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

Baked Cauliflower

Recipe By : My files
Serving Size : 8 Preparation Time :0:00
Categories : Vegetables Low-Cal
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 large cauliflower
1 onion — diced
2 tablespoons parsley — chopped
1 clove garlic — minced
16 ounces stewed tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese — optional

Break cauliflower into small florets. Combine everything in a casserole dish.
Coveer and bake at 350F for about 40 min., or till te
nder.

– – – – – – – – – – – – – – – – – –

Title: CHICKEN PESTO VEGETABLE STIR-FRY WITH FETTUCI
Categories: Poultry, Pasta
Yield: 1 servings

2 Whole broiler-fryer chicken
-breasts,
-halved, boned, skinned,
-cut in bite-sized pieces
1 cn (10 3/4 OZS.) chicken
-broth
3/4 c Prepared pesto
3 tb Tomato sauce
1 tb Chicken-flavored bouillon
-granllles
1/4 ts Salt
1/4 ts Pepper
5 ts Butter, divided
1 tb . olive oil
1 1/2 c Cauliflower florets
1 1/2 c Broccoli florets
2 md Zucchini, quartered
-lengthwise, cut in 1-inch
-slices
2 md Carrots, sliced diagonally
2 tb Red wine

1 pkg. (12 Os.) fettucine, cooked according to package
directions 1/4 cup Parmesan cheese, freshly grated

In medium bowl, mix together broth, pesto, tomato
sauce, bouillon granules, salt and pepper; set aside.
In large fry pan, place 2 tablespoons of the butter;
add olive oil and heat to medium-high temperature. Add
chicken, cauliflower, broccoli, zucchini and carrots;
cook, stirring, about 10 minutes or until chicken is
brown and chicken and vegetables are fork tender. Stir
in pesto mixture and wine; bring to a boil. Reduce
heat to low and simmer about 3 minutes. Remove from
heat; set aside. Add remaining 3 ta blespoons of
butter to fettucine, tossing to coat. Place fettucine
in large shallow dish; spoon chicken mixture over
fettucine. Sprinkle with Parmesan cheese. Makes 6
servings. From the files of Al Rice, North Pole
Alaska. Feb 1994

—–

The book is _Fat Free, Flavor Full: Dr. Gabe Mirkin’s Guide to Losing
Weight Living Longer_ by Gabe Mirkin and Diana Rich. (1995, ISBN:
0-316-57440-6).

SPICY CHICK PEAS AND SPINACH

1 large onion, chopped
4 cloves garlic, minced
6 carrots, sliced thin
1 cup bouillon
1/2 teaspoon harissa
1 lb chick peas, cooked or 3 cans, drained
1/4 cup fresh cilantro, chopped
1 lb fresh spinach, rinsed and torn in pieces
Cooked brown rice or couscous

Bring the onion, garlic, carrots, bouillon and harissa to a boil in a
large pot and simmer until the vegetables are softened, about 20
minutes. Add the chick peas, cilantro and spinach and simmer until
the spinach is wilted. Serve over brown rice or couscous. Each diner
can stir in a little more harissa to suit his or her own taste.

4 to 6 servings.

Black Bean Enchiladas with Tomato Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Bean Mexican

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup dried black beans
4 cups water
2 teaspoons olive oil
1 large onion — chopped
3 cloves garlic — minced
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
2 large tomatoes –chopped — peeled, seeded
1 cup corn kernels
3 jalapeno chilies — seeded and chopped
1/4 teaspoon ground black pepper
8 corn tortillas — 6 in. in diameter
1/2 cup nonfat sour cream — (dairy)
1/2 cup monterey jack cheese — low-fat if desired

—Tomato Salsa—
2 tomatoes — seeded and chopped
1/3 cup red onion — chopped
1 jalapeno pepper — seeded and diced
1 tablespoon chopped fresh cilantro
1 teaspoon lime juice
1/8 teaspoon salt
1/8 teaspoon ground black pepper

In a large saucepan over high heat, combine the beans and water and bring to a
boil. Reduce the heat to medium and cook for 1 1/2 hours, skimming away the
gray foam that appears. Drain well.

Preheat an oven to 350¡F. Coat a 13-by-9-inch baking dish with nonstick
cooking spray.

In a large nonstick frying pan over medium heat, heat the oil. Add the onion
and garlic and saute for 3 minutes. Add the chili powder and cumin and saute
for 1 minute. Add half of the tomatoes and the corn, chiles, salt and pepper
and simmer for 1 minute.

Wrap the tortillas in aluminum foil and warm in the oven for 5 minutes.

In a food processor with the metal blade, combine the beans and sour cream and
process until smooth. Add to the frying pan and cook until the beans are warm,
about 3 minutes.

Divide the bean mixture among the tortillas. Roll and place seam side down in
the prepared dish. Top with the remaining tomatoes and the cheese. Cover with
aluminum foil and bake until the cheese melts, about 20 minutes.

To serve, divide among 4 individual plates. Top each with an equal amount of
the Tomato Salsa.

Tomato Salsa
In a medium bowl, combine the tomatoes, onion, chili, cilantro, lime juice,
salt and pepper. Stir to mix well. Cover and refrigerate until serving. One
serving is 1/2 cup.

Source: Jane Fonda Cooking for Healthu Living

– – – – – – – – – – – – – – – – – –

Per serving: 450 Calories; 9g Fat (18% calories from fat); 20g Protein; 75g
Carbohydrate; 17mg Cholesterol; 427mg Sodium

Title: Pink Crustacean Cheese Biscuits
Categories: Breads
Yield: 10 Servings

1/4 ts Garlic salt or powder
1/4 tb Parsley flakes
1/4 ts Italian seasonings
1 lb Bisquick
8 3/4 oz Cold water
1/4 lb Cheddar cheese,
-sharp,grated
1/8 c Butter or margarine

Preheat oven to 450 degrees. Mix bisquick, water and cheese. Drop by large
spoonfuls onto greased baking sheet. Bake for 8-10 minutes. After baking,
(while hot) brush on melted butter or margarine mixed with garlic powder,
parsley flakes and italian seasoning. (Amounts will vary by the size batch
you make, but a little goes a long way.) Serve hot.

—–

GUMBO FILE’

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 lb Lump crabmeat, picked over
1/4 c Shortening
2 tb Flour (heaping)
1/4 c Onion, chopped
1 lb Okra, rinsed, trimmed, and t
-inly sliced
1/2 c Ham, chopped
16 oz Tomatoes with juices
2 tb Green bell pepper, finely ch
-pped
2 Garlic cloves, minced, and m
-shed to paste with
1/2 ts Salt
1 Bay leaf
6 Parsley sprigs
1 Thyme sprig
2 tb Celery leaves, chopped
3/4 lb Shrimp, shelled
Cayenne pepper to taste
1 tb File’ powder

In a heavy skillet, melt the shortening over mod-low
heat. Add flour and cook the roux, stirring
constantly, for 30 minutes, or until it is the color
of cocoa. Stir in the onion and cook, stirring until
onion begins to brown. Add okra and cook over
moderate heat, stirring frequently, until okra is
golden. In a kettle, bring 8 cups water to a boil, add
the roux mixture, ham, tomatoes, with juice, bell
pepper, garlic paste, bay leaf, parsley, thyme, and
celery leaves. Simmer the mixture, stirring
occasionally for 50 minutes. Stir in the shrimp and
lump crabmeat and simmer for 5 minutes or until shrimp
are firm. Season it with cayenne and salt. Discard bay
leaf and serve the gumbo sprinkled with file’ powder.
Makes about 9 cups. a 1945 Gourmet Mag. favorite.

– – – – – – – – – – – – – – – – – –

Tofu-Chili

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main Dish Chili

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 package Tofu
2 tablespoons Soy sauce
1 tablespoon A-1 sauce
2 tablespoons Oil
1 teaspoon Garlic — minced
1 Onion — chopped
1 1/2 teaspoons Chili powder
1 1/2 teaspoons Cumin — ground
1 can Tomatoes — chopped (1 lb)
1 can Tomato sauce (15 oz)
2 cans Kidney beans — red (1 lb)

Thaw tofu quickly by placing bag in boiling water.
Rinse with cool water. (This is because tofu that has been frozen and thawed,
can be easily crumbled.) Take tofu from bag and squeeze to remove excess water.
Shred tofu into small pieces with fork. In a bowl combine tofu, soy sauce, and
A-1 sauce. Meanwhile, medium heat a large skillet or a heavy cook-pot. Add oil
saute’ garlic and onion; add chili powder, add cumin. Add tofu mixture to
seasoned onions in the pot, and mix well. Add chopped tomatoes with juice,
tomato sauce, and two cans of beans. Cook 15-20 minutes.

From: The Best Little Tofu Cookbook from Marjon by Marcia Miller

– – – – – – – – – – – – – – – – – –

Title: CHOCOLATE MOIST MADELEINES
Categories: Cookies, Christmas
Yield: 3 dozen

3 tb (plus 1 1/2 teaspoons)
Unsweetened cocoa
3 tb Boiling water
3 Large eggs
1 1/2 ts Pure vanilla extract
1 1/4 c Sifted cake flour (sift into
Cup and level off)
3/4 c (plus 2 tablespoons) sugar
3/4 ts Baking powder
1/4 ts Salt
13 tb Unsalted butter (softened)

—————————SYRUP—————————
2 tb Sugar
1/4 c Water
1 tb Kahlua

Preheat oven to 350F.

In a medium mixing bowl, whisk together the cocoa and
water until smooth. Allow the mixture to cool to room
temperature, then lightly whisk in the eggs and
vanilla extract.

In a large mixing bowl, combine the remaining dry
ingredients and mix on low speed for 30 seconds to
blend. Add half the chocolate mixture and the butter
to the dry ingredients. Mix on low speed until the
dry ingredients are moistened. On medium speed (high
speed if using a hand-held mixer), beat for 1 minute
to aerate and develop the structure. Scrape the sides
of the bowl. Gradually add the remaining chocolate
mixture in 2 batches, beating for 20 seconds after
each addition to incorporate the ingredients and
strengthen the structure. Scrape the sides of the
bowl. Scrape the batter into a gallon capacity
freezer bag, close it securely, and cut off a small
piece from one of the corners of the bag. Pipe the
batter into buttered madeleine molds, filling them not
quite full. Leave the remaining batter in the bag,
refrigerated, for the following batches.

Bake for 10-12 minutes or until a tester inserted in
the center comes out clean and the madeleines spring
back when pressed lightly in the centers. For even
baking, rotate the molds from top to bottom and front
to back halfway through the baking time.

Unmold madeleines onto wire racks to cool completely.

If desired, these madeleines may be brushed with a
Kahlua syrup made as follows:

In a small pan, stir together the sugar and water.
Bring to a full rolling boil. Cover immediately and
remove the pan from the heat. When cool, swirl in the
Kahlua.

If desired, brush the madeleines on both sides with
the syrup. Wrap each one separately in plastic wrap.
For the most attractive appearance, store them without
the syrup and brush on the syrup a day or so before
you plan to serve them.

Store in an airtight container at room temperature, or
in the refrigerator or freezer.

Keeps 3 days without syrup, 1 week with syrup, at room
temperature; 2 weeks refrigerated; 3 months frozen.

Tips: If you do not have enough madeleine molds to
bake all the batter at one time, store the batter in
the refrigerator and bake it in batches. Rinse out the
molds after each batch and butter them.

If you are planning to use the madeleines to dunk,
omit the syrup; madeleines should be a little dry so
that they act like sponges. The syrup helps to
preserve the moistness and will greatly extend their
keeping qualities, which is helpful if you are
planning to give them as gifts.

The syrup allows the cookies to keep over 1 week at
room temperature. If you are planning the eat them
the same day or the next, omit the syrup or use only a
sprinkle of Kahlua. The subtle coffee flavor
accentuates the chocolate.

From: Rose’s Christmas Cookies by Rose Levy Beranbaum

—–

Title: TOMATO SOUP WITH BASIL (POTAGE DE TOMATE A LA BASILIC)
Categories: Soups, French, Vegetarian, Vegetables
Yield: 4 servings

3 lb Plum tomatoes
5 tb Olive oil
1 Red bell pepper; diced
2 Garlic cloves; minced
2 tb Tomato paste
1 ts Fresh thyme leaves; -OR-
1/4 ts -Dried thyme, crumbled
1 ds Hot pepper sauce
1 sm Fennel bulb; trimmed, diced
1 sm Zucchini; diced
1 sm Green pepper; diced
4 lg Mushrooms; diced
1 Celery stalk; diced
4 Fresh basil leaves
— thinly sliced

Blanch tomatoes in large pot of boiling water for 1 minute. Drain. Rinse
under cold water to cool and drain. Using small sharp knife, peel off
skin. Cut tomatoes into quarters and remove seeds. Puree tomatoes in
blender or processor.

Heat 2 tablespoons olive oil in heavy large saucepan over medium-high heat.
Add bell pepper and saute until almost tender, about 3 minutes. Stir in
garlic and tomato paste; cook 2 minutes. Mix in tomato puree, thyme and
hot pepper sauce. Remove from heat. Cover and let stand at room
temperature 2 hours.

Heat remaining 3 tablespoons olive oil in heavy large skillet over medium
heat. Add fennel; zucchini, green bell pepper, mushrooms and celery. Saute
until crisp-tender, about 8 minutes. Season with salt and pepper.

Bring soup to boil. Season to taste with salt and pepper. Ladle soup into
bowls. Top with vegetable mixture. Garnish with basil and serve.

Source: Amphycles (Bon Appetit, May 1991) Typed for you by Karen Mintzias

—–