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All-American
Macaroni Salad
serving size 4
4 ounces elbow macaroni, cooked
1 cup celery, sliced
1 cup red bell
pepper, sliced
2 tablespoons onion, chopped
2 tablespoons olive oil mayonnaise,
or
soy mayonnaise, no cholesterol
2 tablespoons yogurt, made with skim milk
3
tablespoons Honey Mustard
Mix together the mayonnaise, yogurt, and the Honey Mustard
until smooth. Set aside. In a large serving bowl, combine the macaroni, celery,
red bell pepper and onion.
Pour the Honey Mustard
mixture over the ingredients in the
bowl. Stir until well mixed. Best when served cooled.
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Honey Mustard
Baked Fish
serving size 4
4 flounder fillets
1/2 cup flour, whole-grain wheat
1 egg white
1/4
cup Honey Mustard
1/2 cup
yogurt, made with skim milk
Beat together 1 tablespoon of the Honey Mustard Sauce and the egg
white. Dip each fillet in the egg white mixture, then dip into the flour. Place
the fillets in a shallow pan that has been sprayed with a non-stick cooking
spray.
Cream together the yogurt and the remaining
Mustard Sauce.
Spoon the yogurt mixture over the fillets. Bake at 400 degrees for 15 minutes.
Serve hot.
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Zisty
Noodles
with vegetables
serving size 4
2 cups vermicelli (or rice sticks)
1/2 cup bean sprouts, fresh
1
tablespoon lemon peel, grated
1/2 cup peanuts, dry roasted
2 cloves
garlic
1 medium carrot cut in 1 inch pieces
3 egg whites (optional)
1
large zucchini, diced
4 large green onions, thinly sliced
1/2 cup Soy
Sauce
1/4 cup beef broth,
canned, low sodium
Soak vermicelli (or rice sticks) in hot water (over a low flame) until soft
(about 30 minutes). Drain thoroughly. Cut noodles into shorter pieces. Blanch
bean sprouts in boiling water (about 20 seconds). Rinse with cold water, dry on
a towel.
Trim ends from the lemon grass (see NOTE), save 2-1/2 inches of the white
core. Coarsely chop peanuts in a blender, and put in a small bowl. Mince carrots,
lemon peel (or lemon grass) and garlic until carrots are pea size. Add to
peanuts.
Heat broth in a wok on high heat. Add carrots, zucchini and half of the
onions. Stir fry for 1 minute. Add Soy Sauce. Add the beaten
egg, let set 30 seconds. Gently stir. Add noodles and bean sprouts. Stir fry
until eggs are cooked and mixture is well heated. Mix in chopped peanuts and
remaining onions. Garnish with cilantro, if desired.
NOTE: May substitute 2 stalks of lemon grass for the lemon
peel.
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