ENGLISH PEA SOUP

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Diabetic Soups/stews
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
10 oz (1) Pkg frozen English peas
1/4 md Head lettuce
3 oz Fresh lettuce
3 oz Fresh spinach leaves
1/2 c Green onions — chopped
2 ts Bouillion granules
-chicken-flavored
1/8 ts Pepper
1 1/4 c Water
1/4 c Skim water

Comine English peas, lettuce, spinach, green onions, bouillion
granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes.
Process mixture to saucepan, and stir in milk. Cook over medium heat,
stirring frequently, until thoroughly heated.
Food Exchange per serving: 1/2 STARCH EXCHANGE; CAL: 46; CHO: tr;
CAR: 8gm; SOD: 64mg:

Source: All New Cookbook for Diabetics and Their Families.

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Title: FISH AND LEEK CHOWDER
Categories: Fish, Soups, Appetizers
Yield: 6 servings

1 tb Margarine
1/2 c Onion; chopped
2 Carrots; medium, chopped
1 c Bell Pepper; chopped
1/2 c Anaheim Chili; chopped
2 c Tomatoes; Italian, chopped
4 md Potatoes; peeled and cut
-into 1/2″ cubes
1 c Fish Stock
4 Leeks; chopped, white only
2 Bay leaf
1 c White Wine; Sauvignon Blank
1 ts Black Pepper
1 ts Thyme; 2 fresh sprigs
2 tb Parsley; chopped
3/4 lb Shark; cut into 1/2″ cubes
1/4 lb Dried Cod; refreshed
1/4 lb Bay Scallops
1 cn Evaporated Skim Milk
-12 oz.

Melt the margarine in a large soup kettle. Add the onion and cook over
moderate heat until soft, 3 minutes. Add the carrots, cook for several
minutes add the bell pepper, anaheim pepper, leeks and bay leaf, cook for 3
minutes or so, add tomatoes, potatoes, fish stock, wine, pepper, thyme and
parsley. Bring to a low boil, reduce the heat and simmer, covered, until
the potatoes are almost done, 10 to 20 minutes.
This is the point to do ahead have ready to add the fish, on the day it is
to be served.
Bring the Chowder base to a simmer and add the fish and scallops and
simmer, covered until the fish is just done, 5 to 15 minutes (don’t
overcook). Add the evaporated milk and stir gently. Serve at once.
Garnish with washed parsley leaves, and hot pepper sauce.

—–

Foolproof Fat-Free Gravy

Recipe By : Fat-Free Holiday Recipes
Serving Size : 24 Preparation Time :0:15
Categories : Thanksgiving

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c turkey drippings — defated * see note
1/8 tsp white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 c unbleached flour
1 tbsp unbleached flour
1/2 c skim milk — at room temperature

Combine the fat-free drippings, white pepper, poultry seasoning, and
bouillon granules in a 1-quart saucepan, and simmer over low heat for 5
minutes. While gravy is heating, combine flour and milk in a jar with a
tight fitting lid, and shake until smooth. Slowly add the milk mixture to
the simmering broth, stirring constantly with a wire whisk. Continue to
cook and stir until gravy is thick and bubbly.

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Per serving: 32 Calories; 1g Fat (36% calories from fat); 4g Protein; 1g
Carbohydrate; 11mg Cholesterol; 62mg Sodium

NOTES : * Defat the pan drippings by placing them in a fat separator cup.
Servings per tablespoon.

Nutr. Assoc. : 5332 0 0 2570 0 0 0

CURRIED COCONUT SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Sm. onion, chopped (1/4 cup)
1 t Curry powder
1/4 c Water
3 c Milk
1 c Flaked coconut
2 Whole cloves
1/2 ts Salt
2 Beaten egg yolks
Toasted coconut (optional)

In 2-quart saucepan cook onion and curry powder in
water till onion is tender. Stir in milk, coconut,
cloves, and salt. Simmer, covered, for 15 minutes.
Strain mixture through a sieve.Stir about 1 cup of the
hot milk mixture into the egg yolks. Return to
remaining milk mixture in saucepan. Cook and stir
about 2 minutes or till mixture thickens slightly.
Remove from heat; cover and chill. Garnish each
serving with toasted coconut if desired. Makes 4 to 6
servings.

Recipe from: Better Homes and Gardens, Soups Stews
Cookbook copyright 1978 by Meredith Corporation, Des
Moines, Iowa

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Title: CHICKEN FLORENTINE
Categories: Chicken, Cheese
Yield: 6 servings

20 oz Spinach, frozen chopped;
-thawed drained
1 1/2 c Rice, raw
10 3/4 oz Cream of chicken soup
1/4 ts Black pepper
6 Chicken breast half; boned,
-cut into strips
1/4 ts Garlic powder
1 c Swiss; grated

Mix together spinach, rice, soup and 1/8 tsp of the black pepper
Spread in a greased 13 x 9″ baking dish. Layer chicken pieces on top
of spinach. Season with garlic powder and remaining black pepper.
Sprinkle cheese over chicken. Bake @ 350 degrees for 25 minutes or
until hot and bubbly.

MMMMM

2 egg whites
2 Tbsp. water
1/2 tsp. vanilla
dash of salt
1/2 c. sugar
4 Tbsp. melted butter
2/3 c. flour
Heat oven to 350. Grease 2 cookie sheets. Put egg whites and sugar in
medium sized bowl. Add water, butter and vanilla and mix. Add flour and
salt; stir. Drop teaspoonfuls of batter onto greased cookie sheets.
Swirl the batter around with the back of a spoon until cookies are
spread very thinly and are almost transparent. Bake 5-7 min.
until lightly browned at edges. Remove cookie sheets. Remove 1 cookie.
Return sheet to oven to prevent other cookies from sticking. Place
fortune in center of each cookie. Fold cookie in half and bend slightly
in the middle to make a half-moon shape. Makes about 24 cookies.
Repeat procedure with other cookies.

from Victoria Moran’s Get the Fat Out.

EASY BEAN BAKE

1 can (16 oz) each: butter beans, great northern beans, garbanzos,
black beans, pinto beans, and kidney beans
2 cups tomato sauce
1 onion, chopped and water-sauteed
2 Tbsp prepared mustard
1 Tbsp barbecue sauce
1 tsp dry mustard
1/4 to 1/2 cup brown sugar or to taste

Preheat oven to 350 degrees. Drain beans and pour them into a
very large mixing bowl. Mix other ingredients and carefully
stir this sauce into the beans. Pour into a large, oblong
baking dish and bake for 1 hour. Serve hot or cold. (This
recipe works with just one kind of beans, of course, or
whatever variety you have in the pantry.)

ACORN SQUASH ‘N PASTA SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz Acine di Pepe or Ditalini
-OR Small Shells, uncooked
2 md Acorn squash
– (about 1 1/2 lb each),
– split, peeled, seeded
– and quartered
2 tb Margarine
1 lg Onion — chopped
3/4 ts Ground mace or nutmeg
1/2 ts Ground ginger
1/2 ts Cinnamon
1 c Grated carrot
1 1/2 ts Brown sugar
3 cn Low-sodium chicken broth
-(13 1/4 oz. each)
—–TOPPING—–
1 c Non-fat sour cream
1 tb Sugar

Cook squash in one inch of water in covered saucepan
for 15 minutes, or until tender. Cool. Scrape out pulp
and put back in pot. Add margarine, onion, carrots,
sugar, mace, ginger and cinnamon. Cover and simmer
gently for 10 minutes, stirring occasionally. Cook
until vegetables are tender.

Add 3 cups of the broth and puree all in a blender or
food processor. Return to the pot and add remaining
three cups of broth, bring to a boil and add pasta.
Cook, stirring occasionally, for 10 minutes, or until
pasta is done. Before serving, blend sour cream and
sugar in a separate bowl. Put dollop on top of each
bowl of soup. Serve hot.

NOTE: If soup is too thick, thin with additional
chicken broth.

Serves 4 to 6

Each serving contains: 330 Calories; 12.5 g Protein;
62.2 g Carbohydrates; 5 g Fat; 2.1 mg Cholesterol; 710
mg Sodium. Calories from Fat: 13%

Copyright National Pasta Association
(http://www.ilovepasta.org) (Reprinted with permission)

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Title: Scrambled Eggs With Cactus
Categories: Eggs Main dish Mexican Vegetables
Servings: 6

8 oz Nopalitos; *
1 tb Onion; Chopped
2 tb Margarine Or Butter
8 ea Eggs; Large
1/3 c Milk
1/4 ts Salt
1 ds Pepper

* Use 1 8-oz can of Nopalitos (cactus pieces) that have been drained
and rinsed.
————————————————————————–
In a 10-inch skillet, cook cactus pieces and onion in the margarine until
the onion is tender but not brown. In a bowl, beat the eggs, milk, salt
and pepper with a fork. Pour the egg mixture over the cactus pieces and
onion in the skillet. Cook without stirring over low heat until the eggs
start to set on the bottom and sides of the skillet. Lift and fold the
eggs with a spatula so that the uncooked part runs to the bottom of the
skillet. Continue lifting and folding about 5 minutes more or until the
eggs are set and cooked through but still glossy and moist. Serve hot.

—————————————————————————–

Date: Mon, 13 Feb 95 22:01:23 EST
From: ACHRISTMANN@csunet.ctstateu.edu

Harissa is hot pepper sauce from North Africa. I found this recipe in Korma’s
Great Vegetarian Dishes p.131
8 oz. fresh hot chilies
1/2 teaspoon yellow asafoetida powder (or garlic to your taste)
1 tsp. ground caraway seeds
1 ts[Cp. salt
1 1/2 tsp. fresh ground pepper
1 1/2 tsp. ground cumin
1 tsp. ground coriander

Place the chiulies in a processor and chop until coarsely
ground. Add the other ingredients (except oil) and process until
smooth.