2 cups Rotini macaroni -- uncooked
1 pound Chicken breasts -- boneless
1/2 cup Dry white wine
1/2 cup Water
1/3 cup Olive oil or vegetable oil
2 tablespoons White wine vinegar
2 tablespoons Lemon juice
2 Cloves garlic -- minced
1/2 teaspoon Salt
1/4 teaspoon Coarsely ground black pepper
1 1/2 cups Thinly sliced sweet red -- pepper, cut in 2-inc

1/2 cup Chopped fresh parsley
1/2 cup Sliced green onion
2 tablespoons Capers

Cook pasta according to package directions; drain. Rinse with cold water to cool quickly; drain well. In a small saucepan, place chicken breasts; cover with wine and water. Simmer, uncovered, about 20 minutes or until done; discard liquid. Set chicken aside to cool. Cut chicken into strips.

In a small bowl, whisk together oil, vinegar, lemon juice, garlic, salt
and pepper. In a large bowl, combine pasta, chicken and oil mixture. Add red pepper, parsley, onion and capers; mix thoroughly. Cover; refrigerate.

Simple Iranian Salad

1 cucumber -- peeled and chopped
1 medium tomato -- chopped
1 small onion -- chopped
1 tablespoon parsley -- minced
1 tablespoon olive oil
juice of one lime
salt and pepper to taste

Mix together. Chill before serving.


3 tablespoons Red wine or tarragon vinegar
1 tablespoon Dijon mustard
Salt and pepper -- to taste
12 tablespoons Safflower or Canola oil -- =OR=-
9 tablespoons -Safflower or Canola AND
3 tablespoons -Olive oil)

MIX THE VINEGAR WITH THE MUSTARD, salt and pepper. Add the oil gradually, mixing vigorously by hand or electric blender.


1 pound Top sirloin steak -- 1" thick
1 tablespoon Olive oil
4 cups Romaine -- torn in bite-size
2 Oranges; peeled -- separated
into segments
1/4 cup Walnuts -- toasted
Strawberries; optional -- sliced
2 tablespoons Orange juice
2 tablespoons Red wine vinegar
2 teaspoons Honey
1 1/4 teaspoons Dijon mustard

Preparation time: 24 minutes Prepare the Citrus Vinaigrette by thoroughly combining all ingredients.

Makes about 1/3 cup.

Prepare the salad: Cut the beef into 1/8" strips; cut each strip in half. Heat oil in a large nonstick skillet over medium high heat. Stir fry beef (1/2 at a time) 1 to 2 minutes. Remove with a slotted spoon; season with salt, if desired. Toss lettuce, beef and oranges in a large bowl. Sprinkle with walnuts and drizzle with the Citrus Vinaigrette. Garnish with strawberries, if desired. Serve immediately.
Serving suggestions: Sesame bread sticks.

Sliced Cucumbers in Yogurt

1/2 teaspoon Salt
1/4 cup Low-fat plain yogurt
1/2 teaspoon Sugar
1/2 teaspoon Lemon juice
1/8 teaspoon Celery seeds
1/8 teaspoon Ground cumin
1/8 teaspoon Pepper

Pare and thinly slice cucumbers. Place in small bowl.
Sprinkle with salt; stir. Let stand 10 minutes. Stir together yogurt,
sugar, lemon juice, celery seeds, cumin and pepper in small bowl to mix
well. Transfer cucumbers to colander; rinse with cold water. Squeeze with hands to extract as much liquid as possible.
Return to bowl. Stir in yogurt mixture. Refrigerate covered until serving. Makes 4 servings.


46 ounces Tomato juice -- canned
1 small Red onion -- finely chopped
10 milliliters Garlic -- minced
1/4 cup -- water
1/2 cup Corn kernels -- fresh or frozen
15 ounces Black beans -- rinsed & drained
Cucumber -- seeded and finely

Red bell pepper -- seeded &
Green bell pepper -- seeded &
Zucchini -- finely chopped
Celery stalk -- finely chopped
Scallions -- finely chopped
4 ounces Diced green chilies -- canned
1 cup Jicama -- finely chopped
1/4 cup Fresh cilantro -- or parsley

2 tablespoons Red wine vinegar
2 tablespoons Lime juice

Hot pepper sauce; to taste 1 ts Prepared horseradish; x Pepper; black to taste 16 x Melba rounds; for garnish

Sour Cream Dressing

2 each Eggs -- hard boiled
1/2 pint Sour cream
2 each Spring onions
3 tablespoons Vinegar (4?... to taste)
1/2 teaspoon Dry mustard
1/2 teaspoon Salt
1 tablespoon Sugar
Red pepper or paprika

Mash egg yolk, add salt and mustard, sugar and paprika or red pepper.
Add sour cream and enough vinegar to make it thick and soupy. Chop and add egg whites and chopped spring onions. Especially good over Spring leaf lettuce.


10 Medium red potatoes -- cooked
1/3 cup Clear -- bottled Italian

1 1/2 cups Sliced celery
1 cup Sliced green onions
4 Hard boiled eggs
1/2 cup Sour cream
1 cup Mayonnaise
1 1/2 teaspoons Horseradish sauce
1 teaspoon Yellow mustard
1 1/4 teaspoons Celery seed
1/3 cup Diced cucumber
Salt & pepper to taste

While potatoes are warm, pour on the dressing. Chill 2 hours. Add celery and onion. Add the egg whites, chopped. Sieve egg yolks, combine with mayonnaise, sour cream, horseradish, mustard, and celery seed.

Chill 2 hours and add diced cucumber.

Southwest Chicken, Bean and Rice Salad

1 pint water
1 1/4 cups chicken broth
1 1/2 cups long-grain rice
6 chicken breasts -- boned, skinned
1 1/2 tablespoons olive oil
2 teaspoons ground cumin
2 15 oz cans black beans -- rinsed and drained
1 bell pepper -- chopped
1/2 red onion -- chopped
1/4 cup cilantro -- lightly packed
3 tablespoons lime juice -- fresh
2 large garlic cloves

Bring 2 cups of water and 1 cup of chicken broth to boil in a heavy
medium sauce pan. Add rice. Season with salt and pepper; reduce heat to
low. Cover and simmer until rice is tender and liquid is absorbed, about
20 minutes. Tranfer rice to large bowl and cool.

Preheat broiler. Place chicken on heavy broilerproof pan. Brush chicken
with 1/2 tbs of olive oil. Season with salt and pepper sprinkle with 1
tsp. cumin. Broil chicken until cooked through, about 10 minutes. Cool
and cut into 1 inch pieces.

Add chicken, black beans, corn, bell pepper, red onion and cilantro to
rice in boil. Combine remaining 1/4 cup chicken broth, remaining
tablespoon olive oil, remaining teaspoon cumin, lime juice and garlic in
blender. Process until garlic is finely minced. Season to taste with salt and pepper. Pour dressing over salad in bowl and toss well.

Southwestern Three-Bean Salad

15 Ounces Black Beans, Canned -- rinsed and drained
15 Ounces Pinto Beans, Canned -- rinsed and drained
15 Ounces Chickpeas, Canned -- rinsed and drained
3 Chipotle Pepper In Adobo Sauce -- finely chopped
3 Tbsp Cider Vinegar
2 Tbsp Canola Oil
1/4 C Cilantro -- chopped
Salt and pepper to taste
1/2 head Iceberg Lettuce -- shredded
1/2 Vidalia Onion -- thinly sliced

In a large bowl, combine black beans, pinto beans or black-eyed peas,
chickpeas, chipotles, vinegar, oil and cilantro. Toss until well mixed.
Season with salt and pepper. Arrange lettuce on a serving platter, mound the bean mixture over top and garnish with sliced onions. Serves 6 as a side dish.

Spaghetti Salad

1 1/2 pounds thin spaghetti
1 onion -- chopped
1 cucumber -- chopped
1 green or red bell pepper -- chopped
2 medium tomatoes -- chopped
1 12 oz. bottl Italian salad dressing or Fat Free -- (Wish Bone)
1 jar Salad seasoning -- (McCormicik's)
1 pkg Italian salad dressing mix, dry -- (Good Seasons)

Cook, drain and rinse spaghetti. Chop all vegetables quite fine. Mix
together bottled salad dressing, salad seasonings and dry salad dressing mix. Shake to mix well. Pour over spaghetti. Let chill overnight in refrigerator.

Spaghetti Squash and Avocado Salad

1 medium spaghetti squash
6 mushrooms -- sliced
1/2 red bell pepper -- julienned
1/2 green bell pepper -- julienned
4 ounces sliced black olives -- drained
2 avocados -- seed,peel,slice
-----Avocado Oil Vinaigrette-----
3/4 cup avocado oil -- or light vegetable o
1/4 cup white wine vinegar
3 cloves garlic -- crushed
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
Salt and pepper to taste

Prepare Avocado Oil Vinaigrette at least 24 hours before serving
time. Shake all ingredients together in tightly covered container.
Let Vinaigrette stand at least 24 hours.

Halve squash lengthwise, scoop out seeds. Place halves
cut side down in large saucepan; add water to a depth of two inches;
cover and bring to a boil. Reduce heat; simmer squash 20 minutes. Drain off water; cool squash and shred into strands. Mix squash,
mushrooms, peppers, olives and avocados in serving bowl. Pour
Vinaigrette over, toss gently and serve.

Sparkling Salad

1 package lime gelatin powder
1 cup water
7 ounces lemon-lime soda
1 cup applesauce
--- Garnish: ---
grapes -- frosted, * see note
mint sprigs

* To make frosted grapes for decorations: Beat an egg white until frothy. Dip the grapes into egg white then immediately roll in sugar, preferably superfine, and then lay on waxed paper until dry. Use tinted sugar for more color variety.

1. Place lime-flavored gelatin into bowl; add 1 cup very hot water
and stir until gelatin is completely dissolved. Blend in a 7-ounce bottle of lemon-lime carbonated soft drink. Chill this mixture until consistency of unbeaten egg whites.
2. Lightly oil a decorative 1-quart mold with vegetable oil; do not use olive oil. Invert mold to drain off any excess oil.
3. When gelatin is somewhat thickened, add 1 cup thick applesauce.
Blend quickly. Pour mixture into mold and chill until firm.
4. Unmold onto serving plate and surround mold with frosted grapes
and sprigs of mint.


2 cups Cooked black beans
2 cups Cooked red lentils
1 teaspoon Dry mustard
3 tablespoons Minced garlic
1 tablespoon Fresh parsley -- minced
1/2 cup Rice vinegar
Juice from 1 lemon
1 teaspoon Salt
3 tablespoons Olive oil
1 teaspoon Crushed red peppers
1 small Butterhead lettuce -- torn
2 large Red bell peppers -- sliced
2 large Red potatoes, cooked -- sliced
1/2 cup Grated carrots

Put legumes in separate bowls. Whisk together mustard, garlic, parsley, vinegar, lemon juice, salt, oil & red pepper. Divide mixture evenly between legumes. Marinate covered in the fridge for 1 hour.

Line salad plates with lettuce, top with peppers. Arrange small piles of potatoes, carrots & legumes on each plate. Drizzle marinade over the meal.

No comments: