Vol.7, Issue 108, Real Food for Real People FREE daily ezine

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Volume 7, Issue 108, June 21, 2005

RF4RP is a Real Food for Real People publication, ISSN: 1528-9621

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In this issue:

Tuesday's Vegetarian Recipe: *Tortilla-Black Bean Casserole*
Requests & Replies from Subscribers: Green Beans Supreme

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And Here Is Today's Recipe!

* Exported from MasterCook *

Tortilla-Black Bean Casserole

Recipe By : Real Food for Real People
Serving Size : 12 Preparation Time :0:00
Categories : Beans/Legumes/Pulses Main Dish
Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups Onion -- chopped
1 1/2 cups Green Pepper -- chopped
14 1/2 ounces Tomatoes, canned -- chopped, not drained
3/4 cup Salsa
4 ounces Jalapenos -- chopped
4 cloves Garlic -- minced
1 teaspoon Ground Cumin
30 ounces Kidney Beans -- black/red, drained
12 6 inch Corn Tortillas
2 cups Monterey Jack Cheese -- shredded
2 medium Tomatoes -- sliced
2 cups Lettuce -- shredded
1/8 cup Green Onion -- sliced
1/8 cup Black Olives -- sliced
1/2 cup Sour Cream -- optional

In a large skilled, combine onion, green pepper, undrained tomatoes, salsa, jalapenos, garlic and cumin. Bring to a boil, reduce heat. Simmer, uncovered, for 10 minutes. Stir in beans.

In a 13" x 9" x 2" baking dish, spread 1/3 of the bean mixture over the bottom of the pan. Top with half of the tortillas, overlapping as necessary, and half of the cheese. Add another 1/3 of the bean mixture, then remaining tortillas and bean mixture. Cover with foil and bake at 350 degrees F for 30-35 minutes or until heated through. Sprinkle with remaining cheese and let stand 10 minutes. Top with tomato slices, lettuce, green onion, and olives. Cut into squares to serve. Serve with sour cream or yogurt.

Additional information: This recipe is also great with substitutions. Try flour tortillas for corn tortillas and add chopped vegetables, such as celery and carrots when sautéing onion. You can also cut the amount of cheese in half or use soy-based cheese and no one will ever notice!

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 421 Calories; 9g Fat (19.5% calories from fat); 25g Protein; 63g Carbohydrate; 21g Dietary Fiber; 21mg Cholesterol; 301mg Sodium.

Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat.

*Note: Please forward this recipe post to as many people as you like. All I ask is that you forward the entire message, and that you encourage the recipient to subscribe. Thank you so much! Kaylin

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Recipes from our wonderful Subscribers!

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Hi Kaylin and everyone who subscribes!
I am looking for a good recipe for Jambalaya - I have never made it before but really want to try making it as it's so expensive to buy at restaurants. It's so yummy! Any recipes emailed to me would be much appreciated! I will also email any recipes out to people who want them!

Amber

I am looking for a recipe for this that was either featured in Quick Cooking Magazine or Light and Tasty magazine. I remember that the sauce was a mixture of ketchup and orange juice which sounds odd but it was really good-- please help!

Mary Beth

I hope someone out there who enjoys this site as much as I do can help me. I'm looking for a pizza recipe I made ages ago. It was from a recipe book that Corning Ware published. It was called "Is It A Pizza?". If I remember correctly it was made with hash brown potatoes as the crust. It also had zucchini and tomatoes and cheese. I know there were a few other things but I can't remember how it all went together. It was made in the Corning Quiche dish and we really liked it. I cannot find my book so I am asking if any of you can help me. I've gone to the Corning site and even though they list the recipe, when you pull it up it says no recipe available. Does anyone remember this?

Barbara

Here are some more uses for ground meat.

*I brown about a pound of ground meat adding chopped onion, bell pepper, and celery. Add a little garlic powder, salt, and pepper. Then add a can of chopped tomatoes, a can of instant rice and a can of tomato sauce. You may need to add a little more water for the rice... Good.
*I prepare two packages of mac and cheese and add a pound of cooked ground meat, a can of corn, a can of tomatoes and some shredded cheddar cheese. You can bake this but I serve it as is.
*I have a sausage making tube thing that goes on my mixer. I mix up ground meat, sausage seasoning, liquid smoke and run it through the sausage maker. It comes out in tubes and I put that in a dehydrator and make sausage sticks. Very good. You can do this using the seasoning you would for jerky also.
*You can add sage, salt, pepper etc and make patties that taste like pork.
*I cook beans (red, pinto) and add browned ground meat that has had chili powder and tomatoes and/or tomato sauce added.
*I also make Mexican cornbread...

Karen tminchew@gt.rr.com

For Stacey!

                                      Asparagus with Parmesan Crust

1 pound thin asparagus spears
1 tablespoon extra virgin
olive oil
1 ounce shaved low-fat Parmesan cheese
freshly ground black pepper, to taste
1/4 cup balsamic vinegar, or to taste

1. Preheat oven to 450 degrees F (230 degrees C).
2. Place asparagus on a baking sheet. Drizzle with olive oil, and toss to coat. Arrange asparagus spears in a single layer. Spread Parmesan cheese over asparagus, and season with freshly ground black pepper.
3. Bake 12 to 15 minutes in the preheated oven, until cheese is melted and asparagus is tender but crisp. Serve
immediately on warm plates, sprinkling with balsamic vinegar to taste.

                                      Broccoli with Feta
4 servings

1 head of broccoli, trimmed and cut into florets
1 Tbs fresh lemon juice
olive or canola oil cooking spray
2 Tbs low-fat feta cheese, crumbled
Freshly grated pepper

In a steamer set over boiling water, steam the broccoli, covered, for 4 minutes or until crisp-tender.

Place the broccoli in a bowl and sprinkle with lemon juice. Coat with cooking spray and toss with feta cheese and pepper to taste.

Per serving: 41 calories (16 % calories from fat), 4 g protein, 1 g total fat (0.4 g saturated fat), 6 g carbohydrates, 3 g dietary fiber, 2 mg cholesterol, 93 mg sodium

                                      Green Beans Supreme

Saute ½ cup chopped onion in 2 tablespoons butter until tender. Add 2 tablespoons flour and salt to taste. Mix and then add ½ cup sour cream—do not boil. Stir in 1 can green beans (drained). Bake at 350 for 20-25 minutes. Top with crushed cereal, crackers or bread crumbs during last 5 minutes or top with french fried onions.

ortmonsters@mstar.net

For Allison

Fried Oysters

Drain oysters. I use self-rising cornmeal. Season cornmeal with salt and pepper to taste or whatever seasonings you like. Dredge oysters in cornmeal mixture and place on wax paper lined cookie sheet. Freeze until firm. Deep fry oysters quickly in hot oil. They will be crisp on the outside and soft in the middle. My husband loves them this way. Enjoy.

Judianne Rutledge judianne@pobox.com

For Allison

Joy of Cooking discusses frying oysters and advises that the double egg and crumb coating (dip and crumb twice) must be allowed to dry for half an hour prior to deep frying or sautéing. Here is a recipe from cooks.com that may be suitable.

CRISPY FRIED OYSTERS

36 double Saltine crackers (2 c.)
1/2 tsp. salt
1/4 tsp. paprika
1/4 tsp. dried dill weed or oregano
2 eggs
2 tbsp. water
1 pt. oysters, well drained
Oil for frying

Crush crackers and mix crumbs with salt, paprika, and dill weed. Divide and place half on two flat plates. Beat eggs well and add water. Dip each oyster on both sides into one plate of crumbs, then add egg mixture and last into the other plate of crumbs. Let stand at least 30 minutes, refrigerate, to firm crumbs. Fry in deep fat (at 365
degrees) until crusty and golden. Do not over-cook. Drain and keep warm for serving.

Jack (who prefers his oysters raw!) jpoulter@islandnet.com

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