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Inter Continental gourmet

Courtesy: http://www.milk.mb.ca/Nutritin/recipes/recipes.htm 

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 Flatbread
Banana 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

cans (5oz/142g) baby clams

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


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