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.

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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

GARDEN VEGETARIAN CHOWDER

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Main Dish
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 t Butter or vegetable oil
1 c Carrot — diced
1/2 c Onion — chopped
1/2 c Celery — chopped
1/4 c Sweet green pepper — chopped
1 cl Garlic — minced
1/2 ts Salt
1/2 ts Pepper
3 c Potatoes — peel,dice
2 c Rutabaga — peel, dice
2 1/2 c Vegetable or chicken stock
1/2 c Zucchini — diced
1 c Corn niblets
1 cn Evaporated milk (385mL)
2 tb Dill — fresh, chopped

Use 2% evaporated milk for additional nutritional
benefit. Serve for lunch or supper with Yogurt Cheddar
Scones (see recipe) In large heavy saucepan, melt
butter over medium-low heat; cook carrot, onion,
celery, green pepper and garlic, stirring, for about 5
minutes or until softened. Stir in salt and pepper.
Add potatoes and rutabaga; pour in stock and bring to
boil. Reduce heat and simmer gently for 8 minutes or
just until vegetables are tender. Add zucchini; cook
for 5 minutes. Add corn and milk; heat through. Serve
with garnish of dill.

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FAR EAST FRIED RICE

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Diabetic Vegetarian
Rice Vegetables
Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–CUT INTO JULIENNE STRIPS—–
8 oz Tofu or tempeh — steammed for
-10 minutes and cooled
Simmer for 45 minutes until
Liquid is absorbed
—–HEAT IN WOK OR SKILLET—–
1 tb Oil
—–SIMMER FOR 45 MINUTES UNTIL—–
-liquid is absorbed
1/2 c Brown rice
1 1/2 c Water
—–ADD BROWN LIGHTLY—–
2 tb Sesame seeds
—–ADD BROWN THE TOFU/TEMPEH—–
—–STIR IN—–
1/4 c Onions — sliced
1/2 c Celery — sliced
4 Spinach leaves — shredded
—–SAUTE A FEW MINUTES, ADD—–
The cooked rice
—–FOR EXTRA PROTEIN YOU CAN—–
Can make well in center
Of pan and drop in
1 Egg
—–COOK A LITTLE, THEN MIX EGG—–
With rice and vegetables
—–MIX ALL INGREDIENTS TOGETHER—–
Add
4 ts Tamari
—–SPRINKLE ON TOP TO SERVE—–
1/4 c Green onions, chopped

Food exchanges per serving: 4 MEATS EXCHANGES + 2 STARCH/BREADS
EXCHANGES + 2 FATS EXCHANGES; PRO: 14gm; FAT: 13gm; CAR: 36gm;

Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
Brought to you and yours via Nancy O’Brion and her Meal Master.

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BLUEBERRY BRAN MUFFINS

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Muffins Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 2/3 c All-Bran cereal
1 1/2 c Skim milk
4 ea Egg whites
1 tb Vanilla
2 c Flour
2/3 c Brown sugar or less
2 tb Baking powder
3/4 ts Baking soda
1 1/2 ts Cinnamon
2 c Blueberries,fresh or frozen

Preheat oven to 325 degrees. Combine bran cereal,
milk, egg whites and vanilla-let stand 5 minutes. Stir
together flour, brown sugar, baking powder, baking
soda and cinnamon in a large bowl. Add cereal-milk
mixture and mix. Add blueberries and stir carefully.
Spoon into lightly oiled or paper lined muffin tins.
Bake for 30 minutes. Makes
16 muffins.
~——————————————————
~————- ~- 1 Muffin calories 146,protein 5.3
gm,carb. 34.6 gm,total fat 0.5 gm,CSI Units
0.1,dietary fiber 4.7 gm,sodium 354 mg,potassium 288
mg,calcium 137 mg,iron 2.9 mg
~——————————————————
~————- The New American Diet by Connor Connor

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Title: BAKING POWDER BISCUITS WITH ONIONS
Categories: Cookies
Yield: 1 servings

1 ea Medium onion
1 ea Shallot
11 tb Margerine
1 c Cold skim milk
2 c All-purpose flour
1 c Cake flour
1 tb Baking powder

Heat oven to 400. Line baking sheet with parcment
or wax paper. Peel and mince onion shallot. Saute
these in 1 tbs margerine in skillet until softened,
about 5 minutes. Cool, stir in milk and set aside.
*Mix flours, baking powder and 1 tsp salt in food
processor workbowl (metal blade). Cut 9 tbs margerine
into small pcs. and pulse until mixture resembles
course meal. Pulse in the milk/onion mixture until
dough just holds together. Transfer to a floured board
and knead 10 times.
Roll dough 3/4 inch thick and cut into 1 1/2 inch
squares. Brush remaining margerine on bisquit tops.
Bake until brown, about 18 minutes. Eat warm!
*Use fingers or pastry knife if you prefer. …George

—–

Vegetarian Red Chile With Pepitas

Recipe By : COOKING RIGHT SHOW #CR9600
Serving Size : 1 Preparation Time :0:00
Categories : New Text Import Cooking Right Show

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 Ounces ancho chiles
3 Tablespoons olive oil
2 Cups onions — coarsely chopped
2 Cups leeks — coarsely chopped
2 Cups carrots — coarsely chopped
2 Cups celery, leaves included — coarsely chopped
1 Cup parsnips — peeled and chopped
2 Cups waxy potatoes — chopped
2 cups mushrooms — chopped
1 tablespoon fennel seed
1 tablespoon coriander seed
2 teaspoons cumin seed
3/4 cup fresh parsley — coarsely chopped
3 large bay leaves
3 tablespoons fresh sage — chopped
1 teaspoon dried oregano
2 teaspoons dried thyme
6 cups fresh or canned tomatoes* — coarsely chopped
2 cups dry red wine
4 quarts water
Salt and freshly ground black pepper

Cover the ancho chiles with warm water. Weight down with a plate to
submerge. Let stand 1 hour to soften. In a large stockpot, heat the olive
oil. Add the onions, leeks, carrots, celery, parsnips, potatoes, and
mushrooms. Saute until they just begin to color. Drain the anchos andremove
the seeds and stems; then add them to the stockpot along with the
spice seeds, herbs, tomatoes, red wine, and water. Bring to a boil. Reduce
the heat and simmer, partially covered, for 1 hour. Season with salt and
pepper. Strain carefully, to remove all the solids. Cool. The stock can be
covered and stored in the refrigerator for up to 3 days, or frozen
indefinitely.
Note: If more “heat” is desired, leave half the seeds in the ancho chiles.
The seeds of chiles contain more of the heat than the flesh.

Yield: 4 quarts

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NOTES : *include juice or liquid

BLACK-EYED PEA PATE

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Appetizers – Hors d’Oeuvres Dips And Spreads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 ounces cream cheese — softened
2 pounds blackeyed peas, canned — drained
1 medium onion — quartered
2 cloves garlic
1/2 cup picante sauce — medium
3 tablespoons worcestershire sauce
1 teaspoon tabasco sauce
2 envelopes gelatin powder — unflavored
2 tablespoons water — cold
1/4 cup fresh parsley — minced
piece red and green bell peppers
piece yellow bell peppers

Add first 7 ingredients in food processor and process approximately one
minute, or until smooth.

Sprinkle gelatin over cold water in a small saucepan. Let stand 1 minute.
Cook over low heat, stirring until gelatin dissolves. Add gelatin mixture
to pea mixture – process 30 seconds. Spoon into an oiled 9-inch round
cakepan – cover and chill until firm. Unmold pate and sprinkle with minced
parsley. Serve with pepper pieces.

Makes about 4 1/2 cups.

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Country Corn Chowder

Recipe By : Smart Shopper’s Cookbook
Serving Size : 6 Preparation Time :0:00
Categories : Budget Main Dish
Soups/Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tablespoons margarine
2 tablespoons flour
1 quart milk
2 cups corn kernels — canned
2 tablespoons onion — chopped
1 1/2 teaspoons salt
1/4 teaspoon white pepper
1/8 teaspoon ground ginger
1/2 teaspoon whole celery seed
2 large eggs
3 slices bacon — crisp, crumbled

Melt margarine in saucepan. Blend in flour, add milk all at once, =
stirring constantly. Heat to boil, stirring frequently. Add corn, onion, =
salt, pepper, ginger and celery seed. Cook, uncovered over low heat 20 =
minutes. Beat eggs. Add 1 cup hot mixture to eggs. Return to soup, cook =
3 minutes longer. Serve topped with crumbled bacon. Makes 6 servings.

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Raspberry Jalapeno Topping

Recipe By : Too Hot Tamales Show #Th6326
Serving Size : 4 Preparation Time :0:00
Categories : Sent Mc Too Hot Tamales

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Pint fresh raspberries
1 jalapeno pepper — seeded and finely
— Chopped
1/2 lemon — juiced
1/3 Cup sugar
3 Tablespoons Fresh Mint — Chopped

In a small saucepan over low heat, combine the berries, jalapeno, lemon
juice and sugar. Gently stir just until heated through and berries begin to
fall apart. Remove from heat, stir in the mint and spoon over Cornmeal
Griddlecakes.
Yield: 1 cup
c.1996, M.S. Milliken and S. Feniger, all rights reserved.
Copyright, 1996, TV FOOD NETWORK, G.P., All Rights Reserved

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