1 potato, chopped
1 carrot, chopped
1 stalk broccoli, chopped
1/2 sweet onion, finely chopped
3-4 cloves garlic, minced
1/4 cup balsamic vinegar
black pepper to taste
dried basil to taste

Steam the potato, carrot, and broccoli until just tender, 15-20 minutes.
Meanwhile saute the onion, garlic, and seasonings in the vinegar. Stir the
steamed vegetables into the vinegar mixture until thoroughly coated.
Serve.

Title: Carrot Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 28 servings

3 lg Eggs; Dry sugar sub. equal to 1/4
1 c Sugar;(mmmm) Cup sugar (optional)
1/2 c Vegetable oil; 2 ts Baking soda;
1 c Pureed carrots; 1/2 ts Salt;
1 ts Vanilla; 1/2 c Raisins;
2 c All-purpose flour; 1/2 c Walnuts;

Place eggs, sugar, oil, carrots and vanilla in a mixer bowl and mix at
medium speed until creamy. Stir flour, dry sugar substitute, baking
soda, salt, cinnamon, raisins and nuts together to blend well, and
add to creamy mixture. Mix at medium speed until creamy again.
Spread batter evenly in an 11″ by 15″ jelly roll pan that has been
sprayed with pan spray or greased with margarine. Bake at 350
degrees for 25 to 30 minutes, or until bars are firm in the center.
Remove to a wire rack and cool to room temperature. Cut four by
seven.

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
CHO: 17g; PRO: 2g; FAT: 5g; CAL: 135
Low-sodium diets: Omit salt. Use salt-free carrot puree.

Source: Desserts for Diabetic by Mabel Cavaiani,R.D.

Brought to you and yours via Nancy O’Brion and her Meal Master

MMMMM

Polenta Pizza

Have one of those boxes of polenta at home (the tube stuff doesn’t really
work for this. If you want to make it more from scratch, feel free!).
Make it. While it sits on the stove top, chop up veggies. Red, green,
and yellow peppers are ‘fun’ (wheeeeee), while mushrooms and onions tend
to be ‘on hand’. When the polenta is ready, pour into a pyrex pan
(round, square, heck even non-Pyrex is fine so long as it is flat). Cover
with spagetti sauce and veggies. Bake. Eat. My less ff female friend
(less ffff???) puts low fat skim mozarella on it, I don’t. Enjoy!

BLUE CORN BLUEBERRY MUFFINS

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Breads Quick

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c AM Blue Cornmeal
1 c AM Unbleached White Flour
2 ts Non-alum baking powder
1/2 ts Sea salt (optional)
1 1/2 c Water
2 ts Honey (may be doubled)
1/4 c AM Unrefined Vegetable Oil
1 t Vanilla
1 c Fresh or frozen blueberries

Stir dry ingredients together. Combine liquid
ingredients. Mix liquid and dry ingredients and stir
until just mixed. Gently stir in blueberries. Fill
oiled muffin tins 2/3 full. Bake in a preheated oven
at 400 F. for 20 minutes or until done.

Source: Arrowhead Mills “Holiday Recipes” tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

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REHRUECKEN

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Cakes Ethnic
Chocolate

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 Eggs
1/2 c Plus 1 Tbsp sugar (120 g)
3/4 c Flour (80 g)
2 tb Butter (30 g)
1/2 Cup* poundcake crumbs (30 g)
1 1/2 oz Cocoa (40 g)
Cinnamon
Grated lemon peel
Glaze:
2 3/4 oz Chocolate (80 g) [This would
-be semisweet baking
Chocolate. K.B.]
1 c Less 2 Tbsp sugar (200 g)
Currant jelly
1 3/4 oz Almond slivers (50 g)

[*Note: I’m wildly guessing on the conversion for the poundcake crumbs. One
slice (1/17 th of a whole 8 1/2 x 3 1/2 x 3 1/4 poundcake) claims to weigh
30 grams, per USDA info. K.B.]

Combine the whole eggs with the sugar, hold the bowl over some steaming
water, and beat until cooled off. Add flour, cake crumbs, cinnamon and
lemon peel. Then add the melted butter with the cocoa. Pour into a well
greased and floured Rehruecken mold, bake 45 minutes at medium heat, cut
through once, fill with currant jelly, ice with chocolate glaze and stud
with almond slivers.

From: DONAULAND KOCHBUCH by Albert Kofranek, Kremaier Scheriau, Vienna.
1967 (1961). (Translation/conversion: Karin Brewer) Shared by: Karin
Brewer, Cooking Echo, 6/93

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Sandwich with Chicken-Avacado-Tarragon Filling

Recipe By : Tip
Serving Size : 1 Preparation Time :0:15
Categories : Main courses, poultry* Quick dishes*
Sandwiches*

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 150g kip filet
1 herb bouillon tablet
– – – – –
juice of 1/2 lemon
1 avacado
3 tablespoons creme fraiche
3/4 teaspoon tarragon mustard — (See Note)
S P
4 brown bolletjes

[Translation: a “kip filet” is a skinless, boneless, chicken breast half.]

Rinse the kip filet and pat dry.
In a small saucepan, cover the chicken with water, add the bouillon tablet,
bring to a boil, cover, turn down heat, and cook gently for about 15min.
Remove the chicken from the bouillon and let it cool.
Slice into thin strips.
Keep covered in the frig until ready to use.

Peel the avacado and remove the pit.
Mash the avacado together with the lemon juice, creme fraiche, and mustard.
Salt and pepper to taste.

Cut the broodjes in half.
On one side of each, add a thick layer of the avacado mixture.
Divide the chicken among the four sandwiches, and put the top on.

[Lazy cooks just stir the chicken into the avacado and make the
sandwich. Good in pita bread, with a bit of shredded lettuce.]

Note: Can use 3/4tsp French mustard + 1/4tsp tarragon in place of tarragon
mustard.

– – – – – – – – – – – – – – – – – –

NOTES : If the kip filet is cooked ahead, this is fast.

Title: SPINACH SOUP
Categories: Soups, Vegetables
Yield: 6 servings

2 pk Spinach, frozen
1/4 c Onions, chopped
1/3 c Flour, sifted
1 tb Salt
1/4 c Peanut oil
1/4 ts Pepper
1 ds Nutmeg
6 c Milk
1 x Water

Cook frozen chopped spinach in unsalted water
according to directions and drain.
Heat oil in large saucepan. Add onion and saute’ until
transparent (5 minutes).
Remove from heat. Blend in flour, salt, pepper and
nutmeg. Stirring constantly, gradually add milk. then
add spinach. Cook over medium-high heat (about 15
minutes). Stir often to prevent scorching.

—–

Title: SHRIMP CANTONESE (AKA SHRIMP IN LOBSTER SAUCE
Categories: Chinese, Seafood, Shellfish, Loo
Yield: 4 servings

1 lb Shrimp, shelled, tailed,
-deveined, rinsed, and
-towel dried
1 Egg white beaten with
1 ts Cornstarch
3 tb Vegetable oil
8 oz Ground pork
4 ts Salted black beans
2 tb Garlic, minced
1 ts Fresh ginger, minced fine
2 Scallions, minced
5 ts Soy sauce
2 tb Dry sherry or rice wine
1/4 ts Sugar
1/2 c Chicken broth
1 tb Cornstarch dissolved in
2 tb Cold chicken broth
1 Egg beaten with
2 ts Sesame oil

Beat egg white with cornstarch. Add shrimp, mix well,
and refrigerate for at least 15 min or up to an hour.
Stir-fry in 3 T oil just until done. Remove to a
warming oven with a slotted spoon.

In the same oil (if it’s not too yucky) brown the
pork. Add next 8 ingredients. Bring to a boil and add
cornstarch-water. Return to the boil and cook until
thickened. Remove pan from heat and stir in the egg;
fuss with the mixture so the egg becomes thin
filaments rather than a big glob in the middle of the
pan. Stir in the cooked shrimp and toss with the
sauce. Serve immediately.

You may substitute 1 1-1/2# steamed, cut-up lobster
for the shrimp to make Lobster Cantonese (or Lobster
in lobster sauce). This will serve 2-3.

Adapted from a recipe by Ken Hom and posted by Michael
Loo

—–

CRACKED WHEAT-HONEY BREAD

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Breadmaker

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-R.FRANCK [Rob]
-small (Medium — Large)
1/4 c (1/3 cup — 1/2 cup)
-Cracked Wheat
1/4 c (1/3 cup — 1/2 cup)
-Boiling Water
–Pour water over
-cracked wheat — set
-aside. Let cool to
-lukewarm. (Note: about
-as long as it takes to
-do the rest of the
-recipe.)
–To baking pan add:
1 1/2 c (2 cups — 3 cups) Bread
-Flour
3/4 c (1 cup — 1 1/2 cup) Whole
-whead flour
1 t (1 tsp — 1 tsp) Active
-dry yeast
3/4 ts (1 tsp — 1 1/4 tsp) Salt
3/4 c (1 cup — 1 1/2 cup) Warm
-Milk
1 tb (1 1/2 Tbsp — 2 Tbsp) Honey
2 ts (1 Tbsp — 1 Tbsp)
-Vegetable Oil

Add ingredients to baking pan, reserving cracked wheat until last.
Bake on medium temperature; start machine.
Comments: Good! Heavy texture–chewy.
MM by Cathy Svitek

– – – – – – – – – – – – – – – – – –

BOBOLI CRUST

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Pizza Crust
Italian Breads
Nw

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
—–ED BOSMAN MKPN54A—–
2 1/2 cup BREAD flour
2 sm Cloves garlic — thinly sliced
1/2 teaspoon Salt
2 tablespoon Rosemary*
3/4 teaspoon Active dry yeast
3 tablespoon Bertolli Light olive oil
1 cup Warm water

Preheat oven to 400 degrees. Combine flour, salt, yeast and water in bowl.
Blend well, turn out onto floured surface. Knead well, about 15 minutes.
Place in lightly greased bowl, not buttered, cover with a damp cloth and let
rise for 1-1/2 hours (until doubled in bulk). Turn dough out, punch down and
knead for 5 minutes or so. Return to bowl and let rise until doubled in bulk.
Punch down and turn out on lightly floured board. Roll and press out to about
1/2 inch thickness. This recipe makes about 1-12 inchers-so you can judge
whether to double or reduce the recipe. Rub surface of baking (cookie) sheet
with oil and transfer the dough round to the sheet. Make several indentations
with the point of a knife in the dough and insert garlic slices and rosemary
into indentations.Rub olive oil (pour) onto surface and gently smooth over the
surface. Salt and pepper surface LIGHTLY. Bake 10-12 minutes or until just
golden. Remove from oven and TAKE OUT THE GARLIC SLIVERS! You can now top the
crust, freeze it, eat it the way it is, smille at it (YOU DID IT!) Remember,
when you top it the crust is alread 2/3 baked and will require only enough time
so that the cheeses, etc. are bubbly. Formatted for MM by Norma Wrenn npxr56b

– – – – – – – – – – – – – – – – – –