KIELBASA AND BOW TIE SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
— —–5 IN 10 PASTA NOODLE
CKBK—————-
2 tb Italian parsley, minced
1/4 lb Smoked kielbasa, cut 1/4"pcs
1 cn Chicken broth
15 oz Cn pasta-ready tomatoes
-w/juice
1 1/2 c Bow tie pasta

Cook sausage until lightly browned. Add broth and
tomatoes; cover, bring to boil over high heat.
Uncover, add pasta, cook to al dente, 8-9 mins. Spoon
into bowls and sprinkle with parsley.

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Date: Mon, 13 Feb 95 22:02:22
From: “Natalie Frankel”

Here is one from “Baking Without Fat” (the very cookbook that Kelly Roddy, I
think it was, was giving away one day! Too bad I was at work and missed the
lottery!)

CARROT RAISIN CAKE

2 1/2 C +2TB whole wheat pastry flour
1 1/2 tsp baking soda
1 1/2 tsp cream of tartar
1 1/2 tsp cinnamon
1/4 tsp ground nutmeg
1 1/2 C honey (I think this could be cut in half)
1/3 C frozen pineapple juice concentrate, defrosted
2 tsp vanilla
2 egg whites, unbeaten (or egg replacer to equal)
1 1/2 C grated, peeled carrots
2 4 oz. jars carrot baby food puree
1 C raisins
2 egg whites, lightly beaten (or egg replacer to equal)

Preheat oven to 325 degrees. In large mixing bowl, combine flour, baking
soda, cream of tartar, cinnamon and nutmeg. Set aside.

In medium bowl, mix honey, juice concentrate, vanilla, unbeaten egg white
mixture and carrots. Stir into flour mixture and mix until just blended.
Stir in raisins. Gently stir in lightly beaten egg white mixture. Do not
overmix!

Spoon batter into two 9″ round nonstick baking pans. Bake at 325 degrees
for 40-45 mins or until toothpick comes out clean. Cool on wire racks for
20-30 mins and remove from pans.

This is a delicious cake! Can be sprinkled with powdered sugar or frosted
with melted fruit preserves if you don’t have a lowfat frosting recipe.

Title: DEBBIE’S PEACH BARBECUE SAUCE
Categories: Sauces
Yield: 16 servings

32 oz Peaches, canned
1 1/2 c Vinegar
1 c Oil
1/2 ts Garlic cloves, crushed
2 tb Dijon mustard
1 ts Cinnamon
3 tb Lemon juice
1 tb Worcestershire sauce
1/4 ts Ginger, ground
1/2 ts Black pepper
3/4 c Maple syrup
1 c Brown sugar
2 tb Cornstarch

Corn syrup may be substituted for the maple syrup.

Puree peaches. Mix cornstarch with a little water. Combine
all ingredients in large saucepan and heat to low boil,
stirring occasionally. Continue to simmer 30 minutes, stirring
frequently. Sauce may be thin, so at end of cooking time, if
necessary, add sufficient water/cornstarch mixture to give
sauce consistency of commercial barbecue sauce.

Posted by THE.LARK [:) or 🙁 ?]
From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS,
CI$ 71511,2253

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FANCHIE-DOFU

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
24 oz Tofu
5 tb Oil
1 t Salt
2 Tomatoes, cut into 8 wedges
1 Garlic clove, minced
1 t Sake
3 tb Water
1/2 Leek or onion, diced
1 tb Cornstarch dissolved in 3 tb
— water
1 c Green peas, parboiled

Cut tofu lengthwise into half, then crosswise into
1/2-inch thick pieces. In a small pot, bring 3 cups of
water to a boil. Drop in the tofu return to a boil.
Then quickly empty the tofu into a colander to drain.

Heat a wok coat with 4 tb oil the salt. Add
tomatoes saute till soft. Add tofu, garlic sake.
Saute for 2 or 3 minutes. Add water leek. Reduce
heat simmer for 4 to 5 minutes. Stir in dissolved
cornstarch remaining oil. Simmer for 1 more minute
until thick. Add peas just before serving.

Shurtleff Aoyagi, “The Book of Tofu”

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Title: Black Bean Soup
Categories: Diabetic, Main dish, Soups/stews, Crockpot, Beans
Yield: 6 servings

1 sl Bacon; 2 1/2 c Water
1/2 c Onion; chopped 1/2 ts Cumin
1 c Celery; 1/2 ts Salt
2 1/2 c Black beans; cooked, drained 1/2 ts Ground pepper, freshly

Fry bacon over medium heat in small heavy in small heavy frying pan;
crumble bacon and set aside. Heat bacon drippings over medium heat;
saute onion and celery until tender, stirring occasionally. Puree
beans in blender or food processor fitted with steel blade stir into
vegetables. Mix in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Soup will thicken as it stands and
can be thinned with additional water. Serve hot.
Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO:
18g; PRO: 6g; FAT: 3g; CAL: 124; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton.

MMMMM

CARAWAY RYE

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : Breadmaker Jewish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-JOYCE ALENSKIS (XMXX58B)
1 c Flour — better for bread
flou
1 c Flour — all purpose
1/2 c Rye flour
3/4 ts Salt
1 tb Caraway seeds
1 tb Butter
1 c Warm water
1 1/4 ts Yeast

Add in the order required for your BM It is on the sweet side. Really
our favorite. FROM: JOYCE ALENSKIS (XMXX58B)

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NECTARINE GINGER CHUTNEY

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 lb Fresh ginger — peeled and
Minced
6 c Granulated sugar
3 c Cider vinegar
6 Cloves garlic — peeled and
Mashed
8 lb Nectarines (about 24 medium)
Pitted and cubed
2 md Onions — chopped
1 1/2 c Lemon juice
1 c Golden raisins
1 c Raisins

Cover ginger with water in a saucepan and bring to a
boil, turn down heat and simmer until tender, 35-40
minutes. In a large non-aluminum pot, mix ginger
water, ginger, sugar, vinegar, and garlic. Bring to a
boil and add remaining ingredients. Cook until thick,
about 1 1/2 hours.

Recipe By : U15297@uicvm.uic.edu (Shyamala
Parameswaran)

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OATMEAL RAISIN COOKIES

Recipe By :
Serving Size : 48 Preparation Time :0:00
Categories : Cookies Bars

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup margarine
1/2 cup shortening
1 cup firmly packed light brown sugar
1/2 cup sugar
2 egg
2 tablespoons water
2 tablespoons light corn syrup
2 teaspoons vanilla
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ginger
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon salt
3 cups oats
1 cup raisins

Cream margarine, shortening, sugars, eggs, corn syrup, water, and vanilla;
beat well. Combine flour baking soda and salt; add to creamed mixture. Beat
well; stir in oats and raisins. Drop by rounded teaspoonfuls onto ungreased
baking sheet. Bake at 350F degrees for 15 minutes. Cool slightly before
removing to cooling racks.

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NOTES : I have these cookies baking in the oven right now–my house smells
wonderful! My husband gave them a definite Thumb’s Up!

Pasta W/Chicken Mushrooms

Recipe By : Joel Erlic
Serving Size : 6 Preparation Time :0:00
Categories : Chicken Italian
Pasta

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 Chicken Breast Halves — skinned boned
2 Tbls Flour
Salt
Pepper
1 Tbls Olive Oil
1 Lb Mushrooms — cut large ones in
— half
1/4 Cup Balsamic Vinegar
1 Cup Chicken Broth
1 Bay Leaf
1/4 Tsp Thyme
1 Lb Linguini — uncooked

Bring 6 quarts of salted water to a rolling boil in a large pot. Season the
flo
ur with salt and pepper. Dredge the chicken in the seasoned flour. Shake off
a
ny excess. Heat the oil in a large, heavy non-stick skillet over high heat.
Br
own the chicken on one side (about 3 minutes). Add the garlic. Turn the
chicke
n. Scatter the mushrooms over the chicken. Cook for 3 minutes, shaking the
ski
llet to distribute the mushrooms. Add the vinegar, broth, bay leaves, and
thyme
. Cover the skillet lightly. Cook, over medium heat for 10 minutes, turning t
he chicken once. Uncover. Transfer the chicken to a warm plate. Cover with
fo
il. Continue cooking the mushrooms for another 7 minutes. Cook the pasta,
stir
ring frequently, in the boilig salted water until al dente.Drain. Place on a
wa
rm serving plate. Arrange the chicken pieces over the pasta. Remove the bay
le
af from the sauce. Pour the mushroom sauce over the chicken and pasta. Serve.

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LEMON ICEBOX PIE (LOWFAT VERSION)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pies Pastries

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz Container nonfat yogurt
6 Whole Graham Crackers
1 tb Canola Oil
1/2 c Honey
1/4 c Cornstarch
2 Lowfat vanilla yogurt
-(8 oz each)
1/2 c Egg beaters® 99% egg
Substitute
1/2 c Lemon Juice
1/2 ts Lemon Extract
1/2 ts Almond Extract
3 Egg Whites
1/2 ts Cream Of Tartar
1 tb Honey
1 t Vanilla extract

Place a coffee filter in a medium strainer. Spoon the
plain yogurt into the filter and set the strainer over
a deep bowl. Cover, refrigerate and allow
to drain for 8 hours or overnight. Discard the
drained-off whey. Refrigerate
yogurt until needed.

Crumble the graham crackers into the work bowl of a
foodprocessor. Process with on/off turns to make
crumbs. Add the canola oil and process to combine.

Coat a 10-inch pie plate with nostick spray. Press the
crumbs into the pan to make a crust. Chill.

In a 2-quart saucepan, whisk together 1/2 cup honey
and the cornstarch. Whisk in the vanilla yogurt and
drained plain yogurt. Cook over medium heat, stirring
constantly until the mixture thickens and boils.

Remove from heat. Pour some of the hot mixture into
the egg substitute. Stir. Very slowly whisk that
mixture back into the remaining hot mixture. Reduce
heat to low. Cook, stirring constantly, for 2 minutes.
Remove from heat and whisk in lemon juice, lemon
extract and almond extract. Spoon into the prepared
crust. In a medium bowl, beat egg whites and cream of
tartar at medium speed until
foamy. Add 1 tablespoon honey and the vanilla. Beat at
high speed until stiff
peaks form. Spread over pie filling, avoiding gaps
where the meringue topping
meets the crust.

Bake at 325 degrees for 10 to 15 minutes, until
meringue is golden. Chill.

Per serving: 231 calories, 3. 3 g. fat (13% of
calories), 0. 5 g. dietary fiber, 7. 5 g. protein,
43 g. carbohydrates, 3 mg. cholesterol, 165 mg. sodium.

Serves 8.

~Prevention, April, 1993

Recipe By : christi@meaddata. com (Christi Wilson)

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