LENTIL AND BROWN RICE SOUP

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetables Rice

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 c Chicken broth
1 1/2 c Lentils, picked over and rin
-ed
1 c Brown rice
32 oz Tomatoes, drained, reserving
-uice, and chopped
3 Carrots, in 1/4 inch pieces
1 Onion, chopped
1 Celery, chopped
3 Garlic cloves, minced
1/2 ts Basil
1/2 ts Oregano
1/4 ts Thyme
1 Bay leaf
1/2 c Fresh parsley, minced
2 tb Cider vinegar (or to taste)

In a heavy kettle, combine the broth, 3 cups water,
lentils, rice, tomatoes and juice, carrots, onion,
celery, garlic, basil, oregano, thyme, and bay leaf.
Bring mixture to a boil and simmer, covered, stirring
occasionally, for 45-55 minutes or until lentils and
rice are tender. Stir in parsley, vinegar, and salt
and pepper to taste. Discard bay leaf. The soup will
be thick and will thicken more as it stands. Thin, if
desired, with chicken stock.

Makes about 14 cups.

a 1984 Gourmet Mag. favorite

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Date: Fri, 03 Feb 95 08:39:21 PST
From: jrg14@cornell.edu (Janice R. Gordon)

Breakfast burritos

This morning’s breakfast got my husbands attention, he really liked it, so
I will share.

1 medium zuchinni, sliced
1/4 lb (or so) mushrooms, sliced
1 bunch green onions, sliced
1 4 ounce carton liquid fake eggs
1/2 cup non fat cottage cheese
tortillas (optional)

“saute” mushrooms and zuchinni in nonstick skillet, add gr onion, and heat
through, pour in the egg stuff and cook until nearly set, add the cottage
cheese and heat through, mixing well.

I made this into breakfast burritos, but would be good to eat as is, too.

Kasha Burgers

Recipe By : Annice
Serving Size : 4 Preparation Time :0:00
Categories : Burgers Grains
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup buckwheat groats — (kashe)
2 small onions — chopped
1/2 pound mushrooms — chopped
1 tablespoon parsley — chopped
3 egg whites
1/2 teaspoon salt
1/4 teaspoon pepper

Cook kashe and cook. Saute onions and mushrooms. Mix all together, Shape
into burgers and brown in Pammed skillet or griddle.

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Title: ROSE HIP JAM
Categories: Vegetables
Yield: 1 servings

4 qt Rose hips with black ends
Removed
(about 5 pounds)
3 1/2 c Sugar
x Water (Wine or sherry)

Gather the rose hips after the first frost. I am not sure why this is
done but I have several sources that say to do it, including my
grandmother, so I wait. Wash the rose hips well in case there is any
insecticide residue. Cover with water and simmer until the hips are
very soft and falling apart. Press through a food mill or colander to
remove the seeds and larger particles. Press through a finer sieve
to remove the smaller fibers and seed bits.

Cook the pulp down until it is quite thick. How thick? That is hard
to say. Thicker than heavy cream. I check the measurements at this
point. I add about a pound of sugar for every pound of pulp. The 3
1/2 cups is my measurement from the last time I made this.

Add the sugar and check the taste. Sometimes I add a bit more sugar.
Rose hips have enough pectin to jell and enough ascorbic acid to make
it a little tart. Cook over high heat until the mixture has a thick
jam-like consistency. Put in jars. Makes 4 half-pint jars

From: phill@mack.RT66.com (Patricia Hill). rfvc Digest V94 Issue
#213, Oct. 2, 1994. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.

MMMMM

Title: Low Cal Whipped Topping
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 3 cups

1/2 c Instant dry milk 1/4 c Dry sugar substitute (equal
1/3 c Cold water To 1/4 c sugar),optional
2 tb Lemon juice 1/2 ts Vanilla
2 tb Sugar

Combine the dry milk and water and refrigerate for 30 minutes. Beat
at high speed for 4 minutes. Add lemon juice to whipped milk and beat
at high speed for 4 minutes. Stir the sugar an sugar substitute
together an add gradually to the whipped milk while it is being
beaten. add vanilla to whipped topping and refrigerate until used.
Yields 24 servings of 2 tbsp each. Prepare as close to serving time
as possible as it loses volume after a period of time. Nutritive
value per serving (2 Tbsp): CAL 12; CHO 2 gm; PRO Negl; FAT Negl NA 6
mg; FOOD EXCHANGES PER SERVING: 2 tbsp may be considered free (1/3 c
is one vegetable exchange. Source: The New Diabetic Cookbook by Mabel
Cavaiani, R.D.

MMMMM

QUICK PEA SOUP

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Soups Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Margarine
2 x Stalks Celery,finely chopped
2 x Cloves Garlic, minced
1 x Med Onion, chopped (1/2 cup)
2 c Vegetable stock
16 oz Bag frzn Peas,thawed (3 cups
1 d White Pepper
1/2 c Low-fat Milk
1 d Nutmeg

GARNISH: Herbed garlic Croutons, 1/4 c chopped fresh
parsley and 2 T lemon peel, or grated Parmesan cheese,
optional.
In a Dutch oven or 4-5 qt saucepan, melt margarine.
Add celery, garlic, and onion. Saute until softened,
about 5 minutes.
Add vegetable stock, peas, and white pepper. Over med
heat, cover and simmer 5 minutes.
Transfer mixture to bowl of food processor. Cool
slightly. Puree.
Return mixture to pan; add milk and nutmeg. Heat
through, about 5 minutes, stirring constantly. Top
each serving with garnish if desired. VARIATION: stir
in 1 carrot, steamed and sliced, additional whole
peas, or sauteeed and sliced mushrooms.

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BEEF AND BROCCOLI WITH GARLIC SAUCE

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Chinese Beef

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound Beef steak
1 tablespoon Vegetable oil
1/2 teaspoon Salt
1 dash White pepper
1 1/2 pounds Broccoli
1 teaspoon Cornstarch
1 teaspoon Sesame oil
1/4 cup Chicken broth
2 tablespoons Vegetable oil
1 tablespoon Vegetable oil
1 tablespoon Finely chopped garlic
1 teaspoon Finely chopped ginger root
2 tablespoons Brown bean sauce
1 cup Sliced canned bamboo shoots

Trim fat from beef steak; cut beef lengthwise into 2-inch strips. Cut strips
crosswise into 1/8-inch slices. Toss beef, 1 tbs vegetable oil, the salt and
white pepper in a glass or plastic bowl. Cover and refrigerate 30 minutes. Pare
outer layer from broccoli stems. Cut broccoli lengthwise into 1-inch stems;
remove flowerets. Cut stems into 1 inch pieces. Place broccoli in boiling
water; heat to boiling. Cover and cook 2 minutes; drain. Immediately rinse in
cold water; drain. Mix cornstarch, sesame oil and broth. Heat 12-inch skillet
or wok until very hot. Add 2 tbs vegetable oil; rotate skillet to coat bottom.
Add beef; stir-fry 2 minutes or until beef is brown. Remove beef from skillet.
Heat skillet until very hot.
Add 1 tbs vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root
and bean sauce; stir-fry 30 seconds. Add bamboo shoots; stir-fry 1 minute.
Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds
or until thickened.

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Italian Minestrone Soup

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups Beef
Vegetables Italian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 1/2 pound Blade Chuck Roast
1/2 cup Sliced Carrots
2 1/2 quart Water
1/4 cup Diced Onion
2 teaspoon Salt
1/4 cup Chopped Parsley
1 sm Onion
1 Clove Garlic — Minced
1/2 cup Celery Leaves
1/2 cup Elbow Macaroni
1 Bay Leaf
6 ounce Tomato Paste
2 Slices Bacon — Diced
1 cup Coca-Cola
1 1/2 cup Cooked Kidney Beans
1 tablespoon Olive Oil
1/2 cup Fresh Chopped Green Beans
1 tablespoon Worcestershire Sauce
1/2 cup Diced Celery
1 tablespoon Italian Seasoning
1/2 cup Fresh Or Frozen Green Peas
1 teaspoon Salt
1/2 cup Sliced Zucchini
1/4 teaspoon Black Pepper
—–GARNISH—–
Grated Parmesan Cheese

In a large pot, place the meat, water, salt, small onion, celery leaves and bay
leaf. Cover and simmer for about 2-1/2 hours until the meat is tender.
Remove the meat. Strain the broth (should measure 2 quarts). Add ice cubes to
the broth to harden the fat and remove the fat. Discard the fat. Finely dice
the meat, discarding any fat and bones (should be about 2 cups). In a 5 to 6
quart kettle or Dutch oven, combine the beef broth and the meat.
Place over low heat while preparing the remaining ingredients. Pan fry the
bacon until crisp. Add the bacon and the drippings and all the remaining
ingredients, except the Parmesan cheese, to the broth. Cover and simmerfor
about 30 minutes, until the vegetables and macaroni are tender. Serve sprinkled
with Parmesan cheese, if desired. From: “International cooking with Coca-Cola”,
a give-away pamphlet from the Coca-Cola Company, 1981.

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SEAFOOD BISQUE

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups Pasta
Fish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 ts Olive oil
2 Onions, sliced
1 lb (480 g) tomatoes, chopped
2 Garlic cloves, crushed
1 t Black peppercorns
1 tb Chopped fresh oregano
1 tb Fresh basil, shredded
1 tb Chopped fresh parsley
1 1/4 pt (750 ml) chicken or fish
Stock
8 tb Tomato puree
2 oz @60 g) small pasta shells
8 oz (240 g assorted cooked
Seafood eg: prawns, crab,
Mussels and scallops)
2 tb Dry sherry
4 ts Single cream
Salt and freshly ground
Black pepper
Chopped parsley, to garnish

1. Heat the oil in a saucepan. Add the onions and cook
gently for 3 minutes. Add the tomatoes, garlic,
peppercorns and herbs, and cook gently for 10 minutes
or until the tomatoes are soft. 2. Add half the stock,
bring to a boil and then reduce the heat, cover and
simmer gently for 15 minutes. 3. Strain the soup
through a fine sieve, using the back of a wooden spoon
to ‘press’ the vegetables. Discard the vegetables and
return the soup to a clean saucepan. 4. Add the
remaining stock, tomato puree and pasta. Bring to a
boil, and then reduce the heat and simmer for 15
minutes, or until the pasta is al dente. 5. Stir in
the assorted seafood and the dry sherry and heat
through for 5 minutes. Season to taste with salt and
pepper. 6. Ladle the soup into warm bowls. Swirl a
teaspoon of single cream into each serving. Sprinkle
with the chopped parsley and serve at once.

Preparation time: 15 minutes Cooking time: 45 minutes
Freezing recommended after step 4

Look out for the tiny conchigliette pasta – a smaller
version of the conchigtie (conch shells) or use
maruzze (seashell) pasta shapes in this delicious soup.

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Corn Flake Pie Crust

Recipe By : Fat Free Ultra Lowfat Recipes – Doris Cross
Serving Size : 1 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Cups Corn Flake crumbs
2 Tablespoons Sugar
1 1/2 Tablespoons Light Cream Cheese

Grind corn flakes in food processor, add sugar and process just until
enough to mix. Add half of cream cheese and process. Add remaining cream=

cheese and process. spray 9″ pie plate with non-stick cooking spray.
Pour in crust mixture. Gently and evenly press to bottom and sides to
form crust. Chill before adding filling.

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