Title: Blanched Gai Lan Dressed with Rice Wine and Oyster Sauce
Categories: Chinese, Vegetables, Ceideburg 2
Yield: 4 servings

2 tb Oyster sauce
2 tb Chicken stock
1 tb Shao Hsing wine, or dry
-sherry
1/2 ts Sugar
1/2 ts Sesame oil
1 To 1 1/2 pounds gai lan
-(Chinese broccoli)
1 ts Salt
1 tb Peanut oil

Gai lan is Chinese broccoli. It’s not much like the Western stuff.
It has thinner stems, flowers and leaves and is eaten more as a green.

Combine the oyster sauce, chicken stock, Shao Hsing wine, sugar and
sesame oil in a small saucepan. Bring to a boil and cook until sauce
thickens. Set aside.

Wash the gai lan in cold water. Trim off and discard the tough
bottoms. Peel stalks if they are thick and tough; leave gai lan whole
or cut into thirds.

Bring 3 to 4 quarts of water to a boil in a wok or stock pot; add the
salt and oil. Add the greens, bring back to a second boil. Turn off
the heat and let greens stand for a minute or two. When the green
stalks brighten, test one for doneness. It should be tender and
crisp. Drain immediately and shake off excess water.

Transfer to a platter, pour dressing over, and serve immediately.

Serves 4 to 6.

PER SERVING: 35 calories, 2 g protein, 4 g carbohydrates, 1 g fat (0
g saturated), 0 mg cholesterol, 298 mg sodium, 2 g fiber.

Joyce Jue, San Francisco Chronicle, 7/8/92.

Posted by Stephen Ceideberg; October 19 1992.

MMMMM

VEGIE GARDEN LOAF

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Olive oil
1/2 c Chopped onion
1/2 c Grated zucchini
1 c Sliced steamed carrots
1 c Steamed broccoli flowerettes
3/4 c Uncooked oatmeal
1 Slice whole wheat bread,
Crumbled
3 tb Oat bran
3 oz Shredded cheddar cheese
1/2 c Tomato sauce
1 Egg
1 Egg white
1/4 ts Each salt, pepper and sage
1/2 ts Dried thyme
1/4 c Chopped parsley
6 tb Grated Parmesan Cheese

1. Preheat oven to 375 degrees F.

2. In small skillet heat olive oil and saute onion
until translucent, about 5 minutes.

3. In large bowl combine zucchini, carrot, broccoli,
oatmeal, breadcrumbs, oat bran and cheese.

4. In small bowl beat together tomato sauce, egg and
egg white, seasonings and Parmesan.

5. Combine all ingredients and stir thoroughly to mix.

6. Turn mixture into 9×5-inch loaf pan coated with
non-stick spray.

7. Bake 30 to 35 minutes, or until firm. Let stand
15 minutes before slicing.

Why the sudden interest in oat bran? Oat bran is the
fibrous outer layer of the oat grain, which is
generally removed when the grain is processed into
oatmeal. Now that we know the importance of fiber in a
well balanced diet, it is a good practice to put some
of that oat bran back into our food.

DEAL-A-MEAL CARDS USED: 1 Bread 1 Meat 1 Vegetable
1 Fat 198 Calories

Source: Richard Simmons Deal-A-Meal Golden Edition
Cookbook

Enjoy!

– – – – – – – – – – – – – – – – – –

Penne with Vodka and Spicy-Tomato Cream Sauce

Recipe By :

Serving Size : 6 Preparation Time :0:00
Categories : Chicken Pasta

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 c Extra-virgin olive oil
4 garlic cloves — minced
1/2 t Crushed red pepper — or to taste
Sea salt
28 oz crushed tomatoes in puree
1 lb penne
2 tb Vodka
1 c Heavy cream
1/4 c Fresh flat-leaf parsley — chopped

In an unheated skillet large enough to hold the pasta later on,
combine oil, garlic, crushed red peppers and a pinch of salt,
stirring to coat with oil. Cook over moderate heat just until the
garlic turns golden but not brown, 2 to 3 minutes. If using whole
canned tomatoes, place a food mill over the skillet and pure’e
tomatoes directly into it. Crushed tomatoes can be added directly.
Stir to blend, and simmer, uncovered, until sauce begins to thicken,
about 15 minutes. Taste for seasoning.

Meanwhile, in a large pot, bring 6 quarts of water to a rolling
boil. Add 3 tablespoons salt and the penne, stirring to prevent
sticking. Cook until tender but firm to the bite. Drain thoroughly.

Add the drained pasta to the skillet with the tomato sauce. Toss.
Add the vodka, toss again, then add the cream and toss. Cover, reduce
the heat to low for 1 to 2 minutes to allow the pasta to absorb the
sauce. Add the parsley and toss again. Transfer to warmed shallow
soup bowls and serve immediately. (Traditionally, cheese is not
served with this dish.)

– – – – – – – – – – – – – – – – – –

Per serving: 242 Calories; 24g Fat (95% calories from fat); 1g Protein; 2=
g Carbohydrate; 54mg Cholesterol; 17mg Sodium

ENGLISH TRIFLE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Desserts Low-Fat
Diabetic

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Angel Food Cake
– fresh baked or purchased
1 Jar Low Cal Raspberry Jam
1 pk Sugar Free Raspberry Jello
— (6-serving size)
1 lg Pkg Instant Vanilla Pudding
— (Sugar-Free)
1/2 c -to
1 c Dry Sherry
– (not cooking variety)
1 -OR-
3 Maraschino cherries w/ stems
3 Fresh mint leaves
-OR- similar garnish
Cool-Whip Lite.

Have you got a recipe for Low Cal English Trifle?
Just in case—

(Takes up to two days to prepare properly)

Break angel cake in medium size pieces, spread each
with small amount of Raspberry Jam, arrange in
straight sided glass bowl. Pour over the sherry and
weight down lightly with saucer and cover with plastic
wrap, set aside for a few hours. After sherry has
been absorbed, mix Jello according to directions, do
not use ice. Pour over cake and sherry in the bowl.
Cover and place in refrigerator for several hours or
overnight until jello is set. Before serving, prepare
Vanilla Pudding mix and pour over top of jello, using
a knife to slide down sides of bowl to allow some of
the pudding to go down sides. Cover and chill again.
Garnish with cherries and mint, or use some of the
candied holiday fruits to decorate top of bowl. When
serving, be sure to slide spoon to the bottom of the
bowl for each serving, not only for the colors of the
different layers, but to be sure each serving gets the
flavor of the sherry. Top with a small dollop of Cool
Whip Lite.

If you’re not watching sugar content or calories, the
same recipe can be made with regular jam, regular
jello and regular pudding mix. Looks best in a
straight sided glass bowl. This has been a family
favorite for Christmas since my childhood.

This was the last posting from Jean Thombs to
Elizabeth Rodier dated August 26, 1993. She died of
diabetes complications Aug 28.

– – – – – – – – – – – – – – – – – –

TURKEY-STUFFING SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Roasted turkey carcass
– broken into pieces
2 1/2 qt Cold water
3 Carrots — thickly sliced
3 Celery stalks with leaves
– sliced
1 Onion — chopped
1/2 c Chopped parsley
1 Bay leaf
1 t Dried thyme — crumbled
2 1/2 c Leftover turkey stuffing
2 c Turkey gravy
Salt

Combine turkey carcass, water, carrots, celery,
onion, parsley, bay leaf, thyme, stuffing, gravy and
salt in soup pot. Place over medium heat and bring to
boil, then reduce heat to simmer. Stir and break up
all clumps of stuffing. Simmer, covered, about 1 1/2
hours.
Remove carcass, saving any meat that can be
stripped, and add up to 1 1/2 cups of water if
necessary to replace evaporation. Adjust salt to
taste. Let simmer 10 more minutes. Serve hot. Makes
about 10 cups, or 8 servings.
Each serving contains about: 367 calories; 412 mg
sodium; 94 mg cholesterol; 17 grams fat; 16 grams
carbohydrates; 35 grams protein; 0.67 grams fiber.

– – – – – – – – – – – – – – – – – –

GREEK EASTER COOKIES

Recipe By :
Serving Size : 54 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/4 c Flour
1 1/4 ts Baking powder
1/4 ts Salt
1/2 c Butter, softened
1 c Powdered Sugar
1 Egg
2 tb Brandy or Milk
1 t Vanilla
1 Egg Yolk +
1 tb Milk beaten together
3 tb Sesame Seeds

In a medium bowl combine the flour, baking powder,
salt and set aside. In a large bowl combine butter and
sugar, beating until fluffy. Add egg, brandy, vanilla
and beat well after each addition. Add flour mixture /
cup at a time blending will after each addition. Roll
1 teaspoon of dough on a lightly floured surface into
a 6 inch rope, fold in half and twist 2 or 3 times,
pinch ends together. Place 1 inch apart on 3 greased
cookie sheets. Brush with egg/milk mixture. Sprinkle
with sesame seeds. Bake 10-13 minutes in a preheated
375oF oven until golden. Cool on rack. Store in an air
tight container at room temperature. Makes 4/ dozen
cookies.

Source: “The Yankee Kitchen” 03-31-93 (#1) [Carmella]

– – – – – – – – – – – – – – – – – –

Title: DIET BLUEBERRY BREAD PUDDING
Categories: Desserts
Yield: 6 servings

2 tb Sugar
1 tb Cornstarch
10 pk Diet sweetener (1gr each)
1/2 ts Grated orange peel
1 pt Blueberries,washed,stem,sort
Juice of 1/2 lemon
4 Slices stale diet bread,(w)
1 tb Diet margarine, softened
1/2 c Evaporated skim milk

Combine the sugar, cornstarch, sweetener and orange rind, pressing
out all the lumps. Dump the blueberries into a 6-cup shallow
casserole that has been lightly sprayed with non-stick vegetable
cooking spray. Dump the sugar mixture, add the lemon juice and toss
well to mix. With a potato masher, lightly mash the blueberries, set
aside. Butter the bread slices lightly on one side, stack the slices
and cut into 1/2 " cubes. Dump into the casserole and toss well to
mix. Bake the pudding at 350 F for 30 minutes, remove from oven, add
the evaportated milk and stir well to mix. Return to the 350 F oven,
and bake for 15 minutes more, uncovered. Served warm, topped, if you
desire, with a little whole milk. Makes 6 servings. From*Prodigy’s
Food and Wine Bulletin Board.

MMMMM

Mixed Bean Salad With Tofu.

Recipe By :=20
Serving Size : 1 Preparation Time :0:00
Categories : Salads Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 ounces 90 g green beans trimmed and
Sliced
2 ounces 60 g broad beans.
1 Shallot or 3 spring onions
Finely chopped.
1 Stick celery finely chopped
Quarter small red pepper
Finely chopped.
3 ounces 90 g canned red kidney beans
Rinsed and drained.
1 ounce 30 g firm tofu cubed.
Few drops of lemon juice.
Salt and pepper.
1 ounce 30 g fromage frais 8 per
Cent fat.
2 teaspoons Chopped fresh herbs: parsley
Oregano, coriander — mint etc
Sprigs of fresh herbs to
Garnish

1. Place the green and broad beans in a saucepan with a little lightly=
salted water and cook for 8 minutes, or until tender. Drain and rinse with=
cold water.

2. Mix the cooked beans with the shallot or spring onions, celery, red=
pepper, kidney beans and tofu. Sprinkle with the lemon juice and season=
with salt and pepper. Transfer to a serving plate.

3. Place the fromage frais in a small bowl and mix in the chopped herbs,=
seasoning with a little salt and pepper. Serve with the salad and garnish=
with sprigs of fresh herbs.

Preparation 15 minutes.

Serves 1, 210 calories.

Selections bread 1 protein 2 vegetable

– – – – – – – – – – – – – – – – – -=20

BENNIGAN’S POTATO SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Garnett PJXG05A
1 3/4 oz Ham base — (2-#40 scoop)
2 qt Chicken stock
8 oz Yellow onion — dice
3 oz Margarine
2 lb Potatoes — bite size
1 1/2 ts Black pepper
2 c Milk
3 oz Flour
3 oz Margarine

Combine chicken stock in sauce pan with ham base. Stir
until lumps are gone. In separate stock pot: melt
first margarine measurement; add onion and sautee
until transparent. Addpotato bite size pieces and
pepper. Add chicken stock mix and stir until well
mixed. Bring mixture to a boil. In small pan, melt
second margarine measure and add flour to create a
roux. It should be light brown in color. When stock
comes to a boil, add roux with a wire whisk. This will
cause the soup to start thickening. Return to a boil.
Slowly add the milk. If the soup is too thin, make
additional roux and add it to the soup. If you need to
do this, be sure to cook the roux until a tan color.
This will get rid of the raw flour taste. If the soup
is too thick, thin it out with more milk.

Recipe By :

– – – – – – – – – – – – – – – – – –

Title: Cookies Your Way
Categories: Cookies, Chocolate, Peanut butt
Yield: 48 servings

1 pk Cake mix; *see note
2 Eggs
1/2 c Vegetable oil
—choice of following—
6 oz Chocolate chips; miniature
6 oz Butterscotch chips
6 oz Peanut butter chips
1/2 c Coconut; shredded
1/2 c Raisins
1 Apple; grated
1 c Nuts; chopped
1/2 c Dried apricots; chopped fine

Recipe by: Jo Anne Merrill
Preparation Time: 0:30
* Use a versatile cake mix that allows you to add ingredients of your
choice to create a unique cake. Don’t use a cake mix with pudding in it.
Use one or more of the ingredients listed.

Preheat oven to 350 degrees. Combine the cake mix, eggs, and oil. Mix
well, then add the optional ingredients and blend in. Drop by rounded
teaspoons onto ungreased cookie sheet. Bake 9-12 minutes.

—–