Title: Whey Biscuits
Categories: Breads
Yield: 6 servings

2 1/2 c Flour 1 c Whey
1 ts Baking powder 1 ts Salt
1/2 ts Baking soda 4 tb Shortening

Sift flour, measure, and sift with baking powder, baking soda, and salt.
Work in shortening with the finger tips, or cut in with 2 spatulas. Add
sufficient whey to form a soft roll dough. Turn onto lightly floured board.
Knead lightly. Pat into sheet 3/4 inch thick. Cut with floured cutter.
Place on slightly oiled baking sheet. Bake in hot oven (450ø F) about 10
minutes. 10 servings. Olive C. Leary, Hastings, MI.

—–

*** PARTY MIX or CRUNCHY MUNCHIES, REVISITED ****

1 C Cheerios
2 C Wheat Chex
2 C Rice Chex
2 C Corn Chex
2 C no-fat pretzel sticks
1/2 C apple juice
5 t Worcestershire sauce (vegetarian)
1/2 t garlic powder
1.25 t onion powder
1/2 t seasoned salt

1. Combine dry cereals to make 9 cups and add pretzel sticks.

2. Combine apple juice, Worcestershire sauce and seasonings. Brush
1/2 of the liquid on the cereals and toss.

3. Microwave 3 minutes on high. Stir and brush on 1/4 of the liquid.
– Alternately, oven bake 15-20 minutes at 300 degrees.

4. Oven bake at 300 degrees for 30 minutes. At 15 minutes, stir and
apply the remaining liquid. Cook the remianing 15 minutes or
until the mix is the shade you prefer….

5. Remove and let cool. Serve and enjoy.

No idea of calories…. but for some reason it still serves 8… 😉
———————————————————————–
The microwave did not make the mix as crunchy as I like, but it does
do a thorough job of cooking the mix without the problem of the
mix sticking together so badly the first cycle, as happens when you
use the oven.

This was a big hit at my house. No one seemed to mind the fact that
this mix had NO butter in it. Since I am the only one in the family
actively persuing a VLF lifestyle, I consider this a major
accomplishment !!
———————————————————————-

CROCKPOT BUDGET BEEF STROGANOFF

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Beef Crock

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Round steak
1 1/2 c Beef bouillon
1 t Salt
1 tb Catsup
1/8 ts Pepper
2 tb Dry white wine
1 Onion sliced
1/4 lb Fresh mushrooms
1/4 ts Garlic salt
1 tb Worcestershire sauce
1 c Sour cream

1/ 3 c flour Cut steak into 1/4-inch strips. Coat with salt and
pepper. Drop into the bottom of a crock pot with onion. Mix garlic
salt, Worcestershire sauce, bouillon, and catsup. Pour over the meat.
Cover and cook on low for 6 to 8 hours or until tender. Turn control
to high. Add wine and >> mushrooms. Dissolve flour in small amount
of water. Add to meat mixture, stirring until blended. Cook on high
for 15 minutes or until slightly thickened. Stir in sour cream; turn
off heat. Serve with rice or noodles.

– – – – – – – – – – – – – – – – – –

Title: CHUCK STEAK MARINADE
Categories: Meats, Sauces
Yield: 1 servings

1/2 c LIVE OIIL
1 ts SUGAR
1/2 c ETCHUP
1 ts CHIL POWDER
1/4 c VINEGAR
1 HEAVY DASH TOBASCO SAUCE
2 ts SWEET RELISH

PUT ALL THE INGREDIENTS IN BLENDER AND BLEND.POUR
OVER A 3 LBS. CHUCK STEAK AND COVER WITH A CHOPPED
ONION,AND 3 CLOVES OF MINCED GARLIC.MARINATE
OVERNIGHT. BRUSH WITH MARINADE WHILE GRILLING…..

—–

Title: FESTIVE ORANGE RICE
Categories: Diabetic, Side dish, Rice, Vegetables, Fruits
Yield: 6 servings

2 tb Onion; minced
2/3 c Celery; chopped
3 tb Margarine; melted
1 c Rice, regular; uncooked
2 tb Orange rind; grated
1 c Orange juice
1 1/2 c Water
1 1/4 ts Salt
1/8 ts Thyme

Saute onion and celery in margarine in saucepan until
tender. Add remaining ingredients; bring to a boil.
Lower heat; cover and simmer about 20 minutes or until
rice is tender. Remove from heat; toss lightly with a
fork. Replace cover and let rice stand until dry,
about 5 to 10 minutes.

SOURCE: Southern Living Magazine, April, 1974. Typed
for you by Nancy Coleman.

—–

Title: STUFFED POLENTA WITH MEAT SAUCE
Categories: Italian, Low-cal, Sauces
Yield: 6 servings

4 1/2 oz Yellow cornmeal
2 oz Freshly grated Parmesan
-cheese
1 tb PLUS 1 tsp olive oil
1 c Chopped onion
3 Cloves garlic, minced
8 oz Ground beef, broiled on a
-rack until rare
2 c Drained, crushed canned
-Italian tomatoes
2 tb Salt-free tomato paste
1 ts Dried basil, crushed
1/2 ts Dried oregano, crushed
1/4 ts Dried rosemary
1/4 ts Freshly ground black pepper
4 oz Part-skim mozzarella cheese,
-diced

POLENTA: In a heavy medium saucepan, bring 3 1/4 cups
of water to a boil over high heat. With a large wire
whisk, slowly whisk in the cornmeal in a steady
stream, whisking rapidly and constantly to prevent
lumps. Reduce the heat to medium-low and cook,
stirring frequently with a wooden spoon, until very
thick, about 15 minutes. Remove from the heat and
stir in half of the Parmesan cheese. Coat two 9-inch
square baking pans with nonstick cooking spray.
Spread the polenta evenly in the two pans. Place the
pans in the freezer for 20 minutes to chill.

Heat the oil in a medium saucepan over medium heat.
Add the onion and garlic; saute for 1 minute. Cover
and let steam 10 minutes, stirring occasionally. Add
the cooked ground beef, tomatoes, tomato paste, and
seasonings. Bring to a boil. Reduce heat to
medium-low and cook for 15 minutes.

Preheat the oven to 450F. When the polenta has
chilled, spread half of the meat sauce evenly over one
layer in pan. Top with half of the mozzarella and
half the remaining Parmesan cheese. With your
fingers, loosen the edges of the polenta in the other
pan. Invert the second pan over the first so that the
drops out into place.. Spread evenly with the
remaining sauce and sprinkle with the remaining
cheeses. Bake until hot and bubbly, about 15 minutes.
Cut into squares to serve.

Makes four servings

[ WEIGHT WATCHERS Magazine Low Calorie, Low Cost Menus
]

Posted by Fred Peters.

—–

Title: Pineapple-Apricot Jam
Categories: Christmas, Fruits, Gifts, Jam
Yield: 5 servings

20 oz Pineapple; Crushed, 1 Cn
6 oz Maraschino Cherries; 1 Jar,*
8 oz Dried Apricots; Cut Into 1/4
1/4 c Water
3 1/2 c Sugar
2 tb Lemon Juice
3 oz Fruit Pectin; Liquid,1 pouch

* Drain, reserving 1/3 cup of the syrup, the cherries and cut up in
small pieces.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
+++

Heat the pineapple, with the syrup, the reserved cherry syrup, the
apricots and the water to boiling in a Dutch oven, stirring
occasionally then reduce the heat and cover. Simmer, stirring
occasionally, until the apricots are tender, about 10 minutes. Stir
in the sugar, lemon juice, and cherries. Heat to a full rolling boil
over high heat, stirring constantly. Boil and stir for 1 minute.
Remove from the heat and stir in the pectin. Pour into hot sterilized
jars or glasses or freezer containers. Cover and cool to room
temperature and store in the refrigerator or freezer no more than 3
months.

MMMMM

CLASSIC MINESTRONE SOUP CON PESTO ALLA GENOVE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups Vegetables
Italian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 tb Olive oil
2 Onions, diced
2 Carrots, chopped
2 Leeks, whites only chopped
2 Stalks celery, chopped
2 Potatoes, diced
1 c Dry beans
– soaked and cooked
– but still hard
1 Large eggplant
– skinned and diced
2 c Hot chicken broth
4 c Boiling water
Salt and pepper
2 Tomatoes, diced
1 1/2 c Cabbage, diced
1 1/2 c Spinach, diced
1 1/2 c Zucchini, diced
3/4 c Pasta, raw
3 tb Pesto, heaping
—–PESTO—–
1 1/2 c Fresh basil leaves
1 Garlic clove
Parmesan or romano cheese
3 tb Pine nuts or walnuts
1/2 c Olive oil

In olive oil saute till soft onions, leeks, carrots,
celery, and potatoes. Add dry beans, eggplant and cook
down. Add chicken broth, water, salt, pepper,
tomatoes and cook for about 1 hour covered. Add
cabbage, spinach, zucchini. Add pasta. If too thick
add more chicken broth. When done add pesto sauce.

Courtesy of Ciao Italia cookbook.
Submitted By WA6AWD@WOLFENET.COM (ALAN BURGSTAHLER)
On 19 DEC 1995 182142 -0700

– – – – – – – – – – – – – – – – – –

Brain-Free Dinner (for those nights when I bring home no brain… 🙂

1 bag frozen onion chunkies
1 bag frozen bell pepper strips (or chunkies, I can get either)
2 cans small red beans
2 cans black beans
1/2 Tbsp. cumin
1/2 teaspoon ground chipotle peppers (optional)
1/4 teaspoon cayenne (less if you’re not into fire…)

OPen the bag of onion into a non-stick pot. Heat until translucOPen the bag of
onion into a non-stick pot. Heat until translucent.
Add the pepper strips, heat until thawed. Drain and rinse all tAdd the pepper
s
trips, heat until thawed. Drain and rinse all the
beans, add them in. Add about a cup of water, just so there are
some juices. Heat until hot. Once hot, add the cumin, chipotle and
cayenne (adjust the seasonings for your own tastebuds). Serve
over brown rice.

Voila! No chopping, nothing fancy, only one pot to wash (unless you
count the rice pot, in which case it’s 2). This served three of us,
plus supplied 3 leftover containers for future lunches. Guess what’s for
lunch today? 🙂

Oh, I should probably mention that the bean cans are 15oz. cans. Dunno
how big the onion and pepper bags were…

Title: CANDIED YAMS
Categories: Side dishes, Vegetables, Holiday
Yield: 6 servings

1 cn Yams OR
1/4 c butter
4 Fresh yams
1/2 bag
-miniature marshmallows
-(opt.)
1/2 c Orange juice OR
1 -orange,
-sliced
1/4 c Brown sugar

Drain yams and discard liquid. Arrange in baking dish. Pour orange
juice over yams. Sprinkle liberally with brown sugar. Dot with
butter. Sprinkle with marshmallows, if desired. Place orange slices
on top.

Bake for 30 minutes at 350 degrees or in any oven temperature (i.e.,
right along with the turkey) until marshmallows melt and liquid is
bubbly.

Serves 6.

MMMMM