Title: BAKED FISH CAKE
Categories: Diabetic, Fish, Vegetables
Yield: 4 friends

1 1/2 lb Potatoes; peeled
1 lb White fish fillet;
Salt; (to taste)
Grd white or black pepper;
-Freshly
2 tb Butter;
4 tb Milk;
Grated peel of 1/2 lemon;
2 tb Parsly; fresh chopped
1 ts Anchovy extract (optional)
3 tb All-purpose flour;
2 tb Oil

Cut the potatoes into chunks and place then in a
saucepan with enough water to cover, adding a little
salt if liked. Heat until just about to boil.
Meanwhile, lay the fish on a plate or dish to cover
the saucepan and cover it with a second plate, lid or
foil. Put the fish on the pan when the water is
boiling, then reduce the heat so water does not froth
over. Cook the potatoes until tender-10-15 minutes if
the chucks are faily small. Set the aside, without
uncovering it. Drain and mash the potatoes, beating
the well until smooth. Mix in the butter, milk, lemon
peel, parsley and anchovy extract, is used Preheat
oven to 400 degrees. Grease a quicke dish or baking
pan. Pour any cooking juices from the fish into the
potato mixture. Flake the flash off the skin,
discarded any bones, and at it to the potatoes. Mix
well, adding seasoning to taste. Use a large spoon to
place the fish mixture in a mound on the prepared dish
or pan but do not flatten it until it is all in
mounded up. Flatten the top of the mixture sightly,
then sprinkle it with a little of the flour. Use a
spatula and slice to flatten the mixture into a little
neat circle, about 7″ across. Pat the sides with the
knife and the top with slice to that the mixture is
even and neatly shaped, keep sprinkling with the flour
to coat the outside evenly. Trickle the oil over the
fish cake and bake it for about 30 minutes, until well
browned. Cut into wedges to serve.

Food Exchanges were not listed,
(Good thing I found the book on sale and cheap to boot)

Source: The Diabetic Cookbook by Bridget Jones.

Brought to you and yours via Nancy O’brion and her
my favorite foods)

—–

Title: Skip’s Marinade
Categories: Sauces
Yield: 1

1 c Soy sauce
1 c Worchestershire sauce
2 tb Dried onion
1 c Water
1 ts Garlic salt or powder
1/2 ts Cornstarch
1/2 ts Sugar
1 tb Balsamic vinegar
1 ts Lemon pepper

Combine all ingredients; pour over meat to cover at least 1/8 inch all
around at least three hours before grilling.

Source: Ladue News 5/23/97

MMMMM

Beef Noodle Skillet

Recipe By : Woman’s Day, 4/95
Serving Size : 4 Preparation Time :0:00
Categories : Lowfat Meats

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 C. chopped onion
3 1/2 C. water
3 beef bouillon cubes
2 jars low-fat mushroom gravy — (12 oz.)
1/4 t. thyme leaves
12 oz. noodles
1 bag frozen mixed vegetables (16 oz.)
(broccoli, cauliflower, carrots)
1/2 C. nonfat sour cream

Cook beef and onions in large skillet till meat is no longer pink.

Add water, bouillon cubes, gravy and thyme. Bring to a boil, stirring =

often. Stir in noodles and frozen vegetables. Bring to a boil, reduce =

heat, cover and simmer 8 -10 mins, stirring twice, until noodles are =

tender. Remove from heat and stir in sour cream.

– – – – – – – – – – – – – – – – – –

Title: CREAM CHEESE APPLE DIP
Categories: Appetizers
Yield: 12 servings

24 oz Cream cheese
6 tb Milk
2 1/4 c Brown sugar
3 ts Vanilla
6 Apples; sliced

Blend all ingredients together. Dip sliced granny
smith apples in the dip, then into crushed peanuts.
Enjoy! Makes a great fruit dish for a party or
buffet or you can just enjoy it at home like we do.
Hope you like it!

—–

Title: Lemon-Rosemary Apple Cobbler
Categories: Desserts, Fruit
Yield: 6 servings

FILLING:
1/2 ts Dried rosemary leaves
1/3 c Granulated sugar
2 tb Fresh lemon juice
Rind of 1/2 lemon — grated
1 1/2 lb Apples, peeled (5 cups) —
Cored and sliced
TOPPING:
1 c All-purpose flour
1 tb Granulated sugar
1 ts Baking powder
1/8 ts Salt
1/2 ts Dried rosemary — crushed
Fine
3 tb Unsalted butter, cold — cut
Up
1/3 c Light cream — or milk

Filling: Heat oven to 450^. Have ready a heavy dish, a 9-inch pie
plate, or a single layer cake pan. Crush the rosemary as fine as
possible. Place in a large bowl. Add sugar, lemon juice, and rind.
Stir to mix. Add apples, stirring to coat. Arrange in baking dish.

Topping: Mix dry ingredients into medium sized bowl. Add butter and
cut in with pastry blender or knives until mixture is the consistency
of coarse cornmeal. Add cream or milk and stir until a soft dough
forms. knead on lightly floured surface 10-12 times. Roll to fit
baking dish, place over apples, seal edges, and cut slits. Bake
25-30 minutes untilgolden. Serve warm with cream.

Recipe By : Vermont Kitchens Revisited

MMMMM

Title: Strawberry Tart
Categories: Diabetic, Fruits, Desserts
Yield: 8 sweet ones

1 Graham Cracker pie shell; 1 ts Orange rind; grated freshly
2 c Low-fat milk;(2%) 2 c Strawberries; cleaned
1 1/8 oz (1 pkg) sugar-free vanilla Hauled ( other berries maybe
-instant pudding mix; -substituted

Use an 8- or 9-inch tart pan with removeable bottom. Firmly pat
gramham cracker pie shell into tart pan. Set aside. Blend milk with
instant pudding mix in deep bowl using a whisk or an electric mixer.
Continue mixing at low speed for 1 minute or until pudding is
dissolved. Add grated orange rind. Let stand for 5 minutes and pour
into pie shell. Let stand for 15 minutes or until set. Arrange
strawberries or other berries decoratively over pudding shortly
before serving. Ford Exchanges per serving: 1 STARCH EXCHANGE + 1
FAT EXCHANGE; CAL: 134; CHO: 18g; PRO: 3g; FAT: 5g; SOD: 320mg; CHO:
1mg; LOW-SODIUM DIET; This recipe is suitable for occasional use.
Use unsalted margarine in pie shell.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

MMMMM

Michigan Minestrone Soup

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 oz Dried Butter Beans
2 oz Streaky Bacon, chopped
1 tb Olive oil
1 md Onion, peeled and finely
-chopped
1 Clove garlic, peeled and
-crushed
2 Sticks celery, finely
-chopped
1 lg Carrot, peeled and finely
-chopped
1/4 sm Cabbage, shredded
2 oz Pepperoni Salami, sliced
14 oz Canned Chopped Tomatoes
1 tb Tomato Puree
20 fl Chicken Stock
Salt and Pepper
Bayleaf, Majoram and Fresh
-Rosemary
Crusty bread to serve

Soak beans in cold water for 5 hours, or overnight. Drain, put in a
saucepan and add enough water to cover. Bring to the boil and boil
for 10 minutes. Reduce heat, cover and simmer for 30-45 minutes,
until just tender. Drain and put to one side. Cook bacon in a large
pan until crisp. Add olive oil, onion, garlic, celery and carrot.
Cook, gently, stirring often, for 5 minutes. Add cabage and salami
snf cook for 2 minutes. Put tomatoes, puree, stock, seasoning, herbs
and cooked beans into pan. Bring to the boil, then simmer for 45 min
until soft. Remove herbs. Serve with crusty bread.

Source: CHAT Magazine

– – – – – – – – – – – – – – – – – –

Title: BERGENS FISKESUPPE (BERGEN FISH SOUP)
Categories: Norwegian, Soups/stews, Seafood
Yield: 6 servings

———————————FISH STOCK———————————
1/4 c Parsnips; coarsely chopped
1/2 c Carrots; coarsely chopped
1 lg Yellow onion; coarsely
-chopped (3/4 cup)
1 lg Potato; coarsely chopped
-(1 cup)
1 ts Salt
6 Peppercorns; whole
1 tb Parsley stems; chopped
1 Bay leaf
3 Celery stalks w/leaves
2 lb Fish trimmings (heads, bones
-etc., washed)
4 qt Cold water

————————————SOUP————————————
1/2 c Carrots; finely chopped
1/4 c Parsnips; finely chopped
1 lb Halibut, cod or haddock,
-boneless and in one piece
1/2 c Leeks; finely sliced, white
-parts only
2 Egg yolks
Salt pepper
3 tb Parsley; finely chopped
6 tb Sour cream (opt)

FISH STOCK:
To prepare fish stock, which will be the base of the soup, combine the
ingredients listed under that heading (above) in a 4 to 6 quart stock
pot. Bring to a boil, partially cover the pot, turn the heat low and
simmer for 30 to 40 minutes. Strain the stock through a fine sieve
into a large bowl, pressing down hard on the vegetables and fish
trimmings with the back of a spoon to extract their juices before
discarding them. Wash the pot and return the strained stock to it.
Reduce the stock to about 6 cups by boiling it rapidly, uncovered,
for about 20 minutes. Restrain through a fine sieve or through a
double thickness of cheesecloth lining a regular sieve.
SOUP:
Again return the stock to the pot. Add the carrots, parsnips and
fish. As soon as the soup reaches the boil, lower the heat and simmer
uncovered for about 10 minutes. Add the leeks and simmer 2 or 3
minutes longer. Remove from heat, lift out the fish with a slotted
spoon and set aside on a platter. In a small bowl, beat egg yolks
with a wire whisk; then beat in about 1/2 cup of hot soup, 1
tablespoon at a time. Pour this back into the soup in a thin stream,
beating continuously with a wire whisk. With a fork, separate the
fish into flakes and add it to the soup. Season with sale and pepper
and reheat, but do not let the soup boil.
To serve, ladle the soup into individual bowls and spinkle with
chopped parsley. If you like, garnish each serving with 1 tablespoon
sour cream.

—–

Date: Tue, 09 Nov 93 12:00:56 CST
From: mindy.s.mymudes@uwrf.edu

MU SHU VEGETABLES
Serves 8

Ingredients
3 dried black mushrooms
1 cup tiger lily buds
1/4 cup jicama, peeled
1 small carrot
1 small zucchini
1 stalk celery
8 mandarin pancakes or flour tortillas
1 tsp minced garlic
1 tsp. minced fresh ginger
4 cups loose packed shredded cabbage
1 green onion, with top, thinnly sliced
1/4 cup vegetable broth
2 tbsp. soy sauce
1/2 tsp sesame oil (flavor only)
1/2 tsp sugar
1/2 tsp cornstarch mixed with 1 tsp water
1/3 cup hoisin sauce

Soak lily buds and mushrooms separately in warm water for 30 min., drain.
Cut off and discard mushroom stems and slice caps into matchstick pieces.
Cut off hard knobby ends of lily buds and tie each bud into a knot. Set aside
buds a nd shrooms.

Cut jicama, zucchini, and celery into matchstick pieces, set aside in separate
bowls.

Wrap tortillas in clean towel, place in steamer and heat over simmering water
for 5 minutes.
Place Wok on high heat until hot. (You may need to spry with pam or use a
bit of water to protect from sticking.) Add garlic and ginger, cook while
stirring
until fragrant, not burnt, about 5 seconds. Add carrots and Stir fry
for 30 seconds. Add jicama, Zucchini, celery, cabbage, green onion, and
broth. Cover and cook for 2 minutes, or until vegies are crisp-tender.
Add shrooms, buds, stir in soy sauce, sesame oil,and sugar. Add cornstarch
solution, stirring, until sauce boils and thickens.
To serve: spread a small amount of Hioisin sauce on each tortilla. Place about
3 tbsp. vegies in center of pancake, wrap like a burrito and eat out of hand.

BRAZILIAN BLACK BEAN SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lb Dry black beans
3 1/2 c Chicken stock — or water
2 tb Olive oil
1 c Onion — chopped
3 Garlic cloves — chopped
1 Large carrot — chopped
1 Celery stalk — chopped
1 t Ground coriander
1 1/2 ts Ground cumin
1/2 c Orange juice
1 tb Dry sherry
1/4 ts Black pepper
1/4 ts Red pepper flakes
1 t Fresh lemon juice
1 t Salt — or to taste

Rinse the beans. cover them with water and let soak
overnite. Pour off liquid. Place in saucepan with 3
1/2 cups of stock. Saute onion and next five
ingredients in the oil and add to the soup. Bring to a
boil, cover, simmer 1 1/2 hours over very low heat.
When the beans are just about tender enough, add the
last six ingredients and simmer another 10 minutes.
Puree some of beans to thicken. Serve topped with sour
cream or yogurt.

– – – – – – – – – – – – – – – – – –