Title: REFRIED BEANS (CURRIE)
Categories: Diabetic, Side dish
Yield: 6 servings

2 ts Bacon fat or canola oil
1 sm Onion, chopped fine
1 cl Garlic, chopped fine
3 c Cooked kidney or black beans
3 dr Hot pepper sauce
Salt and pepper to taste

Any kind of beans may be refried. Extra servings may
be frozen and reheated.

Stir cook onion and garlic in fat over medium heat in
a nonstick pan until onion is translucent.

Add beans gradually and mash with the back of a wooden
spoon. Cook and stir until thickened. Add hot pepper
sauce. Shape in a roll and serve on a plate.

1/6 recipe = 130 calories, 1 starchy choice, 1 protein
choice 1.8 grams total fat, 0 saturated fat, 0
cholesterol, 7 grams protein, 21 grams carbohydrate,
133 mg sodium, 339 mg potassium. High fibre.

MEXICAN BEANS variation: Stir 1/2 cup shredded Cheddar
or Monterey Jack cheese and 1 tsp chili powder into
the hot bean mixture until cheese melts.

1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2
fats oils 5 grams total fat, 2 grams saturated fat,
9 mg choleserol, 10 grams protein, 21 grams
carbohydrate, 194 mg sodium, 319 mg potassium. High
fibre.

Adapted from Full of Beans by V. Currie Kay Spicer,
1993 Shared but not tested by Elizabeth Rodier Feb 94

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BROCCOLI/MUSHROOM CHOWDER

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Soups Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Fresh broccoli
8 oz Fresh mushrooms
1 c Butter
1 c Flour
4 c Chicken broth
4 c Half and half
1 t Salt (optional)
1/4 ts White pepper
1 t Tarragon leaves, crushed.

This recipe was submitted to Country Woman by Lorrie
Arthur and it is delicious.

Clean and cut broccoli into 1/2 inch pieces. Steam in
1/2 cup water until tender/crisp (I nuke them for 3 to
4 minutes) do not drain. Set aside. Clean and slice
mushrooms. In a large pan over medium heat, melt
butter; add flour to make a roux. Cook, stirring
constantly, for 2 to 4 minutes; do not let brown. Stir
in chicken broth; bring just to a boil. Turn heat to
low; add broccoli, mushrooms, half-and-half and
seasonings. Heat through but do not boil.

Makes 8 servings.

NOTE: This recipe works well cut in half. Last night
I made it using broccoli and mushrooms that had been
taking up space in the reefer for awhile and were
rubbery. Still tasted great. I usually serve with
fresh bread (made of course in my bread machine.)

Posted by Dianna Marquardsen. Courtesy of Fred Peters.

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Italian Tomato Bisque

Recipe By : Rick
Serving Size : 4 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 pounds Roma Tomato
1 medium onion — sliced thin
1 tablespoon butter
1 tablespoon brown sugar
2 whole clove
1 teaspoon salt
1/2 teaspoon black pepper
2 teaspoons fresh basil — chopped fine
1/2 pint half and half
1 cup milk
2 tablespoons chives — chopped
1/2 cup dry red wine — (optional)

Blanch the tomatoes until skin comes loose, then skin, seed, and chop coarsley.

Saute onion in butter a few minutes, then add all ingredients except the milk
and cream. Simmer for about 25 minutes, and remove the cloves. Transfer to a
blender or food processor, and puree. Add half and half, and the milk. (If
preparing before-hand, put aside in the refrigerator at this point.) Heat up
in a sauce pan and sprinkle chives on top before serving.

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American Lasagna (USDA)

Recipe By : USDA Bulletin #40, 1973, (0100-02712)
Serving Size : 24 Preparation Time :0:00
Categories : Freezes Well USDA

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/4 pounds lean ground beef
1/3 cup instant minced onion
3/4 teaspoon garlic powder
4 teaspoons salt
3/8 teaspoon red pepper — crushed
1 tablespoon oregano
3 tablespoons parsley flakes
18 ounces tomato paste — 3 (6-oz) cans
24 ounces tomato sauce — 3 (8-oz) cans
2 1/4 cups hot water
3 large eggs — beaten
3 pounds cream style cottage cheese
1 pound lasagna noodles — cooked, (18 noodles)
12 ounces processed cheddar cheese — shredded
3/4 cup Parmesan cheese

Line four 8×8-inch baking pans with heat-resistant freezer wrap. Allow
enough extra wrap to fold over top. Use one pan for each six servings or
one-fourth of the recipe. Do not line pans for food to be served without
freezing.

Crumble beef; cook until lightly browned. Stir in onion. Cook until
onion is tender. Drain off fat. Stir in seasonings, tomato paste, tomato
sauce, and water. Simmer for 5 minutes, stirring occasionally. In another
bowl, blend eggs with cottage cheese.
In each pan, spread a layer of meat mixture (about 3/4 cup). Add a
layer each of noodles (2 1/4), meat mixture (about 3/4 cup), cottage cheese
mixture (about 3/4 cup), processed cheese (1/3 cup), and parmesan cheese (1
1/2 tablespoons). Repeat layers until all ingredients are used. Pack food
tightly to avoid air pockets.

TO SERVE WITHOUT FREEZING
Preheat oven to 400° F. (hot). Bake 30 minutes or until sauce
bubbles at edges.

TO FREEZE
Cool for 30 minutes at room temperature. Complete wrapping by pulling
paper up over top of food. Put edges of wrap together and fold several
times so paper lies directly on top of food. Fold ends of freezer wrap
over the top and seal with freezer tape. Label with name of food, date of
freezing, and last date the food should be used for best eating quality
(about 6 months). Freeze for 10-12 hours before removing packages from the
pans.

TO HEAT FROZEN FOOD
Preheat oven to 400° F. (hot). Remove freezer wrap. Place food in
baking pan. Bake 1 1/4 hours or until sauce bubbles at edges and center is
hot.

VARIATION
Italian Lasagna — Use ricotta cheese in place of cottage cheese and
mozarella cheese in place of processed cheddar cheese.

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NOTES : This recipe is for 24 servings (about 2 1/2 by 4 inches).
Directions are given for dividing the prepared food into four parts of six
servings each. One part may be completely cooked and served at the time of
preparation. The remaining parts may be frozen.

MasterCook electronic format by Rosie Winters.

Scallops and Pears with Fettucine in a Garlic Cream Sauce

Recipe By : Seafood, Pasta and Noodles
Serving Size : 4 Preparation Time :0:00
Categories : Pasta Scallops
Seafood

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 pound lemon-pepper pasta — cooked
6 cloves garlic — sliced
4 tablespoons unsalted butter
1 tablespoon sesame oil
1 pound sea scallops — halved
1/2 cup dry white wine
1 tablespoon lemon juice
1 whole pear — cored sliced
1/4 cup heavy cream
4 sprigs lemon verbena
2 tablespoons fresh ginger juice
pepper — to taste
*****GARNISH****
lemon wedges
lemon verbena sprigs

Saute garlic in butter and sesame oil over medium heat until it just star
ts to become translucent, about 2 minutes. Add scallop slices and saute,=
stirring or shaking pan frequently until scallops become white and opaqu
e – about 2-3 minutes. Remove scallops and set aside.

Cook FETTUCINI about 2 minutes.

Meanwhile, using the same pan as for scallops, turn heat to high and add
wine and lemon juice. Cook until liquid reduces by about half. Stir in
pear, cream, lemon verbena and ginger juice. Cook briefly to thicken sau
ce slightly and blend flavors. Stir in scallops and heat through. Remov
e lemon verbena and adjust seasonings.

Pour sauce over FETTUCINI and toss gently, coating pasta evenly and keepi
ng scallops and pears on top. Serve hot.

NOTES : Ginger root can be juiced with a garlic press after being grated.=
A piece 1″ X 2″ yields approximately 1 tablespoon.

– – – – – – – – – – – – – – – – – –

Per serving: 339 Calories; 22g Fat (62% calories from fat); 20g Protein;
11g Carbohydrate; 91mg Cholesterol; 193mg Sodium

Title: Strawberries Romanoff
Categories: Diabetic, Desserts
Yield: 1 servings

MMMMM————————PER SERVING—————————–
1/4 c Lowfat yogurt; put in 4 Strawberries; fresh or
-custard cup -thawed frozen
4 pk Equal sweetner; up to 5 ds Nutmeg;

For each serving, mix yogurt with Equal and a dash of nutmeg. Then add
strawberries and stir. Serves 1.

Nutrients per serving: Calories 57, fat 1g, cholesterol 0mg,
carbohydrate 5g, sodium 40mg.

Exchanges: Milk 1/2, fruit 1/3.

Source: “There IS Life after Lettuce” by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

MMMMM

STRAWBERRY FROST

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Diabetic Fruits
Desserts Cheese

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/4 c Plain low-fat yogurt
1/4 c Part-skin ricotta cheese
2 c Frozen strawberries — (no
-sugar added)
1 t Pure vanilla extract
1 tb Frozen orange juice
-concentrate
Garnish
Extra strawberries for
Few sprigs fresh mint
-(optional)

In a blender or a food proccessor fitted with metal blade, place
yogurt, ricotta, strawberries, vanilla and orange juice; process
until smooth. Spoon into parfait glasses and garnish with berries and
a mint sprig, if disired. Serve at once.
Food Exchange per serving: 1/2 MILK EXCHANGE + 1/2 FRUIT EXCHANGE;
CAL: 81; CHO: 6mg; CAR: 13g; PRO: 5mg; SOD: 72mg; FAT: 1g;

Source: Light Easy Diabetes Cuisine by Betty Marks

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Title: Like Popeye’s Red Beans and Rice
Yield: 4 servings

2 cans (15oz) red kidney beans
1 1/2 ts white pepper
1/4 ts paprika
4 tb butter; cut into pieces
1/4 ts garlic powder
4 servings rice (recipe follows)

Pour beans with their liquid into a large saucepan and place over
medium
heat. Add pepper, paprika, butter and garlic powder. When beans come to
a
boil, use a fork to mash some of them against the side of the pan. Stir

mixture constantly. In about 20 minutes, the beans will reach the

consistency of refried beans. (they will be smooth and creamy, with
some
of the whole beans intact).

To serve, pour 1/2 cup beans into a bowl and top with 1/2 cup rice.

Rice Recipe:

1 1/2 cups quick-cooking rice
1 1/2 cups water
salt

2 tablespoons butter
1/2 teaspoons garlic

Prepare rice according to package directions, using 2 tablespoons
butter
and 1/2 teaspoon garlic salt instead of the amounts of butter and salt

specified on package.

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SHRIMP SAUCE WITH SPAGHETTI

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Pasta Seafood
Main Dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 ea Cloves Finely Chopped Garlic
1 t Dried Oregano
1/4 c Cooking Oil
1/2 lb Cooked,shelled,
1 cn 14 oz Tomatoes
1 x Deveined shrimp
1/2 ts Garlic Salt
2 1/2 ts Salt
1 t Prepared Horseradish
1/2 ts Dried Basil
8 oz Spaghetti, cooked
1 cn 6 oz Tomato Paste
1 x Grated Cheese

Brown garlic, in oil; add tomatoes, salt and basil. Simmer, uncovered,
for 30 minutes. Stir in tomato paste and oregano; simmer for 15 minutes
longer. Stir in shrimp, garlic salt and horseradish; heat. Serve over
hot spaghetti and sprinkle with grated cheese. Yields: 4 Servings.

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Raspberry and Walnut Vinaigrette

Recipe By :=20
Serving Size : 1 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 Tsp Honey mustard
2 Tbsp Raspberry vinegar
Sea salt to taste
3 Tbsp Walnut oil
3 Tbsp Oilive oil
1 Tbsp Minced fresh tarragon

In a bowl, whisk together mustard, vinegar, and salt to taste, add the oils
in a stream, whisking;whisk until it is emulsified Stir in tarragon. Makes
1/2 cup. ( Fresh fields)

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