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Cajun Corn, Rice and Red Beans (vegetarian dish)

Submitted by: Josh P.

• 1 large green pepper, chopped
• 1 large red pepper, chopped
• 1 medium onion, chopped
• 2 garlic cloves, diced
• 15 oz canned red beans, drained
• 1 tbsp olive oil
• 1 tspn Cajun seasoning or chili powder
• 2 cup instant white rice
• 15 oz vegetable broth
• 16 oz frozen corn kernels
• Salt and pepper to taste
• hot pepper sauce to taste (optional)

1. Heat the oil over high heat until hot and saute the peppers, onion, garlic, and Cajun seasoning. Stir to coat vegetables with oil and then cook until softened slightly. Add the rice and stir again then pour in the broth and bring to a boil, covered. Mix in the corn and beans remove from the heat. Stand 5 minutes, covered. Season to taste.

Wild Rice Soup

Serves 8
Submitted by: Katya

• 2/3 cup uncooked wild rice, rinsed
• 1 cup finely grated potatoes
• 1 medium onion, minced
• 2 cups water
• 2 tbsp butter
• 1 quart milk
• 2 tbsp all-purpose flour
• 1 and 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 tsp cayenne pepper
• 1 tsp parsley flakes
• 8 oz soft, mild, meltable cheese
• 10 strips bacon, browned, drained and crumbled

1. Cover wild rice with water and simmer about 40 minutes until rice is barely tender. Drain and set aside. Combine water and butter in a soup kettle. Add potatoes and onions and milk (reserving 1/4 cup milk). Bring to a fast simmer and cook, stirring often to avoid scorching. Mix the flour with the remaining milk, and stir into soup. When potatoes and onion have softened and cooked, season with salt and peppers, and stir in rice, parsley flakes, cheese and bacon. Heat until cheese melts.

Chicken Paprika
Submitted by: Iphegenia

• 4 chicken breasts with rib meat, skinless
• 3/4 tsp salt
• 1/2 cup chicken broth
• 1/4 tsp pepper
• 2 tbsp olive oil
• 1 large onion, thinly sliced
• 2 tbsp paprika
• 8 oz sour cream
• 8 oz mozzarella cheese, grated

1. Sprinkle chicken with salt and pepper. Heat oil and cook chicken, covered, turning once, until golden. Transfer to plate and put aside. Saute onion in same pan over medium heat until softened. Sprinkle the with paprika and cook another minute.
2. Return chicken to pan and add broth. Cover and cook at a fast simmer for 15 minutes.
3. Stir in sour cream and simmer 2 more minutes. Serve with steamed vegetables and noodles.

Stuffed bell peppers (vegetarian dish)

Submitted by: Josh P.
Couscous:

• 2 cups vegetable broth
• 1 tbsp Olive oil
• 9 oz plain couscous

• 6 medium red peppers
• 1 medium zucchini, chopped
• 1/2 cup chopped fresh cilantro, chopped
• 16 oz gabanzo beans, drained and rinsed
• 1/2 cup chopped scallions
• 1/4 cup rice vinegar
• 2 tsp ground cumin
• 2 tbsp Olive oil
• Salt and pepper to taste

1. Bring the broth and olive oil to a boil over high heat and stir in the couscous. Cover and remove from heat. Let stand for 5 minutes then fluff the couscous with a fork. Scoop it out into a large bowl and let cool.
2. Cut the tops off the peppers, reserving them. Core and seed the peppers and trim their bases enough so they will sit upright. Dice the trimmed tops and bottoms and add to the couscous. Add the zucchini, cilantro, gabanzo beans, vinegar, cumin, olive oil, salt and pepper to the couscous. Toss well and spoon into the pepper shells.
   Optional: spoon some crumbled feta or salsa on top of each stuffed pepper and bake in the oven at 350 degrees for 15 minutes.

Hominy Casserole

Submitted by: Bill Wolfe

• 30 oz cans yellow or white hominy, drained
• 4 oz can green chilies
• 1/2 cup grated onion
• 8 oz carton low-fat sour cream
• 1 1/2 cups grated sharp cheddar cheese
• 6 strips crispy cooked bacon, crumbled
• Salt and pepper to taste

1. Preheat oven to 350 degrees. Mix together all ingredients, except cheese, and spoon into a lightly greased 8-by-8-inch casserole dish. Sprinkle cheese evenly over the top. Cover with foil and bake for 20 minutes. Remove the foil and bake an additional 10 minutes, until golden and bubbly.

Apple Salad

Submitted by: Katya.
Dressing:

• 3/4 cup sugar
• 1 tsp dry mustard
• 1 tsp salt
• 1/3 cup cider vinegar
• 1 tsp chopped onion
• 1/2 cup water
• 1/2 cup olive oil
• 1 & 1/2 tsp poppy seeds

• 1 small head of lettuce
• 5 oz fresh baby spinach
• 2 large Granny Smith apples, sliced very thin
• 1/2 lb Swiss cheese, grated
• 9 oz cashews halves or pieces

1. Heat sugar, mustard, salt, vinegar and onion until sugar is dissolved. Do not boil. Add water, oil and poppy seeds, and then chill. Toss together lettuce, spinach, apples, cheese and cashews. Serve salad with dressing on the side.

Rosemary Chicken
Submitted by: Cherie O.

• 1/3 cup light sour cream
• 1/6 cup dijon mustard
• 1/2 tsp salt
• 1 sprig rosemary, chopped
• 2 lbs chicken pieces, skinned
• 1 cup bread crumbs
• 1/8 cup butter, melted
• 1/2 cup sweet white wine
• 1 tsp black pepper

1. Mix sour cream, mustard, salt, rosemary and pepper in a ziploc bag. Add chicken and shake well until coated thoroughly. Place breadcrumbs in a bowl and roll chicken to cover. Lay out in a shallow casserole dish and drizzle with the wine. Bake for 30 minutes at 375 degrees F. Drizzle with butter and bake until chicken is golden brown and cooked through. Serve with wild rice and steamed vegetables.

Zucchini Slice

Serves 6
Submitted by: Catherine M.

• 2 packed c. grated zucchini
• 3/4 c. self raising flour
• 3 c. mixed vegetables (no starch based ones - corn, peas, celery, mushrooms, capsicum/pepper, carrot, etc)
• 1 & 1/2 c. grated .cheddar cheese
• 2 whole eggs
• 3 egg whites
• 1 diced onion
• 1 c. diced ham
• salt and pepper to taste

1. In a large bowl mix all ingredients except cheese. Add 2/3 of cheese and mix well. Grease lasagne/quiche dish and then fill with mixture and sprinkle remaining cheese over top. Cook 35-40 minutes at 350 degrees F.

Golden Harvest Soup

Submitted by: Kim

• 12 oz lean boneless pork, trimmed and cubed
• 1 tbsp. cooking oil
• 2 cloves garlic, minced
• 1 stalk celery, sliced 1 onion, diced
• 2 tsp. curry powered
• 30 oz reduce-sodium chicken broth
• 3 c. butternut squash, cubed and peeled
• 1 1/2 c. carrots, diced
• 1 1/2 c. sliced parsnips
• 1 large sweet potato, peeled and cubed
• 1 large green cooking apple, cored and cut into 3/4 inch pieces
• 1 tsp. basil
• 1 tsp. oregano
• 1/2 tsp. rosemary
• 1 tsp. cracked black pepper
• extra water

1. In a 4 quart Dutch oven heat oil, brown pork in hot oil, stir in garlic, celery, onion, and curry powder, and cook 1 minute longer. Stir in broth and bring to the boil. Reduce to a simmer, cover and cook about 45 minutes until meat is almost tender. Add squash, carrots, parsnips, sweet potato, apples, and herbs, and extra water to cover. Bring to a boil again. Cover, reduce heat, and simmer for 30 minutes more until squash is falling apart.

Apple Pancakes

Serves 2-4 people
Submitted by: Catherine M.

• 1 c. all-purpose flour
• 2 tbsp. sugar
• 2 tsp. baking powder
• 1/2 tsp. cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. allspice
• 3/4 c. milk
• 1 egg
• 2 tbsp. molasses
• 1 tbsp. vegetable oil
• 2 apples, diced

1. Combine the first six ingredients in a bowl. In another small bowl, beat egg, and combine with milk, molasses, and oil until well-blended. Add the wet mixture to the dry mixture and stir until just evenly blended. Stir in apples. Pour 1/4 cup of batter onto a hot, lightly greased griddle. Cook 2 to 3 minutes on each side, making certain centre is cooked through.

Stir-fried Beef
Serves 4
Submitted by: Avril H.

• 1 lb beef, in thinly sliced
• 1/2 cup teriyaki sauce
• 1 tbsp cornstarch
• 1 lb mixed vegetables
• 1/2 can baby corn spears
• 1 packet vermicelli, cooked

1. Mix the teriyaki and cornstarch and set aside. Heat some oil in a frypan over high heat, add beef and stir-fry for 2 minutes, stirring regularly. Add all vegetables and cook, still stirring, a few minutes until vegetables are crisp and brightly coloured. Add the liquid, bring to the boil, and cook until the sauce thickens somewhat. Serve over the vermicelli.

Easy Zucchini Lasagne (vegetarian dish)

Submitted by: Josh P.

• 4 medium zucchini, thinly sliced
• 1 large egg
• 8 oz part-skim ricotta
• 2 tsp dried basil
• Salt and pepper to taste
• 26 oz marinara sauce
• 2 cups dried seasoned bread stuffing
• 8 oz mozzarella cheese, grated

1. Mix together the egg, ricotta, basil, and salt and pepper. Spread 1 cup of the marinara sauce over the bottom of a casserole dish. Layer half the zucchini slices over the sauce. Spread half the ricotta mixture over the zucchini. Sprinkle with 1 cup of breadcrumb stuffing, then half the mozzarella. Repeat with all ingredients. Cover with a vented lid and microwave on high for 10 to 12 minutes. Let rest for 2 minutes before cutting and serving.

Bulghur Wheat with Garbanzo Beans (vegetarian dish)

Submitted by: Josh P.

• 3/4 cup medium bulghur wheat
• 1 1/2 cup water
• 1/3 cup dried currants or raisins
• 2 tsp honey
• 3/4 tsp salt
• 3/4 lb small zucchini, sliced
• 15 oz gabanzo beans, drained and rinsed
• 1/3 cup onions, chopped
• 1/3 cup lemon juice

1. In a large saucepan, stir together the bulghur, water, currants, honey, and salt. Cover and bring to a boil over high heat. Stir in the zucchini and simmer for 5 minutes. Stir in the chickpeas and chopped onions and bring to the boil. Remove from heat and stand, covered, for 10 minutes.
2. Fluff with a fork and serve with lemon juice on the side.

Lentil Salad (vegetarian dish)

Submitted by: Josh P.

• 30 oz lentils, cooked and drained
• 11 oz canned mandarin oranges, drained
• 1 small red onion, minced
• 1/2 cup parsley, chopped
• 1/2 cup olives, pitted and chopped
• 2 garlic cloves, minced
• 1/3 cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 to 1 tsp ground cumin
• 1 tsp salt
• Freshly ground black pepper to taste
• 8 oz good goat cheese

1. Combine the garlic, olive oil, lemon juice, cumin to taste, salt, and pepper in a bowl. Gently fold in the lentils, oranges, onion, parsley, and olives and combine well. Slice the goat cheese into 1/2-inch-thick rounds and arrange over the top.

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