Plains Tribes Venision and Wild Rice Stew

Recipe By : LIHA’s Family Recipes
Serving Size : 1 Preparation Time :0:00
Categories : Meat Dishes Main Dishes
Soups Stews Ethnic

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 1/2 pounds shoulder of venision — cut in 2″ squares
2 quarts water
2 yellow onions — peeled and cubed
2 teaspoons salt
1/8 teaspoon black pepper
1 1/2 cups wild rice — washed

Place the Venision, water and onions in a large, heavy kettle and simmer,
uncovered for 3 hours or until venision is tender. Mix in the salt, pepper
and wild rice; cover and wimmer for 20 minutes. Stir the mixture, then simmer,
uncovered for about 20 minutes more or until rice is tender and most the
liquid is absorbed.

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Per serving: 926 Calories; 3g Fat (3% calories from fat); 37g Protein; 195g
Carbohydrate; 0mg Cholesterol; 4343mg Sodium

Southwestern Garbanzos

Recipe By : Cooking Without Fat by George Mateljan
Serving Size : 4 Preparation Time :0:00
Categories : Entree Stovetop
Quick

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c onion — chopped
2 cloves garlic — chopped
1 tbsp ginger — finely chopped
1 c tomatoes — chopped
2/3 c water
1 1/2 tsps ground cumin
1 tsp ground coriander
1/8 tsp cayenne
2 c cooked garbanzo beans
1 tbsp honey
1/4 c chopped dates
1 tbsp lime juice
cilantro and lime wedges — for garnish

In a medium skillet, combine onion, garlic, ginger, tomato and 2 tablespoons
water. Saute over medium high heat until tomato and onion soften and all
liquid has cooked off, about 5-8 minutes. Add seasonings and cook briefly to
blend flavors. Add beans, 2/3 cup water, honey and dates. Bring to boil,
cover, reduce heat and simmer 10-15 minutes. Stir in lime juice. Garnish with
cilantro and lime wedges.

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Per serving: 208 Calories; 3g Fat (11% calories from fat); 9g Protein; 41g
Carbohydrate; 0mg Cholesterol; 161mg Sodium

Serving Ideas : Serve over rice or with tortillas.

Title: French Meatball Soup
Categories: Diabetic, Soups/stews, Rice, Main dish, Crockpot
Yield: 1 servings

2 tb Rice; 1 ds Each garlic, parsley,
nutmeg
2 oz Ground Beef round; 2 tb Dry red wine;
1 tb Egg; (raw beaten) 1 1/4 c Beef broth;
1 tb Onion; grated Salt and pepper to taste;

Add rice to 1 c. water. Boil 5 minutes; drain well. Blend rice,
ground round, egg, onion, garlic, parsley, and nutmeg; form into
small meatballs. Add wine to broth; bring to boil. Drop meatballs
into hot broth, one to at time. Bring to boil again; reduce heat.
Simmer 20 minutes. Add salt and pepper. Microwave: Add rice to 1 c.
salted water. Bring to a boil. Hold 5 minutes; drain well. Combine
meatball ingredients as above. Bring wine and broth to a boil. Drop
meatballs into hot broth, one at time. Bring to a boil again. Hold
10 minutes. Add salt and pepper. Food Exchange per serving: 1 MEAT
EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71

Source: The Complete Diabetic Cookbook by Mary Jane Finsand

MMMMM

Vidalia Onion Pie

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Special Vidalia
Bon Appetit

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c Ritz crackers — crushed or
-any buttery crackers
6 tb Unsalted butter — 3/4 stick
-room temp
2 c Vidalia onions — thin slice
-or any sweet onion
-or yellow onions
3/4 c Milk — do not use low-fat
– or nonfat
2 Eggs
3/4 ts Salt
3/4 c Sharp cheddar cheese
-packed, grated
Paprika
Parsley — freshly chopped

Preheat oven to 350′. Mix crackers and 4 tb butter in bowl until well
blended. Press mixture on bottom and up sides of 8 inch pie plate.

Melt remaining 2 T butter in heavy medium skillet over medium heat.
Add onions and saute until tender about 12 minutes. Arrange onions in
cracker crust. Beat milk, eggs, and salt in medium bowl until
blended. Season with pepper. Pour egg mixture over onions in crust.
Sprinkle cheese over filling. Sprinkle with paprika.

Bake pie until knife inserted in center comes out clean, about 35
minutes. Garnish with parsley and serve.

Source: Bon Appetit, 11/92

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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.

—–

Title: EGGPLANT SOUFFLE’
Categories: Vegetables, Cheese/eggs, Diabetic
Yield: 8 servings

3 c Diced eggplant
1/2 ts Salt
4 oz Shredded low-fat process
-American cheese
1 c Skim milk
1 tb Reduced-calorie margarine
1/8 ts Hot sauce
Dash of pepper
3 Eggs, lightly beaten
Vegetable cooking spray

Place eggplant in a saucepan with water to cover.
Add salt, and cook 8 to 10 minutes or until tender.
Drain and cool.
Add cheese and next 5 ingredients.
Place mixture in a 2-quart casserole coated with
cooking spray. Bake at 350 degrees for 30 minutes;
serve immediately. Yield: 8 servings.

Nutritional information per 1/2 cup serving:
calories – 88, protein – 7 gm., fat – 5 gm.,
carbohydrates – 5 gm., cholesterol – 78 mg., sodium –
395 mg., fiber – 1 gm. Diabetic Food Exchanges:
Vegetable – 1, Medium-Fat Meat ~ 1.

FROM: The Complete Step-by-Step Diabetic Cookbook,
from Oxmoor House, copyright 1995. ISBN:
0-8487-1431-8. Formatted to MM by Trish McKenna
11/19/95. Submitted By “LISA (POOH) CRAWFORD IN
PERRINE, FLORIDA” On SUN, 19
NOV 1995 234142 -0500 (EST)

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