Title: SOUTHWESTERN FAJITAS
Categories: Miamiherald, Ovolacto, Kids 8-10
Yield: 10 Servings

1 ts Black peppercorns
1 ts Annatto seeds
1 ts Cumin seeds
1 ts Chili powder
1 ts Dried oregano
1/2 ts Salt
2 ts Olive oil
2 md Onions; peeled and sliced
3 Bell peppers; cored and
-sliced (green, red, yellow)
1 lb Monterey Jack cheese; shred
1 Head lettuce; shredded
2 Tomatoes; halved and sliced
10 Flour tortillas; fijata size

In a dry saucepan over medium heat, roast peppercorns,
annatto seeds, cumin seeds, chili powder and oregano
until seeds begin to pop, about 5 minutes. Place the
roasted seeds in a blender with the salt and grind
finely. Set aside. Heat the olive oil in the pan over
medium-hihg heat and saute the onions and peppers
until soft, about 5 minutes. Add the spice mix and
cook 3-5 minutes more, adding water if needed to keep
the vegetables from sticking. Cover the stacked
tortillas with paper towels and heat in the microwave
on high for 30 seconds. Place each tortilla on a
plate. LAyer with cheese, vegetables mixture, lettuce
and tomato.

Nutritional info per serving: 293 cal; 11.9g pro,
33.9 g carb, 13.9g fat

Source: Miami Herald, 9/7/95 format: 8/7/96, Lisa
Crawford

—–

Date: Tue, 15 Feb 94 13:01:20 PST
From: reggie@netcom.com (Reggie Dwork)

Risotto With Fresh Asparagus

Recipe By : The Workbasket May 1989
Serving Size : 4 Preparation Time :0:00
Categories : Fruit Italian
Main Dishes Rice
Side Dish Vegetables
Vegetarian Fatfree

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 C Low Sodium Chicken Broth — vegetarian
1 Clove Garlic — finely chopped
4 Tbsp Onions — finely chopped
1 Tsp Lemon Zest — grated
3/4 C Short-Grain Rice — (risotto)
1 Lb Asparagus Spears — fresh, cleaned, cut
— into 1″ lengths

Pour stock into saucepan. Bring to boil and let simmer over low heat. In
a heavy skillet, saute garlic and onions in water or sm. amount of stock
over low heat until onions turn soft. Add lemon zest and rice. Stir with
a fork until rice is well coated.
Add one cup warm stock; cook over low heat until liquid is absorbed,
stirring occas. with a fork. Repeat with another cup of stock. Then add
remaining 1/2 C stock. When absorbed, rice should be done.
Steam asparagus.
Add asparagus to risotto just before serving.

– – – – – – – – – – – – – – – – – –

NOTES : Cal 162
Fat 0.3 g
Carbs 34.3 g
Protein 10.9 g
Sodium 363 mg
Dietary Fiber 2.5 g
CFF 1.7%

RED LOBSTER’S CHEDDAR BISCUIT RECIPE

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Bisquick
1/2 c Shredded sharp cheddar
2/3 c Milk
1/4 c Melted butter
1/4 ts Garlic powder

Mix Bisquick, cheddar and milk into soft dough. Beat
with a wooden spoon for about 30 seconds. Spoon on to
greased cookie sheet. Smooth down tops. (Bisquick
forms sharp hard points otherwise) Bake for 8 to
10 min at 450 degrees.

While baking, melt butter in pan and stir in garlic
powder. Take bisquits from oven when done and brush
butter on tops and serve hot.

This recipe came from Virgene Kilbourne via the Omalia
Cooking School, via Red Lobster.

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OJAWASHKWAWEGAD (WILD GREEN SALAD)

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Salads Native
Algonquin Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–SALAD—–
1 c Wild onions -ÿÿleeks,
— well chopped
1 qt Watercress
1/4 c Sheep -ÿÿwood sorrel
1 1/2 c Dandelion leaves
—–DRESSING—–
1/3 c Sunflower seed oil
1/3 c Cider vinegar
3 tb Maple syrup
3/4 ts Salt
1/4 ts Black pepper

Toss together the salad ingredients. Combine the dressing
ingredients mix well. Toss the salad in the dressing serve.

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Popeye’s Spinach Dip

Recipe By :
Serving Size : Preparation Time :0:00
Categories : Appetizers, Dips Snacks

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 10 oz. pkg. frozen chopped spinach — thawed, drained
1/3 pkg. dry vegetable soup mix
2 cups plain non-fat yogurt
1/4 cup light, cholesterol-free mayonaise
1 8 oz. can water chestnuts — drained and chopped
2 green onions — thinly sliced
1 clove garlic — minced
1 6 oz.can shrimp — rinsed and drained

Thaw spinach; drain and squeeze dry. Blend with remaining ingredients.
Chill before serving. Serve with raw vegetables, such as celery, carrots,
red, green or yellow pepper strips, broccoli or cauliflower florets. For
an attractive presentation, serve dip in a round loaf of sourdough bread.
Slice top off loaf and hollow out center. Fill with chilled dip. Serve
with bread cubes, whole wheat crackers and raw vegetables. Makes 3 cups

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Key Lime Pie

Title: Key Lime Pie
Categories: Desserts Pies Londontowne
Servings: 8

3/4 c Key Lime juice 2 t Key Lime juice
2 1/4 c Sweetened condensed milk 1 t Grated Key lime rind
3 ea Egg yolks 1 ea 9″ graham cracker pie
crust
1 x Sweetened whipped cream

Squeeze juice from 4 lg or 6 small Key Limes and grate rind; set aside.
Using a whisk beat egg yolks until buttercup yellow. Add about half the
condensed milk, using whisk. Blend well and add remaining milk. Add half
the lime juice and blend slowly. Add remaining juice and blend. Add grated
rind; mix and pour into chilled pie crust.

Refrigerate 4 hours. May be frozen. To serve, slice while still frozen and
let stand about 10 minutes. Top with whipped cream.

Mrs. Harold T. Cook

—————————————————————————–

Cheese And Potato Wild Rice Soup

Recipe By : Key Gourmet CD Rom
Serving Size : 4 Preparation Time :0:00
Categories : Soups Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup wild rice — uncooked
1 1/2 cups water
1/2 pound bacon — cut in pieces
1/4 cup chopped onion
2 cans (10 3/4 oz.) cream of potato soup*
1 quart milk
2 1/2 cups grated American cheese
Carrot curls — (optional)

*(Dilute with 1 can liquid – 1/2 milk; 1/2 water).

Combine wild rice and water in saucepan and cook over low heat for 45 minutes.
Drain. Set aside. Fry bacon pieces and onion in skillet until bacon is crisp
. Drain bacon and onion on paper towel. Place soup in large saucepan; dilute
as directed above. Stir in milk (1 quart), bacon, onion, cheese and cooked ric
e. Stir until cheese is melted. Garnish with carrot. Yield: 8 to 10 servings.

busted by sooz

– – – – – – – – – – – – – – – – – –

Title: Texas Round Steak
Categories: Diabetic, Meats, Main dish, Vegetables
Yield: 6 sweet ones

1/2 c All-purpose flower; 2 tb Vegetable oil;
1 ts Salt 1/2 c Green peppers; fresh
1 1/2 ts Chile powder; 1/2 c Onions; chopped
1 lb 2oz round beef 1 c Fat-free beef broth;
-about 1/2 thick (weighed 1/2 c Tomato juice;
-after fat and bone are 1 ts Chili power;
-removed) cut into 6 3oz 1/4 ts Garlic powder;
-steaks 1/4 ts Ground cumin;

Blend flour, salt and chili powder well and place in pie pan. Dredge
meat in the flour mixture. You should use about half of the mixture.
(You can discard the rest; however, it is necessary to have this
amount to make dredging pracitcal.)
Place oil in a heavy frying pan and heat to frying temperature over
moderate heat. Add meat and brown on both sides. Transfer steaks to
a 1 1/2 quart casserole. Fry peppers and onions over moderate heat
in the pan in which the meat was browned, stirring frequently.
Remove vegetables with a slotted spoon and spread over meat. Pour
out any remaining fat. Add beef broth to frying pan and cook and stir
over moderate heat to absorb and brown particles remaining in the
pan. Add remaining ingredients to broth. Mix well and pour over
meat. Stir the meat and vegetables lightly with a fork to distribute
the broth and vegetables. Cover tightly and bake at 325 degrees for
about 1-1 1/2 hours or until the meat is tender. Serve 1 piece of
steak with some of the sauce per serving.
Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE;
CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit
salt. Use low-sodium broth, tomato sauce and tomato juice.

Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D.

MMMMM

ITALIAN LENTIL MINESTRONE SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Dried lentils
12 c Divided cold water
1 cn (6 oz) tomato paste
3 Minced celery ribs
1 c Coarsely chopped cabbage
1 c Sliced mushrooms
1 Chopped onion
1 t Italian herbs OR
1/2 ts Dried oregano and
1/2 ts Basil
1 t Garlic salt
Pepper to taste
Pinch of hot pepper flakes
6 tb Grated parmesan cheese

Soak lentils overnight in 6 cup water; drain, discard
water. Combine lentils with remaining 6 cup water.
Heat to boiling. Stir in remaining ingredients, except
cheese. Cover and simmer for 45 minutes. Serve
sprinkled with parmesan cheese.

– – – – – – – – – – – – – – – – – –

GRILLED PEACHES WITH RASPBERRY PUREE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 (10-oz) pkg frozen
-raspberries in light syrup,
-slightly thawed
1 1/2 ts Lemon juice
2 md Peaches, peeled, halved and
-pitted
1 1/2 tb Brown sugar
1/4 ts Ground cinnamon
1 1/2 ts Rum flavoring
1 1/2 ts Margarine

Grilled Peaches with Raspberry Puree

Combine raspberries and lemon juice in container of an
electric blender or food processor; top with cover,
and process until smooth. Strain raspberry puree;
discard seeds. Cover and chill.

Cut 1 (18 X 18 inch) sheet of heavy duty aluminum
foil. Place peach halves, cut side up, on foil.
Combine brown sugar and cinnamon; spoon evenly into
center of each peach half.

Sprinkle with rum flavoring, and dot with margarine.
Fold foil over peaches, and loosely seal.

Place grill rack over medium coals; place peach bundle
on rack, and cook 15 minutes or until peaches are
thoroughly heated.

To serve, spoon 2 Tbsp raspberry puree over each
grilled peach half.

– – – – – – – – – – – – – – – – – –