Title: TOFU AND BROCCOLI STIR-FRY
Categories: Diabetic, Tofu, Vegetarian, Vegetables, Main dish
Yield: 4 servings

2/3 c Water
2 tb Dry sherry;
2 tb Reduced-sodium soy sauce
4 ts Cornstarch;
1 ts Grd ginger;
1/4 ts Crushed red pepper;
Nonstick spray coating
2 cl Garlic; minced
3 c Broccoli; cut into bite-size
-pieces
1/2 c Onion; cut into wedges
1 c Fresh bean sprouts;
1 lb Tofu; fresh (bean curd) cut
-into 1/2″ pieces
1 1/3 c Cooked brown rice; hot

For sauce, stir together water, sherry, soy sauce,
cornstarch, ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick
coating. Preheat the work or skillet over medium
heat. Add garlic; stir-fry for 15 seconds. Add
broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1
minutes. Push vegetables from the center of the wok
or skillet. Stir sauce; add to the center of the wok
or skillet. Cook and stir till thickened and bubbly.
Cook and stir for 1 minute. Stir vegetables into
sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1
STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES +
1/2 FAT EXCHANGE

Brought to you and yours by Nancy O’Brion and her
Cook Book.

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BEAN SOUP I

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Great northern beans
2 lg Onions, finely chopped
2 Cloves garlic, chopped
2 qt Water (or more if needed)
1 lb Smoked sausage, diced
Salt pepper to taste

Presoak beans for faster cooking. Combine
ingedients and cook in heavy pot over low heat until
tender, at least 2 hrs. Mash with potato masher until
beans blend into soup. Best served with warm corn
bread. This recipe is perfect for crock-pots and slow
cookers if cooking time is extended.

– – – – – – – – – – – – – – – – – –

Title: 564482 Chimichangas
Categories: Southwest, Tex-mex
Yield: 12 servings

1/4 c Bacon grease
2 c Chopped or shredded cooked
-beef, pork or chicken
1 md Onion, diced
2 Garlic cloves, minced
2 md Tomatoes, chopped
2 cn (4 oz. each) chopped green
-chilies
1 lg Peeled boiled potato, diced
1 t Salt
1 1/2 t Dried oregano
1 To 2 tsp. chili powder or to
-taste
2 T Minced fresh cilantro
12 lg Flour tortillas, warmed
-Vegetable oil
-Shredded Cheddar cheese
-Sour cream
-Guacamole
-Salsa
-Shredded lettuce
-Chopped tomatoes
-Sliced ripe olives

In a skillet, melt bacon grease over medium heat. Saute meat, onion,
garlic tomatoes, chilies and potatoes until the onion softens. Add
salt, oregano, chili powder and cilantro; simmer 2-3 minutes. Place a
scant 1/2 cup meat filling on each tortilla. Fold, envelope-style,
like a burrito. Fry seam side down, in 1/2 inch of hot oil (360-375
degrees) until crispy and brown. Turn and brown other side. Drain
briefly on a paper towel. Place on a serving plate and top with
shredded cheese, a dollop of sour cream, guacamole and salsa. Place
shredded lettuce next to chimichanga and top with tomatoes and
olives. Serve immediately. Yield: 12 servings. Though still
debated. Tuscon is generally credited as the original home of the
chimichanga (a fried “burro”, as we call them, stuffed with meat,
onions and chilies). I’ve combined several recipes into this one,
and it’s fairly authentic.

MMMMM

Title: MASHED BEAN DIP
Categories: Texmex, Appetizers
Yield: 1 servings

2 c Drained,cooked pinto beans
2 Green onions, minced
3/4 c Jack or Cheddar,grated
1/4 ts Cilantro, minced
1 tb Chili powder
1/2 ts Salt
1 Clove garlic, crushed
2 tb Bacon drippings

Mash beans, add the other ingreds. except the fat, and
mix well, seasoning with salt and garlic to taste.

Heat fat in chafing dish, add the mixture and stir
until cheese is melted and the dip is bubbling. Serve
warm with freshly made tostadas.

Yield: approx. 2 cups

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Mel’s Mexican Rice Anb Tuna (Arroz Con Atun)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main Dish Seafood
Mexican

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/3 Cup Corn oil
2 Cups Uncooked rice — not instant
converted
6 Yellow peppers — *
1 Large onion
3 Garlic cloves — crushed/diced
1 Large red tomato — diced
1 Large red tomato — **
4 Cups Chicken broth
1 Bay leaf
1 Teaspoon Oregano
Crushed black pepper — to taste
1 Large can tuna in spring — water; drained
1/2 Cup Olives — chopped

* Long narrow yellow peppers such as guero, x-ca-tic, or hot hungarian wax.
** Blended, in a blender, with 1 cup of the chicken broth. In a large
skillet or saucepan, heat the oil, and add the garlic. When it turns a
golden color, add the rice, and stir well until the rice also turns a
golden color. Add the onion and the peppers (remove stems) and saute an
additional 3 minutes. Add the blended tomato. When the mixture comes to a
boil, add the remaining chicken broth. Then add all other ingredients.
After the mixture comes to a boil, mix one more time, cover, and lower to a
simmer. When all liquid is absorbed, remove bay leaf and serve.

– – – – – – – – – – – – – – – – – –

Title: Glorified Pasta Salad
Categories: Salads
Yield: 1 servings

2 Egg
1 cn (20-oz) crushed pineapple
Drained reserving 2 Tb
Liquid
3 tb Lemon juice from
Concentrate
2 tb Sugar
1 tb Butter/margarine
1/4 ts Salt
1 cn (11-oz) mandarin oranges
Drained and halved
1 cn (8-oz) seedless grapes
Drained and halved
2 c Miniature marshmallows
2 1/2 c Whipping cream whipped
1/4 c Finely chopped maraschino
Cherries
1 c Acini di pepe/rosmarina/
Rings uncooked

Prepare acini de pepe according to package directions; drain. In
small, heavy saucepan, beat eggs with wire whisk until foamy. Stir in
reserved pineapple liquid, lemon juice, sugar, butter and salt. Cook
over low heat until mixture thickens and coats a metal spoon,
stirring constantly, about 2 minutes. Cool to room temperature. In
large bowl, combine acini de pepe, pineapple, oranges, grapes and
marshmallows; mix well. Fold in egg mixture, then whipped cream.
Cover; chill thoroughly. Stir gently before serving. Garnish with
cherries. Refrigerate leftovers.

MMMMM

Title: Lemon Herb Seasoning
Categories: Polkadot, Lisa, Low-salt, Herb/spice
Yield: 1 Cup

4 1/2 tb Dried Basil 1 1/2 tb Whole Celery Seed
3 3/4 tb Dried Oregano 1 1/4 tb Dried Powdered Basil
1 1/2 tb Finely Ground Black Pepper 1/2 ts Garlic Powder
1 1/2 tb Dried Onion Flakes 1/2 ts Grated Lemon Rind

Place all of the ingredients in a medium bowl. Toss gently, with a
spoon, until well blended just before using. (For a more lemony
flavor, add a little fresh lemon juice). Store, in an airtight
container, in a cool, dry, dark place for up to 6 months. This
seasoning is good on fish, poultry, and salads.

The Chef’s Comments:
“I found this recipe, and thought it fit in well with our
lemon-in-place-of-salt conversation:” – Lisa

From: Lisa
Date: 01-11-97 (13:26)
The Polka Dot Cottage, a BBS with a taste of home. 1-973-822-3627

—–

Title: Fruit Soup
Categories: Soups/stews, Fruits
Yield: 1 servings

1/3 c Apricot Nectar 1 1/2 ts Honey
1/2 ts Cornstarch 1 x Dash Ground Allspice
1 1/2 ts Brandy 1/2 c Peeled Sliced Fruit *

* Peeled sliced fruit can be papayas, peaches, or pineapple; cut-up
~————————————————————————
In a small nonmetal bowl stir together apricot nectar and cornstarch.
Stir in brandy, honey and allspice. Micro-cook, uncovered, on 100% power
1 to 2 minutes or till thickened and bubbly, stirring every 30 seconds.
Stir in fruit. Micro-cook, uncovered, on 100% power for 30 to 45 seconds
or till heated through. Chill thoroughly, if desired. Serve hot or cold.

—–

ORANGE-WALNUT MUFFINS

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Flour — 1 cup + 2 tbls.
2 tb Brown Sugar — Lt. (packed)
1 1/2 ts Baking powder
1 t Lemon Rind — Grated
1/2 oz Walnuts — chopped (12 halves)
1 Salt — pinch
1/2 c Orange juice
2 tb Margarine — melted + cooled
1 Egg — large

Preheat oven to 375 degrees F. In medium bowl, stir
together flour, sugar, baking powder, lemon rind,
walnuts and salt. In small bowl, mix together orange
juice, margarine and egg. Add to dry ingredients,
mixing with fork until just combined; do not overmix.
Spray six 2 1/2 inch muffin cups with nonstick cooking
spray; divide batter evenly among the cups. Bake 20 to
25 minutes, or until golden brown. Makes six servings.
EACH SERVING PROVIDES: 1 B, 1 F, 60 optional calories.
Per serving: 175 calories; 4 g protein, 6 g fat, 25 g
carbohydrate, 187 mg sodium, 46 mg cholesterol.
Source: Living Fit Magazine-recipe given to us at
Weight Watchers Meeting.

– – – – – – – – – – – – – – – – – –

Title: Sweet Potato Soup
Categories: Soups, Vegetarian
Yield: 8 servings

2 T Margarine
2 md Onions,chopped
2 md Carrots,diced
1 lg Celery stalk,diced
Handful of celery leaves
6 c Diced sweet potatoes (1/2")
2 Bay leaves
1/4 t Dried thyme
1/4 t Ground nutmeg
1 c Soy milk,or as needed
Salt to taste
Fresh ground pepper to taste

Heat the margarine in a large pot. Add the onions, carrots and celery
and saute over low heat until the onions are golden. Add the celery
leaves and sweet potato dice. Just add enough water to cover all but
about one inch of the vegetables.

Bring to a boil, then stir in the bay leaves and seasonings. Simmer
over moderate heat until the sweet potatoes and vegetables are
tender, about 20 minutes.

With a slotted spoon, remove about half of the solid ingredients and
transfer to a food processor along with about one-half of the cooking
liquid.

Process until smoothly pureed, then stir back into the soup pot.

Add the soy milk as needed to achieve a slightly thick consistency.
Season to taste with salt and pepper. Simmer over very low heat for
another 10 to 15 minutes.

MMMMM