Couscous

Recipe By :
Serving Size : 4 Preparation Time :0:15
Categories : Rice And Grains Low Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup defatted chicken broth
1/8 teaspoon salt — optional
dash white pepper
3/4 cup couscous

Bring broth and seasonings to a boil. Stir in couscous; remove from heat
and let sit for 5 minutes. Fluff with a fork before serving. Makes 4=
servings.

per serving (without salt): 137 Kcal 0.3g fat (0g sat fat) 198mg Na
(with salt: 220mg Na)

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NOTES : Change the flavor easily by adding chopped green onions, sauted
onion, bell peppers, finely chopped left over vegetables. Or add herbs
(basil, cilantro,etc.) or spices (tumeric, curry, etc.) to the broth to
compliment the main dish. Try adding toasted sunflower or sesame seeds or
finely chopped dried fruit.

Title: CORN BEAN PUDDING
Categories: Diabetic, Side dish
Yield: 6 servings

1 ts Canola oil
1 sm Onion, finely chopped
2 Eggs
1 c Milk
1/2 ts Salt
4 dr Hot pepper sauce
2 c Cooked kidney or brown beans
14 oz Can cream-style corn

This recipe is suitable for a gluten-free diet.

Heat oil over medium heat in a small nonstick skillet.
Cook onion, stirring occasionally about 4 minutes or
until translucent.

In 6 cup casserole sprayed with nonstick coating, beat
eggs, milk, salt and hot pepper sauce until smooth.
Stir in beans, corn and cooked onion. Mix well.

Place casserole in larger pan. Pour enough hot water
into larger pan to come 2 inches up sides. Bake at
350 F for 20 minutes. Stir mixture and bake 20
minutes longer or until tester inserted near centre
comes out clean.

1/6 recipe – 181 calories, 1 1/2 starch, 1 protein
choice 3 grams total fat, 1 gram saturated fat, 74 mg
cholesterol, 9 grams protein, 29 grams carbohydrate,
376 mg sodium, 389 mg potassium. Very high fibre.

Tex-Mex variation: Add 1/3 cup chopped papper or 2
tsp chopped pickled jalapeno pepper.

Adapted from Full of Beans by V. Currie Kay Spicer
1993 ISBN 0-9695688-1-9 Mighton House, Box 399,
Campbellville, Ont. L0P 1B0 Shared but not tested by
Elizabeth Rodier Feb 94.

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CHICKEN CASSEROLE, LONE STAR

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Poultry Casseroles
Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Chickens–breasts, thighs,
Drumsticks from both
Flour, salt, pepper mixed
Ginger to taste
6 Carrots, peeled quartered
4 tb Margarine
2 tb Flour
1 c Water
1 (10-3/4) can beef bouillon
1 tb Catsup
1 tb Worscestershire sauce
2 Bay leaves
6 Small, peeled onions
6 Potatoes, peeled quartered
8 oz Mushrooms, sauteed
1 (8 oz) can english peas

Mix flour, salt, pepper and ginger and dredge chicken
pieces in the seasoned flour. Brown the floured
chicken in a skillet with 4 tablespoons of melted
margarine. Remove pieces when brown and save the
drippings. Put chicken pieces in a large casserole.
Add flour to the drippings, making a paste. Stir in
water, beef bouillon, catsup, Worcestershire sauce,
bay leaves and whole onions. Pour over chicken and
bake at 350~F. degrees for 45 minutes. Add potatoes,
carrots, and mushrooms. Bake 35 minutes more. Add
peas and bake 10 minutes longer. SERVES 6
~–

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2 egg whites
1/2 cup seasoned rice vinegar
1/2 cup peach preserves
1 T garlic, minced
1 T whole grain or dijon mustard
1/4 cup sour cream, non-fat works OK
juice of one lemon

Place the above ingredients in a blender or food processor and blend.
While blending, add olive oil in a steady stream, a little at a time,
until dressing is thickened.
Season with salt and pepper.

Creamy Smoked Salmon and Dill Tart

Recipe By : Bon Appetit Magazine/ April 1991
Serving Size : 6 Preparation Time :0:00
Categories : What’s For Brunch?

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 frozen phyllo pastry sheets — thawed
3 tablespoons unsalted butter — melted
4 large egg yolks
1 tablespoon Dijon mustard — + 1 tsp
3 large eggs
1 cup half and half
1 cup whipping cream
6 ounces smoked salmon — chopped
4 green onions — chopped
1/4 cup chopped fresh dill — or 1 tbsp dried
— dillweed
Dill sprigs — for garnish

Generously butter a 9 1/2-inch-diameter deep -dish pie plate.

Place 1 phyllo sheet on work surface. (Cover remaining pieces with plastic
wrap,
then with clean damp towel.) Brush phyllo sheet with butter and fold in half
lengthwise. Brush folded surface with butter. Cut in half crosswise.

Place 1 phyllo rectangle, buttered side down, in prepared pie plate, covering
bottom and letting pastry overhang 1 section of edge by 1/2 inch.

Brush top of phyllo in pie plate with butter. Place second phyllo
rectangle in pie plate, covering bottom and letting pastry overhang
another section of edge by 1/2 inch; brush with butter.

Repeat process with remaining 4 phyllo sheets, making certain entire
surface of edge is covered to form crust.

Fold overhang under to form crust edge flush with edge of pie plate.
Brush crust edges with butter. (Can be prepared 4 hours ahead.
Cover and refrigerate.)

OVEN: 300

Whisk yolks and mustard in medium bowl to blend.
Beat in eggs, half and half, cream, salmon, onions and chopped dill.
Season to taste with salt and pepper. Pour into prepared crust.

Bake until center is set, about 50 minutes. Transfer to rack.
Cool Garnish with dill sprigs and serve slightly warm or at room temperature.

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NOTES : Purchased phyllo pastry is used here instead of a regular pie crust for
quick and easy assembly. This tart is best when served at room
temperature.

PASTA AND SPINACH PESTO

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pasta Meatless

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Spaghetti or Linguine
-OR Thin Spaghetti,
– uncooked
10 oz Frozen spinach
– thawed, well drained
2 tb Vegetable oil
1/4 c Grated Parmesan cheese
2 tb Chopped parsley
2 Garlic cloves
1/2 ts Salt
1/2 ts Dried basil
2 tb Butter or margarine
1/3 c Water
4 oz Crumbled feta cheese

Prepare pasta according to package directions; drain.
In blender or food processor, combine spinach, oil,
Parmesan cheese, parsley, garlic, salt and basil.
Blend at medium speed or process until finely chopped.
Melt margarine in water. With blender or processor
running, gradually pour in melted margarine mixture
until blended. Toss with pasta. Sprinkle feta on top
and serve.

Each serving provides: 518 Calories; 18.1 g Protein;
83.2 g Carbohydrates; 12.2 g Fat; 15.1 mg Cholesterol;
417 mg Sodium. Calories from Fat: 21%

Copyright National Pasta Association
(http://www.ilovepasta.org) (Reprinted with permission)

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Coconut Shortbread Cookies

Recipe By : Ray Bruman
Serving Size : 0 Preparation Time :0:00
Categories : Bars Cookie

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Cream together very well:
1 cup butter (2 American “sticks”)
1/2 cup brown sugar
Add:
1 teaspoon vanilla
1/8 teaspoon salt
1 cup unsweetened shredded coconut — (1 coconut = approx

2 cups white flour

Work the mixture into a dough with your fingers.
Divide it in quarters and form each into a roll about 1
inch or more in diameter.
Wrap each roll in wax paper and chill until firm.
Preheat the oven to 350 F degrees.
Cut the rolls into rounds, about 1/4 inch thick.
OPTIONAL – press halves of nuts or pieces of coconut into
the top of each cookie. This is easier if you have a ring
of plastic or metal (1.5 inch diameter) to contain the dough.
Press some dough against the nut to keep it in place later.

Place the rounds on ungreased baking sheets.
Leave room for them to spread out as they bake.
Bake 15 minutes or until lightly brown and done.

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NOTES : These are very rich, and break easily.
Yield: about 4 dozen cookie

SALMON VINA OLKI (PORTUGUESE)

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Condiments Ceideburg 2

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Vinegar
4 c Water
2 ts Cinnamon
4 ts Ground cumin seed
6 lg Cloves of garlic, mashed
Salt and pepper to taste

Mix all of the ingredients in a large kettle and stir
well. Add salmon slices and stir well so each slice
will absorb the spices and garlic. Leave in brine over
night, but not longer than 24 hours, as salmon tends
to get mushy. Remove from brine, roll in cracker
crumbs or meal and fry in hot oil. This recipe can be
cut down depending on how many salmon slices you wish
to prepare, but make sure you use 2 parts of water to
1 part of vinegar.

NOTE: Pork chops are delicious prepared the same way,
with the exception that you leave them in the brine 24
hours or longer.

ALICE E. TRIAMLE,, Ukiah Grange, No. 419. From “Our
Favorite Grange Recipes”, compiled and edited by the
Home Economics Comittee of the California State
Grange, Gladys True, Chairman. Printed by the Record
of Yolo County, 1965.

Posted by Stephen Ceideberg; October 26 1992.

– – – – – – – – – – – – – – – – – –

Title: AMERICAN COUNTRY BISCUITS
Categories: Breads
Yield: 6 servings

2 c Flour
2 1/2 ts Double-acting baking powder
2 ts Sugar
1 ts Salt
7 tb Butter
3/4 c Milk

Preheat the oven to 375 degrees.

Combine all the dry ingredients in a large bowl. Cut
the butter into small bits and stir them into the dry
ingredients, using your finger tips to make sure its
well combined. (Note:I used a pastry cutter.worked
just as well as my fingers and lot less messy.)
Next,slowly add the milk to the mixture while stirring
continually. Once the milk has been added, knead the
dough for one minute until smooth. Roll the dough out
to quarter inch thickness. Cut into squares and place
on a dry cookie sheet. Place the cookie sheet on the
middle shelf. Bake for 12 minutes and feel secure in
knowing that you have passed on a small piece of
America’s heritage on to your children.

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Date: Wed, 23 Nov 94 10:50:10 EST
From: dmc@cherry-semi.com (Dawn Chace)

F/F Pumpkin Cream Cheese Pie

Crust:

I used a pkg. of phyllo dough. I just unrolled it out of the package, layed it
on top
of the pie dish that I’d sprayed with Pam and pressed it in. I used kitchen
scissors and cut off the excess.

Filling:

8 oz. f/f cream cheese
1 can pumpkin
3 Tbl. skim milk
4 egg whites
2 Tbl. pumpkin pie spice
1/4 c. maple syrup or honey
1 Tbl. vanilla

Mix everything in a blender and pour into crust. I only have a deep dish pie
plate, so I doubled this recipe (I actually made 2 seperate batches). I brushe
d the
crust with skim milk, wrapped aluminum foil around the edges and baked it at
350 for 30 minutes. When I take it to my mother’s house tomorrow, I will brush

the edges again, and probably bake it for 15 minutes, just to brown the crust.