SUGAR BUSTERS JAN/FEB/MARCH 2003 QUARTERLY RECIPE BOARD

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  • KAY HUBERTY'S MICHIGAN WHITE CHILI

    This is her version of the new look of chili. Years ago, Neiman Marcus served a white chili made similarly, and since then many of us have adapted it to our needs and tastes. This is her favorite effort so far. It reheats beautifully and can also be frozen and heated up later for a quick meat or hearty snack. She also likes the fact that it uses one of our superb Michigan products ... the Michigan Great Northern bean. Each tasty, fllling serving has approximately 175 calories and just a single gram of fat. It's a nutritional bargain!

    2 cans (141/2 oz.) chicken broth, all fat removed from top
    1 large onion, chopped
    2 rounded teaspoons minced garlic
    1 can (4 oz.) chopped green chilis with their liquid (in the Mexican food section of the grocery store)
    1 (48 oz.) jar of great northern beans (white Michigan beans) with liquid
    2 t. ground cumin
    1 t. crumbled leaf oregano
    3-4 good dashes of Tabasco or other hot sauce
    *optional: pinch of cayenne pepper
    4 large skinless/boneless chicken breast halves, poached or simmered

    for garnish: thinly sliced green onion tops, fat free shredded cheese, sliced jalapenos, fat-free tortilla chips (Guiltless Gourmet is one brand available)

    In a large pot or Dutch oven, pour just a bit of the broth and set the rest aside to save for later. Add onion and minced garlic, simmer and stir until onion is wilted and it is good and hot. Add the chilis, stir well. Add beans, liquid and all, then mix in the cumin, oregano, Tabasco, and the cayenne if you choose to add it. Bring it all to a boil and add the chicken, torn into bite-size pieces. Combine well and simmer, covered, for at least 30 minutes. ( Several hours over very low heat won't hurt!) Serve piping hot, topped with your favorite garnishes. Pass the Tabasco for those who really like it hot!
    (About 12 servings)
  • Simple Carob Brownies

    2/3 c. Water
    1/3 c. Oil
    ¾ c. agave
    1 t. Vanilla
    1 t. Salt
    ½ c. Carob Powder

    Stir in a large bowl until smooth, and then gradually stir in the following:

    2 c. Whole Wheat Pastry Flour
    2/3 c. chopped Walnuts (optional)

    Spread in an oiled 8 x 8 pan and bake at 375 degrees for 30 minutes.
  • Basic Cake Recipe

    2 C Warm Water
    2 T Honey (USE AGAVE)
    ½ T Yeast
    2 T Olive Oil
    1 t Salt
    3 C Whole Wheat Flour
    ½ C Rice Flour (or other “light” flour)

    Combine the first 3 ingredients in the mixing bowl and let sit until the yeast bubbles. Add the remaining ingredients and mix well. Spread into 8 x 8 non-stick baking pan and let rise for 15 minutes. Bake at 350 degrees for 45-50 minutes. Ready to serve 12 hours later.
  • Three Grain Bake

    3 c of three rolled grains of your choice
    1 ¼ t salt
    3 ¾ c hot water
    2 c of fresh fruit of choice
    ½ c dried fruit (chopped)
    ¼ c chopped nuts

    Pour hot water into a 2 qt casserole. Dissolve salt in water. After combining and mixing the 3 grains together, sprinkle them into the water. Drop fruit by the hand into the cereal. Gently pat fruit in rather than stirring. Over stirring can make cereal mushy. Top with dried fruit and nuts. Bake at 350 degrees covered for 40 minutes and uncovered for an additional 10 minutes.
  • Granola
    3 cups of oats
    1/2 cup oat bran
    1 cup Uncle Sam's cereal
    1/2 cup almonds, chopped
    1/2 - 1 cup unsweetened flaked coconut
    2 t cinnamon

    Mix together in a large bowl. You can add other things as suits your mood, like sesame seeds, sunflower seeds, etc.

    In a saucepan, combine:

    1/3 cup agave
    1/3 cup peanut oil
    1/3 cup granulated fructose

    Bring to a boil, remove from heat and add 1 t. vanilla. Pour over oat mixture and mix well.

    Spread mix on a large cookie sheet with sides, or two sheets if necessary. Bake at 350 degrees for about 20 to 30 minutes, depending on how brown you like it. Stir frequently.

    Cool and store in airtight container. Makes about 24 servings.
  • Pizza Dough
    2 cups warm water
    4.5 cups Wheat Montana Prairie Gold ww flour. (this is a white whole wheat, King Arthur would probably be an ok sub)
    3 T vital wheat gluten
    2 T agave
    2 cloves garlic, minced
    1/3 cup olive oil
    1 T salt
    1 t. each oregano and basil
    1 1/2 teasp. instant yeast

    Put ingredients in order listed in the pan of an automatic bread machine (2.5 pound) and set machine for dough. When done, remove, punch down, and form into 3 14" round pizza crusts directly on greased pan. Use olive oil to roll out dough and on hands to keep from sticking. Prick all over with a fork. Bake at 375 for about 15 minutes until about done. Top with sauce, and cheese, and favorite toppings. Bake at 400 for about 15 minutes until cheese is bubbly. Can be baked directly on rack, or on a pan. I prefer the rack, as it gives the crust a nice crispness.
  • Ginger Salad dressing
    1/2 onion
    1 T. soy sauce
    1 T agave
    1 rib celery, chopped
    3 T ginger root, peeled, chopped
    2 T sugar free ketchup
    1/4 cup rice vinegar
    1/2 cup peanut oil
    1 T sesame oil
    2 T lemon juice

    Put all ingredients in food processor or blender, and process until smooth. Just like your favorite Japanese restaurant!
  • From the GHF NEWSLETTER:

    Lentil Salad with Cucumber Vinaigrette

    Makes: 4 servings

    Ingredients:

    - 1 cup green lentils
    - 1 onion, chopped
    - 1 large carrot, peeled and chopped
    - 1 celery stalk, chopped
    - 1/2 red onion, chopped
    - 1/2 teaspoon gingerroot, peeled and chopped
    - 1 1/2 tablespoons lemon juice
    - 1 1/2 tablespoons soy sauce
    - Ground black pepper
    - 1 cucumber, peeled and diced
    - 1 teaspoon sherry vinegar
    - 1 branch of dill
    - 1 teaspoon Dijon mustard
    - 3 large tomatoes, chopped

    Directions:

    - Boil the lentils and onion for about 45 minutes in water. Drain the
    lentils and cool. Transfer the lentils to a bowl and add the carrots,
    celery, red onion, ginger, lemon juice, soy sauce, and pepper. Mix
    well and set aside.
    - Place the diced cucumber in a blender, add the sherry vinegar, dill,
    and Dijon mustard. Blend until smooth.
    - Place tomatoes on the lentil mixture and pour the vinaigrette.

    Nutritional Information:
    - Serving size: 1 cup
    - Calories: 65
    - Fat: 0.5 g
    - Cholesterol: 0 mg
    - Protein: 4 g
    - Carbohydrates: 12 g
    - Fiber: 2 g
    - Sodium: 240 mg
  • Salmon Steaks with Cucumber Sauce
    I made this Wednesday and it was delicious. The tabasco was not strong at all.


    Salmon Steaks with Cucumber Sauce (From: The Tabasco Cookbook.)

    Tabasco sauce nicely sparks this simple recipe for broiled salmon
    steaks,with a contrasting cool sour cream and cucumber sauce.

    1/2 pt Sour Cream
    1/2 ts Tabasco Pepper Sauce
    1 c Diced Unpeeled Cucumber
    1/4 ts Salt
    1 tb Minced Fresh Dill
    4 tb Melted Butter
    4 1/2 ts Fresh Lime Or Lemon Juice
    4 Salmon Steaks (6-8 Oz Each)
    Salt To Taste
    Lemon Slices
    Blend together the sour cream and 1/4 teaspoon of the Tabasco
    sauce in a medium bowl.
    Stir in the cucumber, salt and dill. Set aside.
    Preheat the broiler. In a small bowl, combine the butter, lime
    juice and remaining 1/4 teaspoon Tabasco sauce.
    Place the salmon steaks on a greased broiler rack.
    Sprinkle them lightly with salt and pour on the butter mixture.
    Broil 4 inches from the heat for 5 minutes per side, or until the
    flesh appears opaque. Garnish with lemon slices, and serve the sauce on the side.
  • Layered Cauliflower, Parmesan, And Bacon Salad
    Layered Cauliflower, Parmesan, And Bacon Salad

    1 small head iceberg lettuce, torn (about 8 cups)
    1/2 head cauliflower, coarsely chopped (3 cups)
    1/2 red onion, chopped
    1 cup mayonnaise
    2 packets artificial sweetener (your choice)
    1/2 teaspoon dried thyme, crushed
    1/2 cup grated Parmesan cheese
    1/2 pound bacon, cooked and crumbled
    1/8 cup chopped green onions (green part only)
    8 cherry tomatoes, sliced

    Layer first three ingredients in a large glass bowl.

    Combine the mayonnaise, artificial sweetener, and thyme, stirring
    well to combine. Spoon the mayonnaise mixture over the vegetables and
    top with the Parmesan cheese. Cover and chill at least 3 to 4 hours.

    Sprinkle with bacon and green onions and place the tomato slices on
    top right before serving.

    Serves 8 @ 402 calories, 39 grams fat, 12 grams protein, and 4 grams
    carbohydrates w/ 2 grams fiber.

    ***Note: If taking this to a picnic or potluck, put the crumbled
    bacon, chopped green onions, and sliced cherry tomatoes in Zip Lock
    bags and add them immediately before serving.
  • Hot Chicken Salad
    Hot Chicken Salad

    2 cups cooked, diced chicken
    2 cups celery, finely chopped
    1 cup mayonnaise
    1/2 cup sliced almonds
    1 tbls grated onion (or onion powder to taste)
    1/2 tsp lemon juice
    1 1/2 cups cheddar cheese

    Combine first six ingredients in a medium bowl. Place half of
    mixture into a lightly greased 2-quart casserole dish. Sprinkle with
    half of the cheddar. Repeat layers.

    Bake @450 degrees for about 15 minutes, until hot and cheese begins
    to brown.

    ( I acutally used about 1 cup celery and added 1 cup of chopped
    cauliflower to this and it was very good. I think you could add
    broccoli or other veggies to your own liking and it will turn out
    well.)
  • Moving up.