Title: Faki (Hellenic Lentil Soup)
Categories: Diabetic, Soups/stews, Vegetarian, Main dish, Crockpot
Yield: 8 servings

1 c Lentils 4 Parsley sprigs
1 md Onion; chopped Mint, fresh; basil or other
2 Garlic cloves; up to 3 -favorite herb
-chopped 1/4 c Olive oil
1 Celery stalk; chopped 1 pn -Salt
3 Plum tomatoes, fresh; and 1 pn -Pepper
-juices -OR- 3 tb Vinegar
5 -Italian type plum tomatoes Oregano, dried; for garnish
1 Bay leaf

“This recipe also appeared in my cookbook, The Food of Greece”.

Wash lentils in a soup pot. Cover with 8 cups of cold water, and
bring to a boil. Cover the pot, turn off the heat, and let stand for
an hour. Bring to a boil, and stir in the onion, garlic and celery.
Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley,
your favorite herb and half the oil. Simmer for 30 minutes, stirring
occasionally. Add enough water to make 8 cups. Remove the bay leaf.
Season the soup, and add the remaining oil. Taste, and adjust the
seasonings. Serve hot with the vinegar and garnished with oregano,
rubbed between your palms.

SERVES:8

Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat
g mg carbohydrate: 13 potassium: 282.5 protein: 5
sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5

SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras
Chantiles posted by Anne MacLellan

MMMMM

CHEF FREDDY’S WHITE SPAGHETTI

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 (stick of)Butter [melted]
3/4 c Flour
2 c Milk [room temp.]
1 1/2 tb Onion powder
1 1/2 tb Garlic powder
1 t Italian seasoning
1 1/2 ts Mrs. Dash [original]
1 1/2 ts White pepper
1 cn (4oz) Mushrooms [sliced]
(or ¬ c fresh `shrooms)
1/2 c Parmesan (or Romano) cheese
[Grated]
Pasta for 6 servings

1) In a med to large bowl make a silk sauce by
whisking the flour into the melted butter adding a
little at a time `til the butter won’t take any more
flour and you have a thick paste. Whisk in the room
temp. milk `til it is silky smooth and free of
lumps… 2) Pour this into an electric frying pan and
simmer on low just to keep warm, stirring to prevent
lumping. (you may add more milk ¬ c at a time to keep
smooth, BUT NOT THIN)… 3) Add the remaining
ingredients (except the pasta) whisking completely
after each addition (adjusting for your personal
taste)… 4) Prepare your pasta, (fresh is best if you
can find it or make it), stirring the sauce
occasionally… 5) When the pasta is tender but not
over cooked, drain it in a collender and put it on a
warmed serving plate or platter, then carefully pour
the sauce over the top and garnish with sprigs of
fresh parsley… Serve with fresh italian bread or
rolls (plain or garlic) and a nice italian wine…

Variations: a) With meat; Brown 1« lbs. of ground beef
and 2 tb of dried minced onions in a frying pan. Drain
off the fat and pour on top of the pasta before you
pour on the sauce… b) With meatballs; Prepare your
favorite meatball recipe and when they are done put
them in the sauce and serve over the pasta… c) All
together now; The way that we like it is; after the
pasta is tender but not over cooked, add the ground
beef, stirring to mix well, then add the sauce, again
stirring to mix well…

Source: Chef Freddy’s Kitchen and Fred Goslin, in
Watertown NY, on Cyberealm Bbs. home of KookNet @
(315) 786-1120

– – – – – – – – – – – – – – – – – –

>Careful, coriander is usually considered the “dried herb”. Interesting
>enough, in my early veggie cooking days I often used the dried coriander
>not realizing the recipe called for “cilantro”. Sometimes it worked,
>sometimes it didn’t. I’m not positive, but I think that the dried herb
>coriander is not really dried cilantro (they seem to taste considerably
>different). I have found that parsley and cilantro are pretty much
>interchangeable. Cilantro pestos are marvelous using almonds (low fat)
>instead of pine nuts and cilantro/parsley instead of basil.

Coriander is the dried seed of cilantro. It is often purchased dried in
little containers labeled “coriander” in U.S. grocery stores in the spice
shelves.

Cilantro is the fresh leaves of the cilantro/coriander plant. It is not
satisfactory in recipes dried or frozen. It must be fresh. It is easily
grown from seed in most places, and most seed catalogs in the U.S. sell it.
Shepherd’s Seeds sells several varieties. It grows in the early spring, and
it bolts in hot weather, as does lettuce. We in the western U.S. can buy it
in the fresh produce section almost all year long.

To keep fresh cilantro, trim the stems when you get home and rinse the
entire bunch in lukewarm water. Plunge the stems in a glass of water, put a
grocery baggie around the whole thing, blow into the baggie to puff it up,
tie off the top securely with a twistem or a rubber band so the whole thing
looks like an inflated balloon, and put it in the fridge. Put fresh air into
it every day and change water every other day, and it will last for awhile.

Title: Wild Rice and Bulgar Pilaf
Categories: Low-cal Side dishes
Servings: 4

1/2 c Wild Rice 2 c Chicken Broth
3/4 c Chopped Onion 1/4 t Dried Tarragon, crushed
1 ds Pepper 1/2 c Bulgar
1/4 c Snipped fresh parsley

Sweet yellow pepper strips (optional)
Fresh parsley sprigs (optional)

Place uncooked wild rice in a strainer. Run cold water over rice for 1
minute, lifting rice to drain well.
In a med saucepan combine chicken broth, onion, tarragon, pepper, and
rinsed rice. Bring to boiling; reduce heat. Cover and simmer about 45
minutes or till rice is done. Stir in bulgur and parsley. Cover and let
stand 5 minutes. Fluff with a fork. Garnish with yellow pepper strips and
parsley sprigs, if desired.
*******************************************************
Per serving: 161 calories, 7 g protein, 31 g carbohydrates, 1 g fat, 1 mg
cholesterol, 395 mg sodium, 288 mg potassium.

—————————————————————————–

Title: THYME-LEMON ZEST HERB PASTE
Categories: Italian, Sauces
Yield: 1 servings

4 tb Chopped shallots
(about 4 shallots)
3 tb Ground almonds
(about 24 almonds)
Grated peel of 4 lemons
2 tb Fresh thyme (heaping)
2 tb Chopped parsley
1 tb Chopped shives
3/4 ts Salt
1/2 ts Ground white pepper
3/4 c Olive oil

1. In a food processor or blender, blend the
shallots, almonds, lemon
peel, thyme, parsley and chives.

2. Mix in the salt and white pepper. SLOWLY drizzle
in the oil while the
blade is turning. Transfer to tempered glass jars
and store in the
refrigerator (8-10 weeks) or freezer for a year.

NOTE: You may wish to include up to 4 T. minced
garlic in step 1.

This goes well in tomato-based sauces.

—–

Title: Moussaka Soup
Categories: Main dish Soups Vegetables
Servings: 5

1 ea Eggplant; Small
4 tb Olive Oil
8 c Lamb Stock; See Recipe 9
1/2 c Lamb; Cooked, Cubed
1/4 ts Salt
1/2 ts Oregano Leaves; Dried
2 ea Tomatoes; Lg, Chopped
1/2 c Peas; Frozen
———————————-GARNISH———————————-
1 x Grated Parmesan Cheese

Peel the eggplant and cut into 1/2-inch cubes. Heat the olive oil in a 2
1/2-quart saucepan and brown the eggplant. Add the stock, lamb, salt and
oregano. Bring to a full boil. Reduce the heat, cover and simmer for 5
minutes or until the eggplant is very soft. Add the tomatoes and peas and
cook an additional 2 minutes. Serve hot with a garnish of grated Parmesan
Cheese.

Each 1 Cup Serving Contains:

Tot Sat
Cal Prot Carb Fib Fat Fat Chol Sodium
————————————————————————-
295 22 G 9 G 3 G 19 G 5 G 41 Mg 166 Mg

From The Cookbook For The 90s by Helen V. Fisher

—————————————————————————–

Title: ZUCCHINI CHOCOLATE CAKE II
Categories: Chocolate, Cakes, Desserts
Yield: 16 servings

4 oz Unsweetened chocolate
1/2 c Butter at room temperature
1 T Vanilla Extract
3 ea Eggs, beaten
2 c Flour; Unbleached, Sifted
2 t Baking Soda
1 t Salt
3 c Zucchini; Coarsely Grated

—————————CREAM CHEESE FROSTING—————————
3/4 c Utter, at room temp
4 c Onfectioner’s sugar

1. Melt chocolate and oil over very low heat.
2. Cream butter until light. Add sugar, eggs, and vanilla; beat well.
3. Add melted chocolate to butter mixture and mix well.
4. Sift dry ingredients together, then add them alternately with the
buttermilk to creamed mixture, beating well after each addition.
5. Mix the zucchini and nuts into the batter.
6. Pour batter into 2 greased and floured 9″ pans. Bake in preheated
350 degree oven for 40 minutes or until cake tests done.
Cool completely; frost with whipped cream or other desired frosting.
CREAM CHEESE FROSTING: Cream together the butter and cream cheese
until light and fluffy. Slowly add confectioner’s sugar until well
blended. Use more sugar if necessary, to get a spreading consistency.

—–

Title: Opor Ayam (Coconut Chicken Curry)
Categories: Poultry, Main dish, Indonesian
Yield: 4 servings

1 Broiler or fryer
Chicken with skin, approx.
450g.
2 t Salt
1 lg Onion, chopped finely
3 Cloves garlic, chopped
3 T Oil
1 T Coriander
Pinch of chopped ginger
1 t Ground lemon grass
2 c Coconut milk
1 Salam leaf

Cut chicken into serving portions and rub with salt.

Fry onion and garlic in oil until lightly brown. Now, add coriander,
ginger and lemon grass. Stir well for about 1 minute.

Add chicken, mixing thoroughly so that chicken absorbs the spices. Add
coconut milk and salam leaf. Cover tightly and cook over medium heat for
about 40 minutes. Serve with rice.

Compiled by Imran C.
Gold Coast, ‘Oz

—–

Title: Potato Dumplings
Categories: Diabetic, Vegetables, Side dishes
Yield: 3 servings

1 sm Cooked potato; Salt to taste;
1 Egg; Ground fresh pepper;
2 tb Flour;

With a fork, break up and mash the potato. Combine with the remaining
ingredients. Beat until light and fluffy. Drop by tablespoonfuls on
top of boiling salted water or beef broth. Boil for 5 minutes or
until dumplings rise to surface. Good with Sauerbraten.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
CAL: 140 Makes 3 to 4 dumplings

Source: The Complete Diabetic by Mary Jane Finsand

MMMMM

Title: MASOOR DAHL SOUP (LENTIL SOUP)
Categories: Indian, Vegan, Vegetarian, Soups
Servings: 6

1/4 ts Turmeric 3/4 c Lentils
5 ea Garlic cloves, chopped 1 ts Salt
10 ea Peppercorns, black 2 tb Lemon juice
1 ea Onian, small and chopped

Boil 2 1/2 cups water in a saucepan. Add turmeric, garlic,
peppercorns, onion, lentils and 1 ts salt. Bring to a boil again. Turn
heat to medium-low and simmer until lentils are cooked and most of the
water had dried up (about 20 mins).

Mash or grind lentils completely using a little water if necessary.

Return lentils to saucepan. Pour in 6 cups water and bring to a boil.
Turn heat on to medium-low and simmer 10 to 15 mins.

Add lemon juce and salt to taste.

This soup can be eaten as is or with boiled rice.

—–