Here is the recipe I told you all about.
This is a lowfat recipe of Susan Powter.
Bean and Cabbage Stew
1 T olive oil
1 large onion
3 med potato, peeled and diced
3 carrots, sliced
1/2 t. caraway seeds
1 15 oz can chicken broth
4 c chopped cabbage
1 c frozen peas
1 15 oz can Nortnern beans drained and rinsed
salt
pepper to taste
1. heat oil in a large skillet. Add onion, potatoes, and carrots. Cook until lightly browned about 15 min.
2. add caraway seeds and saute for 1 more min. Add broth and cook until carrots are almost tender.
3. add cabbage and peas cook 10 min . covered. Add beans salt and pepper. cook 5 more minutes uncovered.
serve. I ate like a thick soup.
I also used sweet potatoes and omitted carrot.It was fabulous !! and filling.
I think you could use squash instead of potato. The sweet potato got mushy and melted in and it was still good!!!!!1
1 T olive oil
2 large onions,diced
2 cloves garlic,minced
1 large green pepper,diced
3 celery stalks, diced
2 bay leaves
1/2 t. thyme
1/2 t. cumin
1 t. paprika
1 large can tomatoes(diced)or stewed
1 T vinegar
1c vege broth
2 cans red beans rinsed and drained
1/2 t tabasco optional
4 c cooked brown rice
1. heat oil in LARGE skillet, saute onion,gr. pepper, celery for 5 min.
2. add all the spices, tom, vin, and vege broth. simmer for 10 min or until veges are soft
3. add beans hot sauce, and rice. heat through and absorb juices.
1 T olive oil
1 large onion,, thinly sliced
6 cloves garlid,minced
1 c. diced carrots (opt)
1 c celery, dic
2 med zucchini, dic
3 c shredded cabbage or chunks
2 t. oreg
1 1/2 t basil ( 1 1/2 T fresh)
salt
1/2 t black pepper
6 c chicken stock
1 28 oz can tom
2 cans Great Northern beans, rinsed and drained
2 c water
1 c cooked pasta (opt)
1. heat oil in Laarge pot over med heat. Add onion and garlic, and saute until soft. Add carrots and celery, and cook for 5 min.
2. add zucchini, stir well, and cook for 2 to 3 min.
3. add caggage and cook 5 more min.
4. add spices. cook 2 more min. add broth and tom. lower heat, and cook for 2 to 2 1/2 hours or until veges are soft.
5. add canned beans and water. cont cooking 15 to 20 min.
6. add pasta of your choice heat through. Serve
10 serv
2 g fat 10%
This recipe is very good better in cool weather.
Tricia
2/3 c pastry whole wheat flour ( white flour ok too)
1/3 c unsweetened cocoa powder
1 1/2 oz unsweetened baking choc bar ( 1 1/2 square)
1 T oil
6 large egg whites
1 1/4 c sugar ( or fructose)
3/4 c unsweetened appplesauce
1/2 c plain yogurt
1 t vanilla
oven 350
1. sift tog flour and cocoa.
2. melt choc in small bowl in microwave. (about 1 min)
3. beat egg whites in mixer with sugar until very white and fluffy. add
appplesauce, yogurt, vanilla melted choc, and dry ingred. Lower speed and
continue beating until all incorporated.
4. pour mis into baking pan. (brownie size) sprayed with pam. bake 20 - 25
min When done the center will feel firm and not liquidy.
5 cool and serve. chill for later use. cover with foil.
1/2 head of raw cauliflower, grated
3 green onions
4 cloves garlic, minced
2-3 t lite soy sauce
1/2-1 t garlic salt
3 eggs beaten
oil
pork,shrimp,chicken cooked (optional)
Heat oil,fry garlic and white part of onions for 1 min.
add cauliflower,and fry for 5 min stirring constantly.
add soy, garlic salt, green onion tops and meat
scramble eggs on one side of pan, and stir into mixture
serves 3 as a side dish
Today is Recipe day - one of my favorites is Chicken Paprika -
1 onion - chopped
1 clove garlic - minced
4 T olive oil
1 4-5 lb chicken - cut up and skinned
2 T Hungarian Paprika
1 t pepper
1 t salt
1.5 cups water
1 cup fat free sour cream
1 T Whole wheat flour
Brown onion and garlic in oil. Add chicken and brown on all sides, about 10 min. Sprinkle paprika,pepper, and salt on chicken. Turn meat once. Add water, cover, and simmer on low for about 45 mins or until chicken is done. Remove from liquid. In a small bowl, mix sour cream, flour and 1 cup of hot liquid from chicken til smooth. Pour mixture into skillet and blend.
Here are a few recipes from the book I told you all about that have cheese in them. I haven't tried these yet, but they sounded simple and good. Please let me know if you try one of them!
CRISP CHEESE PANCAKES
1 cup shredded cheese
2 tbl WW flour
1/4 tsp. salt (less with a salted cheese)
1 tsp prepared mustard
2 eggs, lightly beaten
1/4 cup yogurt
oil
Combine all ingredients EXCEPT oil to amke a uniform batter. Cover the surface of a skillet with oil and heat. When hot, drop batter by tablespoonsfuls intot he pan. Cook until brown underneath and easily moved with a spatula, 5 to 8 minutes. Turn and brown about 3 minutes on the other side.
* * * * * * * * * * * * * * * * * * * * * *
CHEDDAR SOUP
1/4cup chopped onion or scallion
2 tbl butter, oil or a mixture of both
1/4c WW flour
3 cups milk
2 cups vegetable broth
1 tsp salt (reduce if broth is salted)
1/2 tsp dry mustard
2 cups shredded cheddar cheese
cayenne
paprika
chopped green pepper
Saute onion or scalion in fat until soft but not brown (about 5 minutes). Remove from heat and sti in flour. Return to heat and stir for 1 minutes without browning.
Gradually stir in milk and broth and bring to a boil. Add salt, mustard, and cheese in stages, stirring to melt.
Sprinkle soup sparingly with cayenne, generously with paprika, and serve. Garnish with green pepper. NOTE: If you like your soup on the thick side, reduce milk to 2 cups.
Combine all ingredients but the paprika and work with hands to form a stiff paste. Roll thin on a pastry cloth or floured work surface. Cut into shapes by hand or with a cookie cutter. Reroll outtakes and cut.
Place on an oiled baking sheet. Sprinkle surface lightly with paprika. Bake for 5 to 8 minutes until light brown. DO NOT OVERBAKE. Let cool for about 30 seconds, then loosen and trasfer to a cooling rack. NOTE:If crackers soften during storage, reheat in a 450F oven for a few minutes.
4 c flour
1 tsp baking powder
1 tsp salt
1 tsp sugar (or equivalent)
1 1/2 c water
Combine all ingredients in bowl with hands. cover with towel let stand 20 minutes divide into 12 equal balls roll out into 5 inch circle and brown on frying pan sprayed in pam.
Meat
1 lb gound beef
1/2 tsp rosemary
1/4 tso chili powder
1/2 tsp salt
3 tbs salsa
1/2 tsp cumin.
Brown meat then add spice simmer for 10 minutes. place on fry bread with favorite taco stuff
1 lb. chicken breast, cut in chunks
3 or more Tbs. taco seasoning
1 jar salsa (about 11 oz.)
1/2 c. or more apricot or peach all-fruit spread (I use Polaner All-Fruit Apricot)
cooked brown rice
Place taco seasoning in a resealable plastic bag. Add cut up chicken and shake to coat. Brown chicken in a skillet in a little oil till cooked through. Add salsa and fruit spread. Bring to a boil. Reduce heat and let simmer about 3-5 minutes or so. Serve over brown rice if desired.
Note: It is very quick and easy to make. It is also easy to adjust the spiciness by adding more or less taco seasoning and mild or hot taco sauce. My husband loves this stuff and he is anti-sugar busters.
Joz Ribs
(My DH makes ribs to die for! Since we've been on SB he's adapted his recipe! woo-hoo!)
Pork or beef ribs
salt, pepper, garlic, paprika
soy sauce
Prep the ribs - for pork ribs there's a membrane that needs to be peeled off. Makes eating them more pleasant. Sprinkle sallt, pepper, garlic and paprika all over ribs.
Smoke in BBQ (the best way, takes a few hours though) or bake in oven. Baste with soy sauce.
These recipes are from my new favorite book, AMERICAN WHOLEFOODS CUISINE. The reccipes are listed just as they appear in the book, and if I make any substitutions, I list them as a note at the end.
Beat egg in large mixing bowl. Beat in oil, honey, molasses, cinnamon, and vanilla in that order. Stir in zucchini.
Combine remaining ingredients EXCEPT seeds and nuts and add to zucchini mixture, stirring. When mixture is smooth, stir in seeds and nuts. Turn into an oiled, floured 8inch loaf pan.
Bake for about 45-50 minutes, or until cake tests done. Cool for 10 minutes in the pan; transfer to a rack and cool completely.
MY NOTES: I used AGAVE NECTAR in place of the honey and molasses-same measurements. Also, when using agave, lower the oven temp to 325 and test for doneness after 40 minutes.
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Here's a recipe for biscuits, followed by some variations you can do. I almost made these tonight, but decided to wait. Let me know if anyone tries them! (After posting this, I did make them, and did like them!)
Combine dry ingredients. Stir in oil until mixture is crumbly. Add sweeting and just enough milk to make a soft dough.
Pat or roll dought gently until it is 1/2 inch thick. Cut into 2 inch squares or approx 2 1/2-3" rounds. Reshape outtakes. Place on a baking sheet or pan wipes with oil, leaving an inch between for crusty biscuits, have sides touching for a tender crust. Bake for about 14-15 minutes, or until browned. Makes 10-12 biscuits.
VARIATIONS:
For COTTAGE CHEESE BISCUITS, reduce mil to about 1/2 cup and gently knead 1 cup cottage cheese into dough.
For SOY BISCUITS, replace 1 cup whole wheat flour with 1 cup soy flour, omit wheat germ, and use 1/2 cup water instead of the milk.
For YOGURT BISCUITS, reduce baking powder to 2 tsp, add 1/2 tsp baking soda, and replace milk with yogurt.
[This message has been edited by Debelli (edited 08-24-2000).]
- No sugar spreads produce a softer set than jams amde with sugar
- No sugar spreads do not have the preservative advantages of a high sugar content, and therefore have a short shelf life. Even cooked recipes must be stored in the freezer or the refrigerator. Store in the refrigerator for one week or store in the freezer for up to 1 year.
1) Wash and rinse jars with tight fitting lids. Each jar should be no larger than 2 cups. (I used plastic storage containers.)
2) Prepare the fruit as directed on the chart. Add lemon juice. Measure into a large saucepan.
3) Stir CERTO Fruit Pectin Crystals into fruit.
4) Place saucepan over high heat and stir until mixture comes to a full boil. Boil hard 1 minute, stirring constantly. Remove from heat. Immediately add artificial sweetener.
5) Stir and skim for 5 minutes to prevent floating fruit.
6) Pour into prepared jars leaving 1/4 inch space on top for expansion during freezing. Cover and store in freezer for up to 1 year. If used within 1 week, spread may be stored in refrigerator.
No Sugar Strawberry Spread - Approximate amount to buy = 2 quarts - Hull and crush berries with potato masher. measure fruit. Add lemon juice. Amounts of ingredients to use: 3 cups berries, 5 tsp lemon juice, 10 packets or to taste sweetener, 1 box Certo. This makes 3 cups.
No Sugar Raspberry Spread - Approximate amount to buy - 2 quarts - Pick over and crush ripe berries, one layer at a time. (Sieve half of pulp to remove some seeds, if desired). Measure fruit. Add lemon juice. Amounts of ingredients to use: 3 cups berries, 5 tsp lemon juice, 10 packets or to taste sweetener, 1 box Certo. This makes 3 cups.
No Sugar Blueberry Spread - Approximate amount to buy = 2 1/2 pints - Pick over and crush blueberries. Measure fruit. Add lemon juice. Amounts of ingredients to use: 3 cups berries, 5 tsp lemon juice, 10 packets or to taste sweetener, 1 box Certo. This makes 3 cups.
No Sugar Peach Spread - Approximate amount to buy = 3 lbs - Peel and pit ripe peaches. Finely chop. Measure fruit. Add lemon juice. Amounts of Ingredients to use - 3 cups peaches, 5 tsp lemon juice, 10 packets or to taste sweetener, 1 box Certo. This makes 3 cups.
No Sugar Blueberry-Strawberry Spread - Approximate amount to buy = 2 pints blueberries, 1 pint strawberries - Pick over and crush blueberries. Hull and crush strawberries. Measure fruit. Add lemon juice. Amounts of ingredients to use: 2 cups blueberries, 1 cup strawberries, 5 tsp lemon juice, 10 packets or to taste, 1 box Certo. This makes 3 cups.
1 medium spaghetti squash, cooked
4-5 Tbsp grated fresh ginger
4 eggs
2 Tbsp chopped green onion or chives
Cook the squash the night before. In the morning scrape out the spaghetti squash into a bowl. Add ginger, eggs and onion or chives. Form into 3 inch patties. In skillet, cook 3 - 4 minutes on each side. Serve with *soy sauce or Tamari. Makes 30 pancakes.
I haven't tried any of these recipes I just found in a new book by the Goldbecks, but the following 3 recipes are on my "to make" list. Please let me know if anyone tries any of them!!
ULTIMATE OATMEAL
This recipe is purposely proportioned to produce a thick porridge that can handle a generous amount of milk. (If a thinner cereal is preferred, add additional freshly boiled water at the end as needed). At serving time, garnish each bowl according to personal taste with sunflower seeds chopped walnuts, and cinnamon.
1/3 cup oats
2TBL oat bran
1 1/4 cups water
pinch of slat for pot, optional
1TBL flaxseed meal*
1TBL wheat germ
Combine oats, oat bran, water and salt, if using in a port. Place over medium heat, Bring to a boil, reduce the heat, and simmer gently for 5 minutes. Stir once or twice during cooking. Remove from heat and stir in the flaxseed meal and wheat germ. Cover and let sit for a few minutes before serving. Makes 1 serving.
*NOTES: you can buy flaxseed at any HFS and grind it to a meal in your food processor. Probably you can leave this out as well, but I'm not sure.
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BAKED ARTICHOKE CHEESE
Bite-size veg. cheese squares make an unusual and convenient hor d'oeuvre. Everything can be put together well in advance and baked just before serving (If more than 1 hour ahead, refrigerate). It can be served hot, warm, or room temp, or it can be eaten cold if you have leftovers.
1 can (14oz) artichoke hearts in water
1 1/4 c yougurt cheese
1/2 cup grates cheese (parm, provolone, cheddar, jack, feta, or other natural cheese alone or mixed)
2 TBL chopped sun-dried tomatoes
2 TBL coarsely chopped walnuts
1/8 tsp hot pepper sauce
1/4 c chopped fresh dill parsley
Preheat the oven to 350F
Drain the artichokes; cop into small pieces, Combine with the remaining ingredients. Transfer to a 9inch square or shallow 1 qt. baking dish. Bake for 30 minutes, until firm and lightly browned on top Let sit at room temperature for a few minutes to set before cutting. Cut into 2-inch squares and arrange on a platter to serve. YIELDS 16 2-INCH PIECES
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MUSHROOM-BARLEY SOUP
Pressure cooking makes a creamy MB soup. If you don't have a pressure cooker, follow the second set of directions for conventional stove top cooking. With either version, letting the soup rest awhile before serving enhances the richness.
3/4 pound mushrooms, coarsely chopped (4cups)
1 cup chopped onion
2TBL soy sauce
1 cup hulled barley
6 cups water
1tsp salt or to taste
freshly ground pepper
For pressure cooking, combine the mushrooms, onion, soy sauce, barley and water in a pressure cooker. Cover the pot and bring up to presser over high heat. Reduce the heat to just maintain the pressure and cook for 50 minutes. Remove from the heat and let sit 10 minutes before releasing pressure and opening the pot.
For conventional stove-top cooking, combine the ingredients in a 5qt. pot. Bring to a boil, cover and reduce the heat to the soup simmers gently. Cook for 1 1/2 to 2 hours, until tender.
When the soup is done cooking, add salt and pepper to taste. YIELD 2 qts, 6 servings
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To make yogurt cheese, which REALLY is delicious (I always have some in the house), the "recipe" is below:
Set the yogurt cheese funnel or a strainer lined with cheesecloth or a drip coffee filter on a stable container large enough to hold the liquid that drains off.
Fill the selected strainer with yogurt. Cover with a plastic lid, or plastic wrap, just to be sanitary.
Place in the fridge to drain. You can leave the cheese in the strainer as long as you like, but after about 24 hours, it won't get any thicker. Therefore, you may want to transfer it into a container with a lid.
You can use this in place of cream cheese, sour cream, etc.
I like AXELRODS LOW FAT YOUGURT. Get a yogurt that does NOT have gelatin or modified food starch in it. Two cups of yogurt yield about 1 cup yogurt cheese. It will NOT taste as tart as it would soft, and you can liven it up with many flavors!!
In my house, we pour a little extra virgin olive oil on it and eat it with WW pita bread with some tomatoe - yummy!
