Anybody Hungry? (And on a diet or diabetic?)

[SleepyHead]

SNEAKY SPAGHETTI SAUCE

<UL TYPE=SQUARE>1 lb ground lean turkey
1 medium onion, chopped
1 medium carrot, grated
1 medium rib celery, chopped fine
1 medium zucchini, grated
2 garlic cloves, minced
1/2 tsp oregano
1 tsp dried basil
1 tsp thyme
1 tsp salt (optional)
1/4 tsp hot red pepper flakes
1 28-ounce no salt added Italian-style tomatoes, in puree
1 14 1/2-ounce no salt added diced tomatoes, with juice
1/2 cup water[/list]

In a large saucepan, crumble the turkey and cook over
medium-low heat, stirring, until turkey is white throughout.
Drain off all fat. Add the onion, carrot, celery, zucchini, and
garlic. Continue to cook, stirring, until vegetables are limp,
about 5 minutes.

Stir in remaining ingredients, using the back of a spoon to
break up whole tomatoes. Bring to a simmer and cook, partially
covered, over medium-low heat for 30 minutes, stirring often.
Serve over cooked pasta of your choice. Makes 6 cups.
Note: This sauce can be refrigerated for up to 3 days or frozen
for up to 3 months.

Nutritional Information Per Serving: Calories 151: 21 g protein;
1 g total fat; 15 g carbohydrate;51 mg cholesterol; 75 mg sodium
Exchanges: 2 very lean meat; 3 vegetable


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Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[This Message Has Been Edited By SleepyHead On March 22, 2002 05:19 AM]

[SleepyHead]

SALMON CAKES

<UL TYPE=SQUARE>1 can (15-1/2 oz.) red salmon, drained (or 2 cups flaked)
1 tsp onion powder or 1/2 cup fresh white onion
1/4 cup diced red pepper or canned pimiento (2 oz.jar)
6 saltines (unsalted top), crushed
3 tbsp light salad dressing or mayonnaise
4 drops tabasco[/list]

Remove skin from fish.
Combine all ingredients in a medium bowl, mashing
salmon bones with a fork. Shape into 4 cakes. Spray
a skillet with non-stick cooking spray, and heat over
medium heat. Cook salmon cakes, turning once, until
lightly browned on each side. Makes 4 patties.

Nutritional Information Per Serving: Calories: 250;
fat: 14 grams; cholesterol: 73 mg; sodium: 628 mg
Exchanges: 1/3 starch; 3 medium-fat meat


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[This Message Has Been Edited By SleepyHead On March 22, 2002 05:18 AM]

[SleepyHead]

PINEAPPLE-PEACH FRAPPE

<UL TYPE=SQUARE>1/2 cup pineapple chunks, water-packed, unsweetened
1 cup low-fat plain yogurt
1/2 cup pineapple juice, unsweetened
1 cup skim milk
2 peach halves, canned, water-packed, chunked
sugar substitute equal to 2 tbsp regular sugar [/list]

Combine pineapple, juice, and peaches in container of an
electric blender or food processor; process until pureed.
Add yogurt, milk, and sugar substitute; continue to process
until smooth and thickened. Pour into individuals glasses and
serve immediately. Serves 6.

Nutritional Information Per Serving: 133 Calories;
7 g Protein; 1 g Fat; 6 mg Cholesterol 23 g Carbohydrate;
103 mg Sodium
Exchanges: 1 Fruit; 1 Milk


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[This Message Has Been Edited By SleepyHead On March 22, 2002 05:17 AM]

[SleepyHead]

HAM STUFFED ZUCCHINI

<UL TYPE=SQUARE>8 small zucchini
4 cups low-fat ham, chopped fine
2 eggs or egg substitute, lightly beaten
1 tsp basil
1/2 cup green pepper, chopped
1/4 cup low-fat Swiss cheese, shredded
1 tbsp canola oil[/list]

With a sharp knife, cut off the ends of the zucchini and
hollow out the inside, removing the pulp.
In a mixing bowl, combine the ham, eggs, basil, green
pepper and cheese. Pack 1/2 cup of this mixture into
each zucchini, using fingers or a teaspoon. Place the
zucchini in a baking dish coated with a non-stick cooking
spray. Brush the stuffed zucchini with oil.
Bake in a preheated 325 degree F oven for 45 minutes.
The zucchini will be fork-tender. Makes 8 servings.

Nutritional Information Per Serving: Calories: 190;
Fat: 6.6 grams; Carbohydrates: 8.5 grams;
Sodium: 29 mg; Protein: 7 grams
Exchanges: 3/4 Bread/Starch, 1 Medium-Fat Meat


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Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[This Message Has Been Edited By SleepyHead On March 22, 2002 05:20 AM]

[SleepyHead]

TRULY IRISH CORNED BEEF AND CABBAGE

<UL TYPE=SQUARE>2-1/4 pounds lean corned beef brisket
3 quarts boiling water
1/4 cup granulated sugar
3 dried bay leaves
1 large clove fresh garlic
3 yellow turnips, peeled and thickly sliced
3 parsnips, scraped & thickly sliced
1 small to medium head of cabbage[/list]

Place beef in a 5 quart pot or Dutch oven and add
boiling water. Add the sugar, bay leaves and garlic.
Cover and simmer 1 hour PER POUND, or until
meat is tender.
Peel the turnips and parsnips and add to the meat.
Cook for about 15 minutes or until tender to the fork.

Core the cabbage and cut into 6 wedges.
Place in a separate cooking pot. Dip 2 cups of the
corned beef cooking liquid from the pot and combine
with enough water to just cover the cabbage. Cook cabbage
over medium heat just until tender, about 15 minutes.
Remove brisket to a serving platter; slice thinly across the grain.
Drain vegetables, discarding bay leaves, and serve with brisket.
Serves 4-6.

Note: It is extremely important that you cut the meat
ACROSS the grain to insure that it isn't stringy and tough.

Nutritional Information Per Serving: 280 Calories;
16 g Total Fat; 19 g Carbohydrate; 55 mg Cholesterol;
156 mg Sodium; 17 g Protein; 4 g Dietary Fiber
Exchanges: 2 High-Fat Meat; 2-1/2 Veg.; 2 Fat


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[This Message Has Been Edited By SleepyHead On March 22, 2002 05:16 AM]

[SleepyHead]

THREE-ALARM CHILI

<UL TYPE=SQUARE>1 lb top sirloin, coarsely ground
1 medium white onion, chopped
1 large clove garlic, minced
1 medium bell pepper, seeded and chopped
3 tbsp chili powder
1/2 tbsp ground cumin
1 tsp crushed dried oregano
1 14 1/2 oz can no- salt added crushed tomatoes
1/2 cup low-sodium canned beef broth[/list]

Topping:
<UL TYPE=SQUARE>1/2 cup plain nonfat yogurt
2 tbsp minced fresh cilantro
1 tsp chili powder
1/8 tsp cayenne pepper[/list]

Put the ground sirloin in a Dutch oven or large saucepan
over medium heat. Cook, stirring, until beef is no longer
pink. Drain off any fat or juices. Measure 2 tablespoons of
the onion; set aside. Put remaining onion, garlic, and bell
pepper into the pot and cook, stirring, for 5 minutes. Stir in
chili powder, cumin, oregano, tomatoes with their liquid, and
beef broth. Lower heat to simmer and cook, covered, until meat
and vegetables are tender, about 35 to 45 minutes.
Meanwhile, finely mince the reserved onion. Place in a small bowl
and stir in remaining topping ingredients. Set aside.
When chili is done, ladle into bowl and offer topping to spoon onto
each serving. Makes 4 servings.

Nutritional Information per serving:Calories 252 (26%from fat);
31 g protein, 8 g total fat, 17 carb, 4 fiber, 75 mg cholesterol,
147 mg sodium
Exchanges: 3 1/2 lean meat; 1 carbohydrate (3 vegetable)


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Bountiful Harvest Cider


<UL TYPE=SQUARE>3 cups unsweetened apple juice
1 cup unsweetened orange juice
4 cups Diet Mountain Dew
2 tbsp sweetener of choice
1 tbsp Brown Sugar Twin (or diabetic brown sugar)
1 tsp Jo's Apple Pie Spice[/list]

In a large saucepan, combine apple juice, orange juice
and Diet Mountain Dew. Add Sugar Twin, Brown Sugar
Twin and JO's Apple Pie Spice. Mix well to combine.
Cook over medium heat for 10 minutes, stirring often.
Serves 8 (1 cup).

Each serving equals: 56 calories; 4 grams sodium;

14 grams carbohydrates

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Spice Oatmeal Cookies

Boil 1 cup water and 2 cups raisins. Cool for 5 minutes.
Add 4 tbsp sweetener, 1/2 cup butter, 1/2 tsp salt, 1/4 tsp
allspice, 1/2 tsp cinnamon, 1/8 tsp nutmeg, 2 1/2 cups
oatmeal, 1/2 cup chopped nuts, and 1 tsp baking soda.
Form into balls and bake on lightly greased cookie sheet
for 15 minutes at 325 degrees.

No Nutritional Information Available.

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

DIVINITY

<UL TYPE=SQUARE>2 cups sugar
1/2 cup water
1/2 cup corn syrup
1 egg white, stiffly beaten
1 tsp vanilla
pinch of salt
food coloring, optional[/list]

Beat the egg white in a large bowl and set aside. In a
saucepan, boil the sugar, water and syrup while stirring
gently. The mixture is done at 235 degrees or if it forms
a soft ball when a tablespoon is dropped into cold water.
Pour the mixture over the beaten egg white, beating
continually. Add vanilla, nuts and a pinch of salt. Add a
few drops of food coloring if desired. Beat this mixture
until it is almost hard, then drop by the teaspoonful onto
waxed paper. Makes about 35-40 pieces.

Per Serving: 48 Calories; 13 gr carbohydrates;
6 mg sodium

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[Drumhead15]

awww... that was really sweet of you to put this on here!

------------------
other girls were never quite like this....

[SleepyHead]

Gingerbread Men (From The Diabetic Cookbook)

<UL TYPE=SQUARE>2 cup wheat flour; whole-grain
1/4 tsp salt
1 tsp baking powder
1 tsp baking soda
2 cup bran
3 tsp ground ginger; or to taste
1 tsp allspice
1 tsp ground cinnamon
1/3 cup margarine
6 tbsp sugar substitute of your choice
1 egg; beaten
3 tbsp orange juice
1 tsp diet margarine; to grease[/list]

Heat oven to 350 F. Mix flour, salt, baking powder and baking
soda, bran and spices together, then rub in margarine until the
mixture resembles fine breadcrumbs. Stir the sweetener into
the egg and orange juice and beat into the flour mixture. Knead
well, and roll out thinly on floured board. Using a cutter, cut into
gingerbread men shapes (or other shapes) and place on greased
cookie sheets. Bake for 15-20 min or until crisp and lightly
browned. Cool on a wire tray and store in an airtight container.
Makes 20 gingerbread men.

Per gingerbread man: 95.4 cal, 3.9 g fat 33% calories from fat

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Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Mulled Cider

<UL TYPE=SQUARE>1 quart apple cider or apple juice
1/2 cup water
5 whole cloves
5 cinnamon sticks
3 packets or 1 teaspoon sweetener of choice
1/4 tsp ground ginger
1/4 tsp ground nutmeg[/list]

In a large saucepan over medium heat, bring all the
ingredients to a boil. Reduce the heat and simmer 20
minutes. Strain the mixture, reserving the cinnamon
sticks. Place 1 cinnamon stick in each of 5 mugs and
pour 3/4 cup hot cider into each mug.

Per serving: Calories 105; Protein &lt;1 gram; Fat &lt; 1 gram;
Sodium 10 mg; Carbohydrate 28 grams
Exchanges: 2 Fruits

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

CUCUMBER-CARROT PINWHEELS

<UL TYPE=SQUARE>whole cucumbers, unpeeled
whole carrots, peeled[/list]

Cut cucumber in 3" lengths. Hollow out seeded middle section.
Push a carrot into the hollowed out center of the cucumber.
Slice the cucumber/carrot wheels into 1/2-inch slices. You
end up with a cucumber slice with a carrot center. Looks
very attractive as a garnish and is fat free and tasty!!

TIP: Try scoring the cucumber skin before cutting for an
even more interesting look. Run a fork lengthwise down the
cucumber skin all around the cucumber. Actually, this method
makes pretty cucumber slices with or without skin.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Tibetan Steamed Dumplings (Momos)

DOUGH
<UL TYPE=SQUARE>3 cups all purpose flour
1 cup water[/list]

VEGETARIAN FILLING
<UL TYPE=SQUARE>Chopped cabbage
Chopped bok choy
Chopped tofu
Chopped green onion
Grated ginger
Minced garlic[/list]

MEAT FILLING see "Anybody Hungry?"

Preparation:
Mix flour and the water; knead and form into a ball. Let rise covered
with a wet towel or plastic wrap for 30 min.
Bring a large pot of water to the boil. Cut dough into 12-18 pieces
and roll into small flat circles.Mash together all filling
ingredients. Place a spoonful of filling on each dough circle,
folding over and crimping to seal. Place momos in a steamer and steam
on high for 30 min. Serve with a mild tomato salsa, "Tsal," made from
chopped tomatoes, cilantro, green onions and garlic, and/or Sriracha
sauce and/or soy sauce.

In Tibet, these momos would be made with a flour ground from roasted
barley called "Tsampa".

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[joe]

still hungry and overweight?
try the high protein/low carb diet.
i lost 70 lbs last year.
e-mail me for details

chefjoehttp://www.beatlelinks.net/ubb/smilies/pimp.gif

------------------

[SleepyHead]

The last time I tried this diet, it worked well for me, too. I lost 60 pounds in just over 3 months. I loved my breads and veggies, though, so after I got down the weight to a more acceptable "heavy", I relapsed.

I have recently begun this diet again (I just can't afford to buy bigger clothes, and my pants are taking on a definite "high-water" appearance...) I'll let you know how it turns out. Incidentally, I always gained weight (and uncomfortably fast) on veggie and high-carb diets. No more of those for me, thank you very much.

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[joe]

most people don't lose weight on veggie and high-carb diets.
good luck and good health, sleepy.

------------------

[SleepyHead]

Very Low-fat Ranch Dressing

Ingredients:
<UL TYPE=SQUARE>2/3 cup low-fat cottage cheese
1/8 tsp. garlic and / or onion powder
1 to 2 tsp. white wine vinegar or tarragon vinegar
2 tablespoon non-fat milk
1 tablespoon chives, chopped [/list]

Preparation:
Puree all ingredients in blender. Refrigerate in tightly sealed
container.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

STRAWBERRY-ORANGE CHICKEN SALAD

<UL TYPE=SQUARE>2 cups fresh spinach -- torn
2 cups leaf lettuce -- torn
3/4 cup cooked chicken -- cubed
2/3 cup fresh strawberries -- sliced
1 medium orange -- peeled and sectioned
1/4 cup strawberry syrup
2 tbsp red wine vinegar
1/4 cup cashews[/list]

Divide spinach and lettuce among 2 salad plates. Arrange
chicken, strawberries, and oranges on lettuce. Combine
syrup and vinegar; drizzle over salads. Top with cashews.
Makes 2 servings.

Nutritional Information Per Serving:
245 Calories; 11g Fat; 21g Protein;
19g Carbohydrate; 5g Dietary Fiber;
45mg Cholesterol; 72mg Sodium.

Exchanges:
1/2 Starch; 2 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat



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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

PB BALLS

(Slowly absorbed carbohydrates to help prevent
nighttime hypoglycemia)


<UL TYPE=SQUARE>8 tbsp corn starch
8 tbsp peanut butter
1 oz of Rice Krispies
1 tbsp chocolate chips (1 oz.)
1-1/2 tbsp of Equal (or sweetener of your choice)
1/4 cup cold water (more if necessary)[/list]

Place ingredients in a bowl and mix. Form into 8 round
balls of equal size and refrigerate. Serving size is 1 (one) ball.

Nutritional Information Per Serving:
153 Calories;4 g protein;
16 g Carbohydrates; 9 g Fat



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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Crab Melt

<UL TYPE=SQUARE>4 ounces coked crabmeat, flaked
2 tbsp chopped red bell pepper
1 medium green onion and top, thinly sliced
2 tbsp fat-free mayonnaise
2 tbsp fat-free sour cream
1/4-1/2 tsp dried dill weed
1-2 tsp lemon juice
2 slices (3/4 oz each) fat-free American cheese
salt and pepper to taste[/list]

Mix crabmeat, red bell pepper, green onion, mayonnaise,
sour cream and dill weed in small bowl; season to taste
with salt and pepper and lemon juice. Spread on slices
of bread of your choice and top with cheese. Bake at
400 F degrees, or broil, until sandwiches are warm and
cheese is melted. Makes 2 servings.

Nutritional Information Per Serving: Calories 182; Fat 2 g;
sodium 786 mg; Carbohydrates 21 g; Cholesterol 67 mg

Exchanges: 2 Meat; 1 Bread


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

BEEF CHOP SUEY

<UL TYPE=SQUARE>1 lb beef round steak;
1 tbsp vegetable oil;
1 tsp sesame oil;
1 tbsp low-sodium soy sauce;
3 celery stalks; thinly sliced -diagonally
2 medium size onions; sliced
1 cup chicken broth
2 cups bean sprouts; rinsed[/list]

Trim any fat from steak and dice. In a large non-stick skillet
or wok, heat oils and stir-fry meat over high heat 1 minute.
Stir in soy sauce. Remove meat with a slotted spoon and
keep warm. Add celery, onions and broth to the skillet. Bring
to a boil, reduce heat and cook 5 minutes. Add bean sprouts.
Cook 3 minutes more, then return meat and stir to heat.
Makes 4 servings.

Nutritional Information Per Serving: Calories 243; Cholesterol 64mg;
Carbohydrates 9g; Protein 28g;
Sodium 200mg; Fat 11 grams

Exchanges: 3 Meat/2 Vegetable


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Low Fat Black Forest Cake

Ingredients:
<UL TYPE=SQUARE>2 cups cake flour
1 cup unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups packed brown sugar
2 eggs
1 egg white
1 cup prune puree ( see Below )
3/4 cup nonfat milk
4 teaspoons vanilla
1 cup boiling water
2 tablespoons instant espresso coffee powder
2 teaspoons baking soda
2 cups frozen pitted unsweetened dark sweet cherries, thawed,
drained, chopped
1/2 cup chopped toasted walnuts
Powdered sugar, for dusting (optional)
Additional cherries (fresh or frozen), and mint sprig, for garnish[/list]

Preparation:
Heat oven to 350 degrees. Coat a 3- to 4-quart Bundt or other tube
pan with vegetable cooking spray. Into large bowl sift flour, cocoa,
baking powder and salt; mix in brown sugar. In another bowl whisk
eggs with prune puree, milk and vanilla. Pour boiling water into
measuring cup; stir in espresso powder and baking soda. Stir egg
and water mixtures into flour mixture; mix just until blended. Pour
half the batter into pan; sprinkle cherries and walnuts evenly over
batter. Pour in remaining batter. Bake in center of oven about 45
minutes until pick inserted into cake comes out clean. Cool in pan
on rack 15 minutes; invert onto rack, remove pan and cool completely.
Dust with powdered sugar; place on serving plate. Fill cake center
with additional cherries and garnish with mint.

Prune puree: Combine 1 1/3 cups (8 ounces) pitted prunes and 6
tablespoons hot water in container of food processor. Pulse on and
off until prunes are finely chopped. Makes about 1 cup


------------------
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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Cucumber, Tomato, and Onion Salad

Ingredients:
<UL TYPE=SQUARE>2-3 large cucumbers, peeled and cut into 1-inch cubes
2 tomatoes, chopped
1/4 cup white onion, diced
1/4 cup fresh cilantro, chopped
1/4 cup lemon juice
1 T. olive oil
1 T fresh ginger, grated
2 fresh hot chili peppers, seeded and diced
1/4 tsp ground cumin
1/4 tsp ground coriander
1/2 tsp salt[/list]

Preparation:
Place cucumbers, tomatoes, onion, and cilantro on a platter and toss.
Combine remaining ingredients in a cruet and shake well. Pour over
salad and toss. Chill for about 1 hour before serving.



------------------
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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

PECAN WILD RICE

<UL TYPE=SQUARE>5 1/2 cups chicken broth
1 cup uncooked wild rice
1/2 cup thinly sliced greed onions
1/2 cup pecan halves
1 cup golden raisins
1/3 cup orange juice
1/4 cup chopped fresh parsley
2 tbsp olive oil
1 tbsp grated orange rind
3/4 tsp salt
1/4 tsp fresh ground pepper[/list]

Combine broth and rice in a medium saucepan;
bring to a boil. Reduce heat; simmer, uncovered,
45 minutes, and drain. Combine rice, green onions,
and remaining ingredients in a bowl. Toss gently.
Serves 6. Serving size: 3/4 cup.

Nutritional Information Per Serving: Calories 321; Protein 10g;
Fat 12.2g (sat. 1.5g);Carbohydrates 46.8g; Sodium 948mg
Exchanges: 3 Starch; 2 Fat


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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

BANANA CREAM PIE

<UL TYPE=SQUARE>1 graham cracker crust pie shell
3/4 cup evaporated skim milk
3 eggs
1/8 tsp salt
3/4 tsp vanilla
1 cup skim milk
1/3 cup diet sweetener
1 cup sliced bananas
1 tbsp lemon juice[/list]

Beat eggs and salt with evaporated milk, add skim milk
and sweetener. Cook on top of double boiler until mixture
is thick. Add vanilla, mix well, remove from heat. Toss
sliced bananas with lemon juice and arrange on pie shell.
Pour custard over bananas and chill until firm. Top each
serving with a dab of whipped topping. Serves 8.

Nutritional Information Per Serving: Calories 178; 9 g fat;
6 g carbohydrates
Exchanges: 1/2 bread, 2 fat, 1/2 milk


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

SWEET AND SOUR SHELLS

<UL TYPE=SQUARE>1 lb. uncooked small seashell macaroni
2 tbsp vegetable oil
3/4 cup sugar
1/2 cup wine vinegar
1/2 cup cider vinegar
1/2 C. water
3 tbsp prepared mustard
black pepper, to taste
1 2-oz. jar sliced pimentos
2 small cucumbers
2 small onions thinly sliced
18 lettuce leaves[/list]

Cook macaroni in unsalted water, drain, rinse with cold
water and drain again. Stir in oil. Transfer to 4-quart bowl.
Place sugar, vinegars, water, prepared mustard, pepper
and pimento in blender. Process at low speed 15 to 20
seconds, or just enough so flecks of pimento can be seen.
Pour over macaroni. Score cucumber peel with fork tines.
Cut cucumber in half lengthwise, then slice thinly. Add to
pasta with onion slices. Toss well. Marinate, covered, in
refrigerator 24 hours. Stir occasionally. Drain and serve
on lettuce. Yields 18,1/2 cup servings

NUTRITIONAL INFORMATION PER SERVING: Calories 149; Total fat, 2 grams;
Saturated fat, less than 1 gram;
Sodium, 33 milligrams


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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

BROILED LIVER AND ONIONS

<UL TYPE=SQUARE>1 tsp margarine
2 cups onions, thinly sliced
1 lb beef or calf liver, cut 1-1 1/2 inches thick
1/2 tsp salt
1/8 tsp pepper
non-stick vegetable spray
chopped parsley for garnish[/list]

Preheat broiler. Heat skillet; spray well with non-stick
vegetable spray and add margarine. Separate onions
into rings and sauté until golden brown. Rinse liver and
pat dry. Season with salt and pepper. Broil for 5 minutes
for medium, per side. Place liver on warm platter. Top
with onions and chopped parsley. Serves 4.

Nutritional Information Per Serving: calories 171; 5 g fat;
21 g protein; 3 g fiber;
9 g carbohydrates; 324 mg cholesterol

Exchanges: 2 1/2 lean meat; 1 vegetable


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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Sugar Free Butter Pecan Cookies
Serves: Makes 3 dozen cookies.

Ingredients:
<UL TYPE=SQUARE>3 cups biscuit mix
1/3 cup pecan pieces
1 cup pitted dates
2 egg whites
1/3 cup warm water
2 teaspoons vanilla
1/2 cup butter
fruit-sweetened jam
pecan halves (optional)[/list]

Preparation:
Preheat oven to 350 degrees.
Use a blender or food processor to chop pecan pieces until finely
ground. Sift biscuit mix, and stir in the pecans. Set aside.Use
blender or food processor to purée dates, gradually adding egg whites
and warm water. Beat several minutes until creamy. Melt butter, and
then stir in date cream and vanilla. Fold liquid ingredients into
biscuit mix. Stir only until blended. On an ungreased cookie sheet,
form dough into cookies 1/4" thickness by 2" diameter. Press a thumb
print into the middle of each. Decorate each cookie with 1/4 teaspoon
of jam and/or a pecan half. Bake at 350 degrees for 7-10 minutes
until touches of light brown can be seen.


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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Great Diabetic Chocolate Cake

Ingredients:
<UL TYPE=SQUARE>1 low fat chocolate cake mix
3 egg whites
1 can of diet Coke or diet caffeine free Coke[/list]

Preparation:
Bake according to box instructions

Topping:

Ingredients:
1 box fat-free sugar-free vanilla pudding
1 small carton of cool whip(Fat free or light)

Preparation:
Mix and ice the cake


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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Sugar Free Banana Cream Pie

Ingredients:
<UL TYPE=SQUARE>9" pie crust, brushed with egg whites, baked and cooled
2 medium-sized bananas
2 3/4 cups 1% milk( can use skimmed)
1 large package (6 serving size) banana sugar-free instant pudding
1/4 cup whipping cream ( or fat free Cool Whip)
1 packet Equal® (NutraSweet® as sweet as 2 teaspoons sugar)
1/2 teaspoon vanilla[/list]

Preparation:
Cut bananas into thick slices, about 1/4 inch each. Evenly cover the
bottom and the lower edges of the pie crust with banana slices.Beat
together milk and pudding mix for 1 to 2 minutes. Gently pour pudding
over the banana layer, and refrigerate. Allow 1 hour to gel. A little
whipping cream makes this pie rich and creamy. Those watching
calories or fat will find the pie quite delicious without topping.

For best results, wait until just before serving the pie to prepare
the topping. Beat the whipping cream until peaks form and then droop.
Add Equal® and vanilla. Beat until stiff. Top each slice with a small
dollop, or spread a thin layer over the entire pie.


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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Sugar-free Finger Jello

Ingredients:
<UL TYPE=SQUARE>4 tbsp gelatin
4 c fruit juice[/list]

Preparation:
Sprinkle gelatin over 1 cup of cold fruit juice and let stand one
minute. Heat remaining 3 cups fruit juice to boiling and add to
gelatin, stirring till dissolved. Pour into a lightly greased 13"-9"
pan and chill till firm, about 3 hours. Cut into squares, or use a
cookie cutter to cut into shapes.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Sugar-free Popsicles
Serves: Makes 12.

Ingredients:
<UL TYPE=SQUARE>3/4 c plain yogurt
3/4 c milk
3/4 c frozen orange juice concentrate (or any other flavor that has
no added sugar)[/list]

Preparation:
Blend all ingredients with a whisk till smooth. Pour into a
popsicle tray and freeze till firm. Optional: add chunks of
fruit.

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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

No Sugar, No Fat Biscuits
Here is a no sugar, no fat recipe for biscuits
that is simple and good.
Serves: 6

Ingredients:
<UL TYPE=SQUARE>1 cup self-rising flour
1/2 cup non-fat milk
2 Tbsp non-fat mayonnaise [/list]

Preparation:
Mix, fill 6 muffin cups, bake 15-20 minutes, or until golden.
This batter is good for using as dumplings in stews, and as a biscuit
topping on casseroles. Made a little thinner, it can be spread over
meat pies as a non-fat crust.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Fat Free Date Bran Bread
This will stay good for about a week and is a very
filling on the go breakfast.
Serves: Makes 2 loaves.

Ingredients:
<UL TYPE=SQUARE>3/4 lb dates diced
( or any dried fruit like apricots, cranberries, etc.)
1 tsp vanilla
2 c boiling water
2 eggs
3/4 c raw sugar or brown
1+ 1/2 c whole wheat flour
2 tsp baking powder
1 tsp baking soda
2 c white flour
2 c whole bran
1 c nuts or sunflower seeds
1/4 tsp salt[/list]

Preparation:
Pour boiling water and vanilla over died fruit and let cool.
Beat eggs and sugar.Mix together flours, soda, baking powder and salt.
Fold 1 c of flour mixture into egg mixture and about 1/2 of dates and
water.Repeat alternating mixes until all are combined.
After everything else is mixed add bran and nuts. This makes a very
stiff dough.Cook for about 50 min at 350.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

SCALLOPED POTATOES

<UL TYPE=SQUARE>1 lb Potatoes; (about 3 med)
2 tbsp all-purpose flour
1/2 tsp salt
1/2 tsp freshly ground pepper;
2 tbsp margarine;
3 tbsp onion; finely chopped
hot water[/list]

Preheat oven to 400 F degree. Prepare a 1 1/2 qt casserole
dish with vegetable pan coating. Slice potatoes crosswise
in 1/8-inch slices. Mix together flour, salt, and pepper. Place
half of the potatoes in prepared casserole. Dot with half the
margarine, sprinkle half the seasoned flour on top, then half
the onion. Repeat with remaining potatoes and ingredients.
Pour enough hot water in, at one corner only, so that the water
barely comes to the top of the potatoes. Cover and bake 50
minutes; then uncover and bake for another 25-30 minutes or
until potatoes are browned and tender. Makes 5 servings.

Nutritional Information Per Serving: Calories 117; 5 g fat;
2 g protein; 17 g carbo;
17 g cholesterol

Exchanges: 1 starch; 1 fat


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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

POPEYE POT PIE

<UL TYPE=SQUARE>10 oz fresh spinach or 12 oz frozen
1/4 cup onion; chopped
2 eggs; well beaten
2 tbsp parmesan cheese, grated
1 cup 2% milk
1/2 tsp salt
1/3 cup celery; chopped
1/2 tsp nutmeg[/list]

Wash fresh spinach and discard stems. Steam in a
covered saucepan over low heat until the leaves are
wilted. Drain in a colander or sieve, press out liquid
and chop spinach. (OR Thaw frozen chopped spinach
and press out liquid.)

Mix remaining ingredients together, then fold in spinach.
Pour mixture into a well greased 9 inch pie plate. Bake
at 375 F for 45 minutes or until a knife inserted in the
middle comes out clean. Cut into 6 wedges and serve
warm.

Nutritional Information Per Serving:71 calories, 5 g carbo;
3 g Fat; 6 g protein

Exchanges:
1 Meat (protein),
1/2 fruit & vegetable,
1 Starch


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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Sweet and Sour Chicken (Low Fat)

This classic dish is sweet, yet tangy and chock
full of vegetables. Serve it over rice.
Serves: 4

Ingredients:
<UL TYPE=SQUARE>3 tablespoons rice wine vinegar
3 tablespoons granulated sugar
3 tablespoons ketchup
1 tablespoon low-sodium soy sauce
1 cup sliced carrots
1 cup broccoli florets
10 ounces skinless boneless chicken breasts, cut into 1" pieces
2 teaspoons cornstarch
2 teaspoons vegetable oil
1 large garlic clove, minced
1/2 teaspoon grated pared fresh ginger root[/list]

Preparation:
In medium bowl, combine vinegar, sugar, ketchup,
soy sauce and 1/2 cup water, stirring until sugar is dissolved; set
aside. In large pot, cook carrots and broccoli in boiling water
to cover, 3 minutes, until tender-crisp; drain and set aside. In
medium bowl, sprinkle chicken with 1 teaspoon of the cornstarch; toss
well to coat thoroughly. In large nonstick skillet, heat oil;
add chicken. Cook over medium- high heat, stirring frequently, 2
minutes, until lightly browned. Add garlic and ginger; cook, stirring
constantly, 1 minute longer. Add vinegar mixture; reduce heat to
medium. Cook, stirring frequently, 3 minutes, until chicken is cooked
through. Add carrots and broccoli; cook, stirring constantly, 1
minute longer. In small bowl, combine remaining 1 teaspoon cornstarch
with 1 tablespoon cold water, stirring until cornstarch is dissolved;
stir into chicken mixture. Bring mixture to a simmer; cook,
stirring constantly, 1 minute, until slightly thickened.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Chicken And Peppers In Orange Balsamic Sauce (Low Fat)
Serve on egg noodles and sprinkle both the rice
and the chicken with chopped fresh parsley.
Serves: 4

Ingredients:
<UL TYPE=SQUARE>1 tablespoon olive oil
1 cup thinly sliced red onion
2 cloves garlic, thinly sliced
1 red pepper, cut in thin slices
1 green pepper, cut in thin slices
1 pound boneless chicken breasts, cut in thin strips
3/4 cup orange juice
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1 teaspoon honey
2 teaspoons cornstarch dissolved in 1 tablespoon water[/list]

Preparation:
Heat the oil in a large nonstick skillet over medium high. Add the
onion, garlic, red and green peppers and cook, stirring frequently, 4
minutes, or until the vegetables are softened.Add the chicken and
cook, stirring, until the chicken is golden and nearly cooked
through, 4 to 5 minutes.Meanwhile, combine orange juice, vinegar,
salt, honey and dissolved cornstarch in a bowl (or in a 2-cup glass
measure). Pour mixture into skillet and cook 2 to 3 minutes, or until
chicken is cooked through and sauce is thickened and coats all the
vegetables and chicken evenly. Serve immediately.


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Korean Barbecued Beef (Low Fat)

Ingredients:
<UL TYPE=SQUARE>1 pound beef boneless top loin or sirloin steak
1/4 cup soy sauce
3 tablespoons sugar
2 tablespoons sesame or vegetable oil
1/4 teaspoon pepper
3 green onions, finely chopped
2 cloves garlic, chopped [/list]

Preparation:
Trim fat from beef steak. Cut beef diagonally across grain into
1/8-inch slices. (Beef is easier to cut if partially frozen, about 1
1/2 hours.) Mix remaining ingredients in medium glass or plastic
bowl. Stir in beef until well coated. Cover and refrigerate 30
minutes. Drain beef. Heat wok or 10-inch skillet over medium heat
until hot. Add beef; stir-fry 2 to 3 minutes or until brown. Serve
beef with hot cooked rice if desired.


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Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

Crab Louis

<UL TYPE=SQUARE>1 1/2 lbs. lump crabmeat
1/2 cup low-fat mayonnaise
2 tbsp evaporated skim milk
2 tbsp chili sauce
1 tbsp lemon juice
2 tbsp diced green pepper
3 tbsp minced scallions
Romaine lettuce leaves[/list]

Combine all ingredients. Set crabmeat on top of romaine
lettuce leaves and serve. Makes 6 (3 oz.) servings.

Nutritional Information Per Serving: Calories 143;
Fat 3g;
Cholesterol 96mg;
Sodium 529mg;
Carbohydrate 8g

Exchanges:3 Very Lean Meat, 1/2 Starch


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Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)

[SleepyHead]

TEX-MEX SWEET CORN

<UL TYPE=SQUARE>2-3 tbsp margarine
1/2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp dried oregano
1/4 tsp garlic powder
1/8 tsp cayenne pepper
6 ears fresh corn, cooked, warm
salt to taste
finely chopped cilantro for garnish if desired[/list]

Melt margarine in small saucepan; stir in chili powder,
cumin, oregano, garlic powder, and cayenne pepper.
Brush margarine mixture on corn; sprinkle lightly with
salt and cilantro.

Nutritional Information Per Serving: Calories 153;
Fat 4.8 g;
Sodium 52 mg;
Carbohydrates 28

Exchanges: 1 Fat



------------------
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Our Lady's Psalter (http://ourladyspsalter.50megs.com)
Bearkat77's Beatlemaniac Page (http://bearkat77.www9.50megs.com)
Bearkat77's Tribute to John Lennon (http://bearkatjl.50megs.com)
Bearkat77's Tribute to Ringo Starr (http://bearkatrs.50megs.com)