Title: CARIBBEAN FREEZE
Categories: Low-cal, Desserts, Beans
Yield: 6 servings

MMMMM—————-CHEF FREDDY’S LITE DESSERTS———————
2/3 c Sugar
3 tb HERSHEY’S Cocoa
1 3/4 c Water
3 tb Pineapple juice concentrate
1 tb Golden Rum *or*
1/2 ts Rum extract

In a med. saucepan stir together the sugar and the cocoa, then
stir in the water… Cook over med. heat stirring occasionally, until
the mixture comes to a boil… Reduce heat and simmer for 3 min.,
stirring occasionally…Cool completly… Stir the concentrate and
the rum [or rum extract] into the chocolate mixture, cover and
refrigerate until cold, about 6 hrs…
Pour into a 1 qt icecream freezer container and freeze according to
manufacturer’s directions… Garnish as desired before serving…

NUTRITIONAL INFO…[PER SERVING]: 150 Calories 0 mg cholesterol 1 gm
Protein 5 mg Sodium 36 gm Carbohydrates 10 mg Calcium 0 mg
Fat …SO PIG OUT !!!

from the HERSHEY’S Luscious Desserts cookbook and Fred Goslin on
CYBEREALM BBS in Watertown NY (315)-786-1120

MMMMM

Caribbean Papaya-Orange Soup

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
500 ml Cold chicken broth
250 ml Fresh orange juice
1 Envelope plain gelantine
1 Egg white
1 Papaya
pn Salt
pn Ground cumin
Almonds, chopped
Coconut, grated

Pour cold broth into a pot, sprinkle gelatin over top,
and set aside to soften for a few minutes. Beat the
egg white until frothy. Add egg white to soup mixture
and bring to simmer, whisking constantly until gelatin
is fully dissolved and soup is frothy. Allow to cool
down for about 10 minutes. Meanwhile seed and mash
the papaya. Then put into a food processor, adding
the soup mixture and the orange juice and process to a
puree. Season to taste. Refrigate few hours or better
overnight. Adjust seasonigs before serving. Garnish
with almonds and coconut.

Ronjon M. Sarcar ronjon@postfach.uni-bielefeld.de
rmsarcar@post.uni-bielefeld.de

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OATMEAL-BANANA MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Diabetic Fruits
Nuts Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 c Whole Wheat Flour
3/4 c Rolled Oats
1 tb Baking Powder
1/2 ts Ground Cinnamon
1/4 ts Ground Nutmeg
1 tb Sugar
1 Egg
2 tb Vegetable Oil
1 1/2 c Lowfat Milk
1 sm Banana, cubed
1/4 c Sunflower Seeds, toasted

Combine the flour, oats, baking powder, cinnamon,
nutmeg and sugar in a bowl. Add the remaining
ingredients and blend.

Spoon into oiled muffin tins or paper muffin cups.

Bake in a 375-degree oven for 15 to 20 minutes.

Makes 12

One Muffin üalories: 180 Carbohydrates: 29 Protein:
5 Fat: 5 Sodium: 91 Potassium: 221 Cholesterol: 23

Exchange Value: 1 Bread Exchange + 1 Fruit Exchange +
1 Fat Exchange

Source: Holiday Cookbook, American Diabetes
Association, ISBN 0-13-024894-0, by Betty Wedman,
M.S.,R.D.

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Title: Low-Fat Macaroni And Cheese
Categories: cheese/eggs, low-fat
Yield: 4 servings

1 one box of your favorite
1 packaged macaroni and cheese
1 (with dry cheese)
1 one can, 14 1/2 oz, stewed
1 tomatoes
1 or
1 one can, 10 3/4 oz,
1 campbell’s healthy request
1 cream of mushroom soup
1 and 1/2 cup skim milk.

Cook macaroni as directed on package. Drain and return to pot. Add
dry cheese and stewed tomatoes or soup skim milk (do not use any
margarine or butter). Stir to combine. Pour into one quart baking
dish and sprinkle with dry bread crumbs. Bake 30 min. at 350 degrees
or until bubbling around edges.

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( BREAD MIX )

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Breadmaker Mixes
Breads Tested

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-JOY QUIRK (HFTC65A)
20 c Bread flour — (5 lbs)
1 1/4 c Sugar
4 ts Salt
1 c Instant nonfat dry milk.

I have my own homemade “best bread mix”. After the initial mixing
which only takes a few minutes, the rest is as easy as the store
bought.

Combine all ingredients in a large bowl. Stir together to distribute
evenly. Put in a large airtight container. Label. Store in a cool,
dry place. Use within 6 to 8 months. Makes about 22 cups of mix.

Formatted by Elaine Radis BGMB90B; JUNE, 1993

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Microwave Chinese Chicken

Recipe By : From Jessica, modified by Annice
Serving Size : 5 Preparation Time :0:00
Categories : **** Chicken
Oriental

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 whole chicken
1/4 cup soy sauce
1/4 cup white wine — (or sherry)
2 ginger root slices
1 medium onion — cut up
1 clove garlic

Put chicken in cooking bag. Mix remaining ingredients. Seal bag and shake to
coat chicken. Let marinate if desired, shaking every
once in a while. Micro on High for about 30 minutes.

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Keftedes Tiganites (Fried Greek “Meatballs”)

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Greek Meats
Veal Mc

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Karen Mintzias
1 lb Lean beef or veal, ground
1 md Onion — grated
1 Garlic clove — crushed
2 sl Bread — crusts removed
1 Egg — lightly beaten
3 tb Parsley — (minced)
2 Mint sprigs — chopped
1/2 ts Ground allspice*
1 tb Dry red wine
2 tb Water (more if necessary)
Salt freshly ground pepper
All-purpose flour
Oil for frying

*Note: Bread slices should be soaked in water, then squeezed dry.
*Ground cinnamon or corriander may be substituted for allspice if desired.
In a large bowl, combine the ground meat with the onion, garlic, bread,
egg parsley, mint, spice, and wine and knead for 2 minutes. The mixture
should be soft; add a few tablespoons of water if necessary. Season with
salt and pepper to taste, then cover and refrigerate for at least 1 hour.
Pinch off small pieces the size of walnuts or smaller and roll into balls
between your palms, then dredge lightly in flour. Heat the oil in a
frying pan to the smoking point, slip in the keftedes, and fry until
crisp, turning constantly with tongs. Remove with slotted spoon and drain
on absorbent paper. From: “The Food of Greece” by Vilma Liacouras
Chantiles, Avenel Books, New York. Typed for you by Karen Mintzias

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HOT PEPPER VINEGAR

Recipe By : Homemade in the Kitchen
Serving Size : 1 Preparation Time :0:00
Categories : Oils, Vinegars, Condiments

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

Substitute 1 Tbsp crushed red pepper flakes for the ginger in Ginger Vinegar.

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TURMERIC OYSTER CRACKERS

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
10 oz Oyster Crackers
1/4 c Water
1/4 c Olive Oil
1 t Granulated Chicken Bouillon
1 t Garlic Powder
1 t Dill
1/2 ts Turmeric

Method: Place Oyster Crackers in a large mixing bowl. In small sauce pan
boil Chicken Bouillon in water. Add other ingredients to sauce pan and
simmer for a few minutes. Pour about 1/4 of the liquid over the Oyster
Crackers. Mix. Repeat. Place Oyster Crackers in a microwave safe bowl. Cook
in microwave oven on high for 3 minutes. Remove from oven and stir. Cook in
microwave oven for another 3 minutes. Allow to sit for 5 minutes before
serving. . THANKS for responding …

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Title: Apple Dumpling Dessert
Categories: Desserts, Fruits, Misc
Yield: 12 servings

2 c Sugar
2 c Water
1/2 ts Cinnamon
1/2 c Margarine
2 c Flour
2 ts Baking powder
1 ts Salt
3/4 c Shortening
1/2 c Milk
5 Peeled and grated apples
Sugar
Cinnamon

Combine sugar, water, and cinnamon in med. saucepan
and bring to a boil. Remove from heat. Add margarine
adn set aside.

Sift together flour, baking powder, salt and then mix
with shortening and milk. Roll dough onto floured
surface about 1/4 inch thick. Spread apples over
surface of dough. Sprinkle with cinnamon and sugar.
Roll up. Slice into 12 1 inch rolls. Put in 9 x 13
baking pan. Pour syrup over. Bake 45 min. at 350F

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