Title: Beet Borscht
Categories: Diabetic, Soups/stews, Crockpot
Yield: 4 servings

1 1/2 c Beet liquid; drained of 1 1/4 ts Salt;
-can of beets 1 ts Fresh lemon juice;
3/4 c Tomato juice; 1/4 c Plain low-fat yogurt;
1/4 ts Onion powder;

Mix all ingredients except yogurt. Chill 2-3 hours in a covered jar.
Serve in cocktail glasses or small glass bowls, topping each with 1
tablespoon yogurt.

4 servings (Yield: 2 cups) 1 serving: 1/2 cup

Nutritive values per serving: 6 gm. carbohydrates; 2 gm. protein; 0
gm. fat; 36 calories; 0.6 gm. fiber; 464 mg. sodium; 1 mg. cholesterol

Food Exchange per serving: 1 Vegetable Exchange

Low-sodium diets: This recipe is not suitable ~———————–

MMMMM

White Chili #2

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Mexican Beans
Chicken Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium Onion chopped fine
1/2 large Green pepper chopped fine
1 large Clove garlic minced
1 Shredded carrot
2 Stalks celery chopped fine
1 tablespoon Olive oil
1 tablespoon Butter
1 1/4 pounds Cooked boneless chicken
Chopped
1 can low salt chicken — (15-oz)
Broth or homemade
2 cans Pinto beans one drained and
Rinsed one not drained and
Pureed in blender
3/4 cup Dry white vermouth
1 can Chick peas optional
1 teaspoon Ground cumin
1/2 teaspoon Tabasco sauce
2 teaspoons Chili powder
1 tablespoon Honey
2 teaspoons Medium hot sauce
Shredded mozzarella cheese
Opt.

In a medium saucepan, saute in oil and butter over medium high
temperature the onion, green pepper, garlic, carrot and celery 6-8
minutes. Gently add the cooked chicken, broth and beans. Add vermouth,
chick peas, cumin, Tabasco sauce, chili powder, honey and hot sauce and
simmer and stir on low for a half hour. For a nice touch and added
flavor, melt shredded mozzarella cheese on top of each serving.

– – – – – – – – – – – – – – – – – –

Per serving: 307 Calories; 26g Fat (73% calories from fat); 1g Protein;
21g Carbohydrate; 31mg Cholesterol; 171mg Sodium

Cheese-Shrimp Chowder

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Crockpot

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Medium potatoes — peel/dice
1 cup Sliced celery with tops
1 Large onion — chopped
2 cups Boiling water
1/4 teaspoon Pepper
1 can Evaporated milk
8 ounces Process Cheddar cheese — shredded
1 can tiny shrimps — (4 1/2 oz) undrained
4 tablespoons Dry sherry
Salt to taste
Chopped parsley

Put potatoes, celery, onion and boiling water in cooker. Cover and
cook on low 10 to 12 hours (high, 3 to 4 hours) or until potatoes are
tender. Stir in pepper, evaporated milk, cheese and shrimps during last
hour. When ready to serve, stir in sherry and salt. Sprinkle with
parsley. Makes about 2 quarts. From: Woman’s Day ‘All Appliance Cookbook
#1’

– – – – – – – – – – – – – – – – – –

Title: Appetizer Kabobs
Categories: Appetizers
Yield: 3 servings

Wrap 1 inch cubes of sharp process American cheese in partially cooked
slices of bacon. Wash fresh mushrooms, don’t soak or peel, or use
canned mushroom crowns. Alternate bacon cheese cubes and mushrooms
on skewers along with stuffed green olives and cocktail weiners.
Leave a little space between tidbits on the skewer. Rotate over
coals till bacon and mushrooms are done and cheese is melty. Brush
mushrooms with melted butter or margarine, or salad oil while
cooking. Tastes good with catsup, mustard or soy sauce added.

From: Randy Rigg Date: 10 Feb 96

MMMMM

Cheese Biscuits-1

Recipe By : Mrs. Meredith K. Rice
Serving Size : 15 Preparation Time :0:45
Categories : Appetizers To Post

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 10 Oz. Roll Sharp Process Cheese
1 Stick Butter Or Margarine
1 Cup Flour
1/4 Teaspoon Red Pepper
1/4 Teaspoon Worcestershire Sauce
1 Package Whole Pecans — for garnish

Soften and blend cheese and butter; add flour, pepper, and Worcestershire.
Knead together until well mixed. Roll in a long roll the size of a silver
dollar. Freeze. When ready to use, let soften 5 minutes. Slice 1/4 inch
thick, place on cookie sheet. Add pecan on top. Bake at 350° for 10
minutes. Remainder of roll can be re-frozen.

Serves: 15

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

– – – – – – – – – – – – – – – – – –

Serving Ideas : Serve as an appetizer or with luncheon salads.

ORANGE-NUT MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Flour
1 tb Baking powder
1 t Ground cinnamon
1/4 ts Salt
1 c Chopped walnuts
1 Orange — grated peel only
2 Eggs
1 c Milk
1/2 c Oil
1 c Brown sugar, packed

Sift flour with baking powder, cinnamon and salt. Add
nuts and orange peel and mix lightly. Beat eggs and
stir in milk, oil and brown sugar. Make well in flour
mixture and add egg mixture all at once. Mix very
quickly, just until dry ingredients are moistened.
Spoon into greased muffin cups, filling about 2/3
full. Bake at 375F 12 to 15 minutes.

Created by: Buffum’s department stores, Los Angeles

(C) 1992 The Los Angeles Times

– – – – – – – – – – – – – – – – – –

Title: End of Summer Stew
Categories: Beef, Soups, Main dish
Yield: 6 Servings

1 1/2 lb Beef stew meat, trimmed and
– cubed
1 T Cooking oil
12 md Fresh tomatoes, peeled and
– cut up
2 c Tomato juice or water
2 md Onions, chopped
1 ea Garlic clove, minced
1/2 t Pepper
2 t Salt
6 md Potatoes, peeled, quartered
5 ea Carrots, sliced
2 c Cut corn
2 c Fresh cut green beans
2 c Peas
3 ea Celery stalks, sliced
1 c Summer squash
1/4 c Snipped fresh parsley
1 t Sugar

In a Dutch oven, brown meat in oil over medium heat. Add tomatoes,
tomato juice or water, onions, garlic, pepper, and salt. Bring to a
boil; reduce heat and simmer for 1 hour. Add potatoes, carrots, corn,
green beans, peas and celery. Cover and simmer for 30 minutes. Add
squash; simmer 10-15 minutes longer or until meat and vegetables are
tender. Stir in parsley and sugar. You can substitute or leave out
any of the vegetables, or use canned or frozen, instead of fresh.

MMMMM

VEGETARIAN PAELLA

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 c Olive oil
1 1/4 c Long-grain brown rice
1 lg Onion — peeled and sliced
2 lg Garlic cloves — crushed
1 pn Saffron strands
3 c Light Vegetable Stock
-(generous measure) OR water
1/2 Lemon — thinly pared rind,
– cut into thin shreds
Salt
Freshly ground black pepper
1 lb Washed and trimmed leeks
– cut into 1-inch lengths
1/4 c Frozen peas
1/4 c Black olives, or more
—–TO GARNISH—–
Parsley — chopped

Heat the oil in a large, deep pan. Add the long-grain
brown rice and onion slices and stir until the rice is
coated and begins to turn opaque. Add the garlic,
saffron, stock or wate, lemon rind and salt and
pepper. Mix well, then bring to a boil. Mix again, to
distribute the saffron coloring.
Arrange the vegetables and olives attractively on top
of the rice. Bring to a boil. Cover with a lid or
foil and simmer for 45 minutes. Sprinkle with parsley
and serve straight from the pan. May be served with
blanched almonds, slivered Brazil nuts or whole cashew
nuts- separately, in a bowl – for people to help
themselves to if they like.
Variation: VEGETARIAN PAELLA WITH ARTICHOKES: Use 4 to
6 globe artichokes instead of the leeks. Very tender
baby artichokes can simply be quartered; otherwise cut
the leaves and choke from the artichokes, then halve
or quarter the artichoke bottoms. Garnish with
artichoke leaves.

– – – – – – – – – – – – – – – – – –

Title: BEAN SALAD WITH MUSTARD MARINADE
Categories: Salads, Vegetarian
Yield: 1 recipe

2 1/2 c Cooked beans
— (pinto, kidney,
— black, garbonzo)
1/2 c Scallions, thinly sliced
1/2 c Grated carrot
1/2 bn Parsley; chopped
Alfalfa sprouts
Pita bread or tortillas

————————-DRESSING————————-
3 tb Apple cider or rice vinegar
2 tb Eden low sodium tamari
1 ts Prepared mustard
1 tb Sesame tahini
3 tb Water

Blend or whisk dressing and add to beans, scallions,
carrots, and parsley. Let marinate at least 15
minutes. Slice pita bread in half and stuff with
marinated beans. Top with alfalfa sprouts and serve.

Nutritional information per serving: Protein: 20 grams
(20%); Carbohydrates: 71 grams (72%); Fat: 4 grams
(9%); Calories: 389; Sodium: 672 mg.; Cholesterol: 0
mg. Exchanges: 4 1/2 starch/bread, 1 lean meat

Copyright Whole Foods Market, 1995, wfm@wholefoods.com
(http://www.wholefoods.com/wf.html)
Reprinted with permission from Whole Foods Market
Mintzias

—–

BOB’S NEW ORLEANS GREEN GUMBO BEAUCOUP

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Seafood Chicken
Soups Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lg Green Pepper, chopped
1 lg Spanish Onion, chopped
3 Stalks celery, sliced
2 lb Okra, 1/2″ slices
1 bn Green Onions, chopped
1 lg Tomato, chopped, peeled
– seeded
1 1/2 lb Shrimp (20ct), save shells
1 pt Oysters, small, save juice
1 lb Scallops
2 Chicken breasts, boned
1 lb Andouille or smoked sausage
1 t Tabasco sauce
1 tb Worcestershire sauce
6 Cloves garlic, minced
8 oz Butter (two sticks)
8 oz Flour (one cup)
1/2 ts Dried Thyme leaves
1 Bottle Doxee’s Clam Juice
2 c Uncooked parboilled rice
– use Uncle Ben’s converted
1/2 ts Dried Oregano leaves
2 Bay leaves
Salt and pepper to taste
A little MSG
4 c Chicken stock (about)
Fry pan or deep pot, IRON

This is an authentic family recipe that my mother
taught me in 1950 in New Orleans. It makes a great
dinner party main dish. Like chinese food, it is long
on chopping and assembling, but goes together and
cooks rather quickly.

Shrimp – First peel shrimp, keep chilled, save shells.
Put shells in small pot, cover with water, bring to a
boil, then reduce to a simmer for 15 minutes. When
water has been reduced by about half, remove from
heat, cool, and strain out shells. Reserve water.

Chicken and sausage – Chop sausage and chicken into
medium bite-sized pieces, brown in fry pan, drain, set
aside.

Okra – Cut off stems and tips, slice into 1/2″ pieces.
Set aside.

Prepare garlic, Spanish onions, green onions, celery,
set aside separately.

Roux – Melt butter in a large IRON pan or deep pot,
add flour. Stir constantly over low heat until flour
is cooked, starting to lightly brown. Care is needed
here because from cooked to burned is a short but
tragic step, but you can start over. After light
brown, the color is all politics, it tastes good.

Once the roux is cooked, stir in garlic and celery.
Turn up heat a bit, say about medium, but stir
constantially to prevent roux from burning. After
about 1-2 minutes, dump in chopped Spanish onions and
green pepper, continue stirring. After another minute
or so of cooking and stiring, dump in the okra. By
this time the roux appears to have disappeared, but is
still there, clinging to the vegetables. Continue
cooking for another 2-3 minutes till the okra starts
to wilt and become shiny. (If you are using an iron
fry pan, rather than a pot, you will now be running
out of space and will need to now transfer the
ingredients to a larger pot to continue.)

Stir in the chicken and sausage pieces. After another
minute, mix in shrimp water, the oyster juice, the
bottle of Doxee’s Clam Juice (THIS IS THE SECRET TO
THE NOLA FLAVOR!), and enough chicken stock to cover
the ingredients by an inch or so. Add bay leaves,
Tabasco and Worcestershire sauces, spices, salt and
pepper. Slowly bring to a boil (over a period of five
minutes or more), stirring frequently. As soon as the
mixture boils, immediately remove from heat and cover.

After five minutes, remove cover, add tomato, oysters,
scallops and shrimp. Give a few more stirs, re-cover,
and wait for 20 minutes. The declining heat from the
mixture will cook, but not overcook, the seafood. From
this point, this mixture should never be brought to
the boil again. Now is a good time to make the rice.

Check for thickness. If too thick, thin out with
additional chicken stock. If too thin, add file’ in a
separate serving bowl before adding to rice. Once
file’ is added to gumbo, do not re-heat, as this will
cause stringiness. Just before serving, mix in the
chopped green onions. They should be only slightly
cooked, a little wilted but also a little crunchy.

Serve in soup platter, with an island of white rice
surrounded by a green moat of gumbo, meat and seafood.
Serve with split buttered and broiled French bread,
and white wine or beer.

This is an expensive dish to fix, and there should be
no left-overs. If there are, then use up promptly,
because of the seafood content. *

– – – – – – – – – – – – – – – – – –