CHOCOLATE INSTANT BREAKFAST

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Beverages Low-Cal
Breakfast

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Skim milk
1 Egg
1/2 sm Banana — or ripe peeled pear
2 ts Chocolate sauce — recipe below
1/2 ts Vanilla
—–CHOCOLATE SAUCE—–
2 ts Cornstarch
1/2 c Cocoa
2 c -Cold water
8 ts Artificial sweetener granul.
2 ts Vanilla

CHOCOLATE SAUCE Combine cornstarch and cocoa. Whisk
into cold water in a saucepan until there are no dry
bits. Cook, stirring frequently, until mixture comes
to a boil. Stir 1 minute until mixture thickens.
Remove from heat, stir in sweetener (aspartame is OK)
and vanilla and allow to cool. Store in clean jar in
refrigerator up to 6 weeks. Makes 12 servings, about 2
1/4 cups. 3 tb serving 12 calories, 2 grams
carbohydrate, 1 gram protein, 1++ extra choice (free
exchange).

MOCHA SAUCE Substitute 2 cups strong coffee for water.

INSTANT BREAKFAST

Combine milk, egg, banana, sauce and vanilla in a
blender. Blend at high speed 1 min or until frothy.
Makes about 1 1/2 cup.

1 serving, 202 calories, 23 g carbohydrate, 14. g
protein, 6 g fat 1 protein choice, 2 milk choices 2%,
1 fruit veg. choice

Half serving, 3/4 cup: 2 milk choices, 103 calories

Source: Choice Cooking, Canadian Diabetes Assoc. 1986
Shared but not tested by Elizabeth Rodier, Oct 93
From: Elizabeth Rodier

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Peach Pound Cake

Recipe By : Eater’s Choice
Serving Size : 16 Preparation Time :0:10
Categories : Cake

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tbsp unbleached flour
2 tbsps brown sugar — packed
1/4 tsp nutmeg
1 c peach slices in syrup — drained and sliced
1 c granulated sugar
2 1/2 c unbleached flour
1 tsp baking powder
1/2 tsp baking soda
8 ozs fat-free sour cream
2 egg whites — whipped
1 tsp vanilla

Preheat oven at 325. Prepare 12-cup Bundt® pan with cooking spray and
flour; set aside. In a mixing bowl, combine 1 tablespoon flour, brown
sugar, and nutmeg. Add peaches and mix until covered with flour-sugar
mixture. Spread peach mixture around bottom of prepared pan. In a mixing
bowl, combine granulated sugar, flour, baking powder, and baking soda. In
another mixing bowl, combine sour cream, egg whites, and vanilla. Mix dry
ingredients with wet ingredients just until moistened. Spread batter over
peach mixture. Bake for 1 hour.

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Per serving: 145 Calories; 0g Fat (0% calories from fat); 3g Protein; 33g
Carbohydrate; 2mg Cholesterol; 88mg Sodium

NOTES : To freeze, place unfrosted cake in a freezer bag or airtight
container. Seal, label, and freeze for up to 3 months. When ready to serve,
thaw at room temperature about 3 hours.

Title: Greg’s Favourite Pasta
Categories: Pasta, Italian
Yield: 4 -6 serving

1 1/2 cup unbleached flour;
: – (do not use all purpose,
: – it’s too soft)
1 cup semolina flour
1/2 ts salt
1 tb olive oil
3 lg whole eggs
1 tb warm water (if needed)

Mix dry ingredients on a board forming a well in the center
. Add olive oil and eggs to well. Mix with a fork by
gradually blending in the dry to the egg. When it gets too stiff to
use a fork, begin to knead by hand to proper consistency (should be
very stiff) If necessary, add warm water in small increments.

Allow dough to rest while covered for at least 10 minutes. Using a
floured board, cut off pieces of dough about the size of an egg.
Flatten with the palm or your hand. Process through pasta machine by
starting on the thickest setting. Roll through machine again at each
progressively thinner setting to form long strips the width of your
machine and the proper thickness for the desired style of pasta.
(this helps to incorporate the ingredients) At this point I gently
rub a small amount of flour on the surface and allow to air dry for
about 30 minutes. (this makes cutting easier) Attach cutting head
for the desired pasta type. Cut, lay-out on floured board, sprinkle
lightly with flour and allow to dry further. Can be cooked now or
rolled in freezer paper and frozen for later.

Remember, fresh pasta cooks a lot faster than the cardboard box
variety. Don’t over-cook. If cut with a medium width head, these
make great chicken and noodles or cut thin for spaghetti.

By using 1 egg per cup of flour yields great looking and tasting
slightly golden pasta. For those more health conscious, I believe
that the number of eggs can be reduced and replaced with water. A
little Saffron will put back the great rich looking color.

Concocted by Greg Smith – Cleveland, Ohio – LiveTV@en.com

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Title: Quick Macaroons
Categories: Cookies
Yield: 2 servings

Dwigans fwds07a-
1 pk Shredded coconut; 8-oz pkg
— 3 cups
2/3 c Sweetened condensed milk;
-1/2 of 14-oz can
1 ts Vanilla; or lemon flavoring

Grease cookie sheets lightly. Combine and mix well. Drop from teaspoon
about 1
inch apart. Bake 8-10 minutes 350~ for 8-10 minutes until delicately
brown.

Note. For less waste, double coconut and flavoring and use complete can
of
condensed milk.
For variety, color coconut with food coloring before combine with milk.

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Brunch Eggs

Recipe By : Lucerne Best of the Egg package
Serving Size : 10 Preparation Time :0:00
Categories : Breakfast Brunch
Cheese/Eggs Do Ahead
Eggs Entree
Holiday

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
16 slices sourdough bread
1 1/2 cups lowfat cheddar cheese — grated
1 c lowfat swiss cheese — grated
2 c Egg Beaters® 99% egg substitute
2 c skim milk
7 oz green chiles — canned, diced
2 tbsp dried parsley
1 tbsp dry mustard
1/4 tsp black pepper
1/2 tsp salt

Coat a 9″ baking dish with cooking spray.

In a mixing bowl, beat thawed egg substitute, milk and seasonings
together; set aside.

Trim crust from bread. Pour just enough egg mixture to cover the bottom
of the prepared baking dish. Lline dish with half of the bread. Spread
half of each cheese and half the chilies (optional) over the bread
layer. Add another bread layer and the remaining cheese and chilies.
Pour egg substitute mixture over all. Cover awith foil. Refrigerate
overnight. Bake in 350 F. oven for 50 to 55 minutes or until liquid is
set to custard.

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Title: TEA SMOKED DUCK OR CORNISH HENS
Categories: Chinese, Poultry
Yield: 4 servings

Stephen Ceideburg
4 1/2 lb Duck *
3 tb Sichuan peppercorns
3 tb Coarse salt
1 1/2 tb Sugar
4 Quarter-sized slices fresh
-ginger, shredded
3 Green onions, cut into
-2-inch pieces, crushed
1/4 c Chinese rice wine or dry
-sherry
Asian sesame oil
ACCOMPANIMENTS:
Chinese Steamed Lotus Buns
Slivered green onions
Hoisin sauce (1/2 teaspoon
-per serving)
SMOKING MATERIALS:
1/2 c Sichuan peppercorns
1/2 c Raw long-grain rice
1/2 c Black tea leaves
1/2 c Dark brown sugar
2 Cinnamon sticks, broken into
-small pieces
4 Whole star anise or the
-equivalent in pieces

* or 2 Cornish game hens, about 1 1/2 pounds each (see
note)

Remove fat from duck or hens and discard. Rinse
thoroughly with cold water. With the palm of your
hands press down on the breastbone to snap the bone
and flatten the bird. Pat dry.

Marinating: In an ungreased skillet or wok over medium
heat, toast the peppercorns and salt until the salt
turns a tan color and the peppercorns are aromatic,
about 5 minutes. Finely grind in a food processor or
spice mill and combine with sugar, ginger, onions and
wine. Rub mixture throughout the duck or hens inside
and out and place in a shallow heat-proof bowl (select
one that will fit comfortably into the wok or pot that
you will steam in). Cover and marinate overnight or up
to 3 days, refrigerated. Turn every few hours, Remove
from the refrigerator. Let the duck or hens come to
room temperature.

Steaming: Fill the bottom of wok or steaming pot with
boiling water. Place bowl with the duck or hens and
marinade on a rack over the water. Cover and steam 1
1/2 hours for duck, 45 minutes for hens.

At 15-minute intervals, check water level and
replenish with more water if needed. Remove hens with
their bowl. Cool. Transfer duck or hens to a cooling
rack; scrape off marinade. (Save duck stock. It makes
a delicious cooking stock for vegetables.) Set hens in
a cool, airy spot to dry for at least 4 hours, or
refrigerate, overnight, uncovered,

Smoking: Line bottom of a wok with heavy-duty aluminum
foil. Mix together and distribute smoking materials on
the bottom. Set a 9 or 10-inch round cake rack into
the wok or devise a rack by crisscrossing 6 wooden
chopsticks in the middle of the wok. Place duck or
hens directly on rack. Turn heat to medium-high. When
the smoke begins, cover the wok and smoke for 10 to 20
minutes, or until duck or hens turn golden brown.
Remove from rack and brush lightly with sesame oil.
The hens may be served at this point or browned.

Browning: Place hens breast side up on a roasting rack
in a 425 degree F. oven for 5 to 10 minutes to crisp
the skin.

Serving: Chop duck or hens into bite-size pieces, or
remove bones and cut meat into thin slices. Serve with
Lotus buns and accompaniments.

Note: If you are preparing more than 2 hens, you will
need to steam and smoke them in 2 batches.

PER SERVING (duck, not counting lotus buns): 700
calories, 38 g protein, 1 g carbohydrate, 58 g fat (20
g saturated), 168 mg cholesterol, approximately 1,270
mg sodium, 0 g fiber.

Joyce Jue writing in the San Francisco Chronicle,
11/25/91.

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MELON PEACH CONSERVE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 c Diced, peeled peaches
2 c Diced cantaloupe
6 c Sugar
1/4 c Lemon juice
2 tb Syrup from preserved ginger
1/4 c Chopped, preserved ginger
1/4 c Chopped pecans

Chunky fruit preserves enlived a plate of cheese and crackers. Or try them
with roast pork.

In a large kettle, place peaches and cantaloupe. Simmer 30
minutes,stirring gently to prevent sticking. Add sugar, lemon juice and
syrup and boil rapidly until mixture thickens; stir to prevent sticking.
Stir in ginger and pecans and pour into hot sterilized jars. Seal with 2
layers of paraffin. Cool, cover and store in cool, dry, dark place. Fills
about 10 small jars.

Origin: Canadian Gardening Magazine, June/July 1993 Shared by: Sharon
Stevens.

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Title: LAMB PASTA E FAGIOLI
Categories: Meats, Italian, Pasta, Main dish
Yield: 8 servings

1/4 c Virgin olive oil; PLUS
2 tb Virgin olive oil
2 lb Boneless lamb stew meat
1 Celery stalk; finely minced
1 sm Carrot; finely minced
1 tb Finely minced garlic
6 c Veal, lamb or chicken stock
3/4 c Dried flageolet beans
-=OR=- Red kidney beans
4 Sprigs fresh oregano
-=OR=- Marjoram, -=OR=-
1 tb -Dried Marjoram
4 Plum tomatoes
3/4 c Uncooked elbow macaroni

———————————-GARNISH———————————-
1/2 c Grated Parmesan cheese
-=OR=- Romano cheese
1 sm Onion; finely minced
Freshly ground pepper
Virgin olive oil

IN A DUTCH OVEN or 3-quart heavy pot, heat 2 tablespoons olive oil over
high heat on top of the stove. Add the lamb in batches and brown well on
all sides. Do not crowd the pot or the meat will steam rather than brown.
Remove and reserve as pieces become brown. Discard fat. Preheat oven to
350F. When all the meat has browned, lower heat to low, add 2 tablespoons
oil and add the celery, carrot and garlic. Cook, stirring, 1 minute. Return
the meat to the pot. Add the stock and beans. Bring to a boil, add the
marjoram or oregano, cover, and bake 1 1/2 hours, or until the lamb is
cooked and the beans are tender. Meanwhile, using a small paring knife, cut
off tip and stem of the tomatoes. Remove the seeds and core, leaving only
firm, outer pulp. Slice one side of each tomato and lay it flat on work
surface. Cut into 1/4-inch lengthwise strips, pile up strips and cut across
into 1/4-inch pieces. Reserve on a plate until needed. Add the macaroni to
the casserole, replace in oven, and cook, covered, another 20 minutes, or
until pasta is tender. Remove the fresh herb sprigs and add the tomatoes.
Transfer to a large tureen or divide among individual soup bowls. Offer
grated cheese, minced onions, ground pepper and olive oil as garnishes at
the table.

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Title: Tomato Gravy
Categories: Misc., Gravy, Sthrn/livng
Yield: 6 servings

8 md Tomatoes; peeled
1 tb Sugar
3/4 ts Salt

Cut tomatoes into quarters; put in a saucepan, and bring to a boil.
Remove from heat; put through a food mill, or blend well in an
electric blender. Add sugar and salt. Return mixture to saucepan,
and simmer until thick. Serve over dried peas or beans.

SOURCE: Southern Living Magazine, June, 1974. Typed for you by Nancy
Coleman.

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Title: Wilted Greens
Categories: Vegetables
Yield: 4 servings

3 ea Sl Bacon
1 ea Onion, chopped
1/4 c Vinegar, white wine
1 ts Sugar
1 ts Prepared mustard
1/2 ts Horseradish
1/2 ts Salt
1 ds Pepper
1 lb Greens, leaf lettuce, escaro

Fat grams per serving: Approx. Cook
Time: :09 Place bacon and onion in 8 cup casserole.
Cover with lid. Cook at High 5 to 6 minutes or until
bacon is lightly browned; stir once. Add vinegar,
sugar, mustard, horseradish, salt and pepper, stir.
Add greens cut into bite size pieces; toss well. Cook
at high 2 to 3 minutes.

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