BLACK BEAN QUESADILLAS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Mexican Beans

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
15 oz Can black beans, drained
1/4 c Chopped tomato
3 tb Chopped cilantro
12 ea Black olives, pitted, sliced
8 ea 6″ wholewheat tortillas
4 oz Soy cheese/jalapeno jack,
— shredded
32 ea Spinach leaves, shredded
4 tb Hot salsa

Mash beans. Stir in tomato, cilantro olives.
Spread evenly onto 4 tortillas. Sprinkle with cheese,
spinach salsa. Top with remaining tortillas.

Preheat oven to 350F. Bake tortillas on ungreased
cookie sheet for 12 minutes. Cut into wedges serve.

“Vegetarian Times” July, 1993

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Title: Butterfly Cookies
Categories: Chinese, Cookies, Ceideburg 2
Yield: 1 servings

1 Package won ton wrappers
1 c Powdered sugar
Oil for deep frying

Fixed these guys last night. Good stuff! Quite simple to do. I also
tried using granulated sugar and cinnamon as well as the powdered
sugar. All were equally good.

Yield: About 80

PREPARATION: Cut each won ton wrapper into 2 rectangles. Lay one
rectangle on top of the other to form a double thickness. Make three
1/2-inch slits in the center, lengthwise. To form a bow, pull one
end through the middle slit.

COOKING: Deep fry butterflies until golden, about 1 minute or less.
Drain on paper towel. Sift powdered sugar over both sides. Cool.

DO-AHEAD NOTES: These keep several weeks in air-tight containers. [Fat
chance! They didn’t even make it through the next day! S.C.]

COMMENTS: These can also be made from egg roll wrappers but they’re
three times as large. I prefer using won ton wrappers because I
think their mini size makes them more attractive.

From “The Chinese Village Cookbook.” A practical guide to Cantonese
country cooking. Rhoda Yee, Yerba Buena Press, San Francisco. 1975.

Posted by Stephen Ceideburg; February 28 1991.

MMMMM

Title: Baked “French Fries”
Categories: Diabetic, Vegetables, Side dishes
Yield: 5 servings

2 lg Potatoes 1/2 ts Salt
1 tb Vegetable oil; 1/8 ts Paprika;

Preheat oven to 450 F degree. Peel potatoes and cut into slices 4
inches long and 1/4 inch wide; place in a bowl of iced water to
crisp. Just before cooking, turn onto paper towel and pat dry. Spread
pieces in one layer of a shallow baking pan. Sprinkle with the
vegetables oil. Shake pan to spread oil evenly over potatoes. Bake
30-40 minutes, turning frequently, until gold brown. Empty potatoes
onto paper towels. Sprinkle with salt and paprika.

Food Exchange per serving: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE

CHO: 15g; PRO: 2g; FAT: 3g; CAL: 93;
Low-sodium diets: Omit salt. Use a seasoned salt substitute, if
allowed by your doctor.

Source: The Art of Cooking for the Diabetic by Mary Abbortt
Hess,R.D.,M.S.

Brought to you and your via Nancy O’brion and her Meal Master

MMMMM

Title: Rogan Josh
Categories: Indian Ethnic Entertain Easy Main dish
Servings: 6

2 ea 1″ cubes of ginger chopped 8 ea cloves of garlic
1 1/2 c beef broth 10 T vegetable oil
2 lb lamb or beef stew meat 10 ea whole black cardamoms
2 ea bay leaves 6 ea whole cloves
10 ea whole peppercorns 1 ea 1″ stick cinnamon
2 ea medium onions 1 t ground coriander
2 t ground black cumin 4 t red paprika
1/2 t cayenne pepper 1 1/4 t salt
6 T plain yogurt 1/4 t garam masala
1 x black pepper

Put the ginger, garlic, and 4 tablespoons water in blender. Blend well
until you have a smooth paste.
Heat the oil in a wok to medium high heat. Brown the meat cubes in
several batches and set to one side. Put the cardamom, bay leaves,
cloves, peppercorns, and cinnamon into the same hot oil. Stir once and
wait until the cloves swell and the bay leaves begin to take on color.
Now put in the onions. Stir and fry for about 5 minutes or until the
onions turn a medium brown color. Put in the ginger garlic paste and
stir for 30 seconds. Add the fried meat cubes and juices. Stir for 30
seconds. Now put in 1/6 of the yoghurt. Stir and fry for 30
seconds or until the yoghurt is well blended. Add the remaining
yoghurt, a tablespoon at a time, in the same way. Stir and fry for
another 3-4 minutes.
Now add the rest of the broth (a little more for beef than lamb). Bring
the contents of the pot to a boil, scraping in all browned spices on the
sides and bottom of the pot. Cover, turn heat to low and simmer for
about an hour if lamb and two if beef. Every 10 minutes or so, give the
meat a good stir. When the meat is tender, take off the lid, turn the
heat up to medium and boil away some of the liquid. You should end up
with a tender meat in a thick, reddish brown sauce. All the fat that
collects in the pot may be spooned off the top. Sprinkle the garam
masala and black pepper over the meat before you serve and mix them in.

—————————————————————————–

SPICY MATOKE

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main dish African

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Vegetable oil
2 lb Beef chuck, cut into
1/4 c Water
4 Medium green plantains, or
1 1/2-inch pieces
Small green (unripe) banana
1/2 ts Salt
Peeled and cut into 1/2-inc
1/4 ts Freshly ground black pepper
1 Small onion, coarsley
Chopped
1 Fresh hot chile pepper, such
As jalapeno, seeded and
Chopped
1 t Curry powder
1 t Ground coriander seed
Thick slices
3 tb Fresh lemon juice
1 c Well-washed chopped spinach
Leaves (about 5 ounces)
2 tb Unsalted buter, softened
1/2 c Freshly grated coconut
(optional)

In a 5-quart Dutch oven, heat the oil over medium-high heat. Sprinkle
the beef with the salt and pepper. In batches, add the beef and cook,
turning occasionally, until browned on all sides, 8 to 10 minutes. Using a
slotted spoon, transfer the browned beef to a plate and set it aside.
Add the onion and chile pepper to the Dutch oven. Reduce the heat to
medium and cook, stirring often, until the onion has softened, about 3
minutes. Add the curry powder and coriander, and stir for 1 minute. Return
the beef to the Dutch oven, and stir in the water. Reduce the heat to low
and cook, covered, until the meat is tender and the liquid has almost com-
pletely evaporated, about 1 hour. (If the stew looks as if it’s drying
out, add a little more water.)
Preheat the oven to 350. Lightly butter a 9-inch square baking dish.
In a large bowl, combine the plantains and spinach, and mash together
with a fork until fairly smooth. Stir in the beef stew. Spread the mixture
evenly in the prepared baking dish, and dot the top with the butter.
Bake until the top is golden brown, about 30 minutes. Sprinkle with
the grated coconut if desired, and serve immediately.

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Salsa Verde with Tuna

Recipe By : the California Culinary Academy
Serving Size : 4 Preparation Time :0:10
Categories : Basics Essentials Make-Ahead Dishes
Pasta Pasta Sauces Sauces Dressings

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup parsley sprigs — packed
1 1/2 cups basil leaves — packed
2 large garlic cloves
1 2 oz. can flat anchovy fillets — drained
1/4 cup olive oil
2 teaspoons lemon juice
6 1/2 ounces water-packed tuna — drained
freshly ground pepper to taste

1. In a food processor or blender, process parsley, basil, garlic,
anchovies, oil, and lemon juice to a puree.

2. By hand, stir in tuna. Season to taste with pepper. Use immediately or
cool to room temperature and refrigerate or freeze (see Timesaver Tip).

3. To serve: Cook 8 ounces thin tubular pasta, such as thin spaghetti,
following package directions. Drain. Toss pasta with 2 tablespoons olive
oil, then with sauce. Top with sliced black olives, slivered dried
tomatoes in oil (pumate), or freshly grated Parmesan cheese.

Makes 1-1/4 cups.

* Timesaver Tip: Sauce can be made up to 1 day ahead, covered and
refrigerated, or it can be frozen. To freeze, spoon into a freezer
container, cover, label, and freeze at 0 degrees F up to 3 months. To
serve, defrost sauce 8 to 12 minutes in microwave oven on Defrost setting,
stirring several times, or thaw in refrigerator 8 to 24 hours. Gently warm
sauce in saucepan or in microwave oven on 50% power, 1 to 3 minutes. Sauce
should be at room temperature or barely warm when tossed with pasta.

Note: When basil is unavailable, use 2-1/2 cups packed parsley sprigs and
1-1/2 to 2 tablespoons dried basil.

– – – – – – – – – – – – – – – – – –

NOTES : This sauce is good with a thin pasta such as thin spaghetti; see
step 3 for instructions on cooking the pasta.
Nutr. Assoc. : 0 0 0 21 0 0 1535 0

Title: Chicken and Orzo Salad with Three Cheeses
Categories: Main dish, Poultry, Salads
Yield: 6 servings

1 c Uncooked orzo pasta
1 1/2 c Chopped cooked chicken
1/3 c Prepared Italian dressing
6 oz Jar marinated artichoke
-hearts, drained and coarsly
-chopped
1 c Diced mozzarella or
-provolone cheese
1 lg Ripe tomato, seeded and dice
1/3 c Pitted, coarsely chopped
-Kalamata olives
1/4 c Packed fresh basil leaves,
-cut into thin strips
1/2 c Crumbled feta cheese
1/2 c Grated parmesan cheese
Mixed salad greens
Freshly ground black pepper

Cook orzo according to package directions. Drain and
rinse with cold water. Drain again. In a large bowl,
combine orzo, chicken and dressing. Toss well. Add
artichokes, mozzarella cheese, tomatoes, olives and
basil. Toss well. Add feta and Parmesan cheeses.
Toss lightly. Cover and chill at least 30 minutes or
up to 6 hours before serving. Serve on salad greens.
Season with freshly ground black pepper to taste.

—–

Title: Tamales with Vegetarian Chorizo
Categories: Vegetarian, Vegan, Tex-mex
Yield: 9 servings

1 Basic Masa Dough Recipe
18 Corn husks or parchment
-papers

————————–FILLING————————–
1 lb Tempeh
1 Kelp or Kombu (8“)
3 1/2 c ;water
1/2 c Tamari or soy sauce
2 sm Red peppers, dried; crumbled
6 Garlic cloves; minced
1 tb Chili powder
2 ts Cumin powder
2 ts Sage
1 ts Thyme
1 ts Fennel seed, roasted;
-crushed
2 ts Vinegar, apple cider

To make filling: Pressure cook tempeh and kelp in
water and tamari, cooking for 30 minutes at pressure.
Then cook any remaining liquid into tempeh. (Or place
tempeh, tamari and kelp in 4 1/2 cups boiling water
and simmer until water is absorbed, about 1 hour.

Mash tempeh and kelp in a bowl and mix with remaining
ingredients.

Fill masa dough *using only 1 1/2 tablespoons
filling) and cook according to ”Tamales: Basic
Procedure".

Per serving (2 tamales): 414 cal; 12 g prot; 227 mg
sod; 73 g carb; 6 g fat; 0 mg chol; 69 mg calcium.

Hint: If making chorizo in advance, cover and store
in the refrigerator to allow flavors to develop.

Instead of tempeh, use tofu that has been frozen for
at least 2 days. Thaw it and squeeze to remove excess
water. Mash with kelp and mix with remaining
ingredients.

Instead of tempeh, use 1 2/3 cups cooked, mashed
kidney beans mixed with 1/3 cup chopped walnuts. Mash
with kelp and mix with remaining ingredients.

Vegetarian Gourmet, Summer 1993/MM by DEEANNE

—–

VEGETABLE CONSOMME

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Vegetarian Ornish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 md Leeks — white part only,
-diced
1/2 sm Celery root (or 2 celery
-stalks) — peeled and diced
4 Shallots — coarsely chopped
1 lg Tomato — peeled and seeded
3 md Carrots — diced
3 Garlic cloves — coarsely
-chopped
3 Sprigs parsley
10 Basil leaves
10 White mushrooms — diced
1 Sprig thyme
2 Bay leaves
2 Sprigs cilantro
2 pn Chervil
Freshly ground pepper

Combine all the ingredients in a stockpot, cover with
2 quarts cold water, and bring to a boil, then turn
the heat down to a light simmer. Simmer for about 20
miknutes. Turn off the heat, keep covered, and set
aside to infuse for 20 more minutes. Strain the broth
carefully through a fine strainer.

Serving size: 1 cup 19 cal; .2 g fat; 0 mg chol; 10.6
mg sod

Source: Eat More, Weigh Less, by Dean Ornish, M.D./MM
by DEEANNE

– – – – – – – – – – – – – – – – – –

3 cups rolled oats
1 and a half cup all purpose flour
half cup packed brown sugar
half tsp salt
half tsp baking soda
1 cup shortening
half cup cold water
In large bowl combine oats, flour, sugar, salt and baking soda. With
pastry blender, cut in shortening until crumbly. Gradually sprinkle
mixture with water, tossing with a fork to make a sticky dough. Gather
into a ball, divide in half.

On well-floured pastry cloth or board and using a floured rolling pin,
roll out each half to 12-by-9 inch rectangle. Cut into 3-inch squares
and cut each in half diagonally.

Place on greased or parchment paper-lined baking sheets in 350F oven
10-15 mins or until oatcakes are golden on bottom. Transfer to wire
racks to cool. Enjoy warm served with butter.