Rae Udy

RECIPES: Vegetarian Fry Chick, Party Potato Salad, No Bake Carob Cookies

By Rae Udy

Memorial Day is the perfect time for a picnic so fill your cooler up with these nutritious and delicious recipes for a healthful outdoor menu.
Chickpeas are the main ingredient in Fry Chick and can be prepared in minutes by using unsalted, canned chickpeas or garbanzo beans. These legumes are high in protein and provide 39 grams in one cup. Chickpeas contain no cholesterol and very little fat. They are also a good source of calcium, iron and the B vitamins.
The website, calorie-count.com gave chickpeas an A rating in nutritional analysis because of the many nutritional needs they provide. Chickpeas are very low in sodium and high in dietary fiber, manganese and protein.
Serve versatile Fry Chick hot with gravy, cold with yogurt and lemon wedge or either hot or cold on a whole grain sandwich bun. Save any leftovers to chop and add to casseroles or to top salads.
Source: www.calorie-count.com/calories/item/16056.html

VEGETARIAN FRY CHICK
2 fifteen-ounce cans unsalted chickpeas or garbanzo beans
½ (one-half) cup pecans
2 carrots, peeled and cut into chunks
1 green onion with top, cut into one inch pieces
2 eggs or soy egg substitute
½ (one-half) cup uncooked oatmeal, quick-cooking
2 Tablespoons whole wheat flour
¼ (one-quarter) teaspoon each: sage and thyme
2 Tablespoons peanut oil, for frying
Drain and rinse chickpeas. Combine with pecans, carrots and onion in blender container. Process on low speed just until chickpeas are mashed and vegetables are grated. Pour mixture into a medium bowl and add eggs, oatmeal, flour and spices. Mix well and set asides while heating oil in a heavy frying pan. Spoon about one-third cup of chickpea mixture into pan when the oil is hot. Spread with the back of a spoon to form a three-inch patty or shape into drumstick looking pieces. Cook on one side about three minutes or until golden brown and turn to cook other side. Remove from pan and place on a plate lined with paper towels to drain. Repeat until all chickpea mixture is gone. Serves eight.

PARTY POTATO SALAD
8 medium potatoes
1 small purple onion, peeled and chopped
4 Tablespoons olive oil
4 Tablespoons cider vinegar
1 cup low fat yogurt or soy yogurt
½ (one-half) cup chopped celery
¼ (one-quarter) cup each: sliced green and black olives
In a large sauce pan, cover clean potatoes with cold water. Bring to boil and cook in skins until tender, about fifteen minutes. Carefully drain hot water and rinse potatoes with cold water for two minutes. Drain and set aside until cool enough to handle but still warm. Peel potatoes (the skins should just slid off) and cut into small cubes into a mixing bowl. Combine with onion, olive oil and vinegar and stir gently to mix. Cover and chill overnight. When ready to serve, fold in yogurt, celery and olives. Serves eight.

NO BAKE CAROB COOKIES
1/3 cup carob powder
½ (one-half) cup honey
½ (one-half) cup dry milk
½ (one-half) cup hot water
¼ (one-quarter) cup peanut butter
½ (one-half) teaspoon pure vanilla
2 cups uncooked oatmeal, quick-cooking
½ (one-half) cup shredded coconut
½ (one-half) cup finely chopped walnuts
½ (one-half) cup raisins
In a small sauce pan, combine carob powder, honey, dry milk, hot water and peanut butter and mix well. Bring to boil over medium heat while stirring occasionally to prevent burning. Lower heat to medium-low and cook until soft ball stage, 236 degrees, stirring often. Remove from heat and stir in vanilla, oatmeal, coconut, nuts and raisins. Quickly drop by teaspoonfuls onto waxed paper or lightly buttered foil. Cool cookies until firm and store in an airtight container in the cooler for a picnic or refrigerator at home. Yields three dozen.