“Texas Red” Chili con Carne No. 2135 Yields 6 Servings

3 Lb Boned Beef Chuck, Cut 1 Tbls Cumin Seeds, Crushed
Into 1 1/2″ Cubes 2 tsp Salt
Trimmed of all Fat 2 tsp Cayenne
1 Tbls Bacon Drippings 2 Cloves Garlic, Peeled
6 Dried Ancho Peppers Crushed
2 Cups Cold Water 2 Tbls Masa Harina (Mexican
1 Tbls Oregano Corn Meal Flour)
3 Cup Water

Put the meat through the coarse blade of a meat grinder.
Brown in small batches in the bacon fat in a large skillet over moderately
high heat.
Transfer the cooked meat to a second large heavy skillet using a slotted
spoon.
Set aside.
Wash the peppers in cold water.
Discard the stems and seeds.
Tear the peppers into 2″ pieces.
Place the pieces in a small sauce pan with the first measure of (cold) water.
Cover.
Simmer 20 minutes.
Drain, reserving the cooking water.
Peel the skin from the peppers.
Place in the work bowl of a food processor.
Add the reserved water.
Puree with short pulses.
Mix the pepper puree into the beef.
Add the second measure of water.
Bring to a boil over high heat.
Reduce heat to a slow simmer.
Cover.
Simmer for 30 minutes.
Stir in all the remaining ingredients except the masa harina.
Cover.
Simmer 45 minutes.
Mix in the masa harina.
Cover.
Reduce heat to the lowest possible.
Cook 30 minutes longer, stirring occasionally so that the mixture doesn’t
stick.
If too thick, thin with small amounts of boiling water.
Serve.

1 cups tomatoes, chopped
2 T no-fat yogurt
2 t minced garlic
2 t minced ginger root
1 t ground coriander
1/2 t ground cumin
1/2 t garam masala
1/8 t cinnamon
fresh ground pepper
1/4 t salt
1/8 t turmeric
1 T water (or more as needed)
1/2 cup diced onion
1 green chiles, diced
1 t cumin seeds
1.5 cups water, or water tomatoe juice
1/8 cup chopped cilantro
8 oz potatoes, cut into chunks
1 cups long grain white rice (or basmati)
3/4 cups frozen peas, thawed

Makes: 4-6 servings as a main dish.

Combine tomatoes, yogurt, garlic, ginger, coriander, cumin, garam masala,
cinnamon, pepper, salt and turmeric in a bowl.

Saute onion, green chiles and cumin seeds in water till onion is soft.
Add tomatoe mixture. Cover and cook over medium heat 10 minutes, stirring
from time to time. Add liquid and cilantro. Bring to boil. Add rice, peas,
and potatoes. Reduce heat to low, cover and cook 20-30 minutes, stirring
occasionally, until rice and potatoes are tender.

Garam masala is a spice blend that can be found in most indian
groceries or can be made from scratch.

Source: Modified from a recipe by Fatim Lakhani in Indian Recipes for a Healthy
Heart

VEGETABLE BEEF BARLEY SOUP

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 3/4 c Lean beef round, 1 cubes
1/2 c Onion, chopped
1 c Tomato sauce
1 1/2 c Carrots, thinly sliced
1 1/2 c Celery, chopped
1 c Mushrooms, chopped
7 tb Pearl barley
1 t Salt
1/2 ts Pepper

Spray saucepan with non stick, add beef and onion.
Saute 5-7 mintues. Add 3 quarts water adn bring to a
boil. Stir in celery, carrots,and mushrooms. Reduce
heat to medium-low, cover partially, and simmer 1 hour.

Add remaining ingredients. Cover and simmer 1 hour.
Stirring occassionally.

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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

—–

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.

MMMMM

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.

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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.

—–

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

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