Title: STIR-FRIED HAMSTEAK AND ASPARAGUS
Categories: Chinese, Pork
Yield: 6 servings

1 tb Diet margarine
1 lb Fat-trimmed hamsteak
3/4 c Unsalted, fat-skimmed beef
-broth or water
1 lb Fresh asparagus, diagonally
-sliced into 1-inch pieces
1 Clove minced garlic
1 ts Ground ginger
1 tb Cornstarch
1 tb Sherry or white wine
1 ts Light soy sauce

Melt margarine in large non-stick skillet. Add
hamsteak; brown on both sides over moderate heat.
Transfer to cutting board. Combine broth, asparagus,
garlic and ginger in skillet. Simmer uncovered, just
until asparagus is tender-crunchy, 3-5 minutes
depending on thickness. Meanwhile, slice hamsteak very
thinly. Blend cornstarch with wine and soy to make a
paste; stir into skillet, until sauce simmers and
thickens. Stir in ham slices and heat through.

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Gumdrop Fruit Salad

Recipe By : Mrs. Estil Monk
Serving Size : 10 Preparation Time :0:30
Categories : Fruits Salads
To Post

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 C Whipping Cream
2 1/2 C Pineapple Tidbits — drained
2 C Seedless Grapes
2 C Miniature Marshmallows
3/4 C Gumdrops (Omit Black Candies) — cut fine
1 4 Oz. Jar Maraschino Cherries — cut and drained
1/2 C Chopped Pecans
—
1/2 C Pineapple Juice
1/4 C Sugar
2 tbsp Flour
1/4 tsp Salt
3 tbsp Lemon Juice
1 1/2 tsp Vinegar

FOR THE SALAD:

Whip cream and stir all ingredients together. Add cooled dressing, and
regrigerate overnight.

FOR THE DRESSING:

Blend all ingredients in a saucepan and cook until thick, stirring
constantly. Cool before adding to the salad.

Source: “Mountain Measures” –Junior League of Charleston, WV
ed. 1974

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Nutr. Assoc. : 0 1129 0 0 700 0 2677 0 0 0 0 0 0 0

FIVE-GRAIN SODA BREAD

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Diabetic Breadmaker

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c All-purpose flour (see note)
3/4 c Whole-wheat flour
3/4 c Rye flour
3/4 c Graham flour
3/4 c Rolled oats
2 tb Granulated sugar
1 tb Baking powder
1 t Baking soda
1/2 ts Salt
3 tb Soft margarine or veg. oil
3/4 c Raisins (optional)
1 3/4 c Buttermilk
OR 1 3/4 tb lemon juice
OR 1 3/4 tb vinegar
Plus milk to make 1 3/4 cup

Mix vinegar or lemon juice with milk for sour milk and set aside. If
using powdered skim milk, use almost 2/3 cup powder and enough water
to make 1 1/2 cup milk. Stir, then add lemon juice, then add enough
water to make the 1 3/4 cup measure.

If you do not have all the different kinds of flour, use what you do
have to make 3 1/4 cups, or try 1/4 cup wheat germ or bran plus 3 cups
all-purpose flour. Make a note of the ingredients and a note of the
result.

Sugar could possibly be left out, especially if 2 tbsp. or more of
raisins (or finely chopped dates) are used.

Combine dry ingredients in a bowl. Cut in margarine or oil. Stir in
raisins (if using) and add buttermilk or sour milk to make a soft
dough.

Knead lightly on a floured surface until smooth. Place on a greased
baking sheet and flatten into a circle about 2 1/2 inches thick. Cut
large X about 1/4 inch deep on top. OR make 2 smaller loaves.

Bake at 350 F for about 1 hour or until toothpick inserted in the
center comes out clean.

1/16 recipe ñ28 calories, 1 1/2 starch, 1 fat choice 3 grams fat, 4
grams protein, 22 grams carbohydrate, 185 mg sodium, 1 mg cholesterol

Adapted from The Lighthearted Cookbook by Anne Lindsay, 1988 Heart
Stroke Foundation of Ontario Shared by Elizabeth Rodier Jan 94

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Date: Thu, 29 Jul 93 15:01:29 EDT
From: jmemon@lehman.com (Janine Memon)

From Eat More, Weigh Less by Dean Ornish

Pasta with Red Peppers, Lemon, Greens, White Beans

2, 3 red or yellow peppers
Vegetable broth or chicken stock (for non-veg)
Greens (I’ve used Swiss Chard and Escarole but Broccoli-Rape might be
good also)
Garlic
Lemon
Grated lemon rind
Pasta (I’ve used Orrechiette and Farfalle)
White Cannellini Beans (I used canned, the recipe calls for fresh –
canned works fine)
fresh pepper
salt

Cook peppers in broth approx 8-10 minutes
Add greens, garlic, lemon and rind to taste
Cook till greens are wilted, about 5-8 minutes
Add white beans and bean liquid
Add fresh pepper, and salt to taste
Add cooked pasta, mix and enjoy!

This is the recipe I’ve created after eating Applebee’s pizza appetizer. I
mixed the ingredients ahead of time while cooking other items, then all I
had to was split the bread open, put the toppings on and bake!

Spinach Pizza

Ingredients:

Pita Bread (2 or 3 whole)
1 – 10oz pkg frozen spinach
1/3 cup nutritional yeast
1 med. onion
5 or 6 plum tomatoes
8 oz pkg fresh mushrooms
3-4 cloves garlic
1 tsp of each of the following spices:
basil, parsley, cayenne pepper
1/2 to 1 cup rice milk
4 tbsp flour

Thaw spinach completely, press out all water. Heat milk in saucepan, when
hot but not boiling stir in flour. Stir until sauce begins to thicken, turn
heat down. Add nutritional yeast and spinach. Stir constantly until thick
and gooey, only about 3-4 min.
In separate pan, saute onion, garlic, until onion is tender. Stir in
tomatoes, mushrooms, and spices. Saute until just done. Preheat oven to
425. Using a very sharp bread knife, split each pita bread so that you have
two round flat pieces instead of one thick one. Place each piece of bread
on a cookie sheet or pizza pan. Spread spinach sauce over each. Top with
tomato mixture, being careful to avoid the juice. Bake for 5 to 7 min.
Watch closely so that the edges of the pita don’t burn. Makes a nice
crunchy crust. This made enough for 5 individual pizzas. Sorry, I don’t
have nutritional info.

Title: Kona Banana Bread
Categories: breads
Yield: 1

3/4 c butter; softened
1 1/2 c sugar
3 ea eggs
1 1/4 c banana; mashed
1 3/4 c flour
1 1/4 ts baking soda
3/4 ts salt

Mix in order and pour into a greased 13×9 pan. Bake at 350 degrees for

35-40 minutes. (In a glass pan, 325 for 30 minutes) Makes good muffins

too. (25 minutes in muffin tins.) Chocolate chips are a good addition
to
the muffins.

Contributor: Carol Mitchell
—–

FIELD RIPENED TOMATOES WITH GREEN BEANS AND 100-YEAR

Recipe By : Chef du Jour
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 red tomatoes
2 yellow tomatoes
1 tablespoon diced shallots
1 teaspoon extra virgin olive oil
Coarse fleur de sel salt to taste
White pepper to taste
1 tablespoon fresh basil, julienned
1 cup blanched green beans
1 cup mesclun greens
1 teaspoon 100 year old Balsamic vinegar

Slice the tomatoes 1/2-inch thick and place in a shallow dish. Add the
diced shallots, olive oil, salt and pepper. Add julienne of basil.
Marinate
for two hours. Serve chilled with green beans and mesclun greens to
garnish. Drizzle on a few drops of the Balsamic and serve.
Yield: 4 servings

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NOTES :

Low Fat Caramel Custard (FLAN)

Recipe By : Clebert@aol.com
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Kitmail17
Healthwise

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Qt BOILING WATER
3/4 C SUGAR CARMELIZED
3 C SKIM MILK
ZEST OF 2 LEMONS
1 Pkg EGG SUBSTITUTE (4-EGG EGG BEATERS) — or 3 eggs
1/2 C SUGAR
1/4 Tsp SALT
2 Tbsp PURE VANILLA EXTRACT (OR 1 VANILLA BEAN)

1- PRE-HEAT OVEN TO 350F.
2- PLACE WATER ON HEAT
3- PREPARE BAIN MARE’ (WATER BATH)-PUT 8 PYREX CUSTARD CUPS (OR USE COFFEE
MUGS) IN A 3 IN DEEP ROASTING PAN. COVER THE BOTTOM OF THE PAN WITH COLD
WATER. 4- PLACE THE LEMON ZEST AND SKIM MILK IN A SAUCEPAN, HEAT TO SCALDING.
5- PUT 3/4 C SUGAR IN SAUCEPAN ON HIGH HEAT. STIR CONSTANTLY UNTIL ALL THE
SUGAR MELTS AND CARMELIZES. — EXERCISE CARE WITH THE MOLTEN SUGAR,IT IS
VERY HOT AND CAN CAUSE SEVERE BURNS. IF THE SUGAR SMELLS BURNT, TRY AGAIN.
6- AS SOON AS THE SUGAR IS MOLTEN AND CARMELIZED, POUR ABOUT TWO Tbsp OF THE
SOLUTION IN THE BOTTOM OF EACH OF THE CUSTARD CUPS AND ALLOW IT TO SOLIDIFY.-
BEAT THE THREE EGGS, 1/2 C SUGAR AND 1/4 Tsp SALT TOGETHER AND STRAIN THE
SCALDED MILK INTO IT (TO REMOVE THE LEMON ZEST). 7- MIX THE EGG AND MILK
MIXTURE WELL, ADD THE VANILLA AND FILL THE CUPS TO WITHIN 1/4 IN OF THE TOP.
(THE CUSTARD MIXTURE SHOULD BE ABOUT 3/4 TO 1 IN DEEP IN THE CUPS.).
8- PLACE THE PAN WITH THE CUPS IN THE PRE-HEATED OVEN, POUR ENOUGH WATER
INTO THE PAN TO COME UP TO 1/4 IN OF THE TOP OF THE CUSTARDS, AND BAKE FOR 45
MINUTES OR UNTIL THE CUSTARD FIRMS UP AND STARTS TO BROWN ON TOP. — DO
NOT OVERCOOK OR THE CUSTARD WILL HAVE A GRAINY TEXTURE. INSTEAD OF ITS
INTENDED CREAMY, HEAVENLY SMOOTHNESS. (Ann’s Note: when a knife inserted in
the center of a cup comes out clean, it’s done)
9- REMOVE FROM OVEN AND THE WATER BATH, AND COOL TO ROOM TEMP. PLACE IN THE
FRIDGE UNTIL COLD.
10-TO SERVE, CUT AROUND THE TOP OF THE CUSTARD AND TURN UPSIDE DOWN ONTO A
SMALL PLATE. COVER WITH THE LUSCIOUS CARMEL SAUCE IN THE BOTTOM OF THE
CUP AND ADD A DASH OF FRESHLY GROUND NUTMEG IF DESIRED. GARNISH WITH A
SMALL FRESH MINT LEAF. COPYRIGHT 1994 CHARLES C. LEBLANC

– – – – – – – – – – – – – – – – – –

NOTES : Per serving: 163 calories, .2 gr. fat, 9% of calories from fat, 2 mg.
cholesterol

Title: Taro
Categories: Diabetic, Vegetables
Yield: 4 servings

4 Taro corms 2 Garlic cloves,
crushed (opt)
1/4 c Chard, chopped (optional) Oyster or other dip
sauce (o

Other names for taro are dasheen, elephant’s ear, nampi, arum lily,
cocoyam, yautia, malagna, eddo and kolokassi. Asiatic people steam,
boil or stew taro. Hawaiians make poi from it and also stew the
leaves.

Peel the taro. Soak in cold water until ready to cook. Boil in water
to cover, or steam in a bamboo steamer. Serve plain as you would
boiled potato.

To season taro, drain and cut into cubes while still hot. Combine
with chard and garlic. Heat a wok or skillet with just enough
vegetable oil to coat the bottom. Stir-fry taro mixture for 1
minute. Serve hot or cold with dipping sauce if desired.

1/2 cup without any optional ingredients – 92 calories, 1 1/2 starch
exch. 22 grams carbohydrate, 2 grams protein, 10 mg sodium, 319 mg
potassium

Adapted from Diabetic Cooking from Around the World by V. Chantiles
1989 Shared but not tested by Elizabeth Rodier Jan 94.

MMMMM

BRUNSWICK STEW (SOUP)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups/stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Bacon fat
1 lg Onion — sliced
1 Chicken — cut in half
1 lb Beef stew meat — in bite-size
1 tb Flour
1 lb Baked ham (leftover)
8 c Cold water
1 tb Salt
Fresh ground black pepper
1/2 ts Dried thyme
1/4 ts Red pepper flakes
1 lg Canned tomatoes
2 md Potatoes — diced
1 c Frozen corn kernels
1 c Frozen lima beans
1 c Frozen okra — sliced
1 c Frozen green beans
1/4 c Fresh parsley — chopped

Recipe by: Someone in Georgia, North Carolina, or
Virginia In a large heavy kettle, heat bacon fat and
add onions. Saute until lightly browned. Dust beef
with 1 tablespoon of flour, add to kettle along with
chicken and brown. Add the ham, cold water, salt,
black and red pepper, and thyme. Bring to boil then
reduce heat and simmer for 2 hours covered, or until
meat is tender. Remove meats from stock and strain
stock. Skim any excess fat from stock, and return to
kettle. Remove chicken from bones, discard skin and
cut into bite size pieces. Return meats to kettle
adding all remaining ingredients except for okra,
beans and parsley. Bring to boil and simmer, covered,
for 45 minutes. Add okra and beans and cook for 15
minutes longer. Garnish with fresh parsley.

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