Title: Fat-free pumpkin bran muffins
Categories: Breads, Low-fat
Yield: 12 servings

Non-stick cooking spray
1 c Canned solid-pack pumpkin
1 c High-fiber cereal shreds
3/4 c Skim milk
1/3 c Corn syrup, light or dark
2 Egg white; slightly beaten
1 1/4 c Flour
1/3 c Sugar
2 ts Baking powder
1/2 ts Salt
1/2 c Raisins

Spray 12 (2-1/2") muffin cups with cooking spray. In medium bowl combine
pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine
remaining ingredients. Add pumpkin mixture; stir until well blended. Spoon
into prepared muffin cups. Bake in 400 F oven 20 minutes or until
toothpick inserted in center comes out clean. Cool in pan 5 minutes.
Remove; cool on wire rack. Makes 12 muffins.

Each muffin provides: 0 g total fat, 0 g cholesterol, 150 Calories, 4 g
protein, 35 g carbohydrate, 340 mg sodium

* Source: Karo pamphlet * Typed for you by Karen Mintzias

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Date: Thu, 05 Aug 93 15:38:34 EDT
From: “Anca I. Busuioc”

kidney beans with an oriental twist :^)

2 1lb cans kidney beans (i used Goya, those are some BIG beans…)
1 huge onion
2-3 cloves garlic
few drops sesame oil
few tsp szechuan sauce
1 tsp Vegeta (optional; this is a powdered vegetable mix used 4 soups)

i cooked this in a wok (lovely non-stick one) but you could use a heavy
big pan. put pan on medium-high fire. let it get hot. coat the bottom
with a little sesame oil. saute onions (_not_ garlic). meanwhile
open cans, drain one, keep the liquid from the other. take a few beans
adn mash with a fork (about 2tbsp of ’em) til creamy. when onions are
translucent, add beans, mashed beans, and juice from 1 can. cook for
a couple minutes, add szechuan sauce (taste first! it could be too hot
or too mild for you :^) i used 3 tsp.) add Vegeta. mince/crush garlic
cloves, but only add them in _after_ you turned off the fire. mix
into beans, cover, let sit a few minutes. the hot beans will cook the garlic
but most of the flavor will still be there (i don’t like to saute garlic
first because most of the flavor is gone by the time dish is ready… a
matter of taste, i suppose)

serve over rice. should serve 3-4ppl. this recipe was adapted after
something i read on a can. i think this provides the best taste-per-
effort ratio…

Title: Mushroom, Pepper and Onion Sauce
Categories: Sauces
Yield: 20 Servings

1 tb Vegetable oil

1 medium onion, cut into wedges
1 green pepper, cut into thin strips
1/4 ts dried thyme leaves, crushed
1 can condensed Cream of
-Mushroom Soup
1/2 c water

In 1 1/2-quart saucepan over medium heat, in hot oil,
cook onion, pepper and thyme until vegetables are
tender.
Stir in soup and water. Cook 5 minutes. Serve over
grilled or broiled steak. Makes about 2 1/2 cups
sauce.

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BREAKFAST HAM RING

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Cheese/Eggs Casseroles
Breakfast

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
10 Eggs
1 lb Ground, fully cooked ham
1 lb Bulk pork sausage
1 1/2 c Soft bread crumbs
1/2 c Milk
2 tb Dried parsley flakes
1 tb Prepared horseradish

In a large bowl, lightly beat 2 eggs. Add the ham,
sausage, bread crumbs, milk, parsley and horseradish;
mix well. Press into a greased 6-cup ring mold. Bake
at 350 for 1 1/4 hours. Towards the end of the baking
time, prepare scrambled eggs with the remaining eggs,
seasoning as desired. Remove ring from oven and drain
juices; unmold into a serving platter. Fill the center
with scrambled eggs. Serve immediately.

– – – – – – – – – – – – – – – – – –

WHEAT GERM GEMS

Recipe By :
Serving Size : 60 Preparation Time :0:00
Categories : Cookies Desserts
Low-Cal Diabetic

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-FHMN87A
2 cup Flour
1 cup Toasted wheat germ
3/4 cup Shortening
1/2 cup Sugar
1 Egg
1 teaspoon Grated orange rind
1 teaspoon Vanilla
1/2 teaspoon Salt

Combine all ingredients in mixing bowl.Mix at low speed until well mixed. Chill
dough. Roll into 1-inch balls. Roll in wheat germ. Place on cookie sheet and
bake at 350 F. for 12 to 15 minutes. Each 2 cookie serving exchange of 1 bread
and 1 fat. Calories per 2 cookie serving = 109, cho 12, pro 2, fat 6. Each 2
cookie serving has approxiametly 3/4 teaspoon of sugar equal to 13 calories of
sugar. From ADA Family Cookbook.

– – – – – – – – – – – – – – – – – –

Title: MEXICAN CORNBREAD TOO
Categories: Breads, Mexican, Diabetic
Yield: 10 wedges

1 c Self-rising cornmeal
1 c (4 oz.) shredded low-fat
-process American cheese
1 c Whole kernal corn
1 c Skim milk
1/2 c Chopped onion
1/3 c Reduced-calorie margarine
2 tb Chopped jalapeno pepper
1/2 ts Garlic powder
1 (4 oz) jar diced pimento,
-drained
Vegetable cooking spray

Combine first 9 ingredients in a medium bowl,
stirring well.
Pour batter into a 10 1/2-inch cast-iron skillet
coated with cooking spray. Bake at 350 degrees for 45
minutes or until golden. Cut into 10 wedges, and serve
warm. Yield: 10 wedges

Nutritional information per wedge: calories – 136,
protein – 5 gm., fat ~ 5 gm., carbohydrates – 18 gm.,
cholesterol – 6 mg., sodium – 327, fiber – 1 gm.
Diabetic Food Exchanges: Starch – 1, Fat – 1.

FROM: The Complete Step-by-Step Diabetic Cookbook,
from Oxmoor House, copyright 1995. ISBN:
0-8487-1431-8. Formatted to MM by Trish McKenna
11/19/95.

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SAVANNAH SOYS

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 c Soybeans — cooked
2 tb Molasses
OR 2 drops maple flavoring
2 tb Brown sugar
Juice of 1 lemon
Salt — to taste
1 cn Tomato soup
1 md Onion — whole
2 tb Oil

Mix all ingredients except the onion. Place in bean
pot or baking dish. Put
the whole onion in the center. Bake in moderate oven,
adding a little bean broth or tomato juice as needed
to keep moist. Bake 1 hour or longer.

Recipe By : The Little Mountain Bean Bible Cookbook

– – – – – – – – – – – – – – – – – –

SPICY TURKEY BURGERS

Recipe By : TVFN How to Boil Water
Serving Size : 2 Preparation Time :0:00
Categories : Meat Poultry

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
12 ounces ground turkey
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon cumin powder
1/2 teaspoon garlic powder
1 egg white
2 tablespoons salsa
Toppings:
Slices of Monterey jack cheese, lettuce,
tomato, onion, avocado, red onion, etc.

In a large bowl mix together the oregano, pepper,
cumin powder, garlic powder, egg white and salsa.
Add the turkey and mix thoroughly. Shape into
2 burgers. Cook on stove top in cast iron grill pan or
on outdoor grill over medium heat. Cook burgers for
6-8 minutes per side until center is no longer pink.
Serve with toppings and on a bun.

– – – – – – – – – – – – – – – – – –

NOTES : Show #BW8336

ORANGE CUBE MINUTE MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Mixes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 c Bake it all mix
1 Egg
3 tb Sugar
1 tb Orange peel — grated
3 tb Orange juice
3/4 c Milk
12 Sugar cubes
Orange juice

Place egg into bowl, blend in sugar. (NOTE: Place peel
into a measuring cup. Fill to the 1/4 cup mark with
orange juice and add enough milk to make 1 cup.) Add
Mix and stir quickly until just blended. Batter
will be lumpy. Fill muffin cups, rubbed well with
shortening, 1/2 full. Onto the top of each unbaked
muffin, press a cube of sugar dipped into orange
juice. Bake in a 425 F. oven about 15 minutes.

Recipe By :

– – – – – – – – – – – – – – – – – –

Title: Spring Herb Dip
Categories: Dips, Appetizers, Pat
Yield: 1 servings

1 c Mayonnaise
1/3 c Sliced scallions
1/3 c Parsley sprigs
1/2 Small clove garlic
1 ts Wine vinegar or lemon juice

In blender or food processor, blend all ingredients 30 seconds or
until smooth. Cover; chill. Serve with cut-up vegetables. Makes 1
cup.
Pat Empson 05/25 10:02 am
FOOD AND WINE BB TOPIC: FOOD SOFTWARE TIME: 05/25 10:15 AM

TO: PAT EMPSON (PFXX29A) FROM: PAT EMPSON (PFXX29A) SUBJECT:
R-MM-MIXED BAG

MMMMM