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

1 sl Bacon; 3 c Beef broth;
1 ts Garlic; minced 3 Bay leaves;
1/2 c Onion; chopped 1/2 ts Salt;
2 1/2 c Kidney beans; canned with 1/8 ts Ground pepper; freshly
-liquid 1/4 ts Dried basil; crumbled

Fry bacon over medium heat in heavy frying pan; crumble bacon and set
aside. Reheat bacon drippings over medium heat; saute garlic and
onion until tender, stirring occaionally. Puree beans in blender or
food processor fitted with steel blade and stir into onion mixture.
Blend in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Remove and discard by leaves. Soup
will thicken as it stands and be thinned with water or additional
beef broth.

Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE CHO: 19g; PRO: 8g; FAT: 3g; CAL: 136
Low-sodium diets: This recipe is not suitable.

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

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Shrimp Fried Rice

Recipe By : Walking Magazine (Jul/Aug 95)
Serving Size : 4 Preparation Time :0:30
Categories : One-dish meals* Main courses, fish*
Quick dishes*

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 pound medium shrimp, peeled, washed, deveined — sliced
in half
MARINADE:
1 1/2 tablespoons rice wine or sake
1 teaspoon minced fresh ginger
1/2 teaspoon sesame oil
SAUCE:
2 tablespoons non-fat chicken broth — (or water)
1 1/2 tablespoons rice wine or sake
1 tablespoon soy sauce
1 teaspoon salt
1 teaspoon sesame oil
– – – – –
2 tablespoons corn or safflower oil — divided
2 large eggs — lightly beaten
3/4 cup minced scallions
1 1/2 cups frozen peas — thawed
5 cups cold cooked white (or brown rice) — fluffed with fork

[This is fast if rice is made the night before.]

Place shrimp in a bowl, add the marinade ingredients, and toss to coat.
Cover with plastic wrap and let stand at room temperature for 20 minutes.

Combine the sauce ingredients and set aside.

Heat a wok or a skillet, add 1T of the oil, and heat until hot.
Add the shrimp and stir-fry over high heat until they turn pink, about 2
mnutes.
Remove with a handled strainer or a slotted spoon and drain.
Wipe out the pan.

Reheat the pan, add the remaining 1T of oil, and heat until hot.
Add the eggs and stir-fry over high heat for about 30 seconds to scramble.
Add the minced scallions and stir-fry for about 1 minute.
Add the peas and stir-fry briefly to heat through.
Add the rice, breaking it up with a spatula, and cook for 2-3 minutes, until
heated through.
Add the shrimp and the sauce mixture, toss to coat, and transfer to a serving
dish.
Serve immediately.

Serves 6*, 321 cal per serving.
18% cal from fat / 6g total fat / 1g sat fat / 37mg chol / 15g prot / 49g carb
/ 862mg sod /
4g fiber

[*Halved, made dinner for 2, with no accompaniaments. Plan whole amount for 4;
6, only if
there are other dishes.]

– – – – – – – – – – – – – – – – – –

Title: Northern Beef
Categories: Chinese, Beef, Ceideburg 2
Yield: 1 servings

1 lb Beef (flank, rump,
-sirloin), sliced 1/2 by 2
-by 3 inch strips
2 c Chinese chard (bok choy),
-cut in 1 1/2 inch squares
1 sm Onion, halved and cut into
-1 1/2 inch squares
1 Clove garlic, minced
A few gratings of ginger
2 tb Oil for frying

MMMMM—————————GRAVY——————————–
1/2 tb Honey
1 tb Sherry wine
1 tb Soy sauce
1 tb Soy beans with chili
-condiment *
1/2 c Water
1/2 tb Cornstarch
ds MSG (optional)
ds 5-spices (optional)
ds Salt

*(or if unavailable, substitute 5 or 6 drops Tabasco sauce)

Been returning to my culinary “roots” so to speak. I pulled out a
couple of great little cookbooks that I got years ago when I was
first getting into Oriental cooking. These are those little recipe
card like books with spiral bindings that you see here and there in
Asian markets and the like. I’d forgotten how good these recipes are
since collecting larger and flashier cookbooks, but these are some of
the recipes that convinced me that I really did want to become
proficient at Chinese cooking. They are simple, authentic and *very*
tasty!

This first one calls for beef, but the other night I substituted pork
for the beef and the result was excellent. The finished dish is
rich, as hot as you like it and slightly sweet. The only “exotic”
ingredient is the “soy beans with chili condiment” and it’s not too
exotic these days. (Sorry, Jeff++no dried duck webs here!) Any market
with a good Oriental section should have it. The stuff I use is put
out in 8 oz. bottles by Lan Chi and is called “Chilli Paste with Soy
Bean”. It’s quite hot and has a wonderful, slightly “smoky” flavor.

(I’m copying these recipes out verbatim to capture the flavor of the
book.)

This blend of flavors will remind you of hot dishes from other parts
of the world. This chili flavor combine [sic] is entirely different
from the chili used in Mexican dishes, for instance

1. Mix gravy ingredients in a small bowl. Set aside.

2. Heat wok on high heat. Add 1 tablespoon oil. Slosh around. Add
vegetables and stir-fry until half done about 2 minutes. Remove to
platter.

3. Clean wok. Reheat over high heat. Add 1 tablespoon oil. Slosh
around. Add beef, garlic and ginger. Toss-fry for about 3 minutes
and when meat is pinkish add gravy ingredients. Stir-fry another
minute or so until thickened. Add precooked vegetables. Toss-fry
another minute to blend and heat through.

From “Quick and Easy Gourmet Wok Cooking” by Kay Shimizu.
Shufunotomo Co. Ltd., Tokyo. 1973. Distributed in the U.S. by Japan
Publications Trading Co. 1255 Howard St., S.F., Ca. 94103. ISBN
0-87040-245-5.

Posted by Stephen Ceideberg; July 11 1991.

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from the _Lose Weight Naturally Cookbook_, by Mark Bricklin (Rodale
Press).

Tomato Vinaigrette

for 2 servings:

1/2 cup chopped, peeled tomato [but I think unpeeled is fine]
2 TBS white wine vinegar
1/2 tsp dried basil (or 1 1/2 tsp fresh)
1/2 tsp dried thyme (or 1 1/2 tsp fresh)
1/2 tsp Dijon mustard

Whir-Chop in your favorite blending appliance. Keep refigerated, lasts
about 2 days. Serve on green salads, or maybe pasta salad.

SPINACH STILTON PANCAKES

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Breads Cheese/Eggs
Vegetarian Breakfast

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–FOR THE PANCAKES—–
2 oz Buckwheat flour
2 oz Plain white flour
2 Eggs
2 tb Butter — melted
1/4 pt Milk
1/4 pt Water
—–FOR THE FILLING—–
2 lb Fresh spinich
1 lg Onion
3 oz Stilton cheese
2 oz Walnut pieces
Butter
1 Garlic sliver
—–FOR THE SAUCE—–
1 oz Butter
1 oz Plain white flour
1/2 pt Stock
1/4 pt Double cream
2 tb Freshly grated Parmesan
1 t (heaped) Dijon mustard

Make a smooth batter with the flours, eggs, milk and
water, then stir in the cool melted butter for extra
richness and to prevent sticking during cooking. Use
a 6-inch pan and make thin pancakes in the usual way,
but be sure to stir the batter vigorously in between
making each pancake or all the buckwheat flour will
sink to the bottom of the mixture. If preparing
ahead, cool the pancakes then stack them (interleaved
with greaseproof paper) and wrap in a foil parcel.

To make the filling, wash and boil or steam the
spinach until just tender. Chop it and squeeze out all
the liquid (save the juices for a soup). Chop the
onion finely and sweat it in a knob of butter until
it’s deliciously soft. Stir in the spinach, season
with a little salt, lots of pepper and the garlic.
Toast the walnuts and crumbled Stilton into the
spinach mixture to give it savoury flavour and bite.
Stuff the pancakes with the mixture, roll them up
neatly and pile them into a lightly buttered gratin
dish. Cover with foil and heat through in the oven
for 25-30 minutes at 400 F (200 C) gas mark 6.

Make a smooth rich sauce with the butter, flour, stock
(preferably good chicken stock) and cream. Let it
simmer for about 5 minutes, stirring once or twice,
then season with the cheese, mustard and salt and
pepper. If the sauce is made ahead, reheat it in a
double-boiler for serving, then pour it over the dish
of pancakes just before bringing to table.

Source: Philippa Davenport in “Country Living”
(British), February 1988. Typed for you by Karen
Mintzias

– – – – – – – – – – – – – – – – – –

Title: Scalloped Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 5 servings

1 lb Potatoes; (about 3 md) 2 tb Margarine;
2 tb All-purpose flour 3 tb Onion; finely chopped
1/2 ts Salt Hot water
1/2 ts Freshly ground pepper;

Preheat oven to 400 F degree. Prepare a 1 1/2 qt casserole with
vegetable pan coating. Pare potatoes; slice potatoes crosswise in
1/8-inch slices: if potatoes are large, cut slices in half in half.
Mix together flour, salt, and pepper. Place half of the potatoes in
prepared casserole. Dot with half the margarine, sprinkle half the
seasoned flour on top, then half the onion. Repeat with remaining
potatoes, margarine, seasoned flour, and onion. Pour enogh hot water
in, at one corner only, so that the water barley comes to the top of
the potatoes. Cover and bake 50 minutes; then uncover and bake for
another 25-30 minutes or until potatoes are browned and tender.
Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO:
17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets: Omit salt. Use
unsalted margarine.

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

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Asian Black Bean Sauce

Recipe By : Sun-Sentinel (4-11-96)
Serving Size : 1 Preparation Time :0:00
Categories : Asian Beans
Sauces

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tbsp peanut oil
2 tbsp fermented black beans — rinsed and drained
1 tbsp garlic — minced
1/2 c chicken broth
1 tbsp soy sauce
2 tbsp rice wine
1 tsp sugar
1 1/2 tsp cornstarch

Heat a wok or heavy skillet over medium-high heat. Add the oil, the black
beans and garlic. Stir-fry about 12 seconds. Add the rest of the ingredients
and stir-fry about 1 minute or until sauce thickens.
Makes about 3/4 cup sauce.

– – – – – – – – – – – – – – – – – –

Serving Ideas : Serve with poultry, fish or veggies.

NOTES : Black beans and rice wine and readily available in Asian markets and
some supermarkets.
You may substitute dry white vermouth for the rice wine.

Title: Lamb with Spinach (Dilli Ka Saag Gosht)
Categories: Indian Main dish Spicy Ethnic
Servings: 6

8 T vegetable oil 1/4 t black peppercorns
6 ea Whole cloves 2 ea Bay leaves
6 ea Cardamom pods 2 ea Medium onions finely
chopped
6 ea Garlic cloves chopped 1 ea Inch cube of ginger
chopped
2 lb cubed lamb 2 t ground cumin seeds
1 t coriander seeds 1/4 t cayenne pepper
2 t salt 5 T plain yogurt well beaten
2 lb fresh spinach chopped 1/4 t garam masala

Heat the oil in a large pot over a medium-high flame. When hot, put in
the peppercorns, cloves, bay leaves, and cardamom pods. Stir for a
second. Now put in the onions, garlic and ginger. Stir and fry until
the onions develop brown specks. Now add the meat, ground cumin, ground
coriander, cayenne pepper, and 1q/2 of the salt. Stir and fry for a
minute. Add 1 tablespoon of the yogurt. Stir and fry for a minute.
Keep doing this until all yogurt has been incorporated. The meat should
also have a slightly browned look. Add the spinach and the remaining
salt. Stir to mix. Keep stirring and cooking until the spinach wilts
completely. Cover tightly and simmer on low heat for about 1 hour or
until meat is tender.
Remove the lid and add the garam masala. Turn the heat to medium. Stir
and cook another 5 minutes until most of the water in the spinach
disappears and you have a thick, green sauce. Remove the whole spices
and serve.

—————————————————————————–

SPINACH VEGETABLE DIP

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Appetizers Relishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pk Frozen chopped leaf spinach
1 pt Helman’s Mayonaise (16 oz)
1 c Sour cream (8 oz.)
1/2 c Chopped onions

Thaw and drain spinaach well. Thoroughly mix all
ingredients together. Chill, for best results, chill
overnight. Serve with fresh cut vegetables or with
pumpernickle bread. Great dip!! Usually have to
double recipe.

– – – – – – – – – – – – – – – – – –

Title: Caesar Salad
Categories: Salads
Yield: 1 servings

1 Very fresh egg yolk
1/4 ts Salt
6 tb Divided olive oil
1 cl Garlic, crushed
1/2 ts Worcestershire sauce
1/2 ts Dijon style mustard
3 tb Apple cider vinegar
Fresh ground black pepper
1 c Homemade croutons ****
3 tb Fresh grated/hand
Shredded Parmesan cheese
1 tb Fresh lemon juice/
Concentrate
2 Heads romaine lettuce
Inside leaves only ***

*** The lettuce is deribbed and torn into bite size pieces, rinsed and
thoroughly patted or spun dry in a salad spinner, you may need 3 heads
large enough for a big salad.**** Homemade bread in 1-inch cubes
sauteed in butter until golden brown, served warm on chilled crisp
green. In a large salad bowl, combine the egg yolk, lemon juice, salt
and 1 Tb of the olive oil. Whisk in garlic, worcestershire and
mustard and blend until thoroughly combined. With a gentle rolling
motion, incorporate the romaine. Add the vinegar and the remaining
olive oil in the proportions of 1 part vinegar to 2 parts oil, until
you have the consistency and flavor you desire. Roll the salad again,
adding black pepper to taste. The salad can be chilled at this point,
but not for too long. Just before serving, finish by placing warm
croutons in the center of the salad and the Parmesan in a ring around
the circumference. Roll gently to serve.

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