Title: VEGETABLE AND PORK STIR-FRY
Categories: Chinese, Pork, Microwave
Yield: 4 servings

1 lb Lean boneless pork
2/3 c Dry sherry
1/4 c Hoisin sauce
1 tb Fresh ginger, grated
3 Cloves garlic, minced
1/2 lb Baby carrots (or carrots cut
-in 2-inch pieces)
1 tb Cornstarch
Nonstick spray coating
2 c Fresh pea pods , halved
-crosswise (OR 6 oz
Frozen pea pods, thawed and
-halved crosswise)
1 tb Cooking oil
1 cn Oyster, straw, or shiitake
-mushrooms, drained
And cut into bite-size
-pieces (15 oz)
2 c Bok choy or cabbage,
-shredded

Partially freeze pork; cut on the bias into thin,
bite-size strips. Place pork in a plastic bag set in a
shallow baking dish. Combine sherry, hoisin sauce,
ginger, garlic and 1/2 cup water; pour over pork.
Close bag and marinate meat for 15 minutes at room
temperature or 1 to 2 hours in refrigerator.
Meanwhile, cook carrots, covered, in a small amount of
boiling salted water for 5 minutes; drain. Drain pork
; save marinade. Stir cornstarch into marinade and set
aside. Spray a wok or 12 inch skillet with nonstick
spray coating. Preheat over high heat. Add carrots;
stir-fry for 2 minutes. Add peapods; stir-fry for 2
minutes more. Remove vegetables from the wok. Add oil
to the wok. Stir-fry pork, half at a time, until no
pink remains, 2 to 3 minutes. Return all of the pork
to wok; push away from center. Stir marinade mixture
and add to center of wok. Cook and stir until bubbly.
Cook and stir for 1 minute more. Return vegetables to
wok; add mushrooms. Cook and stir for 1 minute more.
Serve over bok choy or cabbage leaves.

MICROWAVE DIRECTIONS: Freeze, slice and marinate pork
as above. In a 1-quart microwave casserole, combine
carrots and 2 tablespoons water. Micro-cook on High
for 3 minutes; drain. Preheat a 10-inch microwave
browning dish on High for 5 minutes. Meanwhile, drain
pork; save marinade. Increase cornstarch to 4
teaspoons; stir into marinade and set aside. Decrease
oil to 1 teaspoon, and add to browning dish; spread
with wooden spoon. Add pork. Cook, uncovered, on
High for 4 to 5 minutes or until no pink remains,
stirring twice. Remove pork and juices from browning
dish and set aside. Add carrots and peapods to
browning dish. Cook, covered, on High, for 2 minutes,
stirring twice. Stir pork and juices into the
vegetables. Add mushrooms. Stir marinade; add to
dish, mixing well. Cook, uncovered, for 6 to 7
minutes, stirring every 2 minutes. Continue cooking
for 30 seconds more. Serve as directed.

LOW CALORIE RECIPES; Summer 1988

Posted by Fred Peters.

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Title: MIRACLE SOUP
Categories: Soups
Yield: 6 servings

1/2 ea Cabbage
1 ea Onion
1 ea Green pepper
2 ea Stalks of celery sliced
28 oz Can tomatoes
1 pk Onion soup mix
3 c Water or more

Bring all to boil and boil 10 min.Cover and simmer
till vegetables are tender.

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SOY NOG

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Peeled cubed butternut
— squash
2 c Vanilla soy milk
3 tb Brown rice syrup
2 1/2 tb Fruit flavoured lecithin
— granules
1/4 ts Nutmeg
1/4 ts Vanilla extract
4 tb Unsalted mirin, optional

Steam squash for 20 minutes or till soft. Drain let cool for 5 minutes.
Transfer to a blender, add remaining ingredients blend till smooth.
Refrigerate for 30 minutes.

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Title: WASABI-GINGER BUTTER
Categories: Spices, Dips
Yield: 8 servings

1 tb Wasabi powder
1 Gingerroot section, minced
1 tb Lemon juice
1 1/2 ts Water
1/4 c Butter unsalted, room temp.
1 ts Salt Kosher

Mix water and wasabi powder then let stand for 5 minutes. Chop the
gingerroot then add the butter and process until creamy. Add the
wasabi paste, lemon juice, and salt then process until smooth. Scrape
all the mixture onto a sheet of waxed paper then shape into a small
log about 2 inches long. Refrigerate until firm. To serve, cut into
1/4 inch sections and melt over hot fish or beef. Will keep several
days if refrigerated. Makes about 1/4 cup…..enough for 8 servings.

Serve over grilled fish or beef. Green color is particularly
attractive on salmon.

MMMMM

FRUITY BUCKWHEAT MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Flour
1 c Peeled, cored, finely
Choppped Granny Smith
Apples
3/4 c Buckwheat flour
1/3 c Sugar
1/4 c Chopped, pitted dates
1 1/2 ts Baking powder
1/4 ts Baking soda
1/8 ts Salt
3/4 c Non fat buttermilk
2 tb Oil
1 Egg, lightly beaten

combine flour, apples, buckwheat flour, sugar, dates,
baking powder,baking soda and salt in large bowl.
Make well in centre of mixture. combine buttermilk,
oil and egg in another bowl and add to dry
ingredients, stirring just until moistened. divide
batter evenly among muffin cups coated with cooking
spray. Bake at 375F for 20 minutes. Remove from pan
immediately. Let cool on wire racks. Makes 12 muffins

Origin: Journal American, January 13 1993 Shared by:
Sharon Stevens

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QUICK CHICKEN NOODLE SOUP

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Soups Poultry
Pasta

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 qt Water
5 Chicken bouillon cubes
1 c Thinly sliced carrot
1/2 c Chopped celery
1/2 c Finely chopped onion
1 Bay leaf
1 t Salt
1/4 ts Ground black pepper
1/4 ts Poultry seasoning
3 c Chopped cooked chicken
6 oz Medium Egg Noodles
– uncooked

In 6-quart saucepan, combine all ingredients except
chicken and noodles; heat to boiling. Add chicken and
noodles; cook uncovered, stirring occasionally, 8
minutes or until noodles and vegetables are tender.
Discard bay leaf. 10 to 12 servings.

Recipe may be reprinted courtesy of the Hershey

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Title: Braised Steak and Green Pepper
Categories: Diabetic, Meats, Main dish, Vegetables
Yield: 6 servings

1 1/2 lb Lean steak, cut 1/4″ strips 1 c Canned tomatoes with juice
2 tb All purpose flour 1 md Onion, sliced
1/2 ts Salt 1 Clove garlic, finely
chopped
1/4 ts Freshly ground pepper Or 1/2 tsp garlic powder
1 tb Vegetable oil 1 lg Green pepper, cut in strips
1 3/4 c Beef broth 1 1/2 ts Worcestershire sauce

Chunks of zucchini may be used instead of green pepper.

Coat strips of round steak with flour mixed with salt and pepper.
Heat oil in a large frypan. Brown meat on all sides, drain off any
fat.

Add broth, tomato juice (reserving the tomato pieces for later),
onion and garlic to the meat. Cover and simmer about 1 hour until
meat is tender. Add tomato pieces, green pepper strips and
Worcestershire sauce. Stir-cook 4 to 5 minutes longer.

Good served with rice. Tested by Alice Rodier March 94.

1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6
grams carbohydrate, 23 grams protein, 11 grams fat.

Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth
Rodier March 94.

MMMMM

MOROCCAN CHICK PEAS

2 Cans chick peas (garbanzos)
2 quarts cold water (original) I used canned tomatoes
1 bay leaf
2 teas. Organic Gourmet veggie broth
2 cloves garlic, crushed
1 cup chopped onion
2 T’s chopped parsley
1 cinnamon stick
1 teas. grnd. ginger
1 teas. grnd. turmeric
1/4 teas. grnd pepper
1/2 to 3/4 cups raisins to taste

Saute onions in water with 1/4 teas. veggie broth.

Place garbanzos in large soup pot and add water (tomatoes) to cover. Add
1 3/4 teas. veggie broth.
Bring to boil. Add bay leaf, and all remaining ingredients except raisins.

Heat and then add raisins. Great with some brown basmatic rice.

Title: DILL PICKLE SOUP – PC
Categories: Soups/stews, Pickle/reli, Poland
Yield: 1 Unknown

7 c ;water
1 1/2 lb Soup bones
8 oz Mixed vegetables
1 c Dill pickles; shredded
1/2 c To 1 cup sour cream
4 tb Flour
1 c Dill pickle juice
Salt

Rinse vegetables and soup bone, clean, prepare stock and drain
off.

Shred dill pickles into fine strips.

Garnish soup with flour and cream, bring to the boil; add uncooked
dill pickles and pickle juice, salt to taste. Heat.

(The shredded pickles may also be added when cooked.)

Serve with potatoes, dropped noodles or cooked farina cooled and
cut into cubes. _Polish Cookbook_, Zofia Czerny, 1961 1975.
Panstwowe Wydawnictwo Ekonomiczne, Warsaw. Typos by Jeff Pruett From:
Jeff Pruett Date: 16 Apr 97

MMMMM

French-Style Cream Cheese Spread

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 package 8 oz soft cream cheese
1/4 cup Margarine or butter — soft
1 Clove garlic — minced
1 tablespoon Snipped parsley
1 tablespoon Water
2 teaspoons White wine vinegar
1 teaspoon Worchestershire sauce
1 teaspoon Herbes de Provence — crushed
1/4 teaspoon Seasoning salt
Fresh thyme (optional)
Assorted crackers

1. In a medium bowl, stir together the cream cheese, margarine or butter,
garlic, parsley, water, vinegar, Worchestershire sauce, Herbes de Provence,
and seasoning salt. Cover and refrigerate over- night.

2. To serve, garnish with fresh thyme, if desired. Serve with crackers.

Herbes de Provence: In a small storage container, combine 1 T dried marjoram, 1
T dried thyme, 1 T dried savory, 1 t dried basil, 1 t dried rosemary, 1/2 t
dried sage, and 1/2 t dried fennel seed. Store in airtight container.
Crush before using.

Makes: 1 1/3 cups Source: Good Housekeeping Magazine, Dec. 1992=20
Calories: 58 per tablespoon; 6 gm fat; 1 gm protein; 72 mg sodium

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