Title: Tofu and Broccoli Stir-Fry
Categories: Diabet

1/2 md Iceberg lettuce;
1/2 lg Bostom lettuce;
1 lg Cucumber;
1/2 lb Green beans;
1/2 lb Mushrooms;
1/4 c Lo-cal french dressing

Rinse lettuce. Break into large pieces. Peel and
slice cucumber into 1/4". Peel and slice cucumber
into 1/4 slices. Rinse green beans; cut bean into 1-in
pieces. Place into greens, cucumber, and beans into
plastic bag or tightly covered container. Store in
referigerator 4 to 6 hours or overnight to crisp. Trim
mushrooms stems to 1/4″ of cap. Cut mushrooms if
discolored.) Cut mushrooms in thin slices. Just
before serving, carefully pat greens, cucumber, and
dry on towel. Place in wooden bowl; cover with French
Dressing. Toss to lightly coat all ingredients with
dressing. Top with mushrooms. Food Exchange per
serving: 1 VEGETABLE EXCHANGE CAL: 60

Source: The Complete Diabetic Cookbook by Mary Jane
Finsand Brought to you and yours via Nancy O’Brion and

—–

I find one of the hardest things in trying to eat healthy
lowfat is giving up meat, especially chicken. But I do
try to do it twice a week at dinner and just eat a veggie
base meal.
I thought this might help those of you who are on mostly
veggie diets to use certain seasons to bring out the flavor
using herbs or mixture there of when steaming or boiling.

Asparagus—-tarragon, lemon, dill
Green Beans—-basil, dill, thyme, mint, oregano, savory, tarragon
beets—-allspice, ginger, orange, lemon
broccoli—dill, tarragon, lemon
cabbage—-caraway, tarragon, savory, dill
carrots—-ginger, nutmeg, caraway, cinnamon, dill, lemon, mint, orange
cauliflower—-caraway, dill, mace, tarragon
eggplant—-marjoram, sage, oregano, basil
Greens-Spinach-kale-swiss chard-water cress- basil, chives, oregano,
dill, tarragon, nutmeg, rosemary, lemon
Green peas—-mint, chervil, marjoram, rosemary, garlic, tarragon
potatoes—-lemon, parsley, chives, dill, basil, thyme
Squash—-basil, garlic, rosemary, dill, thyme, oregano

From: “Ann Miner”
Date: Mon, 25 Sep 1995 06:49:32 -0700

Low-Fat Potato Chips That Don’t Taste Like Cardboard

Recipe By : Weight Watchers Magazine Sept. 1995
Serving Size : 4 Preparation Time :0:00
Categories : Low-Fat Snacks

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
20 ounces Idaho or russet potatoes — scrubbed
1 to 2 t. malt vinegar
1 pinch salt
Freshly ground black pepper — to taste

Place oven rack in center of oven. Preheat oven to 350 degrees.
Slice potatoes exactly 1/8″ thick and arrange directly onto oven
rack in a single layer; bake until golden brown and crispy, about
8-10 minutes. Place in serving bowl and sprinkle lightly with
vinegar, salt and pepper.
Per serving (1/2 cup): 115 calories, 0 g fat.
Adapted from “The Little Book of Leftovers; 50 Innovative Ways to
Eat Last Night’s Dinner Tonight” by Kevin Crafts.

Title: SOUR-HOT SOUP (SUAN LA TANG)
Categories: Chinese, Soups, Pork
Yield: 6 servings

5 Dried black mushrooms
15 Pieces cloud ear fungus
30 Pieces dried lily flower
6 c Chicken stock
1 c Mushroom liquid
6 tb Clear rice vinegar
3 tb Thin soy
1 ts Freshly ground black pepper
1/4 lb Lean pork
1 ts Dry sherry or rice wine
1 ts Thin soy
1/2 ts Sugar
Cornstarch to coat
1/2 c Shredded bamboo
2 Cakes bean curd, shredded
2 tb Peanut oil
4 tb Cornstarch (mixed as paste
-with
5 tb Cold stock or water)
2 Eggs, beaten
4 Scallions, diced
1/4 c Sesame oil

Preparation: Soak mushrooms, cloud ear, and lily
flowers separately in hot water for 25 to 30 minutes
or until soft. Reserve mushroom liquid in amount
specified above. Next remove stems from mushrooms;
discard. Pick off tough ends of cloud ear; discard
ends; coarse chop cloud ear. Remove tough ends of lily
flowers; cut flowers in half. Set aside until ready
to begin cooking.

Slice pork thin, then cut into fine shreds. Place in
small bowl, to which also add wine, soy sauce and
sugar; mix well with fingers. Add cornstarch and mix
again to coat evenly. Slice bean curd in thirds, cut
each slice in half, then cut each half into shreds.

Mix up cornstarch paste with cornstarch and stock or
water; set aside.

Combine stock, mushroom liquid, vinegar, soy and black
pepper. Bring to simmer; add shredded bean curd; mix
with chopsticks to keep bean curd from sticking
together. Simmer for 2 minutes.

While stock is simmering, heat wok and add peanut oil.
Heat oil for 10 seconds; then add shredded pork; stir
vigorously with spatulas until pork loses its brown
color and turns white. At this point, add mushrooms,
cloud ear, lily flower and bamboo. Stir for 15
seconds over high heat; add to stock.

Bring stock back to simmer and slowly thicken with
cornstarch mixture, adding a little at a time until
desired thickness is reached. Remove from heat and
slowly add beaten egg, dripping and folding a little
at a time. Top soup with diced scallions and sesame
oil. Serve immediately.

Posted by Fred Peters.

—–

Title: Gaeng Paa Pla Dook (Jungle Curry with Catfish
Categories: Thai, Seafood, Fish
Yield: 4 Servings

MMMMM————————CURRY PASTE—————————–
2.00 tb Chopped Lemon Grass
8.00 Shallots
6.00 Cloves Garlic
0.25 c Chopped Lesser Ginger
8.00 Dried Jalapeno Peppers
1.00 ts Canned Peppercorns
1.00 ts Shrimp Paste
0.50 ts Salt

MMMMM————————PREPARATION—————————–
2.00 tb Oil
1.50 lb Catfish, Cut Into 1″ Slices
0.25 c Fish Sauce (Nam Pla)
3.00 c Water
0.50 c Thai Eggplant
0.25 c Sliced Green Jalapeno Pepper
0.50 c Sweet Basil Leaves
10.00 Whole Kaffir Lime Leaves

In the days when travel through various parts of Thailand required
journeying through areas of jungle, the people had to make do with
what was available there. This recipe is so named because the
ingredients and cooking method made it a suitable dish for the
jungle. Best eaten in the presence of monkeys, tigers and snakes to
keep it more authentic.
~——————————————————
~—————– Combine all the ingredients for the curry paste,
using a mortar and pestle or a blender.

Heat a large saucepan and add the oil and curry paste. Stir-fry for 1
minute on medium-high heat.

Add the fish, fish sauce, water and eggplant and heat to boiling.
Cook, stirring, for 3 minutes. Add the remaining ingredients and
remove from the heat. Serve.

From: Thailand The Beautiful Cookbook. Typed by Syd Bigger.

MMMMM

Title: Mexican Chicken Rice Soup
Categories:
Yield: 6 servings

1 Chicken — 2 to 2 1/2 pounds
Washed And Dried
2 qt Chicken stock
2 ts Sea salt — to taste
1 md Carrot — peeled and
Chopped
2 Leeks — cleaned and
Chopped
1 Chayote — skin on, pitted
And
Chopped
2/3 c Shortgrain rice
1 Lime — juiced
6 tb Fresh epazote — finely
Chopped
Or mint

Combine the chicken with the stock in a soup pot.
Bring to a boil, reduce to a simmer and cook,
uncovered, 30 minutes. Add the vegetables and rice and
cook 20 minutes longer. Cool the chicken in the stock.
Lift out the chicken and remove and discard the skin
and bones. Shred the chicken and return to the pot.
Stir in the lime juice and epazote or mint and reheat
the soup. Serve hot. Yield: 6 servings Copyright,
1996, TV FOOD NETWORK, G.P., All Rights Reserved
10/10/96 show

Recipe By : TOO HOT TAMALES SHOW #TH6292

From: Pat Asher Date: Mon, 28
Oct 1996 18:34:38 -0600

—–

Quick Easy Waffles

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 Eggs
1 c Milk
1 tb Baking powder
1/2 ts Salt (optional)
2 c Flour
1/2 c Butter — melted
1 tb Sugar
1 t Vanilla (optional)

Recipe by: Iris Dunaway Beat eggs and sugar until
light and foamy. Add cooled melted butter, milk and
vanilla extract. Sift flour and baking powder and add
to egg mixture. Add salt beat well. Bake and serve.

Note: This recipe is from the Belgian Waffles Recipe
and Instruction Booklet that came with the waffle iron
I purchased. I use this recipe all the time and it is
really great!

– – – – – – – – – – – – – – – – – –

NUTTY CHOCOLATE MASHMALLOW MUFFINS

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : Cakes Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Cooking chocolate melted
1/2 c Melted marg or butter
1 c Sour cream or yoghurt
1/2 c Brown sugar
1 Egg
1 t Vanilla
1 1/2 c Flour
1 t Baking powder
1/2 c Walnuts
3/4 c Chopped marshmallows

Preheat oven to 400f Prepare muffin pans Put first 6
ingrediants in a bowl and mix well. Add the remaining
ingrediants except the marshmallows, blend until just
mixed, add marshmallows. Bake for 15-20 min.

– – – – – – – – – – – – – – – – – –

Corn Pudding

Recipe By : COOKING RIGHT SHOW #CR9738
Serving Size : 1 Preparation Time :0:00
Categories : New Text Import Cooking Right Show

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 Cup Onion — minced
1/2 Teaspoon Serrano Or Jalapeno Chile (Optional) — seeded and minc
e
1 Tablespoon Butter
1 Cup Stock
3/4 Cup Heavy Cream
1/3 Cup Dry White Wine
1/2 Cup Polenta Corn Meal
2 1/2 Cups Fresh Corn Kernels — grated from cob
Salt And Freshly Ground Pepper
1 Tbsp Mixed Herbs* — minced

Saute onions and chile in butter until onions are soft but not brown. Add
stock, light cream and wine and bring to a boil. Add polenta, lower heat and
stir constantly until thick (4 5 minutes). Add corn puree and cook, stirring
constantly for 3 minutes more. Correct seasoning with salt and pepper. Stir
in herbs just before serving.

– – – – – – – – – – – – – – – – – –

NOTES : *rosemary, chives and parsley.

Show: 10/2

BULGHUR “MEAT”BALLS WITH FRESH VEGETABLE SAUC

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Vegetarian Main dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Bulghur wheat — cooked
1/2 c Bread crumbs, whole wheat
12 oz Tofu, soft
1/2 ts Salt
1 t Soy sauce
1/4 c Onions, green — chopped
1/4 ts Coriander, ground
1/4 ts Thyme leaves — dried
1 3/4 c Apple juice, divided
1 c Vegetable stock
1 c Carrots — sliced
1 c Bell pepper, green — cut in
–1/4-inch strips
4 ts Cornstarch
1/2 ts Ground pepper
2 1/2 c Rice — hot, cooked

Preheat oven to 350 degrees.

Combine the bulghur wheat, tofu, bread crumbs, salt,
soy sauce, green onions, coriander, and thyme. Shape
mixture into 1 1/2-inch balls. Bake on
a cookie sheet sprayed with vegetable spray for 10
minutes on each side.

In a large skillet over medium-high heat, combine
vegetable stock and 1 1/3 c apple juice; bring to a
boil. Reduce heat to low; add carrots and cook 3
minutes. Add green pepper strips; cook 4 to 6 minutes
longer, or until vegetables are tender-crisp. In small
bowl. combine cornstarch and 3 tablespoons apple
juice; blend well. Add to vegetable mixture; cook 2 to
3 minutes, or until thickened, stirring often. Add
ground pepper; mix well. To serve, spoon hot cooked
rice onto large platter; place bulghur “meat”balls on
rice and pour hot vegetable mixture over “meat”balls.

Recipe by Dianne Smith.

– – – – – – – – – – – – – – – – – –