Recipe: The Joy of Fiber Part 2 of 2 (20 recipes) - 10-15-97 Recipe Swap (updated)

THE JOY OF FIBER PART 2 OF 2
Recipe Swap - October 15, 1997

20 RECIPES IN THIS FILE:
Roasted Chicken with Apricots
Chickpea Casserole
Date Nut Loaf
Special K Loaf
Spicy Bean Goulash
Bran Muffins
Old Fashioned Apple Loaf
All Bran Bread
Banda Kopir Tarkari (Vegetables Stir Fried with Spices)
Special Fried Rice
Greek Bean Soup (Fassoulada)
Lentil Salad with Lemon Dressing
Spanish Bulgur
Mexican Bean Cake
All-Bran Loaf
Popcorn Drops
Fresh Vegetable Stuffing
Oatbran Meatloaf addition
Indian Lentils
Cranberry-Raisin Cookies

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ROASTED CHICKEN WITH APRICOTS
Source: A Book of Feasts by Kay Goldstein and Liza Nelson
Makes 8 servings

10 oz dried apricots
1 cup white wine
7 lb chicken pieces
2 tsp salt
1 tsp ground black pepper
2 tsp thyme
1 tsp paprika
2 cups onions, cut in chunks
1 cup chopped carrots

Soak apricots in wine in a dish and set aside.

Rinse chicken pieces under cold water and pat dry. Season the chicken with the dry seasonings and place pieces in a single layer in a large roasting pan. Add onions and carrots.

Bake in a preheated 350 degree F oven for 45 minutes, or until the chicken is just beginning to brown.

Pour off excess fat, if desired, and pour apricots and wine over chicken pieces. Baste with juices (adding more wine, if needed), and finish cooking, about 30 minutes longer; remove from oven.

(If not served within 2 hours, chill and bring back to room temperature before reheating. To reheat, place the chicken in covered pan or ovenproof serving dish with cooking juices (you may skim fat again) and reheat at 375 degrees F for 20-30 minutes while first courses are being served.)

TO SERVE:
Place the chicken pieces on a serving dish and keep warm while deglazing the pan. Scrape up pan residues, adding a bit more stock or wine to deglaze if necessary. Pour resulting sauce over chicken and arrange apricots for garnish.

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CHICKPEA CASSEROLE
Source: The New York Times Cook Book edited by Craig Claiborne
Makes 12 or more servings

4 cups dried chickpeas
Salt to taste
2 tbsp vegetable oil
2 medium onions, sliced
2 large tomatoes, chopped
1 cup tomato paste
1 cup water
1 tsp ground coriander
1 tsp cumin seed
1 tsp ground cayenne pepper
1/4 tsp turmeric
Hot cooked rice (for serving)
Onion, sliced into rings (for garnish)
Chopped fresh cilantro (for garnish)

Soak the chickpeas overnight in water to cover (or use the quick-soaking method).

Drain and add water to a depth of 1 1/2-inches. Add salt and simmer two hours or longer, until the chickpeas are tender.

Meanwhile, heat the oil in a saucepan, add the onions and cook until wilted. Add the tomatoes, tomato paste, water and spices. Add the chickpeas and simmer 30 minutes longer.

Serve hot over rice, garnished with onion rings and cilantro.

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DATE NUT LOAF
From: Lisette

This one is one of my originals!

8 oz pitted dates
2 tbsp butter or margarine
1 cup light brown sugar
1 cup boiling water
2 cups white bread flour
1/2 cup chopped pecans
2 egg whites
1 tsp baking powder
1 tsp baking soda
1/4 tsp vanilla extract
Pinch of salt

Chop dates in a Cuisinart until sticks together in a gooey ball.

Put dates in a mixing bowl. Add margarine, sugar and 1 cup boiling water; mix. Let stand 10 minutes.

Add remaining ingredients; mix until smooth. Pour into a greased and floured loaf pan.

Bake at 325 degrees F for 1 hour until knife pulls out cleanly.

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SPECIAL K LOAF
From: Crabby, VA
Source: Joy Swanson, RN in Sharing Our Best by the VA Emergency Nurses Association

2 containers (1 lb each) cottage cheese
6 eggs
1/2 cup chopped walnuts or pecans
1/2 cup oil
1 envelope Lipton Onion Soup
6 cups Special K Cereal

Mix together all ingredients except for cereal; stir well.

Add cereal about 1 to 2 cups at a time, mixing well. Place in large casserole.

Bake 1 hour and 15 minutes at 350 degrees F.

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SPICY BEAN GOULASH
Source: Vegetarian Cooking, an RD Home Handbook Publication
Makes 4 servings

1 cup dried red kidney beans, soaked overnight
1 tbsp olive oil
1 medium onion, finely chopped
1 garlic clove, finely chopped
1 small red chile, finely chopped
3 large red bell peppers, chopped
3 cups chopped mushrooms
1 medium potato, diced
3 tsp paprika
1 tsp dried thyme
2 tbsp tomato paste
1 tsp miso (soy paste), dissolved in a little water
Salt and ground black pepper
Hot cooked brown rice or whole wheat noodles (for serving)

Drain the beans, cover with plenty of fresh water, bring to a boil, uncovered and boil fast for 10 minutes. Reduce heat, cover, and simmer for 40 minutes or until soft. Drain, reserving liquid.

Heat the oil in a large saucepan and gently fry the onion in the oil for 4 to 5 minutes or until soft. Add the garlic, chile, peppers and mushrooms and cook for five minutes. Cover and cook the mixture for 15-20 minutes over a very gentle heat.

Add the cooked beans, potato, paprika, thyme, tomato puree and miso to the stew. Simmer gently for 30 minutes, adding a little bean liquid if necessary. Season with salt and pepper.

Serve hot with rice or noodles.

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BRAN MUFFINS
Source: Fat Free Living Cookbook by Jyl Steinback
From: Annie, TX
Makes 12 muffins

2 cups 40% Bran Flakes cereal
1 cup whole wheat flour
1/4 cup corn meal
1 tsp baking soda
1/2 tsp salt
1 1/4 cups fat free milk
1/2 cup molasses
1 cup raisins

Spray muffin tin with Pam or use paper lined muffin cups.

Mix all ingredients together well. Place in prepared muffin cups.

Bake at 325 degrees F for 25 minutes. (I didn't leave mine in that long!)

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OLD FASHIONED APPLE LOAF
Source: Favorite Brand Names Recipes

FOR THE LOAF:
2 cups flour
1/2 cup white granulated sugar
2 tsp baking powder
3/4 tsp ground cinnamon
Dash ground nutmeg
1/4 tsp salt
1/4 tsp baking soda
2/3 cup chunky applesauce
2 eggs
1/4 cup oil
2 tbsp milk

FOR TOPPING:
4 tbsp chopped pecans
4 tsp butter or margarine
2 tsp brown sugar

Mix all of the loaf ingredients together. Pour into a greased and floured loaf pan.

Mix topping ingredients together using a fork. Sprinkle topping down the center of loaf.

Bake at 350 degrees F for 35-45 minutes until knife pulls out cleanly.

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ALL BRAN BREAD
From: SueA, CA
Makes 12 servings

1 package active dry yeast
1/2 cup warm water
1/2 cup All-Bran Cereal
1/3 cup sugar
1/2 cup vegetable shortening
1/4 teaspoon salt
1/2 cup boiling water
1 egg
3 cups all-purpose flour, divided use

Dissolve yeast in 1/2 cup warm water; set aside.

Mix All-Bran cereal, sugar, shortening, and salt. Pour 1/2 cup boiling water over bran mixture. Stir, let cool, then add yeast mixture.

Add egg and half of flour; beat well. Add remaining flour. Cover and let rise until double in bulk.

Punch down. Form into 2 small loaves, place in buttered pans, and let rise again until double. Just before baking, brush tops of loaves with melted butter. Bake at 350 degrees for 30-35 minutes.

TO MAKE AHEAD:
After first rising, dough may be punched down and put in the refrigerator overnight, or it may be mixed and put right in refrigerator and both risings done second day. If refrigerated, allow to stand at room temperature for a couple of hours before proceeding.

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BANDA KOPIR TARKARI
(VEGETABLES STIR FRIED WITH SPICES)
Adapted from source: The World in Your Kitchen: Vegetarian Recipes by Troth Wells
Makes 4 servings

"In Bangladesh, cabbage is usually available in the market during the winter season, as are tomatoes, peas and carrots. So this dish appears quite frequently at Bengali dinner tables during the winter. In the markets where such vegetables are available year round, banda is a popular standard." - Meghna Guharthakurta, Dhaka, Bangladesh

oil
1/2 tsp turmeric
Salt
1/2 lb potatoes, chopped in small cubes
1 onion, finely chopped
1 bay leaf
1/2 tsp ground cumin
1/2 tsp ground ginger
1/4 tsp chili powder
4 tomatoes, chopped
1 cup finely sliced cabbage
1/2 cup peas

Start by heating the oil in a heavy pan and put in the tumeric and some salt. Fry for a few seconds and then add the cubed potatoes, turning frequently so that they turn yellow from the turmeric. Cook them for 5-10 minutes (they will complete their cooking later) and remove them from the oil and set aside.

Adding more oil if necessary, now saute the onion slices until they are soft and transparent.

Then add the bay leaf, cumin, ginger and chili powder. Stir well and put in the tomatoes.

When they have begun to break down, add the cabbage bit by bit, stirring it in well so that it is sauteed in the spices. Cover and cook gently for 3-5 minutes.

Finally put in the peas and semi-fried potatoes and seasoning. Mix well, replace the cover and continue to cook for 5-10 minutes or until potatoes are ready.

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SPECIAL FRIED RICE
From: Lisette

This one is an original and the top favorite dinner in our household!

1/2 tbsp peanut oil
1/2 tsp salt
3/4 lb boneless, skinless chicken, cut up
3 cups cooked rice (or brown for fiber)
1 cup bean sprouts
1/2 cup sliced water chestnuts
3 tbsp soy sauce
1/2 tsp ground white pepper
1/2 tsp sesame oil
1/4 cup finely chopped green onion

Heat peanut oil and salt in wok. Add chicken. Saute.

Add rice and mix it up. Add bean sprouts and water chestnuts. Add remaining ingredients and mix it up. Cover and cook 10 minutes, stirring once.

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GREEK BEAN SOUP (FASSOULADA)
Source: The Food of Greece by Vilma Liacouras Chantiles
Makes 8 servings

1 lb dried navy beans
2 onions, chopped
2 celery stalks with leaves, chopped
2 carrots, scraped and diced
4 sprigs fresh parsley, chopped
1 cup chopped drained tomatoes
1 bay leaf
2 sprigs fresh mint or thyme
Salt and freshly ground black pepper, to taste
1/3 cup olive oil

Wash beans and soak overnight in cold water.

The next day, in a soup kettle, bring the beans to a boil in the soaking water. Skim off the foam, then add the remaining ingredients, cover, and simmer gently until the beans are tender, about 3 hours. Serve hot.

NOTES:
Less frequently, the soup is pureed through a sieve. Also, you may add the herbs during the last hour or so of cooking, if you wish.

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LENTIL SALAD
From: SueA, CA
Makes 6 servings

2 cups dried lentils
FOR THE LEMON DRESSING:
1/4 cup fresh lemon juice
2/3 cup olive oil
1 teaspoon Italian seasoning
1 clove garlic mashed
FOR THE SALAD:
1/2 cup diced celery
2 whole red ripe tomatoes chopped

Wash lentils and boil in a quart of water until barely tender, about 30 minutes. Drain.

Meanwhile, whisk together lemon juice and olive oil. Beat in Italian seasoning and garlic.

While warm, toss the lentils with the Lemon Dressing. Cool to room temperature.

Add celery and tomatoes. Serve immediately or chill and serve cold.

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SPANISH BULGUR
Adapted from source: Canadian Diabetes Assoc., 1986

2 tbsp vegetable oil
1 cup thinly sliced carrot
1/2 cup coarsely chopped onion
1 clove garlic, finely chopped
1 1/4 cups bulgur
3 cups hot chicken or beef broth (or vegetable broth)
19 oz canned tomatoes
2 tsp paprika
1 tsp tarragon
1 tsp salt
1 pinch freshly ground pepper
1 cup coarsely chopped celery
1 cup coarsely chopped green bell pepper
1 cup cooked (or canned) garbanzo beans, drained
1/2 cup coarsely chopped soy nuts

Heat oil in a frying pan. Add carrot, onion, and garlic. Stir-cook over medium heat 5 minutes.

Add bulgur. Continue to stir-cook about 3 minutes until bulgur is coated with pan juices.

Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a boil; reduce heat, cover and simmer 30 minutes.

Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 minutes longer until bulgur is tender and juices are absorbed.

Turn off heat, let stand, covered, 10 minutes. Fluff with a fork.

Notes from source:
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice.

Servings: 8 (1 cup each)

Per serving: 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.

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MEXICAN BEAN CAKE
Adapted from source: Jean's Beans by Jean Hoare
Makes 1 (13x9-inch) cake, 24 servings

"Mexican meals don't usually include cake, but this one - made with bean puree and lots of fruit and spices - would fit right in with Mexican food!"

FOR THE CAKE:
1/3 cup butter or margarine, softened
3/4 cup sugar
1 egg
2 cups unseasoned pinto bean puree (recipe follows)
2 tsp vanilla extract
1 cup flour
1 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp ground allspice
2 cups peeled and diced apple
1 cup raisins
1/2 cup chopped nuts
FOR THE GLAZE:*
1 1/2 cups powdered sugar (optional)*
Milk or fruit juice

Puree only keeps a day or two in fridge so freeze any that you are not going to use for the recipe.

Preheat oven to 350 degrees F. Grease and flour the bottom only of a 13x9-inch rectangular pan.

Cream butter with sugar. Add egg and beat well. Blend in bean puree and vanilla.

In a separate bowl, combine flour, baking soda, salt, and spices. Mix with the apple, raisins, and nuts. Add dry ingredients and fruit to creamed mixture and blend well. Pour batter into prepared pan.

Bake 35-45 minutes or until cake tests done when tried with a toothpick.

Mix powdered sugar with enough milk or fruit juice to make a thin glaze; drizzle over the still-warm cake. Keep in the refrigerator.

*RECIPE NOTE: "I would make this again but leave off the glaze as it is quite sweet." - Elizabeth Rodier

BEAN PUREE

1 cup dried beans
Cold water

Start with 1 cup of dried beans (or a bit more if using large white limas) and you plan to take off the skins.

Quick Soak: Wash beans, use 3 cups of cold water for each cup of beans and bring slowly to a boil. Boil gently for 2 minutes. Remove from heat, cover and let stand for 1 hour.

Drain off soaking water. Cover with fresh cold water, bring to a boil for 10 minutes, reduce heat and simmer about 30 minutes until tender. Drain. Remove lima bean skins and discard any hard beans.

Grind through a food mill, puree in a blender or food processor. You may have to add a bit of liquid saved from the cooking process to get the mixture moving. Force the puree through a sieve about 1/4 cup at a time if you want a very smooth puree.

Extra bean puree may be frozen-it looks like mashed potato.

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ALL-BRAN LOAF
From: Alliya, Trinidad in the Caribbean

This is great !!

1 cup All-Bran Cereal
1 cup dried mixed fruit (raisins, cherries, etc.)
3/4 cup sugar
1 cup milk
1 cup flour
1 tsp baking powder
1 tsp baking soda
1 egg

Preheat oven to 350 degrees F. Grease a loaf pan.

Soak All-Bran, fruit and sugar in milk until cereal is soft.

Sift flour with baking powder and baking soda.

Beat egg slightly and fold into bran mixture gently along with sifted flour. Spread in prepared loaf pan.

Bake in preheated oven for 30 to 40 minutes or until bread tests done.

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POPCORN DROPS
Source: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand, 1982

2 cups unsalted popped corn
3 egg whites
1/2 tsp baking powder
1/4 tsp salt
1/4 tsp cream of tartar
2 tbsp granulated sugar replacement

Place popped corn in food processor or food grinder. Grind into kernel-size pieces.

Beat egg whites until frothy and add baking powder, salt and cream of tartar. Beat into stiff peaks. Add sugar replacement, beating until well blended.

Fold popcorn pieces into stiffly beaten egg whites. Drop by teaspoonfuls onto lightly greased cookie sheets.

Bake at 350 degrees F for 12 to 14 minutes or until lightly browned.

Makes 36 cookies
Exchange 6 cookies: Negligible, 16 calories in 6 cookies

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FRESH VEGETABLE STUFFING
Source: Chicago Tribune Magazine, November 13, 1993
Makes stuffing for one 14 lb turkey or 2 roasting chickens

"This is from the Chicago Tribune Magazine, 11-13-93 and was in a feature on how to put on a large "corporate" dinner party at home. This recipe was provided by "At Home Chef," an outfit which has put together 12 professional chefs who work by day as chefs at executive dining rooms and will come cook meals at private homes for evening functions."

3 tbsp olive oil
2 carrots, chopped
2 medium yellow onions, chopped
1 stalk celery, chopped
1 tsp fresh thyme (or 1/2 tsp dried)
1 tsp fresh tarragon (or 1/2 tsp dried)
1 tsp fresh sage (or 1/2 tsp dried)
1 tsp chopped fresh basil (or 1/2 tsp dried)
1/2 tsp salt
1/2 cup chopped fresh chives
2 tsp cracked black pepper
1/2 tsp salt
2 small zucchini, chopped (unpeeled)
2 cup fresh spinach leaves, washed, stemmed and shredded
2 yellow squash, chopped
1/2 cup dry white wine
2 cups fresh homemade bread crumbs (made from 3 or 4 slices of bread)
1 cup freshly grated Parmesan cheese

Heat oil in a large skillet over a medium flame. Add carrots and saute about 2 minutes. Add onion, celery, and all seasonings. Cook until slightly soft, about 4 minutes. Add squash, spinach, and wine. Cook 2 minutes.

Remove from heat and place in large bowl. Add bread crumbs and parmesan cheese; stir.

If using as stuffing, cool in refrigerator 2 hours before using.
If baking separately, heat oven to 350 degrees. Butter a 3-quart casserole and place mixture in it. Bake until warm.

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Candy,VA: A good fiber suggestion is to add oat bran to your meat mixture when making meatloaf instead of bread crumbs.

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SueA, CA: Here's one I like from Rodales Basic Natural Foods Cookbook (low fat too).

INDIAN LENTILS (DAL)
Makes 4 to 6 servings

1 cup dried lentils
3 cups water
1 tablespoon vegetable oil
1 clove garlic, minced
1 medium-sized onion, sliced
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/4 teaspoon chili powder
1/4 cup tomato juice
Hot cooked brown rice (for serving)

Combine lentils and 3 cups water in a medium-size saucepan, partially cover pan with a lid, and bring to a boil. Watch carefully to prevent lentils from boiling over. Reduce heat and simmer for 45 to 60 minutes, or until lentils are tender.

Meanwhile heat oil in small skillet and saute garlic and onions. Add spices and then tomato juice. Cook until onions are soft and mixture is well blended. Combine onion mixture with lentils and puree in a blender.

Serve with brown rice.

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CRANBERRY-RAISIN COOKIES
Source: Rodale's Basic Natural Foods Cookbook
From: SueA, CA
Makes about 3 dozen cookies

3 cups raisins
1/2 cup white grape juice
1/4 cup butter, softened
1/2 cup honey
2 eggs, beaten
2 tablespoons sour cream
1 1/2 cups whole wheat pastry flour
1 1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 cup fresh or frozen chopped cranberries

Preheat oven to 325 degrees F. Oil a baking sheet.

In a small bowl plump raisins in grape juice.

In a large bowl beat together butter and honey, adding eggs and sour cream; set aside.

Sift together flour, baking soda, cinnamon, nutmeg, and cloves. Stir gradually into butter mixture. Add raisins and grape juice.

Fold in cranberries. Drop by teaspoons onto prepared baking sheet.
Bake until lightly browned, 12 to 15 minutes. Remove from baking sheet and cool on wire racks.