Title: Haricot Beef Casserole
Categories: Stews, Beef
Yield: 6 Servings

1 1/4 c Haricot beans
500 g Chuck steak
500 g Skirt steak
3 tb Oil
1 lg Onion
1 1/2 tb Flour
2 cl Garlic, crushed
1 1/2 c Beef stock
1 ts French mustard
425 g Tomatos (can)
1 pn Salt
1 pn Black pepper
2 Sprigs parsley
1 Bay leaf
1 Sprig thyme
1 Sprig marjoram

Put beans into a saucepan with enough hot water to cover well, bring
to boiling point, boil for 2 minutes. Remove from heat, leave in the
water for 1 hour. Cut the meat into large cubes and brown well all
over in oil.

Add the onion, cook gently until lightly tinted, stirring frequently.
Sprinkle the flour over, add garlic and stir for 2-3 minutes.

Add the drained tomatoes, salt, pepper, parsley, bay leaf, thyme and
marjoram tied together. Transfer to oven proof dish, cover and cook
in a moderately slow oven for 1 hour.

MMMMM

Date: Mon, 14 Nov 94 08:12:43 EST
From: m-js0217@PEBBLES.CS.NYU.EDU (Julia Stone)

I found this recipe in the December ’94 Vegetarian
Times! Enjoy!

Low-Fat Eggnog

1 cup sugar
4 egg whites
1/3 cup water
1/4 tsp cream of tartar
4 cups skim milk
2 tsp. vanilla extract
1/2 to 1 cup brandy or rum
Nutmeg

Combine sugar, egg whites, water and
cream of tartar in a large not-aluminum
metal bowl; whisk to blend. Set bowl over
a pan of simmering water, taking care that
the bowl does not touch the water. Beat
with an electric mixer on medium about 10
minutes, until mixture registers 140 degress
on a candy thermometer and is very thick and
fluffy. Continue to beat 3 more minutes; remove
from heat and beat until mixture has cooled
slightly.

Pour milk and vanilla into another large bowl.
Add egg white mixture and brandy or rum; combine
gently with a whisk. Serve well-chilled and dusted
with Nutmeg. (Nog will separate when standing,
but is easily recombined by whisking.) Serves 8

Per serving: 176 CAL; 6G Prot.; 0.2G FAT; 29G CARB.;
2MG CHOL; 96 MG SOD.; 0 FIBER. OVO-LACTO

Title: PRAWN AND VEGETABLE STIR FRY
Categories: Chinese, Seafood
Yield: 6 servings

2 tb Vegetable oil
8 oz Frozen mixed stir fry
-vegetables
4 oz Large peeled prawns
1 Garlic clove, crushed
1 tb Soya sauce
1 ts Sesame oil
1 ts Ground coriander

Heat the vegetable oil in a wok or large frying pan
until very hot. Add the frozen vegetables, fry for 3
or 4 minutes, stirring frequently. Add the prawns,
garlic and coriander and cook for a further minute.
Add the soya sauce and sesame oil, stir well and cook
for 1 minute. Serve immediately on a bed of piping
hot rice or noodles.

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Title: Chunky gazpacho
Categories: Low-Fat, Soups, Mcdougall
Yield: 10 servings

4 c Tomato juice
2 c Chopped tomatoes; peeled, se
1 c Cucumber; chopped
1/2 c Red onion; chopped
1/2 c Celery; chopped
1/2 c Thawed frozen or fresh corn
1/2 c Green bell pepper; chopped
1/4 c Scallion; chopped
1/4 c Zucchini; chopped
1/4 c Mild green chiles; chopped
1/4 c Fresh parsley; chopped
1/4 c Fresh cilantro; chopped, opt
2 Cl Garlic; minced
2 tb Red wine vinegar
2 tb Fresh lime juice

Recipe by: The New McDougall Cookbook Preparation Time: 0:30 Combine all of
the ingredients in a large bowl. Cover and chill for 3 to 4 hours before
serving.
Variation: This may also be prepared by pureeing half of the
ingredients in a food processor or blender and leaving the remaining
ingredients finely chopped.

From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994
MMMMM

Dump Cake

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Cakes Desserts
*Haven’t tried it yet Chocolate
Fake

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
TKHN51B
1 cn Pie filling, cherry
1 cn Cherries, pitted w/juice
1 pk Cake mix, chocolate
1/2 c Butter or margarine

Mix cherry pie filling and pitted cherries; put in a 9
x 13″ pan. On top of cherries, sprinkle dry cake mix.
Cut butter/margarine into small chunks and put on top
of dry cake mix. Do not mix. Bake at 350 for 50 to 60
minutes. As the cake bakes, the cherries, cake mix and
butter will mix and the finished product will be a
chocolate cake filled with cherries. Use cool whip for
frosting. Formatted by Liz Jones (vxrf36b) * May 1992

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Per serving: 67 Calories; 8g Fat (99% calories from fat); 0g Protein;
0g Carbohydrate; 20mg Cholesterol; 77mg Sodium

Seven Happiness Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups Posted To Recipelu

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 cups chicken stock
1 slice ginger
1 clove garlic — halved
1/2 cup chinese cabbage — shredded
1/3 cup tofu — coarsely chopped
1/3 cup mushrooms — thinly sliced
1/3 cup snow peas
1/3 cup bamboo shoots — slivered
1/3 cup water chestnuts — thinly sliced
1/3 cup carrots — sliced

Combine stock, ginger and garlic. Simmer for 15 minutes. Remove garlic
and ginger. Add remaining ingredients to flavored stock, simmer gently
for 20 minutes. Posted to RecipeLu by P S Gruenwald
on Jan 15, 1998, converted by MC_Buster.

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NOTES : Made with love for Sherry Stroh by Valérie Whittle. May it
truly bring you happiness and health.

Chilled Green Pea Soup

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Pkg. frozen green peas — (10 oz.)
1 1/2 Tbsp. Minute tapioca
1 Tsp. salt
1/8 Tsp. thyme
1 Dash pepper
2 C. skim milk
1 Tbsp. finely chopped onion
2 Tbsp. margarine

Prepare peas as directed on package, omitting salt in
water. DO NOT DRAIN. Combine tapioca, salt, thyme, pepper,
milk, onion and margarine in medium bowl and let stand 5
minutes. Stir tapioca mixture and add to cooked peas in
saucepan. Stir over medium heat until mixture comes to a boil.
Pour all into blender and process until smooth or desired
texture. Serve hot or chilled. Makes about 4 servings.
Note: May top chilled soup with dollop of Mock Sour
Cream if desired.

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Title: BRATTENS FAMOUS CLAM CHOWDER
Categories: Soups/stews, Seafood
Yield: 8 servings

1 c Onions; finely Chopped
1 c Celery; Finely Chopped
2 c Potatoes; finely diced
13 oz Clams; Juice (2 cans)
3/4 c Butter
3/4 c Flour
1 qt Milk
1 1/2 ts Salt
1/2 ts Pepper
2 tb Red wine Vinegar

Drain Juice from clams and pour over onions, celery, and potatoes. Add
enough water to barely cover. Cook vegetables. Meanwhile, melt butter,
add flour and blend until smooth. Stirring constantly, add milk and cook
until smooth thick. Add Salt and pepper. Add white sauce, clams, and
vinegar to vegetable mixture and heat through until thick. Serve hot.
Makes about 8 servings-

[My variations: Add 3 cans of clams (and juice) instead of 2, also use
about 4-6 C. potatoes, 3 T. Red wine vinegar. Goes just a little further.]

Comes from a restraunt that used to be located here in the valley. We
would go there on special occasions.

Submitted by: Terrie Peterson

—–

Title: BOK CHOY
Categories: Diabetic, Vegetables, Side dish
Yield: 4 servings

1 lb Bok Choy; (Chinese celery)
1 ts Virgin olive oil;
1 cl Garlic; mince
1/4 ts Crystaline fructose;
1 ts Low-sodium soy sauce;
1 ts Sesame oil;

Rince bok choy in cold water. Cut stalks diagonally
in 1″ pieces and leaves into thin shreds. In a large
non-stick skillet, heat oil. Add the stems first and
saute, tossing, about 2 minutes. Then add garlic,
leaves, fructose, soy sauce and sesame oil, and
continue cooking over high heat 2 minutes more.
Food Exchanges per serving: 1 VEGETABLES EXCHANGE +
1/2 FAT EXCHANGE; CAL: 40; CHO: 0mg; CAR: 1g; PRO: 1g;
SOD: 59mg; FAT: 2g;

Source: The Light Easy Diabetes Cuisine by Betty
Marks Brought to you and yours via Nancy O’Brion and

—–

FRESH TOMATO RISOTTO

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 md Onion — chopped
1 tb Olive oil
1 t Butter
Salt — to taste
6 c Vegetable broth
2 c Fresh tomato sauce OR 2 lb
-ripe tomatoes, 1 tb olive
-oil 2-3 clove garlic,chpd
2 c Arborio rice
3/4 c Dry white wine
1 tb Parsley, fresh — chopped *
1 tb Basil, fresh — chopped *
1/2 c Parmesan cheese — grated
—–GARNISH—–
Parmesan cheese
Basil, fresh — slivered
Pine nuts — toasted

* use up to 2 tablespoons of chopped herbs

In a large non-stick saute pan, saute the onion in the
olive oil and butter, with a dash of salt, until it
begins to turn golden. In separate skillets, heat the
vegetable broth and the tomato sauce, and keep them
both just below a simmer.

If you are starting with fresh tomatoes: Scald and
peel them, and chop them or process them in a blender
for a few seconds. Heat a tablespoon of olive oil in a
non-stick pan, saute the chopped garlic in it for 2
minutes, then add the tomatoes and cook them down for
about 15 minutes.

Add the rice to the sauteed onion and stir it gently
in the pan for about 2 minutes. Pour in the white wine
and stir as it is absorbed.

Add a soup ladle of the heated broth and stir, keeping
the mixture just at a simmer. Keep stirring until the
broth is nearly all absorbed into the rice, then add a
ladle of tomato sauce and the chopped herbs, and stir
until that is nearly absorbed. Continue this way,
alternating broth and sauce until the sauce is used
up, then carry on the with broth until the rice is al
dente. This process will take about 25 minutes, and at
the end a creamy sauce will form around the rice
grains that are tender but firm.

At the moment the rice is no longer crunchy, stir in a
last ladle of hot broth, and the grated Parmesan
cheese, and serve the risotto at once. Scatter
slivered basil and toasted pine nuts over each
serving, and pass additional Parmesan.

Source: “The New Vegetarian Epicure” by Anna Thomas

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