2002
KWQC-TV6 Recipes
This page was updated
May 17, 2006 at 09:27
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Table of Contents
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APPETIZERS/BEVERAGES
04/08/2002 CARIBBEAN MILK COOLER - MOLLY PELZER
12/09/2002 CHEESECONES - MIDWEST DAIRY COUNCIL
11/14/2002 CRANBERRY MARGARITA - PETER HARMAN
12/02/2002 EASY HORS D'OEUVRES - PEG TERREY
05/16/2002 GINGER LEMONADE - SUMMER GRILLING
12/11/2002 HOT CRAB FONDUE
12/16/2002 NO FRY HOLIDAY CRAB CAKES - HAPPY DIABETIC CHEF
06/26/2002 PAULA'S SUGAR FREE HOMEMADE LEMONADE
04/26/2002 PROTEIN POWER PLUS SMOOTHIE
07/31/2002 SALMON SEVICHE - MIKE REEH
06/18/2002 SMOKED SALMON SPREAD
05/16/2002 SMOOTHIES - JANE REINHARDT-MARTIN
04/11/2002 SOUTHWESTERN CHEESECAKE
05/17/2002 STRAWBERRY SALSA
BREADS
02/11/2002 CALYPSO CRAB CAKES W/FRESH MANGO-PAPAYA RELISH
08/21/2002 HONEY'S WHOLE WHEAT MOLASSES BREAD - PETER HARMAN
12/04/2002 HORSERADISH CRUST - JOHNNY'S
12/04/2002 MAYTAG BLUE CHEESE CRUST - JOHNNY'S
12/04/2002 PARMESAN CRUST - JOHNNY'S
05/23/2002 SIMPLE WHITE BREAD - JOANNA LUND
DESSERTS
10/31/2002 CANDY PUMPKINS - BRIAN WECKERLY
10/31/2002 CARAMEL POPCORN BALLS - BRIAN WECKERLY
08/13/2002 CARROT CAKE MAKEOVER - HAPPY DIABETIC CHEF
10/31/2002 CAT LITTER COOKIES - BRIAN WECKERLY
12/19/2002 CHOCOLATE OAT BARS - JOANNA LUND
12/16/2002 CHOCOLATE-COVERED CHERRY CORDIAL PIE - JOANNA LUND
10/21/2002 CINNAMON CHIP FRENCH TOAST (GREAT HARVEST BREAD CO.)
12/10/2002 CRANBERRY SUNDAES - JOANNA LUND
12/23/2002 CRANBERRY-APPLE WALNUT PIE - JOANNA LUND
10/01/2002 CREME BRULEE
02/11/2002 CREOLE BANANA NUT CRUNCH BREAD PUDDING W/CREAMY BROWN SUGAR SAUCE
07/03/2002 DANG! THAT'S GOOD ROOT BEER FLOAT CAKE - MIKE REEH
10/14/2002 DIABETIC FUDGE - THE HAPPY DIABETIC CHEF
05/15/2002 DOUBLE CHOCOLATE BARS
09/30/2002 EASY-AS-PIE BLUEBERRY COBBLER
09/13/2002 ESPRESSO BROWNIES - HAPPY DIABETIC CHEF
08/26/2002 FRESH BAKED APPLE CRISP - HAPPY DIABETIC CHEF
07/10/2002 FRESH PEACH FLAMBE - MIKE REEH
10/16/2002 FROZEN PUMPKIN TREATS - JAN TEMPLE
10/31/2002 GHOST PUDDING - BRIAN WECKERLY
12/19/2002 GRAHAM CRACKER DELUXE COOKIES - JOANNA LUND
10/09/2002 GRANDMA'S APPLE CRISP - MIKE REEH
10/31/2002 GUMMY WORM SNACKS - BRIAN WECKERLY
05/23/2002 HAWAIIAN RHUBARB MERINGUE PIE - JOANNA LUND
12/05/2002 HOMEMADE SALTWATER TAFFY
11/15/2002 JANE'S FLAXSEED COOKIES
12/03/2002 KATHY'S SCRUMPTIOUS CHOCOLATE FUDGE - JOANNA LUND
02/14/2002 LORI'S ALMOND-CHERRY SCONES
02/14/2002 LORI'S CAPPUCCINO-CHIP SCONES
02/14/2002 LORI'S MOCHA-KISS SCONES
12/30/2002 LORI'S TOUCHDOWN SCONES
02/21/2002 LUSCIOUS LEMON BARS - JOANNA LUND
10/11/2002 MINCE TARTS - JOANNA LUND
09/12/2002 NORITA'S JUMBO CINNAMON ROLLS
02/21/2002 PAPA'S PECAN TASSIES - JOANNA LUND
05/23/2002 PARTY TIME RHUBARB RICE PUDDING - JOANNA LUND
06/26/2002 PAULA'S PERFECT PARFAIT OF LOVE
03/23/2002 PEANUT BUTTER CUP PIE - JOANNA LUND - WOMEN'S HEALTH & LIFESTYLE FAIR
09/27/2002 PUMPKIN PIE CAKE BARS - HAPPY DIABETIC CHEF
10/30/2002 PUMPKIN PIE CRUNCH - MIKE REEH
05/23/2002 QUICK STRAWBERRY PUDDING PARFAIT - JOANNA LUND
10/31/2002 SPIDERS - BRIAN WECKERLY
12/19/2002 STOVETOP COOKIES - JOANNA LUND
05/17/2002 STRAWBERRY BANANA DELIGHT
05/23/2002 STRAWBERRY LEMON TRIFLE - JOANNA LUND
05/23/2002 STRAWBERRY PEAR SURPRISE PIE - JOANNA LUND
10/17/2002 STREUSEL TOPPED PUMPKIN PIE PIE - JOANNA LUND
05/24/2002 STUFFED STRAWBERRIES
01/10/2002 THE ORIGINAL HOME-BAKED GIRL SCOUT COOKIE (CIRCA 1922)
08/23/2002 TRIFLE - SHEILA CRAIG
12/27/2002 WHITE CHOCOLATE-COVERED CHERRY CHEESECAKE - JOANNA LUND
10/31/2002 WITCHES' BROOM STICKS - BRIAN WECKERLY
ENTREES
03/20/2002 ANDOUILLE SAUSAGE & CORNBREAD STUFFED PORK LOIN - CHEF JEFF RYSER
08/02/2002 BACON-WRAPPED SHRIMP ON THE BARBIE - PETER HARMAN
03/21/2002 BARBEQUED SHRIMP - THE HAPPY DIABETIC CHEF
05/22/2002 BBQ SHRIMP - RED CROW
03/15/2002 CAJUN MEATLOAF
10/02/2002 CARAMEL APPLE PORK LOIN - MIKE REEH
06/19/2002 CATFISH FINGERS CZRINA - MIKE REEH
10/24/2002 CHEESY CHICKEN BISCUIT SANDWICHES
11/18/2002 CHEF SMITH'S SALMON
12/06/2002 CHICKEN FOR A HAPPY HEALTHY CROWD - THE HAPPY DIABETIC CHEF
04/24/2002 CHICKEN LIMONE - MIKE REEH
01/24/2002 CHICKEN RIBS
04/02/2002 CHOCOLATE RASPBERRY STUFFED FRENCH TOAST
03/14/2002 CHURCH SUPPER CHICKEN & WILD HOT RICE DISH - JUDITH FERTIG
10/24/2002 CLASSIC CHICKEN TIKKA MASALA
07/17/2002 COCONUT SHRIMP W/PINEAPPLE SALSA - CHEF JEFF RYSER
05/01/2002 COUNTRY-STYLE SAUSAGE RIGATONI - MIKE REEH
09/30/2002 CRANBERRY CHICKEN
01/23/2002 FETTUCCINI CARBONARA - MIKE REEH
05/22/2002 GARLIC & PARSLEY MARINATED BEEF - RED CROW
04/02/2002 GREEK OMELET
06/26/2002 GRILLED CITRUS CHICKEN -THE HAPPY DIABETIC CHEF
05/16/2002 HONEY MUSTARD KABOBS - SUMMER GRILLING
11/14/2002 IOWA PORK CHOPS - PETER HARMAN
02/21/2002 JUST "RITE" LOOSE MEAT SANDWICHES - JOANNA LUND
05/14/2002 LOBSTER ALFREDO - THE LODGE
06/18/2002 MARINATED SALMON STEAKS
04/17/2002 MEDITERRANEAN SHRIMP AND PASTA STIR FRY-MIKE REEH
09/04/2002 MOLE POBLANO - STEVE HALL
08/21/2002 MONGOLIAN PORK BURGERS - PETER HARMAN
03/06/2002 MR. MIKE'S PAELLA (SHRIMP, MUSSELS)
02/20/2002 PAN-SEARED SALMON W/GREEN ONION & MUSHROOM - MIKE REEH
10/23/2002 PECAN CRUSTED CHICKEN BREAST W/WILTED GREENS AND CREOLE DRESSING
06/12/2002 PEPPERED SALMON W/CRAB SALAD & AVOCADO DRESSING
11/04/2002 PORK CHOP BAKE OF LOVE - HAPPY DIABETIC CHEF
10/16/2002 PORK CHOPS W/RED ONION GRAVY & SMASHED SWEET POTATOES - MIKE REEH
02/06/2002 POTATO CRUSTED TILAPIA - JEFF RYSER
06/13/2002 PROSCIUTTO-WRAPPED SEA SCALLOPS
11/14/2002 RED CURRY & COCONUT MILK SHRIMP - PETER HARMAN
07/10/2002 ROASTED VEGETABLES & PASTA - MIKE REEH
05/15/2002 ROSEMARY CHICKEN PORTABELLA - MIKE REEH
09/18/2002 SALMON FIORENTINO
06/18/2002 SALMON LOAF
01/25/2002 SALMON THE OTHER PINK MEAT - PETER HARMON
04/04/2002 SALMON W/BOETJE'S MUSTARD
05/08/2002 SAN FRANCISCO SEA SCALLOP STIR FRY - MIKE REEH
06/05/2002 SAUSAGE & SHRIMP JAMBALAYA - MIKE REEH
07/23/2002 SAUTEED WALLEYE WITH LIME BUTTER & CRISP FRENCH FRIED LEEKS
03/13/2002 SCALLOPINI OF VEAL TUSCAN STYLE - MIKE REEH
01/16/2002 SESAME GINGER CHICKEN - MIKE REEH
08/28/2002 SOUTHERN FRIED CATFISH - MIKE REEH
02/27/2002 SOUTHERN FRIED CATFISH W/BLACKEYE PEAS - MIKE REEH
05/29/2002 SOUTHWESTERN PORK CUTLET MONTEREY - MIKE REEH
10/08/2002 SPAGHETTI SAUCE - THE HAPPY DIABETIC CHEF
10/07/2002 SPANISH PAELLA - CHEF CHRIS CARTON
12/04/2002 STEAK DEBURG0 - JOHNNY'S
01/30/2002 STEAK DEBURGO - MIKE REEH
06/26/2002 SUMMER SALAD BURRITOS - THE HAPPY DIABETIC CHEF
04/01/2002 THE STACK - MICHAEL OSBORN
11/14/2002 TOBY TURKEY SANDWICH - PETER HARMAN
05/22/2002 TUNA NICOISE - RED CROW
10/29/2002 TUNA NOODLE CASSEROLE - HAPPY DIABETIC CHEF
11/12/2002 TURKEY & STUFFING CASSEROLE - GREAT HARVEST BREAD CO.
10/08/2002 VEGETARIAN SPAGHETTI - THE HAPPY DIABETIC CHEF
01/29/2002 WILD MUSHROOM BEEF STEW
MISCELLANEOUS
01/17/2002 "PUFF" FABRIC WREATH - REBECCA WOOD
05/16/2002 BAR-B-QUE SAUCE - SUMMER GRILLING
05/23/2002 BREAD & BUTTER PICKLES - JOANNA LUND
07/23/2002 BRUSCHETTA WITH ITALIAN TOMATO SPREAD
03/29/2002 BUNNY EGGS - FOREST OF FLOWERS
03/12/2002 CAN-TAINER CLOCKS - REBECCA WOOD
11/29/2002 CHEESE FONDUE (AVANTI)
07/10/2002 CHEF MIKE'S CITRUS BBQ SAUCE - MIKE REEH
08/02/2002 CHINAMAN'S GINGER SAUCE - PETER HARMAN
02/04/2002 DECORATING WITH ROLLED FONDANT
01/31/2002 DRAIN AND DUMP DIP
10/16/2002 FIVE LITTLE JACK-O-LANTERNS- JAN TEMPLE
05/17/2002 FRUITED BUTTER
12/19/2002 GINGERBREAD HOUSE - BILL WECKERLY
05/16/2002 GRILLED FRUIT MEDLEY - SUMMER GRILLING
01/07/2002 HOME HARDWARE CLEANING RECIPES & TIPS
08/02/2002 JACK DANIEL'S BARBEQUE SAUCE - PETER HARMAN
10/17/2002 JO'S SWEETENED CONDENSED MILK - JOANNA LUND
08/21/2002 MANGO MAYONNAISE - PETER HARMAN
02/27/2002 NO SEW APPLIQUED TABLECLOTH & NAPKINS-REBECCA WOOD
08/20/2002 PEACH MASKS & MOISTURIZER
04/03/2002 PICK A BETTER SNACK - APRIL 2002 - JAN TEMPLE
08/07/2002 PICK A BETTER SNACK - AUGUST 2002 - JAN TEMPLE
12/04/2002 PICK A BETTER SNACK - DECEMBER 2002 - JAN TEMPLE
02/07/2002 PICK A BETTER SNACK - FEBRUARY 2002 - JAN TEMPLE
01/09/2002 PICK A BETTER SNACK - JANUARY 2002 - JAN TEMPLE
07/03/2002 PICK A BETTER SNACK - JULY 2002 - JAN TEMPLE
06/05/2002 PICK A BETTER SNACK - JUNE 2002 - JAN TEMPLE
03/06/2002 PICK A BETTER SNACK - MARCH 2002 - JAN TEMPLE
05/08/2002 PICK A BETTER SNACK - MAY 2002 - JAN TEMPLE
11/13/2002 PICK A BETTER SNACK - NOVEMBER 2002 - JAN TEMPLE
09/09/2002 PICK A BETTER SNACK - SEPTEMBER 2002 - JAN TEMPLE
01/03/2002 PIPE CLEANER WHOS
10/30/2002 PUMPKIN-PATCH DOG BISCUITS
02/08/2002 RED, WHITE & BLUE FONDUE - MOLLY PELZER
11/07/2002 SOUTH OF THE BORDER SPINACH DIP - GREAT HARVEST BREAD CO.
02/01/2002 SUPERBOWL DIPS
11/27/2002 SWEET & SOUR BEANS - HOLIDAY FAVORITES
01/31/2002 TABLETOP TOPIARIES - REBECCA WOOD
01/03/2002 TEA BOX SNOWMAN
01/03/2002 TOOTH FAIRY TOTE
11/13/2002 VEGETABLE CASSEROLE - HOLIDAY FAVORITES
06/26/2002 WATERMELON SALSA- THE HAPPY DIABETIC CHEF
04/01/2002 WEDDING EMERGENCY KIT SUGGESTIONS
05/23/2002 WINTER BLUEBARB JAM - JOANNA LUND
SOUPS/SALADS
08/15/2002 BEEF PASTA GARDEN SALAD - JOANNA LUND
08/21/2002 BIG ISLAND SLAW - PETER HARMAN
01/09/2002 BROCCOLI-CHEDDAR SOUP - MIKE REEH
01/02/2002 CHICKEN TORTILLA SOUP - MIKE REEH
01/29/2002 CHILLY DAY BEEF CHILI
07/30/2002 CRAB & LEMON PEPPER BOW TIE SALAD
09/30/2002 CRISPY SPINACH AND SHRIMP SALAD
07/30/2002 DELIGHT N' LIVELY LOBSTER SALAD
11/20/2002 EVELYN'S CRANBERRY SALAD - HOLIDAY FAVORITES
08/15/2002 FRENCH CHICKEN-PASTA SALAD - JOANNA LUND
11/07/2002 FRONTIER SOUPS - MICHIGAN SKI COUNTRY CHILI - GREAT HARVEST BREAD CO.
10/25/2002 GOLDEN GATE APPLE SALAD - JOANNA LUND
05/16/2002 GRILLED ROMAINE LETTUCE - SUMMER GRILLING
08/15/2002 INDY HAM PASTA SALAD - JOANNA LUND
06/18/2002 ITALIAN SALMON PASTA SALAD
03/27/2002 KICKED UP WILTED SALAD - MIKE REEH
07/30/2002 LONG ISLAND CRAB SALAD
02/13/2002 MARDI GRAS GUMBO - MIKE REEH
11/15/2002 MEDITERRANEAN PASTA SALAD & MEDITERRANEAN VINAIGRETTE
09/25/2002 MUSCATINE BUTTERNUT SQUASH & APPLE SOUP - MIKE REEH
02/21/2002 ORANGE ALMOND SALAD - JOANNA LUND
06/18/2002 RANCH SALMON SALAD
05/23/2002 RHUBARB RASPBERRY SALAD - JOANNA LUND
08/15/2002 SOUTHWEST SPAGHETTI SALAD - JOANNA LUND
04/26/2002 STRAWBERRY SPINACH SALAD
05/17/2002 SUMMER DELIGHT SALAD
07/15/2002 SUMMER POTATO SALAD - HAPPY DIABETIC CHEF
08/28/2002 THUNDER BAY SWEET & SOUR COLE SLAW - MIKE REEH
11/07/2002 TOMATO BASIL SALAD IN BREAD BOWL - GREAT HARVEST BREAD CO.
05/17/2002 WALNUT ROMAINE STRAWBERRY SALAD
10/31/2002 WILD RICE AND CHICKEN SOUP - JOANNA LUND
VEGETABLES
08/14/2002 AMATO SWEET-SOUR EGGPLANT - MIKE REEH
08/07/2002 MOM'S EGGPLANT PATTIES - MIKE REEH
12/18/2002 RUM GLAZED SWEET POTATOES - HOLIDAY FAVORITES
11/06/2002 SWEET POTATO CASSEROLE - MIKE REEH
APPETIZERS/BEVERAGES
Printable Recipe
CARIBBEAN MILK COOLER - MOLLY PELZER
04/08/2002
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2 cups fat free milk or lowfat milk
2 cups unsweetened pineapple juice
1 tablespoon vanilla extract
1 tablespoon coconut extract
2 tablespoons sugar
Ice cubes
Mint sprigs, optional
In a blender container, combine all ingredients except ice cubes and mint and blend on high speed until frothy. Pour into 4 tall glasses filled with ice cubes.
Garnish with mint sprigs if desired.
Nutrition facts per serving: 170 calories, 5 g protein, 29 g carbohydrates, 0 g fat, 5 mg cholesterol, 60 mg sodium
Daily Value: 15% calcium
Printable Recipe
CHEESECONES - MIDWEST DAIRY COUNCIL
12/09/2002
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2 cups shredded Mozzarella cheese
1/2 cup shredded Pepper Jack cheese
1/2 cup butter, softened
6 tablespoons milk
1/8 teaspoon ground red pepper
1/8 teaspoon garlic powder
1 cup finely chopped blanched almonds
1/2 cup sliced almonds
1 cup whole almonds
Assorted crackers
1. Beat cheese, butter, milk, red pepper, and garlic powder in medium bowl until smooth; stir in chopped almonds.
2. Divide mixture into 3 portions and shape into pinecones. Decorate each cone by inserting the sliced almonds into one cone and the whole almonds into the remaining two. Cover and refrigerate 2-3 hours until firm.
3. Arrange cheesecones on serving plate. Garnish as desired. Serve with favorite crackers.
Makes 12 to 16 appetizer servings.
Printable Recipe
CRANBERRY MARGARITA - PETER HARMAN
11/14/2002
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This is the cocktail to make with all that leftover cranberry jelly from Thanksgiving. Hey, they're so festive and colorful you'll probably want to serve them at all your holiday parties. Cranberry Margaritas are different and really quite good! This reciipe makes one blender full.
3 cups ice
16 oz. can whole cranberry jelly
6 ounces Cuervo Gold tequila
6 ounces sweet & sour mix
3 ounces fresh lime juice
3 ounces triple sec
Put everything in your blender, turn it on to high and let 'er rip. Blend until smooth and the ice chunks are well blended. The only thing worse than large ice chunks in a frozen margarita; is no margarita. Serve in really cool tall glasses, rimmed with salt and garnished with a lime flag.
Follow the same procedure to make other fruit margaritas, just substitute the cranberries for peaches, mangos or strawberries.
Hey, why not go nuts and blend 'em all together for a CranPea/ManBerry Margarita!
Printable Recipe
EASY HORS D'OEUVRES - PEG TERREY
12/02/2002
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STUFFED CHERRY TOMATOES
Use a pastry bag to fill the tomatoes. Hint: Use a melon baler to scoop out the cherry tomatoes.
48 cherry tomatoes
16 oz. cream cheese, at room temp
2 tablespoons snipped fresh dill
2 scallions, minced, including some of the top
1 teaspoon lemon juice
With a sharp knife, cut the round bottom off the tomatoes so they won't roll. At the stem end, scoop out the pulp. Place them cavity side down on paper towels to drain and chill. Put the cream cheese in a medium bowl with the dill, scallions and lemon juice. Mix well. Put the cream cheese mixture in a pastry bag with a star tip and pipe into the lemon cavities.
WHIPPED CREAM CHICKEN SALAD
This can be served in pastry shells or scooped out cherry tomatoes.
2 cups diced cooked chicken
1-1/2 cups diced celery
2 tablespoons chopped parsley
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup mayonnaise
2 tablespoons lemon juice
1/4 cup heavy cream, whipped
1/2 cup chopped or sliced almonds
In a large bowl toss the chicken with the celery, parsley, salt, and pepper. Add the mayonnaise and lemon juice and mix well. Gently fold in the whipped cream until it is well incorporated. Refrigerate for about an hour. Before serving, sprinkle with almonds.
CUCUMBER AND SALMON BITES
8 oz. cream cheese or neufchatel
1 can red or pink salmon, drained
1 tablespoon sour cream
1 tablespoon mayonnaise
1-2 teaspoons lemon juice
1 tablespoon fresh chopped coriander
1 tablespoon finely chopped fresh chives
2 teaspoons finely chopped fresh lemon thyme
4 cucumbers, thickly sliced
Sprigs of fresh dill or red pepper to decorate
Beat the cream cheese in a small bowl until smooth and creamy. Add the salmon, sour cream, mayonnaise, lemon juice, coriander, chives, thyme and salt and pepper. Beat for 1 minute to combine. Place a teaspoon of the cheese mixture on each cucumber round and decorate. The cheese mixture can be prepared a day ahead and refrigerated in an airtight container and added to cucumber just before serving.
CHUTNEY CHICKEN ROLLS
3 sheets ready-rolled puff pastry
2 eggs, lightly beaten
1-1/2 pounds ground chicken
4 finely chopped scallions
1 cup fresh bread crumbs
1 finely grated carrot
2 tablespoons fruit chutney
1 tablespoon sweet chili sauce
1 tablespoon grated fresh ginger
Preheat oven to 400 degrees. Cut the pastry sheets in half and lightly brush the edges with some of the beaten egg. Mix half of the remaining egg with the remaining ingredients in a large bowl, then divide into 6 even portions. Pipe or spoon the filling down the center of each piece of pastry and then fold the pastry over the filling, overlapping the edges and placing the joint underneath. Brush the rolls with more egg. Then cut each into 6 short pieces. Cut 2 small slashes across the top of each roll and place on lightly greased cookie sheet and bake 15 minutes before reducing the heat to 350 degrees until puffed and golden. You can sprinkle the pastry with sesame seeds after glazing and before baking for added flavor.
CRANBERRY CHICKEN CUPS
6 sheets phyllo pastry
2/3 cups unsalted butter, melted
3 skinless, boneless chicken breasts, cooked and cut into 1/2 inch cubes
1 tablespoon cranberry sauce
1/4 cup whipping cream
2 scallions, finely chopped
1/2 teaspoon finely grated lemon rind
Fresh cilantro leaves for garnish
Think strips of lemon rind for garnish
Preheat oven to 400 degrees. Lay sheet of phyllo out on the work surface and brush with melted butter. Place the 2nd sheet on top of the first and repeat the process. Make 2 stacks, each with 3 layers of phyllo pastry. With a 3" round cutter, cut 26 disks from the phyllo and place, buttered side down, into fluted tartlet pans (or muffin tins) and place wax paper on top of each and fill with pie weights or rice. Bake for 10 minutes or until golden. Remove the pie weights or rice and wax paper. In a bowl, combine the chicken, cranberry sauce, cream, lemon rind and some salt and pepper to taste. Spoon into the tartlet shells and garnish with cilantro leaf and the lemon rind.
CHICKEN LIVER PATE
1 pound chicken livers
3 tablespoons chopped onions
1 medium Granny Smith apple
1/2 pound unsalted butter + 1 tablespoon, room temperature
1 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon grated nutmeg
Dash each of cayenne, pepper and ground cloves
3 tablespoons clarified butter
Trim the chicken livers of all fat. Put in a small saucepan and cover with water. Bring to a boil. Reduce heat and simmer for 20 minutes. Cool in the liquid and drain. Saute the onion and apple in 1 tablespoon butter over medium heat for 5 minutes. In a food processor or blender, combine the livers, remainng 1/2 pound of butter, onion, apple, and seasonings. Blend until very smooth. Pack into a terrine or earthenware bowl and top with melted clarified butter and pipe or spread the pate onto apples slices or crackers.
RACLETTE CRISPS WITH PECANS AND BASIL
1/2 pound raclette cheese
1/4 cup chopped pecans
8 leaves fresh basil, roughly chopped
Preheat oven to 350 degrees. Slice the cheese into pieces 1/4" thick and 1-1/2" round. Place the pieces 2" apart on a nonstick cookie sheet. Sprinkle each pieces of cheese with pecans and basil. Bake 10-15 minutes or until the oil bubbles from the cheese. Don't let the cheese become brown or it will be bitter. Cool on a cookie sheet and remove with a metal spatula. Serve at room temperature.
BACON-WRAPPED WATER CHESTNUTS
1 pound bacon
2 cans whole water chestnuts, drained
1 cup packed brown sugar
Toothpicks
Preheat the oven to 350 degrees. Cut the bacon strips in half. Place the brown sugar in a small bowl and mix the water chestnuts in the sugar, coating well. Wrap each water chestnut with a half-slice of bacon and secure with a toothpick. Place on an ungreased baking pan with sides - like a jelly roll pan. Bake until the bacon is crisp and drain on paper towels. Serve warm.
CHEESE BALLS
2 (8 ounce) containers of Kaukauna Sharp Cheddar Cheese Spread at room temperature
1/2 cup butter
1 cup flour
1 egg, lightly beaten
1 teaspoon Worcestershire sauce OR 1/4 teaspoon cayenne pepper
Preheat the oven to 350 degrees. Use a food processor or pastry cutter to cut the butter into the cheese. Add the flour, egg and seasoning and mix well. Drop by very small teaspoons or roll into 1/2 inch balls and place on a cookie sheet about 1-2 inches apart. Bake for 10-15 minutes until puffed. Cool on a rack and sesrve at room temperature.
Printable Recipe
GINGER LEMONADE - SUMMER GRILLING
05/16/2002
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3 cups white sugar
4 quarts water
14 slices fresh ginger root
4 cups fresh lemon juice
2 lemons, sliced
1. In an 8-quart saucepan combine sugar, water and ginger root. Heat to boiling, stirring occasionally. Remove from heat.
2. Stir in lemon juice. Cool 15 minutes. Remove ginger. Refrigerate lemonade at least 1 hour, or until chilled.
3. Serve over ice and garnish with lemon slices.
Printable Recipe
HOT CRAB FONDUE
12/11/2002
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1 jar (5 oz) Kraft Old English cream cheese
1 package (8 oz) cream cheese
1 package (6 oz) frozen Alaska king crab, thawed
1/4 cup light cream
1/2 teaspoon Worcestershire sauce
1/4 teaspoon garlic salt
1/4 teaspoon cayenne pepper
Combine cheeses in top of a double boiler. Place over hot water and stir until smooth. Add remaining ingredients and heat through. Stir as needed to blend well. Serve hot in a fondue pot or chafing dish, with chunks of crusty French bread on the side. If mixture becomes thickened while standing, stir in more cream.
Enjoy!
Printable Recipe
NO FRY HOLIDAY CRAB CAKES - HAPPY DIABETIC CHEF
12/16/2002
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4 Servings
1 pound crabmeat
2 tablespoons onions, minced
1/2 medium red bell pepper, seeded and minced
1/2 medium green bell pepper, seeded and minced
1/2 rib celery, finely minced
1 large clove garlic, minced
1/4 cup unseasoned dry bread crumbs
1/2 teaspoon Old Bay Seasoning
1/4 teaspoon (1.25 ml) freshly ground pepper
1/8 teaspoon (0.6 ml) cayenne pepper
1 large egg, beaten
Butter-flavored cooking spray
1. Place the crabmeat in a bowl and mix with shallots, bell peppers, celery, garlic, and parsley. Stir in bread crumbs, Old Bay Seasoning, finely ground pepper, cayenne pepper, and egg.
2. Wet your hands with cool water. Pat crab mixture into 4 large or 8 small patties. Wrap in plastic wrap or waxed paper and refrigerate for at least 30 minutes.
3. When ready to cook, lightly coat a cast iron or heavy nonstick skillet with cooking spray. Place over high heat and add crab cakes. Brown for about 3 minutes per side, turning once, until golden brown and crusty. Serve hot with the salsa alongside.
Per serving: 170 calories (16% calories from fat), 27g protein, 3g total fat (0.5g saturated fat), 9g carbohydrates, 1g dietary fiber, 133g cholesterol, 672mg sodium
DIABETIC EXCHANGES: 4 very lean protein, 1/2 carbohydrate (bread/starch)
Printable Recipe
PAULA'S SUGAR FREE HOMEMADE LEMONADE
06/26/2002
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3 cups water
3 large lemons
1/4 cup sugar substitute
2 cups fresh lemon juice
Combine water and lemon zest and bring to a boil. Remove from heat and stir in sugar substitute until dissolved. Let stand for 15 minutes. Add lemon juice and chill thoroughly. Strain and serve over ice with lots of fresh mint and slices of lemon.
Servings: 4
Per Serving: 31 Cal (0% from Fat, 4% from Protein, 96% from Carb); 0 g Protein; 0 g Tot Fat; 0 g Sat Fat; 11 g Carb
Printable Recipe
PROTEIN POWER PLUS SMOOTHIE
04/26/2002
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1 cup dairy or soy milk
1/4 block tofu (Mori Nu Silken is best)
1 scoop whey or soy protein powder
1 tablespoon freshly ground peanut butter
2 frozen bananas
1 cup vanilla soy ice cream
Put all ingredients into a blender and blend until smooth and creamy.
Printable Recipe
SALMON SEVICHE - MIKE REEH
07/31/2002
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A Latin American Appetizer
This recipe also works well with red snapper, blackfish, sea bass and bay or sea scallops.
1-1/2 lbs. diced salmon fillet, cut into 1/2" cubes
1/2 cup fresh lime juice
1/2 cup thinly sliced red onion
1 tablespoon fresh chopped garlic
1 teaspoon minced fresh jalapeno pepper
1 of 2 teaspoons fresh black pepper
1 cup peeled, seeded, diced tomatoes
Chef salt to taste
1 teaspoon ground cumin
4 tablespoons extra virgin olive oil
1/4 cup chopped parsley
6 ea. Romaine leaves
1. Put all the ingredients, except the lettuce in a bowl and let marinate at least 4 hours (I prefer overnight).
2. When ready to serve, scoop the fish mixture into crisp Romaine leaves.
Yield: 6 servings
Printable Recipe
SMOKED SALMON SPREAD
06/18/2002
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1 package (10 oz.) frozen Grand Selections Five Peppercorn Salmon
4 tablespoons mayonnaise
1 teaspoon lemon juice
2 tablespoons chopped green onion tops
1 whole bakery fresh baguette, sliced diagonally 1/2-inch thick
4 tablespoons Grand Selections extra virgin olive oil
1. Prepare salmon in microwave according to package directions. Place in refrigerator and chill.
2. Once cooled, separate salmon from the skin and flake the salmon into medium-sized chunks with a fork.
3. Stir in mayonnaise, lemon juice and green onions.
4. Preheat oven to 350 degrees F.
5. Place baguette slices on a baking sheet and brush with olive oil on one side.
6. Bake until toasted, about 10-15 minutes.
7. Top toasted baguette with salmon mixture and serve.
Printable Recipe
SMOOTHIES - JANE REINHARDT-MARTIN
05/16/2002
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COCOA BERRY:
1 cup frozen strawberries
1 cup vanilla soy milk
2 tablespoons chocolate syrup
BERRY CREAM:
1 cup 1% milk (can use any kind)
1/2 cup (1/6 block) silken tofu
1/2 cup frozen yogurt
1/2 cup frozen raspberries
FRUIT & FLAX SHAKE:
1 cup 1% milk (can use any kind)
1 frozen banana, cut into pieces
1/2 cup mixed berries (or your choice of berries)
1 tablespoon flaxseed
PEACHES & CREAM:
1 cup vanilla frozen yogurt
1 cup peach slices, fresh or frozen
1 cup 1% milk (can use any kind)
MANGO SHAKE:
1-1/2 cups mango slices
1 frozen banana, cut into pieces
1 cup 1% (can use any kind)
www.FlaxRD.com
Printable Recipe
SOUTHWESTERN CHEESECAKE
04/11/2002
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2 Cups Tortilla Chips (finely crushed)
2 (8oz) pkgs. Cream Cheese (softened)
3 eggs (beat with cream cheese)
4Tablespoons margarine (melted)
4 oz. chopped green chilies (drained)
8 oz. Co-Jack cheese (shredded)
1 Cup Sour Cream
1 pkg. taco seasoning mix
Green onion, green pepper, tomatoes
2/3 Cup Salsa (optional)
black olives for garnish
Fritos scoops (or other chip for dipping)
Mix tortilla chips and melted margaine; press into springform pan. Bake at 325 degrees for 15 minutes. While crust is baking, mix cream cheese and eggs, then add cheese, chilies, sour cream and taco seasoning. Fold in the salsa if you choose. Pour in pan and bake at 325 degrees for 40 minutes (check center with toothpick or knife blade to see if it comes out clean). When cool, run knife around edge of pan to loosen. Take side of pan off and run knife around bottom and slide onto serving plate. Top with sliced green onions, seeded and chopped tomatoes, chopped green pepper and sliced black olives. Serve with scoop Fritos or tortilla chips.
Printable Recipe
STRAWBERRY SALSA
05/17/2002
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All You Need:
6 T tomato juice
6 T water
3 T cider vinegar
1 T lemon juice
3 oz brown sugar
24 oz can pineapple chunks, drained
12 oz whole strawberries, stemmed
1 oinion, chunked
1 red bell pepper, cut into 1 inch cubes
1 green bell pepper, cut into 1inch cubes
salt (as desired)
All You Do:
1. In small saucepan, mix tomato juice, water, vinegar, lemon juice and sugar. Bring to boil, remove from heat and set aside.
2. In bowl of food processor combine pineapple, strawberries, onions and bell peppers. Chop into fine dice pulsing on and off.
3. Mix liquid. Season with salt.
4. Cover and refigerate.
For each serving, portion 1/4 cup ladle sauce into rameki. Serve with hot chicken strips or cold sliced roast pork, tenderloin and Russian rye bread.
NUTRIENTS: 32 calories, 0 fat, o cholesterol, 16 mg sodium, 8 g
carbohydrate, 1 g fiber, 0 protein
BREADS
Printable Recipe
CALYPSO CRAB CAKES W/FRESH MANGO-PAPAYA RELISH
02/11/2002
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3 tablespoons KRAFT Mayonnaise
1/4 cup chopped fresh cilantro, divided
1 tablespoon grated lime peel, divided
4 teaspoon fresh lime juice, divided
1-1/2 teaspoons ground ginger
1/2 teaspoon salt
1/4 teaspoon pepper
12 oz. crabmeat
1/3 cup chopped roasted red pepper
2 cups POST SELECTS Great Grains Crunchy Pecan Cereal, crushed
2 eggs, separated
1/2 cup flour
1-1/2 cups fresh bread crumbs
1/2 cup diced mango
1/2 cup diced papaya
3/4 cup chunky salsa
1/4 cup (1/2 stick) butter or margarine
MIX mayonnaise, 1/2 of the cilantro, 1/2 of the lime peel, 1/2 of the lime juice, ginger, salt, pepper and cayenne pepper in large bowl. Add crabmeat and red pepper; stir until combined. Stir in cereal. Stir in egg yolks (mixture will be soft) until well blended.
FORM crab mixture into eight 3/4-inch-thick cakes, using generous 1/4 cupful for each. Coat cakes with flour on both sides; shake off excess. Beat egg whites until foamy and brush on both sides of cakes. Coat with breadcrumbs. Cover and refrigerate until ready to cook.
MEANWHILE, mix mango, papaya, salsa, remaining cilantro, remaining lime peel and remaining lime juice in medium bowl; set aside.
MELT butter in heavy large skillet over medium high heat. Working in batches, cook cakes about 4 minutes per side or until golden brown and heated through. Serve hot with mango-papaya relish. Makes 4 servings.
Great Substitute: Make relish with only mango or papaya or try adding another tropical fruit such as chopped pineapple.
Printable Recipe
HONEY'S WHOLE WHEAT MOLASSES BREAD - PETER HARMAN
08/21/2002
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Honey was the hardest worker I ever saw in my life, she was a machine! Honey made all the bread, salads and desserts for The Shallows Restaurant, a Golden Spoon Award Winning Restaurant. The Golden Spoon is awarded to the Top Ten Florida Restaurants, quite an exclusive club. This recipe is excellent and works well in the form of rolls, loaves or even as pizza crust. ***This bread will smell so awesome while it bakes, you may need to keep the windows closed to keep the neighbors away!
1 pint milk
1 cup Quaker oats
1/2 stick butter
2 teaspoons salt
1 cup warm water
3 tablespoons dry yeast
4 tablespoons vegetable oil
4 tablespoons honey
4 tablespoons molasses
1 teaspoon ground ginger
3 cups whole wheat flour
2 cups high gluten flour
additional flour for kneading
STEP ONE: In a saucepan, scald milk (bring to a boil and allow to foam up), add oats, butter and salt, cook for five minutes. Remove from heat, set aside and cool to room temperature.
STEP TWO: Place the warm water, yeast, oil, honey, molasses and ginger in a large bowl; stir to combine. Allow this to sit for approximately ten minutes to activate the yeast.
STEP THREE: Add the oat mixture to the yeast mixture, mix well to incorporate. Add wheat flour and mix with heavy spoon. Add the high gluten flour and mix by hand until incorporated. Pour the dough out onto a lightly floured surface and knead for ten minutes. You may need to add a little extra flour to the dough as you knead it. Place in a lightly oiled bowl and roll it around to coat the dough with oil. Let dough sit in a warm place for one hour or until double in size.
STEP FOUR: Punch dough down to remove air. Shape into rolls, place 2 inches apart in a greased baking pan and allow to poof a second time until double in size. Bake at 350 degrees until golden brown. Remove from oven and brush with melted butter. WOOF!
You gotta try this bread with Hot Pepper Jelly and Peanutted Butter
Printable Recipe
HORSERADISH CRUST - JOHNNY'S
12/04/2002
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1/2 pound softened butter
1 teaspoon Worcestershire sauce
1/4 cup or 2 oz. horseradish
1 teaspoon garlic salt
2 cups bread crumbs
Whip all ingredients until incorporated. In parchment paper, roll into a silver dollar width tube. Freeze. Thaw 1/2 way - slice in 1/4" rounds.
Printable Recipe
MAYTAG BLUE CHEESE CRUST - JOHNNY'S
12/04/2002
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1/2 pound softened butter
1/2 pound Maytag blue cheese
1 teaspoon garlic, fresh chopped
2 cups bread crumbs
Whip all ingredients until incorporated. In parchment paper, roll into a silver dollar width tube. Freeze. Thaw 1/2 way - slice in 1/4" rounds.
Printable Recipe
PARMESAN CRUST - JOHNNY'S
12/04/2002
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1/2 pound softened butter
1 tablespoon garlic, fresh chopped
1 teaspoon Worcestershire sauce
1 teaspoon pepper, cracked black
1 cup Parmesan cheese, grated
1 teaspoon Kosher salt
1 cup bread crumbs
1/4 cup or 2 oz. parsley, chopped
Whip all ingredients until incorporated. In parchment paper, roll into a silver dollar width tube. Freeze. Thaw 1/2 way - slice in 1/4" rounds.
Printable Recipe
SIMPLE WHITE BREAD - JOANNA LUND
05/23/2002
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1/2 cup fat-free milk
1/2 cup water
1 egg or equivalent in egg substitute
1-1/2 teaspoons salt
1 tablespoon + 1 teaspoon reduced-calorie margarine
3 cups bread flour
3 tablespoons granular Splenda
1-1/2 teaspoons active dry yeast
In a bread baking pan container, combine milk, water, egg, salt, and margarine. Add bread flour and Splenda. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1-1/2 pound loaf. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices.
Makes one 1-1/2 pound loaf.
Serves 12 - Each serving equals:
HE: 1-1/2 Bread, 14 Optional Calories
133 Calories, 1 gm Fat, 5 gm Protein, 26 gm Carb, 317 mg Sodium, 20 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch
DESSERTS
Printable Recipe
CANDY PUMPKINS - BRIAN WECKERLY
10/31/2002
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1 package of Gum candy orange slices
Small green gum drops
Slice off ends of orange slices to form a straight cut; place together. Slice bottom off green gum drop; place on top.
Printable Recipe
CARAMEL POPCORN BALLS - BRIAN WECKERLY
10/31/2002
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6 cups popped popcorn
1 cup firmly packed brown sugar
1/2 cup margarine
1/4 cup light corn syrup
1/2 teaspoon baking soda
1 teaspoon vanilla
Heat oven to 250 degrees. Place popcorn on 15 x 10 inch jelly roll pan. In large saucepan, combine brown sugar, margarine anda corn syrup; bring to a boil over medium heat. Boil for 2 minutes, stirring constantly. Remove from heat. Add soda and vanilla; mix thoroughly. Pour over popcorn; mix well. Bake at 250 degrees for 35 minutes. Stir after baking 15 minutes; stir again after baking 30 minutes. Working quickly, form popcorn balls. Makes 6-8 popcorn balls. Wrap in plastic wrap or place in airtight container.
Printable Recipe
CARROT CAKE MAKEOVER - HAPPY DIABETIC CHEF
08/13/2002
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1 cup flour
2 eggs
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cups walnuts
1-1/2 cups shredded carrots
1/3 cup vegetable oil
1/2 teaspoon salt
1 cup Splenda
1/3 cup sugar free applesauce
1. Mix all dry ingredents together.
2. Beat the eggs well and mix with the apple sauce, oil,Splenda, walnuts and carrots.
3. Lightly oil and flour an 8x8 inch pan.
4. Pour the batter in the pan and bake at 350 degrees for 1 hour or until a tooth pick is removed clean.
FROSTING OF LOVE
Mix in a blender until smooth:
4 ounces of nonfat cream cheese
2 Tablespoon low fat margrine
1 cup of Splenda
Vanilla flavoring to taste
1/2 cup fat-free Cool Whip
Let the cake cool and spread the frosting over the cake.
Make over nutritionals for both cakes:
Newly made over cake Per Serving:
183.16 Cal, 3.58g Protein, 13.36g tot. Fat, 1.69g Sat Fat, 13.96g Carb
Original cake Serving:
268.60Cal, 5.37g Protein, 21.62g tot. Fat, 3.03g Sat Fat, 14.57g Carb
Newly made over frosting Per Serving:
22.52 Cal, 0.03g Protein, 2.52g tot. Fat, 0.47g Sat Fat, 0.03 Carb
Original frosting Per Serving:
144.38 Cal, 0.98g Protein, 6.97g tot. Fat, 4.36g Sat Fat, 20.24g Carb
Do you know any diabetics? Pass on my web site happydiabeticchef.com
Printable Recipe
CAT LITTER COOKIES - BRIAN WECKERLY
10/31/2002
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CHOCOLATE INGREDIENTS:
1/2 cup honey
2/3 cup butter, margarine, or lard
1 egg
1 teaspoon vanilla extract or peppermint extract
2 cups whole wheat flour
1/3 cup cocoa powder
Grape-nuts cereal
GINGERBREAD INGREDIENTS:
1/4 cup honey
1/4 cup molasses
2/3 cup butter or margarine, or lard
1 egg
2-1/3 cup whole wheat flour
Ginger, cinnamon, cloves to taste (maybe 1/2 teaspoon each)
MIX-INS:
Coconut (tapeworms)
Chocolate chips
Butterscotch chips
Peanut butter chips
Spaghetti or ramen noodles - cooked (roundworms)
Corn
Peanuts
TO MAKE:
Microwave the honey till it bubbles (about 1 minutes), add the butter, (I've been told using lard makes for a more realistic texture and softer cookie) and the molasses, if any. Add the egg, mix well, then mix in the other ingredients. Add mix-ins of your choice to some or all of the batter. Chill 1 hour in the freezer or several hours in the fridge. Roll dough logs of random length and diameter. Roll logs in grape nuts and bake at 350 degrees, 10-15 minutes. Serve in disposable cat litter box on a bed of grape nuts, with a cat litter scoop. I hear you get lovely effects by decorating the box scoop with melted chocolate pudding. I imagine brown sugar might work as a substitute for the clumping litter, but I haven't tried it. This recipe worked especially well at the halloween party where the table was already decorated with plastic flies.
Printable Recipe
CHOCOLATE OAT BARS - JOANNA LUND
12/19/2002
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1/2 cup "I Can't Believe It's Not Butter" Light Margarine
1 cup Splenda Granular
1 egg or equivalent in egg substitute
1/3 cup fat free milk
1 tablespoon vanilla extract
1 cup + 2 tablespoons all-purpose flour
1-1/2 cups quick oats
1/2 teaspoon baking soda
1/2 cup mini chocolate chips
Preheat oven to 375 degrees. Spray a 7" x 11" biscuit pan with butter-flavored cooking spray. In a large bowl, combine margarine and Splenda. Add egg, milk, and vanilla extract. Mix well to combine. In a small bowl, combine flour, oats, baking soda, and chocolate chips. Add dry mixture to liquid mixture. Mix gently just to combine. Gently press dough into prepared pan. Bake for 12 to 15 minutes or until lightly browned Place pan on a wire rack and cool completely. Cut into 24 bars.
Serves 12 (2 each) - Each serving equals:
HE: 1 Br, 1 Fa, 1/4 Sl, 18 OC
163 Calories, 7g Fa, 3g Pr, 22g Ca, 150mg So, 13mg Cl, 2g Fi
Diabetic Exchanges: 1-1/2 St/Ca, 1 Fa
Printable Recipe
CHOCOLATE-COVERED CHERRY CORDIAL PIE - JOANNA LUND
12/16/2002
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12 maraschino cherries*
1 (8-ounce) package Philadelphia fat-free cream cheese
3/4 cup Cool Whip Lite*
Sugar substitute to equal 2 tablespoons sugar
2 or 3 drops red food coloring
1 (6-ounce) Keebler chocolate piecrust
1 (4-serving) package JELL-O sugar-free instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/4 cups water
1 teaspoon Brandy extract
Set aside 4 maraschino cherries. Coarsely chop remaining 8 maraschino cherries. In a medium bowl, stir cream cheese with a spoon until soft. Stir in 1/4 cup Cool Whip Lite and sugar substitute. Add chopped maraschino cherries and red food coloring. Mix gently to combine. Spread mixture evenly into piecrust. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in brandy extract. Pour chocolate mixture evenly over cream cheese mixture. Refrigerate for 10 minutes. Evenly drop Cool Whip Lite by spoonful to form 8 mounds. Cut remaining 4 maraschino cherries in half. Garnish each Cool Whip Lite mound with cherry half. Refrigerate for at least 1 hour before serving. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1/2 Bread, 1/2 Protein, 1/4 Skim Milk, 1 Slider, 16 Optional Calories
190 Calories, 6gm Fat, 7gm Protein, 27gm Carbohydrate, 461mg Sodium, 1gm Fiber
DIABETIC: 2 Starch, 1/2 Meat
Printable Recipe
CINNAMON CHIP FRENCH TOAST (GREAT HARVEST BREAD CO.)
10/21/2002
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1 loaf cinnamon chip bread, sliced 1-1/2" thick
1 carton cinnamon hazelnut coffee creamer
6 eggs
Butter 9 x 13 pan. Lay bread sliced in pan with sides touching. Mix creamer and eggs and pour over bread. Cover and refrigerate overnight.
TOPPING:
3/4 cup almonds or pecans
3/4 cup brown sugar
4 tablespoons butter
Mix topping ingredients and sprinkle over soaked bread. Bake at 350 degrees for 35 minutes. If it gets too brown, cover LIGHTLY with foil. Bake another 10 minutes or until it looks done. Try using Apple Crumble Bread with Amaretto Coffee Creamer! YUM!
Printable Recipe
CRANBERRY SUNDAES - JOANNA LUND
12/10/2002
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1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup Ocean Spray reduced-calorie cranberry juice cocktail
3/4 cup fresh or frozen cranberries, coarsely chopped
2 cups Wells' Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream
In a medium saucepan, combine dry pudding mix, cranberry juice cocktail, and cranberries. Cook over medium heat until mixture thickens and cranberries soften, stirring often. For each sundae, place 1/2 cup of ice cream in dessert dish and spoon about 1/3 cup hot cranberry mixture over top. Serve at once.
Serves 4 - Each serving equals:
HE: 1/2 Fruit, 3/4 Slider, 10 Optional Calories
-----------------------------------
128 Calories, 0 gm Fat, 4 gm Protein, 28 gm Carbohydrate, 174 mg Sodium, 121 mg Calcium, 0 gm Fiber
-----------------------------------
DIABETIC: 1 Starch/Carbohydrate, 1/2 Fruit
Printable Recipe
CRANBERRY-APPLE WALNUT PIE - JOANNA LUND
12/23/2002
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Serves 8
1 Pillsbury refrigerated unbaked 9-inch piecrust
3/4 cup Splenda
6 tablespoons all-purpose flour
1 teaspoon ground cinnamon
3 cups (6 small) peeled, cored, and diced cooking apples
1-1/2 cups cranberries, coarsely chopped
1/4 cup (1 ounce) chopped walnuts
1/2 cup reduced-calorie cranberry juice cocktail
1/2 cup Cool Whip Lite
Preheat oven to 425 degrees. Place piecrust in a 9-inch pie plate and flute edges. In a large bowl, combine Splenda, flour, and cinnamon. Add apples, cranberries, and walnuts. Mix well to combine. Stir in cranberry juice cocktail. Spread mixture evenly into piecrust. Bake for 40 minutes. Place pie plate on a wire rack and allow to cool. Cut into 8 servings. When serving, top each piece with 1 tablespoon Cool Whip Lite.
Each serving equals:
HE: 1 Fruit, 3/4 Bread, 1/4 Fat, 3/4 Slider, 16 Optional Calories
213 Calories, 9gm Fat, 2gm Protein, 31gm Carbohyrdate, 101mg Sodium, 13mg Calcium, 2gm Fiber
DIABETIC: 1 Fruit, 1 Starch, 1 Fat
Printable Recipe
CREME BRULEE
10/01/2002
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1-2 vanilla beans, pulp only
1 quart heavy cream
1 cup egg yolks
7 oz. sugar
Garnish w/fresh strawberries and mint leaf
Bake in water bath until firm at 25 degrees.
Printable Recipe
CREOLE BANANA NUT CRUNCH BREAD PUDDING W/CREAMY BROWN SUGAR SAUCE
02/11/2002
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3 cups POST SELECTS Banana Nut Crunch Cereal, divided
1 cup cinnamon swirl bread crumbs (about 2 slices)
3/4 cup sugar
3 eggs, well beaten
1/2 cup BREAKSTONE's or KNUDSEN Sour Cream
1 teaspoon vanilla
2 large bananas, chopped
2 tablespoons sugar
3 tablespoons butter or margarine
HEAT oven to 350 degrees.
MIX 2 cups of the cereal, bread crumbs, 3/4 cup sugar, eggs, sour cream and vanilla in medium bowl. Pour into lightly greased 8-inch square baking dish.
ARRANGE chopped bananas on top of mixture, pressing lightly. Lightly crush remaining cereal in medium bowl; add 2 tablespoons sugar. Cut in butter until mixture resembles coarse crumbs. Sprinkle cereal mixture over the bananas.
BAKE 40 to 45 minutes or until set. Cool 15 minutes. Cut into 3-inch squares. Serve warm with Creamy Brown Sugar Sauce and thawed COOL WHIP Whipped Topping or whipped cream, if desired. Makes 6 to 8 servings.
CREAMY BROWN SUGAR SAUCE: Mix 3/4 cup firmly packed light brown sugar and 1/2 cup BREAKSTONE's or KNUDSEN Sour Cream in microwavable bowl. Microwave on HIGH 1 to 2 minutes until mixture is heated and smooth, stirring halfway through heating time. Or, cook in small saucepan on medium-low heat until heated through and smooth. Makes about 1 cup.
Great Substitue: Omit Creamy Brown Sugar Sauce and serve with warmed caramel sauce.
Printable Recipe
DANG! THAT'S GOOD ROOT BEER FLOAT CAKE - MIKE REEH
07/03/2002
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1 (18.25 oz.) box yellow cake mix
1 bottle of Dang! That's Good Root Beer or Butterscotch Root Beer (enjoy the rest of the bottle)
1/4 cup vegetable oil
3 large eggs
Dang! That's Good Root Beer Glaze
1/2 cup confectioners' sugar
3 tablespoons Dang! That Good Root Beer or Butterscotch Root Beer
Crushed butterscotch disks and root beer barrel candies
1. Preheat oven to 350 degrees.
2. Beat together all ingredients until smooth. Pour into greased Bundt pan.
3. Bake for 35 to 40 minutes. Cool in pan for 15 minutes. Remove from pan and cool.
Glaze: Mix sugar and Dang! That's Good together. Pierce top of cake with a long pick about every 2 inches, and drizzle the glaze over the top of the cake.
Sprinkle with crushed candies for colorful and tasty effect.
Serve with vanilla ice cream for a Dang! That's Good Root Beer Float Cake.
Printable Recipe
DIABETIC FUDGE - THE HAPPY DIABETIC CHEF
10/14/2002
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Yield: 32 Servings
1 can (14 1/2 oz.) evaporated milk
3 tablespoons Cocoa
1/4 cup Oleo (margarine)
Liquid Sweetener to equal 1/2 cup of sugar
1/4 teaspoon Salt
1 teaspoon Vanilla
2 1/2 cups Graham cracker crumbs
1/4 cup Nuts
Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetener, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill.
Printable Recipe
DOUBLE CHOCOLATE BARS
05/15/2002
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12 to 15 bars
1-1/2 cups graham cracker crumbs
1/2 cup unsweetened cocoa, divided
1/4 cup sugar
1/2 cup (1 stick) butter, melted
1 can (14 ounces) sweetened condensed milk
1/4 cup all-purpose flour
1 egg
1 teaspoon vanilla extract
1/2 teaspoon baking powder
3/4 cup chopped walnuts
2 cups (12 ounces) semisweet chocolate chips
1. Preheat the oven to 350 degrees.
2. In a medium bowl, combine the graham cracker crumbs, 1/4 cup cocoa, the sugar, and butter; mix well. Press firmly over the bottom of an ungreased 9" x 13" baking dish.
3. In a medium bowl, beat the sweetened condensed milk, flour, egg, vanilla, baking powder, and remaining 1/4 cup cocoa; stir in the walnuts. Spread evenly over the graham cracker crust. Sprinkle with the chocolate chips.
4. Bake for 25 to 28 minutes, or until a toothpick inserted in the center comes out clean. Let cool, then cut into bars.
"OOH IT'S SO GOOD!!"
Printable Recipe
EASY-AS-PIE BLUEBERRY COBBLER
09/30/2002
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12 servings
One 21 oz. can blueberry pie filling
One 18-1/2 oz. box yellow cake mix
1-1/4 cups pineapple or orange juice
1. Preheat oven to 375 degrees. Coat the bottom of a 9 x 13-inch baking dish with cooking spray.
2. Spread pie filling in bottom of baking dish, then cover with the dry cake mix. Drizzle on fruit juice, to cover cake mix.
3. Bake for 45 minutes, or until cooked throughout.
Printable Recipe
ESPRESSO BROWNIES - HAPPY DIABETIC CHEF
09/13/2002
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These rich chocolate brownies are one of my very favorites. Serve with raspberries or strawberries.
Instant espresso coffee is found in the grocery store where you find coffee. I usually don't like to make you purchase unusual ingredients, but you'll use this instant espresso often to make these incredible brownies over and over again.
1/2 cup margarine, melted
1 cup splenda
1 large egg
1 large egg white
1 teaspoon vanilla extract
1-1/4 cups all-purpose flour
1/2 tablespoon instant espresso coffee powder (see note above)
1/3 C cocoa
1 teaspoon baking powder
1/3 cup semisweet chocolate chips
Makes 25 Brownies
Preheat oven to 350°F. Coat a 9x9x2-inch pan with nonstick cooking spray.
In a large mixing bowl, beat the margarine, sugar, egg, egg white and vanilla until light and fluffy. Combine flour, cocoa, espresso powder and baking powder. Gradually add the dry ingredients to egg mixture, mixing well. Stir in chocolate chips. Pour batter into prepared pan. Bake for 20 to 25 minutes or until toothpick inserted comes out clean.
Per Brownie:
103 Cal; 5 g Fat (1 g Sat Fat); 14 g Carb; 9 mg Cholesterol; 64 mg Sodium; 1 g Fiber
Exchanges:
1 Other Carb; 1 Fat
Printable Recipe
FRESH BAKED APPLE CRISP - HAPPY DIABETIC CHEF
08/26/2002
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3/4 cup apple juice
1/2 cup of Splenda
1 tablespoon cornstarch
1 teaspoon grated lemon peel
4 cups sliced peeled apples
crunchy Topping (see below)
Combine apple juice, Splenda, cornstarch and lemon peel in medium saucepan; add apples and heat to boiling. Reduce heat and simmer, uncovered, until juice is thickened and apples begin to lose their crispness, about 5 minutes.
Arrange apples in 8-inch square baking pan; sprinkle Crispy Topping over apples. Bake in preheated 400*F oven until topping is browned and apples are tender, about 25 minutes. Serve warm.
Makes 6 servings.
CRUNCHY TOPPING
1/4 cup all-purpose flour
2 1/2 teaspoons Splenda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
3 dashes ground allspice
4 tablespoons cold margarine, cut into pieces
1/4 cup quick-cooking oats
1/4 cup unsweetened flaked coconut*
Combine flour, Splenda and spices in small bowl; cut in margarine with pastry blender until mixture resembles coarse crumbs. Stir in oats and coconut.
*NOTE: Unsweetened coconut can be purchased in health food stores.
Nutrition information per serving:
196 cal., 2 g pro., 27 g carbo., 10 g fat, 0 mg chol., 91 mg sodium.
Food Exchanges: 1 Bread, 2 Fat, 1 Fruit.
Do you know any diabetics? Pass on my web site happydiabeticchef.com
Printable Recipe
FRESH PEACH FLAMBE - MIKE REEH
07/10/2002
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1/4 cup butter
3/4 each medium peaches
1/2 cup brown sugar
1/2 lemon - juice only
1/2 orange - juice only
2 oz. Meyers Dark Rum
Heat butter in skillet. Add peaches and saute. Add brown sugar and carmelize the peaches. Add lemon, orange and rum. Flambe and serve over vanilla ice cream.
Printable Recipe
FROZEN PUMPKIN TREATS - JAN TEMPLE
10/16/2002
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1 half gallon frozen low-fat vanilla yogurt
1 can pumpking (2 cups)
1 cup brown sugar
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Molasses cookies
Halloween sprinkles
Take frozen yogurt out of freezer until it becomes soft. Put it in a bowl with the pumpkin, brown sugar and spices. Stir until blended. Put abut 1/4 cup of the pumpkin mixture on the bottom of a molasses cookie. Top with another cookie. Squeeze the two cookies together to "spread" the pumpkin evenly. Roll the pumpkin edges in sprinkles. Return to freezer until frozen firm.
Printable Recipe
GHOST PUDDING - BRIAN WECKERLY
10/31/2002
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Prepare one package instant vanilla pudding according to directions. Pour into small, flat dish. Stick several marshmallow ghosts into pudding.
Printable Recipe
GRAHAM CRACKER DELUXE COOKIES - JOANNA LUND
12/19/2002
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27 (2-1/2") graham crackers, made into crumbs
1/2 cup chopped walnuts
1/2 cup mini chocolate chips
1 recipe JO's Sweetened Condensed Milk
Preheat oven to 350 degrees. Spray 3 baking sheets with butter-flavored cooking spray. In a large bowl, combine graham cracker crumbs, walnuts, and chocolate chips. Add JO's Sweetened Condensed Milk. Mix well to combine. Drop batter by tablespoonful onto prepared baking sheets to form 24 cookies. Lightly flatten each with bottom of a glass sprayed with butter-flavored cooking spray. Bake for 9 to 11 minutes. Do Not Overbake. Place baking sheets on wire racks and allow to cool completely.
Serves 12 (2 each) - Each serving equals:
HE: 3/4 Br, 1/3 FFM, 1/3 Fa, 1/4 Sl, 14 OC
150 Calories, 6g Fa, 4g Pr, 20g Ca, 138mg So, 111mg Cl, 1g Fi
Diabetic Exchanges: 1-1/2 St/Ca, 1/2 Fa
HINT: See December '01 Newsletter Cooking Tip or Strong Bones Healthy Exchanges Cookbook for JO's Sweetened Condensed Milk recipe.
Printable Recipe
GRANDMA'S APPLE CRISP - MIKE REEH
10/09/2002
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Grandma's Apple Crisp Topping consists of 4 ingredients:
1 cup flour
1 cup butter
1 cup brown sugar
1 cup oats
Mix ingredients together by hand until crumbly.
Filling:
2 pounds sliced apples (peeled and cored) (Hold in water to keep from browning)
1 cup brown sugar
2 each lemons (juice only)
1 teaspoon cinnamon
Combine all ingredients and cook for 2 to 3 minutes until apples are tender but not over cooked.
Place apples in 9"x13" baking dish and pour on topping ingredents. Bake at 350 degrees for 30 minutes or lightly browned.
Printable Recipe
GUMMY WORM SNACKS - BRIAN WECKERLY
10/31/2002
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Celery sticks
Peanut butter
Soft cream cheese
Stuff several celery sticks with peanut butter, some with cream cheese. Snip gummy worms in half. Arrange candy on top of each piece to look like one continuous worm.
Printable Recipe
HAWAIIAN RHUBARB MERINGUE PIE - JOANNA LUND
05/23/2002
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1 Pillsbury refrigerated unbaked 9-inch piecrust
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/2 cup water
3 cups finely chopped fresh rhubarb
6 egg whites
1/2 cup Sugar Twin or Sprinkle Sweet
1 teaspoon coconut extract
2 tablespoons flaked coconut
Preheat oven to 425 degrees. Place piecrust in a 9-inch pie plate. Flute edges and prick bottom and sides with the tines of a fork. Bake for 15 minutes or until lightly browned. Place pie plate on a wire rack and allow to cool. Lower heat to 350 degrees. Meanwhile, in a medium saucepan, combine dry pudding mix, undrained pineapple, and water. Stir in rhubarb. Cook over medium heat for 10 minutes or until rhubarb becomes soft and mixture starts to boil, stirring often. Pour hot rhubarb mixture into partially cooled piecrust. In a large bowl, beat egg whites on HIGH with an electric mixer until soft peaks form. Add Sugar Twin and coconut extract. Continue beating until stiff peaks form. Spread meringue mixture evenly over filling mixture, being sure to seal edges of piecrust. Evenly sprinkle coconut over top. Bake for 12 to 15 minutes or until meringue starts to turn brown. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 3/4 Vegetable, 1/2 Bread, 1/4 Fruit, 1/4 Protein, 3/4 Slider, 10 Optional Calories
171 Calories, 7 gm Fat, 4 gm Protein, 23 gm Carbohydrate, 204 mg Sodium, 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat
Printable Recipe
HOMEMADE SALTWATER TAFFY
12/05/2002
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Homemade Saltwater Taffy was a family affair enjoyed by everyone in the family. It will take about 2 hours from start to finish with a lot of pulling together, everyone can get into the act. You can modify the colors and flavors to satisfy your whims. The idea is to have fun.
3 cups sugar
1-1/2 cups water
1-1/2 teaspoons salt
1-1/2 cups light colored corn syrup
3 tablespoons butter
Flavor according to your taste (example: vanilla, plain, peppermint, red or red stripe)
Put water and corn syrup into 4 quart saucepan. When it begins to boil, stir in sugar and salt; then without stirring any more, cook to 260 degrees (soft ball). Turn off fire and blend in the butter and add in desired flavor and/or color.
Pour into a large buttered baking pan. Allow to cool well enough to handle. Butter hands, twist and stretch till the taffy turns creamy and begins to become stiff. Divide the candy into 6 pieces, stretch until each piece is 3/8 to 1/2 inch thick. Cut into bite-size pieces, wrap each piece in waxed paper that has been cut to about 4" x 5". You can use corn starch to wrap the kisses with so they will not stick to the paper.
We hope you and your family enjoy this oldtime treat!
The Taffy Ladies - McMeens State Fair Taffy
Printable Recipe
JANE'S FLAXSEED COOKIES
11/15/2002
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Makes 50 cookies. Each cookie contains 1/2 teaspoon flaxseed.
1 cup margarine
1 cup sugar
1 cup brown sugar
2 eggs
1 teaspoon vanilla
1-1/2 cups all purpose flour
3/4 cup soy flour
1 cup oatmeal
1/2 cup ground flaxseed
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1/2 cup chopped almonds
1/2 cup chocolate chips
Preheat oven to 350 degrees.
Cream margarine and sugars until mixture is light and fluffy. Add eggs and vanilla and beat well. In a separate bowl, mix together flour, oatmeal, ground flax seed, salt, baking powder, and baking soda. Stir into creamed mixture. Add almonds and chocolate chips. Mix until blended. Drop by heaping teaspoon on a greased cookie sheet, leaving about 2 inches between cookies. Bake at 350 degrees for 8 to 10 minutes.
Jane Reinhardt-Martin, RD, LD
(309)764-7557
www.FlaxRD.com
Printable Recipe
KATHY'S SCRUMPTIOUS CHOCOLATE FUDGE - JOANNA LUND
12/03/2002
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1 recipe JO's Sweetened Condensed Milk*
1-1/2 cups mini chocolate chips
4 squares baking chocolate
1-1/4 cups granular Splenda
1 tablespoon vanilla extract
Simply make JO's Sweetened Condensed Milk and let it cool for at least 2 hours or up to 2 weeks. Now, in a large microwavable bowl, combine JO's Sweetened Condensed Milk, chocolate chips, baking chocolate and Splenda. Microwave on HIGH (100% power) for 3 minutes. Stir in vanilla extract. Spread mixture into a 9-by-9 inch dish sprayed with butter-flavored cooking spray. Refrigerate for at least 2 hours. Cut into 32 pieces.
Serves 16 (2 each) - Each serving equals:
HE: 1 Fa, 1/4 SM, 1 Sl
152 Calories, 8g Fa, 3g Pr, 17g Ca, 34mg So, 86mg Cl, 2g Fi
DIABETIC: 1 Fa, 1 St/Ca
*JO's Sweetened Condensed Milk (You'll need this for many holiday goodies in this issue.) In a 2 cup glass measuring cup, combine 1/2 cup cold water and 1-1/3 cups Carnation Nonfat Dry Milk Powder, stirring to make a paste. Cover and microwave on HIGH (100% power) for 45 to 60 seconds or until mixture is hot but not boiling. Stir in 1/2 cup Splenda. Cover and refrigerate for at least 2 hours before using. Will keep up to 2 weeks in refrigerator. Use in any recipe that calls for sweetened condensed milk. Makes equivalent of a 12-fluid-ounce can of commercial brand.
Printable Recipe
LORI'S ALMOND-CHERRY SCONES
02/14/2002
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2 cups flour + 1/2 cup for kneading dough
2 teaspoons baking powder
1/2 cup sugar
1/2 teaspoon salt
1/2 cup Crisco shortening or margarine
1/2 cup chopped maraschino cherries
1 cup buttermilk, milk or cream
1 teaspoon almond flavoring
1/2 cup chopped almonds
Mix dry ingredients. Cut in Crisco with pastry blender. Stir in chopped cherries and almonds; add milk and almond flavoring until blended. Put dough on floured surface and gently knead into a ball. (Dough should not be sticky.) Flatten to 1-1/2" thickness. Slice circle in half and then into quarters or thirds and put on cookie sheet or stone. Bake at 400 degrees for 15-20 minutes. Cool and drizzle with icing.
ICING:
2 tablespoons reserved cherry syrup
1 cup powdered sugar
Mix powdered sugar and cherry syrup.
Printable Recipe
LORI'S CAPPUCCINO-CHIP SCONES
02/14/2002
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2 cups flour + 1/2 cup for kneading dough
2 teaspoons baking powder
1/2 cup sugar
1/2 teaspoon salt
1/2 cup Crisco shortening
1 cup chocolate chips
1/2 cup milk or cream
1/2 cup strong coffee or espresso, cooled
Mix dry ingredients. Cut in Crisco with pastry blender. Stir in chocolate chips; add milk/coffee until blended. Put dough on floured surface and gently knead into a ball. (Dough should not be sticky.) Flatten to 1-1/2" thickness. Slice circle in half and then into quarters or thirds and put on cookie sheet or stone. Bake at 400 degrees for 15-20 minutes. Cool and drizzle with icing.
ICING:
3 tablespoons coffee
1 cup powdered sugar
1/2 cup cocoa
Mix powdered sugar, cocoa and coffee.
Printable Recipe
LORI'S MOCHA-KISS SCONES
02/14/2002
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2 cups flour + 1/2 cup for kneading dough
2 teaspoons baking powder
1/2 cup sugar
1/2 teaspoon salt
1/2 cup cocoa
1/2 cup Crisco shortening or margarine
1 cup chopped Hershey's Kisses
1/2 cup milk or cream
1/2 cup strong coffee or espresso, cooled
Mix dry ingredients. Cut in Crisco with pastry blender. Stir in chocolate kisses; add milk and coffee until blended. Put dough on floured surface and gently knead into a ball. (Dough should not be sticky.) Flatten to 1-1/2" thickness. Slice circle in half and then into quarters or thirds and put on cookie sheet or stone. Bake at 400 degrees for 15-20 minutes. Cool and drizzle with icing.
ICING:
3 tablespoons coffee
1 cup powdered sugar
1/2 cup cocoa
Mix powdered sugar, cocoa and coffee.
Printable Recipe
LORI'S TOUCHDOWN SCONES
12/30/2002
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These are great for that football brunch or for afternoon snacks.
3 cups flour (1/2 cup flour for kneading the dough)
3 teaspoons baking powder
1/2 cup Crisco shortening (preferably butter flavor)
1 cup chopped ham or turkey
1 cup shredded Cheddar or Swiss cheese
3/4-1 cup milk or buttermilk
Sift dry ingredients and cut in shortening with a pastry blender. Stir in ham and cheese. Gradually add liquid while mixing dough with a fork. Stir until all dry ingredients are blended; dough will be somewhat crumbly, not one big ball - that would be too moist. Gently knead the dough on a generously floured surface for 1-2 minutes. Divide and pat into 2 balls; flatten into 2" thickness. Using a sharp knife, slice the circle into 6 or 8 triangles. Place on greased (or "Pammed") cookie sheet (stones work best) and bake at 400 degrees for 15-20 minutes. Check at 15 minutes and bake until lightly browned on top and bottom.
NOTE: This recipe doubles and triples nicely. The trick to perfect scones is how much you handle the dough. If it's too sticky, the scones spread out too much; too dry, they are too hard.
Printable Recipe
LUSCIOUS LEMON BARS - JOANNA LUND
02/21/2002
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Serves 8 (2 each)
1 cup + 2 tablespoons purchased graham cracker crumbs
1-1/4 cups SPLENDA Granular
1/4 cup reduced-calorie margarine
2 eggs or equivalent in egg substitute
2 tablespoon no-fat sour cream
1/3 cup lemon juice
1 tablespoon all-purpose flour
1/4 teaspoon baking powder
Preheat oven to 350 degrees. Spray an 11-by 7-inch biscuit pan with butter-flavored cooking spray. In a medium bowl, combine 1 cup graham cracker crumbs, 1/4 cup SPLENDA Granular, and margarine. Mix gently until mixture is crumbly. Carefully pat mixture into prepared biscuit pan. Bake for 5 minutes. Meanwhile, in a medium bowl, beat eggs with a wire whisk until eggs are foamy. Stir in sour cream and lemon juice. Add remaining 1 cup SPLENDA Granular, flour, and baking powder. Mix well to combine. Pour mixture evenly over partially baked crust. Bake for another 10 minutes. Evenly sprinkle remaining 2 tablespoons graham cracker crumbs over top. Lightly spray crumbs with butter-flavored cooking spray. Continue baking for 8 to 10 minutes. Place pan on wire rack and allow to cool for at least 10 minutes. Cut into 16 bars.
HINTS: 1. Before patting mixture into pan, wet hands with cold water. 2. If you prefer a less tart bar, cut lemon juice down to 1/4 cup.
Each serving equals:
134 Calories, 6 gm Fat, 3 gm Protein, 17 gm Carbohydrate, 182 mg Sodium, 23 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 1 Fat
Healthy Exchanges Selections: 3/4 Bread, 3/4 Fat, 1/4 Protein, 16 Optional Calories
Printable Recipe
MINCE TARTS - JOANNA LUND
10/11/2002
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Serves 6
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 teaspoon apple pie spice
1 cup water
6 tablespoons raisins
1-1/2 cups (3 small) cored, peeled, and finely diced cooking apples
1/2 teaspoon rum extract
1 (6-single serve) package Keebler graham cracker crust
6 tablespoons Cool Whip Lite
In a medium saucepan, combine dry pudding mix, apple pie spice, and water. Add raisins and apples. Mix well to combine. Cook over medium heat until mixture thickens and apples start to soften, stirring often. Remove from heat. Stir in rum extract. Evenly spoon hot mixture into graham cracker crusts. Refrigerate for at least 30 minutes. When serving, top each with 1 tablespoon Cool Whip Lite.
Each serving equals:
HE: 1 Fruit, 1/2 Bread, 3/4 Slider, 3 Optional Calories
------------------
191 Calories, 7 gm Fat, 1 gm Protein, 31 gm Carbohydrate, 371 mg sodium, 6 mg Calcium, 1 gm Fiber
------------------
DIABETIC: 1 Fruit, 1 Starch, 1 Fat
Printable Recipe
NORITA'S JUMBO CINNAMON ROLLS
09/12/2002
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2 packages active dry yeast
1/2 cup warm water (110-115 degrees)
pinch of sugar
1-3/4 cups milk, scalded
1/2 cup granulated sugar
6 tablespoons shortening
2 tablespoons unsalted butter
2-1/2 teaspoon salt
1 teaspoon vanilla extract
3-1/2 cups bread flour
3 cups all-purpose flour
1/4 cup dry potato starch
1 large egg
1. Combine yeast and warm water in large mixer bowl. Add a pinch of sugar and allow to sit until foamy.
2. Scald milk. Add 1/2 cup sugar, shortening, butter, salt and vanilla to milk. Set aside to cool to lukewarm.
3. Combine bread flour, all purpose flour and potato starch in a separate bowl.
4. Combine yeast mixture, cooled milk mixture, 3 cups of the flour and the egg, mixing until smooth.
5. Switching to dough hook (or by hand) add enough of the remaining flour to form a soft dough that will pull from the sides of the mixing bowl and climb the dough hook. Knead 5 minutes.
6. Remove dough to countertop and invert mixing bowl over it. Let it rest 10 minutes.
7. Knead until smooth and elastic (5-10 minutes).
8. Place in large, lightly greased bowl, cover and let rise to double (1-1/2 hours).
9. Punch down. Cover and allow to rise again to almost double (30 minutes).
10. Divide dough into two parts. Cover and let rest 5 minutes.
11. Roll each portion of dough to 12" x 16" rectangle, about 1/2" thick.
12. Sprinkle each half of the filling mixture (recipe follows) and roll from narrow side, like jelly roll.
13. Slice each into 8 rolls about 2" thick and place in four greased (8"x8") square baking pans leaving a little space around each roll. Press centers down gently to help prevent rolls from spiralling.
14. Cover with cloth or plastic wrap and let rise 30 to 40 minutes.
15. Preheat oven to 375 degrees.
16. Bake rolls 20 to 25 minutes, or until golden brown.
17. Cool slightly, then drizzle with icing. (Recipe follows).
FILLING:
1 stick unsalted butter, cold
1-1/2 cups granulated sugar
2 teaspoons all-purpose flour
1/2 cup light brown sugar
3 tablespoons Tones Ground cinnamon
Combine all ingredients in a medium bowl, cutting together with a pastry blender (or pulse in a food processor) until mixture is crumbly.
ICING:
3 tablespoons unsalted butter
3 tablespoons light brown sugar
3 cups sifted powdered sugar
3 tablespoons orange juice
1-1/2 teaspoons Tones vanilla
In medium glass bowl, melt butter and brown sugar in microwave. Stir in remaining ingredients, mixing well. Add more orange juice if needed to thin.
Printable Recipe
PAPA'S PECAN TASSIES - JOANNA LUND
02/21/2002
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I created these to please my husband, Cliff, who is known as "Papa" to his grandkids. You may find it amazing that just one half cup of nuts can make 20 spectacularly good cookies - just a little kitchen magic, thank you very much! Serves 10 (2 each)
1 purchased refrigerated unbaked 9-inch piecrust
1/2 cup SPLENDA Granular
2 tablespoons cornstarch
1 egg or equivalent in egg substitute
3/4 cup water
1 tablespoon vanilla extract
1/2 cup chopped pecans
Preheat oven to 350 degrees. Unfold piecrust. Using a 2-1/2-inch biscuit cutter, cut into 12 circles. Press dough scraps together and cut out 8 more circles for a total of 20 circles. Pat pastry circles into miniature muffin (or tassie) cups. Press to form tarts. In a medium saucepan, combine SPLENDA Granular, cornstarch, egg, and water. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in vanilla extract and pecans. Evenly spoon about 1 tablespoon mixture into each tart. Bake for 16 to 20 minutes. Place muffin pans on a wire rack and allow to cool for 10 minutes. Remove tassies from pans and continue cooling on wire rack.
Each serving equals:
137 Calories, 9 gm Fat, 2 gm Protein, 12 gm Carbohydrate, 86 mg Sodium, 8 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 2 Fat
Healthy Exchanges Selections: 3/4 Fat, 1/3 Bread, 3/4 Slider, 5 Optional Calories
Printable Recipe
PARTY TIME RHUBARB RICE PUDDING - JOANNA LUND
05/23/2002
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2 cups diced fresh rhubarb
1 cup water
1 (4-serving) package JELL-O sugar-free strawberry gelatin
1-1/2 cups cold cooked rice
1/2 cup Cool Whip Free
1/4 cup (1/2 ouncd) miniature marshmallows
2 tablespoons (1/2 ounce) chopped walnuts
In a medium saucepan, combine rhubarb and water. Cover and cook over medium heat for 8 to 10 minutes or until rhubarb becomes soft. Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow to cool for 15 minutes. Stir in rice. Refrigerate for 10 minutes. Gently stir in Cool Whip Free, marshmallows, and walnuts. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 30 minutes.
HINT: 1 cup uncooked rice usually cooks to about 1-1/2 cups
Serves 4 - Each serving equals:
HE: 1 Vegetable, 3/4 Bread, 1/4 Fat, 1/4 Slider, 19 Optional Calories
126 Calories, 2 gm Fat, 4 gm Protein, 23 gm Carbohydrate, 65 mg Sodium, 2 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate
Printable Recipe
PAULA'S PERFECT PARFAIT OF LOVE
06/26/2002
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Serves: 6
1 bag frozen Fruit (20 oz.)
10-12 fresh strawberries
6-8 tsp. SPLENDA® Granular or 3-4 SPLENDA Packets
1. Remove friut from freezer and place in a dish.
2. Fruit should still be semi-frozen when placed in to the blender.
3. Wash strawberries and pat dry.
4. Puree the semi frozen fruit and SPLENDA® Granular in a food processor or blender until smooth. Do not over process, as the ice crystals may begin to melt. Serve immediately.
5. Dish the fruit and layer with the strawberries.
Printable Recipe
PEANUT BUTTER CUP PIE - JOANNA LUND - WOMEN'S HEALTH & LIFESTYLE FAIR
03/23/2002
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Serves 8
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 1/3 cups Carnation Nonfat Dry Milk Powder
2 cups water
6 tablespoons Peter Pan reduced-fat creamy peanut butter
1/4 cup Cool Whip Free
1 (6-ounce) Keebler chocolate piecrust
1 (4-serving) package JELL-O sugar-free instant chocolate fudge pudding mix
1 tablespoon (1/4 ounce) finely chopped dry-roasted peanuts
In a medium bowl, combine dry vanilla pudding mix, 2/3 cup dry milk powder, and 1 cup water. Mix well using a wire whisk. Blend in peanut butter and Cool Whip Free. Mix well with a wire whisk until smooth. Spread pudding mixture into piecrust. In the same medium bowl, combine dry chocolate fudge pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Spread chocolate mixture evenly over peanut butter mixture. Sprinkle chopped peanuts evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.
Each serving equals:
HE: 3/4 Protein, 3/4 Fat, 1/2 Bread, 1/2 Skim Milk, 1 Slider, 8 Optional Calories
_______________________________
258 Calories, 10 gm Fat, 9 gm Protein, 33 gm Carbohydrate, 550 mg Sodium, 140 mg Calcium, 1 gm Fiber
_______________________________
DIABETIC: 2 Starch/Carbohydrate, 1 Fat, 1/2 Meat
Printable Recipe
PUMPKIN PIE CAKE BARS - HAPPY DIABETIC CHEF
09/27/2002
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INGREDIENTS:
1/2 cup margarine
1/2 cup Splenda
1/2 cup mashed banana (1 medium banana)
1 egg
1/2 cup canned pumpkin
2 tsp vanilla
1-1/2 cups flour
1 tsp cinnamon
1 tsp each: ginger, allspice, baking soda
1/2 cup raisins
1/2 cup chopped nuts
TOPPING:
1 Tbsp orange juice concentrate
3 Tbsp splenda
2 tsp orange rind, freshly grated
1 tsp vanilla
Directions
1. Combine margarine, Splenda, and mashed banana. Beat in egg, pumpkin & vanilla.
2. Combine dry ingredients and stir into pumpkin mixture. Add raisins and nuts. Spread into a 9 x 13-inch pan which has been sprayed with a non-stick coating.
3. Bake 20-25 minutes at 325 degrees, or until firm in the center.
4. Combine juice concentrate, 3 Tbsp fruit sweetener, orange rind and 1 tsp vanilla. Spread glaze over warm bars.
Calories: 78
Sodium: 54 mg
Cholesterol: 8 mg
Fat: 4 g
Carbohydrates: 10 g
Exchanges: 2/3 Bread, 1 Fat
Printable Recipe
PUMPKIN PIE CRUNCH - MIKE REEH
10/30/2002
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1 package of Duncan Hines Moist Deluxe Yellow Cake Mix
1 can (15 oz) solid pack pumpkin
1 can (12 oz) evaporated milk
3 eggs
1-1/2 cups sugar
4 teaspoons of pumpkin pie spice
1/2 teaspoon salt
1 cup chopped pecans
1 cup butter or margarine, melted
Whipped topping
Preheat oven to 350 degrees. Grease bottom of 13" x 9" pan. Combine pumpkin, evaporated milk, eggs, sugar, spice mix, and salt in large mixing bowl and pour into greased pan. Sprinkle dry cake mix over pumpkin mixture. Top with pecans, then drizzle with melted butter. Bake at 350 degrees for 50 to 55 minutes. Cool completely. Serve with whipped topping. Refrigerate leftovers.
Printable Recipe
QUICK STRAWBERRY PUDDING PARFAIT - JOANNA LUND
05/23/2002
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1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/2 cups water
3/4 cup Cool Whip Free
1 teaspoon almond extract
2 cups sliced fresh strawberries
2 tablespoons (1/2 ounce) slivered almonds
In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Fold in Cool Whip Free and almond extract. Spoon about 2 tablespoons strawberries, then 2 tablespoons pudding mixture into 6 parfait or dessert dishes. Repeat layers. Top each with 1 teaspoon almonds. Refrigerate for at least 15 minutes.
Serves 6 - Each serving equals:
HE: 1/3 Skim Milk, 1/3 Fruit, 1/4 Slider, 15 Optional Calories
89 Calories, 1 gm Fat, 4 gm Protein, 16 gm Carbohydrate, 267 mg Sodium, 114 mg Calcium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate
Printable Recipe
SPIDERS - BRIAN WECKERLY
10/31/2002
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Ritz crackers
Smooth peanut butter
Small pretzel sticks
Raisins
Spread peanut butter on two crackers. Place three pretzel sticks on each side of one cracker. Place other cracker on top. Place two raisins on top for eyes.
Printable Recipe
STOVETOP COOKIES - JOANNA LUND
12/19/2002
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2 cups Splenda Granular
1/2 cup "I Can't Believe It's Not Butter" Light Margarine
1/2 cup fat-free milk
1/4 teaspoon salt
1/4 cup Peter Pan reduced-fat peanut butter
1-1/2 teaspoons vanilla extract
2 tablespoons unsweetened cocoa
3 cups quick oats
In a large saucepan, combine Splenda, margarine, milk, and salt. Bring mixture to a boil, stirring constantly. Remove from heat. Stir in peanut butter and vanilla extract. Add cocoa and oats. Mix well to combine. Drop by tablespoonfuls onto waxed paper to form 24 mounds. Lightly flatten tops with back of a spoon. Refrigerate leftovers.
Serves 12 (2 each) - Each serving equals:
HE: 1 Br, 1 Fa, 1/3 Pr, 1/4 Sl, 6 OC
159 Calories, 7g Fa, 5g Pr, 19g Ca, 175mg So, 28mg Cl, 2g Fi
Diabetic Exchanges: 1 St, 1 Fa
Printable Recipe
STRAWBERRY BANANA DELIGHT
05/17/2002
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All You Need:
1 whole purchased angel food cake
2 whole fat-free vanilla pudding cups
6 ounces fat-free vanilla yogurt
1 pint fresh strawberries
3 tbsp Hy-Vee strawberry preserves
1 whole peeled banana, cut into slices
1 amount Hy-Vee lite whipped topping, thawed
All You Do:
1. Break up angel food cake into small bite-sized pieces.
2. Mix pudding and yogurt together. Set aside.
3. Wash strawberries and cut into quarters. Save 5 strawberry quarters for garnish.
4. In each of 5 clear glass custard cups, place a first layer of angel food cake pieces. (Do not use more than half the angel food cake pieces.)
5. Add a second layer of 3 T. pudding mixture per custard cup.
6. Add a third layer of 2 T. strawberry mixture to each cup.
7. Add a fourth layer of sliced bananas to each cup.
8. Add a fifth layer of angel food cake pieces.
9. Top each custard cup with a dollop of whipped topping and a reserved strawberry quarter for garnish.
Preparation time: 15 minutes. Makes 5 servings.
Recipe developed by the Hy-Vee Test Kitchen and its Iowa State University dietetic intern.
Printable Recipe
STRAWBERRY LEMON TRIFLE - JOANNA LUND
05/23/2002
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2 (4-serving) packages JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
1-1/3 cups Carnation Nonfat Dry Milk Powder
3 cups Diet Mountain Dew
1-1/2 cups Cool Whip Free
6 individual sponge cake dessert cups, cut into small pieces
4 cups sliced fresh strawberries
1/4 cup (1 ounce) chopped walnuts
In a large bowl, combine dry pudding mixes, dry gelatin, dry milk powder, and Diet Mountain Dew. Mix well using a wire whisk. Blend in Cool Whip Free. To assemble, layer half of sponge cake pieces in a trifle or large serving bowl, layer half of strawberries over sponge cake pieces, and spoon half of pudding mixture over top. Repeat layers. Evenly sprinkle walnuts over top. Cover and refrigerate for at least 2 hours.
Serves 8 (3/4 cup) - Each serving equals:
HE: 3/4 Bread, 1/2 Skim Milk, 1/2 Fruit, 1/4 Fat, 3/4 Slider, 15 Optional Calories
216 Calories, 4 gm Fat, 7 gm Protein, 38 gm Carbohydrate, 501 mg Sodium, 181 mg Calcium, 3 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1/2 Skim Milk, 1/2 Fruit, 1/2 Fat
Printable Recipe
STRAWBERRY PEAR SURPRISE PIE - JOANNA LUND
05/23/2002
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1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Diet Mountain Dew
2 cups (one 16-ounce can) pear halvs, packed in fruit juice, drained and chopped, and 1/2 cup liquid reserved
2 cups chopped fresh strawberries
1 (6-ounce) Keebler shortbread piecrust
1/2 cup Cool Whip Lite
In a large bowl, combine dry pudding mix, dry milk powder, Diet Mountain Dew, and reserved pear liquid. Mix well using a wire whisk. Reserve 1/2 cup strawberries. Add pears and remaining 1-1/2 cups strawberries to pudding mixture. Mix gently to combine. Spread mixture into piecrust. Refrigerate for 10 minutes. Spread Cool Whip Lite over set filling. Garnish top with reserved strawberries. Refrigerate for at least 1 hour. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 3/4 Fruit, 1/2 Bread, 1/4 Skim Milk, 1 Slider, 3 Optional Calories
177 Calories, 5 gm Fat, 4 gm Protein, 29 gm Carbohydrate, 292 mg Sodium, 86 mg Calcium, 3 gm Fiber
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate, 1 Fat
Printable Recipe
STREUSEL TOPPED PUMPKIN PIE PIE - JOANNA LUND
10/17/2002
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1 (15-ounce) can Libby's Solid Pack Pumpkin
1 recipe JO's Sweetened Condensed Milk
1 egg or equivalent in egg substitute
1-1/2 teaspoons JO's Pumpkin Pie Spice or any pumpkin pie spice
1 (6-ounce) Keebler graham cracker pie crust
6 tablespoons purchased graham cracker crumbs or 6 (2 1/2-inch) graham cracker squares, made into crumbs
2 tablespoons Splenda Granular
1 tablespoon + 1 teaspoon I Can't Believe It's Not Butter Light Margarine
1/4 cup chopped walnuts
Preheat oven to 425 degrees. In a large bowl, combine pumpkin, JO's Sweetened Condensed Milk, egg, and JO's Pumpkin Pie Spice. Mix well using a wire whisk. Spread mixture evenly into pie crust. Bake for 15 minutes. Meanwhile, in a small bowl, combine graham cracker crumbs and Splenda. Add margarine. Mix well until mixture is crumbly. Stir in walnuts. Evenly sprinkle crumb mixture over partially baked pumpkin filling. Lower oven setting to 350 degrees. Continue baking pie for 40 to 45 minutes or until filling is set. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1-1/4 Br, 3/4 Fa, 1/2 FFM, 1/2 Ve, 1/4 Pr, 8 OC
213 Calories, 9g Fa, 7g Pr, 26g Ca, 231 mg So, 178 mg Cl, 3g Fi
Diabetic Exchanges: 1-1/2 St/Ca, 1 Fa, 1/2 FFM
Printable Recipe
STUFFED STRAWBERRIES
05/24/2002
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24-30 medium to large sized strawberries
8 oz. brick cream cheese (softened, NOT low fat)
1/4 cup powdered sugar
1/2 tablespoon vanilla
1 pkg. sliced almonds
Preheat oven at 350°. Spread sliced almonds on a cookie sheet in a single layer. Place in oven for a minute or two. Stir and return almond slices to the oven for another minute or two until slightly toasted. They toast fast so keep a close eye on them. Set almond slices aside.
Wash berries and drain to dry. Use the small end of a melon balling tool to scoop the top of the berries. Remove the core and stem all at once with the melon baller. Trim the bottoms of the berries enough so they will sit flat on a serving platter without tipping over. Set berries aside.
Use a hand mixer to combine cream cheese, vanilla and powdered sugar. Start at low speed until powdered sugar is combined increasing to high speed until mixture is light and fluffy. Two minutes should be sufficient.
Fill a parchment bag, fitted with a star tip, with cream cheese mixture. Fill each strawberry by piping cream cheese mixture into the cavities. Garnish with one or two almond slices.
Printable Recipe
THE ORIGINAL HOME-BAKED GIRL SCOUT COOKIE (CIRCA 1922)
01/10/2002
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1 cup of butter
1 cup of sugar
2 tablespoons of milk
2 eggs
1 teaspoon of vanilla
2 cups of flour
2 teaspoons of baking powder
Sugar crystals
Cream butter and sugar. Next, add well-beaten eggs, then milk, vanilla. Add the flour and baking powder; mix. Roll out, make trefoil cutouts, sprinkle sugar crystals on top. Bake at 350 degrees for about 8 minutes, or until just golden brown.
Printable Recipe
TRIFLE - SHEILA CRAIG
08/23/2002
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An easy to make version of a traditional British dessert
One pound cake
One 3.4 oz. box instant pudding, vanilla
One 3 oz. box Jell-O, in your favorite flavor
One 15 oz. can fruit cocktail in its own juice or lite syrup
Brandy (optional)
One 8 oz. container Cool Whip
Drain fruit. Cut pound cake into slices and line a glass bowl. Soak with brandy, if desired. Pour in fruit cocktail. Make Jell-O according to directions. Pour into bowl on top of pound cake slices. (Do not cool Jell-O.) Make pudding according to package directions and pour into bowl. Place in refrigerator to set at least two hours. Before serving, top with Cool Whip.
Can be made with any flavor combination of Jell-O and fruit - Orange Jell-O and Mandarin Orange slices, for example.
Printable Recipe
WHITE CHOCOLATE-COVERED CHERRY CHEESECAKE - JOANNA LUND
12/27/2002
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Serves 8
2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Cool Whip Lite
6 maraschino cherries, quartered
1 (6-ounce) Keebler chocolate piecrust
2 tablespoons (1/2 ounce) mini chocolate chips
In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Reserve 8 cherry pieces for garnish. Gently stir remaining cherry pieces into cream cheese mixture. Spread mixture evenly into piecrust. Drop remaining 1/2 cup Cool Whip Lite by tablespoonful over top of filling to form 8 mounds. Evenly arrange a cherry piece in center of each mound. Sprinkle chocolate chips evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.
Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/4 Skim Milk, 1 Slider, 19 Optional Calories
211 Calories, 7gm Fat, 11gm Protein, 26gm Carbohydrate, 636mg Sodium, 70mg Calcium, 1gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Meat, 1 Fat
Printable Recipe
WITCHES' BROOM STICKS - BRIAN WECKERLY
10/31/2002
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Thick pretzel sticks
White or orange candy coating
Orange and black sprinkles
In double boiler, melt candy coating over very hot water (do not boil). Candy coating may also be melted in microwave. Dip one end of pretzel stick in coating (about 1/3 of the way) and sprinkle with orange and black sprinkles. Place upright in a container until coating hardens.
ENTREES
Printable Recipe
ANDOUILLE SAUSAGE & CORNBREAD STUFFED PORK LOIN - CHEF JEFF RYSER
03/20/2002
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3 lb. boneless center cut pork loin
6 to 8 slices thick bacon
STUFFING:
1 cup Andouille sausage, diced
1/4 cup finely diced red and green pepper
1/4 cup finely diced onion (yellow)
1/4 cup diced green onion
2 cups cornbread, crumbled
4 oz. chicken stock
In a large saute pan cook sausage and yellow onion 1 to 2 minutes. Add peppers and green onion, cook 1 minute. Add crumbled cornbread and chicken stock and toss lightly. Stuffing should be a little dry. It will moisten up in the cooking process. Set aside.
Butterfly pork loin and pound out to about 1/3 inch thick. On sheet pan with parchment paper, shingle bacon lengthwise, so it overlaps a little. Place pork on top of bacon. Fill center of pork with stuffing and roll tightly. Place roll in center of bacon strips and one by one wrap bacon around pork and secure with toothpick. There should be no gaps. When bacon is secure turn pork over and cook toothpick side down in 350 degree oven approximately 1 hour or until you reach internal temperature of 155 degrees.
SWEET PEPPER AU JUS:
8 cups water
1/2 beef base
1 rib celery, rough cut
1 small tomato, rough cut
1 small onion, rough cut
1 green pepper, rough cut
1 carrot, rough cut
Bring ingredients to a boil and reduce heat. Reduce mixture by 1/2. Strain and slightly thicken with slurry.
Printable Recipe
BACON-WRAPPED SHRIMP ON THE BARBIE - PETER HARMAN
08/02/2002
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No, I'm not talking about the Ken doll. To devein or not to devein, that is the question. It's up to you! The vein is basically the intestine of the shrimp. Sometimes these veins are large and other times they are very small. Refined man will always devein, Real Men generally don't care. Bacon and shrimp combine to create an intense flavor when grilled. This is a great treat to serve hot off the grill in the summertime. I recommend using the largest shrimp you feel your friends are worthy of.
36 large shrimp
18 pieces lean bacon
3 cups Jack Daniel's BBQ Sauce
Bamboo or metal skewers
Cooking spray
Wrap each shrimp with 1/2 slice of bacon and thread onto the skewers, three per skewer. Brush the shrimp with the Jack Daniel's BBQ Sauce. Spray well with cooking spray and grill over a medium flame until done. It's a good idea to baste the shrimp with sauce as they cook. Remove the shrimp from the Barbie. Allow to cool slightly and devour.
If using bamboo skewers soak them in water for a while so they burn slower.
You can also use large sea scallops or chicken breast chunks for this bacon-wrapped treat.
Printable Recipe
BARBEQUED SHRIMP - THE HAPPY DIABETIC CHEF
03/21/2002
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5 pounds raw shrimp, heads and shells on, well rinsed and drained (24-30 shrimp per pound)
1 c. extra virgin olive oil
5 cloves garlic, minced
1/8 c. Worcestershire sauce
1/2 t. cayenne
2 t. fresh oregano
1 t. salt
1 t. ground black pepper
1 lemons, cut in half and their juice
1 large loaf sour dough
Preheat the oven to 350 degrees F.or a large saute pan. Rinse the shrimp under cold running water and let drain. Mix all ingredients together, except the shrimp and bread, and stir to mix well. Pour over the shrimp. Bake in the oven or saute until the shrimp are pink and cooked through, 30 to 40 minutes,in the oven 5 to 6 min in the pan, stirring occasionally to keep the shrimp from drying out. Remove from the oven and pour into a large serving bowl, or individual bowls to be peeled and eaten at tableside, with hot French bread for dunking in the sauce.
Servings: 10-12
Per Serving: 368 Cal (53% from Fat, 43% from Protein, 4% from Carb); 39 g Protein; 21 g Tot Fat; 3 g Sat Fat; 3 g Carb
Printable Recipe
BBQ SHRIMP - RED CROW
05/22/2002
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Mango, carrots, hearts of palm slaw
SLAW:
1 mango, peeled and julienned
2 large carrots, peeled and julienned
1 fresh heart of palm, julienned
1 cup rice wine vinegar
3/4 cup sugar
Juice of 4 lemons
Put vinegar, sugar, and lemon juice in sauce pot and cook until sugar is dissolved. Let cool and then pour over mango, carrots, hearts of palm.
Printable Recipe
CAJUN MEATLOAF
03/15/2002
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Make an extra batch, freeze it, and pop in the microwave for a fast meal.
PREP TIME: 8 to 10 minutes
COOKING TIME: 45 to 50 minutes
YIELD: 2 Kid Servings, 2 Adult Servings
1 teaspoon vegetable oil
2 tablespoons beef or chicken broth
1/3 cup plus 2 tablespoons finely chopped onion
1/4 cup finely chopped celery
1/4 cup finely chopped bell pepper
1 teaspoon minced or chopped garlic (about 2 cloves)
1 teaspoon hot sauce, optional
1 teaspoon Creole or Cajun seasoning
1/4 cup low-fat milk
1/4 cup ketchup
Nonstick cooking spray
1 pound ground sirloin or extra-lean ground beef
1 egg
1/2 cup fine dry bread crumbs
Salt and freshly ground black pepper
Garlic powder
2 hamburger buns
2 strips bacon, cooked and cut into 2-inch pieces, optional
Optional garnishes: lettuce, tomato, ketchup, BBQ sauce, mustard
1. Add oil to medium nonstick saucepan or frying pan. Add broth, onion, celery, pepper, garlic, hot sauce, if desired, and seasoning, and saute until the mixture starts to stick to the pan, about 3 minutes, stirring frequently.
2. Add milk and ketchup; continue cooking about a minute, stirring occasionally. Remove from heat; let cool.
3. Preheat the oven to 350 degrees. Coat a medium-size loaf pan with cooking spray.
4. Blend half the meat with egg, bread crumbs, and milk and onion mixtures.
5. Press into pan and bake for about 25 minutes at 350 degrees, then 20 minutes at 400 degrees; it should be niced browned.
6. Meanwhile, form 2 patties with remaining beef. Place in medium nonstick frying pan coated with cooking spray. Sprinkle with salt, pepper, and garlic powder, and cook over medium heat. Brown both sides until cooked through. Serve on buns, with bacon and garnishes as desired.
Printable Recipe
CARAMEL APPLE PORK LOIN - MIKE REEH
10/02/2002
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Four 2 oz. pork cutlets (from the loin end)
1 oz. whole butter
2 tablespoons brown sugar
1/4 teaspoon Chef Salt
2 tablespoons sliced yellow onions
1/2 cup peeled, sliced and seeded apples (skin on or off optional)
1/4 cup heavy cream
1. Cut pork from the loin end or have your butcher cut them.
2. In 10" skillet melt butter and add pork to sear. Cook 2 minutes each side and remove to warm oven or plate.
3. Add onions, apples and brown sugar. Cook until sugar begins to turn brown and carmelize.
4. Add heavy cream to form sauce and cook until slightly thickened.
5. Pour sauce over pork cutlets and serve.
Printable Recipe
CATFISH FINGERS CZRINA - MIKE REEH
06/19/2002
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One 8-10 oz. catfish fillet
2 oz. corn oil
1 oz. butter
seasoned flour
1 oz. julienne carrots
1 oz. julienne zucchini
1 oz. julienne yellow squash
1 oz. red onion
1 teaspoon fresh garlic
Salt and pepper to taste
2 oz. crawfish tail meat
6 oz. whipping cream
1 oz. freshly grated Parmesan wheel
2 tablespoons sliced scallions
1. Cut fish down the center lengthwise and then cut into four strips.
2. Dredge in flour (dip in buttermilk for crunchier coating)
3. Melt oil and butter and heat in 10" skillet. Add fish and fry on each side 2-3 minutes.
4. Remove fish and discard all the grease.
5. To pan add all vegetables, garlic, salt and pepper and cream. Add Parmesan and crawfish meat.
6. Reduce this until sauce thickens and serve with catfish. Slice scallions over.
Printable Recipe
CHEESY CHICKEN BISCUIT SANDWICHES
10/24/2002
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1 (16.9 oz.) can Pillsbury Grands! Refrigerated Buttermilk Biscuits
1 lb. boneless skinless chicken breast halves, cut into eight 1 to 1-1/2" strips
1/8 teaspoon salt
1/8 teaspoon pepper
8 (3/4 oz.) slices American cheese, cut in half
Heat oven to 375 degrees. Separate dough into 8 biscuits. Press out each biscuit to form 5-inch round.
Place chicken strip in middle of each dough round. Sprinkle with salt and pepper. Place 2 cheese slice halves on top of each chicken strip. Fold both sides of dough to the center, slightly overlapping. Secure with toothpick. Place on large cookie sheet.
Bake at 375 degrees for 18 to 20 minutes or until chicken is no longer pink. Remove toothpick before serving.
Makes 8 servings.
Printable Recipe
CHEF SMITH'S SALMON
11/18/2002
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2 servings
2 (6 oz.) salmon filets, skin off
1 teaspoon dry dill
1/2 teaspoon salt and pepper
2 oz. white wine
2 oz. olive oil
4 oz. blueberries, strawberries and raspberries (each)
1 oz. sugar
In a saute pan, top salmon with white wine, olive oil, dill, salt and pepper.
Bake for 15 minutes at 300 degrees.
Mix all berries in a bowl with sugar and serve over salmon cold.
Printable Recipe
CHICKEN FOR A HAPPY HEALTHY CROWD - THE HAPPY DIABETIC CHEF
12/06/2002
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2-3 cups diced cooked chicken
One 8 ounce can fat free chicken broth
2 cans low fat cream soup
8 ounces low fat cheese
1 medium onion, chopped fine
1 box macaroni
Mix all ingredients together. Pour into a 9" x 13" baking dish and let stand overnight in the refrigerator. Preheat oven to 350 degrees, bake for about 1 hour. Serves 12.
Printable Recipe
CHICKEN LIMONE - MIKE REEH
04/24/2002
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One 5 oz. chicken breast
Seasoned flour
1 ea. egg, beaten
2 tablespoons olive oil
1 tablespoon chopped red onion
1 oz. dry white wine
Juice from 1/2 lemon
4 oz. good chicken gravy or chicken veloute
2 oz. picked spinach
4 oz. cooked angel hair pasta
1. Flatten chicken breast between Saran Wrap. Pound as thin as possible.
2. Heat olive oil in skillet.
3. Dredge chicken in flour and then dip in egg batter. Place in hot skillet. Saute over medium heat a few minutes on each side or until internal temperature reaches 160 degrees. Remove from heat.
4. Add red onion, dry white wine and lemon.
5. Add good gravy and heat. Add picked spinach and sauce.
6. Season with salt and pepper.
7. Serve sauce over chicken and serve with warm angel hair pasta.
Printable Recipe
CHICKEN RIBS
01/24/2002
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Serving Size: 2-1/2 ounces (3 or 4 strips), Total servings: 12
1 can (10-1/2 ounces) condensed beef broth
1/4 cup ketchup
1/4 cup honey
1/4 cup light soy sauce
4 garlic cloves, minced
1/8 teaspoon red food color
2 pounds boneless, skinless chicken thighs, cut into strips
1. In a large bowl, combine all the ingredients. Cover and chill overnight, or for at least 4 hours.
2. Preheat the oven to 450 degrees. Line a rimmed baking sheet with aluminum foil. Place the chicken strips on the baking sheet, discarding the remaining marinade.
3. Bake for 10 minutes, then turn the chicken over; bake for 8 to 10 more minutes, or until no pink remains in the chicken and it is glazed. Serve immediately.
Nutritional Analysis, courtesy of the American Diabetes Association:
Exchanges: 3 Very lean Meat, Per Serving: Calories 106, Calories from Fat 18, Total Fat 2g, Saturated Fat 1g, Cholesterol 46mg, Sodium 214mg, Carbohydrate 4g, Dietary Fiber 0g, Sugars 4g, Protein 17g
"OOH IT'S SO GOOD!!"
Printable Recipe
CHOCOLATE RASPBERRY STUFFED FRENCH TOAST
04/02/2002
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1 oz. of bittersweet chocolate, such as Lindt or Ghirardelli
2 large eggs, beaten lightly
1/2 teaspoon vanilla extract
1 tablespoon milk
Four 1/3 inch thick slices of egg bread
1 tablespoon butter
1/2 cup fresh raspberries
2 teaspoons sugar, or to taste
Mint for garnish
In a bowl, whisk together eggs, vanilla, and milk. Using a 3-inch heart shaped cookie cutter, cut a heart shape from each slice of bread. Place 1/2 oz. of chocolate on top of 2 pieces of the bread. Place a second slice of bread on top of each piece, and gently pinch the edges to make a seal. Dip the "stuffed hearts" into the egg mixture, making sure they're soaked. Heat the butter in a non-stick skillet over moderate heat until it begins to foam, add the stuffed bread hearts and cook them, turning them once for 2 to 3 minutes per side or until they are nicely browned. In a bowl, mash 3/4 of the raspberries and stir in the sugar. Stir in the remaining berries. Transfer the browned hearts to a plate and top with the raspberries. Garnish with mint and serve!.
Printable Recipe
CHURCH SUPPER CHICKEN & WILD HOT RICE DISH - JUDITH FERTIG
03/14/2002
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> Not all casseroles are created equal, and this hot dish is one that does Minnesota proud. Make this with leftover take-out rotisserie chicken or the remains of the Thanksgiving turkey. Take this to a potluck supper and you'll get lots of requests for the recipe. Serves 8.
3 cups cooked wild rice or packaged wild rice blend
1/2 cup chopped onion
4 tablespoons butter
4 tablespoons all-purpose flour
1-1/2 cups chicken broth
1-1/2 cups half and half
Salt and freshly ground black pepper to taste
1/4 teaspoon freshly grated nutmeg
1/4 cup dried mushrooms
3 cups cooked and diced chicken
2 tablespoons chopped fresh parsley
1 cup grated brick, Muenster or other mild white cheese
1. Preheat the oven to 350 degrees. Spray a two-quart casserole with cooking spray and set aside. Cook the chopped onion in the butter until transparent, but not brown. Sprinkle on the flour and stir to blend. Pour in the chicken broth and cream, and whisk until the sauce is smooth. Simmer for 5 minutes.
2. Add the salt, pepper, and nutmeg. Add the dried mushrooms, chicken, and parsley to the sauce and spoon the mixture into the prepared casserole dish. Sprinkle the grated brick cheese over the top.
3. Bake for 30 minutes or until hot and bubbling.
WARM ITALIAN GREEN BEAN SALAD (from Judith M. Fertig's Prairie Home Cooking)
When fresh green beans are in season, make this easy vegetable salad that goes with just about anything. For the past 20 years or more, our family has made and enjoyed this dish-a great way to dress up green beans and to serve them without cooking the beans for hours. Serves 4
1 pound fresh green beans, cleaned and trimmed
3 tablespoons olive oil
1 tablespoons red wine vinegar
1 clove garlic, minced
Salt and pepper to taste
1. Bring a large pot of water to the boil and cook the beans until just crisp/tender, about 8 minutes. Drain the beans in a colander and immediately plunge them into ice water for a several seconds. (This step keeps the bright green color in the beans. If the color doesn't matter to you, skip the ice water step.) Drain and place in a serving bowl; set aside.
2. In a small bowl, whisk the olive oil, vinegar, garlic, salt and pepper together. Pour this over the still-warm green beans and toss to blend. Serve at room temperature.
GREAT-GRANDMOTHER'S CLOVERLEAF ROLLS (from Judith M. Fertig's Prairie Home Breads)
Written in faded fountain pen ink in my grandmother's household book-a dark bown composition notebook- is this recipe from her mother, Gertrude Rottherm Willenborg, from the 1920s. Sometimes I update this recipe and make three different colored and flavored rolls. To make Pesto Rolls, I add 1/4 cup prepared pesto to the basic recipe and add a little more flour. To make Saffron Rolls, I heat 1/4 teaspoon saffron threads with the milk in the recipe. To make Pumpkin rolls, I substitute 1/2 cup canned pumpkin for the unsalted butter in the dough. The dough will keep in the refrigerator for up to 2 days. Makes 1 dozen rolls
3 tablespoons unsalted butter
1/4 cup sugar
1 teaspoon salt
3/4 cup milk
1 large egg, beaten
3 1/2 cups all-purpose flour
6 tablespoons unsalted butter, melted
1. Put the 3 tablespoons butter, sugar, and salt in a bowl. Heat the milk and pour it over the above and let it cool. Dissolve 1 (1/4-ounce) package or 2 1/4 teaspoons active dry yeast in 1/2 cup warm water, then stir into the butter mixture. Add the egg. Then add the flour until you have a soft dough. Cover and refrigerate for at least 2 hours or up to 2 days.
2. Two hours before baking, divide the dough in half. Divide each half into 6 equal portions. Divide each portion into three pieces. Roll each piece into a ball, dip into the melted butter, and place in a muffin tin, three balls to a muffin cup. Cover and let rise in a warm place until double in bulk, about 1 1/2 hours.
3. Preheat the oven to 350 degrees. Bake the rolls for 15 minutes.
Printable Recipe
CLASSIC CHICKEN TIKKA MASALA
10/24/2002
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2 teaspoons vegetable oil
1 medium onion, chopped
1 pound boneless, skinless chicken breast
1 (10-ounce) can PATAK'S Tikka Masala Sauce
1 (15-ounce) can diced tomatoes
2 tablespoons half-and-half
In a large skillet, heat oil. Add onion and saute for 1 minute. Stir in chicken and saute until the meat is lightly browned. Add PATAK'S Tikka Masala Sauce and diced tomatoes. Bring mixture to a boil. Reduce heat and simmer for 20 minutes or until chicken is cooked through. Stir in half-and-half just before serving. Serve with rice, chapatti or tortillas. Serves 4.
VARIATION: Modernize this classic dish by wrapping the chicken in chapatti, Indian flat bread, or tortillas.
Nutrition Information:
Calories 360, Fat 18g, Protein 30g, Cholesterol 70 mg, Carbohydrates 18g, Sodium 830mg
Printable Recipe
COCONUT SHRIMP W/PINEAPPLE SALSA - CHEF JEFF RYSER
07/17/2002
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Four 8-12 shrimp
tempura batter
dredging flour or breading
4 oz. coconut
4 oz. plain bread crumbs
vegetable oil for frying
Dip shrimp in flour or breading, then tempura batter, then coconut mixture and fry in preheated oil. Repeat for all 4 shrimp.
SALSA:
1 red pepper, finely diced
1 green pepper, finely diced
1 large tomato, seeded and finely diced
1/2 fresh pineapple, diced
1 red onion, finely diced
2 limes (juice only)
3 oz. fresh cilantro coarsely chopped
Combine all ingredients in bowl. Squeeze lime juice in and mix well.
Printable Recipe
COUNTRY-STYLE SAUSAGE RIGATONI - MIKE REEH
05/01/2002
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3 oz. good pork sausage
2 oz. button mushrooms
2 oz. portabella mushroom
1/2 teaspoon red pepper flakes
1 teaspoon fresh garlic
1 tablespoon fresh sliced basil, about 4 large leaves
2 oz. heavy cream
4 oz. marinara sauce
6 oz. cooked rigatoni
1 oz. grated Parmesan
1. Brown pork sausage and remove most of the grease.
2. Add mushrooms, garlic, red pepper flakes. Cook mushrooms lightly.
3. Add marinara, cream and fresh basil. Keep tossing in pan, add cooked rigatoni.
4. Toss all together and serve topped with Parmesan.
Printable Recipe
CRANBERRY CHICKEN
09/30/2002
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4 servings
4 skinless, boneless chicken-breast halves (about 2 lbs.)
1 oz. packet dry onion soup mix
1 cup whole-berry cranberry sauce
1 cup Italian stewed tomatoes, including juice (break up larger pieces)
1. Slice the chicken breasts in half crosswise to make thin cutlets, or pound to about 1/2 inch thick. Place in a glass casserole dish.
2. Combine soup mix, cranberry sauce, and tomatoes, and pour over chicken; refrigerate up to 2 hours.
3. Preheat oven to 350 degrees. Cover loosely with aluminum foil and bake for 50 to 60 minutes, or until chicken is cooked throughout.
Printable Recipe
FETTUCCINI CARBONARA - MIKE REEH
01/23/2002
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2 oz. diced bacon
1 teaspoon chopped garlic
1/4 cup mushrooms
1/4 cup peas
1 tablespoon scallions
8 oz. cream
1/2 cup Parmesan cheese
8 oz. fettuccini (cooked)
1 egg yolk
Chopped parsley
Brown bacon and drain grease. Add next 6 ingredients and reduce until a light consistency. Toss in cooked fettuccini and stir in parsley and egg yolk. Serve hot. Garnish with green onions and fresh Parmesan.
Printable Recipe
GARLIC & PARSLEY MARINATED BEEF - RED CROW
05/22/2002
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potato salad, grilled scallions, port wine reduction
1 bunch Italian parsley
10 cloves garlic, roughly chopped with parsley
1 cup olive oil, poured into container with parsley/garlic mixture
3 lbs. skirt steak/flank steak, place in dish with mixture and let rest for 3-6 hours
POTATO SALAD:
4 large Idaho potatoes, diced and boiled till fork tender then strain
1/4 cup Dijon mustard
1/4 cup honey
2 tablespoons balsamic vinegar
Toss all together with potatoes.
PORT WINE REDUCTION:
1/4 bottle port wine
1/2 cup cranberry juice
1/2 cup sugar
Place all ingredients in sauce pot and reduce by 1/2
Printable Recipe
GREEK OMELET
04/02/2002
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4 slices of gyro meat
1 Idaho baking potato, peeled
4 tablespoons of olive oil
2 cloves garlic
One 10 oz. bag of spinach, washed, stemmed, and dried
1/3 cup of feta cheese, crumbled
4 eggs
1 tablespoon butter
Heat 1 tablespoon of olive oil in a 4 to 6 inch nonstick skillet. In a food processor with a grating attachment, grate the potato. Pat the potato into a thin pancake and transfer into skillet. Cook until golden brown on one side, 4 to 5 minutes. Turn pancake over and cook until golden on other side, 4 to 5 minutes more.
Pour 3 tablespoons of olive oil into another non-stick skillet. Place slices of gyro meat in pan, and saute until just golden on both sides. Remove from pan. Thinly slice garlic and place in pan along with the spinach. Cook until spinach is just wilted, and remove from pan.
Beat 4 eggs until just combine. Do not beat too much air into eggs, or the texture will be dry. Add 1 tablespoon of butter to a clean skillet. After foam has subsided, pour in the eggs. While stirring the eggs with a fork, shake pan back and forth. Once the bottom of the omelet has set, slide in potato pancake. Add spinach, garlic, feta cheese, and gyro meat on top of potato. Continue to shake pan back and forth, allowing the uncooked portions of the eggs to come in contact with the hot pan and set. Once the eggs are set, the omelet should have formed a half moon shape in the pan from shaking it back and forth. Serve and enjoy!
Printable Recipe
GRILLED CITRUS CHICKEN -THE HAPPY DIABETIC CHEF
06/26/2002
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(Makes 4 servings)
4 boneless, skinless chicken breast halves, about 5 ounces (150 g) each
2 large garlic cloves, minced
1/4 cup (60 ml) fresh orange juice
1/4 cup (60 ml) fresh lime juice
1 teaspoon (5 ml) chili powder
1/8 teaspoon (0.6 ml) crushed red pepper flakes
1. Rinse chicken beast halves and remove all visible fat. Pat dry with paper towels.
2. In a shallow dish, whisk together remaining ingredients. Add chicken breast halves and turn to coat. Cover and refrigerate for several hours.
3. When ready to cook, light a grill.
4. Grill for about 5 minutes per side, until cooked through. Serve at once.
Per serving: 164 calories (11% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 2 g carbohydrates, 0 dietary fiber, 82 mg cholesterol, 96 mg sodium
Diabetic Exchanges:4 very lean protein
Printable Recipe
HONEY MUSTARD KABOBS - SUMMER GRILLING
05/16/2002
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Use with boneless breast tenderloins
1 pkg. Jennie-O Turkey Store Boneless Breast Tenderloins cut into 1-1/4-inch chunks
1 red bell pepper, cut into 1-inch chunks
1 yellow or green bell pepper, cut into 1-inch chunks
1 medium onion cut into 1-inch chunks
1/2 cup prepared honey mustard sauce
1. Prepare grill.
2. Alternately thread turkey and vegetables onto 8 (10- to 12-inch) metal skewkers or soaked bamboo skewers.
3. Brush half of barbecue sauce over kabobs.
4. Grill for about 5 inches from heat source 6 minutes.
5. Brush remaining sauce over kabobs; turn and continue to cook about 8 minutes longer or until turkey is no longer pink in center, turning occasionally.
6. Makes 8 servings.
Printable Recipe
IOWA PORK CHOPS - PETER HARMAN
11/14/2002
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An Iowa Pork Chop is a beautiful thing. Iowa Pork tastes better than any other pork I have ever tasted. The specifications for an Iowa Pork Chop are: it must be at least 1 inch thick and weight at least 12 ounces with a tenderloin of at least 1/2 inch across. Woof! Marinated and grilled these beauties are fantastic! Pork does not need to be cooked to death! Try cooking it to about medium and actually leave some juice in the meat. You won't die and the taste will be superb!
4 (14-ounce) Iowa pork chops
1 cup olive oil
1 tablespoon kosher salt
1 tablespoon black pepper
1 teaspoon powder
1 teaspoon onion powder
1 teaspoon ground cumin
1 teaspoon chili powder
1-1/2 cups chopped cilantro
1 tablespoon chili flakes
In a large bowl place the chops, coat well with olive oil and sprinkle with herbs and spices. Allow to marinate in the refrigerate for two hours or overnight if you plan ahead. Fire up the Grill and grill the chops until they are cooked to an internal temperature of 160 degrees. Bring them to the table and serve them with Canberry Salsa, Grilled Pineappletons and Nacho Scalloped Potatoes.
Printable Recipe
JUST "RITE" LOOSE MEAT SANDWICHES - JOANNA LUND
02/21/2002
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Loose meat sandwiches are a beloved tradition in my home region, the Midwest. They're kind of "country cousin" to the standard Sloppy Joe sandwich filling, and I hope this taste of the Heartland will win your heart. Serves 6
16 ounces extra lean ground turkey or beef
1 cup chopped onion
1 (12-ounce) can Diet Rite Cola (Sweetened with SPLENDA Brand Sweetener
1/2 cup water
1/4 cup reduced-sodium ketchup
6 small hamburger buns
In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat, stirring often to loosen meat. Add onion, Diet Rite Cola, water, and ketchup. Mix well to combine. Lower heat and simmer on a low boil for 30 to 40 minutes or until most of the liquid has evaporated, stirring occasionally. For each sandwich, spoon about 1/3 cup meat mixture between halves of a bun.
Each serving equals:
203 Calories, 7 gm Fat, 16 gm Protein, 19 gm Carbohydrate, 244 mg Sodium, 66 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 2 Meat
Healthy Exchanges Selections: 2 Protein, 1 Bread, 1/3 Vegetable
Printable Recipe
LOBSTER ALFREDO - THE LODGE
05/14/2002
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2 tablespoons olive oil
1 oz. onion, small diced
1 tablespoon fresh garlic, chopped
1 oz. broccoli, cut into small florets
1 oz. cauliflower, cut into small florets
1 oz. carrots, cut on bias
Salt and pepper to taste
Pinch of ground nutmeg
1 cup heavy cream
4 oz. lobster medallions
4 oz. Penne pasta, cooked al dente
1/4 cup Parmesan cheese, grated or shredded
1. Heat olive oil in medium skillet.
2. Add onion and garlic, saute until onions become translucent.
3. Add remaining vegetables and saute on medium-high heat for approximately 1 minute. Season with salt, pepper, and nutmeg.
4. Add heavy cream. Bring to a simmer and reduce by 1/3. Sauce will begin to thicken.
5. Add lobster, pasta, and Parmesan cheese. Toss well.
6. Add salt and pepper if needed.
7. Transfer to plate. Garnish with Parmesan and parsley.
Printable Recipe
MARINATED SALMON STEAKS
06/18/2002
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1 cup lemon pepper or herb & garlic marinade, divided
3 each salmon steaks (1 pound)
1 whole lemon, cut in wedges
1. Place salmon and 3/4 cup of the marinade in a gallon-size resealable plastic bag.
2. Place salmon in refrigerator for 30 minutes, turning bag periodically.
3. Remove salmon steaks from plastic bag. Discard used marinade.
4. Grill salmon on medium-high heat, brushing often with remaining 1/4 cup marinade.
5. Cook approximately 4 minutes per side, turning salmon once, until internal temperature reaches 140 degrees.
6. Serve with lemon wedges.
Makes 3 servings.
Printable Recipe
MEDITERRANEAN SHRIMP AND PASTA STIR FRY-MIKE REEH
04/17/2002
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2 tablespoons good olive oil
1 tablespoon fresh garlic
1/4 cup diced yellow squash
1/4 cup zucchini squash
1/4 cup Roma tomatoes
1 tablespoon fresh basil
6 ea. 8/12 count shrimp
1 tablespoon Calamata olive base or whole
1 oz. freshly grated Parmesan or Asiago cheese
6 oz. cooked penne pasta
1/2 cup roasted peppers and onions
In a large (10"-12") skillet, heat olive oil. Add yellow and zucchini squash. At this point add garlic, Roma tomatoes, basil, large shrimp. Continue to stir fry together. Add Calamata olive paste. Add pasta and roasted vegetables. Splash with a little white wine or chicken stock and finish with grated Parmesan cheese.
Printable Recipe
MOLE POBLANO - STEVE HALL
09/04/2002
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CHILE SAUCE: Makes 3 quarts
16 dried mulato chiles
6 dried pasilla chiles
5 dried ancho chiles
1 can chipotle chile, optional
NUTS, SEEDS, FLAVORINGS, Etc.
1/4 cup sesame seeds
1/2 teaspoon coriander seeds
1/2 cup vegetable oil
1/3 cup unskinned almonds
1/3 cup salted peanuts
1/3 cup raisins
1/2 onion - sliced
2 cloves garlic
1 corn tortilla - stale
2 slices white bread - stale
3/4 - 15 oz. can tomatoes, drained
2-3 green tomatillos - roasted or boiled
SPICES:
2 tablespoons unsweetened cocoa
1/4 teaspoon ground black pepper
4 cloves, 1/8 teaspoon ground
1/2 teaspoon anise seed, ground
1 teaspoon cinnamon, ground
1/4 cup vegetable oil
2-1/2 quarts poultry broth
2 teaspoons salt
1/4 cup sugar
Put tomatoes and tomatillos in a large bowl. Using vegetable oil, "toast" all seeds, nuts, onion, garlic, raisins, tortillas and bread separately. Add to tomato mix.
Add cocoa, black pepper, cloves. anise seed, cinnamon, all ground to tomato seed, etc. mixture. Stir entire mixture well. Set aside.
Clean and seed all the chiles. Using vegetable oil, quickly sautee/fry all the chiles, a few at a time until they have a "nut brown" color. Drain the fat, saving in a kettle. Cover the chiles in boiling water or chicken stock for 1 hour, then drain and add the chile chipotle.
Puree and strain the tomato mixture in 4 separate batches. Add 1/2 cup broth as you puree, as needed. Put strained mix in a bowl.
Puree and strain the drained chiles in 3 batahces, adding 1/2 cup broth to each batch as needed. Put in a separate bowl.
Heat kettle with remaining oil, add chile puree, simmer and stir constantly for 5 minutes. Add other puree, stir 5 more minutes as mixture thickens. Add 5-6 cups broth, partially cover, simmer for 45 minutes, stirring occasionally. Season with sugar and salt.
Enjoy.
Printable Recipe
MONGOLIAN PORK BURGERS - PETER HARMAN
08/21/2002
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Ahh, summer. Sunshine and warm balmy temperatures have a way of bringing out the instinctive predator traits in all Manly men. We immediately take to the great outdoors to do all things Manly: watching baseball games and drinking beer, washing the car and drinking beer, watching bikinis and drinking beer, and my personal favorite, grilling dead animals over an open flame AND DRINKING BEER!
The Mongols were the original Manly Men, fearless warriors who kicked China's ass during the Middle Ages. They lived in giant tents and galloped around on horseback all day. They cooked over an open fire and loved their food spicy!!
2 lbs. ground pork shoulder
4 tablespoons soy sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon white pepper
1 teaspoon black pepper
3 tablespoons chopped cilantro
1 tablespoon green Thai curry
Have your favorite butcher grind the pork shoulder for you. Tell him you want to 80/20 ratio of pork to fat. Place the ground pork in a mixing bowl and combine the remaining ingredients well. Form into patties. Char grill over high heat until done. DO NOT OVERCOOK! Leave them juicy. Serve on toasted sesame seed rolls with MANGO MAYONNAISE dolloped on top and BIG ISLAND SLAW piled over all.
Transform this recipe into Mad Cow Patties by substituting the pork with ground beef - THEY RULE!!!!!!
Printable Recipe
MR. MIKE'S PAELLA (SHRIMP, MUSSELS)
03/06/2002
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Yield: 1 monster portion
4 oz. sweet Italian sausage (raw) diced
6-8 black mussels
1 teaspoon fresh chopped garlic
3/4 cup diced tomatoes (fresh)
6 each 16/20 shrimp
2 oz. white wine
6 oz. chicken stock
2-1/2 cups cooked saffron rice (slightly undercooked)
1/4 cup chopped green onion
2 tablespoon parsley
1. Brown sausage in skillet, add fresh garlic, shrimp and mussels, and white wine.
2. Add fresh tomato, chicken stock, and rice. Simmer until rice absorbs the liquid. It should still be a little wet.
3. Serve in a large skillet and garnish with parsley and green onion.
SAFFRON RICE
1/4 stick butter
1 onion, chopped
2 cups rice
3 cups chicken stock
1 pinch Saffron
1 bay leaf
1. Melt butter in saucepot. Add onion.
2. Stir in rice and coat well by stirring over heat.
3. Add chicken stock and bring to a boil, add Saffron and bay leaf.
4. Cover and bake at 400 degrees for 20 minutes.
5. Remove from oven and fluff it up.
Printable Recipe
PAN-SEARED SALMON W/GREEN ONION & MUSHROOM - MIKE REEH
02/20/2002
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One 8-10 oz. salmon fillet (boneless and skinless)
2 tablespoons whole butter
1/2 cup fresh sliced mushrooms
1 tablespoon chopped red onion
1 oz. brandy
2 oz. chicken stock
4 ea. green onion, cut in 2" slices
3 oz. Alfredo sauce (commercial)
Black pepper/lemon (optional)
1 tablespoon fresh chopped garlic
Season salmon fillet with salt and pepper. Heat skillet with 2 tablespoons butter. Saute salmon fillet for 2-3 minutes on each side until 145 degrees internal temperature.
Remove from skillet and pour off any excess fat.
Add to skillet 1 tablespoon choped red onion, 1/2 cup chopped mushrooms. Add brandy and flambe. Add Alfredo sauce, garlic and green onion. Heat and serve over salmon fillet.
Printable Recipe
PECAN CRUSTED CHICKEN BREAST W/WILTED GREENS AND CREOLE DRESSING
10/23/2002
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1 pound boneless skinless chicken breast
1/2 cup fine dried bread crumbs
1 cup pecan pieces
5 teaspoons Creole seasoning
5 tablespoons Boetje's mustard
Combine bread crumbs, pecans and 1 teaspoon Creole seasoning. Process in a blender to make a fine "meal". Set aside.
Season chicken breasts with remainder of seasoning and spread the mustard evenly onto the breasts. Set on a baking sheet. Bake in a preheated oven at 375 degrees for 8 minutes. Turn over and bake for 5 more minutes. Remove from oven, slice and place over sauteed greens such as kale, baby salad greens, etc. Top with Creole dressing.
CREOLE SEASONING:
2-1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon ground black pepper
1 tablespoon onion powder
1 tablespoon cayenne
1 tablespoon oregano
1 tablespoon thyme
CREOLE DRESSING:
1/2 cup mayonnaise
1/2 cup sour cream
1 tablespoon Boetje's mustard
1 teaspoon each - salt and pepper
Printable Recipe
PEPPERED SALMON W/CRAB SALAD & AVOCADO DRESSING
06/12/2002
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Two 2 oz. slices salmon
2 oz. Montreal steak seasoning or coarse ground pepper
CRAB SALAD:
1 lb. crab meat
1/2 cup red pepper, finely diced
1/2 cup green pepper, finely diced
1/4 cup green onion, finely diced
1/4 cup red onion, finely diced
1/2 cup mayonnaise
Salt and pepper to taste.
Mix all ingredients in mixing bowl.
AVOCADO DRESSING
1 Avocado
2 tablespoons sour cream
3/4 cup heavy cream
1 tablespoon lemon juice
1 teaspoon garlic
Mix in food processor.
1. Coat salmon and sear in saute pan.
2. Place mixed greens on plate.
3. Crab salad next.
4. Prop salmon on greens, avocado dressing on the side. Serve with tomato.
Printable Recipe
PORK CHOP BAKE OF LOVE - HAPPY DIABETIC CHEF
11/04/2002
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1/4 teaspoon olive oil
1 thick slice of yellow onion
One 5-ounce boneless pork chop
1 teaspoon prepared mustard or dijon
Salt and pepper to taste
Sprig of rosemary or 1/4 teaspoon dried rosemary, optional
1. Preheat oven to 350 degrees.
2. Tear heavy-duty aluminum foil to make a 12-inch square; smear the foil with oil.
3. Place onion slice on half of foil.
4. Trim any fat from pork chop, spread both sides with mustard.
5. Place pork chop on onion and sprinkle with salt and pepper to taste.
6. Top with rosemary (if desired).
7. Close foil to form triangle, roll edges and crimp firmly to seal, turning sealed edges.
8. Place in baking pan and bake 20 to 30 minutes, depending on thickness of chop, or until chop is cooked thoroughly (no pink in the center).
9. Transfer packet to dinner plate, open and turn chop with onion and juices onto plate.
Calories: 219
Protein: 22 g
Fat: 13 g
Carbohydrates: 3 g
Exchanges: 3 Meat + 1/2 Vegetable
Printable Recipe
PORK CHOPS W/RED ONION GRAVY & SMASHED SWEET POTATOES - MIKE REEH
10/16/2002
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Two 7 oz. Frenched pork chops (boned and lean)
2 oz. butter
Chef salt to taste
Flour to dredge pork in
1/4 cup minced red onion
1-1/2 tablespoons flour
8 oz. chicken stock
In a 10 inch skillet, heat butter until very hot. Dredge pork in flour and add to skillet. Brown chops evenly on each side and cook until juices run clear or internal temperature is 150 degrees.
Remove chops to warm platter.
Add onion to skillet and cook, add flour and whip in. Add stock and whip until it thickens. Serve over pork chops.
SMASHED SWEET POTATOES
1 each large sweet potato
2 oz. butter
1 tablespoon brown sugar
Salt and pepper to taste
Bake sweet potato in jacket for 1-1/2 hours at 350 degrees.
When soft to touch, cut and scoop into bowl. Add butter, salt and pepper, brown sugar and smash with spoon.
Serve with pork chops.
Printable Recipe
POTATO CRUSTED TILAPIA - JEFF RYSER
02/06/2002
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1 large potato, peeled
2 tilapia filets (5-7 oz.)
Flour
egg wash
1/4 cup olive oil or butter
1/2 cup white wine
1/4 cup shallot, finely diced
Salt and pepper to taste
1. Coat fish with flour and brush with egg wash.
2. Thinly slice potatoes and press slices on 1 side of each filet arranging them like scales.
3. Heat oil in pan. Add fish, potato side down; saute until lightly browned. Flip fish and place on baking sheet in 450 degree oven for 3 - 5 minutes.
4. In same saute pan, remove excess oil, stir in white wine and shallots. Cook until reduced by half. Add salt and pepper to taste.
5. Place fish on plate, drizzle with sauce and serve with lemon.
Printable Recipe
PROSCIUTTO-WRAPPED SEA SCALLOPS
06/13/2002
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Prosciutto-wrapped Sea Scallops on Rosemary Skewers w/Grand Mariner Balsamic Syrup
4 ea. sea scallops (U-10ct)
2 ea. Prosciutto (paper thin)
2-4 ea. Fresh rosemary sprigs
1 oz. Olive oil
1 tablespoon granulated sugar
1 tablespoon balsamic vinegar
2 oz. Grand Mariner
1 oz. Demi glace
1 tablespoon fresh squeezed lemon juiice
Prep procedure:
1. Leaving 1" of the top, strip the remaining leaves from the rosemary sprigs creating 4 skewers 3 - 4" in length.
2. Slice prosciutto paper thin. Then split lengthwise ending up with 4 slices at 6" x 1".
3. Remove tendon or sinew from scallop as this part is tough and undesirable to eat.
4. Wrap cleaned scallops with prosciutto leaving flat sides exposed.
5. Secure by piercing rosemary sprig all the way through prosciutto wrapped scallop.
Cooking procedure:
1. Heat saute pan over medium high heat.
2. Add olive oil.
3. Add scallops.
4. Cook at 2-3 minutes each side or until scallop is golden brown and slightly firm to the touch. Remove pan from heat cover and reserve until sauce is complete.
5. In separate pan add 1 tablespoons granulated sugar melt to amber in color (being careful not to burn).
6. Add 1 tablespoon balsamic vinegar.
7. Add 2 ounces Grand Mariner, reduce by 1/2.
8. Add Demi Glace.
9. Add lemon juice.
10. Drizzle sauce over scallops and serve immediately.
Printable Recipe
RED CURRY & COCONUT MILK SHRIMP - PETER HARMAN
11/14/2002
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My wife Kim says this is her favorite recipe in the book! Pay attention she knows what she's talking about. Shrimp are expensive and perceived as special food, this recipe is delectable! Buy the largest shrimp your fishmonger has to offer. This dish is spicy and will make your mouth light up like a Christmas tree! This is great as an appetizer or as a whole meal over steamed rice or rice noodles.
2 dozen shrimp
1/4 cup salad oil
1 teaspoon chopped garlic
2 tablespoons diced onion
1 teaspoon Thai fish sauce
1/4 cup soy sauce
1 tablespoons Thai red curry
1 cup coconut milk
24 fresh whole basil leaves
Peel and devein the shrimp. Use your electric wok at medium high heat. In the wok heat the oil and add the shrimp, garlic, onion, soy sauce and fish sauce. Stir in the red curry paste until it dissolves. Lumps of undissolved curry paste tastes bad. Add the coconut milk, stir to incorporate and cook until the shrimp are done. Add the fresh basil leaves and pour the shrimp into a large serving bowl.
Add the fresh basil at the last minute so the flavor stays explosive and doesn't wimp out!
Serve the shrimp with steamed jasmine rice. Sit back, relax and revel in that Manly feeling.
Printable Recipe
ROASTED VEGETABLES & PASTA - MIKE REEH
07/10/2002
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1 zucchini
1 yellow squash
1 red pepper
1 green pepper
6 large mushrooms
2 tablespoons fresh basil
2 tablespoons fresh garlic
2 tablespoons olive oil
Toss in bowl and roast on hot charcoal grill.
In 12" skillet toss roasted veggies over heat, add one pound cooked linguine. Finish with fresh grated Parmesan.
Printable Recipe
ROSEMARY CHICKEN PORTABELLA - MIKE REEH
05/15/2002
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One 5 oz. chicken breast pounded to 1/4" thick
1 tablespoon olive oil
Seasoned flour
1 tablespoon chopped red onion
3 oz. sliced portabella mushroom
1/2 ea. juice of a lemon
2 oz. Marsala wine
3 oz. good brown sauce
1/2 teaspoon fresh chopped rosemary
Salt and pepper to taste
1 oz. sliced smoked mozzarella cheese
1. Heat a 10" saute skillet with olive oil.
2. Dredge chicken in flour and saute for about 2 minutes on each side. Remove to a warm plate.
3. To the pan add red onion, portabella mushrooms and saute.
4. Deglaze pan with lemon juice and Marsala and reduce liquid until almost dry.
5. Add brown sauce and pour over chicken and top with cheese. Melt and serve. Garnish with a spear of fresh rosemary.
Printable Recipe
SALMON FIORENTINO
09/18/2002
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One 8 ounce salmon filet
3 ounces Salmon stuffing, Fiorent
2 ounces Salmon breading
3 ounces flour
1 egg, whole
Salmon Stuffing, Fiorentino:
1 pound cheese, goat, Chevre
1 pound spinach, frozen, thawed
2 cups cheese, Parmesan,grated
1 tablespoon garlic, roasted
1 cup pine nuts, toasted
1 tablespoon Old Bay Seasoning
1 tablespoon lemon juice
1/4 teaspoon nutmeg
Thaw and squeeze out water from the spinach and set aside. Combine all other ingredients in a mixing bowl and whip with a paddle until all ingredients are incorporated. Add spinach last. Label, date and refrigerate.
To prepare salmon:
Take one 8 ounce filet of salmon and butterfly from end to end. Inside the flap, place two 1-ounce scoops of fiorentino filling. Fold salmon back to its original shape and place on plastic wrap square so that the ends are facing the sides of the plastic. Fold the wrap to enclose the salmon tightly. Take and squeeze out any air and then twist the other end of the wrap and ring it in tightly on the salmon ends so that you have a ball. Take the ends of the wrap and tie them tightly. Let set in freezer for 2 hours. To bread the fish, dredge the ball in flour, egg and then the sesame breading. Blanch this in the fryer for 3 minutes and let cool.
Printable Recipe
SALMON LOAF
06/18/2002
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1/2 cup bread crumbs
1 can salmon
1 egg, beaten
1/3 cup chopped onion
1/2 teaspoon salt
1/2 teaspoon pepper
2/3 cup mayonnaise
Paprika
1. Place bread crumbs in a bowl.
2. Drain canned salmon, pouring liquid over bread crumbs.
3. Flake salmon. Add salmon to bread crumbs.
4. Stir in egg, onion, salt, pepper and mayonnaise. Mix thoroughly.
5. Place salmon mixture in greased loaf pan.
6. Sprinkle with paprika.
7. Bake at 350 degrees for 45 minutes.
Printable Recipe
SALMON THE OTHER PINK MEAT - PETER HARMON
01/25/2002
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This is by far the most difficult recipe in the book! You may have to pay serious attention to the directions here as this is not as simple as boiling water. Staying awake and paying attention will be your greatest allies here. This recipe is one of my personal favorites and I only make it on special occasions, "such as when I feel like it." Phyllo dough is a tough critter to work with, you can screw it up if you don't listen to the simple rules that govern it. With careful practice you can become a expert with Phyllo dough. I cannot exaggerate the word "careful here, be careful with the dough or you will make an incredible mess!" Let practice and shear guts be your guide, this is the time to grit your teeth and be a man!
4 - six ounce salmon filets
24 leaves phyllo (at least)
2 sticks melted butter
1 cup fresh ground bread crumbs
1 pound fresh spinach leaves
Kosher salt and black pepper to sprinkle
Ask your fishmonger to prepare four perfect six ounce salmon filets. The salmon must be fresh, "if not throw it back." Fresh fish is like a scratch and sniff ad. It has no smell.
Remove the large stems from the spinach and lightly steam it until it is wilted, but not dead, cool to room temperature and reserve. Remove the phyllo dough from the package, unfold it and lay it on your kitchen counter. Cover it with a damp cloth to keep it from drying out as your work with it. Remove the top layer of phyllo dough, place it on a dry surface, brush it evenly with melted butter and sprinkle it with bread crumbs. Repeat until you have six layers. Divide the spinach in eight equal parts. Place one part in the center of the phyllo dough. Sprinkle with salt and pepper. Top with a salmon filet. Top the salmon with another portion of spinach.
Now the fun part, wrap the phyllo over the spinach as you wuold wrap a present, first the sides then the ends. As you wrap each fold, butter brush the dough top seal. When this is complete it should look like a square package. Gently transfer the package to a large cooking sheet. Repeat until you have four packages.
Bake in a 400 degree oven until the phyllo is crisp and golden brown. Remove from the oven and transfer to a cutting board. Allow to cool for about two minutes, then slice corner to corner with an electric knife, invert and serve on a bed of lobster sauce.
Printable Recipe
SALMON W/BOETJE'S MUSTARD
04/04/2002
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5 oz. salmon fillet, boneless and skinless
2 oz. white wine
4 oz. heavy cream
1 tablespoon Boetje's mustard
1 handful spinach
Salt & pepper to taste
In a hot, oiled pan, sear salmon on both sides to a light golden. Deglaze with white wine. Remove salmon, place on top of mashed potato. Add cream and reduce to a sauce-like consistency. Remove pan from heat. Add Boetje's and blend. Add spinach to wilt. Season and pour over salmon.
CREAMY GARLIC MASHED POTATO
1 large potato
1/2 clove garlic, finely chopped
2 tablespoons butter
2-3 tablespoons cream
Salt and pepper to taste
Peel and dice potato. Cook in boiling water till tender. Remove potato and whip till light and fluffy. Add garlic, butter and cream to incorporate. Season to taste.
Printable Recipe
SAN FRANCISCO SEA SCALLOP STIR FRY - MIKE REEH
05/08/2002
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Use at least 5 of your favorite vegetables.
4 oz. sea scallops
1 tablespoon corn oil
1/4 cup onion
1/4 cup green onion
1/4 cup broccoli
1/4 cup red pepper
1/4 cup zucchini and yellow squash
1 tablespoon sweet bean paste
1 teaspoon hot bean paste
1 teaspoon fresh garlic
1 cup chicken stock
2 teaspoons cornstarch and 1 oz. water (mix together)
1. Heat 10" saute skillet with corn oil. Begin adding vegetables, sea scallops, both bean pastes, garlic and chicken stock.
2. Bring it to a simmer and add cornstarch mixture to thicken.
3. Serve over steamed white rice.
Printable Recipe
SAUSAGE & SHRIMP JAMBALAYA - MIKE REEH
06/05/2002
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6 oz. Italian sausage link
1 cup celery
1 cup shrimp 41/50 ct., peeled and deveined
3 cups diced tomatoes
1 tablespoon Cajun spice
1 cup chopped green pepper
1 cup chopped onion
2 cups rice, long grain (not Minute Rice)
4 cups chicken stock or seafood stock
In a 2 quart soup pot brown sausage add, rice and stir in. Add celery, pepper, onion, tomato and spice. Stir in shrimp, add stock and cover. Simmer on stove top for 20 minutes until rice is tender. Serve in a large bowl topped with sliced green onions with crusty French bread.
Printable Recipe
SAUTEED WALLEYE WITH LIME BUTTER & CRISP FRENCH FRIED LEEKS
07/23/2002
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1 Each Walleye Fillet 8-10 oz. (preferably skinless)
1 Cup All Purpose Flour
1 Tablespoon Seasoning Salt
3 oz. Cooking Oil (Canola, Soybean, Corn)
2 oz. White Wine
1 oz. Lime Juice
1 oz. Butter (softened)
1 Teaspoon Parsley, Fresh Chopped
1/2 Cup Julienned Leeks (white part only)
1/2 Cup Cooking Oil
In small saute pan add 1/2 cup oil and 1/2 cup leeks cook over medium heat until leeks start to brown.
Drain leeks and place atop paper towels or napkin to absorb all excess oil.
Mix flour and seasoning salt together.
Coat walleye filet with seasoned flour shake off excess and reserve.
Heat large saute pan over medium flame, add cooking oil and floured walleye.
Saute walleye for approximately 3-4 minutes each side until golden brown.
Drain most of the oil from the pan, deglaze with wine and lime juice.
Remove walleye from saute pan. Reserve until service.
Reduce wine and lime juice until it turns into a syrup.
Remove from heat.
When pan is starting to cool to room temperature add whole butter, using fine wire whip to incorporate butter to the syrup until sauce is creamy and smooth.
Add chopped parsley and serve atop walleye filet.
Garnish with crisp french fried leeks.
Printable Recipe
SCALLOPINI OF VEAL TUSCAN STYLE - MIKE REEH
03/13/2002
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Two 2 oz. veal leg slices
1/4 cup flour, to dredge veal
2 tablespoons olive oil
1 teaspoon garlic
Five 16/20 ct shrimp
2 oz. Portabella mushrooms
1 tablespoon chopped shallots
2 oz. diced Roma tomatoes
2 oz. quartered artichoke
2 oz. Marsala wine
1 tablespoon lemon juice
2 oz. whole butter
1. Dredge veal slices in flour and saute quickly.
2. Add shrimp and cook until pink.
3. Remove veal and shrimp from pan.
4. Add Portabella, shallots, Roma tomatoes, artichokes and quickly saute.
5. Add Marsala wine and lemon juice. Reduce slightly.
6. Shake on butter last and serve over veal and shrimp.
Printable Recipe
SESAME GINGER CHICKEN - MIKE REEH
01/16/2002
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2 tablespoons light soy sauce
2 tablespoons honey
1 tablespoon sesame seeds, toasted
1/2 teaspoon ground ginger
4 boneless chicken breast halves (1 pound)
2 green onions with tops, cut into thin strips
IN a small bowl, combine the first 4 ingredients; set aside.
FLATTEN the chicken breasts to 1/4-inch thickness.
GRILL over medium-hot coals, turning and basting frequently with soy sauce mixture, for 8 minutes or until juices run clear.
GARNISH with onions and cherry tomatoes.
YIELD: 4 servings
Printable Recipe
SOUTHERN FRIED CATFISH - MIKE REEH
08/28/2002
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The secret to good southern fried catfish is to pre soak fish in buttermilk at least 1/2 hour.
Fish breading:
1 cup flour
1 cup yellow cornmeal
1-1/2 tablespoon Old Bay Seafood Seasoning
Mis ingredients.
Let 8 oz. catfish stand in buttermilk for 1/2 hour. Then remove and put into breading and let breading adhere to fish. Fry fish 4 or 5 minutes on each side. Remove to paper towel to drain. Serve.
Printable Recipe
SOUTHERN FRIED CATFISH W/BLACKEYE PEAS - MIKE REEH
02/27/2002
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One 9 to 11 oz. catfish fillet
1/4 cup buttermilk
1/2 cup cornmeal
1 oz. corn oil
2/3 cup cooked black eye peas
2 oz. Julienne ham
1/4 cup sliced green onions
1/2 cup diced tomatoes
1/2 cup chicken stock
1 pinch cajun spice
1. In a 10" skillet heat corn oil.
2. Pour buttermilk over catfish fillet and remove fillet into cornmeal and then into hot corn oil.
3. Pan fry each side for 2 to 3 minutes and remove fillet when internal temperature reaches 155 degrees or fish is fork tender.
4. Remove fillet of fish and pour off excess fat. Add cooked beans, green onion, diced tomatos, stock and cajun spice.
5. Pour bean mixture on plate and place fish over. Garnish with green onions and serve with biscuits or cornbread.
Printable Recipe
SOUTHWESTERN PORK CUTLET MONTEREY - MIKE REEH
05/29/2002
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Three 3 oz. pork cutlets, butterflied and pounded thin
1 tablespoon corn oil or butter
2 oz. Chardonney
1 teaspoon fresh chopped garlic
1/2 teaspoon chili powder
1/4 teaspoon cumin, ground
1/2 cup julienne mixed peppers (red, yellow, orange)
2 oz. sliced Monterey Jack cheese
4 oz. good brown gravy or pork gravy
2 tablespoons chopped shallots
1. Quickly saute pork cutlets and remove from pan when brown on each side.
2. To pan add, shallots, mixed peppers and quickly saute.
3. Deglaze with Chardonney, add chili powder, cumin, garlic and brown sauce.
4. Pour peppers and sauce over pork cutlets and top with cheese and melt.
5. Serve immediately.
Printable Recipe
SPAGHETTI SAUCE - THE HAPPY DIABETIC CHEF
10/08/2002
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Yield: 6 Servings
1 teaspoon Vegetable oil;
2 cloves Garlic; chopped
1 medium Onion; chopped
1 can Tomatoes; mashed or pureed
1 cup Water
1/4 cup Tomato paste
1 tablespoon Dried parsley
1 teaspoon Salt
1/2 teaspoon Oregano
1/2 teaspoon Basil
1/2 teaspoon Thyme
1/4 teaspoon Garlic
1/4 teaspoon Pepper
Heat oil in a heavy saucepan. Saute garlic and onion for three minutes or until limp. Stir in tomatoes, water and tomato paste. Add parsley, salt, oregano, thyme, basil, cloves and pepper; stir well. Bring to a boil, reduce heat and simmer, stirring occasionally for one hour, until sauce is reduced by 1/4.
Makes 6 services (3 cups) 1 serving = 1/2 cup
: 1 fruits & vegetables choice
: 9 g carbohydrate
: 2 g protein
: 1 g fat
: 220 kilojoules
: 53 calories Posted by Jane Knox
Printable Recipe
SPANISH PAELLA - CHEF CHRIS CARTON
10/07/2002
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PAELLA A LA VALENCIANA - 6 servings
6 cups chicken stock
1 large onion, chopped
1/2 tablespoon saffron threads
1 pound large shrimp
12 Littlenack clams
1 whole chicken, cut into 9 pieces
1 pound Chorizo sausage
3 tablespoon olive oil
1 tablespoon minced garlic
1 cup dry white wine
1 tablespoon paprika
1 cup chopped tomatoes
1 tablespoon chopped Italian parsley
3 cups short grain rice
1 bay leaf
Juice of 1 lemon
1 handful of frozen green peas
A few strips of pimento
BRAISED SWEETBREADS - 4 servings
(Slow cooked Veal Pancreas Gland)
1-1/2 pounds veal sweetbreads
1/8 teaspoon ground Mace
1/2 teaspoon salt
1/4 teaspoon fresh black pepper
2 tablespoons flour
3 tablespoons cooking oil
2 tablespoons minced shallots
1 cup chicken stock
1/2 cup whipping cream
2 tablespoons unsalted butter
Lemon slices to garnish
Printable Recipe
STEAK DEBURG0 - JOHNNY'S
12/04/2002
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6 oz. tenderloin steak
1 oz. oil
1 oz. shallots, minced
2 oz. white wine
1 tablespoon DeBurgo herb mix
3 oz. Demi Glace
1 oz. heavy cream
1 cup mashed potatoes
1 each Parmesan twill
Pinch Chef salt
Heat pan and grill in saute pan. Season a 6 oz. tenderloin with chef salt, and pan cook until 1/2 cooked. Place steak on a pie pan and finish cooking in oven. Add shallots and deglaze with wine. Add DeBurgo mix, demi glace and heavy cream. Stir until fully incorporated. Place on long platter and top with DeBurgo sauce. Pipe potatoes on opposite end and place Parmesan twill in potatoes.
DEBURGO HERB MIXTURE:
1 cup garlic, roasted, then chopped
2 tablespoons fresh thyme
1 teaspoon oregano leaf, dry
2/3 cup olive oil, blend, not extra virgin
1/2 teaspoon Chef salt
Clean thyme, ensuring there are no stems. Roast garlic cloves. Puree all ingredients. Keep herbs visible and refrigerate.
Printable Recipe
STEAK DEBURGO - MIKE REEH
01/30/2002
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2 Four-ounce beef tenderloins
1/2 oz. butter
1 tablespoon shallots
2 oz. white wine
Chef salt to taste
4 oz. good beef gravy
1 tablespoon roasted garlic puree
1/4 teaspoon fresh thyme leaves
1 tablespoons fresh basil
2 oz. heavy whipping cream
1. Trim silver skin from beef tenderloin and cut into 4 oz. pieces.
2. Heat skillet and add butter; saute beef to desired doneness about 2-3 minutes on each side for medium rare.
3. Remove meat to warm platter, to the pan add shallots, white wine and reduce by one half.
4. Add beef gravy or sauce, roasted garlic thyme, basil and heat through.
5. Finish with heavy cream and serve ovrt beef medallions.
Printable Recipe
SUMMER SALAD BURRITOS - THE HAPPY DIABETIC CHEF
06/26/2002
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(Makes 4 servings)
2 medium Roma tomatoes, seeded and diced
1/2 medium cucumber, seeded and diced
1/2 medium green bell pepper, seeded and diced
1/2 cup fresh button mushrooms, sliced
2 tablespoons (20 g) finely minced celery
2 tablespoons (20 g) finely minced red onion
2 tablespoons (8 g) minced cilantro
2 tablespoons (30 g) light mayonnaise
1 medium avocado, seeded, peeled, and diced
4 6-inch (15 cm) fat free flour tortillas
1. In a medium bowl, combine tomatoes, cucumber, bell pepper, celery, red onion, cilantro, and mayonnaise. Cover and chill until ready to assemble.
2. Just before serving, prepare avocado and stir into vegetable mixture. Using a slotted spoon to drain off any liquid, divide the mixture between the 4 tortillas, placing the vegetables just off-center, near the edge where you're going to start rolling. Roll up and cut each burrito in half. Serve at once.
Per serving: 210 calories (37% calories from fat), 5 g protein, 9 g total fat (1.8 g saturated fat), 29 g carbohydrates, 6 g dietary fiber, 3 mg cholesterol, 329 mg sodium
Diabetic exchanges: 2 carbohydrate (1 bread/starch, 3 vegetable), 1 1/2 fat
Printable Recipe
THE STACK - MICHAEL OSBORN
04/01/2002
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POTATO CAKES:
4 ea. potatoes, cooked, cooled & shredded
1 cup cheddar cheese, shredded
1/4 cup bacon, diced & cooked
1/4 cup green onions, sliced
1 tablespoon sour cream
1 tablespoon butter, melted
1 teaspoon salt
Pinch white pepper
Combine all ingredients, mix well and refrigerate for 1 hour. Form into 2 oz. patties. Heat butter in small saute pan. Lightly flour and saute until golden brown on both sides. Reserve. Makes 8 two ounce cakes
CRAB CAKES:
8 oz. crabmeat
1 oz. onion, diced
1 oz. celery, diced
1 oz. red bell pepper, diced
1/4 cup mayonnaise
2 oz. white bread crumbs
1 tablespoon clam juice
1 teaspoon Worcestershire sauce
1 teaspoon lemon juice
1 teaspoon dry mustard
1 tablespoon chopped parsley
1 tablespoon Old Bay seasoning
Combine all ingredients, chill, and form into 2 oz. cakes. Saute as for potato cakes. Reserve.
BEEF:
8 beef tenderloin medallions (3 oz. each)
Saute to desired degree of doneness.
ASSEMBLE THE STACK AS FOLLOWS:
1. Place the potato cake in the center of a warm dinner plate.
2. Place the beef on top of the potato cake.
3. Place the crab cake on top of the beef.
4. Surround the stack with a vegetable garnish of your choice.
Printable Recipe
TOBY TURKEY SANDWICH - PETER HARMAN
11/14/2002
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This is the best "Day after Thanksgiving" sandwich in the world. Imagine, it's the day after the big turkey feast and there are the traditional leftovers in the fridge. Turkey, stuffing, and cranberry sauce. This Manly answer to this common leftover dilemma makes an awesome midnight snack on Thanksgiving night. I have a Thanksgiving tradition in the restaurants, when the turkeys first come out of the oven I make Toby's for the staff and everybody goes nuts! Toby's rule! This recipe makes one sandwich.
6 ounces turkey, sliced thick
1/2 cup stuffing
1/3 cup cranberry sauce
mayonnaise
2 slices of Texas toast
Toast the bread. Heat the turkey and stuffing in the microwave oven, just to take off the chill. Spread the bread with mayonnaise or which ever condiment you like. Top with turkey, stuffing cranberry sauce, and the second slice of bread.
I find this sandwich is easier to eat if cut into quarters.
Printable Recipe
TUNA NICOISE - RED CROW
05/22/2002
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grilled artichokes, asparagus, black olive vinaigrette
6 oz. tuna filet
whole artichokes, peeled and grilled, olive oil, garlic, salt, pepper
asparagus, grilled with olive oil, salt, pepper
roma tomatoes, beefsteak tomatoes, grilled with olive oil, salt, pepper
arugula
lemon zest
BLACK OLIVE VINAIGRETTE:
1 cup kalamata olives
4 oz. olive oil
1/4 cup fresh cilantro
salt to taste
pepper to taste
Place all ingredients in food processor or blender and puree.
Printable Recipe
TUNA NOODLE CASSEROLE - HAPPY DIABETIC CHEF
10/29/2002
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8 ounces of cooked pasta
1/4 cup fresh sliced green peppers
1/4 cup sliced fresh onions
1/2 cup fresh sliced mushrooms
1 diced Roma tomato
1/4 cup green peas
1 can albacore tuna
1 tablespoon fresh garlic
3 tablespoons olive oil
Basil and oregano
fresh cracked pepper
1. Heat a large saute pan.
2. Add olive oil and when hot add the garlic and cook for 1 minute.
3. Add onions, peppers, mushrooms, and cook until tender.
4. Add pasta and tomatoes and tuna.
5. Season with oregano, basil and pepper.
Printable Recipe
TURKEY & STUFFING CASSEROLE - GREAT HARVEST BREAD CO.
11/12/2002
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5 cups cubed Great Harvest Stuffing Bread
3 cups cooked turkey cut into small pieces
3 cans condensed cream of chicken soup
6 eggs
1 teaspoon poultry seasoning
1/4 cup grated parmesan cheese
1/4 cup butter
2 cups milk
Salt and pepper
1/2 cup flour
Slivered almonds
Place bread cubes in buttered 3 quart casserole dish (9" x 13"). Arrange turkey over cubes. Combine the eggs (slightly beaten), soup, milk, poultry seasoning, and salt & pepper to taste and pour mixture over turkey. Combine flour and cheese, cut in the butter and sprinkle on top. Top with slivered almonds. Bake at 375 degrees for 35 to 40 minutes (test with a toothpick; when it comes out clean, the casserole is ready to serve).
Printable Recipe
VEGETARIAN SPAGHETTI - THE HAPPY DIABETIC CHEF
10/08/2002
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1 cup cooked spaghetti squash
1/2 cup green and red peppers
1/4 cup white onions
1/2 fresh button mushrooms
1/2 cup zucchini
1 tablespoon garlic
1 teaspoon oregano
1 teaspoon parmesan cheese
1/4 cup olive oil
Split the squash in half and place down in a baking dish with 1/2 cup water, and bake at 350 degrees for 45 minutes to 1 hour until tender. Cool and using a fork scrape the seeds out and throw away. Finish scraping the meat of the squash and set side (it should look like spaghetti).
Heat the oil in a large pan. Add the vegetables and garlic; saute for 5 to 8 minutes. Add the spaghetti squash and oregano and finish cooking until hot. Place into a dish and ladle the red sauce on top and garnish with parmesan cheese.
Printable Recipe
WILD MUSHROOM BEEF STEW
01/29/2002
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Tender chunks of beef simmered with wine, garlic and thyme, accented with mushrooms, is perfect for entertaining. Just add a green salad and bread.
2 pounds beef for stew, cut into 1-inch pieces
1/4 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme leaves, crushed
3/4 cup ready-to-serve beef broth
1/4 cup tomato paste
1/4 cup dry red wine
2 cloves garlic, minced
1 pound red-skinned potatoes (1-1/2 inch diameter), cut into quarters
8 ounces assorted mushrooms, such as shiitake, cremini, oyster and button, cut into quarters
1 cup baby carrots
Fresh parsley (optional)
1. Combine flour, salt, pepper and thyme in small bowl. Place beef in 4-1/2 to 5-1/2 quart slow cooker. Sprinkle with flour mixture; toss to coat.
2. Combine broth, tomato paste, wine and garlic in small bowl; mix well. Add to beef. Add potatoes, mushrooms and carrots; mix well.
3. Cover and cook on HIGH 5 to 6 hours or on LOW 8 to 9 hours, or until beef and vegetables are tender. (No stirring is necessary during cooking.) Stir well before serving. Garnish with parsley, if desired.
Makes 6 servings (about 1-1/2 cups each).
MISCELLANEOUS
Printable Recipe
"PUFF" FABRIC WREATH - REBECCA WOOD
01/17/2002
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SUPPLIES:
10" straw wreath
1/6 yard of 7 fabric prints
Fabric or ribbon for bow
Tidy pins
Plastic ring or wire
14" straw wreath
1/3 yard of 7 prints
Fabric or ribbon for bow
Tidy pins
Plastic ring or wire
Cut fabric into 6" squares. Insert pin at each side and corner. Pull fabric to top of pin and puff into a ball. After inserting pins into all squares, insert pins into wreath; arranging prints as desired. Attach bow on the front of wreath. Attach a plastic ring or wire for hanging.
Printable Recipe
BAR-B-QUE SAUCE - SUMMER GRILLING
05/16/2002
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Use with ground turkey or turkey breasts
1/4 cup cooking oil
1 red onion (small) finely chopped
2 cloves of garlic
1 teaspoon smoked hickory salt
1/2-1 cup beef broth
12 oz. frozen orange concentrate
1-1/2 cups tomato ketchup
1/2 teaspoon crushed pepper (black)
1/2 cup A-1 Sauce
1/2 teaspoon dry Chervil
1/2 teaspoon celery seeds
1-2 teaspoons Worcestershire Sauce
1. Saute chopped onions in oil to transparent stage.
2. Puree garlic with hickory, salt and add to onion mixture and saute for 2 minutes.
3. Add all other ingredients and simmer for 15-20 minutes.
Printable Recipe
BREAD & BUTTER PICKLES - JOANNA LUND
05/23/2002
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8 cups sliced cucumbers
1-1/2 cups sliced onioin
1 large clove of garlic
2-1/2 tablespoons pickling salt
2 cups ice cubes
2 cups Splenda Granular
1 teaspoon ground turmeric
1 teaspoon celery seed
1 tablespoon yellow mustard seeds
1-1/2 cups cider vinegar
In a large glass or plastic bowl, combine cucumbers, onion, garlic and pickling salt. Evenly arrange ice cubes over top. Cover with a clean cloth and let set at room temperature for 3 hours. Remove garlic. Rinse and drain well. In a large saucepan, combine Splenda, turmeric, celery seed, mustard seed, and vinegar. Add drained cucumber mixture. Mix well to combine. Cook over medium heat for 5 minutes, stirring occasionally. Carefully ladle hot mixture into hot sterilized pint jars, leaving 1/2-inch headspace. Seal and process in a boiling-water canner for 10 minutes.
Makes about 4 pints
Each 1 tablespoon serving equals:
HE: 8 Optional Calories
8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 273 mg Sodium, 4 mg Calcium, 0 gm Fiver
Diabetic Exchanges: 1 Free Food
Printable Recipe
BRUSCHETTA WITH ITALIAN TOMATO SPREAD
07/23/2002
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1 Loaf Good Italian Bread
Olive Oil
1 Tbl. Fresh Chopped Garlic
Salt & Black Pepper
Cut bread into slices and drizzle with olive oil, salt, pepper and garlic. Toast bread over charbroiler to give color and toast crisp.
Tomato Spread:
2 Cups Diced Seeded Tomatoes
1/4 Cup Red Onion
1/4 Cup Fresh Basil
2 Tbl. Olive Oil
2 Tbl. Balsamic Vinegar
Salt & Pepper to taste
2 Tbl. Grated Parmesan Cheese (optional)
1 Tbl. Sugar
Fresh Pico De Gallo:
2 Cups Tomato
1/2 Cup Red Onion
2 Tbl. Chopped Cilantro
2 Chopped Jalapenos
1 Lime
Salt & Pepper to taste
Mix all ingredients and set overnight for flavor to infuse. Serve with fresh tortilla chips or use as salsa.
Tomato Onion & Maytag Blue Cheese Salad:
4 Large Ripe Tomatoes (about)
1 Large Red Onion
3/4 Cup Italian Dressing
1 Cup Maytag Blue Cheese (crumbled)
4 Green Onions
Quarter the tomatoes, slice onions and mix in dressing. Add fresh chopped basil (optional) and let marinate for 1 hour. Place about 1 cup per serving of salad on plate and top with Maytag Blue Cheese and garnish with green onion.
Printable Recipe
BUNNY EGGS - FOREST OF FLOWERS
03/29/2002
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SUPPLIES:
One 3-1/2" to 4" Egg
Two 1/2" eyes or equal to 4cm
One 1/2" pink pom for nose
Three 1" white pom poms or 3 cotton balls
One 1" plastic ring for standing bunny or one 18" green plant stick
One piece 8" long ribbon - 1/2" wide for bow
One white pipe cleaner cut to 3-1/2" length for whiskers
6" pink ribbon or paper for inside ear
One 12" pipe cleaner cut in half for outer part of ears
Printable Recipe
CAN-TAINER CLOCKS - REBECCA WOOD
03/12/2002
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SUPPLIES:
Canned Food
Awl
Hammer
Clock movement and clock hands
Screwdriver
Acrylic paint - desired colors
Paint brush
Can opener
Soap and water
INSTRUCTIONS:
1. Using can opener, open BOTTOM of can, empty contents and clean with soap and water.
2. Center awl on front of can and punch with hammer.
3. Strip hole (to enlarge) with screwdriver.
4. Instal clock movement to can (using manufacturer's instruction.
5. Using acrylic paints and small paintbrush, paint clock hands in desired colors and designs. Use your imagination!! Let dry. (Because they are so small, it is easier to paint clock hands while theyare on the clock movement and can rather than handling them.
6. Add batteries.
Printable Recipe
CHEESE FONDUE (AVANTI)
11/29/2002
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1 clove garlic
1-3/4 cups dry white wine
1/2 pound Swiss cheese, grated
1/2 pound Gruyere cheese, grated
1 rounded tablespoon cornstarch
Pepper & nutmeg to taste
2 loaves crusty Italian or French bread, cut into 1" cubes
Cooking: (approx. 15 minutes)
Rub inside of pot with cut garlic clove. Place pot on stove. Pour all but 1/4 cup wine in pot. Heat over medium flame until wine is hot, but not boiling. Add handfuls of cheese, stirring constantly with a wooden spoon until cheese is melted. In small bowl, mix cornstarch with remaining 1/4 cup wine and add slowly into hot cheese mixture. Stir fondue until it has the appearance of a light creamy sauce. Add pepper and nutmeg. Bring to a boil, then remove pot and place on lighted burner on top of table.
Serving and eating:
Adjust flame of burner so fondue continues bubbling very lightly. Serve each guest a handful of bread cubes from a plate or basket. Spear fork through soft part of bread first, securing prongs into crust. Dunk to bottom of pot and stir well. Remove fork and twist over pot. A cup of tea goes well with fondue and aids digestion. Fresh fruit makes a good dessert. This recipe serves 4 people as a main course or 12-24 as an appetizer.
Printable Recipe
CHEF MIKE'S CITRUS BBQ SAUCE - MIKE REEH
07/10/2002
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1/4 cup chopped red onion
3/4 cup orange juice concentrate
3/4 cup chili sauce
1/3 cup molasses
1 tablespoon prepared mustard
1 tablespoon fresh garlic
2 tablespoons fresh lemon juice
1 tablespoon Cajun seasoning
3 tablespoons soy sauce
Combine all ingredients and simmer for at least 15 minutes.
Printable Recipe
CHINAMAN'S GINGER SAUCE - PETER HARMAN
08/02/2002
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I stole this recipe from my good friend Alex Ng. Alex was our Teppanyaki Chef at Sundial Resort. Alex stole this recipe from Watura Kawaguchi who was our Teppanyaki Chef before Alex. You see, chefs are nothing more than a bunch of thieving bastards. I ate this ginger sauce every day for about three years over jasmine rice, it is fantastic on just about anything. These days I have introduced it at Martini's Grille and our guests are going wild over it! Yes, it's that good. I use this sauce as a marinade or to dip grilled meats and seafood into.
1/2 cup peeled fresh ginger
1 medium onion, chopped
1/3 cup fresh cilantro
3/4 cup Kikkoman soy sauce
1/4 cup rice wine vinegar
1/2 cup salad oil
Peel the ginger and onions, cut into small pieces, place into a food processor, puree. Add the remaining ingredients and puree. That's all folks.
This sauce is awesome! You gotta try it! Try it with grilled swordfish, or grilled steak!
Printable Recipe
DECORATING WITH ROLLED FONDANT
02/04/2002
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Rolled fondant is a form of decorative coating for cakes. It can be made from a fondant mix available from Wilton (check craft store cake decorating departments or Trevor Tru-Value Hardware's cake department in Moline). It can also be made from scratch, using a Wilton recipe found in Wilton cake decorating books, or it can be purchased already prepared at about $6 per package (also by Wilton). The commercially prepared fondant tends to be sweeter than other preparations.
Instructions for use: It is important to work with very clean equipment since white fondant will show every speck of foreign material, even lint from clothing. To avoid this, wear white or light-colored clothing, wash your hands and work on a very clean surface.
Fondant can be colored by mixing in gel food coloring (also found in cake decorating departments) as this won't soften the fondant. The color can be worked into the fondant by hand or by using a food processor to help mix it thoroughly. Partial mixing can create an interesting marbled look.
Fondant needs a "glue" to make it stick to the cake. If you are covering a larger cake, ice it with buttercream, decorator icing or almond paste first. If you are icing a small cake and serving the cake within 24 hours, you can glaze it with a smooth jam or honey.
Measure the cake to be covered by adding two times the height of the cake plus the widest part of the cake. Sprinkle cornstarch or powdered sugar on the rolling surface and roll the fondant out to meet or exceed the measurements of the cake. If you are covering a large cake, you will need to roll the fondant back over a rolling pin in order to pick it up without tearing it. Then, unroll the fondant carefully over the cake so that all surfaces are covered completely. If you are working with a small cake, you can probably lift the rolled out fondant by hand and place it over the cake.
Smooth the fondant from the center top out to the edges and down the sides in order to push out any air bubbles and create a smooth surface. On a larger cake, specially made plastic paddles can be very helpful to accomplish this. Otherwise, carefully smooth the surfaces with your hands, being careful to smooth out any folds in the fondant. On a large cake, the rim of the cake can be shaved with a knife to make a more rounded edge; aiding in proper fit of the
fondant.
Fondant decorations can be made with cookie cutters or by cutting individual petals and modelling flowers. The parts can be "glued" together with by using a watercolor brush dipped in water and lightly brushed on the surface to be glued. Figures can be modelled just as one would use clay and placed on the cake for decorations. A cookie cutter can be used to cut a shape out of the cake covering and then cutting the same shape out of fondant in a contrasting color and inserted into the space on the cake. Borders can be "braided" or twisted by rolling out long "strings" of fondant and then twisting them into a rope that is used as a border or edge on the cake.
Many other ideas can be found in cake decorating books and magazines. Be imaginative!
Printable Recipe
DRAIN AND DUMP DIP
01/31/2002
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1 can black eyed peas
1 can black beans
1 16-oz. jar Pace picante sauce with cilantro
2 bunches scallions chopped
2 fresh jalapenos peppers, chopped
1/2 cup Italian salad dressing
1 cup chopped green chiles
Drain all cans. Dump into bowl. Add other ingredients and mix. Serve with chips.
Printable Recipe
FIVE LITTLE JACK-O-LANTERNS- JAN TEMPLE
10/16/2002
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10 flour tortillas
1 can fat-free refried beans
1/2 cup reduced fat shredded cheddar cheese
Salsa
Optional: Assorted vegetables for decoration. Examples: tomatoes, green and red peppers, olives, cheese
Spread 5 tortillas with refried beans. Sprinkle each with 1-2 tablespoons shredded cheese. Top with another tortilla. Heat each "sandwich" in a frying pan over medium heat till golden and heated through. Decorate the top of the sandwich to look like a Jack-O-Lantern. Serve with salsa.
Printable Recipe
FRUITED BUTTER
05/17/2002
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Yield: 10-1 tablespoon servings
1/4 cup Smucker's Strawberry Preserves
1 stick unsalted butter, softened
In a small microwavable bowl or glass measuring cup, heat preserves in the microwave for 30 seconds at medium power until slightly melted. In a small bowl, using a small whisk, blend softened butter with heated preserves. Transfer mixture to a small dish and serve with scones.
Alternatively, butter can be spooned into individual butter molds for an elegant presentation.
Printable Recipe
GINGERBREAD HOUSE - BILL WECKERLY
12/19/2002
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Recipe for gingerbread dough:
1/2 cup butter or margarine, softened
1/2 cup brown sugar
1/2 cup molasses (darker molasses will produce darker dough)
3 1/2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/4-1/2 teaspoon ground cloves
1/3 cup water
Cream butter or margarine thoroughly with electric mixer. Beat in molasses. Blend all dry ingredients. Alternately add blended dry ingredients and water to the butter-sugar-molasses mixture. Dough will become stiff, so that last dry addition may need to be blended by hand. Work dough until it is smooth and elastic. (Wrap dough in plastic wrap if not using immediately.)
Royal Frosting
3 level tablespoons meringue powder mix (Wilton's)
4 cups sifted powdered sugar (about 1 pound)
6 tablespoons water
Beat all ingredients at low speed 7-10 minutes until icing forms stiff peaks. Add a little more water if too stiff. Add a little more powdered sugar if not stiff enough.) Yield: 3 cups. Place in air-tight container until ready to use.
To make parts of box:
Use a flat baking sheet without sides; spray with non-stick. (If you do not have such a pan, take a jelly roll pan, turn it upside down and spray the bottom.) Take a ball of dough and work it out on the pan. Using a rolling pin, roll dough to about 1/8 inch thickness (sprinkle dough lightly with a little flour to keep rolling pin from sticking). Using the form, begin cutting the pieces for the box. Cut along the edges of the form with a sharp knife and remove excess dough.
Do not try to transfer shape on to baking sheet!) You need one bottom piece and six side pieces. Prepare an addition six-sided piece if you wish to add a lid. Bake 375 pre-heated oven for 8-10 minutes. Gently remove shapes from pan. Immediately take the pattern piece and place it on top of the baked piece and trim off excess while still soft. Gently remove from pan and cool completely on wire rack.
All pieces MUST be air dried before assembling. You may speed the process by placing baked pieces in a warm over overnight.
Now it's time to start assembling the box. On a cake plate, place the six-sided bottom piece. Begin with one side piece. Pipe royal frosting on the sides and bottom. Gently but firmly, place the side piece against one of the bottom sides. Continue with the other side pieces until complete. When finished, you may need to add more frosting to make the seams complete. Allow frosting to dry COMPLETELY before starting to decorate the outside or fill the inside.
A top piece (lid) may added.
Be sure to keep any unused gingerbread dough and royal frosting in air-tight containers.
You may decorate the outside of the box with candies, etc. Fill the inside with cookies, candy canes, candy, nuts, etc.
Gingerbread House
Graham crackers
Royal frosting (see above)
Using boxed graham crackers, gently bread each sheet in half. You will need four pieces for the sides and two pieces for the roof. If desired, pipe frosting on the outside of four pieces to make windows and/or doors. Pipe royal frosting on three sides of each graham cracker piece. Gently put them together to form a square. Allow to dry completely.
Pipe frosting on the tops of two sides. Take the other two pieces and pipe frosting on one side. Join the two pieces for the roof and place on top of the square. All to dry completely. Decorate as desired. Suggestions--mini-shredded wheat for roof shingles; small candy canes for the outside corners, etc.
Printable Recipe
GRILLED FRUIT MEDLEY - SUMMER GRILLING
05/16/2002
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1 cup fresh orange juice
1/3 cup Balsamic vinegar
1/2 cup sugar
1/2 cup butter, melted
1/2 cup White Zinfandel
1 pear, cut into quarters
2 oranges, cut into 1/4-inch thick slices
1 banana, peeled and cut in half
1 peach, pitted and cut in half
2 apricots, pitted and cut in half
Sliced French bread (optional)
Vanilla ice cream (optional)
1. In a large shallow bowl, combine the marinade ingredients. Add the fruit and carefully toss to coat the fruit with the marinade. Let the fruit stand in the marinade for 20 minutes.
2. Drain the fruit and transfer the marinade to a small saucepan. Place the fruit on a grill over medium-high heat and grill for 1 to 2 minutes per side. While the fruit is grilling, bring the marinade to a boil and remove from the heat.
3. Divide the grilled fruit mixture among 6 dessert bowls and pour the hot marinade mixture into the bowl as a sauce. Serve warm with grilled French bread or ice cream, if desired. Serves 4 to 6.
Printable Recipe
HOME HARDWARE CLEANING RECIPES & TIPS
01/07/2002
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ALL PURPOSE CLEANER - 1/2 cup ammonia 1/2 cup white vinegar 1/4 cup baking soda 1/2 gallon water. Mix.
SCOURING POWDER - Mix baking soda and water so that it forms a paste. Scrub the paste on to the soiled surface, let it set for 1/2 hour then wipe off.
FABRIC SOFTENER - Add 240 ml white vinegar or 60 ml baking soda during final rinse in the washing machine. To get rid of static after drying, moisten hand while folding the clothes.
CARPET CLEANER - Remove stains by scraping solids and blotting liquids. Then dab with a solution of white vinegar and water. Odor problems? Greasy soil? Use 2 parts corn meal with 1 part borax, sprinkle, leave for an hour and vacuum.
CARPET FRESHENER - Liberally sprinkle baking soda on carpet. Vacuum after 15 minutes.
WINDOW AND MIRROR CLEANER - Mix 45 ml vinegar with one liter of warm water. If the glass is really dirty wash with warm soapy water first. Or 1/2 cup vinegar in 1 gallon of water. Pour into a spray bottle to use.
MOUTHWASH - 5 ml baking soda or 5 ml of salt in a glass of water or use birch or mint tea.
TOOTHPASTE - Use plain baking soda or baking soda mixed with peppermint extract.
UNCLOG DRAIN - Pour 1/4 cup baking soda into drain, followed by 1/2 cup vinegar and 1 tablespoon salt. Cover drain if possible. Wait 15 minutes and flush with boiling water.
PREVENT CLOGS - Pour 1/4 cup salt into drain followed by boiling water. Repeat once a week. Or pour 1/2 cup baking soda into drain followed by 1 cup vinegar. Quickly cover opening with a stopper. Flush with hot water after 15 minutes. Repeat monthly to avoid buildup.
FLOOR CLEANING, COUNTER TOPS AND KITCHEN CLEANING - Equal parts vinegar and warm water. Abrasive cleaner - equal parts vinegar and warm water with salt or a paste of baking soda and water.
MILDEW - Make a paste of baking soda and water. Apply. Wipe off using a rag with lemon juice.
PREVENT MILDEW FROM FORMING - Wipe with vinegar. The acid effectively kills the mildew fungus.
GENERAL CLEANING - 1/4 cup baking soda in 1 quart warm water.
COPPER POTS - Fill a spray bottle with vinegar and add 3 tablespoons of salt. Then spray the solution on copper pot. Let stand then rub clean. Rub on Worcestershire sauce or catsup and tarnish will disappear, or dip lemon halves in salt and rub.
APPLIANCES - To rid yellowing from white appliances, mix together 1/2 cup bleach, 1/4 cup baking soda and 4 cups of warm water. Apply with a sponge and let set for 10 minutes. Rinse and dry thoroughly.
ELIMINATE REFRIGERATOR ODORS - Fill a small bowl with charcoal (the kind used for potted plants) and place it on a shelf in the refrigerator. It will absorb odors rapidly. Or an open box of baking soda will absorb odors for at least a month or two. A little vanilla poured on a piece of cotton and placed in the refrigrator will eliminate odors.
OVEN CLEANER - Set oven on warm for about 2 minutes, then turn off. Place a small dish of full-strength ammonia on the top shelf. Put a large pan of boiling water on the bottom shelf and let it sit overnight. In the morning open and air for a while before washing off with soap and water. Even the hard baked on grease will wash off easily.
RID CUTTING BOARD OF SMELLS - Cut a lime or lemon in two and rub the surface with the cut side of the fruit. Or make a paste of baking soda and water and apply generously, then rinse.
DISHES BY HAND - Add vinegar to the rinse water for a cleaner and brighter shine.
DISHWASHERS - Save time and money by using the cheapest brand of dishwashing detergent available, but add a few tablespoons of vinegar to the dishwater. The vinegar will cut the grease and leave your dishes sparkling.
CLEAN DISHWASHER - Run a cup of white vinegar through the entire cycle of the empty dishwasher to remove all soap film.
MICROWAVE - Mix a cup of water, add 2 tablespoons of either lemon juice or baking powder in a four-cup microwave safe container. Let mixture boil in microwave for about 4 to 6 minutes then wipe walls and door clean with sponge or cloth.
REMOVE COFFEE OR TEA STAINS FROM FINE CHINA - Rub with a damp cloth dipped in baking soda.
STAINLESS STEEL SINKS - Baking soda or club soda is excellent to clean stainless steel sinks. To remove water spots use a cloth dampened with rubbing alcohol. Spots on stainless steel also can be removed with white vinegar. Rub stainless steel sinks with lighter fluid if rust marks appear. After the rust disappears wipe with your regular kitchen cleaner.
BATHROOM - Rubbing alcohol will remove the dull hair spray haze from your bathroom mirrors. Use rubbing alcohol or kerosene to remove scum and spots from bathroom fixtures.
SHOWERS AND TUBS - Mix a solution of 1/2 cup of vinegar, 1 cup clear ammonia, and 1/4 cup baking soda and one gallon of warm water. After cleaning, rinse with warm water. This does not keep, make a fresh batch each time.
GLASS SHOWER DOORS - will sparkle if cleaned with white vinegar once a week.
WALL CLEANER - Mix 1/2 cup ammonia, 1/4 cup white vinegar, and 1/4 cup baking soda to 1 gallon warm water.
MISCELLANEOUS -
Wash walls from bottom up to avoid streaking.
Use old socks as mitts for cleaning chair railing, crown molding, stair casings.
For cleaning rough plaster walls try using nylon socks instead of sponge or cloth. No small pieces will be left behind.
Dust louvered doors or registers by wrapping a cloth around a ruler, Spray cloth with dusting spray and run the flat end across each louver.
When washing pictures hold cardboard where glass and frame meet so moisture doesn't get under frame and discolor picture.
Use car wax to wax shower walls to keep from spotting and for easier cleaning. Note: NEVER use on the shower or tub floor.
Spray unwanted weeds with vinegar.
A spoonful of vinegar in the dog's water will keep fleas and ticks off.
ml conversions: 5ml = 1.014 teaspoon 30ml = 1.014 oz. 240ml = 1.014 cup
Printable Recipe
JACK DANIEL'S BARBEQUE SAUCE - PETER HARMAN
08/02/2002
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Everyone has a favorite barbeque sauce. This recipe is quite simple and beats the hell out of anything you will find in a supermarket jug! Barbeque is a great activity for Real Men to do in their spare time. When I was a kid I used Coke to take the rust off my bicycle. "Wow! It is the Real Thing!"
1/2 cup salad oil
2 cups diced onions
1/4 cup chopped garlic
1/2 cup Meat Madness
1/3 cup brown sugar
1 cup Jack Daniels
12 cups BBQ sauce
1 cup Coca Cola
3 tablespoon liquid smoke
Saute the onions and garlic in oil with Meat Madness and brown sugar. Add the Jack Daniels, "step back & allow the flames to die down", stir well to remove any food particles that stick to the pan. Add the Coca Cola and BBQ sauce, simmer for about 20 minutes. Now you have awesome barbecue sauce. Liquid smoke is an option. If you are going to cook the ribs on a smoker grill, don't use the liquid smoke.
Danger: The Jack Daniels will ignite into flames when you add it to the pan so be prepared! Wear a flame retardant suit if you're scared!
I like Cattleman's Original or Sweet Baby Ray's BBQ sauces as the base for this sauce. The Coca Cola helps tenderize the meat.
Printable Recipe
JO'S SWEETENED CONDENSED MILK - JOANNA LUND
10/17/2002
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1/2 cup cold water
1-1/3 cups nonfat dry milk powder
sugar substitute to equal 1/2 cup sugar
Place cold water in a 2-cup glass measure. Stir in dry milk powder until mixture makes a smooth paste. Cover and microwave on HIGH 45 to 60 seconds or until mixture is very hot, but not to the boiling point. Stir in sugar substitute. Mix well to combine. Cover and refrigerate at least 2 hours before using. Will keep up to two weeks in refrigerator. Use in any recipe that calls for sweetened condensed milk. Makes equivalent of one 12-fluid ounce can of commercial brand.
The entire recipe equals:
HE: 4 SM, 1/2 Sl, 4 OC, 366 Calories, 0 gm Fa, 32 gm Pr, 59 gm Ca, 520 mg So, 0 gm Fi
Diabetic: 4 SM
HINT: Be sure to use a sugar substitute that can tolerate heat.
Printable Recipe
MANGO MAYONNAISE - PETER HARMAN
08/21/2002
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Mango Mayo is really good on sandwiches and as a sauce to dunk grilled meats into. It will store in the fridge for quite awhile, at least until that green moldy stuff starts to form on it.
1 can sliced mangos
1 cup mayonnaise
1 tablespoon sugar
Drain the mangos from the juice, reserve juice, and puree them in the food processor. Add the mayonnaise and sugar and puree until smooth. Thin the mayo down by adding some of the reserved mango juice. The mayo should be smooth but not runny.
Printable Recipe
NO SEW APPLIQUED TABLECLOTH & NAPKINS-REBECCA WOOD
02/27/2002
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SUPPLIES:
Cotton fabric to make size cloth and 12" or 14" napkins
Paper backed fusible webbing
2 packages fusible webbing tape
Jewel-It
Beads or embellishments as desired
Scissors
1. Wash, dry (no softener) and press fabrics. Cut fabric to desired width and length. Cut out napkins.
2. Press napkins under 1/4" along edges, lay wrong side up. Lay tape, paper side up, along pressed edges of fabric. Lightly glide iron across paper for one or two seconds. Do not remove paper backing. Turn pressed edge over another 1/4" and press in place. Unfold pressed edge and remove paper backing. Refold and fuse with iron.
3. Fuse sheets of paper-backed webbing, paper side up, onto wrong side of applique fabric. Allow to cool. Cut out motifs and remove paper backing. Arrange appliques along edges of tablecloth, overlapping them slightly to create a continuous line. Be sure applique fabric is completely on top tablecloth fabric and not sticking over an edge. Fuse in place.
4. Trim edges slightly inside appliqued area, cutting through both applique and tablecloth fabric.
5. Add a single motif to napkin. Follow previous directions for fusing in place.
6. Add beads or other embellishments to motif.
Printable Recipe
PEACH MASKS & MOISTURIZER
08/20/2002
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PEACH AND HONEY MASK:
There is nothing more revitalizing than a peach and honey mask, which will leave your skin feeling soft and silky.
1 large peach skinned (or nectarine)
3 tsp of honey
lecithin powder or 2 Tbsp of yogurt
Mash the peach and honey together, add a little lecithin powder or yogurt until you have a workable paste. Pat evenly over your face and neck and around the eyes. Lie back and relax for about 10 minutes. Rinse off with warm water, pat dry, tone and moisturize. This delicious mask leaves the complexion feeling soft and supple.
PEACHES AND CREAM MASK
For that famous "peaches and cream" complexion, try this mask.
1 large peach
2-3 tablespoons cream
Peel and pit the peach. Mash peach. Add cream until smooth. This mixture is a bit runny, so you may want to lie back in your bath for 10 minutes or so. Rinse with warm water.
FRESH AS A PEACH MOISTURIZER
This is a great moisturizer for skin, hands and nails.
Mix 1 tbsp of almond oil
A drop of honey
A tsp of peach juice
Printable Recipe
PICK A BETTER SNACK - APRIL 2002 - JAN TEMPLE
04/03/2002
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ARTICHOKES
Wash. Cook*. Eat. How easy is that?
Place upside down in a microwave safe cup and cook on high for 4-7 minutes.
· Pull petals off the cooked artichoke and eat inside of the petal for a quick treat.
· Cut up artichoke hearts and put on crackers spread with low-fat cream cheese.
· Arrange petals on plate in the shape of sun. Sprinkle lemon juice on the petals. In the center of the sun, put some low-fat dip to make a "sunny" appetizer.
Buying tips: Choose artichokes with soft green color and tightly packed leaves. Avoid artichokes which are wilted, drying, or have mold.
Special tip: Do not wash before storing artichokes. When ready to use, rinse with cold water.
Storing tips: Store artichokes in the refrigerator, in a plastic bag, for no more than five days. To keep them moist, sprinkle a few drops of water into the bag and then close the top. Do not rinse, wash or cut before storing.
Serving size: 1/2 artichoke petals or chopped heart.
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
AVOCADO
Wash. Slice. Scoop out seed. How easy is that?
· Add sliced avocado to your favorite sandwich.
· Wrap avocado slices in a leaf of lettuce and dip in a low fat sour cream and chive mixture.
· Mash avocado with fork and mix with onion, tomato, and cream cheese. Spread on celery stalks.
Buying tips: Choose firm, solid avocados, free of soft spots, holes, and wrinkles.
Special tip: Sprinkle avocado slices with lime juice to protect their pretty, green color.
Storing tips: Keep avocados at room temperature for several days to ripen. If ripe, store in the refrigerator.
Serving size: 1/2 cup sliced or chopped avocado.
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
PINEAPPLE
Wash. Cut. Eat. How easy is that?
· Make a pineapple ring into a fun "wheel" by putting a grape in the center hole of the pineapple slice
· Add a slice of pineapple to a grilled cheese sandwich.
· Add pineapple chunks or pieces to a flour tortilla spread with salsa. Top with cheese to make a "pinearrito."
Buying tips: Pineapples are ripe when picked, so choose pineapples that are fresh with deep-green crown leaves. Avoid fruit that is old looking with dry or brown leaves, and those with soft spots.
Special tip: To wash, rinse with cold water when ready to use.
Storing tips: Store ripe pineapple in the refrigerator for 2-4 days. Cut pineapple last about 2 days if stored in a tightly sealed container in the refrigerator.
Serving size: 1/2 cup sliced or cubed
TURNIP
Wash. Peel. Eat. How easy is that?
· Combine shredded turnip with apple-cinnamon flavored yogurt and raisins.
· Make mini turnip "stalks" and dip in a low-fat vegetable dip.
· Make a turnip sandwich by spreading two turnip slices with lowfat flavored cream cheese and adding sliced vegetables of your choice such as radishes and celery.
Buying tips: Choose small, firm turnips with smooth roots and without scars and cracks.
Special tip: To wash, rinse in cold water.
Storing tips: Store in the refrigerator and use within 1-2 weeks.
Serving size: 1/2 cup chopped or shredded
GRAPE TOMATOES
Wash. Eat. How easy is that?
· Keep washed grape tomatoes in plastic sandwich bags in the refrigerator for a quick 'grab and go' snack.
· Spread biscuit-type crackers with low-fat cream cheese. Top with grape tomato halves and shredded carrots to make mini pizzas.
· Make spring flowers using celery sticks for stems and grape tomatoes for blossoms.
Buying tips: Choose plump tomatoes with little blemishes and have a strong tomato smell.
Special tips: To ripen, place tomatoes in indirect light or in a paper bag.
Storing tips: For optimum flavor, store at room temperature in indirect sun. Storing in the refrigerator may result in flavor loss.
Serving size: 1/2 cup fresh grape tomatoes
Printable Recipe
PICK A BETTER SNACK - AUGUST 2002 - JAN TEMPLE
08/07/2002
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RASPBERRIES
Wash. Eat. How easy is that?
· Spread bagel with low-fat cream cheese. Top with fresh raspberries.
· Fresh raspberries can be mixed with blueberries, cherries, and vanilla yogurt for a "mixed" berry yogurt.
· Make raspberry "sandwiches" with graham crackers and cream cheese.
Buying tips: Choose berries that are bright in color. The berries should be free of mold and not crushed.
Special tip: To wash, rinse with cold water right before use. Remove stems.
Storing tips: Store berries in the refrigerator in a plastic container Use within 1-2 days.
Serving size: 1/2 cup berries
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
HONEYDEW MELON
Wash. Cut. Eat. How easy is that?
· String chunks and balls of honeydew melon onto a straw. Freeze and enjoy as a popsicle.
· Make a switch-about: Cut balls from cantaloupe and honeydew wedges. Put balls into the opposite melon.
· Cut up fresh honeydew and put in a plastic bag in the refrigerator for a quick snack.
Buying tips: Choose a melon with a creamy white rind and slightly green color. Fruit should have a distinct and pleasant aroma. Avoid melons with excess bruising, dents, or cracks.
Special tip: If melon is under-ripe, let stand at room temperature for 1-2 days.
Storing tips: Store ripe melons in the refrigerator, away from vegetables. Use within 3-5 days.
Serving size: 1/2 cup melon
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
NECTARINES
Wash. Eat. How easy is that?
· Add nectarine slices to granola and eat.
· Make a nectarine "salsa" with cilantro, mango, and tomatoes. Eat with baked tortilla chips or toasted pita bread.
· Mix nectarine chunks with peaches and grapes. Mix with a low-fat vanilla yogurt and serve on toasted raisin bread.
Buying tips: Select fruit with a pleasant aroma, with bright coloring, and a slightly soft feel. Do not choose fruit with bruises, blemishes, or extreme soft spots.
Special tip: To wash, rinse well with cold water before use.
Storing tips: Store unripe fruit in a paper bag at room temperature for 1-2 days. Store ripe fruit in the refrigerator, away from vegetables. Use within 3-4 days.
Serving size: 1 medium nectarine or ½ cup sliced or chopped fruit
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
PAPAYA
Wash. Slice. Scoop out Seeds. How easy is that?
· Cut papaya into bite size pieces or make papaya balls.
· Make papaya kabobs by alternating fruit and cheese cubes on a pretzel or party pick.
· Serve papaya slices on a piece of toast spread with vanilla yogurt.
Buying tips: Look for papayas with rich yellow and dark orange colors. The skin should feel soft to the touch.
Special tip: Papaya's need to ripen for 1-2 days before eating.
Storing tips: To ripen, place unripe papaya in a paper bag and leave at room temperature. When ripe, a papaya will have a mildly sweet smell. Do not refrigerate papaya for longer than one hour. Tropical fruits do not like temperatures lower than 50 degrees.
Serving size: 1/2 cup cut-up fruit. Do not eat skin.
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PICK A BETTER SNACK - DECEMBER 2002 - JAN TEMPLE
12/04/2002
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Week One-Grapefruit
GRAPEFRUIT AND BERRY SMOOTHIE
Juice of 2 grapefruit (1 1/2 cups)
1 cup fresh or frozen raspberries or strawberries
1 pint pineapple sherbet, softened
In a food processor or blender, combine all the ingredients and blend until smooth.
Makes about 3-1/2 cups (four 7-ounce servings)
WEEK ONE ACTIVITIES
· Jump rope to upbeat music to increase workout.
· Plan a 15 minute walking course for your morning coffee break and invite a friend.
· Paint a golf ball orange and play snow golf in the park or backyard with a tin can.
Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable
Week Two-Tangerine
TANGERINE KIWIFRUIT SALAD WITH CRANBERRY DRESSING
Salad:
Lettuce leaves
2 tangerines, peeled, thinly sliced
2 kiwi fruits, peeled, thinly sliced
Cranberry Dressing:
(Makes about 1 cup)
1/2 cup canned whole-berry cranberry sauce
1/2 cup lowfat strawberry or mixed berry-flavored yogurt
In a blender container combine cranberry sauce and yogurt. Cover and blend until smooth.
On 4 salad plates, arrange lettuce leaves. Arrange tangerine and kiwifruit slices over lettuce. Spoon dressing over salads. If desired, garnish with strips of tangerine peel. Makes 4 servings.
WEEK TWO ACTIVITIES
· Using a 12-inch plastic ball between a wall and your back, move up and down the wall (helps strengthen your tummy).
· When the snow arrives, grab the sled and go down hill sledding.
· Do jumping jacks while you watch the local weather report.
For snack and activity ideas for the other 11 months of the year go to:
www.extension.iastate.edu/food/
Week Three-Kiwi
KIWI PIZZA
1 tube refrigerator sugar cookies
1 tub prepared frosting-white
6 kiwi fruits
Maraschino cherries (for decoration)
Prepare sugar cookies following directions on package. Cut the cookies into fun shapes with cookie cutters. Let cookies cool after baking and spread with frosting. While frosting is still moist, top cookies with slices of kiwifruit and cherries.
WEEK THREE ACTIVITIES
· Sign up with a community organized volleyball team beginning the first of the new year.
· Draw a hop-scotch pattern on the basement floor and enjoy skipping the numbers with friends.
· Hackey Sack is a fun win-win game. Play with the small soft ball to improve balance.
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Week Four-Broccoli
TANGY BROCCOLI SALAD
1 cup mayo-like salad dressing
2 Tablespoons sugar
2 Tablespoons vinegar
1 bunch broccoli, cut into flowerets (about 6 cups)
4 cups spinach, loosely packed
2 strips bacon, cooked crisp and crumbled
1/2 cup red onion, cut into strips
1/4 cup raisins
Mix dressing, sugar and vinegar in large bowl. Add remaining ingredients and mix lightly. Refrigerate.
WEEK FOUR ACTIVITIES
· Make sure to make at least one New Year's Resolution about physical activity.
· When the local pond is frozen, find the ice skates and go for a spin.
· Use a snow day to clean the kitchen cabinets or pantry. Lift all the cans above your head one time.
Printable Recipe
PICK A BETTER SNACK - FEBRUARY 2002 - JAN TEMPLE
02/07/2002
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BANANA
Wash. Eat. Peel. How easy is that?
· Cut bananas into slices and sandwich each slice between two mini pretzel twists
· Cut bananas into slices and eat on top of cereal or oatmeal.
· Make a fruit smoothie using orange juice, yogurt, banana slices and frozen strawberries.
Buying tips: Buy bananas in a bunch that have a slight green and rich yellow color. The peel should be free of wrinkles.
Special tips: Bananas ripen after they are picked, so keep at room temperature to ripen a banana.
Storing tips: Store in the refrigerator to keep longer. The peel will darken but the fruit will be fresh and ripe. Bananas will freeze well in foil and can last up to 6 months.
Serving size: 1 medium banana
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
MUSHROOMS
Wash. Slice. Eat. How easy is that!
· Slice mushrooms and dip in low-fat Italian dressing.
· Chop and put mushrooms in a salad with other vegetables such as tomatoes, peppers, radishes and celery.
· Put sliced mushrooms on a piece of bread, top with cheese, and melt in microwave. Dip in spaghetti sauce.
Buying tips: Choose well-shaped and clean mushrooms with no black spots.
Special tip: To wash, rinse mushrooms in cold water with the stems down so water does not run under the cap.
Storage tips: Mushrooms should be stored in a paper bag or an open container in the refrigerator and are best used within 2-3 days.
Serving size: 1/2 cup sliced mushrooms
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
POTATO
Wash. Peel. Eat. How easy is that!
· Peel and cut fresh, raw potato into bite-size pieces. Sprinkle with pepper or eat plain.
· Pierce potato with a fork, place in microwave, and cook on high for 4 minutes. Cut in half and top with low-fat sour cream or yogurt.
· Slice potatoes with skin, sprinkle with seasonings, and bake in oven on 400° for 20 minutes. Makes great homemade French fries or chips depending if sliced or cut into wedges.
Buying tips: Choose firm and fairly smooth potatoes. Avoid potatoes that have sprouted or have wilted or wrinkled skin, cut surfaces, green or dark areas.
Special tip: Do not wash potatoes until ready to use. Do not store potatoes with onions.
Storing tips: Store in a cool, humid (but not wet), dark place. Do not refrigerate. Scrub with vegetable brush and rinse with cold water at time of use.
Serving size: 1 medium potato
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
APPLES
Wash. Eat. How easy is that?
· Slice apples and smear with cream cheese. Top with raisins or cranraisins.
· Make apple "flowers" by slicing apples and arranging them around the "center" of the flower made with a dollop of low-fat lemon yogurt.
· Make apple pizza's by spreading pita bread with peanut butter and topping with apple slices or chunks.
Buying tips: Choose firm apples without soft spots or wrinkled skin.
Special tips: To wash, rinse well with cold water upon using.
Storing tips: Store apples in the refrigerator and use within 1-2 weeks.
Serving size: 1 medium apple
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PICK A BETTER SNACK - JANUARY 2002 - JAN TEMPLE
01/09/2002
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GRAPEFRUIT
Wash. Peel. Eat. How easy is that!
· Peel grapefruit and pull sections apart. Store in a plastic bag in the refrigerator.
· Cut grapefruit in half. Put raisins on top and eat grapefruit out of the "bowl"
· Make a citrus salad by adding grapefruit slices to leafy greens and top with vinaigrette dressing.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature, it will last for 2 weeks. For longer storage, put fruit in a plastic bag in the refrigerator.
Serving size: 1/2 cup of sliced grapefruit. Do not eat skin.
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
MANGO
Wash. Pit. Eat. How easy is that?
· Take mango out of skin and remove seed. Slice and eat.
· Make mango and cheese kabobs by alternating pieces of fruit and cheese on a pretzel stick or party pick.
· Serve mango slices on vanilla yogurt, cottage cheese or on a piece of toast.
Buying tips: For unripe mangos, choose fruit with green skin and firm to the touch. For ripe fruit, choose fruit with full color of green, yellow, and a little red. The ripe fruit will have a fragrant aroma. Avoid mangos that are extremely soft and bruised.
Special tip: Remove peel and seed. Do not eat.
Storing tips: Unripe mangos should be stored at room temperature for 3-5 days. Ripe mangos can be stored in a plastic bag in the refrigerator, away from vegetables, for 3-5 days.
Serving size: 1/2 cup fruit
For fruit and vegetable snacks ideas for the other 11 months go to:
http://www.extension.iastate.edu/food/
ORANGES
Wash. Peel. Eat. How easy is that?
· Make orange 'wheels' by slicing oranges and adding a cherry in the center.
· Cut orange in half and squeeze each half into a glass for a fresh glass of orange juice.
· Dip orange "smiles" in low-fat vanilla yogurt for a creamy snack.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature; it will last for 2 weeks. For longer storage, put fruit in a plastic bag in the refrigerator.
Serving size: 1/2 cup of sliced oranges. Do not eat skin.
PEPPERS
Wash. Slice. Scoop out Seeds. Eat. How easy is that?
· Cut peppers into slices and store in a plastic bag in the refrigerator.
· Slice peppers and put on a sandwich with turkey, lettuce, and mustard.
· Put pepper strips on a tortilla. Top with cheese and melt in microwave or oven. Serve with salsa.
Buying tips: Choose firm, smooth peppers that have good color and shape. The skin should not have soft spots or wrinkled skin.
Special tip: Remove stem and wash well in cold water.
Storing tips: Store in the refrigerator and use within 3-5 days.
Serving size: 1/2 cup of pepper slices
CUCUMBER
Wash. Slice. Eat. How easy is that?
· Cut cucumber into slices and serve in stacks secured with a party pick stick down the center.
· Make mini cucumber sandwiches by spreading cucumber slices with cream cheese and 'sandwiching' other vegetables between two slices.
· Slice cucumber in half, lengthwise and scoop out the seeds. Make a "cucumber boat" by filling it with cottage cheese and add carrot sticks for oars.
Buying tips: Look for firm, green and slender cucumbers that do not have soft spots and wrinkled skin.
Special tip: To wash, rinse in cold water.
Storing tips: Cucumbers should be stored in the refrigerator and are best if used within 1 week.
Serving size: 1/2 cup of slices. Eat raw with or without skin.
Printable Recipe
PICK A BETTER SNACK - JULY 2002 - JAN TEMPLE
07/03/2002
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SWEET CORN
Husk. Wash. Eat. How easy is that?
· Boil sweet corn and roll in fat-free butter spray and salt free seasonings.
· Cut corn off cob and add to your favorite salsa.
· Cook corn in the microwave by removing the husks and silk. Wrap ear with waxed paper or husk secured with rubber bands. Cook at full power in microwave. Allow 2 minutes per ear.
Buying tips: Choose ears with bright green, moist husks. The silk should be stiff, dark, and moist.
Special tip: To prepare corn, remove husks and any bits of silk.
Storing tips: Ideally corn should be cooked and eaten immediately after picking. If it must be stored, keep it refrigerated and use within 2-3 days.
Serving size: 1/2 cup cooked corn
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
BLUEBERRIES
Wash. Eat. How easy is that?
· Put fresh blueberries on cereal for a refreshing snack.
· Make a red, white and blue treat by layering blueberries and strawberries with vanilla yogurt. Top with granola for a little crunch.
· Make a "baton" by sticking a blueberry on each end of a pretzel or party pick.
Buying tips: Choose berries that are plump and blue in color. The berries should be free of stems and leaves. The berries should be free of mold, blemishes, and wrinkles.
Special tip: To wash, rinse berries well in cold water.
Storing tip: Store blueberries in the refrigerator, in the original container. Use within 1 week.
Serving size: 1/2 cup berries
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
CANTALOUPE
Wash. Cut. Eat. How easy is that?
· Cut up fresh cantaloupe and put in a plastic bag in the refrigerator for a quick snack.
· Wrap a thin slice of turkey or ham around a slice of cantaloupe for a hearty snack.
· Make cantaloupe "moons" by slicing the cantaloupe in a crescent shape and top with cranraisins.
Buying tips: Choose well-rounded melons with a sweet odor. The melon should have a slight softness when lightly squeezed. The skin should be a light yellow or tan color. Do not choose dented melons or those with an overripe odor.
Special tip: To wash, rinse well with cold water upon use.
Storing tips: Ripened melons can be stored in the refrigerator. Use within 3-5 days.
Serving size: 1/2 cup chunks or ¼ of a medium cantaloupe
CHERRIES
Wash. Eat. How easy is that?
· Take off stems and eat cherries.
· Make cherry "hats" by slicing the cherry in half and placing on top of a banana slice.
· Mix cherries into vanilla yogurt and top with granola.
Buying tips: Choose cherries with a soft exterior and a bright color. Avoid berries with blemished and wrinkled skin.
Special tip: Keep berries dry and discard any broken fruit because the juice will spoil the fruit around them.
Storing tips: Refrigerate berries to preserve flavor and use with 3-5 days.
Serving size: 1/2 cup berries
WATERMELON
Wash. Cut. Eat. How easy is that?
· Cut up fresh watermelon and place in a container for a quick snack.
· Make watermelon "balls" and pour diet lemon-lime soda over them for a crisp snack.
· Take a whole watermelon and slice (like you would a tomato). Use your favorite cookie cutters to make fun shapes out of the fruit.
Buying tips: Choose well-rounded and smooth melons. The skin should have a dull sheen.
Special tip: To test ripeness, slap the melon lightly to see if the sound is flat and dull. This means the melon may be under-ripe. If it sounds really hollow, the melon is too ripe.
Storing tips: Whole and cut melons should be stored in the refrigerator or in a cool part of the house. Wrap the cut end with plastic wrap and use within 3-5 days.
Serving size: 1/2 cup cut-up melon
Printable Recipe
PICK A BETTER SNACK - JUNE 2002 - JAN TEMPLE
06/05/2002
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GREEN BEANS
Wash. Eat. How easy is that?
· Dip beans in low-fat ranch dressing for a crunchy snack.
· Steam beans. Serve in place of pasta to make a 'green bean spaghetti' by topping with spaghetti sauce and Parmesan cheese.
· Squeeze fresh lemon or orange juice over beans and enjoy a refreshing snack.
Buying tips: Choose beans that are slender, smooth, and crisp. The beans should have slightly velvety pods and a bright green color.
Special tip: Wash beans well in cold water and remove stems.
Storing tips: Store beans in the refrigerator in a plastic bag. Use within 3-5 days. Beans will keep better if not stemmed until ready to use.
Serving size: 1 cup raw or 1/2 cup cooked
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
PEACH
Wash. Remove seed. Eat. How easy is that?
· Add sliced peaches to hot or cold cereal or to a mixed green salad.
· Make peach salsa by blending together peaches, strawberries and bananas. Eat with baked corn chips.
· Mash peaches into low-fat yogurt and freeze in ice-cube trays with a straw in the middle to eat as a peach-scicle.
Buying tips: Choose peaches with creamy, golden color. Avoid peaches with wrinkles, brown spots, or traces of green on their skin.
Special tip: To wash, gently rinse with cold water.
Storing tips: Peaches need to be ripened, so place in a brown paper bag until ripe. After peaches are ripe, store in the refrigerator.
Serving size: 1 medium peach or 1/2 cup sliced or chopped
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
APRICOTS
Wash. Eat. How easy is that?
· Slice apricots and put in a plastic bag for a quick snack.
· Slice apricots onto cold or warm cereal for a sweet treat!
· Take a ripe apricot and smash on a piece of wheat toast and top with low-fat vanilla yogurt and grape nuts.
Buying tips: Look for well-colored, plump apricots with a fairly firm texture. Avoid fruit with soft or mushy spots or those that are pale yellow or a greenish color.
Special tips: To wash, rinse apricots with cold water before using.
Storing tips: Store unripened fruit at room temperature until the apricot begins to soften. Store ripe fruit in the refrigerator, away from vegetables, for up to 2 days.
Serving size: 3 apricots
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
LEMONS AND LIMES
Wash. Slice or squeeze. How easy is that?
· Slice lemons and limes and put in a pitcher of water or freeze in ice cubes.
· Squeeze fresh lemon or lime juice on lettuce salad instead of using dressing.
· Cut lemon or lime in half. Squeeze out the juice and remove pulp. Mix equal parts of juice, water, and sugar. Drink as lemon or limeade OR pour back into citrus half. Stick a cut off straw down the center and freeze. Eat as a citrus-scicle.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature, it will last for 2 weeks. For longer storage, put fruit in a plastic bag in the refrigerator.
Serving size: 1/2 cup sliced or 1/4 cup juice. Do not eat skin.
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PICK A BETTER SNACK - MARCH 2002 - JAN TEMPLE
03/06/2002
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CAULIFLOWER
Wash. Break. Eat. How easy is that?
· Break cauliflower into bite size pieces and put in a plastic bag. Store in the refrigerator.
· Put ½ cup of flowerets in a plastic bag with 2 tablespoons of water. Microwave for 1 minute. Top with your favorite cheese.
· Put cauliflower flowerets in a covered bowl or bag with fat free Italian dressing
Buying tips: Choose clean, white, firm heads without spots or bruises. Avoid those with open flower clusters.
Special tips: To wash, rinse well with cold water.
Storing tips: Cauliflower should be stored in the refrigerator in a plastic bag and is best used within 1 week.
Serving size: ½ cup of flowerets
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
CABBAGE
Wash. Eat. How easy is that?
· Take a leaf of cabbage and spread with low-fat cream cheese. Roll it up and eat.
· Dip cabbage wedges in a low-fat dressing. Use green or red cabbage.
· Shred cabbage and mix with low-fat lemon yogurt. Add canned pineapple and mandarin oranges for more interest.
Buying tips: Choose firm, heavy cabbage heads that are free of yellowing leaves, splits or soft spots.
Special tip: To wash, rinse in cold water and remove any wilted leaves.
Storing tips: Cabbage should be stored in the refrigerator and used within 2 weeks.
Serving size: ½ cup of shredded cabbage
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
RAISINS
Open Bag. Eat. How easy is that?
· Put raisins on cold and warm cereals.
· Make snack bags by combining raisins, peanuts and sunflower seed kernels.
· Cut up celery stalk, fill with peanut butter and top with raisins.
Buying tips: Select raisins that are in bags or boxes with no damage.
Special tip: If chopping, freeze raisins before putting in food processor to prevent sticking.
Storing tips: Store in an airtight container. To prevent sugar from crystallizing on the surface, store raisins in the refrigerator or freeze them. In the refrigerator, the raisins can last up to 1 year. They keep even longer in the freezer and will thaw quickly at room temperature.
Serving size: ¼ of a cup.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
CELERY
Clean. Cut. Eat. How easy is that?
· Spread celery stalk with cream cheese and sprinkle with cran-raisins.
· Cut stalks and fill with low-fat cream cheese. Make into a 'car' by adding carrot slices for tires and a steering wheel.
· Cut celery into bite size pieces and put in a salad with tangerines and grapes.
Buying tips: Choose crisp bunches of celery with fresh green leaves.
Special tip: To wash, rinse with cold water.
Storing tips: Celery should be stored in the refrigerator wrapped in plastic and used within 2 weeks. Trim the ends of the stalk.
Serving size: ½ cup sliced or chopped
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PICK A BETTER SNACK - MAY 2002 - JAN TEMPLE
05/08/2002
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ASPARAGUS
Wash. Eat. How easy is that?
· Add an asparagus spear to a glass of tomato juice or vegetable juice blend.
· Roll a slice of cheese and 3 asparagus spears inside a flour tortillia. Heat and eat as "asparagus in a blanket".
· Chop asparagus. Mix with radishes, tomatoes, cucumbers, onions and low-fat salad dressing. Put on a cracker as a salsa.
Buying tips: Choose spears that are crisp, round and straight, with tightly pointed tips that have not flowered.
Special tip: To wash, rinse in cold water when ready to use.
Storing tips: Store in a plastic bag in the refrigerator. Use within 3-5 days.
Serving size: 1/2 cup chopped or 3 spears
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
SPINACH
Wash. Eat. How easy is that?
· Mix spinach greens in your favorite salad or add to your favorite sandwich.
· Put a spoonful of peanut butter in a plastic sandwich bag. Cut off a corner and use the bag to pipe peanut butter onto a carrot stick. Wrap the carrot in a spinach leaf for a carrot roll-up.
· Place spinach leaves on a plate top with sliced pears, strawberries or peaches and low-fat salad dressing.
Buying tips: Choose fresh, tender leaves that have a bright green color. Avoid yellow, bruised or broken leaves, slime or mold.
Special tip: To wash, rinse with cold water. Repeated rinsing may be necessary to remove dirt and sand.
Storing tips: Store clean, damp leaves in a plastic bag in the refrigerator for 3-7 days.
Serving size: 1 cup of raw spinach leaves
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
RHUBARB
Wash. Eat. How easy is that?
· Take rhubarb stalk and dip in a cinnamon and sugar mixture.
· Stew rhubarb slices with pineapple chunks in juice for about 5 minutes. Spread like jam on a piece of toast.
· Mix cream cheese and peanut butter together, put on a graham cracker and top with rhubarb slices.
Buying tips: Choose firm, crisp stalks, with good color. Small leaves usually mean more tender stalks.
Special tip: Do not eat the leaves of the rhubarb plant, because they are poisonous.
Storing tips: Store in the refrigerator in a plastic bag. Use within 1 week.
Serving size: 1/2 cup cooked or 2 raw stalks
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
STRAWBERRIES
Wash. Bite. How easy is that?
· Dip strawberries in flavored low-fat yogurt or top frozen yogurt, ice milk or cereal with berries.
· Freeze berries in a plastic bag and serve cold or freeze in ice cubes and add to lemonade or carbonated water.
· Blend berries with nonfat milk and low-fat yogurt or fruit juice (orange or pineapple are tasty) for a healthy shake.
Buying tips: Look for firm, plump, full-colored strawberries that still have their green "caps" on. Medium and small berries have the best eating quality.
Special tip: Remove the green "cap" with your thumbnail or a small metal spoon.
Storing tips: Store in the refrigerator for several days with their green "caps" intact. Strawberries will keep for several days. Do not wash until ready to eat.
Serving size: 1/2 cup strawberries
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PICK A BETTER SNACK - NOVEMBER 2002 - JAN TEMPLE
11/13/2002
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PUMPKIN CUSTARD
1 1/2 cups canned pumpkin
1/4 cup apple juice
3 egg whites, slightly beaten
1 can (12 ounces) evaporated skim milk, scalded
1 Tablespoon pumpkin pie spice
1/4 cup brown sugar
Stir all ingredients thoroughly in a mixing bowl. Pour mixture into 1 1/2-quart soufflé dish or 9-inch glass pie plate, sprayed with nonstick cooking spray. Sprinkle with brown sugar. Bake at 400°F for 35 to 45 minutes or until knife inserted near center comes out clean. Makes 6 servings.
WEEK ONE ACTIVITIES
· Plan a day without a car and walk to errands or work.
· Clean the top kitchen cabinets for a great upper body stretch.
· Use a book for posture--sit and stand 5 times with a book on your head.
Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable.
Week Two-Pear
MICROWAVE MAPLE-FILLED PEARS
1/4 cup raisins or dried cranberries
1/4 cup chopped nuts
1/4 cup maple-flavored syrup
1/4 teaspoon lemon peel
1/4 teaspoon ground cinnamon
3 large pears, peeled, halved and cored
Combine raisins, nuts, syrup, lemon peel and cinnamon; set aside. Arrange pears, cut-side down, in microwave-safe baking dish. Cover with plastic wrap. Microwave on high for 5 minutes. Turn pears over and spoon maple mixture into the center of each pear. Microwave covered, on high for 3 to 4 minutes longer or until pears are tender. Serves 6.
WEEK TWO ACTIVITIES
· Walk in place or on a treadmill during your favorite TV show.
· Take the family bowling.
· Bowl a silly game--each frame in a different position.
· Think of your home steps as a step machine and step for 10 minutes.
For snack and activity ideas for the other 11 months of the year go to:
www.extension.iastate.edu/food/
Week Three-Sweet Potato
SWEET POTATO-OVEN FRIED AND COINS
Fries: Cut up fresh sweet potatoes like French fries and spray with low-fat cooking spray. Place on baking sheet and bake at 375°F for 20 minutes. Sprinkle with a purchased seasoning mix and lemon juice if desired.
Coins: Make sweet potato coins by slicing sweet potatoes 1/2 inch thick, spraying with cooking spray and coating with cinnamon and sugar. Bake the same as fries above.
WEEK THREE ACTIVITIES
· Plan a walk between dinner and dessert on Thanksgiving.
· Organize the children at Thanksgiving to play TWISTER.
· Walk two laps around the mall before starting your after Thanksgiving shopping.
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Week Four-Cranberry
WINTER CRISP
Filling:
1/2 cup sugar
3 Tablespoons all-purpose flour
1 teaspoon grated lemon peel
5 cups unpeeled, sliced apples
1 cup raw cranberries
Combine sugar, flour, and lemon peel in a medium bowl and mix well. Stir in apples and cranberries. Spoon into a 6-cup baking dish. Prepare topping.
Topping:
2/3 cup rolled oats
1/3 cup packed brown sugar
1/4 cup whole wheat flour
2 teaspoons ground cinnamon
3 Tablespoons soft margarine, melted
Combine oats, brown sugar, flour and cinnamon in a small bowl. Stir in melted margarine. Sprinkle topping over filling. Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
Makes 6 servings.
WEEK FOUR ACTIVITIES
· Invent resistance exercises with a weight and bungee cord.
· Walk to the mail box to send your holiday greeting cards.
· Find the snow shovel and practice knee bends to save your back.
Printable Recipe
PICK A BETTER SNACK - SEPTEMBER 2002 - JAN TEMPLE
09/09/2002
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Week One-Plum
PLUM-BERRY COBBLER
3 cups fresh plums, peeled and sliced
1 pint fresh blueberries, washed and drained
1 Tablespoon sugar
2 teaspoons lemon juice
1 teaspoon freshly grated lemon rind
1/2 teaspoon vanilla
4 macaroon cookies
1/3 cup flour
1/4 cup brown sugar
1/2 teaspoon ground cinnamon
pinch ground nutmeg
2 1/2 Tablespoons butter
Preheat the oven to 350°F. Lightly spray with nonstick spray a 10-inch round baking dish. In a medium bowl, combine the plums and the blueberries with the sugar, lemon juice, lemon rind, and vanilla. Pour into the prepared dish. In a food processor, combine the cookies, flour, brown sugar, cinnamon, and nutmeg for a minute to combine. Add the butter and pulse until crumbly. Sprinkle the topping over the fruit and bake for 30 to 35 minutes, or until lightly browned. Serve warm with frozen yogurt and orange slices. Serves 6 to 8.
WEEK ONE ACTIVITIES
· Sunday is Grandparent's Day. Talk with Grandparents about the physical activities they liked to do when they were young while taking a walk around the block.
· Lead an 'Avoid the Elevator" campaign at work. Taking the stairs is great exercise. Make sure the stairwell is well lit and safe.
Week Two-Zucchini
OVEN FRIED VEGETABLE STICKS
1/2 cup seasoned bread crumbs
2 Tablespoons grated parmesan cheese
1/4 teaspoon garlic powder
3 medium zucchini
1/2 cup milk or water
1 cup spaghetti sauce or low fat ranch dressing
Preheat oven to 450 degrees. Spray baking sheet with nonstick spray. Place crumbs, cheese and seasoning into plastic bag; shake to combine. Cut zucchini into sticks. Fill shallow bowl with milk. Dip sticks into milk and shake in crumbs to coat. Bake on sheet 10-15 minutes or until brown. Serve with spaghetti sauce or dressing.
WEEK TWO ACTIVITIES
· Discuss with management at work sponsoring an adult volley ball team. Maybe the 'boss' would be the coach. Enroll in a community volleyball league.
· Encourage young children to act out a story you read to them.
For snack and activity ideas for the other 11 months of the year go to:
www.extension.iastate.edu/food/
Week Three-Tomato
FIRE AND ICE TOMATOES
6 large tomatoes
1 large green bell pepper, cut in strips
1 red onion-sliced in rings
3/4 cup vinegar
1/2 teaspoons celery salt
1/2 teaspoon black pepper
4 teaspoons sugar
1-1/2 teaspoons mustard seed
1/8 teaspoon red pepper -- (cayenne)
1/4 cup cold water
Skin and quarter tomatoes. Place with green pepper and onion in a large bowl with tight-fitting lid. Place remaining ingredients in a saucepan and bring to boil. Immediately pour over vegetables. Chill, turning occasionally. Serve cold.
Makes 2 quarts.
WEEK THREE ACTIVITIES
· Volunteer to create a company, church or school physical fitness bulletin board and make sure it is in a strategic area for all to view.
· Create a family video routine that you can use together in the winter time.
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Week Four-Radish
OPEN-FACED RADISH SANDWICHES
4 bagels cut in half
8 ounces low-fat cream cheese
6 small globe radishes
salt and freshly ground pepper
Spread bagels or bread slices with 1/4 inch cream cheese. Slice radishes very thin. Overlap radish slices on top of the cream cheese. Sprinkle each sandwich with salt and pepper. Cover with damp paper towels until serving.
WEEK FOUR ACTIVITIES
· Autumn arrived this week. Make sure your equipment to rake leaves and lawn are ready. Offer to rake the lawn of an older neighbor or friend. Good exercise, good for friendships.
· Pack away summer clothes and make sure winter clothes include items that will keep you warm on a winter/snow walk in just a few weeks.
Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable.
Printable Recipe
PIPE CLEANER WHOS
01/03/2002
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Materials:
Pipe cleaners
Googly eyes
Pencil
Fingernail clippers
Glue
Step 1: Make a V with a pipe cleaner and twist a small loop at the top.
Step 2: Twist together the two ends a few times underneath the loop to make the torso.
Step 3: Coil another pipe cleaner around a pencil.
Step 4: Slide the coil onto the torso, so the coil covers where the original pipe cleaner was twisted.
Step 5: Clip a pipe cleaner in half through the loop to create the arms. Clip another pipe cleaner in half and use those two seperate halves to create the hair. Thread them through the loop and twist so that the ends of the pipe cleaners point up.
Step 6: Bundle a pipe cleaner around a pencil and stick it on the loop to make the head. Once you have pushed the head coil over the hair onto the shoulders, seperate and curl the hair pieces over the head.
Step 7: Make loops at the ends of the arms and legs for hands and feet.
Step 8: Glue on googly eyes and make pipe cleaner accessories: a tail (a pipe cleaner wrapped around the waist) or a hat (a pipe cleaner coiled a few times, leaving the coil open so the hair can fit through.)
VARIATIONS: These fun little Whos are a great craft all on their own, but they can also be used to play the wacky game, Find Horton's Pipe Cleaner Whos.
Printable Recipe
PUMPKIN-PATCH DOG BISCUITS
10/30/2002
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1-1/2 cups whole wheat flour
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
4 tablespoons butter-flavored Crisco
1/2 cup pumpkin, canned
1 whole egg
1/2 cup buttermilk
Preheat oven to 400 degrees. Combine flour, cinnamon and nutmeg and cut in shortening. Beat egg with milk and pumpkin and combine with flour, mixing well. Stir until soft dough forms. Drop by tablespons onto ungreased cookie sheet and bake for 12 to 15 minutes. Let cool and serve.
Printable Recipe
RED, WHITE & BLUE FONDUE - MOLLY PELZER
02/08/2002
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AMERICAN DAIRY ASSOCIATION (DMI-230)
TOMATO AND CHEESE FONDUE
From John Ash, Culinary Director of Fetzer Vineyards
Makes 8 - 10 servings
Prep time: 10 minutes
Cook time: 30 minutes
2 tablespoons butter
1/4 cup finely chopped shallots or green onions
2 tablespoons finely chopped garlic
3 cups (one 28 ounce can) crushed tomatoes with basil
1 cup hearty red wine (optional)
1 tablespoon finely grated orange zest
1 tablespoon each finely chopped parsley and basil
Salt and freshly ground black pepper to taste
1-1/2 cups drained fresh mozzarella
For dipping: Crusty peasant style bread and fresh mozzarella balls
In a large skillet, heat the butter over moderate heat and stir in the shallots and garlic. Sauté until soft but not brown. Add the tomatoes and wine* and simmer uncovered for 5 - 10 minutes until the mixture reduces to a light sauce consistency. Stir in zest and herbs and season with salt and pepper.
Pour the mixture into a 6-cup ovenproof baking dish. Place cheese in the middle and bake in a preheated 325-degree oven for 15 - 20 minutes or until the cheese is melted.
Transfer to ceramic fondue pot and keep warm over fondue burner. Transfer to a ceramic fondue pot and keep warm over a fondue burner. Serve immediately with crusty peasant style bread.
* If omitting red wine simmer for 4 - 6 minutes.
Recommended wine pairings by John Ash, Culinary Director of Fetzer Vineyards: Chardonnay, Pinot Noir, Syrah
AMERICAN DAIRY ASSOCIATION (DMI-230) (DMI-231)
AMARETTO MASCARPONE FONDUE
Makes 6 servings
Prep time: 5 minutes
Cook time: 5 minutes
1-1/2 cups (about 12 ounces) mascarpone cheese
2 tablespoons granulated sugar
1-1/2 tablespoons amaretto flavored liqueur or espresso coffee
1/2 teaspoon orange extract, optional
1/2 teaspoon ground cinnamon
1/2 teaspoon nutmeg
For dipping: Grilled or broiled peaches, nectarines and pears (recipe below)
In a small-size saucepan heat mascarpone cheese over low heat, stirring constantly, until melted. Stir in sugar, amaretto and orange extract and heat 1 to 2 minutes.
Transfer to a ceramic fondue pot and keep warm over a fondue burner. Sprinkle with cinnamon and nutmeg. The fondue may be served in the pot or individual warmed ramekins. Serve with grilled or broiled fruit.
For grilled fruit:
9 firm ripe peaches, nectarine or pears
1/2 cup butter (1 stick), melted
Preheat grill or broiler. Cut fruit in halves and remove pits. Brush lightly with a little melted butter.
Grill fruit over medium-hot coals just until heated through, 2 to 3 minutes on each side. Don't allow fruit to get too soft. The fruit may also be broiled 3 to 4 minutes, turning once.
Recommended wine pairings by John Ash, Culinary Director of Fetzer Vineyards: Riesling, sherry, port, sparkling wine
AMERICAN DAIRY ASSOCIATION (DMI-230)
HONEY BLUE CHEESE FONDUE
Makes 6 servings
Prep time: 10 minutes
Cook time: 5 minutes
1/2 cup heavy cream
1 teaspoon cornstarch
1 teaspoon lemon juice
2 cups (about 8 ounces) blue or domestic Gorgonzola cheese, crumbled
3 tablespoons honey
2 tablespoons walnuts, chopped and toasted
For dipping: Fresh figs, dates, apricots and apples (or other fresh/dried fruits)
In a small saucepan heat cream and cornstarch over medium heat, add lemon juice. Cook and stir until mixture thickens. Add cheese, one spoonful at a time, stirring until cheese is melted before adding more. When all the cheese has been added, stir in honey.
Transfer fondue to a ceramic or enamel fondue pot, sprinkle with toasted walnuts and keep warm over a fondue burner. Serve immediately with figs, dates, apricots and apples.
Recommended wine pairings by John Ash, Culinary Director of Fetzer Vineyards: Gewürtztraminer, Riesling, Chenin Blanc, White Zinfandelg
Printable Recipe
SOUTH OF THE BORDER SPINACH DIP - GREAT HARVEST BREAD CO.
11/07/2002
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1 (8 oz.) package softened cream cheese
1 cup sour cream
1 (8 oz.) package shredded Monterey Jack cheese
1 cup mayonnaise
1 (10 oz.) package frozen spinach, thawed and squeezed dry
1/4 cup hot or mild chunky salsa
1 (4.5 oz.) can of chopped green chilies
1 can water chestnuts (optional), chopped
A few dashes of your favorite hot sauce
Mix all together, blending well. Put into an 8" x 8" ovenproof dish. Bake uncovered at 350 degrees for 20 minutes or until bubbly. Serve hot in a bread bowl with bread pieces or chips.
Printable Recipe
SUPERBOWL DIPS
02/01/2002
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CHILI CHEESE DIP
Mix 1 lb. (16 oz.) Velveeta Pasteurized Prepared Cheese Product, cut up
1 can chili without beans
Microwave on HIGH 5 minutes or until melted, stirring after 3 minutes. Serve with Wheat Thins Snack Crackers.
EASY TACO DIP
Mix 1-1/2 cups Kraft Miracle Whip Salad Dressing
1-1/2 cups Breakstone's or Knudsen Sour Cream
1 Pkg. (1-1/4 oz) Taco Bell Home Originals Taco Seasoning
Mix. Refrigerate. Serve with Wheat Thins Snack Crackers or cut-up vegetables.
CHEESE AND OLIVE SPREAD
Mix 1 pkg. (8 oz.) Kraft Finely Shredded Mild Cheddar Cheese; 1 pkg. Philadelphia Cream Cheese, softened; 1/2 cup Kraft Mayo Real Mayonnaise; 1/4 cup each chopped stuffed green olives and green onions; 2 tablespoons lemon juice; and 1/4 teaspoon ground red pepper. Refrigerate. Serve with Ritz crackers.
HOT PIZZA DIP
1 (8 oz.) package of cream cheese, softened
1/2 cup sour cream
1/4 teaspoon dried basil, crushed
1/4 teaspoon garlic powder
1/2 cup pizza sauce
1/4 cup pepperoni, chopped
1/4 cup onions, chopped
1/4 cup green peppers, chopped
1 cup mozzarella cheese, shredded
1. Preheat oven to 350 degrees.
2. Mix together the cream cheese, sour cream, oregano, and garlic powder.
3. Spread the mixture into a 9-inch pie plate. Pour the pizza sauce on top of the cheese mixture. Top with the pepperoni, onions and green peppers.
4. Bake for 10 minutes, remove and sprinkle with the mozzarella cheese and cook for an additional 5 minutes, or until cheese is melted.
5. Serve with bread sticks or crackers.
Makes about 3-1/2 cups.
Printable Recipe
SWEET & SOUR BEANS - HOLIDAY FAVORITES
11/27/2002
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1 pound bacon, diced, browned and drained of fat
2 large onions, diced
1 teaspoon dry mustard (or to taste)
1/2 cup vinegar (apple cider)
3/4 cup brown sugar
Mix and simmer above ingredients 20 minutes.
Add:
1 can red beans (drained)
1 can large butter beans (drained)
1 can small green lima beans
1 16 oz. can pork & beans (drained)
Mix all and bake at 325-350 degrees for 1 hour.
Printable Recipe
TABLETOP TOPIARIES - REBECCA WOOD
01/31/2002
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SUPPLIES:
Floral foam
Knife
Teacups, small bowls or sugar bowls
Tacky glue
Sheet of Spanish moss
Cinnamon sticks for trunks
Styrofoam balls, desired size
Decorations as desired (pearls, silk flowers, lace, ribbon, etc.)
Mushroom bird
Cut floral foam to fit into container up to 1/2" of rim. Glue foam in teacup. Glue moss to cover foam.
Dip one end of cinnamon stick in Tacky glue and insert into foam ball. If making double topiary use a shorter cinnamon stick to connect second ball to first ball.
Spread thin layer of glue over foam ball; cover with desired material. Dip other end of trunk into glue and then into center of foam ball.
Glue decorations to foam ball as desired.
Printable Recipe
TEA BOX SNOWMAN
01/03/2002
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Materials:
Wooden tea box
Drill
Pipe cleaners
Markers
Piece of wide ribbon
Glue
Buttons
Old colored sock
Yarn
Step 1: To begin, carefully take apart a small rectangular box, such as a teabag box. Turn it inside out and reassemble it, gluing together the sides but not the top.
Step 2: Stand the box on end and drill two small holes where a carrot nose should go (a parent's job). Bend a short orange pipe cleaner into a V-shape, insert the tips into the holes, and then bend the tips against the inside of the box to secure them.
Step 3: With colored markers, draw eyes and mouth.
Step 4: For arms, make matching holes through the box top and bottom and thread through a long brown pipe cleaner (it's easier if you open the box for this step).
Step 5: Close the box, tie a ribbon scarf around it and glue on buttons. Top it all off with a ski hat made by cutting off the tube portion of colored sock, tightly tying one end with a piece of yarn and stretching the open end onto the snowman's head.
Printable Recipe
TOOTH FAIRY TOTE
01/03/2002
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Materials:
White, blue, and purple felt
Scissors
Fabric glue
Fiberfill
Step 1: Cut 2 matching tooth shapes from white felt, 2 wings from blue felt, and a small pocket patch from purple felt.
Step 2: Lay one of the tooth pieces flat and glue the wing shapes to the outside edges.
Step 3: Outline the edge of the tooth with fabric glue, leaving the top glue-free for stuffing.
Step 4: Press the second tooth shape on top and allow the glue to dry completely.
Step 5: Stuff the pillow with fiberfill.
Step 6: Glue the opening closed, holding the seam in place with a clothespin while it dries.
Step 7: Glue the pocket in place, leaving the top open for toothy treasures and their rewards.
Printable Recipe
VEGETABLE CASSEROLE - HOLIDAY FAVORITES
11/13/2002
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(Can be prepared ahead of time and refrigerated. Then just add 15 minutes to the baking time.)
1 (10-oz.) package frozen cauliflower, cooked
1 (10-oz.) package frozen cut broccoli, cooked
1 (17-oz.) can whole kernel corn, drained
1 (4-oz.) can or jar of sliced mushrooms, drained
1 (17-oz.) can cream-style corn
2 cups shredded Swiss cheese
1 (10-3/4 oz.) can condensed cream of celery soup
2 tablespoons melted butter (or margarine)
1-1/2 cups soft rye or white bread crumbs
Cook cauliflower and broccoli until just barely tender. Drain cooked cauliflower, broccoli, whole kernel corn and mushrooms. Cut up any large pieces to bite-size.
Combine well: cream-style corn, shredded cheese and celery soup. Gently fold in drained vegetables. Put in 12 x 8 x 2-inch baking dish. Melt butter, toss with crumbs, and sprinkle atop vegetables.
Bake uncovered at 375 degrees for 30-35 minutes or until hot (40-45 minutes if casserole has been chilled).
Serves 12 to 15.
Printable Recipe
WATERMELON SALSA- THE HAPPY DIABETIC CHEF
06/26/2002
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(Makes 4 servings)
1-1/2 cups (240 g) diced seedless watermelon
1/2 cup (80 g) diced seeded cantaloupe
3 scallions, white part and 1 inch (2.5 cm)
1/4 cup (12 g) chopped fresh mint
2 tablespoons (20 g) finely minced fresh ginger
1 serrano chile pepper, seeded and finely minced
1/4 cup (60 ml) fresh lime juice
2 tablespoons (19 g) crumbled low fat feta cheese
1. In a covered dish, combine all ingredients except feta cheese. Cover and chill until ready to serve.
2. Transfer to a serving dish and sprinkle with feta cheese. Serve to spoon alongside chicken.
Per serving: 49 calories (16% calories from fat), 2 g protein, 1 g total fat (0.4 g saturated fat), 9 g carbohydrates, 1 g dietary fiber, 2 mg cholesterol, 69 mg sodium
Diabetic exchanges: 1/2 carbohydrate (fruit)
Printable Recipe
WEDDING EMERGENCY KIT SUGGESTIONS
04/01/2002
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Wedding Emergency Kit Suggestions
v Fingernail clippers
v Nail file
v Clear nail polish
v Nail polish remover
v Nail glue
v Contact lens wash (sample size)
v "Super Glue" type adhesive
v Bobby pins or hair pins
v Safety pins
v Individual moist towelettes
v Miniature sewing kit (needles, white, gray, black thread
v Small sewing scissors
v Baby powder (sample size)
v Hairspray (sample size)
v Small comb and brush
v String
v Masking tape
v Duct tape
v Double-sided sewing tape
v Breath mints
v Chewable antacids
v Facial tissue (travel or personal size)
v Deodorant (sample size)
v Cotton swabs
v Pantyhose
v Mirror
v Sanitary pads or tampons
v Ibuprofen
v Non-drowsy sinus medicine
v Disposable flash camera
v Energy or health snack bar
v Small curling iron
v Telephone card
Printable Recipe
WINTER BLUEBARB JAM - JOANNA LUND
05/23/2002
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3 cups finely cut frozen rhubarb, thawed
3 cups frozen unsweetened blueberries, thawed and undrained
3 cups Splenda Granular
1/4 cup cold water
1/4 cup boiling water
1 (1.75 ounce) package Sure-Jell Fruit Pectin for Lower Sugar Recipes
In a large saucepan, combine rhubarb and undrained blueberries. Stir in Splenda and cold water. Bring mixture to a boil, stirring often. Lower heat and simmer for 10 minutes, stirring often. In a small bowl, combine boiling water and dry Sure-Jell, using a wire whisk. Add mixture to blueberry mixture. Mix well to combine. Bring mixture to a boil again and continue boiling for 1 minute, stirring often. Remove from heat and continue stirring for 1 minute. Carefully ladle hot mixture into hot sterilized half-pint jars, leaving a 1/2-inch headspace. Seal and process in a boiling-water canner for 10 minutes.
Makes about 5 half-pints
Each 1 tablespoon serving equals:
HE: 8 Optional Calories
8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 0 mg Sodium, 10 mg Calcium, 0 gm Fiber
Diabetic Exchanges: 1 Free Food
SOUPS/SALADS
Printable Recipe
BEEF PASTA GARDEN SALAD - JOANNA LUND
08/15/2002
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1-1/2 cups diced fresh tomatoes
1 cup unpeeled diced zucchini
1/2 cup finely chopped onion
1-1/2 cups cold cooked rotini pasta, rinsed and drained
1-1/2 cups (8 ounces) diced cooked lean roast beef
1/2 cup Kraft Fat Free French Dressing
1 teaspoon JO's Italian Seasoning or any Italian seasoning
In a large bowl, combine tomatoes, zucchini, onion, and rotini pasta. Stir in roast beef. Add French dressing JO's Italian Seasoning. Mix well to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.
Serves 4 (1 full cup) - Each serving equals:
HE: 2 Pr, 1-1/2 Ve, 1 Br, 1/2 Sl, 10 OC
253 Calories, 5g Fa, 20g Pr, 32g Ca, 346mg So, 19mg Cl, 3g Fi
Diabetic Exchanges: 2 Mt, 1-1/2 Ve, 1-1/2 St/Ca
HINT: Review French Chicken Salad for cooking hints.
Printable Recipe
BIG ISLAND SLAW - PETER HARMAN
08/21/2002
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Move over coleslaw, Big Island Slaw is coming through. This is a great salad to serve for a barbecue or cookout. It's very colorful and crunchy. Use Big Island Slaw on top of the MONGOLIAN PORK BURGERS.
Salad Mix:
1 quart shredded green cabbage
1 cup shredded red cabbage
1 cup shaved napa cabbage
1 red bell pepper, thinly julienned
1 green pepper, thinly julienned
1 chayote squash, thinly jullienned
1/2 cup daikon radish, thinly julienned
1 cup carrot, thinly julienned
1/2 cup fresh cilantro, chopped
1/2 cup fresh basil, chopped
1 cup chow mein noodles
2 tablespons sesame seed
Place the salad ingredients in a very large bowl. Add the dressing and mix well. Allow this to sit for one hour in the refrigerator before serving.
Dressing:
1 cup mayonnaise
1 can sliced mangos in syrup
2 teaspoons fresh ginger, peeled
2 tablespoons sugar
2 tablespoons fresh lime juice
1/4 cup sesame oil
Put all ingredients in a food processor and puree until smooth.
Printable Recipe
BROCCOLI-CHEDDAR SOUP - MIKE REEH
01/09/2002
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Vegetable cooking spray
1 cup chopped onion
4 cups chopped fresh broccoli (about 3/4 pound), divided
2 cups peeled, diced red potato (about 3/4 pound)
1/2 teaspoon garlic powder
2 (10-1/2 ounce) cans low-salt chicken broth
1 bay leaf
3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese
1 (12-ounce) can evaporated skim milk
Dash of pepper
COAT a large Dutch oven with cooking spray; place over medium heat until hot.
ADD onion; saute 5 minutes.
ADD 2 cups broccoli and next 4 ingredients; bring to a boil.
COVER, reduce heat and simmer 20 minutes, or until vegetables are tender.
DISCARD bay leaf.
PLACE half of broccoli mixture in container of a blender; cover and process until smooth.
SPOON into a bowl.
REPEAT procedure with remaining broccoli mixture.
RETURN broccoli puree to pan; add cheese, milk, pepper and remaining 2 cups broccoli.
COOK over medium heat 4 minutes, or until chopped broccoli is just tender, stirring until cheese melts.
YIELD: 7 (1 cup) servings
Printable Recipe
CHICKEN TORTILLA SOUP - MIKE REEH
01/02/2002
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1 teaspoon olive oil
1 cup chopped onion
2 cloves garlic (minced)
2 cups cooked chicken (shredded)
1 cup frozen corn
1/4 cup dry white wine
1 teaspoon Cumin
1 teaspoon Worcestershire sauce
1/2 teaspoon chili powder
2 cans (14.5 oz) chicken broth
1 can (14.5 oz) diced, peeled tomatoes (undrained)
1 can Tomato soup (diluted)
1 can green chilies (4 oz)
2-3 teaspoons cilantro
Heat olive oil. Add onion and garlic - saute 2 minutes. Combine all other ingredients. Bring to boil and reduce heat. Simmer 1 hour. Top with sour cream and tortilla chips crushed. Sue adds 1 can black beans and she also usually doubles the recipe.
Printable Recipe
CHILLY DAY BEEF CHILI
01/29/2002
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Black beans and plenty of seasonings make this beef chili just right. Serve over corn muffins for a special treat, and don't forget the toppings.
2-1/2 pounds boneless beef chuck or round, cut into 1/2-inch pieces
2 cans (15-1/2 ounces each) black beans, rinsed, drained
1 can (15-1/2 ounces) chili-style tomato sauce with diced tomatoes
1 medium onion, chopped
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon pepper
1 cup prepared thick-and-chunky salsa
TOPPINGS: Shredded Cheddar cheese, diced onion, dairy sour cream, sliced green onions (optional)
1. Combine all ingredients except salsa and toppings in 4-1/2 to 5-1/2 slow cooker; mix well. Cover and cook on HIGH 5-1/2 to 6 hours or on LOW 8 to 9 hours, or until beef is tender. (No stirring is necessary during cooking.)
2. Just before serving, stir in salsa; cook 2 to 3 minutes or until heated through. Serve with toppings, if desired.
Makes 6 to 8 servings (1-1/4 to 1-1/2 cups each).
COOK'S TIP: If chili-style tomato sauce with diced tomatoes is not available, substitute 1 can (14-1/2 ounces) chili-style diced tomatoes plus 1 can (8 ounces) tomato sauce.
Printable Recipe
CRAB & LEMON PEPPER BOW TIE SALAD
07/30/2002
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Makes 6 to 8 servings
3 cups uncooked bow tie pasta
1/4 cup frozen peas
1/2 teaspoon grated SunKist Lemon Zest
3 tablespoons fresh SunKist Lemon juice
1/3 cup nonfat sour cream
1/4 cup reduced fat mayonnaise
1/2 teaspoon sugar
1/2 teaspoon coarse ground black pepper
1/2 teaspoon dill weed
1/4 teaspoon salt
2 packages (8 ounces each) Louis Kemp Crab Delights, flake style
1/2 cucumber, seeded and finely chopped
1 rib celery, finely chopped
2 green onions, sliced
1 carrot, shredded
Cook pasta according to package directions, adding peas during last 2 minutes of cook time. Rinse pasta and peas with cold water and drain well. In large bowl, whisk together lemon zest, lemon juice, sour cream, mayonnaise, sugar, pepper, dill weed and salt. Add pasta, Crab Delights, cucumber, celery, green onions and carrot to dressing mixture. Toss together well and serve.
Prep time: 25 minutes
Printable Recipe
CRISPY SPINACH AND SHRIMP SALAD
09/30/2002
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6 servings
1 lb. frozen cooked shrimp or popcorn shrimp
1/3 cup raspberry vinaigrette
1/3 cup mandarin-orange juice (reserved) or orange juice
12 oz. bag prewashed spinach or lettuce
Two 11 oz. cans mandarin-orange segments, juice reserved
1 cup chow mein noodles
1. Defrost frozen cooked shrimp. (If using popcorn shrimp, preheat oven or toaster oven to 425 degrees. Place shrimp in a single layer in baking pan and bake, uncovered, 10 minutes, or until coating is crunchy. Cool slightly.)
2. Whisk raspberry vinaigrette and juice until blended. Set aside.
3. Add spinach, orange segments, and shrimp to a medium-size bowl. Drizzle on dressing; toss. Sprinkle noodles on top.
Printable Recipe
DELIGHT N' LIVELY LOBSTER SALAD
07/30/2002
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Makes 2 servings
1 package (8 ounces) Louis Kemp Lobster Delights, flake style
1 small yellow bell pepper, finely chopped
1/2 cucumber, seeded and finely chopped
1/2 teaspoon grated SunKist Lemon zest
3 tablespoons bottled Italian dressing
8 to 12 Bibb lettuce leaves
1/2 cup shredded Parmesan cheese
In large bowl, combine Lobster Delights, bell pepper, cucumber, lemon zest and Italian dressing. Arrange lettuce leaves on 2 individual plates and spoon lobster mixture on top of lettuce. To serve, squeeze lemon wedge over mixture and top with Parmesan cheese.
Prep time: 15 minutes
Printable Recipe
EVELYN'S CRANBERRY SALAD - HOLIDAY FAVORITES
11/20/2002
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1 lb. cranberries, ground
1 lb. miniature marshmallows
5 or 6 slices pineapple (cut in small pieces)
1 cup sugar
Mix and let stand for 1 hour. Then add 1/2 pint whipped cream. Fold in and chill.
Printable Recipe
FRENCH CHICKEN-PASTA SALAD - JOANNA LUND
08/15/2002
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1-1/2 cups cold cooked rotini pasta, rinsed and drained
1 cup fresh snow peas
1-1/2 cups (8 ounces) diced cooked chicken breast
1/3 cup Kraft fat-free mayonnaise
1/3 cup Kraft Fat-Free French Dressing
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes
1 cup cherry tomatoes, cut in halves
In a medium bowl, combine rotini pasta, snow peas, and chicken. Add mayonnaise, French dressing, and parsley. Mix well to combine. Fold in tomatoes. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Serves 4 (1 full cup) 0 Each serving equals:
HE: 2 Pr, 1 Ve, 3/4 Br, 1/4 Sl, 18 OC
219 Calories, 3g Fa, 22g Pr, 26g Ca, 368mg, So, 23mg Cl, 2g Fi
Diabetic Exchanges: 2 Mt, 1 Ve, 1 St
HINTS: 1. Usually 1 cup uncooked rotini pasta cooks to about 1-1/2 cups. 2. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
Printable Recipe
FRONTIER SOUPS - MICHIGAN SKI COUNTRY CHILI - GREAT HARVEST BREAD CO.
11/07/2002
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1 tablespoon oil
1/2 pound thinly sliced pork
1-1/2 pounds ground chuck
2 tablespoons brown sugar
Salt & pepper
1 (14.5 oz.) can tomato pieces
2 cups beef broth
1 cup red wine
Frontier Soups packaged beans
Frontier Soups Michigan Vegetable Packet
Preparing the Beans: Rinse, drain and pick over. Place in a bowl with 8 cups water and soak for 4 hours at room temperature, or for a "quick soak" boil for 10 minutes and let stand for 2 hours. Drain beans, and place in a 4-quart pot with 8 cups water. Bring to a boil, reduce heat and simmer covered for 1 hour or more.
Cooking directions: Saute pork slices in a 4-quart pot. Crumble beef into pot and continue to brown. Stir in vegetable packet (for milder chili, remove one or both chili peppers), tomatoes, broth and wine. Bring to a boil, reduce heat and simmer covered for 1 hour. Remove chili peppers and bay leaves before serving. Optional toppings: sour cream, grated cheddar cheese or tortilla chips.
Printable Recipe
GOLDEN GATE APPLE SALAD - JOANNA LUND
10/25/2002
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3/4 cup Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1 (4-serving) package JELL-O sugar-free lemon gelatin
3/4 cup Cool Whip Free
1 teaspoon coconut extract
4 cups (8 small) cored, unpeeled, and chopped Red Delicious apples
1/4 cup (1 ounce) chopped pecans
2 tablespoons flaked coconut
In a large bowl, combine yogurt, dry milk powder, and dry gelatin. Stir in Cool Whip Free and coconut extract. Add apples, pecans, and coconut. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Serves 8 (1/2 cup) - Each serving equals:
HE: 1 Fruit, 1/2 Fat, 1/4 Skim Milk, 1/4 Slider,
4 Optional Calories
---------------------------------------
103 Calories, 3 gm Fat, 3 gm Protein, 16 gm Carbohydrate,
65 mg Sodium, 82 Calcium, 1 gm Fiber
----------------------------------------
DIABETIC: 1 Fruit, 1/2 Fat
Printable Recipe
GRILLED ROMAINE LETTUCE - SUMMER GRILLING
05/16/2002
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1/2 cup light soy sauce
4 tablespoons dry white wine
2 tablespoons brown sugar (heaping tablespoons)
2 tablespoons olive oil
2 heads Romaine lettuce, trimmed, washed, and cut in half lengthwise.
1. Preheat a gas grill to medium-high.
2. Combine the soy sauce, wine, brown sugar, and oil, and mix until well blended.
3. Brush the Romaine halves with the marinade.
4. Spray the Romaine halves with nonstick cooking oil and place on the grill.
5. Grill over medium heat for 2 to 3 minutes.
6. Turn the Romaine halves, brush with the marinade, and grill for 2 to 3 more minutes.
7. Remove the Romaine from the grill and keep warm until ready to serve. Serves 4.
8. Could be served with BBQ Turkey any style.
Printable Recipe
INDY HAM PASTA SALAD - JOANNA LUND
08/15/2002
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1 full cup (6 ounces) finely diced Dubuque 97% fat-free ham or any extra-lean ham
2 cups cold cooked rotini pasta, rinsed and drained
1 cup finely shredded fresh spinach
1/2 cup finely chopped red onion
1/2 cup Kraft Fat-Free Catalina Dressing
In a large bowl, combine ham and rotini pasta. Stir in spinach and onion. Add Catalina dressing. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Serves 4 (1 cup) - Each serving equals:
HE: 1 Br, 1 Pr, 1/2 Ve, 1/2 Sl, 10 OC
186 Calories, 2g Fa, 11g Pr, 30g Ca, 679mg So, 13mg Cl, 2g Fi
Diabetic Exchanges: 1-1/2 St/Ca, 1 Mt, 1/2 Ve
HINT: Usually 1-1/2 cups uncooked rotini pasta cooks to about 2 cups.
Printable Recipe
ITALIAN SALMON PASTA SALAD
06/18/2002
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2 ounces uncooked bow tie pasta
1 pound salmon fillet
1 cup rinsed, drained canned garbanzo beans (chickpeas)
3/4 cup sliced, quartered cucumber
1/4 cup chopped red onion
1/4 cup sliced black olives
1/4 cup grated carrot
1/3 cup Italian dressing*
1 package (16 oz.) romaine lettuce, divided
1/4 cup shredded Parmesan cheese
1. Cook pasta according to package directions. Drain; rinse with cold water.
2. Place salmon on microwave-safe plate. Cover with waxed paper.
3. Microwave salmon in HIGH for 3 to 5 minutes, or until internal temperature reaches 140 degrees or fish flakes easily with a fork.
4. Combine cooked pasta, garbanzo beans, cucumber, red onion, black olives and carrots in a large bowl.
5. Pour dressing* over salad. Toss to coat.
6. Place 1 cup of romaine lettuce on each plate.
7. Top each lettuce amount with one-fourth of the pasta salad.
8. Sprinkle pasta salad with Parmesan cheese.
9. Place flaked salmon atop each plate.
Makes 4 servings.
*TIP: Purchased balsamic vinaigrette dressing may be used in place of Italian dressing.
Printable Recipe
KICKED UP WILTED SALAD - MIKE REEH
03/27/2002
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2 oz. bacon, diced
2 oz. honey
1/4 cup diced red onion
1 oz. brandy
1 teaspoon dry mustard
Salt and pepper to taste
1/4 cup red wine vinegar
About 1 quart assorted greens - soft (spinach, leaf lettuce and spring)
5 ea. asparagus spears (blanched and cooled)
4 oz. fried Julienne sweet potato
1/4 cup chopped egg
1/4 cup sliced mushroom
1/2 cup croutons
Red onion slices (3 or 4)
1. Brown bacon in 10" skillet .
2. Do not drain grease, add honey, red onion, dry mustard and flambe with brandy.
3. When flame goes out, add red wine vinegar.
4. Pour hot dressing over greens and toss.
5. Put on plate. Top with chopped egg, mushrooms, asparagus and sweet potato.
6. Lastly, top with red onion slices and croutons.
Printable Recipe
LONG ISLAND CRAB SALAD
07/30/2002
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Makes 4 servings
2 packages (8 ounces each) Louis Kemp Crab Delights, flake style
1 cup finely chopped celery
1 green onion, sliced
3/4 cup reduced fat mayonnaise
3 tablespoons fresh SunKist Lemon juice
2 sprigs fresh dill, chopped
1/2 teaspoon ground black pepper
1/4 teaspoon salt
1/4 teaspoon celery salt
1/4 teaspoon ground yellow mustard
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
Dash turmeric
Dash ground marjoram
Pull apart Crab Delights into small pieces with one or two forks and place in large mixing bowl. Add celery and green onion.
In small bowl, combine mayonnaise, lemon juice, dill and remaining ingredients. Add mayonnaise mixture to crab mixture and mix thoroughly. Chill before serving. Crab salad can be kept in a sealed container for about one week.
Prep time: 20 minutes
Printable Recipe
MARDI GRAS GUMBO - MIKE REEH
02/13/2002
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6 oz. smoked Andouille sausage
1 cup celery
1 cup onion
1 cup green pepper
3 cups diced tomatoes
1 tablespoon Cajun spice
2 cups cooked rice
1 cup chopped scallions
4 cups chicken stock
2 cups cooked shrimp
2 oz. butter
1. In a 6 quart soup pot add 2 oz. butter and celery, onion, pepper, tomatoes, spice and chicken stock.
2. Add all ingredients except shrimp and simmer until tender.
3. Add shrimp when vegetables are tender and serve.
Printable Recipe
MEDITERRANEAN PASTA SALAD & MEDITERRANEAN VINAIGRETTE
11/15/2002
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4 cups Penne noodles*, cooked (about 6 oz. dry)
1/4 cup black olives, chopped
1/4 cup calamata olives, chopped
2-2 1/2 ounces feta cheese, crumbled
1. Cook penne noodles according to box instructions.
2. Once noodles are drained, then mix in olives and feta cheese.
3. Add vinaigrette dressing, toss, and serve!
*Suggest using whole wheat gourmet pasta w/milled flaxseed, made by Hodgson Mill, (www.hodgsonmill.com).
MEDITERRANEAN VINAIGRETTE:
1 tablespoon balsamic vinegar
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon minced capers
1 tablespoon minced fresh parsley
2 tablespoons flax oil
2 tablespoons olive oil
Jane Reinhardt-Martin, RD, LD
(309)764-7557
www.FlaxRD.com
Printable Recipe
MUSCATINE BUTTERNUT SQUASH & APPLE SOUP - MIKE REEH
09/25/2002
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3 cups chicken stock
1 medium-size butternut squash, seeded and chopped coarse
2 small tart apples, peeled, seeded, and chopped
1 small onion, chopped
2 teaspoons minced fresh rosemary
4 tablespoons (1/2 stick) butter
1/4 cup flour
1/2 cup heavy cream
salt
freshly ground pepper
1 small red apple, cubed, for garnish
Put stock, squash (it need not be peeled), tart apples, onions, and rosemary in a saucepan; cover and let simmer for about 25 minutes, or until squash is tender. Force through a strainer or puree in a food processor blender.
In a separate pan melt butter, blend in flour to make a smooth paste, and cook slowly for 2 to 3 minutes, stirring constantly. Stir in pureed squash-apple mixture, blending thoroughly; let simmer for about 15 minutes. Just before serving, stir in cream and heat without boiling. Season to taste with salt and pepper. Garnish with cubes of red apple and serve hot.
Makes about 6 servings.
Printable Recipe
ORANGE ALMOND SALAD - JOANNA LUND
02/21/2002
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Tangy, crunchy, sweet, and tart - all the flavors that make you smile are here in abundance. This is a great wintertime salad to let a little sunshine in! Serves 4.
3 cups assorted greens
2 (medim-sized) oranges, peeled and separated into sections
1/2 cup thinly sliced celery
2 tablespoons chopped green onion
1/4 cup cider vinegar
1/4 cup SPLENDA Granular
2 teaspoons vegetable oil
1/4 cup toasted slivered almonds
In a large bowl, combine greens, orange sections, celery, and green onion. In a small bowl, combine vinegar, SPLENDA Granular, and vegetable oil. Drizzle dressing mixture evenly over greens mixture. Toss gently to coat. For each salad, place 1 cup salad mixture on a plate and sprinkle 1 tablespoon almonds over top. Serve at once.
HINT: To toast almonds, sprinkle almonds on a baking sheet, place in an oven preheated to 350 degrees, and toast for 3 to 4 minutes. Place baking sheet on a wire rack to cool.
Each serving equals:
96 Calories, 4 gm Fat, 2 gm Protein, 13 gm Carbohydrate, 17 mg Sodium, 66 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 1/2 Fruit, 1 Vegetable, 1 Fat
Healthy Exchanges Selections: 1 Fat, 1 Vegetable, 1/2 Fruit, 1/2 Protein, 6 Optional Calories
Printable Recipe
RANCH SALMON SALAD
06/18/2002
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1/2 pound salmon fillets
1 cup fresh broccoli florets
1/2 cup chopped celery
1/2 cup sliced red onion
1/3 cup ranch dressing
Romaine lettuce leaves
1/2 cup French salad croutons
Freshly ground black pepper
1. Microwave salmon fillet for 1 minute, or until internal temperature reaches 140 degrees, or fish flakes easily with a fork.
2. In a large bowl, combine broccoli, celery and red onion.
3. Pour ranch dressing over vegetable mixture. Toss to coat.
4. Add flaked salmon and toss gently.
5. Serve on romaine lettuce. Top with croutons and pepper.
Makes 2 servings.
Printable Recipe
RHUBARB RASPBERRY SALAD - JOANNA LUND
05/23/2002
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3 cups chopped fresh rhubarb
1 cup water
1 (4-serving) package JELL-O sugar-free raspberry gelatin
1/4 cup Sugar Twin or Sprinkle Sweet
1-1/2 cups frozen unsweetened raspberries, thawed
1 cup finely chopped celery
1/4 cup (1 ounce) chopped pecans
In a large saucepan, combine rhubarb and water. Cover and cook over medium heat for 8 to 10 minutes or until rhubarb becomes soft. Remove from heat. Stir in dry gelatin and Sugar Twin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow to cool for 15 minutes. Stir in raspberries, celery, and pecans. Pour mixture into an 8-by-8 inch dish. Refrigerate until firm, about 3 hours. Cut into 6 servings.
Serves 6 - Each serving equals:
HE: 1-1/3 Vegetable, 2/3 Fat, 1/3 Fruit, 11 Optional Calories
75 Calories, 3 gm Fat, 2 gm Protein, 10 gm Carbohydrate, 56 mg Sodium, 2 gm Fiber
DIABETIC: 1 Vegetable, 1/2 Fat
Printable Recipe
SOUTHWEST SPAGHETTI SALAD - JOANNA LUND
08/15/2002
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1-1/2 cups cold cooked spaghetti, rinsed and drained
1 (8 ounce) can red kidney beans, rinsed and drained
1/4 cup chopped green bell pepper
1/4 cup finely chopped green onion
1/4 cup sliced ripe olives
1/3 cup Kraft Fat Free Catalina Dressing
2 talbespoons Kraft Fat Free Mayonniase
1 teaspoon JO's Chili Seasoning or any chili seasoning
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup chopped fresh tomatoes
In a large bowl, combine spaghetti, kidney beans, green pepper, onion, and olives. Add Catalina dressing, mayonnaise, and JO's Chili Seasoning. Mix well to combine. Stir in Cheddar cheese and tomatoes. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.
Serves 4 (1 cup) - Each serving equals:
HE: 1-3/4 Pr, 1 Br, 3/4 Ve, 1/4 Fa, 1/2 Sl, 10 OC
221 Calories, 5g Fa, 12g Pr, 32g Ca, 605mg So, 139mg Cl, 4g Fi
Diabetic Exchanges: 1-1/2 Mt, 1-1/2 St, 1 Ve
HINT: Usually 1 cup broken uncooked spaghetti cooks to about 1-1/2 cups
Printable Recipe
STRAWBERRY SPINACH SALAD
04/26/2002
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Strawberries, toasted almonds and a tangy dressing make this refreshing salad simply unforgettable.
Prep time: 20 minutes
Bake time: 10-12 minutes
DRESSING:
1 lemon
2 tablespoons white wine vinegar
1/3 cup sugar
1 tablespoon vegetable oil
2 teaspoon poppy seeds
SALAD:
1/4 cup sliced natural almonds, toasted
8 ounces (1-1/2 cups) strawberries, hulled and quartered
1/2 medium cucumber, sliced and cut in half
1/4 small red onion, sliced into thin wedges (1/4 cup)
1 package (6 ounces) baby spinach
1. For dressing, zest lemon using Lemon Zester/Scorer to measure 1/2 teaspoon zest. Juice lemon using Juicer to measure 2 tablespoons juice. Combine zest, juice, vinegar, sugar, oil and poppy seeds in Small Batter Bowl. Whisk until well blended using Mini-Whipper. Cover; refrigerate until ready to use.
2. Preheat oven to 350°F. For salad, spread almonds in single layer over bottom of Small Bar Pan. Bake 10-12 minutes or until lightly toasted. Remove from oven; cool almonds in bar pan.
3. Hull strawberries using Cook's Corer(tm); cut strawberries into quarters.
4. Score cucumber lengthwise using lemon zester/scorer; remove seeds using The Corer(tm). Using Ultimate Slice & Grate fitted with v-shaped blade, slice cucumber; cut slices in half. Slice onion into thin wedges.
5. Place spinach in large serving bowl; add strawberries, cucumber and onion. Whisk dressing; pour over salad, gently tossing to coat using 3-Way Tongs. Sprinkle with almonds. Serve immediately.
Yield: 10 servings
(Low Fat) Nutrients per serving (1 cup): Calories 70, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 10 g, Protein 1 g, Sodium 15 mg, Fiber 1 g
Diabetic exchanges per serving (1 cup): 1/2 starch, 1/2 meat, 1/2 fat (1/2 carb)
Cook's Tips: The thin brown skin on sliced natural almonds makes these nuts an attractive choice in this salad. Oven toasting gives them extra crunch and flavor.
Always toss salad greens with the dressing just before serving to avoid soggy, limp salads.
©The Pampered Chef, Ltd., 2002
Printable Recipe
SUMMER DELIGHT SALAD
05/17/2002
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2 small cantaloupes, halved, seeded
1 pint strawberries, hulled
1 cup pineapple or lemon sherbet
1/2 cup Smucker's Strawberry Preserves
1/4 cup orange juice
Mint springs, optional
Remove fruit from melons with melon baller. Arrange melon balls and strawberries in melon halves. Top each with scoops of sherbet.
Mix preserves and orange juice; spoon over sherbet. Garnish with mint.
Makes four servings.
Printable Recipe
SUMMER POTATO SALAD - HAPPY DIABETIC CHEF
07/15/2002
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3 Tbsp. Nonfat Yogurt
1 Tbsp. Low Fat Mayonnaise
1 1/2 Tsp. Dijon Mustard
1/2 Tsp. Garlic
1/2 Tsp. Basil
1/4 Tsp. Thyme
1/4 Tsp. Dill
2 Green Onion
1/2 Cup Radishes
2 Hard Cooked Eggs (opt)
5 Potatos
1/4 Tsp. Salt
1/8 Tsp. Pepper
Scrub potatoes & cube into 1/4 inch pieces. Place in medium saucepan and cover with water. Bring to a boil.
Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain. Mix dressing and ingredients and combine hot or cold potatoes.
Serve hot or cold.
Per Serving: 3/4 cup
Happy Diabetic Chef Make Over With Eggs
Per Serving: 185.92 Cal 7.12 g Protein; 5.96 g Tot Fat; 1.54 g Sat Fat; 2.05 g Mono Fat 26.62 g Carb
Happy Diabetic Chef Make Over Without Eggs
Per Serving: 157.12 Cal 4.70 g Protein; 4.03 g Tot Fat; 0.94 g Sat Fat; 1.31 g Mono Fat; 26.39 g Carb
Printable Recipe
THUNDER BAY SWEET & SOUR COLE SLAW - MIKE REEH
08/28/2002
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4-1/2 cups shredded cabbage
1/2 cup white wine vinegar
1/2 cup sugar
1/4 cup honey
salt and pepper to taste
1 medium red onion, sliced or chopped fine
Mix all ingredients and let stand overnight.
Printable Recipe
TOMATO BASIL SALAD IN BREAD BOWL - GREAT HARVEST BREAD CO.
11/07/2002
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1 large round loaf of bread
1 large cucumber, seeded, quartered lengthwise & cut into 1" pieces
8 large ripe Roma tomatoes, each cut into 8 pieces
1 large yellow bell pepper, cut into 1/4" pieces
1 cup pitted black olives, coarsely chopped
1 small red onion, thinly slivered
1 teaspoon finely minced garlic
1/2-1 cup fresh basil leaves, slivered
Salt & pepper to taste
1/4 cup olive oil (or less to taste)
1 tablespoon red wine vinegar
Preheat broiler. Cut a thin slice off the top of the bread loaf. (Eat the slice, or set aside for another use.) Pull out the inside of the bread making a shell with a 3/4" wall. Tear apart the removed chunks into large irregular pieces. Toast pieces under the broiler, tossing regularly about 3 minutes. Set aside. Whisk together olive oil and vinegar. Combine vegetables, garlic, olives, basil, salt & pepper. Just before serving, toss together vegetable mixture and bread pieces and place in bread bowl. Pour olive oil/vinegar mixture over the top. Toss gently and serve. Makes 8-10 servings.
Printable Recipe
WALNUT ROMAINE STRAWBERRY SALAD
05/17/2002
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All You Need:
1/4 c. salad oil
2 tbsp honey
2 tbsp white wine vinegar
1 tbsp dry white wine
1/2 tsp ground ginger
1/2 tsp salt
1/2 c. broken walnuts (or pecans)
3 tbsp sugar
1 head romaine lettuce, torn (6 cups)
2 whole oranges, peeled & sectioned (or substitute 1 can drained mandarin oranges)
1-1/2 c. halved strawberries or whole seedless red grapes
2 ribs celery, sliced
3 whole green onions, sliced
All You Do:
1. In screw-top jar or shaker container, combine oil, honey, wine vinegar, wine, ginger and salt.
2. Cover securely and shake well.
3. Chill.
4. In medium skillet, combine broken walnuts or pecans and sugar.
5. Cook and stir over low to medium heat until sugar melts and coats nuts.
6. When coated, turn nuts onto piece of waxed paper or aluminum foil.
7. Let nuts cool. Break nuts apart.
8. In large bowl, combine romaine lettuce, oranges, strawberries, celery and onions.
9. Shake dressing and pour over salad at serving time. Toss.
10. Can spoon onto individual plates or leave in bowl.
11. Top with sugar-coated nuts.
12. Makes 6 to 8 servings.
From the Hy-Vee Cookbook. Contributed by Marilyn Gahm of the West Des Moines IA corporate office.
Printable Recipe
WILD RICE AND CHICKEN SOUP - JOANNA LUND
10/31/2002
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Serves 4 (1-1/2 cups)
4 cups (two 16-ounce cans) Healthy Request Chicken Broth
1/2 cup chopped onion
1 cup shredded carrots
1 cup sliced celery
1 full cup (6 ounces) diced cooked chicken breast
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 scant cup (3 ounces) uncooked instant long-grain and wild rice
In a large saucepan, combine chicken broth, onion, carrots, and celery. Bring mixture to a boil. Add chicken. Mix well to combine. Lower heat, cover, and simmer for 10 minutes or until vegetables are tender, stirring occasionally. Stir in mushroom soup and uncooked rice. Cover and continue simmering for 15 minutes, stirring occasionally.
HINT: If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
Each serving equals:
HE: 1-1/2 Protein, 1-1/4 Vegetable, 3/4 Bread, 1/2 Slider, 17 Optional Calories
-------------------------
187 Calories, 3 gm Fat, 18 gm Protein, 22 gm Carbohydrate, 849 mg Sodium, 83 mg Calcium, 2 gm Fiber
-------------------------
DIABETIC: 1-1/2 Meat
VEGETABLES
Printable Recipe
AMATO SWEET-SOUR EGGPLANT - MIKE REEH
08/14/2002
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2 medium eggplant
1 (15 oz.) can tomato sauce
1/2 cup sugar
1/3 cup white vinegar
1 medium onion, chopped
2 eggs
Parmesan cheese (as needed)
Pinch of basil
Peel and slice eggplant into 3/4" pieces. Put in colander and salt well. Let stand 1 hour and rinse well. This takes all the bitterness out.
1. Fry in oil until brown. Drain well on paper towels.
2. Fry onion till yellow. Drain oil from pan.
3. Mix vinegar, sugar, tomato sauce and onion. Add a good pinch of basil. Simmer 15 minutes.
4. Beat eggs till frothy.
5. In a 2 quart glass dish layer slices, sauce mixture and parmesan cheese (sprinkle each layer). Add a little egg mixture to each layer. Reserve some to drain down sides of bowl to reach bottom (just hold sides back a little).
6. Bake at 350 degrees for 1 hour. Refrigerate when set.
7. Invert bowl on flat plate. It will drain. Change plates a couple of times to let out drainage behind.
I use a round souffle dish and slice it like a pie.
Makes 16 slices.
EXCELLENT!!
Printable Recipe
MOM'S EGGPLANT PATTIES - MIKE REEH
08/07/2002
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1 medium eggplant
1-1/4 cups cracker crumbs
1-1/4 cup shredded sharp cheddar cheese
2 lightly beaten eggs
2 tablespoons parsley
2 tablespoons onions
Touch of garlic
1/2 teaspoon salt
1/8 teaspoon pepper
Peel eggplant, cut up in small pieces.
In a covered saucepan, cook eggplant until tender in boiling water (about 5 minutes). Drain well and mash.
Stir in all ingredients. Shape into 8 patties about 3" in diameter. Cook in hot oil 3 minutes on each side or until golden brown.
Can be stored in refrigerator for a couple of days.
Printable Recipe
RUM GLAZED SWEET POTATOES - HOLIDAY FAVORITES
12/18/2002
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3 pounds sweet potatoes, pricked with a fork
3 Golden Delicious apples, cored, sliced
1/4 cup fresh lemon juice
1 cup roasted pecan halves
8 tablespoons butter
1/2 cup firmly packed light brown sugar
1/2 cup honey
2 tablespoons dark rum
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon ground mace
Preheat oven to 400 degrees, bake sweet potatoes 45 minutes or until tender. Cool, peel. Cut potatoes crosswise into 1/4" slices. Toss apples in lemon juice. Arrange potatoes and apples in buttered baking dish. Sprinkle with pecans. In saucepan combine butter, sugar, honey, rum, spices. Cook over medium heat, stir till sugar dissolves. Spoon syrup over potatoes/apples. Bake 30 minutes, basting occasionally. Brown under broiler till edges of potatoes are slightly brown.
I cook this a day ahead and let the rum sauce soak in. Then reheat in microwave. Yum, yum, rum, rum!
Printable Recipe
SWEET POTATO CASSEROLE - MIKE REEH
11/06/2002
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4 large sweet potatoes (about 2 pounds)
3-1/2 cups heavy or whipping cream
3/4 teaspoon salt
1/2 teaspoon ground ginger
1 tablespoon lime juice
Finely grated peel of 1 lime
3/4 teaspoon ground white pepper
2 teaspoons unsalted butter, cut into bits
1. Preheat the oven to 350 degrees. Peel the potatoes and cut them into 1/8-inch-thick slices.
2. Combine the potatoes, cream, salt, ginger, lime juice, lime peel, and white pepper in a large saucepan. Heat to boiling, stirring constantly.
3. Pour the potato mixture into a well-buttered shallow baking dish. Dot the surface with the butter. Bake until lightly browned, about 1 hour.
Serves 6 to 8.
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