I added about 2 oz of diced, browned tempeh to my version of
this, but tempeh by itself is not a vlf ingredient so I did not
include it in the recipe. I doubt it was enough to raise the fat
content of the recipe above 15%cff, but I made it optional for
those who keep track of cff by individual food rather than by
recipe. I made this up night before last, and I’m just finishing
the leftovers. it was delicious and simple. if you like fatfree
cheese, you could melt some into the corn meal mixture, but it
was good without it.

tamale pie

2 c water
1 c fine yellow corn meal
dash salt
2 tsp chili powder

1 can black beans, rinsed and drained
(or about 1 1/2 c cooked dried black beans)
12 oz chunky salsa
1 diced jalapeno (or to taste)
1/2 tsp oregano
1/2 tsp cumin seeds, toasted and cracked
(or just under 1/2 tsp ground cumin)
1/2 tsp coriander seeds, toasted and cracked
(or under 1/2 tsp ground coriander)
2 small or 1 large carrot, chopped

prepare spices and then sautee carrots in vinegar or whatever you
usually use, along with the spices. add the jalapeno and the
beans, stirring and cooking about 3 min, then add salsa and
reduce heat to a simmer. while the bean mixture is simmering,
bring 2c water to boil with dash of salt. a little at a time,
sprinkle the corn meal into the boiling water, stirring
constantly to avoid lumps. continue sprinkling and stirring
until you have a thick porridge resembling grits or cream of
wheat (ymmv with the amount of corn meal this takes — don’t
force all the corn meal into the batter if it looks done with
less). remove batter from heat and stir in chili powder. the
bean mixture should be just about cooked now — if carrots are
tender, remove bean mixture from heat.

spread 1/2 the corn meal mixture into the bottom of a large loaf
pan or small baking dish. spread all of the bean mixture (or as
much as reaonably fits in your pan) onto the corn batter. top
with remaining half of the batter, kind of like a top and bottom
crust. bake at 400 f for 30 min or until the top corn meal
batter is pretty firmly set.

garnish, if desired, with fresh tomatoes, cilantro, scallions,
hot sauce, etc.

Mongolian Barbecued Lamb or Beef

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Chinese Beef
Lamb Ceideburg 2

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds Boneless lamb or beef
2 Or 3 leeks or scallions
2 Or 3 stalks Chinese parsley — (coriander)
3 tablespoons Light soy sauce
2 teaspoons Sugar
2 tablespoons Mashed fermented bean cake
2 tablespoons Sherry

Slice meat into very thin slices about 4 inches long. Mix all ingredients and
marinate for 6 hours. Cook on grill for 3 to 5 minutes, turning frequently.

Posted by Stephen Ceideburg; February 20 1991.

– – – – – – – – – – – – – – – – – –

Title: Cinnamon Buns
Categories: Diabetic, Vegetarian, Quickbreads, Breads/bm
Yield: 12 servings

—————————DOUGH—————————
1 1/3 c Lukewarm water
1 ts Honey
3 c Whole wheat flour

————————–FILLING————————–
1/2 c Smooth natural peanut butter
1/4 c Honey
1/2 c Unsweetened applesauce
2 tb Cinnamon
2 tb Water
2/3 c Raisins

Combine the water, honey, and yeast in a large bowl.
Let sit for 5 minutes until foamy. Add the flour 1
cup at a time, beating well after each addition. When
the dough becomes to stiff to mix, turn it out onto a
floured board and knead for 5 to 10 minutes until
smooth and elastic. Put it in a very lightly oiled
bowl, cover, and allow to rise for 1 hour. Place on a nonstick
baking sheet, cover, and allow to rise for about 20
minutes, or until light. Bake in a preheated 350 F
oven for 20 to 25 minutes, until golden brown on top.

—–

Title: Swedish Ginger Cookies (Pepparkakor)
Categories: Cookies, Christmas
Yield: 10 servings

1/2 c Molasses
1/2 c Sugar
1/2 c Butter
1 Egg, well beaten
2 1/2 c Sifted all-purpose flour
1/4 ts Salt
1/4 ts Baking soda
1/2 ts Ginger
1/2 ts Cinnamon

Heat molasses in small saucepan to boiling point. The boil 1 minute.
Add sugar and butter and stir until butter is melted. Cool. Beat in
egg. Sift together flour, salt, soda and spices. Add to first
mixture and mix thoroughly. Cover bowl tightly and chill overnight.
Roll out a portion of the dough at a time on lightly floured pastry
cloth. Roll out thin. Cut into desired shapes. Bake in a moderate
oven (350) 6 to 8 minutes. Yield: 10 dozen cookies Note: The dough
may be shaped into a roll and wrapped in waxed paper. Chill
thoroughly overnight or longer. Slice thin and bake in moderate oven
(350). These should be stored in an air-tight container – allow
flavor to “ripen”.

MMMMM

Classic Cantonese Cream of Peanut Pudding

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2/3 cup Peanut butter
2 tablespoon Cornstarch mixed with 2
3 cup Water
Tbsp water
1/3 cup Packed brown sugar
Chopped — roasted peanuts
3 tablespoon Half and half or whole
for garnish
milk
Mint sprigs for garnish

Place peanut butter, water, sugar and half and half in a 2 quart glass measure.
Cover with vented plastic wrap. Stirring midway through cooking, microwave on
high for 8 minutes or until mixture begins to boil. Whisk until well combined.
Stir in cornstarch mixture and microwave on high for 8 minutes or until
thickened. Ladle into bowls and garnish servings with peanuts and mint leaves.
Makes 6 servings.
Converted by MMCONV vers. 1.00

– – – – – – – – – – – – – – – – – –

Title: HOLIDAY TRUFFLES
Categories: Candies, Chocolate
Yield: 40 servings

3 pk Semisweet chocolate chips6oz
1 cn Sweetened condensed milk
2 tb Almond flavored liquer
1/4 ts Almond extract
2 tb Orange liquer

In heavy, medium sized pan, over low heat, melt chips with sweetened
condensed milk. Remove from heat, divide into 2 bowls. To one bowl,
add almond liquer and almond extract, To the other bowl,add orange
flavored liquer. Chill 1 hour. Shape into one inch balls.Roll in
coating. Chill until firm ( 1 hour) Store covered at room temperature

—–

Title: Jiffy Fruit Cobbler
Categories: Diabetic, Desserts
Yield: 6 servings

1 Canned peaches; apricots; Cinnamon; to taste
Or fruit cocktail;..in 1 c Biscuit mix;
Fruit juice 1/3 c Milk;
2 ts Tapioca; minute

Preheat oven to 350 degrees. Combine fruit and juice, tapioca and
cinnamon in a 9 inch pie plate, set aside. Stir together biscuit mix
and milk in a small bowl. Top fruit mixture with 6 equal sized
‘mounds’ of biscuit dough.

Place fruit mixture with the biscuits on top of the oven. Bake 25-30
minutes.

Serve warm with fruit dished on top of biscuit.

1 serving = 170 cal. 1 brd, 3/4 fruit, 1 fat. Carbs = 27, pro = 3, f
= 5

Approved by the Diabetes Assoc.

MMMMM

CHEESE AND BEER SOUP

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Cheese/eggs

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Finely chopped bacon
1/2 Green bell pepper, chopped
-fine
1/2 c Chopped celery
1/2 md Onion, chopped fine
2/3 c Flour
1 Stick butter
3 qt Milk
1 Pimiento, drained and
-chopped
1 c Chicken bouillon
1/2 ts Garlic powder
1 1/2 lb Cheddar cheese, grated
1/2 lb Provolone cheese, grated
1/2 c Beer
1/4 c Chopped parsley
Salt and pepper to taste

Cook bacon until crisp, remove from pan and reserve. In about 3/4 tsp) (2
oz.) of the bacon drippings, saute bell pepper, onion and celery. Make a
roux by mixing flour and butter over a warm burner of the stove. When it
starts to brown, add milk slowly, mixing all the while.

Add the mixture of sauted vegetables, bacon, pimiento, bouillon, and garlic
powder. Heat over medium heat. (High will scorch milk). When the milk
mixture reaches a medium temperature, add the cheeses and stir until
cheeses liquefy.

Add beer to the soup. Reduce heat to simmer and simmer uncovered for 20
minutes. Just before removing soup from stove, mix in parsley for color.
Add salt and pepper to taste.

Freezes well.

Makes 1 gallon or 10 servings.

Source: Kelly’s Restaurant, in The Orlando Sentinel, 10/24/91

Posted by Cindy Tarsi. Courtesy of Fred Peters.

– – – – – – – – – – – – – – – – – –

Title: Pina Colada Popcorn
Categories: Snacks
Servings: 6

8 c Popped popcorn (about 1/3 to
-1/2 unpopped)
2 tb Butter or margarine
1/3 c Light corn syrup
1/4 c Instant coconut cream
-pudding mix
3/4 ts Rum extract
1/2 c Diced dried pineapple or
-candied pineapple
1/2 c Coconut, toasted

To toast coconut, spread coconut in a thin layer on a shallow baking pan.
Bake in a 250 degree oven for 6 to 7 minutes or till light brown, stirring
often.

Remove all unpopped kernels from popcorn. Place popped popcorn in a
buttered 17x12x2-inch baking pan. Keep the popcorn warm in a 300 degree
oven while making the coating.

In a small saucepan melt the butter or margarine. Remove saucepan from
heat. Stir in the corn syrup, pudding mix, and rum extract. Remove
popcorn from oven. Pour the syrup mixture over the popcorn. With a large
spoon, gently toss the popcorn with the syrup to coat.

Bake popcorn, uncovered, in a 300 degree oven for 15 minutes. Remove
popcorn from oven and stir in the dried pineapple and the coconut. Bake
the popcorn mixture, uncovered, 5 minutes more. Turn the mixture onto a
large piece of foil. Cool the mixture completely. Serve popcorn
immediately or store, tightly covered, in a cool, dry place. Makes about
16 (1/2 cup) servings.

Nutrition information per 1/2 cup serving: 73 cal., 3 g fat, 4 mg chol., 1g
pro., 12 g carbo., 0g fiber, and 40 mg sodium.

MMMMM

Title: Frosty Orange Pie
Categories: Desserts, Pies
Yield: 1 9-inch pie

——————————–CRUMB CRUST——————————–
1 c Quaker Oats, uncooked
— (quick or old-fashioned)
1/2 c Flaked coconut
1/3 c Brown sugar, firmly packed
1/3 c Butter or margarine; melted

———————————-FILLING———————————-
1 qt Vanilla ice cream, soft
1/4 c Orange juice concentrate
— (frozen), thawed
1/4 c Toasted flaked coconut

For crust, heat oats in shallow baking pan in preheated moderate oven (350
F.) about 10 minutes. Combine oats, coconut, sugar and butter, mixing
until crumbly. Firmly press onto bottom and sides of a 9-inch pie plate.
Chill.

For filling, spread half of the ice cream in pie shell. Drizzle with 2
tablespoons of the orange juice concentrate. Repeat layers once.
Sprinkle with toasted coconut. Freeze until firm.

Source: Our Favorites for family and friends
Reprinted with permission from The Quaker Oats Company
Electronic format courtesy of Karen Mintzias

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