Title: Spicy Meatball Soup
Categories: Soups
Yield: 6 servings

1 lb Extra lean ground beef
1 cn Drained corn, divided (11oz)
1 c Hot or medium-spicy salsa,
-divided
1 Egg
1/2 c Thinly sliced green onions
-with tops
2 tb Chopped fresh cilantro,
-divided
1 1/2 t Minced fresh garlic, divided
1/2 t Salt
1 c Chopped green bell pepper
1 cn Whole tomatoes including
-liquid, cut up (28 oz)
1 cn Dark red kidney beans,
-drained (15.5 oz)
1 c Beef broth
1 t Chili powder

In a large bowl, combine ground beef, 1/2 cup corn, 1/3 cup salsa,
egg, green onions, half the cilantro, half the cumin, 1 teaspoon
garlic and the salt. Shape into 36 1″ balls and place half of them on
paper towels in a rectangular baking dish. Rearranging balls midway
through cooking, microwave on high 5-7 minutes, or until no longer
pink. Remove cooked meatballs and microwave remaining half of
meatballs as before; set aside.

Place bell pepper and remaining 1/2 teaspoon garlic in a 3-quart
casserole. Cover with lid or vented plastic wrap and microwave on
high 2 minutes. Add tomatoes including liquid, beans, remaining corn,
broth. Stir in remaining two-thirds cup salsa, 1 tablespoon cilantro,
1 teaspoon cumin and chili powder; re-cover. Stirring midway through
cooking, microwave on high 10 minutes, or until mixture begins to
boil. Add meatballs; re-cover and microwave on high 4 minutes, or
until meat is hot. Makes 6 1 1/2 cup servings.

MMMMM

BROCCOLI APPLE SOUP

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Olive Oil
2 c Fresh Broccoli Stalks
– (peeled and diced)
2 tb Fresh Thyme, finely chopped
-OR-
3/4 ts -Dried Thyme, crushed
1 c Onion — thinly sliced
1 c Red Cooking Apple
– peeled and diced
1/2 c Celery, diced
4 c Lo-Salt, Lo-Fat Chick. stock
1/4 ts Ground white pepper
1/4 c NonFat Yogurt
2 tb Minced Parsley

Heat oil in large pot with lid. Add broccoli, thyme,
onion, apple and celery. Cover and cook over low heat
10 minutes. Add chicken stock and pepper. Cook 30
minutes more. Remove from heat and cool slightly.
Puree 1 cup at a time in blender or food processor.
Serve hot or chilled, garnished with a dollop of
yogurt and sprinkling of minced parsley. Makes 5 1/2
cups.

– – – – – – – – – – – – – – – – – –

ITALIAN WHEAT BREAD

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Electric Whole wheat
Breadmaker

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Marie Frainier *DGCP02C*
1/2 c Plus (see below)
2 tb Water
1 1/2 c Bread Flour
1/2 c Whole-Wheat Flour
1 tb Sugar
1/2 ts Salt
1/4 c Pesto sauce
1 1/2 ts Yeast (active dry)

1 POUND LOAF

– – – – – – – – – – – – – – – – – –

Chicken Barley Broth

Recipe By : Herald Journal, Logan, UT
Serving Size : 6 Preparation Time :0:00
Categories : Soups Stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Pounds Chicken Breasts Without Skin
2 Quarts Water
1/2 Cup Pearled Barley
1 Large Onion — Chopped
2 tsp Poultry Seasoning
1 tsp Salt
1/4 tsp Pepper
1/4 tsp Paprika
1 Bay Leaf
1 Cup Carrots — Sliced
1/2 Cup Celery — Chopped
8 Ounces Mushrooms — Sliced
10 Ounces Peas, frozen
Fresh Parsley

Combine chicken thighs, water, barley, onion, poultry seasoning, salt,
pepper, paprika and bay leaf in a dutch oven. Bring to boil. Cover,
reduce heat and simmer until chicken is fork-tender, about 45 minutes.
Remove chicken; skim fat brom broth unless you’re planning to chill the
finished soup overnight. The chilled fat could be lifted off just before
reheating.

Cool chicken; remove meat from bones and dice. Set aside. Add
carrots, celery and mushrooms to broth. Cover; simmer 20 minutes,
stirring occasionally. Return diced chicken to soup and peas and parsley.
Discard bay leaf; Cook until soup is heated through.

– – – – – – – – – – – – – – – – – –

Date: Mon, 21 Feb 94 21:13:08 EST
From: BRRB11A@prodigy.com (MRS ROSE L GEIGER)

VEGETARIAN SUSHI

STUFF TO BUY:

Sticky Rice (Sticky rice works best, but you CAN use brown rice)
Bamboo sushi mat (Not totally essential, but it helps a LOT)
Plastic wrap…like Saran wrap
Roasted Seaweed (comes 4 to 8 sheets in a package…HFS’s have it, but
it’s much less expensive at an Oriental Market)
Rice Vinegar
Toasted Sesame seed
Fat Free Mayonnaise
Dijon Mustard (I make a mixture of 2/3 Mayo and 1/3 mustard)
Veggies can include: Avocado, cucumber, green beans, radishes,onion,
yellow squash, zucchini, black or green olives, etc.
If you like HOT stuff, try a little Wasabi (John likes a LOT of Wasabi.)

I bought a Sushi cookbook and the following instructions are taken from the
book. Believe me, it works!

HOW TO MAKE SUSHI RICE, USING WHITE RICE) I USUALLY make mine with brown
rice. Just add little extra water and cook it a little longer. (Two cups
of water to one cup of brown rice, cook for 45 to 55 minutes and let stand
for 15 minutes before building Sushi.)

2 Cups White Sushi rice (They call it sticky rice)
2 Cups Water
3 1/2 Tbsps. Vinegar
1 Tbsps. Sugar (I use Barley Malt)
1 tsp. salt (can be reduced or omitted)

Wash rice and Make rice in Rice Cooker, OR

1. Wash rice in a big bowl of water. Rub grains gently; wet grains break
easily.
2. Drain water. Repeat this step 3 or more times until water is almost clea
r.
3. Let rice sit for at least 30 minutes in summer and 1 hour in winter.
This allows ample time for rice to absorb the water.
4. In cooking pot, mix rice and correct amount of water. Cover with lid.
5. Cook rice over medium heat until water boils. Do not bring it to boiling
point quickly.
6. When it begins to boil, turn heat to high and cook for 1 minute.
NEVER lift lid while cooking. Since the lid might bounce from the
pressure of the steam, it is better to place a weight, or some dishes on
the lid.
7. Turn heat to low and cook for 4 or 5 minutes.
8. Reduce heat to the lowest setting for 10 minutes. Every grain of rice
absorbs water and becomes plump.
9. Turn off the heat and let rice stand, covered with lid for 10 minutes.
During this time the grains are allowed to “settle,” and the cooking
process is completed by the heat retained in the rice and walls of the
pot.

Mix Vinegar, salt, and sugar in cup and heat until sugar and saltis
dissolved. (Use Microwave)
Put rice in a large glass, wooden, or plastic bowl…(Not metal)
Spread rice evenly over the bottom. Sprinkle vinegar mixture generously
over the rice….You may not need all of it.

BUILDING THE SUSHI:

Use any combination of 3 or 4 veggies, cut into thin strips.

1. Spread Plastic wrap on bamboo Sushi mat.
2. Lay Roasted Seaweed sheet on plastic wrap.
3. Spread Sushi rice on Seaweed (About 1 cup, flatten to 1/4 in. with back
of spoon.
4. Lay a strip of the veggies along one end.
5. Spread on a teaspoon of the mayo mustard mixture.
6. Begin rolling by lifting mat and pressing ingredients with fingers.
Roll up carefully, press end. Remove mat and unwrap the plastic.
7. Repeat using all ingredients to make 4 rolls. Cut each roll crosswise
into 6 to 8 equal slices.

8. Serve with Wasabi, Soy Sauce, Braggs Amino, or ANY kind of mustard. I
like it plain!
This makes a SUPER plate of appetizers. OR, a complete meal for two, along
with a salad or WHATEVER! I’ve found that it keeps well for a day or two.
We love it cold the next day, so I usually make enough for 8 rolls.

QUINOA: BASIC COOKING INSTRUCTIONS

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Grains

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Quinoa
2 c — Water

Rinse quinoa thoroughly in a small strainer or by running fresh water over
the quinoa in a pot. Drain.

Put quinoa and water in 1 1/2 qt. saucepan; bring to boil. Reduce heat to
simmer; cover and cook until all water is absorbed (10-15 minutes). When
done, the grain appears translucent and the germ ring will be visible.

Yield: 4 cups.

Recipe on 12 oz. box of Ancient Harvest brand quinoa. Distributed by
Quinoa Corporation World Headquarters/P.O. Box 1039/Torrance, CA 90505.
Typed for you by Cathy Harned.

– – – – – – – – – – – – – – – – – –

Title: MY BOUILLABAISSE
Categories: Soups, Seafood
Yield: 8 servings

2 Onions; chopped
5 Garlic cloves; minced
1/2 c Parsley; chopped
1 Leek; sliced (reserve dark)
2 tb Olive oil
4 Tomatoes; peel,seed,chop
1/4 ts Sugar
4 c Doxee clam juice
1 c Dry Sherry
1 c Water
2 Orange zest
1 ds Cayenne
3 Saffron threads
1 Bay leaf
1 ts Dried basil
1 ts Dried thyme
1 tb Salt (or more-fish is bland)
1 lb Red Snapper
1 lb Rock Shrimp
1 lb Bay scallops
1 Dozen clams;steamed*
12 Appalachacola oysters

Skin fish and cut into serving sized pieces. Use fillets. Flounder or
other firm white fish may be substituted. *Reserve broth from steamed clams
for use in the bouillabaise. Heat olive oil in a lg. pot and cook garlic
and onion til soft over mod. heat. Add the leek and cook for 10 min. Add
tomatoes and sugar. Simmer 5 min. Add all rem. ingred. except seafood and
simmer 30 min., covered. Strain the broth discarding the orange zest and
bay leaf. Puree the remaining veg. with some of the broth and return it to
the pot. Add the salt and pepper adjusting to suit your taste. This portion
can be refrigerated or frozen at this point. Strain the broth from the
steamed clams and add to the pot. Add the clams (may be diced, if
preferred). Add the remaining seafood and the dark portion of the leek and
simmer for 3-5 min. DO NOT OVERCOOK. Correct the seasonings. Ladle into
bowls and serve with garlic bread and Sauce Rouille. I do not serve the
shellfish in the shells as restaurants do due to the difficulty and
awkwardness in the ability for guests to eat it while “fiddling” around
with the shells. Recipe may be halfed. LISA CRAWLEY/CEDAR RAPIDS

—–

Title: Cheese-Puff Potatoes
Categories: Baby food, Potatoes, Cheese
Servings: 2

1 Baked potato (scrubbed,
-pierced with a fork and
Baked 3/4 – 1 hour at 450oF)
1/2 ts Butter (optional)
1 Egg
2 tb Shredded mild cheese*
1 ts Wheat germ

From “Baby’s First Helpings” by Chris Casson Madden ISBN: 0-385-19143-X

When you’re cooking baked potatoes for yourself, throw an extra one in the
oven to make this for baby. And, if you have a baby who is allergic to
eggs, just skip the eggs and double the amount of milk.

Scoop potato out and mash in a bowl. Whip egg in a separate bowl and add
to potato mixture. Beat in butter, milk, cheese and add wheat germ.
Carefully spoon back into potato shell, and fold a small piece of foil
around bottom of potato to prevent leakage.

Place in preheated, 350 o oven for 15 minutes.

To make ahead, cover and refrigerate without baking. When ready to serve,
place uncovered potato in 350 o oven for 20 minutes.

*for older babies

Serves 2-4

MMMMM

Title: Peanut Butter Nuggets
Categories: Diabetic, Desserts, Cooky/bars, Low-fat/cal
Yield: 18 servings

2/3 c Corn flakes; cruched 1/2 c Peanut butter;
1/2 c Unsweetened coconut; 2 tb Liquid honey or corn syrup;
-shredded

Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey;
mix thoroughly. Measure out 2 tsp portions, shape into balls. Roll
in remaining corn flake crumbs. Chill until firm, store in covered
container in refrigerator.

18 nuggets, each serving 1 nugget 1/2 fruit veg. choice, 1 fat
oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories

Source: Choice Cooking, Canadian Diabetes Association Shared by
Elizabeth Rodier 6/93

MMMMM

Title: Pizza Snacks
Categories: Diabetic, Snacks
Yield: 3 servings

3 sl Fresh bread; 1 tb Mushrooms; finely chopped
2 tb Catup; ds Dried oregano;
->OR<- ->OR<- 2 tb Tomato paste; ds Dried basil; 1 tb Green pepper; finely chopped 1/4 c Mozzerella Cheese; Roll bread slices flat and thin with a rolling pin or an empty quart jar. Place on a flat pan 3″ inches under the broiler; heat until lightly toasted on one side, then remove from oven. Turn slices over and spread untoasted sides with a layer of each of sprinkling of cheese. Broil until cheese melts and browns slightly. To serve, cut each pizza into quarters. Food Exchange per serving: 1 STARCH EXCHANGES + 1/2 LEAN MEAT EXCHANGES; CAL: 123; CHO: 16g; PRO: 7g; SOD: 279; CHO: 26; Low-sodium diets: Substitute tomato paste for catup. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess;R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM