Recipes Included On This Page Easy Couscous For 1 Easy Fisherman’s Stew - Mediterranean 3 pts Easy Seafood Paella For 1 Easy Sheppard Pie For 1 Eggs Florentine For 1 Express Stir-Fry (The Canadian Way) For 1 Use Your Browser's "Back" Button to Return to This Recipe List
	* Exported from MasterCook * Easy Couscous For 1 Recipe By : Organic Whole Wheat Couscous 'Casbah' Serving Size : 1 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup couscous, uncooked 2/3 cup water -- or broth 1 pinch salt 1 teaspoon olive oil -- or butter * I use 1 cube Harvest herb broth or 1 cube Knorr Chicken broth, diluted in boiling water. In a medium saucepan combine water (or broth) with salt, olive oil (or butter) and bring just to a boil. Stir in couscous and cover. Remove from heat and let stand 5 minutes. Fluff couscous with a fork. Serve with a choice of carrots, turnips, flat green beans, chick peas (from a can; rinsed, parboiled and drained). You can add a dash of cumin and a pinch of chili powder. It can be served as is or with a grilled lamb cutlet. Source : Organic Whole Wheat Couscous 'Casbah' Edited by Claudia Contributed to the FareShare Gazette recipe challenge by Claudia; 29 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 40 Calories; 5g Fat (100.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 138mg Sodium. Exchanges: 1 Fat. * Exported from MasterCook * Easy Fisherman’s Stew - Mediterranean 3 pts Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons extra virgin olive oil 1 medium onion -- chopped 2 garlic cloves -- minced 1 cup bottled clam juice 2 medium potatoes -- peeled, cut in 1/2-inch cubes 4 plum tomatoes -- seeded and chopped 12 ounces cod -- cut in 8 pieces4 4 ounces small scallops or 4 ounces other white fish [halve the scallops if large] 1/2 tablespoon chopped fresh tarragon or 1 teaspoon dried 1/2 tablespoon chopped fresh parsley or 1 teaspoon dried Salt and freshly ground black pepper -- to taste In a small Dutch oven or deep pot, heat the oil over medium-high heat. Sauté the onion and garlic until they are translucent, about 4 minutes. Add the clam juice. When the liquid comes to a boil, add the potatoes and tomatoes. Reduce heat to a simmer. Cover and cook for 15 minutes or until the potatoes are almost done. Add the cod, scallops or other fish, tarragon and parsley. Simmer until the fish is opaque in the center and flakes easily, about 4-5 minutes. Season with salt and pepper and serve. Makes 4 servings. Description : "3 pts" Source : "The American Institute for Cancer Research" S(MC format by Chupa Babi): "02.14.06" NOTES : This wonderful stew is hearty and nourishing, the perfect antidote to winter’s chill. You can put aside any fear you have of cooking fish with this recipe. Stews keep fish moist and flavorful, and require less work than grilling or broiling. A Mediterranean classic, this stew takes 25 minutes or less to prepare, and it’s loaded with health benefits. The tarragon and parsley add a great flavor, but you can also substitute it with oregano, paprika, or a touch of saffron. Contributed to the FareShare Gazette by Chupa; 6 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 165 Calories; 3g Fat (17.0% calories from fat); 18g Protein; 17g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 186mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fat. * Exported from MasterCook * Easy Seafood Paella For 1 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 garlic cloves -- minced 1 cup uncooked short grain white rice [not arborio] 1/2 cup clam juice -- (optional) 1/2 cup dry white wine 1 tablespoon fresh lemon juice 1 pinch saffron 1 teaspoon mild paprika 1 can Hunt's Tomato Sauce -- (small can) [not tomato paste] 3 Bay scallops 3 clams -- rinsed and scrubbed 5 mussels -- scrubbed 5 large shrimp -- (deveined), shell on 1/2 cup frozen green peas Salt and pepper to taste Use a Paella pan or a shallow stainless steel pan (with handles). Heat oil in large paella pan over medium-low heat until hot. Add garlic and cook just until garlic sizzles. Do not let it go brown, as it would be bitter. Add rice, cook and stir 10 minutes or until rice is translucent. Stir in clam juice, wine, lemon juice and paprika; mix well. Mix saffron in 1/4 cup hot water in small bowl; stir until saffron is dissolved. Add mixture to rice. Stir in tomato sauce. Bring slowly to a boil. Turn down to low heat. Do not cover. Add vegetable broth if the liquid evaporates too fast. Cook until rice is al dente. Stir in scallops, peas, clams, mussels and shrimps. Cook until shrimps shells turn pink, mussels and clams open and peas are soft. Serve as is, in cooking pan. N.B. : Paella pans are made of polished carbon steel. Use on gas or electric stovetops or place on the grill. The thinness of the steel allows the heat to penetrate quickly to produce the socarrat (caramelized, hard crusted and crunchy thin layer of rice that forms on the bottom of a proper paella pan during cooking). Paella pans do not have lids. They require hand washing and immediate drying then the thin application of non-toxic oil such as mineral oil or vegetable oil to prevent rust. If rust occurs, remove it with steel wool and apply oil. (www.surfasonline.com) Inspired by http://www.buyspain.com/seafood_paella.htm Adapted for one by Claudia Contributed to the FareShare Gazette recipe challenge by Claudia; 15 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 443 Calories; 17g Fat (41.6% calories from fat); 33g Protein; 20g Carbohydrate; 4g Dietary Fiber; 101mg Cholesterol; 716mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. * Exported from MasterCook * Easy Sheppard Pie For 1 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups instant mashed potatoes [Betty Crocker or Shiriff] 1 egg -- beaten 1 cup milk 3% Salt and pepper to taste 1/4 cup grated Parmesan For the meat filling: 1 tablespoon finely chopped onions 1/2 pound mixed ground meats [beef, veal and pork] 1 dash paprika 1 pinch ground chilli peppers 1 tablespoon vegetable oil Salt and black pepper to taste Optional: 1/2 cup whole kernel corn [canned, blanched and rinsed] Prepare mashed potatoes according to package instructions. (Optional: Add one egg and use whole milk.) When ready, set aside. For the meat filling: Fry ground meats in a hot pan with 1 tablespoon vegetable oil. Add onion and spices. When meat is browned, lower heat and cook until all juices are nearly evaporated. Then (and only then), add salt to taste. Set aside. Spread half the mashed potatoes in a buttered baking dish. Spread on top meat mixture (after adding kernel corn to it, if desired). Cover with other half mashed potatoes. Sprinkle grated parmesan on top. Rewarm in oven at 350 degrees F. for 10 minutes. Broil for 2 minutes or until Parmesan melts and turns golden. This is a French Canadian staple. In Quebec it is called "Pâté chinois". According to Wikipedia, its name comes from "China Pie". Some say that French Canadians brought back this recipe from the town of China (Maine) to the province of Québec. In France, it is called "Hachis Parmentier". Antoine-Augustin Parmentier, a pharmacist, brought potatoes back in favour. Until then the French thought that potatoes were good only to feed pigs (!). The French Canadian version contains kernel corn, while the French one doesn't. Preparation time: 10 minutes. Cooking: 15 minutes. Contributed to the FareShare Gazette recipe challenge by Claudia; 29 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 199 Calories; 19g Fat (84.2% calories from fat); 6g Protein; 1g Carbohydrate; trace Dietary Fiber; 212mg Cholesterol; 70mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 3 Fat. * Exported from MasterCook * Eggs Florentine For 1 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box frozen spinach 2 eggs 1/4 cup 35% cream Salt and pepper to taste Paprika For the béchamel sauce: 2 tablespoons flour 2 tablespoons unsalted butter 1 cup milk -- (6 ounces) 1/4 cup grated Parmesan cheese Pepper Cook spinach according to instructions. Drain and reserve. Cook eggs until hard-boiled (15 minutes). Run cold water over them; then scale them and cut them lengthwise. Chop spinach and mix them with 35% cream. In a lightly buttered oven dish, spread spinach mixture and set egg halves on top. Cover with béchamel sauce. Sprinkle paprika on top. Rewarm at 350 degrees F. (uncovered) for 10 minutes; then broil until golden. Serve immediately. Béchamel Sauce: On low heat mix flour and butter until bubbly. Mix thoroughly. Remove from heat source. Add cold milk and stir rapidly, avoiding clumps. Bring back to heat source and stir on medium heat until sauce is thickening. Add grated parmesan cheese and pepper. Parmesan cheese is salty so I suggest you don't add too much salt to the béchamel. Should clumps form you can strain the sauce through a sieve. Side dish: A green salad. No special source for this recipe. Contributed to the FareShare Gazette recipe challenge by Claudia; 23 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 687 Calories; 48g Fat (61.8% calories from fat); 35g Protein; 31g Carbohydrate; 5g Dietary Fiber; 535mg Cholesterol; 751mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Non-Fat Milk; 7 1/2 Fat. * Exported from MasterCook * Express Stir-Fry (The Canadian Way) For 1 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Volume 9-03 Mar 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small fresh chicken breast -- cut into strips, against the grain 2 cups fresh soya beans sprouts -- sorted and washed 1 small red bell pepper -- seeded, white parts removed -- sliced diagonally 1 small green pepper -- seeded, white parts removed -- sliced diagonally 1 green onion -- chopped 1 garlic clove -- crushed and sliced thinly 1 tablespoon peanut oil 1/2 tablespoon soya sauce 1/2 tablespoon cornstarch 1 tablespoon teriyaki sauce N.B. A wok is not a must. A heavy pan can replace it. Heat oil in pan over high heat. Fry chicken strips on all sides. Reserve and keep warm. In the same pan, over medium heat, fry bell peppers and green onions. Then add garlic and soy beans sprouts. Lover heat; cover pan and let cook for 5 minutes. Remove cover; add chicken strips. Add soya sauce and teriyaki sauce. Mix cornstarch with 1 tablespoon water and add to the pan, stirring briskly. Serve immediately. Contributed to the FareShare Gazette recipe challenge by Claudia; 25 March 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 223 Calories; 14g Fat (53.3% calories from fat); 4g Protein; 24g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 698mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Vegetable; 2 1/2 Fat.

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