Recipe: Assorted Recipes (20) - 11-29-97 Recipe Swap Part 1 of 2 (updated)

20 ASSORTED RECIPES - PART 1 Of 2
Recipe Swap - November 29, 1997

RECIPES IN THIS FILE:
Cauliflower Casserole Deluxe
Ingrid's Chicken and Pineapple Casserole
Corn and Shrimp Soup
Seven Bean Salad with Lemon and Mustard Dressing
Oil-Free Raspberry Vinaigrette Dressing
Pumpkin Scones
Cranberry Apple Cookies
Melrose Plates
Fettuccine Alfredo Nuovo
Michael's Fudge Brownies
Pizza With Olives and Caramelized Onions
Black-Eyed Pea and Tomato Salsa
Dried-Fruit Granola
Roasted Carrots, Celery, Corn and Asparagus
Herbed Brown Rice with Mushrooms
Cajun Shrimp Pasta
Shrimp and Scallops Stroganoff
Asparagus Frittata Casserole
Spicy Tomato Soup with Black Beans, Potato and Squash
Rice Patties

---

CAULIFLOWER CASSEROLE DELUXE
Adapted by Rosemary Winters from source: Fresh Ideas for Vegetable Cooking by Georgia Machala Massie, 1985
Makes 6 servings

12 ounces cauliflower florets (about 3 1/2 cups)
2 medium tomatoes, sliced
1 (8 ounce) can sliced water chestnuts
2 green onions with tops, chopped
1/4 cup chopped celery
1/4 cup chopped red bell pepper
1 teaspoon dried basil
1/2 teaspoon seasoned salt
1/4 teaspoon ground black pepper
1/8 teaspoon ground cayenne pepper
2 tablespoons flour
1 cup milk (regular, 2% or fat free)
4 ounces sharp cheddar cheese, shredded (regular or reduced-fat)
1/4 cup seasoned bread crumbs
Minced fresh parsley (optional, to garnish)

Steam fresh cauliflower florets about 5-7 minutes or frozen florets according to package instructions just until crisp tender; drain.

Coat a saucepan with cooking spray. Saute green onions, celery, and bell peppers until limp. Add seasonings. Blend in flour and cook 1 minute. Gradually add milk, stirring constantly. Simmer until mixture thickens. Remove from heat. Add cheese and stir until melted.

In a 2-quart baking dish, layer half the cauliflower, sliced tomatoes and water chestnuts. Pour over half the sauce. Repeat layers ending with sauce. Sprinkle with bread crumbs and parsley.

Bake at 350 degrees F for 25-30 min until bubbly and top is a light golden brown.

---

INGRID'S CHICKEN AND PINEAPPLE CASSEROLE
From: Ingrid F

Yesterday I had leftover cooked rice in the fridge, and made this casserole for dinner:

1 cooked chicken, skinned and deboned and cut in bits and pieces
1/2 cup of paprika salad (strips of red bell peppers in a slightly tart brine - Eldorado)
1 small can corn, drained
1 small can pineapple chunks, drained
1/2 cup mangetouts (sweet peas), drained
5 - 10 drops of a peppery sauce - I used green Tabasco

I tossed everything but the peas carefully in the rice, put it in an casserole and heated it in the microwave oven for 3 minutes, added the peas and cooked for 3 more minutes.

No fat, almost no time, lots of color. Fairly cheap, and I becha it was healthy too.

---

CORN AND SHRIMP SOUP
From: Janice/SC

1/4 cup butter
1 1/2 Tablespoons flour
1 onion, chopped

9 ears fresh corn, shucked and cleaned
1 can Rotel tomatoes
1/2 can tomato sauce
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1 cup water (or more, as needed)
Salt and ground white pepper, to taste
1 pound peeled shrimp
1/2 cup sliced green onion
1 Tablespoon chopped fresh parsley

Heat butter and add flour. Make a medium brown roux. Add onion and saute.

Add remaining ingredients except shrimp, green onions and parsley. Let simmer one hour. Add water to desired consistency.

Add shrimp, green onions and parsley. Simmer 15 minutes or until shrimp is cooked and serve.

---

SEVEN BEAN SALAD WITH LEMON AND MUSTARD DRESSING
Source: Deb Kirwan

1 cup trimmed, cut (1-inch pieces) fresh green beans
1 cup trimmed, cut (1-inch pieces) fresh wax beans
1 cup cooked dried or rinsed canned red kidney beans
1 cup cooked dried or rinsed canned cannellini (white kidney) beans
1 cup cooked dried or rinsed canned black beans
1 cup cooked dried or rinsed canned chick peas
1 cup cooked frozen or fresh lima beans
1/2 cup chopped sweet white onion
1/2 cup thinly sliced green scallion tops
1/4 cup finely chopped fresh Italian (flat-leaf) parsley

FOR THE LEMON AND MUSTARD DRESSING:
3 tbsp olive oil
1 tsp grainy Dijon-style mustard
2 tbsp fresh lemon juice
1/2 tsp grated lemon zest
1/4 tsp salt, or to taste
freshly ground black pepper to taste

Cook the green beans and the wax beans in a medium saucepan of boiling salted water, uncovered, until tender, 5 to 8 minutes. Drain and rinse with cold running water. Set aside.

In a large bowl, combine the green beans, wax beans, red kidney beans, cannellini beans, black beans, chick peas, lima beans, onion, scallion tops, and parsley.

MAKING THE DRESSING:
In a separate bowl, whisk together the oil, mustard, lemon juice, lemon zest, salt and pepper.

TO MAKE THE SALAD:
Pour dressing over the bean mixture and toss gently. Let the salad stand for 1 hour before serving to allow the flavors to blend.

RECIPE NOTES:
"This is a wonderful bean salad recipe that's healthy, too. It's from the Light Touch Cookbook by Marie Simmons. I'll give you the recipe exactly the way the book has it, but I do make a couple of changes. I use canned beans, rather than fresh or dried, for all the beans (except the limas, which I buy frozen and cook). Since a can of beans is more than 1 cup, I usually double the recipe for the dressing. It makes a lot of salad, so it's good to take to a pot-luck dinner. But it also keeps well for a few days, so it gets eaten even if it's just for the family. Sometimes I can't find the cannellini beans in my grocery store, so I just leave them out. All the different color beans do make an attractive dish."

---

OIL-FREE RASPBERRY VINAIGRETTE DRESSING
Source: Robyn Walton
Makes 1/2 cup

1/2 cup raspberry vinegar
1 tbsp. Dijon style mustard
4 tsp. sugar
2 garlic cloves, finely chopped (2 tsp.)
2 tsp. Worcestershire sauce
1/4 tsp. each salt and pepper

Combine all the ingredients and mix well. Refrigerate in a container with a tight fitting lid.

---

PUMPKIN SCONES
Source: Nicki A Eger

"I made some major adaptations the the Sunday Morning Scones recipe in Secrets of Fatfree baking and came up with these-they were really yummy!"

2 cup unbleached flour
1/2 tsp baking soda
2 tsp baking powder
2 to 4 tbsp brown sugar (optional)*
1/4 cup reduced-fat margarine or light butter
2/3 cup canned unsweetened pumpkin or baby food mashed sweet potatoes or squash
1/3 cup lowfat buttermilk or fat free milk (plus additional for brushing)
1/4 tsp ground nutmeg
1/4 tsp ground cinnamon

Mix first 3 dry ingredients in a bowl (and sugar, if you are using it), and cut in the butter until the mixture looks like small peas.

Add the rest of the ingredients and combine to form a stiff dough.

Pat out on a lightly floured surface with floured hands to 1/2-inch thickness. Cut with a glass or scone or cookie cutter and place scones onto a Pam sprayed cookie sheet. (You can also just cut the batter into wedges and place 1/2-inch apart on the cookie sheet.) Brush tops with milk.

Bake at 400 degrees F for 15-18 minutes, until lightly browned. Serve hot.

*Use the sugar if you like slightly sweet scones as I do-otherwise, leave it out for more traditional scones.

---

CRANBERRY APPLE COOKIES
Source: Reggie Dwork
Makes 48

1/2 cup butter or margarine, softened
1 cup brown sugar, packed
3/4 cup granulated sugar
1 egg white, whipped
1/4 cup fat free milk, at room temperature
2 cups flour
1/4 tsp salt
1 tsp orange peel
1 1/2 cups peeled, chopped apples
1 cup cranberries, chopped

Preheat oven at 375 degrees F. Prepare a baking sheet with cooking spray.

In a mixing bowl, combine margarine, sugars, egg white, and milk. In another mixing bowl, combine flour, baking powder, cinnamon, salt, orange peel, apples, and cranberries.

Mix wet ingredients with dry ingredients just until moistened. Arrange by tablespoons on prepared baking sheet, 2-inches apart.

Bake for 12 to 15 minutes.

---

MELROSE PLATES
Adapted from source: LooneySpoons by Janet and Greta Podleski
Makes 4 servings

6 ounces pasta, cooked
2 cups diced cooked chicken breast*
1 cup diced celery
1 cup mandarin oranges
1/2 cup water chestnuts, slivered
2 tablespoons chopped fresh parsley
3/4 cup nonfat plain yogurt
2 tablespoons honey
1 tablespoon frozen orange juice concentrate
1 teaspoon poppy seeds
1/2 teaspoon dry mustard
1/4 teaspoon ground black pepper
Lettuce (any kind you like, for serving)

In a large bowl mix pasta, chicken, celery. oranges, waterchestnuts and parsley.

In a separate bowl stir together yogurt, honey, orange juice concentrate, poppyseeds, mustard and pepper. Pour yogurt mixture over chicken-pasta mixture and toss.

Serve on a bed of lettuce.

*If you don't have any chicken on hand (or on foot or on head...) try tuna, turkey, crabmeat or shrimp in its place.

---

FETTUCCINE ALFREDO NUOVO
Source: Corine
From: Cow/AR
Makes 6 servings

1 (1 lb.) pkg fettuccine, uncooked
1 chicken bouillon cube
1 1/4 cups 2% milk
1/4 pkg light cream cheese (not fat free) - 2 oz
1/4 cup reduced fat dairy sour cream
1/2 teaspoon garlic powder
1/4 teaspoon each salt and pepper
1/8 teaspoon nutmeg
1 cup fresh grated parmesan cheese
2 teaspoons dried parsley flakes
Crushed red pepper flakes, to taste (optional)

Cook pasta in water with the bouillon cube.

In a saucepan over very low heat whisk together milk, cream cheese, sour cream, garlic powder, salt, pepper and nutmeg until hot and smooth. Do not boil.

Remove from the heat and add the cheese and parsley. Toss with the pasta. If desired, top with a dash of crushed red pepper.

---

MICHAEL'S FUDGE BROWNIES
Source: Cooking Light magazine, June 1995
From: Chocolate and the Art of Low-Fat Desserts by Alice Medrich
Makes 16 brownies (serving size: 1 brownie)

"This recipe was suggested by Alice Medrich's brother, Michael, for a boy who had just had a liver transplant and couldn't tolerate fat."

1 teaspoon instant espresso coffee granules
1 teaspoon hot water
1 1/4 cups sugar
5 tablespoons butter or margarine, melted
1 teaspoon vanilla extract
2 egg whites, lightly beaten
1 egg, lightly beaten
1 cup all-purpose flour
1/2 cup Dutch process cocoa
1/4 teaspoon salt
1/4 teaspoon baking powder
Vegetable cooking spray

Combine coffee granules and 1 teaspoon hot water in a large bowl; stir well. Add sugar, butter, vanilla, egg whites, and egg; stir with a wire whisk until well-blended.

Combine flour, cocoa powder, salt, and baking powder; stir well. Add flour mixture to coffee mixture and stir until well-blended. Spread batter into an 8-inch square baking pan that has been coated with cooking spray.

Bake at 350 degrees F for 25 minutes; let cool in pan.

---

PIZZA WITH OLIVES AND CARAMELIZED ONIONS
Source: Cooking Light magazine, May 1994
Makes 8 servings

4 cups coarsely chopped sweet onion
1 teaspoon dried whole thyme
1 teaspoon dried whole basil
1/2 teaspoon freshly ground pepper
1 tablespoon olive oil
3 large cloves garlic, minced
vegetable cooking spray
2 tablespoons extra-dry white vermouth or white wine
1 teaspoon anchovy paste
1 pre-baked Italian cheese-flavored pizza crust (1-pound) (such as Boboli)
1/4 cup coarsely chopped ripe olives

Combine first 6 ingredients in a (13 x 9 x 2-inch) baking dish coated with cooking spray; stir well.

Cover and bake at 375 degrees F for 50 minutes, stirring after 25 minutes.

Add vermouth and anchovy paste, stirring well. Cover and bake an additional 20 minutes or until onion mixture is lightly browned, stirring after 15 minutes.

Spread onion mixture over pizza crust, leaving a 1/2-inch border; sprinkle with olives. Place pizza on a baking sheet.

Bake at 450 degrees F for 10 minutes or until thoroughly heated.

---

BLACK-EYED PEA AND TOMATO SALSA
Source: Cooking Light magazine, Nov/Dec 1994
Makes 3 1/2 cups, 14 servings (serving size: 1/4 cup).

Vegetable cooking spray
1 cup chopped onion
1/2 cup chopped lean Canadian-style bacon
2 cloves garlic, minced
1/4 teaspoon ground cumin
1/4 teaspoon ground pepper
1 (15 ounce) can black-eyed peas, drained
1 (14 1/2 ounce) can no-salt-added whole tomatoes, undrained and chopped
1/3 cup minced fresh cilantro
1 tablespoon finely chopped fresh jalapeno pepper

Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add onion and next 2 ingredients; saute 5 minutes. Stir in cumin and next 3 ingredients; bring to a boil.

Remove from heat; stir in remaining ingredients. Spoon into a bowl; cover and chill 1 to 8 hours.

Serve at room temperature with Italian bread or no-oil tortilla chips.

---

DRIED-FRUIT GRANOLA
Source: Cooking Light, Nov/Dec 1994
Makes 20 servings (serving size: 1/2 cup)

3 cups regular oats, uncooked
1/2 cup sliced almonds
1 1/4 cups honey
1/2 cup nutlike cereal nuggets (Grape-Nuts)
1 tablespoon butter or margarine, melted
1 teaspoon ground cinnamon
2 1/2 cups flaked whole-grain wheat cereal with almonds
1/2 cup dried cranberries
1/2 cup dried tart cherries
1/2 cup dried banana chips

Combine oats and almonds, and spread the mixture evenly in a (15 x 10-inch) jelly-roll pan.

Bake at 325 degrees F for 15 minutes or until toasted, and set aside.

Combine honey, cereal nuggets, butter, and cinnamon in a large bowl. Add the oat mixture, and stir well. Spread honey-oat mixture evenly into jelly-roll pan.

Bake at 325 degrees for 20 minutes or until dry. Let cool; break into large pieces, and set aside.

Combine the flaked whole-grain wheat cereal and dried fruits in a large bowl, and stir in honey-oat mixture pieces.

Store granola in an airtight container. Serve with fat free milk.

---

ROASTED CARROTS, CELERY, CORN AND ASPARAGUS
Source: Reggie Dwork
Makes 4 servings

1 lb baby carrots
1/2 lb blanched asparagus
4 stalks celery
1 cup corn kernels
1/2 tsp dried rosemary, crushed
1 tsp dried marjoram
1 tsp dried basil
Salt, to taste
1 tbsp dried parsley

Preheated the oven to 400 degrees F.

Put the vegetables into a nonstick baking pan sprayed with nonstick spray. Sprinkle all the herbs and salt to taste.

Cover the baking pan with foil and roast for 30 to 35 minutes or until done. Remove the foil for an addition 5 to 10 minutes.

---

HERBED BROWN RICE WITH MUSHROOMS
Source: Corine
From: Cow/AR
Makes 6 servings

1 1/2 cups long-grain brown rice, uncooked
1/2 lb mushrooms, sliced
2 cups chicken broth
3/4 cup water
2 bay leaves
2 teaspoons minced fresh thyme
3 green onions, sliced

Combine brown rice, mushrooms, chicken broth, 3/4 cup water and bay leaves in a medium size baking dish.

Cover and bake in a 350 degree F oven for 1 hour and 10 minutes or until liquid is absorbed and rice is done.

Remove from the oven and discard bay leaves. Stir in the fresh thyme. Top with sliced green onions.

---

CAJUN SHRIMP PASTA
Source: ebburtis
Makes 6 servings

1 pound vermicelli or linguini, uncooked
2 tablespoons olive oil
1/2 chopped onion
1 tablespoon chopped fresh garlic
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 tsp ground cayenne pepper*
1/4 tsp ground black pepper*
3 cups chicken broth
2 cups peeled and diced tomatoes
1/2 cup chopped green onion
2 tablespoons sugar
1 tablespoon Worcestershire sauce
1/4 tsp Tabasco sauce*
1 pound shrimp, peeled and deveined
Butter and minced garlic (for sauteing the shrimp)
1/2 cup grated Parmesan cheese

Cook the pasta according to package directions; drain and keep warm.

Meanwhile, saute the onion in the olive oil for approximately 4 minutes. Add the garlic and stir. Add thyme, basil, cayenne and black pepper; cook at low heat for 5 more minutes.

Add chicken broth, tomatoes, green onion, sugar and Worcestershire; cook over low-ish heat for about 30 minutes or until the liquid is reduced.

Saute the shrimp in some butter and garlic until three-quarters cooked (pink, but not totally opaque). Add the sauce and cook for an additional 2 minutes.

Add the cooked pasta and toss well with the grated cheese. Serve hot.

*The original recipe called for double the amount of cayenne, black pepper, and Tabasco.

---

SHRIMP AND SCALLOPS STROGANOFF
Source: Good Housekeeping magazine, March, 1995
Makes 6 servings

1 lb large shrimp, peeled and deveined
1 lb sea scallops, washed
1 tbsp butter, divided use
1/2 lb mushrooms, sliced
1 1/4 tbsp dry sherry
1 1/4 tbsp flour
1 dash ground black pepper
1/2 tsp dry chicken bouillon
1/2 cup water
2/3 cup fat free sour cream
Hot cooked rice (for serving)
1 1/4 tsp chopped fresh parsley (to garnish)

Pat seafood dry. In large non-stick skillet, heat 1 tbsp butter and cook shrimp, stirring frequently, until shrimp are opaque, about 5 minutes. With slotted spoon remove shrimp to bowl.

In drippings in skillet, cook scallops, stirring frequently, until opaque, about 5 minutes. With slotted spoon remove scallops to bowl with shrimp.

In same skillet add mushrooms and sherry to broth, stirring frequently until mushrooms are tender.

In cup, stir flour, pepper, bouillon and 1/2 cup water until blended. Stir into mushrooms and cook, stirring constantly until sauce boils and is thickened slightly.

Reduce heat to low; stir in sour cream until blended. Return seafood to skillet and cook over low heat until heated through (do not boil).

Serve with rice and garnish with parsley.

---

ASPARAGUS FRITTATA CASSEROLE
Source: Birds Eye
Makes 4 servings

3 large eggs
1 1/2 cup fat free or 1% milk
1 tsp salt
1 (10 oz) pkg Birds Eye frozen Deluxe Asparagus Spears, thawed
1/2 cup shredded reduced-fat Monterey Jack or cheddar cheese

Preheat oven to 400 degrees F.

Beat eggs in mixing bowl. Add milk and salt; blend thoroughly. Pour mixture into a greased 13x9-inch baking pan; add asparagus. Top with grated cheese.

Bake for 15 minutes or until firm.

---

SPICY TOMATO SOUP WITH BLACK BEANS, POTATO AND SQUASH
Source: Pat Hanneman - An Idea from Santiago's Cafe, Victoria, BC
Makes about 5 cups, serves 2 to 4

Santiago's Caf , 660 Oswego, Victoria, BC * Near the Clipper landing. Menu of small plates and tapas from Latin and South America, particularly Brazil. Bistro scene.

REVIEW, September, 1997: "One rainy day after touring we stopped by for some comfort food. Their black bean soup was unexpected and frankly, "defanged" -- but the idea was good. It was basically a tomato soup with some potato and carrot and black beans and a timid pepper. Here, on the up side, is our (tested) revved up revision with fire and ice (cayenne and cukes)." - Pat Hanneman

1/2 teaspoon olive oil or olive oil spray
2 tablespoons minced shallot
2 cloves minced garlic
1/4 teaspoon ground cumin
1/3 cup 1/2-inch cubes potatoes
1/3 cup 1/4-inch cubes winter squash (carrot may be substituted)
1/2 teaspoon dried oregano
Ground black pepper
1 cup beef stock
1 (15 ounce) can tomatoes, chopped, reserve juice
Juice from canned tomatoes plus water to make 1-cup
1 tablespoon vegetable flakes seasoning mix
1/4 teaspoon ground cayenne pepper, or to taste
2 tablespoons tomato paste or puree
1 (15 ounce) cooked or canned black beans, drained
2 tablespoons Mole sauce, commercial blend
Salt and pepper, to taste
1/2 cup cucumber - minced
1 tablespoon fresh lime juice
8 French baguette slices, warmed (for serving)

In a non-stick, medium sauce pan saute the shallot, garlic, cumin, potatoes and squash with oregano and plenty of freshly ground pepper. Hold the salt. Saute for 2 to 3 minutes until slightly browned and aromatic.

Add the beef broth (or vegetarian broth), the watery tomato juice, vegetable flakes (Perc or Mrs. Dash, etc.) and simmer 5 to 8 minutes or until the potatoes are fork-tender. Add the tomatoes, cayenne, tomato paste, beans and mole; stir well; reduced heat, partially cover and cook for about 15 minutes.

Meanwhile, combine the cucumber and lime juice and let stand at least 10 minutes.

To thicken the soup, puree about 1/4 of the soup, and blend well. Some soup should now cling to the spoon. Taste the soup, adjust seasoning with salt, pepper, cayenne and or mole, as needed.

Serve in large, shallow bowls and top with portion of relish. Serve with warm bread for dipping.

---

RICE PATTIES
From: Cow/AR
Makes 2 servings

7 or 8 spears asparagus, sliced
1/4 cup chopped green onion
1 cup cooked rice
1/2 cup diced ham
1 egg white
2 tablespoons flour
1 teaspoon fresh thyme
Salt and pepper, to taste
Olive oil, for frying

Steam asparagus and onion in a little liquid in the microwave for a couple of minutes or until crisp tender. Drain off any liquid.

Combine with the remaining ingredients, except oil.

Add a small amount of olive oil to a hot skillet. Drop rice mixture by spoonfuls into hot pan; brown on both sides.

Serving Idea: A tomato and green onion salad mixed with oil and vinegar.