Just say "cheese."

Better Nutrition (1989-90), April, 1989

Just Say "Cheese"

Everyone knows that cheese is an excellent source of calcium and protein, but what everyone doesn't know is how versatile cheese can be in recipes. It's easy to add zest and a great new "taste twist" to so many of your favorite foods with different cheeses. Try new varieties like Norwegian Jarlsberg - similar to Swiss but with a more delicate flavor and mellow aroma. It melts quickly and smoothly so try adding it to soups, sandwiches, baked potatoes, omelets and vegetables. Use your imagination.

With summer right around the corner, consider a fair-weather picnic for family and friends. But don't forget the cheese. Bring along Grilled Summer Fish and Zucchini Boats wrapped in foil. When the weather turns a little cloudy, don't despair. Pasta is perfect for parties. Vegetarian Lasagna, Capellini Salad or Cheese and Pasta Salad with Spinach and Tomatoes is certain to make you forget about April showers. To complement every meal, serve freshly-made bread and muffins but this time spice them up with cheese.

Grilled Summer Fish

Non-stick vegetable spray 1 1/4 lbs fish fillets

1     medium green pepper,
         seeded and chopped
1     medium tomato, cored and
         chopped
1/4   cup chopped green onions
1     Tbsp chopped fresh dill
1/2   tsp salt substitute
2     Tbsp lemon juice
1     cup shredded cheese

Spray a piece of heavy duty aluminum foil with vegetable spray and place fish fillets in the center. Top with pepper, tomato and onions. Season with dill, salt substitute and lemon juice. Sprinkle cheese on top and fold up the edges of the foil, crimping to make a tight seal. Place the foil package on a hot barbecue grill for about 25 minutes or until fish is cooked. Serves 4.

Zucchini Boats

2     medium zucchini
1/2   tsp olive oil
1     small onion
1     medium garlic clove,
         minced
1     medium tomato, cored and
         chopped
1/2   cup cooked brown rice

1 1/2 cups shredded cheese

1/4   cup chopped parsley
1     tsp fresh basil
1/2   tsp salt substitute
4     mushrooms, sliced

Preheat oven to 375 [degrees]. Cut zucchini in half lengthwise. Hollow out the inside and reserve pulp. Place cut side down in a baking dish and add about a half inch of boiling water. Bake for 10 minutes then drain. Heat oil in a skillet and saute reserved pulp with onion and garlic for about 2 minutes over medium heat, stirring constantly. Add cut-up zucchini and tomato and continue cooking until vegetables are soft, about 5 minutes. Then, set aside to cool. Mix all but 1/2 cup of cheese with rice, parsley, basil and salt substitute into vegetables. Divide into 4 portions and fill zucchini boats. Garnish with mushrooms and top with remaining cheese. Bake 25 to 30 minutes or until brown. Makes 4 servings.

Norse Dressing

1 1/2 cups plain non-fat yogurt

1/2   cup low fat cottage cheese
1/2   cup light Italian salad
         dressing
1/4   cup chopped green onions
2     Tbsp chopped fresh dill
2     Tbsp salsa
1     package dry seafood
         chowder mix
1/2   tsp curry powder

Combine all ingredients in a food processor or blender and refrigerate until ready to serve.

Vegetarian Lasagna

1/2   cup chopped onion
1     tsp oregano
1     medium garlic clove,
         minced
1     Tbsp olive oil
1     can (15 oz) low sodium
         tomato sauce
1/4   cup water
1/4   cup tomato paste
1/4   cup grated Parmesan cheese
9     cooked lasagna noodles
4     cups sliced zucchini
1     lb low-fat, part-skim ricotta
         cheese

1 1/2 cups shredded cheese

Preheat oven to 375 [degrees]. Saute onion, garlic and oregano in oil until tender. Add tomato sauce and water. Blend in tomato paste and Parmesan cheese. Spoon some sauce into a baking dish and layer lasagna noodles, zucchini, ricotta, shredded cheese and sauce three times. Bake 30 minutes or until zucchini is tender. Serves 8.

Cheese and Pasta Salad

2     Tbsp olive oil
2     Tbsp red wine vinegar with
         garlic
1     Tbsp minced shallots

Dash ground pepper

Dash red pepper flakes

2     cups cooked whole-wheat
         pasta (penne, shells,
         rotelle or linguine)
1     cup cheese, cut into julienne
         strips
1     cup sliced mushrooms
1/2   red onion, thinly sliced
1/3   cup shredded fresh basil
4     cups fresh spinach leaves,
         washed and trimmed
2     medium ripe tomatoes,
         diced

Sprigs of basil for garnish

Blend oil, vinegar, shallots and pepper flakes in small bowl. Set aside. Combine pasta, cheese, mushrooms, red onion and basil in a large bowl. Add dressing and toss well. Let stand 30 minutes for flavors to blend. At serving time, line a shallow serving bowl with spinach; arrange salad on top. Garnish with tomatoes and sprigs of basil. Serves 4.

Capellini Salad

1     cup cooked capellini pasta
1/2   cup artichoke hearts
1/2   cup cooked asparagus pieces
1/4   cup blanched baby carrots
1/3   cup Olive oil
2     Tbsp wine vinegar
2     Tbsp chopped parsley
1     small clove garlic, minced
1/4   cup blanched green beans

Combine all ingredients, blend, cover and chill.