Rae Udy

RECIPES: Vegetarian Fry Chick, Party Potato Salad, Honey Lemonade, Red, White and Blueberry Parfaits

By Rae Udy

Picnics are a fun and important part of the July 4th celebration. Fill your cooler with these easy recipes for a healthy twist.
Prepare Vegetarian Fry Chick in minutes by using unsalted, canned chickpeas or cooked garbanzo beans. These legumes are high in protein, calcium, iron and B vitamins and will provide a tasty vegetarian main dish.

VEGETARIAN FRY CHICK
2 16 ounce cans chickpeas or garbanzo beans
½ (one-half) cup chopped pecans
1 large carrot peeled and cut into one-inch pieces
2 Tablespoons coarsely chopped onion
2 eggs
2/3 cup unsalted whole wheat cracker crumbs
¼ (one-quarter) teaspoon each: ground sage and thyme
2 Tablespoons peanut oil, for frying
Drain and rinse chickpeas. Combine drained chickpeas, pecans, carrots and onion in blender container. Process on low speed until carrots are shredded and chickpeas are mashed. Pour into mixing bowl and add eggs. Beat just until blended. Add cracker crumbs and spices. Stir gently and set aside for ten minutes. In a griddle or large frying pan, heat oil. Drop about one-third cup chickpea mixture onto hot pan and flatten with a spoon to form drumstick shapes. Cook until golden brown and carefully turn to cook all sides. These are good hot or cold. Yields one dozen pieces.

PARTY POTATO SALAD
8 large potatoes
1 small white onion, chopped fine
4 Tablespoons olive oil
4 Tablespoons cider vinegar
1 cup low-fat yogurt
2 Tablespoons each: sweet pickle relish and mustard
½ (one-half) cup chopped celery
½ (one-half) cup chopped green pepper
12 cherry tomatoes, cut in half
Wash potatoes, but do not peel. Place in large soup pot and cover with cold water. Bring to boil and simmer for about 20 minutes or until tender. Drain carefully. Immediately rinse with cold water for five minutes to help loosen skins. Drain and set aside for ten minutes. Peel potatoes ( the skin should slip easily off) and cut into cubes into a large salad bowl. Combine warm potatoes, onions, oil and vinegar. Stir well. Cover and chill at least four hours. Fold in yogurt, pickle relish, mustard, celery and green pepper. Pour into serving bowl and garnish with cherry tomatoes. Cover and chill until serving. Yields 8 servings.

HONEY LEMONADE
¼ cup (one-quarter) cup honey, add more if you like very sweet lemonade
1 cup lemon juice
3 cups cold water
Combine honey and lemon juice in a large pitcher. Stir well. Add water and chill until needed. Serve over crushed ice in tall glasses. Yields one quart.

RED, WHITE AND BLUEBERRY PARFAITS
1 quart fresh strawberries
1 pint fresh blueberries
1 large container low-fat Cool Whip topping
Wash strawberries and remove tops. Slice thin into a bowl and set aside. Wash blueberries and pat dry with paper towels. Store berries separately in sealed containers in the cooler. When ready to serve dessert, spoon about three tablespoons strawberries into a see-through eight-ounce plastic glass. Follow with the same amount of whipped topping and blueberries. Fill each glass with about two layers, ending with a dab of whipped topping. Yields about eight glasses.

Texas and T-Bird love the Fourth of July