Vegetarian Favorite Recipes

* Exported from MasterCook *
Asian-Style Vegetable Stir Fry
Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : Stir-Fry The National Honey Board
Amount Measure Ingredient -- Preparation Method

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1/4 cup honey
1/4 cup prepared stir fry sauce
1/4 teaspoon crushed red pepper flakes (1/4 to 1/2
teaspoon)
4 teaspoons peanut oil
OR
4 teaspoons vegetable oil
2 cups small broccoli florets
2 cups small mushrooms
1 small onion -- cut into wedges and separated into 1-inch strips
1 medium carrot -- cut diagonally into 1/3 inch slices
Combine honey, stir-fry sauce and pepper flakes in small bowl; set aside.
In wok or large skillet, heat oil over medium-high heat; add vegetables
and toss while cooking, about 2-3 minutes. Add honey sauce, stir until all
vegetables are glazed and sauce is bubbly hot, about 1 minute. Serve as a
vegetable side dish or over steamed rice or noodles for a main dish.
Cuisine:
"Asian"
Source:
"The National Honey Board"
S(Internet address):
"http://www.honey.com/"
T(Cook time):
"0:05"
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Per serving: 157 Calories (kcal); 5g Total Fat; (25% calories from fat); 3g
Protein; 28g Carbohydrate; 0mg Cholesterol; 549mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 0 560 4714 1074 0 2130706543 2358 4196 0 0
Asparagus and Banana Vinaigrette
Recipe By :
Categories : Salads Turbana Corporation
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1/2 teaspoon salt
2 tablespoons Dijon mustard
1/8 teaspoon freshly ground pepper
1/3 cup wine vinegar
1/2 cup salad oil
2 teaspoons lemon juice
2 tablespoons chopped scallions
1/4 cup chopped parsley
1 pound asparagus -- steamed
2 ripe tomatoes -- cut in wedges
3 bananas
Salad greens (Bibb or Iceberg)
In glass baking dish, combine salt, mustard and pepper. Stir in the
vinegar, oil, lemon juice, scallions and parsley. Mix thoroughly. Add
steamed asparagus and tomato wedges. Cover and refrigerate for several
hours or overnight. Just before serving, peel bananas and cut into
diagonal slices. Arrange asparagus, tomatoes and bananas on lettuce leaves
on serving platter.
Source:
"Turbana Corporation"
"http://www.turbana.com/index.html"
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Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 5 1/2 Fat;
0 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 3600
Asparagus Quiche
Recipe By :
Categories : Bed and Breakfast Inns California Egg Commission
Eggs Main Dishes

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1 cup shredded Swiss cheese
1/2 cup shredded Cheddar cheese
1 cup chopped asparagus
1/4 cup chopped leeks
1/2 cup sliced mushrooms
12 California Fresh Eggs
1 cup milk
1 cup whipping cream
Nutmeg -- to taste
Pepper -- to taste
Preheat oven to 375� degrees. Grease 10" � 12" pan. Spread cheese on
bottom of pan and top with vegetables.
Whisk together eggs, milk, cream, nutmeg and pepper. Pour over cheese and
vegetables. Bake about 45 minutes or until knife inserted in center comes
out clean.
Source:
"California Egg Commission"
"http://www.eggcom.com "
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Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat;
NOTES : Four Sisters Inns A collection of country Inns P.O. Box 3073
Monterey, CA 93942 (408) 649-0908
Kim Post Watson says that one of their inns serves this terrific
recipe.
Nutr. Assoc. : 0 0 0 0 0 3218 0 0 0 0
Baby Shell Pasta Salad with Calamata Olives, Roasted Fennel and Grilled Sweet
Onions
Recipe By :
Categories : National Pasta Association Pasta
Salads

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SALAD
1 pound small pasta shells -- uncooked
1 1/2 cups fennel bulb -- cut in half lengthwise
1 large sweet onion -- sliced 1/2-inch thick
2 teaspoons olive oil
OR
1 cup plum tomatoes -- diced
3/4 cup Calamata olives -- sliced
1/2 cup fresh assorted herb leaves (such as basil,
dill or parsley) -- finely chopped
DRESSING
2 garlic cloves -- unpeeled
1/3 cup balsamic vinegar
1/3 cup olive oil
OR
1/3 cup vegetable oil
2 tablespoons barbecue sauce
2 tablespoons lime juice
Shredded Romano cheese
Crushed red chili peppers
Prepare pasta according to package directions; drain and rinse with cold
water, set aside. Heat oven to 375�F. Toss garlic for dressing, fennel and
onion with 2 teaspoons olive oil. Spread on a cookie sheet and roast in
oven until lightly browned and tender, approximately 20-30 minutes. Set
aside fennel and onion.
In a bowl, whisk together oil, vinegar, barbecue sauce and lime juice.
Squeeze garlic out of its peel, dice and whisk into dressing. Season to
taste with salt and pepper.
Dice onion, fennel and tomatoes and add to pasta. Add olives, herbs, and
dressing and toss. Cover and refrigerate for 1 hour. To serve, sprinkle
with Romano cheese and crushed red chili peppers.
Source:
"National Pasta Association"
"http://ilovepasta.org/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 4365 0 5203 0 0 2130706543 0 26531 87 0 0 0 0 0 0

2130706543 0 0 1281 1101
Baked Ditalini with Three Cheeses
Recipe By :

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1 pound Ditalini, Elbow Macaroni or other medium
pasta shape -- uncooked
1 cup skim milk
3/4 cup part-skim Ricotta cheese
1/2 cup grated low-fat Cheddar cheese
1/3 cup plus 2 tablespoons grated Parmesan cheese
Salt and freshly ground black pepper -- to taste
1/4 cup fine bread crumbs -- dry
2 tablespoons melted margarine
Prepare pasta according to package directions, reducing cooking time by

one-third; drain.
While pasta is cooking, combine the milk and Ricotta in a blender. Blend
until smooth. Transfer to a medium mixing bowl and stir in the Cheddar
cheese, 1/3 cup of the Parmesan cheese, the parsley and salt and pepper.
Stir the pasta into the cheese mixture until well blended. Transfer to a
10-inch round casserole dish. Stir the bread crumbs, margarine and
remaining 2 tablespoons of Parmesan cheese in a small bowl until
thoroughly mixed. Sprinkle mixture evenly over casserole.
Bake at 375�F until heated through, bubbling around the edges and the
bread crumbs are golden brown, about 35 minutes. Serve immediately.
Source:
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Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates
Nutr. Assoc. : 4785 0 1267 26148 1034 20067 20071 20080 4098
Baked Manicotti
Recipe By :

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8 ounces Manicotti -- uncooked
1 15-ounce container part-skim Ricotta cheese -- whipped until smooth
1/2 cup grated Parmesan cheese
1 egg -- beaten
1/4 cup sliced scallions
2 teaspoons parsley flakes
1/2 teaspoon salt
1/4 teaspoon pepper
1 26-ounce jar spaghetti sauce
Grated Parmesan cheese -- for topping
Prepare pasta according to package directions; drain. In medium bowl,

blend Ricotta, Parmesan, egg and scallions. Stir in parsley, salt and
pepper. Stuff pasta with cheese mixture. Arrange in a 13 � 9-inch baking
dish. Pour spaghetti sauce evenly over pasta. Sprinkle with additional
Parmesan cheese. Cover. Bake in a 350�F oven until hot, about 35 minutes.
Source:
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Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 4 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 305 1267 0 0 4845 3135 0 0 0 0
Baked Ziti with Four Cheeses
Recipe By :

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1 pound Ziti, Mostaccioli, or other medium pasta
shape -- uncooked
1 32-ounce jar pasta sauce
1 cup low-fat cottage cheese
4 ounces grated Parmesan cheese
8 ounces part-skim Mozzarella cheese
4 ounces Provolone cheese -- cut in quarters
Cook pasta according to package directions; drain.
Coat 13 � 9 � 2-inch baking dish with cooking spray; set aside. Place a
thin layer of sauce in bottom of prepared dish. Continue making layers of
pasta, cottage cheese, parsley, sauce, pasta, Parmesan cheese, pasta,
Mozzarella, parsley, pasta, sauce and parsley. Sprinkle Provolone on top.
Cover and bake in a 375�F oven for about 30 minutes or until cheese melts.
Source:
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Carbohydrates
Nutr. Assoc. : 5662 0 444 20067 0 921 0
Baked Ziti with Ricotta Cheese
Recipe By :
Categories : Pasta Rag�

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1 15-ounce package part-skim Ricotta cheese
2 eggs -- beaten
1/4 teaspoon black pepper
2 tablespoons minced fresh parsley
1 16-ounce package ziti -- cooked and drained
1 30-ounce jar Rag� Chunky Gardenstyle Pasta Sauce
1 cup shredded Mozzarella cheese
Preheat oven to 350 degrees F.
In a large bowl, combine Ricotta cheese, eggs, Parmesan cheese and

seasonings.
In another bowl, thoroughly combine cooked pasta and sauce. Place half the
pasta mixture in a 13" � 9" baking dish. Evenly top with cheese mixture
and remaining pasta. Sprinkle with Mozzarella cheese. Bake 35-40 minutes
or until bubbly.
Cuisine:
"Italian"
Source:
"Rag�"
"http://www.eat.com/index.html"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 5662 471 0
Balsamic Vinaigrette
Recipe By :
Categories : Florida Tomato Committee Salad Dressing

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1 tablespoon extra-virgin olive oil
1 1/2 teaspoons balsamic vinegar
3/4 teaspoon minced garlic
1/4 teaspoon sugar
1/8 teaspoon salt
In a cup whisk olive oil, vinegar, garlic, sugar and salt until blended.
Source:
"Florida Tomato Committee"
Yield:
"2 Tablespoons"
- - - - - - - - - - - - - - - - - - -
Per serving: 128 Calories (kcal); 14g Total Fat; (92% calories from fat); trace
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
Banana Sweet Potato Puff Casserole
Recipe By :
Categories : Casseroles Turbana Corporation

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2 cups mashed sweet potatoes
1 cup mashed ripe bananas (3 medium)
3/4 teaspoon curry powder
1/3 cup sour cream
1/2 teaspoon salt
1 egg
In a large bowl, combine all ingredients. Beat with electric mixer until
light and very fluffy. Turn into 1 quart casserole dish. Bake at 350�
degrees F. in the oven for 20 minutes or until puffed and lightly browned.
Serves: 4 to 6
Source:
"Turbana Corporation"
"http://www.turbana.com/index.html"
T(Bake):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 4111 0 0 0 0
Barbecued Tempeh
Recipe By :
Categories : Indiana Soybean Board Tempeh

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16 ounces tempeh
1 large onion -- thinly sliced
2 cups prepared barbecue sauce
Cut the tempeh into chunks. Steam over boiling water for 15 minutes. Place
the tempeh and sliced onion in a deep dish and pour the barbecue sauce
over it. Marinate in the refrigerator for at least one hour. Place on
outdoor grill and cook until browned and heated through. Baste frequently
with barbecue sauce. Can be cooked in a 350�F oven, covered for 30
minutes.
Source:
"Indiana Soybean Board"
"http://www.soyfoods.com"
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Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 85
Belgian Endive and Fruit
Recipe By :
Categories : Belgian Endive Marketing Board Fruit

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Arrange a fruit plate with Belgian Endive leaves. Garnish with whipped
cream, sherbet, sour cream, or cottage cheese.
Source:
"Belgian Endive Marketing Board"
"http://www.belgianendive.com/"
- - - - - - - - - - - - - - - - - - -
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein;
0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Carbohydrates
Nutr. Assoc. :
Blue Cheese Vegetable Pizzas
Recipe By :
Categories : Pizza Rag�

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3 small zucchini -- thinly sliced
3 stalks celery -- thinly sliced
2 carrots -- peeled and grated
1 tablespoon olive oil
3 sandwich-size English muffins -- split and toasted
1 14-ounce jar Rag� Pizza Quick Sauce
2 tablespoons blue cheese -- crumbled
Preheat broiler. In a large skillet, saut� vegetables in olive oil until

tender. Top each toasted muffin half with 2 tablespoons pizza sauce,
saut�ed vegetables and cheese. Broil 6 inches from heat, 46 minutes or
until cheese melts.
Source:
"Rag�"
T(Baking Time):
"0:46"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 545 0 0
Blue Cheese Waldorf Salad
Recipe By :
Categories : Cherry Marketing Institute Salads

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2 medium apples -- unpeeled and cubed
2 tablespoons lemon juice
1 cup dried tart cherries
1 cup sliced celery
1/2 cup mayonnaise
1/2 cup slivered almonds
2 tablespoons crumbled blue cheese (about 1/2 ounce)
In a medium serving bowl, toss apple cubes in lemon juice. Add cherries,
celery, mayonnaise, almonds and blue cheese; mix well. Refrigerate,
covered, to blend flavors.
Serving size: 2/3 cup
Source:
"Cherry Marketing Institute"
"http://www.cherrymkt.org/index.html"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fruit; 4 Fat; 0
Other Carbohydrates
NOTES : Prepare early in the day to blend flavors.
Use an apple variety suitable for salads such as McIntosh,

Stayman, Empire, or Golden Delicious and Cortland, both of which
resist browning when cut.
Nutr. Assoc. : 30 0 26525 0 0 0 2992
Bow Ties with Black Bean Salsa and Cherry Tomatoes

Recipe By :

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8 ounces Bow Ties, Elbow Macaroni or other medium
2 tablespoons olive oil
OR
2 tablespoons vegetable oil
1 bunch scallions -- trimmed and thinly sliced (green and white
parts)
1 1/2 teaspoons ground cumin
1 1/2 tablespoons fresh lime juice
1 15-ounce can black beans -- drained and rinsed well
1/4 teaspoon salt -- or to taste
Freshly ground black pepper -- to taste
8 cherry tomatoes -- rinsed and quartered
2 tablespoons chopped fresh cilantro
Prepare pasta according to package directions. While pasta is cooking,

heat the oil in a medium saucepan over medium heat. Add scallions and
cumin and cook for 2 minutes. Remove from heat and stir in the lime juice.
Add the beans, salt and pepper and toss to coat. (The salsa can be made
and refrigerated up to one day in advance.)
Just before draining the pasta, measure 1/2 cup of the cooking water into
the black bean salsa. Drain the pasta, return it to the pot and add the
bean mixture. Cook over medium heat until the sauce is boiling and thick
enough to lightly coat the pasta. Remove the pot from heat and gently stir
in cherry tomatoes and cilantro. Serve immediately.
Source:
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Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 4363 986 0 2130706543 0 0 0 1275 0 0 26368 0
Brie Torte
Recipe By :
Categories : Appetizer/Snack Cherry Marketing Institute
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1 8-ounce wedge brie cheese
1/4 cup butter or margarine -- softened
1/4 cup chopped dried tart cherries
3 tablespoons finely chopped pecans
1/2 teaspoon dried thyme
Refrigerate brie until chilled and firm; or freeze 30 minutes or until

firm. Cut wedges in half horizontally.
In a small bowl, combine butter, cherries, pecans and thyme; mix well.
Evenly spread mixture on cut-side of one of the brie wedges. Top with
other half, cut-side down. Lightly press together. Wrap in plastic wrap;
refrigerate 1 to 2 hours. To serve, bring cheese to room temperature.
Serve with plain crackers.
Serving size: 2 tablespoons
Source:
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Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
NOTES : Well wrapped, this appetizer will keep in the refrigerator for at
least two weeks.
Nutr. Assoc. : 202 0 26525 20148 0
Broccoli Calzone
Recipe By :

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1 18.7-ounce canister Rag� Pizza Quick Mix for Homemade Pizza
Crust
1 10-ounce package frozen chopped broccoli -- cooked and drained
thoroughly
1/2 cup shredded Swiss cheese (2 ounces)
1 clove garlic -- minced
Salt -- to taste
Pepper -- to taste
1 egg -- beaten
Prepare crust mix according to package directions, using 6 level scoops of

mix and 1/2 cup warm water. Let dough rest.
In a bowl, combine 1/4 cup warm water. In bowl, combine 1/4 cup sauce,
broccoli, cheese, garlic, salt and pepper; set aside.
Divide dough into 6 equal pieces. Roll each into a 7-inch circle. Spoon
1/4 cup broccoli mixture onto half of each circle. Brush outer edges of
dough lightly with egg. Fold dough over filling to form a half circle;
press to seal edges. Place on baking sheet and brush with egg. Bake 15 to
20 minutes, or until golden brown. Heat remaining pizza sauce and serve
with calzones.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 4519 455 0 1466 0 0 0 0
Broccoli Tortellini Salad
Recipe By :
Categories : Appetizer/Snack Rag�
Salads

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1 cup Rag� Chunky Gardenstyle Super Vegetable
Primavera Pasta Sauce
2 tablespoons wine vinegar
2 tablespoons chopped fresh parsley
1 tablespoon minced fresh basil
Salt and pepper to taste
2 cups fresh broccoli florets
1 pound fresh or frozen cheese tortellini -- cooked and drained
1 medium red bell pepper -- diced
1/2 cup diced Provolone cheese
To prepare dressing, thoroughly combine pasta sauce, olive oil, vinegar,

parsley, basil, salt and pepper in a small bowl; set aside.
In a medium saucepan, lightly cook broccoli in boiling water, about 3
minutes. Drain and rinse under cold water. In a large bowl, combine
broccoli with tortellini, red bell pepper and Provolone. Add dressing;
toss to coat well. Serve chilled or at room temperature.
Source:
"Rag�"
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Other Carbohydrates
Nutr. Assoc. : 471 0 0 0 0 0 2358 25005 0 1198
Bucci's Insalata Pizza
Recipe By :
Categories : California Tomato Commission Pizza

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PIZZA CRUST
2 1/2 teaspoons active dry yeast
Pinch sugar
1 cup warm water
2 1/2 cups all-purpose flour
1/2 teaspoon salt
TOPPINGS
5 medium California Roma tomatoes -- sliced (5 to 6 medium
tomatoes)
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1 head garlic -- roasted and chopped
1/2 cup goat cheese
1 tablespoon chopped fresh mint
1/2 cup chopped arugula
PIZZA CRUST:
Dissolve yeast and sugar in water. Proof 5 minutes. Pour into mixer bowl.
Gradually mix in 2 cups flour and salt using paddle attachment. Change to
dough hook. Incorporate remaining flour and mix 10 minutes, or until dough
is smooth and elastic. Place dough in a greased bowl. Cover with plastic
and let rise 1-1/2 hours, or until doubled in size. A longer, slower
rising time will make a more flavorful crust. Punch dough down. Form into
a ball and refrigerate until ready to use. Bring to room temperature
before using.
TOPPINGS:
Marinate tomatoes in 1 Tablespoon olive oil, vinegar, salt and pepper for
1-2 hours. Roll out pizza dough to make a 16-inch circle. Brush with
remaining 2 tablespoons olive oil. Arrange marinated tomato slices on
pizza dough. Dot with garlic and goat cheese. Bake at 500�F in a pizza
oven for 10 minutes, or until crust is golden brown. Remove from oven and
sprinkle with mint and arugula. Cut into desired number of slices and
serve at once.
Source:
"California Tomato Commission"
"http://www.tomato.org"
Yield:
"1 16-inch pizza"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 1/2
Fat; 0 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 4778 0 0 0 0 0 639 0 0
Cabbage with Milk
Recipe By :
Categories : Amma's Indian Recipes Curry
Salads Side Dishes
Vegetables

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1 1/2 pounds cabbage
2 medium onions -- chopped finely
2 green chiles
8 curry leaves
1 cup milk (half 'n half)
1/4 cup oil
1/4 teaspoon mustard seeds
1 teaspoon bengal gram
1/2 teaspoon red chili powder
1/4 teaspoon turmeric
Salt -- to taste
Heat oil in a skillet and when oil is hot add mustard seeds and bengal
gram. When mustard seeds start popping add chopped onion, green chili,
salt, turmeric and red chili powder.
Fry until onion turns translucent. Now add finely chopped cabbage and fry
on medium heat for 15 minutes.
Next add milk and let cook on medium heat for 4-5 minutes or until milk
thickens slightly.
Cuisine:
"Indian"
Source:
"Amma's Indian Recipes"
"http://members.tripod.com/~Amma/"
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Carbohydrates
Serving Ideas : Goes well with plain white rice, puri, paratha and chapathi.
Nutr. Assoc. : 0 0 3577 0 4138 0 939 0 2614 0 0
Caramelized Vegetable Pizza
Recipe By :
Categories : Appetizer/Snack Fleischmann's Yeast
Pizza

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TOPPING
1 tablespoon finely chopped garlic
1 teaspoon dried rosemary leaves -- crushed
1/2 teaspoon salt
3 small yellow onions -- cut in 1/2-inch wedges
1 large red bell pepper -- cut 1/4-inch strips
4 small plum tomatoes -- lengthwise quarters
1 cup shredded Provolone cheese
CRUST
3 cups all-purpose flour (3 to 3 1/2 cups)
1 package Fleischmann's� Rapid Rise Yeast
1 teaspoon salt
3/4 teaspoon medium-grind black pepper
1 cup very warm water (120� to 130�F)
To make topping: In large bowl, combine oil, vinegar, garlic, rosemary and
salt; add onions and bell pepper, tossing to coat. Arrange in single layer
on foil-lined 15 � 10-inch baking pan; roast at 425�F for 20 to 25 minutes
or until onions are tender, stirring occasionally. Set aside.
To make crust: In large bowl, combine 1 1/2 cups flour, undissolved yeast,
salt and pepper. Stir in water and oil. Stir in enough remaining flour to
make soft dough. Knead on lightly floured surface until smooth and
elastic, about 4 to 6 minutes. Cover; let rest 10 minutes.
To make pizza: Roll or press dough to fit bottom and up sides of greased
15 � 10-inch pan; top evenly with caramelized vegetables. Sprinkle with
cheese. Bake at 425�F on bottom rack for 20 to 25 minutes or until cheese
is melted and crust is golden brown. Cut into 16 appetizer-size portions;
serve warm.
Source:
"Fleischmann's Yeast"
"http://www.breadworld.com/index.html"
Yield:
"1 (15 � 10-inch) pizza"
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Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 26351 3152 0 0 0 0 1198 0 0 14 26366 0 20007 3728 0
Carrot Halwa
Recipe By :
Categories : Amma's Indian Recipes Salads
Side Dishes Vegetables

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3 cups grated carrot
1 1/2 cups half-n-half cream
2 tablespoons butter
1 cup sugar
10 cashew nuts
15 raisins
10 almonds
1/2 teaspoon cardamom powder
Fry grated carrot in a nonstick pan for 5 minutes on high heat while
stirring constantly. Now add cream, sugar and lower heat to medium and
cook until all the liquid is absorbed while stirring occasionally. Remove
from heat.
In a small skillet heat oil and fry cashew nuts until light brown. Add
raisins and remove from heat.
Add this to the above along with powdered cardamom and chopped almonds.
Serve hot.
If planning to store, then store the cooked carrot only. Add the nuts,
raisins, cardamom powder before serving and serve hot.
Cuisine:
"Indian"
Source:
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Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 28 1/2 Fruit; 4 Fat; 3
1/2 Other Carbohydrates
Nutr. Assoc. : 0 704 0 0 0 0 5897 253
Cauliflower Pakora
Recipe By :
Categories : Amma's Indian Recipes Appetizer/Snack
Vegetables

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REQUIRED INGREDIENTS
2 pounds cauliflower -- cut into bite-size-pieces
1/4 cup yogurt (thick)
1 cup chick pea flour
1/4 teaspoon baking powder
1/2 teaspoon carom seed (ajwain in Hindi/vaamu in
Telugu)
1/4 cup water
Salt -- to taste
Oil -- to deep fry
In a bowl mix all the ingredients except cauliflower pieces. The batter
must have the same consistency as that of a cake.
Dip cauliflower pieces in the batter such that they are completely covered
with the batter.
In a deep skillet heat oil on medium and when oil is hot add the
batter-covered cauliflower pieces. Fry until this batch is about half done
(just about when the color of the batter starts to change) and remove from
heat and keep aside.
Do the same for all the batches. In the end take the first batch and refry
them until they turn brown. Repeat for the other batches.
Goes well with ketchup.
Cuisine:
"Indian"
Source:
T(Cooking time):
"0:30"
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Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 1671 26671 0 0 2614 0 0 0
Cherry Rice Pilaf
Recipe By :
Categories : Cherry Marketing Institute Side Dishes

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1 cup chopped onion
1 cup chopped celery
1/2 cup dried tart cherries
1/2 cup chopped walnuts
1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
1 tablespoon chopped fresh marjoram (or 1 teaspoon
dried)
1/2 teaspoon ground black pepper
1 tablespoon margarine
3 cups cooked rice
Put onion, celery, cherries, walnuts, thyme, marjoram, pepper and

margarine in a large nonstick skillet. Cook, uncovered, over medium heat
10 minutes, or until vegetables are tender; stir occasionally. Add rice;
mix well. Cook 3 to 4 minutes, or until thoroughly heated.
Description:
"This flavorful combination proves that nutritious eating doesn't need
to be bland and boring."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat;
Nutr. Assoc. : 0 0 0 0 3413 3382 0 0 0
Cherry Soup
Recipe By :
Categories : Cherry Marketing Institute Soups/ Stews

-------- ------------ --------------------------------
1/2 cup frozen unsweetened tart cherries
1/2 cup frozen dark sweet cherries
1 cup custard-style cherry yogurt
1 cup sour cream
1 cup heavy cream
1/2 cup dried tart cherries
1 tablespoon grenadine
1 tablespoon granulated sugar -- or to taste
1/4 teaspoon ground nutmeg
Thaw tart and sweet cherries, reserving their juice. In an electric

blender or food processor container, pur�e tart and sweet cherries with
juice until smooth. Set aside.
In a large mixing bowl, combine yogurt, sour cream, heavy cream and dried
cherries; mix well. Add pur�ed cherries, grenadine, sugar and nutmeg; mix
well. Let chill 1 to 2 hours to blend flavors. Serve chilled.
Serving size: 1/2 cup
Description:
"Delicately favored, this cold soup goes well with main course
salads."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 3 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 1085 3447 1671 0 0 26525 0 0 0
Chunky Tomato Sauce
Recipe By :
Sauces/ Bastes/ Gravies

-------- ------------ --------------------------------
1 pound Linguine, Spaghetti, or Thin Spaghetti -- uncooked
1/4 cup olive oil
OR
1 cup chopped onion
1 cup chopped carrot
1 cup chopped celery
2 tablespoons finely chopped parsley
1 1/2 teaspoons salt
1/2 teaspoon sugar
1/4 teaspoon pepper
2 16-ounce cans peeled tomatoes
In a large skillet, heat oil; add onion, carrot and celery. Cook and stir
just until vegetables are tender. Add next five ingredients, simmer on low
heat 20 minutes, stirring frequently.
Cook pasta according to package directions; drain. Toss pasta with sauce
and serve.
Serves 4-6
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 1/2
Nutr. Assoc. : 1405 0 0 2130706543 0 20022 0 2682 0 0 0 2470

Citrus Ricotta Figs
Recipe By :
Categories : Fruit The National Honey Board

-------- ------------ --------------------------------
12 medium-sized ripe fresh figs
1 cup low-fat ricotta cheese
6 tablespoons honey
1 teaspoon grated lemon peel
1 teaspoon grated orange peel
3/4 teaspoon vanilla
2 tablespoons chopped pistachio nuts or other nuts
Remove stem ends from figs and cut each in half lengthwise. Combine
ricotta, honey, lemon peel, orange peel and vanilla in small bowl until
well blended. Serve figs with ricotta mixture. Garnish with chopped nuts.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 0 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 3276 25052 0 20084 0 0 1139
Classic Stuffed Shells
Recipe By :
Categories : Main Dishes Pasta
Rag�

-------- ------------ --------------------------------
1 30-ounce jar Rag� Old World Style Spaghetti Sauce
2 pounds part-skim Ricotta cheese
2 cups shredded part-skim Mozzarella cheese
1 tablespoon chopped fresh parsley
1 12-ounce package jumbo shells -- cooked and drained
Preheat oven to 350 degrees F. Evenly spread 1 cup sauce in a 17" � 12"
baking pan.
In a large bowl, thoroughly combine cheeses, eggs, parsley and pepper.

Fill shells with cheese mixture and arrange in a single layer in baking
pan.
Evenly top with remaining sauce. Bake 45 to 50 minutes or until bubbly.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 921 0 0 0 4365
Crazy Confetti Olive-Veggie Salad
Recipe By :
Categories : California Olive Industry Salads

-------- ------------ --------------------------------
2 cups California ripe olive wedges
1 16-ounce package broccoli slaw mix*
1 cup carrot (julienne)
1 cup red bell pepper (julienne)
3/4 cup creamy dill dressing**
Salt -- to taste
Pepper -- to taste
Combine ripe olive wedges with next four ingredients in large bowl. Mix
well. Add creamy dill dressing. Mix well. Cover. Refrigerate at least 1
hour. Adjust seasoning with salt and pepper. Serve in red-leaf lettuce
cups.
Source:
"California Olive Industry"
"http://www.calolive.org/index.html"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
NOTES : *Mann's Sunny Shores & trade

**Marie's & trade
Nutr. Assoc. : 2678 5806 497 20164 0 0 0
Creamy Herb Miso Dressing
Recipe By :
Categories : Condiments Indiana Soybean Board

-------- ------------ --------------------------------
1/2 cup low-fat soymilk
1/4 cup white miso
1/4 cup brown rice vinegar
1/4 cup onions -- chopped
1 tablespoon fresh basil -- chopped
1 tablespoon fresh tarragon -- chopped
1 tablespoon fresh parsley -- chopped
1 teaspoon honey
1 teaspoon Dijon mustard
1 teaspoon coriander powder
In a blender or food processor, combine all the dressing ingredients until

smooth. Cover and refrigerate at least 4 hours to allow flavors to
develop. Serve with your favorite salad greens.
Yield: 10 servings (portion size 2 tablespoons)
Source:
"http://www.soyfoods.com/index.html"
Yield:
"1 1/4 Cup"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 26503 0 4733 0 0 0 0 0 0 3107
Creamy Tomato Soup

Recipe By :
Categories : Indiana Soybean Board Soups/ Stews

-------- ------------ --------------------------------
2 teaspoons soyoil
1 medium onion -- diced
1 cup soymilk
1 10.5-ounce package firm lite silken tofu
1 large tomato -- diced
1/2 teaspoon salt
1/2 teaspoon chopped garlic
1 teaspoon fresh basil -- chopped
1/2 teaspoon white pepper
Saut� onion in sauce pan in oil for 3 minutes or until transparent. Add
tomato and garlic, continuing to saut� for 2-3 minutes. Add basil, salt
and pepper. Blend in soymilk. Cook, stirring constantly, for one minute.
Remove from heat and cool briefly. Add in tofu. Transfer to a food
processor and pur�e until smooth. Serve hot or chilled.
Yield 3-4 servings.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 1398 0 5062 26519 0 0 0 0 0
Curried Carrot Soup
Recipe By :

-------- ------------ --------------------------------
6 medium carrots -- thinly sliced
2 cups vegetable stock
1 small onion -- chopped
1/2 cup plain soymilk
2 teaspoons curry powder
Combine all ingredients except the soymilk and cook over medium heat until
carrots are tender. Pour into a blender and pur�e until smooth. Stir in
the soymilk. Cook over low heat until hot.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 0 0 5062 0
Curried Fettuccine and Vegetables
Recipe By :

-------- ------------ --------------------------------
12 ounces Fettuccine -- uncooked
1 tablespoon vegetable oil
OR
1 tablespoon peanut oil
1 small onion -- peeled and diced fine
3 scallions -- trimmed and thinly sliced
2 teaspoons finely chopped garlic
1 jalape�o pepper* -- cored and finely chopped (optional)
1 tablespoon curry powder
1 large ripe tomato -- cored and diced into 1/2-inch cubes (with
liquid and seeds)
1 tablespoon soy sauce
2 cups vegetables (carrots, diced zucchini,
broccoli florets, mushrooms and/or
fresh/frozen peas) -- grated
2 tablespoons honey
1/2 cup raisins
Lime wedges

heat the oil in a medium skillet over medium heat. Add the onion,
scallions, garlic and jalape�o pepper. Saut� until the onion is wilted and
begins to brown, about 4 minutes. Stir in the curry powder and cook for 1
minute. Add the tomato and soy sauce, reduce the heat to low and cook
until the tomato begins to give off liquid. Stir in the vegetables and
cook 3 to 5 minutes. Remove from heat.
Just before draining the pasta, stir 1/4 cup of the cooking liquid into
the curry mixture. Return the skillet to low heat and cook until heated
through.
Drain the pasta and return it to the pot. Add the curry mixture and stir
well to coat the pasta with sauce. Add honey and raisins. Stir well. Serve
at once, passing the lime wedges separately.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 1 Fruit; 1/2 Fat;
NOTES : *For a milder dish, remove the jalape�o seeds before chopping. For
more spice, leave the seeds in.
Nutr. Assoc. : 3274 1563 0 2130706543 0 0 26351 26360 0 0 0 911 0 0 0
Dilled Bean Salad
Recipe By :
Categories : Ontario White Bean Producers Salads
Side Dishes

-------- ------------ --------------------------------
3 cups cooked white pea beans
2 green onions -- sliced
1/3 cup olive oil
1/2 teaspoon salt
2 teaspoons dried dillweed
OR
2 tablespoons minced fresh dill
freshly ground pepper -- to taste
OPTIONAL GARNISHES
Red onion slices
Radish slices
Cherry tomatoes
Fresh dill sprigs
In a large bowl combine beans and green onions. Mix oil, juice, salt, dill
and pepper together; pour over beans and toss lightly to mix.
Cover and chill at least 1 hour or up to 2 days. Garnish if desired at

serving time. Serve with roasted or grilled meats or fish on a buffet.
Description:
"This savory bean salad isn't as sweet as the bean salad of the 50's.
Add cooked fish for a luncheon dish or picnic."
Source:
"Ontario White Bean Producers"
"http://users.imag.net/~lon.whitepeabeans/"
- - - - - - - - - - - - - - - - - - -
NOTES : Variations:
1. Add 1/2 clove garlic, crushed as dressing.
2. Add drained canned tuna or cooked salad shrimp.
____________________
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. : 5513 0 0 0 0 507 0 2130706543 0 0 0 0 0 0 2130706543
Double Filled Mushroom Pizza
Recipe By :

-------- ------------ --------------------------------
FILLING ONE
1/2 cup stuffed olives -- sliced
1 4-ounce can sliced mushrooms -- drained
FILLING TWO
5 small scallions -- thinly sliced
1 14" long loaf French bread
Slice bread vertically into 10 slices without cutting completely through

the bread. Spoon sauce equally into each section. Alternate fillings
between slices. Sprinkle cheese over fillings.
Loosely wrap pizza in heavy aluminum foil. Bake 30 minutes, or until
heated through. Open foil; bake 10 to 15 minutes.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 4281 0 0 0 0 593 0 0
Double Pepper Pizza
Recipe By :

-------- ------------ --------------------------------
1 medium green bell pepper -- thinly sliced
1 medium red bell pepper -- thinly sliced
1 medium onion -- thinly sliced
1 12 inch pizza crust
Preheat oven to 425 degrees F. In a large skillet, saut� peppers and onion
in vegetable oil until tender. Evenly top pizza crust with 1/2 jar Rag�
Pizza Quick Sauce and pepper mixture.
Sprinkle with cheese. Bake 10-12 minutes or until bubbly.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0
Easy Day Vegetable Lasagna
Recipe By :
Categories : Indiana Soybean Board Pasta
Vegetables

-------- ------------ --------------------------------
1 tablespoon soyoil
1 8 ounce package uncooked lasagna noodles
8 green onions -- chopped
1/2 teaspoon salt
1 cup sliced fresh mushrooms
1/4 teaspoon pepper
1 48-ounce jar low-sodium low-fat spaghetti sauce
1/2 teaspoon garlic powder
1/2 10.5-ounce package low-fat firm silken tofu
1/2 teaspoon oregano
1 10-ounce package frozen chopped spinach -- defrosted and drained
1 8-ounce package fat-free shredded Mozzarella cheese
1 egg
Preheat oven to 350�F. Spray 9 � 13-inch baking pan with nonstick

vegetable oil. Saut� green onions and mushrooms in soyoil. Add spaghetti
sauce. Set aside.
Combine tofu, spinach, egg and seasonings, and mix well. In baking dish,
begin with bottom layer of spaghetti sauce mixture, followed by uncooked
noodles, tofu mixture, noodles, and top with remaining sauce.
Cover pan of lasagna with aluminum foil. Bake for 45 minutes. Remove foil
and top with cheese. Bake, uncovered, an additional 15 minutes. Allow to
stand 10 minutes before serving.
Yield 8-10 servings.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : Option: layer one 16-ounce package of frozen vegetable medley

between layers of lasagna noodles or saut� 1 1/2 cups fresh
vegetable combination.
Nutr. Assoc. : 1398 3878 0 0 0 0 896 0 26519 0 0 25022 0
Easy Vegetable Pasta
Recipe By :
Vegetables

-------- ------------ --------------------------------
1 16-ounce package frozen vegetable combination (broccoli,
red peppers, mushrooms and onions)
1 12-ounce package rotelle -- cooked and drained
1 5-ounce package garlic-herb cheese
1 tablespoon chopped fresh parsley
In a medium saucepan, thoroughly heat sauce; set aside.
In a large skillet, saut� garlic in olive oil. Add frozen vegetables.

Saut�, stirring frequently, about 5 minutes or until vegetables are
tender-crisp.
Toss hot pasta with garlic-herb cheese. Spoon heated sauce over pasta;
toss to coat well. Top pasta with saut�ed vegetables. Sprinkle with
parsley.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 471 0 0 1110 0 1034 0
Easy Vegetable Pizza
Recipe By :
Categories : Pizza Sue Bee Honey

-------- ------------ --------------------------------
2 8-ounce cans crescent rolls
1 8-ounce package cream cheese
1/2 cup sour cream
1/4 cup Sue Bee Honey
1 teaspoon dried dillweed
1/2 teaspoon onion powder
1 cucumber -- sliced
1 large tomato -- cut into bite sized pieces
20 small broccoli chunks
Preheat oven to 375 degrees. Place unrolled dough in ungreased 15-1/2 � 10

inch jellyroll pan or cookie sheet. Press dough over bottom and up sides
completely.
In small bowl, combine cream cheese, sour cream, honey and seasonings
until smooth. Spread over cooled crust. Refrigerate 1 to 2 hours. Cut into
squares and garnish with vegetable pieces.
Source:
"Sue Bee Honey"
"http://www.suebee.com/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 5699 0 0 731 3109 0 0 0 0 2358
Eggplant Parmesan
Recipe By :
Categories : Casseroles Rag�
Vegetables

-------- ------------ --------------------------------
2 cups Italian seasoned bread crumbs
1 1/4 cups grated Parmesan cheese
2 medium eggplants -- cut into 1/4" slices
4 eggs -- beaten
Olive or vegetable oil
1 jar Rag� Chunky Gardenstyle Pasta Sauce
1 1/2 cups shredded Mozzarella cheese (6 ounces)
In a medium bowl, combine bread crumbs and 1/2 cup Parmesan cheese. Dip
each eggplant slice into egg, then into bread crumb mixture. In a large
skillet, brown eggplant in hot oil on both sides; drain on paper towels.
Evenly spread 1 cup pasta sauce in a 13 � 9-inch baking dish. Overlap

eggplant slices over sauce. Top with remaining pasta sauce and 3/4 cup
Parmesan cheese. Bake, covered, 45 minutes. Uncover and sprinkle with
Mozzarella cheese. Bake 10 minutes, or until cheese melts.
Serves 6-8.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4866 0 0 0 986 471 922
Eggplant Parmesan Lasagne, For Two
Recipe By :

-------- ------------ --------------------------------
9 Lasagne pieces -- uncooked
1 medium eggplant, about 3/4 pound
Olive oil-flavored cooking spray
2 teaspoons dried basil
2 tablespoons grated low-sodium Parmesan cheese
1 26-ounce jar low-fat marinara sauce
1/2 teaspoon Italian seasoning
1 15-ounce container light Ricotta cheese
8 ounces low-sodium shredded Mozzarella cheese
1/4 cup chopped fresh basil
OR
1/4 cup chopped fresh parsley (optional)
Cook lasagne pieces according to package directions. Meanwhile, preheat

broiler. Trim ends and peel eggplant; cut crosswise into 12 1/4-inch
slices. Place on foil-lined baking sheet; coat well with cooking spray.
Broil 4 to 5 inches from heat source 5 minutes or until browned. Turn;
coat well with cooking spray. Broil 3 minutes. Remove from broiler;
sprinkle with basil and Parmesan cheese. Return to broiler; broil 1 minute
or until cheese is golden brown. Remove pan from broiler; let stand 5
minutes. Preheat oven to 375�F.
Combine marinara sauce and Italian seasoning. Spread 1/3 cup sauce each in
bottom of two disposable foil 8 � 8 � 2-inch baking pans. Drain lasagne;
rinse with cold water. Cut lasagne pieces crosswise, forming 18 pieces.
Layer 3 pieces in each pan; top with half of Ricotta cheese. Place
eggplant slices over cheese; top with 1/4 cup sauce. Repeat layering in
each pan with 3 more lasagne pieces, 1/4 cup sauce, remaining Ricotta
cheese, last 3 lasagne pieces and remaining sauce.
Cover pans with aluminum foil; place one pan in a large resealable freezer
bag. Freeze up to 2 months for another meal. Bake remaining lasagne 40
minutes or until hot. Remove foil; sprinkle with 1 cup Mozzarella cheese.
Return to oven and bake 5 minutes or until cheese is melted. Let stand 5
minutes; cut in squares. Sprinkle with fresh basil, if desired.
To reheat frozen lasagne, thaw in refrigerator overnight or at least 8

hours. Bake as directed above.
Serves 2 for two meals
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3
1/2 Fat; 0 Other Carbohydrates
Nutr. Assoc. : 306 3234 26015 0 1034 4103 0 1267 922 0 0 2130706543
Feta Fettuccine
Recipe By :

-------- ------------ --------------------------------
1 12-ounce package fettuccine -- cooked and drained
8 ounces feta cheese -- crumbled
Pinch crushed red pepper flakes
Chopped fresh parsley
In a medium saucepan, thoroughly heat sauce over low heat, stirring

occasionally. Spoon over hot fettuccine; toss to coat well. Sprinkle with
cheese, crushed red pepper and parsley.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 471 3274 0 4714 0
Fettuccine Primavera
Recipe By :
Vegetables

-------- ------------ --------------------------------
1 medium onion -- thinly sliced
1 small zucchini -- sliced into thin strips
1 small yellow squash -- sliced into thin strips
1 tablespoon chopped fresh basil
1/2 teaspoon thyme
1 12-ounce package fettuccine -- cooked and drained
Grated Parmesan cheese
In a medium saucepan, simmer sauce until heated through. Set aside and
keep warm.
In a large skillet, saut� broccoli in oil about 3 minutes. Add red pepper,
onion, zucchini, yellow squash, basil and thyme; saut� until tender.
Spoon sauce over hot fettuccine. Spoon vegetable mixture over pasta.
Sprinkle with cheese.
Serves 6-8.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 471 2358 0 0 0 0 0 0 0 3274 0
Fettuccine with Tomato-Poblano Sauce and Green Chile Goat Cheese
Recipe By :
Categories : Main Dishes National Pasta Association
Pasta

-------- ------------ --------------------------------
12 ounces Fettuccine -- uncooked
2 poblano chiles
OR
2 green bell peppers
AND
1 jalape�o pepper
OR
1 small red onion (about 1/3 cup) -- finely diced
2 teaspoons minced garlic
1/3 cup dry red wine
1 15-ounce can plum tomatoes -- with liquid, coarsely chopped
2 tablespoons thinly sliced fresh basil
1/2 teaspoon sugar
Salt And Freshly Ground Pepper -- to taste
1 cup soft goat cheese
OR
1 8-ounce package plain Boursin cheese
Roast the poblanos or the green peppers and the jalape�o directly over a
gas jet of the range (or under a pre-heated broiler), turning them often
with a pair of tongs, until blackened on all sides. Transfer them to a
bowl and cover tightly with plastic wrap. Let stand until cool. Cut the
peppers in half lengthwise and remove the stem and seeds. Scrape off the
blackened skin of the pepper. Cut the peppers into 1/2-inch cubes.
Heat the oil in a medium saucepan over medium heat. Add the onion and
garlic and cook, stirring, until the onion is softened, about 3 minutes.
Pour in the wine, increase the heat to high and boil until the wine is
reduced to 1 tablespoon. Add the tomatoes and two-thirds of the peppers
and heat to boiling. Reduce the heat to a simmer and cook until the
tomatoes are very tender, about 20 minutes. Stir occasionally to break up
the tomato pieces. Add the basil, sugar and salt and pepper to taste.
Combine the goat cheese and the remaining peppers in a food processor or
blender. Process until the peppers are finely chopped and the cheese is
very creamy.
Prepare pasta according to package directions. Drain the pasta and return
it to the pot. Add the tomato sauce and half the cheese mixture and cook
over medium heat until the cheese is melted and the pasta is coated with
the sauce. Transfer pasta to a serving bowl. Serve, passing the remaining
goat cheese separately.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 5 1/2
Nutr. Assoc. : 3274 4532 0 2130706543 0 2130706543 0 0 2130706543 4712 0 0

2470 3332 0 3622 2130706543 0 5805
Fiesta Pasta Mexicana
Recipe By :

-------- ------------ --------------------------------
3 cups penne rigate or mostaccioli (8 oz.) -- uncooked
1 tablespoon olive oil or vegetable oil
1 cup coarsely chopped onion
1 cup coarsely chopped sweet red pepper
1 27 1/2-ounce jar Rag� Light Pasta Sauce � Tomato & Herb No
Sugar Added
1 1/2 cups dark red kidney beans (14 oz. can) -- drained and rinsed
1/3 cup water
1 4-ounce can chopped green chilies (optional) -- drained
1/2 .75-ounce package reduced-sodium taco seasoning mix
1/2 cup shredded Monterey Jack cheese (2 oz.)
OR
1/2 cup lowfat Monterey Jack cheese (2 oz.)
Cook pasta according to package directions and drain.
Meanwhile, in large saucepan over medium heat, heat oil; add onion and red
pepper. Cook 5 minutes, stirring occasionally, or until tender.
Add remaining ingredients except cheese; heat to boiling. Reduce heat;

cook, uncovered, stirring occasionally, 15 minutes.
Toss hot pasta and one-half sauce. Spoon remaining sauce over top;
sprinkle with cheese.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 4785 986 2679 20182 1508 27085 0 27203 372 2130706543 0
26424
Focaccia with Tomato Slices
Recipe By :
Categories : Appetizer/Snack Florida Tomato Committee

-------- ------------ --------------------------------
1 pound frozen white bread dough -- thawed
1/4 cup olive oil, plus 2 tablespoons to grease
cookie sheets
4 medium firm ripe, red tomatoes -- cut into 1/4 inch slices
1 teaspoon coriander
1 teaspoon cumin seed
1 teaspoon fennel seed
1 teaspoon black peppercorns
1 teaspoon red peppercorns
1 teaspoon green peppercorns
1 clove garlic -- peeled and chopped
Salt
4 ounces mild goat cheese -- crumbled
1/2 cup arugula leaves -- washed and cut into strips
Preheat oven to 375 degrees.
Brush 2 cookie sheets with olive oil.
Divide thawed dough in half and shape into balls, then flatten each with a
rolling pin into a 1/2 inch thick circle. Place each circle of dough on
prepared cookie sheet. Divide and arrange tomatoes evenly on top of dough.
Grind spices together in a blender until lightly crushed, add garlic and
remaining olive oil. Blend quickly and pour into a small bowl. Brush the
spiced oil mixture over the tomato slices and along the edges of the
bread. Salt lightly.
Place in the middle of oven and bake for about 20 minutes, or until bread
is golden brown. Remove from oven, sprinkle with cheese and garnish with
arugula strips.
Cut into wedges and serve.
Serves 6 to 8
Description:
"This spicy tomato Focaccia lends lots of flavor and is so simple and
beautiful topped with a ring of fresh red Florida tomatoes."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 345 986 26093 0 0 0 4437 4437 3592 0 0 639 2081
Four Cheese Pasta
Recipe By :

-------- ------------ --------------------------------
1/2 cup shredded Mozzarella, Provolone, and
Fontina cheeses
1 28-ounce jar Rag� Hearty Pasta Sauce
1 14-ounce package pasta ruffles -- cooked and drained
In a medium bowl, combine cheeses. Simmer sauce over low heat, stirring
occasionally until heated through. Spoon sauce over hot pasta. Add
cheeses; toss to coat well. Sprinkle with parsley.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 922 474 848 0

Fresh Mushroom, Black Bean and Green Chili Melt
Recipe By :
Categories : Sandwiches The Mushroom Council

-------- ------------ --------------------------------
8 ounces fresh white mushrooms -- sliced (about 2 1/2 cups)
1 teaspoon minced garlic
1 loaf Italian bread (8 to 10 ounces)
OR
4 individual Italian rolls
1 15-ounce can black beans -- drained, rinsed and lightly crushed
1 4-ounce can chopped mild green chilies -- drained
1/4 cup chunky mild or medium salsa
2 cups (8 ounces) shredded Monterey jack cheese
Preheat oven to 350�F. In a large skillet over medium-high heat, heat oil
until hot. Add mushrooms and garlic; cook, stirring occasionally, until
the mushroom liquid has evaporated, about 10 minutes.
Cut bread in half horizontally; scoop out center leaving a 1/2-inch thick
shell; set aside.
In a medium bowl combine black beans, green chilies and salsa.
Sprinkle about half the cheese over the bottom half of the bread. Spoon
about half the mushroom mixture over cheese. Spread bean mixture over
mushrooms; top with remaining mushrooms, then remaining cheese.
Gently press top of bread over filling; wrap tightly in aluminum foil.
Bake until heated through and cheese has melted, about 15 minutes. Remove
from foil and cut the Italian loaf into quarters; serve with mixed greens
and fruit, if desired.
Source:
"The Mushroom Council"
Yield:
"4 "
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 4 1/2
Nutr. Assoc. : 0 3386 0 3769 0 2130706543 578 27203 1325 916

Fresh Sweet Potato Salad
Recipe By :
Categories : Side Dishes The National Honey Board

-------- ------------ --------------------------------
3 medium fresh sweet potatoes
1 apple -- cored and diced
1/2 cup chopped pecans
1/2 cup sour cream
1/2 cup mayonnaise
1 teaspoon fresh lemon peel -- grated
2 tablespoons fresh lemon juice
2 1/2 tablespoons honey
1/2 teaspoon salt
1/4 teaspoon tarragon
In medium bowl, combine shredded sweet potatoes with apple and nuts. In
small bowl, combine remaining ingredients. Mix well. Add dressing to sweet
potato mixture. Blend thoroughly. Chill.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 1/2
Other Carbohydrates
NOTES : Hint: Substitute 1 cup shredded jicama for 1 cup sweet potatoes.
Nutr. Assoc. : 5212 0 0 0 0 20084 0 0 0 0 0
Fresh Tomato and Onion Napoleon with Balsamic Vinaigrette
Recipe By :

-------- ------------ --------------------------------
2 8-ounces small fresh Florida tomatoes
15 slices French bread -- (1/4-inch thick)
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons finely chopped basil
Pinch crushed red pepper
8 thin sweet onion slices (very thin slices)
15 fresh basil leaves
15 fresh mint leaves
Ground black pepper
Balsamic Vinaigrette -- see recipe
Use tomatoes held at room temperature until fully ripe. Cut the ends off
each tomato; save for another use. From the tomato centers cut fifteen
1/4-inch thick slices; set aside. Preheat broiler. Place bread on a large
shallow baking sheet; set aside. In a cup combine oil, basil, garlic and
red pepper. Using a pastry brush lightly brush half of the off mixture
over bread slices. Broil about 2 inches from heat until golden, 30 seconds
to 1 minute; turn slices.
Brush with remaining olive oil mixture; broil until golden, 30 seconds to
1 minute. Cut tomato and onion slices in halves. On each toast slice,
layer 1/2 tomato slice, 1 basil leaf, 1/2 onion slice, 1 mint leaf, and
1/2 tomato slice; sprinkle lightly with black pepper. Just before serving
drizzle each Napoleon with 1/4 to 1/2 teaspoon Balsamic Vinaigrette.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3415 5840 0 26049 0 0 27187 3333 3384 0 0
Balsamic Vinaigrette
Recipe By :
Categories : Florida Tomato Committee Salad Dressing

-------- ------------ --------------------------------
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons balsamic vinegar
1/4 teaspoon sugar
1/8 teaspoon salt
In a cup whisk olive oil, vinegar, garlic, sugar and salt until blended.
Source:
Yield:
"2 Tablespoons"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0
Friday Night Supper
Recipe By :
Categories : Indiana Soybean Board Main Dishes
Pasta TSP/ TVP

-------- ------------ --------------------------------
1 cup textured soy protein (TSP also called
textured vegetable protein or TVP)
1 cup boiling water
1 pound elbow macaroni
1 onion -- finely chopped
1 tablespoon oil
1 16-ounce can stewed tomatoes -- sliced
1 cup tomato sauce
To rehydrate the TSP, place the TSP in a medium bowl and pour the boiling
water over it; set aside. Cook the macaroni according to the package
directions.
In a large skillet, heat the oil over low heat. Add the onion and saut�
until tender. Add the TSP and stir-fry for about 3 minutes. Add the cooked
macaroni, the tomatoes, and the tomato sauce to the skillet; cover and
heat everything thoroughly. Serve hot.
Source:
Copyright:
"Copyright 1997 Indiana Soybean Board (800) 735-0195"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 6 1/2 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 242 0 0 0 0 0 0
Garden Fresh Pasta with Tomato-Basil Sauce
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Spaghetti, Linguine, or Thin Spaghetti -- uncooked
4 medium tomatoes (about 4 cups) -- seeded and chopped
1 15-ounce can Italian-flavor tomato sauce
1 teaspoon dried basil
OR
2 tablespoons chopped fresh basil
1/2 teaspoon freshly ground black pepper
1 pound fresh asparagus (about 2 cups) * -- cut into 1-inch pieces
1 medium zucchini
OR
1 medium yellow squash -- halved and thinly sliced
1 medium red bell pepper -- cut in 1/2-inch pieces
Freshly grated Parmesan cheese
Prepare pasta according to package directions; drain.
In a large saucepan, combine tomatoes, tomato sauce, basil and black

pepper; mix well and bring to a boil. Reduce heat, cover and simmer 20
minutes. Remove cover and cook, stirring occasionally, 15 to 20 minutes
longer, or until slightly thickened.
In a large skillet, heat oil over medium-high heat. Add asparagus,

zucchini and bell pepper. Stir-fry until vegetables are tender. Combine
pasta with vegetable mixture and toss well. Spoon tomato sauce over pasta
and sprinkle with Parmesan cheese.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : *If desired, substitute two 10-ounce packages frozen asparagus,

cut, thawed and drained, for fresh asparagus.
Nutr. Assoc. : 1405 5296 5304 0 0 0 0 0 2085 5663 0 0 0 1034
Garden Harvest Lasagna
Recipe By :

-------- ------------ --------------------------------
16 ounces lasagna -- uncooked
1 16-ounce package frozen chopped broccoli
1 4-ounce can sliced mushrooms -- drained
2 cups shredded part-skim Mozzarella cheese (8
oz.) -- divided
1 3/4 cups part-skim Ricotta cheese (15 oz.)
1 egg -- lightly beaten
Heat oven to 375 degrees F.
Cook pasta according to package directions, drain. In large saucepan, cook

broccoli according to package directions; drain thoroughly. Add mushrooms;
set aside.
In medium bowl, stir together 1 cup Mozzarella, Ricotta, Parmesan cheese,

egg and basil.
In 13 � 9 � 2-inch baking dish, evenly spread 1/2 cup sauce. Place 4

pieces of pasta lengthwise over sauce, overlapping edges. Spread one-third
cheese mixture over pasta; spread 3/4 cup sauce over cheese. Sprinkle with
one-third vegetable mixture. Repeat layers twice, beginning and ending
with pasta; top with remaining sauce and Mozzarella cheese. Cover loosely
with foil. Bake 45 to 50 minutes or until bubbly. Let stand 5 minutes
before serving.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 3878 0 0 921 20167 0 0 0 0
Garden Harvest Spaghetti Squares

Recipe By :

-------- ------------ --------------------------------
8 ounces spaghetti or thin spaghetti -- uncooked
1 egg
OR
Egg substitute equivalent
1/2 cup skim milk
1/2 teaspoon garlic salt
oz. ) -- divided
1 27 1/2-ounce jar Rag� Light Pasta Sauce � Garden Harvest
Heat oven to 425 degrees F. Break pasta into 2-inch pieces. Cook according
to package directions; drain. Cool.
In large bowl, beat egg; add milk, garlic salt and 1 cup Mozzarella
cheese. Stir in cooked pasta; mix well.
Spread mixture evenly into 15 1/2 � 10 1/2 � 1 1/2-inch jelly-roll pan

with sides. Bake 15 minutes.
Remove from oven; reduce oven temperature to 350 degrees F. Spread pasta
sauce evenly over pasta; sprinkle with remaining cheese.
Return to oven; bake 30 minutes longer. Let stand 5 minutes before

cutting.
10 servings (each piece about 3 � 5 inches)
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 1405 3218 0 2130706543 0 0 921 1508
Garden Patch Pizza
Recipe By :
Categories : Fleischmann's Yeast Pizza
-------- ------------ --------------------------------
2 cups all-purpose flour
1 cup whole wheat flour
3/4 cup spaghetti sauce
2 cups grated Mozzarella cheese
3 cups thinly sliced fresh vegetables (such as
zucchini, mushrooms, green bell pepper)
1 2-ounce jar sliced pimientos -- well drained
In large bowl, combine 1 cup all-purpose flour, whole wheat flour,

undissolved yeast and salt. Stir water and oil into dry ingredients. Mix
in enough remaining flour to make soft dough.
Knead on floured surface until smooth, about 5 minutes. Cover; let rest 10
minutes. Roll dough to fit bottom and sides of greased 10- � 15-inch
baking pan. Spread sauce on dough. Top with remaining ingredients.
Bake on lowest oven rack at 450�F for 20 minutes or until crust is golden.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 26366 0 3728 0 0 26153 911 1603 0
Garden Ratatouille
Recipe By :
Categories : Main Dishes Rag�
Vegetables

-------- ------------ --------------------------------
1 medium onion -- chopped
2 cloves garlic -- minced
1 medium green bell pepper -- thinly sliced
2 cups sliced fresh mushrooms
2 medium zucchini -- thinly sliced
1 medium eggplant -- peeled and cubed
3 tablespoons minced fresh basil
1 28-ounce jar Rag� Chunky Gardenstyle Super Vegetable
In a large skillet, heat 2 tablespoons oil over medium heat. Add onion,
garlic, green and red peppers, and mushrooms. Saut� until vegetables are
tender. Remove and set aside.
Saut� zucchini and eggplant, adding more oil as needed. Return saut�ed
pepper mixture to skillet. Add basil and sauce; simmer 5 minutes over low
heat, stirring occasionally.
Spoon vegetable mixture into shallow baking dish. Evenly sprinkle with
cheese. Bake, covered, 25-30 minutes or until bubbly.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 471 0
Garden Vegetable Frittata
Recipe By :
Categories : Breakfast Omelettes/ Frittatas
Rag� Vegetables

-------- ------------ --------------------------------
1 27 1/2-ounce jar Rag� Light Pasta Sauce
1 16-ounce package frozen vegetable combination (broccoli,
red bell pepper, onion and mushroom) -- cooked and drained
10 eggs -- beaten
1/2 cup milk
1/2 cup shredded Provolone cheese
Preheat oven to 350 degrees F. In a large bowl, thoroughly combine 1 cup

sauce and all remaining ingredients. Pour into a buttered 11" � 7" baking
dish. Bake 1 hour or until mixture is set. Serve with remaining heated
sauce.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 1508 1110 0 0 0 0 1198 0
Gaucho Bean Dip
Recipe By :
Categories : Appetizer/Snack Dips/ Salsas

-------- ------------ --------------------------------
1 14-ounce can beans in sauce
2 teaspoons chili powder (2 to 3 teaspoons)
OPTIONAL GARNISHES
Grated Cheddar cheese
Sliced black olives
Sour cream
Diced avocado or guacamole
Diced tomato
Diced jalape�o pepper or green pepper
Tostados, nacho or tortilla chips
Pur�e beans and sauce in food processor or blender with seasonings until
smooth. Spoon into a shallow 9" or 10" (23-25 cm) pie plate or casserole.
Arrange your choice of garnishes on top. Serve with chips to dip into the
layers and don't be concerned if garnishes work down into bean mixture.
Serves 8-10
Source:
- - - - - - - - - - - - - - - - - - -
Per serving: 41 Calories (kcal); trace Total Fat; (9% calories from fat); 2g
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Ontario White Bean Producers

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 255 0 0 2614 0 0 0 0 0 0 0 0 0
Gazpacho Pasta Salad
Recipe By :
Pasta Salads

-------- ------------ --------------------------------
8 ounces Rotini, Twists, or Spirals -- uncooked
4 medium ripe tomatoes -- peeled, seeded and chopped
1/2 cup sliced green onions (scallions)
1/2 cup peeled, seeded and chopped cucumber
2 tablespoons chopped cilantro
OR
2 teaspoons dried cilantro
1 tablespoon red wine vinegar
OR
1 tablespoon white wine vinegar
1 teaspoon salt
Cayenne pepper -- to taste
Prepare pasta according to package directions; drain. Combine pasta with

remaining ingredients. Cover and chill at least 1 hour.
Serves 6-8
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 4785 4719 20030 3010 0 0 0 2130706543 0 0 0 2130706543 0 0
Gorgonzola & Pecan-Crusted Tomato Slices
Recipe By :

-------- ------------ --------------------------------
5 large tomatoes
2/3 cup Gorgonzola cheese -- crumbled
2/3 cup cream cheese -- softened
2 tablespoons parsley -- finely minced
Ground black pepper to taste
1 cup ground pecans
Core tomatoes and remove enough pulp to make a narrow opening for the
cheese stuffing. Turn tomatoes upside down to let seeds and juices drain.
In a bowl, combine cheeses, parsley and pepper. Stuff each tomato with
cheese mixture, packing it in firmly. Refrigerate stuffed tomatoes for at
least 1 hour.
When ready to serve, cut into thick slices. Sprinkle pecans over tomato
slices, leaving cheese visible.
Use 2-3 slices per portion.
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Here's the perfect dish for milling about with and nibbling. We
loved the way these slices look, like vivid red flowers with a
pool of creamy white in the center.
Fresh herbs make an eye-catching garnish.
OPTION: Use bleu cheese in place of Gorgonzola.

Use ground almonds or walnuts in place of pecans.
Nutr. Assoc. : 5296 0 0 0 0 543
Gourmet's Choice Pizza
Recipe By :

-------- ------------ --------------------------------
Herb Pizza Dough -- prepared as directed (see variations)
2/3 cup tomato sauce -- (see recipe)
2 1/2 cups shredded Cheddar cheese
1 1/2 cups marinated artichoke hearts -- drained and quartered
3/4 cup chopped roasted red peppers -- drained
2 cups sliced mushrooms
2/3 cup chopped olives -- drained
1/4 cup chopped walnuts
1 teaspoon minced garlic (1 to 2 teaspoons)
2 green onions -- thinly sliced
Divide dough in half. On lightly floured surface, roll to fit 2 greased

12-inch pizza pans. Evenly spread Quick Tomato Sauce on pizzas (1/3 cup on
each). Reserve 1/4 cup cheese; sprinkle remaining cheese on pizzas.
Starting at outside rim, arrange one-half of following ingredients, in

order, in concentric circles on each pizza: artichokes, roasted red
peppers and mushrooms. Combine olives, walnuts and garlic; spread in
center of pizzas, dividing evenly. Sprinkle entire surface of pizzas with
remaining cheese and green onions.
Bake at 400�F for 20 minutes or until done.
Source:
Yield:
"2 12-inch pizzas"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 1506 0 42 4752 0 2678 0 20130 0

Master Pizza Dough
Recipe By :
Categories : Dough Fleischmann's Yeast
Pizza

-------- ------------ --------------------------------
3/4 teaspoon salt
2 tablespoons olive or vegetable oil
In large bowl, combine 2 cups flour, undissolved yeast and salt. Stir very
warm water and olive oil into dry ingredients. Stir in enough remaining
flour to make soft dough. Knead dough on lightly floured surface until
smooth and elastic, about 4 to 6 minutes. Cover; let rest 10 minutes.
On lightly floured surface, form dough into smooth ball. (If desired,
freeze dough as directed below.) Divide and roll to fit desired pan or
pans*. Top as desired.
Bake each pizza in preheated 400�F oven for 20 minutes or until done. Time
depends on size and thickness of crust and selected toppings; deep dish
pizzas can take up to 50 minutes.
____________________
Dough Variations:
HERB: Add 2 teaspoons Italian herb seasoning, basil, oregano or rosemary
leaves and 1 clove finely minced garlic along with dry ingredients.
CORNMEAL: Replace 1/2 cup all-purpose flour with cornmeal.
WHOLE WHEAT: Replace 1 cup all-purpose flour with whole wheat flour.
CHEESE: Add 1/2 cup grated Parmesan cheese along with dry ingredients.
____________________
TOPPINGS:
Use your favorite toppings or select new combinations from the following
suggestions.
Sauces: homemade or prepared pizza, tomato or spaghetti sauce, pesto,

salsa, barbecue sauce, hoisin sauce
Quick Tomato Sauce: Combine 1 can (8-ounce) tomato sauce and 1 can
(6-ounce) tomato paste. Stir in 2 teaspoons oregano or basil leaves and 1
clove garlic, minced. Makes 1 1/2 cups.
Cheeses: Mozzarella, Cheddar, Swiss, Jack, Parmesan, Brie, Feta, Muenster,

blue, Fontina
Meat/Seafood: pepperoni, salami, ham, cooked bacon or sausage, smoked

turkey, roasted chicken, anchovies, clams, shrimp, smoked salmon
Vegetables: tomatoes, red, yellow or green bell peppers, summer squash,
onions, mushrooms, olives, carrots, broccoli, artichoke hearts, jalape�o
peppers
Note: To prevent a soggy pizza, slice raw vegetables thinly and do not
overload your pizza. Or, use lightly saut�ed or cooked, drained
vegetables.
Seasonings: garlic, basil, rosemary, oregano, thyme, fresh parsley or

cilantro, crushed red peppers
Fruit: pineapple, apples, pears

____________________
BROWN 'N SERVE PIZZA

1) Prebake crust (without sauce or toppings) in 450�F oven for 8 minutes.*
Cool on wire rack.
2) After prebaking, wrap crust airtight and refrigerate for 2 days or

freeze for 4 to 6 weeks.
3) To bake: thaw frozen crust at room temperature for 30 minutes.
4) Spread with sauce and toppings and bake at 450�F for 12 minutes or
until cheese is melted and lightly browned.
Source:
Yield:
"1 pizza"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : *Master Pizza Dough can be divided and/or shaped to fit the
following pans
THIN - 2 (12-inch) round pizza pans
THICK - 1 (14-inch) round pizza pan (could try 2 very thin)
THIN - 1 (10- � 15-inch) baking pan
THICK - 1 (13- � 9-inch) baking pan
THIN - 2 baking sheets (make six 7-inch round individual pizzas)
THIN - 1 (14-inch) or 2 (9-inch) deep-dish pizza pans
To Freeze Pizza Dough:

Flatten dough to 8-inch disk. Wrap airtight in double thickness
plastic freezer bags or foil. Freeze up to 2 months. Thaw at room
temperature, in microwave oven or in refrigerator: At room
temperature, thaw 2 to 4 hours. In microwave oven, microcook 10
minutes on LOW (10% power), turn over and rotate 1/4 turn. Let
rest 10 minutes. Repeat 1 to 2 times, until dough is thawed. In
refrigerator, thaw 8 to 16 hours or overnight. Thawing times will
be shorter if dough is divided in half and frozen.
To Use Fleischmann's� Active Dry Yeast:

Combine yeast and warm water (105� to 115�F) in large bowl; stir
until dissolved. Stir in salt, oil and 2 cups flour to yeast
mixture; blend well. Stir in enough remaining flour to make soft
dough. Knead as directed. Place in greased bowl, turning to grease
top. Cover; let rise in warm, draft-free place until doubled in
size, about 45 minutes. Punch dough down; prepare according to
selected recipe or freeze.
Pizza dough can be made in a bread machine with a large (about 1

lb.) capacity. Process in the "dough" cycle.
Nutr. Assoc. : 14 26366 0 3728 986
Greek Salad on Pita
Recipe By :
Categories : Florida Tomato Committee Sandwiches
Vegetables

-------- ------------ --------------------------------
3 large ripe Florida tomatoes -- sliced 1/4 inch thick
1 small cucumber -- peeled and thinly sliced
1/4 pound Feta cheese -- crumbled
20 Greek style black olives -- pitted and cut in half
1 tablespoon fresh oregano
Salt and freshly ground pepper
4 pita breads -- halved and opened into pockets
Layer the tomatoes and cucumbers in a small bowl. Add the Feta cheese.
olives, oregano and salt and pepper. Sprinkle oil and vinegar over all.
Let stand 30 minutes.
Slip one quarter of the tomato mixture into each pita pocket, cut sandwich
in half and serve.
Description:
"These simple sandwiches go well with slices of fresh peeled oranges
sprinkled with fresh chopped mint and a dash of balsamic vinegar."
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 1/2
Nutr. Assoc. : 26093 0 0 3566 0 0 0 0 4513 0
Green and White Lasagne
Recipe By :

-------- ------------ --------------------------------
6 pieces Lasagne -- uncooked
1/2 cup chopped onion
2 tablespoons margarine
2 tablespoons cornstarch
1 tablespoon dried parsley flakes
1 teaspoon dried basil -- crushed
2 cups skim milk
1 10-ounce package frozen chopped spinach -- thawed and drained
1 2 1/4-ounce can sliced pitted ripe olives -- drained
1 15-ounce carton part-skim Ricotta cheese
1 beaten egg
1 8-ounce package shredded Mozzarella cheese
Cook lasagne according to package directions; drain. Rinse in cold water;

drain well. In a medium saucepan, cook onion in margarine until tender.
Stir in cornstarch, parsley, basil, garlic powder and nutmeg. Add milk all
at once. Cook and stir until thickened and bubbly. Stir in spinach and
olives.
In a medium bowl, stir together Ricotta and egg. Add Mozzarella and half
of the Parmesan; mix well.
Preheat oven to 350�F. Arrange three of the lasagne pieces in the bottom
of a greased 12 � 7 � 2-inch baking dish. Top with half of the spinach
mixture and half the Ricotta mixture. Repeat layers. Top with remaining
Parmesan cheese. Bake for 40 minutes or until mixture is bubbly. Let stand
10 minutes.
Serves 10-12
Source:
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Nutr. Assoc. : 306 0 0 0 3135 0 0 0 0 20077 4971 0 3218 0 0
Green Beans and Fresh Tomato Sauce
Recipe By :
Categories : Florida Tomato Committee Side Dishes

-------- ------------ --------------------------------
1 pound firm, ripe, red tomatoes
1/4 cup olive oil
2 cloves garlic -- peeled and minced
2 pounds fresh green beans -- trimmed
1 cup fresh basil leaves -- cut into strips
4 ounces goat cheese -- crumbled
Rinse tomatoes in cold water and drop them into a pot of boiling water.
When water returns to a boil, cook for about 1 minute, then drain and
allow to cool. When cool enough to handle, peel, remove seeds, and cut
into large pieces.
In a saut� pan with a lid which can later accommodate all of the green
beans, warm olive oil over medium beat. Add garlic and saut� until golden.
Add tomatoes, turn up heat and cook for 5 to 6 minutes. Add green beans,
reduce heat to medium, sprinkle with salt and pepper to taste and cover
with lid. Cook, stirring occasionally, until the green beans are tender
but firm. If too watery, remove lid and raise to a high beat and cook an
additional 5 minutes.
Remove from pan and toss with basil. Sprinkle with goat cheese and serve
immediately.
Serves Six to Eight
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 26093 0 0 3568 0 3333 0
Green Soybean Salad
Recipe By :
Categories : Indiana Soybean Board Salads

-------- ------------ --------------------------------
2 cups fresh green soybeans
1/2 cup finely chopped celery
1/4 cup chopped green pepper
1 large tomato -- diced
1/3 cup low-fat French dressing
In a large bowl, combine the soybeans, celery, green pepper, tomato and
dressing; toss.
Serve the salad on a bed of lettuce.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
Nutr. Assoc. : 3594 0 20088 0 0
Grilled Tomato and Onion
Recipe By :
Categories : Florida Tomato Committee Sandwiches

-------- ------------ --------------------------------
1/3 cup olive oil
1 tablespoon fresh rosemary
OR
1 teaspoon dried rosemary
2 large ripe Florida tomatoes -- cut into 1/4 inch thick slices
2 onions -- cut into 1/4 inch thick slices
4 large kaiser rolls -- split
1 bunch arugula -- washed and patted dry
1/2 pound fresh Mozzarella -- drained and thinly sliced
Preheat grill or broiler to a medium heat.
Combine the olive oil with salt, freshly ground pepper and rosemary. Brush
the olive oil mixture over each tomato slice, onion slice and half roll.
Grill or broil the onion slices until they are tender and blackened, about
10 minutes. Briefly grill or broil the tomato slices until they are warm.
(Do not overcook them.) Grill or broil the rolls on one side until golden
brown. Transfer all to a warm platter.
Assemble the sandwiches by layering the arugula, tomatoes, onions and

Mozzarella on the bottom half of the roll. Top with the second half of the
bun. Cut in half and serve.
Description:
"You can prepare this sandwich with Walla Walla, Vidalia or Maui sweet
onions for a tasty change."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 2130706543 26093 4288 26391 49 922
Harvest Rice
Recipe By :
Categories : Microwave Rice
Side Dishes The Rice Council

-------- ------------ --------------------------------
1 cup julienned carrots
1 cup sliced green onions
2 cups cored and chopped unpeeled apples
3 cups cooked brown rice
1/2 cup seedless raisins
1 tablespoon sesame seed
1/2 teaspoon salt
Heat oil in large skillet over medium-high heat. Cook and stir carrots 3
to 5 minutes until tender-crisp. Add onions and apples; cook 3 to 5
minutes. Stir in rice, raisins, sesame seeds and salt. Cook, stirring, 1
to 2 minutes or until thoroughly heated.
Source:
"The Rice Council"
"http://www.usarice.com/domestic/recipes/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates
NOTES : Microwave Oven Instructions:
Combine carrots and oil in a 2-quart microproof baking dish. Cook

on HIGH 2 to 3 minutes or until tender-crisp. Add onions and
apples; continue cooking on HIGH 3 to 4 minutes. Stir in rice,
raisins, sesame seeds and salt. Cover with wax paper and cook on
HIGH 3 to 4 minutes, stirring after 2 minutes, or until thoroughly
heated.
Nutr. Assoc. : 0 20024 0 2068 0 0 1357 0
Herbed Onion Focaccia
Recipe By :
Categories : Fleischmann's Yeast Yeast Bread

-------- ------------ --------------------------------
2 3/4 cups all-purpose flour -- * see note
2 1/2 teaspoons dried oregano leaves -- crushed
1/2 teaspoon salt
1 egg
1 1/2 cups thinly sliced onion
1 teaspoon dried rosemary leaves -- crushed
1 teaspoon coarse salt (optional)
In large bowl, combine 1 3/4 cups flour, undissolved yeast, oregano and
salt. Stir water and 2 tablespoons oil into dry ingredients. Stir in egg
and enough remaining flour to make stiff batter. Cover; let rest 10
minutes. Meanwhile, in large skillet over medium heat, heat 1/4 cup oil
until hot. Add onion; cook 3 to 4 minutes or until soft but not browned,
stirring occasionally. Set aside to cool slightly.
With lightly oiled hands, spread batter in oiled 13- � 9- � 2-inch baking
pan. Make small indentations in surface of batter with finger or end of
wooden spoon. Spread reserved onion mixture evenly over batter. Sprinkle
with rosemary and coarse salt, if desired. Cover loosely with plastic
wrap; let rise in warm, draft-free place until almost doubled in size,
about 15 to 30 minutes.
Bake at 400�F for 25 minutes or until done. Cool in pan on wire rack.
Serve warm or cool, cut into 3-inch squares.
Source:
Yield:
"12 (3-inch) Squares"
T(Cooking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : *To measure flour: spoon into standard dry-ingredient measuring

cup; level with straight-edged knife.
Nutr. Assoc. : 0 26366 1016 0 3728 0 0 3152 2723
Holiday Mini Focaccias
Recipe By :
Categories : Fleischmann's Yeast Holiday
Yeast Bread

-------- ------------ --------------------------------
DOUGH
2 cups bread flour (2 to 2 1/2 cups)
1/2 teaspoon salt
2/3 cup very warm water (125� to 130�F)
PESTO-TOMATO SAUCE*
6 teaspoons prepared pesto sauce
2 medium tomatoes -- quartered and sliced
3 tablespoons pine nuts
To make dough: In large bowl, combine 1 cup flour, undissolved yeast and
salt. Stir water and oil into dry ingredients. Stir in enough remaining
flour to make soft dough. Knead on lightly floured surface until smooth
and elastic, about 4 to 6 minutes. Cover; let rest on floured surface 10
minutes.
Divide dough into six equal portions; form each into smooth ball. Roll
each ball into 5-inch round. Place on greased baking sheets.
Spread 1 teaspoon pesto sauce on each round. Top each with two to three
slices tomato and sprinkle with pine nuts; dividing evenly. Cover; let
rise in warm draft-free place until almost doubled in size, 20 to 30
minutes.
Bake at 425�F for 15 to 18 minutes or until done, switching positions of

sheets halfway through baking for even browning. Makes six 6-inch flat
breads. Remove from sheets and cool on wire racks.
Source:
Yield:
"6 Flat breads"
- - - - - - - - - - - - - - - - - - -
NOTES : *Other Toppings:
Brush rounds with olive oil and sprinkle with one of the following
combinations:
� sliced mushrooms, sliced red onion, grated Parmesan cheese,
chopped green onions
� crumbled Feta cheese, walnut halves, basil leaves, sliced red
bell pepper
� sliced black olives, sliced red and green bell pepper, pecan
halves, minced garlic
Nutr. Assoc. : 0 2339 26366 0 3728 0 0 0 4449 0 1126
Honey-Glazed Vegetable Medley
Recipe By :

-------- ------------ --------------------------------
1 cup peeled and thinly sliced carrots
2 tablespoons water
3/4 cup thinly sliced zucchini
1/4 cup diced red bell pepper
1/4 cup honey
1 tablespoon butter or margarine
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon dried dill weed
Combine carrots and water in 1-quart microwave-safe dish. Cover and

microwave at HIGH (100%) 3 to 4 minutes or until carrots are crisp-tender,
stirring halfway through cooking time. Drain liquid; add remaining
ingredients and mix thoroughly. Microwave at HIGH 2 to 2 1/2 minutes or
until zucchini is crisp-tender, stirring halfway through cooking time. Let
stand 2 minutes and stir before serving.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 20024 0 26099 0 0 222 0 0 0 0
Honey-Kissed Carrot Zucchini Kugel
Recipe By :
Categories : Casseroles The National Honey Board

-------- ------------ --------------------------------
1/2 cup water
1 1/2 cups grated carrots
1 1/2 cups grated zucchini
1 onion -- finely diced
3 eggs -- separated
1/2 cup honey
1 1/2 cups peeled and grated potatoes
1 cup matzo meal
1 tablespoon chopped fresh dill
1/2 teaspoon salt
1/4 teaspoon pepper
Combine water, carrots, zucchini and onion in medium saucepan. Simmer

about 4 minutes or until vegetables are soft; cool slightly. Whisk
together egg yolks and honey in large bowl. Stir in cooked vegetables,
potatoes, matzo meal, dill, salt and pepper. Beat egg whites in separate
large bowl until stiff peaks form. Fold 1/3 egg whites into vegetable
mixture; gently fold in remaining egg whites. Turn mixture into
well-greased 1 1/2-quart souffl� or baking dish. Bake at 400�F 30 to 35
minutes or until kugel is puffed and golden brown.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
Fat; 2 1/2 Other Carbohydrates
Nutr. Assoc. : 0 26083 26099 0 3218 0 421 0 3360 0 0
Honey-Kissed Vegetables
Recipe By :
Vegetables

-------- ------------ --------------------------------
2 1/4 cups acorn squash -- pared, seeded and cut into chunks
1 turnip -- pared and cut into chunks
1 cup julienned carrots
1 small onion -- halved and quartered
1/4 cup honey
2 tablespoons margarine -- melted
1 teaspoon grated orange peel
Steam squash, turnip, carrot and onion over water in covered skillet about
5 minutes or until tender. Drain. Combine honey, margarine, orange peel
and nutmeg. Drizzle over vegetables and toss; serve.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 20024 0 0 0 0 0

Honey-Mustard Roasted Potatoes
Recipe By :

-------- ------------ --------------------------------
4 large baking potatoes (about 2 pounds)
1/2 cup Dijon mustard
1/4 cup honey
1/2 teaspoon crushed dried thyme leaves
Salt and pepper -- to taste
Peel potatoes and cut each into 6 to 8 pieces. Cover potatoes with salted
water in large saucepan. Bring to a boil over medium-high heat. Cook
potatoes 12 to 15 minutes or until just tender. Drain. Combine mustard,
honey and thyme in small bowl. Toss potatoes with honey-thyme mustard in
large bowl until evenly coated. Arrange potatoes on foil-lined baking
sheet coated with nonstick cooking spray. Bake at 375�F 20 minutes or
until potatoes begin to brown around edges. Season to taste with salt and
pepper.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2
Other Carbohydrates
Nutr. Assoc. : 2135 0 0 3159 0
Indian Wild Rice Bread
Recipe By :

-------- ------------ --------------------------------
4 cups all-purpose flour
1/2 cup plus 2 tablespoons cornmeal
1 package Fleischmann's� Rapid Rise Yeast -- * see note
1 teaspoon salt
1 cup water
2 tablespoons honey
2 tablespoons molasses
1 1/2 cups cooked wild rice (1/3 cup uncooked)
1/2 cup chopped pecans or walnuts
Set aside 1 cup flour. Mix remaining flour, 1/2 cup cornmeal, undissolved
yeast and salt in large bowl. Heat water, honey, molasses and oil until
hot to touch, 125� to 130�F; stir into dry ingredients. Stir in wild rice,
nuts and enough additional flour to make soft dough. Knead on lightly
floured surface until smooth and elastic, about 8 to 10 minutes. Cover;
let rest 10 minutes.
On lightly floured surface, roll dough to 9-inch circle. Fold in half,

slightly off center, so top layer is set back 1 inch from bottom edge.
With sharp knife, make four equally spaced cuts from curved edge toward
folded edge, about 2/3 of the way across loaf (cutting through both
layers). Place loaf on greased baking sheet sprinkled with 1 tablespoon
cornmeal. Cover; let rise in warm, draft-free place until doubled in size,
about 45 minutes. Sprinkle top of loaf with 1 tablespoon cornmeal.
Bake at 375�F for 40 minutes or until done. Remove from pan and cool on
wire rack.
Source:
Yield:
"1 Loaf"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : Alternate: Instead of wild rice, use 1 1/2 cups cooked, long-grain
brown rice.
*To use Fleischmann's� Active Dry Yeast: Combine yeast with warm
water (105� to 115�F) in large bowl; stir until dissolved. Add
honey, molasses, oil, salt, 2 cups flour, wild rice, 1/2 cup
cornmeal and nuts; beat until smooth. Stir in enough additional
flour to make soft dough. Knead as directed. Place in greased
bowl, turning to grease top. Cover; let rise in warm, draft-free
place until doubled in size, about 1 hour. Punch dough down; let
rise, shape and bake as directed.
Nutr. Assoc. : 0 435 26366 0 0 0 0 0 2851 20148
Kalagoora Pulusu (Mixed Vegetables with Fenugreek Seeds)
Recipe By :
Side Dishes Vegetables

-------- ------------ --------------------------------
3 cups the following mixed vegetables, all cut
into two-inch pieces:
Sweet potatoes
Eggplant
Bell pepper
Onions
Potatoes
French beans
Tomatoes
2 tablespoons tamarind extract
1 teaspoon fenugreek seeds
1/2 cup oil
1/2 teaspoon turmeric powder
1 teaspoon red chili powder
1 teaspoon sugar
10 curry leaves
3 cups water
Coriander Leaves -- to garnish
Salt -- to taste
In a deep skillet, heat oil on medium and add mustard seeds and fenugreek
seeds. When fenugreek seeds are light brown, add chopped onion and fry
until light brown.
Now add vegetable pieces, salt, turmeric powder, red chili powder and fry
for 5 minutes on high heat while stirring occasionally.
Next add tamarind extract, coriander leaves, curry leaves, sugar, water
and stir well. Cook on medium heat for 20 minutes such that the sauce is
not too watery or too thick.
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 13 Fat;
Nutr. Assoc. : 2663 0 0 0 0 0 0 0 0 3271 939 0 1549 2614 0 26625 0 2863 0

Kaleidoscope Mushroom Salad
Recipe By :
Categories : Salads The Mushroom Council

-------- ------------ --------------------------------
20 ounces fresh white mushrooms -- sliced (about 6 cups)
Basil Vinaigrette
8 ounces snow peas -- cut diagonally in 1/4 strips (about 3 cups)
1 cup coarsely chopped watercress
1 cup diced red onion
1 cup corn kernels
1/2 cup diced pimientos
Radicchio lettuce
Belgian endive
Romaine lettuce (inner leaves)
4 ounces blue cheese -- crumbled (about 1 cup)
In a large bowl marinate mushrooms in Basil Vinaigrette for 30 minutes.

Add snow peas, watercress, red onion, corn and pimientos; toss gently; if
desired, remove a few mushrooms for garnish.
For each serving, in the center of a plate, make a cup using about 3
radicchio leaves. Alternately place endive and Romaine lettuce leaves,
radiating from the cup. Fill cup with mushroom-vegetable mixture. Top with
blue cheese and garnish plate with reserved sliced mushrooms. Serve as an
appetizer or main dish.
Yield: 4 to 8 portions
Source:
Yield:
"9 "
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 4 1/2
Nutr. Assoc. : 3386 0 26345 5474 0 0 1124 26899 0 1280 0
Basil Vinaigrette
Recipe By :
Categories : Salad Dressing The Mushroom Council
-------- ------------ --------------------------------
1/3 cup chopped fresh basil
1 1/2 teaspoons seasoned salt
3/4 teaspoon lemon pepper
OR
1/3 cup white wine vinegar
1 tablespoon fresh lemon juice
In a small bowl combine basil, mustard, seasoned salt, lemon pepper, oil,
vinegar and lemon juice. Stir just before using.
Source:
Yield:
"1 1/4 Cups"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3332 0 0 3899 0 2130706543 0 0 0
Layered Bean Lasagna
Recipe By :
Categories : Ontario White Bean Producers

-------- ------------ --------------------------------
1 cup chopped onion
1 7 1/2-ounce can tomato sauce
1 teaspoon dried oregano
1 cup 2% cottage cheese
1 1/2 cups grated Mozzarella cheese -- divided
1 10-ounce can mushroom pieces -- drained
1 egg -- beaten
3 cups cooked egg noodles
In a medium skillet heat oil over medium heat: add onion and garlic. Saut�
until softened. Add tomato sauce, oregano, basil and beans; bring to boil.
Reduce heat and simmer uncovered 8-10 minutes.
In a small bowl combine cottage cheese, 1 cup (250 mL) Mozzarella cheese,
mushrooms, and egg; mix well.
In a greased 9-inch square (1.5 L) baking dish, place one-half of the

noodles; top with half the cheese mixture and half the bean mixture.
Repeat layers and sprinkle remaining cheese on top. Bake in 325 degrees F.
(160 degrees C) oven 40-45 minutes or until heated through. Serve with
green salad.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 0 0 0 0 0 0 255 441 26152 26798 0 0
Layered Tortilla Pie
Recipe By :
Categories : Main Dishes Ontario White Bean Producers

-------- ------------ --------------------------------
5 (8-inch) flour tortillas
2 teaspoons chili powder (2 to 3 teaspoons)
1 teaspoon oregano
1/4 teaspoon cumin
1 4-ounce can chopped green chiles -- drained
OR
1 4-ounce can chopped jalape�o peppers -- drained
1 1/2 cups grated Monterey Jack cheese
OR
1 1/2 cups grated Mozzarella cheese
1/2 cup grated Cheddar cheese
Shredded lettuce
Chopped tomatoes
Taco Sauce or Mexican Salsa
In a 10" (25 cm) skillet heat oil over medium heat. Fry tortillas in hot
oil 5 to 10 seconds each side until lightly browned and blistered. Drain
on paper towels.
Pur�e beans and sauce in blender with seasonings until smooth.
Place one tortilla on ungreased cookie sheet; top with 1/4 bean mixture,
1/4 chilies, and 1/4 Mozzarella cheese. Repeat layers 3 more times ending
with last tortilla on top; sprinkle with Cheddar cheese. Bake in 375
degrees F (190 degrees C) oven 20-25 minutes until heated through and
cheese melts. Let stand 5 minutes.
Garnish with lettuce, tomatoes; place on warm serving plate. Cut in

wedges, serve with taco sauce or salsa and raw vegetable crudites for
lunch, or with Mexican rice for a supper dish.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 7 Fat; 0
Other Carbohydrates
NOTES : Microwave Method

Fry tortillas as directed above or in microwave browning skillet
according to oven directions. Prepare beans and assemble layers on
a micro-proof platter as directed above. Heat uncovered at 50%
power 6-8 minutes until heated through. Let stand 5 minutes. Serve
as above.
____________________

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 0 3310 255 2614 0 0 0 0 2130706543 0 0 2130706543 0 26153 0
0 0 0
Linguine and Spinach Pesto

Recipe By :

-------- ------------ --------------------------------
1 pound Spaghetti, Linguine, or Thin Spaghetti -- uncooked
1 10-ounce package frozen spinach -- thawed, well-drained
2 tablespoons chopped parsley
2 cloves garlic
1/2 teaspoon salt
1/2 teaspoon dried basil
2 tablespoons butter or margarine
1/3 cup water
4 ounces crumbled Feta cheese
Prepare pasta according to package directions; drain. In blender or food

processor, combine spinach, oil, Parmesan cheese, parsley, garlic, salt
and basil. Blend at medium speed or process until finely chopped. Melt
margarine in water. With blender or processor running, gradually pour in
melted margarine mixture until blended. Toss with pasta. Sprinkle Feta on
top and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 1405 3472 0 0 0 0 0 0 0 0 0
Linguine with Exotic Mushrooms
Recipe By :

-------- ------------ --------------------------------
6 ounces Linguine -- uncooked
4 ounces button mushrooms
4 ounces wild mushrooms (shiitake, cremini or
oyster)
1/4 cup low-fat sour cream
1/4 cup skim milk
Salt and freshly ground pepper -- to taste

wipe all the mushrooms clean with a paper towel. Trim the stem end from
the mushrooms. (Remove all of the stems if you are using shiitakes.) Slice
mushrooms 1/4-inch thick.
Melt the butter or margarine over low heat in a large skillet with a
tight-fitting lid. Add mushrooms and parsley, cover skillet and let
mushrooms cook until they are completely tender and have released their
liquid, about 15 minutes. Check the mushrooms once or twice during cooking
to make sure they are not browning. Whisk the sour cream and milk in a
small bowl until smooth. Just before draining the pasta, mix 1/4 cup of
the pasta cooking water into the sour cream mixture.
Drain the pasta and transfer it to the skillet. Add the sour cream mixture
and heat to boiling. Add salt and pepper to taste. Boil together one
minute, tossing pasta to coat with sauce and to evenly distribute
mushrooms. Divide pasta between two plates, spooning extra sauce on top.
Serve immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 4321 0 0 0 0 20071
Linguine with Grilled Vegetables and Herb Bread Crumbs
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Linguine, Spaghetti, or Thin Spaghetti -- uncooked
5 slices white bread or wheat bread
1 medium yellow squash -- cut into 3/8-inch-thick slices
1 medium zucchini squash -- cut into 3/8-inch-thick slices
1 small eggplant -- cut into 3/8-inch-thick slices
1 medium onion -- cut into 3/8-inch-thick slices
3 large red tomatoes -- cut into 3/8-inch-thick slices
1/2 bunch fresh basil -- finely chopped
OR
1 teaspoon dry basil
1 tablespoon fresh thyme -- finely chopped
OR
1 teaspoon dry thyme
1 tablespoon fresh oregano -- finely chopped
OR
1 teaspoon dry oregano
2 tablespoons extra-virgin olive oil
OR
3 tablespoons balsamic vinegar
Cook pasta according to package directions; drain. Preheat oven to 250�F.
Tear bread slices into small pieces, place on baking sheet and bake until
dry, about 20 minutes. Meanwhile, brush zucchini and yellow squash with a
little vegetable oil and grill on both sides along with eggplant, onion
and tomato slices. Do not over-grill; keep fairly firm.
Cool slightly and chop into 3/8-inch pieces. When bread is dry, crumble it
with your hands or chop in food processor until crumbled. In a small bowl,
combine basil, thyme and oregano, Parmesan cheese and salt and pepper to
taste. Toss crumbs in basil mixture to coat.
Heat oil in large saut� pan. Add lemon juice, balsamic vinegar and grilled
vegetables. Heat thoroughly. Adjust seasonings with salt and pepper, if
desired.
Toss vegetables with cooked pasta. Divide into appropriate portion sizes.
Top with seasoned bread crumbs. Serve immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 1405 1625 0 0 0 0 5296 2130706543 0 87 0 0 2130706543 0 0

2130706543 0 3133 3261 0 2130706543 0 0
Linguini with Zucchini and Cheese

Recipe By :
Rag�

-------- ------------ --------------------------------
2 medium zucchini -- thinly sliced
1 medium onion -- finely chopped
1/2 teaspoon basil
1 cup shredded Provolone cheese
8 ounces linguini -- cooked and drained
In a medium saucepan, simmer sauce until heated through. Set aside and
keep warm.
In a large skillet, saut� zucchini, onion and garlic in margarine until

vegetables are almost tender. Add basil. Spoon sauce, Parmesan and
Provolone cheeses, and zucchini mixture over hot linguini. Toss to coat
well.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat;
Nutr. Assoc. : 0 0 0 0 4098 0 0 1198 0
Low-Fat Vegetable Lasagne
Recipe By :
Pasta

-------- ------------ --------------------------------
1 medium yellow onion (about 1 cup) -- chopped
1 teaspoon vegetable oil
2 garlic cloves -- crushed
8 ounces mushrooms (optional) -- sliced thin
1/4 cup fresh parsley -- chopped
1 10-ounce package frozen spinach -- thawed, drained thoroughly
1/4 teaspoon salt
1/2 teaspoon dried oregano
2 cups meatless tomato or spaghetti sauce
1 15-ounce container part-skim or reduced-fat Ricotta cheese
3/4 cup shredded, part-skim Mozzarella cheese
2 tablespoons grated Parmesan cheese
Prepare pasta according to package directions; drain and cover with cool
water until ready to use.
While pasta is cooking, combine onions and oil in a skillet over medium
heat until golden, about 5 minutes. Add the garlic and cook about 1
minute. Spoon out half the onions and reserve for later. Add the mushrooms
(if using) to the onions in the skillet. Cook, stirring over medium heat,
until the mushrooms are tender and slightly browned, about 7 minutes. Add
the parsley and a pinch of salt; transfer to a bowl.
Add the reserved cooked onion and the spinach to the skillet. Cover and
cook over medium heat until the spinach is wilted, about 3 minutes.
Uncover and cook over medium heat to evaporate any excess moisture, about
1 minute. Season with a pinch of salt.
Heat oven to 350�F. Drain the lasagne and pat dry with paper towels. Mix
the oregano and basil with the tomato sauce. Spread 1 cup tomato sauce in
the bottom of a 13 � 9 � 3-inch pan. Arrange 3 lasagne pieces, slightly
overlapping, in the pan. Spoon the spinach mixture on top in an even
layer. Spread with half of the Ricotta. Sprinkle with 1/4 cup of the
shredded Mozzarella cheese.
Arrange a layer of 3 more lasagne pieces. Spread with the mushrooms, the
remaining Ricotta mixture, and 1/4 cup of the Mozzarella. Top with the
remaining 3 pieces of lasagne, 1 cup of tomato sauce and 1/2 cup of the
Mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and
bubbly, about 45 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 306 4288 0 0 4196 0 3472 0 0 0 5072 20167 921 0
Masala and Onion Pakora
Recipe By :
Categories : Amma's Indian Recipes Breads
Side Dishes

-------- ------------ --------------------------------
1 1/2 cups chick pea flour
2 medium onions -- finely sliced (about 2 1/2 cups)
1 tablespoon ginger paste
1 tablespoon garlic paste
Salt -- to taste
Oil -- to deep fry
SET ONE
1 teaspoon coriander seeds
3 whole clove
1 stick cinnamon stick (1 inch)
Powder Set 1. Keep aside.
In a bowl add chopped onion, flour, salt, butter, chili powder, powdered
Set 1, ginger and garlic paste and mix well. There is no need to add water
as liquid from the onion will be enough.
(Hence, it is important that you knead the onion pieces well.) The dough
will not be too tightly packed like chapati dough.
Heat oil in a skillet, and when oil is hot, reduce heat to medium. Take a
fistful of dough (remember to not press down on the dough in your fist too
hard) and with your thumb and pointing finger drop little dough balls
(need not be round) into the skillet.
Fry until brown.
Serve hot.
Cuisine:
"Indian"
Source:
T(Cooking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
NOTES : Instead of Set 1 you may use 3/4 teaspoon of Amma's Meat Masala
for a similar taste.
Nutr. Assoc. : 0 26671 0 0 0 2614 0 0 0 0 0 415 0 2705
Mediterranean Lasagne
Recipe By :
Pasta

-------- ------------ --------------------------------
1 large onion -- finely diced
1 pound eggplant -- peeled and finely diced
3 cups part-skim Ricotta cheese
4 ounces Feta cheese -- crumbled
1 cup plain low-fat yogurt
1 28-ounce can tomato sauce
Cook lasagne according to package directions; drain.
Preheat oven to 350�F. Warm oil in a large saucepan over low heat. Add
onion, garlic and eggplant. Cover and let vegetables cook until very soft,
about 10 minutes. Meanwhile, stir together the Ricotta, Feta and yogurt.
When vegetables are done, stir in tomato sauce. Remove from heat and set
aside 1 cup of eggplant mixture.
In a 9 � 13 � 2-inch baking dish, spread a little of the eggplant mixture

over the bottom and cover with 3 pieces of lasagne. Spoon some of the
Ricotta over the lasagne. Continue to layer with eggplant mixture,
lasagne, and Ricotta. Place a layer of lasagne on top. Spread the reserved
eggplant over lasagne and sprinkle with Parmesan. Bake uncovered for 45
minutes, until cheese is brown.
Serves 10-12
Cuisine:
"Mediterranean"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1
Nutr. Assoc. : 306 0 0 0 0 4940 0 20137 1506 0

Mediterranean Vegetable Pasta Salad
Recipe By :
Salads

-------- ------------ --------------------------------
3 cups rotini (8 oz.) -- uncooked
2 cups partially peeled cucumber slices -- cut into halves
1 cup cherry tomato quarters
3/4 teaspoon dried dillweed
3/4 cup reduced-calorie or fat-free ranch salad
dressing
1/2 cup plain lowfat yogurt
Crumbled Feta cheese (optional)
Cook pasta according to package directions; drain. Rinse with cold water
to cool quickly; drain well.
In large bowl, toss cooled pasta with cucumber, tomato and dillweed.
In small bowl, stir together dressing and yogurt; stir into pasta mixture
until evenly coated.
Cover; refrigerate, stirring occasionally. Sprinkle with cheese before

serving, if desired.
Cuisine:
"Mediterranean"
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4785 26616 2557 20204 26371 4522 3272
Menthi Vankaaya (Eggplant in Fenugreek Sauce)
Recipe By :
Categories : Amma's Indian Recipes Rice
Sauces/ Bastes/ Gravies Vegetables
-------- ------------ --------------------------------
1 pound baby eggplants
1 tablespoon tamarind paste
1/3 cup oil
Salt -- to taste
SET ONE
2 teaspoons coriander seeds
1/2 teaspoon fenugreek seeds
1 teaspoon black gram
1 teaspoon bengal gram
2 teaspoons sesame seeds
1 small piece asafoetida
2 teaspoons oil
In a skillet heat Set 2 on low heat while constantly stirring and when the
black gram turns slightly brown remove from heat. Let cool and then
powder.
To the above powder add salt, chili powder, turmeric, tamarind paste and a
few drops of water and make into a semi-solid paste.
Wash eggplants, pat dry and then cut them into four, lengthwise, to 3/4 of
their total length. Stuff a little of the above semi-solid paste into each
eggplant and keep aside. Repeat for the remaining eggplants.
Heat oil in a wide, nonstick skillet and place all the above eggplants in
it. Cook on medium heat while periodically turning them upside down. Cook
until the eggplant is tender.
Cuisine:
"Indian"
Source:
T(Cooking time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 5 1/2 Fat;
Serving Ideas : Goes well with plain white rice.
Nutr. Assoc. : 0 3234 0 0 2614 0 0 0 0 0 3271 0 0 0 0 0

Mini Zucchini Pizzas
Recipe By :

-------- ------------ --------------------------------
1 cup chopped scallions
1 small zucchini -- thinly sliced
3 English muffins (whole wheat or white) -- split and
toasted
1 cup shredded Muenster cheese (4 oz.)
In a large skillet, saut� scallions and zucchini in vegetable oil until

tender.
Spoon 1 1/2 tablespoons pizza sauce on each toasted muffin half. Evenly
top with Muenster cheese, zucchini and scallions; sprinkle with Parmesan
cheese. Place on baking sheet and bake 15-20 minutes or until cheese
melts.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 455 3246 4184 0
Miso Soup
Recipe By :

-------- ------------ --------------------------------
1 teaspoon soybean oil
2 cloves garlic -- mashed
1/2 cup onions -- sliced lengthwise
1 teaspoon fresh ginger root -- grated
1/2 cup carrots -- thinly sliced
1 cup mushroom -- thinly sliced
2 tablespoons miso
1 tablespoon dry sherry -- to taste
4 cups water
Heat oil in medium saucepan over medium heat. Add garlic and onions, saut�
until soft. Add fresh ginger root, carrots and mushrooms. Cook an
additional 5-10 minutes, or until vegetables are crisp tender.
Dissolve miso in 1/4 cup of the water and add it to the vegetables in the
saucepan along with the remaining water and dry sherry. Reheat and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Muesli Cookies
Recipe By :
Categories : Cookies and Brownies Dundee Hazelnuts
The Oregon Hazelnut Industry

-------- ------------ --------------------------------
1 recipe Oregon Hazelnut Energy Balls
4 cups bran flakes
1 cup buttermilk
2 eggs
1/4 cup brown sugar
1/2 teaspoon baking soda
Mix all ingredients together and let stand while you mix 1 recipe of
Oregon Hazelnut Energy Balls. Combine both mixtures including the chopped
Oregon hazelnuts intended for rolling the energy balls. Spoon 1 tablespoon
rounds on a greased cookie sheet and bake at 325�F for approximately 12
minutes or until lightly browned and set. These are intended to be soft
and chewy.
Source:
"Dundee Hazelnuts & The Oregon Hazelnut Industry"
"http://www.teleport.com/~nuts/index.html;
http://www.oregonhazelnuts.org/"
Yield:
"40 cookies"
T(Baking Time):
"0:12"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 2329 0 0 0 0
Oregon Hazelnut Energy Balls
Recipe By :

-------- ------------ --------------------------------
1/2 cup peanut butter
1/3 cup honey
3/4 cup dry milk
1 cup Muesli
1 cup Oregon hazelnuts -- chopped
Mix together peanut butter, honey, dry milk, cheese and Muesli; let rest
for 5 minutes and roll into approximately 20 1-inch balls. Roll in chopped
Oregon hazelnuts.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 5883 3677

Mushroom Korma
Recipe By :
Categories : Amma's Indian Recipes Rice
Vegetables

-------- ------------ --------------------------------
1 pound mushrooms
2 tablespoons poppy seeds (gasgasalu)
1 tablespoon coriander seeds
1/2 teaspoon cumin
1 teaspoon ginger paste
4 whole clove
1 stick cinnamon stick (1 inch)
1/2 teaspoon anise seed (saunf)
2 cardamom
1 big onion
2 medium tomatoes
3/4 cup oil
Salt -- to taste
Wash mushrooms thoroughly. Slice into halves and keep aside.
Crush coriander, cumin, aniseed, poppy seeds, cloves, cinnamon, cardamom

into powder and keep aside.
Make into a paste ginger, garlic, onion and tomato.
Mix mushrooms with all of the above and red chili powder, turmeric and
salt to taste.
In a deep skillet heat oil on medium and add mushrooms. Stir for two
minutes. Add about 1 1/2 cup water. Lower heat and let cook for 15-17
minutes.
Goes well with plain white rice and/or parathas.
Cuisine:
"Indian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 1156 0 0 0 0 2705 23 0 0 2614 0 0 0 0
Neapolitan Pizza
Recipe By :

-------- ------------ --------------------------------
DOUGH
1/2 grated Parmesan cheese
3/4 teaspoon salt
TOPPING
3 medium onions -- sliced in 1/4-inch rings
2 cups shredded Mozzarella cheese
1 1/2 cups thinly sliced Roma (plum) tomatoes
3 cups thinly sliced zucchini
4 teaspoons basil leaves
2/3 cup tomato sauce -- (see recipe)
In large bowl, combine 2 cups flour, 1/2 cup grated Parmesan cheese,
undissolved yeast and salt. Stir water and 2 tablespoons olive oil into
dry ingredients. Stir in enough remaining flour to make soft dough. Knead
dough on lightly floured surface until smooth and elastic, about 4 to 6
minutes. Cover; let rest 10 minutes.
In large skillet, saut� onions and garlic in 1 tablespoon olive oil over
medium heat, stirring occasionally, until tender, about 10 minutes;
reserve.

12-inch pizza pans. Evenly spread Quick Tomato Sauce (1/3 cup on each),
reserved onion mixture and Mozzarella cheese on pizzas, dividing evenly.
Arrange tomato and zucchini slices in 4 concentric circles on each pizza.
Drizzle remaining olive oil over vegetables and sprinkle with basil leaves
and Parmesan cheese.
Bake at 400�F for 20 to 25 minutes or until done.
Source:
Yield:
"2 (12-inch) pizzas"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 14 0 26366 0 3728 986 0 0 0 0 0 0 20185 26099 3333 0 1506
Noodle Eggplant Casserole
Recipe By :
Categories : Casseroles National Pasta Association
Pasta

-------- ------------ --------------------------------
8 ounces Medium Egg Noodles -- uncooked
1 eggplant -- peeled and cut into 1/4-inch slices
1/2 cup egg substitute
3/4 cup fine dry bread crumbs
1 16-ounce can low-sodium tomato sauce
1/8 teaspoon pepper
1/3 cup grated Parmesan cheese -- divided
4 ounces part-skim Mozzarella cheese -- thinly sliced, divided
Prepare noodles according to package directions. While noodles are

cooking, dip each slice of eggplant into egg substitute, then into bread
crumbs. Coat each side well. Spray a cookie sheet with vegetable cooking
spray. Place eggplant slices on cookie sheet and place under broiler for 3
to 4 minutes on each side, or until lightly browned.
Preheat oven to 375�F. In a medium bowl, combine tomatoes, tomato sauce,

garlic powder, pepper and oregano.
When noodles are done, drain well. Spray a 2-quart baking dish with
cooking spray. Place a layer of eggplant in bottom of baking dish. Layer
half the noodles, followed by half the tomato mixture. Sprinkle half the
Parmesan cheese and half the Mozzarella cheese on top. Cover with foil and
bake for 30 minutes. Remove foil and continue baking 15 minutes, until
cheese is melted and top is lightly browned.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;
Nutr. Assoc. : 530 0 0 20080 1506 0 0 0 0 921 0
Nutty Apple Salad
Recipe By :Penny Drumheller, Drumheller's Orchard, Lovingston, VA

Categories : Fruit Salads
Virginia Apple Growers Assoc.

-------- ------------ --------------------------------
2 sweet apples -- unpeeled
1/2 cup diced celery
1 cup seedless grapes -- halved
1/2 cup peanuts -- (salted or unsalted)
1/4 cup mayonnaise
1/4 cup sour cream
Core and dice apples. Do not peel. Combine apples, celery, grapes and
peanuts. Toss with mayonnaise and sour cream.
Source:
"Virginia Apple Growers Association"
"http://www.vvac.org/vaapples/index.html"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 26493 0 0 0 0 0
Oat Bran Crescent Rolls
Recipe By :
Categories : Breads Fleischmann's Yeast

-------- ------------ --------------------------------
1 1/2 cups orange juice
1 cup plus 2 tablespoons oat bran
3 1/2 cups all-purpose flour (3 1/2 to 4 cups)
2 packages Fleischmann's� Active Dry or Rapid Rise
Yeast
1/3 cup brown sugar
2 teaspoons orange peel
1/2 cup water
1/4 cup vegetable oil -- at room temperature
1 egg white -- lightly beaten
ORANGE DATE FILLING

1 8-ounce package chopped or pitted dates -- snipped
1 cup orange juice
3/4 cup oat bran
1/2 teaspoon ground cinnamon
Baking spray
Bring orange juice to boil; remove from heat and stir in 1 cup oat bran.
Cool to very warm (120� to 130�F), about 15 minutes.
In large bowl, combine 1 cup flour, undissolved yeast, brown sugar, orange
peel and salt. Heat water and vegetable oil until very warm, 120� to
130�F. Stir liquids into dry ingredients. Add oat bran mixture; stir
vigorously until well blended. Stir in enough additional flour to make
soft dough.
Knead on lightly floured surface until smooth and elastic, about 8 to 10

minutes. Place in bowl coated with cooking spray. Spray top of dough with
cooking spray. Cover; let rise in warm, draft-free place until doubled in
size, about 1 hour. (For Fleischmann's� Rapid Rise Yeast, cover kneaded
dough. Let rest on floured surface 10 minutes. Proceed with recipe.)
Prepare Orange-Date Filling: Heat chopped dates or pitted dates (snipped)

and orange juice in saucepan over medium heat. Simmer 8 minutes, stirring
occasionally, until very thick. Stir in oat bran and ground cinnamon.
Cool.
Punch dough down. Divide dough into two equal pieces; roll each piece to
14-inch circle. Spread half of filling over each circle to within 1/2-inch
of edge. Cut each into 8 pie-shaped wedges. Roll up from wide ends to make
crescents. Place crescents on baking sheets coated with cooking spray;
curve ends slightly. Spray tops of crescents with cooking spray. Cover;
let rise in warm, draft-free place until doubled in size, about 15
minutes.
Brush with egg white; sprinkle with remaining oat bran. Bake at 375�F for
20 minutes or until done. Remove from pans; cool on wire racks.
Source:
Yield:
"16 Rolls"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 0 964 14 2018 0 0 0 0 0 0 0 0 2662 0 0 0 0
Oh Calcutta Cucumber Salad
Recipe By :
Categories : California Olive Industry Salads

-------- ------------ --------------------------------
2 cups California ripe olive halves
3 cups plum tomatoes -- seeded and diced
1 cup zucchini -- diced
1 cup cucumber -- seeded and diced
1/2 cup Italian dressing
1 tablespoon curry powder
Combine ripe olive halves with next three ingredients in large bowl.
Reserve. Combine Italian dressing and curry powder. Whip well. Add
dressing to olive mixture. Stir gently. Cover. Refrigerate at least 1
hour.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 4281 0 0 0 758 0
Olive Lovers' Pasta
Recipe By :

-------- ------------ --------------------------------
1 12-ounce package tri-color pasta twists -- cooked and drained
1/2 cup sliced black olives
1/2 cup sliced Spanish olives
In a medium saucepan, simmer sauce over low heat, stirring occasionally

until heated through. Spoon sauce and olives over pasta; toss to coat
well. Sprinkle with Parmesan cheese.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 474 848 0 3584 0
Oregon Hazelnut Energy Balls
Recipe By :

-------- ------------ --------------------------------
1/3 cup honey
3/4 cup dry milk
1 cup Muesli
1 cup Oregon hazelnuts -- chopped
Mix together peanut butter, honey, dry milk, cheese and Muesli; let rest
for 5 minutes and roll into approximately 20 1-inch balls. Roll in chopped
Oregon hazelnuts.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat;
Nutr. Assoc. : 0 0 0 0 5883 3677
Oregon Hazelnut Stuffed Artichokes
Recipe By :
Categories : Dundee Hazelnuts Side Dishes
The Oregon Hazelnut Industry Vegetables

-------- ------------ --------------------------------
4 medium artichokes
1/2 cup chopped and roasted Oregon hazelnuts
(about 2 ounces)
1/2 cup seasoned (Italian style) dry bread crumbs
1/4 cup chopped pimiento-stuffed olives
1 clove garlic -- pressed
2 tablespoons melted butter or margarine
Boiling water
1 teaspoon salt
Wash artichokes. Cut off stems at base and remove small bottom leaves.
Trim tips of leaves and cut off about 1 inch from top of artichokes.
Combine hazelnuts, crumbs, olives, garlic and butter; stir with a tossing
motion to coat mixture with the butter. Spoon between leaves of
artichokes. Stand them upright in deep saucepan large enough to hold
snugly. Add 1" boiling water and salt. (Pour water around not over
artichokes.) Cover and boil gently 35 to 45 minutes, or until base of
artichokes can be pierced easily with a fork. Add more boiling water, if
needed. Serve with additional melted butter, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 3677 4866 4281 0 4131 0 0

Oregon Hazelnut Vegetable Pie
Recipe By :
Categories : Dundee Hazelnuts Main Dishes

-------- ------------ --------------------------------
1 cup fresh broccoli -- chopped*
1 cup fresh cauliflower -- sliced*
2 cups fresh spinach -- chopped*
1 cup Cheddar cheese -- grated
1 cup coarsely chopped Oregon hazelnuts
1 1/2 cups milk
1 cup Bisquick
4 eggs
1 teaspoon garlic salt
1/4 teaspoon pepper
Pre-cook broccoli and cauliflower until almost tender (about 5 minutes.)

Drain well. Combine broccoli, cauliflower, spinach, onion, green pepper
and cheese. Divide into two well-greased 8-inch pie pans. Top with Oregon
hazelnuts. Beat together milk, Bisquick, eggs, garlic salt and pepper;
pour over vegetable mixture. Bake at 400�F for 35 to 40 minutes, until
golden brown. Allow to stand for 5 minutes before cutting.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This dish may be prepared ahead and frozen, unbaked. Cover tightly
with aluminum foil before freezing. Do not defrost, but bake an
additional 10 to 15 minutes.
* 10-ounce packages of frozen chopped broccoli, cauliflower and

spinach may be substituted for fresh. Thaw and drain well. Do not
pre-cook.
Nutr. Assoc. : 0 26073 0 0 20088 0 3677 0 2250 0 0 0
Original Fiesta Bean Salad
Recipe By :

-------- ------------ --------------------------------
2 1/2 cups cooked white pea beans
2 large stalks celery -- sliced diagonally
1 small onion -- diced
1 small green or red pepper -- sliced
1/2 cup black olives -- sliced (optional)
1 cup cherry tomatoes -- halved
3 tablespoons vegetable oil (such as canola)
5 tablespoons white vinegar
1/4 cup granulated sugar
1/2 teaspoon dry mustard
1/2 teaspoon salt
1 pinch paprika
Combine cooked beans, celery, onion, green or red pepper, olives and
tomatoes in a large bowl. Mix remaining ingredients together and pour over
bean mixture; mix well. Cover and refrigerate at least 4 hours or
overnight.
Source:
T(Refrigerate):
"4:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : � An excellent source of Riboflavin & Folate.

� A good source of Vitamin E & Magnesium.
� A high source of dietary fibre.
____________________

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 5513 0 0 4693 0 0 1563 0 0 0 0 0 0
Panzanella Stuffed Tomato

Recipe By :

-------- ------------ --------------------------------
2 cups french bread -- in half inch cubes
2 1/2 cups onion -- thinly sliced
1 1/2 cups cucumber -- thinly sliced, peeled
1/2 cup capers
1/2 cup parsley -- flat-leafed, finely chopped
5 garlic cloves -- minced
1 cup olive oil
1/3 cup red wine or balsamic vinegar
10 medium Florida tomatoes
Ground black pepper and salt to taste
On a sheet pan, toast bread cubes for about 5 minutes until lightly
browned.
In a bowl, combine onion, cucumber, capers, parsley, garlic and the bread
cubes. In a small bowl, combine oil, vinegar, salt and pepper. Pour over
salad mixture and toss. Let sit at room temperature for about an hour
prior to serving.
Core tomatoes. Scoop out pulp and seeds and discard. Make several slits
3/4 down sides of tomato creating an open cup. Fill with tangy salad
mixture.
Description:
"Fling open the windows and let's eat outdoors! We voted this the
ideal patio dining appetizer; a light, fresh but surprisingly dynamic
flavor, simple to make and fun to serve."
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Serving Ideas : Makes the perfect appetizer or side dish.
Nutr. Assoc. : 20157 0 0 2478 0 620 0 2140 26093 0
Pappu Charuu (Vegetable and Lentil Soup-Like Dish)
Recipe By :
Soups/ Stews

-------- ------------ --------------------------------
1 cup split red gram - arhar dal in Hindi,
kandipappu in Telugu
2 1/2 cups water
SET ONE
2 medium onions
2 long green chiles
3 medium tomatoes
4 French beans
2 drumsticks
1 carrot
6 okras (ladies finger)
1 teaspoon red chile powder
3 teaspoons tamarind extract
1 fist full coriander leaves
15 curry leaves
Salt -- to taste
5 cups water
SET TWO
1/2 teaspoon fenugreek seeds
1/2 teaspoon cumin
5 whole clove garlic
Wash the dal and boil in water until thoroughly cooked. Remove from heat,
let cool and make into a paste in a grinder. Keep aside.
Meanwhile chop all the vegetables into bite-sized pieces except the
drumstick which is cut into 2 1/2 inch pieces. In a pot mix the
vegetables, the above paste and the remaining ingredients in set 1 and
bring to a boil on high heat. Reduce the heat to medium and let cook until
the vegetables are cooked. Remove from heat and keep aside.
In a deep skillet heat butter on low heat and add mustard seeds and cumin.
When the mustard seeds start to pop add fenugreek seeds and slightly
crushed garlic cloves. When the garlic starts to turn light brown add
contents from pot. Raise the heat to high and bring to a boil.
Serve hot.
Cuisine:
"Indian"
Source:
T(Cooking time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Serving Ideas : This dish goes very well with uthappam, plain white rice, idli and
dosa.
Nutr. Assoc. : 0 3920 0 0 0 0 3577 0 3323 2575 0 985 2614 0 0 26601 0 0 0

0 0 3271 3271 939 0 0
Parmesan Herb Bread
Recipe By :
Yeast Bread

-------- ------------ --------------------------------
3 1/2 cups all-purpose flour (3 1/2 to 4 1/4 cups)
1 cup grated Parmesan cheese (4 ounces)
2 tablespoons sugar
2 packages Fleischmann's� Rapid Rise Yeast
2 teaspoons fines herbes
1 teaspoon salt
1 1/4 cups water
1 egg -- at room temperature
In large bowl, combine 1 1/2 cups flour, cheese, sugar, undissolved yeast,
fines herbes and salt. Heat water until very warm (125� to 130�F); stir
into dry ingredients. Stir in whole egg and enough remaining flour to make
soft dough. Knead on lightly floured surface, until smooth and elastic,
about 4 minutes. Cover; let rest 10 minutes.
Roll dough to 7- � 11-inch rectangle. Roll up tightly from short end as

for jelly roll; pinch seam and ends to seal. Place in greased 8 1/2- � 4
1/2-inch loaf pan. Cover, let rise in warm, draft-free place until doubled
in size, about 20 to 40 minutes.
Brush loaf with egg white. Bake at 375�F for 25 to 30 minutes or until
done. Remove from pan; cool on wire rack.
Source:
Yield:
"1 Loaf"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 14 1034 0 26366 4164 0 0 0 0
Pasta and Walnut Fruit Salad
Recipe By :
Salads

-------- ------------ --------------------------------
8 ounces Medium Shells, Rotini or other medium
1 cup non-fat plain yogurt
1 tablespoon honey
1/4 cup frozen orange juice concentrate -- thawed
1 11-ounce can juice-packed mandarin oranges -- drained
1 cup seedless red grapes -- cut into halves
1 cup seedless green grapes -- cut into halves
1 apple -- cored and chopped
1/2 cup sliced celery
1/2 cup walnut halves
Prepare pasta according to package directions; drain. In a small bowl,

blend yogurt, honey and orange juice concentrate. In a large bowl, combine
pasta and remaining ingredients. Add yogurt mixture; toss to coat. Cover
and chill thoroughly.
Serves 6-8
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 4785 20137 0 0 4086 4707 3582 0 0 5471
Pasta and Walnut Stir-Fry

Recipe By :
Stir-Fry

-------- ------------ --------------------------------
8 ounces Angel Hair or Capellini -- uncooked
3 tablespoons low-sodium soy sauce
1 teaspoon sugar
1/8 teaspoon hot red pepper flakes
2 large carrots -- thinly sliced
1 red or yellow bell pepper -- ribs and seeds removed, cut
into small strips
3/4 cup toasted walnuts* -- divided
1/2 small red onion -- thinly sliced
4 ounces fresh snow peas
4 fresh mushrooms -- sliced
1/4 cup water
Prepare pasta according to package directions. While pasta is cooking, in

a small bowl, combine soy sauce, vegetable oil, sugar and red pepper
flakes.
Heat oil in a medium skillet over high heat. Add carrots, pepper, walnuts,
onion, snow peas and mushrooms. Stir-fry 1 minute. Add water. Cook and
stir 3 minutes longer. Add pasta and toss to mix. Add soy sauce mixture;
toss well and serve.
Serves 4-6
Cuisine:
"Asian"
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : *To toast walnuts: In small skillet, heat 1 teaspoon vegetable

oil. Add walnuts and cook and stir until browned, about 3 to 4
minutes.
Nutr. Assoc. : 1322 0 0 0 4714 0 0 2236 5471 0 0 0 0
Pasta Mexicali
Recipe By :
Pasta

-------- ------------ --------------------------------
8 ounces Penne, Mostaccioli, or Rotini -- uncooked
1 16-ounce can black beans -- rinsed and drained
1 16-ounce can cannellini beans -- rinsed and drained
1 11-ounce can yellow corn kernels -- drained
1 cup chopped red onion
1/2 cup finely diced red bell pepper
1/4 cup chopped fresh cilantro (1/4 to 1/2 cup)
1/2 cup chopped fresh parsley
OR
2 tablespoons dried parsley
1/4 cup cider vinegar
1 tablespoon Dijon mustard
1 1/2 teaspoons ground cumin
1/2 teaspoon cayenne pepper -- (optional)
Prepare pasta according to package directions; drain. In a large bowl,

combine pasta, beans, corn, onion, bell pepper, cilantro and parsley. In a
separate bowl, combine vinegar, Dijon mustard, garlic, cumin, cayenne and
black pepper. Slowly whisk oil into vinegar mixture. Add vinegar mixture
to pasta and stir well. Serve well-chilled.
Cuisine:
"Mexican"
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 311 578 512 26006 2679 20165 384 20067 0 2130706543 0 0 0 0
0 0 0
Pasta Primavera
Recipe By :
Pasta
-------- ------------ --------------------------------
1 16-ounce package Linguine or other long pasta shape -- uncooked
OR
1 cup snow peas
1 cup broccoli flowerettes
1 cup cauliflower flowerettes
1 cup red and yellow bell pepper -- peeled and julienned
1 baby carrot -- peeled and julienned
1/2 cup shiitake, morel or chanterelle mushrooms
4 fresh basil leaves
OR
2 teaspoons minced fresh chervil
1 cup grated Parmesan cheese
Cook pasta according to package directions; drain. Heat oil. Add remaining
ingredients except Parmesan. Saut� over medium heat for 3 minutes. Toss
with pasta. Sprinkle with fresh herbs, Parmesan and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4365 0 0 2130706543 0 2358 2512 4695 26070 4196 0 0

2130706543 0 0
Pasta Primavera Piquante
Recipe By :

-------- ------------ --------------------------------
1 tablespoon olive oil or vegetable oil
3/4 cup chopped sweet red pepper
3 cups sliced fresh mushrooms (about 8 oz.)
3/4 cup reduced-calorie Italian salad dressing
OR
2 tablespoons red wine vinegar
12 ounces angel hair pasta -- uncooked
Salt and ground black pepper -- to taste
Grated Parmesan cheese (optional)
In large skillet or wok over medium-high heat, heat oil; add garlic. Cook
1 minute, stirring constantly; do not brown.
Add peppers and onion; cook 1 minute. Add broccoli and mushrooms; cook,
stirring frequently, 3 minutes or until crisp-tender.
Stir in salad dressing and vinegar; remove from heat.
Meanwhile, cook pasta according to package directions.
Toss vegetable mixture and hot pasta until well blended; season to taste.
Sprinkle with cheese, if desired.
6 servings (about 1 1/3 cups each)
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 986 0 3591 4713 0 2358 4977 3993 2140 0 2130706543 0 0 0
Pasta Toss Primavera
Recipe By :
Rag�

-------- ------------ --------------------------------
1 18 1/4-ounce jar Rag� Pasta Toss Sauce � Herbs & Olive Oil
with Tomatoes and Garlic
2 ounces penne -- uncooked
1 medium zucchini -- quartered lengthwise and sliced
In a medium saucepan, simmer sauce over low heat until heated through,
stirring occasionally.
Meanwhile, cook pasta according to package directions; during last 3

minutes of cooking, add vegetables to pasta cooking water. Drain pasta and
vegetables well.
Spoon sauce over pasta and vegetables; sprinkle with Parmesan cheese. Toss
to coat
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 471 312 2358 0 0 0
Pasta with Cream Sauce and Mushrooms
Recipe By :
Categories : Indiana Soybean Board Main Dishes
Pasta

-------- ------------ --------------------------------
2 tablespoons chopped onions
1 teaspoon oregano
1/4 teaspoon dried rosemary
1/4 cup white wine
1 2/3 cups soymilk
1/4 cup margarine
1/2 teaspoon salt
1/2 teaspoon white pepper
1 bay leaf
1/4 cup flour
2 cups fresh vegetables (try broccoli, mushrooms,
cauliflower, and zucchini) -- cut into small pieces
1 pound pasta -- cooked
In a large saucepan, heat the olive oil over low heat. Add the onion and
garlic, and saut� until tender. Add the oregano, thyme, and rosemary, and
saut� a few minutes more. Add the wine and bring to a boil.
Add the soymilk, margarine, salt, pepper, and bay leaf. Return the mixture
to a boil, stirring occasionally until the margarine melts. Add the flour
a tablespoon at a time, whisking after each addition to avoid lumps. Stir
until the mixture thickens, about 2 minutes.
Place the vegetables in a steamer or metal sieve over boiling water and
steam until just tender. To serve, toss the vegetables with the freshly
cooked pasta. Pour the sauce over the pasta and vegetables, and toss to
mix.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 3159 0 0 5062 0 0 0 0 0 206 0
Pasta with Roasted Peppers
Recipe By :
Rag�

-------- ------------ --------------------------------
1 7-ounce jar roasted red peppers -- drained and chopped
1 tablespoon minced fresh parsley
1/4 teaspoon crushed red pepper flakes
1 16-ounce package rotini -- cooked and drained
In a medium saucepan, simmer sauce over low heat, stirring occasionally

until heated through. Add peppers, parsley and crushed red pepper. Spoon
sauce over hot pasta. Toss to coat well. Sprinkle with Parmesan cheese.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 474 0 0 4714 0 0
Penne with Zucchini and Parmesan
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Penne, Mostaccioli, or other medium pasta
shape -- uncooked
1 pound medium zucchini
2 tablespoons butter or margarine
OR
1 large clove garlic -- minced
1/4 teaspoon hot red pepper flakes -- or to taste
2/3 cup freshly grated Parmesan cheese
Grated Parmesan cheese -- to taste
Cook pasta according to package directions. While pasta is cooking, grate

zucchini.
Heat butter and oil together in large skillet until mixture begins to
bubble. Add grated zucchini and cook about 3 minutes. Add garlic and cook
1 more minute, stirring constantly. Stir in hot pepper flakes and 2/3 cup
of grated Parmesan cheese. Heat 1 minute more.
When pasta is done, drain well. Toss skillet mixture with pasta. Top with
additional Parmesan, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 323 5663 0 0 0 2130706543 0 4714 1034 1034

Pesto Presto Eggplant Parmigiana
Recipe By :
Categories : California Olive Industry Main Dishes
Pasta

-------- ------------ --------------------------------
2 cups California ripe olive slices
1/2 cup herb pesto*
1/2 cup Mozzarella cheese -- grated
1 28-ounce can herbed pasta sauce**
6 slices eggplant -- 3/4-inch thick
3/4 cup Parmesan cheese -- grated
Combine ripe olive slices with pesto and Mozzarella. Reserve. Pour half
the pasta sauce into large baking pan(s) treated with non stick spray.
Place eggplant slices on sauce. Divide olive mixture over eggplant slices,
about 1/2 cup for each slice. Top with remaining sauce. Sprinkle with each
slice with 2 tablespoon grated Parmesan. Bake at 350�F for about 35
minutes, or until top is golden and sauce is bubbly.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 3 Fat;
NOTES : * Romance & trade

** Del Monte & trade; D'Italia
Nutr. Assoc. : 4281 4449 0 1001 0 0
Pistachio Pasta Salad Florentine
Recipe By :
Categories : Pasta Salads
The National Honey Board

-------- ------------ --------------------------------
6 ounces pasta -- small tube shape
2 cups fresh spinach -- torn
2 cups halved cherry tomatoes
1 1/2 cups frozen peas -- thawed
1/2 cup pistachio nuts -- shelled
2 tablespoons honey
2 1/2 tablespoons Dijon mustard
1 egg white
1 1/2 teaspoons oregano -- crumbled
Thaw peas quickly by placing in a sieve and rinsing with hot water. Drop
pasta into boiling water, return to boil. Cook 10 to 15 minutes or until
tender. Drain. Toss pasta, spinach, tomatoes, peas, pistachios and
dressing (see below) in large bowl.
Makes 4 servings; 2 cups salad each.
Dressing: Combine 2 tablespoons honey, 2-1/2 tablespoon Dijon mustard, 3

tablespoons red wine vinegar, 1 egg white, 1-1/2 teaspoons dried oregano
(crumbled) and 1/2 teaspoon garlic powder. Makes 1/2 cup.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat;
NOTES : Suggested pasta: penne mostaccioli, rigatoni.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Pizza Proven�al
Recipe By :

-------- ------------ --------------------------------
1 long loaf French bread -- split lengthwise
1 cup thinly sliced yellow pepper
1 cup thinly sliced red pepper
1 cup thinly sliced zucchini
1/2 cup sliced black olives
2 tablespoons minced fresh parsley
Preheat oven to 375 degrees F. Place French bread halves on baking sheet.
Evenly top each with pizza sauce. Layer yellow and red peppers, zucchini
and black olives. Sprinkle with Mozzarella cheese and parsley. Bake 20-25
minutes or until cheese is bubbly.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 593 455 2854 20164 26099 0 0 0
Primavera Pizza
Recipe By :

-------- ------------ --------------------------------
1 tablespoon olive or vegetable oil
1 medium red or green bell pepper -- seeded, cut in strips
1 onion -- thinly sliced
1 medium carrot -- thinly sliced
1 clove garlic -- pressed
1/2 Classic Pizza Dough
1 1/2 cups shredded Mozzarella cheese (6 ounces)
1 1/2 cups mushroom slices (1/4-inch thick)
3/4 cup spaghetti sauce
1/4 cup grated Parmesan cheese (1 ounce)
1/2 teaspoon crushed red pepper (flakes) -- optional
Place oil, pepper, onion, carrot and garlic in large skillet over
medium-high heat; stir and cook 4 minutes or until tender-crisp; remove
from heat.
Roll dough to 14 � 10-inch rectangle; fit into bottom and up sides of

greased 13 � 9-inch baking pan. Sprinkle 1 cup Mozzarella cheese over
dough. Arrange mushroom slices over cheese; drizzle with spaghetti sauce.
Top with bell pepper mixture, remaining Mozzarella and Parmesan cheeses.
Sprinkle with red pepper.
Bake at 425�F on bottom rack for 30 minutes or until crust is crisp and
lightly browned.
Source:
Yield:
"1 (13 � 9-inch) pizza"
T(Baking Time):
"0:30"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 986 4693 0 0 0 0 922 4977 0 1034 3002
Primavera with Zucchini, Tomato and Corn
Recipe By :
Vegetables

-------- ------------ --------------------------------
1 pound Mostaccioli, Medium Shells, or other
medium pasta shape -- uncooked
1 medium red onion -- chopped
2 cups chopped zucchini
2 cups chopped fresh tomato
1 cup fresh corn
OR
1 cup frozen corn -- thawed
1 cup skim milk
1/4 cup minced Italian flat-leaf parsley
Additional freshly grated Parmesan cheese
(optional garnish) -- freshly grated Parmesan cheese
Heat the oil in a large skillet. Add the garlic, red onion and zucchini
and cook over medium-high heat until the garlic and onion are golden.
Reduce heat to medium and add the tomato, corn, red pepper flakes, skim
milk and Parmesan cheese. Stir until the cheese is melted and the
vegetables are hot. Add the pasta and parsley and mix thoroughly. Season
with salt and pepper to taste.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 323 0 0 0 0 26059 26075 0 2130706543 4714 0 1034 3394 4826
1034 0
Rice and Artichoke Heart Baked
Recipe By :
Categories : California Egg Commission Casseroles
Eggs

-------- ------------ --------------------------------
1 1/2 cups marinated artichoke hearts -- drained and chopped
3 cups cooked brown rice -- chilled
3 cups shredded Cheddar cheese
12 large California Fresh Eggs
1 1/2 cups milk
1 teaspoon dry mustard
1/4 teaspoon paprika
Preheat oven to 350�. Mix together artichoke hearts, rice and cheese and
pour into a greased 8 12 baking dish. Whisk together eggs, milk, and
mustard and pour over rice mixture. Sprinkle with seasonings. (At this
point, dish can be refrigerated overnight). Bake 50 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0
Other Carbohydrates
NOTES : The Cheshire Cat * 36 West Valerio * Santa Barbara, CA 93101 *

(805) 569-1610.
Nutr. Assoc. : 0 0 0 3854 4138 0 0 0
Rice Salad with Wasabi Dressing
Recipe By :
Categories : New Zealand Wasabi Rice
Salads

-------- ------------ --------------------------------
Wasabi Dressing -- see recipe
3 spring onions (scallions)
1 sweet red bell pepper
1 small cucumber -- peeled
2 cups white rice -- cooked
OR
2 cups brown rice -- cooked
Thinly slice spring onions.
Core, seed and dice red pepper into small pieces.
Cut the cucumber in half lengthwise and scoop out seeds. Can remove part
or all of skin if desired.
Cut cucumber crosswise thinly into crescent shaped slices.
Add vegetables and rice to dressing and toss well.
Source:
"New Zealand Wasabi Limited"
"http://www.wasabi.co.nz/top.html"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 5103 4695 0 4736 0 2130706543
Wasabi Dressing
Recipe By :
Categories : New Zealand Wasabi Salads

-------- ------------ --------------------------------
2 teaspoons Namida Wasabi paste (Hot)
1/4 cup rice wine vinegar
1 tablespoon sesame oil
1 teaspoon sugar
1 teaspoon ground white pepper
1/2 teaspoon grated lemon zest
Combine all dressing ingredients (including Wasabi paste) and whisk until
smooth. A blender or food processor works well with this.
Source:
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with Rice Salad.
Nutr. Assoc. : 1685 0 0 0 0 0 802
Roasted Oregon Hazelnut Salad
Recipe By :
Categories : Dundee Hazelnuts Salads

-------- ------------ --------------------------------
1 head Romaine -- torn into bite-size pieces
1 avocado -- peeled and cubed
2 tomatoes -- seeded and sliced
1/2 cup roasted Oregon hazelnuts
1/2 cup alfalfa sprouts
1/3 cup green onions -- sliced
1/2 cup Mozzarella cheese -- shredded
DRESSING
2 tablespoons white wine vinegar
1/3 cup olive oil
Freshly ground pepper -- to taste
Chop nuts, saving a few whole nuts for garnish. In a large salad bowl,
toss Romaine, avocado, tomatoes, nuts, sprouts, onions, and cheese. In a
small bowl, whisk together vinegar and mustard. Gradually drizzle in olive
oil. Whisk; add pepper. Chill and pour over salad just before serving.
Garnish with whole roasted hazelnuts.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1280 0 0 3677 0 0 0 0 0 0 0 0 0
Roasted Vegetable Lasagne
Recipe By :
Vegetables

-------- ------------ --------------------------------
Vegetable oil cooking spray
8 ounces mushrooms -- halved
2 zucchini
OR
2 yellow squash -- halved lengthwise and cut crosswise into
1/2-inch pieces
2 yellow or red bell peppers -- cut into 1-inch pieces
1 small red onion -- cut into 1-inch pieces
1 teaspoon olive oil
OR
1/2 teaspoon dried rosemary -- crushed
1 26-ounce jar fat-free spaghetti sauce
1 15-ounce container part-skim Ricotta cheese
1 10-ounce package frozen chopped spinach -- thawed, squeezed dry
1 large egg white
1 cup shredded part-skim Mozzarella cheese
Prepare lasagne according to package directions. While lasagne is cooking,

heat oven to 425�F. Coat a shallow metal roasting pan with cooking spray.
Add mushrooms, squash, bell peppers and onion. In a small dish, combine
vinegar, oil, garlic and rosemary; brush evenly over vegetables. Bake
vegetables 15 minutes; toss vegetables. Continue baking 8 to 10 minutes or
until vegetables are browned and tender.
Spoon 1 cup spaghetti sauce over bottom of 13 � 9-inch baking dish.

Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce.
Cover lasagne with 1 cup sauce. In a medium bowl, combine Ricotta cheese,
spinach, egg white and hot red pepper flakes. Drop half the cheese mixture
by spoonfuls over sauce; arrange half of the roasted vegetables between
spoonfuls of cheese mixture. Arrange another 4 pieces of lasagne over
cheese and vegetables, pressing lightly; top with 1 cup sauce. Repeat
layering with remaining cheese, roasted vegetables, 4 pieces of lasagne
and remaining sauce.
Reduce oven temperature to 375�F. Cover lasagne with foil; bake 45

minutes. Uncover; sprinkle with Mozzarella and Parmesan cheese; continue
baking, uncovered, 5 minutes or until cheese is melted. Let stand 10
minutes before serving.
Source:
- - - - - - - - - - - - - - - - - - -
1/2 Fat; 0 Other Carbohydrates
Nutr. Assoc. : 306 5443 0 2130706543 0 5654 2236 0 0 986 0 2130706543 0 0

896 1268 0 0 4714 921 0
Rustic Tomato-Bread Salad
Recipe By :
Categories : California Tomato Commission Salads

-------- ------------ --------------------------------
4 cups fresh California tomatoes -- diced into 1/2-inch pieces (1
1/2-pounds; about 5 medium tomatoes)
3/4 cup slivered red onion
1/2 cup water
1/3 cup olive oil
1/3 cup white wine vinegar
1 teaspoon ground black pepper
1 teaspoon salt
1 teaspoon sugar
1/2 cup shredded fresh basil
6 cups day-old dense crusty bread -- cut or torn into 1-inch
cubes (about 1/2-pounds)
Combine all ingredients except bread in a large bowl; let stand for
flavors to develop, about 10 minutes. Add bread; toss well to coat. If
bread seems dry, sprinkle with an additional tablespoon or two of water.
Salad will hold several hours at room temperature before serving.
Source:
- - - - - - - - - - - - - - - - - - -
Carbohydrates
Nutr. Assoc. : 5296 2679 0 0 0 0 0 0 20028 2337 0
Sea Parsley� Pasta
Recipe By :
Categories : Ocean Produce International Pasta

-------- ------------ --------------------------------
Add 10 grams of finely chopped Sea Parsley� to your favorite recipe for
pasta dough.
Source:
"Ocean Produce International"
"http://www.oceanproduce.com/"
- - - - - - - - - - - - - - - - - - -
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein;
0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Carbohydrates
Nutr. Assoc. :
Sea Parsley�, Potato and Chick Pea Salad
Recipe By :
Categories : Ocean Produce International Salads

-------- ------------ --------------------------------
FOR THE SALAD
1 pound red-skinned potatoes -- cut into 1/2 inch cubes (3 cups)
3 green onions -- including tops, white and green sliced
separately
1 cup cooked chick peas
FOR THE DRESSING

2 tablespoons apple juice
1/2 teaspoon dried basil -- crumbled
5 grams Sea Parsley�
1/2 clove garlic -- minced (optional)
Bring a large saucepan of water to a boil over moderately high heat. Add
the potatoes. When the water returns to a boil, cook the potatoes for 6 to
7 minutes or until they are fork-tender. Add the white part of the green
onions during the last minute of cooking.
Meanwhile, prepare the dressing. In a food processor, mix together the

oil, Sea Parsley�, mustard, vinegar, apple juice, basil and garlic for 30
seconds or until the Sea Parsley� is in little pieces.
Place the green part of the onions and the chick peas in a colander and
set in the sink. Drain the potatoes into the colander, then transfer the
vegetables to a salad bowl and toss with the dressing.
Serve warm or chilled.
Source:
"Ocean Produce International"
"http://www.oceanproduce.com/"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 4716 0 346 0 0 0 0 0 0 524 0 0
Simply Tortellini
Recipe By :

-------- ------------ --------------------------------
2 pounds frozen cheese tortellini
Chopped fresh parsley
In a large saucepan, cook tortellini according to package directions.

Drain and set aside.
In a medium saucepan, simmer sauce until heated through. Spoon sauce over
hot tortellini. Top with cheese and parsley.
Serves 8 to 10.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 25005 471 0 0
Slimmed Down Lasagne
Recipe By :

-------- ------------ --------------------------------
1 16-ounce package lasagne -- uncooked
2 cups part-skim Ricotta
OR
2 cups lowfat cottage cheese (1 lb.)
oz.) -- divided
1 egg
OR
egg substitute equivalent
1 tablespoon dried parsley flakes
1 teaspoon garlic powder
1 27 1/2-ounce jar Rag� Light Pasta Sauce � Garden Harvest
Cook pasta according to package directions; drain. Lay flat on foil to

cool. Heat oven to 375 degrees F.
In large bowl, stir together Ricotta cheese, 1 1/2 cups Mozzarella cheese,
egg, parsley and garlic powder.
In 13 � 9 � 2-inch baking dish, spread 1/4 cup sauce. Arrange 4 pasta
pieces lengthwise over sauce, overlapping edges. Spread one-third cheese
mixture over pasta; sprinkle with 1 tablespoon Parmesan cheese. Spread 2/3
cup sauce evenly over cheese layer.
Repeat layers TWICE, beginning and ending with pasta. Spread remaining
sauce over pasta; sprinkle with remaining Mozzarella and Parmesan cheese.
Cover with foil.
Bake 50 minutes, or until hot and bubbly. Let stand 10 minutes before
cutting.
Makes 12 servings (each piece about 3 � 3 1/2 inches)
Source:
"Rag�"
T(Baking Time):
"0:50"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3878 2130706543 0 4047 921 3218 0 2130706543 3134 0 1508 0
Sloppy Joes
Recipe By :
Categories : Indiana Soybean Board Sandwiches
TSP/ TVP

-------- ------------ --------------------------------
1 cup textured soy protein (TSP, also called
TVP)
1 cup boiling water
1 16-ounce can sloppy joe sauce
4 whole wheat hamburger rolls
To rehydrate the TVP, place the TVP in a medium saucepan and pour the
boiling water over it. Add the sloppy joe sauce to the TVP; cook over low
heat until heated through. To serve, pour the TVP mixture over the
hamburger rolls.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 26389 0 0 1649
Smoked Corn Stuffed Pepper
Recipe By :
Categories : Microwave Rice
Side Dishes The Rice Council

-------- ------------ --------------------------------
8 large green peppers
1 1/4 teaspoons salt -- divided
1 teaspoon ground black pepper
3 cups cooked rice
1 15-ounce can black beans -- drained and rinsed
1 11-ounce can Mexican-style corn -- drained
1 cup chopped walnuts
1 4-ounce can chopped green chiles
1/2 teaspoon liquid smoke
1/2 teaspoon ground cumin
1/2 cup shredded Monterey Jack cheese
2 ounces jalape�o peppers (optional)
Jalape�o pepper slices -- for garnish
Cut a thin slice from stem end of each pepper; remove seeds and membranes;
rinse. Cook peppers 5 minutes in enough boiling water to cover; drain.
Season inside of peppers with 1 teaspoon salt and black pepper; set aside.
Combine rice, beans, corn, onion, walnuts, chiles, liquid smoke, cumin and
remaining 1/4 teaspoon salt. Spoon 1 cup rice mixture into each pepper;
stand upright in 13 � 9-inch baking pan. Cover pan with foil; bake at 350
degrees 20 minutes. Remove cover, sprinkle peppers with cheese. Cook an
additional 5 minutes or until cheese is melted. Garnish with jalape�o
pepper slices.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
NOTES : Microwave Oven Instructions

Cut a thin slice from stem end of each pepper; remove seeds and
membranes and rinse. Season with 1 teaspoon salt and black pepper;
set upside down on a paper towel to drain. Combine rice, corn,
onion, walnuts, chiles, liquid smoke, cumin and 1/4 teaspoon salt
in 13�9-inch casserole. Cook on HIGH 2 minutes. Spoon 1 cup
mixture into each pepper; place them back in casserole. Pour
1/4-inch water in bottom of dish. Cover with vented plastic wrap.
Microwave on MEDIUM 7 minutes. Uncover and sprinkle cheese on top
of each pepper. Microwave on HIGH 1 minute. Garnish with jalape�o
pepper slices.
Nutr. Assoc. : 0 0 0 0 157 26432 0 0 3575 3962 0 26152 2130706543
2130706543
Spaghetti with Roasted Zucchini and Olives
Recipe By :
Side Dishes

-------- ------------ --------------------------------
1 pound Spaghetti, Thin Spaghetti or Linguine -- uncooked
3 medium zucchini -- sliced into 1/2 inch slices
2 medium onions -- chopped
1 12-ounce jar roasted peppers -- drained and diced (liquid reserved)
12 black olives -- sliced
1/4 cup crumbled Feta cheese
Prepare pasta according to package directions. Drain and rinse with cold
water; drain again.
Preheat oven to 500�F. Spray 2 large cookie sheets with vegetable oil
cooking spray. Lay the zucchini on the sheets and spray them with cooking
spray. Roast the zucchini 8 to 10 minutes, until tender.
In a medium, non-stick skillet warm the vegetable oil over medium heat.
Add the onion and garlic and saut� it until lightly browned, about 5
minutes. Add the onion and garlic to the zucchini and stir in the roasted
peppers, olives, red pepper flakes and pasta. Season with salt and pepper
and sprinkle with Feta cheese.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 1405 0 0 0 0 0 0 4714 0 0
Spanish Lasagne
Recipe By :
Pasta

-------- ------------ --------------------------------
2 red bell peppers -- diced
1 28-ounce can crushed tomatoes
1/2 teaspoon salt
1 10-ounce package frozen peas -- thawed
Pinch saffron
Grated zest of 2 oranges*
3 cups grated part-skim Mozzarella cheese -- divided
Cook lasagne according to package directions; drain.
Preheat oven to 350�F. Warm the oil in a large, non-stick skillet over
medium heat. Add peppers and garlic. Saut� until peppers are very soft.
Add tomatoes, saffron, orange zest and salt. Remove from heat and set
aside 1 cup of tomato mixture.
Spread a little of the tomato mixture in the bottom of a 9 � 13 � 2-inch

baking dish. Cover with four pieces of lasagne (three lengthwise, one
widthwise) and then continue by adding cheese, peas, tomatoes and lasagne.
Top with reserved tomatoes and cheese. Bake uncovered until browned on top
and bubbly, about 40 minutes.
Serves 8-10
Cuisine:
"Spanish"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
NOTES : *The "zest" of an orange is the outermost part of the peel. Do NOT
use the white part of the peel (the "pith").
Nutr. Assoc. : 306 0 0 0 0 0 0 0 0 921
Spicy Eggplant Parmesan
Recipe By :
Categories : Main Dishes Rag�

-------- ------------ --------------------------------
2 cups Italian seasoned breadcrumbs
1 1/2 cups grated Parmesan cheese -- divided
2 medium eggplants -- peeled and cut into 1/4" slices
4 eggs -- beaten with-next ingredient
1 28-ounce jar Rag� Hearty Pasta Sauce � Spicy Red Pepper
1 1/2 cups shredded Mozzarella cheese (6 oz.)
In a medium bowl, combine breadcrumbs and 1/2 cup Parmesan cheese. Dip
each eggplant slice into egg mixture, then into breadcrumb mixture. Place
eggplant slices in a single layer on a lightly oiled baking sheet and bake
about 25 minutes. Evenly spread 1 cup sauce in a 13 � 9-inch baking dish.
Place a layer of baked eggplant slices over sauce. Evenly spread 1 cup
sauce over eggplant slices, sprinkle with 1/2 cup Parmesan cheese. Repeat
layer. Bake, covered, 45 minutes. Uncover and sprinkle with Mozzarella
cheese. Bake 10 minutes or until cheese melts.
Serves 6-8.
Source:
"Rag�"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 4866 0 0 3218 986 474 922

Spicy Roasted Soybeans
Recipe By :
Categories : Appetizer/Snack Indiana Soybean Board

-------- ------------ --------------------------------
3 cup whole dry soybeans
Salt
Garlic
Chili powder
Soak three cups of whole dry soybeans using either the standard or quick
soaking method in Notes. Spread them evenly over a lightly oiled cookie
sheet. Sprinkle with salt, garlic and chili powder. Bake in a 300�F oven,
shaking the pan every 15 minutes for about one hour or until soybeans are
lightly browned.
Source:
Copyright:
"Copyright 1997 Indiana Soybean Board"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : SOAKING:
Soaking dry soybeans shortens the cooking time and improves the
flavor, texture and appearance of beans.
Standard Soaking: In a large pot, add 6 cups of water for each

pound of dry beans. Let the soybeans stand at room temperature for
about six to eight hours, or overnight. It is unnecessary to
refrigerate the beans during this process. Drain, rinse and cook
beans.
Quick Soaking: Add 6 to 8 cups of hot water for each pound of dry
beans. Heat the water to boiling and cook the soybeans for five
minutes. Cover the pot and let the beans stand for one hour.
Drain, rinse and cook the beans.
Nutr. Assoc. : 1400 0 0 0
Spinach Cheese Loaf

Recipe By :
Yeast Bread

-------- ------------ --------------------------------
FILLING
2 eggs -- lightly beaten
1 cup crumbled Feta cheese (4 ounces)
1 10-ounce package frozen chopped spinach -- thawed, well-drained and
squeezed dry
1 teaspoon oregano (leaves)
DOUGH
1 package Fleischmann's� Active Dry or Rapid Rise
Yeast
1 tablespoon sugar
1 teaspoon salt
1 cup water
Sesame seeds -- optional
In medium bowl, combine ingredients for filling; set aside.
In large bowl, combine 1 cup flour, undissolved yeast, sugar and salt.
Heat water and butter until hot to touch (120� to 130�F). Gradually add to
dry ingredients; beat 2 minutes at medium speed of electric mixer,
scraping bowl occasionally. Add 1/2 cup flour; beat 2 minutes at high
speed of electric mixer, scraping bowl occasionally. With spoon, stir in
enough additional flour to make soft dough. Knead on lightly floured
surface until smooth and elastic, about 4 to 6 minutes.
Roll dough to 14- � 10-inches. Place on greased baking sheet. Spread

filling down center third of dough length. Make cuts from filling to dough
edges at 1-inch intervals along each side of filling. Alternating sides,
fold strips, at an angle across filling. Cover; let rise in warm,
draft-free place 15 minutes.
Brush with egg white; sprinkle with sesame seed, if desired. Bake at 400�F
for 25 minutes or until done. Cool slightly. Serve warm.
Source:
Yield:
"1 Loaf"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
Nutr. Assoc. : 0 0 3272 0 1016 0 0 0 14 26366 0 0 0 0 0 0
Spinach Pizza
Recipe By :

-------- --------------------------------------------
1 Master Pizza Dough (Whole Wheat Pizza
Dough) -- prepared as directed
2 10-ounce packages frozen chopped spinach -- thawed, drained and
squeezed dry
2 cups pizza double cheese
2/3 cup prepared pesto sauce*
2 cups chopped tomatoes (2 tomatoes) -- drained
SOUR CREAM TOPPING (optional)

1/2 cup sour cream
2 tablespoons sliced green onions

12-inch pizza pans; reserve. Combine spinach, 1 1/2 cups cheese and pesto
sauce; evenly spread on pizzas. Sprinkle with chopped tomatoes and
remaining cheese, dividing evenly.
Bake at 400�F for 20 minutes or until done. Cut pizzas into wedges. If
desired, pass Sour Cream Topping to dollop on each serving.
____________________
Sour Cream Topping: In small bowl, combine 1/2 cup sour cream and 2
tablespoons sliced green onion.
Source:
Yield:
"2 (12-inch) Pizzas"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : *Available year-round in refrigerator or freezer section of many

markets. If frozen, thaw before using.
Nutr. Assoc. : 0 0 278 4449 20183 0 0 0 0
Master Pizza Dough
Recipe By :
Categories : Dough Fleischmann's Yeast
Pizza

-------- ------------ --------------------------------
3/4 teaspoon salt
In large bowl, combine 2 cups flour, undissolved yeast and salt. Stir very
warm water and olive oil into dry ingredients. Stir in enough remaining
flour to make soft dough. Knead dough on lightly floured surface until
smooth and elastic, about 4 to 6 minutes. Cover; let rest 10 minutes.
On lightly floured surface, form dough into smooth ball. (If desired,
freeze dough as directed below.) Divide and roll to fit desired pan or
pans*. Top as desired.
Bake each pizza in preheated 400�F oven for 20 minutes or until done. Time
depends on size and thickness of crust and selected toppings; deep dish
pizzas can take up to 50 minutes.
____________________
Dough Variations:
HERB: Add 2 teaspoons Italian herb seasoning, basil, oregano or rosemary
leaves and 1 clove finely minced garlic along with dry ingredients.
CORNMEAL: Replace 1/2 cup all-purpose flour with cornmeal.
WHOLE WHEAT: Replace 1 cup all-purpose flour with whole wheat flour.
CHEESE: Add 1/2 cup grated Parmesan cheese along with dry ingredients.
____________________
TOPPINGS:
Use your favorite toppings or select new combinations from the following
suggestions.
Sauces: homemade or prepared pizza, tomato or spaghetti sauce, pesto,

salsa, barbecue sauce, hoisin sauce
Quick Tomato Sauce: Combine 1 can (8-ounce) tomato sauce and 1 can
(6-ounce) tomato paste. Stir in 2 teaspoons oregano or basil leaves and 1
clove garlic, minced. Makes 1 1/2 cups.
Cheeses: Mozzarella, Cheddar, Swiss, Jack, Parmesan, Brie, Feta, Muenster,

blue, Fontina
Meat/Seafood: pepperoni, salami, ham, cooked bacon or sausage, smoked
turkey, roasted chicken, anchovies, clams, shrimp, smoked salmon
Vegetables: tomatoes, red, yellow or green bell peppers, summer squash,

onions, mushrooms, olives, carrots, broccoli, artichoke hearts, jalape�o
peppers
Note: To prevent a soggy pizza, slice raw vegetables thinly and do not
overload your pizza. Or, use lightly saut�ed or cooked, drained
vegetables.
Seasonings: garlic, basil, rosemary, oregano, thyme, fresh parsley or

cilantro, crushed red peppers
Fruit: pineapple, apples, pears

____________________
BROWN 'N SERVE PIZZA

1) Prebake crust (without sauce or toppings) in 450�F oven for 8 minutes.*
Cool on wire rack.
2) After prebaking, wrap crust airtight and refrigerate for 2 days or

freeze for 4 to 6 weeks.
3) To bake: thaw frozen crust at room temperature for 30 minutes.
4) Spread with sauce and toppings and bake at 450�F for 12 minutes or
until cheese is melted and lightly browned.
Source:
Yield:
"1 pizza"
T(Baking Time):
"0:20"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : *Master Pizza Dough can be divided and/or shaped to fit the
following pans
THIN - 2 (12-inch) round pizza pans
THICK - 1 (14-inch) round pizza pan (could try 2 very thin)
THIN - 1 (10- � 15-inch) baking pan
THICK - 1 (13- � 9-inch) baking pan
THIN - 2 baking sheets (make six 7-inch round individual pizzas)
THIN - 1 (14-inch) or 2 (9-inch) deep-dish pizza pans
To Freeze Pizza Dough:

Flatten dough to 8-inch disk. Wrap airtight in double thickness
plastic freezer bags or foil. Freeze up to 2 months. Thaw at room
temperature, in microwave oven or in refrigerator: At room
temperature, thaw 2 to 4 hours. In microwave oven, microcook 10
minutes on LOW (10% power), turn over and rotate 1/4 turn. Let
rest 10 minutes. Repeat 1 to 2 times, until dough is thawed. In
refrigerator, thaw 8 to 16 hours or overnight. Thawing times will
be shorter if dough is divided in half and frozen.
To Use Fleischmann's� Active Dry Yeast:

Combine yeast and warm water (105� to 115�F) in large bowl; stir
until dissolved. Stir in salt, oil and 2 cups flour to yeast
mixture; blend well. Stir in enough remaining flour to make soft
dough. Knead as directed. Place in greased bowl, turning to grease
top. Cover; let rise in warm, draft-free place until doubled in
size, about 45 minutes. Punch dough down; prepare according to
selected recipe or freeze.
Pizza dough can be made in a bread machine with a large (about 1

lb.) capacity. Process in the "dough" cycle.
Nutr. Assoc. : 14 26366 0 3728 986
Springtime Pasta Salad
Recipe By :
Salads

-------- ------------ --------------------------------
12 ounces Spaghetti, Linguine, or Thin Spaghetti -- uncooked
8 ounces broccoli florets
8 ounces asparagus -- cut in 1-inch pieces
4 scallions -- cut in 1-inch pieces
OR
4 spring onions -- cut in 1-inch slices
2 cloves garlic -- finely chopped
1 10-ounce package frozen peas -- thawed and drained
1 green or red bell pepper -- coarsely chopped
8 ounces mushrooms -- sliced
1/4 cup minced fresh parsley
DRESSING
1/2 teaspoon basil
1/2 teaspoon thyme
1/8 teaspoon cayenne pepper
Freshly ground black pepper -- to taste
In a large pot, cook broccoli and asparagus in boiling water until crisp
yet tender, about 4 minutes. Drain and add to pasta. Add scallions,
garlic, peas, bell pepper, mushrooms and parsley to pasta.
In a small bowl, whisk together first seven dressing ingredients. Slowly

whisk in the oil until dressing is well blended.
Pour dressing over pasta mixture and toss gently until well mixed.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 1405 0 2358 0 0 0 2130706543 0 0 2236 0 0 0 0 0 0 0 0 0 0 0

0
Straw and Hay Fettuccine
Recipe By :

-------- ------------ --------------------------------
6 ounces plain Fettuccine -- uncooked
6 ounces spinach Fettuccine -- uncooked
2 teaspoons margarine
8 ounces fresh mushrooms -- sliced
2 cups fresh peas or frozen peas
4 tablespoons low-fat Ricotta cheese
4 tablespoons skim milk
Prepare pasta according to package directions; drain. Saut� mushrooms in

margarine over low heat for 5 minutes. Add the peas, cover and cook until
tender. Remove from heat and set aside. In small bowl, combine Ricotta
cheese, milk and Parmesan cheese. Add cheese mixture to mushrooms and
peas. Toss with pasta and serve.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 3274 339 0 0 26079 25052 0 1034
Stuffed Shells Primavera
Recipe By :

-------- ------------ --------------------------------
2 cups chopped fresh broccoli
2 medium zucchini -- shredded
1 cup chopped fresh mushrooms
1/2 cup finely chopped carrots
Pinch nutmeg
1 pound Ricotta cheese
1 egg -- lightly beaten
1 12-ounce package jumbo pasta shells for stuffing -- cooked and drained
Preheat oven to 350 degrees F. In a large skillet, saut� broccoli,

zucchini, mushrooms, onion and carrots in margarine until vegetables are
tender. Season with nutmeg.
In a large bowl, thoroughly combine Ricotta cheese, Mozzarella cheese,

egg, Parmesan cheese and basil. Add saut�ed vegetables; stir to mix well.
Spoon 1 cup sauce evenly in a 13 � 9-inch baking dish. Fill shells with
vegetable-cheese mixture. Arrange in baking dish. Spoon remaining sauce
over shells. Bake covered, 45 minutes. Bake uncovered, 10 minutes or until
bubbly.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 20021 0 2673 0 20022 0 0 0 0 0 0 0 315 471
Stuffed Shells with Broccoli
Recipe By :
Vegetables

-------- ------------ --------------------------------
24 Jumbo Shells -- uncooked
1 10-ounce package frozen chopped broccoli -- thawed
1 cup part-skim Ricotta cheese
1/2 cup shredded Swiss cheese
1 tablespoon shredded onion
2 14 1/2-ounce cans crushed tomatoes
1/2 teaspoon dried oregano
Prepare pasta according to package directions; drain. Combine broccoli,

Ricotta cheese, Swiss cheese, onion, oregano, basil, salt and pepper. Stir
together until well blended. Pour about 1 cup tomatoes over bottom of 13 �
9 � 2-inch baking pan, breaking up tomatoes with a fork. Spoon 1 round
tablespoon of cheese mixture into each shell and place open-side up in an
even layer in the pan. Pour remaining tomatoes over and around shells.
Cover pan with foil. Bake at 375�F for about 25 minutes until heated
through, and serve.
Source:
T(Baking Time):
"0:25"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 315 0 0 0 2679 0 0 0 20070 0
Tacos
Recipe By :
Categories : Indiana Soybean Board Tofu

-------- ------------ --------------------------------
1 pound tempeh -- defrosted and cut into large chunks
OR
1 pound tofu -- crumbled
OR
1 cup TSP -- rehydrated in 1 cup boiling water
1 package taco seasoning
1/2 cup water
6 corn tortillas -- warmed
1 can vegetarian refried beans -- heated
Chopped tomatoes
Chopped lettuce
Chopped scallions
Salsa
In a large saucepan, place the tempeh chunks in the oil. Crumble the
tempeh chunks with the back of a fork, then cook the tempeh (or the tofu
or TVP) over medium heat for about 10 minutes. Add the taco seasoning and
water to the saucepan; cook until the sauce is thick and the tempeh, tofu,
or TVP is completely coated.
To serve, spread each tortilla with a generous layer of the refried beans.
Add several heaping spoonfuls of tempeh, tofu, or TVP. Sprinkle with
chopped tomatoes, lettuce, and scallions. Top with salsa.
Cuisine:
"Mexican"
Source:
Copyright:
"Copyright 1997 Indiana Soybean Board (800) 735-0195"
Yield:
"6 Tacos"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 2130706543 0 2130706543 0 5242 0 0 0 0 0 0 0
Tangy Pear 'n Pecan Noodle Salad

Recipe By :
Salads

-------- ------------ --------------------------------
12 ounces Medium or Wide Egg Noodles -- uncooked
1/2 cup fresh orange juice
1 garlic clove -- minced
1 tablespoon orange zest
1 tablespoon vegetable or olive oil
16 ounces spinach -- stems removed and rinsed, cut into 1-inch
crosswise strips
4 pears (red or green or mixed) -- cored and sliced, leaving
peel on
1/2 cup golden raisins
3/4 cup crumbled blue cheese
1/4 cup pecan pieces -- toasted
1/2 red onion -- thinly sliced
Prepare noodles according to package directions. Drain and place in large

bowl.
Whisk together orange juice, balsamic vinegar, lemon juice, garlic, orange
zest, oil and salt and pepper to taste in small bowl.
In a large saut� pan, heat 2 tablespoons of dressing over medium heat.

Saut� spinach in 2 to 3 batches until slightly wilted.
In large bowl, combine cooked noodles, pears, raisins, half of cheese,

half of pecans, wilted greens and red onion. Add remaining dressing and
toss to combine. Sprinkle top with remaining cheese and pecans. Serve
immediately.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fruit; 1 1/2
Nutr. Assoc. : 530 0 0 0 0 0 986 20071 0 4410 0 0 1089 0
Tempeh Chili
Recipe By :
Categories : Indiana Soybean Board Tempeh

-------- ------------ --------------------------------
2 tablespoons oil
8 ounces tempeh
1 large onion -- diced
2 1/2 cups tomato sauce
3 tablespoons chili powder -- (or to taste)
1 tablespoon tamari
1 tablespoon dry mustard
2 teaspoons garlic powder
1 teaspoon cumin
Cut the tempeh into small cubes. Saut� in oil for about 10 minutes, until
lightly browned. Add remainder of ingredients and simmer for 20 minutes.
Serve over rice.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat;
Nutr. Assoc. : 0 0 0 0 0 1476 0 0 0
Tempura Green Beans, Yellow Beans and Tofu
Recipe By :
Categories : New Zealand Wasabi Tofu
Vegetables

-------- ------------ --------------------------------
INGREDIENTS FOR BATTER
1 1/2 cups all purpose flour
1/2 cup cornstarch
2 teaspoons ground ginger
1 teaspoon salt
1 3/4 cups ice water
1 14-ounce package firm tofu

Vegetable oil (for frying)
24 yellow wax beans -- trimmed
24 thin green beans -- trimmed
Combine first 5 ingredients for the batter in the blender.
Add 1 3/4 cups water and blend until smooth.
Transfer batter to shallow dish.
Cut tofu horizontally into 1/2 inch wide slices.
Cut each slice into 1/2 inch wide logs.
Arrange tofu in single layer on several layers of paper towels.
Cover with paper towels.
Let stand 1 hour.
Pour enough oil into heavy large Dutch oven to reach depth of 3 inches.
Heat oil to 375�F.
Fry until golden, stirring often, about 3 minutes.
Using slotted spoon, transfers per batch. to paper towels; drain.
Repeat with tofu and batter.
Serve beans and tofu with sauce.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 0 568 0 0 0 0 0 0 0 0 0
Three Bean Pasta
Recipe By :

-------- ------------ --------------------------------
1 pound Medium or Wide Egg Noodles -- uncooked
1 15-ounce can kidney beans -- rinsed and drained
1 15-ounce can chickpeas -- rinsed and drained
1 cup frozen green beans -- thawed
1 small red onion -- chopped
1 red bell pepper -- seeds and ribs removed, chopped
Prepare pasta according to package directions; drain. Rinse under cold

water and drain again.
In a large bowl, stir together the pasta, kidney beans, chickpeas, green
beans, onion and bell pepper. In a small bowl, stir together the remaining
ingredients. Toss pasta with dressing and serve.
Serves 4-6
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 530 26001 2603 0 0 0 0 0 0 0
Tomato Alfredo Pasta
Recipe By :

-------- ------------ --------------------------------
1 14 1/2-ounce jar Rag� Alfredo Classic Pasta Sauce
1 14 1/2-ounce can diced tomatoes in juice
1/4 cup sherry wine
12 ounces penne -- cooked and drained
In a saucepan, gently heat sauce, diced tomatoes and wine over low heat,
stirring occasionally until heated through. Add basil to sauce just before
serving. Spoon sauce over hot pasta
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 5839 2470 1363 0 312
Tomato and Fresh Vegetable Tagine
Recipe By :
Categories : Florida Tomato Committee Main Dishes

-------- ------------ --------------------------------
2 pounds fresh Florida tomatoes
2 cups sliced onions
1 pound new potatoes (about 2-1/2 cups) -- cubed
1 cup baby carrots
1 1/2 teaspoons ground cinnamon
3/4 teaspoon salt
12 ounces zucchini (about 2 cups) -- cut into 3/4-inch chunks
1 19-ounce can chickpeas -- rinsed and drained
Use tomatoes held at room temperature until fully ripe. Core and chop
tomatoes (makes about 2 cups); set aside.
In a large saucepot or Dutch oven over medium heat, heat oil until hot.
Add onions and garlic; cook, stirring occasionally, until onions are
tender, about 8 minutes. Add potatoes, carrots, cinnamon, thyme, salt and
1 cup of the tomatoes; bring to a boil. Reduce heat to low; cover and
simmer until potatoes and carrots are tender, about 20 minutes. Add
zucchini, chick peas and the remaining 1 cup tomato. Cook until zucchini
is tender, about 10 minutes longer. Serve over couscous, if desired.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 3415 0 26412 0 4219 2111 0 0 0 5663 3502 0
Tomato and Onion Tart
Recipe By :
Categories : Florida Tomato Committee Main Dishes

-------- ------------ --------------------------------
9-inch removable bottom tart pan
1 sheet packaged 9 inch pie dough
2 large red onions (about 1- 1/2 pounds) -- thinly sliced
2 eggs -- lightly beaten
1 cup Ricotta cheese
3 tablespoons Parmesan cheese -- freshly grated
2 cloves garlic -- peeled and minced
1/4 teaspoon fresh ground nutmeg
2 tablespoons finely chopped fresh thyme
OR
2 teaspoons dried thyme
3 large firm, ripe, red tomatoes -- sliced into 1/4 inch rounds
Preheat oven to 400 degrees.
Place sheet of dough on a lightly floured surface. Roll to a thickness of

1/8 Inch. Carefully ease dough into tart pan and gently press it into
bottom and up sides of pan. Trim off all but 1 inch of excess. Fold
overhang back into pan and press firmly against sides; this will create a
double layer of dough which will reinforce the sides of the shell. Line
pastry shell with a double thickness of foil. Bake for 5 minutes. Remove
foil and bake for an additional 5 to 7 minutes or until pastry is nearly
done. Remove from oven. Reduce oven temperature to 325 degrees.
Warm 2 tablespoons of the olive oil in a large skillet, add onions, and
cover. Cook over medium heat, stirring occasionally, until softened, about
20 minutes. Remove lid and cook until onions are golden and liquid has
evaporated. Remove skillet from heat and set aside.
Combine eggs, Ricotta cheese, Parmesan cheese, garlic, nutmeg and 1

tablespoon of the thyme in a medium size bowl. Whisk until well blended.
Spread cheese mixture over dough. Spread onion mixture over cheese.
Arrange tomato slices in concentric circles over onion mixture. Season
with salt and pepper to taste.
Stir the remaining olive oil and thyme together and brush over tomatoes.
Bake in a 325 degree oven for 30 to 35 minutes. Cool slightly before

serving.
Description:
"Red ripe tomato slices bring fresh flavor and bright color to this
tart."
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 2010 0 4712 3218 0 0 0 3620 26058 0 2130706543 26093 0
Tomato Gazpacho Salad
Recipe By :
Categories : Florida Tomato Committee Salads

-------- ------------ --------------------------------
5 cups diced fresh Florida tomatoes (about 5
medium tomatoes)
1 cup diced sweet green bell pepper
1 cup peeled and chopped cucumber
1/2 cup finely chopped red onion
1 tablespoon minced jalape�o
1 cup seasoned croutons
1/2 cup bottled Italian dressing
Use tomatoes held at room temperature until fully ripe. In a large bowl
combine tomatoes, green bell pepper, cucumber, onion and jalape�o. Add
croutons and dressing;toss thoroughly to combine. Serve on lettuce leaves,
if desired.
Description:
"Try Tomato Gazpacho Salad - an invigorating combination of rosy,
fresh tomatoes, cucumbers, onions, peppers and packaged croutons.
Mixed with Italian dressing, this recipe has all the gusto of
gazpacho-that refreshing Spanish soup for which it's named."
Source:
- - - - - - - - - - - - - - - - - - -
Protein; 16g Carbohydrate; trace Cholesterol; 251mg Sodium
Other Carbohydrates
Nutr. Assoc. : 20200 26067 3010 20133 0 0 758
Tomato Zucchini Pesto
Recipe By :
Categories : Monitor Sugar Pasta

-------- ------------ --------------------------------
6 ounces pasta -- uncooked
1 package fresh basil -- chopped
OR
1 cup fresh basil -- chopped
1 teaspoon Big Chief sugar
1/4 cup part-skim Ricotta Cheese
2 teaspoons water
1 tablespoon parmesan cheese -- grated
1 medium zucchini -- cut in circles
1 cup cherry tomatoes -- quartered
1/2 teaspoon salt -- (optional)
Prepare pasta as directed on the package. Rinse and drain. Cover and set
aside.
In food processor or a blender process basil, oil, garlic and sugar. Blend
in parmesan and ricotta. Set aside.
Place zucchini in large casserole dish and add water. Cover and microwave
on high for 4 minutes. Drain. Stir in pasta and cheese mixture. Garnish
with tomatoes. Salt to taste.
Description:
"A tasty and healthy Italian dish!"
Cuisine:
"Italian"
Source:
"Monitor Sugar"
"http://www.monitorsugar.com/"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 0 2130706543 0 0 0 0 27112 0 0 0 0 0 0

Tomato, Bread and Fresh Herb Salad
Recipe By :
Categories : Florida Tomato Committee Salads

-------- ------------ --------------------------------
1 medium loaf of firm country bread
4 medium firm ripe red tomatoes -- at room temperature, cut into
wedges
1 medium red onion -- thinly sliced
1 red yellow or green bell pepper -- cored, seeded, cut into
thin strips
3 cucumbers -- peeled, halved, seeded, cut into 1/2 inch
cubes
10 basil leaves -- coarsely chopped
4 mint leaves -- coarsely chopped
1/2 cup olive oil
1 tablespoon Spanish sherry vinegar
Prepare 2 cups of 1/2 inch bread cubes by cutting bread into 1/2 inch
thick slices, trimming crusts, toasting under the broiler and cutting into
1/2 inch cubes. Reserve in a large bowl.
Pur�e one of the tomatoes in a blender, pour over the bread cubes and
toss. Let steep for about 10 minutes and set aside.
Combine remaining tomatoes, onion, pepper, cucumbers, basil, mint, olive

oil, and vinegar together in a large bowl. Toss well. Add prepared bread
cubes and salt and pepper to taste. If mixture seems dry, sprinkle more
olive oil over all, toss again and serve at room temperature.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 26000 26093 0 5630 3010 3333 3384 0 4917 0
Tomato-Artichoke-Rice Salad
Recipe By :
Categories : California Tomato Commission Salads

-------- ------------ --------------------------------
1 6-ounce jar marinated artichoke hearts
1 teaspoon finely chopped garlic
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups cooked, cold rice
1 1/2 pounds fresh California tomatoes (3 large) -- seeded, diced and
drained
1 cup finely chopped red onion
1 5 3/4-ounce can pitted whole black olives -- drained and cut in
quarters
Drain artichoke hearts, reserving marinade. Roughly slice artichoke hearts

lengthwise; reserve. Combine lemon juice, garlic, salt and pepper. Beat in
reserved marinade. Gently combine dressing with rice, artichoke hearts and
remaining ingredients.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1409 0 26351 0 0 2840 5296 4712 26005 0
Tomato-Bean Soup with Cheddar
Recipe By :
Categories : Ontario White Bean Producers Soups/ Stews

-------- ------------ --------------------------------
1 19-ounce can stewed tomatoes (*see notes) -- chopped
1 14-ounce can beans in tomato sauce
1 cup water
2 green onions -- sliced
1/2 teaspoon dried basil leaves
1/2 teaspoon dried parsley leaves
1/2 cup shredded Cheddar cheese
In a medium-sized saucepan, combine tomatoes, beans, water, onions, basil
and parsley. Bring to a boil, simmer, uncovered, for 10 minutes, stirring
occasionally. Spoon into bowls and sprinkle with cheese.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat;
NOTES : � A good source of Thiamin, Niacin, Folate, Vitamin C, Calcium,

Phosphorus, Magnesium & Zinc.
� A very high source of dietary fibre.
*Alternative: Substitute Italian or Mexican stewed tomatoes, hot

sauce for a spicier soup.
____________________

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 213 255 0 0 3091 3135 0
Tomatoes Stuffed with Couscous
Recipe By :
Side Dishes

-------- ------------ --------------------------------
1 cup regular couscous
6 large firm ripe red tomatoes
Salt
1/4 teaspoon Tabasco sauce
1 clove garlic -- peeled and minced
FILLING
1/4 cup finely chopped green bell pepper
1/4 cup finely chopped orange bell pepper
1/4 cup finely chopped red bell pepper
6 green onions -- finely chopped
1 cup finely chopped fresh Italian parsley
1/3 cup finely chopped fresh mint
1/4 cup fresh lemon juice
Bring to a boil 2 cups water in a medium-size saucepan. Add couscous and

stir. Boil again, lower beat and cover. Simmer until all water has been
absorbed. Stir to fluff, remove from heat and allow to stand 5 minutes.
Cool in refrigerator.
Cut a 1/2 inch slice off the top of each tomato from the stem end. Discard
seeds, remove pulp with a spoon, and chop pulp into small pieces. Set pulp
aside for the filling. Lightly sprinkle tomato shell with salt and place
upside down on a cookie sheet for approximately 10 minutes to drain its
liquid. Mix together olive oil, Tabasco sauce, and garlic. Turn tomato
shells upright and drizzle them with olive oil mixture.
When couscous is cold, toss green, orange and red peppers, green onions,
parsley, and mint together with couscous. Add reserved tomato pulp, olive
oil, lemon juice, and salt and pepper to taste. Toss again and taste for
seasoning. Cut a thin slice off the bottom of each tomato to keep them
from rolling. Spoon filling into each prepared tomato shell. Garnish with
a sprig of parsley and serve.
Description:
"This dish. is wonderful served as a vegetable side dish or as a light
lunch entr�e. Brushing the inside of the tomato shell with Tabasco
adds a robust hint of the Southwest."
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 449 26093 0 0 0 0 0 20088 20164 20164 3585 3771 3383 0 0 0
Tortellini Toss
Recipe By :

-------- ------------ --------------------------------
1 18 3/4-ounce jar Rag� Pasta Toss Sauce � Herbs and Olive
Oil with Tomatoes and Garlic
1/3 cup white wine
1/2 cup light cream
1 15-ounce package frozen cheese tortellini -- cooked and drained
1/4 cup finely chopped fresh parsley
In a medium saucepan, heat sauce and wine over low heat until heated
through, stirring occasionally. Add cream; cook until heated through.
Spoon sauce over hot tortellini; sprinkle with cheese and parsley. Toss to
coat well.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 476 0 0 25005 0 20067
Tri-Color Salad
Recipe By :
Categories : Belgian Endive Marketing Board Salads
Side Dishes

-------- ------------ --------------------------------
2 large Belgian Endives
1 small head red-leaf lettuce
1 small head green-leaf lettuce
1 small bunch watercress
DRESSING
1/2 teaspoon salt -- to taste
1/4 teaspoon pepper -- to taste
1/3 cup olive oil
3 tablespoons orange juice
1 tablespoon mustard
Juice of one large garlic clove
Combine Belgian Endive with radicchio, oakleaf lettuce, or red beets for
the red ingredients and with arugula, romaine lettuce, m�che, or Boston
lettuce for the green ingredients.
Combine the dressing ingredients and pour them over the bowl of cleaned
salad ingredients. Toss salad and serve.
Description:
"Make the Tri-Color Salad a delight for both the eye and the palate."
Source:
"Belgian Endive Marketing Board"
"http://www.belgianendive.com/"
- - - - - - - - - - - - - - - - - - -
NOTES : This recipe is only one version. Depending on your fantasy and
taste preferences, several others are possible.
Nutr. Assoc. : 27098 4710 3583 0 0 0 0 0 0 0 0 0 0
Tropical Rice
Recipe By :

-------- ------------ --------------------------------
4 cups water
2 cups white rice
2 teaspoons butter or margarine
1 teaspoon salt
3/4 cup honey
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 16-ounce can mandarin oranges in juice -- drained
1 15-1/2 ounce can chunky fruit cocktail -- drained
Bring water to a boil over high heat. Add rice, butter and salt. Return to
boil. Stir, cover, reduce heat and simmer 15 to 20 minutes. Place cooked
rice in bowl, adding honey and spices while still hot. Add fruit; toss
lightly.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1
Nutr. Assoc. : 0 3977 4098 0 731 3617 3614 4086 3486
Two-Cheese and Spinach Twist
Recipe By :
Yeast Bread

-------- ------------ --------------------------------
3 1/2 cups bread flour (3 1/2 to 4 cups)
4 teaspoons sugar
2/3 cup milk
1/2 cup water
2 eggs -- divided
1 cup finely shredded sharp Cheddar cheese (4
ounces)
2/3 cup finely chopped fresh spinach leaves
(patted dry and packed lightly)
In large bowl, combine 1 1/2 cups flour, sugar, undissolved yeast and
salt. Heat milk and water until very warm (120� to 130�F); gradually stir
into dry ingredients. Stir in 1 egg and enough remaining flour to make
soft dough. Knead on lightly floured surface until smooth and elastic,
about 4 to 6 minutes. Cover; let rest 10 minutes.
Divide dough in half. Knead Cheddar cheese into one half of dough; set
aside. Knead spinach and Parmesan cheese into remaining half of dough.
(Spinach dough may be slightly sticky and need additional flour.) Roll
each to 15-inch rope. Arrange ropes side by side; twist together. Pinch
ends to join. Place on greased large baking sheet. Cover; let rise in
warm, draft-free place until doubled in size, about 30 to 45 minutes.
Lightly beat remaining egg; brush on top of dough. Bake at 375�F for 20 to
25 minutes or until done. Remove from pan; cool on wire rack. Leftover
bread should be stored, wrapped airtight, in refrigerator or freezer.
Source:
Yield:
"1 Loaf"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0
Other Carbohydrates
Nutr. Assoc. : 2339 0 26366 0 0 0 0 26017 2687 20086
Vegetable and Bean Antipasto
Recipe By :
Categories : Ontario White Bean Producers

-------- ------------ --------------------------------
2 tablespoons vegetable oil (such as canola)
1 medium cooking onion -- diced
1 small sweet red pepper -- seeded and diced
1 small sweet green pepper -- seeded and diced
1 cup diced carrots
1/2 cup chopped green beans
1 tablespoon minced garlic
1 1/4 cups water
3 tablespoons cider vinegar
1 5 1/2-ounce tomato paste
2 cups cooked white pea beans
2 tablespoons pickled or fresh jalape�o peppers -- finely chopped
1/4 cup finely chopped parsley
1 teaspoon salt
In a large saucepan or Dutch oven, heat the oil over medium heat. Saut�
the onion, peppers, carrots, and green beans, stirring occasionally until
tender (about 10 minutes). Add the garlic and cook another minute. Add the
water, vinegar, tomato paste and simmer covered for 15 minutes. Stir in
the beans, jalape�o peppers and salt.
Place half of the mixture in a food processor. Process until smooth.

Return to the pan and stir to combine. Store in glass jars in the
refrigerator until ready to use. Can be made several days in advance.
Serve with crackers and crostini.
Source:
Yield:
"5 cups"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 1563 4288 0 3591 20023 3568 0 0 0 0 5513 20103 20067 0
Vegetable Bow Tie Pasta
Recipe By :
Vegetables

-------- ------------ --------------------------------
1 27 1/2-ounce jar Rag� Light Pasta Sauce
1 cup chopped fresh broccoli
1 cup shredded carrots
1 small red bell pepper -- diced
1 small zucchini -- diced
1 12-ounce package bow tie pasta -- cooked and drained
In a medium saucepan, thoroughly heat sauce; set aside.
In a large skillet, saut� garlic in olive oil. Add vegetables and saut�,
stirring frequently, until tender-crisp. Spoon heated sauce over pasta;
toss to coat well. Top pasta with vegetables and cheese.
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 1508 0 0 20021 0 0 0 848 0
Vegetable Lasagne
Recipe By :
Vegetables

-------- ------------ --------------------------------
1 16-ounce package lasagne -- uncooked
1 3/4 cups part-skim Ricotta cheese (15 oz.)
1 egg
OR
egg substitute equivalent
1 small red bell pepper -- thinly sliced
1 small green bell pepper -- thinly sliced
1 cup thinly sliced onion
1 16-ounce package frozen broccoli, cauliflower and carrot
mix
2 27 1/2-ounce jars Rag� Light Pasta Sauce � Chunky Mushroom
2 cups shredded part-skim Mozzarella cheese (8 oz
)
Cook pasta according to package directions; drain. Lay flat on foil to

cool. Heat oven to 375 degrees F.
In small bowl, stir together Ricotta cheese, egg, parsley and garlic
powder.
In medium microwave-safe bowl, stir together all vegetables; cover with

plastic wrap and vent. Cook on HIGH (100%) 8 to 10 minutes or until
vegetables are tender; drain.
In 13 � 9 � 2-inch pan, spread 1/2 cup pasta sauce. Arrange 4 pasta pieces
lengthwise over sauce, overlapping edges. Spread one-third Ricotta mixture
evenly over pasta; spread 1 1/3 cups pasta sauce evenly over Ricotta.
Spoon one-fourth vegetables evenly over sauce; sprinkle with 1/2 cup
Mozzarella cheese.
Repeat layers TWICE, beginning and ending with pasta. Spoon remaining
vegetables over pasta; spread remaining sauce evenly over top. Sprinkle
with remaining cheese; cover with foil.
Bake 50 minutes, remove foil. Bake 10 minutes or until hot and bubbly. Let
stand 10 minutes before serving.
12 servings (each piece about 3 � 3 1/2 inches)
Source:
"Rag�"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2
Nutr. Assoc. : 3878 20167 0 0 2130706543 0 4693 0 0 1110 1508 27033

Vegetable Pesto Lasagne
Recipe By :
Vegetables

-------- ------------ --------------------------------
3 cups low-fat, chunky vegetable spaghetti sauce
1 1/2 cups water
1 15-ounce container part-skim Ricotta cheese
1/2 cup egg substitute
1/2 cup grated part-skim Mozzarella cheese -- divided
1 cup packed fresh basil
2 cloves garlic
1/4 cup fat-free Italian salad dressing
Vegetable oil cooking spray
In a medium bowl, stir together the spaghetti sauce and water.
Combine Ricotta cheese, egg substitute, 1/4 cup of the Mozzarella cheese
and pepper in a bowl. In a food processor or blender, add basil, Parmesan
cheese and garlic; process until smooth. Add Italian dressing; process
until blended. Fold basil mixture (pesto) into Ricotta mixture.
Spray a 9 � 13-inch baking pan with cooking spray. Spread 1 cup of the
sauce over the bottom of the pan. Arrange 4 pieces of lasagne (3
lengthwise, 1 widthwise) over the sauce. Cover with 1 1/2 cups of the
sauce. Spread half the Ricotta mixture on top. Arrange another 4 pieces of
lasagne over Ricotta, and top with another cup of the sauce. Spread
remaining Ricotta mixture on top. Arrange final 4 pieces of lasagne over
Ricotta mixture and cover with remaining sauce.
Preheat oven to 350�F. Cover lasagne with foil and bake for 1 hour and 5
minutes. Uncover lasagne, sprinkle remaining Mozzarella cheese on top and
bake an additional 5 minutes uncovered. Cover and let stand 15 minutes
before serving.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
NOTES : This lasagne is especially quick, because you don't need to cook
the lasagne before assembling!
Nutr. Assoc. : 306 471 0 0 0 921 0 3332 0 0 0 1563
Vegetable Primavera Lasagna
Recipe By :
Vegetables

-------- ------------ --------------------------------
12 ounces fresh mushrooms -- sliced
2 pounds part-skim Ricotta cheese
8 ounces shredded Mozzarella cheese
1 tablespoon minced fresh parsley
1 28-ounce jar Rag� Chunky Gardenstyle Super Vegetable
3/4 16-ounce package lasagna noodles -- cooked and drained
2 tablespoons flour
2 cups low-fat milk
Preheat oven to 375 degrees F. In a large skillet, saut� mushrooms in

olive oil; set aside.
In a large bowl, thoroughly combine Ricotta, Mozzarella and Parmesan

cheeses, eggs and parsley.
Pour 1 cup sauce evenly in a 13" � 9" baking dish. Layer 4 lasagna noodles
over sauce. Spread half the cheese mixture over noodles. Top with half the
mushrooms and 1 cup pasta sauce. Repeat layers ending with lasagna
noodles.
In a medium saucepan, combine melted margarine and flour over low heat.
Cook 2 minutes, stirring constantly. Add milk. Cook over low heat until
thickened, stirring constantly. Spoon white sauce over lasagna.
Bake, covered, 45 minutes. Uncover, bake 15-20 minutes or until bubbly.

Allow lasagna to sit 10 minutes before serving.
Source:
"Rag�"
T(Baking Time):
"0:45"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2
Nutr. Assoc. : 0 0 0 0 0 0 468 0 0 0 4038
Vegetables with Spicy Honey Peanut Sauce
Recipe By :
Categories : The National Honey Board Vegetables

-------- ------------ --------------------------------
1/2 cup honey
2 tablespoons soy sauce
1 tablespoon chopped fresh cilantro
4 cups broccoli florets
4 cups sliced carrots
4 cups snow peas
6 cups cooked white rice
Combine honey, peanut butter, soy sauce, cilantro and red pepper in small
bowl; mix well and set aside. Steam vegetables until crisp-tender; drain
well. Toss steamed vegetables with peanut sauce in large bowl. Serve
immediately over rice.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 1
Nutr. Assoc. : 0 26964 0 0 4714 2358 20024 0 0
Vegetarian Bean Lasagna
Recipe By :
Categories : Ontario White Bean Producers Pasta
-------- ------------ --------------------------------
1 tablespoon vegetable oil (such as canola)
1 cup chopped onion
1 14-ounce can tomato sauce
1 teaspoon dried oregano
1 14-ounce can Beans in Tomato Sauce
1 cup 2% cottage cheese
1 1/2 cups grated part skim Mozzarella
1 10-ounce can mushroom pieces -- drained
1 egg -- beaten
8 oven-ready lasagne noodle
In a medium skillet heat oil over medium heat; add onion and garlic. Saut�
until softened. Add tomato sauce, oregano, basil and beans; bring to boil.
Reduce heat and simmer uncovered 8-10 minutes.
In a small bowl combine cottage cheese, 1 cup Mozzarella cheese,

mushrooms, and egg; mix well. In a greased 9 � 13-inch baking dish, place
one-half of the noodles; top with half the cheese mixture and half the
bean mixture. Repeat layers and sprinkle remaining cheese on top.
Bake in 325�F (160� C) oven 40-45 minutes or until heated through. Serve
with a tossed salad.
Source:
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 1563 0 0 0 0 0 255 2904 921 928 0 0
Vegetarian Lentil Casserole
Recipe By :
Categories : Casseroles The National Honey Board
-------- ------------ --------------------------------
1 pound cooked lentils
3/4 cup honey
1/2 cup soy sauce
2 teaspoons dry mustard
1 teaspoon pepper
1/2 teaspoon ground ginger
1/2 cup sliced carrot
1/2 cup sliced celery
8 cups cooked white rice
Place lentils in 2 1/2-quart casserole. Combine honey, soy sauce, mustard,

pepper and ginger in small bowl. Gently stir into lentils. Cook and stir
onion, carrot and celery in oil in small skillet over medium-high heat
until onion is translucent. Add to lentils. Cover and bake at 350�F 45
minutes. Uncover and bake 15 minutes more. Serve over rice.
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Vegetarian Sloppy Joes
Recipe By :
Categories : Rice The Rice Council

-------- ------------ --------------------------------
1 green pepper -- chopped
3 cups cooked brown rice
2 16-ounce cans Mexican style pinto beans
3/4 cup hickory smoke barbecue sauce
4 whole grain buns (4 to 6)
Heat oil in large skillet over medium-high heat. Add onion and green
pepper; cook 2 to 3 minutes. Add rice, beans and barbecue sauce. Simmer 10
to 15 minutes, until heated through. Serve on buns.
Makes 4 to 6 servings.
Source:
"The Rice Council"
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 0 4510 3962 3667
Vegetarian Soba Noodle Sushi
Recipe By :
Categories : New Zealand Wasabi Pasta

-------- ------------ --------------------------------
1/2 pound soba noodles -- blanched al dente
1/4 cup spring onions (scallions) -- green part only finely
chopped
2 tablespoons light soy sauce
1 tablespoon rice wine vinegar
Wasabi Oil -- see recipe
1/4 cup pickled ginger -- finely chopped
10 sheets nori
1 cucumber -- peeled and finely julienned
1 red bell pepper -- julienned
1 yellow bell pepper -- julienned
GARNISH
Spring onions (scallions)
1/4 cup toasted sesame seeds
In a large mixing bowl, combine soba noodles, spring onions (scallions),

soy sauce, rice wine vinegar, wasabi oil, and pickled ginger.
Taste for seasoning.
On a sushi mat, place one sheet of nori, shiny side down.
On the bottom third of the nori, place a thin layer of the noodle mixture.
Place some cucumber and peppers on top.

Roll tightly.
Moisten the top edge of the nori with water to seal the sushi roll closed.
Serves 8 to 10
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 5103 5063 0 0 629 1696 0 0 0 0 0 0
Wasabi Oil
Recipe By :
Categories : New Zealand Wasabi Limited Sauces and Toppings

-------- ------------ --------------------------------
2 tablespoons "NAMIDA"Hot wasabi paste
1/2 tablespoon sugar
1/2 tablespoon mirin (sweet rice wine)
Cold water
1/4 cup canola oil
In a bowl, combine wasabi paste, sugar and mirin (sweet rice wine).
Quickly whisk in oil. A pur�e consistency is ideal.
Cuisine:
"Japanese"
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0
Other Carbohydrates
Serving Ideas : Serve with Soba Noodle Sushi.
Nutr. Assoc. : 1685 0 4734 0 0
Vegetarian Spaghetti Pizza
Recipe By :

-------- ------------ --------------------------------
8 ounces Spaghetti -- uncooked
2 eggs
1/2 cup skim milk
3 cups shredded part-skim Mozzarella cheese -- divided
8 ounces fresh spinach, cooked and chopped
OR
1 10-ounce package frozen spinach -- defrosted and drained well
1 32-ounce jar spaghetti sauce -- uncooked
TOPPING
2 cups cooked broccoli florets
1 medium zucchini -- sliced thin
Break spaghetti into 2-inch pieces and cook according to package

directions; drain. In a large bowl, beat eggs. Gradually add milk, 1 cup
Mozzarella cheese, spinach and garlic powder. Stir in spaghetti pieces.
Lightly oil a 10 1/2 � 15 1/2 � 1 1/2-inch baking pan. Spread spaghetti
mixture into pan, building up sides slightly. Bake at 425�F for 15
minutes. Remove from oven.
Spread spaghetti sauce over spaghetti "crust." Spread broccoli and

zucchini over sauce and sprinkle with remaining Mozzarella cheese. Bake at
350�F for 35 minutes. Let stand 5 minutes before cutting.
Serves 8 to 10
Source:
- - - - - - - - - - - - - - - - - - -
Nutr. Assoc. : 0 0 0 921 3407 0 2130706543 0 0 0 0 2358 0

Veggie Breakfast Pizza
Recipe By :
Categories : Breakfast California Egg Commission

-------- ------------ --------------------------------
12 pastry for 9" pie
5 1/4 pounds liquid or frozen whole egg
OR
2 1/4 quarts milk, 2% fat
3 pounds low fat Mozzarella cheese
2 pounds black olives
12 pounds broccoli florets -- blanched
2 pounds red or green peppers -- diced
1 1/2 cups green onions -- chopped
Stretch pastry over 12 each, 12" pizza pans.
Whip eggs and milk together.
Pour 1 3/4 cups egg mixture over crust in each pan.
Place in oven and bake for 5 minutes.
Remove from oven and pop any bubbles that have formed.
Divide Mozzarella evenly between pizzas.
Divide olives, broccoli, peppers and onions among pizzas.
Place pizzas back in oven and bake 15 minutes.
Source:
- - - - - - - - - - - - - - - - - - -
NOTES : Colorful and full of flavor, Veggie Breakfast Pizza is a treat for
breakfast and also great for lunch, too!
Nutr. Assoc. : 4478 2130706543 0 3218 2006 26145 0 2358 20165 0
Walnut Whole Wheat Bread
Recipe By :

-------- ------------ --------------------------------
1 1/2 cups lukewarm water (105� to 115�F)
3 teaspoons Fleischmann's� Active Dry Yeast
3/4 cup lukewarm milk (105� to 115�F)
1/3 cup sugar
2 teaspoons salt
3 1/4 cups all-purpose flour (3 1/4 to 3 1/2 cups)
2 1/2 cups whole wheat flour
1 cup chopped walnuts -- toasted
Combine water and yeast in large warm bowl; stir to dissolve yeast. Add
milk, sugar, oil, salt, and 3 cups all-purpose flour; beat until smooth.
Stir in whole wheat flour and enough remaining all-purpose flour to make
dough that comes away from side of bowl and forms a ball.
Turn dough out onto lightly floured surface; knead until smooth and
elastic, about 6 to 8 minutes. (Dough will be slightly sticky after
kneading.) Place in greased bowl, turning to grease top. Cover; let rise
in warm, draft-free place until doubled in size, about 1 hour.
Punch dough down; turn out onto lightly floured surface. Knead in walnuts.
Divide dough in half. Roll each half to 12- � 8-inch rectangle. Beginning
at short ends, roll up tightly. Pinch seams and ends to seal. Place, seam
sides down, in 2 greased 8 1/2- � 4 1/2-inch loaf pans. Cover; let rise in
warm, draft-free place until doubled in size, about 1 hour.
Bake at 400�F for 35 to 40 minutes, or until done. Remove from pans and
cool on wire rack.
Source:
Yield:
"2 Loaves"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 5472 5626 4138 0 0 0 14 0 0

Wasabi Dressing
Recipe By :
Categories : New Zealand Wasabi Salads

-------- ------------ --------------------------------
2 teaspoons Namida Wasabi paste (Hot)
1/4 cup rice wine vinegar
1 tablespoon sesame oil
1 teaspoon sugar
1 teaspoon ground white pepper
1/2 teaspoon grated lemon zest
Combine all dressing ingredients (including Wasabi paste) and whisk until
smooth. A blender or food processor works well with this.
Source:
- - - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with Rice Salad.
Nutr. Assoc. : 1685 0 0 0 0 0 802
Wash Board Omelet
Recipe By :
Categories : Breakfast California Egg Commission
Eggs Omelettes/ Frittatas

-------- ------------ --------------------------------
1 2 1/2 ounces whole kernel corn
2 1/2 ounces red pepper -- chopped
2 1/2 ounces green pepper -- sliced
1 ounce yellow pepper -- sliced
2 ounces red potatoes -- par-boiled, chopped
2 ounces string cheese
In vegetable oil, saut� corn, red, green and yellow peppers until
tender-crisp. Remove and keep warm. Add potatoes to pan and saut� until
lightly browned. Set aside and keep warm. Prepare omelet open-faced. Add
saut�ed vegetables and cheese. Place under broiler until cheese melts.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat;
NOTES : Everything but the old kitchen sink. Cookie had to clean out the
cook wagon or "crumb castle" every couple of days and that was
when wash board omelets might be served. Full of vegetables,
colorful and light, this delicious concoction is filling and
colorful.
*If using frozen or liquid whole egg product: 7 ounces.
Nutr. Assoc. : 0 430 0 0 0 0 3218 0
White Bean Fiesta Salad
Recipe By :

-------- ------------ --------------------------------
1 cup dry white pea beans -- soaked and cooked according to
cooking beans directions
2 large stalks celery -- sliced diagonally
1 small green or red pepper -- sliced
1/2 cup sliced ripe olives (optional)
1 cup cherry tomatoes -- halved (optional)
5 tablespoons vinegar
1/4 cup sugar
1/2 teaspoon dry mustard
1/2 teaspoon salt
Pinch paprika
Combine cooked beans, celery, onion, green or red pepper, olives and
tomatoes if desired in a large bowl. Mix remaining ingredients together
and pour over bean mixture; mix well. Cover and refrigerate at least 4
hours or up to 1 week.
Source:
T(Refrigerate):
"4:00"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : Microwave Method:

Soak and cook beans according to cooking bean directions.
____________________

4206 Raney Crescent
Tel: (519) 652-3566
Fax: (519) 652-9607
Nutr. Assoc. : 5511 0 0 20088 2130706543 0 0 0 0 0 0 0 0
Wild Rice and Mushroom Stuffing
Recipe By :

-------- ------------ --------------------------------
1 cup wild rice
4 cups water -- salted to taste
1 tablespoon oil
1/2 cup minced onion
1/2 cup chopped celery
2 cups sliced mushrooms
1/4 cup chopped dried apricots
2 tablespoons minced parsley
1/4 cup honey
In small saucepan, combine wild rice with salted water. Bring to a boil.
Cover, reduce heat and simmer until tender, approximately 45 minutes.
While rice is cooking, heat oil in skillet over medium-high heat. Stir in
onions, celery and garlic; saut� until onion is translucent and celery is
soft, about 7 minutes. Add mushrooms; saut� until mushrooms are soft,
about 3 minutes. Remove pan from heat. When rice is cooked, drain in a
colander. In large bowl, combine rice and mushroom-onion mixture. Add
apricots, parsley and honey, stirring until mixed well. Serve warm as a
side dish or use to stuff poultry.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 1
Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Wild Rice and Pecan Loaf
Recipe By :
Yeast Bread

-------- ------------ --------------------------------
3 1/2 cups all-purpose flour (3 1/2 to 4 cups)
1/2 cup plus 2 tablespoons cornmeal
1 teaspoon salt
1 cup water
2 tablespoons honey
2 tablespoons molasses
1 1/2 cups cooked wild rice or brown rice -- cooled (*see notes)
1/2 cup chopped pecans, walnuts or hazelnuts
In large bowl, combine 1 1/2 cups flour, 1/2 cup cornmeal, undissolved
yeast and salt. Heat water, honey, molasses and oil until very warm (120�
to 130�F); stir into dry ingredients. Stir in wild rice, pecans and enough
remaining flour to make soft dough. Knead on lightly floured surface until
smooth and elastic, about 8 to 10 minutes. Cover; let rest on floured
surface 10 minutes.
Roll dough to 9-inch circle. Fold in half, slightly off center, so top
layer is set back 1 inch from bottom edge. With sharp knife, make four
equally spaced cuts from curved edge toward folded edge, about 2/3 of the
way across loaf (cutting through both layers). Place on greased baking
sheet sprinkled with 1 tablespoon cornmeal. Cover; let rise in warm,
draft-free place until doubled in size, about 30 to 60 minutes.
Sprinkle top of loaf with remaining cornmeal. Bake at 375�F for 40 minutes
or until done. Remove from sheet; cool on wire rack.
Source:
Yield:
"1 Loaf"
T(Baking Time):
"0:40"
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2
Other Carbohydrates
NOTES : * 1 1/2 cups cooked rice = about 1/3 cup uncooked wild rice or 1/2
cup uncooked brown rice.
Nutr. Assoc. : 14 435 26366 0 0 0 0 0 2851 20148
Winter Vegetable Lasagne
Recipe By :
Pasta

-------- ------------ --------------------------------
1 pound Lasagne -- uncooked
1 large onion -- diced
1 pound butternut squash -- peeled and diced
2 medium carrots -- peeled and diced
1/2 cup flour
3 cups low-fat milk
1/2 cup white raisins
1/2 teaspoon pepper
1 teaspoon salt
2 cups grated Provolone cheese
1/4 cup grated Parmesan cheese -- reserved for the top
1/4 cup pine nuts
OR
1/4 cup walnuts -- reserved for the top
Prepare lasagne according to package directions; drain.
Preheat oven to 350�F. Melt margarine in large saucepan over low heat. Add
onion, squash and carrots. Cook the vegetables over low heat until very
soft. Stir in flour with a wooden spoon. Gradually stir in the milk until
the mixture is smooth. Bring the mixture to a boil and stir in raisins,
salt and pepper. Remove from heat and set aside 1 cup.
In a 9 � 13 � 2-inch baking dish, spread a little of the vegetable sauce

over the bottom and cover with lasagne. Sprinkle Provolone over lasagne
and add more vegetable sauce. Continue to layer sauce, Provolone and
lasagne, ending with a layer of sauce. Sprinkle top with Parmesan and
nuts. Bake uncovered for 40 minutes until nicely browned and heated
through.
Source:
- - - - - - - - - - - - - - - - - - -
Food Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2
Nutr. Assoc. : 3878 25070 0 0 0 0 4038 3532 0 0 1198 25073 4489 0 0 0
Zesty Oregon Hazelnut Broccoli
Recipe By :
Categories : Dundee Hazelnuts Side Dishes
The Oregon Hazelnut Industry Vegetables

-------- ------------ --------------------------------
1 large clove garlic -- minced
1 tablespoon oil
1 bunch broccoli (1 1/2 pounds) -- chopped
1/4 cup water
1/2 cup sour cream
1 teaspoon horseradish
1/4 teaspoon thyme
1/2 teaspoon marjoram
1/2 cup roasted and chopped Oregon hazelnuts
Saut� garlic in oil. Add broccoli and water. Cover and steam until tender
crisp over medium heat. (Most of the liquid should be gone.) Add sour
cream and seasonings. Heat until hot and sauce slightly thickens. Add
nuts, toss and serve.
Source:
"Dundee Hazelnuts"
- - - - - - - - - - - - - - - - - - -
Other Carbohydrates
Nutr. Assoc. : 0 0 206 0 0 0 0 0 0 3677

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Asian-Style Vegetable Stir Fry

Amount Measure Ingredient -- Preparation Method

Nutr. Assoc. : 0 560 4714 1074 0 2130706543 2358 4196 0 0

* Exported from MasterCook *

Asparagus and Banana Vinaigrette

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 3600

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

Nutr. Assoc. : 0 4365 0 5203 0 0 2130706543 0 26531 87 0 0 0 0 0 0

* Exported from MasterCook *

Baked Ditalini with Three Cheeses

Amount Measure Ingredient -- Preparation Method

Prepare pasta according to package directions, reducing cooking time by

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

Prepare pasta according to package directions; drain. In medium bowl,

Nutr. Assoc. : 305 1267 0 0 4845 3135 0 0 0 0

* Exported from MasterCook *

Baked Ziti with Four Cheeses

Amount Measure Ingredient -- Preparation Method

Cook pasta according to package directions; drain.

Nutr. Assoc. : 5662 0 444 20067 0 921 0

* Exported from MasterCook *

Baked Ziti with Ricotta Cheese

Amount Measure Ingredient -- Preparation Method

Preheat oven to 350 degrees F.

In a large bowl, combine Ricotta cheese, eggs, Parmesan cheese and

Nutr. Assoc. : 0 0 0 0 0 5662 471 0

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Banana Sweet Potato Puff Casserole

Amount Measure Ingredient -- Preparation Method

Nutr. Assoc. : 0 4111 0 0 0 0

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Belgian Endive and Fruit

Amount Measure Ingredient -- Preparation Method

* Exported from MasterCook *

Blue Cheese Vegetable Pizzas

Amount Measure Ingredient -- Preparation Method

Preheat broiler. In a large skillet, saut� vegetables in olive oil until

Nutr. Assoc. : 0 0 0 0 545 0 0

* Exported from MasterCook *

Blue Cheese Waldorf Salad

Amount Measure Ingredient -- Preparation Method

Serving size: 2/3 cup

NOTES : Prepare early in the day to blend flavors.

Use an apple variety suitable for salads such as McIntosh,

* Exported from MasterCook *

Bow Ties with Black Bean Salsa and Cherry Tomatoes

Amount Measure Ingredient -- Preparation Method

Prepare pasta according to package directions. While pasta is cooking,

Nutr. Assoc. : 4363 986 0 2130706543 0 0 0 1275 0 0 26368 0

* Exported from MasterCook *

Refrigerate brie until chilled and firm; or freeze 30 minutes or until

Serving size: 2 tablespoons

* Exported from MasterCook *

Amount Measure Ingredient -- Preparation Method