Sugar Buster Recipes - May/June 2000

[Nebr Nel]

Low GI Pancake

Very simple and delicious. Serve with sugar-free syrup or I use fruit spread (lightly)

2 eggs
1/2 cup cottage cheese
1 Tbsp oil
3/8 cup rolled oats (regular uncooked oatmeal)
1/8 tsp salt
1/2 tsp vanilla
1 tsp Sugar Substitute

Place all ingredients in a blender or food processor and blend until well mixed, less than 10 seconds.

Grease and preheat a griddle. Drop batter by 1/8 cupfulls onto hot surface. Turn pancakes when bubbles appear on surface and cook an additional minute, until lightly golden.

Yield, 8 small pancakes.

[Debelli]

Songbird28
posted 05-01-2000
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MeatBalls:

3/4 lb. ground beef (perferably sirlion)
1/2 cup of whole wheat bread crumbs
1 egg beaten
1 TB half and half
2 TB Parmesan
2 TB minced garlic (I add more)
1/4 cup minced parsley
1/4 cup minced fresh basil
1/4 tsp. nutmeg
salt and fresh pepper to taste
1/4 cup olive oil

1)Heat up you tomatoe sauce.
2)blend all ingredients except olive oil, in a bowl, shape mixture into 12 or so balls the same size
3) heat the oil in a large enough skillet to hold the balls with out crowding. Brown on all sides over medium heat.
4) Once browed put in sauce for at least 15 minutes.

CHILI (so easy to make)

2 cans kidney beans
2 TB olive oil
I med. onion chopped
3 ribs celery
1 med green pepper
6 garlic cloves
2 TB chili powder
2 tsp. ground cumin
2 tsp. oregano
2 bay leaves
salt
1/8 tsp. cayenne pepper (be careful w/ this stuff!!!!
1 16 oz. can unsweetened tomatoe sauce
2 med tomatoes chopped or one can unsweeted chopped tomatoes
1 cup vegtable stock or water

1) In a large pot heat the olive oil over med heat. Add onion, celery, bell pepper, and garlic. Cover and cook stirring occasionally for about 7 min.
2) Add all spices, beans tomatoe sauce, tomatoes, and water/stock. Cook Partially covered for 20 minutes.

THAT"S IT!!!

YELLOW PEPPER SOUP

2 TB Olive oil
3 LArge yellow Peppers
4 shallots finely chopped
1 1/2 cup ram cashews
3 1/2 Vegtable stock
1 tsp. dry mustard
salt
pepper

1) Heat oil over med heat. Add peppers and shallots, cover and cook untill peppers are
very soft, 8-10 minutes. Remove from heat.

2) Put the nuts and 1 1/2 cup of stock in blender and blend about 1 minute - until smooth. Add the peppers, mustard, salt and pepper and puree' again.

3) Put the soup in a stock pot, add the rest of the stock and bring to a simmer.
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GatorGal
posted 05-04-2000
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My recipe for the day:
Roasted Cornish Game Hens with 40 garlic cloves
This is yummy when you have company or just want to treat yourself. It's not too difficult.
4 Cornish hens
3 heads garlic--Yep, heads, not cloves!
3 T minced parsley, preferably fresh
3/4 C chicken stock
1/2 C White wine
salt and pepper to taste
squeeze of lemon juice
butter as desired
Blanch the separated heads of garlic--will produce about 40 cloves of garlic--in boiling water for 10 min. and drain.
Rub the hens with a little butter and season with salt and pepper. Roast on one side for 10 min. in a 425F oven. Turn the hens over to the other side and roast for 10 more minutes. While the hens are roasting, slip the skins off the garlic cloves. After the second 10 min. roasting, reduce the heat to 375 and turn the hens breast side up. Sprinkle all the cloves around the hens and roast for 20 min. more or until the hens are browned and juices run clear when pricked with a skewer.
Remove the hens to a platter and, with a slotted spoon, arrange the garlics over the hens. Skim the fat from the pan juices and deglaze the pan over high heat with the 1/2 C white wine, scraping up the browned bits. Add 3/4 C chicken broth and reduce over high heat to about 1/2 Cup. Add parsley, season to taste and cook about 30 seconds more. Squeeze in a bit of lemon juice and swirl in some butter if desired. Pour over cornish hens and enjoy.
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Debelli
posted 05-04-2000
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CRUSTLESS SPINACH QUICHE

3oz 1/3 LESS FAT PHILLY CHREAM CHEESE,softened
1C Milk ( I use skim)
2 large eggs
1 carton Egg Beaters (to equal 2 eggs)
2C 50% less fat shredded cheddar cheese (I used Cabots)
1 10oz pkg frozen chopped spinach, thawed and very well drained (squeeze, squeeze, squeeze! - if too much moisture is in it, quiche will be wet)
1C frozen chopped broccoli, thawed & well drained (squeeze too)
1/2 small onion, chopped
5 fresh mushrooms, sliced thin (approx. 1/2c)
1/4tsp pepper
1/2tsp salt

In mixing bowl, beat cream cheese. Add milk eggs and egg sub., salt and pepper. Beat until smooth. Stir in remaingin ingredients. Transfer to a 10in quich pan coated with nonstick cooking spray (I used a pie dish). Bake 350 degrees for 45-50 minutes or until a knife inserted near the center comes out pretty clean. Serves 8.

I was able to figure out the nutrition values, which I believe are correct:

Servings 8

Per serving:

Carbos 7
Fat 6
Calolries 133
Protein 14


Here's a new one I really love, great tasting and good fiber content!

BEAN SALAD

1 19oz CAN DARK RED KIDNEY BEANS
1 19ozCAN CHICK PEAS (I like Hannover Brand)
1 15ozCAN LIMA BEANS
(if you can't find those size cans, something close to it, doesn't have to be exact)
1/4C parsley, finely chopped
1small red onion, sliced into rings, then in half (or smaller pieces, if you so desire)
1clove garlic
1tsp salt
1/4tsp pepper
1/4C FRESH lemon juice
1/4C olive oil

Put all 3 cans of beans together in a collander and rinse with cold water and let drain. Place in your serving dish. Add your onions and parsley.

In a small bowl put the garlic clove and the salt and mash it together (I use a wooden mallet). Add your lemon juice, pepper & oil and mix well. Pour over beans. Put in fridge and let marinate 1-2hours. Mix well before serviing.

NOTE: Recipe calls for 1/4 cup olive oil, though I sometimes use a bit less and it still tastes great!
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jenango
posted 05-04-2000
---------------------------------------------Bread Recipe
1pkg dry yeast
1/2 tsp sugar ( so the yeast has something to eat)
1 1/8 cup of warm water
3tbsp olive oil
1 1/2 tsp baking powder
1 tsp salt
1 tbsp artificial sweetner
1 cup wheat gluten flour
1 cup soy flour
1/4 cup flax seed meal
1/4 cup oat bran---course unprocessed
put liquids in bottom of bread maker and then add powders.
whole loaf has 72 .5 carbs and 24.25 gm fiber,subtract fiber and you have 2.99 carbs per slice.
Since the yeast eats the sugar, you get none.
It tastes great
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Songbird28
posted 05-04-2000
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Recipe for the day:
Granny Smith Chicken

4 chicken breasts
fresh pepper
salt
2 tablespoons butter
1 TSP olove oil
1 onion (I use leeks)
3 garlic cloves
1/2 cup rice wine or sherry
1 TSP fresh minced parsley or 1 tsp. dried
1/2 tsp. thyme
2 granny smith apples sliced
1/2 cup low fat milk
1/2 cup shredded cheese of choice (I like cheddar)

1)Season chicken with salt and pepper. (watch the salt if using rice wine - it is very salty). Brown chicken in butter and oil in a large skillet.
2)Add the onion and garlic and saute' for 3 min.
3)Add the sherry or rice wine and spices. Cover and simmer for 20 min.
4)Add the apples and simmer for for 5 more min. Add milk and simmer for 5 min. more.
5)Transfer all to an over proff casserole. Sprinkle with the cheese and place in over at about 350 until cheese melts.

It is REALLY good. (you can omit the apples too if you want) The other thing is that you csn take out the last two steps and vary the spices and type of wine to make up all sorts of different recipes. For Example I split the wine with red wine and add toatoe paste. Enjoy!
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jenango
05-11-2000
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This is our favourite dish...and so easy

Chicken Parmesan:
3 or 4 chicken breast halves
1/2 cup mayonaise
1/4 cup heavy cream (SB can use milk)
1/4 cup grated parmesan cheese
1/2 tsp onion powder
1/2 tsp garlic powder
1 tbsp parsley flakes
Place chicken breasts in baking dish & broil about 5" from heat for 5 min.
Reset oven to 400 degrees.
Mix remaining ingredients in a bowl. You want a sour cream texture. Add more cream if necessary
Paint breast with mixture and put in oven until done ( about 30 - 40 min)
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GatorGal
posted 05-11-2000
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My recipe for the day:
The best SB crispy "fried" fish

Any fresh filets that you like, in the proper amount that you need

Shredded Wheat and Bran cereal
Small amount of oil to coat the bottom of non-stick pan by about 1/4 inch
Milk

To prepare:
Pulverize about 1 C cereal in food processor or blender till finely chopped. Pour into pie plate or sheet of waxed paper. Soak fish filets for about 30 min. in enough milk to cover. Take each filet from milk and dredge in shredded cereal. Put into med hot skillet and cool until crispy brown on both sides. Remove to paper towel to drain. Salt and pepper to taste.
This is yummy because it is so CRUNCHY!! Fresh fish works the best.
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Debelli
05-11-2000
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TABOULI (The Queen of Lebanese Salads)

3 Large bunches of parsley
1/3 cup crushed whole wheat bulgur
2 cups warm water
4 green onions, with ends
1/4 cup fresh min (chopped) OR 2 tbsp. dry
2 large tomoatoes, diced small
1 1/2tsp salt
1/4tsp pepper
1/3 cup fresh lemon juice (or to taste)
1/4 cup olive oil

Wash parsle well, drain and shake out excess moisture.

Soak crushed wheat in water in a large mixing bowl for about 5 minutes. Drain well. It should not be mushy. Set aside while preparing other ingredients.

Remove stems from parsley and discard. Chop parsley very fine (3 bunches should equal about 5 cups). Add to wheat.

Chop onions fine and add to the mixture along with the remaining ingredients.

If not serving immediately, do not add tomatoes and onions until just before serving. Toss well.

Serve with either romaine lettuce leaves or whole wheat pita bread, both are good for scooping the Tabouli. ENJOY!
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JS
posted 05-14-2000
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Crawfish Cozumel

2 pounds crawfish tails (shrimp, crabmeat, or lobster meat would substitute well)
1 stick butter
1 onion, chopped
2 ribs celery, chopped
1 teaspoon minced garlic
1 bell pepper, chopped
1 pint cream (skimmed evaporated milk could be substituted here)
1/3 cup parsley
salt to taste
1/3 cup chopped green onions
1/2 pound Velveeta jalapeno Cheese diced
1 pound whole wheat fettucine
grated Parmesan cheese

Melt the butter in large pot. Add onions, celery, garlic and bell pepper. Saute until tender. Add the crawfish and cook for fifteen minutes. Stir in the cream, parsley, salt, and green onions and cook for another five minutes. Add the jalapeno cheese and stir until melted. While the crawfish is cooking, Cook the fettuccine according to package directions and drain. Mix the cooked fettuccine with the crawfish and top with Parmesan cheese. Serves 8.

I love this recipe. I got it out of the cookbook, Sugarfree Quick and Easy.
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[jenango]

Breakfast muffin:
Just tried this, it will be great for you busy ladies!

1 pound Jimmy Dean Sausage browned, crumbled and drained
4 eggs
1/2 cup heavy cream
1/4 cup Soy powder
1 cup grated cheddar cheese
Beat together eggs, cream,and soy powder
Stir in cheese and sausage.
Spry muffin tin with pam, and fill
bake in preheated 350 oven for 20 -25 minutes
They will brown slightly on top, makes 12 @1 carb each

[Debelli]

Here's a salad my Mom makes for parties. Everyone loves it! The original calls for smashed Doritos, but for us SB people, you won't miss them!

TACO SALAD

1lb lean ground beef
1 1/2T chili powder
1 can dark kidney beans
1 head iceberg lettuce
2 medium tomatoes, chopped
2 small/med onions, chopped
1/2lb reduced fat mild cheddar cheese, grated
1pkg good seasons Italian salad dressing MIX-(prepared as on envelope)


Prepare salad dressing (great if you have a Good Seasons Cruet).
Brown ground beef and drain off grease. Add chili powder and drained kidney beans. mix together and cool. Break lettuce into large bowl. Add onions, cheese, ground beef mixture and tomatoes. Add salad dressing mixture just before serving and mix all together. ENOJY :)

(If you want to make it the traditional way, you can add 3/4 bag of Doritos, crushed).

[Songbird28]

I had been having a hard time finding rice mixes that are SB legal and plain brown rice can get boooorrriiinnnggg. So I came up with this recipe:

INTERESTING BROWN RICE ;)

1/2 cup uncooked brown rice
4 scallions or 1 leek sliced finely chopped
3 cloves garlic minced
1/2 cup raw cashews (or other nut - if you can't find raw nuts use the regular kind)
1 TB dried basil
2 tsp. thyme

Put rice and 1 cup water into a suace pan, bring to a boil, reduce heat to low and let simmer for 25-30 minutes. While the rice is cooking saute scallions and garlic in olive oil for about 5 min. add all other ingredients and saute for 7 minutes more. Add to cooked rice.

The great thing about this recipe is that you can substitute any spice or type of nut (or leave the nuts out) That way you can have a rice dish to fit with any other recipe. It is also really easy!

Enjoy!

[This message has been edited by Songbird28 (edited 05-19-2000).]

[Elisa]

Here's a fav of mine. You can sub almost any cut of cooked chicken, beef, or pork for the meat with the sauce and veggies on top. The corn starch is illegal, but you can leave it out or sub a low carb alternative:

Swiss Beef Broil
Elisa J. Rush

¾ pound flank steak
Salt to taste
2 cloves garlic
1 tablespoon olive oil
1 small onion, cut into chunks
1 small green bell pepper, cut into chunks
½ teaspoon thyme
1 tablespoon olive oil
1 small can stewed tomatoes
½ teaspoon corn starch

Preheat oven to broil.

Slice meat diagonally, against the grain. Broil 10-12 minutes, stirring and draining once, until meat is done. Salt lightly.

While the steak is broiling, in a skillet combine the onions, pepper, thyme, garlic, and olive oil. Sauté until the onions are tender.

Drain the tomatoes, reserving the liquid. Combine tomato juice and corn starch. Add tomatoes and juice to vegetables. Cook until thickened, stirring frequently.

Spoon the veggies and sauce over the meat.

Elisa


[This message has been edited by Elisa (edited 05-25-2000).]

[Debelli]

Here's my recipe for today! I haven't tried it yet, but I am sure to try it! If anyone does so before me (I'll do a follow up), please let me know how it comes out! :D Instructions are detailed, it seems!

100% WHOLE WHEAT FRENCH BREAD

1pkg. dry yeast
1/2 cup warm water
5 1/2cups whole wheat flour
2 1/2tsp salt
1 1/2cups cold water

1.Dissolve yeast in warm water.
2.Stir whole wheat flour and salt together
3.Add yeast and cold water to flour mixture. Mix together.
4. Add at least 1/2 cup more cold water by wetting your hands as you knead.
5. Knead at least 20 minutes. Dough should be quite soft and silky.
6. Cover and let rise in a place that is cooler than 70 degrees for 2 1/2-3 hours.
7. Punch down gently with wet hands, trying not to tear the dough.
8. Cover and let rise again in a cool place for approx. 2 hours
9. Gently punch down and shape dough into 2 balls. Cover and let rest while you prepare the baking pans.
10. Dust baking sheet with sesamee seeds (it actually calls for cornmeal, which isn't in the ingredients list, so I thought sesamee seeds would be a good sub)
11. Shape dough into 2 long slim loaves. Place on baking sheets.
12. Let rise (uncovered) about 1 hour in a 70 degree place. 13. Cut slashes in loaf if desired 14. Preheat over to 450
15. Spray the proofed (raised) loaves with warm water. Quickly place in hot oven. Avoid heat loss from over.
16. For crustiness, place a shallow pan filled with boiling water on the oven rack
below the one on which the bread is baking.
17. After 10 min, reduce heat to 350. Continue baking until done, approx 25-30min.

[LeahO]

This is a favorite recipe of mine that I am delighted to note is SB legal!!

LEMON SHALLOT CHICKEN

For 2 servings:
2 chicken breasts or 4 chicken thighs
1/2 tsp lemon-pepper (or black pepper)
1 tbsp butter or margarine
2 small or 1 large shallot, sliced
3 tbsps lemon juice, fresh or concentrate

Rinse chicken with cold water and pat dry. Sprinkle evenly with lemon-pepper or pepper.
Melt butter over medium heat. Add chicken and half of the shallot. Cover, cook 5 minutes. Turn chicken over. Cover, cook 3 minutes longer. Stir in remaining shallot and lemon juice. Cover, reduce heat and cook 3 to 5 minutes or until shallot is tender and juice is slightly thickened.

Yum! Serve with brown rice or whole wheat pasta, the juice is delicious.

[Barbee]

Garden Salad

1 bag American Blend Dole Salad
4-5 slices Red Onion
4-6 Black Olives
2-4 Banana Peppers
1/2 c. ww Croutons
1 small tomato Quartered
Freshly grated Parmesan Cheese

Chill one salad bowl in freezer for at least 30 minutes. Empty bag of salad in bowl. Place on top all vegetables, add cheese and your favorite salad dressing on top.
ENJOY

[Barbee]

Brown Derby Special French Dressing
(this is really good)

1/4 c. water
1/4 c. red wine vinegar
1/2 tsp. Equal
1 1/2tsp. lemon juice
1/2 tsp. salt
1/2tsp. pepper
1/2 tsp. Worcestershire sauce
3/4 tsp. dry mustard
1/2 clove garlic, minced
1/4 c. olive oil
3/4 c. vegetable oil

Combine water, vinegar, suagr, lemon juice, salt, pepper, Worcestershire sauce, mustard, garlic, and oils. Chill. Shake well before serving.

[Barbee]

Cafe au lait

1 c. skim milk
1 packet Equal, Sweet n Low - whatever you use
1/4 tsp. ground cinnamon
1 tsp. isntant coffee granules

Over medium-low heat, in a small saucepan, heat the milk, sweetener and cinnamon till it simmers.
Place coffee granules in a mug. Add hot milk mixture and stir till blended.

This is very good.

[Barbee]

Cranberry Orange Ice Tea

2 c. boiling water
6 cranberry herb tea bags
1/4 c. lemon juice
9 packets Equal or Sweet n Low
2 1/2 c. cold water
1 1/2 c. orange juice

In large pitcher, pour boiling water over tea bags. Steep for 5 minutes, remove tea bags and discard.
Stir in lemon juice and Equal until Equal dissolves.
Mix in cold water and orange juice.
Refrigerate until chilled and pour over ice.
Makes 6 cups.

[JS]

Okay here goes:

Chopped Salad

Any combination of chopped veggies, here is what I use.

Yellow or orange bell pepper
green pepper
red onion
zuccini
tomatoe
cucumber

To this I added greek olives, feta, and LaMartinique True French Vinaigrette.

To assemble: Place shredded lettuce in the bottom of individual bowls, added a generous helping of chopped veggies, feta and olives and dressing to taste.

Another version would be to add chopped cilantro, avocado, and black olives instead of greek olives, and shredded cheddar cheese instead of feta. To this, I make a dressing of "Sugarbusters" Ranch dressing mixed with equal parts of Pace Picante Sauce, and a generous squeeze of fresh lime juice. Mix together and pour on top of salad assembled the same as above.

I was also playing with a Chinese version, and an Italian version, but have not actually put it together yet, in my head.

Let me know if any of you try these, or post new versions that you try.

This is a great source of fiber, and a cool, light salad for a meal, or side dish, especially now when it is so hot.

JS

[Mare-slp]

Grilled Swordfish with Rosemary

1/2 cup white wine
5 cloves garlic,minced
2 tsp. chopped fresh rosemary, divided
4 (4 oz.) swordfish steaks
1/4 tsp. salt
1/4 tsp. ground black pepper
vegetable cooking spray
2 - 3 Tbs, Lemon juice (I prefer fresh)
1 Tbs. olive oil
lemon wedges for garnish

Combine wine, garlic, and 1/2 rosemary in an 8" square baking dish. Sprinkle fish with salt and pepper, place in baking dish, turning to coat. Cover and chill at least 1 hour.

Combine remaining rosemary, lemon juice, and olive oil in a bowl and set aside.

Spray grill with cooking spray and preheat.

Remove fish from marinade and grill about 4 -5 minutes on each side or until opaque white throughout.

Transfer to serving platter. Spoon on lemon-oil mixture and garnich with lemon wedges.

YUM-YUM!!!!!!!!!

[GatorGal]

Fried Cabbage Supreme

1 head cabbage
Olive oil
Salt and pepper
1 6 oz. can tomato juice
(or if you don't have one on hand, use a can
of tomatoes)

Slice the cabbage into small chunks. Heat about 2-3 T. olive oil in skillet until hot. Saute the cabbage in the oil until some of the pieces get a little browned, sort of like sauteed onions. Add salt and pepper to taste and pour the tomato juice over all the cabbage. Stir and cook for several minutes more, partially covered, until the cabbage is just tender and the tomato juice has cooked down is no longer watery. The cabbage should not be limp and cooked to death, but "al dente".

[jenango]

This is called Lynne's Chocolate

1 oz unsweetened chocolate (bar kind)
2 tbsp butter
1 tbsp cream
1 tsp vanilla extract
8 packets equal...I used splenda
1 oz crushed nuts
2 tbls sugar free peanut butter

you can add unsweetened coconut if desired or you can drop the peanut butter .
-melt chocolate and butter
-remove from heat and stir in cream and vanilla
-stir in sweetener, and fold in nuts
- on waxed paper,drop mixture by spoonfulls.
chill until firm. (I keep mine in freezer)

with peanut butter and walnuts, total carbs 20.8 / 2.8 carbs each

[Barbee]

VEGGIE CRUNCH WRAPS

This yields 4 sandwhich wraps.
Ingredients:
4 whole wheat tortillas (10 inch rounds)
3 cups packaged cole slaw mix
1 cup chopped tomato
3/4 cup chopped red and/or green pepper
1/2 cup chopped red onion
1/2 cup rahcn salad dressing, or the flavor of your choice
2 large romaine lettuce leeaves

Directions:

Place the cole slaw, tomato, bell pepper, and onion in a medium-sized bowl. Add the dressing, and stir to mix well. Set aside.
Place a lettuce leaf on the center of each warm tortilla. Top with equal amounts of the vegetable mixture. Roll up the tortillas.
Cut in half and serve.

[JS]

Peanut Butter Oatmeal Cookies

Makes about 6 dozen

2 cups old fashioned oats

1 & 1/4 cups stone ground whole wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup butter

1 & 1/2 cups peanut butter (super chunky is great!)

2 cups granulated fructose

1/2 cup agave syrup (dark)

2 eggs

1 teaspoon vanilla

Preheat oven to 350 degrees. In small bowl mix oats, flour, baking powder, baking soda, and salt. In large mixer bowl with mixer at medium, beat
butter and peanut butter until smooth. Beat in vanilla, eggs, sugar and syrup, then add flour/oatmeal mixture and mix until blended. Drop by rounded
teaspoon on ungreased cookie sheets. Bake 12 minutes or until lightly browned. Remove from cookie sheets before cool. Cool completely on wire
rack. Store in tightly covered container.

I added 1/2 cup chopped Lindt 70% cocoa chopped to the recipe. This made it more like a Reese's Peanut Butter Cookie!

[Debelli]

CHEESE AND SPINACH PUFFS

1 cup cooked, chopped spinach
3/4 cup cottage cheese
1 tsp ground nutmeg
2 egg whites
2 tbsp grated Parmesan cheese
salt and black pepper

Preheat oven to 425F. Brush 6 ramekin dishes with oil.

Mix together the spinach and cottage cheese in a small bowl, then add the nutmeg and seasoning to taste.

Whisk h=the egg whites in a separate bowl until stiff enough to hold soft peaks. Fold them evenly into the spinach mixture using a spatula or large metal spoon, then spoon mixture into the oiled ramekins, dividing evenly, and smooth the tops.

Sprinkle with the Parmesan and place on a baking sheet. Bake for 15-20 minutes, or until puffed and golden brown. Serve immediately.

Per serving: 50cal, 1.5gr fat (approx)

[Neato]

TALATTOURI (Greek Yogurt Salad)

2 c. non-fat yogurt
1 cucumber
3 T. olive oil
3 garlic cloves
1 T. vinegar
l bunch mint
salt

1. Cut cucumber in sixths lengthwise; then thin slice. Place the bits on some newspaper covered with a papertowel. Sprinkle liberally with salt and let sit for 30 minutes.
2. Combine a generous spoonful of yogurt, oil,vinegar, garlic and mint leaves in a food processor. Process until mint and garlic are very finely diced.
3. After 30 minutes, blot cucumbers dry and combine everything. Chill and age for at least 4 hours. Serve alone or with bread.

This makes about 6 - 1/2 cup servings of 100 calories each, and all ingredients are SB allowed.

[Mare-slp]

Rice, Black Bean & Feta Salad

1 can (15oz) black beans, rinsed and drained
1 1/2 cups chopped tomatoes
1 1/2 cups cooked brown rice (I used cooked Kashi instead YUM!YUM!)
1 pkg (4oz) Feta cheese crumbled
1/2 cup each celery and green onions
1/2 cup Italian Dressing
2 Tbs. chopped fresh cilantro or parsley

Mix all ingredients and refrigerate. Enjoy!!

[jmtank]

TOMATO-CANTALOUPE SALAD

Don't say ECK until you try it.

I got this recipe years ago on the show Diane's Place. From Diane Shore.

Cut up good tasting fresh tomatoes into bite size pieces. Do the same with the cantaloupe. Put them in a ceramic bowl. Cover with sarah wrap. Do this the first thing in the morning. Put in the refrigerator. It makes its own salad dressing. You have a salad for your evening meal.

If you can find a Rocky Ford cantaloupe they are so much better. They are sweeter. I understand that Rocky Ford are the only cantaloupe that has the indented section lines on the outside of the skin.

[Neato]

TEXAS CAVIAR

2 l lb. cans black eyed peas
1 1 lb. can lady cream peas (or other white bean)
1/2 c. diced onion
2 garlic cloves diced
2 diced tomatoes
1 diced green pepper
1/2 c. finely shredded fresh parsley
1 finely diced jalapena
1 c. Italian Dressing

Drain and wash all beans - combine everything - age overnight - this works out to be about 100 calories per 1/2 c

[Debelli]

BAKED EGGPLANT

1/4C pine nuts
1tlb butter (this CAN be omitted, and I do omit it)
1/2lb LEAN ground beef or ground lamb
1/4tsp pepper
1/2tsp cinnamon
1tsp salt
1/4tsp nutmeg
1/4tsp allspice
2 small onions, chopped
1 tomato, finely diced
3 large eggplants
2 cups tomato sauce (2 small cans)
water

Set over at 350F. Get out a 9x12 baking dish.

Saute pine nuts with butter until golden brown (or if omitting butter, brown in a pan, stirring every so often to brown evenly). Add the next 7 ingredients (meat thru onions) and saute until onion are limp and meat is browned. Add the diced tomato and one can of tomato sauce & heat until hot throughout, then remove from heat and set aside.

Peel eggplants, cutting of the stems. Cut eggplant in half and then into approx. 3/4-1" pieces. Boil eggplant until soft (time depends on eggplant as some are harder than others). Remove from pot with slotted spoon and place 1/2 of eggplant in a single layer in baking dish (if you drain eggplant, it won't retain much of the moisture, which you do want).

Top eggplant with meat mixture and then follow with the remaining eggplant on top. Pour 1 can of tomato sauce over the eggplant. Place in oven and bake for approx. 40 minutes, or until top is lightly browned.

NOTE: you can adjust spices according to your tastes, adding a bit more if desired.

ENJOY!

[Chrissie]

I got this recipe from the Menopause Diet book(Couldn't believe there was such a book!)

Roasted Peaches with Cardamom

6 ripe firm peaches
1 tablespoon lemon juice
2 tablespoons unsalted butter
1 cinnamon stick, broken into 3 pieces
pinch of ground cloves
1 tablespoon ground cardamom
1 tablespoon grated lemon zest
3 tablespoons almond slices
1 small bunch mint leaves

Preheat oven to 400 degrees.

Dip the peaches into a pot of boiling water for 30 seconds, then place in ice water. Remove from the water and peel skin. Quarter the peaches, removing pits. Gently rub with lemon juice to prevent discoloration.
Melt butter in large saucep[an and add the cinnamon, cloves, cardamom and lemon zest. Cook over low heat for about 15 minutes, stirring occasionally. Add the peaches to the spicy butter, toss gently and transfer toa roasting pan. Bake for 15 minutes.
Arrange on a platter. Sprinkle almonds and mint on top of fruit.

It doesn't list the sugars and the carbs come from the peaches.

Serves 6

per portion:
Cal:93
Protein:1g
Carbs:11g
Fat:6g
Sat:3g

[Songbird28]

Shrimp Scampi

Olive Oil and butter
2 lbs shrimp peeled and deveined
1/2 cup vermouth, extra dry (an alcohol)
3 cloves garlic
3/4 tsp salt
1/2 tsp pepper
3 T chopped fresh parsley
3 T lemon juice

Brown shrimp in hot oil and butter. Add garlic, vermouth, salt, pepper. Cook until liquid is reduced by half. Add parsley and lemon juice. Serve over rice.

Note - if need by you can use dry white wine instead of vermouth. But it is better with the vermouth.

[Debelli]

I just got this recipe out of this new book I'm currently reading. It looks good, but I personally haven't tried it. If any of you make it, would you please let me know how it is. If good, would love to have my mom make it for my b.day one day far off into the future!

EVERYTHING GOOD BIRTHDAY CAKE (or SPECIAL OCCASION CAKE)

1 1/2cups whole-wheat pastry flour
1 tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
pinch of salt
1 tsp ground cinnamon
1/3 cup melted butter OR oil
1/2 cup fruit-juice concentrate
2 eggs, beaten
1 cup unsweetened applesauce

Preheat oven to 375 degrees. Combine dry ingredients. Combine liquid ingredients and add to dry. Mix well. (NOTE: Beating the egg yolks seperated and adding to the wet ingredients, THEN beating the egg whites and folding them in will produce a fluffier cake). Pour mixture into a 9-inch cake pan and bake for 45 minutes, or until done. Allow to cool. Serve as is, or add frosting of your choice (of course, SB legal), like whipped cream frosting that you make yourself!

[Neato]

Caesar Salad

3 Cloves Garlic
1 Egg
1 t. Worchestershire Sauce
1/2 t. Salt
1/2 c. Olive Oil
2 T. Lemon Juice
3-5 Anchovies
1/4 t. Pepper

Mix in your blender until thick and creamy.
Tear up one head of romaine lettuce. Combine dressing, Whole Wheat Croutons, lettuce and 1/2 grated parmesan. Serve.

[ErinK]

I am reposting something that was over on the "Food" section of 3fc. Thanks Aunt Sheryl!

**************************************
Posted in the Food section by Aunt_Sheryl.

Topic: Sweet Potatoes go Outdoors
Aunt_Sheryl
posted 06-09-2000 11:01 AM

I had a picnic last week, and have made a new version of scalloped potatoes on the grill that I have made for years. I have been cutting way back on potatoes, and decided this time to use a variation of my original recipe, only apply it to a sweet potato. I don't know when I have ever had anything SO good!

Peel and slice thinly a fresh sweet potato, then dice some onion (however much you
want). Place a layer of Sw. Pot. slices on a large piece of aluminum foil (or you could use one of those bags, I guess). Add diced onions, Spray with butter-flavored spray, season to taste (I used powdered chicken boullion and pepper), top with another layer of sweet potatoes. Seal the foil packet, then throw it on the grill (medium heat). Don't forget to turn it now and then. It takes probably around a half hour to cook, you can tell when it's done by the wonderful aroma! The packet usually looks a little burnt, too, but that doesn't necessarily mean the potatoes are. SO GOOD! And so much better for you than regular potatoes!

[jenango]

Easy Crunchy Baco Coleslaw:

3/4 cup mayonnaise
2 packets sweetner..(splenda)
1 8-oz pkg coleslaw
1/2 cup chopped peanuts
1/4 shredded red cabbage
4 slices cooed bacon crumbled
Mix dressing and sweetner in large bowl. Add remaining ingredients, mix lightly. refrigerate

[SusanV]

I am going to try these w/o raisins or dates and I will use ww flour instead if the all purpose. I will let you know how they turn out,
Susan

OATMEAL COOKIES -

This recipe makes a hearty, moderately-sweet oatmeal cookie packed with healthy raisins and dates. For a different taste, chocolate chips my be used for a portion of the raisins or dates.

1 large egg 1/2 teaspoon baking powder

1/2 cup (1 stick) butter or margarine 2 teaspoons ground cinnamon

3/4 cup Agave Nectar 3/4 cup raisins (or chocolate chips)

1 teaspoon vanilla extract 3/4 cup finely chopped dates (or raisins)

1-1/4 cups all-purpose flour 1/2 cup chopped nuts

3/4 teaspoon salt 1-1/2 cups old fashioned oatmeal

1/2 teaspoon baking soda Cooking spray or parchment paper



Preheat oven to 325o. Coat cookie sheet with cooking spray or line with parchment paper. Set aside.

In large bowl, use electric mixer to combine egg, butter, Agave Nectar and vanilla extract until well blended. Add flour, salt, baking soda, baking powder and cinnamon. Blend thoroughly. Stir in raisins, dates and nuts.

Drop by heaping tablespoons (or use spring-action ice cream scoop for equal-sized cookies) onto prepared cookie sheet. Use a spatula to flatten each cookie to 1/2 inch thickness.

Bake for 15-20 minutes or until edges begin to brown. Transfer cookies to wire rack to cool. Makes 16 cookies.

[Neato]

ALWAYS THERE GARLIC

1. Peel all the toes in 4-5 head of garlic.
2. Put peeled toes in blender and just cover with olive oil.
3. Puree until you have a smooth paste.
4. Place in a freezer tub and freeze.
5. When you need garlic, Microwave the frozen garlic for up to a minute depending on amount left in tub. The garlic should still be firm but spoonable.
6. Return remainder to freezer.

[jenango]

PUMPKIN PIE/CHEESECAKE
I know most people think of pumpkin pie as a Christmas desert but it is great anytime.

16oz cream cheese
14oz can pumpkin PUREE
4 eggs
3/4 cup cream
3/4 cup splenda
1tsp cinnamon
1tsp vanilla
1/2 tsp ginger
1/2 tsp nutmeg
1/8 tsp cloves

beat cream cheese until soft. Add remaining ingredients and blend 1 minute. pour into Pam sprayed pie pan. Bake at 350 for 50 minutes or until set. Cool on rack at room temperature, then cover and refrigerate 2 hours
Decorate with whipped cream, and walnuts or pecans

Cheesecake crust (optional)
1 1/2 cups finely chopped nuts
2 tbsp splenda
3 tbsp butter melted
Combine nuts, sweetener and butter; press onto bottom of 9" spring form cake pan. Bake at 325 for 10 minutes.

[Debelli]

Got this off the internet - haven't tried them yet, but sound pretty good!

Whole Wheat Tortillas

3 cups whole wheat flour
1 teaspoon salt (or to taste)
1 1/2 cups warm water

Mix the flour and salt in a bowl. Add the water and mix into a nice dough.
Knead until soft and elastic.

At this point, you can let the dough rest for an hour or so, but it isn't
really neccessary. Pinch off a chunk of dough, roll into a smooth ball
(golf-ball size) with your hands, then flatten on a floured surface. With a
rolling pin, roll into a thin circle. Be generous with the flour to avoid
sticking.

Cook on a medium hot griddle until delicately beige and specked with brown.
It may take some practice to get the griddle the right temperature. You
don't have to use any oil on the griddle.

My only problem with these tortillas is keeping them around! My kids eat
them with beans, or with fruit or jam, or just plain. They make a great
quick pizza crust --- add tomato sauce and toppings and put under the
broiler. We love them for burritos and quesadillas.

Besides being tasty and nutritious, they are also cheap --- this recipe
makes about a dozen for around 20 cents.

[Elisa]

Mexican Veggie Soup

Broth Base
3 cans chicken broth
1 fresh jalapeno pepper chopped w/o seeds
1/2 Tbsp garlic salt
2 Tbsp dried cilantro
Juice of one lime
1/2 Tbsp chili powder
1/4 Tsp cumin

Veggie Mix
Olive oil, butter, or cooking spray
1 sm onion
1 lg zucchini
1 lg yellow squash

1 cup cooked brown rice

Combine all ingredients in the broth base and simmer for 20 minutes.

In separate skillet, saute the raw veggies until they are done. (I like mine sauteed for about 7 minutes, but my hubby prefers 20 minutes).

Combine veggies, rice, and broth and serve as soon as rice is hot.


Tips:
1. Wash hands very, very, very well after handling the pepper. I would even recommend a good scrubbing with a brush.

2. The broth base and onion is the secret of this soup. You could eat just that when you are sick. I love it when I have a cold and can't taste most foods.

3. You can sub cabbage for the brown rice to make the soup lower gi. You can add sauted chicken for extra protein.

4. You can also sub any veggie that you like for the zucchini and squash, like tomatoes, mushrooms, etc.

Enjoy!
Elisa

[Chrissie]

I had some extra nuts chopped after making the baco crunchy coleslaw the other night. My daughter created this while we were out from the leftover nuts. Pretty good for an 11 year old!!

Mary's Concoction

by Chrissy


1 envelope Swiss Miss Fat Free Hot Cocoa Mix(Contains Splenda) (8 GMs of
Sugar but comes from the dry milk and your not going to eat the whole recipe
at one time, hopefully)
1/4 cup chopped almost to ground peanuts

Empty 1/2 packet Swiss Miss into 1/2 cup measuring cup fill with water and
mix. Add this to rest of Swiss Mix packet and nuts. Mixture will be thick.
Use a spoon to drop them on small tray covered with wax paper. Freeze
a few hours until frozen. Pop into mouth to satisfy chocolate craving.

[Neato]

BLENDER PESTO SAUCE

2 c. Fresh Basil
2 T. Pine Nuts or Slivered Almonds
1 t. Salt
1/2 c. Olive Oil
5-10 Garlic Toes

Combine in blender and blend until smooth.

1/2 c. Grated Parmesan
2 T. Grated Romano
3 T. Softened Butter

Stir cheeses and butter in by hand. Serve over Whole Wheat Pasta of your choice.

[jenango]

PINA COLADA

1/2 cup ice
1 tsp pinapple extract
1 oz Davinci Coconut Syrup
1 oz white rum
CHEERS

[Debelli]

Here's the link for the JULY RECIPE BOARD!

http://www.3fatchicks.com/ubb//Forum55/HTML/000003.html

[Debelli]

Moving this board up again!

[Debelli]

Moving this up!