Title: Fat-Free Pineapple Upside Down Cake
Categories: Cakes, Low-fat
Yield: 12 servings

No-Stick cooking spray
1/3 c Brown sugar, packed
2 tb Light corn syrup (Karo)
3 ts Lemon juice
7 Canned pineapple rings
– well-drained
1 c Flour
1/4 c Cornstarch
1 1/2 ts Baking powder
1/2 ts Salt
1 c Sugar
2/3 c Skim milk
2 Egg whites
1/3 c Light corn syrup (Karo)
1 ts Vanilla

Spray 9-inch cake pan with cooking spray. Add brown sugar, corn syrup and
lemon juice; stir to combine. Place in 350 F oven 3 minutes. Arrange
pineapple rings and cherries in pan; set aside. In large bowl, combine
flour, corn starch, baking powder and salt. In medium bowl, stir sugar
and milk until sugar is almost dissolved. Add egg whites, corn syrup and
vanilla; stir until blended. Gradually add to flour mixture, stirring
until smooth. Pour into pan. Bake in 350 F oven 35 to 40 minutes or
until toothpick inserted in center comes out clean. Immediately loosen
edge of cake with spatula and invert onto serving plate. Remove pan.

Each serving provides: 200 Calories, 2 g protein, 47 g carbohydrate, 0 mg
cholesterol, 160 mg sodium

* Source: Karo pamphlet
* Typed for you by Karen Mintzias

—–

Title: PERSIAN CHICKEN PILAF
Categories: Poultry
Yield: 4 servings

3 tb Extra Virgin Olive Oil
1 lb Boneless, skinless chicken
-breast in 1/2″ pieces
1 ts Paprika
1/2 ts Cinnamon
1 pn Cardamom
1 lg Onion, chopped
6 1/4 oz Pkg Chicken Rice Pilaf Mix *
2 c Reduced sodium chicken broth
1/2 c Dried apricots
2 tb Grated orange zest
1/2 c Slivered almonds, toasted
-till fragrant

* Obviously the recipe recommends using Near East
Pilaf mix, but any packaged mix will do.

Toss chicken with paprika, cinnamon and cardamom. In
large nonstick skillet, heat 2 Tbsp olive oil over
medium heat. Add the chicken, cook 5 minutes, stirring
occasionally. Remove from skillet, set aside. In same
skillet, heat remaining 1 Tbsp olive oil over medium
heat. Add onion; cook 8 minutes, stirring
occasionally. Stir in rice pilaf mix, contents of
Spice Sack, broth, apricots, and orange zest; bring to
a boil. Cover; reduce heat to low. Simmer 15 minutes.
Stir in reserved chicken and almonds. Cover; continue
to simmer 5 to 10 minutes or until liquid is absorbed.

NOTES : From a Near East Rice Advertising Section in
Bon Appetit 9/95 Makes 4 Servings

—–

Title: Baked Swiss steak ***(grdg72b)
Categories: Casseroles, Main dish, Beef
Yield: 8 Servings

2 lb Round steak,)
1/3 c Flour
1/4 c Oil or shortening
1 1/2 ts Salt optional
1/8 ts Pepper
2 Onions; thinly sliced
1 cn Whole tomatoes
1 tb Worcestershire sauce

Trim fat from steak and cut into serving pieces. Pound flour into
both sides of steak. Heat fat in skillet; brown steak on both sides,
season with salt and pepper. Place in Pyrex dish; cover with onion
slices. In the same skillet, heat tomatoes, loosening brown bits from
the bottom of the skillet. Add Worcestershire sauce and season to
taste with salt and pepper. Pour over steak, cover with lid or foil
and bake at 350 for 2–2-1/2 hours, till fork tender.
Serve over rice, buttered noodles or mashed potatoes. FROM: JEAN
ALLEN (GRDG72B)

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POTATO LATKES

Recipe By : COOKING LIVE SHOW #CL8774
Serving Size : 0 Preparation Time :0:00
Categories : New Text Import

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds potatoes
2 large eggs
Salt
Oil for frying

Peel and finely grate the potatoes. Put them straight into cold
water, then
drain and squeeze them as dry as you can by pressing them with your
hands
in a colander. This is to remove the starchy liquid, which could make
the
latkes soggy.

Beat the eggs lightly with salt, add to the potatoes, and stir well.
Film
the bottom of a frying pan with oil and heat. Take serving-spoonfuls,
or as
much as 1/4 cup, of the mixture, and drop into the hot oil. Flatten a
little, and lower the heat so that the fritters cook through evenly.
When
one side is brown, turn over and brown the other. Lift out and serve
very
hot.

Yield: 6 serving

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NOTES : (Recipes courtesy of Claudia Roden, The Book of Jewish Food

Golden Vegetable Noodle Soup

Recipe By : The (Almost) No Fat Cookbook by Bryanna Clark Grogan p89
Serving Size : 6 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 onion, large — chopped
1/2 cup celery — chopped
1 garlic clove — minced
8 cups hot water
1/2 cup split peas, yellow — rinse
1/2 tsp tumeric
1 bay leaf
1 cup whole wheat pasta — broken
1 cup peas, frozen
1/2 cup carrot — chopped
1/2 cup parsley, fresh — chopped
1/3 cup nutritional yeast flakes
1 tablespoon salt (optional-I omit)
1/2 tablespoon soy sauce
1/2 tablespoon Balsamic vinegar

In a large pot, steam-fry until tender the onion,celery and garlic.
Add and simmer for 1 hour water, split peas, tumeric and bay leaf. Add the rest
of the ingredients.
Cook just until the noodles are soft and the carrots are tender, adding pepper
if you like. If you’re fighting a cold, a dash of cayenne in this soup is just
what the doctor ordered!

Per serving: 159 cal; 9g prot; 29g carb; 0g fat;

NOTE: I made this soup using 2 c tomato juice and 16 oz. frozen peas and carro
ts.

– – – – – – – – – – – – – – – – – –

GARLIC SOUP (VEG TIMES)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups Appetizers
Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 qt Water
4 Potatoes, diced
1 Carrot, diced
2 Celery stalks, diced
1 Onion, diced
2 lg Bulbs garlic, peeled
1/2 ts Thyme
1 d Cayenne
Salt to taste

Bring water to a boil. Add vegetables, garlic
spices. Cook over medium heat for 20 to 30 minutes.
Puree serve.

“Vegetarian Times Cookbook”

– – – – – – – – – – – – – – – – – –

QUAKER’S: SCOTTISH OAT SCONES

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c All-purpose flour
1 c QUAKER Oats uncooked
-(quick or old fashioned)
1/4 c Sugar
1 tb Baking powder
1/4 ts Salt (optional)
1/2 c Margarine or butter, chilled
1/2 c Currants
1/3 c Milk
1 Egg, lightly beaten
1 tb Sugar
1/8 ts Ground cinnamon

Heat oven to 400 F. Lightly grease cookie sheet.
Combine flour, oats, sugar, baking powder and salt;
mix well. Cut in margarine with pastry blender or 2
knives until mixture resembles coarse crumbs. Stir in
currants. Add combined milk and egg; mix with fork
just until dry ingredients are moistened. Turn out
onto lightly floured surface; knead gently 8 to 10
times. Roll or pat dough into 8-inch circle about
l/2-inch thick. Sprinkle with combined 1 tablespoon
sugar and cinnamon. Cut into 10 wedges; place on
prepared cookie sheet. Bake 12 to 15 minutes or until
light golden brown. Serve warm.

VARIATIONS: Substitute raisins, diced dried mixed
fruit, dried cherries, cranberries or blueberries for
currants, if desired.

Nutrition Information: 1 scone Calories 240, Calories
From Fat 99, Total Fat 11g, Saturated Fat 2g,
Cholesterol 20mg, Sodium 275mg, Total Carbohydrates
32g, Dietary Fiber 2g, Protein 4g

– – – – – – – – – – – – – – – – – –

Title: Pumpkin Pie
Categories: Diabetic, Pies, Desserts, Holidays
Yield: 8 servings

MMMMM——————–PUMPKIN PIE FILLING————————-
1 1/2 c Pumpkin; Canned Or Fresh 1/4 ts Ground Nutmeg; Or To Taste
-Cooked 1/4 ts Ground Cloves; Or To Taste
Non Nutritive Sweetener 2 lg Eggs; Slightly Beaten
-Equivalent To 3/4 C 1 1/4 c Nonfat Milk
-Sugar 2 c Nonfat Evaporated Milk
1/2 ts Salt ;Pastry For One 9-Inch Pie
1 1/4 ts Cinnamon -Crust, Unbaked
1/2 ts Ground Ginger; Or To Taste

MMMMM————————-PIE CRUST——————————
1 1/3 c Flour; Sifted 1/2 c Diet Margarine; Melted
1/2 ts Salt 2 tb ;Cold Water

Preheat the oven to 400 Degrees F. Combine the pumpkin, sweetener,
salt, and spices, blending well then blend in the eggs, milk, and
evaporated milk. Pour into the unbaked pastry shell and bake until a
knife inserted between the center and outside come out clean. Cool
to room temperature before serving.

Exchanges Per Serving: 1 Serving = 1/4 Lean Meat, 3/4 Milk, 1/6 Bread
Calories Per Serving: Filling = 135 Pastry = 110

Pie Crust:

Sift the flour and salt together, then dribble th margarine over the
surfae. Stir, with a fork, until completely mixed then add the water
to the margarine-flour mixture and stir until a smooth ball if
formed. Roll out the dough to fit the pie pan. Place in the pie pan
and flue the edges with the fork. Refrigerate if the crust is to be
filled prior to baking. If baked unfilled, make several cuts with a
sharp knife in the bottom and sides of the crust. Bake at 450
degrees F for 13 to 15 minutes or until golden brown.

Exchanges Per Serving: 1/8 Crust = 1 Bread, 1 1/2 fat Calories Per
Serving: 130

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Title: Frozen Pineapple Salad
Categories: Salads, Fruits, Nuts
Yield: 6 servings

2 tb Flour
1 c Pineapple juice
1/2 c Butter
1/8 c Sugar
1/16 ts Salt
1 Egg
2 tb Lemon juice
4 sl Pineapple; cut fine
2 Oranges
1/4 c Nuts; chopped
10 Marshmallows
8 Maraschino cherries
1 pt Whipped cream

Make a paste of flour and pineapple juice, then gradually add
remainder of juice. Add butter, sugar and salt. Cook in top of double
boiler for approximately 10 minutes. Add the egg, slightly beaten.
Continue to cook for a few minutes, stirring occasionally; then cool
and add lemon juice. Add pineapple, oranges, nuts, marshmallows and
cherries; then fold in whipped cream. Pour into freezing tray and
allow to freeze.

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Title: Strawberry Yogurt Cooler
Categories: Diabetic, Fruits, Desserts, Snacks
Yield: 2 sweet ones

1 c Strawberries; sliced 1 c Sparkling mineral water;
1/2 c Plain nonfat yogurt; Or sletzer or club soda

Combine ingredients in a blender or food processor, process until
smooth. Pour into chilled glasses and serve.
Food Exchange per serving: 1/2 NONFAT MILK EXCHANGE; CAL: 54; PRO: 4g;
CAR: 10g; FAT: TRACE; CHO: 1mg; SOD: 70;

Souce: Joslin Diabetes Gourmet Cookbook by Bonnie Sander Polin, Ph.D.
and Frances Towner Giedt.

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