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Poor Man's Stew
POOR MAN'S STEW THE TAMPA TRIBUNE
1 can Spam 2 green bell peppers
4 medium potatoes 2 cans tomato soup
1 medium onion
Cut Spam and vegetables into bite-size pieces
and place in large cooking vessel with lid.
Add tomato soul, bring to boil. Cover and cook
over low heat. Stir now and then. Simmer
until potatoes test done. Serve in soup bowls
accompanied with thick crusted-style bread to
sop up the flavorful juices.
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# Poor Man's Stew
*The Tampa Tribune*
## Ingredients
- 1 can Spam
- 4 medium potatoes
- 1 medium onion
- 2 green bell peppers
- 2 cans tomato soup
## Instructions
1. Cut Spam and vegetables into bite-size pieces and place in a large cooking vessel with a lid.
2. Add tomato soup; bring to a boil.
3. Cover and cook over low heat, stirring now and then.
4. Simmer until potatoes test done.
5. Serve in soup bowls accompanied with thick crusted-style bread to sop up the flavorful juices. -
Quick Chow Mein
Card 1 Front:
QUICK CHOW MEIN THE TAMPA TRIBUNE
2 T. margarine 1 can bean sprouts (2½ cups)
1 12-oz. can Spam drained
cubed 1/3 cup cold water
1 c. chopped onion 2 T. cornstarch
1 c. diced celery 2 tsp. soy sauce
½ tsp. salt 1 tsp. sugar
Dash of pepper 3/4 c. water
Melt margarine in hot skillet; add luncheon
meat and onion. Cook until onion is golden,
stirring occasionally. Add celery, seasonings
and water. Cook covered 5 minutes. Add
drained bean sprouts; heat to a boil. Blend
Card 1 Back:
water, cornstarch, soy sauce and sugar. Stir
into meat mixture; simmer 5 minutes. Serve
over crisp chow mein noodles or rice.
Makes 6 servings.
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# Quick Chow Mein
*The Tampa Tribune*
*Makes 6 servings*
## Ingredients
- 2 Tbsp margarine
- 1 (12 oz) can Spam, cubed
- 1 cup chopped onion
- 1 cup diced celery
- 1/2 tsp salt
- Dash of pepper
- 1 can bean sprouts (2 1/2 cups), drained
- 1/3 cup cold water
- 2 Tbsp cornstarch
- 2 tsp soy sauce
- 1 tsp sugar
- 3/4 cup water
## Instructions
1. Melt margarine in a hot skillet; add cubed Spam and onion. Cook until onion is golden, stirring occasionally.
2. Add celery, seasonings, and the 3/4 cup water. Cook covered for 5 minutes.
3. Add drained bean sprouts; heat to a boil.
4. Blend the 1/3 cup cold water with cornstarch, soy sauce, and sugar. Stir into meat mixture; simmer 5 minutes.
5. Serve over crisp chow mein noodles or rice. -
Spam Pizza
SPAM PIZZA THE TAMPA TRIBUNE
1 can Spam, grated
6 oz. medium cheddar cheese, grated
1 medium onion, finely chopped
1 8-ounce can tomato sauce
1 3-ounce can black olives, chopped
Mix all ingredients well and spread on Cuban
bread, French bread or hamburger buns. Heat
in 400 degree oven until cheese melts.
Card 1 Back: blank
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# Spam Pizza
*The Tampa Tribune*
## Ingredients
- 1 can Spam, grated
- 6 oz. medium cheddar cheese, grated
- 1 medium onion, finely chopped
- 1 (8-oz.) can tomato sauce
- 1 (3-oz.) can black olives, chopped
## Instructions
1. Mix all ingredients well.
2. Spread mixture on Cuban bread, French bread, or hamburger buns.
3. Heat in a 400°F oven until cheese melts (approx. 10-15 minutes). -
Spam Burgers
SPAM BURGERS THE TAMPA TRIBUNE
1 can Spam 1 can tomato paste (small)
½ med. green pepper 8 oz. cheddar cheese,
½ med onion grated
Grind Spam, green pepper and onion; mix well.
Add tomato paste and cheese; mix well. Spread
on hamburger-bun halves and broil
Card 1 Back: blank
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# Spam Burgers
*The Tampa Tribune*
## Ingredients
- 1 can Spam
- 1/2 medium green pepper
- 1/2 medium onion
- 1 small can tomato paste
- 8 oz. cheddar cheese, grated
- Hamburger buns
## Instructions
1. Grind Spam, green pepper, and onion; mix well.
2. Add tomato paste and cheese; mix well.
3. Spread on hamburger-bun halves and broil about 3-5 minutes until topping is bubbly and browning. -
Shrimply Delicious Quiche
SHRIMPLY DELICIOUS QUICHE FLORIDA SEAFOOD
Florida Department of Natural Resources
Bureau of Marketing and Extensions Services
3900 Commonwealth Blvd.
Tallahassee Florida 32303
3/4 pound, peeled/deveined rock shrimp, fresh or
frozen
1 tablespoon salt
2 cups water
1½ cups sliced fresh mushrooms
2/3 cup sliced green onions
¼ cup butter or margarine, melted
4 eggs, well beaten
1½ cups half and half
1 teaspoon salt
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(Let stand for 15 minutes. 6 servings.)
1/8 teaspoon dry mustard
1 cup shredded mozzarella cheese
2 unbaked 9-inch pie shells
Thaw rock shrimp. Add salt to water and bring
to a boil. Place shrimp in boiling water; cook
30 sec. Drain. Rinse under cold water for 1-2
min. Remove any remaining particles of sand
vein. Chop rock shrimp. Cook mushrooms & green
onions in butter until tender, but not brown.
Combine eggs, half & half, salt & dry mustard;
beat until smooth. Layer half of the rock
shrimp, half of the mushroom mixture and half of
the mozzarella cheese in each pie shell. Pour
half of the egg mi into each pie shell. Bake
at 425 degrees for 30 min., or until knife comes
clean.
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# Shrimply Delicious Quiche
*Recipe by Florida Department of Natural Resources, Bureau of Marketing and Extensions Services*
*Makes 6 servings*
## Ingredients
- 3/4 pound peeled/deveined rock shrimp, fresh or frozen
- 1 Tbsp salt
- 2 cups water
- 1 1/2 cups sliced fresh mushrooms
- 2/3 cup sliced green onions
- 1/4 cup butter or margarine, melted
- 4 eggs, well beaten
- 1 1/2 cups half and half
- 1 tsp salt
- 1/8 tsp dry mustard
- 1 cup shredded mozzarella cheese
- 2 unbaked 9-inch pie shells
## Instructions
1. Thaw rock shrimp. Add 1 Tbsp salt to 2 cups water and bring to a boil.
2. Place shrimp in boiling water; cook 30 seconds. Drain. Rinse under cold water for 1–2 minutes.
3. Remove any remaining particles of sand vein. Chop rock shrimp.
4. Cook mushrooms and green onions in butter until tender, but not brown.
5. Combine eggs, half and half, 1 tsp salt, and dry mustard; beat until smooth.
6. Layer half of the rock shrimp, half of the mushroom mixture, and half of the mozzarella cheese in each pie shell.
7. Pour half of the egg mixture into each pie shell.
8. Bake at 425°F for 30 minutes, or until knife comes out clean.
9. Let stand for 15 minutes before serving. -
Easy-Do Fish Stew
Card 1 Front:
EASY-DO FISH STEW FLORIDA SEAFOOD
Florida Department of Natural Resources
Bureau of Marketing and Extensions Services
3900 Commonwealth Blvd.
Tallahassee Florida 32303
2 lbs. flounder fillets, fresh/frozen
6 slices bacon, diced
1 cup sliced celery
½ cup chopped onion
½ cup chopped green pepper
2 cans (10½-oz. each) condensed cream of potato
soup
2 cans (10½ oz. each) chicken broth
1 can (16 oz) green peas & carrots, drained
1 can (8-oz.) whole kernel corn, drained
1/8 tsp. pepper plus 1 medium bay leaf
Card 1 Back:
Thaw fish if frozen. Skin fillets and cut into
1½" pieces. In a 5-quart soup pot, brown bacon.
Remove bacon and cook celery, onion, and green
pepper in bacon drippings over medium heat, un-
til tender, but not brown, stirring occasional-
ly. Add bacon and cream of potato soup, chicken
broth, vegetables, pepper and bay leaf; heat to
boiling. Reduce heat, add fish, cover and sim-
mer for 12-15 minsutes or until fish flakes
easily when rested with a fork, stirring occas-
ionally. Remove bay leaf and serve.
Makes 6 servings.
---
# Easy-Do Fish Stew
*Recipe by Florida Department of Natural Resources, Bureau of Marketing and Extensions Services*
*Makes 6 servings*
## Ingredients
- 2 lbs flounder fillets, fresh or frozen
- 6 slices bacon, diced
- 1 cup sliced celery
- 1/2 cup chopped onion
- 1/2 cup chopped green pepper
- 2 cans (10 1/2 oz each) condensed cream of potato soup
- 2 cans (10 1/2 oz each) chicken broth
- 1 can (16 oz) green peas & carrots, drained
- 1 can (8 oz) whole kernel corn, drained
- 1/8 tsp pepper
- 1 medium bay leaf
## Instructions
1. Thaw fish if frozen. Skin fillets and cut into 1 1/2" pieces.
2. In a 5-quart soup pot, brown bacon. Remove bacon and set aside.
3. Cook celery, onion, and green pepper in bacon drippings over medium heat until tender, but not brown, stirring occasionally.
4. Add bacon, cream of potato soup, chicken broth, vegetables, pepper, and bay leaf; heat to boiling.
5. Reduce heat, add fish, cover and simmer for 12–15 minutes or until fish flakes easily when tested with a fork, stirring occasionally.
6. Remove bay leaf and serve. -
Greek Broiled Fish
GREEK BROILED FISH FLORIDA SEAFOOD
Florida Department of Natural Resources
Bureau of Marketing and Extensions Services
3900 Commonwealth Blvd.
Tallahassee Florida 32303
2 pounds skinless red snapper
1 teaspoon salt
½ teaspoon pepper
2 tablespoons melted margarine or olive oil
3 tablespoons lemon juice
2 cloves garlic, finely minced
3 TB. margarine or olive oil
½ c. thinly sliced onion rings, cut into ¼'s
1½ cups chopped parsley
1 c. chopped fresh tomato
1 teaspoon lemon juice
Card 1 Back:
Thaw fish if frozen. Pat dry. Sprinkle fillets
with salt/pepper. Place in a well-greased bak-
ing pan, 15x9½x½". Combine 2 TB. melted marga-
rine, lemon juice, and garlic, pour over fil-
lets. Set aside. In a 1-quart saucepan, melt 3
TB. margarine. Add onion and cook until tender,
but not brown. Stir in parsley and tomatoes and
cook just long enough to heat, about 1 min. Stir
in lemon juice. Set aside. Broil fillets about
4" from the source of heat for 4-6 min. Turn
carefully and baste fillets with pan drippings.
Broil 4-6 minutes longer or until fish flakes
easily when tested with a fork. Spread veg-
etable mixture evenly over fillets.
Makes 6 servings.
---
# Greek Broiled Fish
*Recipe by Florida Department of Natural Resources, Bureau of Marketing and Extensions Services*
*Makes 6 servings*
## Ingredients
- 2 pounds skinless red snapper
- 1 tsp salt
- 1/2 tsp pepper
- 2 Tbsp melted margarine or olive oil
- 3 Tbsp lemon juice
- 2 cloves garlic, finely minced
- 3 Tbsp margarine or olive oil
- 1/2 cup thinly sliced onion rings, cut into quarters
- 1 1/2 cups chopped parsley
- 1 cup chopped fresh tomato
- 1 tsp lemon juice
## Instructions
1. Thaw fish if frozen. Pat dry.
2. Sprinkle fillets with salt and pepper.
3. Place in a well-greased baking pan, 15x9 1/2x1/2".
4. Combine 2 Tbsp melted margarine, lemon juice, and garlic; pour over fillets. Set aside.
5. In a 1-quart saucepan, melt 3 Tbsp margarine. Add onion and cook until tender but not brown.
6. Stir in parsley and tomatoes and cook just long enough to heat, about 1 minute.
7. Stir in lemon juice. Set aside.
8. Broil fillets about 4" from the source of heat for 4–6 minutes.
9. Turn carefully and baste fillets with pan drippings.
10. Broil 4–6 minutes longer or until fish flakes easily when tested with a fork.
11. Spread vegetable mixture evenly over fillets. -
Blueberry Sauce
Card 1 Front:
BLUEBERRY SAUCE THE TAMPA TRIBUNE
¢THE NEW BASICS COOKBOOK BY JOHN ROSSO & SHEILA
LUKINS (WORKMAN PUBLISHING CO.).
Serve over fresh summer fruit, low-fat frozen
yogurt, ice cream or angel food cake.
4 c. fresh/frozen (thawed) blueberries
½ cup sugar 2 TB. red wine vinegar
¼ tsp. grd. cinnamon ¼ tsp. grd. nutmeg
1/8 tsp. grd. mace 1/8 tsp. grd. cloves
Place blueberries in a medium-size heavy sauce-
pan. Add remaining ingredients and toss gently.
Cook over medium heat, stirring frequently, for
Card 1 Back:
15 minutes. Then raise heat and boil for 5
minutes. Finally, reduce heat to medium again
and cook, stirring frequently, for 10 minutes.
Remove the sauce from the heat and allow it to
cool to room temperature. Refrigerate until
chilled, 2 hours.
Yield: 2 cups.
NUTRITION DATA PER TABLESPOON: 23 calories, no
protein, no fat, no cholesterol, 3 g complex
carbohydrates, 3 g sugar, no dietary fiber, 1
mg sodium, 3 percent calories from fat.
---
# Blueberry Sauce
*Recipe by John Rosso & Sheila Lukins — The Tampa Tribune (from The New Basics Cookbook, Workman Publishing Co.)*
*Yields 2 cups*
## Ingredients
- 4 cups fresh or frozen (thawed) blueberries
- 1/2 cup sugar
- 2 Tbsp red wine vinegar
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/8 tsp ground mace
- 1/8 tsp ground cloves
## Instructions
1. Place blueberries in a medium-size heavy saucepan. Add remaining ingredients and toss gently.
2. Cook over medium heat, stirring frequently, for 15 minutes.
3. Raise heat and boil for 5 minutes.
4. Reduce heat to medium again and cook, stirring frequently, for 10 minutes.
5. Remove the sauce from the heat and allow it to cool to room temperature.
6. Refrigerate until chilled, about 2 hours. -
Oriental King Mackerel Steak
ORIENTAL KING MACKERAL STEAK
2 lbs. King Mackerel Steak or other fish steak
¼ cup orange juice
¼ cup soy sauce
2 tablespoons catsup
2 tablespoons melted fat or oil
2 tablespoons chopped parsley
1 tablespoon lemon juice
1 clove garlic, finely chopped
½ teaspoon oregano
½ teaspoon pepper
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Cut into serving portions and place in a single
layer in a shallow baking dish. Combine re-
maining ingredients. Pour over fish and let
stand for 30 minutes, turning once.
Remove fish, reserving sauce for basting. Place
fish in well-greased hinged wire grill or on
foil paper. Cook about 4" from moderately
hot coals for 8 minutes. Baste with sauce;
turn and cook for 7-10 minutes longer or until
fish flakes easily when tested with a fork.
Serves 6.
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# Oriental King Mackerel Steak
*Serves 6*
## Ingredients
- 2 lbs. King Mackerel Steak or other fish steak
- 1/4 cup orange juice
- 1/4 cup soy sauce
- 2 Tbsp catsup
- 2 Tbsp melted fat or oil
- 2 Tbsp chopped parsley
- 1 Tbsp lemon juice
- 1 clove garlic, finely chopped
- 1/2 tsp oregano
- 1/2 tsp pepper
## Instructions
1. Cut fish into serving portions and place in a single layer in a shallow baking dish.
2. Combine remaining ingredients and pour over fish. Let stand for 30 minutes, turning once.
3. Remove fish, reserving sauce for basting.
4. Place fish in a well-greased hinged wire grill or on foil paper.
5. Cook about 4 inches from moderately hot coals for 8 minutes.
6. Baste with sauce; turn and cook for 7–10 minutes longer, or until fish flakes easily when tested with a fork. -
Sarah Gault's Special Croutons
SARAH GAULT'S SPECIAL CROUTONS
Hot Dog Buns
Split them and butter them generously on both
sides.
Place on baking sheet and cut at angles.
Use spatula to turn after slightly brown on
one side; then brown on the other side.
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# Sarah Gault's Special Croutons
*Recipe from the kitchen of Sarah Gault*
## Ingredients
- Hot dog buns
- Butter (generous amount)
## Instructions
1. Split the hot dog buns and butter them generously on both sides.
2. Place on a baking sheet and cut at angles.
3. Bake at 375°F until slightly brown on one side, then use a spatula to turn and brown on the other side. -
Meat Loaf
MEAT LOAF SANDI PATTI
3 pounds ground beef
1 small grape nuts (small box cereal)
½ cup onion, chopped
2 eggs, beaten
1 cup light pancake syrup
1 cup ketchup
2 tablespoons mustard
garlic and pepper to taste
Pour ½ of glaze into meat. Put meat into an
iron skillet. Poke a couple of holes and
spread glaze over the top. Bake for 1½-2
hours in oven.
Card 1 Back: blank
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# Meat Loaf
*Recipe from the kitchen of Sandi Patti*
## Ingredients
- 3 pounds ground beef
- 1 small box Grape Nuts cereal
- 1/2 cup onion, chopped
- 2 eggs, beaten
- 1 cup light pancake syrup
- 1 cup ketchup
- 2 Tbsp mustard
- Garlic and pepper to taste
## Instructions
1. Combine the pancake syrup, ketchup, and mustard to make the glaze.
2. Pour half of the glaze into the meat mixture along with the Grape Nuts, onion, eggs, and garlic and pepper to taste. Mix to combine.
3. Place the meat mixture into an iron skillet.
4. Poke a couple of holes in the top of the meat loaf.
5. Spread the remaining glaze over the top.
6. Bake at 350°F for 1 1/2 to 2 hours in oven. -
Peach-Melon Frozen Yogurt
PEACH-MELON FROZEN YOGURT CNN "ON THE MENU"
3 cups frozen mixed fruit ( peaches, melon,
grapes)
1/3 cup superfine (instant- dissolving) sugar
½ cup plain nonfat yogurt
1 tablespoon fresh lemon juice
In a food processor, combine fruit and
sugar. Using an on/off motion, process until
coarsely chopped. Stir together yogurt and
lemon juice. With the machine running, grad-
ually pour the yogurt mixture through the feed
tube. Process until smooth and creamy, scrap-
ing down the sides of the work bowl once
Card 1 Back:
or twice. Scoop the frozen yogurt into ser-
ing dishes; cover and freeze for 15-30 minutes
to firm up slightly before serving.
Serves 4.
119 calories per serving: 3 G protein, 0 G fat,
29 G carbyhydrate, 62 MG sodium, 1 MG
cholesterol.
from
May/June 993 issue of Eating Well
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# Peach-Melon Frozen Yogurt
*Eating Well, May/June 1993*
*Serves 4*
## Ingredients
- 3 cups frozen mixed fruit (peaches, melon, grapes)
- 1/3 cup superfine (instant-dissolving) sugar
- 1/2 cup plain nonfat yogurt
- 1 tablespoon fresh lemon juice
## Instructions
1. In a food processor, combine fruit and sugar.
2. Using an on/off motion, process until coarsely chopped.
3. Stir together yogurt and lemon juice.
4. With the machine running, gradually pour the yogurt mixture through the feed tube.
5. Process until smooth and creamy, scraping down the sides of the work bowl once or twice.
6. Scoop the frozen yogurt into serving dishes; cover and freeze for 15–30 minutes to firm up slightly before serving.