1 cup low-fat milk or evaporated skim milk
Salt and pepper to taste
In a large saucepan, heat the vegetable oil over medium-high heat. Add the onion, celery and carrot, and sauté until tender, about 5 minutes. Stir in the thyme.
Add the water or broth, and potatoes to the pan. Bring to a boil, then reduce heat and simmer, uncovered, until potatoes are tender. Add the corn and parsley and simmer 5 minutes.
Add the milk and fish and simmer until heated through and fish breaks into smaller chunks. Season with salt and pepper to taste. Serves 8.
BROCCOLI RABE
AND GARLIC
1 pound broccoli rabe or broccoli
2 tablespoons vegetable oil
5 garlic cloves, minced or very thinly sliced
1/4 teaspoon red pepper flakes (optional)
Salt and pepper to taste
1 pound small pasta, such as penne, bow ties, small shells or elbows
6 tablespoons grated Parmesan or Romano cheese
Soak broccoli rabe in a large bowl of water. Remove from the water. Peel any tough stems. Chop coarsely.
Bring a large pot of water to boil. Add the broccoli rabe and cook for 4 minutes. Drain well and set aside.
Heat a large skillet over medium heat. Add the oil to the skillet. Add the garlic and cook for 30 seconds. Add the broccoli rabe, red pepper flakes (if desired), salt and pepper, and cook for 2 minutes.
Meanwhile, cook the pasta in boiling water. Drain the pasta and mix with the broccoli rabe. Turn into a serving dish, sprinkle grated cheese over and toss to combine. Serve hot. Makes 6 servings.
Note: Add cooked cubed chicken or turkey sausage to make it a main dish meal.
Source: Robin Rifkin, Coalition Against Hunger
BAKED CHICKEN
2 1/2 to 3 pounds chicken parts
2 tablespoons olive or vegetable oil
1 teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon paprika
Preheat oven to 350 degrees.
