Rae Udy

RECIPES: Mushroom, Black Bean and Green Chili Melt Sandwich, Mock Guac, Berry Berry Parfaits
by Rae Udy

Super Bowl turns 41 this year and as always the big day means great food and fun.
A hearty sandwich is always welcome at the big game. Mushroom, Black Bean and Green Chili Melt Sandwich really does melt in your mouth and provides a wealth of nutrition too. Low-fat mushrooms combine with high-protein black beans, calcium-rich cheese and fiber-filled whole wheat French bread to create a different and delicious sandwich.
Dips and chips are a must at any Super Bowl party. Mock Guac is a low-fat version of guacamole. Prepared with high-protein and low-fat green peas, this dip has very little fat and is high in vitamins A and C. Serve with baked corn chips for a filling but not fattening dip.
Berry Berry Parfaits add crunch and sweetness to the get together. Layered blueberries, strawberries and granola keeps dessert low in calories and fat but taste so good no one will guess these treats are good for you. Have a fun and safe Super Bowl.

MUSHROOM, BLACK BEAN AND GREEN CHILI MELT SANDWICH
2 tablespoons olive oil
8 ounces fresh white mushrooms
1 teaspoon minced garlic
1 loaf whole wheat French bread
1 15-ounce can black beans, drained and rinsed
1 4-ounce can chopped mild green chilies, drained
¼ (one-quarter) cup chunky mild salsa
2 cups shredded low-fat Monterey jack cheese
Rinse mushrooms under cold water and dry well with clean towel or paper towels. Slice thin. In a large skillet over medium-high, heat oil until hot. Add mushrooms and garlic. Cook and stir occasionally, until the mushroom liquid has evaporated, about 10 minutes. Cut bread in half horizontally and scoop out center leaving a one-half inch thick shell. (Reserve removed bread for another use like making crotons.) Set loaf aside. In a medium bowl combine black beans, green chilies and salsa. Sprinkle about half the cheese over the bottom half of the bread. Spoon about half the mushroom mixture over cheese. Spread bean mixture over mushrooms. Top with remaining mushrooms, then remaining cheese. Gently press top of bread over filling and wrap tightly in aluminum foil. Bake in a preheated 350 degree oven until heated through and cheese has melted, about 15 minutes. Remove from foil and cut loaf into slices to serve eight.

MOCK GUAC
1 package frozen green peas
1 large tomato
2 Tablespoons chopped onion
1 Tablespoon lemon juice
¼ (one-quarter) cup mild hot sauce or salsa
¼ (one-quarter) cup low-fat mayonnaise salad dressing
Thaw frozen peas for thirty minutes at room temperature. Open package and place into blender or processor container. Add tomato, onion, lemon juice and salsa. Process on medium speed until smooth. Pour into small serving bowl and spread level. Mix mayonnaise until smooth and spread evenly over top of pea mixture all the way to the edges of bowl. Cover with a sheet of plastic wrap and chill. When ready to serve, remove plastic wrap and stir mayonnaise into dip. Serve with corn chips, whole grain crackers or fresh veggies. Yields about two cups dip.

BERRY BERRY PARFAITS
2 cups fresh or frozen blueberries
2 cups low-fat granola cereal
2 cups fresh or frozen strawberries
2 cups low-fat whipped topping
In each tall parfait glass, add one quarter cup blueberries. Cover with one or two tablespoons of whipped topping. Top with one-quarter cup granola. Spoon one-quarter cup strawberries over cereal. End with two tablespoons whipped topping. Yields eight parfaits.