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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PICKLED OKRA OR CORN

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 t Red pepper
1 t Mustard seed
2 ts Salt (not iodized)
1/4 c Water
Okra or Corn
1 t Dill seed
1 c White vinegar
3 Cloves garlic

Use small okra or corn. (Pick corn when it is 2-3
inches long and no kernels have formed yet.) Wash
well. Soak in ice water 1 hr. per pint. Pack in pint
jars. Mix together dry seasonings. Mix vinegar and
water in enameled or glass saucepan, bring to boil.
Put dry seasonings over okra or corn. Pour boiling
mixture over all. Seal. Store for 2-3 wks. to allow
to pickle properly.

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Chinese Sweet and Sour Pork

Recipe By : R. Banghart
Serving Size : 4 Preparation Time :0:00
Categories : Chinese Onions
Peppers Pineapple
Pork Rice
Main Dishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 pound pork shoulder — in 1/2″ cubes
1 tablespoon soy sauce
1/2 teaspoon salt
3/4 cup flour
2 tablespoons cornstarch
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup water
2 tablespoons oil
2 medium onions — in eights
2 medium carrots — peeled/sliced diag.
1 green pepper — in 1″ chunks
1 clove garlic — chopped
1 cup canned pineapple chunks — drained
2 cups oil
1 cup water
1/3 cup dark brown sugar
2 tablespoons cornstarch
2 tablespoons cider vinegar
2 tablespoons catsup
2 tablespoons soy sauce
hot cooked rice — for 4

Marinate pork cubes in soy sauce and salt. In med. bowl, make batter of
flour, cornstarch, baking powder, baking soda, salt and water. Blend until
smooth with fork. Set aside. In wok or frypan, heat 2 T. oil. Add onions,
carrots, green epper and garlic. Cook, stirring freqauently for 2 minutes
over Medium-High heat. Add pineapple chunks. Stir-fry for 1 minute. Remove
fruit and vegetables from wok. Set aside. In wok or saucepan, heat oil to 365
f. on thermometer. Ad pork to batter and toss to coat. With spoon, drop a few
pork cubes in hot oil. Cook for 4-5 minutes until crisp and brown. remove
with slotted spoon. Drain on paper towel. Keep warm in 200 f. oven. Repeat.
Cool oil. Strain with cheesecoth and store in refrigerator. In a medium
saucepan, combine 1 cup water, brown sugar, cornstarch, vinegar, catsup and
soy sauce. Heat to boiling, stirring until thick. Add vegetables and fruit.
Cook for 1-2 minutes to heat through. Stir in pork. Serve immediately with
hot cooked rice.

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NOTES : Per serving: 750 cals.

DOUBLE CHOCOLATE MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Chocolate Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 oz (1 stick) margarine or
Butter
3 oz 1 oz. squares, cut up, of
Unsweetened chocolate
1 c Sugar
1 Egg
2 ts Vanilla extract
1 d Salt
2 c Flour
1 c Buttermilk
1 t Baking soda
6 oz Semisweet chocolate chips
(1 cup)

1. Preheat oven to 400 deg. F. In a 2-quart glass
bowl, combine butter and unsweetened chocolate. Heat
in microwave oven on High 2 to 2 1/2 minutes, until
melted and smooth when stirred. Let cool to lukewarm.

2. Stir in sugar, egg, vanilla, salt, and buttermilk,
until thoroughly blended. Mix together flour and
baking soda and stir into chocolate mixture just until
combined. Stir in chocolate chips.

3. Spoon batter into 12 paper-lined 2 and 1/2 inch
muffin cups, filling to top.

4. Bake 15 to 20 minutes, or until a cake tester
inserted in center comes out clean. Let muffins cool
in pans 5 minutes, then transfer to racks to cool
completely. Serve warm or cool.

From: 365 Great Chocolate Desserts by Natalie
Haughton. Harper-Collins publishers 1991.

Enjoy! – Jeff Duke Ä Area: Cooking Reposted by
Dale/Gail Shipp

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QUAKER’S: SCOTTISH OAT SCONES

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c All-purpose flour
1 c QUAKER Oats uncooked
-(quick or old fashioned)
1/4 c Sugar
1 tb Baking powder
1/4 ts Salt (optional)
1/2 c Margarine or butter, chilled
1/2 c Currants
1/3 c Milk
1 Egg, lightly beaten
1 tb Sugar
1/8 ts Ground cinnamon

Heat oven to 400 F. Lightly grease cookie sheet.
Combine flour, oats, sugar, baking powder and salt;
mix well. Cut in margarine with pastry blender or 2
knives until mixture resembles coarse crumbs. Stir in
currants. Add combined milk and egg; mix with fork
just until dry ingredients are moistened. Turn out
onto lightly floured surface; knead gently 8 to 10
times. Roll or pat dough into 8-inch circle about
l/2-inch thick. Sprinkle with combined 1 tablespoon
sugar and cinnamon. Cut into 10 wedges; place on
prepared cookie sheet. Bake 12 to 15 minutes or until
light golden brown. Serve warm.

VARIATIONS: Substitute raisins, diced dried mixed
fruit, dried cherries, cranberries or blueberries for
currants, if desired.

Nutrition Information: 1 scone Calories 240, Calories
From Fat 99, Total Fat 11g, Saturated Fat 2g,
Cholesterol 20mg, Sodium 275mg, Total Carbohydrates
32g, Dietary Fiber 2g, Protein 4g

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SPICED BANANA COOKIE WREATHS

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Extra-ripe, medium DOLE
-Bananas, peeled
2 c Granola
1 1/2 c All-purpose flour
1 c Brown sugar, packed
1 t Baking powder
1 t Ground cinnamon
1/2 t Ground nutmeg
1/4 t Salt
1 Egg
1/2 c Margarine, melted
1/4 c Vegetable oil
1 c DOLE Raisins
1/3 c Chopped DOLE Almonds
1/2 c Powdered sugar
1 T Milk
Candied cherries or colored
-sugar crystals (opt)

Place bananas in blender. Process until pureed; use 1 cup for recipe.

Combine granola, flour, brown sugar, baking powder, cinnamon, nutmeg and
salt in large bowl. Beat in 1 cup banana, egg, margarine and oil. Stir in
raisins. For each of 3 wreaths, arrange about 16 generous teaspoonfuls
dough with sides touching into a ring on greased cookie sheets. Sprinkle
with almonds.

Bake in 375’F. oven 15-18 minutes until lightly browned. Cool on baking
sheets.

Combine powdered sugar and milk in small bowl until smooth. Drizzle over
cooled wreaths. Decorate with candied cherries if desired. Tie with a bow
to give as a gift.

Makes 3 wreaths (16 cookies per wreath).

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