Quick Chicken Chili
Yield: 6 servings

2 15 oz cans navy, Great White, or cannelloni beans
1 1/4 c. chicken broth
1/2 c chopped onion
4 oz can green chilies
1 1/2 t. cumin
1/4 t. oregano
1/8 t. white pepper
2 cups coojed shredded chicken breast
1/2 c. shredded Jack cheese
1/2 c. sour cream

Combine first 7 ingredients in a 2 1/2 quart pot and bring to a boil over high heat. Cover and simmer for 10 minutes. Remove about 1/2 cup of the beans and mash with a fork, return to pot.
Add chicken to pot and raise heat to bring mixture to a boil. Reduce the heat to low, cover and simmer for an additional 5 minutes. Serve hot, topping each serving with some of the cheese and sour cream.

Calories: 249; Carbs: 28g; fiber: 6.2g; Protein: 27g
GI rating: Very Low
From The Good Carb Cookbook by Sandra Woodruff

Betty's salad

Betty's dressing
1 cup salad oil
1/3 cup catsup no sugar added
1 medium onion ( if you have hot onions make this a small one)
3/4 cup equal
1/4 cup vinegar
2 Tablespoons worstechire sauce

Combine dressing ingredients in blender. Chill dressing.


Salad

Equal parts of head lettuce mixed with fresh spinach.
The original Betty’s salad called for green pepper,hard boiled eggs,bacon, and bean sprouts.

My modification call for sharp cheddar cheese, hard boiled eggs, and bacon.


If you can’t find the no sugar added catsup or are unwilling to pay the price here is the homemade catsup that I use.

6 oz. tomato paste
1/2 cup water
2 T. white vinegar
1 tsp equal
1/2 tsp. salt
1/4 tsp. cumin
1/4 tsp. dry mustard
1/4 tsp. onion powder
Mix together, cover, refrigerate

Ranch Salad Dressing

3/4 c. mayonnaise (not salad dressing)
1/2 c. buttermilk
1 tsp. parsley flakes
1/2 tsp. instant minced onion
1/2 tsp. salt
1 clove garlic, crushed, or 1/4 tsp. garlic powder
dash of freshly ground pepper

Combine all ingredients and refrigerate at least 2 hours before using. To make peppercorn ranch, use 1/4 tsp. coarse cracked pepper.

If you use Hellman's in this recipe,the whole recipe will be 6 grams of added sugar for the 1 1/4 cup of dressing , bringing it in under the 3 grams per serving allowed under the sugar busters eating program.

Here is an easy recipe for rice flour cookies. Rice flour has a very light and airy texture, and a slightly sweet flavor. This recipe is from ARROWHEAD MILLS

BROWN RICE FLOUR COOKIES

INGREDIENTS:

1 cup Arrowhead Mills Brown Rice Flour
2 Tbs butter or vegetable oil
¼ cup honey or maple syrup (use agave instead)
½ teaspoon salt
1 tsp vanilla
1 egg (beaten)
1 cup nuts (ground).

Directions: Blend all ingredients thoroughly. Chill for several hours or overnight. Roll into one inch balls and arrange on oiled baking sheet. Press flat with bottom of glass. Bake at 350F for 10-12 minutes.

Whole Wheat Pie Crust
- by Joann Rachor

Yield: 1 Servings

Ingredients

1/2 c_ oat flour
1/2 c_ whole wheat flour
1/4 ts salt
2 tb oil
1/4 c_ water

Instructions:

BLEND quick or rolled oats fine to make flour. Mix dry and wet
ingredients separately. combine together, stirring with a fork. Stir
as little as possible. Then, either press dough into an oiled pie pan by hand or roll out dough between two layers of plastic wrap, then lay in pan. Bake at 350F. for 13 minutes.

Black Beans and Rice
- from “Of These Ye May Freely Eat”

1 ½ c black beans, dried
3 ½ c water
½ c onions, chopped
½ c green pepper, chopped
1 lg clove garlic, minced
1 bay leaf
1 ¼ t salt
1 ½ t onion powder (optional)
2 T lemon juice

Soak beans in the water 5-8 hours. Bring to a boil then simmer 2½ hrs. Add remaining ingredients and simmer 30 minutes or longer if beans are not quite soft. Serve over brown rice.

Blueberry Muffins


½ c. warm water
2 T. dry yeast
1 T. agave
1 ½ c. whole wheat flour
1 c. whole wheat pastry
1 c. oat flour
1 ¼ t. salt
1 c. water
½ c. agave
½ c. oil
1 T. vanilla (non-alcoholic)
2 c. frozen or fresh blueberries



1) In small bowl stir together first three ingredients. Set aside to bubble for 5-7 minutes.

2) In another bowl stir together the three flours and salt.

3) In the blender for 30 seconds on high blend the four liquids and then pour them into the dry ingredients.

4) Add the yeast mixture when it is ready and stir together well.

5) Gently fold in the blueberries. Batter should not be runny.

6) Put 1/3 c portions into Lecithin-oiled muffin tins and let rise for 5-7 minutes.

7) Bake at 350 degrees for 35 minutes

Yields 17 -- 1/3 c. muffins.

Whole Wheat Pie Crust

Servings: 8
Contributed by Priscilla Timberlake and Lewis Freedman

Ingredients
2 cups whole wheat pastry flour _
1/2 tsp sea salt _
4 tblsp Canola or Safflower oil _
1/4 cup water _
_ _
Step 1
Add salt to flour and stir in oil with a fork. Add water slowly while mixing until mixture begins to hold together.
_ _
Step 2
Roll on slightly floured board. Periodically bring edges in, to keep from cracking apart.
_ _
Step 3
Place into pan, fold extra dough over and up and use fingers to flute edges. Use the fork to make a series of holes in the bottom.
_
Step 4
Bake in preheated oven at 400 F for 10 minutes.

Tips:
To lower fat content, try 2 or 3 tablespoons of oil, and more water; however, be prepared for a tougher crust.

This came from this site:http://stuweb.ee.mtu.edu/~hmniska/potpie.html

County Pot Pie


Whole Wheat Crust

1 1/4 c. Whole Wheat Pastry Flour
pinch of salt
6 t. butter
3-4 T. ice water

Directions: Make the pie crust. Helps to refrigerate. Use ~60% of dough for the bottom layer in a 9 inch pie plate.


Gravy Ingredients:

1/2 c. nutritional yeast
1/4 c. whole wheat pastry flour
1/3 c. olive oil
1 1/2 c. water
2-3 T. soy sauce
Freshly ground pepper

Directions: Combine yeast & flour in medium skillet and toast until aromatic. Be careful as it is easy to overdo this and burn it. Add oil and whisk 'til smooth. Add water slowly, stirring 'til gravy begins to thicken. Stir in soy sauce & pepper to taste.

The filling:

1/2 c. whole wheat pastry flour
2 T. nutritional yeast
salt
pinch of ground sage
1/2 t garlic powder
1 1/2 c. firm tofu cut into small cubes

DIRECTIONS: Combine these ingredients in a small paper bag. Add tofu. Shake together so that tofu is coated.

1 T. olive oil
1 c. diced onions
1 c. diced celery
1 c. diced carrots
1 1/4 c. peas
1 1/2 c. potatoes (omit!)
2-3 T. water
2 T. soy sauce
1/2 t. garlic powder

DIRECTIONS: Heat oil, onions, celery in skillet. Saute 'til translucent. Add other veggies. Saute 3-4 minutes stirring frequently. Add water and cover. Steam over low heat 'til carrots are slightly tender. NOW, stir in tofu mixture. Saute 'til tofu is browned. Add 1/2 t. garlic powder and the soy sauce.
FINAL DIRECTIONS: Combine gravy with veggie filling and mix. Pour into pie shell. Roll out remaining dough to cover pie. Bake 30-40 minutes or 'til top is golden.

Notes: If tofu chunks are too intimidating, you can blend it up or substitute with more veggies.

From IVU.ORG


Vegetable Pot Pie


1/4-1/2 C. white wine or vegetable stock
1 C. chopped onion
1 C. thinly sliced celery
1 C. diced red bell pepper
2/3 C. thinly sliced carrots
2/3 C. sliced frozen green beans
1/3 C. frozen peas
1/3 C. whole wheat flour
1 C. skim milk or soy milk
2 C. vegetable stock
2 T chopped fresh parsley
1 t. salt or low sodium-soy sauce
1/2 t. dried thyme
1/4 t. dried sage
1/4 t. fresh ground pepper
1/4 t. cayenne pepper

Biscuit Crust:

1 3/4 C. whole wheat pastry flour
1/2 t. salt
2 t. baking powder
1/2 t. baking soda
2 T. butter or margarine
3/4 C. buttermilk or soymilk
2 t. honey (or rice or maple syrup) use agave if you have

1. Coat an 8-inch casserole dish with vegetable cooking spray. Preheat oven to 400 degrees.

2. In heavy saucepan, heat wine or stock over med.-high heat. Add onion and cook, stirring often until soft, about 3 minutes. Add celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add 1/4 c. more wine of vegetable stock. Cook, stirring often, 3 minutes. Reduce to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes.

3. In a glass measuring cup, combine milk or soymilk and 2 cups of vegetable stock. Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken. Add parsely, salt or soy sauce, thyme, sage, pepper and cayenne. Cook stirring constantly, until filling is thickened. Remove from heat, transfer mixture to prepared casserole and set aside.

Biscuit topping:

In a large bowl, mix flour, salt, baking powder and baking soda. Using a pastry blender or fork, cut butter or margarine into flour until mixture resembles coarse meal. In measuring cup, combine buttermilk or soymilk and honey. Add liquid to flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk or soymilk if dough is too dry. Knead lightly in bowl, 3-5 minutes, until dough is no longer sticky. Turn dough out onto a lightly floured surface. Roll out into shape to cover casserole dish or cut into wedges. Lay biscuit topping lightly over filling. Bake until crust is golden brown and filling is bubbling. 20-30 minutes.

Makes 6 servings

From Baby Gourmet Cookbook by Mary Bayley Fisk

This recipe sounds good, even if it's intended for babies! Maybe a sweetener addition would be good in it?

Oatmeal Crackers

Yield: 1 batch

2 cup Oatmeal
1 1/2 cup Cold water

Mix oatmeal with cold water. Work into a mass with
a spoon. Place on a board well-covered with dry
oatmeal. Make as compact as possible. Roll out
carefully to about 1/6 of an inch. Cut in 2 inch
squares with a knife. Bake at 250~ for about 2 hours
or until hard and crisp. These crackers are good for
teething. They will keep for weeks in an airtight
container. Makes 2 dozen crackers.

Whole wheat Bagels

1 T. Dry yeast
1 C. Warm water
1 t. honey or agave
1/2 t. salt
2 3/4 C. whole wheat flour
2 qts water

Sprinkle yeast over warm water. stir in honey, salt and 1 1/4 C. flour.

Beat until smooth. stir in remaining flour. Knead for 10 minutes on
floured surface. Cover, let rise until doubled. (About 15 minutes).
Punch down and divide into 8 portions. Shape each piece into a smooth ball. Punch hole in center and pull gently to enlarge hole and make a uniform shape. Let rise 20 minutes. Heat 2 quarts of water to boiling in large kettle. Reduce heat add four bagels. If desired, sprinkle with onion, poppy seeds, or sesame seeds.

Bake at 375 degrees on nonstick baking sheet until bagels are golden brown. Approx. 30-35 minutes.

Wheat Flakes


Mix together equal amounts of water and freshly ground
whole wheat flour and a pinch of salt.
Stir together well but dont beat.
Pour about 1 cup of the mixture onto a teflon-coated
lightly greased cookie sheet and tilt the pan around until you
get a thin film coating. Pour off any excess.

Bake at 375 for about 15 minutes. Break up into flakes and store in a plastic bag.

Pumpkin Bars

1/2 c. oil
1/3 c. agave
2 eggs
1 c. plus 2 tbsp. whole wheat flour
1/2 tsp. baking soda
1 c. mashed cooked pumpkin
3/4 tsp. ground cinnamon
1/3 c. chopped pecans
1 tsp. baking powder

Combine all ingredients in bowl; mix well. Spread in 9x13" baking pan.

Bake at 350 for 25 to 30 minutes or until layer tests done. Cool on wire rack.

May frost with Cream Cheese frosting if desired. May substitute other nuts for pecans.

Yield: 36 servings.

Bread Pretzel

2 cups warm water
2 tablespoons dry yeast
1/2 teaspoon sugar (can use agave if you want)
4 1/2 cups whole wheat flour
1 egg yolk beaten
Coarse salt

Dissolve yeast and sugar in warm water. Stir in the flour
and knead for 8 to 10 minutes. Cover and let rise in a
warm place until doubled in bulk.

Punch down and form into 12 small balls. Roll each out
into a sausage shape, then form into pretzel shape. If
desired, brush with beaten egg yolk and sprinkle with
coarse salt. Allow to rise until not quite doubled.
Bake at 475 degrees F for about 10 minutes.

Makes 12 pretzels.
***************