Title: SPICED BEETS
Categories: Diabetic, Vegetables, Side dish, Rice
Yield: 4 servings

1/2 c Wine vinegar;
(how about rice?)
1/4 c Water
1 Bay leaf;
1 Whole clove;
1 ts Black pepper;
3 tb Sugar Replacement
2 c Beets; sliced

Combine all ingredients except beets. Bring to a
boil. Add beets; simmer for 10 minutes, or until
tender. Micorwave: Combine all ingredients, except
beets. Cook on High for 2 minutes. Add beets. Cook
on Medium for 2 minutes. Food Exchange per serving: 1
VEGETABLE EXCHANGE; CAL: 36

Source: The Complete Diabetic Cookbook by Mary Jane
Finsand Brought to you and yours via Nancy O’Brion and

—–

Title: JERK CHICKEN (WEIGHTWATCHERS)
Categories: Chicken, Lo/no-fat
Yield: 4 servings

2 oz Dry red wine
1/2 Jalapeno pepper, minced
2 tb Minced scallions
1 tb +1 tsp oil
1 tb Allspice
1 cl Garlic, minced
1 1/2 ts Coriander
1/2 ts Lo-sodium soy sauce
1/4 ts Nutmeg
4 4-oz boneless chicken breast
1/2 ts Cinnamon

1. In a small bowl, combine all ingredients except chicken until
mixture forms a paste.

2. Rub chicken evenly with spice mixture; cover and refrigerate at
least 8 hours, preferably overnight.

3. Preheat broiler. Broil chicken on rack 10-15 minutes, turning
once, until cooked through.

Each serving provides: 1 fat, 3 proteins, 15 calories. Per serving:
184 calories

Source: Weight Watchers Magazine, June 1993

MMMMM

From: michele.magallon@php.com (Michele Magallon)
Date: Wed, 26 Apr 1995 16:51:49 GMT

Last weekend my sister took me to a Chinese restaurant and demanded I
order the won tons stuffed with cream cheese. I was skeptical but went
ahead and tried them. They were wonderful and last night I decided to
try and make them at home. I simply used a bag of won ton wrappers, a
large tub of low-fat cream cream, juice of 1/2 lemon and around three
to four tablespoons of sugar, creamed together. I placed a spoonful of
cheese in the wrappers and sealed them with water, fried them for a few
seconds on each side and was in heaven. Quick, easy and cheap for an
appetizer. But be warned, if you don’t seal them tightly and the cream
cheese pours into the hot oil, your in for splashing grease. I learned
the hard way ;}.

MINTED PEARS WITH HONEY WALNUTS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–HONEY WALNUTS—–
2 ts Low or no fat margarine
2 tb Honey
1/2 c Walnuts
—–MINTED PEARS—–
4 c Water
3 Bags mint tea
1/2 c Honey
12 sm Pears (preferably Seckel
-or Forelle)
Lemon juice

To make honey walnuts: Butter a small cookie sheet.
Melt butter and honey in a medium skillet over medium
heat. Add walnuts. Cook, stirring often for 5 minutes
until walnuts start to carmelize. Spread nut mixture
on cookie sheets to cool.

To make minted pears: Bring water to boiling in a
large saucepan. Remove from heat. Add teabags and 1/2
c honey, stirring to dissolve honey. Cover and steep
for 5 minute. Peel pears, leaving stems intact. Rub
each with lemon juice to prevent discoloring.

Remove tea bags from tea. Bring tea to a simmer. Add
pears. Cover and simmer for 10-20 minutes until
tender. Time depends on the ripeness and size of the
pears.

To serve: Pears may be served hot or cold in poaching
syrup. Spoon 3 pears into each of 4 serving dishes (or
one apiece if using larger pears) Sprinkle with honey
walnuts.

– – – – – – – – – – – – – – – – – –

Title: FROZEN TORTONI CREAM
Categories: Cheese, Desserts
Yield: 8 servings

4 oz Cream cheese
1/4 c Sugar
1/4 c Amaretto liqueur
1 1/2 c 35% Real Whipping Cream
3/4 c Peanut brittle, fine chopped
1 tb Lemon/orange peel, grated

Ingredient notes: Fruit liqueur or extra strong coffee
may be used in place of Amaretto. Toasted almonds or
coconut, finely chopped, may be substituted for peanut
brittle. 1. Whip cream cheese with sugar until light.
Beat in Amareto. 2. Whip cream until light. Fold into
cream cheese base. Gently fold in finely chopped
peanut brittle. 3. Pipe or spoon mixture into 8 gold
or silver foil large muffin cups. Freeze 2 hours or
until frozen. 4. Remove from freezer 5 minutes before
serving. Sprinkle with orange or lemon peel. Tortoni
cream can be frozen for 2-4 weeks.

—–

Title: Nachos
Categories: Appetizers Mexican Snacks
Servings: 4

6 oz Cheddar Cheese; Shredded, *
6 ea Jalepeno Chilies; **
1 x Tortilla Chips;

* There should be 1 1/2 cups of cheese.
** Jalapenos should be seeded and each cut into 6 slices.
————————————————————————–

Make 4 dishes of tortilla chips. Sprinkle each with 1/4 of the cheese and
1/4 of the Jalapeno slices. Set oven control to broil. Broil tortilla
chips with the tops only 3 to 4 inches from the heat until the cheese is
melted and serve hot.

—————————————————————————–

Title: LEMON CHICKEN #1
Categories: Chinese, Chicken
Yield: 4 servings

1 tb Vegetable Oil
1 ts Cornstarch
2 ts Soy Sauce
1/2 ts Sherry
1 ts Vegetable Oil
4 Boned Chicken Breasts Halves
Flattened 1/2″ Thick
Vegetable Oil
2/3 c Bean Sprouts
Cornstarch
2/3 c Snow Peas Sliced Thin
3/4 c Water
1/2 c Water Chestnuts Sliced
3 tb Sugar
Tomato Wedges, Lemon
2 tb Catsup
Green Onion Slices
1 Lemon Juiced
And Crushed Almonds
1 pn Salt

For marinade: Combine first 4 ingredients in small
bowl. Rub over chicken, allowing excess to drain off.
Coat lightly with cornstarch. Refrigerate at least 30
minutes. For lemon sauce: Combine first 6
ingredients in a small sauce pan and bring to boil
over medium high heat, stirring occasionally. Add
dissolved cornstarch and stir until slightly
thickened. Keep warm. Heat 1/2 in of vegetable oil
in large skillet over medium high heat. Fry chicken
until golden brown on both sides. Drain, then cut into
3/4 inch wide strips. Set aside and keep warm. Wipe
out skillet, add small amount of vegetable oil and
heat over medium high heat. Add bean sprouts, snow
peas, bamboo shoots and water chestnuts and stir fry
until crisp-tender. Transfer to heated platter. Top
with chicken and spoon lemon sauce over. Garnish with
tomato wedges, lemon slices, green onions and almonds.

—–

Basic Buttermilk Salad Dressing

1/2 c lowfat buttermilk Mix all ingredients together
1 T white wine vinegar and store in refrigerator.
1/2 t sugar
2 t dijon mustard
salt and pepper to taste (about 1/4 t each)
3 green onions, thinly sliced
1 garlic clove, minced

VEGETABLE STEW WITH SOYBEANS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Casseroles
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 c Dry soybeans, soaked
1/4 c Grated carrots
1 c Water
1 ea Bay leaf
2 lg Potatoes, cubed
1 1/2 c Carrots, cubed
1 1/2 c Celery, chopped
1 1/2 c Green bell pepper, chopped
1 ea Handful parsley, chopped
1 t Marjoram
1 t Sage
—–ROUX—–
2 tb Whole wheat flour
2 tb Soy flour
4 tb Ghee
1/2 ts Salt
1 pn Pepper

Cook soybeans, grated carrot bay leaf in 1 c water
till beans are soft. When cooked, combine with their
cooking liquid in a heavy pot with the chopped
vegetables. Barely cover with water. Bring to a
boil, add pices herbs simer for 20 minutes or
until vegetables are tender. In a small pan make the
roux. Cook the flour in the ghee with the salt
pepper for 5 minutes, but be careful not to burn it.
Slowly add roux to the
vegetables. Stir well let boil for a few seconds.
When it thickens, serve.

– – – – – – – – – – – – – – – – – –

Cracked Wheat Salad (Gc)

Recipe By : GRILLIN’ CHILLIN’ SHOW #GR3620
Serving Size : 4 Preparation Time :0:00
Categories : Rice/Grain-Sal

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 cup cooked cracked wheat
1 ounce diced red peppers
1 ounce diced yellow peppers
3 tablespoons chopped tarragon
1/2 cup fresh lemon juice
2 tablespoons honey
salt and pepper

In mixing bowl combine all ingredients well. Season to taste with salt and
freshly ground pepper.

Yield: 4 servings

Busted by Gail Shermeyer <4paws@netrax.net> on Jun 2, 1997

– – – – – – – – – – – – – – – – – –