GRILLED LOIN CHOPS

Makes: 4 servings

8 lamb loin chops
1 tbsp Dijon
1 tbsp balsamic or red wine vinegar
2 garlic cloves, minced
1/4 tsp pepper
1/4 cup olive oil
4 tsp Basil leaves; slivered, fresh

1. Use fresh or frozen chops. If using frozen, thaw in refrigerator overnight.
2. Dry chops well, slash each edge once and arrange in single layer in shallow glass baking dish.
3. In a small bowl, whisk in mustard, vinegar, garlic and pepper. Slowly whisk in oil; then stir in basil.
4. Pour and spread over chops, turning to coat both sides.
5. Cover and refrigerate for at least 1 hour, but not more than four hours.
6. Bring to room temperature 30 minutes before grilling.
7. Place chops on oiled grill 4 to 6 inches above medium- hot coals or on medium-high setting and grill for about 5 minutes per side or until done to your liking.

CURRIED LAMB SHANKS IN WINE

Makes: 4 servings

4 tbsp oil
4 Lamb shanks
4 tbsp flour
1 ½ tsp curry powder
1 cup water
1 cup dry white wine
1 onion, thinly sliced
garlic salt
salt
pepper

1. Heat oil in a heavy skillet with a tight-fitting lid.
2. Add shanks and brown slowly on all sides.
3. Remove shanks from pan.
4. Add flour and curry powder to drippings and blend well; add water and wine, stirring, untilthickened.
5. Return shanks to pan, season with salt, garlic salt and pepper.
6. Top with onions.
7. Cover and simmer gently for 1½ hours until tender.

MILOPITA (GREEK APPLE PASTRY)

Makes: 8 servings

1 lb phyllo pastry

Filling:
8 apples, peeled, cored and chopped
½ cup sugar
½ tsp cinnamon
½ tsp allspice
1 tbsp cornstarch
1/4 cup currants or raisins
½ cup walnuts
½ cup butter, melted

Topping:
1 cup Powdered Sugar

1. NOTE: If desired, 2 cups canned apples (drained) may be substituted.
2. Defrost frozen phyllo pastry to room temperature, 2 to 4 hours.
3. Mix filling in a bowl tossing ingredients with a spoon. Set aside.
4. Lay 5 sheets phyllo flat, one on top of each other, with a little melted butter brushed between sheets.
5. Spread 1 cup of filling along one end. Roll phyllo over the apple filling so you will have a long filled tube.
6. Fold side edges over ½ “ so the filling won’t fall out. Continue rolling.
7. Place the buttered baking pan or cookie sheet.
8. Brush tops generously with melted butter.
9. Bake at 350 degrees for 1 hour.
10. Sift powdered sugar over tops and sides as soon as it is taken out of the oven and while still hot.
11. When cool, cut into 2" pieces and serve.

MELOMAKARONA

150 ml olive oil
80 g sugar
4 tbsp brandy
juice on 1 orange
½ tsp cinnamon
400 g Self- Raising flour
pinch of salt
½ tsp bicarbonate soda

Syrup:
1 teacup honey
120 g sugar
150ml water

Topping:
2 tsp cinnamon
170 g shelled walnuts, coarsely chopped

1. Beat the oil and sugar well, add the brandy, orange juice and cinnamon and blend.
2. Sift the flour with a pinch of salt and the soda and add it gradually into the oil and sugar mixture, mixing it with a spoon.
3. Knead the dough well for about 10 minutes. If too sticky, add 1 - 2 tbsp more flour and mix it well.
4. Knead until if feels soft and pliable.
5. Flour you hands and take egg-sized portions of dough. Roll and shape them with the palm of your hand.
6. Bake in a preheated oven, gas no. 4/ 350 grades F/ 180 grades C), for 25 minutes.
7. Let them cool and harden for 24 hours before dripping them in the honey syrup.
8. Prepare the syrup by mixing in a saucepan the honey, sugar and water.
9. Bring slowly to the boil, skim them with a spoon, then simmer for 4 -5 minutes.
10. Dip the cold melomakarona in the hot syrup, three to four at a time only.
11. Let them stand for 1 minute and take them out with a slotted spoon.
12. Place on decorative platter and immediately sprinkle with a little cinnamon and chopped walnuts.
13. If they are not consumed over next few days, place in airtight container like biscuits.

KOURABIEDES (CHRISTMAS COOKIES)

Makes: 48 cookies

2 sticks sweet butter
½ cup confectioner’s sugar (icing sugar)
1 egg yolk
½ tsp vanilla extract
1 tbsp Greek brandy
2 ½ cups flour, sifted then measured
½ tsp baking powder
½ finely chopped walnuts or almonds
48 cloves
Additional icing sugar

1. Heat oven to 350 degrees.
2. Soften butter at room temperature. Then beat butter with electric mixer until light and fluffy.
3. Sift the flour and baking powder together.
4. Add the nuts to butter mixture.
5. Then add flour mixture and stir to form a soft dough.
6. Knead lightly and chill for several hours or overnight.
7. Form the dough into balls, using a rounded tsp of dough for each cookie, and place on an ungreased cookie sheet 2 inches apart.
8. Place a whole clove in each cookie.
9. Bake at 350 degrees for 15 to 20 minutes or until light brown.
10. Roll warm cookies in icing sugar.
11. Cool and store in airtight containers.

EKMEK

Syrup:
2 tsp honey
2/3 cup cognac
1 cup sugar
1 cup water

Cake:
1 package square Rusks (dried bread, like Melba toast)
ground cinnamon

Pudding/Custard:
2 tbsp flour
2 tbsp cornstarch
3 cups milk
2/3 cup sugar
2 lightly beaten egg yolks

Top layer:
real whipped cream
ground cinnamon
slivered almonds

1. Assemble syrup ingredients in a pan and boil for about 15 minutes. Prepare pudding while syrup boils.
2. When the pudding is done, remove syrup from heat and let cool.
3. Pudding/Custard: Pour milk and sugar into a pan, add lightly beaten egg yolks, add flour and starch.
4. Stir in constantly over low-medium heat until it bubbles and thickens.
5. Remove from heat and stir occasionally while cooling so no “skin” forms on top
6. Line a glass dish with rusks.
7. Pour cooled syrup over rusks. Cover rusks completely with syrup.
8. Sprinkle lightly with cinnamon.
9. Pour cooled pudding over rusks.
10. Pour whipped cream over pudding.
11. Sprinkle with slivered almonds and cinnamon.

TSOUREKI (EASTER BREAD)

1 cup milk
2 cups sugar and honey
2 tsp cinnamon
½ lb sweet butter
1 tbsp mahlepi powder
2 packages active dry yeast
½ cup warm water
5 eggs or egg substitute
10 cups flour
pinch of salt

1. In a small saucepan bring the milk to a boil.
2. Pour it into a large mixing bowl and add the sugar, butter, mahlepi, and salt.
3. Let cool to lukewarm. Dissolve yeast in warm water and add to lukewarm milk.
4. Beat 4 eggs and add to milk mixture.
5. Gradually stir in flour with a wooden spoon until the batter becomes to thick to stir. Coat hands with flour and work in the rest of the flour by hands until, soft, elastic dough forms.
6. Cover with waxed paper and a thick towel and let stand in a warm place free from drafts for 2 to 3 hours or until the dough doubles in bulk. Punch down on dough and knead again.
7. Divide the dough into 12 balls about a size of oranges. Roll each ball on a board into a rope 1.5" x 2" thick and 15" - 20" long.
8. Braid three ropes together to make a “twist”. Pinch ends and tuck under.
9. Place on greased baking sheets and let rise until twists are doubled in bulk.
10. Preheat oven to 350 degrees.
11. Brush the twists with the remaining egg (well-beaten) and bake until tops are a deep chestnut colour, about 30 minutes.
12. Check after 15 minutes, and if the colour is darkening too quickly, reduce heat to 275 degrees and continue to bake for ½ hour.
13. Cool on baking sheets for 10 minutes and then invert on racks to finish cooling.
14. Store in covered containers or wrap and keep in freezer.

LOUKOUMADES (DUMPLINGS)

4 tsp yeast
1 tbsp sugar
2 cups flour
1 short tsp salt
oil
thyme honey
cinnamon
sesame seeds

1. Thin the yeast in ½ cup of warm water and 1 tbsp sugar.
2. Mix the flour with the salt and put it in a deep bowl.
3. Add the yeast and an extra cup of warm water and mix well until you make a uniform thin paste.
4. Cover and let rise for 1½ hours until it forms bubbles under the surface.
5. Heat the oil in a deep frying pan and pour your mix in, one large spoonful at a time.
6. The mix will form round dumplings.
7. Remove them with a strainer/ ladle when they darken a little.
8. Pour honey over them, cinnamon and the sesame seeds.

STEAK SOFRIDO

1 - 1 ½ lbs Veal fillets
5 cloves garlic, peeled, finely chopped
4 tbsp fully chopped Italian parsley
½ cup pure olive oil
1/3 cup grape vinegar
3 tbsp red wine
salt
fresh ground pepper

1 cup sifted white flour
1. Thinly slice the veal fillet.
2. Sprinkle with salt and pepper, flour up both sides and pat them with your fingers.
3. Shake the excess flour.
4. Fry lightly in a shallow pan on both sides with some of the oil. Set aside.
5. In another deeper pan, add the remaining oil, heat it up and lightly fry the garlic.
6. Place in the fillets and add ½ cup warm water, add Italian parsley.
7. Cover and simmer for 15 minutes.
8. Uncover, add wine and vinegar, shake the pan well, add a little more black pepper.
9. Cover, let it set for 10 - 12 minutes.
10. Served with your choice of cooked vegetable.

PITA BREAD

Makes: 12 servings

1 packet Active dry yeast
3 3/4 cups flour
1/4 cup shortening, softened
1 ½ tsp salt
1 1/4 cup warm water

1. In a large mixing bowl soften yeast in warm water.
2. Add 2 cups flour, shortening and salt.
3. Beat at low speed of electric mixer for ½ minute, scraping bowl. Beat 3 minutes on medium.
4. Stir in as much remaining flour as you can mix in with a spoon.
5. Turn onto a lightly floured work surface.
6. Knead in enough remaining flour to make a soft dough that is smooth and elastic.
7. Cover, and let rest in a warm place about 15 minutes.
8. Using fingers, flatten balls.
9. Cover, with a damp cloth, let rest 10 minutes.
10. On a well floured surface lightly roll out one piece of dough at a time into a circle 6 inches in diameter, turning dough over once.
11. Do not puncture or tear dough.(work with enough flour so dough does no stick).
12. Place on baking sheet. Bake one sheet at a time, in a 450 F oven about 3 minutes or until dough is puffed and softly set.
13. Turn with a spatula, and bake 2 more minutes until dough is light brown.
14. Repeat with remaining dough, baking one batch before uncovering and rolling the next.

SOUPA NISIOTIKI (ISLAND SOUP)

Makes: 10 servings

2 lb Haddock fillets cut in 2" pieces
2 dozen clams with liquid
1 lb fresh shrimp, cleaned and deveined
1 lb scallops
½ cup light olive oil
1 clove garlic, crushed
1 tbsp salt
½ tsp pepper
1 large onion, finely diced
1 carrot, grated
½ cup celery, finely diced
½ cup chopped parsley
2 bay leaves
3 cups whole canned tomatoes, drain and reserve liquid
1 cup dry white wine

1. In a large saucepan, saute onion, carrot, celery, and garlic in oil.
2. Add the drained tomatoes, parsley, bay leaves, salt and pepper to saucepan.
3. Simmer 5 minutes.
4. Combine tomato and clam liquids, and add enough boiling water to make 3 cups, and set aside.
5. In a deep casserole, arrange layers of haddock, clams, shrimp, crabmeat, scallops covering each layer with some of the vegetable mixture and the white wine.
6. Cover and simmer 10 minutes. Add reserved tomato/clam liquid and simmer uncovered 20 minutes.
7. Serve from the casserole.

MARINATED PORK TENDERLOIN

1 ½ cups red wine
2 tbsp lemon juice
1 clove garlic, minced
1 medium onion
½ tsp pepper
1 tsp crushed coriander
1 4-lb tenderloin pork roast - deboned, rolled and tied
3 tbsp olive oil

Gravy Thickener
2 tbsp cornstarch mixed
with 2 tbsp cold water

1. Combine wine, lemon juice, garlic, onion, pepper and coriander in deep glass or ceramic baking dish about the size of pork roast.
2. Add the pork roast, cover, and marinate, turning frequently.
3. After at least 8 hours, drain marinade, reserving for later use. Pat roast dry.
4. Heat oven to 375 degrees.
5. Heat the olive oil in Dutch oven.
6. Add the roast and brown on all sides.
7. Add the marinade.
8. Roast in oven covered for 2 hours. Uncover and bake 30 minutes more.
9. Strain juices and thicken, if desired with 2 tbsp cornstarch and 2 tbsp cold water.
10. Slice the roast.
11. Serve.

LAMB FRICASSE & DILL

6 lamb chops
4 eggs
2 large lettuce
2 onions sliced
some olive oil
fresh dill
juice of 2 lemons
salt

1. Saute onions in pan with olive oil.
2. Salt lamb chops, place in pan, and brown.
3. Wash lettuce leafs and place on top of lamb chops.
4. Add the fresh dill, cover, and let cook on medium/high.
5. When cooked (meat should be tender) remove from heat.
6. Set pan to one side to cool and prepare egg/lemon sauce.
7. Beat eggs with mixer, slowly adding lemon juice.
8. Empty egg mixture into pot, stir, and serve.

BOUREKAKIA (MEAT TRIANGLES)

1 lb mincemeat
2 eggs, beaten
2 tbsp diluted tomato paste
2 cups water
1 onion, finely chopped
1/4 cup oil
pepper
salt
½ tsp nutmeg
1 cup feta cheese, grated
1 phyllo pastry
butter (unsalted)

1. In a saucepan add oil and saute onion. When onions become translucent, add mince and cook until just turning brown.
2. Add tomato paste, 2 cups of water, pepper, salt, nutmeg.
3. Continue cooking until mincemeat is fully well done. There should not be much liquid in pan at this point.
4. Remove from stove. Add feta cheese, beaten eggs. Stir, then put aside.
5. Remove phyllo pastry from packet. Cut lengthwise.
6. Keep remaining phyllo pastries covered with moist tea towel so they don't dry out.
7. Brush one sheet with melted butter, fold lengthwise and spoon in small portion of mincemeat mixture.
8. Pick phyllo from bottom and fold upwards around meat. Pinch sides to enclose, then fold to make a triangle.
9. Follow procedure for each triangle until mincemeat is used up.
10. Brush triangles with melted butter and place on greased baking sheet.
11. Bake in oven 200 C until pastry is golden brown.

OCTOPUS WITH GARLIC

Makes: 6 servings

5 cloves garlic, crushed
2 octopus, each about 1¼ pounds
1 bay leaf
1 small green pepper
½ tsp cumin seeds
1/4 cup olive oil
salt
chopped parsley (optional)

1. Cut out eyes, mouth and remove ink sack and bone. Slice off points in the tentacles. With tenderizing hammer, tenderize octopus on cutting board.
2. Wash octopus until white. Place in covered baking pan. Season with oil, bay leaf and cumin seeds.
3. Cover dish and cook over low heat for 2 hours.
4. When cooked (tender), drain off liquids and remove bay leaf.
5. Season with oil, salt, green pepper, garnish with parsley (optional) and serve.

MARINARA SAUCE

Makes: 3 servings

1/4 cup extra virgin olive oil
2½ lb tomatoes, peeled, seeded and finely chopped
2 small garlic cloves, minced
2 tbsp fresh basil, finely chopped
1/4 tsp salt
½ tsp pepper

1. Place garlic and oil in saucepan. Braise garlic until golden brown, stirring occasionally.
2. Add tomatoes and season with salt and pepper.
3. Cook until thickened, 25 to 30 minutes.
4. Before serving, stir in basil.
5. Serve with pasta dishes or fried foods.

LEMON PEPPER POTATOES

Makes: 4 servings

1 lb small red potatoes, about 7, chopped into 1 inch cubes
1½ oz envelope butter flavour mix
1 tbsp snipped fresh chives or finely chopped green onion
½ tsp lemon-pepper seasoning
1/4 cup water

1. In an 11 x 7 x 1 -1/2 baking pan. Combine the butter flavour mix, chives, and lemon pepper seasoning.
2. Add remaining ingredients.
3. Bake uncovered, in 375-degree oven for 45 to 50 minutes or til potatoes are cooked and starting to brown. Stir as required to prevent burning.

HOME STYLE ZUCCHINI AND TOMATOES

Makes: 4 servings

2 tbsp oil
1 medium clove garlic, finely chopped
4 ½ cup zucchini, thinly sliced
14 ½ oz (1 can) tomatoes
1 envelope onion soup mix
1 1/4 tsp basil leaves

1. In a large skillet, heat oil and cook garlic with zucchini over medium-high heat for 3 minutes.
2. Stir in tomatoes, then golden onion recipe soup mix.
3. Thoroughly blend with reserved liquid and basil.
4. Bring to a boil, then simmer, stirring occasionally.
5. Cook 10 minutes or until zucchini is tender and sauce is slightly thickened.

GUACOMOLE

Makes: 1 serving

1 ripe avocado
1/4 cup onion, grated
2 tsp lime juice
1 tomato, finely chopped
salt
pepper

Garnish - 1 cup tomato, chopped

1. Mash the avocado.
2. Mix in the onion, lime juice, chopped tomato, salt, and pepper.
3. Use 1 cup chopped tomato for garnish.

GOLDEN FRIED ARTICHOKES

Makes: 6 servings

12 Artichokes small, tender
2 lemons, juice and rinds
1 cup flour
2 eggs
2 egg yolks
salt
1 lemon, cut lengthwise into 6 wedges

1. Cut artichokes in half lengthwise and cut each half into 3 wedges, keep them in acidulated (lemon water) for no longer than 15 minutes.
2. Drain and pat dry with paper towels.
3. Dredge with flour and shake to remove excess.
4. Beat the egg yolks together.
5. Heat the oil in a small frying pan.
6. Dip artichokes in beaten egg and fry, a few at a time, in moderately hot oil until lightly browned on all sides.
7. Sprinkle with salt, garnish with lemon wedges and serve immediately.

KOTOPOULO GIOUVETSI

Makes: 4 servings

1 medium Roasting chicken (3 - 4 lbs)
3 tbsp olive oil
salt
freshly ground pepper
1 ½ cups Ozro
3 mediums Onions, coarsely chopped
2 garlic cloves, minced
2 large bell peppers, cored, seeded, finely chopped
1 cup plum tomatoes, peeled, chopped
½ tsp ground cummin
1/3 cup brandy
4 cup water
Grated Parmesan Cheese

1. Wash chicken and rub outside and inside 1 tbsp olive oil.
2. Season skin with salt and pepper.
3. Place chicken in a medium-to-large baking pan, preferably glass or clay, and spread ozro evenly around chicken.
4. Add remaining oil and other ingredients except cheese and toss in pan to combine.
5. Place pan, uncovered, in hot oven and reduce heat to 350F.
6. Bake for 1 ½ hours, basting chicken every 10 to 15 minutes with pan juices, until chicken is tender and ozro is cooked, adding more water, if necessary, during baking if ozro seems too dry.
7. Sprinkle with grated cheese before serving.

RICE PUFFS

Makes: 1 servings

2 cups short grain rice
salad oil
water
salt

1. Put rice in a 3 quart pan.
2. Wash with water until water runs clear. Drain.
3. Add 2 cups of water, bring to a boil.
4. Cover and simmer on low heat about 25 minutes.
5. Turn out rice on a slightly greased cookie sheet.
6. Pack rice in an even layer about 1/4 inch thick.
7. Bake uncovered at 275 degrees about 2 hours - until thoroughly dry.
8. Cool. Break into bite-size pieces.
9. In a 3 quart pan, pour 1 inch of oil and heat to 375 degrees.
10. Fry rice pieces until fluffy and golden (about 1 minute).
11. Drain and salt to taste.

SPANAKORIZO (SPINACH AND RICE)

Makes: 4 servings

½ cup olive oil
1 bunch Parsley, chopped
1 large yellow onion, finely chopped
1 tbsp Garlic, finely chopped
3 cups water
2 tbsp tomato paste
1 cup tomatoes, chopped
1/8 tsp salt
1/8 tsp pepper
2 bunches spinach, stems removed, - chopped
1 cup white rice, uncooked

1. In a large saucepan place the oil and heat it on medium high until it is hot.
2. Add the parsley, onions, and garlic.
3. Saute the ingredients for 3 to 4 minutes, or until the onions are translucent.
4. Add the water and bring it to a boil.
5. Add the tomato paste, tomatoes, salt and pepper.
6. Mix the ingredients together thoroughly so that everything is well combined.
7. Add the spinach and rice.
8. Simmer the ingredients for 30 minutes on low heat, or until the rice is done.

KARIDOPITA

(WALNUT CAKE)
6 eggs
2½ cup Bisquick
½ tsp cinnamon
1 tsp cinnamon
1 tsp salt
½ tsp ground cloves
¾ tsp baking powder
2 cup sugar
2½ cup chopped walnuts
1½ cup milk
1½ tbsp vegetable oil
¾ cup sugar
½ cup water
2" strip orange peel
2" strip lemon peel
½ cinnamon stick
¼ cup honey
½ lemon; juiced
¼ cup walnuts
1 tsp ground cinnamon

1. In large bowl place eggs, Bisquick, ½ tsp cinnamon, salt, cloves, baking powder, sugar, chopped walnuts, milk and oil.
2. Blend them together with an electric mixer for 5 minutes. Turn the mixer on high and beat for 15 seconds.
3. Preheat the oven to 375 F.
4. Pour the batter into a baking pan that is 10 x 14 inches, and 2 ½ inches deep.
5. Bake the cake for 45 minutes, or until a toothpick inserted comes out clean.
6. Remove the cake and let it sit for 2 hours.
7. In a medium saucepan place the 3/4 cup of sugar, water, orange peel, lemon peel, and cinnamon stick.
8. Bring the ingredients to a boil and then simmer them for 5 minutes.
9. Add the honey and bring the mixture to a boil.
10. Remove the pan from the heat and add the lemon juice.
11. Stir the ingredients together and let the syrup cool.
12. Remove the orange and lemon peels, and the cinnamon stick.
13. Spread the syrup over the cake.
14. Sprinkle on the 1/4 cup of walnuts and the ground cinnamon.

GREEK CASSEROLED OCTOPUS

Makes: 6 servings

3 lb Octopus
1/4 cup Vinegar or lemon juice
2 cup mushrooms, sliced
2 garlic cloves, crushed
1 tsp oregano, dried
1/4 cup rice
½ cup olive oil
1/4 cup dry red wine
1 cup onions, chopped
1 tsp parsley, dried
2 bay leaves

1. Clean, cut up and tenderize octopus.
2. Place in casserole with the rest of the ingredients except the rice and simmer covered for 3 ½ hours.
3. Add water if necessary.
4. 30 minutes before serving add rice.
5. When serving, remember to remove bay leaves.

SUMMER PASTA SOUP WITH HERBED CUCUMBER

Makes: 8 Servings

4oz of any small pasta shape, such as Acine di Pepe, Ozro, Ditalini or Alphabets, uncooked
3 medium cucumbers, peeled, seeded and cut into chunks
2 cups low-sodium chicken broth
2 cups plain low-fat yogurt or light sour cream
2 garlic cloves, minced
2 tbsps minced dill
2 tbsps snipped chives
2 tbsps minced flat-leaf parsley
2 tbsps minced mint
salt and white pepper to taste

Garnish:
Cucumber, thinly sliced
Herb Sprigs
Snipped chives

1. Prepare pasta according to package directions.
2. Drain and set aside in large bowl.
3. Process cucumber chunks in a food processor or blender until smooth.
4. Add remaining ingredients and pulse until well blended.
5. Stir in pasta. Serve soup well chilled with any of the above garnishes.

FIESTA PASTA SOUP

Makes: 6 Servings

6oz Vermicelli, broken into 1-inch pieces
2 14 ½ oz cans chicken broth
1 14 ½ oz can roasted garlic seasoned chicken broth
2 cups water
1 10oz can diced tomatoes and green chillies, undrained
2 tbsp fresh cilantro, minced
1 tsp chili powder
½ tsp cumin
½ lb smoked sausage
1 14 ½ oz can Mexi-corn, drained
1 14 ½ oz can black beans, rinsed and drained
1 tbsp lime juice

1. Combine broths, water, tomatoes, cilantro, chili powder and cumin in a Dutch oven; bring to boil.
2. Cover, reduce heat and simmer 10 minutes.
3. Cut the sausage in half lengthwise then thinly slice.
4. Add meat, pasta, pasta, corn and black beans to broth; cover and simmer 10-12 minutes or until pasta is cooked.
5. Stir in lime juice.
6. Ladle into bowls. Garnish each serving with minced fresh cilantro, thinly sliced avocado and grated cheddar or Monterrey Jack cheese.

ACORN SQUASH ‘N’ PASTA SOUP

Makes: 4 to 6 Servings

8oz Acine di Pepe, Ditalini or Small Shells, uncooked
2 medium acorn squash (about 1 ½ lbs each), split, peeled, seeded and quartered
2 tbsps margarine
1 large onion, chopped
3/4 tsp ground mace or nutmeg
½ tsp ground ginger
½ tsp cinnamon
1 cup carrot, grated
1 ½ tsp brown sugar
1 13 1/4 oz can low-sodium chicken broth (about 6 cups)

Topping:
1 cup non-fat sour cream
1 tbsp sugar

1. Cook squash in one inch of water in covered saucepan for 15 minutes, or until tender.
2. Cool. Scrape out pulp and put back in pot.
3. Add margarine, onion, carrots, sugar, mace, ginger and cinnamon.
4. Cover and simmer gently for 10 minutes, stirring occasionally.
5. Cook until vegetables are tender.
6. Add 3 cups of the broth and puree all in a blender or food processor.
7. Return to the pot and add remaining 3 cups of broth, bring to a boil and add pasta.
8. Cook, stirring occasionally, for 10 minutes, or until pasta is done.
9. Before serving, blend sour cream and sugar in a separate bowl.
10. Put dollop on top of each bowl of soup.
11. Serve hot.
*NOTE: If soup is too thick, thin with additional chicken broth.

CHICKEN AND STARS SOUP WITH PEAS

Makes: 6 Servings

1 ½ cups Stellini, Alphabets or other small pasta shape, uncooked
1 tbsp butter or margarine
3 medium carrots, finely diced
2 celery stalks, finely diced
6 cups low-sodium chicken broth, skimmed of fat
1 ½ cups diced cooked chicken
½ cup frozen peas, thawed
salt to taste

1. Prepare pasta according to package directions, drain and set aside.
2. Melt the butter or margarine in a medium saucepan.
3. Add carrots and celery.
4. Saute vegetables over medium heat until soft, about 7 to 10 minutes.
5. Stir in chicken broth, diced chicken, pasta and peas.
6. Bring the soup to a boil, season to taste with salt and serve

PASTA VEGETABLE SOUP WITH CROUTONS

Makes: 5 to 6 Serves

8 oz Small shells, ozro or other small pasta shape, uncooked
6 cups low-sodium chicken broth
4 cups water
4 medium carrots, peeled and diced (about 1 ½ cups)
2 ribs celery, diced (about 1 cup)
1 onion, peeled and diced
½ cup croutons
½ cup fresh parsley, chopped
½ tsp ground black pepper
salt to taste
½ cup Parmesan cheese

1. Combine chicken broth, water, carrots and onions in a 45 quart heavy pot.
2. Heat to boiling, reduce heat to simmer and cover pot. Simmer 15 minutes.
3. Stir pasta into chicken broth mixture.
4. Increase heat to boiling. Cook 5 minutes, stirring often.
5. Stir in parsley, pepper and salt to taste.
6. Continue boiling until pasta is al dente, tender but firm to the bite, about 8 minutes.
7. Ladle some pasta and broth into each serving bowl.
8. Sprinkle croutons and parmesan cheese over each serving

DONAIR

Donair Meat:
2 ½ lbs ground beef
1 tsp cayenne pepper
3 tsps oregano
½ cup fine cracker crumbs
2 cloves garlic, crushed
2 tsps Italian dressing
½ tsp basil
1 ½ tsp dry mustard
½ tsp cumin
1 tsp soya sauce
1 tsp Worcestershire sauce

1. You may adjust the spices to taste. Add more cayenne for spicier meat.
2. Mix all spices and cracker crumbs in a bowl or bag.
3. Add to meat and onion.
4. Mix well (knead) and shape into loaf pan.
5. Bake at 300 F for 1 ½ hours.
6. Cool and slice thinly.

Donair Sauce:
2/3 cup evaporated milk
2/3 cup white sugar
1/4 cup vinegar
corn starch

1. Mix 1/4 cup vinegar and corn starch.
2. Add to milk and sugar.
3. Heat until thick.

KING DONAIR

Donair Meat:
3 lbs lean hamburger
3/4 cup bread crumbs
2 tsps pepper
1-2 tsps cayenne red pepper
1 ½ tsps oregano
3 tsps paprika
2 tsps onion powder
1 tsp garlic powder
½ tsp salt

1. Combine all ingredients in a large bowl.
2. Knead for 20 minutes.
3. Shape into two tightly formed loaves.
4. Bake on broiler pan for 2 ½ hours at 300 degrees F.
5. Let cool and slice into slabs.

Donair Sauce:
2/3 cups evaporated canned milk
2/3 cups sugar
2 tbsps white vinegar
½ tsp garlic powder
Corn starch (optional)

1. Stir canned milk, sugar and garlic powder until sugar is dissolved.
2. Add vinegar and continue mixing. The quicker you add vinegar the thicker the sauce will be.
3. Refrigerate 1 hour before using.
Note: If sauce is not thick enough try adding a teaspoon of cornstarch and boiling it in a pot for a few minutes.

Preparation:
1. Heat Donair meat in a frying pan.
2. Dip pita bread in water and fry in frying pan to soften.
3. Place a generous amount of sauce on bread.
4. Top with meat, chopped onions, tomatoes and sauce.

DONAIR MEAT

3 pounds lean hamburger
3/4 cup bread crumbs
2 tsp pepper
1-2 tsp cayenne red pepper (depending on your taste)
1½ tsps oregano
3 tsps paprika
2 tsps onion powder
1 tsp garlic powder
½ tsp salt

1. Combine all ingredients in a large bowl.
2. Knead for 20 minutes.
3. Shape into two lightly formed loaves.
4. Bake on broiler pan for 2 to 2 ½ hours at 300 degrees Fahrenheit.
5. Cool loaves and slice thinly.
6. Meat can be frozen for future use.

DONAIR SAUCE

2/3 cup canned milk
2/3 cup sugar
2 tbsps white vinegar
½ tsp garlic powder

1. Stir canned milk, sugar and garlic powder until sugar is dissolved.
2. Slowly add vinegar and continue mixing.
3. Let sauce sit for at least one hour in refrigerator before using.

Preparation
1. Heat donair meat in a frying pan.
2. Dip a pita bread in water and fry in frying pan to soften.
3. Place a small amount of sauce on bread.
4. Top with meat, chopped onions and tomatoes and finish and finish off with sauce. Roll up or serve open on plate.

TUNA MELTS

MAKES: 6 SERVINGS

1 can of solid white tuna, drained
1/3 cup mayonnaise
1 ½ tbsps onion, chopped
½ tbsps mustard
1 green onion, chopped
1/3 cup can mushrooms, chopped
salt
pepper
1 tbsps parsley, chopped
1 tbsps olive oil
3 slices of your favourite cheese,
2 plum tomatoes, chopped
3 English muffins, split and toasted
6 slices of your favourite cheese, extra

1. In a medium bowl, combine tuna, mayonnaise, mustard, onion, green onion, mushrooms, salt, pepper, parsley tomatoes, cheese and parsley: mix well.
2. Spread a 1/3 cup of the tuna mixture on each muffin half.
3. Top with extra cheese slices.
4. Broil for 4 to 5 minutes or until cheese melts.
5. Serve.

BEAN AND VEGETABLE SOUP

MAKES: 6 SERVINGS

10 oz (300g) dried black-eyed beans
4 fl oz (125ml) olive oil
4 carrots, finely chopped
3 celery sticks, finely chopped
3 and half pints (2 litres) beef stock
sea salt and ground pepper
1 onion, finely chopped
2 cloves garlic, crushed
2 tbsps thyme
1 tbsp tomato puree
3 tbsps water
3 tomatoes
1 tsp parsley, finely chopped

1. Put the beans in a bowl and cover with water, soak for 4 hours or overnight.
2. Skin tomatoes and dice, reserve any juices.
3. Drain beans and place in saucepan, cover with cold water.
4. Heat, bring to the boil, drain, rinse under a running tap, set aside.
5. Add 3 fl.oz of olive oil to rinsed saucepan, add onion, carrots and celery.
6. Fry over a low heat for 24 minutes until golden.
7. Add the garlic, thyme, parsley and beans, cover with water.
8. Bring to boil and simmer for 1 hour, until beans are tender.
9. While mixture is simmering, sprinkle the tomatoes with salt and set aside for 15 minutes.
10. Add the 3 tbsps of water to puree and mix to a paste, add to pan.
11. Add in salt, pepper, olive oil and tomatoes, simmer for 5 minutes extra.
12. Serve hot.

PIZZA DOUGH

Makes: 2 Pizza Crusts

1 envelope dry yeast
1/4 teaspoon sugar
3/4 cup lukewarm water
75 - 80 degrees F. (IMPORTANT! Too hot and you’ll kill the yeast)

1. Stir yeast and sugar in water, let sit for 8 minutes or longer.
2. It should become slightly foamy with a “yeast” odour.
3. If the yeast doesn't activate after 6, then the yeast was bad or water was the wrong temperature. Start over with fresh yeast.

1 3/4 cups unbleached all-purpose flour or bread flour
½ teaspoon salt

4. In a bowl mix the flour and salt.
5. Add the yeast mixture.
6. If using food processor, continue running until dough forms a ball, 10 - 20 seconds.
7. By hand, just jump in and mix away. If you’ve never done dough before, it gets a little sticky.
8. If the dough is a little dry (ie: flour left on sides of bowl and you absolutely can’t get it mixed) add ½ teaspoon water and try until you get it. If measured right, you shouldn’t need any additional water.
9. Kneed dough on a floured surface for a minimum of 5 minutes.
10. If dough is a little sticky, dust your finger and counter with flour, but as little as possible.
11. Roll out by hand for an 11" pizza.
12. Add all your favourite pizza toppings.
13. Bake at 475 F in pre-heated oven for 8 - 12 minutes. The edges will turn nice golden brown when done.

BEEF STEW

Makes: 8 to 10 Servings

1 ½ cups Acine de Pepe, Ditalini or other small pasta shape, uncooked
2 tbsps vegetable oil
1 lb lean beef stew meat, cut into 1-inch chunks
3/4 cup chopped onion
9 cups hot water
3 tbsps beef-flavour instant bouillon
1 large bay leaf
1 tsp basil leaves
1/8 tsp pepper
1 ½ cups carrots, sliced
1 ½ cups celery, sliced
1 14.5oz can stewed tomatoes

1. In a large saucepan or Dutch oven, heat oil.
2. Coat beef with flour.
3. Add beef cubes and onion; cook until beef is browned.
4. Add water, bouillon, bay leaf, basil and pepper.
5. Bring to boil.
6. Reduce heat; simmer, covered, until meat is tender, about 1-1/2 hours.
7. Add carrots, celery and tomatoes.
8. Cook 15 minutes longer.
9. Remove bay leaf.
10. Stir in pasta.
11. Cook until pasta is tender, 10 to 15 minutes, stirring occasionally.

SALSA CRUDA

Makes: 4 Servings

2 large tomatoes, cored and diced in 1/4" pieces
1/4 cup finely diced red onion
2 tbsp fresh cilantro, finely chopped
1 to 2 jalapeno peppers, cored and chopped(leave the seeds in for extra spice; scrape them out for
a milder salsa)
1 small clove garlic, finely chopped
½ tsp salt to taste

1. Toss all ingredients in a small bowl and let stand at least ½ hour before using.
2. The salsa can be made and refrigerated up to a day in advance.
3. Drain off excess liquid and season to taste with salt before serving.

15 MINUTE RED BEAN AND RICE

½ cup green peppers, chopped
1 (15 ½-ounce) can kidney beans, drained
½ cup onions, chopped
2 chicken bouillion cubes oil
½ tsp hot pepper sauce
2 cups water
2 cups MINUTE White Rice, uncooked – quick
cook rice

1. Cook and stir green pepper and onion in oil in large skillet on medium heat.
2. Stir in water, beans, bouillion and pepper sauce. Bring to boil.
3. Stir in rice; cover.
4. Remove from heat. Let stand 5 minutes.

SURPRISE RICE

Makes: 8 servings or 8 cups

3 cups rice
1 cup milk
1lb sausages
1 small onions
1 sweet pepper margarine

1. Remove the seeds from the pepper, chop and parboil.
2. Add pepper and onion, chopped fine, to the rice.
3. Mix thoroughly and put a layer in a buttered baking dish.
4. Add a layer of the sausages which have been partially cooked, and cover
5. Pour milk over it all and dot with butter.
6. Cover and bake for one-half hour.
7. Remove the cover and bake for another half hour.
8. Temperature: 350 F Time: 1 hour

COUNTRY RICE

Makes: 4 servings

1/3 cup chicken stock, made without salt or fat
1/3 cup green onions, chopped
1 pinch black pepper, freshly ground
1/3 cup white rice, uncooked

1. Bring the stock to a boil with the green onion and pepper.
2. Add the rice; turn to a simmer and cover; cook for 20 minutes.
3. NOTE: If you want drier rice, remove the cover at 20 minutes and heat just a minute or so longer.
4. VARIATIONS: Rice made with fish stock can be served with fish, beef-stock rich in beef.
5. If you begin adding more vegetables, you will end up with a jambalaya instead of a side course of Country Rice.

YOGURT RICE

1 cup long-grain rice
2 cups water
1 tsp brown mustard seeds
2 tsp mung dal nonstick cooking spray
½ tsp oil
1 serrano chili, minced
1 tbsp gingerroot, minced
1/4 cucumbers, peel, seed and mince
2 cups plain nonfat yogurt
½ cup nonfat milk
1 tsp salt
1/4 cup cilantro, minced

1. Bring water to boil in saucepan and add rice. Return to boil, then reduce heat, cover and simmer until tender and water is absorbed, 20 to 25 minutes.
2. While rice is cooking, toast mustard seeds and dal in skillet sprayed with nonstick cooking spray and oil until mustard seeds begin to pop, 2 to 3 minutes.
3. Fluff rice with fork and stir in mustard seeds, dal, chilli, ginger and cucumber.
4. Combine yogurt, milk and salt. Lightly stir into rice with fork.
5. Sprinkle with cilantro.

WILD RICE WALDORF SALAD

Makes: 6 servings

2/3 cup wild rice
2 ½ cups hot water
1 cup brown rice – preferably long grain
1 large tart apples – Crispen or G. Smith
3 tbsp fresh lemon juice
1 bell pepper, seeded and diced – any colour
1 cup celery, diced
½ cup red onions, minced
½ cup currants or raisins
1/4 cup toasted almonds or slivered almonds or walnuts, chopped

Dressing:
½ cup orange juice
1 tbsp pure maple syrup or honey
1 tsp ground coriander
½ tsp ground cardamom
1 tbsp canola oil

1. In a saucepan with a tight fitting lid, soak the wild rice in a 1 cup of the hot water for 30 minutes.
2. Add the remaining 1 ½ cups of water, bring to boil, then lower to a simmer, cover and cook for about 45 minutes, until the rice is tender.
3. When the rice has cooked for about 30 minutes, dice the apple and toss with the lemon juice in a
large bowl. Add the peppers, celery red onions currants or raisins, and almonds or walnuts and set aside.
4. Whisk together all of the dressing ingredients.
5. Add the cooked rice and the dressing to the bowl and toss well to combine.

PARMESAN RICE AND PASTA PILAF

Makes: 6 Servings

2 tbsp olive oil
½ cup vermicelli, finely broken, uncooked
2 tbsp onions, diced
1 cup long-grain white rice, uncooked
1 1/4 cups chicken stock
1 1/4 cups hot water
1/4 tsp white pepper, ground
1 bay leaf
2 tbsp parmesan cheese, grated

1. In a large skillet, heat oil. Saute vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper and bay leaf. Cover and simmer 15-20 minutes.
3. Fluff with fork. Cover and let stand 5-20 minutes.
4. Remove bay leaf. Sprinkle with cheese and serve immediately.

COOL RADIATORE MELON SALAD

Makes: 6 Servings

1 lb Radiatore, Medium Shells or other medium pasta shape, uncooked
1/3 medium honeydew, cut into ½ -inch chunks
½ medium cantaloupe, cut into ½ -inch chunks
1 medium cucumber, peeled, seeded and cut into ½-inch chunks
½ cup limeade concentrate
2 tbsps vegetable oil
1 tsp chili powder
1 tsp salt

1. Prepare pasta according to package directions.
2. While pasta is cooking, toss the honeydew, cantaloupe and cucumber together in a large bowl.
3. In a small bowl, whisk together the limeade concentrate, oil, chili powder and salt.
4. Add the dressing to the fruit mixture.
5. When pasta is done, drain and rinse under cold water; drain again.
6. Toss pasta with fruit and dressing and serve.
Note: This salad is also great with the addition of 2 cups diced cooked chicken.

SEAFOOD PASTA SALAD

Makes: 8 Servings

1 lb Medium Shells, Elbow Macaroni or other medium pasta shape, uncooked
2 6 1/8oz cans white albacore tuna, packed in water, drained
1 10oz package frozen peas, thawed
2 cups snowpeas, trimmed and blanched in boiling water for 30 seconds, or
- 1 10oz package frozen snowpeas, thawed
3 stalks celery, halved lengthwise and sliced
1 8oz can water chestnuts, drained and chopped
1 tbsp seafood seasoning
½ cup 1%-fat buttermilk
1/4 cup non-fat or low-fat sour cream
1/4 cup reduced-calorie mayonnaise
1/4 cup lime juice
1-4 drops hot sauce
salt and pepper to taste

1. Cook pasta according to package directions; drain.
2. In a large mixing bowl, combine the pasta, tuna, peas, snowpeas, celery and water chestnuts.
3. In a small mixing bowl, mix together the remaining ingredients.
4. Mix dressing with pasta mixture and stir to combine.
5. Serve chilled.

ZESTY RADIATORE SALAD

Makes: 6 to 8 Servings

1 lb Wide Egg Noodles
5 ripe plum tomatoes, sliced
1 cup jumbo black olives, sliced
3 ½oz Pepperoni, sliced
1/4 cup Parmesan cheese, grated
3 tbsps fresh lemon juice
½ cup vegetable oil
1/4 cup fresh basil, chopped
salt and pepper to taste

1. Prepare pasta according to package directions; drain and cool.
2. Toss pasta with tomatoes, olives, pepperoni, and parmesan cheese.
3. In a separate mixing bowl, blend together lemon juice, vegetable oil, basil, salt and pepper.
4. Toss dressing with pasta mixture and serve.

LAYERED PICNIC PASTA SALAD

Makes: 6 Servings

12oz Bow Ties or other medium pasta shape
½ cup vinaigrette salad dressing
1 cup frozen green peas, thawed
3 plum tomatoes, sliced
1 cup fresh mushrooms, sliced
2oz prosciuto, thinly sliced
2 tbsps fresh basil, chopped
3 tbsps Parmesan cheese, freshly grated

1. Cook pasta according to package directions, drain.
2. Return to cooking pan and toss with 2 tbsp vinaigrette dressing.
3. Transfer half the pasta to a clear glass bowl.
4. Layer peas, tomatoes, mushrooms, and prosciuto on pasta.
5. Top with remaining pasta.
6. Sprinkle with basil and pour remaining dressing evenly over salad.
7. Sprinkle with Parmesan cheese.
8. Serve at once or cover and chill until ready to serve.
9. Toss right before serving to evenly coat dressing.

ORANGE PASTA SALAD

Makes: 8 Servings

1 lb Medium Shells, Elbow Macaroni or other medium pasta shape, uncooked
3 cups boneless, skinless chicken breasts, cooked and cooled
1 1/4 cups red or white seedless grapes, cut in half
1 large cucumber, peeled, seeded and cut into chunks
6 scallions, sliced
3 cups navel oranges, peeled and sectioned with a knife
1 head of lettuce

Light Orange Vinaigrette:
1/4 cup vegetable oil
1/4 cup white wine vinegar
3/4 cup orange juice concentrate
1 tsp salt
½ tsp pepper

1. Prepare pasta according to package directions; drain.
2. Cut the chicken into 1-inch cubes.
3. In a large mixing bowl, stir together the pasta, chicken, grapes, cucumber, scallions and half the orange sections.
4. In a small mixing bowl, whisk together all the ingredients.
5. Pout the vinaigrette into the pasta mixture and toss the salad gently.
6. On a large platter, arrange the lettuce leaves.
7. Mound the salad on top of the lettuce and garnish with remaining orange slices.

PASTA TACO SALAD

Makes: 4 Servings

8oz Wagon Wheels, Medium Shells or other medium pasta shape, uncooked
8oz ground turkey
1 tsp chili powder
2 cups shredded Romaine lettuce
½ cup avocado, diced
½ cup non-fat plain yogurt
Tortilla chips, optional
1 recipe for Salsa Cruda

1. Prepare pasta according to package directions.
2. While pasta is cooking, prepare the salsa cruda.
3. When the pasta is done, drain well and rinse under cold water until completely cool.
4. Crumble turkey into a large skillet. Add chili powder.
5. Place the skillet over medium heat and cook, stirring frequently, until the turkey is cooked through and crumbled into small bits. Drain in colander.
6. Drain the salsa well.
7. In a straight-sided, 2 quart casserole dish, layer the pasta , then the lettuce, then the turkey and the avocado, then the salsa, reserving about 1/4 cup of the salsa for the top.
8. Spread the non-fat yogurt in an even layer over the top and pour the remaining salsa over the yogurt.
9. Cover the bowel tightly and refrigerate 2 to 4 hours.
10. Bring to room temperature 30 minutes before serving.
11. Garnish with tortilla chips, if desired.

PASTA CHOPPED SALAD

Makes: 6 to 8 Servings

1 lb Ditalini, Ozro or other small pasta shape, uncooked
4 oz cooked turkey ham, diced into 1/4-inch cubes
½ cup Swiss cheese, diced into 1/4-inch cubes
3 stalks celery, chopped
3 scallions, sliced
½ cup red onion, diced
1/4 cup black olives, diced
salt and fresh ground pepper to taste
1/4 cup Dijon Mustard
2 tbsp vegetable oil
1/4 cup white wine vinegar

1. Prepare pasta according to package directions; drain, rinse with cold water and drain again.
2. Place the pasta, turkey ham, cheese, celery, scallions, onion and olives in a mixing bowl.
3. Season with salt and freshly ground pepper to taste.
4. In a small bowl, mix the mustard, vegetable oil and vinegar until combined.
5. Add to the pasta and toss.
6. Refrigerate for 2 hours and serve chilled.

PASTA AND BEEF SALAD

Makes: 8 Servings

1 lb Ozro, Small Shells or other pasta shape, uncooked
2 cups roast beef from the deli, cubed
3 medium ripe tomatoes, chopped
1 cup zucchini, chopped
1 cup fresh parsley, chopped
½ cup green onion, freshly chopped
2 tbsps fresh mint, minced
3 cloves garlic, minced
½ cup lemon juice
2 tbsps olive or vegetable oil
1 tsp black pepper
salt to taste

1. Prepare pasta according to package directions.
2. Drain and rinse under cold water; drain again.
3. In a large mixing bowl, combine pasta, beef, tomatoes, zucchini, parsley, onion and mint.
4. In a small mixing bowl, combine remaining ingredients; whisk well.
5. Toss dressing with pasta mixture.
6. Salt to taste.
7. Serve immediately or refrigerate until ready to serve.

RIGATONI TURKEY SALAD

Makes: 4 servings

8 oz Rigatoni, Elbow Macaroni or other medium pasta shape, uncooked
1 ½ cups cooked turkey, cubed
1/4 cup onion, chopped
1 cup carrots, thinly sliced
1 cup frozen peas, thawed
2 tbsp vegetable oil
2 tbsp cider vinegar
1/4 tsp thyme
1/4 tsp salt
1/4 tsp pepper

1. Prepare pasta according to package directions. Drain and rinse under cold water. Drain well.
2. Combine turkey and vegetables in a large bowl.
3. Add pasta.
4. Combine oil, vinegar and seasonings in a jar.
5. Shake until well blended.
6. Pour over pasta and stir well.
7. Cover and chill until ready to serve.

DIJON-BLACKENED CHICKEN SALAD

Makes: 6 Servings

4 skinless, boneless chicken halves ( 4 oz each)
4 tbsp Dijon Mustard
3/4 cup oat bran
1/4 cup Parmesan cheese, grated
1 tsp dried thyme
Non-stick cooking spray

Salad:
4 cups Medium Shells, uncooked
4 cups salad greens, torn
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1 cup canned corn, drained
½ cup red onions, sliced

Dressing:
1/4 cup frozen apple juice concentrate, thawed
2 tbsp balsamic vinegar
2 tbsp Dijon mustard
4 tsp fresh apple, grated
1/4 cup cilantro, chopped
1 tsp sugar
1/4 tsp cayenne pepper

1. Cook pasta according to package directions; drain and rinse under cold water; drain again and set aside.
2. When pasta is cool, toss with other salad ingredients in large bowl and set aside.
3. Set oven to broil.
4. Pound chicken between wax paper sheets until 1/4-inch thick.
5. Spread mustard evenly over chicken.
6. Combine oat bran, cheese and thyme.
7. Lightly coat chicken with oat bran mixture.
8. Spray bottom of roasting pan with cooking spray.
9. Place coated chicken in roasting pan and cook approximately 5 inches below broiler for about 3 minutes on each side or until meat turns white.
10. Cut chicken breasts into strips and set aside.
11. Blend dressing ingredients together at high speed in food processor or blender.
12. Toss pasta salad with dressing, top with chicken strips and serve.

CRUNCHY SWEET AND SOUR FETTUCCINE SALAD

Makes: 4 Servings

5 cups Honey-Mustard Chicken with Fettuccine
1 1-inch piece ginger, peeled and minced or 1 tbsp dried ginger
1 cup diced celery
1 medium cucumber, peeled, chopped and seeded
2 medium apples, cored and chopped

1. Toss all ingredients together and serve.

BLACKENED CHICKEN SALAD

Makes: 8 Serves

1 lb Radiatore, Medium Shells or other medium pasta shape, uncooked
1 lb boneless, skinless chicken breasts
1-2 tbsp spicy Creole seasoning
1 tsp vegetable oil
1 ½ cups fat-free mayonnaise
3 tbsp fresh parsley, minced
2 tbsp fresh chives, chopped
2 tbsp lemon juice
2 tbsp Dijon mustard
2 tsp capers, drained (optional)
1 tsp anchovy paste (optional)
1 cup chopped tomatoes
½ cup sliced green onions
½ cup chopped green pepper

1. Prepare pasta according to package directions.
2. Drain and rinse under cold water; drain again.
3. Rub chicken with Creole seasoning.
4. Coat a large, heavy skillet with cooking spray.
5. Add oil and place over medium-high heat until hot.
6. Add chicken from skillet, and let cool.
7. Cut chicken into ½-inch pieces and set aside.
8. Combine mayonnaise, parsley, chives, lemon juice, mustard, capers and anchovy paste; mix well.
9. In a large bowl, combine pasta, chicken, mayonnaise mixture, tomatoes, onions, and pepper.
10. Cover and chill thoroughly.

TANGY PEAR ‘N’ PECAN NOODLE SALAD

Makes: 8 Servings

12 oz Medium or Wide Egg noodles, uncooked
½ cup fresh orange juice
4 tbsps balsamic vinegar
2 tbsps fresh lemon juice
1 garlic clove, minced
1 tbsp orange zest
1 tbsp vegetable or olive oil
salt and freshly ground pepper to taste
16oz spinach, stems removed and rinsed, cut into 1-inch crosswise strips
4 pears (red or green, or mixed), cored and sliced, leaving peel on
½ cup golden raisins
crumbles blue cheese
1/4 cup pecan pieces, toasted
½ red onion, thinly sliced

1. Prepare noodles according to package directions.
2. Drain and place in large bowl.
3. Whisk together orange juice, balsamic vinegar, lemon juice, garlic, orange zest, oil, salt and pepper to taste in small bowl.
4. In a large saute pan, heat 2 tbsps of dressing over medium heat.
5. Saute spinach in 2 to 3 batches until slightly wilted.
6. In a large bowl, combine cooked noodles, pears, raisins, half of cheese, half of pecans, wilted greens and red onion.
7. Add remaining dressing and toss to combine.
8. Sprinkle top with remaining cheese and pecans.
9. Serve immediately.

EGGPLANT NOODLE CASSEROLE

Makes: 4 Servings

8 oz Medium Egg Noodles, uncooked
1 eggplant, peeled and cut into 1/4-inch slices
½ cup egg substitute
3/4 cup fine dry bread crumbs
1 16oz can low-sodium tomato sauce
½ tsp garlic powder
1/8 tsp pepper
½ tsp oregano
1/3 cup grated Parmesan cheese, divided
4oz part-skim mozzarella cheese, thinly sliced, divided

1. Prepare noodles according to package directions.
2. While noodles are cooking, dip each slice of eggplant into egg substitute, then into bread crumbs.
3. Coat each side well.
4. Spray a cookie sheet with vegetable cooking spray.
5. Place eggplant slices on cookie sheet and place under broiler for 3 to 4 minutes on each side, or until lightly browned.
6. Preheat oven to 375 F.
7. In a medium bowl, combine tomato sauce, garlic powder, pepper and oregano.
8. When noodles are done, drain well.
9. Spay a 2 quart baking dish with cooking spray.
10. Place a layer of eggplant in bottom of baking dish.
11. Layer half the noodles, followed by half the tomato mixture.
12. Sprinkle half the Parmesan cheese and half the mozzarella cheese on top.
13. Cover with foil and bake for 30 minutes.
14. Remove foil and continue baking 15 minutes, until cheese is melted and top is lightly browned.

HOISIN PORK - NOODLES

Makes: 6 Servings

12oz Medium Egg Noodles, uncooked
1 1/4 lbs pork tenderloin, trimmed of fat
2 tsp oriental sesame oil
4 cloves garlic, minced
2 tsp bottled ginger root or
- finely shredded fresh ginger root
1 red or yellow bell pepper, cut into short, thin strips
1 ½ cups snow pea pods or sugar snap peas (fresh or frozen)
½ cup canned low-sodium chicken broth
1 tbsp cornstarch
½ cup hoisin sauce
1 tbsp low-sodium soy sauce
½ cup thinly sliced onions
1/4 cup chopped peanuts or cashews (optional)

1. Prepare noodles according to package directions.
2. Meanwhile, cut pork crosswise into 1/4-inch thick slices; cut slices in half.
3. Heat oil in a large deep nonstick skillet over medium-high heat until hot.
4. Add pork, garlic and ginger, stir-fry 3 minutes or until pork is no longer pink.
5. Transfer mixture to a bowl; set aside.
6. Add bell pepper and snow peas to skillet; stir-fry 1 minute.
7. Combine broth and cornstarch; mix well.
8. Add broth mixture, hoisin sauce and soy sauce to skillet; bring to boil, stirring constantly.
9. Add pork mixture; stir fry 1 minute or until pork is cooked through.
10. Drain noodles; transfer to 6 serving plates.
11. Spoon pork mixture over noodles; sprinkle with green onions.
12. Garnish with peanuts, if desired.

SAVOURY HAM NOODLE CASSEROLE

Makes: Serves 12 as Side Dish, 8 as Main

12oz Medium or Wide Egg Noodles
1 15oz low-fat ricotta cheese
1 cup low fat-fat sour cream
3/4 cup skim milk
1 cup cooked ham, finely chopped
1/3 cup grated Parmesan or Romano cheese
1 10oz package frozen peas, thawed
3 egg whites, lightly beaten or
- 3/4 cup egg substitute
2 tbsps fresh dill, chopped or
- or your favourite herb or
- 2 tsps dried herbs
1/4 tsp salt
1/4 tsp freshly ground black pepper

1. Heat oven to 350 F.
2. Prepare noodles according to package directions.
3. Meanwhile, combine ricotta cheese, sour cream, milk, Parmesan and ham in a large bowl; mix well.
4. Add peas, egg whites, dill or other herb, salt and pepper.
5. Drain noodles; rinse with cool water.
6. Add noodles to bowl; toss to coat with ricotta mixture.
7. Spread evenly into 9 x 13-inch glass baking dish coated with cooking spray.
8. Bake 40 to 45 minutes or until golden brown.
9. Let stand 5 minutes before serving.

EGG DROP NOODLE SOUP

Makes: 8 Servings

8 oz Medium Egg Noodles, uncooked
8 14 1/2oz cans low-sodium chicken broth
2 large eggs
4 tbsps water
½ cup grated Parmesan Cheese
½ tsp freshly ground pepper
1 cup frozen chopped spinach, thawed and drained well or
- 1 cup chopped fresh spinach, stems removed
salt to taste

1. In a medium saucepan, heat the chicken broth to a boil.
2. Stir in egg noodles and cook according to package directions.
3. Meanwhile, beat the eggs and water together until blended.
4. Beat in the Parmesan cheese and pepper.
5. Stir the spinach into the broth and reheat to boiling.
6. Pour the egg mixture into the soup slowly while stirring constantly with a fork.
7. Cook 30 seconds.
8. Check the seasoning and add salt if desired.
9. Serve hot.

EGG NOODLES - ORIENTAL SEASONING

Makes: 4 Servings

4 oz Medium or Wide Egg Noodles, uncooked
1/4 cup water
2 tbsps low-sodium soy sauce
1 tsp vinegar
1 tsp sugar
1 tsp cornstarch
1 tbsp vegetable oil
2 scallions, trimmed and thinly sliced
1 clove garlic, finely chopped
½ tsp dried ginger
1/4 lb snow peas, trimmed

1. Prepare egg noodles according to package directions.
2. While egg noodles are cooking, stir in water, soy sauce, vinegar, sugar and cornstarch together in a small bowl until the sugar and cornstarch are dissolved.
3. Set aside.
4. When noodles are done, drain well.
5. Heat the vegetables oil in a wok or large, deep skillet over high heat.
6. Add the scallions, garlic and ginger and stir until the garlic and ginger are fragrant, about 15 seconds.
7. Add the snow peas and toss just until they begin to change colour, about 10 seconds.
8. Add noodles and toss with the seasoned oil.
9. Stir in the soy sauce mixture and pour all into the wok.
10. Stir well until the sauce is thickened and the noodles are evenly distributed.
11. Transfer immediately to a serving dish.
12. Serve hot.

EGG NOODLES PRIMAVERA

Makes: 8 Servings as a side dish

12oz Medium Egg Noodles, uncooked
1 14 ½oz can chicken broth
2 cups fresh asparagus, cut into 1-inch pieces
1 cup thinly sliced carrots
1 red bell pepper, cut into short, thin strips
1 cup shelled fresh peas or
- frozen baby peas or
- 1 cup fresh snow pea pods, cut in halves
2 tbsps chopped fresh dill
2 tbsps chopped fresh thyme
2 tbsps chopped fresh mint
1/4 cup chopped fresh chives
3/4 cup grated Asiago or Parmesan cheese, divided
freshly ground pepper

1. Prepare noodles according to package directions.
2. While noodles are cooking, bring chicken broth to a boil in a medium saucepan. Add asparagus, carrots and red bell pepper.
3. Simmer vegetables uncovered 4 minutes.
4. Stir in peas; continue cooking 3 to 4 minutes or until vegetables are tender-crisp.
5. When noodles are done, drain well and return to the pasta pot.
6. Add broth and vegetables, herbs and chives.
7. Cook over low heat, tossing gently until combined.
8. Add ½ cup of the cheese; toss gently.
9. Transfer to a serving patter; sprinkle with remaining 1/4 cup cheese.
10. Garnish with freshly ground pepper.
NOTE: Refrigerate leftovers tightly covered. For a quick main dish, add julienned cooked ham or lamb leftovers; gently reheat.

SPICY BREAKFAST CASSEROLE

Makes: 8 to 10 Servings

1 lb Medium Egg Noodles
3/4 lb mild sausage
1 small onion, chopped
1 small red bell pepper, chopped
1 16oz can diced tomatoes, drained
1/4 cup egg substitute, slightly beaten
1 can low-fat cream of mushroom soup, mixed with one can of water
1/8 tsp pepper
1 tsp chili pepper
2 cups low-fat cheddar cheese
picante sauce

1. Cook pasta according to package directions.
2. While pasta is cooking, saute sausage, onion, and bell pepper in a skillet.
3. Drain sausage mixture.
4. While mixture is draining, scramble eggs in skillet.
5. When eggs are done, add eggs, soup with water, tomatoes, spices, pasta and sausage mixture to 9 x 13 pan.
6. Sprinkle top with cheese.
7. Bake in preheated 350 degree oven for 20 minutes or until cheese is melted.
8. Serve topped with picante sauce.

HAM & EGGS BREAKFAST PASTA

Makes: 4 Servings

8 oz Medium Shells
4oz turkey ham, diced
4 hard boiled eggs, chopped
2 very ripe tomatoes, diced
3 tbsps fresh basil, chopped
2 tbsps olive oil
3 tbsps red wine vinegar
1 clove garlic, minced
salt, to taste
fresh ground black pepper, to taste

1. Cook pasta according to package directions; drain, rinse with cool water, and transfer to a large mixing bowl.
2. Stir in the ham, eggs, tomatoes and basil.
3. In a small bowl, whisk together the olive oil, vinegar, and garlic.
4. Pour the vinaigrette over the pasta and toss.
5. Season to taste with salt and pepper, and serve.

CHEESEBURGER NOODLES

Makes: 6 Servings

8oz Medium or Wide Egg Noodles, uncooked
1 lb extra lean ground beef
1/4 cup dry breadcrumbs
½ tsp onion powder
½ tsp salt, divided
1 egg
2 tsp vegetable oil
1 14 ½ oz can fat-free chicken broth
1/4 cup water
1/4 cup ketchup
½ cup non-fat sour cream
1 cup shredded low-fat Cheddar cheese

1. Combine ground beef, breadcrumbs, onion powder, 1/4 tsp salt and egg; mix well.
2. Shape into approximately 36 3/4 -inch meatballs.
3. Heat oil in a large skillet coated with cooking spray.
4. Add meatballs and cook until browned on all sides. Drain well.
5. Combine chicken broth, water, ketchup and remaining 1/4 tsp salt; add to skillet.
6. Bring to boil; stir in noodles, making sure it is covered by the liquid.
7. Reduce heat, cover, and simmer 10 to 15 minutes or until noodles are done.
8. Stir in sour cream and cheese.
9. Cook until thoroughly heated and mixture thickens, about 5 minutes. (Do not boil.)

CHICKEN & MUSHROOM NOODLE MARSALA

Makes: 6 Servings

12oz Medium Egg Noodles, uncooked
1 egg white
1 ½ lb boneless, skinless chicken breast, cut crosswise into ½-inch pieces
1/3 cup Italian seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
2 tbsp olive oil, divided
1 40z packages exotic mushrooms or
- 1 8oz package sliced mushrooms
4 cloves garlic, minced or
- 2 tsp bottled minced garlic
1/4 tsp freshly ground black pepper
1 cup can low-sodium chicken broth
4 tsp cornstarch
1 cup dry marsala wine
3 tbsp chopped basil or parsley

1. Cook pasta according to package directions.
2. Meanwhile, beat egg white in a large bowl; add chicken pieces; toss to coat.
3. Sprinkle with bread crumbs and cheese; toss well.
4. Heat 1 tbsp oil in a large non-stick skillet over medium-high heat until hot.
5. Add half of chicken, stir fry 3 to 4 minutes or until chicken is cooked through.
6. Transfer to plate; keep warm.
7. Repeat with remaining 1 tbsp oil and remaining half of chicken.
8. Cook mushrooms and garlic in same skillet 3 minutes over heat.
9. Sprinkle with salt and pepper.
10. Combine broth and cornstarch; mix well.
11. Add both mixture and wine to skillet; increase heat to medium-high and bring to a simmer.
12. Simmer uncovered 2 to 3 minutes or until sauce thickens, stirring occasionally.
13. Drain noodles; toss with chicken and transfer to 6 serving plates.
14. Spoon mushroom sauce over chicken pasta; sprinkle with basil.
15. Serve with additional basil if desired.

BAKED CHICKEN CURRY AND NOODLE CASSEROLE

Makes: 6 Servings

12oz Medium Egg Noodles, uncooked
1 tbsp vegetable oil
8oz boneless, skinless chicken breasts, cut into ½" cubes
1 small red onion, diced (about 3/4 cup)
3-4 tsp curry powder
1 ½ cups low-sodium chicken broth
1 10oz can evaporated skim milk
1 ½ tbsp cornstarch
1 cup frozen peas, thawed
1 ½ cups fresh mushrooms, sliced
1 tbsp lemon juice
2 tbsp dry bread crumbs
salt and pepper to taste

1. Prepare pasta according to package directions.
2. While pasta is cooking, heat the oven to 375F.
3. Heat the oil in a large heavy skillet over medium-high heat.
4. Add the chicken and onion and stir until the chicken begins to brown, about 4 minutes.
5. Add the curry powder and continue stirring 2 minutes.
6. Pour in the chicken broth and reduce heat to low.
7. In a small bowl, mix the cornstarch and evaporated skim milk together until the cornstarch is dissolved.
8. Stir the cornstarch into the skillet, heat to simmering and simmer 2 minutes.
9. Pour the contents of the skillet into a large bowl.
10. When the pasta is done; drain well.
11. Add the cooked pasta, peas, mushrooms, lemon juice, salt and pepper to the curry sauce.
12. Toss well.
13. Pour the mixture into an 11 x 9-inch baking dish and sprinkle the bread crumbs on top.
14. Bake until the edges are bubbling and the crumbs are golden brown, about 15 minutes.
15. Serve hot.

MEDITERRANEAN TURKEY CASSEROLE

Makes: 8 Servings

1 lb Medium egg Noodles, uncooked
1 14 ½ oz can low-sodium chicken broth
1 cup skim milk
1 tsp salt
1/4 cup cornstarch
2 cups cooked turkey, chopped
1 14 oz can artichoke hearts, drained and quartered
1 7 ½ oz jar roasted red peppers, drained and sliced
9 Kalamata olives, pitted and sliced
½ cup grated mozzarella cheese
½ cup white wine
1 tsp fresh lemon juice
½ tsp black pepper
vegetable oil cooking spray
2 tbsp parmesan cheese, grated

1. Prepare pasta according to package directions; drain.
2. Stir the broth, milk, salt and cornstarch together in a large pot or Dutch oven until the cornstarch is dissolved.
3. Cook over medium heat, stirring constantly, until thickened and bubbly.
4. Stir in noodles, turkey, artichoke hearts, red peppers, olives, mozzarella cheese, wine, lemon juice and pepper.
5. Heat oven to 350 F.
6. Spray a 3 quart baking dish with cooking spray.
7. Spoon noodle mixture into dish.
8. Sprinkle with Parmesan cheese.
9. Bake until bubbling around the edges, about 35 minutes.
10. Let stand 5 minutes before serving.

SALMON AND SPINACH NOODLE BAKE

Makes: 12 Serves

12 oz Medium or Wide Egg Noodles, uncooked
2 tbsp vegetable oil or olive oil
2 leeks, chopped
2 garlic cloves, minced
1/3 cup flour
2 cups 2% milk
2 tbsp Dijon mustard
2 tbsp fresh dill, chopped or 1 tsp dried dill
salt and freshly ground black pepper to taste
2 10oz packages frozen spinach, chopped, thawed and squeezed dry
2 14.75oz cans best quality red salmon
- or about 1 lb fresh salmon, poached and skin and bones removed
vegetable oil cooking spray

Garnish:
2 oz smoked salmon, cut into thin strips
fresh spinach leaves
fresh dill sprigs
Roasted red peppers
Lemon slices

1. Preheat oven to 350F.
2. Cook noodles slightly less than package directions, very “al dente”. Drain and set aside.
3. Heat oil over medium-high heat in large saucepan.
4. Add leeks and garlic and saute, stirring occasionally, until leeks are softened, about 5 minutes.
5. Add flour and cook, stirring, 2 more minutes.
6. Gradually add the milk, stirring constantly.
7. Bring to boil, then reduce heat and simmer sauce, stirring constantly, until thickened, about 10 minutes.
8. Stir in mustard, dill, salt and pepper to taste.
9. Add the spinach, salmon and cooked noodles to the cream mixture; blend well.
10. Spray a 9 or 10-inch ring mold with vegetable oil cooking spray.
11. Transfer noodle mixture into the mold and press lightly.
12. Bake 20-25 minutes. Loosen edges with a knife and invert onto platter.
13. Garnish, if desired, with smoked salmon strips, dill sprigs and lemon slices.

EGG NOODLE BAKE WITH RAISINS

Makes: 6 Servings

12 oz Medium or Fine Egg Noodles, uncooked
16 oz low-fat cottage cheese
1 cup low-fat sour cream
1 tbsp margarine
1 medium onion, diced
2 egg whites
1 ½ cups low-fat milk
½ cup raisins or sultanas
2 tbsp sugar
½ tsp cinnamon

1. Prepare pasta according to package directions. Drain. Rinse under water and drain again.
2. Preheat oven to 350F.
3. In a large bowl, combine the noodles with the cottage cheese and sour cream. Set aside.
4. Melt the margarine in a small skillet.
5. Add onion and saute over medium heat until soft, about 5 minutes.
6. Combine onion with noodles.
7. Beat egg whites in a medium bowl for 30 seconds. Beat in milk.
8. Add mixture to noodles. Stir raisins into noodles.
9. Lightly grease a 1½ quart baking dish with oil (or cooking spray).
10. Spoon noodle mixture into the dish.
11. In a small bowl, combine sugar and cinnamon and sprinkle over noodles.

IMITATION CRAB WHEELS

Makes: 6 Servings

8 oz Imitation Crab, cut into ½" pieces
½ cup Reduced-fat mayonnaise
1 red bell pepper, diced
1 small onion, minced
1 1/4 cup reduced fat, shredded Monterey Jack cheese
2 tsp dried Oregano
3 pita breads, separated into 6 rounds
freshly grated parmesan cheese

1. In a bowl, mix crab, mayonnaise, pepper, onion, Monterey Jack cheese and oregano until well blended.
2. Spread one-sixth of mixture on inner, rough side of each pita.
3. Sprinkle with parmesan cheese.
4. Broil for 4 to 5 minutes or until cheese melts and mixture is bubbly.

KING SALMON SCAMPI

Makes: 1 serving

4 oz Fresh Salmon
½ oz celery, chopped and finely diced
½ oz red onion, diced
½ oz tomato, diced
½ oz mushrooms, sliced
4 pieces artichoke crown
dash of Worcestershire sauce
dash of Tabasco pepper sauce
dash of lemon
dash of salt
dash of celery seed
2 dashes of white pepper
1 oz of white wine
½ cup of Saffron rice

Scampi Butter:
1-1/4 oz butter
1/4 oz garlic
Parsley

1. Add scampi butter to saute pan; melt.
2. Add celery, onion, mushroom and artichokes; saute 2 minutes.
3. Add tomato and white wine. Simmer 1 simmer.
4. Add salmon and seasonings. Cook until salmon is done, about 1 ½ minutes.
5. Place over saffron rice.
6. Garnish plate with red leaf lettuce, tomato wedge, lemon wedge and parsley sprig.

GRILLED SALMON FILLETS SMOKED BACON WRAPS

7 oz Salmon Fillets
1 strip smoked bacon
2 roasted Roma tomatoes
4 leaves of Basil cut into strips
salt and pepper to taste
1 oz white wine
1 oz vegetable broth
1 tsp garlic, chopped
1 tsp olive oil

1. Wrap salmon fillets with smoked bacon, secured with toothpicks, in fashion of a beef fondue.
2. Cook open flame broiler for 9 to 12 minutes til fish is just cooked through.
3. While fish is cooking, saute garlic in olive oil til golden brown.
4. Add roasted tomatoes, basil, salt and pepper.
5. Saute 1 minute, add white wine and vegetable broth.
6. Cool 3 to 4 minutes over medium heat high heat.
7. Place salmon in centre of plate and remove toothpicks.
8. Smother in sauce.
9. Serve with your favourite vegetable.

BAKED SALMON WITH VEGETABLES AND HERBS

Makes: 4 Servings

8 small red-skinned potatoes, sliced
1 large carrot, sliced
4oz green beans, cut into 1-1/2 inch pieces
1/4 cup olive oil
1/4 cup soy sauce
2 large leeks( white and pale parts only), sliced
3 green onions, sliced
2 tbsp chopped fresh dill or 2 tsp dried dillweed
1 tbsp chopped fresh basil or 1 tsp dried basil
nonstick vegetable spray
4 6oz salmon fillets
4 tbsp unsalted butter

1. Preheat oven to 450 degrees.
2. Fill large pot with water to depth of 1 inch.
3. Place steamer rack in pot and bring water to boil.
4. Place potatoes and carrot slices on steamer rack.
5. Cover pot and steam 5 minutes.
6. Add green beans and steam 5 minutes longer.
7. Transfer vegetables to a large bowl. Add olive oil, soy sauce, leeks, green onions, dill and basil and toss well. Season to taste with pepper.
8. Place 4 large foil sheets on baking sheets.
9. Spray foil with vegetable oil spray.
10. Place 1 salmon fillet on each foil sheet. Season with pepper.
11. Spoon vegetable mixture evenly over salmon.
12. Top each with 1 tablespoon butter.
13. Wrap foil around salmon and vegetables and seal.
14. Bake until fish is opaque, about 13 minutes.
15. Transfer salmon and vegetables to plates, discard foil.

CRAB CAKES

1 lb crab meat
1 cup seasoned bread crumbs
1 large egg
1/4 cup mayonnaise
½ tsp salt
1/4 tsp pepper
1tsp Worcestershire sauce
1 tsp dry mustard
Margarine, butter or oil for frying

1. Remove all cartilage from crabmeat.
2. In a bowl, mix bread crumbs, eggs, mayonnaise and seasonings.
3. Add crab meat and mix gently.
4. If mixture is too dry, add a little more mayonnaise.
5. Shape into 6 cakes.
6. Cook cakes in a frying pan, in just enough fat to prevent sticking, until they are browned (about 5 minutes on each side).

POACHED SALMON WITH ZUCCHINI

4 salmon steaks, ½ inch thick
2 tbsp water
½ tsp chicken stock or flavouring
3 medium zucchinis
1/4 tsp salt
3/4 tsp minced fresh basil
½ cup white dry wine or skim milk

1. Place salmon in large saucepan or skillet that has been coated with cooking spray.
2. Add milk or wine, water and bouillon.
3. Cover and bring to a boil; reduce heat and simmer until fish is done, about 6 minutes.
4. Cut zucchini into small strips; steam with a vegetable steamer for 2 to 3 minutes.
5. Pour into a bowl and toss gently with basil.
6. Transfer to serving plates.
7. Top with salmon.
8. Garnish with sprigs of basil.

OVEN FRIED SALMON CAKES

Makes: 4 Servings

2 large egg whites
1 15oz can Salmon, drained and flaked
1 cup fresh bread crumbs
1/4 cup scallions, chopped
2 tbsp lemon juice
1 tsp Worcestershire sauce

1. Preheat oven to 400 degrees.
2. Spray cookie sheet with cooking spray.
3. Beat eggs in a medium-size bowl.
4. Add all remaining ingredients; mix well until blended.
5. Shape into 8 ½ inch patties.
6. Place on prepared cookie sheet and bake 10-12 minutes, turning once until golden on both sides.
7. A great low-fat alternative to frying.

BAKED SALMON PACKETS

Makes: 4 Servings

4 Salmon Fillets
4 tsp butter
8 Thyme sprigs, fresh
8 Parsley sprigs, fresh
4 Garlic cloves, , minced
4 tbsp White wine, dry
½ tsp salt
½ tsp black pepper, ground

1. Preheat oven to 400 degrees.
2. Place 4 large pieces of foil on a working surface, shiny side down.
3. Spray the inside with vegetable cooking spray.
4. Place a fish fillet on each piece of foil.
5. Evenly divide thyme, parsley, garlic, salt, pepper, and wine among the fish.
6. Dot each fillet with one teaspoon of butter and then securely fold and seal the edges.
7. Place the packets on a baking sheet and bake for 10-12 minutes.
8. Place pockets on plates and open carefully.

SEAFOOD-RICE SALAD

2 lbs Scallops, cooked
1 lb medium shrimp, cleaned and cooked
6 oz crab meat
4 cup Basmati rice, cooked
3 cup Broccoli flowerets, blanched

Dressing:
½ cup Vegetable oil
½ cup lemon juice
2 tbsp Chives, chopped
1 tbsp lemon peel, grated
1 tsp Dijon mustard
1 tsp sugar

1. Mix all ingredients except Lemon Vinaigrette in large bowl. Pour lemon vinaigrette over salad; toss.
2. Cover and refrigerate 1 to 2 hours or until chilled.
3. In a small bowl, mix all the ingredients dor the Lemon Vinaigrette.
4. To blanch broccoli, plunge into boiling water 10 to 15 seconds or until broccoli turns bright green.
5. Remove from boiling water; plunge into pan of pan of ice and water to stop cooking; drain.
6. Combine seafood-mixture, dressing and broccoli and serve.

CREAMY SHRIMP SALAD ON ROMAINE

Makes: 4 Servings

2 cups cooked and deveined shrimp, chilled
1 1/4 cups sliced celery
4 hard boiled egg whites, coarsely chopped, discard yolks
3 tbsp chopped walnuts
2 tsp finely chopped onions
½ cup fat-free Thousand Island salad dressing
4 cups shredded romaine lettuce

1. In a large bowl, combine shrimp, celery, egg whites, walnuts and onions.
2. Add the dressing and stir until the shrimp-mixture is coated.
3. Cover and chill in refrigerator about 30 minutes to blend the flavours.
4. To serve, divide the lettuce among the four plates.
5. Then top with shrimp mixture.

FISH CAKES

Makes: 10-12 Servings

2 tbsp chopped fresh lemon grass
3 cloves garlic, chopped
1 ½ tsp chopped fresh ginger
1 ½ tsp paprika
1/4 tsp ground cayenne pepper
½ cup onion, chopped
1 tsp ground turmeric
1 tsp ground white pepper
½ cup thickened cream
1 lb fish fillets, skinned and all bones removed
2 large eggs, lightly beaten
2 cups bread crumbs
1 tsp salt
1/3 cup finely diced red capsicum
1/3 cup finely chopped red onion
2 tbsp vegetable oil
1 tbsp butter

1. Combine the chopped lemon grass, garlic, ginger, paprika, cayenne pepper, onion, turmeric, white pepper and cream in a food processor and mix to a paste.
2. Scrape into a large bowl.
3. Rinse the fish fillets and pat dry with paper towels.
4. To the processor, add the fish and process until finely ground (but not mashed to a pulp), then transfer to the bowl with the lemon grass paste.
5. Stir in the lightly beaten eggs, 1 1/4 cups of the bread crumbs, salt and add the capsicum and red onion, mix in well.
6. Cover the bowl with plastic wrap, and put into the fridge for 2 hours.
7. Heat the oil and butter in a large frying pan over medium heat.
8. Wet your hands and shape the fish mixture into cakes.
9. Roll in the remaining bread crumbs and fry, in batches, until golden, crispy, and cooked through.
10. Drain on paper towels.
11. Serve with lemon wedges.

SEAFOOD CHOP SALAD

Makes: 4 Servings

1 large head romaine lettuce, leaves separated
1/3 cup salad dressing (your favourite)
1 lb of cooked shrimp, flaked crabmeat, lobster meat, crawfish meat, flaked smoked salmon, trout,
bluefish or mackerel
2 hard boiled eggs, chopped
¼ cup sliced black olives
7 mushrooms, sliced
2 green onions, thinly sliced
1/4 cup chopped walnuts
1/4 cup sunflower seeds

1. Place the lettuce leaves in a large bowl and toss with dressing.
2. Place seafood and all ingredients except eggs in bowl and toss gently leaving lettuce leaves at the bottom of the bowl.
3. Place chopped eggs on top of salad.
4. Serve.

SALMON PATTIES & ONION

Makes: 4 Servings

2 cans (6 ½ oz each) salmon, drained and flaked
1 cup mashed potatoes
2 tbsp plain low-fat yogurt
2 tbsp prepared yellow mustard
1 large egg white
1 medium-sized carrot, peeled and finely chopped
1 large yellow onion, finely chopped
½ tsp paprika
1 tbsp lemon juice
½ cup fine dry bread crumbs
1 ½ tbsp corn oil

1. In a medium-size bowl, combine the salmon, potatoes, yogurt, mustard, egg, carrot, onion, paprika and lemon juice; shape into 8 patties.
2. Put the bread crumbs on a plate and coat the patties with the crumbs.
3. You can prepare the patties and store them in the refrigerator for several hours before cooking.
4. In a heavy 12-inch skillet; heat the corn oil over moderate heat for 1 minute; add the patties and cook about 3 minutes on each side or until golden brown.
5. Transfer to a heated platter.

SALMON PATTIES

Makes: 6 Servings

15 ½ oz can pink salmon
1 cup fine dry bread crumbs
½ cup chopped onion
1/4 cup chopped parsley
2 eggs , beaten
2 tbsp lemon juice
1/8 tsp pepper
2 tbsp oil
Lemon Wedges

1. Drain salmon, reserving 1/3 cup liquid; flake.
2. In a medium bowl, combine salmon, bread crumbs, onion, and parsley.
3. Add reserved salmon liquid, eggs, lemon juice, and pepper; mix well.
4. Shape into 6 patties.
5. Place oil in skillet. Fry salmon patties until golden brown.
6. Garnish with lemon wedges.

SALMON PATTIES SINGLE SERVING

Makes: 1 Serving

1 3 ½ oz can salmon, skin and bones removed
1/4 cup mayonnaise
½ tsp Dijon-style mustard
3 soda crackers, crushed into fine crumbs
1 scallion, minced
1 tsp lemon juice
1 tsp fresh chopped parsley
salt and freshly ground pepper to taste
breads crumbs
3 tbsp vegetable oil

1. Mix all ingredients except the bread crumbs and oil.
2. From the mixture make 2 equal sized patties.
3. Coat evenly with bread crumbs.
4. Pour oil in skillet and fry patties until golden brown.

MOIST FOIL BAKED SALMON

Makes: 2 Servings

2 tsp oil
4 oz carrots, julienne
5 oz courgettes, julienne
1 medium leek, julienne
1 tbsp shallots, finely chopped
2 fl oz water
1 ½ tbsp dry sherry
1 tbsp parsley
1 tbsp lemon juice
2 tsp lemon peel, grated
1 tsp Dijon mustard
1/4 tsp salt
1/8 tsp white pepper
2 salmon steaks

1. Preheat oven to 375 F.
2. Pour 1 tsp of oil in pan.
3. Fry carrots, courgettes, leek and shallots until almost done.
4. Stir in the remaining ingredients except the salmon and cook for a further 2 minutes.
5. Grease 2 pieces of foil with remaining oil.
6. Place the salmon steak on the foil and cover with the vegetables and the liquid.
7. Seal the foil packets and place in oven for 15 to 20 mins.
8. Cut an X in top of each packet and fold foil back.
9. Serve on plates in foil packets.

HERBED SALMON IN FOIL

Makes: 4 Servings

4 salmon fillets
2 tbsp shallots, chopped and divided
8 sprigs fresh dill or basil
2 tsp lime juice divided
8 ea fresh sorrel leaves
1/4 tsp pepper, divided

1. Rinse salmon and pat dry.
2. Cut 4 pieces of aluminium foil. Light coat dull side of each foil square with cooking spray.
3. Centre a dill sprig and sorrel leaf of lower half of foil.
4. Top with salmon.
5. Place another dill sprig and sorrel leaf on top of the fillet.
6. Sprinkle with 1 ½ tsp chopped shallots, ½ tsp lime juice and a pinch of pepper.
7. Repeat procedure with remaining fillets.
8. Fold upper half of foil over fillets, meeting bottom edges of foil.
9. Seal edges together making a ½ inch fold. Fold again.
10. Allow space for heat circulation and expansion.
11. Repeat to seal each side.
12. Place foil packets on a baking sheet then bake at 400 degrees for 7 to 10 minutes.
13. Cut an “X” in top of each packet and fold back.
14. Spoon salmon and herbs onto warm plates.

GRILLED MARINATED SALMON

Makes: 1 Serving

1 ½ lb salmon fillets
½ cup oil
1/4 cup vinegar, red wine
3/4 tsp garlic salt
1/4 tsp salt
1/4 tsp sugar
½ tsp Italian seasoning
1 large garlic clove, minced
1/8 tsp pepper
1 tbsp water

1. Mix all ingredients in large bowl or pan.
2. Place salmon in marinade for 30 minutes.
3. Grill, brushing often with leftover marinade.

MOIST POACHED SALMON

Makes: 2 Servings
2 salmon steaks
1 cup dry white wine
3 cups water
dill stalks
whole peppercorns
salt and pepper

1. Arrange salmon steaks, over dill stalks, in a single layer in a shallow skillet wide enough to accommodate them without crowding.
2. Season with salt and pepper.
3. Add enough wine and water to completely cover salmon; add peppercorns.
4. Slowly bring liquid barely to a simmer.
5. Reduce heat to low, cover and simmer until top of salmon looks opaque, 2 to 3 minutes.
6. Turn heat off and let stand for 10 minutes.
7. Top with tomato sauce.

SALMON WITH LIME AND DILL

1 lb salmon fillet
1 tsp dried dill leaves or 4 sprigs of fresh dill
1 medium lime
2 tbsp of butter
1/4 tsp of salt and fresh black pepper

1. Preheat oven to 350 F.
2. Place salmon in a foil lined baking dish.
3. Sprinkle dill evenly over salmon.
4. Squeeze juice of ½ of the lime over the fillet.
5. Sprinkle salt and pepper over the salmon.
6. Spread 1 tbsp butter on fillet, and cover tightly with foil.
7. Bake for 20-25 minutes (Fish should be white and flake with fork when done)
8. Remove from oven, squeeze remaining lime juice over salmon. Place remaining tbsp of butter in juices in pan.

SEAFOODS CASSEROLE

abalone
sea cucumbers
shrimp colloid
shrimp meat
dried mushrooms
sea clam meat
fresh scallops
black moss
broccoli
salt
prickly ash
bean powder
water chestnut powder

1. Scald the broccoli in boiling water until it is done, then place it at the bottom of a casserole.
2. Scald the abalone, sea cucumbers, shrimp meat, dried mushrooms, sea clam meat, shrimp colloid, scallops, black moss in boiling water, then drain off water, mix them up with the paste made from salt, bean powder and prickly ash, put them on the broccoli, place the abalone, scallops at the top.
3. Heat the casserole on a stove, when boiling, pour in peanut oil.

SAUTE MANDARIN FISH PIECES

1 mandarin fish (1000g)
egg
salt
gourmet powder
wine
lemon juice
water chestnut powder

1. Cut off the head, tail of the cleaned mandarin fish, remove the bones from the middle part, then knife it into cubes of 4cm., make cross cuts on them and coat them and the head and tail with the paste made from salt, gourmet powder, wine, egg yolk.
2. Pat water chestnut powder on the fish pieces and saute them in hot oil until almost done. After heating the oil to boiling, fry them again until they are well-done, then place them in a dish.
3. Make a paste with lemon juice, salt, sugar, vinegar, pour the paste on the fish pieces.