15 Minute Braised Fennel Salmon

Prep and Cook Time: 15 minutes

Ingredients:
1 1/2 lbs salmon fillet cut into 8 pieces skin and bones removed
1/4 cup + 1 TBS chicken or vegetable broth
1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish
2 TBS fresh squeezed lemon juice
salt and fresh cracked black pepper to taste

Directions:
Season salmon with a little salt and white pepper. Set aside.
Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly.
Add ½ cup broth, lemon juice, pinch salt and pepper, and place salmon on top.
Reduce heat to low and cover. Cook for about 5 minutes. Do not over cook fennel, or it will lose its flavor. This is our Stovetop Braising cooking method. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve.
Serves 4

Serving Suggestions:Serve with Pureed Sweet Peas

Healthy Cooking Tips: Choose fresh salmon that is cut from the thickest part of the fish. It will give better results. Even though this recipe is for 4, the salmon is cut into 8 pieces. This will allow them to cook quicker, without over cooking the outside before the center is done. It also keeps the fennel from being over cooked. Because temperature varies in stoves check the salmon for doneness after about 3 minutes. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. Salmon is best when it is cooked medium.

SOURCE:WHFOODS

Tomato Dandelion Salad

This is an easy salad to make that will complement numerous recipes as a side dish. It is especially good when tomatoes are in season and vine ripened. The combination of flavors in this dish is delicious together, and the dandelion greens add healthy benefits that make this salad special. Make sure you use young tender dandelion greens for this if they are available.
Prep and Cook Time: 15 minutes

Ingredients:
½ medium sized onion cut in half and sliced thin
2 TBS light vinegar, (apple cider, rice, or white wine)
1 cup hot water
2 large red ripe tomatoes
3 cups chopped young dandelion greens
2 TBS fresh basil cut into large pieces
Dressing:
1½ TBS balsamic vinegar
¼ tsp salt
¼ tsp coarse cracked black pepper
extra virgin olive oil to taste
*optional 1 oz crumpled Chevre goat cheese

Directions:
Thinly slice onion and place in a small bowl. Pour 2 TBS light vinegar and 1 cup hot water over onions and marinate while making rest of salad.
Whisk together dressing ingredients adding oil at end a little at a time.
Rinse and chop dandelion greens. Slice tomatoes and place on greens.
Chop dandelion greens, place in basket of a salad spinner, rinse and spin dry. Toss dandelion greens with 2/3 of the dressing. Cut tomatoes in half crosswise and squeeze out juice. Cut into quarters, remove inner pulp and slice. Place on greens.
Squeeze dry marinated onions and lay on top of sliced tomatoes and greens. Drizzle the rest of the dressing over tomatoes, onion and top with basil and goat cheese if desired.
Serves 4

Healthy Cooking Tips:
This salad is great with the dandelion greens if they are young and tender. Older greens are usually too bitter for most people. If young dandelion is not available, use mixed salad greens. Keep this salad in mind to try whenever you have the good fortune to run across young dandelion.

SOURCE:WHFOODS

Oyster and Clam Chowder

This dish was created to provide you with a great tasting and easy way to boost your body with an abundance of zinc. Eat this once a week and you will have no worries about getting this important mineral in your diet.
Prep and Cook Time: 40 minutes

Ingredients:
1 medium onion, chopped
4 medium cloves garlic, chopped
3 medium stalks celery, diced 1/4 inch pieces
2 cups + 1 TBS chicken or vegetable broth
1 cup tomato sauce
10oz jar of shucked fresh oysters, drained and rinsed, (if you can get small ones it is best)
10oz can of whole clams, drained and rinsed, (if available, use fresh clams and steam open in soup
1 TBS dried Italian herbs
2 TBS fresh chopped parsley
salt & pepper to taste

Directions:
Prepare onion, garlic, and celery. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion, garlic, and celery in broth over medium heat for about 5 minutes stirring often.
Add rest of broth, tomato sauce and Italian herbs. Simmer for another 25 minutes.
Drain and rinse both oysters and clams. If oysters are big add to chowder about 2 minutes before canned clams. Heat for another 5 minutes. *If you are using fresh clams in the shell add a couple minutes before oysters to give them a little extra time to open. If you are using canned clams you may want to wait until soup is almost done to add, so they just heat through. Season with salt and pepper to taste and sprinkle with chopped parsley.
Serves 4
source:whfoods

Graham Cracker Crust

10 large graham crackers
2 tablespoons brown sugar
6 tablespoons unsalted butter, melted
Use a food processor to turn the crackers into crumbs. You will get about 1 cups of finely ground crumbs. Add the brown sugar and pulse the machine. Add the butter and pulse until the mixture looks like wet sand. Do not let the machine run. Turn out the crumb mixture onto a 9- or 10-inch pie plate. Press the mixture along the bottom and up the sides to make a firm and even crust.
Prebake the crust in a preheated 350-degree oven for 10 minutes. The crust can be made a day ahead of time.
Optional
Meringue topping:2/3 cup egg whites (between 4 to 6 whites) cup sugar teaspoon cream of tartar teaspoon vanilla extract
Preheat the oven to 375 degrees. Place the whites and sugar in a heatproof bowl and set over a pot of hot (not boiling) water. Stir gently until the sugar dissolves. Remove from the pot and stir in the cream of tartar.
Using an electric mixer, beat the egg white mixture on high speed until high, stiff and shiny. Stir in the vanilla extract.
Spread the meringue over the tart filling, making sure it touches the crust (to prevent shrinkage). Place in the oven about four inches from the top heating element.
Bake for eight to 12 minutes, until the peaks of the meringue brown lightly

LEMON TART

1 graham cracker crust (recipe to follow) or pastry crust
3 large eggs 3 egg yolks cup lemon juice
1 cup sugar cup heavy whipping cream
1 teaspoon grated lemon zest
Partially prebake the crust according to the directions in recipe below. Bake until it is only lightly golden because the crust will brown while the lemon filling bakes and then will bake further if a meringue is used. Prebaking is essential.
Preheat the oven to 375 degrees.
Whisk the ingredients together in the order listed. Whisk after each addition so that the batter is thoroughly blended though not bubbly. Pour the filling into the prebaked pie crust and bake for 25 to 30 minutes, until set and slightly golden on the surface.
Serve plain or add meringue (recipe below).
Serves eight.

Poached Eggs Over Collard Greens & Shiitake Mushrooms

Prep and Cook Time: 20 minutes

Ingredients:
6 cups chopped collard greens (stems removed)
1 medium onion cut in half and sliced thin
6 fresh shiitake mushrooms, sliced medium thick stems removed
4 fresh free range chicken eggs
about 4 cups water
1 TBS apple cider vinegar, or any white wine vinegar
Dressing
1 TBS fresh lemon juice
1 TBS minced fresh ginger
3 medium cloves garlic pressed
1 TBS soy sauce
1 TBS extra virginolive oil
salt and white pepper to taste

Directions:
-Bring lightly salted water to a boil in a steamer. Rinse greens well, fold leaves in half and pull or cut out stem. Discard stems. Chop leaf and steamfor about 7 minutes. Add mushrooms, onion and steam for another 5 minutes.
-While steaming greens, get ready for poaching by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs.
-Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl.
-When greens are almost done poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over.
-Press greens with the back of a spoon slightly to remove excess water. Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens.
-Serves 4

source:whfoods

Poached Eggs Over Sauteed Greens

Prep and Cook Time: 20 minutes

Ingredients:
4 free range chicken eggs
1 tsp light vinegar (rice, apple cider, or white wine)
about 4 cups water
1 cup thinly sliced leeks, about 1 large leek, white part only
6 medium cloves garlic, sliced
4 cups chopped kale
3 +1 TBS chicken broth
2 TBS fresh lemon juice
salt and black pepper to taste

Directions:
-Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
-While water is coming to a simmer, heat 1 TBS broth in a separate stainless steel 10-12 inch skillet. Healthy Saute sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to saute stirring constantly for another minute.
-Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes stirring occasionally.
-When done season with salt and pepper.
-Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.
-Serves 4

Healthy Cooking Tips:
Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't dilute the flavor of your greens

SURCE:WHFOODS

Spicy Posole Soup

Prep and Cook Time: Prep time:15 minutes Cooking time: 20 minutes

Ingredients:
1 medium onion, chopped
6 medium cloves garlic, chopped
4 cups + 1 TBS chicken or vegetable broth
2 TBS fresh lime juice
3 cups kale rinsed and chopped fine (remove stems)
2 cups canned hominy, drained
15oz can diced tomatoes
4oz can diced green chili
3 TBS chopped fresh cilantro
salt and pepper to taste


Directions:
-Rinse kale and remove stems. Chop fine.
-Heat 1 TBS broth in medium sized soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add remaining ingredients except cilantro. Bring to a boil on high heat. Once it comes to a boil, reduce heat to medium low and simmer for 15 minutes, uncovered. Add cilantro, salt and pepper.
-Serves 4
Serving Suggestions:
Serve with Romaine and Avocado Salad

Healthy Cooking Tips:
Make sure you chop the kale fine for this soup. The finer it's chopped the more it will blend with the other flavors and the easier it will be to eat with a spoon. This soup is better after it sits for awhile, allowing the flavors to infuse.

SOURCE:WHFOODS

Indian Style Lamb with Sweet Potatoes

Prep and Cook Time: 30 minutes

Ingredients:
½ lb ground or minced lamb shoulder or leg
1 medium sized onion quartered and sliced thin
2 TBS minced fresh ginger
3 medium cloves garlic, pressed
1 tsp garam masala
5 cups finely chopped kale
3 cups sweet potatoes, peeled and cut in 1 inch cubes (about 1 large potato)
1 cup + 1 TBS chicken broth
salt and white pepper to taste

Directions:
Prepare all the vegetables by chopping and have ready.
Heat 1 TBS broth in a medium stainless steel large size braising pot or skillet. Healthy Sauté onion, garlic, ginger and lamb in broth over medium heat for about 5 minutes, stirring frequently.
Add garam masala, mixing well for about half a minute. Add 1cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered for about 15 minutes, stirring occasionally, or until lamb, potatoes and kale are tender. Season with salt and pepper

Serves 4
Serving Suggestions:
Serve with Marinated Beets

source:whfoods

Healthy Chocolate Mousse -non dairy

Prep and Cook Time: 20 minutes; chilling time: 3 hours

Ingredients:
5 oz dark organic chocolate
8oz extra firm silken tofu
3 TBS Florida Crystals sugar
3 egg whites

Directions:
Melt chocolate and sugar together in a double boiler stirring constantly.
Puree in blender chocolate, sugar and tofu. You have to stop once in awhile to scrape the sides of the blender with a rubber spatula. Transfer chocolate mixture to a bowl scraping blender well to get it all.
Beat egg whites to a semi stiff peak in a separate bowl. With a rubber spatula, fold egg whites into chocolate, tofu puree 1/3 amount at a time. Be careful not to over mix. Refrigerate for about 8 hours for best flavor and texture.
Serves 4

Healthy Cooking Tips: Your egg whites will peak best if you beat them when they are at room temperature. Adding just a very small pinch of salt will also help them to come to a peak. When they are perfect and ready to fold into the chocolate mixture they will peak when you press a spoon into them and lift it back out. They will have a somewhat smooth texture and be firm. If you over beat them they will start to look grainy. It is important to be very gentle when folding in the whites. Fold in 1/3 of the egg whites at a time just until it is incorporated. If you stir too much your mousse will become dense, more like a pudding. By folding gently you retain the air in the egg whites keeping your mousse nice and fluffy. Give it plenty of time to set up, at least 6-8 hours. Refer to our animation on folding for more help if you need it.

SOURCE:WHFOODS

Beef Curry

Curry was originally an Indian dish. It became popular in Britain during the British colonization
of India in the 1700s, and curry soon became a favorite in Australia as well. This
dish is usually served with plain white rice and a variety of condiments for garnishing, such
as peanuts, sliced bananas, golden or dark raisins, diced pineapple, sliced or chopped hard-boiled,egg, and bottled chutney.
11/2 lb. beef round steak cut into
1-inch cubes (Ask the butcher to
do this for you or check your
grocery store for beef that has
already been cut up.)*
3 tbsp. vegetable oil
2 large onions, peeled and finely
chopped
2 cloves garlic, peeled and crushed
2 tsp. finely chopped fresh
gingerroot
11/2 tbsp. curry powder
1 tsp. salt
1 large tomato, peeled and chopped
11/2c. canned beef stock
1 tbsp. soft butter
2 tbsp. flour
1. Use a sharp knife to trim any fat from steak. Place meat in a casserole dish.
2. Preheat oven to 350°F.
3. Heat oil in a large skillet over medium-high heat. Add onions,garlic, and gingerroot to the skillet and cook 2 to 3 minutes.
4. Stir in curry powder and cook another minute or two. Add salt,chopped tomato, and beef stock. Bring to a boil while stirring.
5. Pour the curry sauce over the beef.Cover the casserole with a lid or heavy-duty aluminum foil. Place in oven and bake for 1¥ hours, or until very tender. (Instead of
baking, you can also simmer the beef curry in a covered saucepan on
the stove. Place saucepan over very low heat and cook for about 2 hours, or until beef is very tender.)

Indonesian Ice Drink/Es Campur

1 package gelatin dessert, any flavor
5 ice cubes per person
1 14-oz. can pineapple chunks, cut
into small cubes
3 tbsp. canned corn, drained and
washed
3 tbsp. canned kidney beans, drained
and washed
1 14-oz. can coconut segments, cut
into small pieces*
1 14-oz. can mandarin orange
segments, drained, washed, and
cut into small pieces
1 mango, cut into small pieces*
grenadine, snow cone syrup, or
cherry-flavored Italian soda syrup
1 14-oz. can reduced-fat sweetened
condensed milk
1. Make gelatin in a medium casserole pan, according to the package instructions. When it’s firm, cut into small cubes.
2. Grind ice cubes in a blender until well crushed and divide ice evenly
into three to six glasses, depending on how many servings you want.
3. Into each glass, sprinkle 1 tbsp.gelatin cubes, 1 tbsp. pineapple
pieces, 1 tsp. corn, 1 tsp. kidney beans, 1 tbsp. coconut segments, 1 tbsp. mandarin orange segments,and 1 tbsp. mango pieces.
4. Top each glass with ø cup grenadine or syrup and ø cup sweetened condensed milk. Stir.
Serve with a straw and spoon.
*Look for cans of coconut segments in
This beverage is a favorite in Indonesia and is often sold by street vendors at festivals.
Preparation time: 30 minutes
Cooling time: 3 hours to cool gelatin
Serves 3 to 6 people

Curried Java Soup/Sayur Kare

Curried meat dishes, such as this savory soup, are typically served during Ramadan after the sun sets.
1 lb. beef stew meat, cut into
bite-sized pieces*
4 c. water
3 beef or chicken bouillon cubes
2 tbsp. butter**
4 scallions, chopped
2 cloves garlic, minced
1 red chili pepper, minced
1 tbsp. ground dried ginger
1 tsp. turmeric
1 tbsp. ground coriander
1/2 tsp. ground cumin
1 tsp. shrimp paste
1 stalk lemongrass
1 salam leaf
1 c. diced fresh or frozen green
beans
5 small red potatoes, peeled and
chopped
1 c. reduced-fat coconut milk
¥ tsp. sugar
1. In a Dutch oven, combine beef, water,and bouillon cubes and bring to a boil.
Reduce heat and simmer for 1 hour.
2. While meat is cooking, heat butterin a wok or skillet over mediumhigh
heat. Add scallions, garlic, chilipepper, ginger, turmeric, coriander,
cumin, and shrimp paste and cook for 5 minutes.
3. Add lemongrass and salam leaf and cook for 2 more minutes.
4. Add spice mixture to the beef stock and simmer for 5 minutes.
5. Stir in green beans and potatoes.Cover and cook for 10 minutes.
6. Add coconut milk and sugar. Cook uncovered for 5 minutes, or until
the vegetables are tender. Serve hot.

Preparation time: 30 minutes
Cooking time: 1 hour 30 minutes
Serves 6
*Other meats may be used in place of the beef if you prefer.
To make this a vegetarian dish, substitute fried tofu cubes for
the beef and vegetable bouillon cubes in place of beef or
chicken bouillon. Add the tofu cubes at the very end and allow
to cook for 10 minutes, or until the tofu is heated through.
**To reduce the saturated fat in this recipe, use canola oil or
peanut oil in place of the butter.
67

Nasi Kuning (Yellow Rice)

4 tbsp. canola oil
2 cloves garlic, minced
2 medium onions, chopped fine
1 tbsp. turmeric
1 lb. uncooked Thai fragrant rice
3 c. water
1 14-oz. can reduced-fat coconut
milk
2 stalks lemongrass
1 tsp. salt
1 red chili pepper, seeded and
chopped
1 medium cucumber, peeled and
sliced thickly
1 tomato, cut into wedges
deep-fried shallots (see tip on p. 41)
10 fried shrimp crackers*

1. In a Dutch oven, heat oil over medium heat. Add garlic, onions,and turmeric and stir-fry for 3 minutes, until onions are soft but not brown.
2. Add rice and stir to coat.
3. Add water, coconut milk,lemongrass, and salt. Bring mixture to a boil, stirring frequently.
4. Cover, reduce heat, and simmer for about 20 minutes, or until the rice has absorbed all of the liquid.
5. Remove from heat and cover pan with a dish towel. Set aside for 15 minutes.
6. Remove lemongrass stalks. Mound the rice on a serving platter. Garnish
with chili pepper, cucumber,tomato, fried shallots, and shrimp crackers.

Its aFestive Rice.The turmeric in this recipe tints the rice a fun, bright yellow hue.
Preparation time: 45 minutes
Cooking time: 30 minutes
Serves 4 to 6

MOCK TURTLE SOUP

5 lbs. lean ground beef
10 pts. water
2 (14 oz.) bottles catsup
2 bottles Worcestershire sauce
1 bag frozen chopped onions
2 lemons, quartered
2 oz. whole mixed pickling spice
Instant potato flakes (Hungry Jack)

Cheesecloth In large roasting pan, add all ingredients except the instant potatoes. Put the two ounces of pickling spice on a piece of cheesecloth and make a bag out of it; tie with string. Drop bag of spices into the mixture. Do not use lid on roasting pan. Bring to a boil and then cut heat back to simmer, 2 1/2 hours after the time is up, remove from stove and also remove spice bag and lemon pieces. Add instant potatoes to thicken. Be sure to use all of the mixture. May take 1 1/2 boxes of instant potato. Freeze what you do not use for future meals. Mason, Ohio 964832 -- BROCCOLI CHEESE SOUP Peas Carrots Corn Cabbage

REFRIGERATOR SOUP

Leftovers
Green beans
Tomatoes
Potatoes
Onions
Celery
3 beef bouillon cubes or chicken broth
"Children are starving all over the world, now eat your, vegetables", Mother would say, and we did. But always there were some left; so clean, put in the refrigerator. Pop all those leftover vegetables into a pot along with chicken broth/beef bouillon cubes and fill up with water. Salt and pepper to taste. Cover and bring to boil, then reduce heat and simmer 2 hours. Enjoy! Cincinnati, Ohio

MY BEST NEW ENGLAND CLAM CHOWDER

12 chowder clams
1 lb. potatoes, peeled & diced
1/4 lb. salt pork, diced
3 oz. flour
1 pt. whole milk
1/2 pt. heavy cream
1 tsp. "Old Bay Seafood Seasoning"
1 c. chopped celery
1 oz. vegetable oil
1/2 lb. onions, peeled & diced
2 qts. water
Steam clams until they open, then chop into very small pieces (hold until later). Peel and cube the potatoes (hold). Simmer the diced onions in the vegetable oil until they are transparent (hold). Simmer salt pork until light brown then remove the fat. Put the onions, potatoes, clam water, celery, salt pork and seasoning into a large pot and cook for 1 hour on medium heat, then add clams and cook for 5 minutes longer. Stir in the flour during this period. Heat the milk and cream in a separate pot and add to the chowder mixture when ready. Serve, topped with oyster crackers and a small pat of butter. Enjoy! Preparation time: 1 to 1 1/2 hours. Serves: 10 to 12.

EASY FRENCH ONION SOUP

3 tbsp. bacon drippings
5 lg. onions
3 tbsp. flour
1/2 tsp. salt
1/8 tsp. pepper 1 to 2 cloves crushed garlic 4 lg. garlic cloves 4 c. grated zucchini
1 sprig parsley
1/4 tsp. thyme
1 qt. chicken stock
1 c. dry wine
1 tsp. cognac
Parmesan cheese
Swiss, Gruyere cheese
1. In deep saucepan heat bacon drippings. 2. Saute in drippings: onions (chopped fine). Cook over medium heat until onions are soft. 3. Add 3 tablespoons flour, salt, pepper, garlic. Cook until mixture is golden brown but not burned. 4. Add a sprig of parsley, 1/4 teaspoon thyme, 1 quart chicken stock, 1 cup dry wine and simmer for 3/4 of an hour. Add 1 teaspoon cognac. In a bowl: sprinkle with Parmesan cheese, Gruyere or Swiss cheese. Melt under broiler. Preparation time: 1 hour 20 minutes. Serves: 4 to 8.

CHICKEN TIKKA

5/8 c. yogurt
4 crushed garlic cloves
1 1/2 inch fresh ginger, peeled & chopped
1 sm. onion, grated
1 1/2 tsp. chili powder
1 tbsp. ground coriander
1 tsp. salt
4 chicken breasts, skinned & boned
1 lg. onion, thinly sliced into rings
2 lg. tomatoes, sliced
2 tbsp. coriander leaves
Combine first 7 ingredients and set aside. Cut chicken into 1 inch cubes. Add to marinade, mix well, cover and chill for 6 hours or overnight. Heat broiler. Put chicken on skewers or in broiler pan and broil (or grill) 5 to 8 minutes, turning occasionally until cooked through. Garnish with onion rings, tomatoes, and coriander leaves and serve. 4 servings.

CHICKEN WITH RICE

3 to 3 1/2 lbs. chicken, cut into
serving pieces
1/4 c. butter or margarine
1 1/2 c. instant rice
1 (10 1/2 oz.) can condensed cream of
chicken soup
1 c. water
1 tsp. instant chicken bouillon
crystals or 1 chicken bouillon cube

Preheat skillet (medium heat), uncovered. Add butter or margarine and allow to melt. Place chicken pieces into skillet and brown on both sides. Season with salt and pepper. Remove chicken from skillet. Reduce heat to "simmer" and add rice. Combine soup, water and bouillon. Pour 1/2 mixture over rice. Replace chicken pieces into skillet onto rice. Pour remaining soup mixture over chicken. Cover and simmer, 35 to 40 minutes or until chicken is done. Makes 4 to 6 servings.

GAZPACHO

3 c. V-8juice
1/4 tsp. Tabasco
1 c. minced onion
1/2 c. chopped parsley
4 c. chicken broth
1/2 c. fresh lemon juice
Salt to taste
2 c. chopped fresh tomatoes
1 1/2 green peppers, minced
2 tbsp. olive oil (opt.)
Place 1 cup of V-8 and the garlic in a blender or food processor and process until the garlic has been pureed. Transfer to a large bowl. Add the remaining ingredients. Season to taste. Refrigerate until well chilled, at least 4 hours.

ZUCCHINI SOUP

1 c. boiling water 1 tsp. salt
2 lbs. diced zucchini
2 c. milk
1 c. chopped onion
1/2 sm. clove garlic, minced
2 tbsp. butter
2 c. light cream
1 tsp. sugar
Salt & pepper to taste
Sour cream
Add water and salt to zucchini in saucepan. Bring to a boil; cover and simmer until just tender. Add 2 cups of milk to stop the cooking. Saute onion and garlic in butter until tender. Blend zucchini and onion in blender until smooth. Add cream, sugar and salt and pepper to taste. Heat or chill to serve. Add 1 tablespoon of sour cream to each bowl, hot or cold. Makes 10 cups.

Baked Carrots

Cooking Method: Bake
Prep Time: 10
Cooking Time: Over one hour
Makes: 8 servings

Ingredients
1 package (1 pound) peeled carrots, halved and quartered
3 tablespoons firmly packed brown sugar
1/4 cup orange juice

Directions
Preheat oven to 350°F.
Place carrots in 7-inch by 11-inch baking dish.
Combine sugar and orange juice; evenly pour over carrots.
Bake for 50 minutes or until carrots are tender, stirring once to coat.

Recipe courtesy of Chef Peter Davis, Henrietta's Table, Boston, Massachusetts

Apple-Sweet Potato Bake

Cooking Method: Bake
Prep Time: 20
Cooking Time: 30 minutes-one hour
Makes: 12 servings (1/2 cup each)
Ingredients

PAM® Original No-Stick Cooking Spray
1/2 cup firmly packed brown sugar
1/4 cup (1/2 stick) Blue Bonnet®-stick
1 teaspoon grated lemon peel
1/4 teaspoon ground cinnamon
2 cans (17 ounces each) sweet potatoes, drained, chopped
2 large baking apples, (such as Jonagold or Braeburn), unpeeled, cored and sliced
2 tablespoons raisins

directions
Preheat oven to 350°F. Spray 9x9-inch baking dish with cooking spray.
Combine sugar, Blue Bonnet, lemon peel and cinnamon using a pastry blender or fork until mixture resembles coarse crumbs. Set aside.
Place half each of the sweet potatoes, apples and raisins in prepared dish; sprinkle with half of the brown sugar mixture. Repeat layers. Cover with aluminum foil.
Bake 35 minutes, or until apples are tender, tossing mixture once while baking. Serve warm.
source:conAgrafood

GOLDEN CHICKEN NUGGETS

4 whole chicken breasts, skinned &
boned
1/2 c. unseasoned fine bread crumbs
1/4 c. grated Parmesan cheese
1 tsp. salt
1 tsp. thyme (or 1/4 tsp. powdered
thyme)
1 tsp. basil
1/2 c. butter, melted
Cut chicken into bite-size pieces. Mix dry ingredients. Dip chicken into butter, then into crumb mixture. Bake on foil-lined cookie sheet at 400 degrees for 10 minutes. Serves 8 to 10.

Yogurt with Fruit

This recipe is great for breakfast and as a dessert.
Yogurt with Fruit Prep and Cook Time: 15 minutes

Ingredients:
* 1 apple chopped
* ½ cup raisins
* 1 cup seedless grapes
* 2 sliced bananas
* 1 cup berries, whatever is in season
* 2 cups plain or vanilla low fat yogurt

Directions:
1. Mix all the fruit together and either top with yogurt, or mix all together.

from:WHfoods

Breakfast Bagel

This healthy version of an egg sandwich is just great. Not only is the egg cooked in a healthy way, the tomato and arugula add extra healthy benefits along with a wonderful combination of flavors.

Ingredients:
* 2 whole wheat bagels
* 4 large free-range chicken eggs
* 1 tsp apple cider vinegar, or any light vinegar
* 1 large tomato, sliced
* 1 bunch arugula
* 2 TBS extra virgin olive oil
* 2 medium cloves garlic, pressed
* salt and black pepper to taste

Directions:
1. Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
2. While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.
3. Garnish bagel with arugula and sliced tomato.
4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Serves 4

SOURCE:WHfoods
Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.

HIDDEN VALLEY CHICKEN DRUMMIES

20 chicken drummies
Good 1/4 c. butter, melted
1 tbsp. hot pepper sauce
2 tbsp. vinegar
2 pkgs. Hidden Valley dressing mix
Paprika
Celery sticks
Dip chicken in mixture of melted butter, pepper sauce and vinegar. Put in baking pan. Sprinkle with 1 package dry dressing mix. Bake 30 minutes at 350 degrees or until browned. Sprinkle with paprika. Serve with celery sticks and prepared Hidden Valley dressing mix as dip.

Almond Toffee Chocolate Chip Cookies

Ingredients
2-1/4 cups all-purpose flour
1 teaspoon salt
3/4 teaspoon baking soda
1 cup (2 sticks) Blue Bonnet®-stick, softened
1-1/2 cups firmly packed brown sugar
2 eggs
1 teaspoon vanilla extract
1 cup semisweet chocolate morsels
1 bar (7 ounces) milk chocolate, cut into chunks
1 cup almond toffee bits
1 cup chopped almonds

Directions
Preheat oven to 350°F. Line cookie sheets with parchment paper; set aside.
Combine flour, salt and baking soda in medium bowl; set aside.
Cream Blue Bonnet and brown sugar until fluffy with electric mixer on medium-high. Beat in eggs, one at a time. Add vanilla. Turn mixer down to low, gradually add flour mixture.
Stir morsels, chocolate chunks, toffee and almonds into batter with wooden spoon. Drop dough by heaping tablespoonfuls onto prepared cookie sheets, spacing 2 inches apart.
Bake 12 minutes or until edges are golden brown and centers still soft. Cool 1 minute on cookie sheet; transfer to wire racks. Cool completely.

Notes
If using the chocolate coated toffee bits, omit the chocolate bar from this recipe. Blue Bonnet's 2003-2004 Family Favorites Recipe Contest - Teresa Cardin 2nd Place Winner

Adirondack Applesauce and Date Bars

-1/2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 cup margarine, (or butter)
1/2 cup granulated sugar
1/4 cup Egg Beaters® Egg Product, (or 1 large egg)
1 teaspoon vanilla extract
1 cup chunky applesauce
1 cup pitted dates, chopped
1/2 cup chopped walnuts, (or pecans)
1 PAM® Original No-Stick Cooking Spray
2 tablespoons powdered sugar

Directions
Preheat oven to 350 degrees F.
Over a medium mixing bowl, sift flour, baking soda, baking powder, cinnamon, cloves, and nutmeg and set aside.
In another medium mixing bowl, add margarine and sugar. Using an electric mixer on high, beat mixture until creamy. Add the egg and vanilla and beat until well blended. Add applesauce, dates and nuts and, using a rubber spatula, stir until blended. Fold in flour mixture until well combined.
Coat a 9-inch x 9-inch baking pan with cooking spray. Pour into prepared pan and bake in center of oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Place on wire rack and cool completely in pan.
When cooled, cut into bars. Sprinkle with powdered sugar just before serving. Wrap bars and store in air-tight container.

Serving Suggestions
For easy storage, wrap each bar in a sheet of foil and twist both ends.

source:conagrafoods.com

CHICKEN CASSEROLE

6 chicken breasts
2 onions
8 c. water (approximately)
3/4 loaf bread
Celery
Poultry seasoning
2 tbsp. melted butter
1 can cream of mushroom soup
1 can cream of chicken soup
Sharp cheese, sliced
Boil chicken breasts with 1 onion in approximately 8 cups of water until tender. Remove skin and bones and separate into pieces. Save chicken stock. Use 13 x 9 inch pan (sprayed with Pam). Tear small hunks of bread (about 3/4 of a loaf) and lay in bottom of pan. Slice 1 onion thin and lay on top of bread. Sprinkle celery, poultry seasoning on top. Lay chicken pieces on top. Melt margarine and pour over chicken pieces. Combine mushroom soup, cream of chicken soup and pour on top. Cover the top with sharp cheese sliced all over the top. Bake until done.

MINESTRONE SALAD

1 (8 oz.) pkg. elbow macaroni, cooked
and drained
3 med. carrots, shredded
1 (16 oz.) can of navy beans, drained
1 1/2 c. chopped celery
1/4 c. chopped fresh parsley
3/4 c. mayonnaise
1/2 c. vegetable oil
2 tbsp. cider vinegar
1/2 tsp. seasoning salt
1/4 tsp. cayenne
Romaine lettuce tomato slices
Combine macaroni, navy beans, vegetables; stir well. Combine mayonnaise and next four ingredients. Stir well to mix. Pour over macaroni mixture. Mix well to coat. Cover and chill. Line salad bowl with Romaine leaves. Spoon salad into bowl. Arrange tomato slices on top. Makes 8 servings.

PORTUGUESE SAUSAGE & POTATO SOUP

3 c. water
4 oz. smoked garlic sausage
1/2 lb. Russet potatoes, peeled,
sliced
4 c. canned chicken broth
1 lg. kale bunch, stems removed,
leaves thinly sliced
2 tbsp. olive oil
Bring 3 cups water to boil in heavy large saucepan. Pierce sausage several times and add to water. Poach 15 minutes. Drain sausage, reserving poaching liquid. Return liquid to saucepan. Cut sausage in half lengthwise. Cut crosswise into 1/4 inch wide slices. Set aside. Add potatoes and broth to poaching liquid. Simmer until potatoes are tender, about 25 minutes. Transfer half of potatoes and liquid to processor and puree. Return puree to saucepan. Add kale and oil and simmer until kale is tender, about 5 minutes. Mix in sausage and heat through. (Can be made 1 day ahead. Cover and chill. Rewarm over medium heat, stirring frequently.)

HONEY DEW - LIME SOUP

1/2 of a med. ripe honeydew melon
2/3 c. water
1/4 c. frozen limeade concentrate
1 (8 oz.) carton vanilla yogurt
Thin slices of prosciutto ham
6 sm. thin slices ripe honeydew melon
Remove seeds from melon half; discard seeds. Scoop melon pulp into a blender or food processor (approximately 2 1/2 cups pulp). Add water and limeade. Cover and blend or process until smooth. Transfer mixture into a large mixing bowl. Stir in yogurt. Cover and chill for 2 to 24 hours. Top each serving with a strip of prosciutto tied around a melon slice. Serve with assorted cheeses. Preparation time: 20 minutes. Serves: 6.

CURRIED PEANUT SOUP

1 tbsp. peanut oil 3 tbsp. curry powder 1/3 c. rice 2 tbsp. sherry 1 lg. onion, chopped
1 med. onion, halved, sliced (very
thin) 3 garlic cloves, minced
4 c. chicken stock, broth
3 med. carrots, peeled, julienned thinly
1/2 c. creamy peanut butter
1 1/2 tsp. sugar
Finely chopped green onions
Chopped fresh cilantro
Heat oil in heavy large saucepan over medium heat. Add onion, garlic and curry powder and saute until onion is translucent, about 6 minutes. Add 4 cups stock and bring to boil. Stir in rice and carrots. Reduce heat and simmer until rice is very tender, stirring occasionally, approximately 20 minutes. Puree half of soup in blender or processor with peanut butter. Return puree to saucepan. Stir soup until heated through, thinning more stock if desired, do NOT boil. Mix in sugar. Ladle soup into bowls. Sprinkle with green onions and chopped cilantro. Serve: 4.

CABBAGE - TOMATO SOUP

1 head green cabbage, coarsely chopped
2 (16 oz.) cans stewed tomatoes
2 lbs. beef short ribs with bone
1 to 2 tbsp. sugar
1 to 2 tbsp. lemon juice
2 c. water
Brown short ribs well on all sides. Add remaining ingredients and simmer for 2 to 3 hours or until beef is tender. Remove beef from bone and return to soup. Fat can be removed by chilling broth. Serve with crusty rolls for a tasty meal.

CHINESE CHICKEN SALAD DRESSING

2 tsp. sesame oil
2 tbsp. sesame seeds, roasted
2 tbsp. sugar
2 tbsp. mayonnaise
2 tbsp. lemon juice
2 tbsp. oil

2 tbsp. shoyu
Combine all ingredients and mix well. Drizzle over salad just before serving. This is also a good marinade to pour over skinned chicken the night before grilling it. For the salad, prepare a green salad, with shredded cooked chicken. Sprinkle top with dry chow mein noodles.

SEASONING MIX FOR CHICKEN

2 1/2 tsp. salt
1 1/2 tsp. paprika
1 tsp. onion powder
3/4 tsp. savory
1/4 tsp. coriander
3/4 tsp. garlic powder
1/2 tsp. black pepper
1/2 tsp. thyme
1/2 tsp. basil, dried crushed sweet

Mix all ingredients well. Makes 2 tablespoons plus 2 teaspoons.

CHICKEN TORTELLINI SOUP

2 carrots
1 onion
2 garlic cloves
3 cans cream of chicken soup
6 c. water
1 tsp. oregano
1 tsp. basil
1 pkg. boneless chicken breasts, cut
into bite-size pieces
1 bag cheese tortellini
2 boxes frozen broccoli
Cook chicken in small amount of oil. While meat cooks, chop vegetables and open cans. Add all of the above ingredients to large kettle except for the tortellini and frozen broccoli. These 2 ingredients you add the last 10 minutes or so before serving so that they are not over cooked. Simmer the other ingredients for an hour or however long you like. Soup tastes great with freshly grated Italian cheese and a loaf of Italian or French bread.

CHICKEN SALAD SUPREME

2 lg. chickens (3 to 4 lb. each to
make 6 to 8 c. cooked meat)
4 tbsp. salad oil
4 tbsp. orange juice
4 tbsp. vinegar
2 tsp. salt
3 c. mandarin oranges
2 c. pineapple chunks
3 c. green grapes
Slivered almonds
3 c. diced celery
2 1/2 c. raw rice
1 qt. mayonnaise
Cut chicken into pieces and boil until tender with no seasonings. Remove skin and fat first. Remove meat from bones and cut into cubes. Mix together oil, orange juice, vinegar, salt, marinate chicken in this mixture in refrigerator overnight. Drain fruit well, add to nuts and celery the next day; add to chicken mixture. Cook rice until tender in boiling water, drain, blanch with

cold water, drain well; add to chicken mixture. Add mayonnaise, mix well. Serve with crackers and lettuce or in pocket bread.

CHICKEN SALAD

1 can chicken, chopped (or 5 oz.
cooked chicken)
1/2 c. chopped celery
1/3 c. chopped sweet pickle
1 boiled egg, chopped
1/2 c. salad dressing
Mix and serve.

SAUSAGE SOUP

1/2 lb. Italian sausage
1 med. onion
1 jar tomatoes
1 can beef broth
1 (8 oz.) can tomato sauce
1 med. green pepper
3/4 c. picante sauce
1 tsp. basil leaves
1/2 tsp. oregano
1/2 c. canned white beans (optional)
1 pkg. Tortellini's
Brown sausage, add onions, and cook until tender. Drain sausage. Add remaining ingredients, cook for 1 hour.

CHICKEN TIKKA

5/8 c. yogurt
4 crushed garlic cloves
1 1/2 inch fresh ginger, peeled &
chopped
1 sm. onion, grated
1 1/2 tsp. chili powder
1 tbsp. ground coriander
1 tsp. salt
4 chicken breasts, skinned & boned
1 lg. onion, thinly sliced into rings
2 lg. tomatoes, sliced
2 tbsp. coriander leaves
Combine first 7 ingredients and set aside. Cut chicken into 1 inch cubes. Add to marinade, mix well, cover and chill for 6 hours or overnight. Heat broiler. Put chicken on skewers or in broiler pan and broil (or grill) 5 to 8 minutes, turning occasionally until cooked through. Garnish with onion rings, tomatoes, and coriander leaves and serve. 4 servings.

CHICKEN POT PIE

3 lb. chicken
1 can French onion soup
1 lg. carrot
1 lg. celery
Flour to thicken gravy
Water
1 double crust
Preheat oven to 400 degrees. Simmer whole chicken in water with carrot and celery until done, 1 1/2 to 2 hours. Pick meat off and cut into bite-size pieces. Refrigerate chicken and broth separately overnight. Next day, remove fat from broth as well as carrots and celery. Add onion soup and bring to boil. Thicken gravy with flour-water paste. Strain gravy to remove onions. Put chicken in bottom crust. Pour gravy on top. Place top crust and bake at 400 degrees for 30 minutes.

HIGH FIBER VEGETABLE SOUP

2 c. green pepper, chopped
2 c. onions, chopped
4 tbsp. butter
1 (28 oz.) can tomatoes and liquid
2 c. carrots, diced
1 c. corn
1 c. cabbage, chopped
1 c. squash, diced, zucchini and/or
summer
1 c. potato, diced
2 c. green beans
10 c. water
5 tsp. beef broth granules
2 tbsp. lemon juice
1 bay leaf
2 tsp. marjoram
1 tsp. thyme
1/2 tsp. black pepper
1/4 tsp. crushed red pepper
1/2 c. minced parsley
1 c. barley
Salt to taste

In large pot, saute green peppers and onions in butter about 2 - 3 minutes. Add: water, broth granules, tomatoes (chopped) and liquid, lemon juice, all vegetables, and all spices. Bring to low boil, reduce to simmer. Cover and simmer 20 minutes. Add barley and simmer 40 - 50 minutes longer. Makes 6 - 8 servings

CREAM OF FRESH TOMATO SOUP

1 sm. onion, finely chopped
6 med. ripe tomatoes, peeled, seeded
and chopped
3 tbsp. butter
1/2 tsp. black pepper, freshly ground
1/4 tsp. baking soda
1 c. heavy cream
1/4 - 1/2 tsp. dried sage
Garnish: dollop of sour cream and
chopped parsley
Saute onion for 5 minutes in butter in a 4 quart saucepan. Add tomatoes, salt, pepper, baking soda and sage. Saute for 10 - 12 minutes or until thickened and pasty. Remove from heat and stir in cream. Taste for seasoning. Return to heat and heat through. Serve in heated cup or refrigerate and serve chilled with a dollop of sour cream and chopped parsley.
------------------------

SEASONING MIX FOR CHICKEN

2 1/2 tsp. salt
1 1/2 tsp. paprika
1 tsp. onion powder
3/4 tsp. savory
1/4 tsp. coriander
3/4 tsp. garlic powder
1/2 tsp. black pepper
1/2 tsp. thyme
1/2 tsp. basil, dried crushed sweet

Mix all ingredients well. Makes 2 tablespoons plus 2 teaspoons.

CHICKEN SOUP WITH TINY MEATBALLS

2 lb. stewing chicken
4 c. water
2 1/2 tsp. basil
1/2 lb. sm. onions
1 bay leaf
1 clove garlic
5 carrots, sliced
Parsley and celery leaves
Place chicken in water in large saucepan. Add salt, pepper, basil, bay leaf and garlic. Bring to boil. Lower heat and simmer slowly for 1/2 hour or until chicken is tender. Remove chicken from pan. Cool and carefully skim fat from surface of soup. Bring soup to a boil and add onions, carrots, parsley and celery, simmer gently for 10 minutes.
--MEATBALLS:--
1 c. finely minced beef
1 egg
1 slice crumbly white bread
1/2 tsp. salt
Freshly ground black pepper
Mix beef with egg, bread, salt and pepper. Form into small meatballs, add meatballs to soup and simmer for 35 minutes. Meanwhile, skim and bone the chicken. Cut meat into small pieces. Garnish the soup with chicken and serve.

HOT-N-SPICY CHICKEN WINGS

5 lbs. bag chicken wings (drumettes)
12 fl. oz. Louisiana Pre Crystal Hot
Sauce
1-2 sticks butter

Fry chicken wings until golden brown and drain on paper towel. Mix hot sauce and melted butter and pour into deep pan or crock pot. Add chicken wings to sauce and heat thoroughly.

HEARTY TURNIP ONION SOUP

4 med. white turnips, grated
8 tbsp. butter
8 med. onions, sliced
8 tbsp. flour
6 to 8 c. beef stock
2 c. water, optional
Salt
Freshly ground pepper
8 slices French bread, toasted
1 c. grated Parmesan cheese
Place grated turnips in a pot covered with water. Bring to boil 1 to 3 minutes. Drain. Dry turnips with paper towel. Melt 4 tablespoons butter in large heavy pan. Add onions and cook over medium heat until rich brown. Add turnips and continue cooking until turnips light brown and onions carmelized to nutty color. Stir in flour, tablespoon at a time. Taste beef stock; if strong or salty use less and dilute with water. Add beef stock and water and stir until boils. Then simmer 30 minutes. Salt and pepper if desired. Sprinkle toasted bread with Parmesan cheese and broil to slightly brown. Ladle soup into bowls over toasted bread or top with bread. Can be made ahead and best to do so the house doesn't smell. Freezes well also.

GAZPACHO

1 clove garlic
3 lbs. tomatoes, very ripe
2 med. cucumbers, peeled and chopped
1/2 c. minced green pepper
1/2 c. minced onion
2 c. tomato juice
1/3 c. olive oil
Dash of Tabasco
3 tbsp. vinegar
Salt and pepper
Rub a large bowl with a cut garlic clove. Peel tomatoes, remove cores and chop into small pieces. Prepare cucumbers, pepper and onion. Add to tomato juice, then add oil, vinegar, plenty of salt and pepper. Let all ingredients rest in bowl and chill for several hours.

CLAM CHOWDER

1 c. onion, finely chopped
1 c. celery, finely diced
2 c. potatoes, finely diced
2 cans (6 1/2 oz. each) chopped
clams, undrained
3/4 c. butter or margarine
3/4 c. flour
1 qt. half and half
1 1/2 tsp. salt
1/4 tsp. pepper
(Note: When in a hurry I have used a package of frozen O'Brien potatoes in place of vegetables.) Combine vegetables in small saucepan. Drain clams; pour juice over vegetables; add enough water to barely cover. Cook uncovered until tender about 15 minutes. In meantime, melt butter in large, heavy saucepan. Stir in flour until blended and bubbly. Remove from heat; stir in cream until smooth and blended. Return to heat; cook and stir with wire whip until thick

and smooth. Add undrained vegetables and clams; heat through. Season with salt and pepper.

CARROT ORANGE SOUP

1 lb. carrots
3 or 4 c. chicken stock
1 bay leaf
1 orange (juice and zest)
Sour cream
Chopped chives
Peel carrots. Cut in small pieces. Add small amount chicken stock and bay leaf. Microwave on high for 10 to 15 minutes or cook on stove top until tender. Meanwhile remove orange skin, zest (not white part) and cut in small pieces. Juice orange. Set aside, when carrots tender, remove bay leaf. In blender or food processor puree carrots, orange juice and zest. Add chicken stock to carrot and orange mixture. Heat. Serve hot with dollop of sour cream and sprinkled with chopped chives.

GOLDEN CHEESE SOUP

1/3 c. carrots, grated
1/3 c. celery, chopped
2 tbsp. onion, chopped
3 tbsp. butter
1/4 c. flour
2 c. milk
1 (14 oz.) can chicken broth
1 1/4 c. cheese, shredded
Cook carrots, celery and onion until tender in 1 cup boiling salted water. Do not drain. Melt butter in double boiler; blend in flour. Add milk, cook stirring constantly until thick. Add broth, cheese and vegetables with liquid. Stir over low heat until cheese melts.

CHICKEN CHOPSTICK

2 (10 1/2 oz.) cans cream of mushroom
soup
1 (3 oz.) can chow mein noodles
1 can or bag cashew nuts
2 c. diced chicken
1/2 c. water
1 1/4 c. celery, cut up
1/4 c. chopped onion
Dash pepper
Combine water and soup; blend. Reserve 1/2 of noodles for top of casserole. Add other noodles to soup mixture with celery, nuts, onion and chicken and toss lightly. Put reserve noodles on top. Bake 20-25 minutes in 375 degree oven.

CHICKEN WINGS

36 chicken wings
1 (5 oz.) bottle soy sauce
1 tsp. Dijon mustard
4 tbsp. brown sugar
1/2 tsp. garlic powder
Rinse chicken wings and pat dry. Mix soy sauce, mustard, brown sugar and garlic powder together. Marinate wings in mixture overnight (or about 6 hours). Bake wings on cookie sheet for about 1 hour at 375 degrees. Baste wings occasionally with sauce. Serves 9-12.

ORIENTAL CHICKEN WINGS

6 chicken wings
1 sm. clove garlic
1 scallion
1/4 c. soy sauce
2 tbsp. honey
2 tsp. rice-wine vinegar
1/2 tsp. grated ginger
1/2 tsp. oriental sesame oil
Pinch of cayenne
1 tsp. sesame seeds
1 tbsp. chopped fresh coriander or
parsley
Remove wing tips and cut wings in half at the joint. Mince garlic and scallion. Combine soy sauce, honey, vinegar, garlic, ginger, oil and cayenne in a microwave safe dish. Add wings and turn to coat. Marinate at least 30 minutes, turning twice. Put larger wings at the edge of the dish. Cover with plastic and vent. Microwave on high for 5 minutes. Rotate plate and cook 5 minutes longer. Transfer wings to a serving plate. Return marinade to oven and cook, partially covered on high for 2 minutes. Pour marinade over wings and turn to coat. Sprinkle with sesame seeds, scallion and coriander. 12 pieces.

OPOR AYAM

1 16-oz. package whole, boneless
chicken breasts, rinsed, patted dry,
and cut into 1 x 2-inch pieces*
1/4 tsp. salt
1 shallot, chopped
4 cloves garlic, minced
4 candlenuts or macadamia nuts, or
8 almonds
1 tsp. ground coriander
3 tbsp. canola oil
1 inch-long piece ginger, peeled and
minced
2 stalks lemongrass, bruised
1 tsp. lime zest
2 salam leaves
1 tsp. sugar
1 14-oz. can reduced-fat coconut
milk
1 tsp. salt
2 cups cooked Thai fragrant rice
(see recipe p. 44)
1. Preheat oven to 375°F. Season chicken pieces with about 1/4 tsp.salt, place in an oiled roasting pan,and bake for 25 to 30 minutes.
2. While the chicken bakes, use a mortar and pestle, blender, or food processor to grind shallot, garlic,nuts, and coriander to a fine paste.
3. Heat canola oil in a wok or skillet over medium-high heat and stir-fry the paste for about 3 minutes. Do not allow it to brown.
4. Remove chicken from oven. Add the chicken pieces, ginger, lemongrass,
lime zest, salam leaves, sugar, coconut milk, and salt to wok. Stir well to coat chicken evenly with sauce.
5. Bring chicken mixture to a boil,then reduce the heat. Simmer uncovered for 30 to 40 minutes, or until sauce is thick. Stir every 5 to 10 minutes.
6. Before serving, remove lemongrass stalks. Serve chicken over rice.

Stir-Fried Noodles with Shrimp/Bakmi Goreng

5 c. water
1 lb. egg noodles
3 tbsp. peanut oil
1/5 c. onion (about ¥ medium
onion), thinly sliced
2 cloves garlic, minced
1 lb. peeled, deveined shrimp*
2 tbsp. soy sauce
1/4 c. celery leaves and small stems,
chopped into ¥-inch pieces
3 scallions, chopped
3 c. bok choy, chopped
1 tsp. salt
1/4 tsp. pepper
1. In a large saucepan, bring water to a boil. Add noodles and cook for 3 minutes, stirring often.
2. Drain noodles and immediately rinse with cold water. Combine noodles with 1 tbsp. peanut oil and set aside.
3. In a mortar and pestle, blender, or food processor, combine 2 tbsp.
onion and the garlic to make a paste.
4. Heat the remaining 2 tbsp. oil in a wok or skillet and add the rest of
the onion. Add shrimp and stir-fry for 2 minutes.
5. Add soy sauce, celery, scallions, bok choy, salt, and pepper and fry for
another 2 minutes.
6. Add noodles to the mixture. Stir-fry for 2 more minutes, until all of the
ingredients are combined and heated. Serve hot or at room temperature.

Tomato, Cucumber, and Onion Salad/ACAR

1 cucumber, washed well
1 tomato, skin and seeds removed,diced*
1 small onion, cut into thin slices
3 tbsp. rice wine vinegar or white wine vinegar
2 tsp. sugar
1 red chili pepper, seeded and
chopped**
pinch of salt
1. With a vegetable peeler, remove strips of skin from cucumber lengthwise, leaving some of the skin intact to add color to the salad. Cut the ends from the cucumber and
discard. Cut cucumber into thin slices.
2. Arrange cucumber, diced tomato,and sliced onion in rows in a large,shallow bowl, and set aside.
3. In a small bowl, combine vinegar,sugar, chili pepper, and a pinch of salt. Pour the mixture over the vegetables.
4. Cover and chill until ready to serve.

RUJAK

1 chayote, peeled
1 Granny Smith apple, cored
2 cucumbers, peeled and cut in half
lengthwise with seeds removed*
1 mango**
1 orange, peeled and divided into
sections
1/4 tsp. crushed red pepper
1/2 tsp. shrimp paste
3 tbsp. brown sugar
1/4 tsp. salt
1 tsp. tamarind, dissolved in 1 tbsp.
warm water
1 14-oz. can diced pineapple,
drained
1. Coarsely chop chayote, apple,cucumbers, mango, and orange sections.
2. In a large bowl, combine crushed red pepper, shrimp paste, brown sugar, salt, and tamarind to make a paste.
3. Add chayote, apple, cucumber,mango, orange, and pineapple to the bowl, and stir well to combine.
Serve at room temperature.
Spicy Fruit Salad/
Preparation time: 25 minutes
Serves 6

PIENAPPLE FRUITS CUP

1. Chill fruit juices, soda, and ginger ale ahead of time.
2. Peel, core, and finely chop the apple.
3. Measure pineapple juice, apricot nectar, and orange juice into a large pitcher or 1-gallon jug. Add chopped apple and stir well to mix.
4. Add soda and ginger ale just before serving. Pour into ice-filled glasses
and garnish each fruit cup with a sprig of mint.
4 c. pineapple juice
2 c. apricot nectar
1 c. orange juice
4 c. lemon-lime soda or club soda
4 c. ginger ale
1 apple
mint sprigs for garnish

SATE

2 tsp. ground coriander
1/4tsp. ground cumin
2 cloves garlic, minced
1 tsp. salt
1 tbsp. brown sugar
1 tsp. tamarind, dissolved in 1 tbsp.
warm water
1 lb. sirloin steak, cut into 1-inch
cubes
2 tbsp. soy sauce
1 tbsp. water
1 tbsp. peanut oil
bamboo skewers*
1. With a mortar and pestle, food processor, or blender, combine coriander, cumin, garlic, salt,brown sugar, and tamarind.
2. Place steak cubes in a medium bowl and add the spice mixture. Use your
fingers to rub the spices into the meat. Set meat in the refrigerator
and marinate for 1 hour.
3. In a wide, shallow dish, mix soy sauce, water, and peanut oil.
4. Place four pieces of marinated meat on each skewer and dip the meat
into the soy sauce mixture.
5. Broil meat over a charcoal fire or under the broiler of the oven. Cook
for 3 minutes on each side. Serve with peanut sauce (recipe on following page).

This recipe is for beef sate, but you can easily substitute chicken.Typically, the meat

Peanut Sauce:
1 tbsp. peanut oil
1 clove garlic, minced
1 c. water
1 tsp. crushed red pepper
2 tsp. tamarind, dissolved in 2 tbsp.
warm water
1/2 tsp. salt
2 tbsp. sugar
1/4 tsp. shrimp paste
1 c. creamy, natural peanut butter
(available at most food co-ops)
1. Heat oil in a frying pan over medium-high heat. Add garlic and cook for 1 minute.
2. Add water, crushed red pepper,tamarind, salt, sugar, and shrimp paste. Cook for 5 minutes.
3. Add peanut butter and stir until combined. Simmer for 5 minutes,stirring often and adding a tablespoon of water if the mixture becomes too thick.
4. Serve warm or hot with sate.

Preparation time: 15 minutes

CREAMY TOMATO SOUP
2 tbsp. reduced-calorie margarine
1 lg. onion, peeled and thinly sliced
1 carrot, chopped
2 garlic cloves, coarsely chopped
1 (28 oz.) can peeled Italian plum
tomatoes
3 c. chicken broth
1 sm. boiling potato, peeled and
thinly sliced
2 tbsp. chopped fresh basil leaves or
2 tsp. dried basil
1/4 tsp. nutmeg
Salt to taste
1 c. milk
Melt margarine in a soup pot over low heat. Add onion, carrot and garlic. Cook, covered for 20 minutes, stirring occasionally, until vegetables are tender and wilted. Crush tomatoes in their liquid and add to the pot along with the chicken broth, potato, basil, nutmeg and salt. Cook, covered, over low heat for 40 minutes, stirring occasionally. Let cool to room temperature. Puree in a blender, in small batches, adding a bit of milk to each batch. Return to soup pot and adjust seasonings. Before serving, warm through over very low heat. Do not boil. Serves 6.

LENTIL BARLEY SOUP
1/4 c. margarine
3/4 c. chopped celery
3/4 c. chopped onion
6 c. water
3/4 c. lentils
Saute in large stewing pan margarine, celery, and onion. Add water and lentils. Cook 20 minutes. Add: 1 qt. tomatoes
1/2 tsp. garlic salt
2 tsp. salt
1/4 tsp. pepper
3/4 c. barley or brown rice
1/2 tsp. rosemary
Simmer 45-60 minutes. Add 1/2 cup shredded carrots. Cook 5 minutes more. Serves 6.

BLACK BEAN SOUP
3/4 lb. black beans
1 1/2 qt. cold water
2 oz. salt pork (optional)
3/4 lb. hamhock or bone of smoke ham
1 lg. onion, chopped
1 clove garlic, crushed
2 green peppers, chopped
1/2 c. bacon drippings or olive oil
1 bay leaf
1 tbsp. salt
1/8 tsp. oregano
1/4 c. vinegar
Wash beans. Soak overnight. Add salt pork, ham hock and simmer over low heat. Saute onions, garlic, green pepper in bacon drippings until tender. Add to beans. Season with bay leaves, salt and oregano. Simmer until beans are tender and thick, approximately 3 hours. Add vinegar just before serving. Serve over rice with finely chopped onion on top.

SHALLOTS AND TARRAGON SOUP
5 c. chicken broth
8 lg. shallots in thin slices
1/2 tsp. dried tarragon
2 celery stalks chopped with leaves
Salt and pepper
4 egg yolks
1 c. heavy cream
Chopped chives
Paprika
1. In a saucepan, put chicken broth, shallots and tarragon and celery. Bring to a boil. Simmer, cover for 45 minutes in low heat. Into blender container ladle half of mixture, cover and at high speed, blend until smooth. Repeat with other half. 2. In a bowl beat the cream and yolks. Stir into the soup. Reheat the soup stirring until yolk are cooked. Do not boil. Serve hot, garnish with chives and paprika. Serves 6.

GERMAN SAUSAGE CHOWDER
1 lb. (8 links) fully cooked bratwurst
or knackwurst* cut into 1/2 inch pieces
2 med. (2 c.) potatoes, peeled and
chopped
1 med. (1/2 c.) onion, chopped
1 sm. (4 c.) cabbage, shredded
3 c. milk
3 tbsp. all purpose flour
1 c. (4 oz.) Swiss cheese, shredded
Snipped parsley
In a Dutch oven, combine sausage, potatoes, onion, 1 1/2 teaspoons of salt and a dash of pepper. Add 2 cups of water. Bring to boiling and reduce heat. Cover

and simmer for 20 minutes or until potatoes are nearly tender. Stir in cabbage. Cook 10 minutes more or until vegetables are tender. Stir in 2 1/2 cups of the milk. Stir remaining milk into flour and stir into soup. Cook (on low heat as this dish will scorch easily) and stir until thickened and bubbly. Stir in cheese until melted. Garnish with parsley. Makes 6 servings. *Polish sausage may also be used

McDonald's® Chicken McNuggets™
SPECIAL TOOLS: Deep fryer
Ingredients:
vegetable oil (in fryer)
1 egg
1 cup water
2/3 cup all-purpose flour
1/3 cup tempura mix (or 1/3 cup flour for a total of 1 cup if tempura mix is unavailable)
2 teaspoons salt
1 teaspoon onion powder
1/2 teaspoon Accent®
1/4 teaspoon pepper
1/8 teaspoon garlic powder
4 chicken breast filets, each cut into 6-7 bite sized pieces.
Cooking your McNuggets™
1. Beat the egg and then combine it with 1 cup water in a small, shallow bowl. Stir.
2. Combine the flour, salt, Accent®, pepper, onion powder and garlic powder in a one gallon size zip lock
bag.
3. Pound each of the breast filets with a mallet until about 1/4-inch thick. Trim each breast filet into bite
sized pieces.
4. Coat each piece with the flour mixture by shaking in the zip lock bag.
5. Remove and dredge each nugget in the egg mixture, coating well. Then return each nugget to the
flour/seasoning mixture. Shake to coat. Put nuggets, bag and all,
in the freezer for at least an hour. Cover and refrigerate remaining egg mixture.
6. After freezing, repeat the "coating" process.
7. Preheat oven and large cookie sheet to 375°
8. Deep fry the chicken McNuggets™ at 375° for 10-12 minutes or until light brown and crispy. (cook only
about 9 at a time.)
9. Drain on paper towels 3-5 minutes.
10. Place deep-fried nuggets on preheated cookie sheet in oven and bake another 5-7 minutes.
11. Serve with your favorite McDonald's dipping sauce.

CORN CHOWDER
10 Juni 2007, 19:26:05 | Yunitae
6 slices bacon, diced
1/2 c. finely chopped onion
2 c. diced raw potatoes
1 1/2 c. water
2 tsp. salt
1/8 tsp. pepper
2 c. cream style corn
2 tbsp. oleo, melted
2 tbsp. flour
3 c. milk
Parsley, shredded cheese, corn chips
Fry bacon until crisp. Remove bacon. Saute onion in 2 tablespoons bacon drippings until transparent, not brown. Cook potatoes in the water with salt, sauted onion and bacon in covered pan until tender. Add pepper and corn. Blend oleo and flour, stir in milk and cook until slightly thickened. Add to corn mixture: sprinkle parsley, shredded cheese or chips over the top. Serve immediately and piping hot. Makes 6 servings

BROCCOLI, ASPARAGUS OR CAULIFLOWER SOUP
10 Juni 2007, 19:21:09 | Yunitae
2 tbsp. butter
2 tbsp. flour
1 bunch (10 oz.) fresh broccoli
1 sm. onion, finely chopped
2 tbsp. butter
1 qt. chicken stock or broth
1/2 c. heavy cream, warmed
Salt and pepper
Melt 2 tablespoons butter in a small saucepan, stir in flour. Cook 3 minutes over low heat, stir constantly. Cool. Set aside. If using broccoli: Wash and trim off tough part. Separate and cut into 1/2 inch pieces. In a large saucepan saute onion in 2 tablespoons butter until tender. Stir in broccoli, cover and cook 3 minutes. Stir in stock or broth, heat to simmering. Stir small amount of liquid into cooked flour and butter mixture until smooth; return mixture to saucepan; stirring until smooth. Simmer, covered until broccoli is tender, about 30 minutes. Remove from heat, cool slightly. Puree in electric blender, return to saucepan. Blend cream into soup. Taste and salt and pepper if needed. Serve