Title: Vegetarian Spaghetti Sauce
Categories: Diabetic, Sauces, Vegetables
Yield: 8 servings

4 x Carrots, finely chopped 1 tb Leaf oregano, crumbled
Large onion, finely chopped 1 cn Tomatoes in juice (28 oz)
1 tb Olive oil 1/4 c Tomato paste
2 x Cloves garlic, finely minced 1/4 lb Fresh mushrooms, sliced
1 cn Kidney beans (19 oz.) 1 pk (10 oz) broccoli, thawed
1 cn Cannellini beans (19 oz.) 1/4 ts Pepper
1 tb Leaf basil, crumbled

Saute carrot and onion in oil in large non-stick saucepan till
softened, 5 minutes; add 1 to 2 tablespoons water if sticking. Add
garlic; saute 30 seconds. Add drained and rinsed beans, basil,
oregano, tomatoes (broken up), tomato paste and mushrooms; simmer,
covered 25 minutes to
mingle flavors. Add broccoli; cook 5 minutes. Add pepper. PER
SERVING: 3/4 cup = calories – 190, protein ~ 11 g., fat – 3 g.,
carbohydrate – 35 g., cholesterol ~ 0, sodium – 523 mg. FROM: Light
Easy Meals from Family Circle Magazine issue August 1992.

MMMMM

Title: Confetti Vinaigrette Dressing
Categories: Salad dress, Low cal
Yield: 6 servings

1/2 oz Red bell pepper,diced
1/2 oz Yel.bell pepper,diced
1/4 c Sherry
2 pn Salt
1/4 c Water
1/2 oz Grn.bell pepper,diced
1/2 oz Shallots,diced
1/4 c Olive oil
1 pn Pepper

LOW-CAL 83 CAL PER 1 OZ SERVING combine all the above

MMMMM

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Title: CHINESE CHICKEN SALAD (WEIGHT WATCHERS MAGAZI
Categories: Chinese, Chicken, Salads
Yield: 6 servings

1 tb Rice wine vinegar
1 ts Canola oil
1 ts Sesame oil
1 tb Toasted sesame seeds
1/2 ts Ground ginger
3 c Torn romaine lettuce
3 c Shredded red cabbage
1 c Drained canned sliced water
-chestnuts
8 oz Cooked skinless boneless
-chicken breast, cut into
-strips
1 oz Sliced almonds
Lemon juice

Adapted from Candlestick Park, San Francisco, CA.
Foodservice: Harry M. Stevens

1. In small bowl, combine vinegar, canola and sesame
oil with 1 T. water; whisk in sesame seeds and ginger;
set aside.

2. Divide lettuce, cabbage and water chestnuts evenly
among 4 plates. Top each evenly with chicken; sprinkle
evenly with almonds. Drizzle dressing over salad.
Sprinkle with lemon juice.

Each serving provides: 1 FA, 2 1/2 P, 3 V, 1/2 B, 15 C
Per serving: 208 cal, 21 g pro, 9 g fat, 11 g car, 56
mg sod, 48 mg chol

Posted by: Valerie Whittle

—–

Rice Pudding 3

Recipe By : My files
Serving Size : 4 Preparation Time :0:00
Categories : Desserts Rice

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cups skim milk
1/2 cup water
1/4 cup rice
1/4 cup sugar
pinch salt
1 egg
1/2 teaspoon vanilla
cinnamon

Put milk, half ofwater, rice, sugar and salt in pot. Heat at medium till it
comes to a boil. Cook slowly one hour, stirring often. Beat egg and rest
of water, stir into rice. Cook 5 min. Add vanilla and stir. Pour into bowl
or serving dishes, and sprinkle with cinnamon. Cool and refrigerate.

– – – – – – – – – – – – – – – – – –

Title: GARLIC-ANCHOVY RUB
Categories: Marinades, Bar-b-q
Yield: 1 servings

—————-BEEF,POULTRY,PORK,LAMB,FISH—————-
1 Garlic clove; crushed
1 ts Anchovy paste
2 ts Olive oil
1/4 ts Freshly ground black pepper

Combine all ingredients in a bowl. Mash until smooth.
Makes about 1-1/2 Tbsp.

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Title: CHINESE FIRE POT
Categories: Chinese
Yield: 8 servings

1 lb Boneless beef sirloin
-=OR=- beef round
1 lb Boned chicken breasts
1 lb Fish fillets
1 lb Medium shrimp
1 lb Chinese cabbage
1/2 lb Fresh forest mushrooms
-=OR=- Cultivated mushrooms
Lemon juice
2 pk Enoki mushrooms
-(3 1/2-oz packages)
3/4 lb Chinese pea pods
2 bn Green onions
2 bn Spinach
8 oz Canned water chestnuts
– drained and sliced
8 oz Canned bamboo shoots
– drained and sliced
4 cn Chicken broth
-(13 3/4-oz cans)
Sweet-and-sour sauce
Soy sauce
Prepared hot Chinese mustard
1/4 lb Fine egg noodles; cooked
Cilantro or chives; chopped
– (optional)

It is not necessary to use all ingredients listed here
as long as you offer an interesting blend of meats,
fish and vegetables. Other meats and vegetables can be
substituted, if desired.

Place beef, chicken and fish in freezer and chill
until firm to touch but not frozen. Slice beef and
chicken in strips 1/4-inch thick and about 2 inches
long. Cut fish into 3/4-inch cubes. Shell and devein
shrimp. Chop cabbage into bite-size chunks. Clean
mushrooms. If using forest mushrooms, remove and
discard stems. Slice mushrooms and sprinkle with lemon
juice. Cut off and discard root portion of enoki
mushrooms and separate clusters as much as possible.
Wash, trim ends and string pea pods. Clean green
onions and cut in halves lengthwise, including green
portion. Cut into 2-inch lengths. Clean spinach and
discard thick stems. To serve, arrange beef, chicken,
fish, shrimp, cabbage, forest mushrooms, enoki
mushrooms, snow peas, green onions, spinach leaves,
water chestnuts and bamboo shoots in individual rows
on large platters or serving plates. Bring broth to
boil. Place heating unit under Chinese hot pot and
pour boiling broth into hot-pot bowl. Using Chinese
wire ladle and chopsticks or fondue forks, each person
places whatever ingredients are desired into hot broth
to poach. When cooked (this will take only a few
moments), ingredients are then dipped into
sweet-and-sour sauce, soy sauce or hot mustard as
desired, and eaten with noodles, adding cilantro, if
desired.

Note: The special pot needed can be purchased at
Chinese shops.

(C) 1992 The Los Angeles Times

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Peanut Butter Fudge Cookies

Recipe By : Sue Klapper
Serving Size : 1 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup chunky peanut butter
2 tablespoons vegetable oil
2 eggs
1 21.5 oz pkg fudge brownie mix
1/2 cup water
6 ounces semisweet chocolate chips
1 cup unsalted peanuts — chopped

Preheat oven to 350°. In a large bowl, beat peanut butter, oil and
eggs. Add brownie mix and water; stir until moistened. Stir in chips.
Drop tablespoonfuls of dough onto an ungreased baking sheet. Place 1/2
teaspoon peanuts on each cookie. Bake 12 to 14 minutes or until
fingertip leaves a slight indentation when center of cookie is touched.
Transfer to a wire rack to cool completely. Yield: about 5 dozen
cookies. From: Quick Gifts of Good Taste.

– – – – – – – – – – – – – – – – – –

Title: Zucchini Soup
Categories: Vegetables Soups Mexican Cheese
Servings: 4

1/4 c Onion; Chopped, 1 Small
1 T Margarine Or Butter
2 c Chicken Broth
2 T Green Chiles; Canned, *
1/2 t Salt
1/8 t Pepper
2 ea Zucchini; Small, Chopped
8 3/4 oz Whole Kernel Corn; Drained
1 c Milk
2 oz Cheese; Monterey Jack, **
———————————GARNISHES———————————
1 x Nutmeg; Ground
1 x Parsley; Snipped

* Canned green chiles should be finely chopped.
** Cheese should be cut into 1/4-inch cubes (about 1/2 cup)
————————————————————————–

Cook and stir onion in margarine in 2-quart saucepan until tender. Stir
in broth, chiles, salt, pepper, zucchini and corn. Heat to boiling,
reduce heat. Cover and simmer until zucchini is tender, about 5 minutes.
Stir in milk; heat until hot. Stir in cheese. Garnish with nutmeg and
parsley.

—————————————————————————–

Date: Thu, 30 Sep 93 15:00:33 PDT
From: Susan.Hathaway@corp.sun.com (Susan Hathaway – Corp. Writing Manager)

GUILT-FREE FUDGE CAKE

1 cup roughly chopped pitted (make sure all pits are gone!) prunes
1/4 cup orange juice
1/4 cup water
1 cup cocoa (much better to use dutch process)
2 cups flour (best to use unbleached)
3/4 cup sugar, or more healthful substitute like malt sugar
2 teas. vanilla
2 teas. baking powder
1 cup egg whites, or egg substitute
1 1/2 cups nonfat buttermilk
grated rind of an orange

Put prunes and liquid in saucepan and cook about 5 minutes until softened.
Process prunes to a paste in food processor (add any
liquid in pan, too). After it cools, add egg whites/substitute,
vanilla, buttermilk. Mix in dry ingredients.
Spread in springform pan (use non-stick spray like Pam).
Bake at 350 for 45 minutes or so.(check done-ness by inserting knife in
cake). If it’s not completely baked, it’s still great, since
it will have fudgy spots. Can cook longer if necessary.
Can be frozen in individual pieces and microwaved. Can be turned
into “chocolate decadence” if served with pureed, sweetened
raspberries.

Title: CHICKEN AND CASHEW NUTS SICHUAN STYLE
Categories: Chinese, Chicken
Yield: 2 servings

8 oz Chicken breasts
1/2 Egg white
1 ts Cornstarch
1 pn Salt
Oil for frying
3 Green peppers
3 1/2 oz Bamboo shoots (parboiled)
2 oz Cashew nuts
1 ts Garlic, chopped
1 tb Rice wine
1 pn Msg (optional)

—————————SAUCE—————————
1 tb Soybean paste
1 tb Soy sauce
2 ts Sugar
1/2 tb Vinegar
1/4 ts Salt

1. dice the chicken breasts into 1/2 inch pieces. dip
in the egg white and then in the cornstarch mixed with
a pinch of salt. 2. heat some oil until fairly hot and
fry the diced chicken. drain. 3. slice the peppers in
half vertically. remove the seeds , stems and pith.
cut into 1/2 inch squares. 4. cut the parboiled bamboo
shoots to the same size as the peppers. mix the sauce
ingredients together in a bowl. 5. fry the cashew nuts
in moderately hot oil until they are lightly browned
and crunchy. 6. heat 2 tb of oil in the wok and stir
fry the garlic, bamboo shoots and the peppers and stir
fry. 7. add the chicken and cashew nuts, sprinkle with
rice wine, and pour in the sauce. stir fry all the
ingredients briefly over a high heat and add a pinch
of msg (optional) to heighten the flavor.

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