CONTENTS:
BROCCOLI DIP IN BREAD BOWL
CARIBBEAN CORN CHOWDER
CORN LOVERS VEGETABLE STEW (from a long list of vegan stews - see website address below)
ACORN SQUASH STUFFED WITH APPLE COUSCOUS
Hello and welcome back to the Hi Arbor. Today's newsletter is short, but
there are many recipes the URLs can take you to, including a long list of
vegan stew recipes. Next year the Hi Arbor will do a bit of growing. I'll have
more news about that in the January 15, 2004 issue. You all take care and
have a wonderful holiday season. The very best in good wishes to each of
you throughout the coming year.
Roxanne
HiArborNews@aol.com
From www.kraftfoods.com
BROCCOLI DIP IN BREAD BOWL
Makes 32 (2-Tbsp) servings
Prep time: 15 min
Total time: 3 hr 15 min
1 cup MIRACLE WHIP Dressing
1 cup BREAKSTONE'S or KNUDSEN [or soy] Sour Cream
1 envelope GOOD SEASONS Italian Salad Dressing Mix
1 pkg. (10 oz.) frozen chopped broccoli, thawed, well drained
1 can (8 oz.) water chestnuts, drained, chopped
1/2 cup chopped red pepper
1 loaf round sourdough bread (1 lb.)
Mix dressing, sour cream and salad dressing mix in large bowl until well
blended. Add broccoli, water chestnuts and red pepper; mix well. Cover.
Refrigerate several hours or until chilled.
Cut slice from top of bread loaf; remove center, leaving 1-inch-thick shell.
Cut removed bread into bite-sized pieces.
Spoon dip into bread loaf just before serving. Serve with bread pieces,
NABISCO Crackers and assorted cut-up vegetables.
Per serving: Calories 80 Total fat 4g Saturated fat 1g
Cholesterol 5 mg Sodium 240 mg
Carbohydrate 11g Dietary fiber 1g Sugars 2g
Protein 2g Vitamin A 8%DV Vitamin C 15%DV Calcium 2%DV Iron 2%DV
From Culinary Café - Cooking For You
CARIBBEAN CORN CHOWDER
6 serving
1 tablespoon salad oil
1 large onion, finely chopped
1 large red bell pepper (about 8 oz.), seeded and chopped
3 large fresh green Anaheim or other large mild chiles (about 8 oz. total),
seeded and chopped
5 1/2 cups low-sodium [vegetable] broth
2 tablespoons minced fresh tarragon or 1 teaspoon dry tarragon
1/4 teaspoon pepper
5 large ears corn (about 3 1/2 lbs. total), husks and silk removed
Tarragon sprigs (optional)
Heat oil in a 5- to 6-quart pan over medium-high heat. Add onion, bell
pepper, and chilies. Cook, stirring often, until onion is soft (about 5 minutes).
Add broth, minced tarragon, and pepper; bring to a boil. Meanwhile, cut corn
kernels from cobs. Add corn to boiling broth mixture. Reduce heat, cover, and
simmer until corn is hot (about 5 minutes). If made ahead, let cool; then cover
and refrigerate for up to 1 day. Serve hot or cool.
To serve, ladle soup into bowls; garnish with tarragon sprigs, if desired.
Per serving: 165 calories (25% fat, 61% carbohydrates, 14% protein),
5 g total fat (0.8 g saturated fat), 28 g carbohydrates,
6 g protein, 0 mg cholesterol, 67 mg sodium
From Vegan stew recipes FATFREE.COM: low fat vegetarian recipe archive
CORN LOVERS VEGETABLE STEW
Serves 4
From Everyday Cooking with Dr. Dean Ornish
2 1/2 c veg broth
1 onion
2 minced garlic cloves
4 c peeled butternut squash cut in 1-inch cubes
1 16 oz can diced peeled tomatoes
1 1/2 c corn kernels or a drained 15 1/4 oz can
1 Tbsp chopped fresh thyme or 1 tsp dried
1 tsp salt
1/4 tsp pepper
1 14 oz can golden or white hominy
1 red or green bell pepper, trimmed and cut in 1-inch squared
Use saucepan or stewpot that will hold at least 4 quarts. Saute onion and
garlic in 1/2 cup of the broth until onion softens, about 5 min.
Add everything EXCEPT the hominy and bell pepper. Stir. Bring
to a boil and cover. Reduce heat to maintain a simmer and cook 10 minutes.
Add hominy and bell pepper, cover and cook until
squash and bell pepper are tender but not mushy, about 10 min
From About.com recipes - Home Cooking
ACORN SQUASH STUFFED WITH APPLE COUSCOUS
8 servings
1 cup couscous 1 cup apple juice
1/4 cup prunes, pitted and chopped
1/4 cup dried cranberries
1/4 cup dried apple
1/4 cup apple juice concentrate, thawed
1/4 tsp cardamom, ground
1 Tbsp maple syrup
4 acorn squash, halved and seeded
1/4 cup pecans, toasted and chopped (optional)
Place couscous in a small mixing bowl. Set aside.
Bring apple juice to a boil in a small saucepan and pour over the
couscous. Cover and set aside until the juice is absorbed. This will take 15
minutes.
Stir in the fruit, apple juice concentrate, cardamom, and maple syrup. Set
aside.
Steam squash halves until tender, about 15 minutes. Drain and place on
a baking sheet. Preheat oven to 350 degrees F. Fill squash halves with
couscous mixture and bake for 20 minutes. Top with pecans and serve.
Recipe is from: Vegetarian Gourmet, 1995
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