LAND OF NOODLES
EGG NOODLE BAKE WITH RAISINS
Makes: 6 Servings12 oz Medium or Fine Egg Noodles, uncooked
16 oz low-fat cottage cheese
1 cup low-fat sour cream
1 tbsp margarine
1 medium onion, diced
2 egg whites
1 ½ cups low-fat milk
½ cup raisins or sultanas
2 tbsp sugar
½ tsp cinnamon
1. Prepare pasta according to package directions. Drain. Rinse under water and drain again.
2. Preheat oven to 350F.
3. In a large bowl, combine the noodles with the cottage cheese and sour cream. Set aside.
4. Melt the margarine in a small skillet.
5. Add onion and saute over medium heat until soft, about 5 minutes.
6. Combine onion with noodles.
7. Beat egg whites in a medium bowl for 30 seconds. Beat in milk.
8. Add mixture to noodles. Stir raisins into noodles.
9. Lightly grease a 1½ quart baking dish with oil (or cooking spray).
10. Spoon noodle mixture into the dish.
11. In a small bowl, combine sugar and cinnamon and sprinkle over noodles.
12. Bake noodles until firm and browned on top, about 55 minutes.
13. Serve hot from the oven or at room temperature.
SALMON AND SPINACH NOODLE BAKE
Makes: 12 Serves12 oz Medium or Wide Egg Noodles, uncooked
2 tbsp vegetable oil or olive oil
2 leeks, chopped
2 garlic cloves, minced
1/3 cup flour
2 cups 2% milk
2 tbsp Dijon mustard
2 tbsp fresh dill, chopped or 1 tsp dried dill
salt and freshly ground black pepper to taste
2 10oz packages frozen spinach, chopped, thawed and squeezed dry
2 14.75oz cans best quality red salmon
- or about 1 lb fresh salmon, poached and skin and bones removed
vegetable oil cooking spray
Garnish:
2 oz smoked salmon, cut into thin strips
fresh spinach leaves
fresh dill sprigs
Roasted red peppers
Lemon slices
1. Preheat oven to 350F.
2. Cook noodles slightly less than package directions, very “al dente”. Drain and set aside.
3. Heat oil over medium-high heat in large saucepan.
4. Add leeks and garlic and saute, stirring occasionally, until leeks are softened, about 5 minutes.
5. Add flour and cook, stirring, 2 more minutes.
6. Gradually add the milk, stirring constantly.
7. Bring to boil, then reduce heat and simmer sauce, stirring constantly, until thickened, about 10
minutes.
8. Stir in mustard, dill, salt and pepper to taste.
9. Add the spinach, salmon and cooked noodles to the cream mixture; blend well.
10. Spray a 9 or 10-inch ring mold with vegetable oil cooking spray.
11. Transfer noodle mixture into the mold and press lightly.
12. Bake 20-25 minutes. Loosen edges with a knife and invert onto platter.
13. Garnish, if desired, with smoked salmon strips, dill sprigs and lemon slices.
MEDITERRANEAN TURKEY CASSEROLE
Makes: 8 Servings1 lb Medium egg Noodles, uncooked
1 14 ½ oz can low-sodium chicken broth
1 cup skim milk
1 tsp salt
1/4 cup cornstarch
2 cups cooked turkey, chopped
1 14 oz can artichoke hearts, drained and quartered
1 7 ½ oz jar roasted red peppers, drained and sliced
9 Kalamata olives, pitted and sliced
½ cup grated mozzarella cheese
½ cup white wine
1 tsp fresh lemon juice
½ tsp black pepper
vegetable oil cooking spray
2 tbsp parmesan cheese, grated
1. Prepare pasta according to package directions; drain.
2. Stir the broth, milk, salt and cornstarch together in a large pot or Dutch oven until the cornstarch
is dissolved.
3. Cook over medium heat, stirring constantly, until thickened and bubbly.
4. Stir in noodles, turkey, artichoke hearts, red peppers, olives, mozzarella cheese, wine, lemon
juice and pepper.
5. Heat oven to 350 F.
6. Spray a 3 quart baking dish with cooking spray.
7. Spoon noodle mixture into dish.
8. Sprinkle with Parmesan cheese.
9. Bake until bubbling around the edges, about 35 minutes.
10. Let stand 5 minutes before serving.
BAKED CHICKEN CURRY AND NOODLE
CASSEROLE
Makes: 6 ServingsCASSEROLE
12oz Medium Egg Noodles, uncooked
1 tbsp vegetable oil
8oz boneless, skinless chicken breasts, cut into ½" cubes
1 small red onion, diced (about 3/4 cup)
3-4 tsp curry powder
1 ½ cups low-sodium chicken broth
1 10oz can evaporated skim milk
1 ½ tbsp cornstarch
1 cup frozen peas, thawed
1 ½ cups fresh mushrooms, sliced
1 tbsp lemon juice
2 tbsp dry bread crumbs
salt and pepper to taste
1. Prepare pasta according to package directions.
2. While pasta is cooking, heat the oven to 375F.
3. Heat the oil in a large heavy skillet over medium-high heat.
4. Add the chicken and onion and stir until the chicken begins to brown, about 4 minutes.
5. Add the curry powder and continue stirring 2 minutes.
6. Pour in the chicken broth and reduce heat to low.
7. In a small bowl, mix the cornstarch and evaporated skim milk together until the cornstarch is
dissolved.
8. Stir the cornstarch into the skillet, heat to simmering and simmer 2 minutes.
9. Pour the contents of the skillet into a large bowl.
10. When the pasta is done; drain well.
11. Add the cooked pasta, peas, mushrooms, lemon juice, salt and pepper to the curry sauce.
12. Toss well.
13. Pour the mixture into an 11 x 9-inch baking dish and sprinkle the bread crumbs on top.
14. Bake until the edges are bubbling and the crumbs are golden brown, about 15 minutes.
15. Serve hot.
CHICKEN & MUSHROOM NOODLE MARSALA
Makes: 6 Servings12oz Medium Egg Noodles, uncooked
1 egg white
1 ½ lb boneless, skinless chicken breast, cut crosswise into ½-inch pieces
1/3 cup Italian seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
2 tbsp olive oil, divided
1 40z packages exotic mushrooms or
- 1 8oz package sliced mushrooms
4 cloves garlic, minced or
- 2 tsp bottled minced garlic
1/4 tsp freshly ground black pepper
1 cup can low-sodium chicken broth
4 tsp cornstarch
1 cup dry marsala wine
3 tbsp chopped basil or parsley
1. Cook pasta according to package directions.
2. Meanwhile, beat egg white in a large bowl; add chicken pieces; toss to coat.
3. Sprinkle with bread crumbs and cheese; toss well.
4. Heat 1 tbsp oil in a large non-stick skillet over medium-high heat until hot.
5. Add half of chicken, stir fry 3 to 4 minutes or until chicken is cooked through.
6. Transfer to plate; keep warm.
7. Repeat with remaining 1 tbsp oil and remaining half of chicken.
8. Cook mushrooms and garlic in same skillet 3 minutes over heat.
9. Sprinkle with salt and pepper.
10. Combine broth and cornstarch; mix well.
11. Add both mixture and wine to skillet; increase heat to medium-high and bring to a simmer.
12. Simmer uncovered 2 to 3 minutes or until sauce thickens, stirring occasionally.
13. Drain noodles; toss with chicken and transfer to 6 serving plates.
14. Spoon mushroom sauce over chicken pasta; sprinkle with basil.
15. Serve with additional basil if desired.
CHEESEBURGER NOODLES
Makes: 6 Servings8oz Medium or Wide Egg Noodles, uncooked
1 lb extra lean ground beef
1/4 cup dry breadcrumbs
½ tsp onion powder
½ tsp salt, divided
1 egg
2 tsp vegetable oil
1 14 ½ oz can fat-free chicken broth
1/4 cup water
1/4 cup ketchup
½ cup non-fat sour cream
1 cup shredded low-fat Cheddar cheese
1. Combine ground beef, breadcrumbs, onion powder, 1/4 tsp salt and egg; mix well.
2. Shape into approximately 36 3/4 -inch meatballs.
3. Heat oil in a large skillet coated with cooking spray.
4. Add meatballs and cook until browned on all sides. Drain well.
5. Combine chicken broth, water, ketchup and remaining 1/4 tsp salt; add to skillet.
6. Bring to boil; stir in noodles, making sure it is covered by the liquid.
7. Reduce heat, cover, and simmer 10 to 15 minutes or until noodles are done.
8. Stir in sour cream and cheese.
9. Cook until thoroughly heated and mixture thickens, about 5 minutes. (Do not boil.)
HAM & EGGS BREAKFAST PASTA
Makes: 4 Servings8 oz Medium Shells
4oz turkey ham, diced
4 hard boiled eggs, chopped
2 very ripe tomatoes, diced
3 tbsps fresh basil, chopped
2 tbsps olive oil
3 tbsps red wine vinegar
1 clove garlic, minced
salt, to taste
fresh ground black pepper, to taste
1. Cook pasta according to package directions; drain, rinse with cool water, and transfer to a large
mixing bowl.
2. Stir in the ham, eggs, tomatoes and basil.
3. In a small bowl, whisk together the olive oil, vinegar, and garlic.
4. Pour the vinaigrette over the pasta and toss.
5. Season to taste with salt and pepper, and serve.
SPICY BREAKFAST CASSEROLE
Makes: 8 to 10 Servings1 lb Medium Egg Noodles
3/4 lb mild sausage
1 small onion, chopped
1 small red bell pepper, chopped
1 16oz can diced tomatoes, drained
1/4 cup egg substitute, slightly beaten
1 can low-fat cream of mushroom soup, mixed with one can of water
1/8 tsp pepper
1 tsp chili pepper
2 cups low-fat cheddar cheese
picante sauce
1. Cook pasta according to package directions.
2. While pasta is cooking, saute sausage, onion, and bell pepper in a skillet.
3. Drain sausage mixture.
4. While mixture is draining, scramble eggs in skillet.
5. When eggs are done, add eggs, soup with water, tomatoes, spices, pasta and sausage mixture to 9
x 13 pan.
6. Sprinkle top with cheese.
7. Bake in preheated 350 degree oven for 20 minutes or until cheese is melted.
8. Serve topped with picante sauce.
EGG NOODLES PRIMAVERA
Makes: 8 Servings as a side dish12oz Medium Egg Noodles, uncooked
1 14 ½oz can chicken broth
2 cups fresh asparagus, cut into 1-inch pieces
1 cup thinly sliced carrots
1 red bell pepper, cut into short, thin strips
1 cup shelled fresh peas or
- frozen baby peas or
- 1 cup fresh snow pea pods, cut in halves
2 tbsps chopped fresh dill
2 tbsps chopped fresh thyme
2 tbsps chopped fresh mint
1/4 cup chopped fresh chives
3/4 cup grated Asiago or Parmesan cheese, divided
freshly ground pepper
1. Prepare noodles according to package directions.
2. While noodles are cooking, bring chicken broth to a boil in a medium saucepan. Add asparagus,
carrots and red bell pepper.
3. Simmer vegetables uncovered 4 minutes.
4. Stir in peas; continue cooking 3 to 4 minutes or until vegetables are tender-crisp.
5. When noodles are done, drain well and return to the pasta pot.
6. Add broth and vegetables, herbs and chives.
7. Cook over low heat, tossing gently until combined.
8. Add ½ cup of the cheese; toss gently.
9. Transfer to a serving patter; sprinkle with remaining 1/4 cup cheese.
10. Garnish with freshly ground pepper.
NOTE: Refrigerate leftovers tightly covered. For a quick main dish, add julienned cooked ham
or lamb leftovers; gently reheat.
EGG NOODLES - ORIENTAL SEASONING
Makes: 4 Servings4 oz Medium or Wide Egg Noodles, uncooked
1/4 cup water
2 tbsps low-sodium soy sauce
1 tsp vinegar
1 tsp sugar
1 tsp cornstarch
1 tbsp vegetable oil
2 scallions, trimmed and thinly sliced
1 clove garlic, finely chopped
½ tsp dried ginger
1/4 lb snow peas, trimmed
1. Prepare egg noodles according to package directions.
2. While egg noodles are cooking, stir in water, soy sauce, vinegar, sugar and cornstarch together in
a small bowl until the sugar and cornstarch are dissolved.
3. Set aside.
4. When noodles are done, drain well.
5. Heat the vegetables oil in a wok or large, deep skillet over high heat.
6. Add the scallions, garlic and ginger and stir until the garlic and ginger are fragrant, about 15
seconds.
7. Add the snow peas and toss just until they begin to change colour, about 10 seconds.
8. Add noodles and toss with the seasoned oil.
9. Stir in the soy sauce mixture and pour all into the wok.
10. Stir well until the sauce is thickened and the noodles are evenly distributed.
11. Transfer immediately to a serving dish.
12. Serve hot.
EGG DROP NOODLE SOUP
Makes: 8 Servings8 oz Medium Egg Noodles, uncooked
8 14 1/2oz cans low-sodium chicken broth
2 large eggs
4 tbsps water
½ cup grated Parmesan Cheese
½ tsp freshly ground pepper
1 cup frozen chopped spinach, thawed and drained well or
- 1 cup chopped fresh spinach, stems removed
salt to taste
1. In a medium saucepan, heat the chicken broth to a boil.
2. Stir in egg noodles and cook according to package directions.
3. Meanwhile, beat the eggs and water together until blended.
4. Beat in the Parmesan cheese and pepper.
5. Stir the spinach into the broth and reheat to boiling.
6. Pour the egg mixture into the soup slowly while stirring constantly with a fork.
7. Cook 30 seconds.
8. Check the seasoning and add salt if desired.
9. Serve hot.
SAVOURY HAM NOODLE CASSEROLE
Makes: Serves 12 as Side Dish, 8 as Main12oz Medium or Wide Egg Noodles
1 15oz low-fat ricotta cheese
1 cup low fat-fat sour cream
3/4 cup skim milk
1 cup cooked ham, finely chopped
1/3 cup grated Parmesan or Romano cheese
1 10oz package frozen peas, thawed
3 egg whites, lightly beaten or
- 3/4 cup egg substitute
2 tbsps fresh dill, chopped or
- or your favourite herb or
- 2 tsps dried herbs
1/4 tsp salt
1/4 tsp freshly ground black pepper
1. Heat oven to 350 F.
2. Prepare noodles according to package directions.
3. Meanwhile, combine ricotta cheese, sour cream, milk, Parmesan and ham in a large bowl; mix
well.
4. Add peas, egg whites, dill or other herb, salt and pepper.
5. Drain noodles; rinse with cool water.
6. Add noodles to bowl; toss to coat with ricotta mixture.
7. Spread evenly into 9 x 13-inch glass baking dish coated with cooking spray.
8. Bake 40 to 45 minutes or until golden brown.
9. Let stand 5 minutes before serving.
HOISIN PORK - NOODLES
Makes: 6 Servings12oz Medium Egg Noodles, uncooked
1 1/4 lbs pork tenderloin, trimmed of fat
2 tsp oriental sesame oil
4 cloves garlic, minced
2 tsp bottled ginger root or
- finely shredded fresh ginger root
1 red or yellow bell pepper, cut into short, thin strips
1 ½ cups snow pea pods or sugar snap peas (fresh or frozen)
½ cup canned low-sodium chicken broth
1 tbsp cornstarch
½ cup hoisin sauce
1 tbsp low-sodium soy sauce
½ cup thinly sliced onions
1/4 cup chopped peanuts or cashews (optional)
1. Prepare noodles according to package directions.
2. Meanwhile, cut pork crosswise into 1/4-inch thick slices; cut slices in half.
3. Heat oil in a large deep nonstick skillet over medium-high heat until hot.
4. Add pork, garlic and ginger, stir-fry 3 minutes or until pork is no longer pink.
5. Transfer mixture to a bowl; set aside.
6. Add bell pepper and snow peas to skillet; stir-fry 1 minute.
7. Combine broth and cornstarch; mix well.
8. Add broth mixture, hoisin sauce and soy sauce to skillet; bring to boil, stirring constantly.
9. Add pork mixture; stir fry 1 minute or until pork is cooked through.
10. Drain noodles; transfer to 6 serving plates.
11. Spoon pork mixture over noodles; sprinkle with green onions.
12. Garnish with peanuts, if desired.
EGGPLANT NOODLE CASSEROLE
Makes: 4 Servings8 oz Medium Egg Noodles, uncooked
1 eggplant, peeled and cut into 1/4-inch slices
½ cup egg substitute
3/4 cup fine dry bread crumbs
1 16oz can low-sodium tomato sauce
½ tsp garlic powder
1/8 tsp pepper
½ tsp oregano
1/3 cup grated Parmesan cheese, divided
4oz part-skim mozzarella cheese, thinly sliced, divided
1. Prepare noodles according to package directions.
2. While noodles are cooking, dip each slice of eggplant into egg substitute, then into bread crumbs.
3. Coat each side well.
4. Spray a cookie sheet with vegetable cooking spray.
5. Place eggplant slices on cookie sheet and place under broiler for 3 to 4 minutes on each side, or
until lightly browned.
6. Preheat oven to 375 F.
7. In a medium bowl, combine tomato sauce, garlic powder, pepper and oregano.
8. When noodles are done, drain well.
9. Spay a 2 quart baking dish with cooking spray.
10. Place a layer of eggplant in bottom of baking dish.
11. Layer half the noodles, followed by half the tomato mixture.
12. Sprinkle half the Parmesan cheese and half the mozzarella cheese on top.
13. Cover with foil and bake for 30 minutes.
14. Remove foil and continue baking 15 minutes, until cheese is melted and top is lightly browned.
TANGY PEAR ‘N’ PECAN NOODLE SALAD
Makes: 8 Servings12 oz Medium or Wide Egg noodles, uncooked
½ cup fresh orange juice
4 tbsps balsamic vinegar
2 tbsps fresh lemon juice
1 garlic clove, minced
1 tbsp orange zest
1 tbsp vegetable or olive oil
salt and freshly ground pepper to taste
16oz spinach, stems removed and rinsed, cut into 1-inch crosswise strips
4 pears (red or green, or mixed), cored and sliced, leaving peel on
½ cup golden raisins
crumbles blue cheese
1/4 cup pecan pieces, toasted
½ red onion, thinly sliced
1. Prepare noodles according to package directions.
2. Drain and place in large bowl.
3. Whisk together orange juice, balsamic vinegar, lemon juice, garlic, orange zest, oil, salt and
pepper to taste in small bowl.
4. In a large saute pan, heat 2 tbsps of dressing over medium heat.
5. Saute spinach in 2 to 3 batches until slightly wilted.
6. In a large bowl, combine cooked noodles, pears, raisins, half of cheese, half of pecans, wilted
greens and red onion.
7. Add remaining dressing and toss to combine.
8. Sprinkle top with remaining cheese and pecans.
9. Serve immediately.
BLACKENED CHICKEN SALAD
Makes: 8 Serves1 lb Radiatore, Medium Shells or other medium pasta shape, uncooked
1 lb boneless, skinless chicken breasts
1-2 tbsp spicy Creole seasoning
1 tsp vegetable oil
1 ½ cups fat-free mayonnaise
3 tbsp fresh parsley, minced
2 tbsp fresh chives, chopped
2 tbsp lemon juice
2 tbsp Dijon mustard
2 tsp capers, drained (optional)
1 tsp anchovy paste (optional)
1 cup chopped tomatoes
½ cup sliced green onions
½ cup chopped green pepper
1. Prepare pasta according to package directions.
2. Drain and rinse under cold water; drain again.
3. Rub chicken with Creole seasoning.
4. Coat a large, heavy skillet with cooking spray.
5. Add oil and place over medium-high heat until hot.
6. Add chicken from skillet, and let cool.
7. Cut chicken into ½-inch pieces and set aside.
8. Combine mayonnaise, parsley, chives, lemon juice, mustard, capers and anchovy paste; mix
well.
9. In a large bowl, combine pasta, chicken, mayonnaise mixture, tomatoes, onions, and pepper.
10. Cover and chill thoroughly.
CRUNCHY SWEET AND SOUR FETTUCCINE SALAD
Makes: 4 Servings5 cups Honey-Mustard Chicken with Fettuccine
1 1-inch piece ginger, peeled and minced or 1 tbsp dried ginger
1 cup diced celery
1 medium cucumber, peeled, chopped and seeded
2 medium apples, cored and chopped
1. Toss all ingredients together and serve.
DIJON-BLACKENED CHICKEN SALAD
Makes: 6 Servings4 skinless, boneless chicken halves ( 4 oz each)
4 tbsp Dijon Mustard
3/4 cup oat bran
1/4 cup Parmesan cheese, grated
1 tsp dried thyme
Non-stick cooking spray
Salad:
4 cups Medium Shells, uncooked
4 cups salad greens, torn
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1 cup canned corn, drained
½ cup red onions, sliced
Dressing:
1/4 cup frozen apple juice concentrate, thawed
2 tbsp balsamic vinegar
2 tbsp Dijon mustard
4 tsp fresh apple, grated
1/4 cup cilantro, chopped
1 tsp sugar
1/4 tsp cayenne pepper
1. Cook pasta according to package directions; drain and rinse under cold water; drain again and set
aside.
2. When pasta is cool, toss with other salad ingredients in large bowl and set aside.
3. Set oven to broil.
4. Pound chicken between wax paper sheets until 1/4-inch thick.
5. Spread mustard evenly over chicken.
6. Combine oat bran, cheese and thyme.
7. Lightly coat chicken with oat bran mixture.
8. Spray bottom of roasting pan with cooking spray.
9. Place coated chicken in roasting pan and cook approximately 5 inches below broiler for about 3
minutes on each side or until meat turns white.
10. Cut chicken breasts into strips and set aside.
11. Blend dressing ingredients together at high speed in food processor or blender.
12. Toss pasta salad with dressing, top with chicken strips and serve.
RIGATONI TURKEY SALAD
Makes: 4 servings8 oz Rigatoni, Elbow Macaroni or other medium pasta shape, uncooked
1 ½ cups cooked turkey, cubed
1/4 cup onion, chopped
1 cup carrots, thinly sliced
1 cup frozen peas, thawed
2 tbsp vegetable oil
2 tbsp cider vinegar
1/4 tsp thyme
1/4 tsp salt
1/4 tsp pepper
1. Prepare pasta according to package directions. Drain and rinse under cold water. Drain well.
2. Combine turkey and vegetables in a large bowl.
3. Add pasta.
4. Combine oil, vinegar and seasonings in a jar.
5. Shake until well blended.
6. Pour over pasta and stir well.
7. Cover and chill until ready to serve.
PASTA AND BEEF SALAD
Makes: 8 Servings1 lb Ozro, Small Shells or other pasta shape, uncooked
2 cups roast beef from the deli, cubed
3 medium ripe tomatoes, chopped
1 cup zucchini, chopped
1 cup fresh parsley, chopped
½ cup green onion, freshly chopped
2 tbsps fresh mint, minced
3 cloves garlic, minced
½ cup lemon juice
2 tbsps olive or vegetable oil
1 tsp black pepper
salt to taste
1. Prepare pasta according to package directions.
2. Drain and rinse under cold water; drain again.
3. In a large mixing bowl, combine pasta, beef, tomatoes, zucchini, parsley, onion and mint.
4. In a small mixing bowl, combine remaining ingredients; whisk well.
5. Toss dressing with pasta mixture.
6. Salt to taste.
7. Serve immediately or refrigerate until ready to serve.
PASTA CHOPPED SALAD
Makes: 6 to 8 Servings1 lb Ditalini, Ozro or other small pasta shape, uncooked
4 oz cooked turkey ham, diced into 1/4-inch cubes
½ cup Swiss cheese, diced into 1/4-inch cubes
3 stalks celery, chopped
3 scallions, sliced
½ cup red onion, diced
1/4 cup black olives, diced
salt and fresh ground pepper to taste
1/4 cup Dijon Mustard
2 tbsp vegetable oil
1/4 cup white wine vinegar
1. Prepare pasta according to package directions; drain, rinse with cold water and drain again.
2. Place the pasta, turkey ham, cheese, celery, scallions, onion and olives in a mixing bowl.
3. Season with salt and freshly ground pepper to taste.
4. In a small bowl, mix the mustard, vegetable oil and vinegar until combined.
5. Add to the pasta and toss.
6. Refrigerate for 2 hours and serve chilled.
PASTA TACO SALAD
Makes: 4 Servings8oz Wagon Wheels, Medium Shells or other medium pasta shape, uncooked
8oz ground turkey
1 tsp chili powder
2 cups shredded Romaine lettuce
½ cup avocado, diced
½ cup non-fat plain yogurt
Tortilla chips, optional
1 recipe for Salsa Cruda
1. Prepare pasta according to package directions.
2. While pasta is cooking, prepare the salsa cruda.
3. When the pasta is done, drain well and rinse under cold water until completely cool.
4. Crumble turkey into a large skillet. Add chili powder.
5. Place the skillet over medium heat and cook, stirring frequently, until the turkey is cooked
through and crumbled into small bits. Drain in colander.
6. Drain the salsa well.
7. In a straight-sided, 2 quart casserole dish, layer the pasta , then the lettuce, then the turkey and
the avocado, then the salsa, reserving about 1/4 cup of the salsa for the top.
8. Spread the non-fat yogurt in an even layer over the top and pour the remaining salsa over the
yogurt.
9. Cover the bowel tightly and refrigerate 2 to 4 hours.
10. Bring to room temperature 30 minutes before serving.
11. Garnish with tortilla chips, if desired.
ORANGE PASTA SALAD
Makes: 8 Servings1 lb Medium Shells, Elbow Macaroni or other medium pasta shape, uncooked
3 cups boneless, skinless chicken breasts, cooked and cooled
1 1/4 cups red or white seedless grapes, cut in half
1 large cucumber, peeled, seeded and cut into chunks
6 scallions, sliced
3 cups navel oranges, peeled and sectioned with a knife
1 head of lettuce
Light Orange Vinaigrette:
1/4 cup vegetable oil
1/4 cup white wine vinegar
3/4 cup orange juice concentrate
1 tsp salt
½ tsp pepper
1. Prepare pasta according to package directions; drain.
2. Cut the chicken into 1-inch cubes.
3. In a large mixing bowl, stir together the pasta, chicken, grapes, cucumber, scallions and half the
orange sections.
4. In a small mixing bowl, whisk together all the ingredients.
5. Pout the vinaigrette into the pasta mixture and toss the salad gently.
6. On a large platter, arrange the lettuce leaves.
7. Mound the salad on top of the lettuce and garnish with remaining orange slices.
LAYERED PICNIC PASTA SALAD
Makes: 6 Servings12oz Bow Ties or other medium pasta shape
½ cup vinaigrette salad dressing
1 cup frozen green peas, thawed
3 plum tomatoes, sliced
1 cup fresh mushrooms, sliced
2oz prosciuto, thinly sliced
2 tbsps fresh basil, chopped
3 tbsps Parmesan cheese, freshly grated
1. Cook pasta according to package directions, drain.
2. Return to cooking pan and toss with 2 tbsp vinaigrette dressing.
3. Transfer half the pasta to a clear glass bowl.
4. Layer peas, tomatoes, mushrooms, and prosciuto on pasta.
5. Top with remaining pasta.
6. Sprinkle with basil and pour remaining dressing evenly over salad.
7. Sprinkle with Parmesan cheese.
8. Serve at once or cover and chill until ready to serve.
9. Toss right before serving to evenly coat dressing.
ZESTY RADIATORE SALAD
Makes: 6 to 8 Servings1 lb Wide Egg Noodles
5 ripe plum tomatoes, sliced
1 cup jumbo black olives, sliced
3 ½oz Pepperoni, sliced
1/4 cup Parmesan cheese, grated
3 tbsps fresh lemon juice
½ cup vegetable oil
1/4 cup fresh basil, chopped
salt and pepper to taste
1. Prepare pasta according to package directions; drain and cool.
2. Toss pasta with tomatoes, olives, pepperoni, and parmesan cheese.
3. In a separate mixing bowl, blend together lemon juice, vegetable oil, basil, salt and pepper.
4. Toss dressing with pasta mixture and serve.
SEAFOOD PASTA SALAD
Makes: 8 Servings1 lb Medium Shells, Elbow Macaroni or other medium pasta shape, uncooked
2 6 1/8oz cans white albacore tuna, packed in water, drained
1 10oz package frozen peas, thawed
2 cups snowpeas, trimmed and blanched in boiling water for 30 seconds, or
- 1 10oz package frozen snowpeas, thawed
3 stalks celery, halved lengthwise and sliced
1 8oz can water chestnuts, drained and chopped
1 tbsp seafood seasoning
½ cup 1%-fat buttermilk
1/4 cup non-fat or low-fat sour cream
1/4 cup reduced-calorie mayonnaise
1/4 cup lime juice
1-4 drops hot sauce
salt and pepper to taste
1. Cook pasta according to package directions; drain.
2. In a large mixing bowl, combine the pasta, tuna, peas, snowpeas, celery and water chestnuts.
3. In a small mixing bowl, mix together the remaining ingredients.
4. Mix dressing with pasta mixture and stir to combine.
5. Serve chilled.
COOL RADIATORE MELON SALAD
Makes: 6 Servings1 lb Radiatore, Medium Shells or other medium pasta shape, uncooked
1/3 medium honeydew, cut into ½ -inch chunks
½ medium cantaloupe, cut into ½ -inch chunks
1 medium cucumber, peeled, seeded and cut into ½-inch chunks
½ cup limeade concentrate
2 tbsps vegetable oil
1 tsp chili powder
1 tsp salt
1. Prepare pasta according to package directions.
2. While pasta is cooking, toss the honeydew, cantaloupe and cucumber together in a large bowl.
3. In a small bowl, whisk together the limeade concentrate, oil, chili powder and salt.
4. Add the dressing to the fruit mixture.
5. When pasta is done, drain and rinse under cold water; drain again.
6. Toss pasta with fruit and dressing and serve.
Note: This salad is also great with the addition of 2 cups diced cooked chicken.
PARMESAN RICE AND PASTA PILAF
Makes: 6 Servings2 tbsp olive oil
½ cup vermicelli, finely broken, uncooked
2 tbsp onions, diced
1 cup long-grain white rice, uncooked
1 1/4 cups chicken stock
1 1/4 cups hot water
1/4 tsp white pepper, ground
1 bay leaf
2 tbsp parmesan cheese, grated
1. In a large skillet, heat oil. Saute vermicelli and onion until golden brown, about 2 to 4 minutes
over medium-high heat. Drain off oil.
2. Add rice, stock, water, pepper and bay leaf. Cover and simmer 15-20 minutes.
3. Fluff with fork. Cover and let stand 5-20 minutes.
4. Remove bay leaf. Sprinkle with cheese and serve immediately.
WILD RICE WALDORF SALAD
Makes: 6 servings2/3 cup wild rice
2 ½ cups hot water
1 cup brown rice – preferably long grain
1 large tart apples – Crispen or G. Smith
3 tbsp fresh lemon juice
1 bell pepper, seeded and diced – any colour
1 cup celery, diced
½ cup red onions, minced
½ cup currants or raisins
1/4 cup toasted almonds or slivered almonds or walnuts, chopped
Dressing:
½ cup orange juice
1 tbsp pure maple syrup or honey
1 tsp ground coriander
½ tsp ground cardamom
1 tbsp canola oil
1. In a saucepan with a tight fitting lid, soak the wild rice in a 1 cup of the hot water for 30 minutes.
2. Add the remaining 1 ½ cups of water, bring to boil, then lower to a simmer, cover and cook for
about 45 minutes, until the rice is tender.
3. When the rice has cooked for about 30 minutes, dice the apple and toss with the lemon juice in a
large bowl. Add the peppers, celery red onions currants or raisins, and almonds or walnuts and
set aside.
4. Whisk together all of the dressing ingredients.
5. Add the cooked rice and the dressing to the bowl and toss well to combine.
YOGURT RICE
1 cup long-grain rice2 cups water
1 tsp brown mustard seeds
2 tsp mung dal nonstick cooking spray
½ tsp oil
1 serrano chili, minced
1 tbsp gingerroot, minced
1/4 cucumbers, peel, seed and mince
2 cups plain nonfat yogurt
½ cup nonfat milk
1 tsp salt
1/4 cup cilantro, minced
1. Bring water to boil in saucepan and add rice. Return to boil, then reduce heat, cover and simmer
until tender and water is absorbed, 20 to 25 minutes.
2. While rice is cooking, toast mustard seeds and dal in skillet sprayed with nonstick cooking spray
and oil until mustard seeds begin to pop, 2 to 3 minutes.
3. Fluff rice with fork and stir in mustard seeds, dal, chilli, ginger and cucumber.
4. Combine yogurt, milk and salt. Lightly stir into rice with fork.
5. Sprinkle with cilantro.
COUNTRY RICE
Makes: 4 servings1/3 cup chicken stock, made without salt or fat
1/3 cup green onions, chopped
1 pinch black pepper, freshly ground
1/3 cup white rice, uncooked
1. Bring the stock to a boil with the green onion and pepper.
2. Add the rice; turn to a simmer and cover; cook for 20 minutes.
3. NOTE: If you want drier rice, remove the cover at 20 minutes and heat just a minute or so
longer.
4. VARIATIONS: Rice made with fish stock can be served with fish, beef-stock rich in beef.
5. If you begin adding more vegetables, you will end up with a jambalaya instead of a side course
of Country Rice.
SURPRISE RICE
Makes: 8 servings or 8 cups3 cups rice
1 cup milk
1lb sausages
1 small onions
1 sweet pepper margarine
1. Remove the seeds from the pepper, chop and parboil.
2. Add pepper and onion, chopped fine, to the rice.
3. Mix thoroughly and put a layer in a buttered baking dish.
4. Add a layer of the sausages which have been partially cooked, and cover
5. Pour milk over it all and dot with butter.
6. Cover and bake for one-half hour.
7. Remove the cover and bake for another half hour.
8. Temperature: 350 F Time: 1 hour
15 MINUTE RED BEAN AND RICE
Makes: ½ cup green peppers, chopped
1 (15 ½-ounce) can kidney beans, drained
½ cup onions, chopped
2 chicken bouillion cubes oil
½ tsp hot pepper sauce
2 cups water
2 cups MINUTE White Rice, uncooked – quick
cook rice
1. Cook and stir green pepper and onion in oil in large skillet on medium heat.
2. Stir in water, beans, bouillion and pepper sauce. Bring to boil.
3. Stir in rice; cover.
4. Remove from heat. Let stand 5 minutes.
SALSA CRUDA
Makes: 4 Servings2 large tomatoes, cored and diced in 1/4" pieces
1/4 cup finely diced red onion
2 tbsp fresh cilantro, finely chopped
1 to 2 jalapeno peppers, cored and chopped(leave the seeds in for extra spice; scrape them out for
a milder salsa)
1 small clove garlic, finely chopped
½ tsp salt to taste
1. Toss all ingredients in a small bowl and let stand at least ½ hour before using.
2. The salsa can be made and refrigerated up to a day in advance.
3. Drain off excess liquid and season to taste with salt before serving.
BEEF STEW
Makes: 8 to 10 Servings1 ½ cups Acine de Pepe, Ditalini or other small pasta shape, uncooked
2 tbsps vegetable oil
1 lb lean beef stew meat, cut into 1-inch chunks
3/4 cup chopped onion
9 cups hot water
3 tbsps beef-flavour instant bouillon
1 large bay leaf
1 tsp basil leaves
1/8 tsp pepper
1 ½ cups carrots, sliced
1 ½ cups celery, sliced
1 14.5oz can stewed tomatoes
1. In a large saucepan or Dutch oven, heat oil.
2. Coat beef with flour.
3. Add beef cubes and onion; cook until beef is browned.
4. Add water, bouillon, bay leaf, basil and pepper.
5. Bring to boil.
6. Reduce heat; simmer, covered, until meat is tender, about 1-1/2 hours.
7. Add carrots, celery and tomatoes.
8. Cook 15 minutes longer.
9. Remove bay leaf.
10. Stir in pasta.
11. Cook until pasta is tender, 10 to 15 minutes, stirring occasionally.
PIZZA DOUGH
Makes: 2 Pizza Crusts1 envelope dry yeast
1/4 teaspoon sugar
3/4 cup lukewarm water
75 - 80 degrees F. (IMPORTANT! Too hot and you’ll kill the yeast)
1. Stir yeast and sugar in water, let sit for 8 minutes or longer.
2. It should become slightly foamy with a “yeast” odour.
3. If the yeast doesn't activate after 6, then the yeast was bad or water was the wrong temperature.
Start over with fresh yeast.
1 3/4 cups unbleached all-purpose flour or bread flour
½ teaspoon salt
4. In a bowl mix the flour and salt.
5. Add the yeast mixture.
6. If using food processor, continue running until dough forms a ball, 10 - 20 seconds.
7. By hand, just jump in and mix away. If you’ve never done dough before, it gets a little sticky.
8. If the dough is a little dry (ie: flour left on sides of bowl and you absolutely can’t get it mixed)
add ½ teaspoon water and try until you get it. If measured right, you shouldn’t need any
additional water.
9. Kneed dough on a floured surface for a minimum of 5 minutes.
10. If dough is a little sticky, dust your finger and counter with flour, but as little as possible.
11. Roll out by hand for an 11" pizza.
12. Add all your favourite pizza toppings.
13. Bake at 475 F in pre-heated oven for 8 - 12 minutes. The edges will turn nice golden brown
when done.
BEAN AND VEGETABLE SOUP
MAKES: 6 SERVINGS10 oz (300g) dried black-eyed beans
4 fl oz (125ml) olive oil
4 carrots, finely chopped
3 celery sticks, finely chopped
3 and half pints (2 litres) beef stock
sea salt and ground pepper
1 onion, finely chopped
2 cloves garlic, crushed
2 tbsps thyme
1 tbsp tomato puree
3 tbsps water
3 tomatoes
1 tsp parsley, finely chopped
1. Put the beans in a bowl and cover with water, soak for 4 hours or overnight.
2. Skin tomatoes and dice, reserve any juices.
3. Drain beans and place in saucepan, cover with cold water.
4. Heat, bring to the boil, drain, rinse under a running tap, set aside.
5. Add 3 fl.oz of olive oil to rinsed saucepan, add onion, carrots and celery.
6. Fry over a low heat for 24 minutes until golden.
7. Add the garlic, thyme, parsley and beans, cover with water.
8. Bring to boil and simmer for 1 hour, until beans are tender.
9. While mixture is simmering, sprinkle the tomatoes with salt and set aside for 15 minutes.
10. Add the 3 tbsps of water to puree and mix to a paste, add to pan.
11. Add in salt, pepper, olive oil and tomatoes, simmer for 5 minutes extra.
12. Serve hot.
TUNA MELTS
MAKES: 6 SERVINGS1 can of solid white tuna, drained
1/3 cup mayonnaise
1 ½ tbsps onion, chopped
½ tbsps mustard
1 green onion, chopped
1/3 cup can mushrooms, chopped
salt
pepper
1 tbsps parsley, chopped
1 tbsps olive oil
3 slices of your favourite cheese,
2 plum tomatoes, chopped
3 English muffins, split and toasted
6 slices of your favourite cheese, extra
1. In a medium bowl, combine tuna, mayonnaise, mustard, onion, green onion, mushrooms, salt,
pepper, parsley tomatoes, cheese and parsley: mix well.
2. Spread a 1/3 cup of the tuna mixture on each muffin half.
3. Top with extra cheese slices.
4. Broil for 4 to 5 minutes or until cheese melts.
5. Serve.
DONAIR MEAT
Makes: 3 pounds lean hamburger
3/4 cup bread crumbs
2 tsp pepper
1-2 tsp cayenne red pepper (depending on your taste)
1½ tsps oregano
3 tsps paprika
2 tsps onion powder
1 tsp garlic powder
½ tsp salt
1. Combine all ingredients in a large bowl.
2. Knead for 20 minutes.
3. Shape into two lightly formed loaves.
4. Bake on broiler pan for 2 to 2 ½ hours at 300 degrees Fahrenheit.
5. Cool loaves and slice thinly.
6. Meat can be frozen for future use.
DONAIR SAUCE
2/3 cup canned milk
2/3 cup sugar
2 tbsps white vinegar
½ tsp garlic powder
1. Stir canned milk, sugar and garlic powder until sugar is dissolved.
2. Slowly add vinegar and continue mixing.
3. Let sauce sit for at least one hour in refrigerator before using.
Preparation
1. Heat donair meat in a frying pan.
2. Dip a pita bread in water and fry in frying pan to soften.
3. Place a small amount of sauce on bread.
4. Top with meat, chopped onions and tomatoes and finish and finish off with sauce. Roll up or
serve open on plate.
KING DONAIR
Makes: Donair Meat:
3 lbs lean hamburger
3/4 cup bread crumbs
2 tsps pepper
1-2 tsps cayenne red pepper
1 ½ tsps oregano
3 tsps paprika
2 tsps onion powder
1 tsp garlic powder
½ tsp salt
1. Combine all ingredients in a large bowl.
2. Knead for 20 minutes.
3. Shape into two tightly formed loaves.
4. Bake on broiler pan for 2 ½ hours at 300 degrees F.
5. Let cool and slice into slabs.
Donair Sauce:
2/3 cups evaporated canned milk
2/3 cups sugar
2 tbsps white vinegar
½ tsp garlic powder
Corn starch (optional)
1. Stir canned milk, sugar and garlic powder until sugar is dissolved.
2. Add vinegar and continue mixing. The quicker you add vinegar the thicker the sauce will be.
3. Refrigerate 1 hour before using.
Note: If sauce is not thick enough try adding a teaspoon of cornstarch and boiling it in a pot for a few
minutes.
Preparation:
1. Heat Donair meat in a frying pan.
2. Dip pita bread in water and fry in frying pan to soften.
3. Place a generous amount of sauce on bread.
4. Top with meat, chopped onions, tomatoes and sauce
DONAIR
Makes: Donair Meat:
2 ½ lbs ground beef
1 tsp cayenne pepper
3 tsps oregano
½ cup fine cracker crumbs
2 cloves garlic, crushed
2 tsps Italian dressing
½ tsp basil
1 ½ tsp dry mustard
½ tsp cumin
1 tsp soya sauce
1 tsp Worcestershire sauce
1. You may adjust the spices to taste. Add more cayenne for spicier meat.
2. Mix all spices and cracker crumbs in a bowl or bag.
3. Add to meat and onion.
4. Mix well (knead) and shape into loaf pan.
5. Bake at 300 F for 1 ½ hours.
6. Cool and slice thinly.
Donair Sauce:
2/3 cup evaporated milk
2/3 cup white sugar
1/4 cup vinegar
corn starch
1. Mix 1/4 cup vinegar and corn starch.
2. Add to milk and sugar.
3. Heat until thick.
