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FareShare Gazette Recipes -- June 2006 - E's


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Easy Chicken Pot Pie - 6 pts

Egyptian Bissara - Dried Fava Bean Dip

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* Exported from MasterCook *

Easy Chicken Pot Pie - 6 pts

Recipe By :American Institute for Cancer Research
Serving Size : 6 Preparation Time :0:00
Categories : Volume 9-10 Oct 2006

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 tablespoons all-purpose flour
1 1/4 cups fat-free reduced-sodium chicken broth
[1/2 cup plus 3/4 cup]
1 teaspoon canola oil
2 cups chopped mushrooms
1 1/2 teaspoons chopped fresh thyme
[or 1/4 teaspoon dried]
Salt -- to taste
Freshly ground black pepper -- to taste
10 ounces frozen mixed vegetables -- thawed (1/2 package)
[carrots, corn and peas preferable]*
2 cups cooked chicken breast -- (12 ounces) cubed
Prepared pie crust
or AICR's whole-wheat pie crust recipe below
1/2 teaspoon fat-free milk
Whole-Wheat Pie Crust
1/4 cup whole wheat flour
3/4 cup unbleached all-purpose flour
1 tablespoon powdered sugar
1/8 teaspoon salt
1 tablespoon cold butter
3 tablespoons canola oil
1 tablespoon ice water -- or cold apple juice
[1 to 2 tablespoons]

Preheat the oven to 400 degrees F.

In a small bowl, whisk together the flour and 1/2 cup of the broth. In a 2-
quart sauce-pan, heat the oil over medium heat. Add the mushrooms and cook,
stirring, 6 minutes, or until they are tender. Add the remaining broth,
thyme, salt and pepper; and bring to a boil. Whisk in the flour mixture and
cook, stirring constantly, for 3 minutes, or until the mixture thickens.
Stir in the mixed vegetables and chicken. Remove the pan from the heat and
place the mixture in a 9-inch pie plate (with no crust on the bottom).

Place the crust over top of the filling, press the dough to the edges of
the pie plate and flute the edges. If you buy a pre-made pie crust already
in the tin, thaw it and remove it from the tin. When you’re putting it
over the filling be sure to push the dough down around the pie plate. Cut
two slits in the center of the crust and brush the top with milk.

Bake for 30-40 minutes or until the crust is lightly browned.

* Note: to quick thaw frozen veggies, put them in a strainer and run hot
water over them.

Makes 6 servings.

Per serving: 274 calories, 12 g total fat (2 g saturated fat), 23 g
carbohydrates, 19 g protein, 2 g dietary fiber, 209 mg sodium.

Whole-Wheat Pie Crust

In a food processor, combine the whole-wheat flour, all-purpose flour,
sugar and salt. Pulse for a few seconds to combine. Add the butter and
canola oil. Pulse again until the ingredients are well combined and the
mixture resembles crumbs. With the food processor running, add the ice
water, beginning with one tablespoon, and adding more, one teaspoon at a
time, until the dough starts to come together. Gather the dough into a ball
and let it rest for few minutes.

On sheet of wax paper, press the dough into a flattened disk. Cover the
dough with another sheet of waxed paper and, using rolling pin, roll the
dough out into a 12-inch circle. Remove the top sheet of wax paper and
lift the bottom sheet to invert the dough over a 9-inch pie plate. Remove
the wax paper and gently press the dough down against the sides and bottom
of the plate, pressing out any air bubbles. Crimp edges by pinching between
your thumb and forefinger. Refrigerate the dough wile you prepare the
filling. The dough can be covered and refrigerated overnight or can be
tightly wrapped and frozen for up to 1 month.

Makes 1 crust. For a 9-inch pie; 10 servings

Per serving: 93 calories, 5 g. total fat (1 g. saturated fat), 10 g.
carbohydrates, 1 g. protein, <1 g. dietary fiber, 41 mg. sodium.

AICR Recipe Corner

S(Formatted by Chupa Babi in MC): "10.25.05"

NOTES : Few meals warm the colder months quite like a piping hot, hearty
pot pie. This quick and easy one-pot meal is full of veggies and rich in
flavor, so no one will suspect how healthy it is. Although making a
homemade pot pie may sound challenging, the short cuts in this version make
it as easy as pie. And using just one crust keeps this recipe lower in fat
and calories. It is a great way to use leftovers, too. You can use turkey
instead of the chicken, or any type of veggies you like.

American Institute for Cancer Research, Online Newsletter, Teus 25 Oct. 2005

Contributed to the FareShare Gazette by Chupa; 27 June 2006.

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Per Serving (excluding unknown items): 149 Calories; 10g Fat (57.1% calories from 
fat); 3g Protein; 14g Carbohydrate; 3g Dietary Fiber; 5mg Cholesterol; 87mg 
Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 2 Fat; 0 Other 


* Exported from MasterCook *

Egyptian Bissara - Dried Fava Bean Dip

Recipe By :
Serving Size :   Preparation Time :0:00
Categories : Volume 9-10 Oct 2006

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound crushed dried fava beans -- (fool madshoosh)
3 onions
10 garlic cloves -- (10 to 15)
1 cup dill
1 cup fresh parsley leaves
1 cup coriander leaves
1 teaspoon dried cumin powder
1 tablespoon dried mint powder
2 tablespoons oil
1 tablespoon dry molokhiya -- (optional)
Hot chili -- (optional)

Place crushed beans, garlic, dill, parsley, coriander and 2 onions on fire
with plenty of water. Boil until well cooked, about 60 to 90 minutes.

Press in juice extractor or whirl in blender, then pass through a fine wire

Return to fire, add cumin, mint, salt, optional; cook for a further 7-10

Slice remaining onion very thinly and fry to a golden brown color. Remove
the onions, strain the oil into the bissara and pour into a shallow serving
dish. Decorate with the fried onion.

Source : "Ya Gotta Have It! Recipes"
S(Formatted by Chupa Babi in MC): "02.15.00"

Contributed to the FareShare Gazette by Chupa; 26 June 2006.

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