Recipe: Low Fat Family Picnic Manu - Salad of Watercress, Radicchio and Endive, Chicken and Vegetables, Rice Pilaf, Tangy Lemon Bars (for dear Barbara)

LOW FAT FAMILY PICNIC
Salad of Watercress, Radicchio and Endive
Braised Chicken and Vegetables with Tomatoes
Rice Pilaf
Tangy Lemon Bars

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SALAD OF WATERCRESS, RADICCHIO AND ENDIVE
Servings: 8

SALAD:
6 cup loosely packed fresh watercress, stemmed
4 cup radicchio, loosely packed and torn into bite-sized pieces
2 heads Belgian endive, sliced crosswise
1 fennel bulb, trimmed and sliced thinly
1 large green apple, cored, cut into wedges
1/2 cup your choice dried fruit, cut into small pieces
TAMARI-GARLIC DRESSING:
2/3 cup extra-virgin organic olive oil
6 tbsp apple cider vinegar
3 tbsp minced ginger (peeled)
1/2 tsp roughly chopped garlic
1 tsp tamari

Toss all salad ingredients together in large serving bowl; set aside.

Puree dressing ingredients in blender. You may sweeten dressing with a bit of honey and top with sesame seeds for a nice touch. Ready to serve!

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BRAISED CHICKEN AND VEGETABLES WITH TOMATOES
Servings: 4

This is very good and easy. I used chicken thighs, but you could use other bone-in pieces. If you are closely watching fat intake, remove the skin before cooking. The chicken will still be moist and tasty.

4 large chicken thighs
Salt and pepper to taste
2 tablespoons olive oil, divided
6 large cloves garlic, coarsely chopped
1 tablespoon tomato paste
1 can (14.5 ounces) whole tomatoes with juices, crushed slightly with fingers
1/4 cup dry red wine
3 medium potatoes, cut into 1 1/2 inch pieces
1 large onion, cut into medium wedges
1 medium green pepper, cut into large cubes
1/2 pound button or cremini mushrooms, halved if very large
3 small carrots, peeled and cut into 1 1/2 inch slices
2 teaspoons dried marjoram leaves
1 teaspoon dried thyme
2 tablespoons chopped fresh parsley (or 1 tablespoon dried)
Water as needed to keep moist

Season the thighs with salt and pepper. Heat a large saute pan or skillet over medium-high heat. Add 1 tablespoon of the oil. Add chicken and brown, about 3 minutes per side. Remove the chicken and pour off all of the fat from the pan.

Return the pan to the burner and add the remaining tablespoon of olive oil. Add the garlic and tomato paste and stir for about 1 minute.

Add the tomatoes and wine; cook about 1 minute.

Add the vegetables, herbs, salt and pepper. Stir well to combine the juices with the vegetables. Reduce heat to medium-low; cover and simmer until chicken is done and potatoes are tender, about 1 hour. Check occasionally and add a little water if needed.

For carrying to the picnic site, place it in a big bowls with a tight cover & then cover with a towel or in a specially designed carry on for frozen or hot foods.

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RICE PILAF
Servings: 4

3/4 cup converted rice (Uncle Ben's)
1/4 cup chopped onions
1 tablespoon chicken base
dash ground pepper, white or black
3 tablespoons butter
1 1/4 cups hot water
2 tablespoons diced red bell pepper
1/4 cup diced green bell pepper

Rinse rice with hot water.

Saute onions in butter for about 5 minutes, until tender.

Stir in rice, coating all rice with butter. Mix chicken base and pepper with the hot water; pour over rice and stir. Place in a covered casserole or ovenproof pan.

Bake at 350F for 25 to 30 minutes. Mix red and green pepper into rice when done.

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TANGY LEMON BARS
Makes 16 bars

CRUST:
3/4 cup sifted all purpose flour
1/4 cup yellow cornmeal
Pinch of salt
1/8 teaspoon baking soda
2 tablespoons unsalted butter, at room temperature
1 cup sugar, divided
1 egg yolk
1 tablespoon nonfat yogurt
1/4 teaspoon vanilla
LEMON TOPPING:
2 eggs
1 egg white
1/2 cup strained fresh lemon juice
Grated zest of l large lemon
1/4 cup all purpose flour

Preheat the oven to 350F, with the rack placed in the lower third of the oven.

Spray a 13 x 9-inch baking pan with vegetable oil spray and set aside.

In a large mixing bowl, combine the 3/4 cup of the flour, cornmeal, salt, and baking soda, then set aside.

Beat the butter in a separate large mixing bowl until creamy. Add 1/3 cup sugar and beat until the mixture begins to pull together into a mass.

Add egg yolk, yogurt, and vanilla, beating well. Add flour mixture and beat until just combined. Briefly knead mixture with hands to thoroughly combine. Press this dough into the prepared baking pan and prick all over with a fork.

Bake in preheated oven 20 to 25 minutes, until golden brown on top.

FOR THE TOPPING:
Whisk the whole eggs with the egg white and remaining sugar until thoroughly combined. Whisk in the lemon juice and zest, then whisk in the 1/4 cup flour.

Once crust has browned nicely, lower oven temperature to 300F. Pour topping over the hot crust and continue to bake 15 to 20 minutes, or until topping is fairly firm.

Cool on a rack, then chill before cutting into squares. Serve cold or allow to come to room temperature before serving.