Title: Black Bean Soup
Categories: Diabetic, Main dish, Soups/stews, Crockpot, Beans
Yield: 6 servings

1 sl Bacon; 2 1/2 c Water
1/2 c Onion; chopped 1/2 ts Cumin
1 c Celery; 1/2 ts Salt
2 1/2 c Black beans; cooked, drained 1/2 ts Ground pepper, freshly

Fry bacon over medium heat in small heavy in small heavy frying pan;
crumble bacon and set aside. Heat bacon drippings over medium heat;
saute onion and celery until tender, stirring occasionally. Puree
beans in blender or food processor fitted with steel blade stir into
vegetables. Mix in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Soup will thicken as it stands and
can be thinned with additional water. Serve hot.
Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO:
18g; PRO: 6g; FAT: 3g; CAL: 124; Low-sodium diets: Omit salt.

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

MMMMM

CARAWAY RYE

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : Breadmaker Jewish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-JOYCE ALENSKIS (XMXX58B)
1 c Flour — better for bread
flou
1 c Flour — all purpose
1/2 c Rye flour
3/4 ts Salt
1 tb Caraway seeds
1 tb Butter
1 c Warm water
1 1/4 ts Yeast

Add in the order required for your BM It is on the sweet side. Really
our favorite. FROM: JOYCE ALENSKIS (XMXX58B)

– – – – – – – – – – – – – – – – – –

NECTARINE GINGER CHUTNEY

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 lb Fresh ginger — peeled and
Minced
6 c Granulated sugar
3 c Cider vinegar
6 Cloves garlic — peeled and
Mashed
8 lb Nectarines (about 24 medium)
Pitted and cubed
2 md Onions — chopped
1 1/2 c Lemon juice
1 c Golden raisins
1 c Raisins

Cover ginger with water in a saucepan and bring to a
boil, turn down heat and simmer until tender, 35-40
minutes. In a large non-aluminum pot, mix ginger
water, ginger, sugar, vinegar, and garlic. Bring to a
boil and add remaining ingredients. Cook until thick,
about 1 1/2 hours.

Recipe By : U15297@uicvm.uic.edu (Shyamala
Parameswaran)

– – – – – – – – – – – – – – – – – –

OATMEAL RAISIN COOKIES

Recipe By :
Serving Size : 48 Preparation Time :0:00
Categories : Cookies Bars

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup margarine
1/2 cup shortening
1 cup firmly packed light brown sugar
1/2 cup sugar
2 egg
2 tablespoons water
2 tablespoons light corn syrup
2 teaspoons vanilla
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ginger
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon salt
3 cups oats
1 cup raisins

Cream margarine, shortening, sugars, eggs, corn syrup, water, and vanilla;
beat well. Combine flour baking soda and salt; add to creamed mixture. Beat
well; stir in oats and raisins. Drop by rounded teaspoonfuls onto ungreased
baking sheet. Bake at 350F degrees for 15 minutes. Cool slightly before
removing to cooling racks.

– – – – – – – – – – – – – – – – – –

NOTES : I have these cookies baking in the oven right now–my house smells
wonderful! My husband gave them a definite Thumb’s Up!

Pasta W/Chicken Mushrooms

Recipe By : Joel Erlic
Serving Size : 6 Preparation Time :0:00
Categories : Chicken Italian
Pasta

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 Chicken Breast Halves — skinned boned
2 Tbls Flour
Salt
Pepper
1 Tbls Olive Oil
1 Lb Mushrooms — cut large ones in
— half
1/4 Cup Balsamic Vinegar
1 Cup Chicken Broth
1 Bay Leaf
1/4 Tsp Thyme
1 Lb Linguini — uncooked

Bring 6 quarts of salted water to a rolling boil in a large pot. Season the
flo
ur with salt and pepper. Dredge the chicken in the seasoned flour. Shake off
a
ny excess. Heat the oil in a large, heavy non-stick skillet over high heat.
Br
own the chicken on one side (about 3 minutes). Add the garlic. Turn the
chicke
n. Scatter the mushrooms over the chicken. Cook for 3 minutes, shaking the
ski
llet to distribute the mushrooms. Add the vinegar, broth, bay leaves, and
thyme
. Cover the skillet lightly. Cook, over medium heat for 10 minutes, turning t
he chicken once. Uncover. Transfer the chicken to a warm plate. Cover with
fo
il. Continue cooking the mushrooms for another 7 minutes. Cook the pasta,
stir
ring frequently, in the boilig salted water until al dente.Drain. Place on a
wa
rm serving plate. Arrange the chicken pieces over the pasta. Remove the bay
le
af from the sauce. Pour the mushroom sauce over the chicken and pasta. Serve.

– – – – – – – – – – – – – – – – – –

LEMON ICEBOX PIE (LOWFAT VERSION)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Pies Pastries

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz Container nonfat yogurt
6 Whole Graham Crackers
1 tb Canola Oil
1/2 c Honey
1/4 c Cornstarch
2 Lowfat vanilla yogurt
-(8 oz each)
1/2 c Egg beaters® 99% egg
Substitute
1/2 c Lemon Juice
1/2 ts Lemon Extract
1/2 ts Almond Extract
3 Egg Whites
1/2 ts Cream Of Tartar
1 tb Honey
1 t Vanilla extract

Place a coffee filter in a medium strainer. Spoon the
plain yogurt into the filter and set the strainer over
a deep bowl. Cover, refrigerate and allow
to drain for 8 hours or overnight. Discard the
drained-off whey. Refrigerate
yogurt until needed.

Crumble the graham crackers into the work bowl of a
foodprocessor. Process with on/off turns to make
crumbs. Add the canola oil and process to combine.

Coat a 10-inch pie plate with nostick spray. Press the
crumbs into the pan to make a crust. Chill.

In a 2-quart saucepan, whisk together 1/2 cup honey
and the cornstarch. Whisk in the vanilla yogurt and
drained plain yogurt. Cook over medium heat, stirring
constantly until the mixture thickens and boils.

Remove from heat. Pour some of the hot mixture into
the egg substitute. Stir. Very slowly whisk that
mixture back into the remaining hot mixture. Reduce
heat to low. Cook, stirring constantly, for 2 minutes.
Remove from heat and whisk in lemon juice, lemon
extract and almond extract. Spoon into the prepared
crust. In a medium bowl, beat egg whites and cream of
tartar at medium speed until
foamy. Add 1 tablespoon honey and the vanilla. Beat at
high speed until stiff
peaks form. Spread over pie filling, avoiding gaps
where the meringue topping
meets the crust.

Bake at 325 degrees for 10 to 15 minutes, until
meringue is golden. Chill.

Per serving: 231 calories, 3. 3 g. fat (13% of
calories), 0. 5 g. dietary fiber, 7. 5 g. protein,
43 g. carbohydrates, 3 mg. cholesterol, 165 mg. sodium.

Serves 8.

~Prevention, April, 1993

Recipe By : christi@meaddata. com (Christi Wilson)

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Title: APPLESAUCE TEA BREAD
Categories: Breads
Yield: 20 servings

2 1/2 c White flour
2 t Baking powder
1/2 t Salt
1/2 c Sugar
1 T Cinnamon
8 oz Applesauce
1 ea Egg
1 c Skim milk

Mix the dry ingredients together and add the applesauce, then the egg
and milk. Pour into nonstick loaf pan and bake at 350F for 50 min.
Remove and cool. Cal: 77 (slice); Fat: 1/10g.

—–

Miracle Whip Spice Cake

Recipe By : Mom-c.floyd@arnprior.com
Serving Size : 1 Preparation Time :0:00
Categories : Cakes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup Miracle Whip®
3/4 cup sugar
2 1/2 cups flour
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1 teaspoon cinnamon
3/4 cup water — cold
2 tablespoons molasses

Combine Miracle Whip and sugar. Combine dry ingredients. Combine water and
molasses. Add dry ingredients and water mixture alternately to sugar
mixture. Blend well.
Bake at 350 degrees for 30-35 mins. or until tests done with a toothpick.
Makes 1-8"x8″ cake.

– – – – – – – – – – – – – – – – – –

NOTES : Use Miracle Whip not mayonnaise.

Title: FOREIGN/U.S. EQUIVALENTS
Categories: Info/tips
Yield: 60 servings

————————BRITISH/AMERICAN EQUIVALENTS————————
Icing sugar; powdered sugar
Caster Sugar;Superfine sugar
Demerara; light brown sugar*
Muscovado; raw unrefind sugr
Cornflour; Cornstarch
Sultanas; White raisins
Single Cream; Light cream
Double Cream; Heavy Cream
Bicarbonate of soda;
-Baking Soda
Digestive Biscuits;
-Graham crackers
Biscuit; Cookie or cracker
Minced meat; Ground meat
Aubergine; Eggplant
Beetroot; Beet
Courgette; zucchini
Marrow: lg zucchini
Swede; Rutabaga
Porcini: boletus
Mangetout; snow/sugar peas
1 oz Chocolate; 1 square
2/3 oz Bakers yeast; 1 cake
3 ts Dried yeast; 1 cake
1 c = 10 fl oz = 1-1/4 c
1 ts 1-1/4 ts
1 tb 1-1/4 tb
1 c Imperial; 10 fl oz = 1-1/4 c

————————AUSTRALIAN/AMERICAN EQUIVALE————————
1 c 1 c + 2 tb
1 ts 5 ml
1 tb 1 tb + 1-1/2 ts
1 tb 20 ml
1 c 250 ml

* demerara: a brown sugar, but each grain is kind of separate. If you have
a Carribean store in your neighbourhood, their brown sugar is what you
want. But you can substitute light brown sugar for it.

Muscvada: Very dark brown sugar (almost black), sticks together in one
solid lump and has to be prised apart. The rawest (and tastiest) of all the
sugars. Really good for dark cakes and especially Christmas puddings.

Brown crystal. Very large variagated brown crystals of sugar, hard and
crunchy usually used in coffee.

Collected from posts on GEnie Food Wine RT by COOKIE-LADY, and posts on
Fido Cooking echo by RICH HARPER, GEOFF PERCIVAL, LORNA PRICE, BOB EMERT,
Dale Gail Shipp, and ERIC DECKER. Special thanks to ANNE MACLELLAN for
actually comparing her set of Australian measures.

MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat
Luscious echoes

—–

Title: Low-Fat Oatmeal Muffins
Categories: breads
Yield: 12 servings

1 c all purpose flour
1/4 c miller’s bran (natural
1 unprocessed bran)
1/4 ts nutmeg
1/2 ts cinnamon
1/2 ts baking soda
1 tb baking powder
1 c oatmeal (any kind)
1 c unsweetened applesauce
3/4 c nonfat milk
1/2 c raisins or any dried fruit
1 cut in small pieces
1 egg or 2 egg whites or 1/4 c
1 egg substitute

Heat oven to 400 degrees and spray a muffin tin with cooking spray.
In a bowl, mix first six ingredients and dump out on a paper plate.

In the same bowl, mix the remaining ingredients and let sit for 5
minutes. Stir in previously mixed dry ingredients just until
completely mixed. Fill muffin cups almost full. Bake for 20 to 22
minutes or until a toothpick inserted in a muffin comes out clean.

Remove muffins from pan and cool on a wire rack.

—–