Recipe: Assorted Recipes (28) - 11-29-97 Recipe Swap Part 2 of 2 (updated)

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

RECIPES IN THIS FILE:
Apple-Wild Rice Salad
Dutch Apple Cake
Veggie Garden Loaf
Eggplant Lasagna
Chunky Apple Oatmeal Pancakes with Maple Cream
Creamy Pasta Primo
Vegetable Salad Mold
Low Fat Vegetable Appetillas
Apple Cinnamon Bars
Tart Asparagus Salad
Crunchy Munchies
Good Life Tortilla Pizza
Mexican Rice
Pasta and Cheese Casserole
Crispy Baked Onion Rings
Non-Fat Whipped Topping
Low Fat Hollandaise Sauce
Lemon Pepper Popovers
Prudhomme's Lemon Dill Chicken
No-Fat Soup
Cajun Fish Fillets
Angel Food Cake with Ginger-Apricot Sauce
Fat-Free Chewy Chocolate Cookies
Low-Fat Chocolate Chip Cookies
Charbroiled Swordfish with Citrus Salsa
Tropical Delight Smoothie
Black Beans with Saffron Rice
Dried Fruit Roll-Ups

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APPLE-WILD RICE SALAD
Adapted from ource: Low-Fat Ways to Cook Vegetarian
Makes 4-6 servings

FOR THE SALAD:
2 cups cooked wild rice
2 cups cooked long grain rice
1 cup peeled, chopped red delicious apple
1 cup frozen English peas, thawed
FOR THE DRESSING:
1/2 cup unsweetened orange juice
3 tbsp fresh lime juice
1 tablespoon vegetable oil
2 tbsp minced fresh mint
1 1/2 tsp grated orange rind
1/2 tsp salt
1/8 tsp freshly ground black pepper

Combine the ingredients for the salad in a bowl; toss.

Combine the ingredients for the dressing; stir well.

Pour dressing over rice mixture and toss.

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DUTCH APPLE CAKE
Source: Sandy Van Bibber
Makes 1 (9-inch) cake, 6 servings

1 cup all purpose flour
5 tbsp sugar, divided use
1 tsp baking powder
2 tbsp low fat margarine, divided use
2 egg whites; slightly beaten
1/4 cup fat free milk
1/2 tsp vanilla extract
4 cups peeled sliced apples
1 tsp ground cinnamon

Preheat oven 375 degrees F. Grease and flour a 9-inch tart or pie pan.

In a mixing bowl, combine flour, 2 tablespoons sugar and baking powder. With a pastry blender or 2 knives, cut in 1 1/2 tablespoons margarine.

Add egg whites, milk and vanilla; beat until smooth. Batter will be stiff. Spoon into prepared pan and spread batter to fit pan. Arrange apple slices, overlapping, in 2 concentric circles to cover batter.

In a small bowl, combine the remaining 3 tablespoons sugar and cinnamon; sprinkle over apple slices. Dot with the remaining 1/2 tablespoon margarine.

Bake for 30 minutes. Cool 10 minutes before serving.

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VEGGIE GARDEN LOAF
Source: Richard Simmons Deal-A-Meal Golden Edition Cookbook, 1990

"Why the sudden interest in oat bran? Oat bran is the fibrous outer layer of the oat grain, which is generally removed when the grain is processed into oatmeal. Now that we know the importance of fiber in a well balanced diet, it is a good practice to put some of that oat bran back into our food."

1 tbsp olive oil
1/2 cup chopped onion
1/2 cup grated zucchini
1 cup sliced steamed carrots
1 cup steamed broccoli flowerettes
3/4 cup uncooked oatmeal
1 slice whole wheat bread, crumbled
3 tbsp oat bran
3 oz shredded cheddar cheese
1/2 cup tomato sauce
1 egg
1 egg white
1/4 tsp each salt and pepper
1/4 tsp rubbed sage
1/2 tsp dried thyme
1/4 cup chopped fresh parsley
6 tbsp grated Parmesan cheese

Preheat oven to 375 degrees F.

In small skillet heat olive oil and saute onion until translucent, about 5 minutes.

In large bowl combine zucchini, carrot, broccoli, oatmeal, breadcrumbs, oat bran and cheese.

In small bowl beat together tomato sauce, egg and egg white, seasonings and Parmesan.

Combine all ingredients and stir thoroughly to mix.

Turn mixture into 9x5-inch loaf pan coated with non-stick spray.

Bake 30 to 35 minutes, or until firm. Let stand 15 minutes before slicing.

Makes 6 servings

DEAL-A-MEAL CARDS USED:
1 Bread 1 Meat 1 Vegetable 1 Fat 198 Calories

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EGGPLANT LASAGNA
From: Risa G., NJ
Makes 10 servings

"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."

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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CHUNKY APPLE OATMEAL PANCAKES
Source: Denise Gaunt, 1995
From: Peggy, WA
Makes 8 plump pancakes

3/4 cup whole wheat flour
1/8 cup oats, uncooked
2 tablespoons oat bran
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup chopped apple
1/4 cup raisins
1 cup apple juice
Maple Cream (optional, for serving, recipe follows)

Combine dry ingredients. Add apple and raisins. Gently stir in juice until dry ingredients are completely moistened.

Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side.

MAPLE CREAM
For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.

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Risa G., NJ: This one is also quite good (except I minused the cauliflower!!):

CREAMY PASTA PRIMO
From: Risa G., NJ
Make 6 servings

1 cup light evaporated milk
2 Tablespoons flour
1 teaspoon Italian seasoning
1/4 teaspoon dried basil
1 cup chopped fresh mushrooms
1 cup chopped cauliflower
2 garlic cloves, minced
2 carrots, sliced
1 cup chopped broccoli
1 small onion, chopped
1 cup vegetable broth
1 (16 oz) can Italian style stewed tomatoes
1 (6 oz) can tomato paste
1/4 cup red cooking wine
Your favorite pasta, cooked

Place milk, flour and seasonings in blender; mix well and set aside.

In large nonstick skillet over medium heat, saute vegetables in broth until tender.

Stir in milk mixture, bring to boil for 1 minute. Reduce heat to low. Add stewed tomatoes, tomato sauce and wine; stir to combine. Cover and simmer for 20 minutes; stirring occasionally.

Meanwhile, prepare pasta according to package; drain and set aside.

When vegetable sauce is completely cooked, add pasta, toss and
serve.

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VEGETABLE SALAD MOLD
From: Candy,VA
Makes 4 servings

1 envelope unflavored gelatin
1 3/4 cups chicken broth, divided use
2 Tbsp lemon juice
1/4 tsp salt
1/2 cup fresh spinach
6 thin slices cucumber, halved
1/2 cup sliced celery
1/4 cup thinly sliced radishes

Sprinkle (dry) gelatin over 3/4 cup of broth in pan. Heat slowly till gelatin is dissolved, stirring constantly.

Remove from heat and add remaining 1 cup broth, lemon juice and salt. Chill until slightly thickened.

Stir in remaining ingredients. Pour into individual 1/2 cup molds and chill until set.

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Risa G., NJ: To make these even more low fat, omit the olives and substitute something else:

LOW FAT VEGETABLE APPETILLAS
Makes 48-50 slices

1 package Fat Free Tortillas
2 containers (8 oz. each) soft, fat free cream cheese
1/4 cup chopped green olives
1/2 cup chopped green onion
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper

Remove tortillas from refrigerator; let stand at room temperature for 15 minutes.

Spread a thin layer of cream cheese on tortillas. Sprinkle with approximately 1 tablespoon each olives, onions and
peppers. Tightly roll up tortilla. Wrap individually in plastic wrap. Repeat for all tortillas.

Refrigerate for at least 3 hours or overnight.

To serve, cut into 3/4-inch diagonal slices.

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APPLE CINNAMON BARS
From: Peggy, WA

1/4 cup raisins or dried cranberries
1/4 cup apple juice concentrate
1 cup whole wheat flour
1/2 cup rolled oats, uncooked
1/4 cup brown sugar
1 tablespoon ground cinnamon
1 teaspoon baking powder
About 1 1/4 cups chopped peeled apples

1/2 cup milk or soy milk
2 egg whites or 1 egg equivalent

Soak the raisins (or dried cranberries) in the apple juice concentrate for 30 minutes.

Preheat oven to 350 degrees F. Spray 8-inch square pan with vegetable spray (or use non stick pan).

Stir together flour, oats, brown sugar, cinnamon and baking powder. Add apples and toss to coat; set aside.

Stir together milk, egg and soaked raisins and the soaking liquid. Pour wet ingredients into the dry ingredients; fold together just to evenly moisten the dry ingredients. Spread this thick batter into the prepared pan.

Bake at 350 degrees F for 20 minutes.

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TART ASPARAGUS SALAD
Source: AHA cookbook
From: Candy,VA
Makes 8 servings

2 envelopes unflavored gelatin
1/2 cup cold water
3/4 cup sugar
1/2 cup vinegar
1 cup water
1 Tbsp minced onion
2 Tbsp lemon juice
1 (10 oz) can cut asparagus
1 cup pimento, cut in strips
1 tsp salt
1 (5 oz) can water chestnuts, sliced
1 cup chopped celery

Dissolve gelatin in 1/2 cup cold water.

Combine sugar, vinegar and 1 cup water; bring to a a boil. Remove from heat, add gelatin, onion and lemon juice. Allow to cool.

Add asparagus, pimento, salt, water chestnuts, and celery. Pour into 1 1/2 quart mold and chill till set.

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CRUNCHY MUNCHIES
Source: Recipes to Lower Your Fat Thermostat
From: Peggy, WA
Makes 8 servings

1 cup Cheerios
1 cup Wheat Chex
1 cup Rice Chex
1 cup Corn Chex
2 cups pretzel sticks
1/3 cup apple juice
4 tsp Worcestershire sauce (vegetarian)
1/2 tsp garlic powder
1 tsp onion powder

Combine dry cereals to make 5 cups and add pretzel sticks; set aside.

Combine apple juice, Worcestershire sauce and seasonings. Toss with the cereals. Place in a shallow non-stick baking pan.

Bake at 275 degree F for 1 hour. Stir every 10 minutes. Cool before serving.

VARIATION:
This can be made in a microwave by cooking at full power for 6 minutes. Stir every 2 minutes.

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Risa G., NJ: Yum! Yum!

GOOD LIFE TORTILLA PIZZA
Makes 2 pizzas

4 Fat Free Tortillas
1 cup Fat Free mozzarella cheese
1/2 cup tomato sauce
2 teaspoons oregano
1 fresh tomato, thinly sliced
Optional ingredients:
Sliced green pepper
Sliced onion
Sliced fresh mushrooms
Parmesan cheese

Preheat oven to 400 degrees F. Place two (2) tortillas on ungreased baking sheet.

Sprinkle 1/4 cup mozzarella cheese on each tortilla. Place another tortilla on top of cheese. Press down lightly on top tortilla.

Bake for 6-8 minutes. Remove baking sheet From oven. Carefully flip tortillas over. Let cool 5 minutes.

Spread top tortillas with tomato sauce. Sprinkle with oregano and remaining mozzarella cheese. Top with sliced tomatoes and optional ingredients, if desired.

Return to oven. Bake 6-8 minutes or until cheese is melted and vegetables are warm.

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Risa G., NJ: I could've used this with my dinner tonight!

MEXICAN RICE
Makes 4 servings

1 cup long grain rice, uncooked
Pam spray + a little chicken broth (or vegetable broth)
1 tsp garlic powder
1 1/2 tsp salt
1 tsp ground cumin
1/2 tomato, chopped
1/2 medium onion, chopped finely
1 small carrot, chopped finely
1/2 green bell pepper, chopped finely
1 1/2 cups boiling water
1 (16 oz) can tomatoes, cut-up
Tomato sauce, optional

In a skillet, saute rice in pan sprayed with Pam until lightly browned*. Season with garlic, salt, and cumin. Add tomato, onion, carrot and green pepper. Saute for 1 to 2 minutes.

Remove from heat, add 1 1/2 cups boiling water. Return to heat and simmer for 35 to 40 minutes, covered, or until water is absorbed by rice.

Stir in tomatoes and tomato sauce, if desired, to add color.

*If it sticks to pan, add a little vegetable or chicken broth.

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PASTA AND CHEESE CASSEROLE
From: Risa G., NJ
Makes 6 servings

35 oz Italian plum tomatoes
12 oz spicy hot vegetable juice
1/3 cup dried tomato bits
1 tbsp sugar
1 1/2 tsp dried basil
1/2 tsp salt
16 oz shell macaroni, uncooked
1/3 cup grated Parmesan cheese
12 oz reduced fat mozzarella cheese
Fresh basil, for garnish

In a 3 quart casserole, heat tomatoes with their liquid, tomato bits, vegetable juice, basil, and salt. Bring to a boil. Stir to break up tomatoes. Reduce heat and cover. Simmer sauce for about 20 minutes.

Meanwhile prepare pasta shells following package directions, but do not use salt in the water. Drain pasta.

Preheat oven to 350 degrees F.

In a deep 4 quart casserole, mix pasta, tomato sauce, parmesan cheese and two cups mozzarella. top dish with remaining mozzarella.

Bake for 40 to 45 minutes or until top is lightly browned.

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Risa G., NJ: This is really good!!

CRISPY BAKED ONION RINGS
Source: Southern Living magazine, October 1993
Makes 4 servings

2 large sweet onions
1 (7 ounce) package corn flakes cereal, crushed
2 teaspoons sugar
1 teaspoon paprika
1 teaspoon seasoned salt
1 cup egg substitute (or 3 egg whites)
Vegetable cooking spray

Preheat oven to 375 degrees F.

Cut each onion into 4 thick slices; separate into rings, reserving small rings for other uses. Set aside.

Combine cereal, sugar, paprika and seasoned salt; divide in half, and set aside.

Beat egg substitute at high speed with an electric mixer until soft peaks form.

Dip half of onion rings in egg substitute; dredge in half of crumb mixture. Place in a single layer on baking sheets coated with cooking spray. Repeat procedure with remaining onion rings and crumb mixture.

Bake at 375 degrees F for 15 minutes or until crisp; serve warm.

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NON-FAT WHIPPED TOPPING
Source: Cooking without Fat, Health Valley Foods
Makes 1 1/2 cups

1/3 cup fat free milk
1/3 cup instant nonfat dry milk solids
1 to 2 tsp honey, to taste
1/4 tsp vanilla

Pour milk into a small metal mixing bowl. Set bowl in freezer until ice crystals begin to form; about 15 to 20 minutes. Chill beaters from mixer in freezer as well.

Using a hand held electric mixer, beat nonfat dry milk solids into nonfat milk. Continue to beat on high until soft peaks form, about 2 minutes. Add honey to taste and vanilla and beat until stiff peaks form, about 2 additional minutes.

Use within 20 minutes to avoid cream separating.

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LOW FAT HOLLANDAISE SAUCE
Source: Butter Busters by Pam Mycoskie, 1992
Makes 6 servings

" This is delicious, easy to make, and will keep well. It is just as good warmed over as it is fresh off the stove."

2 tbsp Liquid Butter Buds
1 cup Boiling water
12 tsp Lite salt (optional)
1 tbsp Flour
Egg Beaters to equal 2 eggs
Juice of 1/2 lemon

Combine Butter Buds and flour in a sauce pan. Add boiling water, stirring constantly. Cook over low heat.

Beat Egg Beaters, salt and lemon juice together. Add some of the first mixture to this before slowly adding to the Butter Buds, flour, and water. Cook until the spoon is well coated.

Makes 1 1/2 cups = 6 servings (1/2 cup each)

Per serving: Fat: 0g; Calories: 12; Protien: 1.2g; Cholesterol: 0mg; Carbohydrate: 1.47g; Sodium: 16mg

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LEMON PEPPER POPOVERS
Source: High-Flavor Low-Fat Cooking by Stephen Raichlen
Makes 6-8 large popovers

"These delicious popovers take advantage of lemon's strong affinity with freshly ground black pepper. They rise best in baked in deep molds in a very hot oven."

1 cup unbleached white flour
1 cup fat free milk, room temperature
1 tbsp extra virgin olive oil
1/4 tsp salt, or to taste
1/2 tsp coarsely ground or cracked black pepper
2 tsp freshly grated lemon rind*
3 egg whites, lightly beaten

Preheat oven to 450 degrees F. Grease popover molds or muffin cups with vegetable oil spray or a little olive oil.

Sift the flour into a mixing bowl and gradually whisk in the milk. Add the remaining ingredients, whisking just to mix. The mixture should be the consistency of heavy cream. If necessary, add more milk.

Fill each prepared mold 1/2 full.

Bake for 15 minutes without opening the door. Reduce heat to 375 degrees F (do not remove the popovers) and continue baking for 20 to 25 minutes, or until the popovers are browned. Unmold and serve at once.

*One of the best ways to grate lemon peel is to remove the zest in strips using a vegetable peeler, then grind it to a powder in a spice mill.

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PRUDHOMME'S LEMON DILL CHICKEN
Adapted from source: Fork iin the Road by Chef Paul Prudhomme
Makes 4 servings

FOR THE SEASONING MIX:
1 tsp salt
1 tsp dillweed
1 tsp dried sweet basil leaves
1/4 tsp ground black pepper
1/4 tsp ground white pepper
FOR THE MEAT AND VEGETABLES:
8 boneless, skinless chicken breasts (2 to 3 oz each)
1 tbsp amd 2 tsp cornstarch
1 cup apple juice, divided use
1 1/2 cups defatted chicken stock, divided use
2 cups julienned onions
1/2 cup fresh lemon juice, in all, divided use
2 packets artificial sweetener (1 gram each), optional

TO SEASON THE CHICKEN:
Combine seasoning mix ingredients in small bowl. Sprinkle all surfaces of chicken evenly with 2 teaspoons seasoning mix. Rub it in well. Dissolve cornstarch in 1/4 cup apple juice. Set aside.

Preheat heavy 10-inch skillet, preferably non-stick, over high heat to 350 degrees F for about 4 minutes. Place 4 chicken breasts in skillet. Lower heat to medium. Brown for at least 1 minute per side. Remove chicken. Brown 4 more. Set all the chicken aside.

Return heat to high. Stir in 1/2 cup stock, scraping bottom of skillet to clear it of all browned bits. Add onions and remaining seasoning mix. Stir. Cook for 3 to 4 minutes, or until all liquid evaporates. Stir in 1/4 of lemon juice. Scrape bottom of skillet again to clear it. Cook for 3 to 4 minutes, or until liquid evaporates. Add 1/2 cup apple juice. Clear bottom and side of skillet. Cook for 2 to 3 minutes, or until about half of the liquid evaporates.

Stir in remaining 1 cup of stock, the 1/4 cup lemon juice and the 1/4 cup apple juice. Bring to a boil (will take 2 to 3 minutes), whisk in the cornstarch-apple juice mixture, and return to a boil. Return the chicken to the skillet, lower the heat to medium, and cook until the chicken is done all the way through, about 4 to 5 minutes. Turn off the heat, remove the chicken, and if desired, whisk in the artificial sweetener.

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NO-FAT SOUP
From: Peggy, WA
Makes 4 to 6 servings

6 cups water
2 to 3 large carrots, thinly sliced (1 1/2 to 2 cups)
2 stalks celery, chopped (about 1 cup)
1 large onion, chopped (1 cup)
1 cup yellow split peas
1/4 cup brown rice or long-grain white rice
1/4 cup pearl barley
2 to 3 cloves garlic, minced
1 1/2 teaspoons instant beef or chicken bouillon granules
1/2 teaspoon dried thyme or basil, crushed
1 bay leaf
1/8 teaspoon ground black pepper

In a large, heavy saucepan or Dutch oven, combine all ingredients. Bring mixture to boiling; reduce heat. Cover and simmer for 1 hour, stirring occasionally.

Before serving, remove the bay leaf from the soup.

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CAJUN FISH FILLETS
As prepared at Dr. Gabe Mirkin's Fat Free Clinic
From: Peggy, WA

"The flavor comes close to those wonderful "blackened fish" dishes without all the fat."

1 lb. orange roughy fillets or any firm white fish
1 tsp. Cajun spice (such as McCormick or Paul Prudhomme)
1 Tbsp. paprika
Lemon wedges (for serving)
Ground black pepper, to taste (for serving)

Preheat the broiler.

Arrange the fillets on a broiler pan lined with aluminum foil.

Combine the Cajun spice and paprika and dust heavily on the fillets.

Broil close to the flame for 5-6 minutes, or until the spices are browned and the fish is firm and flakes with a fork.

Serve with lemon wedges and ground pepper to taste.

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ANGEL FOOD CAKE WITH GINGER-APRICOT SAUCE
Source: Fat Free, Flavor Full
From: Peggy, WA
Makes 8 servings

"Angel food cakes are almost always fat free, so if you're on a tight schedule and need a fancy dessert, you can buy one in the bakery section and dress it up with a spicy fruit sauce."

1 (16 ounce) can apricot halves in light syrup
1 teaspoon grated fresh gingerroot
2 teaspoons cornstarch
1 angel food cake, purchased or made from a mix

Puree the apricots and 1/2 cup of their juice in a blender.

In a small bowl, mix the cornstarch, ginger and 2 tablespoons of the apricot juice until smooth.

Combine the apricot puree and cornstarch mixture in a saucepan; bring to a boil and cook 1 minute, or until thickened, stirring constantly.

Serve warm (or room temperature) over angel food cake slices.

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FAT-FREE CHEWY CHOCOLATE COOKIES
From: Peggy, WA
Makes about 2 1/2 dozen.

1 1/2 cups flour
1/2 cup sugar
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup corn syrup (light or dark)
3 egg whites

Spray cookie sheet with cooking spray.

In large bowl, combine flour, sugar, cocoa powder, baking soda and salt. Stir in corn syrup and egg whites until blended (dough will be thick and slightly sticky).

Drop by rounded teaspoonfuls onto prepared cookie sheets.

Bake in 350 degree F oven for 7 to 9 minutes or just until set (cookies will be soft when pressed). Do not overbake. Cool on wire rack.

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LOW-FAT CHOCOLATE CHIP COOKIES
From: Peggy, WA
Makes 2 dozen cookies.

1/2 cup firmly packed brown sugar
1/4 cup granulated sugar
3 1/2 tbsp margarine
2 tsp vanilla extract
1 egg white
1 1/4 cups all-purpose flour
3/4 tsp baking soda
Dash of salt
2/3 cup miniature semi-sweet chocolate morsels

Preheat oven to 400 degrees F.

In large bowl, combine sugars, margarine, vanilla and egg white. Mix until smooth. Stir in flour, baking soda and salt. When the mixture is smooth, stir in chocolate chips.

Shape dough into 1-inch balls and place 3-inches apart on an insulated baking sheet.

Bake for 8-10 minutes or until brown. Cool 5-7 minutes before removing from baking sheet.

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CHARBROILED SWORDFISH WITH CITRUS SALSA
Source: Elmar Prambs of the Riverside Cafe, Austin, TX
Healthy and Hearty New American Cuisine Diner and Grill
From: Cow/AR
Makes 4 servings

CITRUS SALSA:
1 ruby red grapefruit, peeled
2 oranges, peeled and sectioned
2 limes, peeled and sectioned
1 lemons, peeled and sectioned
1 cup red, green, and yellow bell pepper, finely chopped
1 medium red onion, finely diced
1 tbsp cilantro, chopped
1 tbsp mint, chopped
1 oz tequila
SWORDFISH:
4 (5-oz each) swordfish steaks
1 dash salt
1 dash black pepper
1 tbsp corn oil

PREPARE THE CITRUS SALSA:
Mix all salsa ingredients. Place in refrigerator for a couple of hours.

GRILL THE SWORDFISH:
Season the swordfish steaks with salt and pepper to personal taste. Brush lightly with one tablespoon corn oil. Grill.

Spoon the Citrus Salsa over the charbroiled swordfish steaks. Garnish with mint sprigs. Serve with saffron rice, fresh asparagus, and baby carrots.

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TROPICAL DELIGHT SMOOTHIE
Source: Jennifer Raymond in Eat Right Live Longer by Neal Barnard
From: AUSSIE-Jenny
Makes 3 servings

1 orange (peeled)
1/2 cup frozen banana
1 cup frozen pineapple chunks
1 cup frozen mango chunks
1/2 to 1 cup soy milk

Cut orange in half, remove seeds, place in blender with other ingredients. Process until thick and very smooth.

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BLACK BEANS WITH SAFFRON RICE
Source: Jo Anne Merrill
From: Cow/AR
Makes 8 servings

"This is a traditional Latin-American dish. Serve with avocado salad or other green salad."

2 cups dried black beans
4 cups water
1 onion, halved
3 bay leaves
6 garlic cloves
FOR THE GARNISH:
6 tomatoes, seeded and chopped
2 cups onions, chopped*
6 tablespoons olive oil
2 tablespoons wine vinegar
1 teaspoon ground cumin
1/4 teaspoon ground cayenne pepper
4 tablespoons chopped fresh basil or parsley
Black pepper
FOR THE RICE:
4 cups water
2 cups uncooked rice
1/3 teaspoon saffron

TO PREPARE THE BEANS:
Rinse and sort the beans. Put into a large, heavy pot with lid. Cover with the 4 cups water. Bring to a boil, cover, and remove from heat. Let stand for 2 hours.

Add the halved onions, bay leaves and garlic to beans. Place over low heat and cook, covered, until beans are tender; about 1 1/2 to 2 hours. Check water and add more if needed while cooking.

Remove and discard the onion, bay leaves and garlic cloves. Keep beans warm.

TO PREPARE THE GARNISH:
Prepare the garnish about 1 hour before serving.

Place the tomatoes and onion into a serving bowl. Add the olive oil, vinegar, cumin, cayenne, parsley or basil and black pepper to taste. Toss to blend.

TO PREPARE THE RICE:
Bring 4 cups water to boiling in a heavy saucepan with tight fitting lid. Add the rice and saffron threads (do not use too much saffron). Stir well, cover, reduce heat and simmer for 20 minutes or until the rice has absorbed all the water.

TO SERVE:
Place the rice, black beans, and the garnish into separate bowls. Guests can serve themselves by placing a serving of rice, topping with the beans and lastly with the garnish on their plates.

*Use Vidalia onions for the garnish if available. If not, use other sweet onions such as Maui, Walla Walla, Texas 1015, or Imperial Sweet.

NOTE: Cut this recipe in half if you wish. It is really best not to double this as cooking times will vary depending on the size and thickness of cookware used.

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DRIED FRUIT ROLL-UPS
Source: Jo Anne Merrill
From: Cow/AR

Peaches OR Nectarines OR Plums*
Sugar (for each cup of fruit you will need 1 1/2 tablespoons of sugar)

Chop peaches, nectarines or plums very fine, being careful to reserve the juice.

Place fruit and its juices in saucepan and bring to a boil. Boil until candy thermometer reads 180 degrees F.

Cool slightly. Put into blender and mix until smooth.

Return to heat and cook until the mixture has the consistency of a thick paste and is reduced by half.

Spread fruit 1/4-inch thick on plastic-wrapped trays or cookie sheets. Cover pans with a cheesecloth screen, taking care to keep the cheesecloth from touching fruit.

Place in direct sunlight for 12 to 24 hours until dry (bring in at nighttime). You can also bake in a 250 degree F oven for about 4 hours. Put the fruit on a lightly greased cookie sheet or use foil to line tray.

Fruit rollups are done when edges pull back from plastic and center is not sticky when cooled.

*Ten cups of fruit will cover a 12x17-inch tray.