Date: Thu, 19 Aug 93 09:47:56 EDT
From: anich@cordmc.dnet.etn.com (Steve Anich, Eaton Corporation, Milwaukee)

From _Cooking Without Fat_ by George Mateljan

Raspberry Cheesecake

32 ounce carton of plain nonfat yogurt*
1 1/2 cups fat free cookies, ground into fine crumbs
1/2 cup honey
3/4 teaspoon vanilla
2 tablespoons and 1 teaspoon arrowroot
3 egg whites
1/4 cup + 1/4 cup fruit juice sweetened raspberry preserves

* Day before: Drain yogurt to make yogurt cheese.

1. Preheat oven to 325 F.
2. Moisten fingers with water and press cookie crumbs over bottom of 8
inch springform pan. Chill while preparing remaining ingredients.
3. Beat together yogurt cheese, honey, vanilla, and arrowroot.
4. Beat egg whites to soft peak stage. Fold egg whites into cheese
mixture and beat until well blended.
5. Pour half of filling into prepared pan. Spread 1/4 cup of jam on top;
pour remaining filling on top. With knife, cut through cheesecake to
form a swirl. Smooth top with spatula.
6. Bake at 325 F for 50 minutes, or until center is set and surface is
lightly browned. Remove cake from oven, cool to room temperature.
7. Spread remaining 1/4 cup of preserves over top of cheesecake,
refrigerate until thoroughly chilled.

Of course other jams can replace the raspberry flavor. Also I have found it
good to put fresh fruit on top instead of the jam.

Nutritional information:
Calories: 213
Fat: .2 gram
% of calories from fat: 1%
Cholesterol: 2 milligrams
Sodium: 151 milligrams
Dietary Fiber: 2 grams

This recipe makes 8 servings.

Chicken and Rice Soup

Recipe By : Rival’s Crock-Pot Slow Cooker Cuisine; 1995
Serving Size : 1 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup sliced celery
1 pound boned and skinned chicken breasts — cooked and diced
3 14.5 oz can chicken broth
1/2 cup water
2 cups frozen mixed vegetables
3/4 cup uncooked converted white rice
1 tablespoon parsley flakes
2 teaspoons lemon and herb seasoning

Combine all ingredients in Crock-Pot. Cover and cook on Low 6 to 8 hours or on
High 3 to 4 hours. Serve.
Serves 4 to 6

If cooking oh High:
Place celery in a dish in microwaver with a tablespoon of water and cover. Mic
rowave until celery is slightly soft, then add to Crock-Pot and cook on High.

If soup is a little too thick:
add more water for a thinner soup. Allow to cook 15 minutes.

– – – – – – – – – – – – – – – – – –

VEGAN: RATATOUILLE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Vegetarian Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Yellow onion, chopped
2 Cloves garlic. chopped
1 Globe eggplant, chopped
8 Roma tomatoes, chopped
-coarsely
1/2 lb Meat substitute*
1/2 ts Pepper
1 tb Oregano
1 tb Basil

Sautee onions in 1 TSP oil (olive and canola mixed)
until translucent; add garglic and eggplant. Cook 4
minutes. Add tomatoes, meat substitute (if used),
pepper, oregano, basil. Cover pan. Cook 5 minutes,
serve.

We served with a green salad, and graines (brown rice,
kamut, couscous). A wonderful and fast supper.

– – – – – – – – – – – – – – – – – –

Title: BEEF TERIYAKI
Categories: Japanese, Beef, Appetizers, Diabetic
Yield: 2 servings

2 lb Flank Steak (about 2 large
-steaks)
1 c Dry White Wine
1/2 c Low-Sodium Soy Sauce
2 tb Onion, minced
1 Garlic Clove, minced
1 tb Lemon Juice, freshly
-squeezed
2 tb Honey
10 1/2 oz Can Beef Broth, unsalted or:
1 c Homemade beef broth
1 ts Ginger Root, minced or
-grated

Slice steaks diagonally across the grain into 1/2 x
1-inch strips and place in a shallow pan or large bowl.

Mix remaining ingredients and pour over meat. Let
marinate 1 to 2 hours, turning 3 or 4 times.

Thread strips on skewers and grill until meat reaches
desired degree of doneness.

Yield: 12 servings

One Serving = 2 ounces Calories: 110 Protein: 13 g
Fat: 5 g Carbohydrate: 0 g Fiber: trace Cholesterol:
38 mg Sodium: 229 mg Potassium: 197 mg

Exchange: 2 Lean Meat

Source: “The U.C.S.D. Healthy Diet for Diabetes, a
Comprehensive Nutritional Guide and Cookbook,” by
Susan Algert, M.S., R.D.; Barbara Grasse, R.D.,
C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

—–

Title: Mexican Bean Soup
Categories: mexican, soups
Yield: 8 servings

1 lb ground beef
1 md yellow onion chopped fine
1 pk taco seasoning
1 pk ranch dressing
1 cn tomatoes
1 cn whole kernal corn
1 cn pinto beans
1 cn kidney beans
1 cn ranch beans

Brown ground beef with onions. Add all other
ingredients and cook until ready to serve. Salt and
pepper to taste. Georgann Self
Pallatable potpourri
format By Emilie rwsm05a
( I would add a couple of cloves of garlic minced to
this and two or three teaspoons of cilantro )

—–

MM: Brown-Butter Frosting

Title: Brown-Butter Frosting
Categories: Icings
Yield: 1 recipes

1/2 c Butter
2 c Powdered sugar
Hot water, approx 2 Tb
1 ts Vanilla

Melt and stir butter in a heavy pan over medium heat
till golden brown. Blend in sugar gradually. Add
vanilla and hot water to make spreading consistency.
Spread over warm rolls.

—–

ORIENTAL SPICY ORANGE BEEF

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Chinese Beef

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound Beef flank or round steak
1 cup Cool beef broth
2 tablespoon Corn oil
1/4 cup Soy sauce
1/4 cup Slivered orange peel
1/4 cup Dry sherry
10 milliliter Minced garlic
1/4 cup Orange marmalade
1/2 teaspoon Ground ginger
1/2 teaspoon Crushed dried red pepper
2 tablespoon Corn starch

In Wok medium heat oil: Add meat 1/3 at a time.Stir fry 3 minutes or until
browned. Return all beef to Wok. Add: peel, garlic and ginger. Stir fry 1
minute. Stir together: corn starch, beef broth, soy sauce, sherry, marmalade
and pepper. Stir into beef. Stirring constantly, bring to boil over medium
heat. Boil 1 minute. Serve over rice. Serves 4.

– – – – – – – – – – – – – – – – – –

4 oz (1/2 cup) dry canellini beans, soaked and drained
1/2 pint (1 1/4 cups) water
1 pound chestnuts
1 stick celery
1 onion
sauteing liquid
1 1/2 pints (3 3/4 cups) water
seasoning
Cook beans in 1/2 pint (1 1/4 cups) water til tender. Drain and reserve the
stock. Meanwhile, slit the chestnuts with a knife and bake in a moderate
oven til soft. When cool, remove the shells and skins. Chop the veggies and
soften in the sauteing liquid. Mix in the beans, chestnuts, and 1 1/2 pints
(3 3/4 cups) water and blend to a puree. Season well and dilute with a
little of the reserved bean stock to the desired consistency. Heat
thoroughly. Serve with warm french bread.

PEPPER SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Beef, stewing — lean, cut in
-bite size pieces
6 c -Water
2 Green chilies — seeded
-finely chopped
1 Onion — peeled finely
-chopped
4 Potatoes, new red — washed
-cut in bite size pieces,
-leave skin on
2 Tomatoes — peeled cubed
1/2 c Tomato paste
3 Thyme, fresh spriga — or
1 t -Dried thyme
-Salt and pepper to taste
2 c Rice — cooked, for serving

“…can be made with firm skinless fish fillet instead
of meat. If using fish, cut each fillet into 3 pieces
and reduce cooking time to 40 minutes.” Equipment:
large-size saucepan with cover or Dutch oven, mixing
spoon 1. Put meat, water, peppers, onion, potatoes,
tomatoes, tomato paste, thyme and salt and pepper to
taste in saucepan with cover or Dutch oven. Bring to a
boil over high heat and mix well. 2. Cover and cook
for 1 hour or until meat is very tender. To serve: put
cooked rice into the bowls and cover with soup.

– – – – – – – – – – – – – – – – – –

Title: TUTTI FRUTTI TRIFLE
Categories: Desserts
Yield: 4 servings

1/2 Grapefruit
1 Orange
1 c Fresh pineapple
6 Marshmallows
6 Maraschino cherries
1/2 c Moist shredded coconut
2 tb Maraschino juice
3 Egg whites
6 tb Confectioner’s sugar

Remove segments from membrane of grapefruit and orange, slice pineapple and
cut marshmallows and cherries into eighths. Soak marshmallows and coconut
in combined juices. Beat egg whites until stiff and fold in sugar. Combine
with fruits and coconut marshmallow mixture. Freeze in refrigerator tray
until firm. For an extra taste treat add 1 tb of brandy or some people
like to add 1/2 cup of seedless raisins.

—–