Crunchy Seafood Salad

Recipe By : Adapted from Dr. Atkins’ New Diet Cookbook
Serving Size : 10 Preparation Time :0:00
Categories : Salads Seafood

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 1/2 ounce can cannedtuna fish
6 ounce can crabmeat
5 ounce can shrimp
1 large head of lettuce
1 cup celery — diced
1/2 cup green onions
1/2 avocado — ripe and diced
1/2 cup walnuts — chopped
1/2 cup roasted soybeans, unsalted — roasted
1/2 cup sunflower seeds
2 eggs, hard-boiled — diced
1 tomato — cut in wedges

Drain canned seafood, discarding bones from crab and deveining shrimp. Place
in bowl and chill.
In a large bowl, combine remaining ingredients except tomato. Toss well. Add
seafood and toss again. Add dressing of your choice, (mayo, sour cream, etc.),
toss again. Garnish with tomato wedges.

– – – – – – – – – – – – – – – – – –

Per serving: 139 Calories; 6g Fat (38% calories from fat); 19g Protein; 3g
Carbohydrate; 109mg Cholesterol; 270mg Sodium

NOTES : Total Grams- 77; Grams/serving 7.7

Title: Fresh Fruit Platter
Categories: Fruits, Desserts
Yield: 6 servings

8 oz Plain yogurt
1/2 c Aunt Jemima Syrup
-OR- Lite Syrup
2 tb Lemon juice
1/4 ts Cinnamon
2 md Bananas; sliced
2 c Halved strawberries
2 c Pineapple chunks
2 Kiwifruit or small oranges
— sliced

For dressing, combine yogurt, syrup, 1 teaspoon lemon juice and cinnamon;
mix well. Chill until ready to use.

Dip banana slices in remaining lemon juice. Arrange with remaining fruit
on platter. Garnish with mint leaves, if desired. Serve with dressing.

NUTRITIONAL ANALYSIS per serving:
* calories 197
* carbohydrates 44 g
* protein 3 g
* fat 1 g
* calcium 90 mg
* sodium 50 mg
* cholesterol 2 mg
* dietary fiber 4 g

Source: “Hurry, Let’s Eat!”
Reprinted with permission from The Quaker Oats Company
Electronic format courtesy of Karen Mintzias

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Date: Mon, 02 Jan 95 16:48:57 EST
From: tkreider@census.gov (Tom Kreider)

Made this for supper tonight. Great very filling! It’s from 500 fatfree.

Recipe: Chick-Peas, Vegs, Couscous
Servings: 8
Serv. Size: 2 Cup (s)
Prep. Time: 1:00

Portion Ingredient
******* **********
1/2 Cup (s) Vegetable Stock
1 Medium Onion red
3 Medium Pepper green
3 Medium Potato raw ,sliced
3/4 Cup (s) Chickpeas
1/4 Cup (s) Raisins
2 Cup (s) Zucchini sliced
3 Tbs Tomato paste canned, low salt
1 teaspoon (s) Coriander, ground
1 teaspoon (s) Cumin seed, ground
1/4 teaspoon (s) Cayenne pepper
1 Medium Garlic clove crushed, 1 medium
1/2 teaspoon (s) Paprika
1/4 Cup (s) Wine table, white
10 Ounce (s) Couscous, uncooked

Saute onions and peppers in broth. Add remaining
ingredients (except couscous) and simmer for 35 minutes.
Meanwhile, prepare couscous according to box instructions.
Let vegs stand for 10 minutes. Serve over couscous.

Nutritional Analysis

Calories ( 230 cal) Vitamin D ( 0 IU )
Protein ( 8.6 g ) Thiamine (0.31 mg )
Carbohydrate ( 49 g ) Riboflavin (0.13 mg )
Total Fat (1.17 g ) Niacin ( 3.2 mg )
Saturated Fat (0.18 g ) Vitamin B6 (0.44 mg )
Mono-Unsaturated (0.15 g ) Folate ( 57 mcg)
Poly-Unsaturated (0.46 g ) Sodium ( 82 mg )
Cholesterol ( 0 mg ) Calcium (44.5 mg )
Dietary Fiber ( 6.5 g ) Magnesium ( 88 mg )
Caffeine ( 0 mg ) Potassium ( 600 mg )
Vitamin A ( 71 RE ) Iron ( 3 mg )
Vitamin C ( 54 mg ) Zinc (1.47 mg )

Calories from Protein: 14 % Carbohydrate: 81 % Fat: 4 %

2 1/2 squares of chocolate or 3 tbsp. cocoa
2 cups sugar
1 tbsp. Karo syrup or other syrup
1 small can evaporated milk
Mix well, and cook with candy thermometer to 232 degrees. Add in:

1/2 stick margarine or butter
1 tsp vanilla

DO NOT STIR!! Let it cool to 130 degrees, then beat well.

This is the recipe used by the lady who made all the birthday cakes and
special occasion cakes in our community in eastern North Carolina for
years. It’s worth the effort.

MEXICAN DUMP CORNBREAD BY CLEM KOHL

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Bisquick
1 c Cornmeal — (yellow)
3 tb Honey – may need 4 T
3 tb Baking soda
3/4 ts Salt
1/4 c Mozarella cheese — grated
1/4 c Colby cheese — grated
1/4 c Parmesan cheese
1 cn Green chilis w/liquid
2 lg Eggs
Milk – see directions
3 tb Vanilla

In order: Dump all ingredients into a large mixing
bowl. Add just enough milk (while stirring with a
fork) to produce a cake-like-batter consistency.
Continue mixing with a fork until well blended. Pour
into a well greased COOKIE sheet (about 14 1/2″ x 10″
x 1/2"). Bake in a preheated 375-400 degree oven
until done. Approximately 20 minutes. Serve it hot
with chunks of real butter on top.

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Title: Creamed Turnip Soup
Categories: Soups, Vegetables
Yield: 4 Servings

1 lb Turnip greens
1 T Chopped shallots
1/2 T Olive oil
1 c Cream
2 Peppercorns
1/4 c White wine
3 oz Finely grated Parmesan
-cheese
Salt and pepper to taste

Blanch turnip greens, then submerge in ice water and drain. Lightly
saute shallots in olive oil. Add cream, peppercorns and white wine.
Reduce by half and strain. Place blanched turnip greens in food
processor. While pureeing add cream mixture. Add cheese, salt, and
pepper.

MM Format by John Hartman
Fidonet Cooking Echo Recipe Submitter unknown

MMMMM

AUTUMN APPLE MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins Low-Cal
Cakes Desserts
Fruits

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Egg, slightly beaten
2 tb Soft butter
1/4 c Sugar
1/4 c 2% yogurt OR
3/4ts lemon juice + 2% milk
1/3 c 2% milk
1/2 c Bran
1 md Apple, grated
1/2 c Raisins, soaked
1/2 c Rolled oats
DRY INGREDIENTS
1/3 c Wholewheat flour
1/3 c All-purpose flour
3/4 ts Baking powder
1/2 ts Baking soda
3/4 ts Cinnamon
1/4 ts Salt

In large bowl, combine the first nine ingredients.
Sift dry ingredients together. Add to bran mixture,
stirring until moistened. Spoon into muffin cups.
Bake at 425 F about 20 minutes or until golden brown.
Makes 12 small muffins.

1 muffin contains 114 calories, 1 starch choice, 1/2
fruit, 1/2 fat

Source: Enjoy B.C. Fruit the Diabetic Way by Elaine
Johnston c. 1982 Shared and tested by Elizabeth Rodier
Sept 93

– – – – – – – – – – – – – – – – – –

Title: JEAN PARE’S GRANOLA CHIPS
Categories: Cookies, Chocolate, Fruits
Yield: 84 servings

Preheat oven to 350~
1 c Butter/marg, softened
3/4 c Sugar
3/4 c Brown sugar, packed
2 Eggs
1 ts Vanilla extract
1 1/2 c Flour
2 c Granola (i like the kind
With fruit added)
1 c Rolled oats
1 ts Baking powder
1/4 ts Salt
1 c Raisins
1 c Semi-sweet chocolate chips

Cream butter and sugars together well. Beat in eggs one at a time. Add
vanilla.

Add remaining ingrediants (it works best if the are mixed together first).
Drop by spoonfulls (a mechanical ice cream scoop works well) onto a greased
(or with parchment paper) cookie sheet. Bake at 350~F (180C) oven for 10-12
minutes.

Options: substitute the chocolate chips for the same amount in dark
chocolate bars (“Burnt Almond” is my favourite) cut in to chunks.
: Add candied cherries, sprinkles etc.

Recipe submitted by Mary Lou Kakanowski. From the Jean Pare’s Companys
Coming Cookies book.

—–

Title: CHINESE: BARBECUED PORK BUN (CHA SIU BOW)
Categories: Bakery, Bar-b-q, Chinese, Ethnic
Yield: 16 servings

1/3 c Warm water
1/2 ts Sugar
1 pk Dry yeast
2 1/2 c Flour
2 1/2 c Cake flour
4 tb Sugar
1/2 ts Salt
2 tb Shortening
1 1/4 c Low fat milk
16 Pieces white paper 2 inches
– square

————————–FILLING————————–
6 oz Chinese BBQ pork, diced
1 tb Oil
2 ts Water
1/2 ts Salt
1/2 ts Sugar
1/2 ts Thin soy sauce
1 ts Oyster sauce
1 ts Hoisin sauce
2 ts Cornstarch
4 ts Cold water (For thickening)

Mix together the warm water, 1/2 tsp. sugar and yeast
in an 8 oz. measuring cup. Let stand until it rises
to the 8 oz. level (about 20 minutes).

Sift flour, cake flour, sugar and salt into a large
mixing bowl.

Add shortening, yeast mixture and mil,.

Knead mixture 5 minutes to form a dough. Cover with a
damp cloth and set dough in a warm place. Allow the
dough to rise for 3 hours.

Heat wok, add oil and stir-fry pork for 2 minutes.

Add 2 tablespoons water, salt, sugar, soy sauce,
oyster sauce and hoisin sauce. Bring it to a boil.

Prepare thickening by mixing the cornstarch and 4
tablespoons cold water. Stir into the mixture and cook
for 1 minute. Let cool before using.

After 3 hours, when the dough has risen, shape into
rolls about 2 inches in diameter. Cut each roll into
1-1/2 inch pieces.

Shape each piece into a shallow bowl shape.

Put 1 tablespoon filling in the center, close ans
twist dough to form a bun. Put the bun on a 2 inch
square of white paper. (This prevents the bun from
becoming soggy while steaming.) Place 8 buns in a pie
pan and allow them to set and rist for 15 minutes in a
warm place.

Steam for 25 minutes.

SOURCE: Chopstick, Cleaver and Wok.

—–

OLD-FASHIONED CRUMB CAKE

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 c All-purpose flour
3/4 c Butter, softened
1 1/2 ts Cinnamon
1 c Sugar
1 t Nutmeg
1/2 ts Salt
Egg, beaten
1 c Sour milk
1 t Baking soda

To make sour milk, add 1 ts white vinegar to 1 c milk. Blend flour, butter
and cinnamon until mixture resembles cornmeal. Reserve 1 cup flour mixture
for top. Add sugar, nutmeg, salt, egg, sour milk and baking soda. Blend
slowly. Pour into greased 9-inch square baking dish. Sprinkle reserved
crumb mixture on top. Bake at 350 for 30 minutes, or until straw inserted
in center comes out clean. A light, spicy snack cake

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