Northwest NEWS

February 1, 1999

Home & Garden

Dining In: Healthy Helpings

Spanish Salsa Rice

Spanish Salsa Rice

   1 can (19 oz.) diced tomatoes, drained, reserving juice
   Water
   Hot pepper sauce
   1 c. white rice
   2 Tbsp. canola oil
   2 cloves garlic, crushed
   2 Tbsp. chili powder
   1/2 each: red, orange, yellow and green pepper, finely diced
   1/2 c. fresh cilantro, chopped
   1 medium tomato, diced
   1 stalk celery, finely chopped
   2 tsp. lime juice

   Rice: Add water to reserved juice to make 2 cups. In a large saucepan, combine liquid, tomatoes, and 3 dashes of pepper sauce; add rice. Reduce heat and cook rice, approximately 20 minutes. Remove from heat; let stand.
   Salsa: Heat canola in a non-stick wok or skillet. Add garlic, chili powder, 3 dashes of pepper sauce, peppers, cilantro, tomato, and celery. Stir fry 3-4 minutes; add lime juice. Heat thoroughly. Serve on a bed of rice. Makes 6 servings.

Guiltless Grilled Chicken Caesar Salad

   4 skinless, boneless chicken breast halves
   1 large head romaine lettuce, torn
   1/2 c. fat free Caesar croutons
   Dressing/Marinade
   1 can cream of chicken soup
   1/2 c. water
   2 Tbsp. cider vinegar
   2 Tbsp. lemon juice
   2 tsp. Worcestershire sauce
   4 cloves garlic, minced
   1/2 tsp. pepper
   4 Tbsp. grated Parmesan cheese

   In non-metallic dish, mix soup, water, vinegar, lemon juice, Worcestershire, garlic, pepper, and 3 Tbsp. cheese. Set aside 1 1/4 c. for dressing. Add chicken to remaining marinade in dish and turn to coat. Cover and refrigerate 15 minutes. Grill or broil chicken 15 minutes or until done, turning and brushing often with marinade. Discard any remaining marinade. Thinly slice chicken. Toss lettuce, chicken and dressing. Sprinkle with croutons and remaining cheese. Makes 6 servings.

Beef and Bean Chili

   4 tsp. olive oil
   2 onions, chopped
   1/2 carrot, chopped
   1/2 celery stalk, chopped
   1/4 c. green bell peppers, seeded and chopped
   3-4 garlic cloves, minced
   1 tsp. minced deveined, seeded jalapeno pepper, or to taste
   3/4 lb. lean ground beef
   1 Tbsp. chili powder
   2 tsp. ground cumin
   1 tsp. dried oregano leaves
   1/2 tsp. ground coriander
   1-14 1/2 oz. can dried tomatoes
   1-16 oz. can pinto or red kidney beans, rinsed and drained
   1/2 tsp. salt
   Pinch freshly ground pepper
   1/4 c. chopped fresh cilantro
   1/4 c. nonfat sour cream
   1/4 c. chopped red onion

   In a large nonstick Dutch oven or saucepan, heat the oil. Sauté the onions, carrots, celery, bell pepper, garlic, and jalapeno until the onions are translucent, about 15 minutes. Add the beef and cook, breaking it apart with a wooden spoon, until no longer pink, 5-7 minutes. Stir in the chili powder, cumin, oregano, and coriander; cook, stirring one minute. Add the tomatoes, beans, salt, and pepper; bring to a boil. Reduce the heat and simmer gently, partially covered, stirring occasionally, until the flavors are blended, about 20 minutes. Stir in the cilantro. Serve, topped with the sour cream, red onion, and some additional chopped cilantro, if you like. Makes 4 servings.

Herb-Roasted Potatoes

   1/3 c. Dijon mustard
   2 Tbsp. olive oil
   1 clove garlic, chopped
   1/2 tsp. Italian seasoning
   6 medium red skin potatoes, cut into chunks

   Mix all ingredients, except potatoes, in small bowl. Place potatoes in lightly greased 13x9x2-inch baking pan or on shallow baking sheets; toss with mustard mixture. Bake at 425 degrees for 35 to 40 minutes or until potatoes are fork tender, stirring occasionally. Makes 4 servings.