One of NASA’s earliest astronauts, Buzz Aldrin had the “right stuff” when he set foot on the moon on July 20, 1969. In addition to his Apollo XI mission, Buzz established a new record for Extra-Vehicular Activity in space on the Gemini XII orbital flight mission in November 1966. Today, Buzz remains active in efforts to insure the USA’s leadership in manned space activity. He has created a master plan for sustained exploration in space, and in 1993 received a patent for a permanent space station he designed.
2 chicken legs
2 chicken breasts
2 onions, chopped, divided
5 carrots, divided
1 stalk celery
2 15-ounce cans Great Northern beans, drained and rinsed
2 tomatoes, peeled and chopped
1/2 green bell pepper, seeded and chopped
2 teaspoons fresh thyme or
1 teaspoon dried thyme
2 cloves garlic, minced
Parsley to taste
Salt and pepper to taste
Remove all skin and fat from chicken pieces. Place chicken, half of onion, 1 sliced carrot and celery into a saucepan. Add enough water to cover and cook over medium heat until chicken is tender. Remove chicken, allow to cool, and bone. Strain and reserve 2 cups broth. Preheat oven to 350°. Grease a large casserole dish and place chicken, reserved broth and beans in dish. Cut the remaining 4 carrots into large pieces and add with tomatoes, remaining onion, green pepper, thyme, garlic, parsley, salt, and pepper. Bake for 45 minutes or until mixture simmers gently. Serve in soup bowls. Makes 6 servings.
Approx. per serving: 354 calories; 7 grams of fat
16 small fresh pearl onions
1-1/2 cups water, divided
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon fresh tarragon or 1/2 teaspoon dried tarragon Salt (optional)
12 carrots, peeled and cut into 2-inch pieces
1/2 small bunch broccoli, cut into florets
1/2 small cauliflower, cut into florets
6 summer squash, cut into 2-inch pieces
4 small zucchini, halved lengthwise
24 green beans, trimmed and cut into 2-inch pieces
1 tablespoon mixed fresh basil, parsley, thyme, and tarragon or 1 teaspoon mixed dried herbs
2 cloves garlic, finely chopped
2 tablespoons olive oil
Salt and freshly ground pepper to taste
Bring a large saucepan of salted water to a boil. Maintain boil while cooking vegetables. Combine onions, 1 cup of water, thyme, tarragon, and a pinch of salt in a large sauté pan over medium heat. Cover and simmer for 5 minutes. Place carrots into saucepan, cook for 2 minutes, then remove carrots and place into sauté pan. Cover and simmer onions and carrots for 5 minutes. Place broccoli and cauliflower into boiling water and cook for 5 minutes, then remove and place into sauté pan. Add 1/2 cup of water, toss to mix, and cover while continuing to simmer. Add squash and zucchini to boiling water, cook for 3 minutes, then remove and place into sauté pan. Add beans to boiling water, cook for 1 minute, then remove beans to sauté pan. Toss vegetables together and add water, if necessary. Liquid should equal about 1 cup. Cover and cook for 5 minutes Then uncover, turn heat to high, and add mixed herbs, garlic, and olive oil. Cook until sauce thickens slightly, tossing vegetables constantly. Add salt and pepper to taste. Makes 8 servings.
Approx. per serving: 114 calories; 4 grams of fat
1 pound boneless skinless chicken breast, cut into bite-sized pieces
3 cups water
2 cups chicken broth, either homemade or canned, divided
1 cup onion, chopped
1 clove garlic, minced
1/2 teaspoon fresh thyme or 1/4 teaspoon dried thyme
1/4 teaspoon dried red pepper
1/4 teaspoon fresh sage or 1/8 teaspoon dried sage
1 bay leaf
2 cups fresh okra, sliced
2 cups fresh tomatoes, chopped
2 cups fresh corn
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
2 cups uncooked brown rice
1 tablespoon corn oil margarine
1 tablespoon all-purpose flour
Rinse chicken and place into a large soup pot with water and 1 cup of broth. Bring to a boil over medium-high heat, reduce heat, and skim with slotted spoon. Add onion, garlic, thyme, red pepper, sage, and bay leaf. Cover and simmer for 20 minutes, then skim once again. Add okra, tomatoes, and corn. Cover and simmer for 20 minutes adding salt and pepper. Cook rice according to package directions. Melt margarine in a medium saucepan over low heat. Add flour and cook until golden and bubbly, stirring constantly. Stir in 1 cup broth, bring to a boil, then reduce heat. Whisk until smooth. Stir into chicken mixture and heat to serving temperature. Spoon hot cooked brown rice into large soup bowls and ladle gumbo over rice. Makes 8 servings.
Approx. per serving: 317 calories; 5 grams of fat
1 package dry onion soup mix
2 16-ounce cans tomatoes
2 green bell peppers, seeded and chopped
1 cup celery, chopped
2 onions, chopped
1 head cabbage, shredded
Cook onion soup mix in a large saucepan or stockpot according to package directions. Add tomatoes, green peppers, celery, onions, and cabbage. Simmer over low to medium heat until vegetables are tender. Makes 6 to 8 servings.
Approx. per serving: 61 calories; 0.6 grams of fat
4 cups water
4 cups cabbage, grated
3 cups potatoes, peeled and diced
2 cups carrots, chopped
1 cup onion, chopped
1 cup celery with leaves, chopped
1 teaspoon fresh thyme or
1/2 teaspoon dried thyme
1 bay leaf
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
2 cups 1% low-fat milk
1 15-ounce can tomato sauce
Bring water to a boil in a large saucepan over medium-high heat. Add cabbage, potatoes, carrots, onion, celery, thyme, bay leaf, salt, and pepper. Bring to a boil, reduce heat, and simmer, uncovered, for 45 minutes or until vegetables are tender. Add milk and tomato sauce. Heat over low heat to serving temperature. Remove and discard bay leaf. Ladle into soup bowls. Makes 8 servings.
Approx. per serving: 119 calories; 1 gram of fat
1-1/2 cups ditalini or other small pasta shape, uncooked
2 tablespoons vegetable oil
1 pound lean beef stew meat, cut into 1-inch chunks
3/4 cup onion, chopped
9 cups hot water
3 tablespoons beef-flavored instant bouillon
1 large bay leaf
1 teaspoon basil
1/8 teaspoon pepper
1-1/2 cups carrots, sliced
1-1/2 cups celery, sliced
1 14-1/2-ounce can stewed tomatoes
3 tablespoons flour
Heat oil in a large saucepan or Dutch oven over medium-high heat. Coat beef cubes with flour. Add beef and onion to saucepan and cook until beef is browned. Add water, bouillon, bay leaf, basil, and pepper. Bring to a boil, reduce heat, and simmer for 1-1/2 hours, covered, until meat is tender. Add carrots, celery, and tomatoes and cook for 15 minutes longer. Remove bay leaf. Stir in pasta and cook for 10 to 15 minutes until tender, stirring occasionally. Makes 8 to 10 servings.
Approx. per serving: 233 calories; 9 grams of fat
1 teaspoon corn oil margarine
1 cup onion, chopped
1 clove garlic, minced
7 cups water
1 pound fresh shrimp, peeled and deveined
1 10-ounce package frozen okra, sliced
1 cup celery, sliced
3/4 cup green bell pepper, seeded and chopped
1/2 cup uncooked regular rice
1 16-ounce can whole tomatoes, undrained and chopped
1 8-ounce bottle of clam juice
3 tablespoons all-purpose flour
2 teaspoons Worcestershire sauce
1 teaspoon gumbo filé or 1/2 teaspoon dried whole thyme
3/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/8 teaspoon hot pepper sauce
1 pound fresh crab meat
1 4-ounce jar pimento, diced and drained
Nonfat cooking spray
Spray a 5-quart Dutch oven with vegetable cooking spray. Add margarine and melt over medium heat. Add onion and garlic and sauté until tender. Add water, shrimp, okra, celery, bell pepper, and rice. Bring to a boil, reduce heat, and simmer, uncovered, for 30 to 35 minutes. Stir in tomatoes. Combine clam juice, flour, Worcestershire sauce, gumbo filé (or thyme), salt, pepper, and hot pepper sauce in a bowl and mix well. Stir into gumbo mixture and cook over medium heat until thickened, stirring constantly. Add crab meat and pimento. Heat to serving temperature. Makes 17 cups.
Approx. per serving: 102 calories; 1 gram of fat
2 tablespoons corn oil margarine
1/2 cup onion, chopped
1/2 cup scallions, chopped
1/2 cup green bell pepper, seeded and chopped
1/2 cup celery, chopped
2 cloves garlic, minced
2 cups chicken broth, either homemade or canned
1-1/2 cups fresh tomatoes, chopped
1/4 cup fresh parsley, chopped
1/2 teaspoon salt (optional)
1/2 teaspoon fresh thyme or 1/4 teaspoon dried thyme
1/8 teaspoon pepper
1/8 teaspoon cayenne pepper
2 bay leaves
1 cup uncooked brown rice
8 chicken breast halves, skinned and boned
Heat margarine in a stockpot over medium heat. Add onion, scallions, green pepper, celery, and garlic. Sauté for 5 minutes. Add broth, tomatoes, parsley, salt, thyme, black pepper, cayenne pepper, and bay leaves and cover. Bring to a boil over medium heat. Add rice and chicken, cover and continue to cook over medium-low heat for 45 minutes, stirring occasionally. Remove bay leaves. Serve hot. Makes 8 servings.
Approx. per serving: 276 calories; 7 grams of fat
1 (3 to 3-1/2-pound) chicken, skinned, and chopped
8 medium potatoes, cut into eighths
1 large onion, cut into eighths
1 large green bell pepper, seeded and cut into strips
2 carrots, sliced
Salt and pepper to taste
Nonfat cooking spray
Spray a skillet with vegetable cooking spray and brown chicken over medium-high heat. Add potatoes, onions, green pepper, carrots, salt, and pepper. Simmer for 45 minutes or until chicken is tender. Makes 5 servings.
Approx. per serving: 676 calories; 10 grams of fat
After winning gold at the 1988 Olympic Winter Games in Calgary, Brian Boitano didn’t hang up his skates. If anything, he’s busier than ever, competing professionally, producing skating shows, and changing the world of professional figure skating. He was the first American male athlete to have his own network television specials, Canvas of Ice and Carmen on Ice (for which he won an Emmy award). He is also the author of the book, Boitano’s Edge: Inside the Real World of Figure Skating. Brian has also taken the leadership role in developing a circuit for professional competitions, raising the standard of the professional side of the sport.
1 tablespoon olive oil
2 large onions, chopped
3 cloves garlic, crushed
1 pound low-fat ground turkey breast
1 teaspoon cinnamon
2 cups mushrooms, coarsely chopped
1 6-ounce can tomato paste
1 can or 12-ounce frozen package corn
1 12-ounce can garbanzo beans, drained
1 32-ounce can crushed tomatoes
3 teaspoons fresh oregano, chopped
1 teaspoon salt
1 teaspoon black pepper
4 drops hot pepper sauce
Heat oil in a large soup pot or stockpot over medium heat. Add onion and crushed garlic and sauté for 15 minutes, until browned and wilted. Add turkey and sprinkle with cinnamon. Cook until browned, stirring frequently to mix onions, and to ensure meat cooks evenly. Add mushrooms and simmer for 5 minutes or until mushrooms are dark in color, but still firm. Add tomato paste, stirring in thoroughly, then add corn, beans, crushed tomatoes, and oregano. Add salt, pepper, and hot pepper sauce, seasoned to taste. Cook for 30 minutes partially covered over low heat. Makes 6 to 8 servings.
Approx. per serving: 261 calories; 7 grams of fat
4 cups dried black beans, soaked
8 cups water
2 jalapeño peppers, chopped
1 tablespoon grated fresh ginger
1 bay leaf
1 cup cilantro, chopped, divided
1 teaspoon cumin seeds
1/2 tablespoon mustard seeds
2 tablespoons chili powder
1/2 tablespoon oregano
5 cups of tomatoes, peeled and chopped
1/2 cup sun-dried tomatoes
1/3 cup uncooked bulgur wheat
1 teaspoon salt
1 teaspoon black pepper
4 cups cooked rice
Drain beans. Place in large pot with 8 cups of water and bring to a boil. Add peppers, ginger, bay leaf, and 1/2 cup cilantro. Cover and simmer for 1-1/2 hours. Remove from heat. Remove bay leaf and discard. In a separate pot add cumin seeds, mustard seeds, chili powder, oregano, and tomatoes. Simmer on low heat for 1/2 hour, stirring frequently. Combine bulgur wheat with 1/2 cup of boiling water in a separate bowl and let sit for 10 minutes. Take one cup of the cooked beans, along with some of the cooking liquid and purée. Pour this purée back into the bean mixture, along with tomato mixture, bulgur wheat, salt, and pepper. Simmer for 10 minutes. Serve over rice and add remaining cilantro to top of bowl before serving. Makes 8 servings.
Approx. per serving: 486 calories; 2.2 grams of fat
2 pounds lean stew beef
1 16-ounce can tomatoes
1 cup beef broth, either homemade or canned
1/2 cup dry red wine
1/4 cup tapioca
3 cloves garlic, minced
3 bay leaves
2 teaspoons each fresh marjoram, oregano and basil or 1 teaspoon each, dried
1 teaspoon salt (optional)
1 teaspoon granulated sugar
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon pepper 1/2 teaspoon dry red pepper flakes (optional)
2 medium onions, cut into chunks
4 stalks celery, cut into chunks
2 to 4 medium potatoes, peeled and cut into chunks
4 to 6 carrots, peeled and cut into chunks
1/2 pound fresh mushrooms
1 10-ounce package frozen peas, thawed
Preheat oven to 275°. Combine beef, tomatoes, broth, wine, and tapioca in a 6-quart Dutch oven and mix well. Add garlic, bay leaves, marjoram, oregano, basil, salt, sugar, thyme, black pepper, and red pepper flakes and mix well. Stir in onions and celery. Cover and bake for 4 hours. Add potatoes and carrots. Cover and bake for 1-1/4 hours or until vegetables are tender. Sauté mushrooms in a skillet over medium heat. Stir mushrooms and peas into stew. Bake or cook over low heat for 15 minutes longer. Discard bay leaves. Makes 6 to 8 servings.
Approx. per serving: 500 calories; 16 grams of fat
2 pounds boneless beef roast, all fat removed
8 medium potatoes, peeled and quartered
8 medium carrots, peeled and quartered
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/2 cup red wine
2 tablespoons corn oil margarine, softened
2 tablespoons all-purpose flour
1 cup fresh parsley, chopped
Preheat oven to 250°. Place roast into a Dutch oven and arrange potatoes, carrots, and onion around and over roast. Sprinkle with garlic, thyme, salt, and pepper, then drizzle wine over top. Cover and roast for 4-1/2 hours. Place roast onto a serving platter and slice if desired. Surround with vegetables and keep warm. Place Dutch oven with pan juices over high heat and cook until bubbly. In a small bowl, blend margarine and flour into a smooth paste, then stir into pan juices. Cook until thickened, whisking constantly. Spoon a small amount over roast and vegetables then sprinkle with parsley. Pour remaining gravy into a gravy boat and serve with roast. Makes 8 (3-ounce) servings.
Approx. per serving: 339 calories; 11 grams of fat
4-1/2 cups water, divided
1 medium onion, chopped
1 46-ounce can tomato juice
1 16-ounce package frozen mixed vegetables
1 14-1/2-ounce can tomatoes
2 cups celery, chopped
1 cup Napa or green cabbage, shredded
1 cup uncooked brown rice
1/4 cup fresh parsley, chopped
2 teaspoons fresh oregano or 1 teaspoon dried oregano
1 teaspoon celery seed
1 teaspoon dillseed
1 teaspoon chives, chopped
Heat 1/4 cup of water over low heat in a nonstick skillet. Add onion and simmer until onion is clear. Place onion into a soup pot. Add remaining 4 cups water, tomato juice, mixed vegetables, tomatoes, celery, cabbage, rice, parsley, oregano, celery seed, dillseed, and chives. Bring to a boil over medium-high heat. Reduce heat and simmer for 30 minutes or until rice is tender. Refrigerate overnight. Reheat to serving temperature over low heat. Makes 3 quarts.
Approx. per serving: 112 calories; 0.7 grams of fat
3 tablespoons corn oil or safflower oil
3 large onions, chopped
3 zucchini, sliced
1 pound fresh mushrooms, chopped
2 or 3 leeks, thoroughly cleaned and chopped
1 clove garlic, minced
2 tablespoons chili powder
2 teaspoons mustard seed
1 teaspoon cumin seed
1/4 teaspoon cardamom, ground
1/4 teaspoon cinnamon
2 20-ounce cans whole tomatoes
1 16-ounce can stewed tomatoes
1 6-ounce can tomato paste
1 cup beer or water
1 tablespoon vinegar
1 tablespoon light brown sugar
3 16-ounce cans kidney beans
Part-skim mozzarella cheese, shredded
Low-fat plain yogurt
Green onions, chopped
Red Salsa for topping
Tomatoes, chopped
Lettuce, shredded
Tortilla chips, slightly crushed
Green chilies, chopped
Heat oil in a large kettle over low heat. Add onions, zucchini, mushrooms, leeks, garlic, chili powder, mustard seed, cumin seed, cardamom, and cinnamon. Sauté for several minutes. Cut canned tomatoes into large chunks. Add tomatoes to sautéed vegetables along with tomato paste, beer, vinegar, and brown sugar. Add beans. Cook over low heat for 45 to 60 minutes or until thickened. Ladle chili into soup bowls. Place cheese, yogurt, green onions, salsa, tomatoes, lettuce, tortilla chips, and chilies into individual serving bowls. Garnish chili with desired toppings. Makes 10 to 12 servings.
Approx. per serving: 262 calories; 6 grams of fat
Actor and producer Robert Hooks has developed several notable projects for film and television. His credits include co-production of Voices of Our People, a PBS special, production of Songs of the Lusitanian Bogey, as well as numerous off-Broadway productions. His acting credits include Broadway, Off-Broadway, film, and television. Robert is founder and organizer of Washington, DC’s Black Repertory Theatre Company and helped establish the internationally renowned Negro Ensemble Company.
4 tablespoons extra virgin olive oil
1 large onion, chopped
1 green pepper, seeded and chopped
2 celery stalks, chopped
4 garlic cloves, crushed and chopped
2 pounds lean ground turkey breast
3 teaspoons hot chili powder
1 teaspoon salt
1 teaspoon pepper
1 teaspoon garlic powder
1 packet chili mix
2 28-ounce cans crushed tomatoes
1 can chopped or minced clams
1 can kidney beans, drained
6 ounces fresh mushrooms
In a large deep saucepan, heat olive oil over moderate heat. When oil is hot, add onions, green pepper, celery, and garlic and fry, stirring occasionally for 5 to 7 minutes or until onion is soft and transparent. In a separate frying pan cook ground turkey, adding spices, garlic powder, and chili mix. Add cooked turkey mixture to sauce pan, and mix together. Add canned tomatoes, clams, beans, and mushrooms and stir with a wooden spoon to mix. Reduce heat to low, cover, and simmer for 30 minutes. Remove pan from heat and serve with garlic bread or saltine crackers. Don’t forget water to put out the fire! Makes 8 to 10 servings.
Approx. per serving: 344 calories; 9 grams of fat
3/4 pound ham hocks, washed
1 quart water
1 pound dried red beans, sorted and washed
1-1/2 cups onions, chopped
1 cup fresh parsley, chopped
1 cup green bell pepper, seeded and chopped
1 8-ounce can tomato sauce
1/2 cup green onions, chopped
1 clove garlic, pressed
1 tablespoon Worcestershire sauce
1 teaspoon pepper
1/2 teaspoon red pepper
1/2 teaspoon fresh oregano or 1/4 teaspoon dried oregano
1/2 teaspoon fresh thyme or 1/4 teaspoon dried thyme
3 dashes of hot pepper sauce
5 cups rice, cooked
Place ham hocks and water into a large saucepan, bring to a boil over medium-high heat, and cover. Reduce heat to medium-low and simmer for 30 minutes or until tender. Remove and discard ham hocks. Strain broth and chill overnight. Remove surface fat then set broth aside. Place beans and water to cover into a stockpot and let stand overnight. Drain beans and add ham broth. Cover and cook over low heat for 45 minutes. Add onions, parsley, green pepper, tomato sauce, green onions, garlic, Worcestershire sauce, black and red peppers, oregano, thyme, and hot pepper sauce. Cover and cook over low heat for 2 to 2-1/2 hours, stirring occasionally and adding additional water if desired. Serve over rice. Makes 10 servings.
Approx. per serving: 282 calories; 1 gram of fat.