I just got off the phone with the lifestyles editor of my local paper.
Seems a recipe I submitted to the annual recipe contest was selected
as a finalist! Hurray! And, get this, it is a fat-free recipe!
Well, at least I think it is. I still don’t know if black bean paste
has no fat added to it.

The cookoff is next Thursday (Oct 21). I cannot remember if I ever
posted this recipe before, but it is really good so I’ll post it
again:

Green Beans in Black Bean Sauce

1 lb fresh green beans
2 Tbsp black bean paste
2 Tbsp low sodium soy sauce or tamari
1/4 cup cold water
1 Tbsp corn starch

Wash green beans and trim into bite sized pieces. Steam or microwave
with a little water until just tender-crisp. Drain and rinse with cold
water to stop cooking.

Mix together the black bean paste, soy sauce, water and corn starch until
very smooth.

Heat a wok or large saucepan to medium high. Add some water and the cooked
beans. When beans are heated (about 2 minutes) add the sauce. Stir
constantly to coat the beans (sauce will get very thick). Serve immediately
over hot cooked rice.

This sauce and cooking process can be used with just about any vegetable
you like. My hubby loves this recipe when made with asparagus, but last
time I checked asparagus was $3.99/lb (OUCH!).

Title: Etta’s Oatmeal Cookies
Categories: Cookies
Yield: 24 Servings

———ingredients—
1/2 c Margarine; (1 stick)
1/4 c Sugar
1/4 c Brown sugar
Dry sugar substitute equal
To 1/4 cup of sugar
1/4 c Egg; whites
1 ts Vanilla
1/2 ts Black walnut flavoring
1/4 c Water; at room temperature
1 1/2 c All-purpose flour
1 ts Baking soda
1/4 ts Salt
1/2 c Black or english walnuts
-chopped

Cream margarine, sugars and dry sugar substitute together at medium
speed until light and fluffy. Add egg whites, flavorings, and water,
and mix at medium speed for 30 seconds, scraping down the bowl before
and after adding egg whites, flavorings, and water. Stir flour,
baking powder, salt, oatmeal and walnuts together to blend, and add
to creamy mixture. Mix to blend. Drop dough by 1 1/2 T onto cookie
sheets that have been sprayed with pan spray or lined with aluminum
foil. Press each cookie down lightly with the back of a tablespoon
dipped in color water. Bake at 350 for 12 to 14 minutes, or until
cookies are lightly browned. Remove them to a wire rack and cool to
room to temperture. Yield: 24 Food exchanges per serving: 1
STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 122 Fat: 6g, CHO:
15g, PRO: 3g, NA 120 mg, Cholesterol: 0 Source:

Desserts for Diabetics by Mabel Cavaiani, R.D. Brought to you and

Title: Family-Favorite Oatmeal (Lf)
Categories: Diabetic, Low-fat/cal, Breakfast, Fruits
Yield: 6 servings

3 c Hot cooked oatmeal; -cut into small chunks
1/4 c Light brown sugar; 1/3 c Raisins;
1 ts Cinnamon; 2 tb Walnuts; or pecans, chopped
1 md To large apple; at room temp

MMMMM————————PER SERVING—————————–
2 7/8 x *gm Total Fat 4 x *gm Fiber
3/8 x *gm Sat Fat 7 x *mg sodium
171 x *Cals

Stir brown sugar and cinnamon into cooked oatmeal. Add apple chunks,
raisins, and chopped nuts. Serve hot.

From One Meal At A Time by Martin Katahn

Food Wine RT [*] Category 7, Topic 8 Message 358 Sat May 29, 1993
A.ENGLISH [Al DianeE] at 23:13 EDT

From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
71511,2253, GT Cookbook echo moderator at net/node 004/005

MMMMM

Title: Sweet and Sour Red Cabbage
Categories: Diabetic, Side dishes, Vegetables
Yield: 8 folks

1 sm Head red cabbage; 3 tb Fructose;
1/2 c Water; 1/4 ts Salt;
2 ts Cornstarch; 1/2 ts Caraway seeds;
1/2 c Cider vinegar;

Shred cabbage steam over rapidly boiling water 10 minutes, or until
crisp-tender. Remove from heat thoroughly. Dissolve cornstarch in
water; add remaining ingredients; cook over medium heat until
slightly thickened. Put this dish with either in large mixing bowl;
add sauce and mix well. Use this dish with either hot or cold meat.
NOTE: This recipe is provided through the courtesy of Sweet Lite
Fructose. (However, I would and shall use my sugar sub.)

Food Exchange per servings: 1/2 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE
Cal: 45

Source: Recipes for Diabetics by Billie Little. (1985 version)

MMMMM

The following is a modification of Tina’s rye pancakes with a
different flavor focus as well. These pancakes are almost good enough
to eat alone but still taste better with a sweet topping such as
Tina’s Sweet Potato/Apples or perhaps even plain apple sauce.
I made and ate a whole batch of these by myself last night. Yum.
(Thanks, tina, for the ideas.)

Vegetable Rye Pancakes
for two

1/2 Cup rye flour
1/4 Cup whole-wheat flour
1/2 tsp baking powder
2-3 TBSP finely chopped red bell pepper
2-3 TBSP finely chopped carmelized onions
1/4 tsp salt
1/2 Cup Soy or rice milk (I used Edensoy Vannila. I’ve also used
Rice Dream)
1/4 Cup water

(Carmelize onions using your favorite method – mine is with balsamic
vinegar – I prepare a big batch at the beginning of the week and use
it throughout the week.)

In a small bowl, combine dry ingredients and mix in the liquid. Let
the batter stand for a few minutes. While batter stands, heat up a
skillet/griddle. Use your favorite low fat greasing technique (I use
a stick of butter which I rub lightly over the hot griddle. A single
stick can last for months this way.)

Heat the skillet over medium flame. Pour the batter onto the
griddle to form 4 pancakes. The batter is very thick but should pour
well. The pancakes should be around 4-6″ wide and around 1/2″ thick
when done. Use a spoon or fork to spread pancake mix, if necessary.
Once the pancake has browned on bottom, turn over and reduce heat to
low. Keep on griddle for as long as you like (till bottom has lightly
browned) then turn up heat again for another minute.

Remove pancakes serve with a sweet fruit sauce or try it by itself.
The pancakes will have a crisp crust and a chewy inside. Yum.

NOTE: If you like corn these pancakes would be really great with
whole kernels added as well…

Title: Oatmeal Cookies
Categories: Cookies, Drop
Yield: 48 cookies

2 c Sifted all-purpose flour
1 ts Baking powder
1/4 ts Soda
1 ts Salt
1 ts Cinnamon
1/4 ts Nutmeg
2/3 c Shortening; soft
1 c Sugar
2 Eggs
1 1/2 c Cooked oatmeal, cooled*

Sift together flour, baking powder, soda, salt and spices. Add
remaining ingredients. Beat until smooth, about 2 minutes. Drop by
teaspoonfuls onto greased cooky sheets. Bake in preheated moderate
oven (375 F.) 12 to 15 minutes.

*NOTE Cook Quaker Oats (quick or old-fashioned, uncooked) according to
package directions.

Source: Our Favorites for family and friends
Reprinted with permission from The Quaker Oats Company
Electronic format courtesy of Karen Mintzias

—–

Title: Fruit Yogurt Dressing
Categories: Dressings
Servings: 4

1/2 c Mayonnaise
8 oz Yogurt; Fruit Flavored

Fold the mayonnaise into your favorite fruit flavored yogurt and serve
chilled.

—————————————————————————–

Title: Spice Cookies
Categories: Cookies
Yield: 100 servings

Mmmm—————-
———cookie
Dough————–
—————-
1 c Sugar
2 ts Nutmeg
1/4 c Dark corn syrup
1 c Butter or margarine
2 ts Cinnamon
4 c Flour, unsifted
2 ts Cloves
1 ts Baking soda
Mmmmm—————
————-icing—– — ¥
2 x Egg whites
Assorted food colors
2 c Powdered sugar
Colored sugar, etc
1/8 ts Cream of tartar

Combine sugar, syrup and spices with 1/2 c water in med saucepan.
Cook, stirring, over med heat just until mix starts to boil. Remove from
heat. Add butter, stir until melted. Cool 30 min. Stir in 3 c flour and
soda using wooden spoon. Mix until smooth. Add remaining flour. Mix
with hands until flour disappears. Turn dough onto lightly floured
board; knead until smooth. Form dough into ball. Wrap in plastic film
and chill at least 2 hours, no longer than 5 days. Divide dough into
fourths. On lightly floured surface, roll out dough, 1/4 at a time,
to 1/8 inch thickness. Cut with assorted cookie cutters. Place cookies
on lightly greased cookie sheet. Bake at 350 for 6 – 8 min until lightly
browned. Cool completely on wire racks. Store for 24 hrs before icing.
To make icing: mix egg whites w/ powdered sugar and cream of tartar
at med speed until mix will hold its shape. Divide icing into small
bowls. Add enough food color to tint desired shades. Icing may be
applied w/ pastry or paint brushes. Decorate w/ colored sugar,
sprinkles, etc while icing is moist.

—–

Chicken Veal Loaf

Recipe By : Eva
Serving Size : 6 Preparation Time :0:30
Categories : Poultry

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 pounds boned and skinned chicken breasts — ground
1 pound ground veal
2 whole egg whites
2 slices bread — soaked-water or wine
2 cloves garlic — minced
1/4 cup Yoshida’s gourmet sauce
2 tablespoons soy sauce, low sodium
1/2 teaspoon salt
1/8 teaspoon pepper
1 1/2 tablespoons Italian seasoning

–Combine all ingredients in a large bowl and mix well.

–Place in loaf pan

–Bake at 350 for 1 hour

– – – – – – – – – – – – – – – – – –

NOTES : ***Can add chopped onions as well.

***Can substitute Worcestershire sauce for Yoshida’s gourmet sauce.

Redibase Basic Chicken Soup

Recipe By : Redibase Products
Serving Size : 1 Preparation Time :0:00
Categories : Redibase Recipes Soups Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tbsp. butter — or margarine
1/4 Cup celery — diced small
1/4 Cup carrot — diced small
1/8 Cup onion — minced
4 Cups water
4 Tsp. Chicken Redi-Base
1 Cup diced — cooked chicken meat
1 Tbsp. fresh parsley — minced
salt and pepper for taste

Sauté celery, carrot, and onion in butter until onion is soft. Add water,
Chicke
n Redi-Base and parsley. Bring to a boil. Allow to simmer until vegetables are
done. Add meat, parsley, salt pepper. Simmer 5 minutes. Serve. Serves 4

– – – – – – – – – – – – – – – – – –