Fall Newsletter 2005

Simple, Easy-to-Prepare, Delicious Recipes

Due to our busy, hurried lives, we frequently do not have the time to prepare, or help prepare nutricious meals for ourselves, or our families. Here are a few which are simple, easy-to-prepare and delicious!

Battered Grouper with Jalapeño Tartar Sauce

Prep time: 20 minutes
Cook time: 15 minutes

Ingredients

• 1 cup mayonnaise
• 2 tbsp. chopped shallots
• 1 tbsp. chopped jalapeños
• 2 tsp. hot sauce
• 1 tsp. lemon juice
• 1/4 tsp. salt
• 1/4 tsp. ground red pepper
• 1 (8-oz.) package hushpuppy mix
• 3/4 cup milk
• 11/4 lb. grouper fillets, cut into 1-inch pieces
• 2 cups vegetable oil

Directions

1. Stir together mayonnaise, jalapeños, shallots, hot sauce, lemon juice, salt and pepper in medium bowl. Cover and chill until ready to serve.
2. Stir together hushpuppy mix and milk in a medium mixing bowl.
3. Pour oil in a large deep skillet over medium heat (oil should be kept to a depth of 1/2 inch of skillet); heat oil to 350°F.
4. Dredge fish in flour then in hushpuppy mix. Place fish in oil and fry in batches 3 to 4 minutes on each side or until golden. Serve with sauce.

Makes 8 to 10 appetizer servings

Hearty Vegetable Soup

Prep time: 15 minutes
Cook time: 15 minutes

Ingredients

• 1/2 small onion, chopped
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 clove garlic, minced
• 1/8 tsp. freshly ground pepper
• 2 cups vegetable broth
• 2 cups fresh baby spinach
• 1 (141/2-oz.) can crushed tomatoes
• 1/3 cup chickpeas, rinsed and drained
• 1/3 cup low-salt black beans, rinsed and drained
• 1 tbsp. chopped fresh thyme (optional)

Directions

1. Heat a large Dutch oven coated with cooking spray over medium heat. Add onion, carrots, celery, garlic, pepper and sauté 5 to 7 minutes or until vegetables are tender. Add broth, spinach, tomatoes, chickpeas and black beans; bring to a boil. Cover, reduce heat and simmer 10 minutes. Top with grated fresh thyme, if desired.

Serves 4

No Chop Chili

Prep time: 5 minutes
Cook time: 20 minutes

Ingredients

• 1 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
• 1 (15.25-ounce) can whole kernel corn, drained
• 1 (15.5-ounce) can chili beans, drained
• 1 (151/2-ounce) can no-salt diced tomatoes
• 3/4 cup salsa
• 1/2 cup low-fat, salt-free beef broth
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground oregano

Directions

1. Cook beef in a large nonstick skillet over medium-high heat 5 minutes or until beef is browned; drain. Add corn and remaining ingredients and bring to a boil. Cover, reduce heat and simmer 10 minutes or until thickened.

Makes 4 to 6 servings

Italian Steak Sandwiches

Prep time: 10 minutes
Cook time: 20 minutes
Chill time: 30 minutes

Ingredients

• 1/4 cup Worcestershire sauce
• 1/4 cup balsamic vinegar
• 4 (4-ounce) Laura's Lean Ribeye Steaks
• 1/3 cup low-fat mayonnaise
• 2 tablespoons chopped sun-dried tomatoes
• 8 Italian bread slices
• 1 cup chopped lettuce
• 2 tomatoes, thinly sliced
• 4 teaspoons crumbled blue cheese

Directions

1. Combine Worcestershire sauce and vinegar in a zip-top plastic bag. Add steaks and refrigerate at least 30 minutes
2. Grill steaks, covered with grill lid, over medium-high heat (350° to 400°) about 8 to 10 minutes on each side or to desired degree of doneness. Slice across the grain into thin slices.
3. Combine mayonnaise and sun-dried tomatoes. Spread mayonnaise mixture on bread slices. Layer steak, lettuce, tomatoes, blue cheese and top with remaining bread slices.

Makes 4 to 6 servings