Date: Wed, 14 Dec 94 18:16:24 MST
From: Cindy Tobias

Cindy’s Low-Fat Fruit Cake (1994 version)

2 cups raisins
2 1/2 cups dried apples, cut up small
2 1/4 cups mixed dried fruit cut up small (I used pineapple and papaya
this year)
3 tsps. allspice
1 1/2 tsp nutmeg
3/4 tsp ground cloves
3 tsp cinnamon
1 1/2 tsp nutmeg
5 1/4 cups hot water
1 cup molasses
1/2 cup honey

4 1/2 cups whole wheat pastry flour
3 tsps baking soda
1 1/2 cup oat bran

Put water, fruit and spices into a large microwaveable bowl. Cover and
heat on high for 10 minutes. Remove and stir in molasses and honey.
Cool.

Mix flour, bran and soda, (and walnuts if using).

Combine fruit and flour mixtures. Stir until completely mixed.

Pour into three non-stick loaf pans. Bake at 325 till done (a
toothpick comes out clean). It took mine about 55 minutes.

Note: Store in refrigerator. If it gets dry, moisten with orange or
other fruit juice and allow it to soak in.

APPLE BUTTER-STREUSEL MUFFINS

Recipe By :
Serving Size : 30 Preparation Time :0:00
Categories : Breakfast Low-Fat
Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Vegetable cooking spray
— optional
1 1/2 c All-purpose flour
1/2 c Wheat germ
1/2 c Firmly packed brown sugar
2 1/2 ts Baking powder
1/2 ts Salt, optional
1/2 c Apple butter
3/4 c Skim milk
3 tb Margarine — melted
2 Egg whites — slightly beaten
—–STREUSEL TOPPING—–
1/8 ts Ground cinnamon
3 tb Wheat germ
2 tb Firmly packed brown sugar
1 tb All-purpose flour
1 tb Margarine — melted

Preheat oven to 400 F. Line 30 mini-muffin pan cups
or 12 medium muffin cups with paper liners, or spray
bottoms only wtih cooking spray.

In medium bowl, combine flour, wheat germ, brown
sugar, baking powder and salt; mix well. In small
bowl, combine apple butter, milk, margarine and egg
whites until well blended. Add to flour mixture,
stirring just until dry ingredients are moistened.

Fill muffin cups almost full with batter. Prepare
streusel topping (see below); sprinkle evenly over
batter, patting gently. Bake mini-muffins 12 to 15
minutes, and larger muffins 20 to 22 minutes, or until
wooden toothpick inserted in center comes out clean.
Serve warm.

STREUSEL TOPPING: in small bowl, combine all
ingredients; mix until well blended.

Notes: To freeze, wrap muffins securely in foil or
place in freezer bag. Seal, label and freeze. To
reheat muffins, unwrap; microwave on High (100% power)
about 30 seconds per muffin.

Per Serving (1 mini-muffin): About 75 cal, 5 g pro, 13
g car, 2 g fat, 24% cal from fat, 0 mg chol, 65 mg sod.

Source: Woman’s Day ‘Low-Fat Meals’ (Volume IV, Number
3) Typed for you by Karen Mintzias

– – – – – – – – – – – – – – – – – –

Date: Mon, 13 Jun 94 19:50:46 EDT
From: Lisa

Japanese red beans and rice (recipe)

Cynthia and other Japanese food fans: The rice you had at the party
was called sekihan. It is served on special occasions throughout the
year in Japan (and it is delicious – especially if you like sticky things).
Here’s a recipe I’ve adapted from _Japanese Cooking_ by Susan Fuller Slack
and _The Heart of Zen Cuisine_ by Soei Yoneda.

SEKIHAN (6-8 SERVINGS)
1/2 cups azuki (small red beans)
about 3 1/2 cups water
3 cups sweet glutinous rice (mochi gome) **Regular rice isn’t sticky enough**
well rinsed, soaked for 1/2-1 hour, drained
3 1/2 cups water
1 tablespoon black dry-roasted sesame seeds
Shiso or watercress leaf for garnish, if desired

In a medium saucepan, combine beans and water; bring to a boil. Reduce heat
to low; simmer 45 minutes to one hour or until beans are soft but not
completely cooked. Cool to room temperature. Drain beans, reserving the
liquid. Mix the beans, drained rice and water with 3 tablespoons of the
bean’s cooking liquid. Cook in rice steamer in the usual manner.
Spread the cooked beans and rice into a decorative shallow dish or
laquer tray. Sprinkle with the sesame seeds, garnish and serve.

If you don’t have a rice cooker, you can cook this is a pot on the stove
as you would regualr rice. Just use the proportion of water to rice given
here, not the usual Western 2 parts water to one part rice. The rice has
already been soaked, so it needs less water to cook.

Title: BANANA/PINEAPPLE TROPICAL SORBET
Categories: Low-fat, Desserts
Yield: 4 servings

1 Pineapple
2 Chopped bananas
3 tb Sugar
1 c Plain nonfat yogurt
1 tb Honey

Because this sorbet is frozen in the pineapple shell,
you must cut out the flesh according to the following
special method. First, slice off the top, just at the
point where the edges begin to straighten. Now stand
the pineapple up on its bottom end. Insert a long,
thin-bladed knife into the exposed flesh, next to the
pineapple’s outer skin. Push the knife in tin the
entire length of the pineapple, stopping just above
the bottom – CAREFUL – you don’t want to penetrate
through the bottom. Cut in a circle around the edge
just inside the skin. You’ve now created a long
cylinder of pineapple flesh that’s connected to the
shell only at the bottom.

To separate the bottom of this fruit cylinder, insert
the knife into the side of the pineapple, about 1 inch
from the bottom. Without enlarging the hole that is
the knife’s entry point into the fruit, fan the blade
back and forth, cutting through the inside fruit
cylinder in a large “V”. Repeat this procedure on the
opposite side. Now the long, central p pineapple
cylinder is free.

Invert the pineapple over a bowl to catch the juice.
Plunge a fork into the pineapple cylinder’s top end
and, with firm determination, pull it out into the
bowl. Remove the tough central core of the fruit by
cutting the cylinder into quarters and then trimming
off the center strip of eac each piece. Remove any
“eyes”.

Roughly chop the remaining pineapple flesh and put it
into the bowl with the reserved juice. The rest is
easier!!

Puree pineapple flesh and juice with bananas in food
processor, gradually adding the sugar, yogurt and
honey. Transfer to ice cream maker and process
according to directions. Scoop sorbet into hollowed
out pineapple shell, cover with plastic wrap and
freeze for at least an hour.

To serve: Remove from freezer just before serving.
Slice the pineapple from top to bottom into 6 wedges.

Of course, one needn’t go to all that trouble…but
it’s a lovely way to present the sorbet. If you don’t
want to do it, then skip all the hard part, and just
chop up the pineapple flesh and go from there and
serve directly out of the ice cream maker!! 🙂

This will also get posted in the low fat topic, as it
only has 1 gm of fat per serving…..

Food Wine RT [*] Category 4, Topic 6 Message 131 Sun
Jan 10, 1993 WYF.4.LYF [Choc. Queen] at 23:50 EST

MM by QBTOMM and Sylvia Steiger, GEnie THE.STEIGERS,
CI$ 71511,2253, GT Cookbook echo moderator at net/node
004/005

—–

Title: CROWD-PLEASIN’ COD SANDWICHES
Categories: Sandwiches, Fish
Yield: 6 servings

1/2 lb Pacific/True Cod fillets
-or Ling Cod
1/4 c Butter
3 tb Flour
1/2 ts Dry mustard
1 ds Cayenne pepper
2 c Milk
1/2 ts Worcestershire sauce
1/2 ts Salt
1 Egg; well-beaten
1 c Grated sharp Cheddar cheese
3 English muffins
-split and toasted
6 Tomato slices
Parsley

Poach fish (see Easy Poached Fish recipe). Flake into small pieces; set
aside. In medium saucepan, over medium heat, melt butter. Stir in flour,
mustard and cayenne pepper. Reduce heat; gradually add milk, stirring
constantly. Add Worcestershire sauce; continue cooking over medium heat
until thickened. Gradually stir about 1/2 cup of hot mixture into eggs;
return to mixture in saucepan. Continue cooking for 1 minute more,
stirring constantly. Add cheese; stir until melted. Stir in fish; heat
through. Place toasted muffin halves on baking sheet. Top each with
tomato slice. Broil 3 to 4 inches from source of heat for 1 minute.
Remove to serving plates; top with sauce. Garnish with parsley. Serve
immediately.

—–

From: “Ann Miner”
Date: Mon, 25 Sep 1995 06:49:32 -0700

CAJUN SEASONING

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–TAMMY NICHOLS PNNF33B—–
1 tablespoon Sweet paprika
2 1/2 teaspoons Salt
1 teaspoon Onion powder
1 teaspoon Garlic powder
1 teaspoon Ground red pepper
(preferably cayenne)
3/4 teaspoon White pepper
3/4 teaspoon Black pepper
1/2 teaspoon Dried thyme leaves
1/2 teaspoon Dried oregano

Combine ingredients and mix well.

– – – – – – – – – – – – – – – – – –

Chicken Broth

Recipe By : The Pillsbury Cookbook
Serving Size : 4 Preparation Time :0:00
Categories : Soups Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds chicken backs, necks and/or wings
8 cups water
2 small onions — quartered
1 cup coarsely chopped celery with leaves
1/2 cup sliced carrots
2 teaspoons fresh parsley — chopped
1 teaspoon salt
1/4 teaspoon pepper
1 bay leaf (optional)
1/2 teaspoon salt

In 5-quart Dutch oven, combine chicken and water. Bring to a boil.
Reduce heat; simmer partially covered 30 minutes. Skim off any scum that
rises to surface. Add remaining ingredients except 1/2 teaspoon salt;
simmer partially covered an additional 4 hours. Remove bones; strain
broth. Stir in 1/2 teaspoon salt. Cool uncovered in refrigerator.
Cover; store in refrigerator or freezer. Skim fat from broth before
using in recipe. 8 cups.

– – – – – – – – – – – – – – – – – –

NOTES : Turkey pieces can be substituted for chicken. Remove meat from
bones; refrigerate or freeze for later use.

Title: Party Mix (Karen Kugelman’s)
Categories: Snacks, Entertain
Servings: 1

3 c Cherrios
3 c Rice chex
3 c Wheat chex
3 c Corn chex
3 c Thin pretzels
1/3 c Butter
4 ts Worcestershire sauce
1 ts Garlic salt
1 ts Onion salt.
1 ts Celery salt

Melt butter, add rest of seasonings. Pour over mixed cereals in roaster
pans. Bake in 350 over for 1 hour, stirring occasionally (every 10 minutes
or so). Reformatted by: CYGNUS, HCPM52C

MMMMM

FRUIT JUICE SLUSH

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Beverages

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Boiling water
4 GREEN tea bags
7 c Water
2 c Sugar
1 cn Frozen orange juice (10 oz)
1 cn Frozen lemonade
2 c Rum, gin, or vodka

Put GREEN tea bags in 2 c. boiling water, let set and
chill. Dissolve 7 c. water and 2 c. sugar together.
Mix all ingredients together and put in freezer for
24 hours or longer. Stir before using. Use 1/2 glass
slush and 1/2 glass 7UP.

– – – – – – – – – – – – – – – – – –

Title: Parsley Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

8 sm Very new Potatoes; 1/4 c Fresh parsley; chopped
1 tb Whipped butter; Salt and pepper to taste;

Pare a ring of skin from center of each potato. Place on a steamer
rack over boiling water, cover, and steam 15 to 20 minutes, until
potatoes are tender. Drain. Place butter and parsley in a serving
bowl; add potatoes. Serson with salt and pepper, toss and serve.
Food Exchange per serving: 1 STARCH/BREAD EXCHAGE + 1/2 FAT EXCHANGE
CAL: 106; CHO: 6mg; CAR: 19g; SOD: 83mg; FAT: 2g;

Source: Light Easy Diabetes Cuisine by Betty Marks

MMMMM