ENGLISH MUFFINS (LERNER)

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Warm water
1 tb Dry yeast
2 tb Vegetable oil
1 t Salt
2 c Unbleached white flour
1 c Whole wheat flour

In a bowl, mix water, yeast, oil salt. Beat in the
white flour, followed by the whole wheat flour. Mix
well. Oil the dough’s surface allow to proof till
light, about 25 minutes.

Knead dough slightly, till soft. Cut into 6 poeces
roll each piece in cornmeal. Form each ball into
muffins, 3 3?4 inches in diameter. Place on a cookie
sheet.

Preheat oven to 350F bake for 15 minutes.

Anne Lerner, “Breads You Wouldn’t Believe”

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Title: STIR FRY RICE AND BEEF
Categories: Chinese, Beef
Yield: 6 servings

2 lb Sirloin
1 md Onion
1 md Green bell pepper
2 tb Vegetable oil
2 Minced clove garlic
3 c Cooked extra long grain rice
1 c Ketchup
1/2 c Sugar
1 ds Of vinegar

Cut meat into thin slices, about 1 inch long. Cut
onions into wedges and pepper into thin strips,
removing seeds. Heat 1 tablespoon oil in wok over high
heat, add meat and garlic. Stir-fry until meat is
brown and tender, about 5 minutes. Remove from wok.
Heat 1 tablespoon oil in wok over medium high heat.
Add onion and pepper. Stir fry until vegetables are
tender crisp, about 2 minutes. Add meat and rice to
vegetables. Combine all remaining ingredients in
saucepan, bring to a boil and then simmer for 15
minutes. Pour over rice, meat and vegetables. Stir-fry
until mixed well; serve warm.

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Creamy Peach Soup (Webb)

Recipe By : MEMORABLE MENUS MADE EASY by Robyn Webb
Serving Size : 6 Preparation Time :
Categories : Soups Fruit
Lowfat Diabetic

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 medium peaches — peeled
pitted and cut into chunks
1/2 cup dry white wine
1 cup low-fat buttermilk
OR plain yogurt
1/2 cup part-skim ricotta cheese
2 teaspoons orange liqueur
2 tablespoons honey
mint leaves

1. Puree the peaches and wine in a blender and pour into a chilled bowl.
Add the remaining ingredients and mix well. Refrigerate for 1 hour.

2. Divide among six chilled soup bowls. Garnish each bowl with a mint leaf
and serve.

Nutritional information: Calories: 109. Calories from fat: 10. Total fat:
1g. Saturated fat: 1g. Cholesterol: 10 mg. Sodium: 77mg. Carbohydrate: 20g.
Dietary fiber: 2g. Sugars: 17g. Protein: 5g.

*Recipe from Memorable Menus Made Easy by Robyn Webb (American Diabetes
Association). Reviewed by Chicago Suntimes

Notes: Hot summer days call for light, refreshing meals. Fruit soups
provide a nice way to cool off and only take about 10 minutes to prepare.
If peaches aren’t in season, try honeydew, plums, nectarines or berries.
The wine and orange liqueur add zip to the creamy base, but you could
easily substitute vanilla or almond extract if you’re serving it to a
teetotaling crowd. Fruit soups can play the role of appetizer or dessert.
If you omit the alcohol, you could also add a little more yogurt and
ricotta, put it in a glass with a straw and let the kids think this healthy
treat is really a milkshake.

8/30/98 kitpath@earthlink.net
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STRAWBERRY SPINACH SALAD

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Salads Fruits

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 c Raspberry vinegar
1/2 c Vegetable oil
1 c -Water
3 Shallots — finely chopped
-freshly ground black pepper
2 pt Strawberries — fresh ; 1 lb
-sliced
1 lb Spinach — fresh, trimmed (500g)

Strawberries need not be confined to dessert, says Denis Pelletier, chef
at Restaurant Le Mouilin de St. Laurent on Ile d’Orleans. The island is
one of the province’s lushest strawberry-growing areas. The chef suggests
serving this colourful salad with a semi-soft cheese as St. Nectaire.
Make a salad dressing by combining vinegar, oil and water. Add chopped
shallots and pepper to taste. Arrange sliced strawberries in a spiral
formation on the spinach and drizzle with the dressing.
SERVES:6

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Title: House Balsamic Vinaigrette
Categories: Salad dres, Chef
Yield: 1 /2 c

—————————OCCASIONAL VEGETARIAN—————————
1 t Salt
2 T Red wine vinegar
1 T Balsamic vinegar
1 1/2 t Dijon
1/2 t Pepper
6 T Olive oil
1 cl Garlic, sm, minced
1 Scallion, cut 1/8″ rounds
2 T Parsley, chpd

Stir salt into wine and vinegar. Add mustard and stir. Add pepper and oil;
whisk until blended. Add garlic, scallion and parsley.

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Date: Fri, 02 Jul 93 12:56:08 PDT
From: therese@garnet.berkeley.edu

An adaptation from a recipe in Aug. 92 Vegetarian Times

Paella Vegetariana

6- 8 oz flavored tofu or tofu sausage
(I used reduced-fat savory baked tofu, I don’t remember the brand)
2 cups black beans, cooked
(mix drained beans with juice of one lemon and set aside)
2-3 Tbs minced garlic
1 red pepper, diced
1 large onion, diced
1 large carrot, diced
1 tsp paprika
1/2 tsp fennel seed
1 tsp ground cumin
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp cayenne pepper (optional)
1/4 tsp crushed saffron threads
2 cups uncooked long grain brown rice
3 1/2 cups boiling water
2 bay leaves
1 cup fresh or frozen green peas
1 cup fresh or frozen corn kernels
Cherry tomatoes, quartered, for garnish
Chopped parsley or cilantro, for garnish
Vegetable stock for saute-ing

Cut tofu into bite-sized pieces and set aside.

Heat 1-2 Tbs of veggie broth in a pot. Add garlic and saute for about
one minute, then add diced pepper and saute until fragrant, 1-2 minutes.
Set aside.

Heat 1-2 Tbs of veggie broth in a largish pot. Add remaining garlic and
onion and carrot. Saute for 2 minutes. Add paprika, fennel, cumin, salt,
pepper, cayenne if desired, and saffron. Stir for 30 seconds, then add
rice, boiling water, bay leaves, and tofu. Stir well and cover pot. Cook
for 40-45 minutes over low heat until water has been absorved and rice is
cooked. Add black beans, sauteed peppers, peas and corn to top of rice,
replace lid, and let sit for 5 minutes. Remove lid and fluff mixture with
a fork. Discard bay leaves. Serve garnished with cherry tomatoes and
parsley or cilantro.

Note: You may need to add more veggie broth to keep vegetables from
sticking during sauteeing. I didn’t measure, so am not sure of the
amounts here. This dish tastes amazingly rich considering it is so
low in fat, and is really colorful with all of those yummy veggies. My
husband didn’t like it because he dislikes fennel, so you can omit it
if you don’t like it either!

Caesar Style Dressing

Recipe By : The Disney Institute
Serving Size : 1 Preparation Time :0:00
Categories : New Text Import

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 egg yolk
4 tbl garlic oil
1 tbl red wine vinegar
1 tbl Dijon mustard
1 tbl grated parmesan
salt and pepper — to taste

Slowly pour oil into egg yolk while whisking. Slowly whisk vinegar into egg
mixture. Whisk in remaining ingredients. If dressing is too thick, thin it down
with a little water 1 teaspoon at a time.

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NOTES : This is called “Caesar Style Dressing” because anchovies are not
included (which were not used in the original Ceasar salad!).
Garlic oil is oil which has been heated with a clove of garlic.

Title: GOOD-FOR-YOU GINGERBREAD
Categories: Cyberealm, Kooknet, Mom’s best, Cakes, Low-fat
Yield: 9 servings

1 c All purpose flour
1/2 c Whole-wheat flour
1/4 c Packed brown sugar
3/4 ts Ground ginger
3/4 ts Ground cinnamon
1/2 ts Baking powder
1/2 ts Baking soda
2 Egg whites, beaten slightly
1/2 c Buttermilk
1/2 c Unsweetened applesauce
1/2 c Molasses

1. Preheat oven to 350F. Lightly spray an 8x8x2 baking pan with
nonstick spray and set aside.
2. In a large bowl, stir together the all purpose flour, whole wheat
flour, brown sugar, ginger, cinnamon, baking soda and baking powder.
3. In a small bowl, combine the egg whites, buttermilk, applesauce,
and molasses. Add the buttermilk mixture to the flour mixture. Beat
with an electric mixer until combined.
4. Transfer the batter to the prepared pan. Bake for 30-35 minutes or
until a toothpick comes out clean. Cool on a wire rack for 10 minutes.
Remove from pan and serve warm.

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Title: Escalibada (Grilled Vegetables)
Categories: Appetizers, Spanish, Vegetables
Yield: 4 servings

2 ea Red bell peppers
2 ea Green bell peppers
2 md Eggplants
4 md Tomatoes

MMMMM————————–DRESSING——————————-
1 tb Parsley, chopped
1/4 c Olive oil
2 tb Vinegar
1 ea Garelic clove, minced

Grill the peppers over moderate heat on the barbecue. Pierce the
skin of the eggplants to prevent their skins from bursting grill
them with the peppers for 15 minutes, turning severla times. When
the skins are blistered charred, remove from heat. Wrap in a towel
place in a paper bag. Set aside.

Score the skin of the tomatoes with a cross. Grill for 5 minutes,
turning occasionally.

When cool, peel the peppers eggplant remove the pepper seeds.
Peel the tomatoes. Slice the vegetables. Arrange the vegetables on
a platter with the tomatoes in the centre.

Toss together the dressing ingredients. Drizzle the dressing over the
vegetables. Serve hot or cold as a side dish or as a main course with
bread. Or, combine with other tapas.

NOTE: While these vegetables are best cooked on a grill they can be
cooked under the broiler.

Mary Salloum, “A Taste of the Mediterranean: Vegetarian Style”

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Title: Fish Chowder
Categories: Diabetic, Main dish, Crockpot, Fish, Vegetables
Yield: 6 servings

1 lb Fish fillets; fresh or
-frozen
4 sl Bacon;
3/4 c Onion; chopped
16 oz Can tomatoes;
2 c Boiling water
1 c Potatoes; raw diced
1/2 c Carrot; diced
1/2 c Celery; chopped with leaves
1/3 c Catsup;
2 ts Worcestershire sause;
1 ts Salt
1/8 ts Thyme; dried
1/8 ts Marjoram;
1 tb Parsley; minced, fresh

Thaw fish fillets if frozen. Remove bones and skin from fish; cut
fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large
saucepan over moderate heat, fry bacon until crisp, turning
freguently. Add onion, and cook and stir over moderate heat until
tender and translucent. Cut tomatoes into bit-sized piece. Add
tomatoes, tomato liquid from can, and all remaining ingredients
except the fish and the parsley to the onions. Bring to a boil;
reduce heat to low, cover, and simmer for about 45 minutes. Add
fish; cover and simmer for another 10 to 12 minutes, until fish
flakes and is tender. Garnish each serving with a sprinkle of parsley.

Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213; Low-sodium diets:
Omit salt. Omit bacon. Use unsalted cannned tomatoes and low-sodium
catsup

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.D. and Katarine Middleton. Brought to you and yours via

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