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Inter Continental gourmet

Courtesy: http://www.milk.mb.ca/Nutritin/recipes/recipes.htm

Heart Smart Menu

Soup or Salad - Potage Parmentier (Potato, Leek & Pea Soup) OR New Style Caesar Salad
Entree - Pasta with Creamy Clam Salmon Sauce
Dessert - Banana Oatmeal Cake with Caramel Fudge Frosting

Dips & Spreads

Oriental Crab Spread
Cheese n' Onion Dip
Hot Cheesy Mushroom Spread

Breads, biscuits, muffins & more

Oh, So Easy Cheesy Biscuits
Fancy Italian Flatbread
Banana Bran Muffins with Strawberry Butter

Appetizers

Tortillas Ole!
Veggie Mania Tortillas
Spicy Chicken Tortillas
Cheese n' Onion Tortillas
Dijon Dippers (with Dijon Dip)

Soups On!

New England Clam Chowder
Potato Leek Soup with Chicken Balls
Cream of Pumpkin Soup

Salads & Dressings

Cucumber - Basil Buttermilk Dressing
Ranch Style Buttermilk Dressing
Orange Yogurt Salad Dressing
Chunky Buttermilk - Cucumber Dressing

Main Dishes

Penne with Cheese and Tomato Sauce
Cheesy Pasta Primavera

Desserts

Tiramisu
Blueberry Dream Cake
Perfect Peach Fluff
Lemon Berry Cheesecake
Mississippi Mud Sauce

Beverages
Miscellaneous

POTAGE PARMENTIER (POTATO, LEEK and PEA SOUP)

1 tbsp	butter*	15 ml
2 cups	thinly sliced leeks (1 large or 2 small -white and pale green parts only)	500 ml
1	carrot, thinly sliced	1
1 1/2 cup	thinly sliced, peeled potatoes (about 2 medium)	375 ml
1 1/2 cup	low sodium chicken broth	375 ml
1 cup	fresh or frozen peas	250 ml
1/2 tsp	dried tarragon	2 ml
1 1/2 cups	milk, 2% salt and freshly ground pepper	375 ml
1/4 cup	yogurt, low fat chopped fresh chives or green onions	50 ml

Melt butter in large saucepan over medium heat. Saute leeks in butter until tender, stirring occasionally, about 5 minutes. Add carrots, potatoes and broth. Bring to boil. Reduce heat. Cover. Simmer 10 minutes or until vegetables are tender. Add peas and tarragon. Cook until peas are tender, about 5 minutes. In blender or food processor, puree soup. Return soup to saucepan. Add milk. Heat through. Taste and adjust seasoning. Serve hot or cold. Garnish each serving with 1 tsp (15ml) yogurt and chopped fresh chives.

Yield: 6 appetizer size servings (approximately 3/4 cup each)

Nutrient content per serving: Energy: 135 calories Carbohydrate: 21 grams Protein: 5.7 grams Fat (total): 3.7 grams Sodium: 283 mg Potassium: 496 mg Calcium: 129 mg Phosphorus: 137 mg

*butter can be substituted with soft tub margarine.

SALAD

10	slices French baguette bread, cut 1/2 inch (1 cm) thick	10
3	cloves garlic, halved	3
12 cups	torn romaine lettuce ( 1 large or 2 small heads)	3 L

Rub bread slices thoroughly with cut side of several garlic cloves. Cut into 1/2 inch (1cm) cubes. Spread cubes on baking sheet. Toast at 450 F (230 C) for 5-6 minutes or until golden and crisp. Cool thoroughly. Place romaine in large salad bowl. Pour Dressing over. Toss well. Sprinkle with croutons. Serve immediately.

Dressing
3/4 cup	buttermilk	175 ml
1 tsp	Dijon mustard	5 ml
2 tsp	lemon juice	10 ml
1/8 tsp	Worcestershire sauce	.5 ml
1	clove garlic	1
2	flat anchovy fillets, drained, patted dry	2
1/2 cup	grated Parmesan cheese Freshly ground black pepper	125 ml

In blender or food processor, blend together all ingredients until creamy. Pour over romaine.

Yield: 6 servings

Nutrient content per serving: Energy: 153 calories Carbohydrates: 20 grams Protein: 9.3 grams Fat (total): 4.0 grams* Sodium: 416 mg Potassium: 424 mg Calcium: 209 mg Phosphorus: 175 mg

ENTREE

PASTA with CREAMY CLAM SAUCE
1 cup	part skim ricotta cheese	250 ml
1 cup	milk, 2%	250 ml
2	cans (5oz/142g) baby clams	2
1 Tbsp	butter*	15 ml
1	onion, chopped	1
3	cloves garlic, finely chopped	3
1/4 tsp	hot red pepper flakes	1 ml
2 Tbsp	all purpose flour	25 ml
1/2 tsp	freshly ground pepper	2 ml
1 cup	chopped fresh tomatoes	250 ml
1/4 cup	chopped fresh parsley	50 ml
1 lb	spaghetti, fettucine, or linguini	500 g
1/4 cup	grated Parmesan cheese	50 ml

* butter can be substituted with tub margarine.

In blender or food processor, puree ricotta cheese and milk. Set aside. Drain clams, reserving juice. Set aside. In large saucepan over medium heat, melt butter. Saute onion, garlic and red pepper flakes in butter until soft, about 3 minutes. Stir in flour. Cook, stirring for 1 minute. Stir in clam juice and pepper. Bring to boil. Reduce heat. Cook, stirring, for 5 minutes or until thickened. Add clams, ricotta mixture, tomatoes and parsley. Cook, stirring, until heated through. Meanwhile, in large pot of boiling salted water, cook pasta according to package directions. Drain. Toss pasta with sauce. Sprinkle with Parmesan cheese.

Yield: 6 servings

Nutrient content per serving: Energy: 475 calories Carbohydrates: 72 grams Protein: 25 grams Fat (total): 9.3 grams Sodium: 467 mg Potassium: 489 mg Calcium: 271 mg Phosphorus: 387 mg

Variation - Creamy Salmon Sauce

Omit flour. Substitute 2 cans (7.5 oz/213 g each) salmon, drained and broken into chunks for the clams; substitute 1 1/2 cups (375 ml) fresh or frozen peas for the tomatoes. Stir 1 tbsp (15 ml) chopped fresh dill into finished sauce.

Nutrient content per serving Energy: 535 calories Carbohydrates: 73 grams Protein: 30 grams Fat (total): 9.3 grams Sodium: 655 mg Potassium: 528 mg Calcium: 376 mg Phosphorus: 918 mg

DESSERT

BANANA OATMEAL CAKE with CARAMEL FUDGE FROSTING CAKE
2 cups	all purpose flour	500 ml
1 cup	rolled oats	250 ml
2 tsp	baking powder	10 ml
1 tsp	baking soda	5 ml
1/2 tsp	salt	2 ml
1/4 tsp	nutmeg	1 ml
1/2 cup	butter, room temperature	125 ml
1 cup	granulated sugar	250 ml
2	eggs	2
1 tsp	vanilla	5 ml
1 1/2 cups	mashed ripe banana	375 ml
3/4 cup	buttermilk	175 ml

In medium bowl mix together flour, rolled oats, baking powder, baking soda, salt and nutmeg. In large bowl, with electric mixer, cream together butter and sugar until light and fluffy. Add eggs and vanilla, beating well. Add dry ingredients alternately with bananas and buttermilk, mixing lightly after each addition. Pour batter into greased 13 x 9 inch (32 x 23 cm) cake pan. Bake at 350 F ( 180 C) for 35 - 40 minutes or until toothpick inserted in centre comes out clean. Cool completely on cake rack. Ice with Caramel Fudge Frosting.

Frosting
1/3 cup	butter*	75 ml
1 cup	lightly packed brown sugar	250 ml
1/4 cup	milk, 2%	50 ml
2	cupssifted icing sugar	500 ml

Melt butter in saucepan. Stir in brown sugar. Heat to boiling, stirring constantly. Boil and stir over low heat 2 minutes. Stir in milk. Heat to boiling. Remove from heat. Gradually stir in icing sugar. Spread on cooled cake.

Yield: 24 servings

Garnish plate with a sliced strawberry and banana slices that have been dipped in orange or lemon juice.

Nutrient content per serving: Energy: 222 calories Carbohydrates: 37 grams Protein: 2.7 grams Fat (total): 7.3 grams Sodium: 203 mg Potassium: 129 mg Calcium: 36 mg Phosphorus: 55 mg

* Butter can be substituted with soft tub margarine.

ORIENTAL CRAB SPREAD
The flavours of the Far East come together in this tantalizing appetizer!
1/3 cup	light cream cheese	75ml
1 tbsp	low salt soy sauce	15ml
1 tsp	granulated sugar dash white pepper	5ml
1	(113g) can crab meat, drained	1
1/2 cup	finely chopped water chestnuts	125ml
1/3 cup	finely chopped red pepper	75ml
1	green onion, chopped	1
2 tbsp	lower-fat plain yogurt	25ml

In mixing bowl combine cream cheese and soy sauce. Add remaining ingredients. Blend well. Cover. Refrigerate at least 30 minutes. Serve with toasted pita triangles or crackers.

Yield: 1 3/4 cup (425ml)

Nutrient content per serving (1 tbsp. or 15ml): Energy: 13 cal Fat: 0.6g Sodium: 61mg Protein: 0.9g Carbohydrate: 1.1g Potassium: 29mg

CHEESE N' ONION DIP
Lower in fat but loaded with flavour, this dip is best made the day before
1 cup	creamed cottage cheese	250ml
1/2 cup	lower-fat plain yogurt	125ml
3	green onions, chopped	3
1	clove of garlic, minced	1
1/2 tsp	celery seed	2ml
1/4 tsp	dry mustard	1ml
1/2 tsp	Worcestershire sauce pinch of pepper dash hot pepper sauce	2ml

In a blender or food processor, cream cottage cheese and yogurt until smooth. Add remaining ingredients. Cover. Refrigerate to blend flavours. Serve with raw vegetables.

Yield: 1 1/2 cups (375ml)

Nutrient content per serving (1 tbsp. or 15ml): Energy: 11 cal, Fat: 0.1 g, Sodium: 49mg, Protein: 1.6g, Carbohydrate: 0.8g, Potassium: 25mg

HOT CHEESY MUSHROOM SPREAD
This spread tastes great served with raw vegetable dippers or lower-fat crackers
1 tbsp	butter	15ml
3 cups	diced mushrooms	750ml
1/2 cup	finely crushed soda crackers