Title: Chicken Fried Rice
Categories: Chicken, Oriental, Poultry, Meats, Wok
Yield: 6 servings

1 tb Oil
1 Egg, slightly beaten
2 tb Oil
1 c Chicken, finely diced
1 md Onion, finely diced
1/2 c Water chestnuts, finely
-diced
1/2 c Bamboo shoots, finely diced
1/2 c Celery, finely diced
1 c Fresh bean sprouts
1/2 c Frozen peas (opt)
1/2 c Sliced mushrooms (opt)
4 c Cooked rice
Soya sauce
Salt
Pepper

1. Cut up and prepare all ingredients. Reserve.

2. Heat wok up with 1 tablespoon oil and fry egg into a thin sheet.
Remove to plate and reserve.

3. Add 2 tablespoons more oil to wok. Heat until smoking. Stir fry
chicken and onion together until cooked. (If leftover meat is used,
just heat through.) Add bean sprouts, peas, celery. Stir and cook 2
minutes with wok covered. Uncover wok, add all the rest of the
vegetables. Stir fry and cook covered for 2 additional minutes. Add
cooked rice, season with salt, pepper, soya sauce. Reduce heat to
medium. Take your turner and break up clumps of rice as finely as
possible. Make sure rice takes up soya sauce and does not remain
white. Keep stir-frying until all rice is broken up and heated
through. Shut heat off. Cut up sheet of egg into small pieces and
stir into rice, or remove rice to serving platter and garnish with
egg slivers.

NOTE: Leftover rice makes a better fried rice. If using leftover rice,
place rice in sieve and rinse with hot water from the tap. Pork ,
beef or shrimps (cooked or uncooked) may be substituted for above
chicken.

MMMMM

Low Fat Caramel Custard (FLAN)

Recipe By : Clebert@aol.com
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Kitmail17
Healthwise

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Qt BOILING WATER
3/4 C SUGAR CARMELIZED
3 C SKIM MILK
ZEST OF 2 LEMONS
1 Pkg EGG SUBSTITUTE (4-EGG EGG BEATERS) — or 3 eggs
1/2 C SUGAR
1/4 Tsp SALT
2 Tbsp PURE VANILLA EXTRACT (OR 1 VANILLA BEAN)

1- PRE-HEAT OVEN TO 350F.
2- PLACE WATER ON HEAT
3- PREPARE BAIN MARE’ (WATER BATH)-PUT 8 PYREX CUSTARD CUPS (OR USE COFFEE
MUGS) IN A 3 IN DEEP ROASTING PAN. COVER THE BOTTOM OF THE PAN WITH COLD
WATER. 4- PLACE THE LEMON ZEST AND SKIM MILK IN A SAUCEPAN, HEAT TO SCALDING.
5- PUT 3/4 C SUGAR IN SAUCEPAN ON HIGH HEAT. STIR CONSTANTLY UNTIL ALL THE
SUGAR MELTS AND CARMELIZES. — EXERCISE CARE WITH THE MOLTEN SUGAR,IT IS
VERY HOT AND CAN CAUSE SEVERE BURNS. IF THE SUGAR SMELLS BURNT, TRY AGAIN.
6- AS SOON AS THE SUGAR IS MOLTEN AND CARMELIZED, POUR ABOUT TWO Tbsp OF THE
SOLUTION IN THE BOTTOM OF EACH OF THE CUSTARD CUPS AND ALLOW IT TO SOLIDIFY.-
BEAT THE THREE EGGS, 1/2 C SUGAR AND 1/4 Tsp SALT TOGETHER AND STRAIN THE
SCALDED MILK INTO IT (TO REMOVE THE LEMON ZEST). 7- MIX THE EGG AND MILK
MIXTURE WELL, ADD THE VANILLA AND FILL THE CUPS TO WITHIN 1/4 IN OF THE TOP.
(THE CUSTARD MIXTURE SHOULD BE ABOUT 3/4 TO 1 IN DEEP IN THE CUPS.).
8- PLACE THE PAN WITH THE CUPS IN THE PRE-HEATED OVEN, POUR ENOUGH WATER
INTO THE PAN TO COME UP TO 1/4 IN OF THE TOP OF THE CUSTARDS, AND BAKE FOR 45
MINUTES OR UNTIL THE CUSTARD FIRMS UP AND STARTS TO BROWN ON TOP. — DO
NOT OVERCOOK OR THE CUSTARD WILL HAVE A GRAINY TEXTURE. INSTEAD OF ITS
INTENDED CREAMY, HEAVENLY SMOOTHNESS. (Ann’s Note: when a knife inserted in
the center of a cup comes out clean, it’s done)
9- REMOVE FROM OVEN AND THE WATER BATH, AND COOL TO ROOM TEMP. PLACE IN THE
FRIDGE UNTIL COLD.
10-TO SERVE, CUT AROUND THE TOP OF THE CUSTARD AND TURN UPSIDE DOWN ONTO A
SMALL PLATE. COVER WITH THE LUSCIOUS CARMEL SAUCE IN THE BOTTOM OF THE
CUP AND ADD A DASH OF FRESHLY GROUND NUTMEG IF DESIRED. GARNISH WITH A
SMALL FRESH MINT LEAF. COPYRIGHT 1994 CHARLES C. LEBLANC

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NOTES : Per serving: 163 calories, .2 gr. fat, 9% of calories from fat, 2 mg.
cholesterol

Title: Grilled Emu Fillet with Riberry Sauce
Categories: Emu, Australian, Main dish
Yield: 4 servings

MMMMM—————-SOURCE: AUSTRALIAN GOURMET T———————
600 ea Emu fillets
2 ts Cardamom pods
1 tb Ground coriander
1/2 ts Five-berry mixture or mixed
-pink and green peppercorns,
Ground
3 ea Cloves of garlic
80 ea (1/3 cup) raspberry vinegar
750 ea (3 cups) good beef stock
1/2 ts Mustard seed oil
150 ea Riberries (available frozen
-from specialty food stores
-stocking Bush
Tucker products)

Trim any sinew or “silver” skin from fillets. Using a mortar and
pestle, pound cardamom pods to release seeds; discard pods. Add
coriander, berry mixture, garlic and vinegar and pound to a paste.
Spread over fillets, cover and stand at room temperature for 1-2
hours. Reduce beef stock by boiling to about 375ml (1 1/2 cups). Keep
warm. Brush a cast-iron grill pan (with removable or ovenproof
handle) with mustard seed oil and heat on top of the stove until very
hot. Cook fillets for 1 minute on each side. Transfer pan to a 220C
oven and bake for 5 minutes – no longer. Remove pan from oven,
transfer fillets to a warm plate and stand for 5 minutes, Add the
thawed riberries to reduced stock and bring to the boil. Serve meat
sliced thinly on the diagonal, with sauce spooned over. Note 1:
Five-berry mixture is black, white, pink, Jamaica and green
peppercorns, with coriander seeds, and is sold as such. Note 2: A
range of products is available by mail order from Bush Tucker Supply
Australia, PO Box B103, Boronia Park, NSW 2111, (02) 817 1060, fax
(02) 817 3587.

Submitted By SHERREE JOHANSSON On 09-01-94

MMMMM

MEXICAN ORANGE DROPS

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Evaporated milk
3 c Sugar
1/4 c Boiling orange juice
1/4 ts Salt
Grated rind of 2 oranges
1 c Chopped nuts

Heat milk in double boiler. Melt 1 cup of the sugar in
heavy saucepan. When the sugar is brown, add the hot
orange juice, and then the hot milk. Stir in the rest
of the sugar and the salt. Bring to a boil and cook
covered for 3 minutes, then uncover and cook over low
heat, without stirring, to the softball stage (238)
Remove from heat and add the orange zest. Cool. Beat
until creamy, and stir in the nuts. Roll into balls
and let harden on foil.

~sofia soar@banneker.Stanford.EDU

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Pork Chili with Artichoke

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Chili Meats
Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 pounds Pork,stew meat — trimmed of
Fat and gristle
Flour for dredging
Salt to taste
Fresh ground pepper to taste
1 tablespoon Olive oil
1 large Onion — chopped
30 milliliters Garlic — minced
1 Chili pepper — fresh or canned
Minced
2 tablespoons Chili powder
1 tablespoon Cumin — ground
1 Bay leaf
1 teaspoon Dried basil leaves
1 teaspoon Dried thyme leaves
1 teaspoon Dried oregano leaves
2 tablespoons Flour
1/2 cup White wine
3 cups Chicken broth — defatted
5 Plum tomatoes — peeled and
Chopped
1 can Artichoke hearts (19 ozs )
Drained and quartered
1 can Cannellini or small white
Beans — drained
1 tablespoon Lemon juice
1/4 cup Fresh cilantro — minced

Dredge the pork in flour seasoned with salt and pepper and brown over high heat
on all sides in the olive oil.Set aside.
Turn meat down to medium and add the onions.Cook until softened,about 1
minute.Add 2 cloves of the garlic and the minced chili pepper and cook another
10 seconds.Add the chili powder,cumin,bay leaf,basil,thyme,orefano,and
flour,cooking another minute,stirring constantly.Add the reserved meat and toss
together..
Add the wine and heat to a boil,scraping any brown bits clinging to the bottom
of the pan into the liquid with a wooden spoon.Add the chicken broth and
tomatoes,and simmer partly covered for 30 to 45 minutes,until the pork is
tender.Add the artichoke hearts,and white beans and simmer 10 minutes more..
Remove from the heat and stir in the lemon juice,cilantro and remaing clove of
garlic.Makes 6 servings…..

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STIR-FRIED LONGBEANS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Vegetables Oriental

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 oz Cloud ear fungus
1/2 lb Chinese longbeans
-ÿÿGreen beans
1 lb Silk squash or zucchini
2 tb Peanut oil
2 tb Finely chopped shallots
2 tb Coarsely chopped garlic
2 ts Minced peeled fresh ginger
2 tb Oyster sauce
2 tb Rice wine or dry sherry
2 tb Light soy sauce
2 ts Salt
1 t Sugar
1/2 c Chicken stock

SOAK THE CLOUD EAR FUNGUS in warm water for at least 15 minutes. Rinse them
several times in cold running water to remove any sand. Drain thoroughly
and set aside. If you are using the Chinese longbeans, trim the ends and
cut them into 3-inch segments. If you are using green beans, trim the ends
and cut them in half. Peel off the tough outer skin of the silk squash and
cut the vegetable at a slight diagonal into 2-inch pieces. Heat a wok or
large saute pan until hot and add the oil. Put in the shallots, garlic,
ginger, cloud ears and longbeans. Stir-fry for 1 minute, then add the silk
squash, oyster sauce, rice wine, soy sauce, salt, sugar and chicken stock.
Cook over high heat, uncovered, until the vegetables are tender, about 5
minutes. Serve at once.

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GARBANZO PUREE

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiments Dressings

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 c Garbanzo beans, cooked
1 tb Lemon juice
1/4 ts Basil
1/4 ts Garlic powder
1 t Onion powder
1/2 ts Ground cumin
1 tb Parsley

Recipe by: McDougall Plan Puree the beans and mix all
of the ingredients together. (This may be done in a
blender.) Also, some water or bean-cooking liquid may
be added to make a creamy consistency.

HELPFUL HINTS: Let stand an hour at room temperature
to blend flavors. Use as sandwich spread, to fill
“pocket bread” (pita) or as a dip for crackers or pita.
From the collection of Sue Smith, S.Smith34, Uploaded
June 16, 1994

– – – – – – – – – – – – – – – – – –

Title: Spicy Chili Beans
Categories: Mcdougall, Day One
Yield: 4 servings

2 c Dry red kidney beans
5 c Water
2 Yellow onions, chopped
1 Green papper, chopped
2 Stalks celery, chopped
2 Cloves garlic, crushed
1 c Low-sodium tomato sauce
1 cn Stewed tom. low sod. 15 oz.
4 ts Chili powder
2 ts Ground cumin
1/4 ts Crushed red pepper
1/8 ts Cayenne

Canned beans cannot be used in this recipes; the cooking liquid from the
dry beans makes a rich, flavorful broth that forms the base for the chili.
If you soak the beans overnight you can cut the cooking time in half.
Freeze any leftover chili for a fast meal later. Serve over brown rice
(make 3/4 cup per serving extra rice for tommorows breakfast).

Place the beans and water in a large pot. Bring to a boil, cover, reduce
heat, and simmer for 2 hours. Add the remaining ingredients and cook an
additional 2 hours.

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

BEEF ‘N’ BARLEY VEGETABLE SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetables Microwave
Soups/stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 lb Soup bone – 1/2 meat
1/4 c Barley
2 tb Fat
1 c Cubed carrot
2 qt Water
1/4 c Chopped onion
1 1/2 ts Salt
1/2 c Chopped celery
1/4 ts Pepper
2 c Cooked tomatoes
2 tb Minced parsley
1 c Fresh/frozen peas

Remove meat from the cracked soup bone; cut meat into cubes
and brown slightly in hot fat. Place meat, soup bone, water,
seasonings and parsley in soup kettle. Cover tightly and cook
slowly 1 hour. ADd nbarley and cook 1 hour longer. Cool and
skim off excess fat. Remove soup bone. Add carrots, onion,
celery and tomatoes; cook 45 minutes. Add fresh peas and cook
15 minutes.

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FRUIT SOUP #2

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 c Minute Tapioca
1 c Water
4 c Fruit juice*
4 c Fresh,canned or dried fruit
2 tb Honey
1/8 ts Salt
1 md Banana sliced
Vanilla or Almond extract to
Taste

* apricot, pineapple, pear, white grape

Cook tapioca in water and juice until it begins to
thicken. Add remaining ingredients, except banana. If
using dried fruit, simmer until soft, Other fruits
will be cooked enough when they come to a boinl. Serve
hot or chilled with banana sliced on top. Delicious
served alone or over cornbread or whole-wheat toast.
**Natures Pantry Cookbook**

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