June 12, 2002 Ten Layered Salad Posted by Sheri Serves: 8 INGREDIENTS - 2 cups thinly sliced romaine lettuce< - 1 cup thinly sliced red cabbage - 1 medium red, or green, bell pepper, sliced - 1 cup broccoli, or cauliflower, floreets - 1 cup sliced mushrooms - 1 cup sliced carrots - 1 cup halved cherry tomatoes - 1/2 cup sliced cucumber - 1/2 cup sliced red onion - Herbed Sour Cream Dressing (recipe too follow) - Finely chopped parsley leaves, as garrnish DIRECTIONS Arrange lettuce in bottom of 1-1/2-quart glass bowl; arrange remaining vegetables in layers over lettuce. Spread Herbed Sour Cream Dressing over top of salad and sprinkle with parsley. Refrigerate, loosley covered, 8 hours or overnight. Toss before serving. HERBED SOUR CREAM DRESSING INGREDIENTS - 3/4 cup fat-free mayonnaise - 3/4 cup fat-free sour cream - 2 to 3 cloves garlic, minced - 1/2 teaspoon dried basil leaves - 1/2 teaspoon dried tarragon leaves - 1/4 teaspoon salt - 1/8 teaspoon pepper DIRECTIONS Mix all ingredients in small bowl. Makes about 1-1/2 cups Nutritional Information Per Serving: Calories: 68, Protein: 3.3 g, Carbohydrate: 14.8 g, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 380 mg Diabetic Exchanges: 1-1/2 Vegetable Sensational Summer Smoothies And Super Soups Posted by Kelly A small collection of summer recipes for today - have a great one ladies Chilly Mochaccino 2 tsp (10 mL) instant coffee 1/4 cup (50 mL) boiling water 2 cups (500 mL) chocolate milk 2-3 ice cubes Directions: Combine coffee and boiling water in blender. Blend until dissolved. Pour in chocolate milk and ice cubes. Blend until smooth. Pour into tall glass. Makes 2 servings Banana Berry Smoothie 1 1/2 cups (375 mL) milk 1 banana 1 cup (250 mL) strawberries Directions: Peel banana. Wash and cut the stems of strawberries. Place all ingredients in blender. Blend until smooth. Pour into tall glass. Makes 2 servings Mango Magic 1 large, ripe mango 2 cups (500 mL) milk 2 tbs (30 mL) plain yoghurt 1 tbs (15 mL) sugar cinnamon (optional) Directions: Peel mango and cut into cubes. Put mango, milk, sugar, yoghurt into blender. Blend till smooth. Pour into tall glass and serve cold. Sprinkle with cinnamon. Makes 2 servings Super Soups Creamy Asparagus Soup 1 lb (500g) fresh asparagus 1 1/2 cups (375 mL) chicken broth or stock 1 small onion, chopped 1 tbs (15 mL) butter 3 tbs (45 mL) flour 3 cups (750 mL) milk salt and pepper to taste Directions: Snap off white part of asparagus stalks; rinse well in cold water. Cut into 1 inch lengths. Place in saucepan with chicken broth and onion. Bring to a boil over medium heat. Simmer, covered, 10-15 minutes. Place asparagus and broth in blender. Cover and blend till smooth. In saucepan, melt butter, stir in flour. Gradually stir in milk. Cook and stir over medium heat until it boils. Stir in asparagus puree. Add salt and pepper to taste. Cool Peachy Pear Soup 1 (14 oz/398 mL) can peach halves in juice 1 (14 oz/398 mL) can pear halves in juice 1 cup (250 mL) vanilla yoghurt 1 cup (250 mL) milk 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1mL) ground nutmeg fresh apricot slices (optional) fresh mint sprigs for garnish (optional) Directions: Drain the canned fruit, reserving 1/2 cup of the juice. Combine the canned fruit, reserved juice, and remaining ingredients in blender. Cover and blend for one minute or until smooth. Cover and chill for two hours. To serve, ladle soup into individual bowls. If desired, garnish with fresh apricot slices and mint sprigs. Makes 3-4 servings. Lentil Soup 1 tbsp (15 mL) butter 1 onion, sliced 2 garlic cloves, finely chopped 2 tbsp (30 mL) grated fresh ginger 2 tsp (10 mL) ground cumin 2 tsp (10 mL) ground coriander 1 carrot, finely chopped 1 cup (250 mL) dry red lentils 4 cups (750 mL) vegetable or chicken broth 2 cups (250 mL) milk 1 can (355mL) diced tomatoes 1/4 cup (50 mL) long grain rice Juice of 1 lemon Cayenne pepper Salt and pepper Chopped fresh coriander Directions: In large saucepan, sauté onion and garlic in butter until golden, stirring occasionally. Add ginger, cumin, coriander and carrot. Cook for another 2 minutes while stirring. Stir in lentils, broth, milk, diced tomatoes, rice and lemon juice. Bring to boil, reduce heat, cover and simmer for 15 minutes. Using hand mixer, blend mixture until smooth. Simmer for 5 minutes until lentils are tender. Season to taste with cayenne pepper, salt and pepper. Remove from heat and cool for 10 minutes. In food processor, purée soup mixture. Heat soup in saucepan and serve immediately in individual bowls and garnish with fresh coriander. Recipes courtesy of Dairy Farmers of Ontario Tropical Ribs Posted by Mai Here is a simple recipe if you plan on grilling on Father's Day :o) 3 pounds pork spare ribs, cut into 3 to 4 rib portions 1/2 cup brown sugar 1/2 cup soy sauce 3 scallions, thinly sliced 1/4 cup ketchup 1 garlic clove, minced 1 teaspoon grated fresh gingerroot Place the ribs in a large pot and add enough water to cover. Bring to a boil over medium-high heat and simmer for 40 minutes, or until ribs are tender...drain. In a 9" x 13" baking dish, combine the remaining ingredients; mix well. Add the ribs to the baking dish, turning to coat evenly with the sauce. Let stand for 15 minutes. Preheat the grill to medium heat. Grill the ribs 4 to 5 inches from the heat source for 4 to 5 minutes per side, brushing occasionally with the remaining sauce until glazed Good Luck :o) Enjoy! Citrus Skillet Chicken & Rice Posted by Sunny Finally, me with a recipe 1 T. Vegetable Oil 4 boneless, skinless chicken breast halves 1 1/4 C chicken broth 3/4 C orange juice 1 medium onion, chopped 1 C uncooked regular long grain rice 1 1/2 C fresh (cut up) or frozen green beans 1 tsp. grated orange peel 3 T chopped parsley or 1 T dried parsley flakes Heat oil at medium-high in large skillet. Add chicken and cook until browned on both sides. Set chicken aside. Stir in broth, orange juice and onion. Heat to a boil. Stir in rice, beans and orange peel. Reduce heat to low. Cover and cook - about 10 min. Return chicken to skillet. Simmer covered, until chicken is cooked through and rice has absorbed most of the fluid - about 10 minutes. Remove chicken to platter. Stir parsley into rice mixture. Serves 4 Calories 391 Protein 36 grams Fat 6 Grams Carb. 46 grams Cucumber-Melon Relish Posted by Posted by Sheri, with another diabetic friendly recipe This refreshing and colourful mix pairs well with grilled pork or fish. Prep: 20 min. Chill: 1 hour Ingredients 3 cups chopped cantaloupe melon 1 1/2 cups chopped honeydew melon 1 medium cucumber, seeded and chopped (1 1/2 cups) 1/4 cup sliced green onions 2 tablespoons lemon juice 2 tablespoons snipped fresh mint 1 tablespoon honey Directions 1. In a large bowl combine chopped melon, cucumber, and green onions. In a small bowl combine lemon juice, snipped mint, and honey; mix well. Pour the honey mixture over melon mixture. Toss gently to coat. Cover and chill relish for at least 1 hour or up to 8 hours. 2. Stir before serving, and serve with a slotted spoon. Makes about 6 cups (12 servings). Nutrition facts per serving: calories: 30 , total fat: 0g , saturated fat: 0g , cholesterol: 0mg , sodium: 7mg , carbohydrate: 7.5g , fiber: 1g , protein: 1g , vitamin C: 42% , calcium: 1% , iron: 2% , diabetic exchange: 1/2 fruit Recipe from: Better Homes and Gardens