Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

March 20, 2004 - Issue 109

Spring Veggies

• Cooking spray
  
• 8 cups torn Swiss chard (about 3/4 pound)
  
• 2 cups chopped yellow squash
  
• 1 1/2 cups chopped onion
  
• 1 cup chopped red bell pepper
  
• 1 cup shredded carrot
  
• 1/2 teaspoon salt
  
• 1 tablespoon butter
  
• 4 garlic cloves, crushed
  
• 2 tablespoons all-purpose flour
  
• 1 1/2 cups fat-free milk
  
• 6 tablespoons (1 1/2 ounces) grated fresh Parmesan cheese, divided
  
• 1 cup fat-free ricotta cheese
  
• 1 cup fat-free cottage cheese
  
• 1 cup (4 ounces) grated Asiago cheese, divided
  
• 1/2 teaspoon dried oregano
  
• 6 no-boil lasagna noodles (such as Barilla or Vigo)
  

Preheat oven to 375°.

Heat a Dutch oven coated with cooking spray over medium-high heat. Add chard, squash, onion, bell pepper, carrot, and salt; saute 10 minutes or until tender.

Melt butter in a saucepan over medium heat. Add garlic; saute 30 seconds. Add flour, and cook 1 minute. Stir constantly with a whisk. Gradually add milk, stirring with a whisk until blended. Cook until thick (for about 4 minutes). Remove from heat; add 1/4 cup Parmesan. Stir until cheese melts.

Combine ricotta, cottage cheese, 1/2 cup Asiago, and oregano in a bowl.

Spread 2 tablespoons milk mixture in the bottom of an 8-inch square baking dish coated with cooking spray. Arrange 2 noodles over milk mixture; top with half of ricotta mixture, half of vegetable mixture, and 1/2 cup milk mixture. Repeat layers, ending with noodles. Spread remaining milk mixture over noodles. Sprinkle with 1/2 cup Asiago cheese and 2 tablespoons Parmesan. Bake at 375° for 45 minutes. Let stand 15 minutes.

Yield: 6 servings

Spring Pilaf with Salmon and Asparagus

• 4 cups water
  
• 4 (6-ounce) salmon fillets (about 1 inch thick)
  
• 1 tablespoon butter
  
• 2 cups (1-inch) diagonally cut asparagus
  
• 3 cups hot cooked long-grain rice
  
• 1 cup fresh or frozen peas, thawed
  
• 1/2 cup vegetable broth
  
• 2 tablespoons chopped fresh flat-leaf parsley
  
• 2 tablespoons chopped fresh chives
  
• 1 tablespoon fresh lemon juice
  
• 1/2 teaspoon salt
  
• 1/4 teaspoon freshly ground black pepper
  

Directions:

Bring water to a boil in a large skillet; add salmon (skin side up). Return to a boil. Reduce heat, cover, and simmer 10 minutes or until fish flakes easily when tested with a fork. Remove fish with a slotted spoon and discard water; cool fish slightly. Remove and discard skin; break fish into large pieces.

Return pan to heat; melt butter over medium-high heat. Add asparagus; cook 6 minutes or until tender, stirring occasionally. Stir in rice, peas, and broth; cook 1 minute. Add salmon, parsley, and remaining ingredients; stir well to combine. Cook 2 minutes or until thoroughly heated.

Yield: 6 servings (serving size: 1 1/3 cups)

Spring Risotto with Peas and Asparagus

• 1 1/2 cups water
  
• 2 (14 1/2-ounce) cans vegetable broth
  
• 2 tablespoons olive oil
  
• 1/4 cup finely chopped shallots
  
• 1 cup uncooked Arborio rice or other short-grain rice
  
• 1/3 cup dry white wine
  
• 1/2 teaspoon salt
  
• 1/4 teaspoon black pepper
  
• 2 cups shelled green peas (about 1 1/2 pounds unshelled green peas)
  
• 1/2 cup asparagus, diagonally cut into thin slices
  
• 1 teaspoon grated lemon rind
  
• 1 teaspoon chopped fresh mint
  

Directions:

Bring the water and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

Heat oil in a large saucepan over medium heat. Add shallots; cook 1 minute, stirring constantly. Add rice; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in peas, asparagus, rind, and mint; cook 5 minutes, stirring constantly.

Yield: 6 servings (serving size: 1 cup)