Recipe: Assorted Recipes (28) - 10-03-97 Recipe Swap (updated)

28 ASSORTED RECIPES
Recipe Swap - October 3, 1997

RECIPES IN THIS FILE:
Great No-Fat Bean Dip
Cranberry-Orange Cream Cheese Spread
Corn, Bean and Squash Stew
Asparagus Roll Ups
Homemade Egg Substitute
Chocolate Banana Smoothie
Peach or Nectarine Sorbet
Tomato Chutney
Noodles Alfredo
Orange Biscotti
Fall Fruit Chutney
Creamy Crab Quiche
Veggie Pasta Pizza Bake
Moosewood Spaghetti Squash Casserole
Very Low Fat Holiday Gravy
Fat Free Russian Dressing
Pumpkin Cheesecake Pie
Pineapple Cake
Eggplant Lasagna
Low Fat Eggnog
Spanish Rice
Creamy Jalapeno Cornbread
Zucchini Meat Loaf
Indian Rice
Zucchini Pickle Ribbons
Mexican Bow Tie Salad
Couscous with Asparagus and Mandarin Oranges
White Bean Soup with Escarole or Romaine

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GREAT NO-FAT BEAN DIP
From: Jeanne, OH

This sounds like it won't have any flavor, but everyone devours it, even with baked chips!

1 (16 ounce) can black beans, rinsed and drained
3 green onions, chopped
1 small tomato, chopped
Chopped fresh cilantro, to taste
Garlic powder, to taste
Tortilla chips (for serving)

Combine all ingredients and serve with chips.

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CRANBERRY-ORANGE CREAM CHEESE SPREAD
From: Annie, TX

1 (8 oz pkg) cream cheese, softened
1/4 cup whole berry cranberry sauce
1 tsp. grated fresh orange rind

Mix all ingredients together and refrigerate.

Serve on hot rolls, bagels, muffins, etc.

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CORN, BEAN AND SQUASH STEW
Adapted by Eileen 'Lee' Katman, 1994 from source: The Greens Cookbook by Deborah Madison and Edward Espe Brown

1 cup dried pinto beans, soaked overnight and drained
1 medium butternut squash
1 large onion, chopped
2 cloves garlic, finely chopped
3 cups broth, divided use*
1 lb tomatoes or 1 (1 lb) can whole tomatoes, chopped, juice reserved
2 hot peppers, chopped fine**
1 tsp ground cumin
1 tsp ground cinnamon
1/4 tsp ground cloves
1/2 tsp dried oregano
1 1/2 cups corn kernels
Salt to taste

Soak the beans overnight.

THE NEXT DAY:
Drain the beans; set aside.

Cut the squash in half and scoop out seeds. Bake for 1 hour.

Saute onion and garlic in a little of the broth. Add beans, remaining broth, tomatoes and their juice, peppers and spices; simmer until beans are cooked through.

Add corn and squash; simmer until flavors meld. Salt to taste.

*Add more broth if you like a thinner soup.
**If you like more spice, add ground chiles (ancho is nice).

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ASPARAGUS ROLL UPS
From: Annie, TX

1/2 of an 8 oz. pkg. fat free cream cheese, softened
1 Tbsp. lemon juice
2 tsp. seasoned pepper
1/2 tsp. salt
Dash of garlic powder
1 (8 oz.) pkg. fat free turkey ham slices
1 (15 oz.) can asparagus spears, drained
Toothpicks (for serving)
Olives (for serving)

Mix the cream cheese, lemon juice, pepper, salt and garlic powder. Spread on ham slices.

Put an asparagus spear on each slice of meat and roll up. Refrigerate until firm.

Cut into bit size pieces and decorate with a toothpick and olive.

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HOMEMADE EGG SUBSTITUTE
Source: Mary J Watson, 1990's

"I am a registered dietitian at The Cardiac Center of Creighton University in Omaha, NE. I have found that if you are using large, extra large, or jumbo sized eggs, you only need to use 1 egg white to = an egg. If you are using small or medium eggs, you need two egg whites. The yolk is generally the same size in all eggs, so therefore it is the white that varies in size. If a recipe calls for 1 egg yolk, use 1 1/2 tablespoons egg substitute (either homemade or commercial).

This is a recipe for homemade egg substitute that one of our cardiac rehabilitation patients, Lynne Swassing, created. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omelets. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.
"
6 jumbo egg whites
1 teaspoon canola oil
1/4 cup powdered dry skim milk
1 drop yellow food coloring

Combine ingredients.

Recipe makes 6 eggs or 1 1/2 cups

1/4 cup substitute = 1 egg

Nutrition Information per 1/4 cup: Calories: 40, Fat: .8 grams, Saturated Fat: trace, Cholesterol: 1 milligram

Comparison to 1 large egg:
Calories: 80, Fat: 5 grams, Saturated Fat: 2 grams, Cholesterol: 215 milligrams

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CHOCOLATE BANANA SMOOTHIE
From: Annie, TX
Makes 2 servings

1 cup skim milk
1 tsp. vanilla extract or almond
1 tsp. chocolate extract
1 tsp. unsweetened cocoa powder
1 packet of Sweet n Low
1 frozen banana, cut in chunks

Blend all ingredients in blender except for the banana. Then add banana. Blend.

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PEACH OR NECTARINE SORBET
Source: Curtis Jackson, 1994
Makes 3 servings

"This is a recipe for peach or nectarine sorbet, but the technique works well for every fruit I've tried. You'll have to play with the lemon and apple juice amounts, but it is quite forgiving. I once even used grape juice instead of apple juice because I was all out of apple - I think I was making mango sorbet at the time - and it came out a bit more tart and arguably more interesting than the apple juice variety. The trick is to taste and taste and taste and taste and... as you add the two juices."

5 large TRULY RIPE SOFT peaches or nectarines, peeled, pitted, and cut into 3/4-inch chunks*
1/4 cup lemon juice, or more to taste
1/2 cup apple juice, or more as needed, divided use
Equal sweetener, to taste** (or sweetener of choice)

Prepare 2 of the fruits and freeze the chunks on a baking sheet, taking care that they do not touch each other.***

Prepare the other 3 fruits and refrigerate the chunks.

Put the frozen fruit chunks, refrigerated fruit chunks, lemon juice, and 1/4 CUP of the apple juice into a blender or food processor and puree until smooth, adding additional apple juice as needed for smooth blending and texture. You may require 1 cup of apple juice or more in all. Add sweetener (if necessary) to taste and blend in. Serve immediately.

*Choose very ripe juicy peaches or nectarines for this recipe; if they
are very firm don't even bother because this recipe will yield ghastly
results.
**If you pick good ripe juicy peaches or nectarines, you should not need any sweetener at all.
***If you get impatient and don't wait for the frozen fruit chunks to fully freeze, you'll end up with fruit soup instead of sorbet, but then you just drink it!

TIP: Eat all this at one sitting; it gets rock-hard if refrozen.

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TOMATO CHUTNEY
Source: Gourmet magazine, December 1994
Makes about 2 1/2 cups

1 (28 to 32 ounce) can whole tomatoes with juice, chopped
1 large onion, chopped (about 1 cup)
1/2 cup sugar
1/2 cup cider vinegar
1/3 cup dried currants
Zest of 1 lemon, removed with vegetable peeler and minced
1 1/2 tsp. mustard seeds
1/2 tsp. salt
1/4 tsp. ground cayenne
1/4 tsp. ground allspice
1/4 tsp. ground cinnamon

In a heavy kettle combine all ingredients. Cook mixture over moderate heat, stirring occasionally, 30 minutes.

Reduce heat to low and simmer mixture, stirring occasionally, 30 minutes more, or until thickened and reduced to about 2 1/2 cups.

Chutney keeps chilled, covered, 3 months.

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NOODLES ALFREDO
From: Carol B, Fl

8 oz egg noodles, uncooked
1/2 cup butter
1/2 cup light cream
1 cup grated Parmesan cheese
1 tsp chopped fresh parsley
1/4 tsp salt
1 dash ground black pepper

Start cooking noodles as package directs.

Meanwhile, over low heat, melt butter and light cream in a saucepan. Stir in cheese, parsley, salt and pepper. Reduce heat to low.

Drain noodles and pour in serving dish. Pour in sauce and stir gently until noodles are coated.

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ORANGE BISCOTTI
Source: rini, 1994
Makes about 48 biscotti

"Biscotti are pretty low in fat (especially if they are not dipped in chocolate and contain no nuts!). These are made without butter. In a standard recipe making dozens of biscotti, the only fat is in the two eggs, which makes them less than 1 gm fat each. Of course, they are high in sugar."

2 cups all-purpose flour
1 cup sugar
1 teaspoon baking soda
1/4 teaspoon salt
2 large eggs (Egg-beaters works well too!)
1 teaspoon vanilla
1 tablespoon freshly grated orange zest

Mix together flour, sugar, baking soda and salt until the mixture is combined well.

In a small bowl, whisk together the egg (or egg beaters), vanilla, and orange zest. Add this mixture to the flour mixture, beating until a dough is formed.

Turn the dough out onto a floured surface, knead it several times, and halve it. Working on a large buttered and floured baking sheet (or substitute cooking spray and flour that!) with floured hands, form each piece of dough into a flattish log, 12-inches long and 2-inches wide and arrange the logs at least 3-inches apart on the sheet.

Bake the logs in the middle of a preheated 300 degree F oven for 50 minutes. Cool on the baking sheet on a rack for 10 minutes.

On a cutting board, cut the logs crosswise on the diagonal into 1/2-inch-thick slices, arrange the biscotti, cut sides down, on the baking sheet.

Bake them in the 300 degrees F oven for 15 minutes on each side. Transfer the biscotti to racks to cool and store them in airtight containers.

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FALL FRUIT CHUTNEY
Source: aadam, 1994 - found in Woman's World magazine
Makes 8 servings

This chutney is really rich and satisfying!

3 pears (about 1 1/2 lbs.), peeled, cored and chopped*
1 small onion, finely chopped
1 cup cranberries**
1/2 cup sliced dried apricots**
1/2 cup raisins
1/2 cup light brown sugar (packed)
1/4 cup cider vinegar
1 Tbsp. chopped fresh ginger***
1/2 tsp salt
1/4 tsp ground cloves
1/4 tsp ground black pepper

Combine all ingredients in saucepan. Bring to boil over medium-high heat. Reduce heat to low and simmer until fruit is tender and mixture has thickened, about 30 minutes. Cool before serving.

Chutney can be made up to 2 days ahead. Warm before serving.

*I used red-skinned pears and didn't peel them - the skin was very tender and the color made a pretty dish.
**I threw the apricots and cranberries in the food processor first and "chunked" them up just a bit before cooking.
***I didn't have any fresh ginger, used dried from the can (less than a tablespoon.

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CREAMY CRAB QUICHE
Adapted by Jill Huntley, slightly modified by Curtis Jackson, 1990s, found in The Columbus Disptach
Makes 6 servings

1 pound crabmeat
3/4 cup corn fresh or frozen
3 whole green onions chopped (including green)
3 tablespoons parmesan cheese freshly grated
1/2 teaspoon dried dill weed
1/4 teaspoon white pepper
1/4 teaspoon salt
1 (12 ounce) can evaporated skim milk
1 cup Egg Beaters 99% egg substitute
1/2 cup nonfat sour cream

Heat oven to 350 degrees F. Lightly coat a 10-inch glass or ceramic pie dish (or use an 11x7-inch glass baking pan) with vegetable cooking spray. Set aside.

In a medium bowl, combine the crab, corn, green onion, parmesan cheese, dill weed, pepper, and salt. Toss well to blend evenly. Spread mixture evenly across the bottom and 2/3 of the way up the sides of the prepared baking dish.

In your now-empty medium bowl, combine the evaporated skim milk, nonfat egg substitute, and nonfat sour cream. Beat with a fork or whisk until combined. Pour evenly over the crab mixture.

Bake 50-60 minutes, or until the quiche is set in the center (if your oven is really at 350 degrees, 60 minutes is more likely than 50). Allow to cool 10 minutes before slicing.

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VEGGIE PASTA PIZZA BAKE
Adapted from source: Art Ginsburg (Mr. Food)
Makes 8 servings

1 pound elbow macaroni or other pasta shape, uncooked
1 tablespoon Italian seasoning
2 cloves garlic, crushed
1/2 teaspoon crushed red pepper flakes (or to taste)
1 (8 ounce) can tomato sauce
1/4 cup nonfat Parmesan cheese
1 (15 ounce) can stewed tomatoes
2 cups any combination chopped vegetables: celery, onions, red and green bell peppers, zucchini, carrots or spinach*
1/2 cup peas
1 cup shredded nonfat mozzarella cheese

Preheat oven at 400 degrees F.

In a pot of boiling water, cook pasta until just underdone; drain.

Place pasta in a 13x9-inch baking dish that has been sprayed with cooking spray; toss with Italian seasoning, garlic, crushed red pepper, tomato sauce, and Parmesan cheese.

Pour stewed tomatoes over the top, then layer remaining ingredients, ending with the mozzarella cheese.

Bake at 400 degrees F for 25 to 30 minutes.

*Vegetables can be sauteed or softened in the microwave before using.

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Moosewood Spaghetti Squash Casserole
Adapted from source: Mollie Katzen in Moosewood Cookbook
Makes 6-8 servings

1 spaghetti squash, sliced lengthwise
1 cup chopped onion
1/2 pound mushrooms, sliced*
2 medium garlic cloves, crushed
1 tablespoon oregano
1 1/2 teaspoon basil
1/2 teaspoon thyme
1 teaspoon ground black pepper
Vegetable broth or water (as needed for "sauteing")
2 medium tomatoes, chopped
1 cup ricotta cheese
1 cup shredded mozzarella cheese
1 cup finely chopped fresh bread crumbs
1/4 cup chopped fresh parsley
Grated Parmesan cheese (for topping)

Slice the squash in half lengthwise and scoop out the seeds. Place facedown on a lightly greased or foil or parchment-lined baking sheet.

Bake at 375 degrees F for about 40-50 minutes or until easily pierced by a fork. Cool. Run a fork across the insides to remove the squash in strands; reserve.

While the squash bakes, saute the onion, mushrooms and garlic with the herbs, salt and pepper in a small amount of broth or water. When onions are soft, add tomatoes. Cook until most of the liquid evaporates.

Combine mushroom mixture with squash strands and the remaining ingredients, except the cheese (mix together lightly). Pour into a lightly greased 2-quart casserole. Top with Parmesan.

Bake, uncovered, in a 375 degree F oven for about 40 minutes.

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VERY LOW FAT HOLIDAY GRAVY
Source: Dona Reed, 1994

"I tried this Thanksgiving day and it was really pretty good."

1 (14 1/2 oz) can Swanson no-fat chicken broth, divided use
1/4 cup flour
1 chicken bouillon cube
1 tsp kitchen bouquet (or as needed)
1/8 tsp ground black pepper

Blend in bowl 1/2 cup chicken broth with flour until smooth.

Heat remaining broth with bouillon cube in saucepan. Stir flour mixture into hot broth, cook and stir over moderate heat until mixture thickens. Reduce heat, add kitchen bouquet and pepper.

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Risa G., NJ: To have on our salads because they can get pretty boring:

FAT FREE RUSSIAN DRESSING
Makes 1 cup

"Serve over salads or fresh vegetables."

1 cup fat free mayonnaise
1 tablespoon chili sauce (like Heinz)
1 teaspoon celery seeds, crushed
1 teaspoon dried green pepper flakes (or 3 teaspoons finely chopped bell pepper)
Pinch of sugar and chopped fresh parsley

Place all ingredients in blender. Mix on high for 1 minute.

Store in airtight container in refrigerator for up to 2 weeks.

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PUMPKIN CHEESECAKE PIE
Source: Have Your Cake and Eat it, Too by Susan Purdy, 1993
Makes one 9-inch pie, serves 10

FOR THE CRUST:
12 (2 1/2-inch) graham cracker squares
1/3 cup Grape Nuts cereal
2 tbsp. white granulated sugar
1 tbsp. hazelnut, walnut or canola oil
1 tsp unsalted butter, melted
1/2 large egg white
1 to 2 tsp fruit juice or water, or as needed

FOR THE FILLING:
1 1/2 cups non fat cottage cheese
1/3 cup (2 3/4 oz) low fat cream cheese, at room temperature
3 tbsp. nonfat vanilla yogurt
1/3 cup white granulated sugar
1 1/2 tbsp. unsifted all-purpose flour
2 tsp vanilla extract
2 large egg whites
1 1/2 cup canned pumpkin puree (unsweetened)
1/3 cup dark brown sugar, packed
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
Scant 1/8 tsp ground cloves
Generous pinch of salt

Position rack in the top third of the oven and preheat to 350 degrees F.

TO PREPARE THE CRUST:
Crumble the graham crackers into the bowl of a food processor and process until crumbs form. Add the Grape Nuts cereal, 2 tablespoons sugar, oil, melted butter, egg white and 1 tsp fruit juice or water. Pulse until the crumbs are evenly moistened. Pinch a spoonful of crumbs together, and test to see if they are moist enough to hold the print of your finger. If necessary, add a few more drops of juice or water and pulse once or twice. Set aside.

Press crumb mixture into a 9-inch pie plate. Set aside.

TO PREPARE THE FILLING:
Place the cottage cheese in a strainer set over a bowl. Cover the cheese with a piece of plastic wrap and press down firmly on the cheese to force out as much liquid as possible, making relatively dry curds. Transfer the cottage cheese to the food processor and process for 2 full minutes or until absolutely smooth, with a trace of graininess.

Add the cream cheese, yogurt, 1/3 cup sugar, flour and vanilla. Process until smooth. Remove 1/3 cup of this mixture and set it aside for marbleizing the top of the pie.

Add the egg whites, pumpkin, brown sugar, spices and salt to the processor. Pulse until thoroughly blended. Pour the pumpkin mixture into the prepared crust, taking care not to dislodge the crumbs.

To make the marbleized design, spoon 5 separate pools of the reserved cream cheese batter on the top of the pie. Draw the tip of the knife through the contrasting batters in a swirling pattern.

Bake for 30 minutes, or until the top is set and no longer sticky to the touch. Cool the pie on a wire rack.

Serve at room temperature. Refrigerate any leftovers.

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PINEAPPLE CAKE
From: Sharon, IA

1 box angel food cake mix (1-step)
1 (20 oz) can crushed pinapple, in its own juice, undrained
1 tsp vanilla

Do not follow the directions on the back of the cake mix box.

Stir together (dry) angel food cake mix, pineapple (undrained) and vanilla (do not beat). Place in a 13x9-inch baking dish.

Bake at 350 degrees F for 25 minutes.

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Risa G., NJ: Eggplant recipes can be really high in fat. Eggplant soaks up oil and is quite a sponge. Here is a low fat eggplant recipe for those of us who love it.

EGGPLANT LASAGNA
Makes 10 servings

1 (16 ounce) package lasagna noodles
2 small zucchini, chopped
1 small eggplant, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 onion, chopped
1/2 cup vegetable broth
1 (28 ounce) can plum tomatoes
1/2 teaspoon thyme
1 pound low fat mozzarella cheese, shredded

Preheat oven to 375 degrees F.

Prepare pasta according to package directions, drain and set aside.

Meanwhile, in a large nonstick skillet over high heat, saute vegetables except tomatoes in broth for 3 minutes; stirring constantly. Reduce heat to low, cover and simmer until vegetables are tender; about 15 minutes. Remove cover and cook until all liquid has evaporated.

To prepare the sauce, in large nonstick saucepan over medium heat add tomatoes with their juice and thyme, bring to boil; stirring to break up tomatoes. Reduce heat, cook uncovered for 15 minutes.

In 13x9-inch baking dish, arrange one fourth of the noodles on bottom. Spread one third of the vegetable mixture over noodles and spoon on enough sauce to cover vegetables; sprinkle with a third of the cheese. Repeat layering twice, ending with cheese.

Bake lasagna, uncovered, 40 minutes until bubbly and top is lightly browned. Let stand for 10 minutes before serving.

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LOW FAT EGGNOG
Source: Health Strategies, Wesley Medical Center, Wichita, Kansas
Makes 7 1/2 cups

3 cups fat free milk
1/2 cup liquid egg substitute (Egg Beaters)
2 teaspoons vanilla
2 teaspoons rum or brandy flavoring
3 to 4 packets sugar substitute (or sugar, to taste)
Drop of yellow food coloring (optional)
Ground nutmeg (for serving)

Combine all ingredients, except nutmeg, in blender. Cover and blend on high speed until frothy. Chill thoroughly.

Sprinkle with ground nutmeg before serving.

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SPANISH RICE
From: Risa G., NJ
Makes 6 servings

1 onion, chopped
1 green bell pepper, chopped
1/4 cup vegetable broth
1 cup brown rice, uncooked
2 cans (16 ounces each) stewed tomatoes
1 teaspoon chili powder
1/8 teaspoon marjoram
1 teaspoon minced garlic

Preheat oven to 350 degrees F.

Cook brown rice according to package directions.

In large skillet over high heat, saute onion and pepper in broth for 5 minutes or until tender crisp.

Add rice, stirring constantly and cook for 5 minutes. Place rice mixture in medium shallow nonstick baking dish and set aside.

In same skillet, heat remaining ingredients for 5 minutes. Pour sauce over rice.

Bake for 30 minutes or until all liquid is absorbed. Serve hot.

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Risa G., NJ: here is a tasty one:

CREAMY JALAPENO CORNBREAD
Makes 24 servings

1 1/2 cups yellow cornmeal
1 1/2 cups unbleached white flour
2 tablespoons sugar
2 tablespoons baking powder
1 teaspoon salt
4 large eggs
1 cup nonfat milk
1 cup nonfat sour cream
1 (16 ounce) can cream style corn
2 tablespoons chopped jalapeno pepper (rinse well if using bottled or canned.)

Preheat oven to 400 degrees F and lightly spray an 11x17-inch baking pan.

In a large bowl, sift together cornmeal, flour, sugar, baking powder, and salt.

In another bowl, mix together eggs, milk, sour cream, corn, and jalapeno. Add to dry ingredients and gently mix just to combine. Pour batter into prepared pan.

Bake for 30 minutes, or until cornbread lightly browns and a knife inserted into the center comes out clean.

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ZUCCHINI MEAT LOAF
Source: Complete Taste Of Life by Julie Stafford, 1993
Makes 12 servings

1 lb ground turkey
2 cups soft bread crumbs
1 1/2 cups grated zucchini, squeezed dry
1 medium onion, chopped
1/2 cup combined chopped red and green pepper
1 (6 oz) can tomato paste
1 egg white
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil
1 tsp dried tarragon
1/2 tsp ground black pepper
1 cup grated cheddar cheese (fatfree or regular)

Preheat oven at 350 degrees F. Prepare loaf pan with cooking spray.

In a mixing bowl, combine all ingredients, except cheese. Press mixture into prepared pan.

Cover with foil and bake for 1 1/4 hours. Sprinkle cheese over the top. Return to oven and bake, uncovered, another 10 minutes.

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Risa G., NJ: For those of us who like Indian spices, this is a goodie!!

INDIAN RICE

This is very nice with some stirfry veggies, especially Thai flavored.

3 1/2 cups water
2 cups uncooked basmati rice
1/2 tsp garam masala (or your favorite curry flavoring)
1/4 tsp turmeric (optional, but go lightly. This is bitter if overdone; very nice if you use a light touch)
4 or 5 cardamom pods (pick the cardamom seeds out and use them)
1/2 cup frozen peas

Combine ingredients in a saucepand and cook, covered, on low heat for about 18 minutes. About 3 to 5 minutes before rice is done toss in a few cashew pieces is a very nice touch (or not, depending on how fatfree/lowfat you are and what else you're having that may have some fat--anyone know the fat content on these little gems?).

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ZUCCHINI PICKLE RIBBONS
Source: Katherine L. Rodman
Makes 21 servings

"For you guys trying to find things to do with your extra zucchini (and who doesn't have extra this time of year), these pickles are to die for. They didn't last the day."

1 cup cider vinegar
1 cup water
1/4 cup sugar
2 tsp salt
1 tsp mustard seeds
1 tsp turmeric
1/2 tsp crushed red pepper (I used a fresh cayenne from my garden)
8 fresh dill sprigs
3 garlic cloves, peeled
3 medium zucchini (about 1 1/2 lbs), thinly sliced lengthwise
1 cup thinly sliced onion

Combine first 9 ingredients in a medium saucepan; bring to a boil. Reduce heat, simmer, uncovered, 15 minutes.

Combine zucchini and onion in a large bowl; pour hot vinegar mixture over vegetables. Cover and let stand at room temperature 3 hours.

Chill 8 hours before serving.

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MEXICAN BOW TIE SALAD
Source: Tim Champney
Makes 16 servings

FOR THE SALAD:
16 oz pasta bow ties, cooked, drained
1 (15 oz) can dark red kidney beans, drained and rinsed
2 3/4 cups frozen corn kernels, thawed, cooked, drained
1/2 cup bell peppers, chopped
1/4 cup onions, chopped
FOR THE DRESSING:
1 cup fat-free plain yogurt
1/2 cup taco sauce
1/8 tsp cumin
1 tsp chili powder
1/2 cup fat-free cheddar cheese, grated, divided use
GARNISHES:
Low fat tortilla chips
Taco sauce

Combine pasta, beans, corn, bell pepper, and onions in a bowl.

Blend yogurt, taco sauce, and spices and pour over vegetables. Add half of grated cheese. Add to salad mixture and toss well. Top with remaining cheese.

To serve, garnish with low fat tortilla chips and serve with additional taco sauce. Can be served warm or cold.

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COUSCOUS WITH ASPARAGUS AND MANDARIN ORANGES
Source: Steve Petusevsky, pub. in Spokesman Review 06-26-96
Makes 4 servings

Add tofu, cooked shrimp or cooked chicken, if desired.

1 cup orange juice
1 cup water
2 teaspoons olive oil
2 teaspoons grated ginger root
1 teaspoon salt
1 cup couscous, uncooked
18 stalks asparagus, cut in 1-inch pieces
1 red bell pepper, diced
1/2 cup frozen peas
1 (15 oz) can mandarin oranges, drained
4 scallions, minced
1/2 teaspoon ground cayenne pepper
1/4 cup walnuts, toasted

In nonreactive saucepan, combine orange juice, 1 cup water, olive oil, ginger and salt; boil over high heat.

Place couscous in a large nonreactive bowl and pour in orange juice mixture. Cover tightly and let stand about 20 minutes.

Saute asparagus in small amount of liquid 2 minutes; add red belll pepper and peas and saute one additional minute.

Add the asparagus mixture to the couscous along with the scallions, oranges, nuts and cayenne; combine well.

Serve warm or at room temperature.

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WHITE BEAN SOUP WITH ESCAROLE OR ROMAINE
Source: Cooking Monday to Friday Show #MF6613
Makes 2 servings

2 tbsp olive oil
1 onion, finely chopped
2 carrots, finely chopped
1 clove garlic, minced
2 cans (16 ounces each) white cannellini beans, drained
4 cups chicken broth
4 fresh sage leaves, cut into chiffonade
8 ounces escarole or romaine lettuce, cut into chiffonade
1/4 cup chopped fresh Italian parsley
Salt and pepper

Heat olive oil in a 4 quart saucepan. Add onion and carrots, cover and simmer 5 minutes or until tender. If vegetables stick to saucepan, add some water, cover and continue to simmer. Add the garlic and saute for a moment.

Add one of the cans of beans and mash with a potato masher. Add the other can of beans along with the chicken broth and sage and bring to a simmer. Simmer 10 minutes or until as thick as you like it. If too thick, add more water; if too thin, boil down until some of the liquid has evaporated.

Stir the escarole or romaine lettuce into the pot, cover and simmer 5 minutes or until lettuce is tender. Uncover, add parsley and adjust seasoning.

SERVING SUGGESTION:
Serve with bread and salad for a complete meal.