Title: CREAMY CHICKEN CASSEROLE LO CAL, LO FAT
Categories: Poultry, Main dish
Yield: 6 servings

2 tb All purpose flour
1 tb Non-fat powdered milk
1 1/4 c Skim milk
1/4 ts Salt
1 ea Pepper to taste
1/2 ts Dried leaf marjoram
1/2 ts Dried leaf thyme
1/2 c Celery, thinly sliced
1/2 c Sliced mushrooms
1 c Chicken broth
1 tb Chicken broth
3 c Cooked rice
2 1/2 c Cubed cooked chicken
1 tb Chopped fresh parsley
1/4 c Slivered almonds (optional)

Preheat oven to 350F. In a medium saucepan, combine flour and powdered
milk. Slowly add skim milk, stirring to blend. Cook over medium heat
until sauce thickens, stirring constantly. Add salt, pepper, marjoram
and thyme, set aside. In a large non-stick skillet over low heat, cook
celery and mushrooms in 1 tablespoon broth until tender. Stir in rice,
1 cup broth, chicken and sauce. Pour into a shallow casserole.
Sprinkle with parsley (and almonds). Bake, covered 35 minutes; remove
lid and bake about 10 minutes longer or until bubbling. Serve
immediately. Cal: 224, Fat: 2 g.

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Gingery Steamed Dumplings

This is one of the few things in life that sounds too good to be true, but
isn’t!

1 package Garden Sausage (Wholesome Hearty Foods, INc.>
fresh hot-tasting powdered ginger
Kikkoman lite soy sauce
1 package won ton wrappers
a few Chinese style pea pods

Warm 4 patties at a time in the microwave for about 30 seconds, which is
hopefully time enough to thaw them but not make them too hot to handle.
Lay out several won ton wrappers, then put a little wad of the Garden
Sausage (I got about 6 dumplings per patty) in the center of each wrapper.
Sprinkle with ginger and soy sauce. I put a little slice of pea pod in
about 1/2 of the dumplings just to make it more interesting.

Pinch the won ton wrappers closed at the top. Put as many as will fit
side by side into a steamer basket in a sauce pan (at least that’s how I
did it because the rice steamer was occupado) with a little boiling water
in the bottom. Cover and steam for 5+ minutes. The won ton wrappers I
used came covered in a little flour and I figured that when the wrappers
looked moist rather than floury they were done.

Serve with little dishes of hot Asian-style mustard and /or light soy
sauce.

Title: Chipotle Tomatillo Salsa
Categories: Sauces, Salsa
Yield: 1 Servings

3 Chipotle chilies from one 7-
-ounce can chipotle
Chilies in adobo sauce*, rin
-sed, patted dry
3 ts Corn oil
1 lb Tomatillos*; husks removed,
-halved
1 sm Red onion; chopped
1/3 c Fresh cilantro; chopped
1 tb Rice vinegar
1/2 ts Dried oregano

Puree chilies in blender. Transfer to large bowl. Heat 1
teaspoon oil in heavy large skillet over high heat. Add tomatillos
and cook until brown on all sides, about 7 minutes. Transfer to work
surface. Add 2 teaspoons oil to skillet. Add onion and saute until
tender, about 4 minutes. Add onion to chilies. Chop tomatillos; add
to chili-onion mixture. Mix in cilantro, vinegar and oregano. Season
with salt and pepper. (Can be made 2 days ahead. Cover; chill. Bring
to room temperature.) *Chipotle chilies and tomatillos are available
at Latin American markets, specialty food stores and some
supermarkets. Makes 1-1/2 cups. Source: Bon Appetit – June, 1993

MMMMM

COCONUT COOKIES

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 tb Butter or butter substitute
1 c Sugar
2 Eggs, well beaten
1/2 ts Salt
1/4 c Evaporated milk
1/4 c Water
1 c Coconut
3 c Flour
3 ts Baking powder
1 t Vanilla

Cream butter and sugar. Add eggs. Mix thoroughly.
Add flavoring and coconut. Sift flour, measure, and
sift with baking powder and salt. Add alternately with
milk and water to first mixture. Mix thoroughly. Chill
several hours. Turn onto lightly floured board. Roll
in sheet 1/2 inch thick. Cut with floured cutter.
Place on well-oiled baking sheet. Bake in hot oven
(420 F) about 10 minutes. 72 servings. Mrs. L.H.
McConnell, North Vernon, IN.

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Coffee Chocolate-Chip Cookies

Recipe By : For Women First – August, 1991
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup almonds — slivered
1/3 cup instant coffee granules
2 2/3 cups flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 pound butter — at room temp
1 1/4 cups sugar
1 teaspoon vanilla extract
2 eggs
2 cups chocolate chips

1. Heat oven to 350 degrees. Toast almonds on a baking sheet in oven until gold
en brown about 10 minutes; let cool.
2. Dissolve the coffee powder in 2 Tbsp hot water.
3. Combine flour, soda and salt. With a mixer at medium speed beat butter and s
ugar until fluffy. Beat in cooled coffee, vanilla and eggs.
4. Reduce mixer speed to low and beat in flour mixture. With a wooden sppon, st
ir in almonds and chocolate chips.
5. Drop by heaping teaspoonfuls onto ungreased baking sheets about 3″ apart. Ba
ke until edges start to brown, about 10 minutes.

Notes: Cook on baking sheets about 3 minutes before removing to racks.

Per Cookie: 95 calories 5g fat

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I made this cake for the first time yesterday it is delicious.
BANANA CAKE

Green Chile Cheeseburgers

Recipe By : Cooking Live Show #CL8912
Serving Size : 1 Preparation Time :0:00
Categories : Cooking Live Import

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 pound ground beef sirloin
salt and freshly ground pepper
1/2 teaspoon cumin
1/2 teaspoon paprika
1/4 teaspoon chili powder
4 fresh anaheim chiles
1 fresh poblano chile
3 tablespoons vegetable oil
1/4 cup minced onion
1 garlic clove — minced
1 1/2 teaspoon all-purpose flour
1/3 cup water
4 thick slices cheddar cheese
4 hamburger buns

In a large bowl gently but thoroughly combine the ground beef, salt,
pepper, cumin, paprika, and chili powder. Gently form the meat into
four 6 ounce patties, about 1/2-inch thick, and place on a plate.
Refrigerate the burgers, covered until needed.

Preheat broiler or grill. Char the chiles on all sides, turning
occasionally with tongs, about 5 to 10 minutes. Transfer blackened
chiles to a large bowl and cover tightly with plastic wrap. Let stand
for 30 minutes or until cool enough to handle. Wearing rubber gloves,
peel the chiles. Trim off stems, slice in half and discard seeds and
ribs. Coarsely chop the chiles.

In a saucepan heat the oil over moderate heat and cook the onion until
soft. Add the garlic and cook for another minute. Add the flour and
cook for 2 minutes, stirring to coat. Slowly add the water, stirring
to combine, and bring the mixture to a simmer. Stir in the chiles and
cook until thickened. Season to taste with salt. Keep warm.

Cook the burgers to desired degree of doneness. Top each burger with a
slice of cheese and cover, cooking until cheese melts. Transfer each
burger to a bun and top with chile mixture. Serve immediately.

Yield: 4 servings

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Title: Glazed Sweet Onions
Categories: Appetizers
Yield: 6 servings

2 lg Spring sweet onions,
-approximately 1 pound each
2 tb Butter
1/4 c Packed light brown sugar
1 t Dried thyme
Salt to taste
Pepper to taste
1 tb Water
1 t Cornstarch

Peel and cut onions into three slices each; set aside. Place butter
in a 2-quart rectangular glass dish; microwave on high 30 seconds or
until melted. Tilt dish to coat with melted butter. Combine sugar,
thyme, salt and pepper; sprinkle over butter. Place onion slices in
dish; cover with vented plastic wrap. Redistributing and turning,
slices over midway through cooking, microwave on high 10 minutes.

Pour liquid into a 1-cup glass measure while onions stand covered 5
minutes. Combine water and cornstarch; add to liquid in glass measure.
Stirring midway through cooking, microwave on high 1 1/2 minutes, or
until thickened. Pour over onion slices to serve.

Nutrient data per serving: 104 calories; 1 gram protein; 3.5 grams fat
(32% of total calories); 18 grams carbohydrates; 2 grams dietary
fiber; 10 milligrams cholesterol; 183 milligrams sodium.

MMMMM

Title: Angel Food Cake (Kh)
Categories: Cakes, Kh
Yield: 1 Cake=7F

1 c Sifted cake flour
1 1/2 c Sugar
1/4 t Salt
12 Egg whites
1 1/4 t Cream of tartar
1 1/4 t Almond extract

Preheat oven to 375. Sift together flour, 3/4 cup sugar
and salt
together 4 times into a bowl.

In separate bowl, beat whites with tartar until soft peaks
form. add
remaining sugar, 2 tablespoons at a time; beat well after
each
addition. Add extract.

Sift 1/4 cup flour mixture over whites; fold in gently.
Fold in
remaining flour mixture, 1/4 cup at a time. Pour batter
into
ungreased, 10″ tube pan; bake 35-40 minutes. Turn pan
upside down on
wire rack and let cake cool in pan for 1 hour. The cake
should come
out of its own accord.

MMMMM

Hearty Potato and Vegetable Soup

Recipe By : , Premier Issue/Roberta Banghart
Serving Size : 8 Preparation Time :0:00
Categories : Carrots Healthwise
Potatoes Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 medium potatoes — peeled and sliced
2 carrots — diced
6 stalks celery — diced
2 quarts water
1 onion — chopped
6 tablespoons butter or margarine
6 tablespoons flour
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 cups milk

In a large kettle, cook potatoes, carrots and celery in water until tender,
about 20 minutes. Drain, reserving liquid and setting vegetables aside. In
the same kettle, saute onion in butter until soft. Stir in flour, salt and
pepper. gradually add milk, stirring constantly until thickened. Gently
stir in cooked vegetables. Add 1 cup or more of reserved cooking liquid
until soup is desired consistency.
MC formatting by bobbi744@sojourn.com

– – – – – – – – – – – – – – – – – –

Title: MEATBALLS WITH CARAWAY SEEDS
Categories: Diabetic, Main dish, Vegetables, Meats
Yield: 8 servings

2 c Lean Grd round; (15% fat)
1 Onion; minced fine
1 Egg
1 ts Lemon peel; grated fine
1/4 ts Pepper;
1/2 ts Salt;
1 tb Parsley flakes; dried
8 oz Raw potato; coarsely grated
2 1/2 c Water
4 Beef bouillion cubes;
1 ts Caraway seeds;
1 tb Water;

Mix first egiht ingredients; form into 16 meatballs.
Bring water to boil; dissolve bouillon cubes in water.
Add meatballs; cover tightly. Gently boil about 30
minutes. Remove meatballs from broth; stir arrowroot
and caraway seeds into 1 tb water; stir into garish
with parsley with parsley, if desired. (Stove remain
gravy in tightly covered in refrigerator for later use)

Food Exchange per serving: 1/4 STARCH/BREAD EXCHANGE +
2 LEAN MEAT EXCHANGES + 1 FAT EXCHANGE CAL: 182

Source: Recipes for Diabetics by Billie Little ( 1985
version)

Brought to you and yours via Nancy O’Brion and her

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