SAMPLE RECIPES
#: 729137 S7/Diet & Exercise
)0 01-Jun-97 17:32:57
Sb: #727822-#RECIPES NEEDED!!
Fm: SYSOP-Angela Chiffy 73513,2026
To: SYSOP-Lenore Gould 104125,504 (X)
Oh, Lee, have I got a good one for everyone!! This is definitely a great
vegetable recipe and quite simple to make. It can even be adapted to the
inside, so you can continue to eat this even after the weather has turned
cold again!
You need:
1 medium zucchini and 1 yellow squash
1 medium onion
1 medium green pepper
1 small to medium tomato
1 garlic clove, finely chopped
Wash the vegetables completely. Slice the zucchini, squash, and onion into
thin circles. Slice the green pepper into thin slices and the tomato into
small chunks. Place all vegetables (including the garlic) on a large piece
of aluminum foil and sprinkle with a little salt and pepper (if desired).
Place foil on grill over medium-hot coals. Cook until the vegetables are
tender, but not too soft (should be about 10-15 minutes). Serve hot, and
goes well with most outdoor grilled foods (including hot dogs and
hamburgers ).
If you want to modify the recipe for indoor cooking, follow the directions
above, except put the vegetables into a pot and cook over medium low heat
until tender. You can also substitute canned tomatoes for fresh tomatoes
when cooking the vegetables indoors. Adding a little beef or chicken
bullion can also add a little more flavor to the indoor-cooked vegetables.
This is actually a modification of a recipe which my mother's mother used
to make. As I've grown up, I've come to really like this recipe!
------------------------------------------------------------
#: 729396 S7/Diet & Exercise
! 02-Jun-97 22:13:18
Sb: #728585-#Borscht
Fm: SYSOP-Marc Ressler 71201,513
To: SYSOP-Lenore Gould 104125,504 (X)
OK Lee - how about a cold borscht recipe instead?
5-6 cups water (enough to cover the vegetables)
3-4 large beets, coarsely grated
3-4 carrots coarsely grated
1 large red or vidalia onion (something "sweet")
2 Tbsp balsamic vinegar (or your favorite flavored vinegar)
1 cucumber - diced
1/2 tsp salt
1 Tbsp lemon-dill seasoning (salt free)
or 2 tsp lemon-pepper (salt free)
and 1 Tbsp fresh dill, chopped
1 cup fat free, plain yogurt
Bring water with beets, carrots, and onion to a boil, then simmer 20-30
minutes. Place in a refrigerator safe bowl, add vinegar and seasonings,
chill. When cooled, add cucumber, and add a dollop of yogurt to each bowl
when served (this intead of the sour cream is a big savings in fat
calories). You can add salt to taste - but each additional 1/2 tsp will
increase the per serving sodium by about 180 mg)
Serves 6, CAl-68, PRO-3g, Fat-0, CHO-15g, sodium-250mg
MarC
-------------------------------------------------------------
#: 525862 S7/Diet & Exercise
14-Jan-96 11:56:09
Sb: Apple Pie - Sugar Free
Fm: Glenda & Bill Braidic 73543,2104
To: Barbara O'Connor 75334,2246
Apple Pie - Sugar Free
Serves 8
Preparation :00 Cook :00 Stand :00 Total :00
Actually Good
4 cups apples, sliced
1/2 cup frozen apple juice concentrate
2 teaspoons cornstarch
1/2 teaspoon lemon juice
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
PIE CRUST - LOW FAT
Mix apples, juice, thickener and spices. Add lemon juice. Pour
into pastry shell, top with second crust and bake 425 degrees for
40-45 min.
Exchange: 1 1/2 fruit,1 bread,2 fat
220 calories
Nutrition (per serving): 58 calories
Saturated fat 0 g
Total Fat 1 g (23% of calories)
Protein 0 g (2% of calories)
Carbohydrates 11 g (75% of calories)
Cholesterol 0 mg Sodium 6 mg
Fiber 0 g Iron 0 mg
Vitamin A 30 IU Vitamin C 3 mg
Alcohol 0 g
Pie Crust - Low Fat
Serves 8
Preparation :00 Cook :00 Stand :00 Total :00
1 cup flour
1/3 cup shortening
2 tablespoons water
dash salt
Mix flour and salt. Add shortening and cut in. Add water and
mix to form a ball. Roll out.
Exchange: 1 bread, 2 fat
150 calories
Nutrition (per serving): 141 calories
Saturated fat 1 g
Total Fat 10 g (61% of calories)
Protein 2 g (5% of calories)
Carbohydrates 12 g (34% of calories)
Cholesterol 0 mg Sodium 49 mg
Fiber 0 g Iron 0 mg
Vitamin A 0 IU Vitamin C 0 mg
Alcohol 0 g
In the Pacific NorthWest
14-Jan-1996 09:35:11 PDT
-----------------------------------------------------------------
#: 389411 S7/Diet & Exercise
29-Mar-95 11:32:30
Sb: "SLIMMERS"
Fm: Lenore Gould 75463,2716
To: ALL
CREAMY SALAD DRESSING
1/4 cup low-fat (or no fat) yogurt
2 TBS. reduced calorie mayonnaise (or salad dressing)
2 TBS. skim milk
1 TBS. snipped fresh parsley or chives
dash of salt
Combine all ingredients in a small bowl.
Makes 8 serving (1 TBS. each)
For variations add any of the following to the dressing-
1 tsp. prepared horseradish; 1/4 tsp. dried basil or oregano.or thyme,
crushed; 1/4 tsp. dried dillweed; or 1/8 tsp. celery seed.
Nutritional information per serving:
1 g protein
1 g carbohydrate
1 g fat
45mg. sodium
27mg. potassium
Try this with chicken salad, macaroni salad, or any place that calls for a
creamy salad dressing! Enjoy!!
Come on now, share your favorite LOW, LOW, LOWS with us !!!!!!!
Lee
-------------------------------------------------------------------------------------------------------
#: 607089 S7/Diet & Exercise
07-Jun-96 16:38:08
Sb: #606662-cooking class
Fm: Jim Beyer-Sysop 73060,1544
To: Curtise McKenzie 71172,2135 (X)
Hey! Mine is not spicy.
I have actually come up with a new one you might like. I did this one
because my wife has an allergy to wheat so pasta is a problem. This works
and even has a traditional parent, a pasta-less lasagne with eggplant slices.
LOW FAT POTATO LASAGNE WITH GREEN CHEESE
"Noodles:"
1.5# white or golden potato
Filling:
1# fat free or reduced fat ricotta cheese (several brands available in US
markets)
-or-
1.5# reduced or no fat cottage cheese
1 package frozen chopped spinach
1 medium egg plant
1 medium Summer squash or zucchini
1 large onion
2 ( or more ) cloves of garlic
1 large can of sliced mushrooms
1/4 C dried oregano -or- 1/2 C fresh leaves
2 bottles of commercial fat free spaghetti sauce ( meatless )
1 package egg substitute ( use any low fat brand - quantity is "2 eggs" )
Topping:
1/2# fat free mozzarella cheese
1/2 C. grated Romano or Parmesan cheese
If using the cottage cheese:
Line a sieve with a single layer of paper towels. Pour the cottage cheese
into the sieve place the sieve in a mixing bowl so that there is at least an
inch of space below the sieve. Cover the cheese with a paper towel and then
a plate or bowl that is just slightly smaller than the sieve. Place a weight:
large can or jar ) on the plate and let the cheese drain in the refrigerator
for at least an hour. Discard the liquid.
Prepare the potatoes:
Half fill a medium mixing bowl with water. Wash but DO NOT PEEL the potato.
If you have a food processor, select your finest slicing blade and slice all
the potatoes. If using a knife ( I do even though I have a processor ) cut
each potatoes in half ( longest way ). Now with the cut side down slice the
halves as finely as possible. (I can literally see through the slices - cut
thin! ) Place the slices in the bowl - set aside.
Peel and remove the stems from the squash and eggplant. Peel the onion. Cut
the squash and eggplant in half and remove the seeds with a spoon. Cut
all the vegies into 1/4 inch cubes. Combine with mushrooms and set aside.
Crush the garlic. In food processor or blender combine cheese, garlic egg
substitute and spinach: process until well blended. Add oregano and process
a few seconds longer. (If you have a blender, do this in batches and then
mix the batches to distribute the seasoning.)
In a DEEP lasagne pan layer ingredients as follows:
thin layer of sauce
layer - potatoes
thin layer of sauce
layer - cheese mixture
thin layer of sauce
layer - chopped vegies
thin layer of sauce
Repeat - ending with a layer of potato covered with sauce.
Bake at 375 for 1 hour. Take the temperature in the center - continue
cooking until the temperature is over 150F. Top with sliced mozzarella and
grated Romano. Return to oven and cook 15 minutes more or until the cheese
is brown and bubbling. Remove from oven, let stand 10 - 15 minutes to set.
Cut into serving portions and serve.
Variation:
1# low fat ground turkey
1/4 C Oregano
1/8 C fenel seed ( optional )
1 tbs salt
1/2 tsp ground pepper
1 package egg substitute
1/2 C water
Combine all the ingredients in a food processor and process until well mixed.
Form into a thing layer by pressing or dropping thin teaspoons onto a thin
layer of sauce over the first cheese layer and top with another sauce layer
before continuing. (My sons love this version)
Bake as above.
FWIW
jimB
---------------------------------------------------------------------------------------------------------------
#: 0 S7/Saved Msg
26-Sep-94 23:27:43
Sb: Tabbouleh recipe
Fr: Marc Ressler 71201,513
To: ALL
Tabbouleh
A Mid-East cold wheat salad, great for lunch or a dinner appetizer
1.5 cups Bulgur wheat
1 bunch parsley, chopped
1 bunch mint, chopped
2 bunches spring onions, chopped
2 tomatoes, seeded and diced
1 cucumber, seeded and diced
1/4 cup Fat Free Italian dressing
1/4 cup lemon juice
1/2 tsp black pepper
1 head romaine lettuce
-- salt to taste
Put bulgur wheat in bowl and cover with boiling water - let sit for
15-20 minutes until bulgur has expanded. Drain well and add remaining
ingredients save the lettuce, toss well and chill. Line bowls or a
large serving plate with romaine leaves and mound tabbouleh mixture in
the center. Makes 6-8 servings. Estimate 150 calories, 7 g PRO,
31 g CHO, <1g FAT.
For a quick and dirty variation with a mexican flair, replace most of
the ingredients with a jar of Safeway Mild Salsa (interesting stuff,
it has black beans and corn) and garnish with some chopped mint, spring
onions, and cilantro.
--------------------------------------------------------------------------------------------------
Return to diabetes