NATURAL BRAN MUFFINS

Recipe By :
Serving Size : 30 Preparation Time :0:00
Categories : Muffins Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Boiling water
3 c Raw bran
3 ea Egg whites
3/4 c Sugar or less
2 c Non-fat buttermilk
1/3 c Canola oil
1/2 c Raisins or dates
1 1/2 c Whole wheat flour
1 c Unbleached white flour
2 1/2 ts Baking soda

Preheat the oven to 375 degrees. Mix raw bran and
boiling water in a large bowl and set aside. Combine
egg whites, sugar, buttermilk, oil and dried fruit in
a medium bowl. Add to bran in the large bowl. In a
medium bowl, mix the flours and baking soda. Add to
bran mixture and mix until just blended. Spoon into
lightly oiled or paper lined muffin tins. Bake for
15-20 minutes. Batter can be kept in refrigerator in a
covered jar for several weeks and baked as needed.
Makes 30 muffins.
~——————————————————
~———— 1 Muffin calories 97,protein 3.1
gm,carb. 17.0 gm,total fat 3.0 gm,CSI Units 0.5,sodium
87 mg,potassium 129 mg,calcium 30 mg,iron 1.3
mg,dietary fiber 3.3 gm
~——————————————————
~————- ~- The New American Diet by Connor
Connor

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CHOUCROUTE GARNI

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Casseroles

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 lb Pork spareribs
Salt
Pepper
2 tb Oil
1 lg Garlic clove, minced
4 sl Bacon, chopped
1 lg Onion, chopped
1 cn Sauerkraut, drained (2 lb)
1/2 lb Carrots, peeled and sliced
1 t Caraway seeds
6 md Red potatoes, quatered
3/4 lb Polish kielbasa, cut into
-2″ pieces
1 cn Chicken broth (14 1/2 oz)
1/2 c Dry white wine

The long, slow cooking of sauerkraut with pork spareribs and kielbasa
mellows the sharp flavor of sauerkraut. Dark rye bread and a crunchy
salad are all that is needed to complete this meal.

Cut ribs between bones into single pieces. Season to taste with salt
and pepper. Brown ribs in oil in large skillet. Remove ribs. Add
garlic, bacon and onion to skillet and saute until onion turns
golden, stirring occasionally.

Stir in sauerkraut, carrots and caraway seeds. Spoon sauerkraut into
bottom os casserole to cover. Arrange half of ribs over sauerkraut
along with potatoes and kielbasa. Spoon remaining sauerkraut over top
of meat and vegetables. Top with remaining ribs. Pour over chicken
broth and white wine. Bake at 325’F. 2-3 hours or until ribs are
tender.

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Title: LENTIL ROAST (OVO LACTO)
Categories: Analog, Vegetables, Fat-free, Prodigy, Dec.
Yield: 1 servings

1 1/3 c Lentils
2/3 c Nuts; grind
2 c Egg whites
1 1/2 c Milk; FF
2/3 c Applesauce
2 c Corn flakes
1/3 ts Sage
Salt
Pepper
2/3 c Onions; chop

Mix all ingredients together. Bake at 350 deg. After
45 minutes coat top with undiluted tomato soup and
continue baking for 15 minutes more. :

D/L from Prodigy 12-8-94. Recipe collection
of Sue Smith. 1.80á

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Bread In Jars: Pina Colada

Recipe By : 365 Ways To Prepare For Christmas
Serving Size : 8 Preparation Time :0:20
Categories : Holiday/Gift Ideas

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 can pineapple — (20 oz) crushed
1 c margarine — at room temperature
3 1/2 c brown sugar — packed
4 egg whites — whipped
1/2 c rum
3 1/3 c unbleached flour
1 1/2 tsps baking powder
1 tsp baking soda
1 c coconut — shredded

Preheat oven at 325. Before starting batter, wash 8 (1 pint) wide mouth
canning
jars with lids in hot soapy water and let drain, dry, and cool to room
temperat
ure. Generously prepare jars with cooking spray and flour. Drain pineapple
for
10 minutes, reserving juice. Puree drained pineapple in a blender. Measure
ou
t 1 1/2 cups puree, adding a little juice if necessary to make 1 1/2 cups. Set
puree aside. Discard remaining juice. In a mixing bowl, combine applesauce,
hal
f brown sugar until light and fluffy. Beat in egg whites and pineapple puree.
Set aside. In another mixing bowl, combine flour, baking powder, and baking
sod
a. Gradually, add to pineapple mixture in thirds, beating well with each
additi
on. Stir in coconut. Spoon 1 level cupful of batter into each jar. Carefully
wipe rims clean, then place jars on baking sheet (or they’ll tip over) in the
ce
nter of oven. Bake 40 minutes. Keep lids in hot water until they’re used.
Whe
n cakes are done, remove jars which
are HOT from oven one at a time. If rims need cleaning, use moistened paper
to
wel. Carefully put lids and rings in place, then screw tops on tightly shut.
P
lace jars on a wire rack; they will seal as they cool.

Once jars are cool, decorate with round pieces of cloth and then glue on
flowers
, ribbons, etc. on lid, ring and side of jar. Unscrew the ring (the lid should
be sealed by now) and place a few cotton balls on top of the lid (makes it
poofy
on top), then a piece of cloth (about 3″ larger than the lid) on top and screw
the ring back on. Decorate as desired (example pinking shears).

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NOTES : There’s no need to refrigerate them, they keep well in pantry for 6
mont
hs.

Cream of Cauliflower Soup

Recipe By : ???
Serving Size : 4 Preparation Time :0:00
Categories : Food Processor Cooking Soups Stews
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tablespoons Extra-virgin olive oil
1 large yellow onion — sliced, very thin
3/4 teaspoon salt — (as desired)
3 Tablespoons flour
1 large cauliflower (2-1/2 to 3 lbs.), cut into — small
flowerets
2 cans condensed chicken broth
2 cans water
1 bay leaf
1 cup whole milk
1/2 teaspoon freshly ground white pepper
1/8 teaspoon freshly grated nutmeg

Preparation Instructions:
In large saucepan, heat olive oil over medium heat. Add onion, lower
heat to medium-low, sprinkle with 1/4 teaspoon of the salt (if desired)
and cook, stirring to keep from sticking until caramel brown in color,
about 12 minutes. Add cauliflower and cook 3 minutes, stirring often.
Add flour and cook, stirring constantly, 1 minute. Add broth and bay
leaf. Bring to boil. Reduce heat to simmer, partially cover, and cook
until cauliflower is tender, about 10 minutes.
Remove bay leaf and discard. Reserve about 1/4 cup cooked vegetables for
garnish. Transfer soup in batches to blender or food processor and puree
until smooth. Return to pan.
Stir in milk, salt, and pepper. Reheat until hot but not boiling, about
3 minutes. Divide garnish vegetables among 4 bowls and pour soup over
top. Serve hot, sprinkled with nutmeg.
Serves 4.

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NOTES : Notes: This is not a TNT, but sure looks good and I am planning
to try this today as Dennis just bought a large cauliflower at the
Mississauga (Square 1) Market.

Re the author, I typed this from an old cut-out of a magazine and
adjusted to for me, as I cannot have butter and required low-sodium.

You can use butter in place of olive oil if you wish the original one
did.

Tom Wayman Chili

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Main Dish Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup Butter or margarine
2 pounds Top sirloin steak — coarse gr
2 pounds Sirloin steak-top — cut into
(remove all fat white tiss
3 Green peppers chopped
3 Lg Onions-chopped
3 cups Garlic-minced (i used more)
1/2 cup Parsley-snipped
3 cups Tomatoes-16 oz including liq
(i use the cut-up tomatoes)
1/4 cup Chili powder (i use new mexi
Hotter — i make that a genero
2 tablespoons Salt (i use less)
1 1/2 teaspoons Cumin
1 1/2 teaspoons Black pepper (i never measur
1 ounce Tabasco

In a large cooking pot brown meat in the butter/marg. Pour off 1/3 cup liquid
from meat and saute green pepper, onion, garlic parsley in separate skillet
until tender. Add to meat mixture and stir in chili powder, salt, pepper and
cumin. Add tabasco and tomatoes. Simmer entire mixture 1 hour covered, remove
lid and simmer at least 30 min longer.
Stir occasionally. Makes 10 servings.

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GRANDMA’S PRUNE SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Box (1 lb.) prunes
1/4 ts Salt
3 qt Water
3 tb Flour
1/2 Pt. sour cream

Cook prunes and salt in water until done. Remove from
heat. Gradually add flour to sour cream and whip until
very smooth. Stir one cup of the prune liquid into
sour cream mixture. Return mixture to the prunes.
Slowly bring to a boil, stirring constantly, until it
thickens. (Serves 6)

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DUTCH SLAW

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 x Cabbage
1 ea Egg
1/4 c Vinegar
1 T Sugar
1 t Salt
1 d Pepper

Shred cabbage rather fine. Put in sauce pan and sprinkle with salt.
Cover pan and place over a low flame and steam until very tender. Beat
the egg, add the sugar, salt, pepper and vinegar and pour over the
steamed cabbage. Heat for 5 minutes. Serve at once.
Source: Pennsylvania Dutch Cook Book – Fine Old Recipes, Culinary
Arts Press, 1936.

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BAKED ZUCCHINI WITH CHEESE

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Diabetic Cheese
Casseroles Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 md Zucchini — sliced very thin
1 Egg
1 t Prepared mustard
1/8 ts Ground white pepper
1/8 ts Ground nutmeg
1 Green onion — sliced thin
1/2 c Lowfat Swiss cheese — grated

Put the zucchini in a colander or on towels to drain off the moisture.
Combine the remaining ingredients. Add the zucchini and mix well.
Pour into a lightly oiled 2-quart casserole. Bake at 350 F for 40 to
45 minutes.

1/3 recipe – 72 calories, 1/2 med-fat meat exchange, 1 vegetable 3
grams carbohydrate, 5 grams protein, 5 grams fat 68 mg sodium, 128 mg
potassium, 100 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93

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Title: Chinese Style Fried Rice
Categories: Vegetables
Yield: 4 servings

1 c Water 1/3 c Onion
1 1/3 c Minute rice 1/2 c Water
1 Egg 3 tb Soy sauce
3 tb Butter

In a small saucepan, bring 1 cup water to a boil.
Stir in rice, remove from heat, cover and let stand 5 minutes. Meanwhile
using a 10″ skillet, cook 1 slightly beaten egg in 3 T butter. Add 1/3 cup
chopped onion to the rice. Saute, stirring over medium heat until mixture
is slightly browned. Mix 1/2 cup water with 2-3 T soy sauce and stir into
the rice.

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