Title: Baked Potato Patties
Categories: Diabetic, Vegetarian, Vegetables
Yield: 4 servings

6 md Potatoes, scrubbed
2 tb Onion; minced
1 tb Fresh parsley; chopped
1/8 ts Freshly ground pepper
2 tb Whole wheat pastry flour

Preheat the oven to 375.

Shred the potatoes coarsely. Mix with the onion, parsley, pepper, and
flour. Shape into 4 patties and place on a nonstick baking sheet.
Bake for 30 minutes. If you like, place the patties under the
broiler during the last few minutes for browning.

Food Exchange per serving: 1 STARCH/BREAD EXCHANGES

Source: Unknown…retrived from a cooking echo! Brought to you and

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Title: ASPARAGUS CHICKEN IN BLACK BEAN SAUCE
Categories: Chinese, Chicken
Yield: 6 servings

2 Chicken thighs
12 md Asparagus spears
3 tb Peanut or corn oil
MARINADE:
1 tb Dry sherry
1 ts Cornstarch
2 ts Thin soy sauce
1 pn Sugar
SAUCE:
2 ts Fermented black beans
3 Cloves garlic, minced
1/2 ts Brown sugar
2 ts Black soy sauce
3/4 c Chicken stock
Cornstarch paste as
-thickener

Marinating: With sharp paring knife, scrape chicken
meat from thigh; slice into thin strips across the
grain. (Breast meat is not preferred for this dish,
as meat is too dry and spongy.) Combine sherry, soy,
cornstarch and sugar in bowl; massage liquid into meat
with your fingers. Marinate for 15 to
30 minutes.
Preparation: Wash asparagus; peel tough white outer
skin off ends; slice on
diagonal in 2 1/2″ sections. Rinse fermented black
beans. In bowl, combine and mash black beans and
garlic, brown sugar, black soy sauce and chicken
stock; stir; reserve for 15 minutes. Stir-Frying: Add
2/3 of oil to hot wok; when oil is very hot, add
chicken. Stir-fry for about 3 minutes on high heat –
or until chicken begins to shrink
and firm up. Remove chicken to holding bowl.
Reheat wok to high, add remaining oil. When oil is
hot, add black bean sauce. Stir-fry for 1 minute.
Add asparagus; mix with sauce. Stir sauce with
asparagus. When sauce boils, add cooked chicken; toss
to combine. Dribble in a little cornstarch paste if
needed; cornstarch in chicken marinade might be
enough. Toss ingredients until very little liquid
remains and is reduced to glaze. Dish is ready when
asparagus brightens. If you still have too much
liquid, remove ingredients, continue to reduce sauce,
then return ingredients to coat them with sauce. Serve
in individual portions.

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Indian Spiced Green Beans

Recipe By : Gourmet
Serving Size : 1 Preparation Time :0:00
Categories : Side dishes, vegetables* Indian, Pakistani, Sri Lankan*

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 pounds green beans, trimmed, cut into 1/4″ pieces
– – – – –
1/3 cup water
5 cloves garlic — crushed
1 tablespoon lemon juice
1 teaspoon salt
cayenne — to taste
– – – – –
1/3 cup oil
1/2 teaspoon cumin seed

In a glass or ceramic bowl, combine water, garlic, lemon juice,
salt, and cayenne.

Heat the oil in a 10″ enamel skillet over moderately high heat.
Add cumin seeds and stir 3-4 seconds.
Add green beans and saue for 1 minute.
Stir in the garlic mixture, reduce heat to low, and cook, covered,
stirring occasionally, for 20 minutes, or until beans are just tender.
Increase the heat to high and cook the beans, uncovered, stirring
constantly, until the liquid has evaporated.

– – – – – – – – – – – – – – – – – –

LEMON CURD

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Desserts Sauces
Jams Pies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 Whole eggs
5 Egg yolks
2 c Sugar
1 c Fresh lemon juice
2 Lemons, grated zest only
8 tb Sweet butter

COMBINE THE EGGS, EGG YOLKS and sugar in a mixing bowl
and beat until smooth. Add the lemon juice and lemon
zest and mix. Place the bowl over a pot of boiling
water or in the top of a double boiler and stir
vigorously with a wooden spoon until the mixture
thickens. This mixture will not curdle, so don’t worry
about overcooking it a little. Remove the bowl from
the boiling water and stir in the butter until melted.
Refrigerated, this will keep for up to 3 months.
TO MAKE A LEMON CUSTARD PIE: Preheat oven to 375F.
Fill a 9-inch pie shell and bake for 15 minutes.
Makes 1 Quart

– – – – – – – – – – – – – – – – – –

Title: EGG SALAD WITH LEAVES
Categories: Holiday, Salads
Yield: 8 servings

8 Hard-cooked lg eggs,shelled
1/3 c Mayonnaise
1/3 c Unflavored nonfat yogurt
3 tb Minced fresh dill
1 ts Pepper
Salt
2 qt Mixed lettuce leaves

1. In a food processor or in a bowl, finely mash eggs. Add mayonnaise,
yogurt, dill, pepper, and salt to taste; mix well. Serve, or cover and
chill up to a day.
2. Arrange leaves on a platter and put egg salad in a small bowl.
Serve leaves on plates and top with salad, or scoop salad onto leaves
and hold to eat. Makes 2 1/2 cups.

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Title: Artichoke Tomato Alfredo
Categories: Home Cookin,
Yield: 1

1 cn Artichokes (not packed in
Oil)
4 To 5 fresh tomatoes,
chopped
Into large chunks
1 md Onion, chopped fresh garlic
(or 1 T garlic powder)
1/2 c Fresh basil, chopped (or
3 T
Chopped dried basil)
2 tb Whole wheat flour
1/2 c (or more) non-fat Soy Moo
or
Low-fat soy or rice milk

Prepare fettucini, macaroni or spaghetti noodles al dente. Place
onion, tomato, garlic and basil in a non-stick pan and saute in a
little the of the liquid from the can of artichokes. Cut the
artichokes into small pieces. Add the artichokes (and liquid)
into the saute with a little flourto thicken. Mix thoroughly,
adding soy or rice milk and flour to desired thickness. Don’t
cook the artichokes for long, just enough heat allingredients and
to blend sauce to desired thickness. Top the pasta with the
artichoke sauce. (Pasta is about 100 calories/cup.)

Serves 2, each serving: Calories 210, Fat 1.5 g. (6% calories
from fat),Carbohydrate 46 g., Protein 10.7 g.

Neal Pinckney – Makaha, Hawaii – neal@aloha.com – AH6HM. Fatfree
Digest [Volume 10 Issue 33], Sept. 13, 1994. Formatted by Sue
Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

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Title: Mock Chopped Liver
Categories: Pate
Yield: 4 cups

1 tb Vegetable oil or water
1 lg Onion, sliced
1 lb Green beans, trimmed
1 lb Soft tofu
1 t Paprika
Salt to taste
Pepper to taste

Heat the oil or water in a medium frying pan over medium heat. Cook
the onion, stirring occasionally, until soft – about 5 minutes.

Steam the green beans over boiling water until just tender, about 10
minutes.

Place the onion, beans and remaining ingredients in a food processor
and puree until smooth. Transfer to a serving dish and chill for 4
hours or overnight.

Serve with crackers or toast.

Preparation time, 30 minutes. Chilling time, 4 hours.

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FRUIT PUREES (OF ANY FRUIT EXCEPT FIGS TOMA

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Fruits Canning

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

Fruit Purees
Of any fruit except figs and tomatoes.

Procedure: Stem, wash, drain, peel, and remove pits if
necessary. Measure fruit into large saucepan, crushing
slightly if desired. Add 1 cup hot water for each
quart of fruit. Cook slowly until fruit is soft,
stirring frequently. Press through sieve or food mill.
If desired for flavor, add sugar to taste. Reheat pulp
to boil, or until sugar dissolves if added. Fill hot
into clean jars, leaving 1/4-inch headspace. Adjust
lids and process.

Processing directions for canning purees in a
boiling-water, a dial, or a weighted-gauge canner are
given in Table 1, Table 2, and Table 3.

Table 1. Recommended process time for Fruit Purees in
a boiling-water canner.

Style of Pack: Hot. Jar Size: Pints or Quarts.
Process Time at Altitudes of 0 – 1,000 ft: 15 min.
1,001 – 6,000 ft: 20 min.
Above 6,000 ft: 25 min.

Table 2. Process Times for Fruit Purees in a
Dial-Gauge Pressure Canner.

Style of Pack: Hot. Jar Size: Pints or Quarts.
Process Time: 8 minutes.
Canner Pressure (PSI) at Altitudes of 0 – 2,000 ft: 6.
2,001 – 4,000 ft: 7.
4,001 – 6,000 ft: 8.
6,001 – 8,000 ft: 9.

Table 3. Process Times for Fruit Purees in a
Weighted-Gauge Pressure Canner.

Style of Pack: Hot. Jar Size: Pints or Quarts.
Process Time: 8 minutes.
Canner Pressure (PSI) at Altitudes of 0 – 1,000 ft: 5
lb.
Above 1,000 ft: 10
lb.

ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿ ÿÿ* USDA Agriculture Information Bulletin No. 539
Mintzias

– – – – – – – – – – – – – – – – – –

SALMON CASSEROLE

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fish Main dish
Casseroles Microwave

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 c Cooked noodles
16 oz Can salmon, drained flaked
4 oz Can mushroom slices, drained
10 1/4 oz Cream of celery soup, can
-ned, condensed
1/2 c Thinly sliced celery
5 1/4 oz Sliced water chestnuts, can
-ned, drained
17 oz Can green peas, drained
1 c Coarsely broken potato chips

1. In a deep, 2 1/2-quart, heat-resistant, non-metallic casserole, combine
noodles, salmon, mushroom slices, celery soup, celery, water chestnuts and
green peas until well blended.
2. Heat, covered, in Microwave Oven 6 to 8 minutes or until heated through.
Stir occasionally.
3. Just before serving, sprinkle with potato chips.
Variation: A number of substitutions may be made in this casserole.
1. Tuna may be substituted for salmon.
2. Cream of mushroom or cream of asparagus soup may be substituted for
cream of celery soup.
3. Green beans or corn may be used in place of peas.
4. Pimientos or green pepper may be added for color and flavor.
5. Chinese noodles, fried onion rings, broken crackers or nuts may be used
in
place of potato chips.
Tip: When making substitutions, try to keep the volume about the same so
that
the cooking times will be unchanged.

– – – – – – – – – – – – – – – – – –

Ribbon Cookies

Recipe By : Unknown
Serving Size : 36 Preparation Time :0:15
Categories : Cookie And Bar

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c margarine — softened
1 egg white — whipped
1 tsp vanilla
2 1/2 c unbleached flour
1 1/4 c granulated sugar
1 1/2 tsps baking powder
1/2 tsp rum extract
1 oz unsweetened chocolate square — melted
1/4 c nuts — chopped
red food coloring
green food coloring

Preheat oven to 375. Line a 9 x 5 x 3″ pan with waxed paper; set aside.
In a mixing bowl, combine margarine, sugar, egg white, and vanilla. In
another mixing bowl, combine flour sugar, and baking powder. Mix wet
ingredients with dry ingredients just until moistened. Divide dough into 3
equal parts. For each dough divided add each flavor or nut as indicated:
red-rum, green-nuts, and chocolate. Pack the red-rum dough evenly over the
bottom of the loaf pan, then green-nuts dough in the middle and chocolate
on the top. Cover with waxed paper. Chill overnight. Remove dough from
pan. Begin cutting the dough into thirds, then cut into thin slices.
Place on unprepared cookie sheet. Bake 12 minutes.

– – – – – – – – – – – – – – – – – –

Per serving: 111 Calories; 6g Fat (48% calories from fat); 1g Protein; 14g
Carbohydrate; 0mg Cholesterol; 76mg Sodium

Nutr. Assoc. : 0 0 0 0 0 0 0 5389 0 0 0