Here is one of my current favorite recipes, quick and delicious.
It freezes well also. Serves about 4 as a main dish.

Lentils Ole (originally from the Jane Brody Good Food Gourmet, modified)

1c lentils
3c water
1/2c chopped scallions (green white parts), or onion (either is good)
1/2c green peppers, diced
1/2c red peppers, diced
1 TBSP chili powder (adjust to taste, esp. if you use spicy chili powder)
1/2 tsp cumin seeds, crushed (what I use) or 1 tsp ground cumin
4 cloves minced garlic
1-2 TBSP red wine vinegar
1 8oz can tomato sauce
1 TBSP molasses

Bring the lentils and water to a boil, then cover simmer for about 25 – 30
minutes until soft but not mushy. While the lentils cook, saute the scallions,
pepppers, garlic, chili powder and cumin in 1 TBSP vinegar til the vegetables
are limp (about 2 mins). (NB: I do use a nonstick pan for this step.)
Add tomato sauce and molasses, cook for 1 minute (scrape the stuck pieces
off the pan), taste and add more vinegar if needed (I usually add another
TBSP). Add mixture to lentils and cook until heated through.

Great over rice, or maybe as a burrito or taco filling (recommend using less
than 3c. water then, since this comes out very sauce-y).

Round Steak Supreme

Recipe By : =

Serving Size : 8 Preparation Time :0:00
Categories : Crockpot Beef
Main Dishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 pounds Round steak
cut in serving-size pieces
1 cup Fresh mushrooms
1 can Cream of chicken soup
1 can Beefy mushroom soup
1/2 cup Undiluted evaporated milk

Brown meat and place in crock pot. Combine remaining ingredients and pour
over meat. Cook on low heat 8 to 10 hours. Serve with mashed potatoes or rice.

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Title: Prune-Coconut Bars
Categories: Diabetic, Cooky/bars
Yield: 16 servings

2 c Chopped pitted prunes 1 c Whole wheat flour
1 tb Grated orange rind 1/3 c Wheat germ
1/2 c Water 1/2 c Coconut, flaked or shredded
1 c Rolled oats 1/2 c Vegetable oil

Cook the prunes, orange rind, and water in a saucepan until the
mixture is soft and smooth.

Meanwhile, combine the oats, flour, wheat germ, coconut and oil in a
bowl. Stir to blend. Bress half the mixture in the bottom of an 8
inch square baking pan. Pour the prune mixture on top and spread
evenly. Top with the remaining oat mixture and press evenly over the
top.

Bake in 350 F oven for about 30 minutes or until the topping is
lightly browned. Cool in the pan before cutting into bars.

1/16 recipe – 141 calories, 1 bread, 1 1/2 fat exchange 16 grams
carbohydrate, 3 grams protein, 8 grams fat 17 mg sodium, 145 mg
potassium, 0 cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

Spaghetti Squash Zucchini Casserole`

Recipe By : ak412@freenet.carleton.ca (Dr. Neal Pinckney)
Serving Size : 6 Preparation Time :0:35
Categories : Casseroles Vegetarian
Fatfree Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Spaghetti Squash
1 Med Zucchini — grated
1 C Tomato Sauce
1 Tsp Dried Basil — finely chopped
1 Tsp Dried Oregano — crushed
1 Tsp Garlic Powder — or 2 cloves fresh
1/4 Tsp Black Pepper
1/4 Tsp Salt — optional

(This dish requires 20 minutes of baking, but the first part of the
preparation of the spaghetti squash can be done stovetop or microwave.

Cut spaghetti squash in half length-wise. Carefuly scrape out seeds, but
do not cut into the body of the squash. While the squash is cooking you
can prepare the other ingredients.

Stovetop: place half squash cut side down in a pot with 2″ (5 cm) water,
cover and boil for 20 minutes.
Microwave: place half squash in a dish with 1/4 cup water, cover with
plastic wrap and cook at high (>600 watts) for 7 minutes.

Squash is half cooked. With fork, scrape out squash to produce
spaghetti-like strands. A thin, hard shell will be left.

In a large bowl, add spaghetti squash, tomato sauce, grated zucchini and
spices. Mix well and spoon into squash shell (or casserole dish), top with
nutritional yeast, a little more garlic powder (and, if desired, non-fat
grated parmesan cheese).

Bake at 350 degrees F. (175 C.) for 20 minutes or until done.

Serves 6. Each 8 oz (.25 l.) serving has 66 cal, less than 0.25 g fat.

(This recipe was adapted from a sticker attached to a spaghetti squash by
Linden Associated Growers, Linden, CA.)

I served it with brown rice and fresh non-fat French Bread. It would be
an ideal filling for a pita pocket or tortilla.

Entered into MasterCook II by Reggie Dwork reggie@reggie.com

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NOTES : Cal 24
Fat 0.2g
Carbs 5.4g
Dietary Fiber 0.9g
Protein 1.1g
Sodium 340mg
CFF 7.7%

ZUCCHINI SOUP 3

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 md Onion
1 Clove garlic
8 md Zucchini, cut into 1 1/2
-inch slices
1 Can veggie broth
2 1/2 c Water
1 t Salt
1/4 c Parsley
1 t Basil
1/8 ts Black pepper
1/8 ts Cayenne pepper

Saute onion and garlic in some oil. Add everything
else. Bring to a boil, then reduce temperature to
simmer and cook for 15 minutes. Place 2 C of soup in
blender at a time. Puree. Serve with garnish or
parmesan cheese.

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Title: Coconut Tofu Soup (Vegan, But High Fat)
Categories: Veg-cook, Sept.
Yield: 1 servings

1/2 lb Extra-firm tofu
2 Cloves garlic, minced
2 T Vegetable oil
1 cn Coconut milk (I try to get
Frozen, or make fresh if I
Am ambitious)
1 1/2 c Vegetable stock (or water)
1 T Light soy sauce
Keffir Lime leaves – to
Taste, this is a tough one
Since it can come packaged
In a number of ways. I
Typically get dried in which
Case I let 2 to 3 T soak in
Water before using*.
1 oz Galanga (Kah) – Galanga is
Thai ginger
1 To 3 Thai or Serrano Chiles
To taste (I like 4!)

*Very marginal substitutes (although still good!) are to try 1/4 c. coarsly
chopped lemon grass, or the juice from 1 lime. This has to be experimented
with, it is used to reduce the sweetness of the coconut milk. You do not
want this flavor to dominate, though. Add a little at a time, and taste to
get it right.

Drain the tofu of extra water by placing a heavy weight over the tofu
surrounded by 3 layers of paper towels. Cut tofu into bite size pieces.
Stir fry the garlic in the oil until golden (do not burn), then stir fry
the tofu until it is an even golden brown. In a medium size sauce pan mix
the coconut milk, stock (or water) and soy sauce. Add the tofu, Keffir Lime
leaves (or substitute), and Galanga. Cook over low to medium heat for 15
minutes, do not allow to boil! At this point, taste the soup. If the
coconut taste is too strong add a little more of the Keffir Lime leaves (or
substitute). The idea is to reduce the sweetness of the coconut milk. With
the flat of a heavy knife (or something similar) pound the chilies until
they are split in several places. Add to the soup, and let cook a couple
minutes more.

Serve over steamed rice (preferably, Jasmine Rice).

From: markv@masig.fsu.edu (Mark Verschell). rfvc Digest V94 Issue #200
Sept. 17, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com
using MMCONV.

—–

Israeli Wheat Berry Stew

Recipe By : McDougall vol. 2
Serving Size : 8 Preparation Time :0:00
Categories : Entree Stovetop
Crockpot

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
26 ounces marinara sauce
1 cup water (total 5 c. liquid)
1 1/2 cups great northern beans — soaked overnight
1 cup wheat berries
6 small potatoes — cut in half
2 green pepper — diced
1 large onion — sliced
4 cloves garlic — minced
5 teaspoons ground cumin
3 teaspoons turmeric
1/2 teaspoon ground black pepper

Rinse and drain beans. Combine beans, wheat berries, onion, garlic, spices and
liquid, bring to boil and simmer about 50 minutes. Add potatoes and green
pepper and simmer until tender, about 40 minutes.

Crockpot: combine all ingredients and cook 8-10 hours.

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Per serving: 246 Calories; 4g Fat (14% calories from fat); 11g Protein; 45g
Carbohydrate; 0mg Cholesterol; 660mg Sodium

Rover’s Rewards

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Dog Biscuits

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup hot water or meat juices
1/3 cup bacon grease or margarine
1/2 cup powdered milk
1/2 teaspoon salt
2 teaspoons sugar
1 egg — beaten
3 cups whole wheat flour — (approximately)

In a large bowl, pour hot water or juices over grease or margarine. Stir in
powdered milk, salt, sugar, and egg. Add flour, 1/2 cup at a time, mixing well
after each addition. Knead 4 to 5 minutes adding more flour if necessary to
make a very stiff dough. Pat or roll to 1/2 inch thickness. Cut into bone
shapes and place on a greased baking sheet. Bake at 325û for 45 minutes.

– – – – – – – – – – – – – – – – – –

Per serving (excluding unknown items): 1633 Calories; 28g Fat (15% calories
from fat); 71g Protein; 295g Carbohydrate; 243mg Cholesterol; 1375mg Sodium

NOTES : Diana’s

Texas Style Chili

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Meats Main Dish
Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 1/2 pounds Beef chuck balde steak
1/4 cup Salad oil
2 cups Chopped onion
3 Med green peppers-diced
2 8oz. can tomatoes
4 Garlic cloves
1 2oz. can tom. paste
1/3 cup Chili powder
1/4 cup Sugar
2 tablespoons Salt
2 teaspoons Oregano
3/4 teaspoon Pepper
1/2 cup Chesse for garnish

Monteray jack cheese for garnish. Cut steak into 1/2″ cubes. Brown meat in oil
in Dutch oven, remove to bowl and set aside. Reserve 1/2 cup onions- cover-set
aside. Add remaining onions, peppers, and garlic to drippings in pan over
medium heat. Cook 10 minutes stirring occasionally. Add more oil if
necessary.
Return meat to pan add tomatoe and their liquid and remaining ingredients,
except cheese and onions. Heat to boiling. Reduce heat to low, cover and simmer
1 1/2 hous or until meat is fork tender, stirring occasionally. Spoon chili
into large bowl sprinkle cheese on top for garnish. Pass reserved onion to
sprinkle over each serving.

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MALAYSIAN SATAY WITH DIPPING SAUCE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Appetizers Ceideburg 2

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 lb Squid, cleaned and cut into
-rings
1 tb Cumin seeds
2 tb Coriander seeds
3 sm Dried hot peppers
2 tb Thai fish sauce
2 tb Lime juice
1 tb Brown sugar
2 tb Peanut oil
2 tb Chopped garlic
2 tb Chopped ginger
2 tb Chopped hot chile peppers,
-seeds and all
3 tb Lime juice
1/4 c Thai fish sauce
2 ts Sugar
1 tb Chili oil
1/4 c Roasted peanuts, ground to
-a coarse paste
1/4 c Finely minced coriander
-leaves

Here’s one for all the Satay freaks out there. From an article on
Asian snacks by Bruce Cost in the San Francisco Chronicle, 7/20/88.

Thread the squid rings and tentacles (through the fleshy part) on
bamboo skewers, leaving about 3 inches for a handle. Wrap the handle
in aluminum foil (or soak skewers for 1 hour in water before using.)

Combine cumin, coriander and hot peppers. Toast in a dry skillet
until fragrant; grind go a powder. Mix well with fish sauce, lime
juice and brown sugar. Add squid, marinate on a tray for 30 minutes,
turning from time to time. Meanwhile, get a hot fire going on a
grill, and make a dip sauce by combining remaining ingredients.
Grill squid for about 90 seconds on each side. Serve with dipping
sauce on the side.

Posted by Stephen Ceideberg; November 21 1991.

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