NON-FAT BLUEBERRY MUFFINS

Recipe By :
Serving Size : 11 Preparation Time :0:00
Categories : Breads Low-Cal
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Sifted all-purpose flour
1 t Baking soda
2 ts Baking powder
1/2 c Granulated sugar
1/2 ts Salt
4 Eggs whites
1 1/4 c Skim milk
1 c Fresh or frozen Blueberries
(Thawed if frozen)
Non-Fat Cooking Spray

1. Preheat oven to 400 degrees F. 2. Spray twelve 2
to 2 1/2 inch muffin pan cups 3. Into large bowl, sift
flour with soda, powder and salt 4. Into medium size
bowl beat egg whites and milk 5. Add sugar, then egg
mixture into large bowl. With spatula, blend until
throughly combined. (mixure should be slightly lumpy)
6. Glently fold blueberries into mixture 7. Spoon
batter into prepared muffin cups about 2/3 cups from
top. 8. Bake 18 to 22 minutes

makes about 11-14 muffins about 130 calories and .05
grams of fat Submitted By COOK4U@VIVANET.COM On
SAT, 23 SEP 1995 080223 -0400 (EDT)

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Title: Potato Creole
Categories: Diabetic, Side dishes, Vegetables
Yield: 4 servings

1/4 c Vegetable oil Salt and freshly ground
3 Potatoes; peeled and sliced Black pepper to taste
1 Onion; sliced 1 ts Dried thyme
2 c Tomatoes; chopped Pinch cayenne pepper

Heat the oil in a large skillet on medium heat. Add the potatoes and
onion and saute for 10 minutes.
Add the tomatoes, salt, pepper, thyme and cayenne. Bring to a boil,
then reduce the heat, cover and simmer for 30 minutes, or until the
potatoes are tender and the sauce has thickened.
Source: Fast Fresh by Lucy Waverman

From the collection of Karen Deck

MMMMM

MEMORABLE MINCEMEAT

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup Suet — minced (or butter/ma
2 cups Seedless raisins
2 1/2 cups Currants
1 3/4 cups Brown sugar
1 1/2 teaspoons Cinnamon
1 1/2 teaspoons Mace or cloves
1 1/2 teaspoons Nutmeg
3/4 teaspoon Salt
4 Apples, peeled — grated
1 cup Candied citron
1 Lemon (rind and juice only)
1 Orange (rind and juice only)

Makes 8 cups (not 8 servings) Combine all ingredients in a large saucepan.
Bring to a boil and simmer 5 minutes, stirring frequently. Refrigerate or
freeze in recipe size portions. (Dark or light raisins may be used in place
of currants, and ground cloves substituted for mace. ER) Note: Processing
mincemeat is recommended for long term storage 1-2 years.
Spoon into pint sealers. Process 30 minutes in a boiling water bath.

– Mince Pie Hints Dried apples soaked in water a few hours make a very fair
substitute for fresh apples in mince pies. Dried cherries and other fruit
prepared with sugar can be soaked 10-12 hours in a very little water and
then both water and fruit used instead of raisins. They will be much
cheaper and will answer very well. Economical housewives will often find
hints like these very serviceable.

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CHICKEN IN SALSA VERDE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Poultry Mexican
Condiments

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 ts Canola oil
1 lb Chicken pieces, skinned,
-boned
1/2 Onion, chopped
1 Garlic clove, minced
1 lb Fresh or 12 ounces canned
-tomatillos
3 Whole roasted green chilies,
-chopped
1/2 c Apple juice
1 tb Fresh chopped cilantro

Spray a non-stick skillet with vegetable cooking
spray. Heat oil and saute chicken. Add onion and
garlic, stirring until limp. Add remaining
ingredients. Reduce heat, cover, and simmer about 15
minutes.

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Title: LACTO: DUM GOBI
Categories: Vegetarian
Yield: 3 servings

———————————VEGETABLES———————————
1 lg Cauliflower, separated
-into florets
1 c Frozen petite green peas
6 md Tomatoes
6 md Onions

———————————–OTHERS———————————–
1 c Plain yogurt
1 c Water

—————————-SPICES
FLAVOURINGS—————————-
1 Stick cinnamon
4 Cardamom (elaichi), crushed
4 Cloves (lavang), powdered

—————————–MASALA INGREDIENTS—————————–
1 ts Turmeric powder
1 ts Coriander powder
2 ts Garam masala powder
2 ts Mild cayenne pepper powder
2 Green chili peppers
3 Cloves garlic
1 sm Piece ginger
1 tb Vegetable oil
Salt

—————————–OPTIONAL "TOUCHES—————————–
Blanched, slivered almonds
-and/or cashews.

1. Toss cauliflower and peas in one of the inner bowls of the pressure
cooker. Wash with water and drain. Sprinkle with some salt. Steam this in
the pressure cooker. (you can cook rice in the other bowl of the pressure
cooker simultaneously).

2. Meanwhile, chop the tomatoes; dice the onions.

3. Grind into paste: half the onions, together with the other ingredients
for the masala.

4. Heat a little oil, add cinnamon, cloves, and remaining onions. Fry
until onions are turning golden. (if you’re going for the pretentious
touch, you can add the almonds/cashews now.)

5. Add the masala paste and mix/fry well, stirring continuously.

6. Beat the yogurt with the tomatoes. Stir into the frying pan.

7. Turn off the heat and cover, (but keep stirring frequently). Wait for
the pressure cooker to release pressure gradually until it is safe to open.

8. Add cauliflower and peas to the frying pan, turn the heat back on and
add a cup of water with salt according to taste. Cook until gravy
thickens.

9 The ideal appearance is a chunks of cauliflower in thick saffron coloured
gravy (color comes from the turmeric).

9. Garnish with your choice of freshly chopped cilantro, mint and any other
unidentifiable 🙂 herbs shredded green chili peppers, finely chopped green
and red bell peppers, NOTES: 1. This is a simple preparation, though
slightly more complicated than the sag-aloo (spicy spinach potatoes)
that
I posted a few days ago.

2. Total time required is about 45 minutes. But I find it feels like less
since it does not demand undivided attention.

3. Quite inexpensive, even with the almonds and cashews and the fancy
geegaws.

** IMPORTANT **

4. About the cayenne pepper… I find that because of the cooling effect
of the yogurt, 2 spoons of _MILD_ cayenne pepper works for me. However, it
depends on whether you want your mouth watering and your eyes lighting up,
or the other way ’round. 🙂

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Holiday Cheddar Date Cake

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Cakes Cheese
Desserts Fruits

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup Butter — Room Temperature
1 1/2 cups Light Brown Sugar — Packed
4 each Eggs — Lg
1 cup Cheddar; Sharp — Shredded
3 1/2 cups Unbleached Flour
1/2 teaspoon Baking Soda
1 teaspoon Salt
1 teaspoon Cinnamon — Ground
1/4 teaspoon Cloves — Ground
16 ounces Dates; Pitted — Finely Chopped
2 cups Pecans — Chopped
4 ounces Candied Cherries;Halved — 1jar
2 cups Raisins — Golden
1 cup Milk
—–DECORATIONS, *—–
4 each Candied Pineapple Slices
12 each Almonds — Whole Blanched

* You can make a decorative design on the top of the cake by quartering the
candied Pineapple Slices and using the whole almonds, if desired.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Preheat the oven to 300 degrees F. and grease and flour a 10-inch tube pan;
set aside. In a large bowl, beat the butter and brown sugar with an electric
mixer on medium, until well blended. Add the eggs, one at a time, beating
well after each addition. Beat in the cheddar cheese. Sift the flour, baking
soda, salt, cinnamon and cloves into a medium bowl. In another medium bowl,
combine the dates, pecans, cherries and raisins. Add 2 Tbls of the flour
mixture, tossing lightly to coat the fruit and nuts.
Alternately beat the remaining flour mixture and milk into the butter mixture
until well blended. Stir in the floured fruit mixture by hand until
distributed throughout the batter. Turn into the prepared pan.
Bake for 2 to 2 1/2 hours in the preheated oven until the cakes shrinks from
the side of the pan and the top springs back when lightly pressed.
Cool for 15 minutes in the pan on a wire rack then remove from the pan.
Cool completely on the wire rack. When cool, store in a container with a
tight lid for up to 6 weeks. To serve, cut into thin slices.

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CARROT BRAN MUFFINS

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c Flour
2 Eggs
1 1/2 ts Baking powder
2/3 c Dark brown sugar — packed
1/2 ts Baking soda
1/2 c Vegetable oil
1 t Cinnamon
1 1/2 c Finely grated carrots
1/4 ts Salt
1 c Buttermilk
1 1/4 c Bran
1 t Vanilla
1/2 c Currants
12 Date halves.

Preheat over to 350.

Sift together the flour, baking powder, baking soda,
cinnamon, nutmeg, and

In a large bowl beat eggs lightly; add brown sugar,
vegetable oil, carrots

Bake 25-30 minutes untill muffins pull away from
sides of the pan.

Makes 12-14 muffins Pam Star Converted by MMCONV
vers. 1.10

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Title: CRACKLING RICE VEGETABLE SOUP
Categories: Chinese, Rice, Soups, Vegetarian
Yield: 8 servings

2 c Cooked rice
1 c Deep-frying oil
1 c Dried soybeans
8 Nami black mushrooms
1 md Onion, quartered
10 c Cold water
2 ts Thin soy
2 tb Sherry
1 ts Sesame oil
1/4 ts Salt
1 ts Sugar
1/4 ts MSG (opt)
1 Clove garlic
10 Fresh snowpeas
1 lg Carrot

Rice Cakes: Work with cooked leftover rice that is
slightly moist and sticky. If too dry, reheat with
sprinkling of water until sticky. Spread rice in
frying pan or pie tin, 1/2″ thick. Pack rice into
firm cake: this is important to make sure rice holds
together. Place in oven on low heat, and dry to
slightly brittle texture; break into pieces. Ten
minutes before combining with soup, deep-fry rice
pieces until lightly brown. Strain, place in soup
tureen, and keep hot in oven. Avoid holding fried
pieces more than 10 minutes, as they tend to acquire a
rancid taste and become overly dry.

Vegetarian Soup: Wash, then soak soybeans overnight
in enough water to cover. Wash and soak Nami
mushrooms in 1 cup warm water for 1 hour. When
mushrooms are soft, separate caps from stems. In
large soup pot, combine water, beans, mushrooms (and
stems), onion and garlic. Bring to boil, lower heat,
and simmer 2 hours. Strain and reserve stock until
ready to finish. Save mushroom caps and 1/2 of beans
for soup.

To finish soup, thinly slice mushroom caps, combine
with strained stock, cooked soybeans, soy sauce,
sherry, sesame oil, salt and sugar. Peel carrot and
make thin flower slices (or use flower cutter); add to
soup. Bring soup to just under the boil. Add MSG and
snowpeas. Cook for 2 minutes.

To serve, seat your diners, place soup tureen of
freshly fried, hot rice pieces on table and pour hot
soup over them. If rice and soup are very hot, rice
will sizzle and crackle to everyone’s joy and
amusement!

Posted by Fred Peters.

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Long Beans With Wild Rice

Recipe By : San Jose Mercury News, 2/2/94
Serving Size : 4 Preparation Time :0:00
Categories : Low Fat Rice
Side Dishes Eat-Lf Mailing List
Vegetarian Want To Try

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 C Wild Rice — uncooked
2 C Water
Salt — to taste
1 Tsp Vegetable Oil
1/2 Lb String Beans — or long beans, wash,
— finely chopped
1/2 Med Red Bell Pepper — chopped
Pepper — to taste
1/2 Tsp Sugar

In a heavy saucepan, combine the rice and water. Add salt to taste; heat
to boiling. Reduce heat, cover and simmer for 35 – 45 min; check for
doneness. Drain if necessary.

In a medium frying pan, heat the veg oil. Add the finely chopped beans and
stir-fry for 2 – 3 min. Mix in bell pepper, scallions, more salt if
desired, pepper and sugar. Add cooked wild rice and stir-fry for 2 – 3
more min.

Serves 4

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NOTES : Cal 103.6
Fat 1.5g
Carb 20.1g
Fib 2.1g
Pro 4.1g
Sod 9mg
CFF 11.9%

Title: Norene’s Chicken Soup
Categories: Soups/stews, Poultry
Yield: 4 servings

1 ea Hen, Capon or Broiler 3 ea Stalks of Celery
1 tb Salt 1 ea Large Onion, sliced
8 c Cold Water 4 ea Sprigs of Dill
5 ea Large Carrots 1/4 ts Pepper

Food writer Norene Gilletz has adapted her grandmother’s chicken soup
recipe for cooking by microwave.
In a soup kettle, combine chicken and salted water. Bring to a boil. Skim
surface. Add carrots, celery, onion, dill and pepper to the hot broth.
Cover and simmer until meat is tender and vegetables are cooked — about
two hours. Strain and refrigerate. Remove the fat that congeals on top and
discard. Serve soup with noodles or rice, cooked separately or in the
strained broth.
Microwave method: Gilletz prefers this method, because all the ingredients
and can be added at once and there is no need to skim the broth.
In a bowl, pour boiling water over chicken. Trim off excess fat. Place
chicken in a five-quart microwave-safe casserole. Cut carrots and celery
into chunks. Add to chicken along with onion, dill and seasonings. cover
with water. To prevent boiling over, take care water remains 1 1/2 inches
below top of the casserole. Cover casserole and microwave at high (100 %)
power for 30 – 35 minutes or until soup is boiling. Stir. Simmer at medium
power for 25 – 30 minutes. Let stand covered for 15 – 20 minutes. Strain
soup. Serve as above.
From The Gazette, 91/01/16.

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