slices toasted and topped with marinated chopped
tomatoes."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Scamorza is one of a group of pulled curd cheeses related to Mozzarella.

White, creamy and denser than Mozzarella, scamorza is made from cow's milk, to
which ewe's milk is occasionally added. In Italy, scamorza is also made from
buffalo milk.
Nutr. Assoc. : 0 0 0 0 0 922 0

Seville-Style Pot Roast
Recipe By :
Winter

-------- ------------ --------------------------------
3 tangerines
1/2 teaspoon minced fresh rosemary
OR
2 cloves garlic
Salt
Pepper
1 teaspoon paprika
3 pounds boneless chuck roast (3 to 3 1/2 pounds) -- rolled
PREPARATION: Grate 1 teaspoon zest from tangerines. Squeeze 1/2 cup tangerine
juice. Mince rosemary. Mash the garlic with a pinch of salt. Combine 1/4 teaspoon
pepper, rosemary, tangerine zest, paprika, garlic, and oil. Cut tiny slashes all
over the surface of the meat with a sharp knife, about 1/4-inch deep. Rub the
mixture into the meat.
COOKING AND SERVING:Heat the broiler. Sear the meat under the preheated broiler
until well browned on all sides, about 20 minutes. Put the meat in the center of a
large piece of heavy-duty foil. Wrap the foil around the meat, sealing all the
edges with a double fold to form an airtight package. Do not add any liquid or
salt. Reduce heat to 250�F. Put the wrapped meat in a shallow roasting pan and
cook in oven until tender, about 4 hours.
Unwrap meat and pour juices into a saucepan. Skim off excess fat, add tangerine
juice, and cook over high heat until the juices are reduced by half, about 20
minutes. Season with salt and pepper. Cut the meat into thick slices and pass the
sauce separately.
Description:
"Chuck roast coated with a mixture of rosemary, garlic and tangerines
before roasting."
Cuisine:
"Spanish"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This beef is good either warm or at room temperature.

Nutr. Assoc. : 0 3399 0 2130706543 0 0 0 0 0 2181
Shallot and Parsley Butter
Recipe By :
Categories : Sauce

-------- ------------ --------------------------------
1/4 cup chopped fresh flat-leaf parsley
3 shallots
2 cups fresh fish stock
OR
2 cups white wine
OR
2 cups canned clam broth
2 tablespoons sherry vinegar
Salt
10 ounces butter -- softened
Chop the parsley and mince the shallots. Put the shallots, fish stock, and vinegar
in a saucepan and reduce to 1/3 cup over medium-high heat, about 15 minutes. Set
aside to cool to room temperature. Beat the parsley, salt to taste, and cooled
stock reduction into softened butter.
Butter can be made up to 2 days ahead. Keep refrigerated.
Description:
"An infused butter with reduced fish stock, especially good on saut�ed
fish."
Cuisine:
"American"
Source:
Cost 3 Depth 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Makes the Herbed Salmon recipe zing.

Nutr. Assoc. : 20069 0 3295 0 2130706543 0 2130706543 0 0 0
Shanghai Wings

Poultry Sauce
Snack

-------- ------------ --------------------------------
14 chicken wings
SHANGHAI SAUCE
2 teaspoons Chinese hot sauce
2 tablespoons honey
1 teaspoon ginger
1/2 teaspoon garlic
Split wings at each joint and discard tips; pat dry. Deep fry 12 minutes or until
completely cooked and crispy. Or, for equally crispy wings, bake on a rack in a
roasting pan at 425� for 1 hour; turn after 30 minutes of cooking time.
Combine hot sauce and remaining ingredients. Dip wings in sauce to coat
completely. Or place hot sauce, remaining ingredients and wings in airtight
container and shake to coat.
Description:
"An Asian version of buffalo wings; deep-fried wings smothered in a
hot sweet and soy sauce."
Cuisine:
"Chinese"
Yield:
"24 Pieces"
Cost 2 Difficulty 5
Spicy Hotness 3
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 20151 0 0 0
Sharon's Pizza in a Loaf
Recipe By :
Main Course Snack

-------- ------------ --------------------------------
2 tablespoons salad oil
10 sausages - sweet or hot or combination
2 tablespoons fats and oils -- reserved from frying sausages
3 green bell peppers -- sliced
3 cups sliced onions
1 cup grated Mozzarella cheese
1/2 teaspoon salt
1 13 3/4-ounce package hot roll mix
3/4 cup pizza sauce
Preheat oven to 375�F. In large skillet heat oil. Add sausages and cook over
medium heat until well browned and thoroughly cooked; about 20 minutes. Remove
from skillet and set aside to cool. Spoon off all but second measure of fat
(drippings) in skillet. Add peppers, onions, oregano and salt and saut� until
vegetables are tender. Set aside to cool.
Prepare hot roll mix according to package directions. Cover and let rise. Cover a
large jelly-roll pan with foil; grease foil and set aside. Cut sausages in half
lengthwise.
When dough has doubled in bulk, punch down. Knead slightly. Let rest 10 minutes.
Roll dough out to a 15 � 11 inch rectangle and transfer to pan. Spread with pizza
sauce up to 1 inch from sides. Spread evenly with vegetables. Add the Mozzarella
cheese.
Starting at 15 inch side, roll dough into thirds and tuck ends under to seal. Bake
30 - 35 minutes or until golden and loaf sounds hollow when tapped. Cool slightly
on baking sheet. (You can prepare to this point, cool, wrap, and freeze. To serve;
thaw and heat covered for about 20 - 25 minutes). Cut into 1 inch slices.
Description:
"Roll dough layered with sausage, vegetables, sauce and cheese;
rolled, baked and sliced."
Cuisine:
"American"
Complexity 4 Cost 4
Depth 3 Fanciness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Great for kids or adult finger-food parties.

Nutr. Assoc. : 0 4840 4267 0 20230 0 26153 0 26397 0
Shirred Eggs
Recipe By :Dee Bell

International

-------- ------------ --------------------------------
1 teaspoon melted butter
OR
2 tablespoons cream
1 egg
Salt
Black pepper
VARIATIONS� CHOOSE ONE OR HALF EACH OF TWO

1 tablespoon chopped sausages
OR
1 tablespoon chopped ham
OR
1 tablespoon chopped fish
OR
1 tablespoon chopped shrimp
OR
1 tablespoon chopped crab
OR
1 tablespoon chopped cooked bacon
1 whole artichokes
OR
Spinach -- saut�ed, chopped
1 tablespoon grated cheese or Parmesan cheese
Heat the oven to 350�F. Use a small baking dish just large enough for one egg (or
two at the most).
If using butter, melt it in the oven, right in the egg dish, remove it and turn
the dish to coat the entire inside. Place egg in the dish and cover with foil and
without seasoning. Place dish in the oven and bake for about 10 minutes, or until
the whites are solid and the yolk is soft.
If you are using cream, place half of the amount in the bottom of the dish, then
the egg, then the rest of the cream, then cover without seasoning and bake for
about 10 minutes.
Season to taste with salt and pepper.
Variations: Prepare according to ingredient section.
For the meats: Place them around the egg after following all the other
instructions.
For the vegetables: Place them in the dish after melting the butter, then put the
egg on top.
For the cheese: Sprinkle over the top of the egg and cover.
For Florentine: Put the spinach in the bottom of the dish, then the egg then
sprinkle with Parmesan.
Description:
"Delicately baked eggs with variations."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : True shirred eggs are started on top of the stove and then baked in the
oven, but there is no need for fussing with this. Just cover with foil to help the
eggs cook in the same way.
Nutr. Assoc. : 2130706543 0 0 0 0 0 0 0 2130706543 0 0 0 2130706543 0
2130706543 0 2130706543 0 2130706543 2130706543 0 0 20082
Shrimp Monica
Recipe By :
Pasta Sauce
Seafood

-------- ------------ --------------------------------
1/2 cup butter
5 whole green onions -- chopped
1 pound shrimp -- cleaned
2 whole cooked rotini or pasta shells
2 cups half-and-half
2 whole garlic -- minced
2 tablespoons horseradish
2 tablespoons Seafood Magic or Tom Cachere Seasoning
Melt butter in skillet, add green onions. Saut� for a few minutes. Add shrimp;
saut�. Add cooked pasta to mixture, stir. Add half and half, horseradish, garlic
and optional seasoning. Stir well to mix. Let simmer 10 - 15 minutes until heated
through. Option: Add wine to butter mixture; becomes Shrimp Cher�.
Description:
"Pasta and shrimp in a green onion, horseradish cream sauce."
Cuisine:
"French"
Cost 6 Depth 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 2836 704 0 0 4164
Sicilian Eggplant Relish with Tuna (Capunatina con Tonno)
Recipe By :
Seafood Side Dish
Spring Summer

-------- ------------ --------------------------------
1/2 cup olive oil (optional)
1 large globe eggplant -- medium diced
1 large onion -- medium diced
2 stalks celery -- medium diced
3 medium tomatoes -- peeled, seeded, and diced
1/3 cup coarsely chopped Kalamata olives -- pitted
1/3 cup coarsely chopped green Sicilian olives -- pitted
3 tablespoons black raisins -- soaked in warm water for 20 minutes,
drained and squeezed dry
OR
1 1/2 tablespoons golden raisins -- soaked in warm water for 20 minutes,
drained and squeezed dry
2 tablespoons pine nuts -- toasted
Salt
Ground black pepper
1 6 1/2-ounce can Italian tuna or canned tuna-packed in
olive, and flaked
TO COOK: Heat 2 tablespoons oil in a large skillet. Working in batches to avoid

overcrowding and adding an additional 4 tablespoons oil as necessary, saut�
eggplant until browned, about 7 minutes. Transfer eggplant to a medium bowl; set
aside.
Heat remaining 2 tablespoons oil in the now empty skillet. Add onions and celery;
saut� until softened, about 4 minutes. Add next 6 ingredients; simmer to blend
flavors, about 20 minutes. Stir in pine nuts and season with 1 teaspoon salt and
1/2 teaspoon pepper or to taste. (Can be covered and refrigerated up to 3 days.)
TO SERVE: Stir in tuna and its oil; serve warm, at room temperature, or chilled.
Description:
"Sunny saut�ed eggplant with tuna, tomatoes, olives and raisins
whistles a distinct Arab tune."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This relish contains eggplant and raisins, illustrating the Arab influence
on Sicilian cooking. If Italian tuna packed in olive oil is unavailable, domestic
tuna packed in oil can be substituted.
Nutr. Assoc. : 986 3234 0 0 26093 2678 4282 2130706543 0 2478 0 4489 0 0
5327 0
Simple Tomato-Garlic-Basil Pasta Sauce
Recipe By :Dee Bell


-------- ------------ --------------------------------
1/4 cup olive oil
2 1/2 cups canned tomatoes -- chopped
OR
2 1/2 cups fresh tomatoes -- peeled, chopped
2 tablespoons chopped fresh basil
OR
1 tablespoon crumbled dried basil
Salt
Black pepper
Saut� the garlic in the olive oil until golden and stir in the tomatoes. Start
your pasta cooking. Simmer for 5 minutes, add the basil, and simmer for 5 minutes
more. Salt and pepper to taste. Serve warm over noodles or pasta and topped with
Parmesan cheese.
Description:
"Canned or fresh tomatoes, simmered with garlic and basil."
Cuisine:
"American"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Make this with fresh basil if at all possible. This recipe is so simple
that it is enlivened by the fresh basil.
Nutr. Assoc. : 0 0 2130706543 0 0 0 0 2130706543 0 0
Skewers of Pork, Pineapple, Peppers and Other Things

Pork Vegetable

-------- ------------ --------------------------------
2 pounds pork tenderloin
16 small onions -- parboiled 5 minutes
1 pineapple -- cubed
2 red bell peppers -- cubed
10 cherry tomatoes (optional)
MARINADE
1/2 cup soy sauce
1 tablespoon chopped ginger
Pepper
Combine all ingredients in large ceramic or glass bowl. Marinate in refrigerator

overnight or 12 to 24 hours. Remove from refrigerator and allow to come to room
temperature before grilling. Alternate ingredients on bamboo skewers. Cook over
charcoal 15 minutes or until done to your taste.
Description:
"Soy-ginger marinated kabobs of pork, fruit and vegetables grilled on
an open flame."
Cuisine:
"American"
Cost 4 Difficulty 2
- - - - - - - - - - - - - - - - - - -
NOTES : Carol's favorite.

Nutr. Assoc. : 0 0 0 0 26368 0 0 0 0 631 0
Skillet Supper

Sauce

-------- ------------ --------------------------------
1 pound ground beef -- browned and drained
OR
1 pound sausages -- browned and drained
1 20-ounce can stewed tomatoes
OR
AND
1 cup water
2 cups macaroni -- uncooked
1 teaspoon salt
2 teaspoons chili powder
Brown sausage (or ground beef) in heavy skillet, breaking meat apart with a fork.
Pour fat off as it collects. Stir in remaining ingredients. Bring to boil; cover
pan. Simmer, stirring often to prevent sticking. Cook until macaroni is tender
(20-25 mins).
Description:
"Browned ground beef, tomatoes and macaroni cooked together on the
stovetop."
Cuisine:
"American"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3605 0 2130706543 2130706543 0 1506 0 0 0 0 652 0

Slavonian Sauerkraut
Recipe By :
Main Course Pork
Winter

-------- ------------ --------------------------------
1/2 pound pork shoulder -- cut 1/ 2"-1" cubes
3 tablespoons bacon fat or olive oil
1 onion -- chopped
1 small clove garlic -- minced
3/4 pound kielbasa -- cut in 1-inch slices
6 cups sauerkraut -- drained and rinsed
1 3/4 cups chicken stock (more if necessary)
1 bay leaf -- broken
2 teaspoons minced fresh parsley
In a large heavy pot, saut� pork in drippings or oil until browned on all sides,
about 5 minutes.
Add remaining ingredients, cover pot, and simmer for 2 hours, adding a small
amount of additional stock if mixture seems too dry. Discard bay leaf before
serving.
Serves 4 to 6
Description:
"Garlic sausage and pork simmered with sauerkraut in a thick stew."
Cuisine:
"Slavic"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 2120 0 3505 0 0 342 4826 0 3394
Slieve na B�an Carrots
Recipe By :
Side Dish Vegetable

-------- ------------ --------------------------------
12 carrots, young and tender -- halved lengthwise
1/2 cup milk
1 pinch salt
1 pinch pepper
1/2 cup heavy cream
2 egg yolks
1 teaspoon finely chopped fresh parsley
Trim and wash carrots. Halve lengthwise. Melt butter over moderate heat. add milk
and season with salt and pepper. Add carrots and cook gently until just tender.
Remove from heat and stir in heavy cream and beaten egg yolks.
Reheat, but do not boil, stirring constantly until eggs thicken. Correct the
seasoning and add parsley. Serve warm.
Description:
"Carrots in a parsleyed egg-cream sauce."
Cuisine:
"English"
- - - - - - - - - - - - - - - - - - -
NOTES : The reddish crest of the Slieve na B�an (The Mountain of Women, in
Ireland), rising above the milk white mist that forms there, gives its name to
this dish of cream wreathed carrots.
Nutr. Assoc. : 2495 0 0 0 0 0 0 0
Smoked Beef Carpaccio with Caper-Parsley Vinaigrette
Recipe By :
Categories : Appetizer Beef
Fall First Course
International Spring
Summer

-------- ------------ --------------------------------
Caper-Parsley Vinaigrette -- (see recipe)
9 ounces beef fillet -- smoked, cut crosswise into paper-thin
slices
TO PREPARE: Prepare the Smoked Beef according to instructions in the Guide to
Brining and Smoking. Chill the beef, then slice it with a razor-sharp knife or a
meat slicer.
Prepare the Caper-Parsley Vinaigrette recipe in this cookbook.
TO SERVE: Place 3 slices of smoked beef on each plate. Spoon a portion of Caper-
Parsley Vinaigrette over the beef and serve.
Serves: 4 to 6
Description:
"Thinly sliced meat with a savory dressing."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2184 0
Caper-Parsley Vinaigrette
Recipe By :

-------- ------------ --------------------------------
1/4 cup drained and minced capers
1/3 cup minced fresh parsley
TO PREPARE: Mix all ingredients in a small nonreactive bowl.
TO SERVE: Spoon a portion of Caper-Parsley Vinaigrette over the beef or meat of

your choice and serve.
Description:
"A very simple, lively accompaniment to smoked meats."
Cuisine:
"Italian"
Source:
Yield:
"3/8 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Best with razor-thin sliced meat.

Nutr. Assoc. : 0 0 2478 0 0
Smoked Scallops with Curry-Chive Mayonnaise
Recipe By :
Spring Summer

-------- ------------ --------------------------------
Curry-Chive Mayonnaise -- (see recipe)
20 large scallops (about 1 1/4-pounds) -- smoked
TO PREPARE: Prepare the Smoked Scallops according to the Guide for Brining and
Smoking.
Prepare the Curry-Chive Mayonnaise recipe in this cookbook.
TO SERVE: Place 5 smoked scallops on each plate. Spoon a portion of the Curry-
Chive Mayonnaise alongside the scallops and serve.
Description:
"Lightly smoked shellfish with a dash of Subcontinent flavor."
Cuisine:
"Indian"
Source:
Cost 7 Depth 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 4847 0
Curry-Chive Mayonnaise
Recipe By :
Sauce

-------- ------------ --------------------------------
1/2 cup mayonnaise
1 teaspoon curry powder
1 tablespoon chives
1 teaspoon sherry vinegar
1/4 teaspoon salt
TO PREPARE: Mix all ingredients in a small bowl.
TO SERVE: Spoon a portion of the Curry-Chive Mayonnaise alongside smoked scallops,

shrimp or clams and serve.
Description:
"Fragrant, snappy sauce for smoked shellfish."
Cuisine:
"Indian"
Source:
Yield:
"1/2 Cup"
Intricacy 0 Portability 7
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0
Smoked Shrimp with Pineapple Salsa
Recipe By :
Spring Summer

-------- ------------ --------------------------------
Pineapple Salsa -- (see recipe)
20 jumbo shrimp (about 1 1/4-pounds) -- smoked
TO PREPARE: Prepare the Smoked Shrimp by brining and smoking according to the
instructions in the Guide to Brining and Smoking.
Prepare the Pineapple Salsa.
TO SERVE: Arrange 5 shrimp on each plate. Spoon a portion of the Pineapple Salsa
alongside the shrimp and serve.
Cuisine:
"Caribbean"
Source:
Cost 8 Depth 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat;
Pineapple Salsa
Recipe By :
Spring Summer

-------- ------------ --------------------------------
1/2 small pineapple -- peeled, cored, diced
1/2 small red bell pepper -- diced
1 tablespoon minced cilantro
1 teaspoon lime juice -- from 1/2 lime
Salt
Ground black pepper
TO PREPARE: For the salsa, mix all ingredients including 1/4 teaspoon salt and 1/8
teaspoon pepper in a nonreactive bowl.
TO SERVE: Spoon a portion of the Pineapple Salsa alongside shrimp, fish or meat
and serve.
Serves: 4 to 6
Description:
"Accompaniment for smoked shellfish that's rich in texture and taste."
Cuisine:
"Caribbean"
Source:
Cost 2 Depth 8
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can substitute one cup of diced peaches, nectarines, or plums for the
pineapple.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Soft Shell Crab Cleaning Preparation
Recipe By :
Categories :

-------- ------------ --------------------------------
The best soft-shell crabs are the females. They are plumper and meatier. The tips
of the female crab's claws are redder than the male's claws.
The male soft-shell has a long, tapered belly flap.
Turn the soft-shell crab underside up, and use a small knife to lift up its tail-
like apron (like a breastbone). Remove and discard apron.
Lift the shell on each side of the soft-shell crab. Then, using a small knife,
remove and discard the crab's gills.
Using kitchen shears, snip across the soft-shell crab's face; remove and discard
the eyes and mouth.
Lift the shell where the crab's eyes and mouth were. Then, using a small spoon,
scoop out and discard the crab's innards.
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Soft-shell crabs are crabs in a molting process. They have shed their
shells and begin to grow new ones within two hours. So they are harvested with
great vigilance, as quickly as possible. They are usually stored in wet seaweed
and shipped by air.
Nutr. Assoc. :
Soft-Boiled Egg on Toast or Crackers
Recipe By :Dee Bell


-------- ------------ --------------------------------
Water� for boiling
1 egg
1 teaspoon butter (optional)
1 slice bread -- toasted
OR
3 small crackers -- crumbled
Salt
Black pepper
Boil egg from refrigerator for 4 minutes; or if egg is room temperature for 2 or 3
minutes. Prepare toast with butter or crumble crackers in a bowl or on a plate.
Rap egg top in a circle, remove top and scoop out egg with a spoon. Place egg on
toast or crackers and salt and pepper to taste.
Cuisine:
"English"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : No more, no less.

Nutr. Assoc. : 1582 0 222 0 0 2130706543 0 0
Southern Kale
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
1 large head kale
OR
8 cups chopped kale
12 ounces ham -- cut into small bits
3 tablespoons rice vinegar
1/4 teaspoon salt
Wash kale thoroughly and remove tough stems. Chop and put into a pot with water
and ham bits. Simmer slowly for 10 minutes and add vinegar, sugar, salt and
pepper. Simmer slowly for another 20 minutes or until tender.
Description:
"Kale simmered with diced ham slices, rice vinegar and sugar."
Cuisine:
"American"
Cost 1 Difficulty 0
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
NOTES : The traditional Southern way is to cook a ham bone and cubed salt pork in
water for 45 minutes, then cook the kale in the remaining liquid until almost all
liquid is evaporated. This method is for those who keep ham lunchmeat around, but
do try the bone if you have one.
Nutr. Assoc. : 773 0 2130706543 0 0 0 0 0
Soy-Sesame Sauce
Recipe By :

-------- ------------ --------------------------------
1 tablespoon soy sauce
1 teaspoon sesame oil
1 pinch granulated sugar
PREPARATION: Combine soy sauce, sesame oil, and sugar in a bowl. In a saucepan,
bring chicken stock to a boil and then whisk into soy mixture. Let cool to room
temperature.
Description:
"Useful as a dipping sauce for steamed tofu or chicken."
Cuisine:
"Chinese"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Spaghetti Hash
Recipe By :
Casserole Main Course
Pasta Sauce

-------- ------------ --------------------------------
1 pound spaghetti - perciatelli, ziti or any thick
pasta
2 cups cubed beef brisket or any other cooked
meat
3 medium onions -- chopped
1/4 cup diced green bell peppers
6 ounces tomato sauce
Salt (optional) -- to taste
Pepper (optional) -- to taste
1 1/2 cups diced sharp Cheddar cheese (optional)
1 tablespoon vegetable oil
Cook pasta according to package directions. Drain. Rinse with cold water and drain
again.
In a large nonstick pan saut� onions in oil until golden, add other vegetables,
and saut� two or three minutes. Add meat, cheese, tomato soup, tomato sauce,
oregano, salt and pepper, and combine all.
Spray a 3-quart ovenproof casserole with Pam and layer pasta with sauce, beginning
and ending with a little sauce. This may be frozen at this point.
Additional cheese may be added to the top before baking.
Bake uncovered until heated through and the top is browned, about 30 to 45
minutes.
If frozen, bake covered with foil for 1 hour, uncover and bake an additional hour.
Bake uncovered until heated through.
Description:
"A baked casserole of layers of leftover brisket, tomato sauce,
vegetables and spaghetti."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
NOTES : Can be made with any leftover cooked meat, but is especially tasty with
brisket. Saut�ed mushrooms may be added, but my frugal mother rarely bought them.
Nutr. Assoc. : 5662 2796 0 20088 0 1507 0 0 0 0 4908 0
Spaghetti Squash Salad
Recipe By :Trisha Benedict

Categories : Condiment Salad
Vegetable

-------- ------------ --------------------------------
1 large spaghetti squash
1/4 cup Vinaigrette -- (see recipe)
OR
3 tablespoons oil
AND
1 tablespoon red wine vinegar
1/4 teaspoon nutmeg
1 large tomato -- chopped
Salt -- to taste
Cook spaghetti squash: microwave on HIGH for 12 - 15 minutes by piercing with a

fork; or boil it for 30 minutes. Let stand until cool, then cut off 1/3rd
lengthwise, leaving remaining 2/3rds to form a boat into which to put the finished
salad. (Before slicing, roll it on its side to determine best upright position.)
Remove the "spaghetti strands" from both pieces of squash (a spoon usually helps)
and toss in bowl with other ingredients. Replace in shell. Serve at room
temperature or slightly cool. Best made earlier in the day so the flavors have a
chance to mix.
Description:
"Chilled spaghetti squash tossed with tomato, chives and a sweet and
spice vinaigrette."
Cuisine:
"American"
Cost 2 Depth 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Delicious and unusual summer salad and great for potlucks!
Nutr. Assoc. : 0 0 0 2130706543 0 2130706543 652 0 0 0 0 0
Vinaigrette
Recipe By :
Salad

-------- ------------ --------------------------------
1 large clove garlic -- crushed
1/8 teaspoon Dijon mustard
Put in small jar, close lid tightly and shake vigorously. Let sit as long as
possible to develop the flavor of the garlic.
Description:
"A quick salad dressing made with balsamic vinegar and Dijon mustard."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Easy and quick enough that you can make a fresh batch for each meal!
Spanish Beans

Poultry Side Dish

-------- ------------ --------------------------------
1 pound pinto beans
1/4 pound bacon
1 pound ground beef
1/4 pound onions -- chopped
1 ounce garlic -- chopped
1 cup tomato sauce
3/4 cup tomato pur�e
1/2 tablespoon cumin
1 teaspoon rosemary
Salt -- to taste
Pepper -- to taste
Place beans in large kettle and cover generously with hot water. Set aside and
soak overnight. Drain and add all remaining ingredients. Add enough water to
cover. Cover and simmer gently for 24 hours. (May be put in a 275� oven
overnight.) Stir frequently and add more water if necessary.
Description:
"Pinto beans slow-cooked in ground beef, bacon, tomato, herb and
spice."
Cuisine:
"Spanish"
- - - - - - - - - - - - - - - - - - -
NOTES : If you like Spanish Style beans these are the best! The long slow cooking
is essential for the beans to absorb the fat.
Nutr. Assoc. : 0 0 0 0 0 0 1505 0 272 0 0 0 0
Spanish Omelet
Recipe By :Dee Bell


-------- ------------ --------------------------------
OMELET
2 large eggs
1/2 teaspoon water
Salt
Black pepper
1 tablespoon butter
SPANISH FILLING
1/2 tablespoon butter
1 tablespoon chopped onions
1/2 stalk celery -- chopped
1 tablespoon chopped green bell pepper
1 teaspoon chopped olives (optional)
1 tablespoon chopped parsley (optional)
1 small tomato -- chopped, peeled, drained
Prepare filling first by saut�ing the onions and garlic in the second measure of
butter until clear and light golden; add parsley, celery, peppers, herbs and
tomatoes. Add the olives last.
Prepare omelet: Mix together all ingredients except the first measure of butter.
Melt the butter in a skillet heated to medium and add the egg mixture. Using a
small spatula run around the edges of the skillet, tipping the skillet so the
uncooked egg from the center of the pan can run under the bottom of the cooked
egg. Continue to do this until the egg in the center is still just a little moist,
fill with Spanish mixture, roll the omelet with three folds as you turn it onto
the plate.
Description:
"An omelet filled with tomatoes, celery, peppers and herbs."
Cuisine:
"Spanish"
- - - - - - - - - - - - - - - - - - -
NOTES : This is also delicious with a dollop of sour cream on top as a garnish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5296
Spicy Flank Steak Fajitas in Lettuce "Tortillas"
Recipe By :
Grilled International
Main Course Spring
Summer

-------- ------------ --------------------------------
SPICY SOY MARINADE
4 teaspoons honey
2 teaspoons vinegar
4 teaspoons low-sodium soy sauce
1/2 small jalape�o chile pepper -- seeded and minced
1 pound flank steak

2/3 teaspoon safflower oil
1 large onion -- sliced thin
1 medium green bell pepper -- sliced thin lengthwise
Salt
12 leaves (large) iceberg lettuce
TO PREPARE: For the marinade, mix all ingredients in a large nonreactive baking
dish. Add flank steak and turn to coat the meat; let stand at room temperature for
15 minutes to marinate.
TO COOK: Heat the grill or broiler. Remove flank steak from the marinade; grill or
broil flank steak, turning once, about 5 minutes for medium rare. Transfer flank
steak to a carving board; let stand for 5 minutes.
Heat oil in a nonstick skillet. Add onions and pepper; saut� until softened, about
5 minutes. Season with 1/4 teaspoon salt or to taste.
TO SERVE: Holding a knife at a slight angle, slice flank steak across the grain
into 1/4-inch-thick slices. Arrange a portion of the flank steak on each lettuce
leaf; top with a portion of the onion mixture, then roll lettuce leaf around this
filling. Serve immediately.
Description:
"Beef strips marinated in a lively soy dressing, grilled and wrapped
in lettuce leaves"
Cuisine:
"Mexican"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : Use crisp lettuce leaves instead of tortillas as crunchy, almost

noncaloric wrappers for steak fajitas.
Nutr. Assoc. : 0 0 0 0 0 0 26360 0 0 0 0 2236 0 810
Spicy Sausage in Pastry
Recipe By :
Fall Spring
Summer Winter

-------- ------------ --------------------------------
SAUSAGE FILLING
1 small onion
1 clove garlic
1/2 cup minced fresh parsley leaves
1/2 pound mushrooms
1 teaspoon dried mint
1 tablespoon butter
1/2 pound andouille sausages or chorizo sausages
1/4 teaspoon ground allspice
2 ounces cream cheese -- softened
Salt
1/4 pound butter

4 sheets Filo dough (Phyllo) -- 16 by 12 inches
3 tablespoons finely chopped fresh bread crumbs
PREPARATION: For the filling, mince the onion, garlic, and parsley. Chop the
mushrooms. Melt 1 tablespoon butter in a large frying pan over medium heat and
saut� the onion and garlic until onion is soft, about 4 minutes. Add the mushrooms
and cook, stirring, until all liquid has evaporated, about 5 minutes. Remove
sausage meat from its casing and chop. Add sausage to the pan and heat through.
Add the cumin, allspice, and mint and cook, stirring, for 2 minutes. Transfer the
mixture to a bowl. Stir in the parsley and cream cheese and season to taste with
salt.
Filling can be made a day ahead.
Melt 1/4 lb. of butter. Lay one sheet of phyllo on a work surface, brush it
lightly with butter, and sprinkle with 1/2 tablespoon of the bread crumbs. Fold
the phyllo in half like a book with the bread crumbs inside. Brush top with
butter. Cut folded sheets into thirds crosswise and then in half lengthwise. Cut
off the folded edge to make six squares. Center a rounded teaspoon of the filling
on top of each square. Gather up corners of the phyllo and gently twist to seal.
Repeat with remaining phyllo, butter, and filling.
Phyllo twists can be made 1 day ahead.
COOKING AND SERVING: Heat oven to 400�F. Cook phyllo twists in preheated oven
until phyllo is golden brown, about 10 minutes. Serve warm.
Serves: 12 to 16
Description:
"An appetizer of sausage and sweet spices in phyllo."
Cuisine:
"American"
Source:
Tartness 3
- - - - - - - - - - - - - - - - - - -
NOTES : Sausage is combined with mint, cumin, and allspice for a zesty phyllo
filling. Be sure to keep the phyllo covered while you make these appetizers so
that it doesn't dry out.
Nutr. Assoc. : 0 0 0 20066 0 20135 0 2691 0 0 0 0 0 0 4453 3339
Spinach Pie
Recipe By :Fernand Bos


-------- ------------ --------------------------------
1 8-ounce can crescent rolls
2 10-ounce packages chopped spinach
8 ounces cream cheese
6 ounces bacon
1 egg
2 tablespoons whipping cream
Butter
Preheat the oven to 375�F. Warm the spinach. Separate the eggs into yolk and
white. Mix the yolk with the heated spinach and add the whipping cream. Cut the
bacon in pieces and fry. Add the drained bacon and the cream cheese to the spinach
and mix this well. Keep a little bit of egg white and beat the rest. Mix this
carefully with the spinach and remove the pan from the stove.
Cover the bottom and sides of a buttered springform pan with the dough. With a
fork make some holes in the dough and fill the form with the spinach mix. Make
small strips of the rest of the dough and cover the spinach. Brush the strips with
the leftover egg white. Bake the pie in the oven for about 35 minutes.
Description:
"Ready-made roll dough becomes a basket for a spinach, bacon and cream
cheese filling."
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 2338 0 0 0 0 0 0
Spinach Salad
Recipe By :Dee Bell

Categories : Fried Salad
Spring

-------- ------------ --------------------------------
4 cups spinach -- washed well to remove sand, spun dry, coarsely
chopped
8 strips bacon -- fried, drained and crumbled
1 1/2 cups sliced mushrooms
2 eggs -- hard boiled, chopped
1 pinch paprika
3 tablespoons Honey Mustard Dressing -- (see recipe)
Wash spinach, spin dry, place in refrigerator to chill. Fry bacon until a
combination of chewy and crunchy is achieved (about 10 minutes of medium-slow
cooking). While bacon is cooking, clean mushrooms and thinly slice. Drain bacon on
paper toweling and then crumble. Chop spinach into coarse pieces and toss spinach,
bacon and mushrooms together with Honey Mustard Dressing. Top with chopped egg and
serve with a sprinkle of paprika.
Cuisine:
"American"
Complexity 1 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1423 20004 0 0 0 0
Honey Mustard Dressing
Recipe By :Dee Bell

Categories : Condiments Salad Dressing

-------- ------------ --------------------------------
2 cups mayonnaise
1/3 cup honey
2 teaspoons French mustard-not Dijon
4 teaspoons red wine vinegar
1/2 medium onion -- finely minced
2 teaspoons chopped fresh parsley
OR
1 teaspoon crushed dried parsley
Mix all ingredients well. Taste to be sure you like it (adjust accordingly with
sweet, salt or vinegar). Store in refrigerator for flavor enhancement.
Can be kept indefinitely.
Description:
"Zippy sandwich or spinach salad enhancer."
Cuisine:
"American"
Yield:
"2 3/4 Cups"
Fat Content 10 Good for Crowds 10
Kid Appeal 8 Preparation vs. Cooking 10
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Great for grilled or chilled ham sandwiches, on spinach salad, as
a quick deviled egg base in lieu of all added ingredients, or warmed as a sauce
for meats. Try making potato salad with this too.
Nutr. Assoc. : 0 0 943 0 0 0 0 2130706543
Split Pea Soup
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
2 cups split peas
7 cups water
OR
7 cups broth
1/4 cup butter
2 carrots -- diced
2 bay leaves
1 teaspoon dried basil -- crumbled
OR
2 tablespoons nutritional yeast
AND
2 teaspoons tamari soy sauce (optional)
1 teaspoon honey or brown sugar
Salt
Black pepper
1/4 cup fresh parsley -- chopped (optional)
Cover split peas with water or broth, bring to a boil for 2 minutes, remove from
heat and let stand for one hour. In a large soup pot, saut� onion and garlic in
butter until light golden. Add carrots and celery and saut� for 2 minutes more.
Stir in peas, after their hour is up, and the herbs. If using a ham bone, add it
now. If using the vegetarian version, do not put in the yeast and tamari. For both
versions, only add salt, honey and pepper when soup is finished cooking. Simmer
for about 1 1/2 hours, or until the peas are cooked and mushy. Stir occasionally
to keep it from sticking to the bottom of the pan. When peas are done, remove the
ham bone, or for vegetarian version, add the yeast and tamari, then for both add
honey and salt and pepper to taste. Stir in fresh parsley. Serve plain or with
garnishes of onion, grated cheese or sour cream.
Description:
"Basic, hearty, split pea soup with diced carrots."
Cuisine:
"French"
Yield:
"7 Cups"
- - - - - - - - - - - - - - - - - - -
NOTES : A filling meal, complimented nicely with dark Russian rye bread or a dark
pumpernickel.
Nutr. Assoc. : 0 1582 0 2130706543 0 0 0 0 0 0 0 3651 0 2130706543 0
2130706543 731 0 0 0
Spring Greens with Sherry Vinaigrette
Recipe By :

-------- ------------ --------------------------------
SHERRY VINAIGRETTE
1 1/2 tablespoons sherry vinegar
Salt
Ground black pepper
6 tablespoons walnut oil
2 quarts salad greens assorted� arugula, mache, oak

leaf lettuce, baby mustard, or frisee
TO PREPARE: For the vinaigrette, mix vinegar, mustard, 1/2 teaspoon salt, and 1/4
teaspoon pepper in a small nonreactive bowl. Whisk in oil in a slow stream.
TO SERVE: Mix greens in a serving bowl. Toss with vinaigrette and serve.
Description:
"Simple green salad based on sherry vinegar."
Cuisine:
"American"
Source:
"Cook's Magazine March 1990"
Cost 5 Depth 5
Spicy Hotness 5 Sweetness 2
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Use any assortment of spring greens in this salad.

Nutr. Assoc. : 0 0 0 0 0 0 0 4163 0 0
Squash Casserole

Main Course Side Dish
Vegetable

-------- ------------ --------------------------------
1 12-ounce package frozen squash
OR
2 cans squash
12 ounces grated kinds of cheese or Cheddar cheese
3 4-ounce tubes Ritz crackers
1 onion
1 10 3/4-ounce can cream of mushroom soup
Salt
Black pepper
If using frozen squash: Cook squash according to package directions until soft.
Cut up into small pieces and put into large mixing bowl.
If using canned squash: Drain squash. Put into large mixing bowl and mash with
potato masher.
Chop onion and fry in bacon grease in a small skillet until slightly browned. Add
to squash mixture. Add cream of mushroom soup and cheese to squash mixture. Crush
Ritz crackers and add to squash mixture. Add salt and pepper to taste.
Spray baking pan with Pam. Transfer mixture to pan. Bake for 45 minutes or until
browned.
Description:
"Baked casserole of squash, onion, crackers and canned mushroom soup."
Cuisine:
"American"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2130706543 0 0 20082 467 0 2947 0 0
Steamed Blue Crabs
Recipe By :

-------- ------------ --------------------------------
24 large blue crabs
1/2 pound butter
PREPARATION: Bring about 2 cups of water to a boil in a large pot. Put 12 crabs in
a steamer basket or on a rack over the boiling water, and steam, covered, until
crabs turn orange, about 15 minutes. Repeat.
SERVING: Melt butter. Serve crabs, either warm or cool, with the melted butter.
Description:
"Simplicity itself: steamed crabs served with melted butter."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Crabs are always a part of the holiday feast at the Osteens. A little
messy, but worth it.
Steamed Carrots
Recipe By :Dee Bell

Categories : Side Dish Summer
Vegetable

-------- ------------ --------------------------------
4 large carrots -- sliced, 3/4" diagonals
OR
4 cups sliced carrots
1 tablespoon butter
1/2 teaspoon salt or soy sauce
Scrub and peel the carrots and slice into 3/4" slants. Place in steamer, cover and
turn heat on high. Steam for 6 minutes. Toss with melted butter and sprinkle with
salt or soy sauce.
Description:
"Carrot slices cooked in steam."
Cuisine:
"American"
Complexity 0 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is just a basic method for cooking carrots, after which they can be
sprinkled with sugar, brown sugar or drizzled with honey, sprinkled with ginger
and/or lemon juice, salt and/or soy sauce. Stir cream cheese or sour cream into
them. Or experiment with other spices like cardamom, paprika, turmeric or curry.
Nutr. Assoc. : 2495 0 2130706543 0 1326

Steamed Potatoes
Recipe By :
Categories : Fall Side Dish
Spring Vegetable
Winter

-------- ------------ --------------------------------
12 small (to 16) new potatoes
Peel a band of skin from the middle of each potato.
Bring 1 to 2 inches of water to a boil in a large kettle. Place potatoes on a rack

over, but not in, the water. Cover kettle and steam potatoes until just tender, 12
to 16 minutes.
Place the potatoes in a warm serving dish and season with salt and pepper to
taste. Serve immediately.
Serves 4 to 6
Description:
"New potatoes steamed and served with salt and pepper."
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 4600 4826
Steamed Vegetables
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 cups chopped, sliced vegetables
1 1/2 tablespoons butter -- melted
Salt or tamari soy sauce
Black pepper
Scrub and peel vegetables and cut into 1/2 " slices or cubes. Steam in a basket
over water, in a covered pan, for about 6 minutes (for most vegetables). Thinner,
smaller cuts of vegetables will take less time. Start testing for your favorite
degree of doneness at about 4 minutes.
Drizzle with melted butter and season to taste with salt or tamari and black
pepper. This is also a great way to do corn on the cob.
Description:
"Healthy, nutritious al dente vegetables."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 911 0 1326 0
Steamed Vegetables with Fresh Lemon
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
2 cups chopped, sliced vegetables
1 teaspoon butter (optional) -- melted
1 teaspoon lemon juice -- preferably fresh
1/4 teaspoon lemon zest (optional)
Salt (optional)
Black pepper
over water, in a covered pan, for about 6 minutes (for most vegetables.) Thinner,
degree of doneness at about 4 minutes. Drizzle with melted butter (optional) and
season to taste with a sprinkle of lemon, lemon zest and pepper.
Description:
"Healthy, nutritious, al dente vegetables with a lemon zing."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A tasteful way to cut back on butter and salt.

Nutr. Assoc. : 911 0 797 802 0 0
Steamed Vegetables with Oil and Garlic
Recipe By :Dee Bell

Summer Vegetable

-------- ------------ --------------------------------
2 cups chopped, sliced vegetables: carrots,
potatoes, asparagus, celery,squash,
mushrooms or any combination
Salt
Black pepper
over water, in a covered pan, for about 6 minutes (for most vegetables). Thinner,
degree of doneness at about 4 minutes.
There are at least three different ways to prepare the oil and garlic.
� Put oil in small saut� pan and lightly brown garlic on a low flame, then drizzle
over vegetables, toss and season to taste. This method has a very nice flavor
which is a little milder than squeezing fresh garlic into the oil.
� If you are unsure of your dinner guests attraction to garlic, smash a whole
clove of garlic in 1/4 cup of oil and let stand uncovered for at least 1/2 a day,
stirring on occasion. Drizzle measured amount of oil over vegetables, toss and
season to taste. The flavor is more delicate.
� Use a garlic press and squeeze garlic directly into measured amount of oil, toss
and season to taste.
Description:
"Healthy, nutritious al dente vegetables flavored with fresh garlic
and olive oil."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can brown the garlic, let it marinate slowly into the oil, or squeeze
it fresh and directly into the oil. The marination method obviously takes longer.
Nutr. Assoc. : 911 0 0 0 0
Stir-Fried Celery
Recipe By :Dee Bell

Stir-fried Vegetable

-------- ------------ --------------------------------
2 cups sliced celery
1/2 tablespoon sesame oil
1/2 tablespoon oil
2 teaspoons soy sauce
Salt
Black pepper
Heat wok while washing and slicing celery. If using a skillet, wait until celery
is sliced. For wok, add the oil down the sides, then add the sesame oil, then stir
in the butter. Quickly toss in the celery and stir continuously while saut�ing.
When celery is just barely tender (about 7 minutes), turn off heat and stir in soy
sauce. Salt and pepper to taste. Serve.
Description:
"Celery saut�ed in butter and oil with soy sauce."
Cuisine:
"Chinese"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : If using skillet, put the oils in, turn heat on medium-high and add
butter. When butter is melted into the oil, toss in the celery and stir while
saut�ing. When celery is just barely tender (about 8 minutes), remove from heat
and stir in soy sauce. Salt and pepper to taste. Serve.
Nutr. Assoc. : 0 0 0 0 0 0 0
Stuffed Baked Potatoes

Vegetable

-------- ------------ --------------------------------
2 green onions -- sliced
2 russet potatoes -- baked
Split baked potatoes and scoop out flesh. Stir remaining ingredients into
potatoes. Stuff potato shells with cheese mixture. Reheat in oven or microwave.
Description:
"Potatoes baked and mashed with sour cream, green onion and Cheddar."
Cuisine:
"American"
Cost 3 Depth 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Stuffed French Bread
Recipe By :
Categories : Baked Pork
Snack
-------- ------------ --------------------------------
1 loaf raw French bread -- uncooked, use brown and serve
1 1/2 pounds raw bacon
OR
9 slices raw bacon
1 pound Swiss cheese
OR
9 slices Swiss cheese
9 slices cooked ham
CREAM TOGETHER:
1 stick butter
1/4 medium onion -- chopped very fine
1 tablespoon poppy seeds
1 tablespoon dried parsley
Preheat oven to 350�F. Cream butter, add onions, poppy seed, parsley. Cut bread
loaf into 9 slices that DO NOT penetrate to the bottom. Then place as follows into
sliced bread; spread butter mixture into sliced bread. Add sliced cheese, ham and
place raw slices or bacon on the top of each slice in bread. Cook for 15 to 20
minutes until bacon becomes crisp.
Description:
"French bread slathered in onion, poppy seed butter; topped with ham
slices, cheese and bacon and baked."
Cuisine:
"American"
Cost 0 Depth 0
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 2338 2130706543 0 26321 0 0 2130706543 0 0 0 0 0 0 0
Stuffed Zucchini

Categories : Appetizer Main Course
Side Dish Vegetable

-------- ------------ --------------------------------
3 medium zucchini
1 cup chopped fresh mushrooms
2 tablespoons all-purpose flour
1/4 teaspoon crushed oregano
1 cup grated Jack cheese
2 tablespoons chopped pimiento
OR
2 tablespoons green onions
1/4 cup grated Parmesan cheese -- garnish
Cook whole zucchini in boiling salted water about 10 minutes, or until tender;
drain. Cut in half lengthwise. Scoop out centers, leaving a 1/4-inch shell; chop
scooped out portion and set aside.
Melt butter in a large skillet; saut� mushrooms about 3 minutes or until tender.
Stir in flour, oregano; remove from heat. Stir in Jack cheese and pimiento or
green onion; stir in reserved chopped zucchini. Heat mixture through.
Preheat broiler. Fill zucchini shells, using approximately 1/4 cup filling for
each. Sprinkle with Parmesan cheese. Broil several inches from source of heat for
3 - 5 minutes or until hot and bubbly.
Stuffed zucchini may be assembled in advance, covered and refrigerated up to 4

hours. Broil for 5 - 7 minutes instead of 3 - 5.
Description:
"Broiled zucchini stuffed with mushrooms in their own thickened
juices, herbs and Jack cheese."
Cuisine:
"American"
Complexity 3 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Very good!

Nutr. Assoc. : 0 0 2673 0 3133 26152 2130706543 0 0 0
Sugar Syrup


-------- ------------ --------------------------------
1 cup water
3 drops lemon juice
Put water and sugar on a medium heat and stir constantly until the sugar dissolves
and the mixture starts to boil. Let it boil until you get the desired consistency.
Add lemon and let it boil a little, then remove and cool completely.
Description:
"Simple syrup flavored with lemon."
Yield:
"1 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Known as Atter in Arabic. Used in a lot of desserts.

Sumi Salad

Categories : International Pasta
Salad

-------- ------------ --------------------------------
DRESSING
1 teaspoon salt
1 cup oil
6 tablespoons rice vinegar
SALAD
2 bunches green onions -- chopped, include some greens
1 head green cabbage -- chopped
2 3-ounce packages ramen noodles -- crumbled
1/4 cup sliced almonds -- toasted
1/4 cup sesame seeds -- toasted
Toast almonds and seeds in pan or oven until lightly browned. Reserve with
noodles. Combine the first six ingredients for the dressing. Refrigerate. Toss
dressing with cabbage, onions and dry ingredients just before serving. Serve in a
large salad bowl. Leftovers will store in the refrigerator for several days.
Description:
"An Oriental cabbage salad made with ramen noodles, almonds, sesame
seeds and a rice vinegar-sesame vinaigrette."
Cuisine:
"Middle Eastern"
Cost 3 Depth 4
Tartness 4
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 5 1/2 Fat; 1/2
Other Carbohydrates
NOTES : Best cabbage salad! Best of LA Times.

Nutr. Assoc. : 0 652 0 0 0 0 0 0 0 0 2416 1392 0 0
Summer Greens with Baby Beets
Recipe By :
Categories : First Course Salad
Vegetable

-------- ------------ --------------------------------
6 cups torn salad greens -- bite-size pieces
1 cup sliced baby beets -- cooked, peeled
OR
1 cup canned beets -- drained and sliced
1 cup shredded carrots
DRESSING
1 cup buttermilk
1 cup sour cream
OR
1 cup non-fat sour cream
1/3 cup fresh parsley
1 tablespoon paprika
1 teaspoon salt
3 tablespoons blue cheese
Salad Dressing: Combine all ingredients for salad dressing in blender or food
processor and blend until smooth. Chill at least 4 hours to let flavors meld.
Salad: Toss salad greens with dressing to coat, top with shredded carrots and then
beet slices.
Description:
"Tossed green salad with old-fashioned buttermilk-blue cheese dressing
and baby beets."
Cuisine:
"American"
Cost 3 Depth 3
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat;
Nutr. Assoc. : 3600 2130706543 0 0 0 0 0 0 2130706543 0 25082 0 0 0 0 0
Summer Melon Salad
Recipe By :
Categories : Appetizer Dessert
Fall Fruit Dessert
Salad Summer

-------- ------------ --------------------------------
4 small melons
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1 1/2 tablespoons fresh lemon juice -- from 1/2 lemon
24 stemmed fresh mint or fresh basil
1 sprig fresh mint or fresh basil -- for garnish
PREPARATION: Seed and cut one half of each melon into eighths. Slice the melon off
the rind and cut enough 1-inch square chunks to measure 8 cups. Wrap and
refrigerate remaining melon for another use. Put the melon into a bowl and toss
with oil and 1/2 teaspoon salt. Squeeze in 1 1/2 tablespoons lemon juice. (Can
wrap and refrigerate overnight.)
Julienne the mint and toss well with the melon.
SERVING: Serve chilled with a sprig of mint for garnish.
Description:
"Mixed fresh melons with olive oil, lemon and basil or mint."
Cuisine:
"American"
Source:
Yield:
"8 Cups"
Cost 5 Depth 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Use a number of different melons to give a variety of colors and flavors.
Balance the sweetness with lemon juice, salt, and olive oil, then add mint, or one
of the more exotic basil varieties, and serve the salad chilled as a first course.
Nutr. Assoc. : 0 0 0 0 4152 2153
Sun-Dried Tomato Vinaigrette
Recipe By :
Summer

-------- ------------ --------------------------------
8 sun-dried tomatoes -- packed in oil, drained
6 large fresh basil leaves
1/2 cup olive oil
TO PREPARE: Bring balsamic vinegar and shallots to boil in a nonreactive saucepan;

simmer until reduced to 2 tablespoon; about 2 minutes. Transfer this reduction to
a food processor. Add next 4 ingredients plus 1/4 cup water; process until minced.
With machine on, add oil in a slow, steady stream. Transfer vinaigrette to a
nonreactive bowl; set aside.
Description:
"The special taste in Lamb-Flageolet Salad with Sun-Dried Tomato
Vinaigrette (see recipe)."
Cuisine:
"American"
Source:
Richness 7 Sweetness 5
Tartness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0
Sunny Mushroom Bulghur
Recipe By :Dee Bell

Categories : Side Dish Vegetable Main Course

-------- ------------ --------------------------------
3/4 cup sunflower seeds
1/8 teaspoon salt
1 cup bulgur
1 3/4 cups water
AND
OR
OR
2 cups beef broth
OR
1 cup thinly sliced mushrooms
2 tablespoons minced parsley (optional)
Toast the sunflower seeds in half of the butter and set aside. Saut� onion in the
rest of the butter or oil or combination. Stir in bulghur and saut� while stirring
for 3 minutes. Add liquid and salt and pepper. Cover and simmer for 25 minutes.
Stir in thinly sliced mushrooms. Cover tightly and let sit off of the heat for 5
minutes. Stir in sunflower seeds and serve.
Description:
"Parboiled wheat cooked in broth and tossed with toasted sunflower
seeds and saut�ed mushrooms and onions."
Cuisine:
"American"
Complexity 1 Cost 2
Intensity 4
- - - - - - - - - - - - - - - - - - -
NOTES : If you have cardamom it adds a little chutzpah to this dish.

Nutr. Assoc. : 222 0 0 0 0 2130706543 0 2130706543 0 2130706543 0
2130706543 0 0 4977 20132
Tabouli


-------- ------------ --------------------------------
COMBINE:
1 cup bulgur
2 cups boiling water
MIX:
2 bunches parsley -- chopped
2 1/2 cups chopped fresh tomatoes
OR
1 large can whole tomatoes
3 tablespoons chopped mint
MIX FOR DRESSING:

1 lemon -- juiced: nuke 30 seconds for more juice
1/2 cup salad oil
Salt
Pepper
Pour boiling water over bulgur in a flat bowl/dish. Let stand for several hours or
overnight. Combine all ingredients and refrigerate for several hours or overnight.
Description:
"Chilled salad of bulgur, tomatoes and onion in a lemon-parsley
dressing."
Cuisine:
"Middle Eastern"
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2130706543 20062 0 0 0 0 0 0
Taco Casserole

Casserole International
Main Course Meat

-------- ------------ --------------------------------
1 pound ground beef
2 cups grated Cheddar cheese
2 cups crumbled tortilla chips
1 1 1/4-ounce package taco seasoning
2 cups water
SERVING TOPPINGS
Sour cream
Shredded lettuce
Sliced tomatoes
Preheat oven to 350�F. In a large skillet, brown beef and onions; drain fat. Add
taco seasoning, chili powder, tomato sauce, and water. Simmer for 10 minutes.
Gently fold in corn chips and most of cheese. Put into casserole dish. Sprinkle
remaining cheese on top.
Bake for 30 minutes. Serve with sour cream, lettuce, and sliced tomatoes.
Description:
"Baked casserole of ground beef, Mexican spices, tortilla chips,
tomatoes and cheese; served with taco garnishes."
Cuisine:
"Mexican"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 13 Fat;
Nutr. Assoc. : 0 0 5317 5242 0 0 1506 0 0 0 0 0 0

Tamale Pie
Recipe By :

-------- ------------ --------------------------------
1 pound canned pinto beans
OR
1 cup dried pinto beans
BASE
3 cups water
1 cup cornmeal or polenta
1/2 teaspoon salt
FILLING
2 tablespoons olive oil or vegetable oil
2 cloves garlic -- peeled and chopped
1 teaspoon chili powder
1 1-pound can tomatoes -- roughly chopped
1 cup corn, frozen
OR
1 cup canned corn -- drained
OR
1 cup corn -- fresh off the cob
1/3 cup pitted, sliced black olives
If using dried beans, either soak them overnight in water to cover, or cover with
water, bring to a boil, cover and let sit for an hour. Change the water, bring to
a boil with 1 teaspoon. salt, and simmer till tender but not mushy, about an hour.
If you get along with pressure cookers, you can save a lot of time by pressure
cooking in 2 cups of water for 35 minutes at 15 pounds pressure. Otherwise, open a
can.
Bring the initial water to a boil, salt, and add the cornmeal gradually while
stirring, to forestall lumping. Cook at a lazy simmer, stirring frequently if not
constantly, for 15 minutes. Stir in the chili powder and cheese, remove from the
heat and cover until needed.
Heat the oil in a roomy skillet with the onion and garlic, and saut� lightly,
until just beginning to darken in color. Add the chili powder, salt, celery and
green pepper, and stir for a minute more. Add the tomatoes, cooked beans and corn
and simmer for 5 minutes, enough to make a medium-body sauce. If necessary, thin
with some of the bean cooking water. Stir in the olives and parsley and remove
from heat.
Oil or butter an 8- by 8-inch ovenproof pan and spread 2/3 of the cornmeal mixture
on the bottom. Top with the filling, then dot or spread the rest of the cornmeal
on top. Finish with the grated cheese. Bake until the filling bubbles and the
cheese melts, 15 to 20 minutes, and serve hot or warm. The tamale pie alone can
make a complete meal but, with the addition of a nice salad, no one need complain.
Description:
"Beans, cheese, corn and a vegetable sauce combine in a
Mexican-accented casserole."
Cuisine:
"Mexican"
- - - - - - - - - - - - - - - - - - -
NOTES : "Comfort food" doesn't necessarily have to mean calories, fat and lavish
amounts of meat. This vegetarian casserole will satisfy any carnivore without
being heavy, and goes together at very reasonable cost.
Nutr. Assoc. : 0 0 2130706543 0 0 0 435 0 0 0 0 0 0 986 0 0 0 0 2470
2130706543 0 2130706543 0 0 160 0 0
Tamari Swiss Chard with Golden Brown Onions
Recipe By :Dee Bell

Categories : Fall Side Dish
Spring

-------- ------------ --------------------------------
1/2 tablespoon oil
1 head Swiss chard
1/2 tablespoon tamari soy sauce
Melt butter and mix with oil in skillet. Saut� onion on low heat stirring
frequently until golden brown and translucent; about 15 minutes. Add chopped up
chard and cover tightly to let steam for 4 minutes in its own juices. Stir and
drizzle tamari evenly over top of chard. Stir and serve.
Description:
"A full-flavored Swiss chard recipe."
Cuisine:
"American"
Complexity 1 Cost 1
Looks 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You can substitute soy sauce, but you will sacrifice a little flavor
depth.
Nutr. Assoc. : 0 0 0 0 0
Tandoori Chicken

Categories : Baked Grilled
Pork Poultry
Sauce

-------- ------------ --------------------------------
1 chicken -- cut up into 6-8 pieces
1 teaspoon salt
MARINADE
1 tablespoon minced fresh ginger root
1 cup yogurt
1/2 teaspoon powdered red pepper
1 tablespoon curry powder
1 teaspoon behar helow
1 teaspoon granulated white sugar
6 drops red food coloring (optional)
Wash then dry the chicken. Make cuts with a sharp knife on each piece. Mix lemon,
some salt and pepper; rub into chicken pieces and put aside for 30 minutes.
Mix the rest of the ingredients; pour on the chicken pieces and let it marinate
for 6 hours or overnight.
Preheat oven to 400�F. Cover chicken with foil. Bake for 20 minutes, then uncover
and bake until done. You may choose to grill the pieces on hot coals.
Description:
"Chicken marinated overnight in a sweet and spiced yogurt sauce; then
baked or grilled."
Cuisine:
"Indian"
Yield:
"6 Pieces"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 9 Lean Meat; 0 Vegetable; 0 Fruit; 6 1/2 Fat; 1/2
Other Carbohydrates
NOTES : Great on the grill or in the oven. My husband loves this dish.
Nutr. Assoc. : 0 0 0 0 0 0 0 26086 0 4713 0 0 0 652 3314
Tapado (Seafood Soup)
Recipe By :
Seafood Soup

-------- ------------ --------------------------------
2 cups Coconut Milk -- (see recipe)
1 small onion
1 medium red bell pepper
2 pounds red snapper fillets
OR
2 pounds sea bass fillets
OR
2 pounds tilefish fillets
1 pound medium shrimp
1 tablespoon corn oil
1/4 teaspoon achiote (annatto) (optional)
1/2 teaspoon salt
1 medium banana
1 medium tomato
3 tablespoons minced cilantro leaves
PREPARATION: Make the Coconut Milk (see recipe in this cookbook). Peel and thinly
slice the onion (1/2 cup). Core, seed, and cut the bell pepper into 1/4-inch
strips. Cut the fish fillets into 2-inch pieces. Peel, rinse, and devein the
shrimp.
COOKING: Heat the corn oil in a large skillet. Add the onion and red pepper and
saut� over medium heat until softened, about 1 minute. Add the Coconut Milk,
oregano, achiote, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Bring liquid to a
boil and then simmer over low heat until slightly thickened, about 5 minutes. Stir
in the fish and the shrimp and simmer until seafood is just cooked through, about
10 minutes.
Peel and cut the banana into 1-inch slices. Cut the tomato into 1-inch dice (3/4
cup) and add it to the soup along with the banana. Simmer the soup until the
banana and tomato are just cooked, 5 minutes. (Can cover and refrigerate up to 4
hours.)
SERVING: Reheat the soup if made in advance. Stir in the cilantro.

Serves 4 to 6
Description:
"Coconut milk gives a Southeast Asian accent to this Guatemalan
specialty."
Cuisine:
"Guatemalan"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : The Caribbean coast of Guatemala has a wealth of fresh fish and coconuts.
This dish, which frequently contains a wide variety of seafood, including squid,
crab, shrimp, red snapper, sea bass, or mako shark, is an expression of this
natural bounty. Achiote, also known as annatto, is a red-orange vegetable dye used
to color dishes throughout Latin America
Nutr. Assoc. : 0 0 0 1242 0 2130706543 0 2130706543 0 0 0 0 0 0 0 0 20128
Coconut Milk
Recipe By :
International

-------- ------------ --------------------------------
1 small fresh coconut (about 1 1/4 pounds)
2 1/2 cups hot water
PREPARATION: Adjust oven rack to lowest position and heat oven to 375�F. Bake the
coconut 20 to 25 minutes to loosen the meat from the shell. Transfer the coconut
to the sink and use a hammer to crack it open in several places. (The liquid that
drains out is the coconut water, not used in this recipe.) Use a dull-tipped knife
to pry the coconut meat from inside the shell. Cut the coconut meat into 1-inch
strips (2 cups) and put it into a food processor fitted with the metal blade. Add
the hot water and process for about 1 minute to release the coconut milk.
Strain the coconut milk through a fine sieve into a bowl, pressing the coconut
shreds against the sieve to release the remaining milk. Set coconut milk aside
until sediment settles, about 10 minutes. Carefully pour off the milk and discard
the sediment at the bottom.
(Can cover and refrigerate for 3 days, or freeze up to 3 months.)
Description:
"Leche De Coco from the fresh coconut."
Cuisine:
"Guatemalan"
Source:
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
The Hamburger!!
Recipe By :
Lunch Main Course
Sandwich

-------- ------------ --------------------------------
1/3 pound ground beef -- more or less
1 hamburger bun
OR
2 slices bread -- any flavor you like
1 slice kinds of cheese (optional)
1 tablespoon mayonnaise (optional) -- to taste
1 tablespoon mustard (optional) -- to taste
1 tablespoon tomato ketchup (optional) -- to taste
3 slices pickles (optional)
2 leafs lettuce (optional)
1 slice onion (optional)
1 tomato slice (optional)
1/8 teaspoon salt (optional) -- to taste
Form the meat into a round patty about 3/8" thick. Sear the meat on both sides
either in a very hot fry pan or over a hot fire. Cool down the cooking heat and
cook till it's done however you like it flipping the meat from time to time so it
won't burn. Rare burgers should be cooked hot and fast. Well-done burgers should
be cooked slower over less heat. The cheese goes on the burger about a minute or
two before removing from the heat. Don't flip the burger onto the cheese because
this just makes a big mess. Sometimes covering the burger while the cheese is on
it will help the cheese to melt. The cooking is the only tricky part. After that,
plop the patty on the bun and layer on whatever ingredients look good to you.
One good variation is to make the burger with cheese and substitute the rye bread
for the bun. Then grill the finished burger in hot butter like a grilled cheese
sandwich. This is known as a patty melt. Very tasty!
Description:
"How to grill or fry the basic burger and serve it with the classic
toppings."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
NOTES : Burgers go good with... Beer, Soda, Milk, Barbeques, Picnics, Dates, Fast
cars, Big fancy projects that never leave the garage, Summer afternoons... Hey,
what can I say? C'mon! This is the No. 1 favorite food in the USA. The all
American hamburger. As in "Hamburger, french fries and a Coke?"
Nutr. Assoc. : 0 2130706543 0 0 26612 0 0 774 1115 810 26411 26369 0
Three-Cheese Pizza
Recipe By :
Fall First Course

-------- ------------ --------------------------------
6 ounces Provolone cheese
6 ounces Fontina cheese
1 ounce Gorgonzola cheese -- 2 1-inch chunks
Cut the Provolone and Fontina cheeses into very thin slices or grate them. Cut the
Gorgonzola into fine dice. Recipe can be made to this point a few hours ahead.
Wrap and refrigerate cheese and dough.
COOKING AND SERVING: Heat oven to 450�F. Put even layers of the Provolone and
Fontina cheeses over the flattened pizza dough, leaving a 1/2-inch border.
Sprinkle with the Gorgonzola and bake until crust is golden brown and crisp, about
10 minutes. Serve immediately.
Makes one 13-inch pizza.
Description:
"Rich cheeses and a crust, that's it."
Cuisine:
"Italian"
Source:
Yield:
"1 Pizza"
- - - - - - - - - - - - - - - - - - -
NOTES : Imported Italian cheeses will give this pizza the fullest flavor. Six
ounces of cheese yields 2 cups when grated.
Nutr. Assoc. : 0 0 0 588
Pizza Dough
Recipe By :

-------- ------------ --------------------------------
OR
2 tablespoons oil
1 teaspoon salt
desired topping(s).
Description:
Source:
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

Nutr. Assoc. : 26366 0 2130706543 5472 0 0 0
Timbales of Glazed Carrots
Recipe By :
Categories : Baked Easter
Spring Vegetable

-------- ------------ --------------------------------
1 1/4 pounds carrots
1 teaspoon granulated sugar
Salt
Madeira Cream Sauce (optional) -- see recipe
1 tablespoon butter -- softened
3 eggs
1/2 cup milk
PREPARATION: For glazed carrot garnish, cut 1/4 pound of carrots into twelve 1
1/2-inch lengths. Using a paring knife, shape carrots for garnish into twelve
ovals by rounding the corners. Cut the remaining 1 pound of the carrots into
chunks.
Put all the carrots, including those for garnish, into a large saucepan with
enough water to cover. Add the sugar, butter, and 1/2 teaspoon salt and bring to a
boil. Reduce heat to medium and simmer, uncovered, until carrots are tender and
coated with a light glaze and all liquid has evaporated, about 35 minutes.
Remove the 12-oval-shaped carrots from the pan and set aside. Transfer remaining
carrots to the work bowl of a food processor. Add the glaze remaining in the pan,
and pur�e until smooth. If pur�e is very liquid, return it to the pan and cook
over low heat, stirring frequently, until all excess moisture has evaporated,
about 3 minutes. Season with salt and pepper.
Prepare the Madeira Cream Sauce (see recipe). Recipe can be made to this point
several hours ahead. Cover sauce with plastic wrap touching its surface and set
COOKING AND SERVING: Adjust rack to lower third of the oven. Heat oven to 400�F.
Generously butter four 2/3-cup timbales, porcelain ramekins, or custard cups.
In a bowl, whisk eggs with milk. Gradually whisk in carrot pur�e, 1/2 teaspoon
salt, and 1/8 teaspoon pepper.
Divide carrot mixture evenly between buttered ramekins. Tap each dish against a
work surface to pack mixture down and transfer to a shallow baking dish or
roasting pan. Add enough hot tap water to come halfway up the outside of timbales.
Bake until timbales are firm to the touch and a toothpick inserted in the center
comes out clean, about 35 minutes. Add hot water to the pan as necessary to
prevent evaporation. Meanwhile, reheat the glazed carrot ovals and the cream sauce
separately over very low heat.
Remove molds from water bath and let cool 2 to 3 minutes. Carefully run a thin-
bladed knife along the inside edge of each dish to loosen timbales. Unmold onto
salad plates. Spoon sauce around each timbale and garnish with the glazed carrots.
Description:
"Molded carrot custards with a delicate Madeira cream sauce."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 7 Fat; 0
Other Carbohydrates
NOTES : These delicate timbales, or little thimble-shaped molds, make a delicious

vegetable side dish. Or, for an elegant first course, serve them with a Madeira
cream sauce and the glazed carrots. Choose long, thin carrots for the garnish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Madeira Cream Sauce
Recipe By :
Sauce Spring

-------- ------------ --------------------------------
2 shallots
1 tablespoon butter
1/4 cup Madeira
1 cup heavy cream
Salt
Mince the shallots. Melt the butter in medium saucepan over low heat. Add the
shallots and saut� until soft, about 2 minutes. Add the white wine, bring to a
boil, and cook until reduced to 2 tablespoons, about 3 minutes.
Add the Madeira and bring to a boil. Stir in the cream and bring to a boil. Reduce
heat to medium and simmer, stirring frequently, until sauce is thick enough to
coat the back of a spoon, about 5 minutes. Season to taste with salt and pepper.
Cover sauce with plastic wrap touching its surface to avoid forming a skin and set
Reheat over very low heat before serving.
Description:
"Classical French sauce with butter, cream and wine."
Cuisine:
"French"
Source:
Yield:
"1 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0

Toasted Pecan Butter
Recipe By :
Categories : Fall Sauce
Spring Winter

-------- ------------ --------------------------------
2/3 cup pecans
1 tablespoon lemon juice from 1/ 2 lemon
TO PREPARE: Sprinkle pecans with white and cayenne peppers. Heat butter in the
skillet. Add pecans; saut� until browned lightly, about 3 minutes. Remove from
heat, stir in lemon juice and parsley.
TO SERVE: Spoon a portion of Toasted Pecan Butter over each piece of fish or
chicken.
Description:
"Simple sauce with lemon juice and parsley, especially good on fish or
chicken."
Cuisine:
"American"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A Meuni�ring technique.

Nutr. Assoc. : 0 272 0 3378 0
Tomato Cheese Strata
Recipe By :
Main Course Side Dish
Vegetarian

-------- ------------ --------------------------------
1 loaf Italian bread -- cubed, 1 inch pieces
1 green bell pepper -- diced
1 clove garlic -- crushed
2 teaspoons granulated white sugar
1 teaspoon oregano
8 medium tomatoes -- sliced
1 pound Mozzarella cheese -- sliced into 1/4" by 2" strips
Preheat oven to 400�F. On cookie sheet, arrange bread slices in a single layer.
Bake bread for 15 minutes or until lightly browned, turning slices once. Remove
from oven and cut bread into 1" cubes. In skillet, melt butter and saut� green
peppers, onions, garlic, sugar, salt, oregano and pepper until the vegetables are
al dente. Grease a 9 � 13-inch baking dish. Place bread cubes in dish. Spoon half
of green pepper mixture over cubes. Arrange overlapping rows of tomatoes and
cheese; spoon on remaining green pepper mixture.
Cover baking dish with foil and bake for 10 minutes, then uncover and bake until
mixture is hot and cheese is melted.
Description:
"Italian bread cubes, vegetables and Mozzarella baked together as a
mock souffl� casserole dish."
Cuisine:
"American"
Complexity 2 Cost 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 652 0 0 0 0 0
Tomato Sauce
Recipe By :
Categories : Sauce Summer
-------- ------------ --------------------------------
1 1/2 teaspoons olive oil
1 tablespoon chopped onions
12 ounces chopped tomatoes
OR
1 8-ounce can Italian plum tomatoes -- drained
1/4 teaspoon granulated sugar
Salt and pepper
1 tablespoon minced fresh basil or parsley
In a large frying pan, heat olive oil. Add onion and cook until soft, but not
brown. Add garlic, tomatoes, sugar, and salt and pepper. Stir and cook, covered,
until tomatoes are soft, about 30 minutes. Add basil or parsley and cook another 5
minutes.
Pur�e in a food processor. Adjust seasoning.
Description:
"Simple preparation of canned or fresh tomatoes."
Source:
Yield:
"1/2 Cup"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 20183 0 2130706543 0 0 20129
Tomato-Basil Sauce
Recipe By :
Sauce Spring
Summer

-------- ------------ --------------------------------
4 medium tomatoes -- peeled, seeded, and coarsely chopped
1/2 cup heavy cream
Salt
Ground black pepper
1/2 cup loosely packed julienned basil leaves
TO PREPARE: Heat oil in a medium saucepan. Add shallots; saut� until softened,
about 2 minutes. Add tomatoes; simmer until tomato sauce thickens, about 10
minutes. Add cream; simmer until heated through, about 2 minutes. Season with 1/2
teaspoon salt and 1/4 teaspoon pepper or to taste; cover and keep sauce warm.
dinner plate. Place a salmon fillet or piece of fish or meat in each pool of
sauce. Serve immediately.
Description:
"A creamy, light tomato sauce good for any fish or meat."
Cuisine:
"Italian"
Source:
Tartness 5
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This sauce is part of the Roasted Salmon Fillets with Tomato-Basil Sauce
recipe (see recipe in this cookbook).
Nutr. Assoc. : 0 0 0 0 0 0 26049
Tomatoes Gratin
Recipe By :
Side Dish Vegetable

-------- ------------ --------------------------------
1 14 1/2-ounce can Italian plum tomatoes
1 large pinch basil
1 pinch celery seed
3 slices bread -- trimmed and broken up
Parsley
Salt
Pepper
1 tablespoon olive oil (1 to 2 tablespoons)
Preheat the oven to 400�F.
Saut� the onion and garlic in the olive oil until limp and brown.
Dump the tomatoes and spices into the pan, stir and cook until half the water
evaporates. Put it into an ovenproof casserole, sprinkle with bread and parsley
and drizzle with olive oil. Bake 20 minutes till browning, and serve hot.
Description:
"Simple side dish of tomatoes and a bread-crumb crust."
Cuisine:
"French"
Tartness 6
- - - - - - - - - - - - - - - - - - -
Protein; 17g Carbohydrate; trace Cholesterol; 111mg Sodium
Other Carbohydrates
NOTES : A simple vegetable side dish.

Nutr. Assoc. : 0 0 0 3773 0 20209 0 0 0 0 986
Tuna Sandwich
Recipe By :
Categories : Lunch Seafood

-------- ------------ --------------------------------
1 6-ounce can tuna
2 slices bread
1/4 cup mayonnaise -- adjust to taste
1/2 diced onion
1 dill pickle or sweet pickle (optional) -- diced
Dash Dijon mustard (optional)
Open and drain the liquid from the can of tuna. Dice up the onion and pickle. Toss
everything into a bowl except the bread and mix it up with a fork. Add the
mayonnaise to taste. Spoon mixture onto the bread and eat away.
Description:
"The basic tuna salad sandwich made with Dijon, mayonnaise, onion and
pickle."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
NOTES : Quick to make, tasty to eat. This goes real well with a tall glass of
chilled milk. For cold days add a bowl of your favorite soup.
Nutr. Assoc. : 2471 0 0 0 1115 0
Tuna Spread
Recipe By :Dee Bell

Summer

-------- ------------ --------------------------------
6 ounces canned tuna -- drained
FOR BASIC TUNA SPREAD ADD:

2 tablespoons pickle relish
FOR INDIAN TUNA SPREAD ADD:

2 tablespoons chopped peanuts
1 1/2 teaspoons minced onions
1 tablespoon chopped raisins
1/4 teaspoon curry
FOR HOOSIER TUNA SPREAD ADD:

2 tablespoons corn -- cooked or fresh
2 teaspoons minced green bell pepper, red bell
peppers, or roasted red peppers
1 teaspoon minced onions
Drain tuna, mince vegetables and mix together desired ingredients. Spread on
bread, toast or focaccia and serve or grill with cheese.
Description:
"Tuna spread for sandwiches and salads, with variation ideas."
Cuisine:
"American"
Complexity 1 Cost 2
Kid Appeal 7
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 3 1/2 Fruit; 1 1/2
NOTES : A few basics for tuna which can be served in sandwiches, on salads or
stuffed into summer's fresh tomatoes. You can also mash a hard-boiled egg into the
tuna mixture for added depth.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4680 3028 0 0 0 3572 0
Turkey and Sage Pie
Recipe By :
Categories : Baked Christmas
Main Course Poultry
Thanksgiving Winter

-------- ------------ --------------------------------
Best Pie Pastry -- (see recipe)
1 small onion
1 stalk celery
6 ounces mushrooms
2 cups cooked turkey
OR
2 cups cooked chicken
1 1/4 teaspoons dried sage
1/4 cup white flour
3/4 cup heavy cream
Salt
Black pepper
3/4 teaspoon lemon juice
PREPARATION: Make the Best Pie Pastry recipe (see recipe in the Bake It cookbook).
Chop the onion and celery. Mince the parsley. Slice the mushrooms. Cut the cooked
turkey into bite-sized pieces.
Melt the butter in a large skillet over medium heat. Add the chopped onion and
celery and saut� until soft, about 5 minutes. Add the parsley, mushrooms, and
sage. Continue to saut� until the mushrooms are soft, about 5 minutes.
Stir in the flour and cook until it bubbles. Gradually add the chicken stock,
stirring so that no lumps form. Add the heavy cream. Bring to a boil, stirring
constantly, lower the heat, and simmer for 1 minute. Season to taste with salt and
pepper.
Remove one cup of sauce and set aside. Add the turkey and lemon juice to the
remaining sauce.
Filling can be made a day ahead.
COOKING AND SERVING: Heat oven to 425�F. Divide the dough in half. On a lightly
floured work surface, roll out the large disc of the dough and fit into a 9-inch
pie pan. Put turkey filling into the pie shell. Roll out the remaining dough and
put on top of the pie. Flute or crimp edges and cut decorative slits in the top.
Bake in preheated oven for 10 minutes. Reduce heat to 350�F and bake until pie
crust turns golden brown, approximately 35 minutes. Reheat the reserved sauce and
serve with the pie.
Description:
"A rich pot pie with cream and mushrooms."
Cuisine:
"American"
Source:
Yield:
"1 Pie"
Cost 2 Depth 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This basic turkey pie, enhanced by the flavor of sage, is the perfect way
to use your leftover holiday bird. Chicken can be substituted for turkey.
Nutr. Assoc. : 0 0 0 0 0 2130706543 0 0 0 0 0 0 0 0 0 0 0
Grilled Chicken Breast with Corn and Tomato Salsa
Recipe By :
Categories : Chicken Breast Grilled Chicken

-------- ------------ --------------------------------
6 chicken breast halves -- * see note
1/2 cup olive oil
1 teaspoon cracked black pepper
2 sprigs rosemary
3 sprigs thyme
Dijon mustard
CORN AND TOMATO SALSA

6 Roma tomatoes -- coarsely chopped, cored and seeded
1 1/4 cups fresh corn kernels -- cooked
2 tablespoons chopped jalape�o Chile
1 small red onion -- finely diced
1 tablespoon diced basil
In small saucepan, place olive oil, pepper, garlic, rosemary and thyme. Over low
heat, bring to a very warm stage (do not boil). Remove from heat and cool. Brush
mustard over chicken, pour marinade over chicken, cover and marinate overnight in
refrigerator. Remove chicken from oil and shake off any excess. Place on prepared
grill, skin side down, about 6 inches from heat. Grill over medium heat about 12
minutes, turning once.
To prepare Corn and Tomato Salsa,in food processor, coarsely chop 6 Roma tomatoes
which have been cored and seeded. Stir in 1-1/4 cups cooked fresh corn kernels, 2
tablespoons chopped jalape�o Chile, 1 finely diced small red onion, 2 tablespoons
cider vinegar and 1 tablespoon diced basil. Let stand about 1 hour to blend
flavors.
Source:
"National Broiler Council"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3
NOTES : Chicken can be broiled if grill is not available. To serve, place chicken
on plate and top with Corn and Tomato Salsa.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 20104 0 0 87
Turkey Scallopini
Recipe By :Jerry Lindelef

Poultry Sauce

-------- ------------ --------------------------------
1 pound turkey breast -- sliced thin
3/4 cup all-purpose flour
2 tablespoons oil
1/4 cup butter
1/2 lemon -- juiced
1 tablespoon (heaping) capers -- drained
Salt -- to taste
Pepper -- to taste
This dish doesn't take long to assemble, but it is imperative that all the
ingredients are pre-measured and that you work very quickly to prevent overcooking
the thin turkey breast slices.
Heat the oil and half the measure of butter in skillet. Spread flour on a dinner
plate and dredge turkey breast slices. When oil/butter is sizzling, quickly saut�
slices until browned on both sides (should take a minute or less). The slices
should not be crowded in skillet, so you will have to do this in two or three
batches. Keep the cooked slices in a covered platter, salting and peppering to
taste.
Remove pan from heat and quickly add the lemon juice and capers to the pan
drippings and the remaining measure of butter. Return to heat and add the turkey
slices, one at a time, swirling on both sides Briefly to cover with sauce and to
warm. Do not overcook!
Description:
"Thin turkey breast slices, dredged in flour and served in a
lemon-butter-caper sauce."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : This is excellent served with red potatoes or rice and a simple
vegetable.
NOTES : A delicious variation on the classic veal piccata for those who shun veal
for ethical or economic reasons. (Sorry, it has no less fat than the original!)
Nutr. Assoc. : 0 0 0 0 0 2478 0 0
Ungodly Chocolate Truffles
Recipe By :

-------- ------------ --------------------------------
1 cup heavy cream
10 ounces bittersweet chocolate -- chopped
1 pound (to 1 1/2 pounds) bittersweet chocolate
6 ounces almonds (optional) -- blanched by boiling, cooled and the
skins slipped off
In a heavy pan, bring the cream to a simmer (a microwave and a glass bowl is just
as good for this). Remove from the heat and whisk in the chocolate and butter.
(The smaller they are cut up, the easier this will be.) Refrigerate until firmly
set, stirring now and then. In the refrigerator compartment this will take about 4
hours. Use the freezer and you can cut that down to under an hour, but with much
more frequent stirring.
Using a melon baller or spoon, scoop out a tablespoon or so of chocolate and use
your hands to form balls about 3/4" to 1" in diameter. Spread them on a cookie
sheet and freeze for an hour. Spend the hour licking your hands clean.
While the balls are freezing, chop and carefully heat, in a double boiler or heavy
pot, the remaining chocolate. Stir until melted. Allow to slowly cool until it
feels just warm to your skin. The object is to have it just above the melting
point so that when the frozen chocolate balls are dipped in it, they gather and
congeal a thick coating around them.
When the centers are frozen and the chocolate is ready, take each one and drop it
into the coating, roll it quickly about, then remove it with the tines of two
forks and drop it onto a sheet of wax paper. If the coating thickens too much,
reheat it a little, perhaps using a microwave.
When all the truffles are dipped, you can serve them right away. If they will be
stored or transported, refrigerate them awhile longer first.
Variation: For a delicious variation in flavor and texture (and more truffles),
use the almonds: Toast them in a 350� oven until they turn a medium brown. Take
them out, allow to cool, then coarsely chop. Add them to the truffle mixture when
it is lukewarm but not yet set, then proceed as before. If you're making both
kinds of truffle, it's nice to reserve some chopped almonds and sprinkle it on top
just after dipping.
Description:
"Homemade succulent bon-bons easier than you can imagine."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 4 Fat; 0
Other Carbohydrates
NOTES : In some circles, chocolate truffles are the ultimate in chocolate

indulgence: soft and creamy-smooth with an intense chocolate flavor and crunchy
coating. Yet they are not hard at all to make and only use a few common
ingredients. Enjoy making something that retails at $15 a pound for no more than
the cost of butter.
The success of your truffles will depend almost entirely on the kind of chocolate
you use (although a cheap salted butter can also detract pretty effectively). The
best combination of quality at reasonable price is Ghirardelli Bittersweet.
Although the truffles should be stored in the refrigerator, if they arrive at the
table at room temperature they'll virtually explode in your mouth.
Nutr. Assoc. : 0 0 222 2253 18 0
Unsticky Popcorn Balls
Recipe By :
Categories : Candy Snack

-------- ------------ --------------------------------
1 cube margarine
1 pound miniature marshmallows
1 cup packed brown sugar
1 cup peanut butter
1 1/2 gallons popped popping corn -- air-popped, no oil
Melt margarine and marshmallows. Add brown sugar and stir until melted. Add peanut
butter and stir until melted. Pour over popcorn. Mix. Shape into balls or any
other shape.
Description:
"Popcorn combined with peanut butter, brown sugar and melted
marshmallows, then formed into balls."
Cuisine:
"American"
Complexity 1 Cost 2
Sweetness 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 1153
Vanilla Pudding
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 egg yolk
2 cups milk
1/4 cup white flour
1/8 teaspoon salt
FOR CREAM PIE FILLING, ADD:

Turn on low heat and continue to stir until mixture thickens.
Description:
Cuisine:
"American"
Complexity 1 Cost 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Veal Chops with Duxelles and Ham
Recipe By :
Main Course

-------- ------------ --------------------------------
DUXELLE
2 medium shallots
1 pound mushrooms
3 tablespoons minced fresh parsley leaves
1/4 cup fresh bread crumbs
1/4 teaspoon salt
VEAL AND SAUCE

2 medium shallots
4 veal loin chops, 3/4 inch thick (about 2
lbs.)
3/4 cup white wine
3/4 cup fresh chicken stock
OR
3/4 cup canned chicken broth
4 ounces cooked ham -- thinly sliced
PREPARATION AND COOKING: For the duxelles, peel and mince the shallots and finely
chop the mushrooms. In a large skillet heat the butter and saut� the shallots over
medium heat until softened, 1 to 2 minutes. Add the mushrooms and saut�, stirring
frequently, until all the liquid has evaporated, about 30 minutes. Stir in the
parsley, bread crumbs, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Transfer
mixture to a bowl and set aside. (Can cover and refrigerate duxelles up to 2
days.)
For the veal and sauce, peel and mince the shallots. In a medium skillet, heat oil
and butter until hot but not smoking. Sear the veal chops 1 minute on each side
and transfer chops to a plate. Reduce heat to medium, add shallots and saut� until
softened, about 30 seconds. Add wine and simmer until reduced to 6 tablespoons,
about 5 minutes. Add chicken stock and reduce cooking liquid to 1/2 cup, about 8
minutes. Set skillet aside.
ASSEMBLY: Julienne the ham slices (1 cup). Cut 4 parchment or foil pouches. Center
2 rounded tablespoons of duxelles on one side of each pouch, cover with a veal
chop and sprinkle with 1/4 teaspoon thyme. Spoon 2 tablespoons reduced cooking
liquid over each chop, top with 2 more tablespoons duxelles and 1/4 cup ham. Seal
pouches. (Can refrigerate parchment pouches up to 4 hours; foil pouches
overnight.) For microwave, assemble veal chops with garnish in 4 microwave-safe
oven cooking bags or freezer-weight zipper-lock bags. Press out excess air and
loosely knot the open end or seal the zipper-lock. (Can refrigerate pouches
overnight.)
SERVING: Adjust oven rack to middle position and heat oven to 400�F. Put pouches
on a baking sheet and bake until veal is medium rare, about 12 minutes (18 minutes
if assembled pouches are refrigerated before cooking). Transfer pouches to plates
and carefully pierce each to permit steam to escape. Serve immediately.
Or, microwave at 60 percent power for 7 minutes (8 1/2 minutes if assembled

pouches are refrigerated before cooking). Carefully pierce and cut pouch open,
transfer contents to plates, and serve immediately.
Description:
"Elegant servings of veal, mushrooms and ham baked in wine and stock,
baked in paper pouches."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Duxelles is made by cooking finely chopped mushrooms with shallots and
butter until all of the moisture given off by the mushrooms has evaporated and the
butter is absorbed.
Nutr. Assoc. : 0 0 0 0 20066 0 0 0 0 0 0 0 0 5424 0 342 0 2130706543 2819
0
Vegetable Cassoulet
Recipe By :
Vegetarian Winter

-------- ------------ --------------------------------
STOCK
1 cup dried white haricot beans -- soaked overnight
3 cups water
1 stalk celery -- 3" pieces
2 sprigs fresh thyme
2 sprigs fresh rosemary
2 sprigs fresh sage
1 bay leaf
6 black peppercorns
STEW
1 clove garlic -- crushed
1 cup peeled pearl onions
2 cups chopped carrots
1 fennel bulb -- trimmed and finely chopped
3 cups chopped fresh mushrooms
1 medium globe eggplant -- coarsely chopped
2 ripe tomatoes -- peeled, seeded and chopped
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh rosemary
1/2 cup tomato juice
1/3 cup red lentils
TOPPING
1 cup freshly grated Parmesan cheese
1 cup fresh whole wheat bread crumbs
Drain the soaked beans, place in a 3-quart saucepan, and pour in the water. Tie
the celery, thyme, rosemary, sage, bay leaf, and peppercorns in a small piece of
cheesecloth and add to the pan. Bring to a boil and cook over high heat for 10
minutes, then reduce the heat, cover, and simmer gently for 45 to 50 minutes,
until the beans are tender.
Discard the cheesecloth rag, reserve the beans, and strain the stock into a clean
saucepan. Bring to a boil and reduce to 1 1/2 cups. Reserve.
Preheat the oven to 375�F. Lightly oil a shallow ovenproof dish with a 2-quart
capacity.
For the stew, heat 2 tablespoons of the oil in a large skillet and saut� the
garlic, onions, carrots, and fennel for 10 minutes, or until lightly browned.
Remove with a slotted spoon and drain on paper towels. Add the remaining oil to
the pan and stir-fry the mushrooms, eggplant, tomatoes, thyme, and rosemary for 5
minutes. Return the onion mixture to the pan, add the wine, and cook over high
heat until most of the juice is evaporated. Stir in the tomato juice, lentils, and
reserved stock and simmer, uncovered, over a low heat for 15 minutes. Add the
reserved beans, cover, and simmer gently for 10 minutes more.
Spoon the stew into the prepared dish, sprinkle the cheese and bread crumbs on
top, and bake for 30 minutes, until bubbling and golden. Serve hot.
Serves 6 to 8
Description:
"Vegetarian version of the classic French casserole of beans and
sausages."
Cuisine:
"French"
Source:
"The Inspired Vegetarian by Louise Pickford p. 58"
- - - - - - - - - - - - - - - - - - -
NOTES : The classic cassoulet� slowly cooked beans with different meats and
sausages� is a specialty of Languedoc, the region of France that is just west of
Provence. I have developed a vegetarian alternative, and it is delicious.
Nutr. Assoc. : 0 5511 0 0 0 0 0 0 0 0 0 0 5511 4417 0 0 3386 3234 0 0 0 0
0 3920 4417 0 3267 2673
Vegetable Hand Rolls
Recipe By :
Categories : International Summer
Vegetable

-------- ------------ --------------------------------
1 carrot
4 scallions
2 ounces mushrooms -- about 1/2 cup sliced
1 small onion
1 head iceberg lettuce
6 egg whites
Salt
1/2 cup bean sprouts
PREPARATIONS: Shred the carrot to measure 1/2 cup. Shred the scallions. Slice the
mushrooms. Slice the onion to measure 1/2 cup. Rinse and trim 8 lettuce leaves
into circles.
COOKING AND SERVING: With a fork, beat the egg whites with a pinch of salt in a
small bowl. Heat oil in a wok or frying pan until very hot. Add the carrot,
scallions, mushrooms, bean sprouts, and onion to the pan and cook over medium-high
heat, stirring constantly, until onion is translucent. Add the egg-white mixture
to the pan and cook, stirring, for 1 minute. Season to taste with salt and pepper.
Immediately roll hot vegetable mixture in the crisp lettuce leaves and serve.
Description:
"Saut�ed vegetables rolled in lettuce."
Cuisine:
"Chinese"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : As a variation on the traditional Chinese spring roll, the hot saut�ed
vegetables are wrapped in a crisp leaf of iceberg lettuce.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Vegetarian Baked Beans
Recipe By :Dee Bell

Vegetarian

-------- ------------ --------------------------------
1 can vegetarian beans in tomato sauce
1/2 teaspoon French mustard
2 tablespoons firmly packed brown sugar
1/8 teaspoon salt
Saut� onion in a little oil or butter. Add canned beans in their sauce. Stir in
the rest of the ingredients and put into baking pan. Bake at 350�F for 20 minutes.
Description:
"Canned vegetarian beans baked with catsup, onion and brown sugar."
Cuisine:
"American"
T(Baking Time):
"0:20"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A vegetarian version of pork and beans is available at most stores. They
are usually small white beans cooked in a light, sweet and vague tomato sauce. You
can certainly make your beans from dried if you have the time. Cook them in a
little tomato juice and water with added sugar and salt.
Nutr. Assoc. : 25098 0 265 943 0 0 0
Vegetarian Enchiladas


-------- ------------ --------------------------------
6 eggs -- hard cooked
1 5 3/4-ounce can olives -- chopped
4 cups grated Cheddar cheese
1 bunch green onions -- sliced
12 small flour tortillas (snack size)
1 large can Las Palmas Sauce
Preheat oven to 325�F. Combine chopped egg, onion, olives and half the measure of
cheese. Divide equally among the tortillas and roll. Secure with toothpicks and
place in baking dish. Pour Las Palmas Sauce over all, bake 30 minutes, top with
remaining cheese and bake until cheese melts.
Description:
"Tortillas stuffed with eggs, olives, cheese and onion; then baked in
canned enchilada sauce."
Cuisine:
"Mexican"
- - - - - - - - - - - - - - - - - - -
NOTES : Bess Bowen's recipe from Mrs. Rooney, next door to my grandmother; a good
Lenten dish.
Nutr. Assoc. : 0 4282 0 0 1664 1325
Vegetarian Shepard's Pie
Recipe By :Dee Bell

Winter

-------- ------------ --------------------------------
Kooky Quick Crust -- (see recipe)
1 tablespoon butter
2 teaspoons olive oil or corn oil
1 cup diced carrots
1 cup frozen corn -- thawed
OR
1 cup fresh corn
3/4 cup frozen sweet peas -- thawed
1/2 cup frozen green beans -- thawed
1/4 teaspoon dried basil
OR
1 tablespoon minced fresh basil
1/2 teaspoon tamari soy sauce
1/4 teaspoon honey
Salt
Black pepper
2 cups Mashed Potatoes -- (see recipe)
2 tablespoons minced green bell peppers -- raw as garnish
Heat oven to 425�F and prepare Kooky Quick Crust according to recipe. Bake for 10
minutes and remove from heat. It should look dry and mostly baked.
Melt butter in oil and swirl together. Saut� onions until golden brown and add
mushrooms, then cook another 2 minutes, stirring occasionally. Add carrot, cover
and cook for about 5 minutes. Remove lid, stir and add corn, peas and beans. Cook
until warmed through.
Add tamari, honey, basil, salt and pepper to taste. Then drain juice from
vegetables and reserve for a soup.
Prepare Mashed Potatoes according to recipe or use leftovers. Spoon vegetables

into crust and cover with mashed potatoes. Reduce heat to 375�F bake for about 30
minutes, cover with grated cheese and bake another 5 minutes. Top with minced raw
green pepper and serve warm.
Description:
"Kooky Quick Crust filled with vegetables and topped with mashed
potatoes and cheese."
Cuisine:
"American"
Complexity 4 Cost 3
Depth 4 Fanciness 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : You don't have to put this many kinds of vegetables in yours. Try it with
just two or three kinds if that is all you have around.
Nutr. Assoc. : 0 0 986 0 0 20022 2130706543 0 0 3468 0 0 0 2130706543 0 0
0 0 0 0 0 20088
Mashed Potatoes
Recipe By :Dee Bell


-------- ------------ --------------------------------
5 large potatoes -- cubed
1/2 cup milk
1/4 cup butter
1/4 teaspoon salt
Peel potatoes, cut into cubes and steam for about 20 minutes or until tender.
Remove potatoes from pan, remove water and place potatoes directly in pan with 2/3
thirds of the milk, butter, salt and pepper. Mash over low heat until smooth (or
whip quickly with electric beaters). Remove from heat and fluff even more with a
whisk, adding the remaining milk very slowly. Depending on the type of potatoes
used, you may need a little more milk. Your mashed potatoes should be a lovely,
creamy consistency.
Description:
"Fluffy mashed potatoes."
Cuisine:
"American"
Complexity 1 Cost 1
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Nutrition tips: If you wish to increase the nutritional value, mix some of
the potato water with powdered milk until a rich taste is achieved, then
substitute for 1/2 of the milk amount. To cut down on the butter, use half of the
amount called for and sprinkle with nutritional yeast until a rich flavor is
achieved.
Nutr. Assoc. : 2135 0 0 0 0 0
Vegetarian Spaghetti Sauce
Recipe By :Dee Bell

Vegetarian

-------- ------------ --------------------------------
1 cup diced carrots
1/4 cup red wine (optional)
3 cups chopped tomatoes -- fresh and peeled
OR
OR
1 1/2 tablespoons thyme
1 teaspoon soy sauce or tamari soy sauce
Salt
Black pepper
Melt butter in oil and swirl together. Saut� onion until clear, add carrots,
celery and mushrooms. Saut� for about 5 more minutes, stirring frequently. Add
green bell pepper and the rest of the ingredients. Simmer for 30 minutes. If sauce
is too thick add water. Cook 15 minutes more and salt and pepper to taste
Description:
"Carrots, mushrooms and celery make this tomato sauce as hearty as a
meat sauce."
Yield:
"4 Cups"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 20022 0 2130706543 0 5296 0 2130706543 0 0

2130706543 0 0 0 1396 0 0
Vegetarian Tamale Pie
Recipe By :Dee Bell

Vegetarian

-------- ------------ --------------------------------
CORNMEAL CRUST
2 1/2 cups water -- cold
OR
2 1/2 cups chicken stock -- cold
OR
2 1/2 cups vegetable stock -- cold
1 teaspoon salt
1 1/4 cups yellow cornmeal
5 large tomatoes
1/2 cup sliced ripe olives (optional) -- drained
Refried Beans -- (see recipe)
Heat oven to 350�F. Make cornmeal crust by combining all ingredients in a

saucepan. Cook over medium heat until quite thick and stiff, about 10 minutes,
stirring frequently. Reserve one-third of mixture and spoon the rest into a
buttered casserole dish up the sides and covering the bottom. Sprinkle half of the
grated cheese over the cornmeal and sprinkle with olives. Cover with a layer of
tomatoes sliced about 1" thick. Sprinkle the tomatoes with salt and pepper and
with half of the onion and green pepper.
Cover with refried beans. Make another layer of tomato slices, salt and pepper and
sprinkle with the remaining onions and green pepper. Spoon the remaining cornmeal
in rounded tablespoons on top. Sprinkle with remaining cheese. Bake for about 30
minutes.
Description:
"Polenta, thick tomato slices, refried beans and cheese in a hearty
and quick casserole."
- - - - - - - - - - - - - - - - - - -
NOTES : This is a much wetter tamale pie than the norm, but tasty.
Nutr. Assoc. : 0 1582 0 2130706543 0 2130706543 0 0 0 0 0 0 0 0 0 4282 0
Refried Beans
Recipe By :Dee Bell

Categories : Fried Side dish

-------- ------------ --------------------------------
4 tablespoons oil, bacon fat, lard, or butter
2 cups cooked pinto beans -- and their cooking liquid or can
juices
2 tablespoons hot chicken stock or water -- if needed
Pinch cumin
Salt
Black pepper
1/4 cup grated mild Cheddar or Monterey Jack
cheese
Heat oil in a heavy skillet. Add beans, heat and mash, stirring in liquid as
needed (either the bean liquor or the broth or both if necessary to achieve a very
thick paste of beans that isn't too dry). Add cumin and salt and pepper to taste,
then sprinkle grated cheese over the top. When melted, stir the cheese into the
beans.
Description:
"Cooked pinto beans, mashed, reheated in oil, and mixed with melted
cheese."
Cuisine:
"Central American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Vary the liquid according to the recipe in which these beans are used (dry
for Tamale Pie) and to personal preference.
Nutr. Assoc. : 4267 1136 342 0 0 0 2536 0
Vegetarian Veggie Soup
Recipe By :
Categories : Main Course Pasta
Soup Vegetarian

-------- ------------ --------------------------------
3 cups dried beans, navy beans, lima beans, split
peas or dried chickpeas -- soaked overnight
1/3 cup barley -- rinsed
2 tablespoons oil
1/3 cup orzo
1 1/2 cups diced onions
1 1/2 cups diced celery
1 cup diced carrots
1/2 diced parsnip -- peeled
1/2 cup minced green cabbage
1 cup diced rutabagas
1 small sweet potato -- peeled, diced
1/2 cup fresh corn kernels -- cut off the cob
1/2 cup peas -- fresh or frozen
1/2 cup green beans -- cut into 1/2" pieces
1/2 cup diced mushrooms
2 cups diced tomatoes -- peeled
Salt -- to taste
Pepper -- to taste
1/4 cup chopped fresh dill
Drain soaked beans, rinse and place in a large stockpot with the barley. Cover
plus 4 inches with water and simmer while preparing vegetables. They should almost
be tender after 3/4 hour. If not, allow to simmer longer before proceeding.
In a saucepan, saut� onions until brown. Deglaze pan with some water and add to
stockpot. Add celery, carrots, cabbage, sweet potatoes, parsnip and rutabaga and
bring to a boil. Lower heat and allow to simmer 1/2 hour. Add green beans,
mushrooms, corn and peas and simmer 20 minutes. Add tomatoes, parsley, dill and
orzo and continue simmering until orzo is tender. Add salt and pepper.
Other vegetables may be added or substituted. Best prepared a day ahead.
Description:
"Twelve vegetables, barley, orzo, beans and fresh herbs simmered
together for a very stout soup."
Cuisine:
"American"
Cost 3 Depth 7
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : I have to use restraint to fit the 10-serving scale into a 12-cup stock
pot. If made in the summer with available fresh vegetables it can be frozen for
the long winter ahead.
Nutr. Assoc. : 2166 0 0 0 0 0 0 3092 2415 0 0 2865 20199 0 20023 20145
2415 1292 0 3357
Venison Stew
Recipe By :
Stew Venison
Winter

-------- ------------ --------------------------------
4 pounds venison -- cut in 2" chunks
1 carrot -- sliced
1 small onion -- quartered
1/2 stalk celery -- sliced
OR
3/4 teaspoon fresh thyme
4 cups California Petite Syrah or full-bodied red
wine
1 1/2 teaspoons wine vinegar
2 1/2 tablespoons corn oil -- or more if needed
1 cup water
Caramelized Pears (optional) -- see recipe
Two to 4 days ahead, in a mixing bowl just large enough to hold meat and
vegetables, toss venison, carrot, onion, and celery together. Add thyme, salt,
cayenne, wine, and vinegar. Cover and marinate in a cool place (50� to 55�F) or in
warmest part of refrigerator for 2 to 4 days, turning meat and vegetables every
day.
Drain meat and vegetables in a colander for about 30 minutes, reserving marinade.
Sort out vegetables from meat and set vegetables aside. Dry meat on towels.
In a large, heavy frying pan, heat a thin coat of corn oil over medium heat. Add
meat in several batches, being careful not to overcrowd, and saut� until brown,
about 5 minutes. Transfer meat to a stew pot.
In the same frying pan, saut� vegetables for about 5 minutes. Add more corn oil if
necessary. Add saut�ed vegetables to meat and season with salt and pepper.
For the brown roux, add flour to fat in frying pan. Add more corn oil if necessary
to make 2 tablespoons. Stir with a wooden spoon and cook until roux is nut brown,
3 to 5 minutes.
Strain reserved marinade over roux and quickly whisk it together. Add water and
bring to a boil. Strain liquid into the pot with the meat.
Cover pot tightly and bake on middle shelf of oven for 3 1/2 hours, until meat is
very tender.
Transfer meat and vegetables with a slotted spoon to a heated serving dish, cover,
and keep warm.
To degrease and thicken sauce, put pot half on burner and let surface that is over
the burner come to a boil. Surface of pot off the burner should stand still. Lower
heat if it's moving. Occasionally, skim and degrease the non-heated surface. Cook
in this manner until sauce thickens and becomes shiny, about 30 minutes. Serve
stew and pass sauce and pears separately.
Description:
"Marinated venison simmered with savory vegetables in red wine, served
with caramelized pears."
Cuisine:
"French"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 14 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 4
Nutr. Assoc. : 0 0 0 0 0 0 2130706543 4826 0 1244 0 0 0 0 0
Caramelized Pears
Recipe By :

-------- ------------ --------------------------------
1 1/2 pounds pears -- ripe, firm, peeled, cored and sliced 1/4" thick
Salt or pepper
Melt butter in a large frying pan. When the foaming stops, add pear slices in a
single layer.
Saut� over medium-low heat in batches for about 3 minutes until slices are
slightly softened. Sprinkle with sugar and lemon juice and raise the heat to high.
Continue to saut� until slices are golden and tender, about 1 1/2 minutes more on
each side. Season with salt and pepper to taste.
Serves 4 to 6
Description:
"Sliced pears saut�ed in butter and caramelized with sugar and lemon
juice."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 1326
Vermicelli Salad
Recipe By :
Pasta Salad
Seafood Side Dish
Vegetable

-------- ------------ --------------------------------
1 pound vermicelli -- cooked and set aside
12 green onions -- chopped white and a little green
1 pound frozen shrimp
1 quart mayonnaise
1 4-ounce jar pimiento
3 stalks celery -- finely diced
3 eggs -- hard-boiled, chopped
1 teaspoon garlic salt
3 teaspoons celery salt
Pepper -- to taste
Mix vermicelli, onions, celery, eggs, pimientos, and mayo; add shrimp last, and
mix well. This is best if made the day before and when you get ready to serve, add
a little more mayo to make it creamier. This is a great hit at a party.
Description:
"Shrimp, vegetables, mayonnaise and vermicelli tossed together for a
filling summer salad."
Cuisine:
"Italian"
Complexity 2 Cost 4
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 3585 1372 0 4487 0 0 0 0 0
Vinaigrette
Recipe By :
Salad

-------- ------------ --------------------------------
1 large clove garlic -- crushed
1/8 teaspoon Dijon mustard
Put in small jar, close lid tightly and shake vigorously. Let sit as long as
possible to develop the flavor of the garlic.
Description:
"A quick salad dressing made with balsamic vinegar and Dijon mustard."
Cuisine:
"French"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
NOTES : Easy and quick enough that you can make a fresh batch for each meal!
Vinaigrette Marinade
Recipe By :Dee Bell


-------- ------------ --------------------------------
1 cup olive oil
1/4 teaspoon mustard
4 tablespoons parsley -- minced
1/2 teaspoon crumbled oregano
1/2 teaspoon crumbled marjoram
1 teaspoon crumbled thyme
1 teaspoon fresh-ground black pepper
1 teaspoon salt
Whip vinegar into oil and add the rest of the ingredients. Mix well and marinate
meat in refrigerator for at least 3 hours.
Description:
"Herbed red wine vinegar and oil for beef and lamb."
Cuisine:
"French"
Yield:
"2 Cups"
T(Marinating Time):
"3:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 43 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 1016 875 1492 161 0
Warm Salad of Lamb, Sugar Snap Peas, and Feta Cheese

Recipe By :
Main Course Salad
Spring

-------- ------------ --------------------------------
1 1/2 quarts salad greens; arugula, frisee, radicchio -- washed and
spun dry
1/2 pound peas -- blanched
1 teaspoon olive oil
12 ounces leg of lamb -- cut into 2 by 1/2" strips
3 ounces Feta cheese (2/3 cup) -- crumbled
1 tablespoon minced fresh tarragon
TO PREPARE: Mix greens and peas in a large serving bowl. Add 6 tablespoons olive
oil; toss to coat.
TO COOK AND SERVE: Heat remaining 1 teaspoon olive oil in a medium skillet. Add
lamb strips and garlic; saut� until lamb browns lightly, 2 to 3 minutes. Transfer
lamb to the serving bowl with the greens. Warm vinegar over low heat in the now-
empty skillet. Add warm vinegar, Feta cheese, and tarragon to the salad; toss to
coat and serve immediately.
Description:
"An enticing spring salad of contrasting textures, temperatures and
colors."
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4163 0 0 0 3895 0 0 3272 3412

White-Bean Chili with Five Spices
Recipe By :

-------- ------------ --------------------------------
3/4 cup chicken stock -- fat skimmed and discarded
OR
3/4 cup canned low sodium chicken broth
1/4 cup drained canned green chilies -- coarsely chopped
1/2 teaspoon ground coriander
1/8 teaspoon ground cloves
Salt
2 16-ounce cans white kidney beans (cannellini beans) -- undrained
TO COOK AND SERVE: Bring chicken stock to boil in a large skillet. Add next 8
ingredients plus 1/2 teaspoon salt; cover and simmer to blend flavors, about 10
minutes. Add kidney beans; simmer until heated through, about 3 minutes. Serve
immediately.
Description:
"A quintet of spices seasons this hearty yet low-fat, cholesterol-free
chili."
Cuisine:
"American"
Source:
Cost 0 Depth 5
Tartness 0
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Depending upon product labeling, white kidney beans can also be called
cannellini beans.
Nutr. Assoc. : 0 0 2130706543 0 0 3575 0 0 0 0 0 0 26386

Whole Salmon Baked in Rock Salt
Recipe By :
Seafood Spring
Winter

-------- ------------ --------------------------------
7 pounds cleaned salmon
1 1/2 cups rock salt or coarse salt
2 tablespoons fresh thyme
OR
2 teaspoons dried thyme
1 teaspoon crushed dried red pepper flakes
1 teaspoon fresh ground black pepper
2 tablespoons fresh rosemary
Salt
Pepper
1/4 cup coarse mustard
3/4 pound butter
1 tablespoon butter
Lemon wedges -- for serving
PREPARATION: Have your fishmonger clean and bone the salmon, leaving the skin,
head, and tail intact.
In a bowl, combine the rock salt, thyme, crushed red pepper, cracked black
peppercorns, olive oil, and rosemary.
Season the inside of the salmon with 1/2 teaspoon each of salt and pepper. With a
rubber spatula, spread 1/4 cup of mustard over the fish, inside and out. Dot
inside of salmon with 1 tablespoon of butter cut into small pieces. Gently press
the rock-salt mixture onto the outside of salmon.
COOKING AND SERVING: Heat oven to 450�F. Put salmon in a shallow pan and bake in
preheated oven for 20 minutes. Reduce heat to 400�F and continue baking until
done, about 20 minutes more. Melt the remaining butter.
Remove skin from salmon, and the head and tail if desired. Garnish with lemon
wedges and serve with melted butter.
Description:
"Fish in a cloak of butter, pepper, mustard, rock salt and fresh
herbs."
Cuisine:
"American"
Source:
Cost 7 Depth 3
Tartness 2
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : As unorthodox as it sounds, fish and seafood are showing up on more and
more menus in the Southwest. Chef Brody explains that you can get fresh seafood in
any part of the country these days, and innovative chefs are incorporating seafood
into their region's traditional cuisine.
Nutr. Assoc. : 1313 4771 0 0 2130706543 4714 0 0 0 0 0 0 0 0 0
Whole-Wheat Linguine with Arugula and Romano Cheese
Recipe By :
International Pasta
Spring Summer

-------- ------------ --------------------------------
1 pound whole wheat linguine
Salt
1/4 cup olive oil
2 quarts arugula -- rinsed & spun dry
1/4 cup grated Romano cheese
TO COOK AND SERVE: Bring 4 quarts water to boil in a soup kettle. Add linguine and
1 tablespoon salt; cook until just tender, about 9 minutes. Drain and return
linguine to the soup kettle.
Meanwhile, heat 2 tablespoons of the oil in a medium skillet. Add garlic and hot
red pepper flakes; saut� until fragrant, about 15 seconds. Add arugula; saut�
until arugula is wilted, about 2 minutes. Add this mixture, Romano cheese, and
remaining 2 tablespoons olive oil to the pasta; toss to combine. Serve
immediately.
Description:
"Spicy summer green with gutsy cheese and noodles: a chorus of
assertive tastes and textures."
Cuisine:
"Italian"
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Deborah Madison Briefly saut�s arugula to tame its peppery bite. If whole-
wheat pasta is unavailable near you, substitute regular linguine.
Nutr. Assoc. : 26189 0 0 0 4714 0 0
Wild Mushroom Sauce
Recipe By :

-------- ------------ --------------------------------
1 tablespoon butter
2 medium shallots -- chopped
1 pinch cracked black pepper
1 cup sliced wild mushrooms
1 cup sliced domestic mushrooms -- your choice
1 teaspoon chopped fresh sage
1/4 cup marsala
1 tablespoon butter
Salt -- to taste
Pepper -- to taste
1 1/2 tablespoons chopped fresh sage
Heat pan. Add butter and shallots. Saut� 1 minute then add cracked black pepper
and fresh mushrooms. Saut� about 5 to 7 minutes at a high heat. Add fresh sage and
saut� 30 seconds more. Deglaze pan with marsala wine. Reduce to a syrup then add
demi-glaze. This demi-glaze will thicken quickly, it has been already reduced.
When the sauce is ready it will be thick enough to coat the back of a spoon.
Before serving, bring the sauce to a boil then swirl in the remaining butter, salt
and pepper to taste.
Description:
"A butter-rich, shallot, fresh sage, Marsala and wild mushroom sauce."
Cuisine:
"French"
Yield:
"1 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 4977 4977 3403 4106 0 0 0 3403
Yellow Squash and Potato Cornucopia

Vegetable

-------- ------------ --------------------------------
4 yellow crookneck squash -- boiled until soft, peeled,
chopped
1 cup grated Swiss cheese
1/2 cup chopped fresh basil
Salt
Pepper
1 teaspoon coriander
Dash cayenne pepper powder
Paprika -- for garnish
Cut fat end off squash so that a melon baller can fit into the inside of the body.
Hollow out as much as possible without cutting through the skin. (Use the smallest
melon baller you have.) Leave the "neck" part intact. Salt and pepper the cavity.
Save the squash that is scooped out and add it to the same boiling water as the
potato to cook, a few minutes before it is done. The squash should be very soft
since you will mash it with the potato.
Place cooked potatoes and squash in mixer bowl and mix until smooth. Add remaining
ingredients and blend thoroughly. Cool slightly. Preheat oven to 275�F.
Steam the hollowed squash until just turning soft (about 4 minutes after water
boils). Stuff with potato mixture, packing firmly. Warm squash in a slow oven
until filling begins to melt.
While the squash are in the oven, warm the remainder of the potato mixture in a
microwave on MEDIUM or in the oven (stirring frequently). When it is hot, put it
into a pastry bag fitted with a large star tip. Immediately put the squash onto
plate and pipe remaining filling decoratively into squash and spilling onto plate.
Sprinkle with paprika and serve.
Description:
"An elegant presentation of yellow crookneck stuffed with a fragrant
potato, basil and Swiss cheese filling."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This is a great Thanksgiving side dish that is a lot easier to make than
it appears.
Nutr. Assoc. : 2985 26154 0 0 0 0 272 0 0
Yogurt Marinade
Recipe By :Dee Bell


-------- ------------ --------------------------------
2 cups yogurt
1/4 teaspoon curry
Salt
Black pepper
Mix all ingredients together and salt and pepper to taste. Marinate meat in
refrigerator, turning frequently for at least 8 hours: better if marinated a whole
day.
Prep Time: One day
Description:
"Indian influenced marinade of curry-spiced yogurt."
Yield:
"2 Cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1 1/2
Other Carbohydrates
NOTES : For fowl or lamb. If you are not a curry fan, substitute cardamom or
ginger.
Nutr. Assoc. : 0 0 492 0 0 0

Zabaglione
Recipe By :
Pudding

-------- ------------ --------------------------------
1 teaspoon gelatin
1/2 cup Marsala or dry sherry
6 egg yolks
1 tablespoon brandy or cognac
1 teaspoon vanilla
1 cup whipping cream
3 egg whites
Salt
Mix the gelatin into the sugar (it'll make your life easier), then mix with the
Marsala and egg yolks in the top of a double boiler. Cook over medium-low heat
until it thickens to the consistency of a light pudding (heating it up first in a
microwave can really save time here). Remove from heat, add the brandy and vanilla
and separate the double boiler to let it cool while you: Whip the cream until
stiff. Beat the egg whites with a touch of salt until frothy, then add the sugar
and beat into a meringue (it should be stiff enough to hold a shape).
When the custard is warm but not hot, fold in the whipped cream, then the egg
whites. Pour into individual cups and chill in the refrigerator for at least an
hour. Garnish, if you like, with shaved chocolate.
Serves 6 to 8
Description:
"Extremely rich quasi-Italian custard-pudding fragrant with Marsala."
Cuisine:
"Italian"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 1/2
Other Carbohydrates
NOTES : This recipe comes to us from the days before cholesterol, composed as it
is entirely of major sources of same. Note the presence of uncooked egg whites,
which can be cause of some concern about salmonella.
Nutr. Assoc. : 0 0 4106 0 2330 0 0 0 0 0
Zesty Brussels Sprouts

Vegetable

-------- ------------ --------------------------------
4 cups Brussels sprouts -- cooked
1/2 cup mayonnaise
2 tablespoons horseradish
1/4 cup grated onions
1/2 cup breadcrumbs
Preheat oven to 350�F. Halve cooked sprouts, add mayonnaise, onion and
horseradish. Put in a shallow baking dish and top with crumbs. Bake 20 minutes.
Description:
"Brussels sprouts baked with mayonnaise, horseradish and a breadcrumb
topping."
Cuisine:
"American"
T(Baking Time):
"0:20"
Fat Content 6 Intensity 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : A must for those like me who don't care for Brussels Sprouts! My husband
grows them!
Nutr. Assoc. : 215 0 0 0 196
Zucchini Boats with Crabmeat
Recipe By :
Spring Vegetable
Winter

-------- ------------ --------------------------------
4 zucchini
FILLING
1 pinch chopped fresh parsley
1/2 small hot pepper
1/2 pound crabmeat
2 egg yolks
1 pinch fresh thyme
Salt
Pepper
1/4 cup olive oil
PREPARATION: Halve the zucchini lengthwise. Scoop out seeds and some pulp from
zucchini halves leaving a thin wall of flesh. After seeding the zucchini, divide
each half into quarters to equal 8 boat shapes per zucchini.
For the filling, chop the parsley. Seed and mince the chili pepper. In a large
bowl, combine the crabmeat, egg yolks, cheese, thyme, parsley, and chili pepper.
Season to taste with salt and pepper.
COOKING AND SERVING: Heat the broiler. Fill zucchini boats with the crabmeat
mixture and put on baking sheet. Brush with olive oil. Broil until heated through,
about 10 minutes.
Yields: 32
Description:
"Mild-tasting zucchini is the perfect vehicle for a spicy crabmeat and
cheese filling."
Cuisine:
"Italian"
Source:
Yield:
"32 Boats"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 3727 0 0 0 0 0 0 0
Zucchini Cheese Casserole

Pasta Side Dish

-------- ------------ --------------------------------
6 cups water -- boiling
2 4-ounce boxes onion soup mix
4 ounces spaghetti -- broken
1/3 cup margarine
1 cup chopped green bell peppers
1 1/2 pounds sliced zucchini
4 fresh tomatoes -- cut in wedges
1/4 cup chopped parsley
4 cups (2 packages) grated Mozzarella cheese
Preheat oven to 350�F. Cook spaghetti in water and onion soup mix and drain.
Saut� onion, green pepper; add zucchini, tomatoes, parsley and pepper. Cook about
5 minutes.
In a greased casserole, put spaghetti and zucchini mixture. Sprinkle Mozzarella

cheese on top; bake for 25 minutes until hot and bubbly.
Description:
"A baked zucchini-tomato casserole made with fresh vegetables,
spaghetti, onion soup mix and Mozzarella cheese."
Cuisine:
"American"
Complexity 3 Cost 2
- - - - - - - - - - - - - - - - - - -
NOTES : Summertime side dish.

Nutr. Assoc. : 0 993 0 0 0 20088 0 0 0 0 26153
Zucchini Jam

Categories : Condiment Vegetable

-------- ------------ --------------------------------
4 cups finely grated zucchini
1 orange -- ground
8 ounces crushed canned pineapple -- canned with juice
4 1/2 cups granulated white sugar -- more or less to taste
3 ounces orange gelatin -- not diet
Grate the zucchini finely in the food processor. The yellow skinned zucchini is
extra nice in this recipe. Wash the orange. Cut in sections and remove any seeds.
Chop in food processor. Use the rind and all.
Combine the zucchini, orange, the whole can of pineapple with juice, and the
sugar. I use 5 cups for an 8-jar scaled recipe. Be sure to use a stainless steel
pot. Bring to a boil and boil 10 minutes. Let sit overnight.
In the morning bring to a 10-minute boil. Add the lemon juice and package of
orange gelatin. Put into clean canning jars and hot water bath for 20 minutes.
Description:
"Oranges, pineapple and zucchini make this delicious mock-Orange
Marmalade."
Cuisine:
"American"
Yield:
"8 Jars"
Ratings : Cost 3 Difficulty 5
Sweetness 8
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 3 1/2 Fruit; 0 Fat;
65 1/2 Other Carbohydrates
NOTES : A great new way to use those overabundant zucchini! You'd Never Know It
Wasn't Orange Marmalade!
Nutr. Assoc. : 5663 0 2998 652 0 3511
Zucchini with Caramelized Onion
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
5 zucchini -- sliced
Salt
Black pepper
1 tablespoon oil
OR
1 teaspoon fresh oregano
3/4 cup Caramelized Onions -- (see recipe)
In a separate skillet prepare recipe for Caramelized Onions. Gently heat oil and
butter in another skillet, add zucchini and oregano and saut� until tender or al
dente. Stir in Caramelized Onions, adjust salt and pepper and serve warm.
Description:
"Oregano and saut�ed zucchini with sweet and sour onion flavor."
Cuisine:
"American"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Thyme is a good substitute for oregano and, to change it a little,

sprinkle soy sauce on it.
Nutr. Assoc. : 0 0 0 0 0 0 0 2130706543 0
Caramelized Onions
Recipe By :

-------- ------------ --------------------------------
2 large onions -- sliced into rings
1 tablespoon butter
Melt butter into oil and swirl together. Add onion rings and cook over low heat
until browned and translucent, about 15 minutes. Add vinegar and brown sugar and
stir until well-mixed. Boil the mixture on medium-high heat and then slow simmer,
uncovered and stirring occasionally, for about 10 minutes, or until the liquid has
evaporated and the onion has a deep color.
Description:
"Browned onions coated with a vinegar and brown sugar reduction."
Source:
Yield:
"3/4 Cup"
Complexity 2 Cost 1
Depth 4 Fanciness 6
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : These are terrific served with grilled eggplant and buffalo
Mozzarella or as an addition to just about any saut�ed vegetable.
Nutr. Assoc. : 0 0 0 0 0
Zucchini with Golden Brown Onion
Recipe By :Dee Bell

Vegetable

-------- ------------ --------------------------------
5 zucchini -- sliced
1 small onion -- sliced into rings
Salt
Black pepper
1 tablespoon oil
OR
1 teaspoon fresh oregano
Gently heat oil and butter in a skillet, add onions and brown over low heat,
stirring occasionally until golden, about 15 minutes. Add zucchini and oregano and
saut� until tender or al dente. Adjust salt and pepper and serve warm.
Description:
"Oregano and saut�ed zucchini with golden brown onions."
Cuisine:
"American"
Complexity 1 Difficulty 2
Intensity 3
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Thyme is a good substitute for oregano and to change it a little sprinkle
soy sauce on it.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2130706543

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Prep Time: 1 day

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White Sauce - Medium

Recipe By :Dee Bell

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Recipe By :Frances Bolton

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