The CO-OP Cookbook
Delicious and Healthy Meals in Less Than Half an Hour

By Rosemary Fifield


Copyright © 2000 Rosemary Fifield. All rights reserved.
ISBN: 1-890132-47-0


Pasta Chowder SERVES 4

If you like the smokiness of bacon in your chowder, sauté a small amount ofbacon until it is completely crispy and remove it to drain on a paper towel;then crumble. Wipe out the pan and proceed with the recipe as writtenbelow. Add the cooked bacon with the vegetables.

1 tsp. olive oil
1 medium onion, diced
1 Tbs. all-purpose flour
5 cups skim milk
1/2 lb. ditalini, small shells, or other small pasta
1 medium potato, scrubbed or peeled, and diced
2 cups cooked corn kernels
1/2 tsp. dried thyme or 1 1/2 tsp. fresh thyme
1/2 tsp. crushed dried or minced fresh rosemary
Salt and freshly ground black pepper, to taste

Warm the oil in a large, nonstick Dutch oven over medium heat. Addthe onion, and sauté for 5 minutes. Stir in the flour, then graduallywhisk in the milk. Bring to a simmer, whisking constantly. Add thepasta and potato, and simmer slowly for 7 minutes. Stir in the corn andherbs, and simmer for 5 minutes more. Test pasta for doneness. Seasonto taste with salt and pepper before serving.

Creamy Ziti SERVES 6

This dish makes use of the blender or food processor to purée vegetables andother ingredients into a creamy sauce that can be tossed with ziti, penne, orother medium pasta shapes. Vary the vegetables that are left whole, or stircooked chicken, turkey, or ham into sauce before heating it.

12 oz. ziti, penne, or other medium pasta
1/2 tsp. olive oil
1 small onion, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 cup nonfat sour cream
1/2 lb. fresh spinach, washed and dried
3/4 cup skim milk
1/4 cup Dijon-style mustard
3 Tbs. minced fresh Italian parsley
1 tsp. dried dill leaves or 1 Tbs. minced fresh dill leaves
1 Tbs. lemon juice
3/4 tsp. hot pepper sauce

Cook pasta in plenty of boiling water until done but still firm to the bite(al dente).

    While pasta is cooking, warm the oil in a large nonstick skillet overmedium heat. Add the onion and the red and yellow bell peppers, coverthe pan, and cook for 5 minutes or until peppers are soft.

    Purée the sour cream, spinach, milk, mustard, parsley, dill, lemonjuice, and hot pepper sauce in a food processor or blender until verysmooth. Add to the vegetables in the skillet and heat to a simmer.

    Drain pasta well and toss with the sauce. Season to taste with saltand pepper.

Devilish Lentil Salad SERVES 6

This salad is especially good when made ahead and allowed to cool thoroughly.Try it with the small French speckled green lentil, which takes a bitlonger to took but holds its shape better than the larger brown lentil. Theingredients in this recipe provide 54 percent of your daily fiber need.

1 1/4 cup French lentils
4 2/3 cups water, divided
1/3 cup quinoa
1 large portabella mushroom, cubed
1 red bell pepper, chopped
2 cups diced tomato
3 scallions, sliced 1/4-inch thick
1/4 cup minced fresh Italian parsley
2 cloves garlic, minced
6 Tbs. extra-virgin olive oil
2 Tbs. red wine vinegar
1 Tbs. Dijon-style mustard
1/2 tsp. dried oregano or 1 1/2 tsp. minced fresh oregano
1/8 tsp. cayenne pepper Salt and freshly ground black pepper, to taste Mixed salad greens

Check for stones, then rinse the lentils. Place in 4 cups of water andbring to a boil; cook 25 minutes. Lentils should still be somewhat firm.

    While the lentils are cooking, rinse the quinoa well and bring to aboil in 2/3 cup of water; cover and simmer for 20 minutes.

    In a large bowl, mix the mushroom, pepper, tomato, scallions, parsley,and garlic. Mix together the olive oil, vinegar, mustard, oregano,and cayenne pepper.

    When the lentils and quinoa are done, drain well and add to themixed vegetables. Pour dressing over the salad. Add salt and pepper totaste. Serve on a bed of fresh mixed salad greens.