2 large sweet onions
1 (7-ounce) package corn flakes cereal, crushed
1 teaspoon seasoned salt
2 teaspoons sugar
1 teaspoon paprika
1 cup egg substitute (or 3 egg whites)
Vegetable cooking spray

Makes: 4 servings.

Cut each onion into 4 thick slices; separate into rings, reserving small
rings for other uses. Set aside.
Combine cereal and next 3 ingredients; divide in half, and set aside.
Beat egg substitute at high speed with an electric mixer until soft peaks
form. Dip half of onion rings in egg substitute; dredge in half of crumb
mixture. Place in a single layer on baking sheets coated with cooking spray.
Repeat procedure with remaining onion rings and crumb mixture. Bake at 375
degrees for 15 minutes or until crisp; serve warm.
(254 calories [2% from fat] per serving).

Source: Southern Living, October 1993

10.8g protein, 0.5g fat (0.1g saturated), 50.6g carbohydrate, 2.2g fiber,
0mg cholesterol, 1,178mg sodium, and 39mg calcium.

FLUFFY LEMON CHEESECAKE

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pies Desserts
Cheese/Eggs

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Reduced fat graham cracker
-crust
15 oz Fat-free or reduced fat
-ricotta cheese
1/2 c Sugar
1/3 c Skim milk or 1% milk
2 tb Flour
2 tb Lemon juice
1 t Finely grated lemon peel
1 t Vanilla
1/4 ts Salt

1. Combine ricotta cheese, sugar, milk, flour, lemon
juice, lemon peel, vanilla and salt in a bowl. Beat
with electric mixer at medium speed until fairly
smooth.

2. Add eggs; beat until well combined.

3. Pour into pie crust; bake at 350F for 40 minutes
or until center is almost set. Cool completely on
wire rack. Cover with dome from graham-cracker crust
and refrigerate at least 3 hours.

– – – – – – – – – – – – – – – – – –

Garlicky Baked Vegetables with Spoon Bread Topping

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Creole Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

2 tb Butter or margarine,melted

3 Garlic cloves,large,pressed

2 ts Flour,all-purpose

1 ts Salt

1/4 ts Lemon-pepper seasoning

1/8 ts Rosemary,crushed

2 c Peas,shelled,fresh

2 c Potatoes,peeled,thin sliced

1/3 c Onion,thinly sliced

2 Tomatoes,med,peel/thin slice

– – – – – – – – – – – – – – – – – –

Title: LEEKS VINAIGRETTE
Categories: Diabetic, Side dish, Vegetables
Yield: 4 sweet ones

8 md Size leeks, trimmed well
-washed
1 tb Balsamic vinaigrette

Split the trimmed leeks lengthwise, leaving the white
root ends whole. Make certain all sand is rinsed away.
Bundle leeks and tie with string. Drop into saucepan
of boiling water and simmer, covered, about 12
minutes, until just tender. Serve immediately with
vinaigrette, or place in iced water to stop cooking,
and serve chilled. Food Exchanges per serving: 1
VEGTABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 76; CHO: Omg;
CAR: 8g; PRO: 1g; SOD: 46mg; FAT: 5g;

Source: The Art of Cooking for the Diabetes Cuisine by
Betty Marks; Brought to you and yours via Nancy

—–

Sirloin Dry Rub

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 TBS Ground Cinnamon
1 TBS Paprika
1 TBS Ground Coriander
1 TBS Sugar
2 Tsp Cayenne Pepper
1 TBS Salt

– – – – – – – – – – – – – – – – – –

Title: CRUNCHY VEGETABLE SALAD
Categories: Salads, Vegetables
Yield: 1 servings

2 c Cauliflowerets
2 c Broccoli florets
2 Carrots, thinly sliced
1 sm Zucchini, sliced
1 sm Red onion, sliced
1 To 1-1/2 cups Italian salad
-dressing

Combine vegetables in a large mixing bowl. Pour salad
dressing over and toss to coat evenly. Refrigerate
until serving time.

Yield: 4-6 servings.

From the files of Al Rice, North Pole Alaska. Feb
1994

—–

MIXED MEDLEY STIR-FRY

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Sesame oil
2 lg Garlic cloves — minced
2 tb Fresh ginger — grated
1 pk Mori-Nu silken extra firm
-tofu — drained andcut into
-1/2 inch cubes
1/4 lb Each:
-broccoli florets
-snow peas (stems trimmed)
1/2 c Each:
-red pepper — slivered
-yellow pepper — slivered
-leek — thinly sliced
1 c Mushrooms — sliced
8 oz Pineapple chunks, canned
-drained, liquid reserved
1/2 c Mandarin orange segments
1/4 c Light soy sauce
2 tb Tomato sauce
1 tb Cornstarch

In sesame oil, saute garlic ginger and tofu until
lightly browned. Remove tofu and set aside.

Add next 9 ingredients in order given. Stir firy
until vegetables are just crisp-tender.

Separately combine reserved pineapple liquid, soy
sauce, tomato sauce and cornstarch until smooth. Stir
into wok, thoroughly coating ingredients. Add tofu
cubes.

Serve hot over rice.

Makes 6 servings of 1 cup each.

From DEEANNE’s recipe files

– – – – – – – – – – – – – – – – – –

BRAN MUFFINS, JOYCE’S

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Shortening
1/4 c Molasses
1 Egg
1 c All bran
3/4 c Milk
1 c Flour
2 1/2 ts Baking powder
1/2 ts Salt

Mix well shortening and sugar, add egg and beat
well.Stir in all bran and milk and let set until most
of moisture is taken up.Sift to-gether flour salt and
baking powder and add to first mixture and stir only
until combined. Put in muffin pans and bake in 400 F
oven 30 min.

– – – – – – – – – – – – – – – – – –

AZTEC CORN SOUP

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups/stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
— ——–LISA CRAWLEY
TSPN00B——————-
1/4 c Butter
3 1/2 c Fresh Corn — cut from cob
1 cl Garlic — minced or pressed
1 c Chicken Stock
2 c Milk
1 t Oregano Leaves
4 oz Cn Green Chilies — diced
4 oz Jack Cheese — shredded
Salt
1 lg Tomato — cored and diced
1/4 c Fresh Cilantro — chopped

in a 5-6qt pan, melt butter over med. heat. Add corn
and garlic; cook, stirring, until corn is hot and
darker golden in color (about 2 min). Remove from
heat. Whirl stock and 2 c of the corn mixture in a
food processor or blender until smooth; add to
remaining corn mixture in pan. Stir in milk, oregano
and chilies; bring to a boil over med. heat stirring
constantly. Remove from heat and stir in cheese.
Season to taste with salt. Garnish individual
servings w/ tomato and cilantro. Makes 4-6 servings.

– – – – – – – – – – – – – – – – – –

Five Way Chili

Recipe By : Cooking With Gas, Meals In Minutes
Serving Size : 6 Preparation Time :0:15
Categories : Bean Ground Chicken Breast

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 tsp olive oil
1 1/2 lbs ground chicken breast, skinless — cooked
1/2 c onions — chopped
1/2 c bell peppers — chopped
2 cloves garlic — minced
14 1/2 ozs crushed tomatoes
8 ozs no-salt-added tomato sauce
3 tbsps chili powder
2 tbsps cocoa powder
1/2 tsp cinnamon
1/2 tsp cumin
1/4 tsp allspice
1/8 tsp cloves
3/4 tsp salt
1/2 tsp black pepper
1 lb spaghetti, thin — cooked
15 ozs dark red kidney beans — drained
3/4 c onions — chopped
3/4 c fat-free cheddar cheese — grated

Heat oil over medium-high flame. Add chicken, onions, bell peppers, and
garlic. Cook until chicken is no longer pink and vegetables are tender.
Stir in tomatoes, tomato sauce, chili powder, cocoa powder, cinnamon,
cumin, allspice, cloves, salt, and black pepper. Heat to boiling over high
flame. Reduce flame and simmer 20 minutes more. Meanwhile, heat beans in a
saucepan over medium flame.

– – – – – – – – – – – – – – – – – –

Per serving: 471 Calories; 4g Fat (7% calories from fat); 41g Protein; 82g
Carbohydrate; 60mg Cholesterol; 1186mg Sodium

NOTES : Serve chili over spaghetti. Top with beans, remaining onions, and
cheese.