Chick-Pea Pasta Salad
Servings per recipe: 14 1/2
3 cups cooked corkscrew pasta, drained and cooled
1-14 oz can chick-peas, rinsed and drained
1/2 cup chopped celery
1/2 cup peeled, coarsely shredded carrots
1/3 cup seeded and chopped green pepper
2 tbsp finely sliced green onion tops
1 medium tomato, cut into wedges for garnish
1/4 cup vinegar
2 tbsp light mayonnaise
1 tbsp canola oil
2 tsp Dijon style mustard
1/4 tsp salt
1/4 tsp black ground pepper
In large bowl combine pasta, chick-peas, celery, carrot, green pepper and onion. Toss lightly until evenly mixed.
In separate bowl whisk together vinegar, mayonnaise, canola oil, mustard, salt and pepper until blended. Pour over pasta and vegetables and toss until evenly coated. Cover and refrigerate two hours. Just prior to serving, garnish with tomato wedges. Keeps well refrigerated up to two days.
Energy: 85 calories
Carbohydrate: 14 g
Potassium: 103 mg
Protein: 2.8 g
Dietary Fibre: 1.5 g
Iron: 1.0 mg
Total Fat: 2.3 g
Sodium: 104 mg
Calcium: 14 mg
Festive Broccoli Salad
Servings per recipe:
1 large head broccoli (tips cut into small pieces)
1 head cauliflower (tips cut into small pieces)
1 bag dried craisons
1/4 cup sunflower seeds
1/2 cup real bacon crumbles (from salad section)
1 1/2 cups canola-based mayonnaise (not salad dressing)…or from Homemade Canola Mayonnaise recipe
1/4 cup sugar
Salt and Pepper
In large mixing bowl: mix broccoli, cauliflower, craisons, sunflower seeds and bacon. In second bowl, mix mayonnaise, sugar and add dill, garlic, salt and pepper to taste. Mix mayonnaise mixture with broccoli mixture. Chill until serving.
LENTIL AND SPINACH SALAD
Servings per recipe: 6 to 8
1/ 3 cup balsamic vinegar
1/3 cup red wine vinegar
1/ 4 cup Canola oil
dried cherries or cranberries
5 cups fresh spinach, washed and patted dry
1 cup cooked lentils (preferable small green French), cook mix with greens
seasoning to taste
juice of lime or lemon
optional: sliced red onions, feta cheese, and favorite vegetables or toppings
In a small bowl whisk together the vinegars and oil. Set aside.
In a large bowl place the cherries or cranberries (or a mixture of both), the fresh spinach, and lentils.
Season to taste, and pour juice of a lime or lemon over the top.
Serve with dressing, or pour dressing over salad and mix well.
Before serving, add sliced red onions, feta, favorite vegetables or toppings.
HINT: Loose spinach, stored in the vegetable drawer of your refrigerator will keep longer than if it is in a plastic bag because the leaves can’t breathe well in the bag and the cells die and rot.
Rice Pilaf with “Standing” Spices
Servings per recipe: Serves 6-8
2 cups basmati rice
4 1/2 cups cold water
2 medium red onions
1/4 cup canola oil, plus about 1 cup for deep-frying
1 teaspoon cumin seeds
8 green cardamom pods
2 1/2 to 3 inches cinnamon stick, broken in half
1/4 teaspoon whole cloves
1/4 teaspoon black peppercorns
1/4 teaspoon coriander seeds
3 bay leaves
3 whole, dried red chiles
2 garlic cloves, minced
1 teaspoon salt
1. Combine the rice and water in a bowl and soak for 20 minutes. Drain the rice and reserve the water separately.
2. Mince one onion and reserve.
3. For the fried onion garnish, thinly slice the second onion. Heat the 1 cup oil in a small (about 6 inches in diameter), heavy-bottomed saucepan over medium-high heat to 350F. (The oil should come about 1/2 inch up the side of the pan. If necessary, add more oil.) Add the sliced onion and deep fry, stirring often, until the onion turns dark brown, 15 to 20 minutes. Drain on paper towels and then let stand until cool and crisp. Set aside. Discard the oil.
4. Preheat the oven to 350F.
5. Combine the 1/4 cup oil, the cumin, cardamom, cinnamon, cloves, peppercorns, coriander, bay leaves and chiles in a large, oven-proof casserole over medium-high heat. Cook, stirring, until the cinnamon unfurls, 1 to 2 minutes.
6. Add the reserved minced onion and cook, stirring, until wilted, about 5 minutes. If the caramelized sugars from the onion begin to collect on the bottom of the pan, add water, about a tablespoon at a time, and stir, scraping the bottom of the pan topick up the browned bits.
7. Add the garlic and cook, stirring, 30 seconds.
8. Add the drained rice and cook, stirring, 1 minute.
9. Add the reserved soaking water and salt and bring to a boil, stirring occasionally to keep the rice from sticking to the bottom of the pan. Then turn the heat down and simmer vigorously until the water is entirely absorbed and the rice cooked through, about 10 minutes.
10. Put the casserole in the oven and bake 10 minutes. Then remove from the oven and let rest 5 minutes. Sprinkle with the fried onions and serve hot.