Title: Fat Free Granola
Categories: Low fat, Cereals
Yield: 1 servings

5 Apples 1/4 c Raisins Cinnamon, cloves

Pour boiling water over the raisins and let sit for five minutes.
Core and cut the apples (I use McIntosh when available) into thick
slices and place in a casserole dish. Add raisins and mix. Sprinkle
on cinnamon (about 1/2 teaspoon) and a pinch of ground cloves.

Bake covered in 350 F oven for 30 – 40 minutes. At this point the
apples should be tender, but not mushy. Add enough granola to cover
the apples and put uncovered casserole back in oven for about 15
minutes or until granola is browned.

Serve warm with soymilk or an ice cream-like substance. Or serve
cold with warm soymilk or warm custard.

rom: HUDGINS_JS%AMSCLS@corning.com Converted to MM by Donna Webster
Donna@webster.demon.co.uk

MMMMM

ISRAELI HONEY ORANGE MUFFINS

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 c Flour
1/3 c Wheat germ
1/4 c Sugar
1 tb Grated orange peel
2 1/2 ts Baking powder
1 1/2 ts Baking soda
1 1/2 ts Salt
3/4 c Butter or marg: melted,coold
1/2 c Honey
1/4 c Orange juice
3 Eggs

In a bowl combine all dry ingredients. In another bowl
combine remaining wet ingredients.Combine wet to drys
quickly to blend.Fill muffin cups 2/3 full. Bake 375
15 to 20 minutes or tested done with toothpick, makes
24

~—

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GREEK SPANAKOPITA

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Spinach — fresh
7 Eggs
1/2 lb Feta cheese — 1 lb
Onion — chopped
Garlic clove — minced
Salt, pepper, oregano
Olive oil
1 lb Filo dough
Butter

Wash spinach and place in large bowl. Sprinkle heavily with salt, and rub
into the leaves as you tear them into small pieces. Then rinse salt off
thoroughly, and drain. Beat eggs, crumble feta cheese, and add to spinach.
Saute onion and garlic in olive oil until brown, add to spinach, season
with pepper and oregano.Butter large oblong baking dish. Place one sheet of
filo in pan, and brush with melted butter. Continue until only three or
four sheets of filo are left, letting the edges of the sheets hang over the
sides of the pan. Pour in the filling, and fold ends of pastry over it,
brushing with more butter. Then put the remaining sheets on top, brushing
with butter. Cut three or four steam vent slits in the top, down to the
filling. Bake at 375 for 50 min.

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TOMATO EGG DROP SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 qt Chicken stock
2 md Fresh tomatoes, or: drained
1 c -canned tomatoes
2 sm Eggs
1/2 ts Sesame oil
2 ts Light soy sauce
1 t Salt
1 tb Finely chopped scallions
– white part only
– (reserve tops for garnish)

Egg Drop Soup is traditionally Chinese. Tomatoes are
not. They were introduced less than 100 years ago, but
nevertheless, they work wonderfully in this soup.

PUT THE CHICKEN STOCK into a pot and bring to a
simmer. If using fresh tomatoes, peel, seed and cut
into 1-inch cubes. If using canned tomatoes, chop them
into small chunks. Lightly beat the eggs, then combine
them with sesame oil in a small bowl. Add the light
soy sauce and salt to the simmering stock, and stir to
mix them in well. Add the tomatoes and simmer for 5
minutes. Next, stir in the scallions, and then add the
egg mixture in a very slow, thin stream. Using a
chopstick or fork, pull the egg slowly into strands.
(Stirring the egg in a "figure 8″ works well.) Garnish
with the finely chopped scallion tops.

KEN HOM – PRODIGY GUEST CHEFS COOKBOOK

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ITALIAN MINESTRONE SOUP – WITH COKE

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 lb Blade chuck roast, or
– meaty soup bones
2 1/2 qt Water
2 ts Salt
1 sm Onion
1/2 c Celery leaves
1 md Bay leaf
2 sl Bacon, diced
1 1/2 c Kidney beans,
– cooked or canned
1/2 c Green beans,
– fresh and chopped
1/2 c Celery, diced
1/2 c Green peas,
– fresh or frozen
1/2 c Zucchini, thinly sliced
1/2 c Carrots, thinly sliced
1/4 c Onion, diced
1/4 c Parsley, chopped
1 md Clove garlic, minced
1/2 c Elbow macaroni, (2 oz)
6 oz Tomato paste, (1-6 oz can)
1 c COCA-COLA
1 tb Olive oil
1 tb Worcestershire sauce
1 tb Italian seasoning
1 t Salt
1/4 ts Black pepper
Parmesan cheese,
– grated, optional

In a large pan, place the meat, water, salt, small onion, celery leaves,
and bay leaf. Cover and simmer about 2-1/2 hours until the meat is tender.
Remove the meat. Strain the broth (should measure 2 quarts). Add ice cubes
to the broth to harden the fat and remove the fat. Discard the fat. Finely
dice the meat, discarding any fat and bones (should be about 2 cups). In a
5 to 6 quart kettle or Dutch oven, combine the beef broth and the meat.
Place over low heat while preparing the rest of the ingredients. Pan-fry
the bacon until crisp. Add the bacon and the drippings and all the
remaining ingredients, except Parmesan cheese, to the broth. Cover and
simmer about 30 minutes, until the vegetables and macaroni are tender.
Serve sprinkled with Parmesan cheese, if desired. Makes about 3 quarts, or
12 servings.

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Title: SOUTHWESTERN FAJITAS
Categories: Miamiherald, Ovolacto, Kids 8-10
Yield: 10 Servings

1 ts Black peppercorns
1 ts Annatto seeds
1 ts Cumin seeds
1 ts Chili powder
1 ts Dried oregano
1/2 ts Salt
2 ts Olive oil
2 md Onions; peeled and sliced
3 Bell peppers; cored and
-sliced (green, red, yellow)
1 lb Monterey Jack cheese; shred
1 Head lettuce; shredded
2 Tomatoes; halved and sliced
10 Flour tortillas; fijata size

In a dry saucepan over medium heat, roast peppercorns,
annatto seeds, cumin seeds, chili powder and oregano
until seeds begin to pop, about 5 minutes. Place the
roasted seeds in a blender with the salt and grind
finely. Set aside. Heat the olive oil in the pan over
medium-hihg heat and saute the onions and peppers
until soft, about 5 minutes. Add the spice mix and
cook 3-5 minutes more, adding water if needed to keep
the vegetables from sticking. Cover the stacked
tortillas with paper towels and heat in the microwave
on high for 30 seconds. Place each tortilla on a
plate. LAyer with cheese, vegetables mixture, lettuce
and tomato.

Nutritional info per serving: 293 cal; 11.9g pro,
33.9 g carb, 13.9g fat

Source: Miami Herald, 9/7/95 format: 8/7/96, Lisa
Crawford

—–

Date: Tue, 15 Feb 94 13:01:20 PST
From: reggie@netcom.com (Reggie Dwork)

Risotto With Fresh Asparagus

Recipe By : The Workbasket May 1989
Serving Size : 4 Preparation Time :0:00
Categories : Fruit Italian
Main Dishes Rice
Side Dish Vegetables
Vegetarian Fatfree

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 C Low Sodium Chicken Broth — vegetarian
1 Clove Garlic — finely chopped
4 Tbsp Onions — finely chopped
1 Tsp Lemon Zest — grated
3/4 C Short-Grain Rice — (risotto)
1 Lb Asparagus Spears — fresh, cleaned, cut
— into 1″ lengths

Pour stock into saucepan. Bring to boil and let simmer over low heat. In
a heavy skillet, saute garlic and onions in water or sm. amount of stock
over low heat until onions turn soft. Add lemon zest and rice. Stir with
a fork until rice is well coated.
Add one cup warm stock; cook over low heat until liquid is absorbed,
stirring occas. with a fork. Repeat with another cup of stock. Then add
remaining 1/2 C stock. When absorbed, rice should be done.
Steam asparagus.
Add asparagus to risotto just before serving.

– – – – – – – – – – – – – – – – – –

NOTES : Cal 162
Fat 0.3 g
Carbs 34.3 g
Protein 10.9 g
Sodium 363 mg
Dietary Fiber 2.5 g
CFF 1.7%

RED LOBSTER’S CHEDDAR BISCUIT RECIPE

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Bisquick
1/2 c Shredded sharp cheddar
2/3 c Milk
1/4 c Melted butter
1/4 ts Garlic powder

Mix Bisquick, cheddar and milk into soft dough. Beat
with a wooden spoon for about 30 seconds. Spoon on to
greased cookie sheet. Smooth down tops. (Bisquick
forms sharp hard points otherwise) Bake for 8 to
10 min at 450 degrees.

While baking, melt butter in pan and stir in garlic
powder. Take bisquits from oven when done and brush
butter on tops and serve hot.

This recipe came from Virgene Kilbourne via the Omalia
Cooking School, via Red Lobster.

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OJAWASHKWAWEGAD (WILD GREEN SALAD)

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Salads Native
Algonquin Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–SALAD—–
1 c Wild onions -ÿÿleeks,
— well chopped
1 qt Watercress
1/4 c Sheep -ÿÿwood sorrel
1 1/2 c Dandelion leaves
—–DRESSING—–
1/3 c Sunflower seed oil
1/3 c Cider vinegar
3 tb Maple syrup
3/4 ts Salt
1/4 ts Black pepper

Toss together the salad ingredients. Combine the dressing
ingredients mix well. Toss the salad in the dressing serve.

– – – – – – – – – – – – – – – – – –

Popeye’s Spinach Dip

Recipe By :
Serving Size : Preparation Time :0:00
Categories : Appetizers, Dips Snacks

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 10 oz. pkg. frozen chopped spinach — thawed, drained
1/3 pkg. dry vegetable soup mix
2 cups plain non-fat yogurt
1/4 cup light, cholesterol-free mayonaise
1 8 oz. can water chestnuts — drained and chopped
2 green onions — thinly sliced
1 clove garlic — minced
1 6 oz.can shrimp — rinsed and drained

Thaw spinach; drain and squeeze dry. Blend with remaining ingredients.
Chill before serving. Serve with raw vegetables, such as celery, carrots,
red, green or yellow pepper strips, broccoli or cauliflower florets. For
an attractive presentation, serve dip in a round loaf of sourdough bread.
Slice top off loaf and hollow out center. Fill with chilled dip. Serve
with bread cubes, whole wheat crackers and raw vegetables. Makes 3 cups

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