Cook Great Food 450 Delicious Recipes

Sample Recipes:Tuna and Rice CasseroleServes 4Marilyn TownshendHere's a delicious change from the usual tuna noodle casserole -- and it takes less than 10 minutes to prepare! It's easy enough for older children and teens to make on their own; younger children can help by shredding the cheese and getting the salad ready.TIPReplace the cream of mushroom soup with a reduced-fat variety. For a change, try cream of wild mushroom soup.DIETITIAN'S MESSAGEBuying tuna packed in water rather than oil is one way of minimizing fat intake. Accompanying this casserole with a green salad and finish with fresh fruit and yogurt for an easy and delicious meal that the whole family will enjoy.Preheat oven to 350degF (180degC)8-inch (2 L) square baking dish, greased1 can (10 oz/284 mL) condensed cream of mushroom soup1 1/4 cups (300 mL) instant rice1 cup (250 mL) milk1/2 cup (125 mL) water1 can (6 oz/170 g) water-packed tuna, drained1 cup (250 mL) frozen peas1/4 cup (50 mL) finely chopped onion1 tsp (5 mL) lemon juiceblack pepper to taste1/2 cup (125 mL) shredded Cheddar cheesepaprika to taste1. In a large bowl, stir together soup, rice milk, water, tuna, peas, onion, lemon juice and pepper. Pour into a greased 8-inch (2 L) square baking dish. Sprinkle with cheese and paprika. Bake in preheated oven for 30 to 35 minutes or until bubbling and rice is tender.Per Serving:Calories: 330Dietary Fiber: 2 gFat: 12 gCarbohydrate: 35 gProtein: 19 gCassouletServes 6Alain Mercier, ChefFabiola Masri, DietitianCassoulet is a French country casserole that's made with beans and a variety of meats and poultry, then traditionally slow-cooked. This version, which uses maple syrup, has a Quebec flair. Although it's a lot of work, it is rich and delicious.TIP:To soak beans, cover with plenty of cold water and leave for 8 hours or overnight. Quick-soak method: Cover beans with water and bring to a boil for 2 minutes. Remove from heat and let stand for 1 hour. With either method, drain beans, rinse and proceed as directed.DIETITIAN'S MESSAGEThis filling and robustly flavored dish is perfect as the centerpiece of a winter buffet or after a day in the outdoors. It is packed with protein and fiber as well as many other nutrients. Since it has all the calories you need for a meal, choose light accompaniments such as Lemon Pesto Dip (see recipe, page 76) with vegetable crudités to start and fresh fruit or yogurt for dessert.Preheat oven to 275degF (140degC)2 1/2 cups (625 mL) white (navy) beans, soaked (see tip)2 tbsp (25 mL) olive oil8 oz (250 g) boneless skinless chicken OR pheasant breast, cut into large pieces8 oz (250 g) well-trimmed pork loin, cut into large pieces4 oz (125 g) well-trimmed boneless lamb, cut into large pieces4 oz (125 g) chicken livers1 large onion, sliced2 cloves garlic, minced1 can (5 1/2 oz/156 mL) tomato paste1/2 cup (125 mL) maple syrup1/2 cup (125 mL) dry white wine1 tbsp (15 mL) dry mustard1 tsp (5 mL) each dried thyme and salt1/2 tsp (2 mL) black pepper1 bay leaf1. Cover beans with fresh water; bring to a boil. Simmer for 30 minutes. Drain, reserving cooking water.2. In a large ovenproof saucepan or Dutch oven, heat oil over medium heat; brown chicken, pork, lamb and chicken livers all over. Remove and set aside. Place half of the beans, half of the onions and half of the garlic in the bottom of pan; layer meats on top. Add remaining beans, onion and garlic.3. Mix together tomato paste, maple syrup, wine, mustard, thyme, salt and pepper; pour over beans. Cover beans with reserved cooking water; nestle bay leaf in beans.4. Cover and bake in preheated oven for 2 hours; uncover, stir and increase temperature to 325degF(160degC). Cook, uncovered for about 2 hours or until thickened and beans are tender. Discard bay leaf.Per ServingCalories: 557Dietary Fiber: 15 gFat: 12 gCarbohydrate: 72 gProtein: 42 gDietitians of Canada Staff is the author of 'Cook Great Food 450 Delicious Recipes' with ISBN 9780778800460 and ISBN 0778800466.