by Chef Nick Cavataio

Hearty No-Fat Carrot Soup
  1 1/2 cups shredded carrots
  1/2 cup chopped onions
  6 cups beef broth 
  1/4 cup Italian style tomato paste
  1 T uncooked rice
  1 cup frozen peas
  1 T chives

 Put everything except peas and chives in a 4-quart pot and boil. Simmer 40 minutes or so, add peas 

Whole Wheat French Toast 
 2 small, very ripe bananas
  1 cup plain soy milk
  1/2 t vanilla 
  Dash cinnamon and/or nutmeg
  8 slices whole wheat bread 
 Nonstick cooking spray as needed

 Process bananas, soy milk, vanilla and spice in a blender or food processor until very smooth. Pour into a shallow bowl. Heat a nonstick griddle over medium high heat.  Apply a light coating of nonstick cooking spray. Dip bread into banana batter and cook until lightly browned on both sides. Makes 4 servings.

Shrimp Scampi 
 3/4 cup margarine
  1 pound uncooked shrimp, peeled, and de-veined
  5 garlic cloves, minced 
  1/4 cup white wine
  2 T fresh lemon juice
  3 T chopped fresh parsley 
  Salt and pepper to taste 
  Additional lemon wedges for accompaniment 
  Freshly grated Parmesan cheese for accompaniment
  12 ounces angel hair pasta, cooked according to package directions 

 Melt the margarine in a large frying pan over medium heat and add the shrimp, garlic, wine and lemon juice to the melted margarine, stirring to blend well. Sauté shrimp for 3 minutes; then mix in the parsley and sauté until shrimp are just cooked through, about 2 minutes more. Season with salt and pepper.  Mound the hot cooked linguine in a large serving bowl. Spoon shrimp mixture over and toss gently to combine.  Serve immediately.  Makes 4 servings.

 For a copy of Chef Nick's cookbook go to http://chefnickskitchen.com or John's Fine Foods; 88 North Avenue in Owego, Front & Center; 188 Front Street in Owego, Down to Earth Whole Foods, 305 Grant Avenue in Endicott. 
E-mail: nfc@stny.rr.com