General tips

Time for cooking is often in short supply, but you can cut cooking time in half by making large batches and eating the leftovers another day. In an age when the average American spends only 32 minutes a day preparing food, strategy is crucial to increasing your consumption of local food.

Kitchen Tip : Match the size of the pan to the heating element; more heat will get to the pan and less will be lost to the surrounding air or found by the pan handle! A 6-inch pan on an 8-inch burner will waste over 40 percent of the energy.

Diet info

The Zone Diet
The Zone diet is a weight loss regime initially detailed by Barry Sears in a number of books and publications. The Zone diet isn’t expressly a weight loss diet, but many 'zone dieters' believe that they really lose weight by following the zone diet.
The science behind the Zone Diet is that if you were to control the amount of the hormones 'insulin' and 'glucogen', then your body releases eicosanoids which puts your body in a balanced state that is an awful lot more healthful than other diets, which, not surprisingly, is known as 'the zone'.
Sears believes that when in the 'zone', your body is much more efficient and, because of this, doesn't need to convert surplus energy to fat.
The key process of the zone system is to maintain the precise ratio of carbs to proteins, and to make sure your diet has plenty of Omega 6 and omega 3 fish oils.

Gold Medal Corn Zucchini Casserole

	Category	Main Meal Recipes
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Ingredients And Procedures

1 1/2 tablespoons butter

1 cup onion -- chopped

2 medium zucchini, trimmed, quartered lenghtwise -- thinly

sliced (about 1 lb.) 3 1/2 cups fresh corn kernels or frozen -- thawed

1/2 teaspoon salt

1/2 teaspoon pepper

3 1/2 tablespoons flour

1 1/2 cups 2% low-fat milk

Crumb Topping 2 tablespoons butter

2 teaspoons garlic -- minced

3/4 cup bread crumbs

1 teaspoon oregano

6 ounces Monterey Jack or Italian Fontina -- cut into 1/2"

cubes

For casserole: Melt butter in a large skillet over medium heat. Add onion and cook, stirring often, until soft, but not browned, about 6 minutes. Add zucchini and cook 5 minutes until crisp tender. Stir in corn, salt and pepper. Cook about 3 minutes until hot, then stir in flour and cook 2 minutes more. Gradually stir in milk. Bring to a simmer, stirring often and cook 5 minutes until thickened and creamy. Let cool.

For topping: Melt butter in a large skillet. Add garlic and stir over low heat 1 minute without browning. Add bread crumbs and oregano; cook, stirring often, until crumbs are toasted. Let cool.

Stir cheese into corn mixture and spoon into a shallow 2-quart baking dish. Sprinkle with topping. Heat oven to 350. Bake casserole for 30 minutes or until hot and bubbly.

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<h1>Gold Medal Corn Zucchini Casserole</h1>
    <b>Ingredients And Procedures</b><p>
        <TABLE cellSpacing=2 cellPadding=3 border=0><TBODY><TR><TD><P><P>1 1/2 tablespoons butter <P>1 cup onion -- chopped <P>2 medium zucchini, trimmed, quartered lenghtwise -- thinly <P>sliced (about 1 lb.) 3 1/2 cups fresh corn kernels or frozen -- thawed <P>1/2 teaspoon salt <P>1/2 teaspoon pepper <P>3 1/2 tablespoons flour <P>1 1/2 cups 2% low-fat milk <P>Crumb Topping 2 tablespoons butter <P>2 teaspoons garlic -- minced <P>3/4 cup bread crumbs <P>1 teaspoon oregano <P>6 ounces Monterey Jack or Italian Fontina -- cut into 1/2" <P>cubes <P>For casserole: Melt butter in a large skillet over medium heat. Add onion and cook, stirring often, until soft, but not browned, about 6 minutes. Add zucchini and cook 5 minutes until crisp tender. Stir in corn, salt and pepper. Cook about 3 minutes until hot, then stir in flour and cook 2 minutes more. Gradually stir in milk. Bring to a simmer, stirring often and cook 5 minutes until thickened and creamy. Let cool. <P>For topping: Melt butter in a large skillet. Add garlic and stir over low heat 1 minute without browning. Add bread crumbs and oregano; cook, stirring often, until crumbs are toasted. Let cool. <P>Stir cheese into corn mixture and spoon into a shallow 2-quart baking dish. Sprinkle with topping. Heat oven to 350. Bake casserole for 30 minutes or until hot and bubbly. <BR><BR></P></TD></TR></TBODY></TABLE>     <p>
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