Title: Fat-Free Gravy
Categories: Sauces, Diabetic, Low-fat/cal
Yield: 4 servings

1 c Broth defatted drippings 1 pn Salt
2 ts All purpose flour 1 pn Freshly ground pepper
1 ts Cornstarch 1 pn Basil (beef) or sage
(chick)
1 ts Ketchup

A waist-watcher gravy – quite thin. Serve over meat or potatoes.

Cook up bones as for soup, strain liquid. Refrigerate overnight or
until white fat on top can be removed with a spoon. Refrigerate meat
drippings from the pan and skim off the fat.

Combine broth, flour and cornstarch in a screw-top jar, cover and
shake until well combined or use a blender for a larger batch. Pour
into saucepan, stir in ketchup, salt, pepper and basil for beef (or
sage for turkey, or other herb of your choice). Stir-cook over
medium heat until gravy thickens. (Mine didn’t thicken but I had
some lumps of flour or cornstarch.) Makes about 1 cup.

1/4 serving, 1++ extra 3 g carbohydrate, 1 g protein, 16 calories

Source: Choice Cooking, Canadian Diabetes Association 1986 Shared and
tested with turkey drippings Oct 93.

MMMMM

Chilly Tomato Bisque Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Ingredients:
1 1/2 cups vegetable juice cocktail
1 cup plain yogurt
1 teaspoon basil
1/2 teaspoon salt
1/4 teaspoon pepper

Directions:

In a blender container, combine vegetable juice cocktail, yogurt, 4
tomatoes, basil, salt and pepper. Cover and blend at medium speed until
smooth. Cover and refrigerate several hours to blend flavours

Canadian Diabetic Choices
Each Serving 1 cup
1/2 Protein Choice
1 Fruits Vegetables Choice

Source: Healthy Choices
Everyday Recipes for Healthy Eating
Recipes selected by Sheila Walker and
Edited by Beverley Renaham
Published in cooperation with the Canadian Diabetes
Association
ISBN 0-7715-9163

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NOTES : Serves 4, 1 cups each

SAUSAGE SAUCE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Italian Sauces
Mrs. G

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
G. Granaroli XBRG76A
3 tablespoon Olive oil
1 28 ounce Can crushd tomatoes or puree
2 pound Sausage removed from skin
1 cup Dry wine
and broken up
Salt and pepper
1 md Onion chopped
Grated cheese
2 Cloves garlic crushed

Saute onion and garlic in oil. Discard garlic. Add sausage meat and brown.
(discard some of the grease if it looks too fatty)Add tomatoes and wine and
simmer for 1 hour. Add salt and pepper to taste and simmer another 15 min.
This is great over polenta topped with cheese. It`s also great over pasta.
If the sauce seems a bit too thick, add water, wine or broth. Serve with a
crisp salad and crusty bread.

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Title: Applesauce Cake Squares
Categories: Diabetic, Desserts, Cooky/bars
Yield: 9 servings

1/2 c Butter; softened 1/2 ts Baking soda
2 Eggs 1/4 ts Salt
2/3 c Apple juice concentrate 1 lg Apples; peeled/chopped
1/2 c Applesauce Creamy Topping
2 c Flour 1/2 c Cream, heavy
2 ts Baking powder 1 ts Vanilla
2 ts Cinnamon, ground 1/4 ts Cinnamon, ground

Preheat oven to 375. Beat butter in large bowl until creamy. Blend in
eggs, juice, and applesauce. Combine dry ingredients. Gradually add
to egg mixture, beating until well blended. Stir in appls. Spread
batter evenly into greased 8″ square baking pan. Bake 20-25 minutes,
until wooden pick inserted in center comes out clean.

Cool on wire rack. Cut into squares. Serve warm or at room
temperature, with Creamy Topping if desired.

Creamy Topping: Beat cream in small bowl at high speed of electric
mixer until soft peaks form. Beat in vanilla and cinnamon until stiff
peaks form.

Nutrition information per piece: 229 calories, 4 gm protein, 34 gm
carbohydrate, 8 gm fat, 65 mg cholesterol, 289 mg sodium, 1-1/4
diabetic starch/bread exchange, 1-3/4 diabetic fat exchange, 1
diabetic fruit exchange.

Source: “Sugar-Free Desserts,” the December 1992 issue of _Favorite
All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005

MMMMM

FLAUTAS DE POLLO (CHICKEN FLAUTAS)

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Tex-Mex Chicken
Mexican

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Miguel (MJNT73C) — Posted on *P 4/09/92
12 Corn Tortillas
1 Whole chicken breast — remove
and shred
1 Garlic clove — diced
1/3 large Onion — diced
1 large Ripe red tomato — diced
2 tablespoons Olive oil — Salt to taste
to taste
2 small Green chile peppers — diced
—–ACCOMPANIMENTS—–
Salsa fresca OR
Guacamole
Creme fraiche
—–MEL’S GUACAMOLE—–
1 Garlic clove
1 small Hot green pepper
2 Avocados; peeled — seed
and mashed.
1/3 cup Fresh cilantro — minced
1 small Onion — diced
to taste — Pepper to taste

In a small pan, saute the garlic onion in the oil until translucent. Add the
tomato pepper and continue frying. Add the chicken, salt pepper. Fry for
3-4
more minutes. Remove from heat.

In another frypan, heat about 1″ corn oil on med.
high. The tortillas you use should be of good quality, thin, and 6-7″ long. If
you use those grocery store kind from the plastic bags, they will be too thick
and will crack when you roll them. In each tortilla, place 1 heaping tbsp of
the
chicken filling. Carefully roll them up, as tightly as possible. Secure with
3-4
toothpicks. Fry each in the oil until the tortilla is hard and a golden color.
Continue until all 12 flautas are made.

My guacamole: On a griddle, toast 1 clove garlic and 1 small hot green pepper.
remove the garlic from the skin, and place it and the pepper, stem removed, in
a
molcajete. Mash them up. Add 2 avocados, peeled seed removed, one at a time
and mash them also. In a small bowl, place the above, along with 1/3 cup minced
cilantro, 1 small diced white onion, and salt pepper to taste. Stick the
seeds
back in to prevent discoloration.

Formatted for MM by E. Caldwell -KVNH17B

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CHICKEN AND NOODLE SOUP WITH VEGETABLES

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-JUDI M. PHELPS
1 5-6 lb chicken OR
1 lb Chicken gizzards
2 lb Chicken backs and
1 lb Legs and thighs
3 qt Water
1 Onion stuck with 2 cloves
1 Leek
1 Carrot
— salt
10 Peppercorns
1/2 c Onion — finely chopped
1/2 c Carrots — finely diced
1/2 c Green beans — finely cut
4 oz Egg noodles
1 c Frozen or fresh peas
Parsley — chopped

Place the whole chicken or the chicken pieces in a
heavy 6-quart kettle with the water, onion stuck with
cloves, leek, carrot, 1 tablespoon salt, and
peppercorns. Bring to a boil and skim off any scum
that forms on top. Reduce the heat and simmer for 2
hours. Correct the seasoning. If you are using chicken
parts, cook until they are tender 45 minutes to 1
hour. Remove the chicken, skim excess fat from the
broth, and then remove the vegetables. (If you are
not serving the soup till the next day, it will be
easier to remove the fat if the broth is cooled and
then chilled.) Pour the broth into a container, wash
out the kettle, and then return the broth to it. Add
the cut vegetables, the meat from the legs and thighs
cut into small dice, and the gizzards thinly sliced.
Bring to a boil again and cook just until the
vegetables begin to tenderize and are pleasantly firm.
Add the noodles (increase the amount if you like a
very thick soup) and peas, and boil for 5 to 9 minutes
or until they are cooked. Serve in heated soup plates
or bowls and sprinkle with some chopped parsley.

This deliciously filling soup is ideal for a Sunday
supper, accompanied by buttered toast or hot rolls,
perhaps followed by a salad or some excellent cheese
and a bottle of red wine.

Note: Other vegetables, such as spinach, cabbage, and
zucchini, as well as mushrooms, may be added to the
soup during the final cooking. Source: James Beard’s
American Cookery.

Shared and MM by Judi M. Phelps.
jphelps@shell.portal.com or jphelps@best.com

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Title: Hot Wassail
Categories: Diabetic, Beverages, Fruits
Yield: 18 servings

4 c Unsweetened apple juice; 1 Cinnamon stick;
3 c Unsweetened pineapple juice; 3 Whole cloves;
2 c Cranberry juice cocktail; Lemon slices;
1/4 ts Ground nutmeg;

Combine all the ingredients in a large kettle and simmer for 10
minutes. Serve hot.

1/2 cup serving – 65 calories, 1 fruit exchange 16 grams
carbohydrate, 0 protein, 0 fat, 3 mg sodium, 128 mg potassium, 0 chol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

Title: BROILED GINGERED CHICKEN
Categories: Chinese, Chicken
Yield: 4 servings

4 Chicken legs with thighs (8
-oz each)
4 sm Garlic cloves
4 oz Fresh ginger, cut into
-1/4-inch slices
Grated peel of 1 large lemon
1/2 ts Salt
1/2 ts Freshly-ground pepper
1/2 c Fresh cilantro leaves
1/4 c Fresh lemon juice
2 tb Sherry vinegar
4 ts Peanut oil
Fresh cilantro sprigs
-(garnish)
4 Lime wedges (garnish)

Use very sharp knife to score chicken skin diagonally,
spacing cuts about 1/4-inch apart. Arrange chicken in
single layer, skin side up, in baking dish. With
machine running, drop garlic and ginger through feed
tube of food processor; mince finely. Mix in lemon
peel, salt, and pepper. Add cilantro and mince finely.
Blend in lemon juice and vinegar. Add oil in thin
stream through feed tube with machine running. Rub
mixture over both sides of chicken; set aside for 2 to
3 hours. Grease broiler pan and position about 4
inches from heat source; preheat broiler. Transfer the
chicken to heated pan. Broil until just tender, very
juicy, and deep golden, or 10 to 15 minutes on each
side. Turn chicken skin side up for last 2 to 3
minutes and brush with any remaining ginger sauce.
Transfer chicken to a warm platter and let stand for 5
minutes. Garnish with cilantro sprigs and lime wedges.

Bon Appetit LIGHT AND EASY SPECIAL

Posted by Fred Peters.

—–

Title: CHICKEN WITH ASPARAGUS (LEE SUN GAI KAU)
Categories: Chinese, Chicken
Yield: 4 servings

1 lb Chicken thighs
1 1/2 lb Fresh asparagus
1 1/2 tb Fermented black beans
1 Clove garlic, crushed
3 tb Oil
1/2 ts Salt
1 ts Sugar
3/4 c Water
3/4 ts Cornstarch
1 1/2 tb Cold water

————————-SEASONING————————-
1 ts Salt
1 ts Sugar
1 ts Thin soy sauce
1 Green onion, slivered
Dash of pepper

1. Bone and remove skin from chicken. Cut into 1“x 1
1/2″ pieces.

2. Add ”seasoning“ to chicken and mix well.

3. Cut off and discard the last 2 ” at the base end of
the asparagus. Then, cut each spear diagonally into 2″
lengths. Wash and drain.

4. Wash black beans thoroughly (at least 2 rinses).
Mash the beans and mix with the crushed garlic.

5. Heat wok. Add 2 tablespoon oil. Stir-fry the
seasoned chicken for 5 minutes. Set aside.

6. Reheat wok. Add 1 tablespoon oil and the black
bean mixture and cook for 1 minute.

7. Add the asparagus and stir-fry for 2 minutes. Then
add salt, sugar, and water.

8. Add the chicken and bring the mixture to a boil.

9. Thicken with cornstarch mixture (made with 3/4
tablespoon cornstarch and 1 1/2 tablespoon cold
water). Cook for 1 minute, and serve.

NOTE: Do not try to substitute canned asparagus!

SOURCE: Chopsticks, Wok and Clever

—–

Swedish Balls

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Candies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 pound Butter
1 1/2 cups Granulated Sugar
1/2 cup Strong — cold instant coffee
2 teaspoons Vanilla
1 cup Cocoa
4 cups Quick Rolled Oats — uncooked

Cream together butter and sugar. Add coffee, vanilla and cocoa and mix well.
Add rolled oats and mix. Shape into 1″ balls and roll in granulated sugar.
Place on cookie sheet in refrigerator to dry overnight. Store in tight
container at least 24 hours before serving.
Makes about 5 dozen.

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