Cookin' with Carol recipes on NBC5 - January 2001

Raspberry Banana Smoothies

Serves 2

1/2 cup frozen raspberries
1 banana
6 ounces lowfat peach yogurt
1/2 cup orange juice
1/2 cup vanilla-flavored soy milk

Combine all ingredients in a blender and process for 20-30 seconds, until mixture is smooth. Pour into 2 tall glasses and serve.

Notes:

For added nutrition, you can add 2 tablespoons of the following ingredients: toasted wheat germ, toasted oat bran, and/or toasted wheat bran.

(Air Date: January 6, 2001)

Bread & Vegetable Salad with Balsamic-Dijon Vinaigrette

Serves 4

4 cups leaf lettuce, cut into thin strips
2 cups lightly toasted bread cubes
1 cup finely chopped vegetables (your choice)
2 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
1 tablespoon olive oil
2 teaspoons sugar

Place lettuce, bread cubes, and vegetables in a salad bowl. For dressing, whisk together the remaining ingredients. Pour dressing over salad and toss to coat with dressing.

(Air Date: January 9, 2001)

Sausage and Veggie Skillet Fajitas (live from the NBC5 Healthfit Expo)

Serves 6

1 pound reduced-fat smoked sausage, cut crosswise into 1/4-inch slices
1 onion, thinly sliced
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
6 Tia Rosa Flour Tortillas
fat-free sour cream (to serve)
salsa (to serve)

Heat a large skillet over medium-high heat. Add sausage and cook for 2 to 3 minutes, until lightly browned. Add remaining ingredients, except tortillas, and cook for 6 to 8 minutes, until vegetables are tender. Spoon meat and vegetables into tortillas, and top with fat-free sour cream and salsa.

(Air Date: January 13, 2001)

Super Bowl Bean Dip

Serves 12; about 1/2 cup per serving

Plan your Super Bowl party early and enjoy delicious fresh tastes done Tex-Mex style!

2 cups refried beans, divided use
1/2 cup sour cream (plus 1/4 cup extra for topping, if desired)
1/2 cup chopped avocado
1 cup chopped tomatoes
1 cup chopped yellow bell pepper
1/2 cup chopped green onions
1 cup shredded cheddar cheese
1/4 cup sliced black olives
tortilla chips to serve

Using a spoon, spread 1 cup refried beans evenly over the bottom of a 10" x 7" oval dish. [Use an oval serving dish to simulate the shape of a football.] Spread 1/2 cup sour cream evenly over beans. Layer avocado, tomatoes, bell pepper, green onions, cheese, and olives over sour cream. Spread remaining 1 cup beans evenly over all. Use 1/4 cup sour cream in a piping bag fitted with a small round tip to add "laces" to the bean dip "football", if desired. Serve bean dip with tortilla chips on the side during the Super Bowl!

Notes:

Serve your favorite salsa on the side. If you prefer a lowfat bean dip, use reduced-fat refried beans and cheese, no-fat sour cream, and baked tortilla chips. You can also substitute chopped artichoke hearts for the avocado.

(Air Date: January 27, 2001)