CREAMY CARROT SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups Low-fat
Low-cal

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 c Water
1 Bouillon cube
4 c Carrots, sliced in circles
1 Golden delicious apple,
-peeled and cubed
2 tb Brown sugar
ds Cinnamon
2 ts Curry powder
2 tb Low-fat plain yogurt
Fresh chives (opt)

In large saucepan, bring water and bouillon to boil.
Set aside. In separate saucepan, steam apple and
carrot for 15 minutes or until very tender. Remove
from heat. Puree in batches, carrot and apple with
broth. Pour into large bowl. Stir in sugar, cinnamon
and curry powder. Chill in refrigerator for at least
an hour or until ready to serve. Pour into bowls and
serve with dollop of yogurt. Garnish with chives.

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SMOKEY TOMATO AND LENTIL SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups Vegetables
Meats

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 tb Olive oil
2 c Onions chopped
2 ts Garlic minced
7 c Chicken stock
1 lb Ham hock
1 c Celery diced
1 c Carrots diced
2/3 c Lentils sorted, rinsed,drain
1 1/2 ts Basil dried
1 t Oregano
1 t Thyme
1 t Black pepper
1/8 ts Red Pepper flakes
1 c Plum tomatoes (28 oz)
1 1/2 c Cabbage shredded
1 c Italian Tomato Soup Campbell

Directions; In dutch oven add olive oil, onion and
garlic, saute on med low heat until transparent and
lightly browned. Add stock, ham hock, celery, carrots,
and washed lentils, and all seasonings. Bring to boil,
reduce heat cook 45 minutes. Skim off fat from soup
mixture. Remove ham hock, sort to remove any visible
fat, discard bone, fat, and skin. Return ham from hock
to soup. Add canned tomatoes, and Italian tomato soup,
simmer for additional 30 minutes. Serve.
Submitted by; Marina Cheesman source kitchen of marina

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Title: Cajun Catfish with Spicy Strawberry Sauce
Categories: Fish, Cajun, Sauces
Yield: 4 Servings

2.00 lb Catfish Fillets
1.00 x Salt
1.00 x Black Pepper
2.00 oz Hot Pepper Sauce
1.50 c Strawberry Preserves
0.50 c Red Wine Vinegar
1.00 tb Soy Sauce
0.25 c Seafood Cocktail Sauce
1.00 ea Clove Garlic, minced
2.00 ts Horseradish
0.75 c Cornmeal
0.75 c Flour
0.50 c Safflour Oil
1.00 x Fresh Strawberries,
1.00 x Parsley Sprigs, optional

* Strawberry Flavored Vinegar may be used instead of Red Wine Vinegar.
Place fillets in large shallow dish. Season fish with salt, black
pepper and hot pepper sauce; cover and refrigerate 1 hour. In small
saucepan, combine preserves, vinegar, soy sauce, cocktail sauce,
garlic and horseradish; simmer sauce over low heat stirring
occasionally, while preparing catfish. Blend cornmeal and flour in
shallow bowl. Drain catfish and dredge in cornmeal mixture, coating
on all sides. Heat oil in heavy skillet over medium-high heat; when
hot, add catfish and saute’ until browned on both sides. Drain well
on paper towels; keep warm. Spoon 1/4 cup sauce on each plate; top
with catfish fillets. Garnish with sliced strawberries and parsley,
if desired. Source: Quick Delicious Cajun Cooking

MMMMM

BANANA SPLIT SUNDAES ( MW )

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Microwave Desserts
Peanuts

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 oz Square Semisweet Chocolate
2 tbsp Light Corn Syrup
2 tbsp Sweetened Condensed Milk
1/8 tsp Vanilla
Ice Cream
1 tbsp Unsalted — Roasted Peanuts
1 Small Banana — Quartered

Place chocolate in a 2 cup measure. Micro-cook, uncovered, on 100% power for
1 1/2 to 2 minutes or till melted, stirring once. Stir in corn syrup and
sweetened condensed milk. Micro-cook, uncovered, on 100% power for 30 to 45
seconds or till heated through. Stir in vanilla. Serve warm atop ice cream.
Sprinkle with peanuts. Arrange quartered banana around ice cream.

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Saffron Steamed Basmati Rice (LF)

Recipe By : Persian Cooking for a Healthy Kitchen
Serving Size : 6 Preparation Time :1:15
Categories : Basic Healthwise
Persian Rice

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 cups basmati rice — long grain
6 cups water
2 teaspoons salt
3 tablespoons olive oil
4 tablespoons plain low-fat yogurt
1 teaspoon saffron — dissolved in
4 tablespoons hot water

This is a master recipe that details certain steps applicable to all other
rice recipes.

1. Clean by picking over the rice. Basmatic rice like any other contains many
small solid particles. This grit must be removed by picking over the rice
carefully by hand.

2. Wash the rice by placing it in a large container and covering it with
lukewarm water. Agitate briskly with your hand, then pour off the water.
Repeat five times until the rice is completely clean. When washed rice is
cooked it gives off a delightful perfume that unwashed rice does not have. *If
using long-grain AMERICAN or Texmati rice, it is not necessary to soak or wash
five times. (Once is enough.) Cooking rice with salt firms it up to support
the long cooking time and prevents the rice from breaking up. The grains swell
individually without sticking together The result is light and fluffy rice
called Pearls of Persian Cuisine.

3. Bring 6 cups of water with 2 teaspoons salt to a boil in a large non-stick
pot. Pour the washed and drained rice into the pot. Boil briskly for 6 to 10
minutes; stir gently twice with a wooden spoon to loosen any grains that may
have stuck to the bottom. Bite a few grains. If the rice feels soft, it is
ready. Drain rice in a large free-standing strainer or sieve.

4. In the same pot, heat 2 tablespoons oil, two full spatulas of rice, 4
tablespoons yogurt, and I tablespoon saffron water; spread this mixture over
the bottom of the pot and even out with back of a spatula. This will help to
make a golden crust (_tah dig_).

5. Take one spatula full of rice at a time and gently place it on top of the
bottom layer, gradually shaping the rice into a pyramid. This shape leaves
room for the rice to expand. Poke 1 or 2 holes in the rice pyramid with the
handle of a wooden spoon.

6. Cover and cook rice for 10 minutes over medium heat in order to form a gold
crust.

7. Dissolve 1 tablespoon oil in 1/2 cup hot water and pour over the rice
pyramid. Place a clean dish towel or 2 layers of paper towel over the pot and
cover firmly with the lid to prevent steam from escaping. Cook for 50 minutes
longer over low heat.

8. Remove the pot from heat. Allow to cool on a damp surface for 5 minutes
without uncovering it. This helps to free the crust from the bottom of the
pot. Then put 2 tablespoons of rice in a dish, mix with remaining saffron
water, and set aside for garnish.

9. Gently taking one spatula full of rice at a time, place it on a serving
platter without disturbing the crust. Mound the rice into a cone. Sprinkle the
saffron rice garnish over the top. For a tastier effect, you may melt 2
tablespoons butter and drizzle over the rice.

10. Detach the layer of crust from the bottom using a wooden spatula. Place on
a small platter and serve on the side or arrange it around the rice.

Copyright (c) 1994 by Najmieh Khalili Batmanglij. Persian Cooking for a
Healthy Kitchen. Washington, D.C: Mage (Pub 800 – 962-0922) [prepared for
McRecipe by patH 09/22/1996 (Sun)] “The purpose of this book is to modernize
— to adapt Persian recipes to today’s low-fat, high-flavor eating styles. The
foundation for much of Persian cooking is rice.” (NB, Georgetown, 1994)

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NOTES : Basic Crusted Persian Rice
Prep 15 mins | Cook 1 hr
Chelo = Chelow

Title: Ported Stuffed Figs
Categories: Fruits, Desserts, Appetizers
Yield: 24 servings

2 c California dried figs
— (about 24 figs)
1/2 c Port (or sherry)
1/4 c Ricotta cheese
Whole natural almonds
— toasted

Cover figs with water in a saucepan. Bring to boil; cover and simmer for
20 minutes. Drain; place figs in small bowl along with port. Cover and
chill overnight. Drain. Remove stems; slice figs partially through in an
X pattern. Fill with small spoonfuls of ricotta cheese. Top with a whole
almond, pressed halfway into cheese.

Source: Wonderful Ways with California Dried Figs
Reprinted with the permission of The California Fig Advisory Board
Electronic format courtesy of Karen Mintzias

—–

KEMA (CURRIED VEGETABLES)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c TVP® granules
7/8 c Boiling water
1 lg Yellow onion, minced
1 lg Clove garlic, crushed
–minced
1/2 ts Ginger root, minced
3 tb Tomato paste
1 c Stewed tomatoes
2 ts Curry powder (may use 3 tsp
–I use 2 tsp curry 1 tsp.
–garam masala.)
1 t Salt
1/8 ts Cayenne pepper
1 c Green peas, fresh or frozen
1 c Mushrooms, sliced

Combine TVP® and water in a bowl. Let stand 10
minutes. In a non-stick skillet or wok, heat 2 tbs.
water or other liquid. Saute onion, garlic, and
ginger root for 5 minutes. Add TVP® and stir
constantly another 5 minutes (add additional liquid to
prevent sticking, if necessary). Add tomato paste,
tomatoes, curry powder, salt, and cayenne and simmer
for a few minutes. Add peas and mushrooms, bring to a
boil, cover, and simmer over low heat 5 minutes.
Serve over rice.

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TVP is a registered trademark of Archer-Daniels-Midland Company.

Austin Grill’s Chili Verde

Recipe By :
Serving Size : 8 Preparation Time :2:00
Categories : Tex-Mex Stew
Hot Soup

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 whole fresh Anaheim chile — seeded — peeled
5 whole poblano chilies — peeled — seeded
2 tablespoons olive oil
1 cup yellow onion — diced
1 1/2 teaspoons garlic — minced
1 1/2 jalapeno chile — minced
3/4 teaspoon oregano
3/4 teaspoon cumin
4 cups chicken stock
1 Idaho potato — medium — peeled, cut in 1/2
inch dice.
2 cups chicken breast — uncooked — cut in 1/2 inch
dice
1 cup cilantro — loosely packed — large stems removed
salt — to taste

Cut Anaheim, and poblano chiles in half, remove the seeds , char and peel.

In a large skillet, heat the olive oil and saute the onion until translucent.
Add the garlic, jalapeno chiles, cumin and oregano, and saute for several
minutes. Add the chicken stock and bring to a simmer. Then add the potatoes
and cook until just tender. With a slotted spoon, remove 1 cup of potatoes
and reserve. Add the diced chicken and pooach gently in the onion-
chili- potato mixturer until chicken is cooked through. Remove from the heat
immediatly, transfer to a bowl, reserving 1/2 cup of the liquid in a small
bowl. Refrigerate the remainder to keep the chicken from overcooking.
In a blender, puree the reserved potatoes, half half the Anaheim and half the
poblano chilies, and the cilantro with the reserved half cup of liquid.
When the chicken mixture is no longer warm, add the puree. Dice the remaining
half of the Anaheim and poblano chilies in half inch cubes and add to the
mixture. Season with salt. Reheat just before serving to retain the
fresh green color and flovor of the soup.

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NOTES : This recipe makes a spicy soup with the consistancy of a hearty
chicken-vegetable soup.

Title: Bread Stuffing or Dressing
Categories: Diabetic, Dressings, Breads/bm, Low-fat/cal
Yield: 4 servings

4 c Dry bread cubes;(3 slices) 2 tb Parsley leaves;or 2 tsp dry
1 Onion; chopped 1 c Hot water or turkey broth;
1 Garlic clove;(1/2 tsp pwdr) 3/4 ts Ground sage;
1/4 ts Black pepper; 1/2 ts Dried thyme;or 1/4 tsp
1/4 ts Dried marjoram;(or oregano) 1/8 ts Basil;optional
1 c Celery;chopped (3 stalks)

Combine all ingredients in a bowl, toss to mix well. Stuff into a
10-pound turkey or 4 cornish hens. 4-6 servings.

1/4 recipe 100 calories Carbohydrates 20 gram, Protein 5 g, Fat 2 g,
Sodium 199 mg, Potassium 177, Cholesterol 0. 1 bread exchange, 1
vegetable exchange

Am. Diabetes Assoc. Holiday Cookbook, shared on Cooking echo by Earl
Shelsby Oct 93. Shared and tested by Elizabeth Rodier Oct 93. Good
with fat-free gravy.

Compare with Bread Stuffing from Betty Crocker made with margarine 410
calories per cup.

ER’s notes: may be covered and baked 30 min. in casserole 350- 375 F
oven to avoid added fat. Cook the turkey with a chunk of raw onion in
the cavity. Use only 1/2 cup liquid if you prefer a dry dressing.

OR from The New Chatelaine Cookbook (Macmillan) ~ Whole lemons,
orange or tangarines. Prick fruit skins several times ~ Whole garlic
cloves, don’t peel ~ Slices of fresh ginger root ~ Handfuls of fresh
herbs – sage, rosemary or thyme OR 2 tbsp dry herbs ~ Fresh rosemary
sprigs with orange wedges or sage with apple slices.

MMMMM

ESAU’S POTTAGE

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Mcdougall Vegetarian
Side dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Uncooked barley
1 c Uncooked lentils
1 lg Onoin chopped
1/2 c Celery shopped
1 cl Garlic minced or pressed
1 t Salt
1 tb Soy sauce
6 c Water

COMBINE all ingredients in a large covered saucepan
BRING TO A BOIL, then reduce heat nd simmer until done
OR BAKE at 350 for 45-50 minutes SPRINKLE with chopped
fresh parsley and serve over cooked brown rice **
Natures Pantry Cookbook**

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