Speedy Cream of Potato Soup

Recipe By : EASY ONE-DISH RECIPES
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tablespoons butter or margarine
1 medium onion — chopped
4 1/2 cups water
1/2 teaspoon salt
dash pepper — if desired
2 1/4 cups Betty Crocker Potato Buds Mashed
potato mix (dry)
shredded cheddar cheese — if

chopped green onions — if desired

Melt margarine in 2 qt saucepan over medium heat. Cook onion
in margarine about 3 minutes, stirring occasionally, until tender. Stir in
water, salt and pepper. Heat to boiling; remove from heat. Stir in potato mix
until dissolved. Serve with cheese and onion tops.

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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”

MMMMM

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

MMMMM

Title: Chocolate coconut macaroons
Categories: Diabetic, Desserts, Cookies
Yield: 86 cookies

——————————–INGREDIENTS——————————–
1/4 c Semisweet chocolate chips;
2 Large egg whites;
1/4 ts Cream of tartar;
1 ts Vanilla;
1 ts Chocolate flavoring;
(optional)
1/8 ts Salt;
2 1/2 c Flaked coconut;

Melt chocolate chips in the top of a double boiler or in a micowave oven.
Set aside and cool to room temperature. Place egg whites and cream of
tartar in a mixer bowl and beat at high speed, using a whip, until peaks
are formed. Add sugar gradually while continuing to beat at high speed.
Add flavorings and salt to meringue, beating at low speed. Add melted
clocolate, continuing to beat at slow speed. Remove the whip and stir the
coconut into the margingue with a spoon. Drop by heaping tablespoon onto a
cookie sheet that have been sprayed with pan spray or lined with aluminum
foil. Bake at 325 for about 20 minutes, or until marcroons are not quite
firm. Remove loosly cpvered container in a dry place at room temperature.
Keep in a loosely covered container in a dry place at room temperature, or
freeze until needed. Do not cover tightly if storing at room temperature.
Yield: 20 servings

Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Calories: 86, Cho: 10g, PRO: 1g, FAT: 5g, NA:22mg, Cholesterol:0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and

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Tropical Salsa (Hl)

Recipe By : TVFN: RECIPE FOR HEALTH BONUS RECIPE
Serving Size : 5 Preparation Time :0:00
Categories : Relish-sc

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup small diced mango
1 cup small diced papaya
1 1/2 cup small diced pineapple
2 tablespoons fine chopped cilantro
1 tablespoon lemon juice

Combine all ingredients in a large bowl and toss. Chill. Toss lightly
before serving.

Yield: 4-6 servings

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LENTIL/MACARONI BAKE

Recipe By : Net
Serving Size : 4 Preparation Time :0:00
Categories : Legumes Casseroles
Low-Fat Pasta

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
28 ounces tomatoes, canned — undrained, diced
1/2 cup onion — chopped
2 cloves garlic — finely minced
15 ounces tomato sauce
1/4 teaspoon black pepper
1 cup lentils
1 tablespoon parsley flakes
1/2 teaspoon basil leaves
4 ounces mushrooms — sliced
2 1/2 cups water
1 cup macaroni
1/2 cup green peppers — chopped
1 cup water
1/2 cup celery — chopped

Combine all ingredients in Dutch oven, except
for macaroni and 1 c. water. Bake, covered at
325 F. for 2 hours. Add macaroni and 1 c. water.
Stir together and bake another 30-45 minutes.

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