[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! 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".