Quick Fix Recipes

* Exported from MasterCook *
"Quick" Fajitas with Pico de Gallo
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef Main Dishes
The Texas Beef Council
Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------
1 pound well-trimmed beef top round or top sirloin -- cut 3/4 inch
thick
8 small flour tortillas
Lime wedges (optional)
Cilantro sprig (optional)
MARINADE
2 tablespoons fresh lime juice
2 teaspoons vegetable oil
2 large garlic cloves -- crushed
PICO DE GALLO
1 cup tomato -- seeded and chopped
1/2 cup zucchini -- diced
1/4 cup fresh cilantro -- chopped
1/4 cup prepared picante sauce or salsa
1 tablespoon fresh lime juice
Place beef steak in plastic bag; add marinade ingredients, turning to

coat. Close bag securely and marinate in refrigerator 20 to 30 minutes,
turning once.
Wrap tortillas securely in heavy-duty aluminum foil. Meanwhile in medium

bowl, combine Pico de Gallo ingredients; mix well.
Remove steak from marinade; discard marinade. Place steak on grid over
medium ash-covered coals. Grill top round steak, uncovered, 8 to 9 minutes
(10 to 12 minutes for top sirloin steak) for medium-rare to medium
doneness, turning occasionally. During last 5 minutes, place tortilla
packet on outer edge of grid, turning occasionally.
Trim fat from steak; carve crosswise into very thin slices. Garnish with
lime and cilantro, if desired.
Cuisine:
"Tex-Mex"
Source:
"The Texas Beef Council"
S(Internet address):
"http://www.txbeef.org/"
Start to Finish Time:
"0:45"
- - - - - - - - - - - - - - - - - - -
Per serving: 411 Calories (kcal); 13g Total Fat; (29% calories from fat); 31g
Protein; 41g Carbohydrate; 67mg Cholesterol; 497mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2
Fat; 0 Other Carbohydrates
Serving Ideas : Serve beef in tortillas with Pico de Gallo.
Nutr. Assoc. : 1661 1664 3952 26544 0 0 0 0 0 0 0 0 0 0 1114 0
60-Minute Onion Rolls
Recipe By :
Categories : Breads/ Muffins Fleischmann's Yeast

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4 1/2 cups all-purpose flour (4 1/2 to 5 cups)
1/4 cup sugar
2 teaspoons salt
1 1/2 tablespoons instant minced onion
2 packages Fleischmann's� Rapid Rise Yeast *
3 tablespoons butter or margarine -- softened
1/2 cup water
3/4 cup milk
3 eggs
Instant minced onion or poppy seeds
In a large bowl mix 1 1/2 cups flour, sugar, salt, instant minced onion
and undissolved yeast. Heat milk, water and butter until very warm (125�
to 130�F). Gradually add to dry ingredients and beat 2 minutes at medium
speed of electric mixer, scraping bowl occasionally. Add 2 eggs and 1/2
cup flour. Beat at high speed 2 minutes, scraping bowl occasionally. Stir
in enough additional flour to make a soft dough. Knead on lightly floured
surface until smooth, about 4 minutes. Cover; let rest 10 minutes.
Divide the dough into 12 equal pieces. Form into smooth balls. Place on 2
greased baking sheets. Flatten balls with hand to 3 1/2-inch rounds;
cover. Place 2 large shallow pans on counter; half-filled with boiling
water. Place baking sheets over pans. Let dough rise for 20 minutes.
With sharp knife, cut 1/4-inch deep "X" on top of each roll. Brush with
remaining egg. Sprinkle with instant minced onion or poppy seeds. Bake at
400�F for 15 minutes or until done. Remove from baking sheets; cool on
wire racks.
Source:
"Fleischmann's Yeast"
"http://www.breadworld.com/index.html"
Yield:
"12 Rolls"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : *Fleischmann's� Active Dry Yeast can be used. Follow directions

except increase first resting time to 30 minutes.
Nutr. Assoc. : 14 0 0 20220 26366 0 0 0 0 0
60-Minute Pan Rolls
Recipe By :

-------- ------------ --------------------------------
4 3/4 cups plus 1 tablespoon all-purpose flour (4 3/4
to 5 1/4 cups)
1/3 cup sugar
2 packages Fleischmann's� Rapid Rise Yeast
1 1/2 teaspoons salt
3/4 cup milk
3/4 cup water
1/4 cup butter or margarine
1 egg
In large bowl, combine 3 cups flour, sugar, undissolved yeast and salt.
Heat milk, water and butter until very warm (125� to 130�F). Butter does
not need to melt. Stir into dry ingredients. Mix in egg and enough
remaining flour to make soft dough. Knead on lightly floured surface until
smooth and elastic, about 6 to 8 minutes. Cover; let rest on floured
surface 10 minutes.
Divide dough in half. Roll to fit two greased 8- or 9-inch square pans.
Place dough in pans. With sharp knife, cut dough in each pan into 16
rolls; cover. Place large, shallow pan on counter; half-fill with boiling
water. Place baking pans on wire rack over large pan; let rise 20 minutes.
Dust tops with remaining 1 tablespoon flour. Bake at 400�F for 15 minutes
or until done. Remove from pans; cool on wire racks.
Source:
Yield:
"32 Rolls"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 14 0 5626 0 0 0 0 0
60-Minute Pesto French Bread
Recipe By :

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1/4 cup plus 1 tablespoon butter or margarine
1/3 cup grated Parmesan cheese
2 tablespoons sweet basil
2 tablespoons parsley
2 tablespoons chives -- snipped
1 clove garlic -- minced
2 3/4 cups all-purpose flour (2 3/4 to 3 1/4 cups)
1 package Fleischmann's� Rapid Rise Yeast
1 teaspoon salt
1 cup very warm water (125� to 130�F)
Melt 1/4 cup butter; stir in Parmesan cheese, basil, parsley, chives and
garlic; set aside.
Combine 2 cups flour, undissolved yeast and salt. Stir water and 1
tablespoon butter into dry ingredients. Mix in enough remaining flour to
make soft dough. Knead on floured surface until smooth, about 6 minutes.
Roll dough to 15- � 12-inches. Spread herb mixture to within 1/2 inch of
edges. Roll up tightly from long end as for jelly roll; pinch seam and
ends to seal. Taper ends. Place loaf, seam side down, on greased baking
sheet. With sharp knife, make one lengthwise cut, 1/8-inch deep, to within
1 inch of ends. Cover. Place large, shallow pan on counter; half-fill with
boiling water. Place baking sheet over pan; let rise 10 minutes.
Bake at 400�F for 25 minutes or until done. Remove from sheet; cool on
wire rack.
Source:
Yield:
"1 loaf"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 222 0 2154 0 0 0 14 26366 0 5472
60-Minute Streusel Cake
Recipe By :
Categories : Breakfast/ Brunch Cakes
Fleischmann's Yeast

-------- ------------ --------------------------------
2 cups plus 2 tablespoons all-purpose flour (2 to
2 1/2 cups)
3 tablespoons sugar
1/2 teaspoon salt
1/3 cup water
1/3 cup milk
1 egg -- at room temperature
Date Nut Streusel (recipes follow)
DATE NUT STREUSEL 1

1/4 cup packed brown sugar
1 3-ounce package cream cheese
1 cup chopped or pitted dates -- snipped
1/2 cup chopped pecans or walnuts
DATE NUT STREUSEL 2

3 tablespoons butter or margarine
3 tablespoons sugar
1/2 cup all-purpose flour
1 teaspoon ground cinnamon
1 cup chopped or pitted dates -- snipped
1 cup chopped pecans or walnuts
In large bowl, combine 1 1/2 cups flour, sugar, yeast and salt. Heat milk
and butter until hot to touch (125� to 130�F); butter does not need to
melt. Stir into dry ingredients. Stir in egg and enough remaining flour to
make stiff batter. Spread batter in bottom and 1-inch up sides of greased
9-inch springform pan; cover.* Fill large shallow pan with boiling water.
Top with rack. Place springform pan on rack; let rise 15 minutes.
While batter rises, prepare your choice of streusel. Spoon streusel into
center of batter. Bake at 400�F for 15 to 20 minutes or until golden. Cool
on base of pan on wire rack.
____________________
To Make Date Nut Streusel 1

In saucepan, melt butter or margarine over medium heat; stir in brown
sugar. Stir 1 minute or until blended. Stir in cream cheese; stir until
blended. Remove from heat. Stir in dates and chopped pecans or walnuts.
Makes 1 1/2 cups
To Make Date Nut Streusel 2

With electric mixer, cream butter or margarine with sugar. Stir in flour,
cinnamon, dates and pecans or walnuts.
Makes about 2 cups
Source:
Yield:
"1 Cake"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 4 1/2
Fat; 1/2 Other Carbohydrates
NOTES : *Alternate Shaping:

Set aside 1/2 cup batter. Spread remaining batter in bottom and
1-inch up sides of greased pan; cover and let rise as directed.
While batter rises, stir 2 tablespoons flour into reserved batter.
Knead on lightly floured surface until smooth. Roll to 2 ropes.
Twist ropes around each other. Prepare streusel filling; spoon
into center of batter as directed. Place twisted ropes around edge
of filling; pinch ends to seal. Bake as directed.
Nutr. Assoc. : 14 0 14 0 26366 0 0 0 2130706543 0 0 0 0 0 20027 20148
20027 20148 0 0 0 0 2662 20187
A Rainy Day Tomato Snack
Recipe By :
Categories : Appetizer/Snack Florida Tomato Committee

-------- ------------ --------------------------------
6 slices bacon
4 medium ripe, firm, tomatoes -- washed and cored
6 slices whole wheat or sourdough bread
1 1/2 cups Mozzarella cheese -- grated
Preheat oven to 350 degrees. Make sure the rack is in the center of the
oven.
Spread out bacon slices in the baking pan. Put on oven mitts and place pan
in the oven. bake for 10 minutes, until crispy. Remove, wearing oven
mitts, and place pan on a heatproof surface to cool. When the bacon has
cooled remove with a fork and place on paper towel to drain excess grease.
When bacon is cool to the touch, crumble and set aside.
On a cutting board cut the tomatoes into thick slices with a utility
knife.
Place the slices of bread on a cookie sheet Arrange two slices of tomato
on each slice of bread, sprinkle bacon crumbs over the tomato and top with
grated cheese.
Put on oven mitts and place cookie sheet in center of oven. Bake for
approximately 7 minutes, until cheese. melts. Remove from oven, wearing
oven mitts, and transfer to a cutting board using a spatula.
Cut each slice into thirds and serve.
Description:
"Slices of fresh tomatoes topped with bacon and cheese are a perfect
snack for friends on a rainy day."
Source:
"Florida Tomato Committee"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 26093 26177 0
After-the-Game Pizza
Recipe By :
Categories : Pizza Rag�

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1 14-ounce jar Rag� Pizza Quick Sauce
1 14" long loaf French bread -- split lengthwise and toasted
1 1/2 cups thinly sliced pepperoni
2 4-ounce cans sliced mushrooms -- drained
2 medium green bell peppers -- sliced into rings
2 cups shredded Mozzarella cheese
Preheat oven to 425 degrees F. Evenly spoon sauce over toasted bread.
Evenly top with pepperoni, mushrooms, green peppers and cheese. Bake 20
minutes or until heated through.
Source:
"Rag�"
"http://www.eat.com/index.html"
Yield:
"1 pizza"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 6 Fat; 0 Other
Carbohydrates
Nutr. Assoc. : 0 593 4441 0 0 922
Aioli with Fresh Vegetables
Recipe By :
Categories : Appetizer/Snack Rag�

-------- ------------ --------------------------------
1 cup olive oil
1 cup vegetable oil
1 teaspoon prepared mustard
1 teaspoon salt
1/2 teaspoon sugar
10 cloves garlic -- finely minced
Assorted fresh vegetables
In a blender, combine eggs, olive oil, 1/2 cup vegetable oil, mustard,
salt and sugar; cover and blend 5 seconds. With blender on high speed,
pour 1/2 cup vegetable oil in a very slow, thin stream; stir occasionally
until thickened. Stir in garlic; chill.
Serve with assorted fresh vegetables for dipping.
Source:
"Rag�"
Yield:
"2 1/2 Cups"
- - - - - - - - - - - - - - - - - - -
Per serving: 195 Calories (kcal); 22g Total Fat; (98% calories from fat); trace
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 4 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 943 0 0 0 0

Alaska Crab Wrap Sandwich
Recipe By :
Categories : Alaska Seafood Marketing Inst. Burgers/ Sandwiches
Fish and Seafood

-------- ------------ --------------------------------
1 pound Alaska crab meat (king snow, dungeness) -- out of shell,
thawed
4 12-inch flour tortillas (wheat if
possible) -- warmed
4 ounces Brie cheese -- ripe, diced
4 cups mixed baby lettuces
1 cup tomato -- diced
4 slices bacon -- cooked
1/2 cup low fat mayonnaise
1 1/2 teaspoons fresh dill -- chopped
Mix the dill and mayonnaise together in a bowl. Place Alaska crab meat and
Brie in a saut� pan; warm over medium heat until crab is warm and cheese
starts to melt.
Lay out the warm tortillas and spread 1 ounce of the dill mayonnaise
mixture over each. Top each with 1/4 of the crab and Brie mixture, 1 cup
of the mixed lettuces, 1/4 cup diced tomato and 1 slice of bacon, lightly
chopped. Fold in the ends and roll up like a cigar. Cut in half on the
bias and serve.
Source:
"Alaska Seafood Marketing Institute"
"http://www.state.ak.us/local/akpages/COMMERCE/asmihp.htm"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 4 Fat;
0 Other Carbohydrates
Nutr. Assoc. : 461 3310 202 2113 0 0 4052 0
Angel Hair with Tomatoes, Basil and Garlic
Recipe By :
Categories : Main Dishes National Pasta Association
Pasta Thirty or Less
-------- ------------ --------------------------------
1 pound Angel Hair or Capellini pasta -- uncooked
2 tablespoons vegetable oil
1 tablespoon minced garlic
5 cups tomatoes -- diced
1/2 teaspoon basil
3/4 cup low-sodium chicken broth
5 tablespoons Parmesan cheese
Salt and freshly ground pepper -- to taste
Prepare pasta according to package directions; drain. Heat oil in a large

skillet over medium-high heat. Add garlic and cook for one minute. Add
tomatoes, basil, salt and pepper. Cook for 3 minutes. Add hot pasta to
skillet; toss well. Add chicken broth and stir. Toss with Parmesan cheese
and serve immediately.
Source:
"National Pasta Association"
"http://ilovepasta.org/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 2053 0 0 0 0 0 0 20071
Apricot Pork Medallions
Recipe By :
Categories : Main Dishes Pork
Swift & Company

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1 pound Armour Premium Pork Tenderloin -- sliced into 1-inch
slices
1 tablespoon butter
1 teaspoon butter
1/2 cup apricot jam
2 sliced green onions
1/4 teaspoon dried mustard
1 tablespoon cider vinegar
Flatten tenderloin pieces. Melt 1 tablespoon butter over medium-high heat

in a large skillet; saut� pork about 2 minutes on each side; remove pork
from pan. Add 1 teaspoon butter, jam, onion, mustard and vinegar to pan.
Cover and simmer 3-4 minutes. Add pork and heat through.
Source:
"Swift & Company"
"http://www.freshpork.com/index.html"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1 1/2
Other Carbohydrates
Serving Ideas : Great with: Creamed corn and apple chutney
Nutr. Assoc. : 0 0 0 0 0 518 0
Asparagus with Honey-Garlic Sauce
Recipe By :
Categories : Side Dishes The National Honey Board

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1 pound asparagus
1/4 cup Dijon mustard
1/4 cup dark ale or dark beer
3 tablespoons honey
1/2 teaspoon minced garlic
1/4 teaspoon crushed dried thyme leaves
1/4 teaspoon salt
Add asparagus to boiling, salted water and cook, covered, about 2 minutes
or until barely tender. Drain. Combine mustard, ale, honey, garlic, thyme
and salt; mix well. Pour over cooked asparagus.
Source:
"The National Honey Board"
"http://www.honey.com/"
- - - - - - - - - - - - - - - - - - -
Per serving: 80 Calories (kcal); 1g Total Fat; (8% calories from fat); 2g Protein;
17g Carbohydrate; 0mg Cholesterol; 324mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 0 0 142 0 0 3159 0

Banana Bean Muffins
Recipe By :
Categories : Breads/ Muffins Ontario White Bean Producers

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3/4 cup White Bean Flour
1/2 cup rice flour
2 1/2 teaspoons gluten-free powder
1/2 teaspoon gluten-free baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 medium banana -- mashed
2 eggs
1/2 cup brown sugar
1/4 cup buttermilk
1/4 cup applesauce
3 tablespoon vegetable oil (such as canola)
1/2 cup raisins
In a medium bowl, combine the flours, baking powder, soda, cinnamon and
nutmeg. Set aside.
In another medium bowl, place the mashed banana. Using an electric mixer
on medium speed, add the eggs to the banana and beat until smooth.
Continue to beat, adding the sugar, buttermilk, applesauce and vegetable
oil. Add the dry ingredients to the wet beating until just combined. Stir
in the raisins.
Spoon into 10 greased muffin tins and bake in a preheated 375 F (190 C)
oven for 18 - 20 minutes.
Description:
"Using the New White Bean Flour!"
Source:
"Ontario White Bean Producers"
"http://users.imag.net/~lon.whitepeabeans/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat;
1/2 Other Carbohydrates
NOTES : Ontario White Bean Producers

4206 Raney Crescent
London, Ontario N6L 1C3 Canada
Tel: (519) 652-3566
Fax: (519) 652-9607
E-mail: whitepeabeans@wwdc.com
Nutr. Assoc. : 0 0 81 2136 0 0 0 0 0 0 0 1563 0
Beef and Bean Burritos
Recipe By :

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1 pound lean ground beef
1 medium onion -- chopped
1 tablespoon Spicy Seasoning Mix (see recipe)
1/2 teaspoon salt
1 8-ounce can tomato sauce
1 15-ounce can pinto beans -- drained and mashed
8 flour tortillas (each 8 inches) -- warmed
OPTIONAL
Lettuce -- chopped
Tomatoes -- chopped
Green onion -- sliced
In large nonstick skillet, brown ground beef and onion over medium heat 8
to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch
crumbles. Pour off drippings.
Sprinkle seasoning mix and salt over beef. Stir in tomato sauce. Simmer 10
minutes, stirring occasionally. Stir in beans; heat through.
To assemble, spoon equal amounts of beef mixture in center of each

tortilla. Add lettuce, tomatoes and green onions, if desired. Fold bottom
edge up over filling. Fold right and left sides to center, overlapping
edges.
Cuisine:
"Tex-Mex"
Source:
"0:25"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2
1/2 Fat; 0 Other Carbohydrates
NOTES : Quicker than the fast food shop! Simmer lean ground beef and Spicy
Seasoning Mix 10 minutes, then combine with convenient canned
pinto beans. Spoon into tortillas and serve with fresh vegetable
accompaniments.
Nutr. Assoc. : 0 0 0 0 0 26002 1666 0 0 0 0 0
Spicy Seasoning Mix
Recipe By :
Categories : Beef The Texas Beef Council

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3 tablespoons chili powder
2 teaspoons ground cumin
1 1/2 teaspoons garlic powder
3/4 teaspoon dried oregano leaves
1/2 teaspoon ground red pepper
Combine all ingredients. Cover and store in airtight container. Shake

before using to blend.
Cuisine:
"Tex-Mex"
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 3133 0
Beef Tortilla Pizza
Recipe By :
Categories : Beef Pizza

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1 teaspoon dried oregano leaves
1 teaspoon salt
4 large (10 inch) flour tortillas
1 medium tomato -- seeded and chopped
1 tablespoon fresh basil leaves -- thinly sliced
1 cup Mozzarella cheese -- shredded
1/4 cup Parmesan cheese -- grated
Heat oven to 400�F. Brown ground beef and onion in skillet over medium
heat 8 to 10 minutes or until beef is no longer pink. Pour off drippings.
Stir oregano and salt into beef.
Lightly brush tortillas with oil. Bake tortillas on 2 large baking sheets
in 400�F oven for 3 minutes.
Spoon beef mixture evenly over top of each tortilla; top with an equal
amount of tomato. Sprinkle with basil and cheeses.
Return to oven and bake 12 to 14 minutes or until tortillas are lightly

browned.
Cuisine:
"Tex-Mex"
Source:
"0:27"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 Fat; 0
Other Carbohydrates
Serving Ideas : Mixed green salad with Italian dressing.
Nutr. Assoc. : 0 0 3133 0 3310 0 0 0 0
Beefy Baked Beans
Recipe By :
Categories : Beef Cherry Marketing Institute
Main Dishes

-------- ------------ --------------------------------
2 16-ounce cans pork and beans in tomato sauce
1 15-ounce can kidney beans -- drained
1 cup ketchup
1 1 3/8-ounce envelope dry onion soup mix
1/2 cup water
2 tablespoons prepared yellow mustard
2 teaspoons cider vinegar
2 cups frozen unsweetened tart cherries
In a skillet over medium heat, cook ground beef until browned. Drain fat.
Add pork and beans, kidney beans, ketchup, dry onion soup mix, water,
mustard and vinegar to meat; mix well. Stir in cherries (it is not
necessary to thaw them). Pour meat mixture into a 2 1/2-quart baking dish.
Bake in a preheated 400� oven 30 minutes, stirring occasionally. Serve
hot.
Serving size: 1 cup
Description:
"One-dish meal is perfect for potlucks, family gatherings or camping."
Source:
"Cherry Marketing Institute"
"http://www.cherrymkt.org/index.html"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : 1 cup dried tart cherries can be substituted for frozen tart
cherries.
Nutr. Assoc. : 0 4546 3815 0 993 0 20203 0 1085
Beefy Chili Mac
Recipe By :

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1 pound beef cubed steaks
1 tablespoon vegetable oil
1 medium onion -- coarsely chopped
2 cans chili-seasoned diced tomatoes -- undrained
1 1/2 cups rotini (spiral) pasta -- uncooked
1/2 cup water
1/2 cup Cheddar cheese -- shredded
Cut beef steaks lengthwise into 1" wide strips and then crosswise into 1"
pieces. Heat oil in Dutch oven over medium-high heat until hot. Add beef
and onion; cook and stir 3 minutes.
Stir tomatoes, pasta and water into beef. Bring to a boil; reduce heat to
low. Cover tightly and simmer 20 minutes or until pasta is tender.
Sprinkle with cheese before serving.
Source:
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat;
Nutr. Assoc. : 3005 0 0 963 4785 0 0
Blackened Chicken Salad
Recipe By :
Categories : National Pasta Association Pasta
Poultry Salads

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1 pound Radiatore, Medium Shells or other medium
pasta shape -- uncooked
1 pound boneless, skinless chicken breasts
1 tablespoon spicy Creole seasoning (1-2 tablespoons)
1 teaspoon vegetable oil
1 1/2 cups fat-free mayonnaise
3 tablespoons minced fresh parsley
2 tablespoons chopped fresh chives
2 tablespoons lemon juice
2 tablespoons Dijon mustard
2 teaspoons capers -- drained (optional)
1 teaspoon anchovy paste (optional)
1 cup chopped tomatoes
1/2 cup sliced green onions
1/2 cup chopped green pepper
Prepare pasta according to package directions. Drain and rinse under cold
water; drain again.
Rub chicken with Creole seasoning. Coat a large, heavy skillet with
cooking spray. Add oil and place over medium-high heat until hot. Add
chicken and cook 5 to 7 minutes on each side or until chicken is done.
Remove chicken from skillet, and let cool. Cut chicken into 1/2-inch
pieces and set aside.
Combine mayonnaise, parsley, chives, lemon juice, mustard, capers and

anchovy paste; mix well. In a large bowl, combine pasta, chicken,
mayonnaise mixture, tomatoes, onions, and pepper. Cover and chill
thoroughly.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 4365 9208 2978 0 0 0 0 0 0 0 22 26059 0 20088
BLT Burgers
Recipe By :
Categories : Burgers/ Sandwiches Nat. Pork Producers Council
Pork

-------- ------------ --------------------------------
3/4 pound ground pork
1/2 teaspoon black pepper
1 teaspoon garlic powder
1/4 teaspoon salt
4 slices Canadian-style bacon
4 lettuce leaves
4 tomato slices
4 toasted sandwich buns
Mix first four ingredients and shape into 4 patties, about 1/2-inch thick.
Grill or broil for 4 minutes on each side. Place patties on bottom half of
toasted sandwich bun. Layer on Canadian-style bacon, lettuce and tomato.
Top with remaining half of bun.
Source:
"National Pork Producers Council"
"http://www.nppc.org"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 5830 0 0 0 26542 0 26369 713
Boston Tea Party Popcorn
Recipe By :
Categories : Appetizer/Snack Popcorn
The Popcorn Institute

-------- ------------ --------------------------------
2 1/2 quarts popped popcorn*
1/4 cup melted butter
2 tablespoons instant lemon-flavored iced tea mix
1 tablespoon sugar
Put freshly-popped popcorn in a large bowl. Drizzle butter over it and

toss. Combine tea and sugar. Add to buttered popcorn and toss again.
Source:
"The Popcorn Institute"
"http://www.popcorn.org/mpindex.htm"
Yield:
"2 1/2 Quarts"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : *1 ounce of unpopped popcorn kernels (2 tablespoons household

measure) makes approximately 1 quart of popped popcorn.
Nutr. Assoc. : 2025 0 3762 0
Bow Ties with Asparagus and Buckwheat Parmesan
Recipe By :

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1 1/2 cups Bow Ties -- cooked
3/4 cup chicken stock
OR
3/4 cup vegetable stock
1/4 cup cooked buckwheat groats
OR
1/4 cup cooked Kasha
10 jumbo asparagus spears -- blanched
3 tablespoons toasted pine nuts
OR
3 tablespoons walnuts
3 tablespoons sweet butter
2 tablespoons parsley -- chopped
Salt and pepper -- to taste
In a large saucepan over medium flame, heat pasta and chicken stock. Once
pasta mixture has reached a boil, add remaining ingredients and heat
quickly, about 2-3 minutes. Remove asparagus spears from pasta mixture and
arrange wagon wheel style around each plate (five spears per plate). Add
pasta mixture to center of each plate and garnish with additional Parmesan
cheese if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26044 0 0 2130706543 0 0 2130706543 26511 0 2130706543 0 0

222 0 1091
Breakfast Wrap
Recipe By :
Categories : Breakfast/ Brunch California Egg Commission
Eggs

-------- ------------ --------------------------------
1 whole wheat flour tortilla
2 large California Fresh Eggs*
2 ounces hash browns
1 ounce Jack cheese -- grated
Warm tortilla.
Scramble eggs.
Fill tortilla with hash browns, scrambled eggs and cheese.
Fold and close wrap.
Source:
"California Egg Commission"
"http://www.eggcom.com "
- - - - - - - - - - - - - - - - - - -
NOTES : Wraps are the hottest new concept around. Meals that can be eaten
out of hand, wraps make use of the wonderful, new flavored
tortillas. Versatile eggs can star as centerpiece of wraps twenty
four hours a day and can be used with other ingredients to add
protein and flavor. Perfectly hot!
*If using frozen or liquid whole egg: 3 1/2 ounces.

Nutr. Assoc. : 3310 3218 26496 26424
Brown Rice Royal
Recipe By :
Categories : Microwave Side Dishes
The Rice Council

-------- ------------ --------------------------------
2 cups sliced fresh mushrooms (about 8 ounces)
1/2 cup thinly sliced green onions
3 cups cooked brown rice -- (cooked in beef broth)
Cook mushrooms and onions in oil in large skillet over medium-high heat
until tender. Add rice. Stir until thoroughly heated.
Source:
"The Rice Council"
"http://www.usarice.com/domestic/recipes/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : Microwave Oven Instructions:

Combine mushrooms, onions, and oil in 2-quart microproof baking
dish. Cook on HIGH 2 to 3 minutes. Add rice; continue to cook on
HIGH 3 to 4 minutes, stirring after 2 minutes, or until thoroughly
heated.
Nutr. Assoc. : 20063 0 0 2801
Butterball� Chili Crusted Cutlets with Enchilada Sauce
Recipe By :
Categories : Main Dishes Poultry
The Butterball Turkey Company

-------- ------------ --------------------------------
1 12-ounce package Butterball� Fresh Boneless Turkey Breast
Cutlets
1/2 cup cornmeal
2 teaspoons chili powder (2 to 3 teaspoons)
1 tablespoon olive oil
1 10-ounce can enchilada sauce
1/2 cup fine shredded taco cheese
Combine cornmeal and chili powder; dip cutlets to coat both sides. Heat
olive oil in large skillet over high heat until hot; brown cutlets 1
minutes on each side. Pour enchilada sauce over cutlets. Cover and heat
for 3 to 4 minutes. Top with cheese; serve.
Source:
"The Butterball Turkey Company"
"http://www.butterball.com/"
Copyright:
"� 1998 Butterball Turkey Company"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 5335 0 2614 0 0 4922
California Egg/Sausage Casserole
Recipe By :
Casseroles Main Dishes
-------- ------------ --------------------------------
6 large California Fresh Eggs
1 cup whole milk
1 1/2 cups biscuit mix
1/2 pound cooked, crumbled sausage
2 cups grated Cheddar cheese
Preheat oven to 350�F. In a large bowl, break eggs and add milk. Blend
well. Add remaining ingredients, mix and pour into a greased 9" � 13" pan.
Bake about 40 minutes (or until eggs are set).
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Leftovers microwave well for a quick breakfast on the run.
This is a fast and easy brunch casserole which could also be

served for dinner. With a tossed green salad and bread, it's a
complete meal.
Preparation time is lightening-quick and you only need one pan.

While the mixture bakes, you can kick back and relax.
January, 1998
Nutr. Assoc. : 3218 0 0 4841 0
Cashew Rice
Recipe By :
Categories : Nat. Pork Producers Council Side Dishes

-------- ------------ --------------------------------
1 teaspoon ginger -- grated
1/2 cup cashews
Green onions -- saut�ed
Garlic
In hot cooked rice, stir in 1 teaspoon grated ginger, saut�ed green onion
and garlic, and 1/2 cup cashews.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0
Champagne Chops
Recipe By :
Categories : Fast 'n Fancy Main Dishes
Nat. Pork Producers Council Pork

-------- ------------ --------------------------------
8 2-ounce boneless center loin chops -- about 1/2 -inch thick
2 tablespoons flour
1/2 teaspoon salt
Dash white pepper
1 teaspoon butter -- melted
1 teaspoon olive oil
3/4 cup champagne
OR
3/4 cup dry white wine
1/4 cup sliced fresh mushrooms
1/2 cup heavy cream
Combine flour, salt and pepper. Lightly dredge chops in flour mixture.
Heat oil and butter in nonstick skillet; add chops and saut� about 2
minutes on each side. Add champagne; cook over medium heat about 4-5
minutes. Remove chops, set aside and keep warm. Add mushrooms and cream to
skillet; cook over low heat,stirring constantly, just until thickened.
Return chops to pan,cook just to reheat and serve immediately.
Source:
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat;
Nutr. Assoc. : 4559 0 0 0 0 0 2130706543 0 0 0 0
Charming Chicken Citrus Spirals
Recipe By :
Categories : California Olive Industry Main Dishes
Poultry

-------- ------------ --------------------------------
1 1/2 cups California ripe olive slices
2 cups rice -- cooked and cooled
1/2 cup sweet orange marmalade*
6 chicken breasts (boneless and skinless)
2 cups citrus marinade**
Combine ripe olive slices with rice and marmalade. Reserve.
Flatten chicken breasts with mallet between two sheets of foil, plastic
wrap or waxed paper. Place in shallow bowl. Pour marinade over chicken.
Cover and chill for several hours or overnight. Remove chicken from
marinade, reserving remaining liquid. Spread 1/3 cup olive mixture over
each breast. Roll into tight cylinders and place seam side down on baking
sheet treated with non stick spray. Bake at 400�F for 20 minutes, or until
chicken is firm to the touch. Baste frequently with remaining marinade.
Slice into 3/4" slices, if desired.
Source:
"California Olive Industry"
"http://www.calolive.org/index.html"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2
Other Carbohydrates
NOTES : * Smucker's & trade

** Lawry's & trade; Citrus Grill
Nutr. Assoc. : 2678 2840 4306 2314 968
Cheesy Potato-Ham Chowder

Recipe By :
Categories : Nat. Pork Producers Council Pork
Soups/ Stews/ Chowders

-------- ------------ --------------------------------
2 3/4 cups water
1 medium carrot -- grated
1 rib celery -- chopped
1 medium onion -- peeled and chopped
1 4 1/2-ounce package Betty Crocker Julienne Potatoes mix
3 cups milk
3/4 cup cubed ham
1 tablespoon lemon juice
OR
1 tablespoon white wine
In a large saucepan combine water, carrot, celery, onion and dry potatoes
from mix. Bring to boiling; reduce heat, cover and simmer 20 minutes. Stir
in milk and packet of sauce mix. Stir well and return to boil. Boil gently
for 2 minutes. Stir in ham and lemon juice; heat through. If desired,
garnish with shredded Cheddar cheese, snipped parsley or cilantro.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 0 0 0 0 616 0 3255 3898 0 2130706543
Chef's Prime Filet Gruy�re
Recipe By :
Categories : Main Dishes Nat. Pork Producers Council
Pork

-------- ------------ --------------------------------
4 Chef's Prime Filet (3/4-inch-thick
boneless pork rib end steak)
Nonstick vegetable spray coating
1 cup chicken broth
1 teaspoon fines herbs (parsley chervil, chives,
crushed tarragon)
1/2 cup sliced leeks
OR
1/2 cup small onions
1/2 cup small mushrooms -- quartered
3 ounces process Gruy�re cheese -- shredded
2 tablespoons dry white wine
Spray a large skillet with nonstick coating. Cook pork over medium-high
heat for 4 minutes. Turn over and cook 4 minutes more or until pork is
done (slightly pink in the center). Remove pork from skillet; keep warm.
Carefully add broth to hot skillet. Stir in fine herbs, leeks and
mushrooms. Boil gently 4-6 minutes or until vegetables are tender and
mixture is reduced, about 5 minutes. Stir in cheese until melted. Add
wine. Serve Gruy�re Sauce with pork.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 5782 2130706543 0 27170 3891 0 2130706543 4196 697 0
Cherry Oatmeal Muffins
Recipe By :
Categories : Breads/ Muffins Breakfast/ Brunch
Cherry Marketing Institute

-------- ------------ --------------------------------
1 cup old-fashioned or quick-cooking oats -- uncooked
1 cup all-purpose flour
1/2 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon ground nutmeg
3/4 cup buttermilk
1 egg -- slightly beaten
1/4 cup vegetable oil
1 teaspoon almond extract
1 cup frozen tart cherries -- coarsely chopped
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing
bowl; mix well. Combine buttermilk, egg, oil and almond extract in a small
bowl. Pour buttermilk mixture into oats mixture; stir just to moisten
ingredients. Quickly stir in cherries (it is not necessary to thaw
cherries before chopping and adding to batter).
Spray muffin pan with nonstick spray. Fill muffin cups two-thirds full.
Bake in a preheated 400� oven 15 to 20 minutes.
Description:
"Perfect for breakfast-on-the-run or lunchbox treats."
Source:
"Cherry Marketing Institute"
S(Internet recipes):
"http://www.cherrymkt.org/index.html"
Yield:
"12 muffins"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : 1 cup canned tart cherries, drained and coarsely chopped, may be
substituted for 1 cup frozen tart cherries.
Nutr. Assoc. : 20223 0 0 0 0 0 0 0 0 3447
Chicken and Radish Pilaf
Recipe By :
The Radish Council Thirty or Less

-------- ------------ --------------------------------
1 pound boned and skinned chicken breasts -- cubed
1 teaspoon salt
1/4 teaspoon ground black pepper
4 tablespoons olive oil -- divided
1 large onion -- chopped (about 1 cup)
1 cup converted rice (uncooked)
1 teaspoon minced garlic
1 14-ounce can ready-to-serve chicken broth
1/4 teaspoon dried thyme leaves
1 10-ounce package frozen broccoli flowerets -- thawed
1 6-ounce bag radishes -- quartered (about 1-1/2 cups)
Sprinkle chicken with salt and pepper. In a large skillet heat 2

tablespoons of the olive oil over high heat. Add half the chicken; cook
and stir until browned, about 4 minutes. Remove to a bowl. Repeat with
remaining chicken. To skillet, add remaining 2 tablespoons olive oil; stir
in onion, rice and garlic. Cook and stir until rice is golden, about 5
minutes. Add chicken broth, 1/4 cup water and thyme. Bring to a boil;
reduce heat and simmer, covered, until rice is almost tender, about 15
minutes. Stir in chicken, broccoli and radishes. Cover and cook until rice
is tender, about 5 minutes.
Description:
"For this speedy skillet supper, chicken breasts, rice, onions and
garlic are saut�ed, then simmered. This one-pot dinner is table-ready
in about 30 minutes- a boon on busy weeknights."
Source:
"The Radish Council"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3
NOTES : Chicken and rice-that ever-popular dinner duo-gets jazzed up with

tangy radishes in Chicken and Radish Pilaf. Quartered radishes
are added during the last five minutes of cooking time to slightly
soften their crisp texture and zesty taste.
Nutr. Assoc. : 2314 0 0 0 0 537 0 0 3159 0 0
Chopped Chicken with Fenugreek Leaves
Recipe By :
Categories : Amma's Indian Recipes Poultry

-------- ------------ --------------------------------
SET ONE
2 pounds chopped chicken
2 medium onions -- chopped finely
1 tablespoon ginger paste
1 tablespoon garlic paste
2 medium green chiles
1 teaspoon turmeric powder
1 teaspoon red chili powder
Salt -- to taste
SET TWO
1 tablespoon coriander seeds powder
5 whole clove
5 garlic pods
1 piece cinnamon stick (1 inch)
1/2 pound fenugreek leaves -- without stems
1/4 cup oil
Boil all the items of Set 1 in a pot until the water evaporates.
In a skillet heat oil and add fenugreek leaves. On high heat fry the
leaves for 5 minutes and then add the contents of the above pot. Again, on
medium heat fry for 5 minutes. Crush items of Set 2 and add to the
skillet. Keep frying on low heat for another two minutes and remove from
heat
Always serve hot.
Cuisine:
"Indian"
Source:
"Amma's Indian Recipes"
"http://members.tripod.com/~Amma/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 7 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 6 1/2
Serving Ideas : Is great as a stuffing for sandwiches. Also, goes well with puri,
nan, plain white rice, chapathi, etc.
Nutr. Assoc. : 0 3056 0 0 0 3577 1549 2614 0 0 0 415 0 3506 2705 3271 0
Chopped Chicken with Mixed Vegetables
Recipe By :
Categories : Amma's Indian Recipes Main Dishes
Poultry

-------- ------------ --------------------------------
REQUIRED INGREDIENTS
500 grams chopped/minced chicken
1/3 cup oil
1 teaspoon sugar
1 1/2 teaspoons red chili powder
1/4 teaspoon turmeric
1 piece julienned ginger (2 inch)
2/3 cup cashew nut pieces
1 teaspoon garlic paste
1 teaspoon cumin seeds
4 whole clove
Salt -- to taste
SET ONE
3 cups altogether of the following vegetables -- cut into bite-
size pieces
Capsicum
Cauliflower
Carrots
French beans
Heat oil on medium in a skillet and when oil is hot add cumin seeds,
cashew nuts and cloves. Fry until the nuts turn light brown and then add
onion, ginger pieces, garlic paste, salt, turmeric and red chili powder.
Fry for three minutes.
Next add vegetables and sugar. Fry for 5 minutes on medium heat and later
add chicken pieces, stir well, cover and let cook on low heat for 15
minutes.
Cuisine:
"Indian"
Source:
"Amma's Indian Recipes"
"http://members.tripod.com/~Amma/"
T(Cooking time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 7 1/2
Serving Ideas : This dish is good as a stuffing for sandwiches.
Nutr. Assoc. : 0 3056 0 0 2614 0 3520 2505 0 0 491 0 0 0 0 0 0 0 0 0
Cinnamon Apple Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 boneless pork chops -- 3/4-inch thick
Vegetable oil
1 teaspoon black pepper
1/2 cup chicken broth
1 1/2 cups Chunky applesauce
heated with
2 tablespoons Cinnamon red hot candies*
Heat a nonstick skillet over medium-high heat. Brush chops lightly with
oil and brown chops on both sides, turning once, about 3-4 minutes.
Sprinkle chops with pepper, add broth and lemon juice. Reduce heat to low,
cover and simmer gently for 5 minutes. To serve, top with applesauce and
cinnamon candies.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates
NOTES : *In small saucepan, stir together 1 1/2 cups applesauce and 2
tablespoons candies. Heat over medium heat, stirring often, until
candies are melted; stir well to thoroughly combine.
Nutr. Assoc. : 5788 0 0 0 0 31 0 905868
Cinnamon Sirloin Chops with Peach Sauce
Recipe By :
Pork

-------- ------------ --------------------------------
4 boneless pork sirloin chops -- 1/2-inch thick
1/2 teaspoon paprika
1/2 teaspoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/4 teaspoon ground allspice
1/8 teaspoon ground cloves
1 1 pound can sliced peaches -- drained
Combine paprika, flour, salt, cinnamon, allspice and cloves. Sprinkle

mixture on both sides of chops. Heat a heavy skillet over medium-high
heat, brush lightly with vegetable oil. Brown chops, about 3 minutes per
side, remove from skillet.
Add peaches and mustard to pan, cook and stir, scraping up any brown bits
from surface of pan. Return chops to pan, cover and simmer 5 minutes.
Source:
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5788 0 0 0 0 0 0 0 0
Cinnamon-Pineapple Pork
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound pork tenderloin -- cut into 8 crosswise pieces
1/4 teaspoon salt
2 tablespoons margarine -- divided
1 medium red bell pepper -- cut into julienne strips
1 8-ounce can pineapple chunks in natural juice -- undrained
1 tablespoon peeled, finely chopped, fresh ginger root
1 tablespoon finely chopped fresh jalape�o pepper
1/8 teaspoon cinnamon
1 tablespoon chopped fresh cilantro
Sprinkle each pork tenderloin piece with salt; press each piece to 1-inch
thickness. Heat 1 tablespoon margarine in large skillet over medium heat.
Add pork pieces; cook 3-4 minutes per side or until pork is tender. Place
pork pieces on serving plate; keep warm. Add remaining 1 tablespoon
margarine and red bell pepper to same skillet; cook about 3 minutes or
until crisp-tender. Reduce heat to low. Stir in pineapple and juice, wine,
ginger root, jalape�o pepper and cinnamon; simmer until liquid is reduced
to 1/4 cup. Spoon pineapple mixture over cooked pork pieces; sprinkle with
cilantro.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat;
Nutr. Assoc. : 0 0 0 0 1129 0 26051 26060 0 0
Citrus Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 pork loin butterfly chops -- 3/4-inch thick
1 teaspoon oil
1/4 cup sliced green onion
1 tablespoon orange peel
1/4 cup orange juice
1/4 teaspoon dried basil
Heat oil in a large skillet. Add pork chops and brown on one side over
medium heat; turn chops and add remaining ingredients. Cover and simmer
for 3-4 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4576 0 20030 0 0 0
Classic Rice Salad
Recipe By :
Categories : Salads Side Dishes
The Rice Council

-------- ------------ --------------------------------
3 cups cooked rice -- cooled
1/2 cup finely chopped onion
1/2 cup chopped sweet pickles
1 teaspoon salt
1 cup mayonnaise
1 2-ounce jar pimientos -- diced (1/4 cup)
4 hard-cooked eggs -- chopped
Lettuce leaves (optional)
Blend rice, onion, pickles, salt, pepper, mayonnaise, mustard, pimientos

and hard-cooked eggs thoroughly. Chill. Serve on lettuce leaves, if
desired.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat;
Nutr. Assoc. : 0 0 5208 0 0 0 0 4487 3236 2130706543
Climbers Crunchy Burrito
Recipe By :
Categories : California Egg Commission Eggs
Main Dishes

-------- ------------ --------------------------------
1 tablespoon sesame oil
1 teaspoon ginger -- finely grated
1 teaspoon fresh garlic -- grated
1 cup mushrooms -- thinly sliced
2 tablespoons green onions -- chopped
2 cups bok choy -- chopped
6 California Fresh Eggs
1 tablespoon soy sauce
1 tablespoon dry sherry
1 teaspoon cornstarch
2 teaspoons water
1 cup bean sprouts
2 Flour tortilla
Heat oil over medium heat. Add ginger and garlic and saut� until fragrant.
Add mushrooms and green onions and cook about 3 minutes. Add bok choy and
cook 2 minutes.
Break eggs into bowl and scramble. Pour into pan and stir with vegetables
until eggs are almost set.
Mix together soy sauce, sherry, cornstarch and water. Add bean sprouts and
soy sauce mixture to pan and stir together until slightly thickened. Spoon
into warm flour tortillas. Enjoy with plum sauce or soy sauce.
Description:
"Light, crispy and crunchy this burrito is perfect for an after-climb
snack."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 3218 0 0 0 0 0 3310
Coriander Chops
Recipe By :
Pork

-------- ------------ --------------------------------
1/4 cup coriander seeds
2 teaspoons cracked black pepper
1 cup diced onions
1/2 cup diced celery
1/2 cup diced carrot
1 large clove garlic -- minced
2 sprigs fresh rosemary
OR
1/2 teaspoon dry rosemary
2 bay leaves
4 butterfly pork chops -- about 1-inch thick
1/4 cup white wine
1 cup pork broth
2 teaspoons cornstarch
2 teaspoons white wine
Fresh cilantro or parsley (optional)
Brown coriander seeds in fry pan over medium heat. Cool. Crush or grind;
mix with pepper and set aside. Combine vegetables, rosemary and bay
leaves, set aside. Sprinkle both sides of chops with crushed coriander and
pepper. Heat oil in heavy fry pan, add chops and brown on both sides. Add
vegetables, wine and broth to fry pan; cover and simmer 12-15 minutes.
Remove chops and keep warm. Thicken sauce with 2 teaspoons cornstarch
mixed with 2 teaspoons white wine. Serve sauce with chops. Sprinkle with
fresh cilantro or parsley, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 415 0 2679 0 0 0 0 0 2130706543 0 5783 0 0 27257 0 0

2130706543
Country Pork and Noodles
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound roasted pork tenderloin -- diced (about 2 cups)
4 cups chicken stock -- divided
2 tablespoons cornstarch
7 ounces dry egg noodles
1/2 red bell pepper -- diced
3/4 cup frozen peas (about 4 ounces)
2 teaspoons butter
In small bowl stir together 1/4 cup stock and cornstarch, set aside. In
4-quart saucepan, bring remaining stock to a boil; add noodles and cook
for 5 minutes.
Stir in bell pepper, peas and black pepper. When noodles are soft, stir in
cornstarch slurry. Cook and stir until slightly thickened; stir in pork
and butter. Heat through.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 1169 0 0 530 0 3468 0 0
Country-Fried Pork and Peppers

Recipe By :
Pork

-------- ------------ --------------------------------
4 Chef's Prime Filet (3/4-inch-thick
boneless pork rib end steak)
2 tablespoons yellow cornmeal
1 tablespoon whole wheat flour
OR
1 tablespoon all-purpose flour
1 teaspoon paprika
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/4 teaspoon pepper
1/4 teaspoon ground cumin
1 medium green pepper -- cut in strips
1 medium sweet red pepper -- cut in strips
Pound pork to 1/4-inch thickness. Stir together the cornmeal, flour,

paprika, garlic salt, onion powder, pepper and cumin. Dip pork in water;
allow excess water to drip off. Coat with cornmeal mixture on both sides.
In large skillet heat olive oil. Cook pork over medium heat for 4 minutes.
Turn over and add pepper strips to skillet. Cook 4 more minutes or until
pork is nicely browned and just slightly pink in the center. Remove pork
from skillet. Cook peppers 1-2 minutes more if necessary until tender.
Serve pork with peppers.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 5782 0 2130706543 0 0 0 0 0 0 0 0 0 0
Cranberry-Glazed Ham Kabobs
Recipe By :
Categories : Kabobs Nat. Pork Producers Council
Pork Seasonal/Holiday
-------- ------------ --------------------------------
1/2 can jellied cranberry sauce
1/8 teaspoon ground cloves
1 teaspoon dry mustard
1 tablespoon cider vinegar
12 ounces boneless ham -- cut into 16 -1/2 inch cubes
1 red pepper -- cut into 1" squares
1 green pepper -- cut into 1" squares
1 20-ounce can juice-packed pineapple chunks -- drained
Using 8 wooden or metal skewers, thread 2 ham chunks, 4 pineapple chunks

and red and green pepper pieces on each. Place in a single layer on
shallow baking pan.
In small bowl, mix together cranberry sauce, cloves, mustard and vinegar.
Pour mixture over kabobs. Bake in 400�F oven 15-20 minutes, basting often.
Serve immediately.
Description:
"Serve ham this holiday and really give thanks for delicious
leftovers. These kabobs are easy to prepare and combine leftover ham
and cranberry sauce."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 470 0 0 0 3653 0 0 4494
Cranberry-Onion Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 4 ounce boneless pork chops
1 8-ounce bottle reduced-calorie French dressing
1 package dry onion soup mix
1 16-ounce can whole cranberry sauce
In large nonstick skillet, brown pork chops on one side over medium-high
heat. In a medium bowl, stir together remaining ingredients to mix well.
Turn chops; pour cranberry mixture over chops in skillet, bring to a boil.
Lower heat, cover and simmer for 10 minutes, until chops are just done and
still tender.
Serve with rice or noodles, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 4
Other Carbohydrates
Nutr. Assoc. : 887 246 993 470
Cucumber Oregon Hazelnut Salad
Recipe By :
Categories : Dundee Hazelnuts Salads
The Oregon Hazelnut Industry

-------- ------------ --------------------------------
2 large cucumbers -- seeded and diced
1 zucchini -- thinly sliced
1 red onion -- thinly sliced, separated
1 large clove garlic -- minced
1 large carrot -- grated
1 large avocado -- diced
1 cup unflavored yogurt
3 ounces crumbled blue cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Dash Tabasco
1/2 cup roasted and chopped Oregon hazelnuts
Mix all vegetables together in a large bowl. Combine yogurt, cheese, salt
and pepper, and Tabasco sauce. Toss with vegetables and garnish with
roasted hazelnuts.
Source:
"Dundee Hazelnuts & The Oregon Hazelnut Industry"
"http://www.teleport.com/~nuts/index.html;
http://www.oregonhazelnuts.org/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 8 1/2 Vegetable; 1 Fruit; 19
Nutr. Assoc. : 3010 0 0 0 0 0 4523 0 0 0 1471 3677
Cumin Turkey Tenderloins
Recipe By :
Categories : Main Dishes National Turkey Federation
Poultry

-------- ------------ --------------------------------
2 turkey tenderloins -- butterflied
1/4 cup flour
1 tablespoon cornmeal
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 teaspoon salt
On large plate, combine flour, cornmeal, cumin, salt and cayenne pepper.
Dip butterflied tenderloins into mixture, coating both sides well.
In large non-stick skillet over medium-high heat, saut� coated tenderloins

in oil for 3 to 4 minutes per side, until outside is golden brown and
inside is no longer pink (170�F).
Remove tenderloins and place on cutting board. Thinly slice across the
grain. Serve with salsa.
Source:
"National Turkey Federation"
"http://www.turkeyfed.org/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : Cooking Tip: To butterfly tenderloin: use a sharp knife, and

horizontally cut tenderloin from the side, almost in half. Open
up, like a book and flatten slightly by hand.
Nutr. Assoc. : 5360 0 0 0 0 0 0
Cumin-Scented Rice
Recipe By :

-------- ------------ --------------------------------
2/3 cup long-grained enriched rice
1 1/3 cups water
1/2 teaspoon salt
1/2 teaspoon cumin seed
In medium saucepan, bring rice, water, salt and cumin seed to boil. Cover,
lower heat and simmer 12-15 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
Per serving: 113 Calories (kcal); trace Total Fat; (2% calories from fat); 2g
Other Carbohydrates
Nutr. Assoc. : 20107 0 0 0
Curried Ham Salad
Recipe By :
Salads

-------- ------------ --------------------------------
3/4 pound boneless ham -- cut into thin strips (2 cups)
1 cup diced celery
1/2 cup raisins
1 11-ounce can mandarin orange segments -- drained
1/4 cup dry-roasted peanuts
1/2 cup reduced-calorie mayonnaise
2 teaspoons lime juice
1/2 teaspoon curry powder
In a large mixing bowl, combine pork, celery, raisins, mandarin oranges

and peanuts.
Arrange mixture on greens on individual salad plates. Combine mayonnaise,

lime juice and curry powder. Spoon dressing over salad.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 2 1/2 Fat;
Nutr. Assoc. : 5760 0 0 26476 0 0 0 0
Curried Peachtree Pork
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound boneless pork leg cutlets -- 1/4" thick
1/2 onion -- coarsely chopped
1/2 teaspoon ground ginger
2 teaspoons curry powder
1 cup chicken broth
1/4 teaspoon seasoned salt
1/2 cup coarsely chopped fresh or canned peaches
2 tablespoons peach jam
In nonstick skillet, heat oil over medium heat. Add cutlets and onion to
skillet and saut� pork quickly, about 2 minutes per side, until golden
brown. In medium bowl, stir together remaining ingredients. Pour mixture
over pork cutlets. Cook and stir gently, over low heat, until sauce
thickens, about 8-10 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 5782 0 0 0 0 0 0 0 2463 0

Curry Halibut Stroganoff
Recipe By :Gerry, Sitka, Alaska

Categories : Alaska Seafood Marketing Inst. Fast 'n Fancy
Fish and Seafood Main Dishes

-------- ------------ --------------------------------
2 tablespoons butter
1/4 cup chopped onion
1 teaspoon curry powder
8 ounces halibut -- cooked and flaked
1 can cream of chicken soup
1/2 cup plain yogurt
1/2 cup milk
1/2 teaspoon lemon juice
Saut� chopped onion and curry powder in butter. Stir in can of chicken
soup, yogurt, milk, lemon juice and halibut.
Serve over rice or noodles. Garnish with tomato slices and parsley, or
chopped unsalted peanuts, currants and chutney.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Deviled Pork Buns
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound lean ground pork
4 ounces flat beer
2 garlic cloves (2 to 3 cloves)
1/2 medium onion -- minced
1/2 teaspoon salt (1/2 to 1 teaspoons)
2 teaspoons ground red chile (not chili powder)
1 teaspoon ground cumin
1/2 teaspoon ground coriander
6 soft sandwich buns
Yellow mustard
Chopped onion -- for garnish
In skillet, cook and crumble ground pork. Stir in beer, garlic, onion and
salt; simmer for 20-30 minutes. Sprinkle remaining spices over pork
mixture, mix well and simmer for 5-10 minutes more to allow flavors to
blend. Serve on buns, topped with mustard and chopped onion.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat;
Nutr. Assoc. : 3623 0 620 0 1326 3611 3616 0 3327 0 0
Devilish Pork Cutlets
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound boneless pork loin -- cut into 6 equal pieces
1/2 cup flour
seasoned with
1 teaspoon butter
2 tablespoons vinegar
1 cup sour cream
2 tablespoons Dijon-style mustard
2 tablespoons green peppercorns
Place each loin slice between two pieces of plastic wrap, flatten to
1/8-inch thickness.
Dredge cutlets in seasoned flour. Heat butter and oil in large skillet
over medium-high heat. Brown cutlets quickly, about 2-3 minutes on each
side. Remove from pan and keep warm. Add vinegar and broth to skillet,
bring to boil and stir until reduced to about 1/2 cup. Lower heat, stir in
sour cream and mustard and whisk until smooth. Add pepper corns, simmer
and stir gently until sauce thickens slightly. Pour sauce over cutlets.
Garnish with sweet gherkins, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 2311 0 0 0 0 0 0 0 0 0 0
Dilled Pork Cutlets
Recipe By :
Pork

-------- ------------ --------------------------------
4 boneless pork loin cutlets -- pounded to 1/4-inch thick
2 teaspoons butter
2 tablespoons brown mustard (Dijon or stoneground)
2 teaspoons dill weed
In a small bowl, stir together mustard, lemon juice and dill weed. In a
large heavy skillet, melt butter over medium-high heat. Brush cutlets on
both sides with mustard sauce; cook quickly until browned on both sides,
turning once. Serve hot.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5788 0 940 0 0
Dilly Shrimp Salad
Recipe By :
Categories : Alaska Seafood Marketing Inst. Fish and Seafood
Salads

-------- ------------ --------------------------------
12 ounces Alaska pink shrimp (about 2-1/2 cups)
1/2 cup thinly sliced onion
1/4 cup Italian-style salad dressing
1/4 teaspoon dill weed (up to 1/2 teaspoon)
1 quart torn salad greens
1/4 cup sliced water chestnuts
Combine shrimp, onion, salad dressing and dill weed. Marinate,

refrigerated, 1 hour to blend flavors.
Toss greens and water chestnuts in salad bowl. Spoon shrimp into center of
greens. Toss just before serving.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 1372 0 758 20204 26102 5473
Easy Bake Chicken Casserole
Recipe By :
Categories : Casseroles Main Dishes
Poultry Rag�

-------- ------------ --------------------------------
1 pound boneless chicken breast -- cut into 1" cubes
1 jar any flavor Rag� Chicken Tonight Cooking
Sauce for Chicken
1 cup instant rice -- uncooked
Preheat oven to 400 degrees F. Place chicken in an 11" � 7" baking dish.
Add sauce, stirring to coat chicken evenly. Cover tightly and bake 35 to
40 minutes or until chicken is thoroughly cooked.
Remove chicken from oven and immediately add rice to casserole; stir to
mix well. Cover tightly and let stand 5 minutes or until rice is tender.
Serves 4 to 6.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Extra rice can be added for thicker consistency.

Nutr. Assoc. : 2313 459 0 0 0
Easy Chicken Casserole
Recipe By :
National Pasta Association Pasta
Poultry

-------- ------------ --------------------------------
8 ounces Ziti, Mostaccioli or other medium pasta
shape -- uncooked
2 tablespoons margarine -- divided
8 ounces mushrooms -- sliced
3 tablespoons all-purpose flour
1 tablespoon Dijon mustard
1 3/4 cups skim milk
1/4 teaspoon salt
2 5-ounce cans chunk white chicken -- drained and flaked
1 2-ounce jar pimentos -- drained and sliced
Preheat oven to 350�F. Prepare pasta according to package directions.

While pasta is cooking, melt 1 tablespoon margarine in skillet over
medium-high heat. Add mushrooms and saut� 2 to 3 minutes. Drain off any
liquid and set mushrooms aside. Place the remaining margarine in the
skillet and melt over medium-low heat. With a wire whisk, stir in flour.
Gradually add the Dijon mustard, milk and salt, stirring constantly until
mixture boils and thickens. Once thickened, stir in mushrooms and remove
from heat.
When pasta is done, drain well. Return pasta to the pot and add chicken,
mushroom mixture, pimentos, cheese and pepper. Combine all ingredients
together and transfer to a 2-quart casserole dish. Bake for 15 minutes or
until heated through. Serve immediately.
Serves 4 to 6
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 5662 0 0 0 0 0 0 2446 1124 0 3622
Easy Oriental Supper
Recipe By :
Pork

-------- ------------ --------------------------------
4 pork chops -- 3/4-inch thick
1/4 cup Oriental stir-fry sauce
1 8-ounce can pineapple tidbits -- drained, reserving 1/4 cup juice
2 tablespoons brown sugar
1 16-ounce package frozen broccoli, carrots, water chestnuts,
red pepper
Heat nonstick skillet over medium-high heat. Brush chops lightly with
vegetable oil. Cook for 6 minutes, turning once, until evenly browned.
In a small bowl, stir together stir-fry sauce, pineapple juice and brown
sugar; add to skillet with vegetables. Reduce heat to low; cover and cook
for 8-10 minutes or until vegetables are crisp-tender.
Stir in pineapple. Cook for 3-5 minutes or until sauce thickens slightly.
Serve with egg rolls, rice and tea.

Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 3 Vegetable; 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 5783 560 1129 0 1566 0
Easy Speedy Omelet
Recipe By :
Eggs Omelettes

-------- ------------ --------------------------------
2 large California Fresh Eggs
2 tablespoons water
1 tablespoon butter or margarine
1/2 cup filling (1/2 to 1 cup)
For each omelet, beat together 2 large CALIFORNIA FRESH EGGS and 2
tablespoons of water.
In 7-10" omelet pan or skillet, over medium heat, heat 1 tablespoon butter
or margarine until just hot enough to sizzle a drop of water. Pour in egg
mixture. Mixture should set immediately at edges.
With an inverted pancake turner, carefully push cooked portions at edges

toward center so uncooked portions can reach hot pan surface.
While drawing cooked portions toward center, tilt pan and move cooked
portions as necessary.
While top is still moist and creamy-looking, spoon about 1/2 to 1 cup
filling on one side of omelet. With pancake turner, fold unfilled side of
omelet over filling. Don't worry if it tears. When flipped onto plate,
tears won't be visible.
Slide omelet from pan onto plate or invert onto plate with a quick flip of
the wrist.
Source:
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3218 0 222 2130706543
Egg Drop and Noodle Soup
Recipe By :
Categories : National Pasta Association Pasta
Side Dishes Soups/ Stews/ Chowders
Thirty or Less

-------- ------------ --------------------------------
8 ounces Medium Egg Noodles -- uncooked
8 14 1/2-ounce cans low-sodium chicken broth
2 large eggs
4 tablespoons water
1/2 teaspoon freshly ground black pepper
1 cup frozen chopped spinach -- thawed and drained well
OR
1 cup chopped fresh spinach -- stems removed
Salt to taste
In a medium saucepan, heat the chicken broth to a boil. Stir in the egg
noodles and cook according to package directions. Meanwhile, beat the eggs
and water together until blended. Beat in the Parmesan cheese and pepper.
Stir the spinach into the broth and reheat to boiling. Pour the egg
mixture into the soup slowly while stirring constantly with a fork. Cook
30 seconds. Check the seasoning and add salt if desired. Serve hot.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 530 4017 0 0 0 0 2130706543 0 0 1326
Egg Noodles with Oriental Seasoning
Recipe By :

-------- ------------ --------------------------------
4 ounces Medium or Wide Egg Noodles -- uncooked
1/4 cup water
2 tablespoons low-sodium soy sauce
1 teaspoon vinegar
1 teaspoon sugar
2 scallions -- trimmed and thinly sliced
1 clove garlic -- finely chopped
1/2 teaspoon dried ginger
1/4 pound snow peas -- trimmed
Prepare egg noodles according to package directions. While egg noodles are
cooking, stir the water, soy sauce, vinegar, sugar and cornstarch together
in a small bowl until the sugar and cornstarch are dissolved. Set aside.
When noodles are done, drain well. Heat the vegetable oil in a wok or
large, deep skillet over high heat. Add the scallions, garlic and ginger
and stir until the garlic and ginger are fragrant, about 15 seconds. Add
the snow peas and toss just until they begin to change color, about 10
seconds. Add noodles and toss with the seasoned oil. Stir in the soy sauce
mixture and pour all into the wok. Stir well until the sauce is thickened
and the noodles are evenly distributed. Transfer immediately to a serving
dish. Serve hot.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 530 0 4026 0 0 0 0 0 0 631 0
Elegant Baked Snapper
Recipe By :Marian, Myers Chuck, Alaska


-------- ------------ --------------------------------
2 pounds snapper fillets
1 cup sour cream
1 teaspoon seafood seasoning
1 teaspoon dill weed
1/2 cup onion -- finely minced
1/2 teaspoon pepper
3/4 cup grated Cheddar cheese
Place fillets in a baking dish and sprinkle with dill weed. Mix the sour
cream, seafood seasoning, and pepper together and use a rubber scraper to
"frost" the mixture over the fillets. Sprinkle with the chopped onion and
the grated Cheddar cheese. Bake at 400� degrees until lightly browned and
the fish flakes easily with a fork when tested in the center.
Microwave version: Prepare as above, cover and cook in the microwave on

high for 8 minutes. Test and continue to cook until the fish flakes
easily. Brown in the oven (lightly).
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5018 0 2419 0 0 0 0
Fabulous Hazelnut Bars
Recipe By :
Categories : Candies Dundee Hazelnuts
-------- ------------ --------------------------------
1 cup chopped Oregon hazelnuts
1 cup butter
1 cup creamy peanut butter
1 12-ounce bag butterscotch chips
5 cups pastel mini-marshmallows
1 3/4 cups flaked coconut
Toast nuts in 350� oven for 5 to 8 minutes. Melt butter, peanut butter and
chips together over low heat. Cool slightly. Add marshmallows, nuts and
3/4 cup coconut. Mix well. Pat mixture into a buttered 9x13-inch pan.
Sprinkle on remaining coconut, press into top slightly. Cool in
refrigerator until firm. Cut into bars.
Source:
Yield:
"16 bars"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 5 1/2
NOTES : Freezes well.

Nutr. Assoc. : 3677 0 5011 0 4150 2737
Fantastic Pork Fajitas
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound pork strips
1/2 medium onion -- peeled and sliced
1 green pepper -- seeded and sliced
4 flour tortillas -- warmed
Heat large nonstick skillet over medium-high heat. Add oil, heat until
hot. Toss pork strips, onion and pepper slices into skillet and stir-fry
quickly 4-5 minutes. Roll up portions of the meat mixture in flour
tortillas and serve with purchased salsa, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 5834 0 0 0 0
Fibre-Rich Bean Muffins
Recipe By :

-------- ------------ --------------------------------
1 cup raisins
1 cup boiling water
3 eggs
1 cup oil
2 cups white sugar
1 14-ounce can beans in tomato sauce
1/2 teaspoon salt
3 cups flour
1 teaspoon vanilla
1 teaspoon soda
1 teaspoon cinnamon
1/2 teaspoon baking powder
1 cup walnuts (optional)
Mix raisins with boiling water, stir and set aside. Beat eggs, oil, sugar,
vanilla and beans until beans are broken. Add flour, remaining
ingredients, including raisins and water. Mix well. Spoon batter into
large paper muffin cups. Bake at 325 degrees F (160 degrees C) for 30
minutes.
Source:
Yield:
"24 muffins"
T(Bake):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 1
Other Carbohydrates
NOTES : Ontario White Bean Producers

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 0 0 0 0 1440 255 0 0 0 81 0 0 2130706543
Firecracker Shrimp
Recipe By :
Categories : Fish and Seafood The National Honey Board

-------- ------------ --------------------------------
1/3 cup honey
1/4 cup soy sauce
1 tablespoon rice wine vinegar
2 teaspoons grated orange peel
1/4 teaspoon crushed red pepper flakes -- or to taste
4 garlic cloves -- minced
2 teaspoons minced fresh ginger
1 red bell pepper -- seeded and chopped
1 cup snow peas -- cut into 1-inch pieces
1 1/2 pounds shrimp -- peeled and deveined
3 green onions -- cut into 1-inch pieces
6 cups cooked white rice -- optional
In small bowl, whisk together honey, soy sauce, vinegar, cornstarch,

orange peel and red pepper flakes until thoroughly mixed and cornstarch is
dissolved. Set aside. Heat oil in wok or large, heavy skillet over
medium-high heat. Stir in garlic and ginger; stir-fry until fragrant,
about 1 minute. Add bell pepper and snow peas; stir-fry 1 minute until
crisp-tender. Add shrimp and green onions; stir-fry until shrimp just
turns pink, about 1 minute. Stir in reserved soy sauce mixture; cook and
stir until sauce boils and thickens. Serve over cooked rice, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1
Nutr. Assoc. : 0 0 0 0 0 4714 0 0 26086 0 0 1372 0 0
Flash Primavera
Recipe By :

-------- ------------ --------------------------------
1 pound Mostaccioli, Ziti or other medium pasta
shape -- uncooked
1 head broccoli
OR
1 head cauliflower -- cut into small florets
1 tablespoon cornstarch
1/4 cup water
3 cloves garlic -- minced
1 15 1/2-ounce can low-sodium chicken broth
1 10-ounce package frozen mixed vegetables -- thawed
1 10-ounce package frozen chopped spinach -- thawed
1 cup grated Parmesan cheese
Prepare pasta according to package directions. Three minutes before the

pasta is done, stir in the broccoli or cauliflower. Drain pasta and
vegetables and transfer to a large bowl.
In a small bowl, dissolve the cornstarch in 1/4 cup of water. Put the
garlic in a large saucepan with chicken broth. Simmer over medium heat for
3 minutes. Whisk in the cornstarch. Stir in the mixed vegetables and
spinach and cook until hot, about 5 minutes. Toss the sauce and vegetables
with the pasta, season with salt and pepper and sprinkle with Parmesan
cheese and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 323 2130706543 0 26556 0 0 0 0 0 3472 0 0
Fresh Green Salad with Orange Segments and Fat-Free Honey Dressing
Recipe By :
Categories : Salads The National Honey Board

-------- ------------ --------------------------------
1/4 cup water
1/4 cup white wine vinegar with tarragon
OR
1/4 cup red wine vinegar
1/4 cup honey
2 heads butter lettuce
1 head radicchio -- leaves separated
2 oranges -- peeled and separated into segments
Combine water, vinegar and honey in small jar; cover and shake to mix
ingredients. Arrange lettuce and radicchio on 6 salad plates. Divide
orange segments among salad plates; drizzle each with dressing.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 5555 0 2130706543 0 26637 26577 0 0
Fresh Halibut Baked with Smoked Salmon
Recipe By :Andrea, Cordova, Alaska


-------- ------------ --------------------------------
1/8 pound kippered (soft-smoked) salmon -- cut in 1/4" strips
4 tablespoons sherry
2 pounds halibut steak -- 1 inch thick
4 ounces butter
2 tablespoons coarsely chopped walnuts -- optional
Pepper
Melt butter in skillet over medium flame; when very hot but not smoking,
brown steaks quickly, 2 minutes on each side; add lemon juice and sherry;
season with pepper to taste; heat 1 minute only; remove from heat.
Place halibut in shallow glass dish; pour pan juices over; garnish with
nuts and smoked salmon. Bake at 350� for 10 minutes or until fish flakes
with a fork.
Source:
T(Baking Time):
"0:35"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5003 0 0 0 0 20187 0
Fresh Tomato Napoleon
Recipe By :
Side Dishes

-------- ------------ --------------------------------
4 medium-sized fresh Florida tomatoes
3 tablespoons olive oil
1 1/2 tablespoons lemon juice
1/4 teaspoon powdered mustard
1/4 teaspoon salt
1/4 teaspoon sugar
4 cups mixture of torn baby lettuces or other
bite sized salad greens
1/2 cup crumbled goat cheese
OR
1/2 cup crumbled Feta cheese
OR
1/2 cup shredded Mozzarella cheese (about
2-ounces)
Use tomatoes held at room temperature until fully ripe. Cut a thin slice
from the bottom of each tomato and discard; then cut remaining tomatoes
into 4 slices each; set aside.
In a small bowl, mix oil, lemon juice, mustard, salt and sugar until well
blended. In a medium bowl, toss greens with about 1 tablespoon of the
dressing.
On each of 4 plates, place a bottom tomato slice;sprinkle lightly with

cheese and greens. Repeat layering 3 more times ending with the top tomato
slice; drizzle with remaining dressing.
Serve as an appetizer, with grilled beef or chicken, on a salad plate with

cheese and fish salad, etc.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2
Nutr. Assoc. : 26367 0 0 938 0 0 0 26102 26153 0 2130706543 0 2130706543
Fruit Salad with Honey Lime Dressing
Recipe By :

-------- ------------ --------------------------------
1/2 cup honey
1/2 cup lime juice
Pinch nutmeg or cinnamon
1 quart sliced fruit (a combination of berries,
apples, melon, etc.)
In blender or food processor, combine honey, juice and seasoning; blend

until smooth. In medium bowl, toss fruit with dressing and chill until
ready to serve.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 2
Nutr. Assoc. : 0 0 962 4377
Fruit Salad with Honey-Orange Dressing
Recipe By :

-------- ------------ --------------------------------
1/2 cup low-fat plain yogurt
1/4 cup nonfat mayonnaise
1/4 cup honey
3/4 teaspoon grated orange peel
1/4 teaspoon dry mustard
3 tablespoons orange juice
1 1/2 teaspoons vinegar
4 cups assorted fruit
Whisk together yogurt, mayonnaise, honey, orange peel and mustard in small
bowl until blended. Gradually mix in orange juice and vinegar. Toss fruit
gently with dressing. Cover and refrigerate until ready to serve.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4522 0 0 0 0 0 0 4435
Fruit Smoothie
Recipe By :
Categories : Beverages Indiana Soybean Board
-------- ------------ --------------------------------
1 10.5-ounce package soft lite silken tofu
1 medium banana
2 cups unsweetened orange-pineapple juice -- chilled
1 8-ounce can unsweetened crushed pineapple -- chilled
Combine all ingredients in electric blender; cover and process until

smooth. Serve immediately.
Source:
"Indiana Soybean Board"
"http://www.soyfoods.com/index.html"
Yield:
"5 Cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26519 0 1006 3001
Fruited Pork Chops
Recipe By :
Pork

-------- ------------ --------------------------------
Vegetable oil
1 16-ounce can sliced peaches -- drained
1/2 cup apricot preserves
OR
1/2 cup raspberry preserves
1/4 cup western-style barbecue sauce
1 tablespoon finely shredded orange peel
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/4 teaspoon pepper
Heat a large skillet over medium-high heat. Brush chops lightly with oil
and brown on each side; remove from pan. Add all remaining ingredients to
skillet, stir to blend and bring to boiling. Return chops to skillet.
Cover tightly; cook over low heat for 5-6 minutes, until chops are just
done.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat;
Nutr. Assoc. : 887 0 0 2130706543 0 4684 85 20085 0 0 0 0
Garlic Oven Potatoes
Recipe By :
Categories : Lawry's Side Dishes

-------- ------------ --------------------------------
4 medium potatoes -- quartered and sliced
1 onion -- peeled and sliced
1 1/2 teaspoons Lawry's Garlic Salt
1/2 teaspoon Lawry's Seasoned Pepper
In large resealable plastic bag, shake together all ingredients until

evenly coated. Spray baking sheet with nonstick cooking spray; spread
potato mixture out on baking sheet. Bake in preheated 400�F oven for 45
minutes, stirring after 30 minutes.
Description:
"These potatoes are so fast and easy to prepare, smell wonderful while
baking and are irresistible when served!"
Source:
"Lawry's"
"http://www.lawrys.com/"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : May be cooked over the grill. Wrap potato mixture in heavy-duty
foil that has been sprayed with nonstick cooking spray� seal edges
thoroughly. Place on grill and cook for 30 minutes then turn foil
'package' over and cook 15 minutes more.
Nutr. Assoc. : 0 0 0 3508 4871
Gazpacho Pasta with Cannellini Beans
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Elbow Macaroni, Radiatore or other medium
pasta shape -- uncooked
3 large ripe tomatoes -- finely diced
2 medium cucumbers -- peeled, seeded and finely diced
1 medium red onion -- diced
2 cups vegetable juice
OR
2 cups tomato juice
1 tablespoon Worcestershire sauce
3 tablespoons red wine vinegar
1 16-ounce can cannellini beans -- drained and rinsed well
3 tablespoons chopped fresh parsley
Prepare pasta according to package directions. Drain and rinse under cold
water.
In a large bowl, stir together remaining ingredients; serve.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 6 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 0 Fat;
Nutr. Assoc. : 26044 4719 0 0 0 0 2130706543 1656 0 512 0 0
Ginger-Mustard Pork Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 4 ounce boneless pork loin chops -- 1/2-inch thick
2 tablespoons flour
1 teaspoon butter
2 teaspoons minced fresh ginger
2 teaspoons Dijon-style mustard
2 teaspoons grainy mustard
4 scallions -- minced
Dust chops lightly with flour. Melt butter in nonstick fry pan and saut�
chops over medium-high heat until brown on both sides, about 2-3 minutes
per side. Remove chops and keep warm.
Pour broth into skillet, increase heat and deglaze skillet by boiling and
scraping loose browned bits on bottom of pan. Add ginger and cook,
stirring frequently, 2 minutes. Stir in mustards and scallions. Season
with salt and pepper. Spoon sauce under chops.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 888 0 0 0 26086 0 26012 0 2130706543
Ginger-Plum Pork
Recipe By :
Pork

-------- ------------ --------------------------------
1 8-ounce jar plum preserves
2 teaspoons ground dry ginger
OR
1 tablespoon grated fresh ginger
3 tablespoons cider vinegar
Heat oil in large nonstick skillet over medium-high heat. Brown chops on
one side, turn; stir together remaining ingredients and add to skillet.
Cover skillet, lower heat and simmer 5 minutes. Serve with roasted potato
wedges, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5783 0 0 2130706543 0 20083 0
Gingered Blueberry-Melon Toss
Recipe By :
Categories : Fruit The N. A. Blueberry Council

-------- ------------ --------------------------------
1/2 tablespoon honey
1 tablespoon fresh lime juice
1/2 teaspoon grated lime peel
2 cups fresh or frozen blueberries
1 cup diced cantaloupe
In a large bowl combine honey, lime juice, lime peel and ginger until well
blended. Add blueberries and cantaloupe. Toss to coat. Serve at room
temperature or chilled over ice cream, pound cake, cut-up fruit, etc.
Source:
"The North American Blueberry Council"
"http://www.webcom.com/bberry/"
Copyright:
"� The North American Blueberry Council"
Yield:
"3 "
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 3948 0 3338 245

Gingered Snow Peas
Recipe By :

-------- ------------ --------------------------------
1 pound fresh snow peas
1 garlic clove -- minced
1 teaspoon grated ginger
2 tablespoons dry sherry
Clean snow peas, trimming if necessary. In large skillet, heat the oil
over medium heat; stir in snow peas, garlic and ginger. Saut� for 1-2
minutes, until peas are tender. Toss with sherry and serve immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 20083 0
Greek-Style Pork Pocket Sandwich
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound pork strips
1/2 cup Caesar-style dressing (purchased)
2 pita loaves -- halved
4 tablespoons cucumber dressing (purchased)
1 small red onion -- peeled and thinly sliced
Stir together pork strips and Caesar dressing; place in a shallow pan and
roast in a preheated 450�F oven until pork is crisp and lightly browned,
about 10 minutes.
Open each pita half to form a pocket. Distribute pork among each half. Top
each sandwich with a tablespoon of the cucumber dressing and some sliced
red onion.
Cuisine:
"Greek"
Source:
T(Cooking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4575 2418 20156 605 0 0
Green and White Fettuccine, Arugula, Goat Cheese and Roasted Peppers
Recipe By :
Categories : Appetizer/Snack National Pasta Association

-------- ------------ --------------------------------
12 ounces green and white Fettuccine -- uncooked
OR
2 teaspoons olive oil
1/2 cup minced shallots
1/4 teaspoon crushed red pepper flakes
4 red bell peppers -- roasted and cut into strips
OR
1 7-ounce jar roasted red peppers -- drained and cut into thin strips
3 cups arugula leaves -- rinsed and chopped
1/2 teaspoon dried basil
1/4 cup minced parsley
1/2 cup fresh goat cheese (optional)
Cook pasta according to package directions; drain.
Heat oil in a large frying pan. Saut� shallots, red pepper flakes and
garlic, about 2 minutes. Add roasted red peppers and simmer 5 minutes on
medium heat. Add arugula leaves, basil and chopped parsley. Saut� for 2
minutes.
Pour sauce over pasta and toss lightly. Add goat cheese and stir
thoroughly. Serve immediately.
Serves 6 or 8 as an appetizer
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 5850 2130706543 0 986 0 4714 0 0 0 2130706543 0 0 0 639
Green Beans and Cabbage with Coriander Butter
Recipe By :

-------- ------------ --------------------------------
3 cups chopped cabbage
1 1/2 cups fresh cut green beans
1 teaspoon ground coriander
In a large skillet, melt butter over medium-high heat for 3 to 4 minutes,

until butter just begins to turn golden brown. Remove from heat and add
cabbage and green beans; toss to coat with butter.
Sprinkle in 1 teaspoon ground coriander and toss well. Return to stove and
cook over low heat, covered, 10 to 15 minutes, until vegetables are
crisp-tender, stirring occasionally.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4920 3568 414
Green Beans and Red Onion Salad
Recipe By :
Categories : Nat. Pork Producers Council Salads
Side Dishes

-------- ------------ --------------------------------
1 10-ounce package French-cut green beans
1/2 red onion -- thinly sliced
4 tablespoons non-fat Italian dressing (purchased)
Cook green beans according to package directions, drain and place in

serving dish; toss gently with red onion slices and dressing and serve
warm or at room temperature.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 3331 0 4236
Halibut Delight
Recipe By :Paula, Fairbanks, Alaska


-------- ------------ --------------------------------
1 pound halibut -- cut into chunks
1 cup flour
1 1/2 teaspoons garlic powder
1 1/2 teaspoons curry powder (or a bit less)
1 teaspoon marjoram
2 teaspoons baking powder
3/4 teaspoon lemon pepper
2 cups Panko (Japanese bread crumbs)
8 ounces flat beer
Combine flour, garlic powder, curry powder, marjoram, baking powder, and
lemon pepper. Mix well. Slowly add enough flat beer to make a thick
batter.
Dip halibut in batter and then roll in Panko. Let stand for 2 minutes.
Deep fry in 375�F fat until golden brown. Drain on absorbent paper and
serve with a tartar sauce or a zesty tomato, horseradish sauce for
dipping.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 7 Lean Meat; 0 Vegetable; 0 Fruit; 8 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 3645 0 0 492 0 0 0 5801 0
Halibut Italiano
Recipe By :Lillian, Sitka, Alaska


-------- ------------ --------------------------------
1 1/2 pounds halibut fillets -- (four pieces)
2 cups prepared spaghetti sauce
1/2 cup sliced mushrooms
1/4 cup sliced olives
1/2 cup Mozzarella or Cheddar cheese
Olive oil
Parsley -- for garnish
Lemon wedges -- for garnish
Place fish in oiled baking pan. Top with mushrooms and olives. Pour
spaghetti sauce over top and bake for 10 minutes at 400 degrees.
Remove from oven and sprinkle with cheese. Bake 10 more minutes, or until
fish flakes easily with a fork. Serve with chopped parsley over the top
and a lemon wedge on the side.
Other types of white fish may be substituted.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3645 5072 4977 4971 922 0 0 3904
Halibut Soup
Recipe By :Marcella, Ketchikan, Alaska


-------- ------------ --------------------------------
4 large potatoes
1/2 onion
2 pounds halibut
1 12-ounce can evaporated milk
1 can cream of celery soup -- undiluted
Pepper -- to taste
Dice potatoes and onions and put in pan. Add water to cover potatoes. Boil
until potatoes are tender. Add halibut and cook until fork goes into
halibut easily, about 5 to 7 minutes.
Add milk and soup and simmer for 5 minutes. Add pepper to taste.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 0 0 0 0 0
Hazelnut Dijon Potato Salad
Recipe By :
Categories : Dundee Hazelnuts Salads
Side Dishes The Oregon Hazelnut Industry

-------- ------------ --------------------------------
1 cup mayonnaise
2 tablespoons Dijon-style mustard
2 teaspoons dried dillweed
1 teaspoon salt
1/4 teaspoon pepper
2 pounds cooked small red potatoes -- cubed
1 cup sliced radishes
4 green onions -- thinly sliced
Combine mayonnaise, mustard, dillweed, salt and pepper. Add remaining

ingredients and mix to coat vegetables. Chill and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 20040 3109 0 0 2299 1223 3585 3677
Herbed Alaska Pollock and Broccoli
Recipe By :
Main Dishes Microwave

-------- ------------ --------------------------------
1 10-ounce package frozen broccoli spears
2 3-ounce Alaska pollock fillets (3 to 5 ounces
each)
2 teaspoons olive oil
1/8 teaspoon oregano -- crushed
1/8 teaspoon thyme -- crushed
1 tablespoon minced parsley
Microwave Directions: Place broccoli in shallow microwave safe dish. Cover

with waxed paper and microcook at high 3 minutes. Separate spears; place
Alaska pollock in dish with broccoli. Brush with oil; sprinkle with
oregano and thyme. Cover with waxed paper. Microcook at high 4 to 5
minutes or until fish flakes when tested with a fork and broccoli is
tender; rotate dish 1/4 turn twice during cooking. Sprinkle with parsley.
Oven Directions: Cook broccoli in boiling water 1 to 2 minutes or until

spears can be separated. Drain and place in greased shallow baking dish
with Alaska pollock; brush with oil and sprinkle with oregano and thyme.
Bake, covered, at 450�F, allowing about 10 minutes cooking time per inch
of thickness measured at its thickest part or until fish flakes when
tested with a fork. Sprinkle with parsley.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 4536 0 0 0 0
Honey Balsamic Vinaigrette
Recipe By :

-------- ------------ --------------------------------
1/2 cup canned apricots -- drained
1/3 cup balsamic vinegar
OR
1/4 cup honey
2 teaspoons Dijon mustard
1 teaspoon dry Italian seasoning
1/4 teaspoon salt and pepper
In blender or food processor, combine apricots, vinegar, honey, mustard,

garlic and seasonings; blend until smooth. With motor running, slowly
drizzle in olive oil until combined.
Source:
Yield:
"1 Cup"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 2073 0 0 2130706543 0 0 0 3776 0 0
Honey Nut Stir-Fry
Recipe By :
The National Honey Board

-------- ------------ --------------------------------
1 pound pork steak
OR
1 pound boneless chicken breast
1/3 cup honey
3 tablespoons soy sauce
2 tablespoons vegetable oil -- divided
2 large carrots -- sliced diagonally
2 stalks celery -- sliced diagonally
1/2 cup cashews
OR
1/2 cup peanuts
Hot cooked rice
Cut pork into thin strips; set aside. Combine orange juice, honey, soy
sauce, cornstarch and ginger in small bowl; mix well. Heat 1 tablespoon
oil in large skillet over medium-high heat. Add carrots and celery;
stir-fry about 3 minutes. Remove vegetables; set aside. Pour remaining 1
tablespoon oil into skillet. Add meat; stir-fry about 3 minutes. Return
vegetables to skillet; add sauce mixture and nuts. Cook and stir over
medium-high heat until sauce comes to a boil and thickens. Serve over
rice.
Makes 4-6 servings.

Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2130706543 0 2314 0 0 1396 0 0 0 2495 0 2130706543 0 0 0
Honey of a Dressing
Recipe By :
Categories : Condiments Salads

-------- ------------ --------------------------------
1/3 cup honey
1 teaspoon crushed dried oregano leaves
1/2 teaspoon salt
1/8 teaspoon ground red pepper
Combine vinegar and honey in small bowl; mix well. Stir in remaining
ingredients.
Source:
Yield:
"3/4 Cup"
- - - - - - - - - - - - - - - - - - -
Per serving: 30 Calories (kcal); trace Total Fat; (0% calories from fat); trace
Other Carbohydrates
Nutr. Assoc. : 0 0 3133 0 0
Honey Orange Marys

Recipe By :
Categories : Beverages The National Honey Board

-------- ------------ --------------------------------
4 cups tomato juice
1/4 cup honey
2 teaspoons prepared horseradish
1/2 teaspoon celery salt
Hot pepper sauce -- to taste
Worcestershire sauce -- to taste
Pepper -- to taste
Ice cubes
Celery sticks (optional)
Combine tomato juice, orange juice, honey, horseradish and celery salt in
large pitcher; stir until well blended. Season to taste with hot pepper
sauce, Worcestershire sauce and black pepper. Serve over ice in tall
glasses. Garnish with celery sticks, if desired.
Source:
Yield:
"5 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Honey-Herb Salad Dressing
Recipe By :
Categories : Condiments Salads

-------- ------------ --------------------------------
1/4 cup white wine vinegar
1/4 cup honey
2 tablespoons chopped fresh basil
OR
2 tablespoons chopped fresh mint
1 tablespoon minced green onion
Combine all ingredients in small bowl; mix well.
Source:
Yield:
"1/2 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5555 0 0 0 2130706543 0 0
Honey-Sesame Pork Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 boneless pork loin chops -- about 3/8" thick
1 1/2 cups canned chopped tomatoes
1/2 cup minced onion
1 minced garlic clove
1 teaspoon ground ginger
2 teaspoons ground cinnamon
1/4 cup honey
1 tablespoon toasted sesame seeds
Saut� pork chops in hot oil in skillet until golden brown on both sides.
Add tomatoes, onion, garlic, ginger, and half of the cinnamon and honey;
heat to a simmer; cover and simmer just until chops are cooked, about 8-10
minutes. Remove chops with tongs or slotted spoon. Heat sauce to a boil.
Reduce heat to a simmer; simmer until sauce thickens. Add pork chops with
sesame seeds and remaining honey and cinnamon. Simmer 1 minute to heat
through.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 4576 0 219 0 620 0 0 0 0
Hot Bbq Sandwiches
Recipe By :

-------- ------------ --------------------------------
Pork roast -- thinly sliced
Hot pepper sauce
Sandwich buns
Thinly slice pork roast and heat in a shallow saucepan with your favorite
barbecue sauce�doctor the sauce with a splash or two of hot pepper sauce.
Serve on sandwich buns.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : From Spicy Latin Pork Roast
Nutr. Assoc. : 0 0 713
Hot Shrimp Appetizer
Recipe By :
Categories : Alaska Seafood Marketing Inst. Appetizer/Snack
Fish and Seafood Microwave

-------- ------------ --------------------------------
4 ounces Alaska pink shrimp (about 3/4 cup)
3 tablespoons chopped green onion -- divided
3 ounces cream cheese
1/2 cup mayonnaise
2 tablespoons catsup
OR
2 tablespoons chili sauce
Assorted crackers
Microwave Directions: Reserve a few shrimp and 1 tablespoon green onion

for garnish. Place cream cheese in 2-cup microwave-proof dish; microwave
at high 30 seconds to soften. Blend in mayonnaise, catsup, 2 tablespoon
green onion and shrimp. Cover loosely with waxed paper; microwave at
medium 2 minutes or until thoroughly heated. Garnish with reserved shrimp
and green onion. Serve with crackers.
Stovetop Directions: Reserve a few shrimp and 1 tablespoon green onion for
garnish. Soften cream cheese; stir together in saucepan with mayonnaise,
catsup, 2 tablespoon green onion and shrimp. Heat and stir until
thoroughly heated and bubbly. Garnish with reserved shrimp and green
onion. Serve with crackers.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1372 2665 0 0 0 0 2130706543 0
Idaho� Potato & Tuna Stove-Top Casserole
Recipe By :
The Idaho Potato Commission

-------- ------------ --------------------------------
2 1/2 pounds Idaho� Potatoes -- scrubbed & cut in bite-sized cubes
(about 7 cups)
1 10-ounce package frozen peas and carrots
1 10-3/4 ounce can condensed Cheddar cheese soup
1 12-ounce can tuna packed in water -- drained
1/4 teaspoon garlic powder
Bring 1 1/2 quarts of water to boiling in a saucepan. Add potatoes. Return

to boiling and cook 5 minutes.
Add frozen vegetables. Return to boiling and cook 2 minutes (or to desired
tenderness). Drain.
In saucepan stir in soup, tuna and seasonings. Add hot, drained potato
mixture. Stir and serve. (Note: If necessary, re-heat on very low heat.
Add water if needed.)
4-6 servings
Source:
"The Idaho Potato Commission"
"http://www.famouspotatoes.org/"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Green salad with vinaigrette dressing.
Nutr. Assoc. : 3740 4424 2542 26332 0 0
Idaho� Potato Wraps
Recipe By :
Categories : Main Dishes The Idaho Potato Commission

-------- ------------ --------------------------------
4 medium Idaho� Potatoes (5.5 oz. each) -- washed and diced
Juice of one fresh lime
2 cups salsa
1 cup canned black beans -- drained and rinsed
1/2 cup diced green or red bell pepper
4 10-inch flour tortillas
OPTIONAL
1/2 cup chopped cilantro
OR
1/2 cup chopped parsley
1/2 cup chopped celery
OR
1/2 cup chopped radish
1 cup shredded low-fat cheese
1/2 cup chopped green onions
1/2 cup non-fat sour cream
In boiling water, cook diced potatoes about 5 minutes, or until tender
when pierced with a fork. Drain potatoes well and set aside.
In a large mixing bowl, combine lime juice with salsa. Add potatoes, black
beans and bell pepper, stirring to combine well. Add optional ingredients,
if desired, and stir to combine.
Warm tortillas according to package directions in microwave or

conventional oven.
Place one warm tortilla on a plate. Top tortilla with 1/4 of potato
mixture, placing it to one side of tortilla. Roll up tortilla, folding in
ends so that mixture doesn't fall out. Serve as is or place all four
filled tortillas seam side down on a microwave-safe dish and microwave 2-3
minutes, turning wraps over after each minute.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 3740 0 0 578 26067 0 0 2130706543 0 2130706543 2130706543 0

2130706543 2130706543 2130706543 2130706543 0
Instant Garlic Mashed Potatoes
Recipe By :

-------- ------------ --------------------------------
2 cups water
1 1/2 teaspoons Lawry's Garlic Salt
3 tablespoons margarine
3/4 cup cold milk
2 cups instant mashed potatoes
In medium saucepan, combine water, Garlic Salt and margarine; bring to

boil. Remove from heat. Add cold milk; gently stir in instant potatoes.
Description:
"Instant mashed potatoes never tasted so good!"
Source:
"Lawry's"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 3508 0 4138 4603
Italian Breaded Pork Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 pork chops -- 3/4-inch thick
1/4 cup Italian-seasoned bread crumbs
1 tablespoon grated Parmesan cheese
1 egg white -- beaten
1 teaspoon oil
In a shallow bowl combine crumbs and cheese.
Dip chops in egg white and coat with crumb mixture.
Heat oil in nonstick skillet over medium-high heat. Add chops. Reduce heat
to medium-low and cook for 8-10 minutes, turning once, until evenly
browned.
Serve with tomato and cucumber salad with Italian dressing and crusty
breadsticks.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 9116 4866 0 0 0

Jambalaya Alaskan Style
Recipe By :Carol, Anchorage, Alaska


-------- ------------ --------------------------------
1/4 pound bacon -- chopped
1 medium green bell pepper -- chopped
1/4 pound hot reindeer Polish sausage -- cut in 1/4" slices
1/4 pound regular reindeer Polish sausage -- cut in 1/4" slices
1 tablespoon parsley
1/2 teaspoon thyme
LEMON PEPPER SEASONING

Salt
Pepper
2 cups beef broth
OR
2 cups chicken broth
Dash Tabasco sauce
1 1/4 cups long-grain rice
1 1/2 cups fresh or frozen shrimp -- cooked
Saut� bacon, garlic, onion and green pepper 2 to 3 minutes in large

skillet or kettle. Add hot and regular sausages. Saut� until onion is
translucent but not golden. Add parsley, thyme, lemon pepper, salt and
pepper. Add broth and Tabasco sauce; bring to a boil and boil five
minutes.
Add rice, cover and simmer 20 minutes until rice is tender but not mushy.
Stir in shrimp and heat until just heated through.
Source:
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with a cool, tangy coleslaw and plenty of cold beer-or
something else to quench the fire!
NOTES : Those with timid palates may want to substitute regular sausage
for the hot; those with cast-iron palates can use all hot sausage
or add Tabasco sauce to taste. This recipe is moderately hot.
Nutr. Assoc. : 0 0 0 0 27137 4578 0 0 0 0 0 0 0 0 2130706543 0 0 3406
King Crab Stir-Fry
Recipe By :
Main Dishes

-------- ------------ --------------------------------
12 ounces Alaska king crab split legs* -- thawed if necessary
2 cups sliced fresh mushrooms
1 cup vertically sliced onion
2 tablespoons oil
1 cup fresh Chinese pea pods
OR
6 ounces frozen Chinese pea pods -- thawed**
3/4 cup diced tomato
1 tablespoon cold water
Cut crab legs into 2-1/2 to 3-inch pieces. Saut� mushrooms, onion and
garlic in oil until slightly softened. Add crab, pea pods and tomato;
stir-fry until vegetables are crisp-tender and crab is thoroughly heated.
Blend cornstarch and water; stir into pan juices. Cook and stir until
juices are thickened and clear.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 1/2 Fat;
NOTES : *About 6 ounce Alaska king crab meat can be substituted.
**One green pepper, sliced vertically, can be substituted.

Nutr. Assoc. : 777 4977 20230 0 0 4373 0 2130706543 0 0 0
Lemon and Basil Oven-Baked Chops
Recipe By :
Pork

-------- ------------ --------------------------------
1/2 cup Italian-style bread crumbs
1 tablespoon melted butter
2 teaspoons grated lemon peel
1 teaspoon dried basil leaves
1 egg -- slightly beaten
1 teaspoon lemon juice
Heat oven to 375�F. Line a 15 � 10 � 1-inch baking pan with foil; spray
with nonstick cooking spray. In a shallow dish, combine bread crumbs,
butter, lemon peel and basil. In small bowl, combine egg and lemon juice.
Brush chops with egg, then dip in crumb mixture to coat top and sides.
Bake for 25 minutes or until nicely golden brown, turning halfway through
baking.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 887 3768 0 20084 3091 0 0
Lemon Chicken Rice
Recipe By :
The Rice Council

-------- ------------ --------------------------------
1 pound boneless, skinless chicken breast -- cut into strips
1 clove garlic -- crushed
1 cup uncooked rice*
1 14 1/2 ounce can chicken broth
1 tablespoon grated lemon peel
Heat oil in large skillet over medium-high heat until hot. Add chicken and
garlic; cook and stir until browned. Stir in rice and broth. Cover and
cook 15 minutes or until liquid is absorbed. Stir in lemon peel and
pepper.
Serve immediately.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 26033 0 1262 327 20084 0
Lemon Garlic Alaska Pollock
Recipe By :

-------- ------------ --------------------------------
2 teaspoons minced garlic
1 teaspoon lemon pepper
2 4-ounce Alaska pollock fillets (4 to 6 ounces
each)
Lemon wedges
Melt butter in large skillet over medium-high heat. Stir in garlic. Season
pollock fillets on both sides with lemon pepper. Place fillets in pan and
cook for 10 minutes per inch of thickness, measured at thickest part, or
until fish flakes when tested with a fork. Flip fillets halfway through
cooking to brown on both sides. Sprinkle with lemon juice before serving.
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : *If desired, olive oil may be substituted for butter.

Nutr. Assoc. : 0 0 0 4536 0
Lickety-Split Linguine with Scallops and Tomatoes
Recipe By :
Categories : Fish and Seafood Main Dishes

-------- ------------ --------------------------------
1 pound Linguine, Spaghetti or Thin Spaghetti -- uncooked
1 28-ounce can crushed tomatoes in pur�e
12 ounces small scallops (12-16 ounces) -- quartered
1/2 teaspoon hot red pepper flakes
1 teaspoon dried oregano
1 teaspoon dried basil
Prepare pasta according to package directions. While pasta is cooking,

heat tomatoes in a large saucepan until simmering. Simmer scallops in
sauce for 2 minutes. Stir in the hot red pepper flakes, parsley, oregano
and basil.
When pasta is done, drain it well. Toss pasta with sauce, season with salt
and pepper, top with Parmesan cheese and serve immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26045 1505 4847 4714 0 0 0 0 0
Manhattan Clam and Potato Chowder
Recipe By :
Categories : Soups/ Stews/ Chowders The Idaho Potato Commission

-------- ------------ --------------------------------
2 large Idaho� Potatoes -- peeled and diced
1/4 cup thinly sliced celery
1 medium carrot -- peeled and chopped
1 small onion -- chopped
1/2 teaspoon dried whole thyme
1 8 ounce bottle clam juice
1 14 1/2-ounce can stewed tomatoes -- undrained and chopped
1 6 1/2-ounce can minced clams -- undrained
Combine potatoes, celery, carrot, onion, thyme, clam juice and tomatoes in
a deep 3-quart microwave-safe casserole dish; cover with microwaveable
plastic wrap and microwave at HIGH 15 to 18 minutes, or until potatoes are
tender, stirring every 5 minutes.
Stir in clams; cover and microwave at HIGH 2 to 3 minutes, or until

thoroughly heated.
Description:
"Chock-full of Idaho� Potatoes and crunchy vegetables, just serve with
a loaf of crusty bread for a well-balanced, quick and easy meal,"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 3740 20195 0 0 0 0 0 2716
Mexican Beef Stir Fry
Recipe By :

-------- ------------ --------------------------------
1 pound beef flank steak
1 teaspoon dried oregano leaves
1 clove garlic -- crushed
1 red or green bell pepper -- cut in thin strips
1 medium onion -- cut in thin wedges
2 jalape�o peppers* -- thinly sliced
3 cups lettuce -- thinly sliced
Cut beef steak into 1/8 inch thick strips.

Combine oil, cumin, oregano and garlic; reserve half.
Heat half the seasoned oil in large nonstick skillet over medium-high
heat. Add bell pepper, onion and jalape�o pepper; stir-fry 2 to 3 minutes
or until crisp-tender. Remove and reserve.
In same skillet, stir-fry beef strips (1/2 at a time) in remaining oil 1

to 2 minutes. Return vegetables to skillet and heat through.
Serve beef mixture over lettuce.
Cuisine:
"Tex-Mex"
Source:
"0:25"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Corn bread twists
NOTES : * Remove interior ribs and seeds if a milder flavor is desired.
Recipe may also be prepared using beef top sirloin or top round
steak cut 1 inch thick.
Nutr. Assoc. : 3298 0 0 3133 0 2236 0 26360 0
Mexican Chalupas
Recipe By :
Categories : California Egg Commission Eggs
Main Dishes

-------- ------------ --------------------------------
1 (6-inch) corn tortilla
2 California Fresh Eggs
OR
3 1/2 ounces liquid or frozen whole egg product
1 ounce chorizo -- chopped
2 ounces nopalitos -- chopped
1 teaspoon jalape�o pepper -- minced
1 ounce onions -- chopped
1 ounce Cheddar cheese -- grated
Plunge tortilla in hot oil using a stainless-steel ladle to push under.
Hold ladle on tortilla until shape is set, about 30 seconds.
Drain, set aside.
Saut� chorizo, nopalitos, pepper and onion.
Add eggs and scramble.
Place mixture in shell.
Garnish with cheese.
Cuisine:
"Mexican"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 Fat; 0
Other Carbohydrates
NOTES : In Mexico "chalupa" means small boat. Chalupas in various shapes

are used for antojitos or appetizers. They can be made in many
ways. Our chalupas, or fancy rafts, hold creamy scrambled eggs
with chorizo, jalape�os and cactus nopalitos.
Nutr. Assoc. : 2883 3218 0 2130706543 0 179 0 0 0
Mexican Frittata
Recipe By :
Categories : Eggs National Pasta Association

-------- ------------ --------------------------------
4 cups leftover Spaghetti, Thin Spaghetti or
Vermicelli (about 8 ounces) -- uncooked
1 8-ounce carton egg substitute
1 cup evaporated skim milk
1 cup shredded, reduced-fat Cheddar cheese
1 4-ounce can chopped green chiles -- drained
1/2 cup sliced scallions
1/2 teaspoon salt
Vegetable oil cooking spray
Salsa for topping
Combine first 8 ingredients in a large bowl; set aside.
Spray a 9-inch non-stick skillet with cooking spray and heat over
medium-high heat. Pour 1/3 of the pasta-egg mixture into the pan and
cover. Cook 4 to 5 minutes until set and lightly golden. Slide out onto a
plate, invert the skillet over the frittata on the plate, and flip the
frittata back into the skillet. Cook another 3 to 4 minutes, covered.
Remove to a serving dish and keep warm. Repeat with remaining mixture. Top
each frittata with salsa and serve immediately.
Cuisine:
"Mexican"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 2845 0 0 26148 0 4845 0 0 1563 2130706543
Mixed Greens with Honey Raspberry Vinaigrette
Recipe By :

-------- ------------ --------------------------------
1/4 cup raspberry vinegar
OR
1/4 cup balsamic vinegar
1/4 cup honey
1/2 teaspoon chopped fresh oregano, basil or thyme
8 cups mixed lettuce greens
Combine vinegar and honey in small bowl; mix well. To serve, drizzle 2 to
3 tablespoons vinegar-honey mixture, oil and oregano over lettuce greens.
Toss to coat. Garnish with fruit if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : Vinegar-honey mixture may be stored in covered jar for future use.
Variation: Use 2 to 3 tablespoons chopped fresh mint for mixed

fruit salads in place of oregano, basil or thyme.
Nutr. Assoc. : 0 0 2130706543 0 0 20028 4163
Munich Munchies Oktoberfest Pizza
Recipe By :
Categories : Appetizer/Snack California Olive Industry
Pizza

-------- ------------ --------------------------------
3 cups California ripe olive wedges
3 8-ounce packages refrigerated crescent rolls*
1/3 cup coarse-grained mustard**
12 ounces bratwurst -- thinly sliced
3 cups Muenster cheese -- grated
Measure ripe olive wedges and reserve. Separate crescent dough into
wedges. Place on baking pan(s) treated with non stick spray. Spread
mustard (about 1/2 tsp.) over each crescent. Bake at 375�F for 5 minutes.
Remove from oven. Top each slice with sausage, then olive wedges, then
grated Muenster cheese. Finish baking at 375�F for 10 more minutes, or
until crust is golden and cheese is melted. If desired, place under
broiler for 1 minute more. Serve hot.
Cuisine:
"German"
Source:
"California Olive Industry"
"http://www.calolive.org/index.html"
Yield:
"24 pieces"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 5 1/2
NOTES : * Pillsbury & trade

** Ingelhoffer & trade
Nutr. Assoc. : 900160 905699 26012 0 0
Mushroom Sausage Pizza
Recipe By :
Categories : Pizza Rag�

-------- ------------ --------------------------------
1/2 pound sweet Italian sausage -- casings removed
1 cup sliced fresh mushrooms
1 12-inch pizza crust
1 14-ounce jar Rag� Pizza Quick Sauce
1 cup shredded Mozzarella cheese
Preheat oven to 425 degrees F. In a large skillet, crumble sausage and

brown thoroughly over medium heat. Add mushrooms and cook until sausage is
thoroughly cooked.
Evenly top pizza crust with 1/2 jar sauce. Sprinkle with cheese. Top with
sausage mixture. Bake 10 minutes or until bubbly.
Source:
"Rag�"
T(Baking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 3775 0 4518 455 0
New England Corn Chowder
Recipe By :
Categories : Nat. Pork Producers Council Soups/ Stews/ Chowders

-------- ------------ --------------------------------
8 ounces Canadian-style bacon (1 1/2 cups) -- cubed
1/4 cup flour
1/4 teaspoon basil leaves
1/4 teaspoon salt
1/8 teaspoon white pepper -- ground
1 14 1/2-ounce can chicken broth
1/2 cup water
2 cups cubed, peeled potatoes
1 cup chopped carrots
1/2 cup sliced green onions
1 1/2 cups frozen whole kernel corn
2 cups half and half
Melt butter in large saucepan over medium heat. Stir in flour, seasonings,
chicken broth and water. Cook and stir until mixture thickens and boils.
Stir in potatoes, carrots and onions. Bring to a boil; simmer 5-10 minutes
or until vegetables are crisp-tender. Stir in corn, Canadian-style bacon
and half and half. Cook until very hot but not boiling.
Source:
T(Cooking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
1/2 Fat; 0 Other Carbohydrates
Nutr. Assoc. : 243 0 0 3333 0 0 0 0 4600 0 0 0 0
One Pot Pasta Beef Stew
Recipe By :

-------- ------------ --------------------------------
8 ounces Malfalda (Mini Lasagne), Egg Noodles, or
medium noodles
1 pound lean beef -- cut into 1-inch cubes
1/2 large onion -- chopped
2 carrots -- scraped and sliced diagonally into 3/4-inch-
thick ovals
1/2 sweet red pepper -- cut into 1/2-inch strips
8 ounces small fresh mushrooms -- cleaned
2 tomatoes -- cut into wedges
1 cup red wine
1 bay leaf
1/4 cup fresh parsley -- chopped
1/2 teaspoon salt
1 cup frozen peas -- thawed
In a large heavy pot, combine beef, onion, carrots, red pepper, mushrooms,
tomatoes, wine, bay leaf, parsley and red pepper flakes. Cover and simmer
over low heat for 1 1/2 hours, stirring occasionally. Stir in salt, black
pepper and pasta. Cover and cook 10 minutes, stirring occasionally. Add
peas and stir to mix. Serve hot.
Serves 4-5
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 530 0 0 0 0 3386 0 0 0 0 4714 0 0 0
Orange-Marmalade Sirloin Chops
Recipe By :
Pork

-------- ------------ --------------------------------
4 boneless sirloin chops -- 1-inch thick
2 teaspoons lemon pepper (2 to 3 teaspoons)
2 tablespoons cider vinegar
1/4 cup orange marmalade
Heat heavy skillet over medium-high heat. Brush with a little oil.
Sprinkle lemon pepper on both sides of each pork chop. Add chops to heated
skillet and panbroil about 5 minutes per side. Remove chops from pan; keep
warm.
Carefully add vinegar to skillet, scraping up any brown bits. Stir in

marmalade. Return chops to skillet, turning once to coat. Serve
immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 887 3899 0 4104
Oriental Beef and Noodle Toss
Recipe By :
Categories : Beef Pasta

-------- ------------ --------------------------------
1 pound ground beef, lean
6 ounces Oriental flavor instant ramen noodles
2 cups water
2 cups Oriental vegetable mixture (frozen)
2 tablespoons green onion -- thinly sliced
In large nonstick skillet, brown ground beef over medium heat 8 to 10

minutes or until beef is no longer pink, breaking up into 3/4 inch
crumbles. Remove with slotted spoon; pour off drippings. Season beef with
one seasoning packet from noodles; set aside.
In same skillet, combine water, vegetables, noodles (broken into several

pieces), ginger and remaining seasoning packet. Bring to a boil; reduce
heat. Cover; simmer 3 minutes or until noodles are tender, stirring
occasionally.
Return beef to skillet; heat through. Stir in green onion before serving.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3256 0 0 1108 0 0

Oven Roasted Tomatoes
Recipe By :
Categories : California Tomato Commission Side Dishes

-------- ------------ --------------------------------
6 medium tomatoes -- sliced crosswise 1/2 to 3/4-inch thick
Olive oil
Salt
Pepper
Sugar
Heat oven to 300 degrees F. Line two baking sheets with aluminum foil;
generously rub with oil. Arrange tomato slices in a single layer on
prepared baking sheets. Sprinkle with salt, pepper and sugar. Roast until
the tomatoes shrivel, the edges start to turn brown and most of the liquid
around the tomatoes has caramelized, about 1 hour. Roasted tomatoes will
keep 4 or 5 days in the refrigerator.
Source:
"California Tomato Commission"
"http://www.tomato.org"
T(Roast):
"1:00"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5296 0 0 0 0
Papaya Nectar Green Tea
Recipe By :
Categories : Beverages Stash Tea

-------- ------------ --------------------------------
Tea Concentrates (made from Stash Tea
Premium Green Tea)
1 1/3 cups Papaya Nectar
3 teaspoons honey
Ice cubes
Combine tea concentrate, papaya nectar and honey. Pour into ice-filled
glasses.
Source:
"Stash Tea"
"http://www.stashtea.com/"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4355 0 0
Tea Concentrates
Recipe By :
Categories : Beverages Stash Tea
Tea

-------- ------------ --------------------------------
12 tea bags
4 cups boiling water
For each tea concentrate, steep 12 tea bags in 4 cups of boiling water.
Squeeze tea bags to retain all of the liquid. Cool concentrate in the
refrigerator at least 3 hours and up to 2 weeks.
Source:
"Stash Tea"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5262 0
Parmesan Potatoes
Recipe By :
Categories : Side Dishes The Idaho Potato Commission

-------- ------------ --------------------------------
6 butter flavored crackers -- crushed
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/8 teaspoon pepper
1 large Idaho� Potato -- unpeeled and thinly sliced
Place margarine in a 1-cup microwave-safe glass measure; microwave,

uncovered, at HIGH 45 seconds, or until melted. Combine melted margarine,
crushed crackers, cheese, garlic powder, salt, paprika and pepper in a
medium bowl; add potato slices, tossing gently to coat.
Arrange coated potato slices in a 9-inch microwave-safe pie plate,

sprinkle with any remaining crumb mixture. Cover with wax paper and
microwave at HIGH 4 to 5 minutes, or until potatoes are tender, rotating
pie plate a half-turn after 2 minutes.
Description:
"The scrumptious flavor of Idaho� Potatoes is an excellent complement
to the rich, sharp taste of Parmesan cheese."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 25092 0 0 0 0 0 3740
Parmesan Seasoned Turkey Cutlets
Recipe By :
The Butterball Turkey Company

-------- ------------ --------------------------------
1/4 teaspoon Italian seasoning
1 package 99% Fat Free Butterball� Turkey Breast
Cutlets
Combine cheese, Italian seasoning, salt and pepper in small dish. Place
cheese mixture on plate and coat each cutlet. Spray large nonstick skillet
with nonstick cooking spray and heat over medium-high heat. Add several
cutlets and cook until no longer pink, about 2 minutes per side. Keep
cooked cutlets warm. Wipe out skillet, spray again and continue cooking
remaining cutlets. Serve over hot angel hair pasta with prepared spaghetti
sauce, if desired.
Source:
Copyright:
- - - - - - - - - - - - - - - - - - -
Protein; trace Carbohydrate; 71mg Cholesterol; 157mg Sodium
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 27022
Pasta del Mar
Recipe By :
Categories : Fish and Seafood Main Dishes
Pasta Rag�

-------- ------------ --------------------------------
1 tablespoon 70% vegetable oil spread
1/3 pound small fresh shrimp (about 6 oz.) -- peeled and deveined
1 27 1/2-ounce jar Rag� Light Pasta Sauce �Tomato and Herb
1/4 teaspoon crushed dried red pepper
1/2 teaspoon freshly grated lemon peel
8 ounce vermicelli -- uncooked
1 cup canned crabmeat (6 oz.) -- drained and rinsed
In 3-quart saucepan over medium heat, melt vegetable oil spread; add
onion. Cook 5 minutes or until tender.
Stir in garlic and shrimp; cook, stirring frequently, until shrimp just
turn pink.
Stir in pasta sauce, red pepper and lemon peel; heat to boiling. Reduce
heat; simmer 3 minutes.
Meanwhile, cook pasta according to package directions; drain. Add crabmeat

to sauce; heat through, stirring gently. Spoon sauce over hot pasta; serve
immediately.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
NOTES : Substitute 1/3-pound (about 6 oz.) shrimp for an all-shrimp dish.

Nutr. Assoc. : 0 0 0 4991 1508 3002 20084 0 461 0
Pasta Peanut Stir-Fry
Recipe By :

-------- ------------ --------------------------------
1 pound Linguine, Spaghetti, or Thin Spaghetti -- uncooked
4 medium carrots -- cut julienne
1 bunch scallions -- sliced diagonally into 1/2-inch lengths
1 large cucumber -- peeled, cut julienne
SAUCE
3 tablespoons smooth peanut butter
1/3 cup lime juice
1/4 cup low-sodium soy sauce
1/4 cup low-sodium, defatted chicken broth
Black pepper -- to taste
Prepare pasta according to package directions; drain and transfer to a

serving bowl. Warm 1 teaspoon vegetable oil in a large non-stick wok or
skillet over high heat. Add the carrots and stir-fry for 2 to 3 minutes
until tender. Add the red pepper flakes, cucumbers and scallions to the
wok or skillet. Stir-fry for 2 minutes.
Add all the sauce ingredients to the wok or skillet. Season with pepper.
Bring to a boil. Pour the vegetables over pasta. Toss well and serve
immediately.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26045 0 0 4714 0 0 0 0 26964 0 0 4017 0
Penne with Quick Tomato Sauce and Ricotta Cheese
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Penne, Mostaccioli, or other medium pasta
shape -- uncooked
1 28-ounce can whole plum tomatoes with liquid
1/2 cup loosely packed fresh basil
2 small cloves garlic -- finely chopped
1 cup part-skim Ricotta cheese
1/4 cup Parmesan cheese
Chopped fresh basil or parsley -- for garnish

combine the tomatoes, basil and garlic in a blender or food processor.
Blend at low speed until tomatoes are completely pur�ed. Pour mixture into
a large saucepan. Heat to boiling, reduce the heat and simmer 5 minutes.
When pasta is done, drain well. Return pasta to cooking pot, add the
tomato sauce and heat over low heat until sauce is simmering and the pasta
is coated with sauce. Remove pot from heat and stir in Ricotta and
Parmesan cheeses until evenly distributed. Divide among serving plates and
top with chopped fresh basil or parsley.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 311 2470 3332 0 0 0 3394 0
Pennsylvania Dutch Potato Filling
Recipe By :

-------- ------------ --------------------------------
6 medium Idaho� Potatoes -- peeled and quartered
8 slices soft white bread
1/4 cup margarine
1/2 medium onion -- diced
1 large stalk celery -- diced
2 eggs -- beaten slightly with a fork
2 tablespoons chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 350�F. Lightly spray 2-quart casserole dish with cooking
spray.
Boil potatoes for 15 to 20 minutes or until potatoes are tender when

pierced with a fork. Drain.
Place potatoes in a medium mixing bowl. Mash potatoes by hand or with an

electric mixer. Mix until smooth.
In a small skillet over medium heat, melt margarine. Add onion and celery;
cook, stirring occasionally, for about 5 minutes or until onions are
translucent and celery has softened. Add onions and celery to potato
mixture; mix to combine.
Add beaten eggs, parsley, salt and pepper to potato mixture; mix to
combine. Transfer potato mixture to bowl with the bread pieces, stir by
hand to combine well.
Place mixture into the casserole and bake, uncovered, for 40 to 45

minutes, or until lightly browned on top.
Top with your favorite gravy.
Description:
"June Schlentner from Reading, Pennsylvania delights her children and
grandchildren at Thanksgiving with this regional favorite."
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 5669 901625 0 0 0 0 0 0 0
Pesto Double-Stuffed Potatoes
Recipe By :

-------- ------------ --------------------------------
4 large Idaho� Potatoes -- baked
1/2 cup part-skim ricotta cheese
1/3 cup prepared pesto
1/4 teaspoon salt
1/4 teaspoon pepper
Non-stick cooking spray
Preheat oven to 450�F.
Cut 1/2 inch from long side of each potato into bowl; scoop inside of
potato, leaving a 1/4 inch-thick shell. With fork or potato masher, mash
cooked potato in bowl. Stir in ricotta, pesto, salt and pepper until
well-blended. Spoon potato mixture into potato shells, dividing evenly,
heaping on top if necessary.
Lightly spray cookie sheet with nonstick cooking spray; place stuffed
potatoes on cookie sheet. Bake until golden brown and heated through,
about 10 to 15 minutes.
Source:
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3740 0 2704 0 0 0
Pesto Hazelnut Club Sandwich
Recipe By :
Categories : Burgers/ Sandwiches Dundee Hazelnuts

-------- ------------ --------------------------------
3 slices Western Oregon Hazelnut Bread
2 ounces sliced turkey
2 ounces sliced ham
1 slice Provolone cheese
Lettuce
2 tomato slices
1 tablespoon pesto mayonnaise
Toast the bread and spread with the pesto mayonnaise (1 tablespoon pesto,
mixed with 1/2 cup mayonnaise). Fill with the meats and cheese and top
with the lettuce and tomatoes.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1294 5359 3657 0 0 0 881
Pineapple Teriyaki Chicken
Recipe By :
Categories : Lawry's Poultry

-------- ------------ --------------------------------
6 boneless, skinless chicken breasts (about
1 1/2 pounds)
1 12-ounce bottle Lawry's Teriyaki Marinade with Pineapple
Juice -- divided
1/2 small red onion -- sliced into thin half rings
1 medium green bell pepper -- cored, seeded and cut into 1-inch
pieces
1 20-ounce can pineapple rings -- drained
Deeply pierce chicken in several places with fork. In large resealable

plastic bag, combine chicken and 2/3 cup Teriyaki Marinade; seal and
marinate in refrigerator 30 minutes, turning occasionally. Spray 13 � 9 �
2-inch baking dish with nonstick vegetable spray; add onion and green
pepper. Remove chicken bag, discarding used marinade. Place chicken over
vegetables and top with pineapple slices. Drizzle extra Marinade over top.
Bake in preheated 375�F oven until chicken is no longer pink and juices
run clear (175� to 185�F), about 40 to 45 minutes.
Description:
"This baked chicken recipe looks beautifully glazed and has a delicate
sweet and savory blend of flavors. It also is incredibly fast and easy
to make!"
Cuisine:
"Asian"
Source:
"Lawry's"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat;
Nutr. Assoc. : 9208 5885 0 0 4498 0
Pollock Caribbean-Style
Recipe By :
Main Dishes

-------- ------------ --------------------------------
1/4 cup onion -- thinly sliced
1/4 cup green pepper -- thinly sliced
1 pound Alaska pollock fillets -- thawed if necessary
1/8 teaspoon salt
Dash pepper
1 8-ounce can stewed tomatoes
2 tablespoons lime juice
Saut� onion, green pepper and garlic in butter; remove from skillet and
set aside.
Place Alaska pollock in skillet; season with salt and pepper. Spoon
tomatoes and saut�ed vegetables over fillets. Sprinkle with lime juice.
Bring to a boil; simmer, covered, 5 minutes or until fish flakes easily
when tested with a fork.
Cuisine:
"Caribbean"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 4536 0 0 0 0
Poor Man's Halibut Thermidor
Recipe By :Mary, Sitka, Alaska

Fish and Seafood

-------- ------------ --------------------------------
2 tablespoons chopped onions
1/2 cup sliced mushrooms
2 tablespoons flour
1/8 teaspoon pepper
1/2 cup milk
1/2 cup chicken bouillon
1/2 teaspoon Worcestershire sauce
1 egg yolk
1 tablespoon sherry
3 cups cooked halibut
Parmesan cheese
Bread crumbs
Paprika
Fresh parsley -- for garnish
Saut� onions and mushrooms in butter. Add flour, pepper and paprika and
blend. Remove from heat, add milk, broth and Worcestershire sauce. Boil
for 1 minute. Add egg yolk slowly, then sherry.
Mix in the halibut and pour into 6 individual dishes and sprinkle with
Parmesan cheese and bread crumbs, and a dash of paprika. Bake at 450� for
5-10 minutes, or till heated through. Garnish with fresh parsley.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2679 4977 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Pork and Broccoli Stir-Fry
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound boneless pork loin
1 bunch fresh broccoli
1 red or green bell pepper
2 tablespoons oyster-flavored sauce
1/2 cup fresh mushrooms -- sliced
1/4 cup green onions -- sliced
Hot cooked rice (optional)
Partially freeze pork; slice across grain into 1/4-inch slices. Clean
broccoli, slice stalks into 1/4-inch slices; cut off the flowerettes.
Remove stem and seeds from pepper and cut into thin strips. Set aside.
Combine chicken broth, cornstarch, oyster-flavored sauce, soy sauce, and

ginger; set aside. Pour oil around top of preheated wok to cover sides.
Heat oil over medium-high heat. Add pork, broccoli stalks, pepper and
garlic; stir-fry 4 minutes or until pork is browned. Add broccoli
flowerettes, mushrooms and onion; stir-fry 2 minutes.
Stir chicken broth mixture; gradually add to wok, mix well. Cook 3 minutes
or until thickened and bubbly, stirring constantly. Serve over hot cooked
rice, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 887 0 26327 0 0 4322 0 0 0 0 0 0 2130706543
Pork Chops in Dill-Sour Cream Sauce
Recipe By :
Pork

-------- ------------ --------------------------------
1 1/2 cups sliced fresh mushrooms
1/2 cup thinly sliced green onion
2 teaspoons butter
Salt and pepper
OR
1 teaspoon dried dill weed
1 teaspoon Worcestershire sauce
1 8-ounce carton nonfat sour cream
1/3 cup water
2 tablespoons flour
Hot cooked fettucine (optional)
In a large nonstick skillet cook mushrooms and green onions in the butter
over medium heat until tender. Remove from skillet; set aside.
Sprinkle chops with salt and pepper. In the same skillet brown chops on
each side. Return mushrooms to skillet and add wine, dill, and
Worcestershire sauce. Cover tightly; cook over low heat for 5-6 minutes
until chops are just done. Remove chops from skillet, keep warm.
In a small bowl combine sour cream, water and flour. Stir into skillet;
cook over low heat, stirring constantly, until sauce thickens. Serve pork
chops over fettucine, if desired, spooning sauce over chops.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 5788 0 20031 0 0 2130706543 0 0 0 0 0 0 0 2130706543
Pork Chops in Pineapple Curry
Recipe By :
Pork

-------- ------------ --------------------------------
2 teaspoons butter
1 tablespoon curry powder
1 12-ounce can apple nectar
1 8 3/4-ounce can crushed pineapple
1/4 teaspoon salt
1/8 teaspoon pepper
Heat oil in a heavy fry pan; brown chops on both sides. Remove from pan
and set aside.
Melt butter in pan. Add onion and garlic, cook until light brown. Stir in
curry powder, apple nectar and undrained pineapple; bring to a boil.
Return chops to pan. Cover and simmer 15 minutes or until tender. Add salt
and pepper to taste.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5789 0 0 0 0 0 25 26134 0 0
Pork Chops with Caramelized Onions and Peppers
Recipe By :
Pork

-------- ------------ --------------------------------
Olive oil
Garlic pepper
1 medium onion -- sliced
1/2 teaspoon sugar
1 7-ounce jar roasted sweet red peppers -- drained and cut into strips
2 teaspoons balsamic vinegar
Heat a heavy skillet over medium-high heat. Brush chops lightly with oil
and generously sprinkle both sides of chops with garlic pepper. Cook chops
for 5-6 minutes, turning occasionally, until evenly browned on both sides.
Remove chops to a serving platter; keep warm.
Add onion, sugar and garlic to skillet. Cook and stir over medium-high
heat until onion is lightly browned. Stir in roasted peppers and vinegar;
heat through. Serve onion mixture over chops.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4592 0 1091 0 0 0 4750 0
Pork Cutlets Tosca
Recipe By :
Pork
-------- ------------ --------------------------------
1 pound boneless pork leg cutlets -- pounded to 1/8" inch thick
2 eggs -- beaten
2 tablespoons grated Parmesan cheese
1 tablespoon chopped parsley
1/8 teaspoon salt
Dash black pepper
4 teaspoons butter
Combine eggs, garlic, cheese, parsley, salt and pepper. Heat butter in
large skillet over medium-high heat. Dip pork cutlets in flour, then into
egg batter. Saut� cutlets quickly until golden brown, about 2-3 minutes
per side, turning once. Serve sprinkled with lemon juice.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 4592 0 0 0 0 0 0 0 0 0
Pork Tenderloin Diane
Recipe By :
Swift & Company

-------- ------------ --------------------------------
1 pound Armour Trim & Tender Pork tenderloin -- cut into 8
crosswise pieces
2 teaspoons lemon pepper
1 tablespoon Worcestershire sauce
1 teaspoon Dijon-style mustard
1 tablespoon minced parsley
OR
1 tablespoon chives
Press each tenderloin slice to a 1-in. thickness. Sprinkle surfaces of

medallions with lemon pepper. Heat butter in heavy skillet, cook
tenderloin medallions 3-4 minutes on each side. Remove medallions to
serving platter, keep warm. Add lemon juice, Worcestershire sauce, and
mustard to skillet. Cook, stirring with pan juices, until heated through.
Pour sauce over medallions, sprinkle with parsley and serve.
Source:
"Swift & Company"
"http://www.freshpork.com/index.html"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2130706543
Pork with Garlic and Nam Pla
Recipe By :
Pork

-------- ------------ --------------------------------
1/2 pound boneless pork loin -- sliced 1/4" thick
1 teaspoon corn oil
1/4 teaspoon pepper
1 tablespoon nam pla (Thai fish sauce)
In a nonstick skillet heat corn oil over high heat, add pork slices, cook
over medium-high heat 2-3 minutes, turn and sprinkle pork with garlic,
pepper and nam pla. Cook 2 minutes more, shaking pan to prevent garlic
from burning. Serve pork immediately with pan juices.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26384 0 0 0 3292

Potatoes Lyonnaise
Recipe By :
Categories : Casseroles Side Dishes

-------- ------------ --------------------------------
3 large Idaho� potatoes -- peeled and cubed
2 small onions -- sliced
1/2 teaspoon salt
1/8 teaspoon pepper
Combine all ingredients in a deep 3-quart microwave-safe casserole dish.
Cover with microwaveable plastic wrap and microwave at HIGH 9 to 11

minutes, or until potatoes and onions are tender, stirring every 5
minutes. Let stand 5 minutes before serving.
Description:
"A hearty side dish of Idaho� Potatoes combined with sliced onions,
makes serving Potatoes Lyonnaise at any gathering a guarantee for
applause."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5669 0 0 0 0 0 0
Quick 'n Easy Pasta Bolognese
Recipe By :
Pasta Rag�

-------- ------------ --------------------------------
1/2 pound ground beef
1 28-ounce jar Rag� Chunky Gardenstyle Super Vegetable
Primavera Pasta Sauce
3 tablespoons light cream
3 tablespoons white wine (optional)
3 cups mostaccioli (8 oz.) -- uncooked
Grated Parmesan cheese
In large skillet over medium heat, crumble meat; cook until browned.
Drain. Add pasta sauce, cream and wine; heat to boiling. Reduce heat;
simmer 10 minutes.
Meanwhile, cook pasta according to package directions; drain. Toss hot

pasta and sauce; sprinkle with cheese.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 471 0 2130706543 323 0
Quick and Easy Herb Rolls
Recipe By :

-------- ------------ --------------------------------
2 cups all-purpose flour
2 tablespoons sugar
3/4 teaspoon salt
1 tablespoon dried parsley
1 teaspoon dried thyme leaves
1/2 teaspoon dried rosemary leaves
1/2 teaspoon ground sage
3/4 cup evaporated milk
1/4 cup water
1 egg
In large bowl, combine 1 1/2 cups flour, sugar, undissolved yeast, salt
and herbs. Heat milk, water and butter until very warm (125� to 130�);
stir into dry ingredients. Stir in egg and remaining 1/2 cup flour to make
stiff batter.
Spoon batter into 12 greased 2 1/2- � 1 1/2-inch muffin cups. Cover with
wax paper; let rise in warm, draft-free place until almost doubled in
size, about 30 minutes.
Bake in preheated 400�F oven for 14 to 16 minutes or until golden brown.

Remove from muffin cups; cool on wire rack.
Source:
Yield:
"12 Rolls"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 26366 0 0 3159 3152 0 0 0 0 0
Quick and Spicy Pork Chili
Recipe By :

-------- ------------ --------------------------------
1 pound ground pork
1 medium onion -- coarsely chopped
1 14 1/2-ounce can Mexican-flavored diced tomatoes
1 16-ounce can kidney beans -- drained
1 8-ounce can tomato sauce
1 8-ounce can kernel corn -- drained
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon salt
In large saucepan, cook and stir pork with onion and garlic until pork is
cooked, about 6 minutes. Stir in remaining ingredients, bring to a boil,
cover and simmer for 15 minutes, until flavors are blended and chili is
hot. Serve with shredded Cheddar cheese and warmed flour tortillas, if
desired.
Source:
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 5304 3815 0 26006 0 0 0 0
Quick Baked Cod
Recipe By :
Main Dishes

-------- ------------ --------------------------------
1/2 pound Alaska cod fillets -- thawed if necessary
Salt and pepper
1 tomato -- peeled and chopped
1 1/2 teaspoons green onion -- chopped
1/4 teaspoon basil -- crushed
AND
1/4 teaspoon oregano
1 teaspoon butter or margarine
1/4 cup shredded Monterey jack cheese
1 tablespoon grated Parmesan cheese
Cut cod into serving-size pieces; place in buttered baking dish. Sprinkle
with salt and pepper. Combine tomato, onion and seasonings; spoon over
cod.
Dot with butter. Bake at 450�F 8 to 10 minutes or until cod flakes easily
when tested with a fork. Sprinkle with cheeses; bake until melted.
Source:
T(Baking Time):
"0:10"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 2748 0 0 0 0 0 0 0 0 0
Quick Black Beans
Recipe By :

-------- ------------ --------------------------------
1 large onion -- chopped
1/2 green bell pepper -- chopped
3/4 teaspoon Lawry's Garlic Powder with Parsley
1/4 teaspoon dried oregano
3 15-ounce cans black beans -- drained
In large skillet, heat oil over medium-high heat. Add onion and bell
pepper and cook 3 minutes. Stir in Garlic Powder with Parsley, cumin,
oregano and black beans; mix thoroughly. Reduce heat to low and cook 4 to
5 minutes.
Description:
"A quick and easy recipe with a Cuban flair."
Source:
"Lawry's"
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Meal Suggestion: Serve over white rice.
Nutr. Assoc. : 0 0 0 619 0 0 1275 0
Quick Brew Stew
Recipe By :

-------- ------------ --------------------------------
1 pound boneless pork loin -- cut into 1/2" cubes
1/2 teaspoon salt
1 large onion -- peeled and sliced 1/2-inch-thick
1 teaspoon caraway seed
1 bay leaf
8 ounces chicken broth
8 ounces beer
1 tablespoon red wine vinegar
2 teaspoons packed brown sugar
Coat pork with combined flour, salt and pepper. Heat oil in Dutch oven;
brown meat over medium-high heat. Add onions and garlic. Cook and stir 5
minutes. Stir in remaining ingredients. Bring to a boil. Cover; cook over
medium-low heat for 40 minutes or until meat is very tender.
Source:
T(Cooking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26384 0 0 0 0 0 0 0 0 0 0 0 0 0
Quick Chili Pasta
Recipe By :
Pasta Vegetarian

-------- ------------ --------------------------------
8 ounces Medium Shells, Elbow Macaroni, or other
medium pasta shape -- uncooked
1 small onion -- peeled and finely diced
1 12-ounce can corn -- drained
1 jalape�o -- cored and thinly sliced
1 tablespoon chili powder
1 teaspoon cumin
2 cloves garlic -- finely chopped
1 16-ounce can red kidney beans -- rinsed and drained
1 12-ounce jar salsa
1/2 cup shredded low-sodium Cheddar cheese

combine remaining ingredients in large pot and heat until onion is cooked.
When pasta is done, drain well. Transfer to a serving bowl. Add contents
of pot and toss gently until well combined. Sprinkle Cheddar on top and
serve immediately.
Serves 4 to 6
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : May be frozen. To reheat, thaw completely and heat in large

saucepan over medium-high heat until warmed through.
Nutr. Assoc. : 848 0 26006 26360 0 0 0 3815 1325 4016
Quick Honey Grain Bread
Recipe By :

-------- ------------ --------------------------------
2 1/2 cups all-purpose flour
1/2 cup whole wheat flour
1/2 cup unprocessed bran
1/2 cup rolled oats
1/2 cup chopped or pitted dates -- snipped
2 teaspoons orange peel
1 teaspoon salt
3/4 cup milk
1/4 cup water
3 tablespoons honey
1 egg -- at room temperature
OAT TOPPING -- (optional)

1/2 cup rolled oats
3 tablespoons milk
Set aside 1 cup all-purpose flour. In large bowl, mix remaining

all-purpose flour, undissolved yeast, whole wheat flour, bran, oats,
dates, orange peel and salt.
Heat milk, water, honey and butter until hot to touch (125� to 130�F);
stir into dry mixture. Mix in egg and enough reserved all-purpose flour to
make stiff batter. Stir vigorously 30 strokes. Batter will be very stiff
and sticky. Cover; let rest 10 minutes.
Stir batter vigorously 30 strokes. Turn into greased 9 � 5 � 3-inch loaf

pan. Cover; let rise in warm, draft-free place until doubled in size,
about 30 minutes. Combine oats and milk in small bowl; dot evenly on top
of loaf.
Bake at 375�F for 30 minutes or until done. Remove from pan; cool on wire
rack.
Source:
Yield:
"1 loaf"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 26366 0 26398 0 2662 0 0 0 0 0 0 0 0 0 0 0
Quick Italian Dressing
Recipe By :
Categories : Condiments Indiana Soybean Board
Salads

-------- ------------ --------------------------------
5 tablespoons red wine vinegar
1/4 cup water
1/4 cup soybean oil
1 teaspoon Italian seasoning
1 teaspoon sugar
1/2 teaspoon salt
Combine all ingredients and mix well.
Source:
"Indiana Soybean Board"
"http://www.soyfoods.com/index.html"
Yield:
"3/4 cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 1326 0
Quick Mix Dinner Rolls
Recipe By :

-------- ------------ --------------------------------
6 cups all-purpose flour (6 to 6 1/2 cups)
1/4 cup sugar
1 teaspoon salt
2 packages Fleischmann's� Active Dry or Rapid Rise
Yeast
1 cup sour cream
3/4 cup water
3 eggs -- at room temperature
Poppy or sesame seeds
In large bowl, combine 2 cups flour, sugar, salt and undissolved yeast.
Heat sour cream, water and butter to 120� to 130�F; add to dry
ingredients. Beat 2 minutes at medium speed of electric mixer, scraping
bowl occasionally. Add 2 eggs and 1/2 cup flour; beat at high speed 2
minutes, scraping bowl occasionally. With spoon, stir in enough additional
flour to make soft dough. Knead on lightly floured surface until smooth
and elastic, about 8 to 10 minutes. Cover; let rest on board 20 minutes
(10 minutes for Rapid Rise Yeast).
Punch dough down; divide into 24 pieces.
To make cloverleaf rolls: divide each piece into 3 small pieces; shape
into balls. Place 3 balls in each section of 24 greased muffin pan cups;
cover.
To make bow-knot rolls: roll each piece to 10 inches. Loosely tie knot in
center of each piece. Place on greased baking sheets; cover.
Place large shallow pan on counter; half-fill with boiling water. Place
muffin pans or baking sheets on pan. Let rise until light and puffy, about
15 minutes.
Lightly beat remaining egg; brush on rolls. Sprinkle with poppy or sesame
seed. Bake at 350�F for 20 minutes or until done. Remove from pan and cool
on rack.
Description:
"Tender, light rolls you can mix, shape and bake in about one hour."
Source:
Yield:
"24 rolls"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 14 0 0 26366 0 0 0 0 0
Quick Pan Rolls
Recipe By :

-------- ------------ --------------------------------
4 3/4 cups plus 1 tablespoon all-purpose flour (4 3/4
to 5 1/4 cups)
1/3 cup sugar
2 packages Fleischmann's� Rapid Rise Yeast
1 1/2 teaspoons salt
3/4 cup water
3/4 cup milk
1/4 cup butter or margarine -- cut into pieces
1 egg
In large bowl, combine 2 cups flour, sugar, undissolved yeast and salt.
Heat water, milk and butter until very warm (120� to 130�F); stir into dry
ingredients. Stir in egg and enough remaining flour to make soft dough.
Knead on lightly floured surface until smooth and elastic, about 6 to 8
minutes. Cover; let rest on floured surface 10 minutes.
Divide dough in half. Roll each half to fit two greased 8- or 9-inch
square pans. Place dough in pans. With sharp knife, cut dough in each pan
into 16 rolls; cover. Place large, shallow pan on counter; half-fill with
boiling water. Set wire rack over pan; place baking pans on rack. Let
rolls rise 20 minutes.
Dust tops with 1 tablespoon flour. Bake at 400�F for 15 minutes or until
done. Remove from pans; cool on wire racks.
Source:
Yield:
"16 Rolls"
T(Baking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 14 0 26366 0 0 0 0 0
Quick Potato Salad for One
Recipe By :

-------- ------------ --------------------------------
1 large Idaho� Potato -- peeled and cubed
1/4 cup reduced-calorie mayonnaise
1 tablespoon diced pimiento
2 teaspoons finely chopped onion
2 teaspoons pickle relish
1/2 teaspoon mustard
1/4 teaspoon salt
1/8 teaspoon pepper
Place cubed potato in a 9-inch square microwave-safe baking dish, cover

with microwaveable plastic wrap and microwave at HIGH 4 to 5 minutes, or
until potato is tender.
Combine mayonnaise, pimiento, onion, relish, mustard, salt and pepper in a

small bowl, stirring well. Add to potatoes, tossing gently to coat. Cover
and refrigerate until cool.
Description:
"The key to great potato salad is to gently toss the potatoes with
dressing while the potatoes are still warm. This allows for better
absorption of flavors."
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 3740 0 4487 0 0 0 0 0
Quick Rosemary Breadsticks
Recipe By :
Categories : Appetizer/Snack Breads/ Muffins
Fleischmann's Yeast

-------- ------------ --------------------------------
5 cups all-purpose flour (5 to 5 1/2 cups)
2 packages Fleischmann's� Active Dry Yeast
2 tablespoons sugar
2 teaspoons rosemary (leaves)
1 teaspoon salt
1 1/2 cups very warm water (120� to 130�F)
3 egg whites
Sesame or poppy seeds -- optional
In large bowl, combine 2 cups flour, undissolved yeast, sugar, rosemary

and salt. Add water and olive oil to dry ingredients; beat 2 minutes at
medium speed of electric mixer, scraping bowl occasionally. Add 2 egg
whites and 1/2 cup flour; beat 2 minutes at high speed. With spoon, stir
in enough remaining flour to make soft dough.
Knead on floured surface until smooth and elastic, about 6 to 8 minutes.

Divide dough into 24 pieces; roll to 24-inch ropes. Fold ropes in half and
twist several times; pinch ends to seal. Place on 2 greased baking sheets.
Cover; let rise in warm place for 15 minutes.
Lightly beat remaining egg white. Brush on rolls. If desired, sprinkle

with sesame seed. Bake at 450�F for 12 minutes or until done, switching
positions of sheets halfway through baking. Remove from sheets; cool on
wire racks.
Source:
Yield:
"24 Breadsticks"
T(Baking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 14 26366 0 1286 0 3728 0 0 0
Raisin Bean Muffins
Recipe By :

-------- ------------ --------------------------------
1 cup raisins
3/4 cup boiling water
3 eggs
1/2 cup vegetable oil (such as canola)
1 1/2 cups white sugar
1 14-ounce can Beans in Tomato Sauce
1/2 cup applesauce
1/2 teaspoon salt
3 cups flour
1 teaspoon vanilla
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon baking powder
1 cup walnuts (optional)
Mix raisins with boiling water, stir and set aside. Beat eggs, oil, sugar,
vanilla and beans. Add flour, remaining ingredients, including raisins and
water. Mix well.
Spoon batter into large paper muffin cups. Bake at 325�F (160� C) for 30
minutes.
Source:
Yield:
"24 muffins"
T(Bake):
"0:30"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : � A moderate source of dietary fibre.

____________________
Ontario White Bean Producers

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 0 0 0 1563 1440 255 0 0 0 0 0 0 0 2130706543
Ranch-Style Topping
Recipe By :
Categories : Condiments The Idaho Potato Commission

-------- ------------ --------------------------------
4 large Idaho� Potatoes -- baked
1/2 cup low-fat cottage cheese
1 tablespoon reduced calorie ranch salad dressing
1 tablespoon bacon bits
OR
1 tablespoon chopped fresh parsley
In a small bowl, combine cottage cheese and ranch dressing; stir until
well blended.
Cut baked potatoes in half length-wise, cutting almost to the base of the
potato. Mash slightly with fork, leaving in skins. Spoon cottage cheese
mixture into potatoes, dividing evenly. Sprinkle with bacon bits.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3740 4047 26371 0 0 2130706543
Really Made Rights
Recipe By :
Pork

-------- ------------ --------------------------------
1/2 cup beer
1 tablespoon sugar
1 teaspoon dry mustard
3/4 teaspoon ground white pepper
Salt -- to taste
6 soft sandwich buns
In large skillet, cover pork with water; simmer until done, breaking apart
as it cooks. Pork will be completely white. Drain well; add beer, sugar,
dry mustard and pepper and simmer for 10 minutes. Salt to taste. Place on
sandwich buns; serve with dill pickles, chopped onion and mustard, if
desired.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 5830 0 0 0 0 0 713
Roasted Chicken and Radish Medley
Recipe By :
The Radish Council
-------- ------------ --------------------------------
1/4 cup olive oil
1 teaspoon salt
1 teaspoon Italian seasoning
1 pound boned and skinned chicken breast halves -- cut in half
crosswise
8 ounces small new potatoes -- quartered (about 1-1/2 cups)
2 large green and yellow bell peppers -- cut in chunks (about 2
cups)
1 6-ounce bag radishes -- halved (about 1-1/2 cups)
1 large zucchini -- halved lengthwise and cut in 1-inch pieces
(about 1-1/2 cups)
12 cloves garlic -- peeled
Preheat oven to 400�F. In large bowl stir olive oil, salt, pepper and
Italian seasoning. Add chicken, potatoes, peppers, radishes, zucchini and
garlic; toss until well coated. Place in a large shallow roasting pan,
arranging the chicken on one side and the vegetables on the other side.
Roast until chicken and vegetables are tender, about 25 minutes, turning
every 10 minutes.
Description:
"Rosy radishes provide the perfect counterpoint to chicken and other
fresh vegetables in Roasted Chicken and Radish Medley."
Source:
"The Radish Council"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2
NOTES : To prepare this trendy, one-dish meal, radish halves are tossed
with bell peppers, zucchini, garlic cloves and boneless chicken,
then roasted at 400�F so that in a mere 25 minutes, the veggies
have developed a sweet, mellow flavor and the chicken is fork
tender.
Nutr. Assoc. : 0 0 0 0 2314 4219 3572 0 0 0
Roasted Tomatoes
Recipe By :

-------- ------------ --------------------------------
8 medium tomatoes
Olive oil
Pinch salt
Preheat oven to 200 degrees. Core tomatoes and rub outside with oil.
Sprinkle salt in center. Place on sheet pan and roast for approximately 4
hours. When cool enough to handle, peel the thin, papery skin and process
tomato until smooth.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : TRY AS:

� a flavoring base for pizza
� a flavoring for soups and seafood chowders
� a topping for pasta
� a topping on grilled French or Italian bread, with capers, olives or Mozzarella,
for an appetizer.
� a sauce, when thinned with broth, with boneless chicken breast or grilled steak
� a sauce for skillet-fried potatoes seasoned with rosemary
� a sauce for brunch omelettes.
NOTES : Cooking tomatoes the low, slow way takes out the water, leaving
you with a caramelized tomato. The intense, rich flavor of the
processed pulp provides a vibrant backdrop to a wide variety of
dishes. Use it to your heart's delight!
Nutr. Assoc. : 5296 0 0
Sablefish and Vegetable Stir-Fry
Recipe By :
Main Dishes

-------- ------------ --------------------------------
1 pound Alaska sablefish fillets or steaks -- thawed if necessary
Salt and pepper
1 medium onion -- halved and thinly sliced
3 zucchini -- cut in 1/4 inch slices
2 carrots -- diagonally cut into thin slices
1/4 teaspoon thyme -- crushed
3 tablespoons oil
Grated Parmesan cheese -- optional
Cut sablefish in 1-1/2 inch chunks; sprinkle with salt and pepper.
Stir-fry sablefish, vegetables and thyme in hot oil 8 to 10 minutes or
until sablefish flakes easily when tested with a fork and vegetables are
crisp-tender. Serve with Parmesan cheese.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Alaska Sablefish and Vegetable Stir-Fry may be served with hot
green pasta.
Nutr. Assoc. : 4804 0 0 0 2495 0 0 0
Sablefish Salad
Recipe By :
Salads

-------- ------------ --------------------------------
1 cup steamed or poached Alaska sablefish -- cut in 1 inch
chunks
1 tomato -- diced
1 avocado -- peeled and diced
1/2 cup cucumber -- diced
2 green onions -- diagonally sliced
Lettuce
VINAIGRETTE DRESSING
3 tablespoons oil
3 tablespoons wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon oregano -- crushed
3 drops hot pepper sauce
Combine sablefish, tomato, avocado, cucumber and onions. Toss gently with
Vinaigrette Dressing. Serve on lettuce-lined platter.
Vinaigrette Dressing: Combine oil, wine vinegar, salt, pepper, oregano

leaves and bottled hot pepper sauce. Makes about 1/3 cup.
Makes 2 main-dish servings or 4 side-dish servings. Recipe can be halved

or doubled.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5755 0 0 0 3585 0 0 0 0 0 0 0 0 0
Salisbury Steak with Mushroom Gravy
Recipe By :

-------- ------------ --------------------------------
1 pound ground beef, lean
1/3 cup onion -- finely chopped
1/4 cup saltine crackers -- crumbled
1 egg white -- slightly beaten
2 tablespoons milk
1 tablespoon horseradish
1/4 teaspoon salt
1/8 teaspoon pepper
12 ounces brown beef gravy
4 ounces mushrooms -- sliced
2 tablespoons water
In medium bowl, combine first 8 (eight) ingredients, mixing lightly but

thoroughly; shape into 4 oval 1/2-inch thick patties.
Heat large nonstick skillet over medium heat until hot. Place beef patties
in skillet; cook 7 to 8 minutes or until no longer pink and juices run
clear, turning once. Remove from skillet; keep warm.
In same skillet, combine gravy ingredients (last 3 ingredients); cook over

medium heat 3 to 5 minutes or until mushrooms are tender. Serve over
Salisbury Steak.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Serve with mashed potatoes, if desired.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 208 0 0
Salmon Italianne
Recipe By :Marcella, Ketchikan, Alaska

Fish and Seafood

-------- ------------ --------------------------------
2 pounds salmon fillet
Mayonnaise
Ketchup
4 strips bacon -- cut in 1" pieces
3/4 cup finely minced onion
Line baking pan with a sheet of tin foil.
Cut salmon into about six pieces (each about 3" � 3"). Cover the pieces
with a thick layer of mayonnaise (about 1/3" thick). Cover the mayonnaise
with a very thin layer of ketchup. Sprinkle minced onion over each serving
and divide the bacon evenly over the fish. Bake at 400 degrees for 20 to
25 minutes.
Source:
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 20220
Santa Fe Salad
Recipe By :
The Rice Council

-------- ------------ --------------------------------
2 medium green peppers -- julienned
2 medium onions -- sliced
1 16-ounce jar salsa
2 15-ounce cans kidney beans -- drained and rinsed
2 11-ounce cans Mexican-style corn -- drained
3 cups cooked rice
6 cups shredded lettuce (about 1 head)
1 10 1/2-ounce bag tortilla chips
1 1/2 cups shredded Cheddar cheese (6 ounces)
Sour cream for garnish
Heat oil in a large skillet over medium-high heat. Add green peppers and
onions; cook until tender-crisp. Add salsa, beans, corn and rice. Cook
until thoroughly heated.
For each serving, place 1 cup lettuce on serving plate. Surround lettuce
with tortilla chips. Top with warm vegetable mixture. Sprinkle 1/4 cup
cheese evenly on top of each serving. Garnish with sour cream.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 1325 3815 26432 0 4924 5317 4922 2130706543
Savory Pork Stir-Fry
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound boneless pork loin -- cut into 3/4-inch cubes
1 tablespoon reduced-sodium soy sauce
1 tablespoon vinegar
1 teaspoon sesame oil
1/2 teaspoon ginger
1 16-ounce package frozen stir-fry vegetables -- thawed
1 tablespoon water
Blend soy sauce, vinegar, oil, garlic and ginger in shallow dish. Add
pork; soak for 10 minutes.
Spray large nonstick skillet with vegetable spray. Heat skillet over
medium-high heat until hot. Add pork; stir-fry for 3 minutes.
Stir vegetables and water into mixture. Cover and cook 5 minutes or until
vegetables are crisp-tender.
Source:
T(Cooking Time):
"0:15"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2311 0 0 0 0 0 0 0
Sesame-Soy Pasta and Vegetables
Recipe By :

-------- ------------ --------------------------------
8 ounces Medium or Wide Egg Noodles -- uncooked
2 13 1/4-ounce cans low-sodium chicken broth
2 cups small broccoli florets
1 cup sliced fresh mushrooms
2 medium carrots -- thinly sliced diagonally
2 tablespoons low-sodium soy sauce
1 tablespoon sesame oil
2 teaspoons sugar
In a large pot, heat chicken broth; add noodles and bring to a boil. Cover
and simmer 10 minutes. Add vegetables, cover and simmer 2 minutes. In a
separate bowl, combine soy sauce, cornstarch, sesame oil, sugar and red
pepper flakes; slowly stir into pot. Stir until well combined and
thickened. Serve immediately.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 530 0 20011 0 0 0 0 1356 1440 4714
Shrimp and Snow Pea Stir-Fry
Recipe By :
Main Dishes

-------- ------------ --------------------------------
1 clove garlic
2 tablespoons oil
1 1/2 cups diagonally sliced celery
1 cup thinly sliced onion
1/2 teaspoon fresh ginger root -- grated *
2 cups snow peas
OR
2 cups Chinese pea pods -- thawed **
1 1/2 cups sliced mushrooms
1/3 cup water
1 tablespoon dry sherry
2 teaspoons lemon juice (up to 3)
12 ounces Alaska pink shrimp (about 2-1/2 cups) -- thawed if
necessary
Salt
Hot cooked rice (optional)
Heat garlic in oil in large skillet or wok 1 minute; remove garlic. Add
celery, onion and ginger; cook and stir 2 minutes. Add pea pods and
mushrooms; cook and stir 1 minutes.
Combine water, soy sauce, sherry, lemon juice and cornstarch; add with
shrimp to vegetable mixture. Cook and stir until sauce boils and thickens.
Salt to taste. Serve over hot rice.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2
NOTES : * One-fourth teaspoon ground ginger may be substituted and added

with soy sauce.
**One package (10 ounce) frozen peas or 1-1/2 cups fresh, shelled
peas may be substituted.
Nutr. Assoc. : 0 0 20195 0 0 0 5020 2130706543 4977 0 0 0 797 0 4812 0 0
Smoked Chops with Horseradish-Chipotle Crust and Roasted Vegetables
Recipe By :
Pork

-------- ------------ --------------------------------
6 smoked boneless pork loin chops -- 1/2-inch thick
1 1/2 cups dry bread crumbs
1 10-ounce package red or white pearl onions -- peeled
12 medium carrots -- halved lengthwise, cut into 2-inch pieces
3 large celery roots -- peeled, cut into 2-inch pieces
4 tablespoons porcini mushroom oil
OR
3 tablespoons sherry wine vinegar
OR
3 tablespoons white wine vinegar
2 tablespoons minced fresh sage -- divided
2 tablespoons prepared horseradish
1/4 teaspoon minced chipotle chile
1/4 cup Dijon-style mustard
Preheat oven to 350�F. In a large saucepan, cover the onions, carrots and
celery root with water. Bring to a boil. Lower the heat and simmer,
covered, for 10 minutes; drain. Transfer vegetables to a 5-quart
casserole.
Combine oil, vinegar and 1 tablespoon sage; pour over the vegetables,
tossing to coat.
Combine bread crumbs, horseradish, the remaining sage and chipotle chile,
set aside.
Spread mustard over top of pork chops. Press bread crumb mixture evenly
over mustard. Place chops on top of vegetables; bake for 45 minutes or
until crust is golden brown.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5782 0 4417 0 2520 2130706543 0 0 2130706543 0 0 3403 0

2625 0
Smorgasburgers
Recipe By :
Categories : Burgers/ Sandwiches Main Dishes
Poultry The Rice Council

-------- ------------ --------------------------------
2 tablespoons vegetable oil -- divided
1 medium apple -- peeled and chopped
1 teaspoon dried sage
OR
1 tablespoon fresh chopped sage
1 pound ground turkey
3 cups cooked brown rice
2 tablespoons ketchup
1/2 teaspoon salt
6 hamburger buns -- toasted
Assorted condiments
Heat 1 tablespoon oil in a large skillet over medium-high heat until hot.
Add onion, apple, garlic and sage; cook 3 to 5 minutes or until onion is
tender. Remove from heat.
Combine onion mixture, turkey, rice, ketchup, salt and pepper in large
bowl. Shape into patties. Heat remaining 1 tablespoon oil in same skillet
over medium-high heat until hot. Cook burgers 6 minutes per side or until
thoroughly cooked. Serve on buns with condiments.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 3154 0 2130706543 0 0 0 0 0 0 2130706543
Snow Crab Stir-Fry
Recipe By :
Main Dishes

-------- ------------ --------------------------------
1 pound Alaska snow crab single cut legs -- thawed if necessary
OR
1 pound split legs
3 cups chopped broccoli
3 cups snow peas -- trimmed
1 medium red bell pepper -- sliced into strips
4 stalks green onion -- cut in 1" pieces
ORANGE-GINGER SAUCE
1 tablespoon low-sodium soy sauce
1 clove garlic -- pressed
1/2 teaspoon fresh ginger root -- grated
Cut Alaska Snow Crab into 2-inch pieces; score shells using serrated
knife. Heat 1 tablespoon oil in frying pan over high heat. Add crab,
cover, and stir-fry 4-5 minutes, stirring occasionally. Remove from pan;
keep warm. Add 1/2 tablespoon oil and broccoli. Cook, stirring constantly,
1-2 minutes. Remove from pan; keep warm.
Add remaining 1/2 tablespoon oil and remaining vegetables to pan. Stir-fry
1 minute. Add cooked crab and broccoli. Pour in Orange-Ginger Sauce; stir
to coat vegetables. Continue to stir until sauce thickens. Remove from
heat and serve with cooked rice.
Orange-Ginger Sauce: Whisk together orange juice, soy sauce, cornstarch,

garlic, grated ginger and crushed red pepper flakes.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 1/2
Nutr. Assoc. : 8 0 2130706543 0 0 0 0 0 0 0 0 0 0 0 0 3002
Southwestern Beef Hash
Recipe By :

-------- ------------ --------------------------------
1 small onion -- chopped
3 cups frozen potatoes O'Brien
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup prepared salsa
Green onion and ripe olive slices,
optional
Brown ground beef and onion in large skillet over medium heat 8 to 10
minutes or until no longer pink. Pour off drippings.
Stir in potatoes, salt and pepper.
Increase heat to medium-high and cook 5 minutes, stirring occasionally.
Stir in salsa. Continue cooking 8 to 10 minutes or until potatoes are

lightly browned, stirring occasionally.
Garnish with green onion and ripe olive slices, if desired.
Source:
"0:30"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Serving Ideas : Iceberg lettuce wedge with ranch dressing.
Nutr. Assoc. : 0 0 362 0 0 1325 0
Southwestern Stir-Fry
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound pork tenderloin -- cut in quarters lengthwise and then cut
1/4-inch thick
2 tablespoons dry sherry
1 green pepper -- seeded, cut in strips
1 medium onion -- thinly sliced
12 cherry tomatoes -- halved
Combine sherry, cornstarch, cumin, garlic and salt in a medium bowl; add
pork slices and stir to coat. Heat oil over medium-high heat in heavy
skillet. Add pork mixture and stir-fry about 3-4 minutes. Add remaining
ingredients, cover pan and simmer for 3-4 minutes. Serve hot with green
chile salsa, if desired.
Cuisine:
"Southwest"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 26368

Speedy Spinach Spaghetti
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Thin Spaghetti, Linguini or Vermicelli -- uncooked
1 10-ounce package frozen spinach -- thawed
1 10-ounce package fat-free cream cheese
1/2 cup skim milk
1 tablespoon red wine vinegar
1 teaspoon chicken bouillon granules
1/2 teaspoon dried Italian herbs
Cook pasta according to package directions. Drain spinach well, squeezing

out excess liquid. Combine spinach and remaining ingredients in the
container of an electric blender or food processor until smooth. Transfer
to a saucepan; heat through.
When pasta is done, drain well. Toss sauce with pasta. Serve immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 1405 3472 25014 0 0 0 3776
Spicy Orange Turkey Stir-Fry
Recipe By :
Categories : BC Turkey Marketing Board Main Dishes
Poultry

-------- ------------ --------------------------------
2 cups cooked turkey -- cubed
1/4 cup water
1 teaspoon sugar
1/2 teaspoon crushed red pepper
1 tablespoon oil
1 medium sweet red pepper -- cubed
1 cup snow peas
1 tablespoon grated orange rind
1 tablespoon fresh ginger -- minced
1/2 cup water chestnuts -- sliced
1 medium orange -- peeled
2 tablespoons dry sherry -- optional
Italian parsley
Combine orange juice, water, sherry, sugar and crushed red pepper. Add
turkey and set aside.
Heat oil in a non-stick skillet. Add sweet red pepper, snow peas, orange
rind and ginger. Stir-fry 2 minutes.
Drain turkey, reserving marinade. Add corn starch to marinade and stir to
combine.
Add turkey, marinade and water chestnuts to skillet and cook, stirring
constantly, until thickened. Serve on a bed of rice and garnish with
orange wedges and parsley.
Cuisine:
"Asian"
Source:
"BC Turkey Marketing Board"
"http://www.uniserve.com/bcturkey/core.html"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 5473 0 0 0
Spicy Pork Stir-Fry
Recipe By :
Pork

-------- ------------ --------------------------------
1 pound boneless pork loin
3 tablespoons soy sauce
3 tablespoons water
1 teaspoon chili powder
2 cups bias-sliced bok choy
1 cup sliced carrots
1 small red bell pepper -- cut into 3" pieces
1/2 cup walnut pieces
Partially freeze pork. Thinly slice across the grain into bite-size
strips. Place pork in shallow baking dish or heavy plastic bag.
For marinade, combine soy sauce, water and cornstarch; pour HALF the
marinade over pork. Marinate in refrigerator 30 minutes; reserve the
remaining marinade.
Preheat nonstick skillet over high heat; add vegetable oil, chili powder
and cumin. Stir-fry HALF the pork until browned; remove. (Add more oil to
pan, if necessary.) Stir-fry the remaining pork; remove. Add bok choy,
carrots and red pepper to wok; stir-fry 2 minutes or until crisp-tender.
Add pork, walnuts and the reserved marinade; stir-fry 1-2 minutes or until
heated through.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2
Nutr. Assoc. : 888 0 0 0 0 0 0 183 0 0 5471
Spicy Shells with Vegetables
Recipe By :
Categories : Main Dishes Rag�
Vegetarian

-------- ------------ --------------------------------
1 28-ounce jar Rag� Chunky Gardenstyle Super Mushroom
Pasta Sauce
1 jalape�o pepper -- seeded and finely chopped
1/2 teaspoon salt
3/4 cup light cream
1 16-ounce package frozen broccoli, cauliflower and carrots
1 16-ounce package medium pasta shells -- cooked and drained
1/2 cup shredded Fontina cheese
In a medium saucepan, combine sauce, jalape�o pepper, crushed red pepper,
salt and cream. Heat thoroughly over low heat, stirring occasionally.
In a medium saucepan, cook and drain vegetables as package directs. Spoon

heated sauce over hot pasta; toss to coat well. Top with cooked vegetables
and cheeses.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 471 26360 4714 0 0 1125 4365 0 588
Stewed Eggplant and Zucchini
Recipe By :
Categories : Rag� Side Dishes

-------- ------------ --------------------------------
2 medium onions -- sliced
1/4 cup olive oil
2 medium zucchini -- sliced
1 medium eggplant -- cubed
1 medium yellow squash -- sliced
1/2 teaspoon oregano
1 14-ounce jar Rag� Old World Style Spaghetti Sauce
Lemon slices
In a large skillet, saut� onions in olive oil until translucent. Add

zucchini, eggplant, yellow squash, garlic and oregano. Saut� until
vegetables are tender. Add sauce; simmer 5 minutes, or until heated
through. Serve hot or cold with lemon.
Serves 4-6.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 1501 0
Stir-fry Turkey Spinach Salad
Recipe By :
Salads The Butterball Turkey Company

-------- ------------ --------------------------------
1 package 99% Fat Free Butterball� Turkey Breast
Strips
3/4 cup honey-mustard barbecue sauce
3/4 cup water
6 cups packed torn fresh spinach
1 cup slivered red onion
3 oranges -- peeled and sliced or sectioned*
Stir together turkey strips and barbecue sauce in medium bowl. Let stand 5
minutes. Heat large nonstick skillet over medium-high heat. Add turkey and
sauce; stir-fry until turkey is no longer pink, about 6 minutes. Add water
to turkey and bring to a simmer. Arrange spinach, onion and oranges on 4
individual plates. Top with turkey and sauce. Serve immediately.
Source:
Copyright:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat; 1/2
Other Carbohydrates
NOTES : *To reduce preparation time, use one 11-ounce can mandarin
oranges, drained, in place of the fresh oranges.
Nutr. Assoc. : 27022 85 0 3407 4712 0 0

Summer Fruit and Hazelnut Salad
Recipe By :
Categories : Dundee Hazelnuts Fruit
Salads The Oregon Hazelnut Industry

-------- ------------ --------------------------------
1/2 pound jicama -- peeled, rinsed and cut into matchstick pieces
1 teaspoon poppy seeds
1 teaspoon sugar
2 cups cubed, seeded, watermelon
2 cups cubed cantaloupe
1 cup seedless grapes -- halved
1 cup strawberries -- rinsed, hulled and chunked
1 large kiwifruit -- peeled and sliced
In a large bowl, mix the jicama with orange and lemon juices, poppy seeds
and sugar. Add the rest of the fruit and toss. Top with the hazelnuts and
serve.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 2 Fat;
Nutr. Assoc. : 3677 0 0 0 0 0 5476 245 0 0 779
Sweet Peppers Stuffed with Chicken, Tomatoes, and Zucchini
Recipe By :
Categories : Florida Tomato Committee Main Dishes
Poultry

-------- ------------ --------------------------------
1 large leek -- cut in half lengthwise and then crosswise into
thin slices
2 whole skinless and boneless chicken breasts -- cut into small
cubes
1 clove garlic -- peeled and crushed
2 large firm, ripe, red tomatoes -- peeled, seeded and chopped
4 small zucchini -- washed and cut into small cubes
1 tablespoon fresh tarragon
OR
1 teaspoon dried tarragon
3 tablespoons chopped Italian parsley
1/4 pound Italian Fontina cheese -- grated
1 cup bread crumbs -- fine, dry and unflavored
Salt and freshly ground pepper
1/2 cup olive oil -- plus 1 tablespoon to grease baking dish
3 large sweet bell peppers -- red or yellow, cut in half
lengthwise, cored and seeded
Preheat oven to 350 degrees.
In a colander, rinse sliced leek well tinder warm water to remove sand. In
a large bowl combine leek, chicken, garlic, tomatoes, zucchini, tarragon,
parsley, cheese and 1/2 cup of the breadcrumbs. Salt and pepper to taste.
Toss with 1/4 cup of the olive oil.
Grease the bottom of an oven proof dish with 1 tablespoon of olive oil.
Stuff the pepper halves with the chicken-vegetable mixture, top with the
remaining 1/2 cup bread crumbs and place in the baking dish. Drizzle the
remaining 1 1/4 cup olive oil over each stuffed pepper.
Bake in upper third of the oven, until peppers are tender, about 45
minutes.
Remove from oven and moisten with juices from the pan. Serve immediately
or at room temperature.
Description:
"Tasty and colorful ingredients are blended together to stuff sweet
red, yellow or green peppers for a quick one dish meal, served with
crusty country bread."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2314 0 26093 0 1484 0 2130706543 3771 588 0 0 0 2236
Swift Spaghetti with Zucchini and Artichoke Hearts
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Spaghetti or Linguine -- uncooked
2 medium onions -- thinly sliced
1 carrot -- shredded
2 medium zucchini -- coarsely grated
1 8 1/2-ounce can artichoke hearts -- drained and quartered
2 teaspoons garlic powder
1 teaspoon dried parsley
1/4 cup grated Romano cheese
Cook pasta according to package directions. While pasta is cooking, warm

the oil in a large saucepan over medium heat. Add the onions, cover the
pan and cook for 5 minutes. Add the carrot, zucchini, artichoke hearts,
garlic powder and dried parsley. Cover the pan and cook for 5 more
minutes.
When pasta is done, drain it well. Toss sauce with pasta, season with salt
and pepper, and sprinkle with Romano cheese.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 1405 0 0 0 0 3025 0 0 0 0
Tangy Chicken Breasts with Citrus Sage Sauce
Recipe By :
Categories : Poultry The National Honey Board

-------- ------------ --------------------------------
2 pounds boneless skinless chicken breast halves (8
halves)
6 ounces frozen lemonade concentrate -- thawed
1/2 cup honey
1 teaspoon crushed dried sage leaves
1/2 teaspoon lemon juice
1/2 teaspoon crushed dried thyme leaves
1/2 teaspoon dry mustard
Rinse chicken breasts under cold water and pat dry with paper towels;
place in shallow baking dish. Combine remaining ingredients in small bowl.
Pour half the sauce over chicken and bake at 350�F 20 minutes. Turn
chicken and pour remaining sauce over top. Bake 15 to 20 minutes more or
until chicken is no longer pink in center.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 2313 3912 0 3154 0 3159 0
Tasty Tomatoes Stuffed with Tuna
Recipe By :
Categories : Fish and Seafood Florida Tomato Committee
Main Dishes

-------- ------------ --------------------------------
7 medium ripe firm tomatoes -- washed
Salt
2 stalks celery -- washed
12 pitted olives -- drained
2 6 ounce cans tuna -- drained and flaked with a fork
3 tablespoons sweet pickle relish
1 teaspoon lemon juice
2/3 cup mayonnaise
1/4 teaspoon freshly ground pepper
1/2 cup parsley -- snipped into tiny bits with the shears, for
garnish
4 lettuce leaves
On a cutting board, cut off the top 1/2 Inch of 4 tomatoes with a utility
knife. Cut around the inside of the tomato wall and scoop out seeds and
pulp with your fingers and discard. Sprinkle the shell with salt and drain
upside down on a paper towel for 20 minutes.
With a utility knife, core the remaining tomatoes and dice together with
the celery and olives on the cutting board. In a medium-size bowl, mix
diced vegetables together with the tuna, relish, lemon juice, mayonnaise
and pepper to taste. Fill each tomato with this mixture.
Sprinkle bits of parsley for garnish. Place each stuffed tomato on a bed
of lettuce and serve.
Description:
"Beautiful bright red stuffed tomatoes are easily prepared and always
a family favorite."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26093 0 0 4281 2471 0 0 0 0 0 810
Thai Style Sweetcorn and Sea Parsley� Soup
Recipe By :
Categories : Fish and Seafood Ocean Produce International

-------- ------------ --------------------------------
1/2 teaspoon sesame or sunflower oil
2 spring onions -- thinly sliced
1 garlic clove -- crushed
2 1/2 cups chicken stock
1 15-ounce can cream-style sweetcorn
1 1/4 cups cooked, peeled prawns
1 teaspoon green chili paste
OR
1 teaspoon chili sauce -- (optional)
2 tablespoons finely chopped or whole Sea Parsley�
Salt and black pepper
Fresh coriander leaves to garnish
Heat the oil in a large heavy-bottomed saucepan and saut� the onions and
garlic over a medium heat for 1 minute, until softened but not browned.
Stir in the chicken stock, cream-style sweetcorn, prawns and chili paste
or sauce, if using. Bring the soup to the boil, stirring occasionally.
Remove from heat and add the chopped or whole Sea Parsley�. Season to
taste and sprinkle with fresh coriander leaves to garnish.
Cuisine:
"Asian"
Source:
"Ocean Produce International"
"http://www.oceanproduce.com/"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1356 0 0 0 429 2842 2130706543 0 0 524 2130706543

2130706543
The Howard Helmer 40 Second Omelet
Recipe By :
Eggs Omelettes

-------- ------------ --------------------------------
2 large eggs
2 tablespoons water
1 tablespoon butter or margarine
1/2 cup filling (1/2 to 1 cup)
For each omelet, beat together 2 large CALIFORNIA FRESH EGGS and 2
tablespoons of water.
In 7-10" omelet pan or skillet, over medium heat, heat 1 tablespoon butter
or margarine until just hot enough to sizzle a drop of water. Pour in egg
mixture. Mixture should set immediately at edges.
With an inverted pancake turner, carefully push cooked portions at edges

toward center so uncooked portions can reach hot pan surface.
While drawing cooked portions toward center, tilt pan and move cooked
portions as necessary.
While top is still moist and creamy-looking, spoon 1/2 to 1 cup filling on
one side of omelet. With pancake turner, fold unfilled side of omelet over
filling. Don't worry if it tears. When flipped onto plate, tears won't be
visible.
Slide omelet from pan onto plate invert onto plate with a quick flip of
the wrist.
Source:
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Protein; trace Carbohydrate; 31mg Cholesterol; 118mg Sodium
Other Carbohydrates
Nutr. Assoc. : 2130706543 0 0 0
Tomato Sandwiches
Recipe By :
Categories : Burgers/ Sandwiches Florida Tomato Committee
Vegetarian

-------- ------------ --------------------------------
6 large firm, ripe, red tomatoes (6 to 8)
1/2 cup mayonnaise or whipped cream cheese
1 large onion -- thinly sliced
6 small arugula leaves (6 to 8) -- washed and patted dry
2 large eggs
lightly beaten with
1 tablespoon water
1/2 teaspoon salt
1/2 cup bread crumbs -- unflavored, toasted
3 tablespoons unsalted butter
Slice each tomato to obtain 1/2-inch thick slices from the widest portion
of the tomato making sure to avoid the core.
Spread 1 heaping tablespoon of mayonnaise on one half of the tomato

slices. Top each with an onion slice, arugula leaf and a second slice of
tomato.
Dip each sandwich into the beaten egg mixture and then the bread crumbs.
Gently shake off any excess bread crumbs. Set sandwiches aside.
In a large heavy saut� pan, warm the butter and olive oil over medium
heat. Slip each sandwich into the pan and fry until golden brown, about 3
minutes on each side. Remove and serve immediately.
Serves 6-8
Description:
"These delicious treats are deceptively simple. Serve them as a light
lunch or versatile side dish."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26093 881 0 48 3218 0 0 0 0 0 0
Tostados with Pork
Recipe By :

-------- ------------ --------------------------------
1 cup chopped onion
1 8-ounce jar taco sauce
1 teaspoon salt
1/2 teaspoon chili powder
1/4 cup ripe olives -- sliced
Vegetable oil
4 corn tortillas -- 7-inch diameter
OR
4 flour tortillas -- 7-inch diameter
2 cups shredded lettuce (2 to 4 cups)
1/2 cup Shredded Monterey Jack -- optional
OR
1/2 cup shredded Cheddar cheese -- optional
1 medium-size tomato -- cut in thin wedges
1/2 cup sour cream
Additional taco sauce -- optional
In skillet, lightly brown ground pork and onion. Add taco sauce, salt and
chili powder; cover and cook over low heat 15 minutes or until pork is
done and flavors blended. Stir in ripe olives.
For each tostado place a heated tortilla on a plate. Top with layer of
lettuce, then hot pork mixture (about 2/3 cup). Sprinkle with cheese, if
desired. Garnish with tomato wedges and dollop of sour cream. Serve with
additional taco sauce, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5830 0 0 0 0 0 0 2883 0 2130706543 4924 26152 0 2130706543
26367 0 0
Turkey Pasta Primavera
Recipe By :
Categories : BC Turkey Marketing Board Main Dishes
Pasta Poultry

-------- ------------ --------------------------------
2 cups cooked turkey -- cut in 1/2-inch cubes
4 large ripe tomatoes -- coarsely chopped
1/4 cup chopped parsley
1 tablespoon dried basil
1/2 teaspoon salt
2 tablespoons grated Parmesan cheese
Freshly ground pepper
6 cups cooked spaghetti or linguini
4 garlic cloves -- minced
Saut� garlic in oil until soft, but not brown. Add tomatoes, parsley,
basil and salt and simmer 8-10 minutes. Add turkey to tomato mixture and
heat through. Spoon over pasta and serve with Parmesan cheese and pepper
to taste.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 6 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : Variation: Substitute one 28-ounce can tomatoes for fresh

tomatoes. Add to garlic mixture with parsley, basil and salt.
Break up tomatoes and cook 10-15 minutes to allow sauce to reduce
and thicken. Add turkey and simmer until heated through. 2
tablespoons drained capers can also be added to sauce.
Nutr. Assoc. : 2848 0 0 3873 0 0 0 25073 0 1405 0
Vegetable and Alaska Surimi Seafood Stir-Fry

Recipe By :
Main Dishes

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1/2 red bell pepper -- sliced in 1/4" strips
1/2 yellow bell pepper -- sliced in 1/4" strips
1 cup Chinese pea pods
1 cup brown mushrooms -- sliced
2 cups Alaska surimi seafood
1/2 cup green onions -- sliced
Salt and pepper
2 tablespoons sesame seeds -- toasted
Hot cooked rice
Place oil in skillet or wok and heat until very hot. Add garlic and
stir-fry for 30 seconds.
Add red and yellow pepper strips, pea pods and mushrooms. Stir-fry for 1
minute, then add 2 tablespoons water, cover and cook 2 minutes longer,
stirring frequently until vegetables are crisp-tender.
Add Alaska surimi and green onions. Stir-fry 1 minute longer. Season to
taste with salt and pepper. Sprinkle with sesame seeds and serve on hot
cooked rice.
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 4373 4196 5186 3585 0 0 0
Warm Spinach & Turkey Salad
Recipe By :
Categories : BC Turkey Marketing Board Poultry
Salads
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2 cups cooked turkey -- cubed
1 package or large bunch of fresh spinach
1 cup fresh mushrooms -- sliced
1/4 cup bacon bits
1/4 cup olive oil
2 cloves garlic (2-3 cloves) -- minced
1 sweet red pepper -- chopped
1/4 teaspoon pepper
DRESSING
1/4 cup cider vinegar
1/4 cup brown sugar
2 tablespoons water
1/2 teaspoon ginger
Wash and stem spinach, tearing leaves into small pieces. Place in a large
bowl and set aside. Heat oil in a fry pan over medium-high heat. Add
garlic and cook until transparent.
Lower heat to medium-low and add mushrooms and peppers. Mix well, then add
turkey cubes and cook until heated through (1-2 minutes). Spoon hot
mixture over spinach. Add bacon bits and toss well. Divide salad into 4
serving plates. Heat dressing ingredients in fry pan to boiling. Drizzle
hot dressing over salad.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 2849 1423 0 0 0 3505 0 0 0 0 0 0 0 0
Wild Raspberry Toast
Recipe By :
Categories : Breakfast/ Brunch Stash Tea

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Sliced Bread
1/2 the contents of a Stash Wild Raspberry tea
bag
Butter
Toast a slice of bread, for each slice spread a thin layer of butter or
margarine, then sprinkle with Wild Raspberry mixture.
Source:
"Stash Tea"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 2342 5263 0
Zippy Ziti with Mixed Vegetables
Recipe By :

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8 ounces Ziti, Mostaccioli, or other medium pasta
shape -- uncooked
1 1/2 tablespoons vegetable oil
2 scallions -- finely chopped
1/2 teaspoon Italian seasoning
2 tablespoons horseradish sauce
1/2 cup skim milk
4 ounces grated Cheddar cheese (1 cup)
1 1/2 cups cooked mixed vegetables
Salt and freshly ground black pepper -- to taste
Prepare pasta according to package directions. Meanwhile, heat oil in a

medium saucepan. Add scallions and saut� over medium heat until limp. Do
not brown.
Remove from heat. Stir in Italian seasoning, horseradish sauce, milk and
cheese. Cook over medium heat until thickened. Stir in cooked vegetables
and heat. Place pasta in a large, heated bowl, and toss with sauce.
Serves 4-6.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5662 0 0 0 0 0 25061 911 20071 0

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