Inter Continental gourmet-AAVIN

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 FlatbreadBanana 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.

OR

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 125ml 1 tsp butter 5ml 3/4 cup chopped green onion 175ml 1/2 cup shredded light Monterey Jack cheese 125ml 1/2 cup shredded light Cheddar cheese 125ml 2 cups creamed cottage cheese 500ml 2 eggs 2 1/4 tsp cayenne pepper 1ml 1/4 tsp paprika 1ml Preheat oven to 350F(180C). In a frypan over medium heat, melt 1 tbsp butter. Add mushrooms and saute until soft. Remove from heat. Stir in cracker crumbs and mix well. Press mixture evenly into a 9" (23cm) springform pan. In same frypan, melt 1 tsp butter. Add green onions. Sauté until soft. Spread onions over crust. Sprinkle evenly with Monterey Jack and Cheddar cheeses. In a blender or food processor, process cottage cheese, eggs and cayenne until smooth. Pour into crust. Sprinkle with paprika. Bake for 25-30 minutes. Remove from oven. Let stand 5-10 minutes before serving. Yield: 12 servings. Nutrient content per serving: Energy: 106 cal, Fat: 5g, Sodium: 291mg, Protein: 10.3g, Carbohydrate: 5.3g, Potassium: 167mg

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

Tiramisu Tia Maria complements the coffee flavour of this truly elegant European dessert. Serve in saucer-shaped champagne glasses, garnished with fresh strawberries 3 egg yolks 3   1/2 cup granulated sugar 125 ml 1/3 cup Tia Maria or Kahlua liqueur 75 ml 1 475 g container ricotta cheese 1g 1 cup strong coffee (double strength) 250 ml 1/3 cup Tia Maria or Kahlua liqueur 75 ml 24 large ladyfingers 24 3 tbsp cocoa 45 ml Place egg yolks and sugar in microwaveable bowl. Wisk until creamy. Add 1/3 cup (75ml) Tia Maria or Kahlua liqueur. Whisk well. Microwave on medium high power for 2-3 minutes, stopping to whisk at 1 minute intervals. Mixture should be thick and creamy. Whisk in ricotta cheese until smooth. Set aside. Combine coffee and 1/3 cup (75ml) liqueur. Arrange half of the ladyfingers in a 9x9 inch (23x23cm) glass baking dish. Brush with half of the coffee mixture. Spread with half of the cream mixture. Repeat layers. Sprinkle with cocoa. For festive occasions layer ingredients into a medium sized decorative glass bowl or trifle dish. The number of layers will be determined by the shape and size of the bowl. Remember to completely cover ladyfingers with cheese mixture. Cover and chill in refrigerator for 3-4 hours or overnight. Can be frozen for up to 2 weeks. Defrost in refrigerator for several hours before serving. Yield: 8 servings. Nutrient content per serving: Energy: 379 cal., Fat: 10g, Sodium: 108 mg, Protein: 11g, Carbohydrate: 53g, Potassium: 179 mg

Blueberry Dream Cake Smooth and luscious! Who would have guessed it's made with yogurt! For a delicious variation, substitute raspberries for blueberries. Base: 1 1/2 cups all purpose flour 375 ml 1/2 cup granulated sugar 125 ml 1 1/2 tsp baking powder 7ml 1/3 cup soft butter 75ml 2 egg whites 2 1 tsp vanilla 5ml Combine flour, sugar, baking powder, butter, egg whites, and vanilla. Mix well. Press onto bottom of 10 inch (25cm) springform pan.

Cake 3 cups blueberries (fresh or frozen) 750ml 2 tbsp all purpose flour 25 ml 2 cups lower-fat plain yogurt 500ml 1 egg, lightly beaten 1 2/3 cup granulated sugar 150ml 1 tsp vanilla 5 ml   grated rind of 1 lemon or orange   Preheat oven to 350 F (180C). Layer blueberries on base. In large bowl combine flour, yogurt, egg, sugar, vanilla, and lemon rind. Mix until smooth. Pour over blueberries. Bake 60-70 minutes or until cake is firm and golden. Yield: 12 servings Nutrient content per serving: Energy: 238 cal., Fat: 6.0 g, Sodium: 132mg, Protein: 5.3g, Carbohydrate: 41g, Potassium: 166 mg