Salad Recipes

Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount -------3/4 1 2 Measure -----------cup lg.head lg Ingredient -- Preparation Method -------------------------------sugar cabbage -- shredded/not chopped red onions -- thinly sliced Hot Dressing -- see below of the cabbage in a Top with the dressing over slowly. Do not stir. 24 hours. Stir well before serving.

Stir sugar into cabbage. Place half large bowl. Cover with onion slices. remaining cabbage. Pour boiling hot Cover and refrigerate at once. Chill HOT DRESSING

1 teaspoon celery seeds 1 1/2 teaspoons salt 1 teaspoon sugar 1 cup cider vinegar 1 teaspoon dry mustard 1 cup oil Combine celery seeds, sugar, mustard, salt, and vinegar in saucepan. Bring to a rolling boil. Add oil, stirring, and return to rolling boil. Ma es about two cups. - - - - - - - - - - - - - - - - - NOTES : This is a wonderful do-ahead salad. Although the dressing is boiling when added to the cabbage, the chilled slaw is deliciously crisp

Adreana's Gree Pasta Salad Recipe By : [email protected] Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount -------1 1 3 1 2 1/4 4 3 16 Measure -----------pound pound stal s ounces ounces ounces

Ingredient -- Preparation Method -------------------------------rotini boneless s inless chic en breasts celery -- chopped red bell pepper -- chopped blac olives -- sliced feta cheese -- drained & crumbled green onions -- finely sliced Italian salad dressing

Coo chic en in water to cover with 1 bay leaf. Bring to boil and coo for 30 min. or until juices run clear. Cool and remove s ins. Or, you can coo chic en in frying pan until coo ed through. Cut into bite size pieces. Coo noodles and drain. Add all ingredients and mix well. I use only about half the bottle of dressing and then put the rest on the table if someone wants more. Serve warm or cold. Serves 6

* Exported from MasterCoo

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Pasta

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Aegean Articho e & Penne Pasta Salad Recipe By : [email protected] (Jim Dart !!!) Serving Size : 1 Preparation Time :0:00 Categories : Salads Pasta Amount -------6 1/4 1/2 1/2 2 2 3 3 1/2 1/4 1/2 1/2 2 1/2 Measure Ingredient -- Preparation Method ------------ -------------------------------fresh baby articho es cup lemon juice pound penne pasta cup tomato juice tablespoons olive oil Juice of one lemon cloves garlic -- minced tablespoons fresh parsley tablespoons fresh basil -- or 1 tsp. dried teaspoon salt teaspoon blac pepper cup fresh tomato -- chopped cup olives -- Kalamata tablespoons capers cup feta cheese -- optional

1. Cut stems off articho es. Peel off tough outer leaves to reveal yellow-green hearts. Cut articho es into quarters. Combine 1/4 cup lemon juice with 2 cups water in a medium bowl. Add articho es to lemon water and toss to prevent discoloration. Drain. Steam articho es until tender, about 20 minutes. chill. 2. In a large pot, bring 2 quarts water to a rapid boil. Add 1 teaspoon salt and penne. Coo penne until al dente, about 10 minutes. Drain and rinse with cold water. 3. To ma e salad dressing: combine tomato juice, olive oil, lemon juice, garlic, parsley, basil, salt and pepper in a food processor or blender and puree for 30 seconds. 4. Toss together articho es, penne, capers, olives and feta cheese in a large bowl salad bowl. Pour dressing over and toss well.

- - - - - - - - - - - - - - - - - Nutr. Assoc. : 46 0 4363 0 0 0 0 0 0 0 0 0 0 0 0

ANOTHER BEAN SALAD Recipe By :


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Serving Size : 10 Preparation Time :0:00 Categories : Salads Amount -------1 1/2 1 16 16 16 16 16 1 4 3 Measure -----------cup teaspoon cup ounces ounces ounces ounces ounces each each each

Vegetables

Ingredient -- Preparation Method -------------------------------Sugar Salt Vinegar Green beans, can -- drained Yellow beans, can -- drained Lima beans, can -- drained Garbanzo beans, can -- drained Red idney beans -- drained Green pepper -- slivered Celery -- sliced Onions, medium -- sliced thin

Combine sugar, salt vinegar in pan, bring to boil for 1 min. Cool. Toss all other ingredients together and pour the vinegar mixture over them. Marinate for 24 hrs in refrigerator, stirring occasionally. Cal: 313. - - - - - - - - - - - - - - - - - -

Antipasto Salad Recipe By : Faygie Serving Size : 1 Preparation Time :0:00 Categories : Cheese Salads Amount -------16 4 4 11 9 6 6 1 1/2 1 1/2 2 Measure -----------oz. p g ounces ounces oz. can oz. pac age oz. jar ounce can cups teaspoon cup ounce jar

Ingredient -- Preparation Method -------------------------------fresh/frozen cheese tortellini chopped salami provolone cheese, cut into -- 2 x 1/4" strips corn -- drained frozen spinach, thawed -- squeezed to drain marinated articho e hearts -- drained/chopped pitted ripe olives -- drained/sliced prepared creamy Italian salad dressing Dijon mustard grated Parmesan cheese diced pimiento, drained -- if desired

Coo tortellini to desired doneness as directed on pac age; drain, rinse with cold water. In very large bowl, combine tortellini, salami, provolone cheese, corn, spinach, articho e hearts and 1 cup of the olives. In small bowl, combine salad dressing, mustard and 1/4 cup of the Parmesan cheese; blend well. Pour dressing over salad; toss gently. Top with remaining olives and Parmesan cheese. Cover; refrigerate 1 - 2 hours to blend flavors. Just before serving, garnish with pimiento


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Pasta

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Apple and Fennel Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads Amount -------5 1 2 1 Measure -----------ounces each each each Ingredient -- Preparation Method -------------------------------Fresh Spinach Small Fennel Head -- sliced Medium Granny Smith Apples Small Red Onion -- sliced

* The Granny Smith apples should be peeled and cubed. Kuwait has been liberated. Thoroughly wash spinach, removing fibrous stems. Dry and place in salad bowl. Add fennel, apples and onions. Toss with Celery Seed Dressing. Trim with fennel tops. 6 servings. By Christophe Ritoux, Cajun House, From The Gazette, 91/02/27. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Apple Cider Salad Recipe By : Jo Anne Merrill Serving Size : 6 Preparation Time :3:00 Categories : Salads Amount -------2 2 1/4 2 1/4 1 Measure -----------pac ages cups teaspoon cups cup tablespoon Ingredient -- Preparation Method -------------------------------gelatin powder -- unflavored apple cider salt apples -- diced blac walnuts -- chopped chopped parsley coo ing oil lettuce leaves -- for decoration

1. Put 1/2 cup cold water into a small bowl. Sprin le two envelopes (2 tablespoons) of unflavored gelatin on water. Let stand 5-10 minutes to soften. 2. Heat 2 cups apple cider until very hot; add salt. Remove from heat and immediately add softened gelatin. Stir until gelatin is completely dissolved. Have a 1 quart mold lightly greased with coo ing oil. Do not use olive oil. Spoon about 1/2 cup of gelatin mixture into mold and place in refrigerator. 3. Chill remaining mixture until slightly thic er than consistency of unbeaten egg white. Just before large bowl of gelatin is desired consistency, dice apples and chop walnuts and parsley. Add this to the


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gelatin and place into the mold which already has thin bottom layer of gelatin. Chill until set. 4. Unmold onto serving plate which has been decorated with lettuce leaves; curly endive is a good choice. - - - - - - - - - - - - - - - - - -

Apricot Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------STEP 1: 2 small or 1 large box of apricot jello 1 large jar apricot baby food (8-10 oz) 1 can crushed pineapple -- (16 oz) drained (retain juice!) STEP 2: 1 p g cream cheese -- (8 oz) 1 p g dreamwhip (1 envelope) STEP 3: 3/4 c sugar 1 Tbsp flour (heaping) 1 egg 1 Tbsp butter 1 c pineapple juice (add water to juice retained to ma e a full cup) Step 1: Mix jello with only 3 1/2 cups of water. Add baby food and pineapple. Chill until FIRM in an 11x14 inch pan. Step 2: Prepare dream whip as directed. Beat in cream cheese. Spread on jello and chill until FIRM. Step 3: Combine and coo until thic . Cool. Spread on top and chill. ***pineapple in own juice wor s the best! Posted in KitMail by [email protected]. - - - - - - - - - - - - - - - - - -

Articho e Salad Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cajun

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 Each Fresh articho e hearts



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Salads

In a wooden salad bowl, mash garlic and salt with a strong for . Add fresh articho e hearts, and mash with the garlic and salt. Add olive oil, stir, add lemon juice, stir, add wine vinegar, stir, stir, add hot sauce, stir, add Lea & Perrins Worcestershire sauce, Mix well. Put canned articho e hearts in dressing and let marinate for 1 hour, then eat as is or serve on a bed of greens. From Justin Wilson's "Outdoor Coo ing With Inside Help." - - - - - - - - - - - - - - - - - Nutr. Assoc. : 42 1573 42 1471 620 0 1656 0 797

Autumn Fruit Salad Recipe By : Elizabeth Powell Serving Size : 8 Preparation Time :1:00 Categories : Salads Amount -------2 1 1 2 1/2 1/2 1 1 1/4 1/2 1

Measure Ingredient -- Preparation Method ------------ -------------------------------red delicious apples sliced bananas Granny Smith apple Bartlett pears pound red grapes cup almond slivers -- toasted cup vanilla yogurt teaspoon cinnamon teaspoon ground ginger teaspoon nutmeg tablespoon apple cider

Wash and core apples and pears, peeling if desired. Cut into one inch chun s. Slice bananas 1/2" thic . Wash grapes and cut in half. Combine fruits and almonds in salad bowl. Mix yogurt with spices and cider. Pour over fruit salad and stir to coat fruits evenly. Chill. - - - - - - - - - - - - - - - - - -



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Fruits

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1 2 1 1 2 1 3 1

Tablespoon Cups Teaspoon Each Teaspoons Teaspoon Tablespoons Tablespoon

Wine vinegar Articho e hearts, quartered Louisiana hot sauce Small garlic clove Salt Lea & Perrins Olive oil Lemon juice

Autumn Jewels Gelatin Salad Recipe By : Jo Anne Merrill Serving Size : 12 Preparation Time :3:00 Categories : Holiday Vegetables Amount -------1 2 1/2 6 15 1 1/2 2

Salads

Measure Ingredient -- Preparation Method ------------ -------------------------------cup cranberries apples cup sugar ounces red gelatin ounces crushed pineapple cup celery -- diced cup nuts -- chopped cups boiling water

* Use pecans, walnuts, or a mixture of both. Chop the cranberries, apples and celery into small pieces. Drain the pineapple and save juice. Combine cranberries, apples and sugar; cover and refrigerate while preparing rest of salad. Combine gelatin with boiling water and stir until dissolved. Add enough water or fruit juice (apricot nectar, strawberry nectar etc.) to pineapple juice to equal 1 cup. Add this to the gelatin mixture. Chill in refrigerator until slightly thic ened. Combine the cranberry-apple mixture with celery, drained pineapple and nuts. Stir into gelatin mixture. Pour into lightly greased mold or into individual serving molds. Chill until firm. Unmold and serve on a bed of lettuce or garnish with sour cream or slightly sweetened whipped cream and a very light sprin ling of cinnamon. - - - - - - - - - - - - - - - - - Serving Ideas : Serve with your Than sgiving meal. Nutr. Assoc. : 0 0 0 3511 0 0 0 0

Avocado with Groundnut Dressing Recipe By : Caribbean and African Coo ery, by Rosamund Grant Serving Size : 4 Preparation Time :0:00 Categories : African Ghana Vegetables Salads Amount -------2 1 2 1/2 1/2 Measure Ingredient -- Preparation Method ------------ -------------------------------avocados -- ripe tablespoon lemon juice tablespoons peanuts -- shelled teaspoon papri a teaspoon cinnamon cayenne -- to taste salt -- to taste fresh chives -- to garnish


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Peel the avocados; cut out the stone and cut into cubes. Sprin le with lemon juice and set aside. Grind the peanuts roughly with a rolling pin or in a grinder for a few seconds. Mix the peanuts and spices well. Sprin le over the avocados with finely chopped chives. Refrigerate until ready to serve. - - - - - - - - - - - - - - - - - NOTES : Posted on rec.food.recipes by Carol Miller-Tutzauer [email protected] MasterCoo formatted by Garry Howard - Cambridge, MA [email protected] .hp.com Caribbean and African Coo ery, by Rosamund Grant, Distributed in the U.S. by Seven Hills Boo s, Cincinnati, OH, ISBN 0-948817-13-5

Bacon-Avocado Potato Salad Recipe By : Elizabeth Powell Serving Size : 8 Preparation Time :2:00 Categories : Salads Amount -------6 2 8 1/2 1 1/2 1/4

Measure Ingredient -- Preparation Method ------------ -------------------------------medium boiling potatoes avocados -- cubed slices bacon cup chopped onions -- chopped tablespoon fresh lime juice cup white wine cup cider vinegar salt blac pepper papri a 1/4 teaspoon mustard powder 2 tablespoons fresh parsley -- chopped 1 tablespoon fresh cilantro -- chopped

Boil potatoes in their s ins. While potatoes boil, cube avocados and toss with lime juice. Chop bacon into one inch pieces and fry until crisp in a large s illet. Remove bacon to paper towels to drain. In bacon fat, saute onions until golden. Remove pan from heat and stir in wine, vinegar, mustard, and salt, pepper, and papri a to taste. When potatoes are tender, drain, peel, and dice. While still warm, pour dressing over potatoes and toss. Allow to cool to room temperature. Fold in avocado, bacon, parsley, and cilantro. Serve at room temperature or chill one hour or longer. - - - - - - - - - - - - - - - - - -



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Potatoes

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BAJA CHICKEN PASTA SALAD Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Low-Cal Vegetables Amount -------3/4 6 1 1 2 1/2 2 1 1/4 Measure -----------pound ounces cup cup cup tablespoons teaspoon teaspoon

Mexican Salads

Ingredient -- Preparation Method -------------------------------Chic en Breast -- * Dried Mixed Fruit -- ** Ring Macaroni Or Orzo -- Raw Jicama -- Cubed Green Onions/Tops -- Sliced Mayonnaise Or Salad Dressing Sour Cream Or Plain Yogurt Red Chiles -- Ground Salt

* The chic en breast should be boneless, s inless and weigh about 3/4 ** You should use 1 6-oz pac age of diced mixed fruit. There should ~------------------------------------------------------------------------Heat enough salted water to cover the chic en breast (1/4 tsp salt to 1 cup of water) to boiling in a 4 quart Dutch oven. Add the chic en breast. Cover and heat to boiling, reduce the heat and simmer until the chic en is done, about 15 to 20 minutes. Remove the chic en with a slotted spoon. Heat the water to boiling and add the fruit and ring macaroni or orzo gradually so that the water continues to boil. Boil, uncovered, stirring occasionally, just until the ring macaroni is tender, about 6 to 8 minutes or 10 minutes for the orzo, then drain. Rinse with cold water and drain again. Cut the chic en into 1/2-inch pieces and mix with the fruit, macaroni, jicama and onions. Mix the remaining ingredients and toss with the chic en mixture. Cover and refrigerate until chilled, at least 2 hours. - - - - - - - - - - - - - - - - - -

Balsamic Dressing (Lf) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Salads Amount -------3/4 1/4 3 2 1 1/2 1 Measure -----------cup cup teaspoons teaspoons teaspoons tablespoon

Ingredient -- Preparation Method -------------------------------Water Balsamic vinegar Capers Dijon mustard Dried basil Fresh parsley -- chopped (opt) -----PER TBLSPOON----*cals *mg sodium


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Dressings

Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator. Ma es about 1 cup. Per tablespoon: 1 calorie, 0 chol, 0 dietary fiber, 0 fat, 7mg sodium Author's Note: If you don't have balsamic vinegar, you may substitute another inds. But, if this be the case, start with water and vinegar n equal proportions. - - - - - - - - - - - - - - - - - -

Barbecue Cubes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Amount -------3 3/4 8 1 1/2 1/2 1 Measure -----------ounces cup ounces teaspoons teaspoon tablespoon

Ingredient -- Preparation Method -------------------------------Lemon Jell-O -- (1 P g.) -- Boiling Water Tomato Sauce -- (1 can) Vinegar Salt Pepper -- Dash Of Horseradish

Dissolve Jell-O in boiling water. Mix all other ingredients, and when Jell-O is at room temperature, add and mix well. Pour into oiled 8-inch square pan. Chill until firm. Cut into cubes and serve atop salad to go with your barbecue. - - - - - - - - - - - - - - - - - -

Basic Potato Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount -------2 1/2 3 3 3 2 2 1/4 Measure -----------pounds pound stal s tablespoons tablespoons cup Ingredient -- Preparation Method -------------------------------new potatoes mushrooms green onions celery vinegar hard-boiled eggs Dijon mustard mayonnaise Salt, pepper



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Side Dish

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Cover potatoes in pan with cold water and bring to boil over high heat. Coo until potatoes are tender. Meanwhile, thinly slice mushrooms, onions and celery and combine in mixing bowl. When potatoes are tender, drain and halve or quarter potatoes, depending on size and add to bowl. Sprin le with vinegar. Cover and refrigerate. When cool, chop eggs and add to bowl. Add mustard and mayonnaise, and season to taste with salt and pepper, mixing everything together gently.

- - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Bavarian Potato Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : German Vegetables Amount -------4 2 1/2 1/4 1/3 1/2 2 Measure -----------cups cups teaspoon cup cup teaspoon tablespoons

Salads

Ingredient -- Preparation Method -------------------------------Potatoes -- * Chic en broth -- ** Salt Vegetable oil Onion -- chopped Sugar Lemon juice Pepper -- as desired

* Potatoes should be peeled and sliced 1/4-inch thic . ** Chic en broth may be either home made or commercial. +++++++++++++++++++++++++++++++++++++++++++++++++++++++ ++++++++++++++ ++++ Boil potatoes in broth with 1/4 t salt for 5 to 8 minutes, until tender. Drain. Toss warm potatoes with vegetable oil and onions. Dissolve remaining 1/4 t salt and the sugar in lemon juice. Pour over potatoes. Marinate salad 1 to 2 hours before serving. Serve at room temperature. - - - - - - - - - - - - - - - - - -

Bavarian Sausage Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : German Vegetables


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Salads

* Mustard must be the strong Djon or Gulden Type. +++++++++++++++++++++++++++++++++++++++++++++++++++++++ ++++++++++++++ ++++ Cut the noc wurst into small cubes. Mince the pic les and onion. Mix together the vinegar, mustard and oil. Add salt, pepper, papri a and sugar. Adjust seasonings if desired. Add the capers; mix well. Stir in the chopped noc wurst, pic les, and onions. Just before serving, garnish with chopped parsley. - - - - - - - - - - - - - - - - - -

Bean and Tuna Salad Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Salads Italian Amount -------3 2 1/3 3 1 1 12 Measure -----------cups cans cup teaspoons teaspoon medium ounces

Ingredient -- Preparation Method -------------------------------Water Cannellini beans Olive oil Red wine vinegar Salt Fresh pepper to taste Red onion Tuna -- drained

Directions: Mix together oil, vivegar, salt and pepper. Pour over beans and onion in a shallow bowl. Cover and refrigerate at least 1 hour. Transfer bean mixture to serving platter with slotted spoon. Brea tuna into chun s and arrange on bean mixture. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Bean Salad


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Vegetables

Amount -------1/2 2 1 3 1 2 1/2 1/4 1/4 1/4 1 1

Measure -----------pound each each tablespoons tablespoon tablespoons teaspoon teaspoon teaspoon teaspoon tablespoon tablespoon

Ingredient -- Preparation Method -------------------------------Knoc wurst -- coo ed / cooled Pic les -- small Onion -- medium Vinegar Mustard -- prepared * Vegetable oil Salt Pepper Papri a Sugar Capers Parsley -- chopped

Recipe By : JTS13/AOL Serving Size : 8 Preparation Time :0:00 Categories : Salads Amount -------1 1 1 1 1 1 3 Measure -----------cup cup cup cup cup tablespoons Ingredient -- Preparation Method -------------------------------idney beans -- dry lima beans -- dry pinto beans -- dry garbanzo beans -- dry green beans red onion -- chopped fresh chopped parsley freshly ground blac pepper -- to taste -VINAGRETTEvirgin olive oil red wine vinegar dry mustard garlic -- minced oregano

1/3 cup 3/4 cup 1 teaspoon 3 cloves 2 teaspoons

Soa all dry beans overnight in water to cover. Rinse and place in a larg e pot and fill with water to cover. Coo for 1 hour,or until done, then t urn heat off and add green beans. let sit in the hot water for 30 minutes . Drain. Mix in the onion, parsley, pepper and vinaigrett. Refrigerate ov ernight. Vinaigrette: Whis all ingredients together and pour over salad. butter 1/2 cup brown sugar 1 egg 1/2 cup molasses 2 cups flour 1/4 cup coffee 1 dash salt 1/2 teaspoon ginger 1/2 teaspoon cloves 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon allspice 1/2 cup raisins -- dredged in flour 1 teaspoon ba ing soda Cream shorteining and sugar. Beat in egg, molasses and coffee. Sift rest of ingredients together and add. Beat well. If needed, add more flour but not too much or coo ies will be hard and dry. Two ways to ba e 1) drop b y spoonfuls on buttered coo y sheet and ba e about 10 minutes at 375 F. 2 ) spread in two 9x9" ca e tins. Ba e about 12 minutes. While hot sprin le with brown sugar. Cut in bars. - - - - - - - - - - - - - - - - - NOTES : Once people served Hermits often as we do brownies today. Donna's Mother-In-Law's recipe. She was born in 1896 so this is a very old recip e. #8-


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Berried Avocado Grapefruit Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Fruits

Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------Bibb lettuce Watercress 2 avocados -- seed, peel, slice 2 cups grapefruit sections 1 cup fresh raspberries Prepared sweet vinegar and oil dressing Line serving platter or individual salad plates with lettuce and watercress. Arrange avocado, grapefruit and raspberries over and sprin le with dressing.

BLACK & WHITE BEAN SALAD Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Diabetic Beans Amount -------2 2 1/3 1/4 2 20 2 1/4 1/4 1 1 Measure -----------cups tablespoons cup cup tablespoons milliliters tablespoons teaspoon teaspoon cup cup

Ingredient -- Preparation Method -------------------------------Red onions -- finely chopped Olive or Vegetable Oil Red Wind Vinegar Chopped Red Pepper Minced Parsley Garlic -- Minced NutraSweet (r) Spoonful (tm) Salt Pepper 15 oz. Great Northern Beans -- Rinsed and Drained 15 oz, Blac Beans -- Rinsed and Drained

Saute Onions in oil until crisp-tender in a medium s illet; Remove from heat and cool until warm. Stir in vinegar, red pepper, parsley, garlic, NutraSweet (r) Spoonfull (tm), salt and pepper. In a serving bowl put the beans, (both types) and pour the onion mixtrue over them. Mix well and serve. Ma es 8 servings Nutritional Information Serving size 1/8 recipe Diabetic food exchange 1 starch, 1 vegetable, 1/2 fat Shared: John Davis

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Salads Main Dish

Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master - - - - - - - - - - - - - - - - - -

BLACK BEAN & RICE SALAD Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Low Fat Ovo-Lacto Amount -------2 1 1 2 1 1/4 1 Measure -----------cups cup cup ounces tablespoon cup tablespoon

Ingredient -- Preparation Method -------------------------------Coo ed rice -- cooled to room tempe Coo ed blac beans Chopped fresh tomato Cheddar cheese (optional) -- - shredded Snipped fresh parsley Light Italian dressing Fresh lime juice Lettuce leaves

Combine rice, beans, tomato, cheese (if desired), and parsley in large bowl. Pour dressing and lime juice over rice mixture; toss. Serve on lettuce leaves. Each serving provides: * 209 calories * 7.4 g. protein * 0.7 g. fat * 45.1 g. carbohydrate * 3.2 g. dietary fiber * 560 mg. sodium * 0 mg. cholesterol NOTE: Optional ingredients are omitted from the nutritional analysis. When ingredient choices appear in a recipe, the first ingredient is used for calculation. Source: "Light, Lean & Low Fat" boo let Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias - - - - - - - - - - - - - - - - - -

BLACK BEAN AND CORN SALAD Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Main Dish

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups Dried blac beans -- - (pic ed over and r

30

ounces 1/3 cup

-Canned blac beans -- - (rinsed and draine Freshly squeezed lime juice



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Main Dish Vegetarian

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Vegetables Side Dish

1/2 cup 1 1 2 1 1/2 cups 1 1 2 6 1 1/2 cup small medium teaspoon 1/8 teaspoon

Olive oil Garlic clove -- minced Fine sea salt Cayenne pepper Ears corn -- - ( ernals cut off t -(thawed) Frozen corn Avocado -- - peeled, stone remo cut into 1/2-inch pieces Red bell pepper -- seeded and cut into 1/2" pieces Tomatoes -- - cut into 1/2-inch Green onions -- with tops finely chopped Fresh hot chile pepper -- - seeded and minced Coarsely chopped cilantro -- - (optional)

If using dried beans, place the beans in a large bowl and add enough water to cover by 2 inches. Place the bowl in a cool place and let the beans soa for 6 to 12 hours. Drain and rinse the beans. Put the beans into a large pot and add enough fresh water to cover the beans by 1 inch. Bring to a simmer over medium high heat, reduce the heat, cover, and simmer until the beans are barely tender. 1-1/2 to 2 hours (depending on the age of the beans). Thoroughly drain the beans and let them cool. Put the lime juice, olive oil, garlic, salt, and cayenne in a small jar. Cover with the lid and sha e until the ingredients are well mixed. In a salad bowl, combine the coo ed or canned beans, corn, avocado, bell pepper, tomatoes, green onions, chile pepper, and cilantro. Sha e the Lime Dressing and pour it over the salad. Stir until well coated. (The salad can be prepared a few hours ahead, but don't add the avocado until serving time. Refrigerate, and adjust the seasonings before serving.) Ma es 4 to 5 main-course servings or 8 to 10 side-dish servings. Source: May All Be Fed - by John Robbins (Including recipes by Jia Patton and Friends) Typed for you by Karen Mintzias - - - - - - - - - - - - - - - - - -

BLACK BEAN AND RICE SALAD Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads Vegetables Amount -------2 2 1 1/2 1/4 3/4 Measure -----------cups cups cups cup cup

Ingredient -- Preparation Method -------------------------------Coo ed or canned blac beans -- - (rinse & drained c Coo ed rice Fresh cilantro Lime juice Oil


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Vegetarian

1/2 cup 2

Chopped onion Garlic cloves -- crushed Salt Freshly ground blac pepper

Mix the beans, rice, and cilantro together in a bowl. Place the lime juice in a small bowl and whis in the oil. Add the onion and garlic and toss with the rice and beans. Add salt and pepper to taste. * Source: Sally Thomas (Key West, FL) * Keys Cuisine by Linda Gassenheimer * Typed for you by Karen Mintzias - - - - - - - - - - - - - - - - - -

BLACK BEAN AND RICE SALAD (VEGAN) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Rice Dec. Amount -------2 1 1 1/2 1 1/4 1 Measure -----------cups cup cup cup tablespoon cup tablespoon

Ingredient -- Preparation Method -------------------------------Coo ed rice -- cooled Coo ed blac beans Chopped tomatoes Cheddar cheese, shredded -- op Fresh parsley -- snipped Low calorie italian salad dr Fresh lime juice Lettuce leaves

D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80 - - - - - - - - - - - - - - - - - -

BLACK BEAN AND SALSA SALAD Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Diabetic Beans

Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------


Leftover blac beans and rice combine to cholesterol salad. Combine rice, beans, parsley in large bowl. Pour dressing and toss. Serve on lettuce leaves. Nutrition Total Fat 2 g (9% of calories) Source:

ma e a great lowfat, low tomato, cheese (if desired), and lime juice over rice mixture; (per serving): 217 calories, USA Rice Council :


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Beans Prodigy

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Salads Vegetarian

In a large bowl, comine first five ingredients; mix well. Blend salsa and vinegar. Pour over salad and toss well. Cover and chill. Spoon onto lettuce leaves. This was for 8, but I have reduced to 4 people Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CHO: 0g; FAT: 1g; CAL: 116 Brought to you and yours by Nancy O'Brion and her Meal-Master. - - - - - - - - - - - - - - - - - -

BLACK BEAN RELISH II Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2/3 cup Blac beans -- coo ed until tender and drained 1/2 bn Cilantro -- chopped 1/2 cup Corn 1/3 cup Red bell peppers; seeded -- and diced the size of the beans 2 tablespoons Olive oil 1 Lime -- juiced 2 dashes Tabasco sauce (or to taste) Salt (to taste) Pepper (to taste) In a medium bowl place all of the ingredients and stir them together. Let the relish sit for 1 hour before serving it. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Blac Bean Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Mexican Side Dish

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 can 15 oz blac beans -- rinsed and drained


can can cup cup cup 6 ounces 1/8 cup

1/2 1/2 3/4 1/4 1/8

(15 oz) corn -- drained (15 oz) Blac beans -- drained Celery -- chopped Green onion -- chopped Cilantro -- chopped Salsa Red wine vinegar

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Vegetables

Salads

6 1 1 2

cup small

1/4 cup 1/4 cup 2 tablespoons 1 teaspoon 1 teaspoon 1/2 teaspoon

scallions -- thinly sliced cherry tomatoes -- quartered yellow bell pepper -- seeded and diced jalapeno peppers -- seeded and chopped cilantro -- finely chopped sherry vinegar olive oil dijon mustard cumin -- ground oregano -- dried salt and pepper -- to taste

Toss all together and chill for at least an hour. - - - - - - - - - - - - - - - - - -

BLACK BEAN SALAD WITH ORANGES Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Beans Amount -------3 1/2 1/2 1/2 1 2 1 2 1 2 Measure -----------each each each each teaspoon teaspoons

Combine first nine ingredients in order in large bowl. Toss on beans & oranges. Mix to coat. Season to taste with salt & pepper. "The Hamilton Spectator" August, 1993 - - - - - - - - - - - - - - - - - -

BLACK BEAN WITH PEPPERS & CUMIN VINAIGRETTE Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Beans


1/2 cup each cups tablespoon each

Ingredient -- Preparation Method -------------------------------Garlic cloves -- minced Red onion -- chopped Red bell pepper -- diced Yellow bell pepper -- diced Cumin Coriander Juice of 4 limes Olive oil Jalapeno pepper -- minced Coo ed blac beans Cilantro Oranges, peeled -- sectioned


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Vegetarian

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Vegetarian

Drain beans & rinse well. Put in a large pot with the water & bay leaf. Bring to a boil & simmer for 1 to 1 1/2 hours. Drain. Combine salt, vinegar, garlic, cumin, hot pepper sauce, cilantro & olive oil in a small bowl. Pour over warm beans. Toss well. Add reemaining ingredients. Toss gently, garnish with fresh cilantro & serve at room temperature. Source Un nown

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BLACKENED CHICKEN WITH CAESAR SALAD (FDGN81A) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Main Dish Chic en Favorite

Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------FOR CHICKEN----1 Bottle prepared Italian Dressing (8oz) 1/2 cup Dry white wine 4 Chic en breasts halves S ined and deboned 1 tablespoon Dried marjoram leaves 1 tablespoon Dried oregano leaves 1 tablespoon Dried thyme leaves 1 teaspoon Salt 1 teaspoon Blac pepper -- freshly ground 1/2 teaspoon Ground red cayenne pepper 1/2 cup Butter or margarine -- melted -----FOR SALAD----1 can 2 oz Anchovies 3 tablespoons Fresh lemon juice


Amount -------1 1/4 4 1 1/2 1 1 1/4 1 1 2 1/2 1/2 1/2 1 4

Measure Ingredient -- Preparation Method ------------ -------------------------------cups Dried blac beans -- soa ed cups Water each Bay leaf teaspoon Salt tablespoon Red wine vinegar each Clove garlic -- minced teaspoon Cumin teaspoon Hot pepper sauce tablespoon Chopped cilantro tablespoons Olive oil each Red pepper -- diced each Yellow pepper -- diced each Green pepper -- diced each Red onion -- diced each Scallion -- thinly sliced

II *

Salads Cajun

1 1 1 1 2 10

1/4 cup tablespoons cups

A celebrity dish by Burt Reynolds. BLACKENED CHICKEN Stir dressing and wine in shallow dish to blend; add chic en; marinate 1 hour, turning several times. Grind marjoram, oregano, thyme, salt, blac pepper and ground red pepper to fine powder in coffee or spice grinder or mini chop food processor. Spread mixture on plate. Heat 12 inch cast iron s illet over high heat until smo ing, 5 to 10 minutes. Drain chec en; dip into seasoning mixture to coat both sides, sha ing off excess. Place in hot s illet; pour 2 T butter over each piece. Reduce heat to medium; coo chic en 3 to 5 minutes on each side until coo ed through. Serve chic en, sliced, on top of caesar salad. CAESAR SALAD: Use a for to mash the anchovies into a paste in a small bowl; stir in the lemon juice, worcestershire sauce, chopped fresh parsley, dijon style mustard, freshly ground blac pepper and the crushed garlic. Whis in the cup olive oil, slowly; stir in the freshly grated parmesan cheese. Pour the dressing over mixed salad greens in a large bowl; toss thoroughly to coat. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Blue Cheese Potato Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------Mix together----2 bunches green onions -- washed and chopped 5 stal s celery -- chopped 1/2 cup fresh dill -- chopped 1 cup mayonnaise 1 cup sour cream 2 teaspoons lemon juice Salt and pepper to taste ---Add about----1/2 cup crumbled blue cheese -- to 3/4, and mix well Let mixture sit overnight (very important), as the blue cheese needs to blend with the dressing. Then, toss dressing with about 5 pounds of coo ed, cut potatoes, more salt, and a little vinegar. I use small red potatoes, and then cut them into quarters or sixths if they are larger. I cut them first and then coo them, just until they are done, and then rinse them in cold water to stop coo ing. Then I usually toss them with a little vinegar and salt - remember, potatoes SOAK up salt.

tablespoon tablespoon teaspoon 1/2 teaspoon

Worcestershire sauce Fresh parsley -- chopped Dijon style mustard Freshly ground blac pepper Garlic clove -- crushed Olive oil Parmesan cheese -- grated fresh Salad greens -- mixed

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Blue Cheese Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads Amount -------1 1 1 1 1 4 1/2 1 1 Measure -----------cup cup tablespoon tablespoon tablespoon ounces tablespoon tablespoon each Ingredient -- Preparation Method -------------------------------Sour cream Mayonnaise Dry mustard Oregano Fresh ground blac pepper Blue cheese Garlic oil Lemon juice Pac age fresh spinach

Blend the sour cream and mayonnaise together in a bowl. Stir in the mustard, oregano and blac pepper. Crumble the blue cheese and stir into the dressing. Add the garlic oil and lemon juice and whis into the dressing. Pour some of the dressing over the spinach and serve. When we are off our collective diet, we can add other garnishes such as cheese, sprouts, croutons, bacon ....the list of fattening goodies will be endless. Yield 6-8 portions - - - - - - - - - - - - - - - - - -

BONNIE'S POTATO SALAD Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Vegetables American Amount -------1/2 1 1 2 2 8 1/2 1/4 2 3 Measure -----------cup cup tablespoon tablespoons tablespoons each cup cup each each

Ingredient -- Preparation Method -------------------------------Salad oil Salad dressing Mustard Vinegar Sugar Potatoes coo ed, peeled -- and Onion-chopped Pic les-chopped Celery-chopped Eggs -- hard-coo ed and chop



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Salads

1

teaspoon

Celery seed Salt -- to taste Pepper -- to taste

In bowl, mix together oil, salad dressing, mustard, vinegar, and sugar. In large bowl, place diced potatoes. Add onions, pic les, celery, celery seed, and eggs. Salt and pepper to taste. Add dressing. Toss lightly to coat. Recipe: Bonnie Adams in Houston, TX (1985) NOTE: Sherri says the only "fixed" amounts are the sauce's ingredients amounts. Sherri Pileggi in Houston, TX - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * BOSTON BEAN SALAD Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Digest Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 15 oz can navy beans Drained and rinsed 1 15 oz can red beans -- drained And rinsed 1 15 oz can blac beans Drained and rinsed 2 Stal s celery -- sliced (about 1 Cup) 1/2 cup Thinly sliced green onion 1/2 cup Vinegar [or more] 1/4 cup Molasses 1 tablespoon Dijon-style mustard 1/4 teaspoon Pepper 2 cups Torn curly endive In a large bowl, combine beans, celery, and green onion. For dressing, combine vinegar, molasses, mustard and pepper, and mix well. Pour over bean mixture, stir to coat. Cover and chill for 4 to 24 hours (the longer the better!), stirring occasionally. Just before serving, stir in endive. Enjoy! From: [email protected] (Kathy Brese). Fatfree Digest [Volume 9 Issue 32] July 23, 1994. Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV

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Broccoli Sesame Salad Recipe By : Elizabeth Powell


July

II *

Serving Size : 8 Preparation Time :0:20 Categories : Salads Vegetables Amount -------1 2 1/4 1/4 2 4 Measure -----------head tablespoons cup cup tablespoons tablespoons

Ethnic

Ingredient -- Preparation Method -------------------------------broccoli olive oil rice wine vinegar soy sauce sesame oil sesame seeds -- toasted

Wash broccoli, discarding leaves and toughest part of stem. Blanch entire head in boiling water for one minute. Rinse under cold water. Brea off florets and cut remaining stem (peeled, if desired) into 2" pieces. Preheat oven to 450 degrees. Pour olive oil onto a ba ing sheet. Spread broccoli pieces in one layer, turning to coat with olive oil. Roast at 450 degrees for 5 minutes, turn broccoli pieces over, and continue roasting until broccoli begins to brown, about 5 minute more. Whis together soy sauce, vinegar, and sesame oil. Stir in 3 tablespoons sesame seeds. When broccoli is done, transfer to a bowl and pour dressing over it, stirring gently to coat. Sprin le with remaining tablespoon sesame seeds. Serve warm or at room temperature. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Brocoli Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Amount -------1 3/4 1/2 1/2 1 3/4 1 Measure -----------each cup cup each each cup pac age Ingredient -- Preparation Method -------------------------------Head of brocoli flowerets Shredded chedder cheese Drained idney beans Bas et of 1/2'd cherry tom Small onion (cut thin) Sliced fresh mushrooms Good Seasons Italian sal mix

Toss and marinate 4 hours or overnight. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Buffet Ma e-Your-Own Salad Recipe By : Jo Anne Merrill Serving Size : 10 Preparation Time :1:00 Categories : Poultry

Salads

Brunch Amount -------2 4 3 5 3 10 16 2 1 1 1/2 1 Measure Ingredient -- Preparation Method ------------ -------------------------------chic ens -- coo ed, * see note cups coo ed rice cans chow mein noodles -- large cans cups gravy -- ** see note cups celery -- diced green onions -- sliced ounces pineapple chun s in juice -- drained cups cheddar cheese -- shredded cup toasted almonds -- slivered cups toasted coconut cup blac olives -- chopped

* Broiler-fryer chic ens. Coo , s in, bone and cut into bite-sized pieces. ** Use chic en gravy or combination of broth, chic en soup and gravy. Heat chic en and gravy together. Place in pretty serving or chafing dish. Place other items in a decorative fashion on buffet table. Guests can build their own salads using these ingredients. This can be made in advance and stored separately, ready to assemble when needed.

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Cabbage Fruit Salad With Sour-cream Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : German Vegetables Amount -------2 1 1 1/2 1/4 1 1/2 1/4 1 1/2 Measure -----------cups each tablespoon cup cup teaspoons teaspoon tablespoon cup

Ingredient -- Preparation Method -------------------------------Cabbage; raw -- shredded Apple; med., diced -- unpeeled Lemon juice Raisins Pineapple juice Lemon juice Salt Sugar Sour cream

Prepare cabbage and apple. Use 1 T lemon juice to wet diced apple to prevent dar ening. Toss cabbage, raisins, and apple. Mix fruit juices, salt, and sugar. Add sour cream, stir until smooth; add to salad and chill.



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Salads

Caesar Salad Dressing, Low cal Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Salads Low-Cal Amount -------1/3 2 1 1/2 1 1 1/4 1 1 2 1 Measure -----------cup tablespoons teaspoons each teaspoon teaspoon pinch pinch tablespoons tablespoon

Appetizers

Ingredient -- Preparation Method -------------------------------Tofu Lemon juice Dijon mustard Garlic clove -- minced Anchovy paste -- or anchovy Salt Sugar -- pinch Pepper Parmesan cheese -- grated Olive oil

In small saucepan of simmering water, poach tofu for 2 minutes; drain, chop coarsely and let cool. In blender, blend lemon juice, mustard, garlic, anchovy, salt, sugar and pepper. With blender running, gradually add tofu, cheese and oil. Transfer to small jar and refrigerate, covered, for up to 2 days. Ma es 1/2 cup. Per T: about 30 calories; 1 g protein, 3 g fat; 1 g carbohydrate. - - - - - - - - - - - - - - - - - -

Cajun Coleslaw Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cajun Amount -------5 1 2 2 2 1 1 1 1 3 4 2 1 Measure -----------tablespoons teaspoon tablespoons tablespoons tablespoons tablespoon teaspoon tablespoon each teaspoons each each each

Ingredient -- Preparation Method -------------------------------Mayonnaise -- (heaping) Louisiana hot sauce Yellow mustard (heaping) Ketchup Olive oil Wine vinegar Garlic salt Lea & perrins Juice of mediums size lemon Salt (to taste) Bell peppers -- sliced Onions, medium -- shredded Large cabbage -- shredded

Put mayonnaise and mustard in a bowl large enough to hold complete mixture, but shaped so that the mixture can be beaten with a for . Beat mayonnaise and mustard until combined. Add olive oil slowly, beating all the time. Beat until mixture has returned to the thic ness of original


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Salads

mayonnaise. Add Louisiana hot sauce, continuing to beat. Add etchup and eep beating. Add salt and garlic salt, beating all the time. Add wine vinegar (this will thin the sauce down). Beat this thoroughly, adding the lemon juice as you do so. Taste for salt and pepper. Place shredded cabbage, peppers, and onions in a large salad bowl. pour sauce over and toss well. This should be done about an hour before serving. Tastes even better the next day. From Justin Wilson's "Outdoor Coo ing With Inside Help" - - - - - - - - - - - - - - - - - -

Calico Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Amount -------1/2 1/2 1/2 1 1/2 1 1 1 1/2 1 Measure -----------cup each cup each cup can teaspoon can teaspoon can

Ingredient -- Preparation Method -------------------------------Sugar Green pepper -- chopped Salad oil Med. onion -- chopped or rings Vinegar Cut green beans Salt Red idney beans Pepper Yellow wax beans

Wash and drain idney, green, and wax beans. Add chopped pepper and onion. Mix sugar, oil, vinegar, salt and pepper. Pour over salad. Chill. Mrs. John P. Elberti

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California Bean Sprout Salad Recipe By : Jo Anne Merrill Serving Size : 4 Preparation Time :1:00 Categories : Salads Amount -------1 1 1 2 1/4 1 1/4 1/2 Measure -----------head head cup cups cup teaspoon tablespoon cup Ingredient -- Preparation Method -------------------------------Romaine lettuce -- small head leaf lettuce -- small head jicama -- cut in 2-inch strips bean sprouts -- coo ed cider vinegar sugar salt cucumber -- diced



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Londontowne

II *

1 1 1 1

teaspoon

red pepper avocado -- cubed hard-boiled egg sesame oil -- optional

Prepare the red pepper by washing, cut in half and remove seeds and membranes, cut into small strips. Wash lettuce, spin or blot dry and place in plastic bag with a paper towel; seal bag and refrigerate. Cut peeled jicama into strips such as French fry-size and refrigerate until serving time. In saucepan, bring 1 quart water to a boil. Add the bean sprouts and blanch for two minutes. Remove and run under cold water briefly. Immerse in a bowl of ice water for one minute, drain well. Mash boiled egg or put through a sieve. Refrigerate. In a small bowl, blend vinegar, sugar and salt. In a large bowl, combine bean sprouts, diced cucumbers, strips of red pepper and avocado cubes. Add 1 teaspoon of sesame oil if desired and blend this mixture well. Add the vinegar mixture to the bean sprout mixture and toss to combine. Cover bowl tightly and refrigerate 1 hour. To serve, tear lettuce into bite sized pieces and divide equally among 4-6 salad plates. Top with the sprout mixture, sprin le with the chopped egg, and arrange the jicama strips on one side of salad. Needs no further dressing to be a delicious and healthy dish. - - - - - - - - - - - - - - - - - Serving Ideas : Serve with bread stic s for a delicious complete lunch.

California Chic en Salad Recipe By : Jo Anne Merrill Serving Size : 4 Preparation Time :1:00 Categories : Brunch Amount -------2 1/2 1/2 1 1/2 1 1/2 1/4 1 2 1 2 Measure -----------cups cup cup cup teaspoon teaspoon teaspoon tablespoons teaspoon teaspoons

Ingredient -- Preparation Method -------------------------------coo ed chic en -- chopped Monterey jac cheese -- shredded cheddar cheese -- shredded avocado -- diced olives -- chopped tomatillos -- chopped chili powder garlic powder onions -- chopped blac pepper mayonnaise green chiles -- minced sun-dried tomatoes, oil-pac ed -- minced

* A tomatillo is also nown as a Mexican Cherry tomato. ** Use a dash of onion juice instead of minced onions if preferred. Lightly mix the first 10 ingredients together. Moisten with


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Salads

mayonnaise, using more or less as desired. Mound in 4 decorative serving dishes, sprin le the minced green chilies and minced sun-dried tomatoes on top. Chill for 1 hour. Serve with corn chips or crisp-fried tortillas as a light lunch.

Carrot Raisin Salad Recipe By : Light & Easy Coo ing Collection Serving Size : 2 Preparation Time :0:20 Categories : Vegetables Salads Very Low Fat Amount -------2 1 1 1/2 2 Measure -----------Tbsp Tbsp C C Tbsp dash dash Ingredient -- Preparation Method -------------------------------Raisins Cider Vinegar Carrots -- coarsely shredded Pineapple Chun s In Juice -- drained Pineapple Juice -- unsweetened Ground Cinnamon Ground Nutmeg

Combine raisins and vinegar in a med. bowl; let stand 15 min. Add carrot and pineapple tidbits; stir well. Combine pineapple juice, cinnamon, and nutmeg; pour over carrot mixture, and toss well. Cover and chill.

- - - - - - - - - - - - - - - - - NOTES : Pineapple chun s should be cut into tidbits. SERVING SIZE: 3/4 C Cal. 99.1 Fat 0.2 g Carbs. 25.4 g Protein 1.2 g Dietary Fiber 2.5 g Sodium 22 mg % of Cal. from Fat 1.8 * Exported from MasterCoo II * Carrots Recip

Carrots


II *


Recipe By : [email protected] (Thomas P Collins) Serving Size : 1 Preparation Time :0:00 Categories : Vegetables Salads Very Low Fat Amount -------2 1 1/2 2 1 1/4 1/2 1/2 Measure -----------cups tablespoon cup tablespoons tablespoon cup teaspoon teaspoon Ingredient -- Preparation Method -------------------------------carrots -- shredded onion -- grated celery -- finely chopped sweet pic le relish lemon juice mayonnaise -- fat-free! salt pepper

Combine carrots, onion, celery and relish. Combine lemon juice and mayonnaise separately and then mix well with carrot mixture. Chill for several hours or overnight to blend flavor. Very good stuffed in a pita bread or as a sandwich on toast. This recipe was in Lean & Luscious & Meatless as a sort of moc tuna salad.

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Catfish and Crawfish Mold Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cajun Amount -------1 1 1/2 1 1 1 1 1 Measure -----------Cup Cup Cup Tablespoon Pound Teaspoon Pound Tablespoon

Ingredient -- Preparation Method -------------------------------Chopped parsley Cream cheese Dry white wine Salt, to taste Lemon juice Catfish meat, coo ed Louisiana hot sauce Crawfish meat, coo ed Lea & Perrins

Chop catfish and crawfish in food processor. Add wine, parsley, lemon juice, and salt. Mix real well. Add hot sauce and Lea & Perrins Worcestershire sauce. Mix well. Add cream cheese. Mix well. Refrigerate overnight in a mold. Serve with crac ers or on a bed of


II *

Salads

lettuce. You can use shrimp of crawfish aren't available. From Justin Wilson's "Outdoor Coo ing With Inside Help"

Nutr. Assoc. : 1038 0 1638 1326 797 264 1471 471 1656

Ceasar for Two Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Salads Main Dish Amount -------1 1 1 4 2 2 2 2 3 Measure -----------each each each each tablespoons tablespoons tablespoons each tablespoons

Ingredient -- Preparation Method -------------------------------Clove garlic -- minced Head romaine lettuce Tin Anchovies (Millionares) Croutons Bacon chopped Olive oil White vinegar Worcestershire Dash tobasco Lemon Egg yol s Cappers Parmasean cheese

Crush garlic in oil with for in bowl. Add 1/2 can anchovies,capers & chop mince with oil. Separate egg yol s in small bowl and add to mixing bowl Add worcestershire sauce, lemon, tabasco, vinegar and bacon bits mix well. Let stand for 5 minutes. Toss salad and add croutons and cheese. - - - - - - - - - - - - - - - - - -

Ceasar Salad Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Salads Amount -------20 1 1 1 1 1/4 Measure -----------each each cup each each teaspoon Ingredient -- Preparation Method -------------------------------Large romaine leaves Head lettuce French bread cut 1/2 in cube Large garlic clove Egg Salt


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Appetizers

II *

1/2 1/4 1/2 1/4 1

each cup teaspoon cup each

Juice of one lemon Olive oil Worcestershire sauce Grated romano cheese Fresh ground pepper to taste

Wash and dry lettuce. Wrap and refridgerate. Warm bread cubes in 275 degree F oven, tossing until hard and dry but not burnt. Mash garlic into side of large salad bowl. Ease egg into boiling water and boil exactly 1 minute, then crac into bowl, brea ing it up with for . Add salt. Add lemon juice, olive oil and worcestershire. Mix well. (Ma es about 1/2 cup dressing.) Add lettuce leaves, tossing to coat thoroughly. Add Romono and pepper. Toss again. Arrange on 2 dinner plates. Garnish with croutons Ma es 2. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Celery Seed Dressing Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Salads Amount -------1/2 1/4 2 1 1/2 1/2 1 Measure -----------cup cup teaspoons teaspoon teaspoon cup teaspoon Ingredient -- Preparation Method -------------------------------Sugar Lemon Juice Cider Vinegar Dry Mustard Salt Vegetable Oil Celery Seed OR Poppy Seed

In blender container, combine all ingredients except oil and seed; blend until smooth. On low speed, continue blending, slowly adding oil. Stir in seed. Chill to blend flavors. Ma es about 1 cup. Sugguested Serving is to serve with all types of fresh fruit salads. - - - - - - - - - - - - - - - - - -

Cherry Co e Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Fruits Amount -------40 3 Measure -----------ounces ounces

Ingredient -- Preparation Method -------------------------------Cherries; Dar , Pitted -- 2 cn Jello -- Cherry Gelatin (1 p


II *

Soda Pop Side Dish

20 1

ounces cup 1/2 cup

Pineapple; Crushed -- (1 Cn) Coca-Cola Chopped Pecans

Heat cherries and their juice to boiling. Remove from heat and add Jello. Stir. Add pinapple, juice and all. Pour in co e and nuts. Pour into an oiled 6-cup mold. Let cool, then refrigerate at least 2 hours or until set. Serve cold. - - - - - - - - - - - - - - - - - -

Cherry Tomato Salad Recipe By : Elizabeth Powell Serving Size : 6 Preparation Time :0:20 Categories : Salads Amount -------1 6 1/4 1 2 1/4 1 6 2

Measure Ingredient -- Preparation Method ------------ -------------------------------pint cherry tomatoes bacon slices cup mayonnaise tablespoon tarragon vinegar tablespoons olive oil teaspoon salt tablespoon fresh basil -- chopped leaves romaine lettuce tablespoons chives -- chopped

Wash and stem tomatoes. Dry completely. Coo bacon until very crisp; drain thoroughly on paper towels. Mix mayonnaise, vinegar, olive oil, salt, and basil. Pour over tomatoes, crumble bacon over all, and stir to coat tomatoes with dressing. Serve on lettuce leaves, sprin led with chives. Serve at once or refrigerate until ready to serve. - - - - - - - - - - - - - - - - - NOTES : Travels well for picnics in a wide-mouthed thermos jar.

Cherry Waldorf Gelatin Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Salads Amount -------2 6 1 1/4 Measure -----------cups ounces cup cup

Ingredient -- Preparation Method -------------------------------Boiling Water (1 p ) Cerry Flavor Gelatin Cold Water Lemon Juice



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Vegetables

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Fruits

1 1/2 cups 1 cup 1 cup

Chopped Cored Apples Chopped Celery Chopped Walnuts Or Pecans Lettuce Leaves Garnishes*

* Garnishes to include Apple slices and/or celery leaves. ~-----------------------------------------------------~------------------ In medium bowl, pour boiling water over gelatin; stir until dissolved. Add cold water and lemon juice; chill until partially set. Fold in apples, celery and nuts. Pour into lightly oiled 6-cup mold or 9-inch square ba ing pan. Chill until set, 4 to 6 hours or overnight. Unmold on lettuce leaves and garnish as desired.

CHICKEN AND BLACK BEAN SALAD Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Poultry Salads Amount -------30 3 6 1 1 2 1/4 1 1 Measure -----------ounces cups

cup

teaspoon 1/4 cup 10 milliliters 1/4 teaspoon 1/4 teaspoon 1/4 cup

Ingredient -- Preparation Method -------------------------------Blac beans; drain -- rinse Chic en; coo ed -- cubed Green onions -- sliced Sweet red pepper -- chop Sweet yellow pepper -- chop Tomatoes -- coarse chop Coriander; chop -- fresh -----DRESSING----Jalapeno pepper -- minced Grated lime rind Lime juice Garlic -- minced Salt Pepper Vegetable oil

Use canned blac beans (15oz (425mL) per can) In large bowl, gently stir together blac beans, chic en, onions, red and yellow peppers and tomatoes. Dressing: in small bowl, whis together jalapeno pepper, lime rind and juice, garlic, salt and pepper; gradually whis in oil. Pour over salad; add coriander and toss gently. - - - - - - - - - - - - - - - - - -

CHICKEN BROCCOLI SALAD



Vegetables

II *

Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup Uncoo ed Bulgur (1 C. Coo ed Brown Rice May Be Substituted For Bulgur.) 2 2/3 cups Boiling Water Divided 1 teaspoon Chic en Bouillon Granules 10 milliliters Garlic Crushed 1 (10 Oz.) Chic en Breast S inned 1/2 cup Broccoli Flowerets 2 tablespoons Minced Green Onions 1 teaspoon Lime Juice 1/4 teaspoon Pepper 1/4 teaspoon Crushed Red Pepper Fla es 1 teaspoon Minced Gingerroot Combine Bulgur & 2/3 C. Boiling Water in A Large Bowl; Let Stand 30 To 45 Min. OR Until Liquid Is Absorbed. Set Aside. Combine Bouillon Granules, Garlic, & Remaining 2 C. Boiling Water in A Medium Saucepan. Bring To A Boil Over High Heat; Add Chic en. Cover, Reduce Heat & Simmer 20 Min. OR Until Chic en Is Tender. Remove Chic en & Let Cool. Discard Broth. Bone Chic en & Cut Into Bite Side Pieces, Combine With Reserved Bulgur. Steam Broccoli 5 Min. OR Until Crisp Tender. Add To Chic en Mixture. Add Green Onions, Lime Juice Pepper, Red Pepperfla es & Gingerroot To Chic en Mixture, Tossing Well. Cover & Chill 2 To 3 Hours. - - - - - - - - - - - - - - - - - -

CHICKEN CAESAR SALAD Recipe By : Serving Size : 7 Preparation Time :0:00 Categories : Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 1 oz. slices French bread Vegetable coo ing spray 1/2 teaspoon Garlic powder 2 pounds Boneless chic en breasts 1/3 cup Fresh lemon juice 1/4 cup Red wine vinegar 1 tablespoon Olive oil 1 teaspoon Anchovy paste 1/4 teaspoon Fresh ground pepper 50 milliliters Garlic 9 cups Romaine lettuce 1/4 cup Grated parmesan cheese


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Low-Cal

1. Trim bread crusts and discard.Cut bread into 1 inch cubes. Place cubes in a single layer on a ba ing sheet. Coat cubes with coo ing spray; sprin le with garlic powder; toss well. Ba e at 350F for 15 minutes or until lightly browned and set aside. 2. Coat a large nonstic s illet with coo ing spray; place over medhigh heat until hot. Add chic en halves; saute 6 minutes on each side or until well done. Remove chic en from s illet; let cool. Cut chic en across the grain into thin slices; set aside. 3. Combine lemon juice and next 5 ingredients in container of an electric blender. Cover and process until smooth. Add 1/4 cup of the lemon juice mixture to the chic en; toss gently to coat. 4. In a large salad bowl, place the lettuce. Drizzle remaining lemon juice mixture over lettuce and toss well. Add the chic en mixture and cheese, and toss gently to coat. Serve with croutons. Calories per 1 1/2 cup serving: 257 Source: Coo ing Light Magazine, May-June 1993

- - - - - - - - - - - - - - - - - * Exported from MasterCoo II * CHICKEN CURRY RICE SALAD Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Poultry Amount -------1/2 3 1 1/2 1/4 4 3 1 Measure -----------cup tablespoons teaspoon teaspoon cups

Main Dish

medium 1/2 medium 1 cup 2 1/3 cup 1/4 cup 1/4 cup

Ingredient -- Preparation Method -------------------------------Plain yogurt Curry powder -- divided Garlic clove -- minced Salt Ground red pepper Chic en breasts -- - (boneless, s inles Coo ed rice -- cooled (coo ed in chic en broth) Red pepper -- julienned Red onion -- sliced Snow peas -- julienned Green onions -- sliced Raisins Unsalted peanuts -- chopped Light Italian dressing

Combine yogurt, 2 tablespoons curry powder, garlic, salt and ground red pepper in medium bowl; mix well. Place chic en in mixture; stir to coat. Cover and marinate 4 to 6 hours in refrigerator. Grill or broil chic en and cut into strips; refrigerate. Combine rice, remaining 1 tablespoon curry powder, red pepper, red onion, snow peas, green onions, raisins and peanuts; mix well. Cover and refrigerate one hour. Pour dressing over salad; toss. To serve, place chic en strips over salad.

Each serving provides: * 463 calories * 40.2 g. protein * 11.2 g. fat * 50.7 g. carbohydrate * 4.8 g. dietary fiber * 78 mg. cholesterol * 1378 mg. sodium Source: The Many Nationalities of Rice Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias - - - - - - - - - - - - - - - - - -

Chic en Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Chic en Amount -------1 1 1 1/3 1/2 1 1

Measure Ingredient -- Preparation Method ------------ -------------------------------each Small sweet pic le each 1-inch piece onion each Coo ed chic en breast -- cubed cup Mayonnaise teaspoon Sugar dash Salt dash Pepper

Place pic le and onion in blender or food processor. Process until finely chopped. Add chic en and process 3 fast pulses. Add remaining ingredients and process 2 fast pulses. Yield: 1 Cup

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CHICKEN SALAD ASIAN-STYLE Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 Chic en breast halves -- coo ed, s inned, bon bro en into small pieces 1 can Water chestnuts (8 oz can) -- drained, sliced 3 Green onions with tops -- chopped 1/4 cup Sesame seeds -- toasted 1/3 cup Sliced almonds -- toasted 1 tablespoon Poppy seeds Dressing 1 can Chow mein noodles (3 oz can) 1 Medium head iceberg lettuce -- bro en into small pi In large bowl, mix together chic en, water chestnuts, green onions, sesame seeds, almonds and poppy seeds. Pour Dressing over chic en mixture; toss



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Spreads

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Oriental

gently to mix well. Refrigerate salad until chilled, about 2 hours. At serving time, mix chic en mixture with noodles and lettuce. Ma es 6 servings. DRESSING: In a 1-pint jar, mix together 4 tablespoons sugar, 4 tablespoons cider vinegar, 1 teaspoon salt and 1/2 teaspoon pepper. Add 1/2 cup salad oil; sha e to mix well. NUTRITIONAL INFORMATION PER SERVING: 295 calories; 23 grams protein; 14.8 grams fat; 18.8 grams carbohydrates; 49 milligrams cholesterol; 143 milligrams sodium. - - - - - - - - - - - - - - - - - -

Chic en Salad Mari Recipe By : Jo Anne Merrill Serving Size : 4 Preparation Time :1:00 Categories : Poultry

Amount Measure Ingredient -- Preparation Method -------- ------------ ----------------------------------- Dressing: ----3/4 cup mayonnaise 2 teaspoons Worcestershire sauce 1 tablespoon fresh parsley -- chopped 1 tablespoon chives -- chopped 1 teaspoon fresh basil 2 tablespoons blac olives -- chopped 1/4 teaspoon blac pepper salt -- to taste ---- Salad: ----3 cups chic en, light meat -- cubed 1 pint cherry tomatoes Romaine lettuce leaves -- chopped To prepare dressing, combine the dressing ingredients, blend well and refrigerate at least 30 minutes. To assemble salad, tear romaine lettuce into bite sized pieces and place on individual serving plates. Mix cubed coo ed chic en with chilled dressing; divide evenly on the lettuce. Cut cherry tomatoes in half and place around edges of salad. Serve with crisp croutons sprin led on salad if desired. If you wish to prepare the salad ahead of time, refrigerate the chic en, lettuce, tomatoes and dressing in separate covered containers and assemble just before serving. - - - - - - - - - - - - - - - - - -

Chic en Salad Supreme Recipe By : Serving Size : 4 Preparation Time :0:00


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Salads

Categories Amount -------1 1/4 1 1/4 4 11 1 3/4 1/2

: Salads Measure -----------cup cup teaspoon teaspoon cups ounces cup cup cup

Poultry Ingredient -- Preparation Method -------------------------------Mayo Or Salad Dressing Lime Juice Salt Ground Nutmeg Cubed Chic en Or Tur ey (1 cn) Mandarin Oranges * Seedless Green Grape Halves Chopped Celery Slivered Almonds -- Toasted

Drain Mandarin Orange segments. In large bowl, combine mayonnaise, lime juice, salt, and nutmeg. Add remaining ingredients; miz well. Chill. Serve on Lettuce leaves. Refrigerate leftovers. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * CHICKEN SALAD WITH BLACK BEANS Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads Amount -------1/4 1 1/4 1 2 2 1 4 3 2 1/4 Measure -----------cup pound cup cup tablespoons teaspoons tablespoon tablespoons tablespoons bn Ingredient -- Preparation Method -------------------------------Fermented Chinese bl . beans Snow peas Dry sherry Low-sodium chic en broth Finely minced garlic Finely minced fresh ginger -- =OR=-Powdered ginger Chic en breast halves -- (boned) Salad oil Dar sesame oil (optional) Cilantro

SOAK THE BLACK BEANS IN WATER for 15 minutes. Drain and discard water. Meanwhile, coo the snow peas in boiling salted water for 30 seconds. Immediately drain and plunge into ice water to chill. Drain again, dry on a towel, cut lengthwise into thin julienne strips and set aside. In a 2-quart saucepan, combine the blac beans with the sherry and coo for 1 minute over high heat. Add broth, garlic and ginger and bring almost to a boil. Reduce heat to low, add the chic en breasts, cover and simmer 4 minutes. Remove from heat and let the contents of the pan steep, covered, for 5 minutes. Remove the chic en breasts to a plate and return the pan to the stove. Place over medium heat and coo uncovered for 5 minutes, reducing the liquid by 1/3. Pour the mixture into a mixing bowl, let cool for 10 minutes, then transfer the mixture to a blender. Running the blender on medium, slowly add both oils. When it's time to put dinner on the table, pour the sauce onto a platter, and place a pile of snow peas in the center of the plate. Slice the chic en diagonally across the grain into thin

strips. Fan chic en breasts around the snow peas. Arrange vegetables around the chic en and sprin le with cilantro. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * CHICKEN SALAD WITH LEMON, RAISINS AND CROUTONS Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------CROUTONS----1 1/2 cups French bread cubes -- about 1/2-inch cubes Olive oil spray -- or nonstic coo ing -----SALAD----1 pound Chic en breasts -- boneless and s inles 2 Stal s celery -- minced 1/3 cup Golden raisins Peel of 1 lemon -- finely grated 6 Romaine leaves 6 Radicchio leaves -- (see note) 2 teaspoons Lemon juice 1 teaspoon Olive oil -----DRESSING----1/2 cup Plain nonfat yogurt 1/3 cup Light mayonnaise 2 tablespoons Lemon juice 2 teaspoons Dijon-style country mustard -- or grainy mustard 2 teaspoons Honey 1 tablespoon Minced fresh rosemary leaves 1/8 teaspoon Salt -- to 1/4 ts Freshly ground blac pepper -- to taste 1. TO PREPARE THE CROUTONS: Spray a ba ing sheet with 3 sprays of the olive oil spray or nonstic coo ing spray. Spread the bread cubes on the sheet and spray lightly again 3 times. Place in a preheated 350-degree F oven about 20 minutes, or until golden. Remove from the oven and cool. 2. TO PREPARE THE SALAD: Place the chic en in a pan and cover with water. Bring just to a boil, cover and reduce the heat to medium-low. Coo 10 minutes, or until chic en is coo ed through. Remove from the liquid and cool. Cut into small chun s or pull into shreds. 3. Combine the chic en with the celery, raisins and lemon peel. 4. TO PREPARE THE DRESSING: In a bowl, stir together the yogurt, mayonnaise, lemon juice, mustard, honey, rosemary, salt and pepper. Stir into the salad, cover and refrigerate until ready to serve. 5. Wash the romaine and radicchio, pat dry and wrap in paper towels. Refrigerate. 6. When ready to serve, stir together 2 teaspoons lemon juice and 1 teaspoon olive oil. Tear the lettuce into small pieces and toss with the lemon-oil mixture. Divide between plates and top with the chic en salad. Garnish with the croutons. Note: If radicchio is unavailable or too expensive, substitute red leaf lettuce.

Chic en

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Chic en Taco Salad, Low Fat Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Poultry Low Fat Amount -------1 1/2 2 1 1 Measure -----------pound cup medium can

pac age 1/2 cup 1/2 pac age

Ingredient -- Preparation Method -------------------------------Chic en meat -- white s inless Lettuce -- torn into pieces Tomatoes -- cut into pieces Kidney beans -- rinsed and Drained (15 oz. size) Taco seasoning mix Cheddar cheese -- non fat Hot sauce to taste Tortilla chips -- *ba ed* (1 GM fat per 20 chips) Bottle Kraft fat free salad Dressing -- Catalina

Place chic en in a bowl and cover with waxed paper. Coo in microwave about 5 minutes. Remove and drain chic en to remove any fat. Prepare taco mix as directed, substituting chic en for beef. Place lettuce, tomatoes, and chips in a large bowl. Add drained beans, grated cheese, and salad dressing. Mix well. Serve immediately. Per serving: fat 4 GM, chol. 56 mg, calories 336, protein 30 G, carb. 46 GM, 11% of calories from fat. - - - - - - - - - - - - - - - - - -

Chic en-Pasta Sald With Blueberries Recipe By : CLARISSA FINCO Serving Size : 6 Preparation Time :0:00 Categories : Pasta Poultry Salads Amount -------9 3 3 1 3/4 1/4 2 1/2 1/4 Measure -----------Oz. Pc g Cups Cups Cup Cup Cup Tablespoons Cup Cup Ingredient -- Preparation Method -------------------------------Frozen French Cut Green Beans -- thawed Chic en Breast -- coo ed & shredded Fusilli Pasta -- coo ed w/o salt or f Fresh Blueberries Celery -- thinly sliced Green Onion -- thinly sliced Fresh Oregano -- finely chopped Plain Low-Fat Yogurt -- (plus 2 Tbsp.) Mayonnaise -- (plus 1 Tbsp.)


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3

Place green beans between paper towels and squeeeze until barely moist. Combine green beans and next 6 ingredients in a large bowl. Combine yogurt and next 4 ingredients in a bowl; stir well. Pour over chic en mixture, toss gently. Cover and chill 2 hours. Serve on a lettuce-lined serving plate. Yield: 6 servings - - - - - - - - - - - - - - - - - -

Chic en-Pasta Sald With Blueberries #2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Pasta Salads Amount -------9 3 3 1 3/4 1/4 2 1/2 1/4 3 1/2 1/2 Measure -----------Oz. Pc g Cups Cups Cup Cup Cup Tablespoons Cup Cup Tablespoons Teaspoon Teaspoon

Ingredient -- Preparation Method -------------------------------Frozen French Cut Green Beans -- thawed Chic en Breast -- coo ed & shredded Fusilli Pasta -- coo ed w/o salt or f Fresh Blueberries Celery -- thinly sliced Green Onion -- thinly sliced Fresh Oregano -- finely chopped Plain Low-Fat Yogurt -- (plus 2 Tbsp.) Mayonnaise -- (plus 1 Tbsp.) Blueberry Vinegar Salt Blac Pepper -- coarsely ground Lettuce Leaves -- (optional)

Place green beans between paper towels and squeeeze until barely moist. Combine green beans and next 6 ingredients in a large bowl. Combine yogurt and next 4 ingredients in a bowl; stir well. Pour over chic en mixture, toss gently. Cover and chill 2 hours. Serve on a lettuce-lined serving plate. Yield: 6 servings - - - - - - - - - - - - - - - - - -

Chili-Spiced Beef And Rice Salad Recipe By : Beef Industry Council


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Tablespoons 1/2 Teaspoon 1/2 Teaspoon

Blueberry Vinegar Salt Blac Pepper -- coarsely ground Lettuce Leaves -- (optional)

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Poultry

Serving Size : 1 Preparation Time :0:00 Categories : Beef Salads Amount -------1 2 2/3 1 3 1/4 Measure -----------Lb Tsp C Med C

Rice

Ingredient -- Preparation Method -------------------------------Boneless Beef Top Sirloin Stea Spicy Seasoning Mix -- divided Rice Orange (Or Apple) -- cut in pieces Green Onions -- thinly sliced Toasted Walnuts -- chopped

See recipe for Spicy Seasoning Mixture. Coo rice according to pac age directions, adding 1 tsp Spicy Seasoning Mix to the water. Should yield about 2 cups. Heat 10-inch nonstic frying pan over medium heat 5 minutes. Meanwhile rub 1 tsp seasoning into both sides of stea . Panbroil stea 12 - 14 minutes for rare to medium, turning once. Season with salt if desired. Meanwhile combine rice, fruit, onions, and walnuts. Carve stea into 1/4 inch thic slices. Arrange beef and rice mixture on individual plates or serving platter. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * CHINESE CHICKEN SALAD IN WUN TUN BASKETS Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Poultry Main Dish Amount -------1/4 1/4 1/4 2 1/2 1/2 2 6 1 1 1/2 cup Measure -----------cup cup cup teaspoons teaspoon pounds ounces

Salads

Ingredient -- Preparation Method -------------------------------Sugar Vinegar Salad oil Salt Brown sugar Chic en breasts or thighs -- - coo ed and shredde Wun tun wrappers (about 30) Salad oil for frying Head lettuce -- shredded Green onion -- sliced Slivered almonds -- toasted

Combine sugar, vinegar, the 1/4 cup oil, the salt, and brown sugar; mix well. Pour over chic en, marinate for at least 20 minutes or longer. Heat oil to 375 F. Place one wun tun wrapper in bas et ladle, fit another ladle on top wrapper to hold in place. Deep fry in hot oil until golden brown; drain. Repeat until all wrappers are made into mini bas ets. Place bas ets on a platter lined with lettuce. Fill each bas et with lettuce, chic en, green onion and almonds. Serve immediately. Ma es 10 servings.

Recipes demonstrated by Nana uli High School Food Service students Fredlum Paaluhi, Janifer Salvacion, Chanda Talbert and Christopher Wilcox. (JUNE 1995) Reprinted with permission from: The Electric Kitchen & Hawaiian Electric Company, Inc. [Meal-Master compatible format by Karen Mintzias] - - - - - - - - - - - - - - - - - -

Chinese Chic en-Noodle Salad #2 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Oriental Poultry Amount -------4 1 2 1/2 1/4 1 3 2 2 1

Measure Ingredient -- Preparation Method ------------ -------------------------------Ounces angel hair pasta -- uncoo ed Cup (1/2-in) diagonally sliced fresh snow peas Cups shredded coo ed chic en breast -- approx 3/4# Cup diced red bell pepper Cup sliced green onions medium cucumber, peeled, halved lengthwise, and sliced -- about 3/4 cup Tablespoons low-sodium teriya i sauce tablespoons rice vinegar teaspoons sesame seeds -- toasted teaspoon dar sesame oil 1/2 teaspoon salt 1/4 teaspoon pepper

Brea pasta into 5-inch pieces. Coo in boiling water 2 minutes. Add snow peas; coo an additional minute. Drain and rinse under cold, running water; drain well. Combine pasta mixutre, chic en, and next 3 intredients in a bowl; set aside. Combine teriya i sauce and next 5 ingredients ina bowl; stire well. Pour over pasta mixture, and toss well. Serve at room temperature or chilled. Yield 4 1-1/2 cup servings. - - - - - - - - - - - - - - - - - -

Chinese Coleslaw Recipe By : Serving Size : 8 Preparation Time :0:00



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Pasta Salads

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Categories Amount -------4 8 1/4 8 1 1/4 1/4 1 1

: Low-Cal Measure -----------cups ounces ounces cup cup cup tablespoon teaspoon

Salads Ingredient -- Preparation Method -------------------------------Chinese cabbage -- shredded Pineapple, crushed -- drained* Water chestnuts -- sliced ** Parsley, fresh -- snipped Green onions -- sliced Mayonnaise -- reduced calor. Mustard -- prepared Gingerroot -- grated

* pac ed in its own juice ** drained ~-----------------------------------------------------~------------------ PER SERVING: 57 cal., 1g pro., 9g carbo., 2g fat, 0mg chol., 80mg sodium Combine cabbage, pineapple, water chestnuts, parsley, and onion. Cover and chill. For dressing, combine mayonnaise, mustard, and gingerroot. Cover and chill. Spoon dressing over the cabbage mixture; toss to coat. BETTER HOMES AND GARDENS

Chinese Cucumber Salad Recipe By : Elizabeth Powell Serving Size : 6 Preparation Time :0:30 Categories : Chinese Vegetables Amount -------3 1 3 2 1 1 2 1

Measure Ingredient -- Preparation Method ------------ -------------------------------cucumbers teaspoon salt tablespoons soy sauce quarts rice wine vinegar tablespoon sugar teaspoon sesame oil tablespoons scallions -- finely chopped tablespoon fresh ginger root -- finely chopped

Peel cucumbers. Slice thinly. Mix remaining ingredients and pour over cucumbers. Stir carefully. Chill. - - - - - - - - - - - - - - - - - * Exported from MasterCoo II * Chinese Noodle Salad w/ Roasted Eggplant * Recipe By : Greens Coo boo /Eric Rose Serving Size : 6 Preparation Time :60:00 Categories : Appetizers


Salads Healthy And Hearty

Chinese

Ethnic Salads

Healthy And Hearty

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------The Noodles & The Marinade 7 tablespoons low sodium soy sauce 3 tablespoons balsamic vinegar 3 tablespoons sugar -- or more to taste 2 1/2 teaspoons red pepper oil 8 each scallions -- mostly white part, -- thinly sliced 3 tablespoons cilantro -- chopped 14 ounces Chinese noodles =20 The Eggplant & The Vegetable Garnish 1 pound Japenese eggplant 1 tablespoon ginger root -- 1 1/2 oz. peeled & -- minced 1 clove garlic -- finely chopped Reserved Marinade, from above 4 ounces snow peas -- strings removed, cut -- in narrow strips 1/2 pound mung bean sprouts 3 tablespoons sesame seeds 1 each carrot -- medium size, cut in -- jullienne Cilantro leaves -- for garnish Begin by ma ing the marinade. Combine all the ingredients (except the noodl= es) in a bowl, stir them together until the sugar is dissolved. Next, bring= a large pot of water to a boil for the noodles. While it is heating, gentl= y pull apart the strands of no odles with your fingers, loosening and fluffing them as you do so. Add the = noodles to the boiling water without any salt, and give them a quic stir w= ith a for or a pair of chopstic s. Coo briefly until they are done but no= t overly soft, a few minutes a t most. Immediately pour them into a colander and rinse them in cold water = to stop the coo ing. Sha e the colander vigorously to get rid of as much wa= ter as possible, and put the noodles into a bowl. Stir the marinade again; then pour half of it over the noodles and toss the= m with your hands to distribute the marinade. Set the remaining marinade as= ide. If the noodles aren't to be used for a while, cover them with plastic = and refrigerate them. The flav ors, as well as the heat in the red pepper oil, will develop as the noodles= sit. Preheat the oven to 400=B0F. Pierce the eggplants in several places and ba =

e them until they are soft and their s ins have shriveled, about 20 minutes= , depending on their size. Turn them over after 10 minutes so they will ba = e evenly. When the eggplants are done, remove them to a cutting board and slice them in half lengthwise. Wh= en they are cool enough to handle, peel the s in away from the flesh. Don't= worry about any small pieces of s in that are difficult to remove - the fl= ec s of dar purple - brown ar e pretty. Shred the eggplants, gently tearing them into 1/4 - inch strips. = Add the ginger and garlic to the reserved marinade, then the eggplant strip= s. Turn the pieces over several times to ma e sure all the surfaces are wel= l coated, and set them aside. Bring a quart of water to a boil with a teaspoon of salt. Blanch the snow p= eas until they are bright green; then remove them with a strainer and rinse= them in cool water. Cut them into long, narrow strips and set them aside. = Next, put the sprouts in the w ater and coo them for about 30 seconds. Pour them into a colander, rinse t= hem with cold water, and lay them on a clean itchen towel to dry. Roast the sesame seeds in a pan until they are lightly colored and smell to= asty. If the noodles have been refrigerated, allow them to come to room temperatu= re; then toss them with the eggplant strips and half the sesame seeds. Moun= d them on a platter, distribute the carrots, snow peas, and mung bean sprou= ts over the noodles, and garni sh with the remaining sesame seeds and the leafy branches of cilantro. Pres= ent the salad li e this, layered and laced with the colorful garnishes, eit= her on a single large platter or on individual plates. Once served, guests = can toss the noodles and veget ables together to thoroughly mingle the different colors, textures, and tas= tes. This salad is a combination of recipes that were suggested to us by the Chi= na scholar and coo , Barbara Tropp, author of The Modern Art of Chinese Coo= ing. She thought they would be particularly well suited to our vegetarian = menu, and they are. Variations: Instead of sesame seeds, use roasted peanuts or cashew nuts. Bl= ac sesame seeds can also be mixed with the white. In spring, blanched

aspa= ragus tips can be used in place of the eggplants, and long red or white rad= ishes, thinly sliced, then sli vered, can be included among the garnishes. Serves 4 to six. - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 0 0 0 1398 0 0 0 0 0 0 3234 0 0 0 0 0 0 0 0 0 0 0

Chinese pasta salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads Amount -------1 1/2 250 6 130 1 1 2 1 2 3 1 Measure -----------cups grams

Wash and trim snwo peas. Place them in a bowl and pour in enough boiling water to cover them. Let stand 10 minutes; drain and set aside. Coo the noodles in plenty of boiling water for 3 to 4 minutes. Drain in colander, rinse with cold water and set aside. In large bowl, combine noodles, snow peas, red pepper, cucumber, shrimp and crabmeat. In a small bowl, combine ginger, garlic, sesame oil, pepper, salt, vegetable oil, lemon juice and vinegar. Pour this dressing over the other ingredients and mix thoroughly. Chill before serving. - - - - - - - - - - - - - - - - - -

Chinese Pasta Salad with Creamy Ginger Dressing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Pasta


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1/2 each ounces grams tablespoon each tablespoons 1/2 teaspoon 1/2 teaspoons tablespoons teaspoons teaspoon

Ingredient -- Preparation Method -------------------------------Snow peas Rice vermicelli Red pepper sliced thin English cucumber sliced thin Coo ed shrimp Crabmeat Fine chopped fresh ginger Chopped garlic clove Sesame oil Blac pepper Salt Lemon juice Vegetable oil Red wine vinegar


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Mix the marinade ingredients in a small bowl and add shrimp. Blanch the noodles, rinse under cool water and sprin le with sesame seed oil, toss, and set aside. (You may want to trim noodles with scissors to about 4 inches in length, to ma e serving easier.) Blanch whole snow peas and set aside. Heat wo , add 1 tablespoon oil, when oil is hot, add shrimp and stir-fry until pin . Set aside. DRESSING: In a blender or food processor, mix ginger, garlic, egg yol , egg white, and lemon. Slowly drizzle in oil. Mix in soy and cream. Set aside. Toss noodles, shrimps, and snow peas. Mix in dressing to tastee. Garnish with scallions and coriander. Serve at room temperature. - - - - - - - - - - - - - - - - - -

Cilantro Slaw Recipe By : Best of Sunset - Page 77 Serving Size : 6 Preparation Time :0:20 Categories : Salad Dressings Amount -------1 1 2 1 Measure -----------Small Small Tablespoons

Ingredient -- Preparation Method -------------------------------Head Of Cabbage -- finely shredded Onion -- minced Fresh Cilantro -- minced European Cucumber -- about 1 pound Lime And Garlic Dressing:

1/2 Cup 1/3 Cup 2 Cloves

Salad Oil Lime Juice Fresh Garlic -- minced, or pressed


3 1 1 1 2

tablespoons each each teaspoon teaspoons 2/3 cup 1 1/2 teaspoons 2 1/2 tablespoons 1 tablespoon

teaspoon 1/4 teaspoon 1/2 teaspoon

Amount -------1 1 1/2 1/2 2 2 1

Measure -----------pound each pound pound tablespoons tablespoons tablespoon

Ingredient -- Preparation Method -------------------------------Precoo ed shanghai noodles Dash sesame oil for noodles Snow peas Shrimp -- shelled deveined Coriander -- chopped Scallions -- minced Oil ------shrimp marinade------Salt White pepper Chinese coo ing wine ----------dressing---------Fresh ginger -- grated Small garlic clove -- crushed Egg yol Egg white Lemon juice Vegetable oil (not olive) Soy sauce Sesame oil Cream

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Salads

Mix cabbage, onion, and cilantro. Peel and seed cucumber; cut into 3-inch-long stic s. (At this point, you may cover and refrigerate cabbage mixture and cucumber separately for up to 1 day.) Dressing: Whis together 1/2 cup salad oil, 1/3 cup lime juice, and 2 cloves of minced or pressed garlic. If made ahead, cover and refrigerate for up to 2 days; stir to reblend before using. Stir dressing into cabbage mixture; pile into a bowl or onto a platter. Garnish with cucumber; season to taste with salt and pepper.

NOTES : Sunset writes, "Cilantro and a touch of lime juice give this crisp slaw its special sophistication. Offer it with enchiladas, or chili, or use it in tacos in place of lettuce and tomatoes. Nutr. Assoc. : 0 0 0 3010

CLASSIC MACARONI SALAD Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Salads

Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 Recipe Old-Fashioned Egg -- Salad (see previous Recipe) 7 ounces Elbow macaroni -- coo ed and 1/2 cup 1/2 cup 2 ounces Chopped green pepper Mayonnaise Jar chopped pimientos -- drained

Lettuce leaves Papri a, optional In a bowl, combine egg salad, macaroni, green pepper, mayonnaise and pimientos. Cover and chill. For each serving, spoon about 3/4 cup onto a lettuce leaf. Sprin le with papri a, if desired. From: "Taste of Home" Magazine Posted by: Debbie Carlson (PHHW01A) Prodigy - - - - - - - - - - - - - - - - - -

Cobb Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories :

Salad Recipes

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