EASY LOW-FAT CHILI

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Vegetarian Main Dish
Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 md Onion — chopped
1/4 c Green pepper — chopped
4 c — water; divided
1 cn Great Northern beans — rinsed
-and drained (15 oz)
1 cn Navy beans — rinsed and
-drained (15 oz)
1 cn Salt-free tomato sauce
-(6 oz)
1 cn Low-salt diced tomatoes
-undrained (14.5 oz)
2 ts Chili powder, or to taste
1 t Salt (optional)
1/2 ts Pepper

In a large saucepan, cook the onion and green pepper
in 1/2 cup water until tender. Add beans, tomato paste
and tomatoes. Stir in chili powder, salt if desired,
pepper and remaining water; bring to a boil. Reduce
heat; cover and simmer for 20 minutes.

/Collector’s Edition/MM by DEEANNE

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Title: Lemony Split Pea Soup
Categories: Share, soups
Yield: 6 servings

2 lean bacon
1 lg onion; chopped
2 garlic; pressed
1 lb dried green split peas;
-picked over rinsed
8 c water
1 1/2 ts dried leaf thyme
1 bay leaf
6 carrot; peeled, diced
1 lb all-purpose potatoes;
-peeled, diced
2 ts salt
1/2 lb canadian bacon; diced
1/2 ts lemon zest; grated
1 ts lemon juice
1/4 ts black pepper

1.Saute bacon in heavy 5-qt. Dutch oven. Drain on paper toweling. Crumble
and reserve.
2.Pour off all but 1 tbsp. drippings from pot. Add onion; saute 3 min.
Add garlic; saute 2 min. Add peas, water, thyme, bay leaf. Simmer,
uncovered, 40 min.
3.Add carrots, potatoes, salt. Simmer 40 min. until tender. Remove bay
leaf. Add crumbled bacon and canadian bacon, lemon zest and juice. Heat
through.
4.To Make Ahead: Omit lemon zest and juice. Cool slightly. Refrigerate
covered, for up to 3 days.
5. To Serve: Reheat gently, stirring occasionly. Stir in zest and juice.

Nutrient Value per serving:
464 calories, 31 g protein, 5 g fat, 75 g carbo, 661 mg sodium, 24 mg
cholesterol.

Formatted by Sarah Gruenwald 7-8-97

Contributor: Family Circle-11/22/94
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Title: Cinnamon Crisps
Categories: Cookies
Yield: 24 servings

1 x -Dottie Cross TMPJ72B 1 1/4 c All-purpose flour
8 tb Unsalted butter; softened 1 ts Baking powder
1/3 c Sugar 1 ts Ground cinnamon
1 tb Sugar 1/8 ts Salt
1 ea Large egg yolk 24 ea Walnut halves
1/2 ts Vanilla

Preheat oven to 375 degrees. Butter 2 baking sheets. In a medium bowl,
using a hand-held electric mixer set at high speed, beat the butter until
creamy, about 1 minute. Add the sugar and continue beating until the
mixture is light in color and texture, about 2 additional minutes. Beat in
the yolk and vanilla. Sift the flour, baking powder, cinnamon, and salt
onto a sheet of waxed paper. Using a wooden spoon, work the dry ingredients
into the creamed mixture to form a stiff dough. Scrape the dough onto
another piece of waxed paper and form into a thick log about 8 inches long.
Wrap the log in the waxed paper and refrigerate until chilled and firm,
about 1 hour. Using a sharp knife, cut the chilled dough into 24 slices,
each about 5/6 inch thick. Arrange the slices about 2 inches apart on the
prepared baking sheets. Flatten the slices slightly with a fork, and top
each with a walnut half. Bake until golden brown, 10 to 12 minutes. Let
cool on the baking sheets for 2 minutes, then transfer to wire cake racks
to cool completely. The cookies will keep, stored in an airtight container
at room temperature, for 3 days. Makes 24 cookies. Source: “An Edible
Christmas” (A Treasury of Recipes for the Holiday) by Irena Chalmers.
Reformatted by: CYGNUS, HCPM52C

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Favorite Chili

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds Ground beef
1 cup Chopped onion
1 Chopped green pepper
10 milliliters Garlic — minced
1 can (15-oz) tomato sauce
1 can (12-oz) beer
1 cup Shredded sharp cheddar
Cheese
1 package Carrol Shelby Texas brand
Chili mix

Brown meat; drain. Add onions, pepper and garlic; cook until vegetables are
tender. Add tomato sauce and 1 cup beer. Add large spice packet, salt and
cayenne pepper to taste; mix well. Bring to a boil; reduce heat. Simmer 15
minutes. Gradually add remaining beer to masa flour packet, stirring until well
blended. Add to meat mixture, simmer 5 minutes. Serve with cheese.

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RAYMOND ANDERSON’S ORIGINAL OKRA SUPREME

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 lb Okra — cut into 1/2″
Rounds
1 sm Onion — chopped
1 md Tomato — chopped
2 To 3 Ritz crackers —
Crushed
1 Egg
Bacon drippings
1/2 c Cheddar cheese — grated

Using med. heat, saute okra and onion in small amount
of bacon drippings until crisp-tender. Add chopped
tomato; stir, cooking, about 5 mins. Sprinkle on
crushed crackers. Blendlightly. Cook about 5 mins.

Reduce heat. Break egg onto the mixture. Blend
lightly until egg begins to
congeal. Shape into a flat mound. Sprinkle grated
cheese on top and slip under broiler until cheese
melts.

Source: Emma Anderson (Mrs. Raymond F) of Christ
Episcopal Church of New Bern, NC

Recipe By : Pass the Plate

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15 oz. potatoes, chopped and boiled (or use leftover mashed potatoes)
1/2 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
2 cups skim milk, warmed
1 cup frozen peas, thawed
1/2 tsp. salt
1/4 tsp. celery seed
1/8 tsp. dill seed
1/8 tsp. white pepper
2-3 dashes hot sauce (like Tabasco)
1/4 tsp. Liquid Smoke

Garnish:
1 green onion, chopped
1/4 cup red bell pepper, chopped
Spray a nonstick pot with a little nonstick spray and saute the onion,
carrot, and celery until the onion is slightly soft (about 3 to 5 minutes).
Drain the potatoes and add to the vegetables. Stir in the warm milk (warm
the milk in the microwave for 5 minutes). Add the peas and seasonings.
Simmer for 20-30 minutes. Adjust seasoning to taste, ladle into bowls,
garnish with chopped green onions and red bell pepper, and serve. Makes 2
For potato-cheese soup, put 1 1/2 oz. fatfree cheddar cheese in the bottom
of the bowls before serving.

3/4 cup plain fatfree yogurt
1 small onion, peeled and diced
2 teaspoons curry powder
6 cups coarsely chopped spinach
1 teaspoon kosher salt
Freshly ground pepper to taste
1 medium onion, peeled, halved lengthwise and
thinly sliced.

1)Place yogurt in a paper-towel lined sieve and let
stand until the liquid drips out, several hours or
overnight
2)Spray a nonstick skillet w/ PAM over medium heat. Add
the diced onion and cook until translucent, about 3 minutes.
Lower the heat, stir in the curry powder and cook, stirring, for
3 minutes more. Add the spinach and saute for 3 to 4 minutes.
3)Place the mixture in a blender and add the salt, pepper and
yogurt. Blend until smooth. Place in a small saucepan and set
aside.
4)Again, spray a nonstick skillet w/ PAM over medium heat. Add
the sliced onion and cook, stirring often, until carmelized, about
30 minutes. Warm the spinach mixture. Fill the potatoes with the
spinach stuffing and pile the caramelized onions on top. Serve.

Makes: 4 servings.

CORIANDER CHUTNEY

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

1 TB Channa dal
1 Red chiles, 1 – 4
1 Coconut — shelled and
: grated
1 bn Cilantro (coriander)
: Green chiles, 10 – 15
: Salt — to taste
: Water
: GARNISH:
1 ts Black mustard seeds
1 ts Channa dal
1 ts Urad dal
1 ts Oil

Fry the 1 tblsp. of channa dal with 1-4 red chilies
over a low flame until the dal becomes golden brown.
Let cool then add along with the coconut, cilantro,
green chilies, and salt to a blender with water, as
necessary. Blend to desired consistency. Place in
bowl. Fry the mustard seeds, channa dal and urad dal
in a small amount of oil until mustard seeds pop. Use
as garnish on top of chutney.

Recipe By :

From: Date:

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Title: Broccoli with Lemon Sauce
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lg Bunch broccoli; -Sugar Free
lemon-line soda;
1 tb Lemon Juice; Sub. sweetener to
equal 1 ts
(I use apple cider vinegar) (if desired)
1 tb Water OR

Clean and trim boroccoli. Cut stalks and floweretes into about 3 inch
“trees.” Simmer gently about 12 minutes covered with water. ( I
prefer to steam). Drain. Mix lemon juice, liquid, and sweetener.
Trickle over broccoli. Heat the lemon mixture to keep the vegetable
warm. Food Exhange per serving: 1 VEGETABLE EXCHANGE

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O’Brion and her Meal Master

MMMMM

Cafe Chicken

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Chicken Crockpot

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Each Chickens, about 2-1/2 pound
Cut into eighths
1 Onion — chopped
2 Of garlic — chopped
Salt white pepper to taste
1 Each Green pepper — diced
1 Medium Very ripe tomato, Peeled
Seeded and chopped
1 cup Dry white wine
Pinch of cayenne pepper

Combine all ingredients in slow-cooker. Cover pot and set at Low.
Cook for 6 to 8 hours, or until chicken is tender.
YIELD: Serves 6 to 8

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