Chinese Beef with Vegetables (Lf)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Low Fat Meats
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 teaspoon Peanut oil
2 teaspoons Water
12 ounces Round steak; trimmed of fat — cut diagonally into

1 medium Onion — chopped
1/4 teaspoon Ground ginger
2 cups Broccoli — chopped
Carrots — sliced
1 cup Beef stock
1 cup Snow peas
1/2 cup Water chestnuts — drained
sliced
1/2 cup Bean sprouts
1 tablespoon Soy sauce
1 tablespoon Cornstarch
—–PER SERVING—–
*cals
*mg chol
*gm dietary fiber
*gm fat
*mg sodium (analyses do not — include the rice, wh

1gm of fat per — 1/2 cup

Place oil and water in large skillet or wok and heat over med-high heat.
Add meat and onion and brown lightly. Add remaining ingredients except soy
sauce and cornstarch. Cover and cook until vegetables are just tender. Mix
the soy sauce and cornstarch together to make a paste. Stir into the other
ingredients and cook, stirring occasionally, until thickened. Serve with
brown rice. Makes 4 servings.

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Spiced Baked Doughnuts

Recipe By : AOL
Serving Size : 1 Preparation Time :0:00
Categories : Doughnuts

Amount Measure Ingredient — Preparation Method
– ——– ———— ——————————–
1 1/2 cups all purpose flour
1/2 cup plus 1 tablespoon sugar
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 cup low-fat milk
1/4 cup margarine melted
1/4 cup egg substitute
1/2 teaspoon vanilla
2 tablespoons sugar
cooking spray

Combine flour, sugar, baking powder, cinnamon, nutmeg and
salt in a large bowl, making a well in center of mixture.
Combine milk and margarine, egg, vanilla, stirring just
until moistened.

Spoon batter by 2 heaping tablespoons into each of a
minibundtette pan coated with cooking spray. Smooth tops
with a knife. Bake at 400 for 12 minutes or until toothpick
comes out clean. Remove from pan immediately…Repeat.

Sift powdered sugar over doughnuts…

– – – – – – – – – – – – – – – – – –

NOTES : can susbitute 2 egg whites for the egg sub. canola
oil for the margarine and no fat buttermilk for the milk…
Calories 154 each

Snow Pea Pear Salad

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Salads Chinese

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 cup Plain Yogurt
8 Radicchio Leaves
2 tablespoon Pineapple Juice
3 Green Onions — Thinly Sliced
1/2 teaspoon Sugar
2 tablespoon Chopped Walnuts Toasted
1 lg Firm — Ripe Pear
20 Snow Peas Divided
1 teaspoon Lime Juice

Combine Yogurt, Pineapple Juice Sugar in A Bowl. Stir Well Set Aside.
Cook Snow Peas in A Small Amount Of Boiling Water 15 Seconds. Drain Well.
Cut The Pear in Half Lengthwise, Core Cut Lengthwise Into Thin Slices.
Brush With Lime Juice. Arrange Snow Peas Pears On Each Of 4 Radicchio Lined
Salad Plates. Drizzle Each With 1 1/2 T. Yogurt Mixture. Sprinkle With Green
Onions Walnuts.

– – – – – – – – – – – – – – – – – –

Date: Wed, 06 Oct 93 18:39:54 PDT
From: J. Ari Kornfeld

Tina posted some cookie recipes a couple of weeks ago (taken from
Eating Well magazine.) well I played with the recipe a bit and came up
with the following. I really like the results.
Last batch I accidentally skipped the egg replacer and the cookies
still came out great! so they are excluded here too. You may want to
experiment with this for different textures.

Banana-Date-Oatmeal Cookies
—————

1/2 Cup packed brown sugar
1/2 Cup Honey
2 large bananas (at least two cups mashed)
1 Tbsp vanilla extract
3/4 Cup chopped dates
2 Cups rolled oats, toasted
1/2 Cup rolled wheat flakes, toasted
1 Cup cake flour (all-purpose is okay but not as tender)
1 tsp baking soda
2 tsp ground cinnamon
1/2 tsp salt
some whole wheat flour (see instructions)

oven: 350 F
line 2 baking sheets with parchment or coat with non-stick spray
or use a non-stick tray.

Toasting oats: Heat a large skillet over medium/low-high flame and
add half the oats. Toast, stiring frequently until the oats begin
to color and become fragrant (5 minutes or so).

Mash bannana and mix with wet ingredients and brown sugar. If
banana isn’t overripe microwave a bit to make it mushy (30 seconds?)

Toast the grains a cup at a time and add them to the wet mixture as
the next batch is toasting. (This allows the grains to soak up some
moisture.)

Stir in remaining ingredients.

Pour some whole wheat flour into a dish. Scoop up around a
tablespoonful of the dough and dip one side into the whole wheat
flour. Stick the floured side onto the baking sheet (this will
prevent sticking both during baking and during storage.)

Bake for 10-12 minutes, or until lightly browned. Transfer cookies
to a wire rack to cool. Makes 3 dozen cookies.

Storage: I have had no problem storing these cookies for several
days. Store in an airtight container.

Notes: Because there is no fat to help them spread, the cookies will
be kind of lumpy. Do toast the oats, it ads depth to the flavor.

ALTERNATIVE: Take the original recipe and substiture one bananan for
the apple sauce. This produces a very dry (crunchy) cookie as opposed
to the chewy cookies of this recipe.

Barbecued Chicken Sandwich (Gr)

Recipe By : GRILLIN’ CHILLIN’ SHOW #GR3633
Serving Size : 1 Preparation Time :0:00
Categories : Chicken-Lm Sandwich-Lm

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 whole (3 1/2-pound) chickens
3 tablespoons dry rub #1
–dry rub #1–
1 tablespoon paprika — hungarian
1/2 teaspoon celery salt
1/2 teaspoon sugar
1/2 teaspoon sage
1/2 teaspoon mustard
1/2 teaspoon chipotle powder
–barbecue sauce–
1 tablespoon peanut oil
2 tablespoons minced onion
1 1/2 cups cider vinegar
1 cup ketchup
3 tablespoons dry rub #1
2 tablespoons brown sugar
1 cup coffee
1 tablespoon mustard
2 cloves minced garlic

Dry Rub: Mix all ingredients well and reserve in refrigerator, covered
tightly. Will keep for up to 2 weeks.

Barbecue Sauce: In a saucepan, heat peanut oil. Add garlic and onion. Cook
until soft. Add remaining ingredients and simmer until thickened.

Chicken: Rub the chicken inside and out, with dry rub #1, making sure to
get under the skin as much as possible. Massage the bird well and
refrigerate overnight.

Prepare the grill with soaked wood chips. Split the chicken in half and
cook on the grill over slow heat for 45 minutes or until cooked.

Allow the chicken to cool slightly. Pick the meat off the bone, remove the
skin. Chop the chicken lightly and mix with 1 cup of the barbecue sauce.
Serve on white bun with cole slaw.

Busted by Gail Shermeyer <4paws@netrax.net> on Jul 12, 97

– – – – – – – – – – – – – – – – – –

Title: Lemon Squares
Categories: Cookies, Crisco.008
Yield: 24 cookies

MMMMM—————————-BASE———————————
3/4 c Flour, All Purpose
1/3 c Brown Sugar, Firmly Packed
1/4 c Butter Flavor Crisco
1 tb Milk -=PLUS=-
1 1/2 ts Milk

MMMMM————————–FILLING——————————-
2 Eggs
1 c Sugar, Granulated
1/2 ts Baking Powder
1/4 ts Salt
2 ts Lemon Peel, Grated (opt) *
2 tb Lemon Juice *
Confectioners Sugar

Preparation Time: 20 Minutes Bake Time: 41 Minutes

* Lime Variation: Lime juice and lime peel may be substituted for the
lemon juice and peel.

1. Heat oven to 350 F.

2. For Base: Combine flour and brown sugar in small bowl at low speed
of electric mixer. Add Butter Flavor Crisco. Mix until fine crumbs
form. Sprinkle milk over crumbs. Mix until even crumbs form. Spread
in ungreased 8x8x2 inch pan. Bake at 350 for 16 minutes.

3. For Filling: Combine eggs, granulated sugar, baking powder, salt,
lemon peel and lemon juice in medium bowl at medium high speed of
electric mixer. Beat 3 minutes until light and fluffy. Pour over hot
crust. Return to oven. Bake 25 minutes, or until firm in center when
touched. Cool. Cut into squares about 1 1/2 x 1 1/2 inches. Sift
confectioners sugar over squares just before serving.

Makes 24 squares.

Source: Butter Flavor Crisco Cookie Collection, page 9.
Shared by: David Knight

MMMMM

Title: Lemon-Basil Carrot Bundles
Categories: Appetizers
Yield: 20 servings

6 md Carrots Scraped
1/4 c Water
1 tb Lemon Juice
1 ts Sugar
1 cl Garlic Minced
1 ts Dried Whole Basil
1/4 ts Grated Lemon Rind
1 tb Olive Oil
6 Green Onions
3 Lemons Thinly Sliced

Cut Carrots Into 80 (2 /1/4 Inch) Strips. Combine Carrots, Water,
Lemon Juice, Sugar Garlic in A Nonaluminum Saucepan; Cover.
Cookover Medium Heat 6 To 8 Min. OR Until Carrots Are Crisp-Tender.
Remove From Heat. Place Carrots in A Shall Bowl; Reserving Cooking
Liquid in Saucepan. Add Basil, Lemon Rind Oil To Cooking Liquid
Set Aside. Trim White Portion From Green Onions. Place Tops in A
Large Boil. Add Boiling Water To Cover. Drain Immediately Rinse
Under Cold Water. Cut Tops Into 20 Narrow Strips. Gather 4 Carrot
Strips Into A Bundle Tie With Onion Strip. Repeat Procedure With
Remainingcarrots Onions Strips. Place Bundles in A Large Shallow
Bowl. Pour Basil Mixture Over Bundles; Cover Chill At Least 1 Hour.
Remove Bundles From Liquid, Using A Slotted Spoon; Discard Liquid.
Arrange Bundles On A Serving Platter Lined With Lemon Slices If
Desired.
Fat 0.3. Chol. 0.

MMMMM

Southwestern Spice Rub

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : New Text Import

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Tbsp. cumin seeds
1 tsp. coriander seeds
8 dried chilies — stemmed and seeded
1 Tbsp. brown sugar
1 tsp. ground cinnamon
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. ground red pepper

Cook cumin and coriander seeds in a small skillet over low heat, stirring
constantly, for 3 minutes. Combine seeds, chilies, and remaining
ingredients in a blender; process until mixture resembles coarse powder.
Store in airtight container. Yield: 2/3 cup. Directions for gift card:
Sprinkle Southwestern spice rub on chicken, beef and pork before
grilling, broiling or baking

– – – – – – – – – – – – – – – – – –

“JAMMY MUFFINS”

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Breads Quick

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb AM Unrefined Vegetable Oil
1/4 c Raw honey
2 c Whole Grain Bran Muffin Mix
— (Arrowhead Mills)
1 Egg beaten or egg replacer
1 c Water

Prepare Whole Grain Bran Muffin Mix according to
package directions. Before baking, spoon 1 teaspoon
apple butter (or favorite flavor) into center of the
unbaked muffin. Bake at 350 degrees F. for 25-30
minutes.

Source: Arrowhead Mills “Whole Grain Muffins” tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

– – – – – – – – – – – – – – – – – –

Title: APPLE-CHICKEN SALAD-(MARINADED)
Categories: Cyberealm, Salads, Main dish
Yield: 4 servings

———————-FROM LOIS FLACK———————-

—————-CYBEREALM BBS (315)786-1120—————-

————————-MARINADE————————-
1/4 c Frozen apple juice-
-concentrate, thawed
2 tb Salad oil
2 tb Soy sauce
1 tb White wine vinegar
1 ts Dried savory, crushed

————————–CHICKEN————————–
4 md Skinless, boneless chicken
-breast halves (12 ounces)

————————-DRESSING————————-
3/4 c Mayonnaise or salad dressing
1/4 c Apple juice concentrate
1/4 ts Salt
1/4 ts Pepper

—————————SALAD—————————
3 c Torn romaine lettuce
2 c Torn red leaf lettuce
1/2 c Broken pecans or walnuts
1/3 c Red onion rings
2 md Apples, cored sliced

* NOTE: This recipe needs to be prepared ahead of
time! *

For marinade: In a small bowl combine apple juice
concentrate, salad oil, soy sauce, vinegar, and savory.

For chicken: Place chicken breasts in a plastic bag
in a shallow dish. Pour marinade over chicken. Close
bag. Refrigerate about 4 hours, turning once. Remove
meat, reserving marinade. Pat chicken dry with paper
towels.

Place chicken on a rack of an unheated broiler pan.
Broil about 4 to 6 inches from heat for 8 to 10
minutes or till tender, brushing occasionally with
reserved marinade. (Or grill chicken on an uncovered
grill directly over medium-hot coals for 20 to 25
minutes or till tender, turning once.) Remove from
heat. Cut chicken into strips. Cover and chill 2 to
24 hours.

For dressing: In a small bowl combine mayonnaise or
salad dressing, apple juice concentrate, salt and
pepper.

In a large bowl combine the romaine, red leaf
lettuce, pecans or walnuts, and onion. Divide salad
greens among 4 dinner plates. Arrange chicken and
apples over greens. Drizzle salad dressing over
salads.

Makes 4 main-dish salads.

Calories……705 Protein…31 g
Carbohydrates..32.g Fat…52 g Cholesterol….98.mg
Sodium…959 mg Potassium…..782.mg

Source: Better Homes and Gardens, Summertime Cooking

Typed for you by Lois Flack, CYBEREALM BBS, Watertown,
NY.

—–