Title: CAPPELINI WITH HERB SPINACH
Categories: Diabetic, Cheese, Vegetables
Yield: 6 servings

8 oz Angel hair pasta (cappelini);
10 oz Pk frozen spinach;
->OR<- 1 lb Fresh spinach; 1 tb Virgin olive; 1 Onion; chopped 2 tb Fresh parsley; chopped 1/2 ts Dried leaf basil 1/2 ts Dried leaf oregano; 1/2 ts Ground netmeg Salt and pepper to taste 2 tb Grated Parmesan cheese; Bring a large kettle of water to a boil and cook pasta until al dente, 3 minutes. Drain in a colander; set aside. Meanwhile place frozen spinch in a steamer rack over boiling water until slightly wilted. In a non-stick skillet, heat oil and saute onion until softened. Place spinach, onion, parsley, basil, oregano, nutmeg, salt and pepper in a blender of a food processor fitted with metal blade, and process to puree. Place pasta in a serving bowl, toss with sauce and sprinkle with Parmesan cheese. Food Exchange per serving: 2 STARCH/BREAD EXCHANGE CAL: 169; CHO: 1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g; Source: Light Easy Diabetes Cusisne by Betty Marks Brought to you and yours via Nancy O'Brion and her -----

1 tsp olive oil (could omit)
1/4 c sherry or apple juice (I used apple juice)
1/2 onion, minced
2 cloves garlic, minced
1/2 c chopped red bell pepper
4 c fresh or canned plum tomatoes, chopped
1 c vegetable broth
1/2 c orzo
fresh basil, chopped (can’t remember the exact measurement, so to taste)

Saute onion, garlic bell pepper in olive oil sherry/apple juice till
soft. Add tomatoes and veg. broth and bring to a boil. Simmer 7 minutes.
Add orzo and simmer another 10 minutes. Stir in basil before serving.

Makes: 4 servings

Title: Aloha Chicken
Categories: Diabetic, Poultry, Rice
Yield: 6 servings

2 1/2 lb Chicken pieces; skinned
2 Chicken Bouillon cubes;
-Borden Low Sodium
1 tb Margarine;
1 c Green pepper; diced (1 med.
-pepper)
1 c Radishes; thinly sliced
1 c Pineapple chunks; canned,
-unsweetened
1/2 c Juice from pineapple;
1 ts Light soy sauce;
2 tb Flour;
ds Pepper;
4 1/2 c Rice; cooked
Chow mein noodles; optional

Simmer the chicken in water with bouillon cubes. Remove meat from
bones and cut into chunks. Save 1 cup of chicken broth. While
chicken is cooking, melt margarine in frying pan or wok and saute the
radishes, green peppers, and pineapple until crisp tender, but not
brown. (Put rice on to cook.) Mix 1 cup saved chicken broth with 1/2
cup pineapple juice and 1 tsp. soy sauce. Add to pan.

Mix flour with 1 Tb. cold water and stir to remove lumps. Add to
vegetables. Add cut up chicken and a dash of pepper, and cook until
everything is hot. Serve over rice. If desired, sprinkle chow mein
noodles on top. Serves 6. (Portion is 3/4 cup mixture served over
3/4 cup cooked rice.)

Nutrients per serving: Calories 320, fat 7g, cholesterol 58mg,
carbohydrate 39g, sodium 314mg.

Exchanges: Bread 2 1/2, Meat 2.

Source: “There IS Life after Lettuce” by Pepper Durcholz, Alberta
Gentry, Carolyn Williams, M.S.

MMMMM

BISQUICK BLUEBERRY MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Breads Fruits
Brand name

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Egg
2 c Baking mix, (Bisquick)
1/3 c Sugar
2/3 c Milk
2 tb Oil, vegetable
3/4 c Blueberries, fresh or frozen
(thawed and drained)

Heat oven to 400 degrees. Grease bottoms only of 12
medium muffin cups or line with paper baking cups.
Beat eggs slightly in medium bowl; stir in remaining
ingredients except blueberries just until moistened.
Fold blueberries into batter. Divide batter evenly
among cups. Bake 15-18 minutes or until golden brown.

– – – – – – – – – – – – – – – – – –

Mexicali Pizza

Recipe By : Van den Bergh Foods, Inc.
Serving Size : 12 Preparation Time :0:10
Categories : Pizza

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 english muffins — split and toasted
—-Sauce—- — * see note
1/2 tsp olive oil
8 ozs mushrooms — sliced
1 c bell peppers — chopped
1/2 c onions — chopped
14 1/2 ozs crushed tomatoes — undrained
8 ozs no-salt-added tomato sauce
2 tbsps pizza seasoning
1 1/2 tsps salt
1 tsp granulated sugar
1 tsp oregano
1 tsp basil
1/4 tsp black pepper
—-Toppings—-
16 ozs dark red kidney beans — drained and washed
1/2 c onions — chopped
1 tbsp bell peppers — chopped
12 low-fat tortilla chips
2 c low-fat Monterey Jack cheese — grated
1 tbsp chili powder

Preheat oven to 425. To prepare sauce, heat oil in a skillet, cook
mushrooms, peppers, and onions until tender. Add tomatoes, tomato sauce,
pizza seasoning, salt, sugar, oregano, basil, and black pepper. Simmer all
ingredients until bubbling; 15 minutes. Spoon 1 1/2 tablespoons sauce on
each toasted english muffin half. Evenly top with beans, remaining onions,
bell peppers, tortilla chips, and cheese. Sprinkle with chili powder. Bake
for 12 minutes or until heated thorugh.

– – – – – – – – – – – – – – – – – –

Per serving: 324 Calories; 9g Fat (22% calories from fat); 21g Protein; 49g
Carbohydrate; 27mg Cholesterol; 1231mg Sodium

NOTES : * A 14 ounce jar of pizza sauce may be substituted.

—
Anita A. Matejka

Texas, USA

Title: SUE HEDGER’S MARINATED MUNG BEAN SPROUTS (KOR
Categories: Side dish, Beans, Oriental
Yield: 10 servings

2 lb Mung bean sprouts 1 ts Crushed
garlic 2 c Boiling salted water 2 tb
Toasted sesame seeds 2 lg Green onions, tops only,
MSG (optional) -finely chopped
2 tb Sesame seed oil 1 ts Salt

Pinch or cut the root end from mung bean sprouts; wash
sprouts well. Drop sprouts into boiling water, cover,
turn off heat and let sit for 2 or 3 minutes (sprouts
should remain crunchy). Drain, but do not rinse.
In a medium-size bowl, combine sprouts with green
onion tops, salt, garlic, sesame seeds, flavor
enhancer and sesame oil; mix well to blend. Makes 10
side-dish servings.

—–

VEGETABLE, BEAN AND PASTA SOUP

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Soups Vegetarian
Low-fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 c Canned vegetable broth
1 c Dry vermouth
1 lg White onion — chopped
1 md Fennel bulb
— trimmed, chopped
3 lg Garlic cloves — chopped
14 1/2 oz Stewed tomatoes
— (canned, Italian-style)
8 oz Penne or other tubular pasta
1 md Zuchinni — diced
1 lg Yellow crookneck squash
— diced
15 oz Canned cannellini beans
— rinsed, drained
4 Green onions — chopped

Bring broth and vermouth to boil in heavy large pot or Dutch oven over
medium heat. Add onion, fennel and garlic. Cover and cook until just
tender, about 10 minutes. Add tomatoes, pasta, zucchini and squash; cook
until pasta is almost tender, about 15 minutes. Add beans and green
onions. Cook until pasta and vegetables are tender and soup is thick,
about 10 minutes.

* Source: David Badal, Houston TX
* Published in: Bon Appetit – June 1993
* Typed for you by Karen Mintzias

– – – – – – – – – – – – – – – – – –

BORSCHT (BEET SOUP)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Main dish Soups
Appetizers Microwave

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb To 1 1/2 lb beets
1 qt Water
1 1/2 ts Salt
1/4 ts Pepper
2 tb Sugar
1/3 c Lemon juice
Commercial sour cream

1. Wash, scrape and coarsely grate beets.
2. Place beets, water, salt, pepper, sugar and lemon
juice in a deep, 2-quart, heat-resistant, non-metallic
casserole. 3. Heat, covered, in Microwave Oven 10 to
12 minutes or until beets are tender.
4. Chill soup several hours or overnight.
5. Serve cold, garnished with dollops of sour cream.

– – – – – – – – – – – – – – – – – –

Spicy Cabbage Beef Soup

Recipe By : Rival’s Crock-Pot Slow Cooker Cuisine; 1995
Serving Size : 1 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound ground beef
1 large onion — chopped
5 cups chopped cabbage — bite-size pieces
2 16 oz cans red kidney beans
3 8 oz cans tomato sauce
2 cups water
1 green bell pepper — chopped
3/4 cup picante sauce
4 beef bouillon cubes
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper

Brown ground beef and onion over medium heat in a skillet. Drain. Pour into C
rock-Pot. Stir in cabbage, beans, tomato sauce, water, pepper, picante sauce,
beef bouillon, and seasonings. cover and cook on Low 6 to 8 hours or High 3 to
4 hours. Serve when cabbage is tender.

Serves 10 to 12

– – – – – – – – – – – – – – – – – –

Using two pieces from the leek top and some kitchen twine, make a bouquet
garni: place your favorite herbs (pick mild ones: the stock should taste
like chicken, not chicken soup; fresh parsley is always a safe choice) on
one piece of the leek top, cover with another piece, and tie together.
Set aside.

Wash and peel the carrot, and wash the leek and celery stick. Cut into
medium dice. In a large soup pot, heat the oil over medium heat, then
add the diced vegetables and stir, letting them soften but not brown.
Add the chicken bones and cook for another minute or two. Pour in white
vermouth and bring to a boil. When the vermouth starts boiling, add water
to the pot, until the chicken bones and vegies are completely covered.
Return to a boil, then lower the heat, and frequently skim off and discard
the foam that rises to the surface. After 10 minutes of simmering, add the
bouquet garni and the onion. Cook for 2 more hours, maybe 2 1/2. (You
might need to replenish some water as cooking progresses.)

Line a strainer with cheesecloth. Place over a large bowl and ladle the
stock into the strainer, so that all the vegies and bones are removed and the
stock is saved. Press the bones with the ladle to extract as much of their
flavor as you can.

That gets you a stock. For a strong stock, I’d take an ordinary one and
boil it down, until it’s reduced to 1/2 its original volume.