DIABETIC BROWNIES
1 sq. unsweetened chocolate (1 oz . melted chocolate) 2 tsp. vanilla 1 c. flour 1/4 c. chopped nuts 1/2 tsp. soda 1/2 c. shortening 2 tbsp. liquid sweetener 2 eggs 1/2 tsp. salt
DIABETIC FUDGE
1 sq. unsweetened chocolate 1/2 tsp. vanilla 1 pkg. vanilla or chocolate artificial sweetener pudding powder OR 8 tsp. finely chopped nuts 1/4 c. evaporated milk 1/4 c. chopped nuts (optional) **Don’t add more nuts if used instead of the pudding powder. 1 tsp. artificial liquid sweetener
Melt chocolate and sweetener; add milk slowly. Add pudding powder or nuts. Stir until dissolved and bring to a boil. Remove from fire. Add vanilla, cool. When mixture begins to thicken, add nuts*optional. Pour into cold pan. When firm cut into squares.
DIABETIC PEACH OR STRAWBERRY JAM
Crush peaches or strawberries in saucepan. Stir in lemon juice, pectin and sweetener. Boil 1 minute, stirring constantly. Remove from heat. Continue to stir 2 minutes. Pour into sterilized half¬pint jars. Cool well. Store in the refrigerator. Yield: 2 1/2 half¬pints.
DIABETIC JAM OR JELLY
2 env. unflavored gelatin 1/2 c. lemon juice Dash of salt 1 tbsp. arrowroot 4 c. strawberries 4 c. Equal sweetener
Crush fruit and mix all ingredients together. Bring to a boil stirring constantly. Let boil for 1 minute. Remove from heat. Continue to stir for 2 minutes. Pour into sterilized jars. Cool. Store in Refrigerator.
DIABETIC LO CAL SOUR CREAM
1 c. cottage cheese 1/4 c. water 1 tbsp. lemon juice
Place all ingredients in blender. Cover and blend for 10 seconds until smooth. Makes 1 cup. Use like sour cream for dips, etc.
DIABETIC PEANUT CLUSTERS
1/3 c. peanut butter 1 tbsp. honey
1/4 c. dry roasted peanuts 1/2 c. raisins 1 tbsp. cocoa powder 1 pkt. artificial sweetener 1/4 c. Grape Nuts cereal
Melt peanut butter and honey. Remove from heat and stir in remaining ingredients except cereal. Roll rounded teaspoon of mixture into cereal to form balls. Chill and serve. Makes 12 clusters,
exchanges: 1 fruit, 1 fat, calories: 90.
SPARKLING FRUIT DRINK ¬DIABETIC
Makes 7 servings. Mix first 4 ingredients together in a pitcher. Add ice cubes and 9 ounces of the beverage to each glass. Serve immediately. One serving (8 oz .) = 1 fruit exchange, 60 calories.
APPLESAUCE GELATIN SALAD FOR DIABETIC
3 (3 oz .) pkgs. raspberry Jello (sugarless) 3 c. applesauce (sugarless) 21 oz . diet 7¬Up
Heat applesauce until hot. Add Jello and mix well. Add diet 7¬Up blending gently. Pour into mold and refrigerate until firm.
DIABETIC GLORIFIED RICE
1/2 c. uncooked rice, not instant 1 (20 oz .) can crushed pineapple in its own juice 1 (3 oz .) pkg. sugar¬free fruit flavored gelatin 1 c. boiling water
1 c. (scant) pineapple juice, drained from can 1/4 c. chopped maraschino cherries (if desired for color) 1/2 pt. heavy cream
Cook rice according to package directions. Drain and set aside. Drain pineapple, reserving 1 cup juice. Dissolve gelatin in boiling water. Add pineapple juice. Stir in well drained rice. The cooked rice will absorb the color and flavor of the gelatin. Mix well and chill until thickened, but not quite set. Add drained pineapple and cherries (if desired). Fold in cream that has been whipped. Chill. Serves 8.
DIABETIC CRANBERRY SALAD
1 pkg. frozen cranberries, put in food processor and chop finely
Add 7 packages Equal and 1 large can crushed pineapple. Set aside. 2 chopped apples 2 chopped orange sections 2 stalks chopped celery 1/2
c. nuts Add all ingredients together and put in 9 x 12 inch dish and refrigerate.
DIABETIC COTTAGE CHEESE SALAD
Add Cool Whip to ingredients; toss lightly to mix. Serve on lettuce leaf.
DIABETIC CRANBERRY SALAD
2 pkgs. raspberry Jello or plain gelatin 1 apple 6 tsp. sweetener 2 oranges 1 lb . cranberries
Grind the oranges, apple and cranberries. Drain fruit after grinding and use the cold juice instead of water to make Jello.
DIABETIC WALDORF SALAD
4 tsp. mayonnaise 3 sm. red apples 1/4 c. chopped walnuts 2 tsp. unsweetened pineapple juice 1/2 c. diced celery
Mix mayonnaise and juice. Dice unpeeled apples. Mix with celery and walnuts. Fold in dressing. one fat exchange.
DIABETIC APRICOT SALAD
1 box apricot Jello (sugar free) 8 oz . Philly cream cheese (lite) 20 oz . can crushed pineapple (sugar¬free) Cool Whip (lite) 1/4 c. sugar (omit) (Sugar Twin, 3 pkg.) 1 c. ice water
Bring to boil crushed pineapple and sugar remove from heat and stir in Jello; then cream cheese. Add ice water, stir and let chill until getting thick. Fold in Cool Whip and chill again.
DIABETIC FRUIT SALAD
3 c. buttermilk 2 (9 oz .) boxes vanilla instant sugar free pudding mix 6 c. fresh fruit (strawberries, grapes, oranges, peaches, chunked
pineapple, drained) 1 (8 oz .) whipped topping
Combine buttermilk and pudding in a large bowl. Fold in whipped topping. Place 1/2 the fruit mixture in an 8 x 12 Pyrex dish. Top with
pudding mix. Place remaining fruit on top. People who are not diabetic enjoy this also. Recipe makes 10 generous servings.
DIABETIC CREAM OF CAULIFLOWER SOUP
4 tsp. butter or margarine 3 tbsp. flour 3/4 tsp. salt (I used none) 1/8 tsp. pepper 1 1/2 c. vegetable stock and pulp 1 1/2 c. skim milk ¬or exchange
Melt butter, blend in flour, simmer on low a few minutes. Add vegetable stock and milk gradually, stirring until thickened. Use basic cream soup recipe, adding cooked pureed cauliflower, or any vegetable plus stock, saving some cauliflower florets to add when done.
DIABETIC FUDGE CAKE
1 sq. unsweetened chocolate 1/3 c. butter 2 tbsp. artificial liquid sweetener 2 tbsp. vanilla 2 eggs 1 c. cake flour 1/2 tsp. salt 1 c. walnuts
Melt butter and chocolate in saucepan over low heat. Remove from heat. Add sweetener, vanilla and eggs. Stir until well blended. Add flour, salt, soda and mix well. Fold in chopped nuts and then pour into a lightly floured and greased 9 inch square pan. Level batter and bake at 325 degrees 20¬25 minutes. Cut into squares when cooled.
ORANGE NUT CAKE
1/4 c. sugar twin, brown 1/3 c. sugar twin, white 1 egg 1 1/4 c. flour 2 tsp. baking powder 1/4 tsp. soda 1/4 tsp. cinnamon 2/3 c. orange juice 1 tsp. orange extract 2 tbsp. chopped nuts
Pre¬heat oven to 350 degrees. Grease 8¬inch pan. In large mixing bowl, combine oleo, sugar twins, and egg. Beat 2 minutes at high speed. Scrape bowl occasionally. Lightly spoon flour into measuring cup; level off. Blend in remaining ingredients, except nuts. Beat 1 minute on slow speed. Pour mix into prepared pan. Sprinkle with nuts. Bake at 350 degrees 25 to 30 minutes.
APPLESAUCE CAKE
1 tbsp. Sweetener 1 1/2 c. unsweetened applesauce 2 tsp. Soda 1 egg 1 c. raisins 2 c. flour 1 1/2 tsp. Vanilla 1/2 c. nuts, chopped (optional)
In mixing bowl, cream oleo, sweetener, and egg. When well mixed, add applesauce, raisins, soda, and vanilla. Stir in flour. Mix well. Add nuts. Pour batter in loaf pan greased with Pam. Bake at 350 degrees 40 to 45 minutes.
DRIED FRUIT COOKIES
1/3 c. Peanut Oil 2¬3 large bananas (mashed) 1 tsp. Vanilla 1/8 tsp. Salt 1 ½ c. Rolled oats ½ c. Oat Bran for hot cereal (fine cut) 1 ½ c. chopped mixed fruits (raisins, dates, apricots,peaches, etc.) ½ ¬¾ c. chopped nuts
Mix peanut oil to mashed bananas. Then add vanilla, and salt. Stir in rolled oats, oat bran, chopped mixed dried fruits and chopped nuts. DROP by rounded tablespoon onto greased cookie sheets. Flatten slightly. Bake at 350 degrees for 20 to 25 minutes or until bottom and edges are lightly browned. Cool on wire rack. Store in tightly closed container in refrigerator. Makes 2 to 2 1/2 dozen.
DATE NUT MUFFINS
1 c. whole wheat flour 1 c. white flour 2 tsp. baking powder 1 tsp. cinnamon 1 1/2 tbsp. oil 1/2 c. chopped dates 1/2 c. chopped walnuts 1 egg, beaten 2 tbsp. liquid sweetener 1 c. milk
Preheat oven to 400 degrees. Mix dry ingredients. Add dates and walnuts. Make a hole in the mixture and add milk, egg, and oil. Mix until blended. Spray muffin tin with Pam and fill two thirds full. Bake for 20 to 25 minutes. Makes 12 large muffins.
NO SUGAR COOKIES
1 c. flour 1 tsp. baking powder 1/2 c. oleo 1 c. chopped nuts 1 c. flaked coconut 1/2 c. raisins 1 egg, beaten 1 c. milk 2 pkgs. Sweet 'n Low
Mix dry ingredients. Cut in oleo; stir in other ingredients. Mix until mixture sticks together and chill for 1 hour. Shape into balls. Bake at 350 degrees for 15 minutes. 48 servings.
APPLE BUTTER
2 1/4 c. sugar twin 1 tsp. nutmeg 1 tsp. cinnamon
Mix in crock pot and place 2 paper towels under lid. Cook slow for 8 hours. Makes 2 1/2 pints.
RAISIN PIE
1 1/2 c. raisins 1 1/2 c. water 1 tsp. vinegar 1/2 c. sugar twin
Boil raisins and add 3 tablespoons cornstarch in enough water to make like thin paste. Thicken raisins and pour into unbaked pie shell. Top with crust. Bake at 375 degrees until crust is done.
SUGARLESS ORANGE COOKIES
1 egg 1/2 c. oleo, softened 1/2 c. orange juice 1 tsp. grated orange rind 2 c. flour 2 tsp. baking powder 1/2 tsp. cinnamon 1/2 tsp. salt 1/2 c. chopped pecans 1/2 c. raisins
Blend egg and oleo in mixing bowl; add orange juice and orange rind, mix well. Add mixture of dry ingredients, heat until smooth. Stir in pecans and raisins; drop by spoonfuls 2 inches apart on cookie sheet. Bake at 375 degrees for 15 minutes or until brown. Yield 24 cookies.
PEANUT BUTTER SNACKS
1/2 c. peanut butter 1/2 c. honey 1 c. toasted wheat germ 2 tbsp. nonfat dry milk 1/2 c. raisins 1/2 c. coconut
Combine peanut butter, honey, wheat germ, and dry milk; mix well. Stir in raisins. Shape into balls; roll in coconut, coating well. Store covered in refrigerator. Makes 15 snacks.
DIABETIC APPLE PIE
4 c. sliced apples 1/2 c. apple juice concentrate 1 1/2 tsp. flour 1/2 tbsp. lemon juice 1 tsp. Cinnamon
Mix together. Bake in double crust at 425 degrees for 40 to 45 minutes.
DIABETIC APPLE PIE
4 c. sliced apples 1/3 cup brown sugar twin 1 Tbsp. Cinnamon ½ stick oleo or margarine
Place in unbaked pie shell. Sprinkle brown sugar twin over apples; sprinkle cinnamon on top of apples and sweetener. Slice oleo thin and place over mixture. Cover with top crust and bake at 400 degrees for 45 minutes.
PUMPKIN PIE FOR DIABETICS
2 egg whites 1 c. sugar twin 1 can pumpkin 1 can evaporated milk Cinnamon Nutmeg to taste
Pour into unbaked pie shell. Bake at 425 degrees for 15 minutes, then reduce heat to 350 degrees for 50 to 55 minutes or until done.
PEACH PIE FOR DIABETICS
1 can unsweetened peaches 3/4 c. sugar twin
Heat in saucepan then thicken with cornstarch. Remove from heat and add 1 teaspoon lemon juice and 1/2 teaspoon cinnamon. Pour into unbaked pie shell; top with crust. Bake at 375 degrees until crust is brown.
DIABETIC PEANUT BUTTER COOKIES
1/2 c. peanut butter 1 tbsp. butter, soft 1/3 c. brown sugar twin 2 egg whites 1 c. flour 1/4 tsp. soda 1/2 c. skim milk
Mix peanut butter, butter and sweetener. Add other ingredients, mix well. Drop by spoonfuls onto ungreased cookie sheet. Bake at 375 degrees for 12 to 15 minutes. Makes about 3 dozen.
DIABETIC CAKE
2 c. water 2 c. raisins 2 c. flour 2 eggs 3/4 c. oil 2 tbsp. liquid sweetener 1 1/4 tsp. cinnamon 1/2 tsp. nutmeg 1 tsp. soda 1 tsp. vanilla 1 c. unsweetened applesauce
Cook raising in the water until the water is gone. Add applesauce, eggs, sweetener and oil; mix well. Blend in flour and baking soda; add remaining ingredients and mix well. Bake in long flat pan at 350 degrees for about 35 minutes. (Note: I use 3 egg whites instead of eggs. This cuts down on cholesterol.)
FIG OAT BITES
1 1/2 c. flour 1/2 tsp. soda 1/4 tsp. cinnamon 1/2 c. margarine, softened 1/2 c. honey 1/4 c. skim milk 2 egg whites 2 c. Oat Bran cereal 1 c. chopped figs
Stir together flour, soda, and cinnamon. Set aside. In large mixing bowl, beat together margarine, honey, milk and egg whites. Add flour mixture, stirring until combined. Mix cereal and figs; drop by tablespoon onto lightly greased baking sheet. Flatten slightly with bottom of floured glass. Bake at 375 degrees for about 10 minutes or until lightly browned. Yield 3 dozen cookies. 2 cookies = 170 calories
MOLTED VEGETABLE SALAD
1 pkg. sugar¬free lemon Jello 2 c. boiling water 2 tbsp. lemon juice 2/3 c. cabbage, chopped 2/3 c. green pepper, chopped 2 slices pimiento Lettuce leaves
Dissolve gelatin in boiling water and stir until completely dissolved. Add lemon juice, add chopped vegetables and chill. Slice when firm and serve on lettuce leaves with low¬calorie dressing. This recipe may be a free food. It is 20 calories and has large amounts of vitamins A and C.
JELLO SALAD
1 box sugar¬free Jello, any flavor 8 oz . sour cream 8 oz . Cool Whip 8 oz . crushed pineapple
Mix well Jello, sour cream and pineapple. Fold in Cool Whip and chill. Serves 8.
PINEAPPLE FLUFF
2 c. unsweetened pineapple with juice 1 1/3 c. non¬fat dry milk 3 pkgs. Equal 3 tbsp. lemon juice 1 tsp. vanilla 1 tsp. butter¬flavoring 1 pkg. lemon or lime gelatin
Dissolve gelatin in 1/2 cup boiling water. Put pineapple, dry milk, sugar substitute, lemon juice, vanilla, and butter flavoring in blender and blend 1 minute, scraping sides. Add gelatin and blend 3 more minutes, until foamy. Pour into a square dish and refrigerate. 4 servings.
PEAR BREAD
3 c. flour 1 tsp. soda 1/4 tsp. baking powder 1 tsp. salt (optional) 1 tbsp. cinnamon 1 c. chopped pecans 3/4 c. vegetable oil 3 eggs, slightly beaten 2 c. sugar (substitute 18 pkgs. Sweet & Low or Sugar Twin) 2 c. peeled, grated pears 2 tsp. vanilla
Combine first six ingredients in large bowl. Make a well in center and add oil, eggs, sugar, pears and vanilla. Stir just until moist. Put into 2 greased loaf pans. Bake at 325 degrees for 1 hour and 15 minutes or until tests done.
PUMPKIN BREAD
1 c. shortening 1 (#303) can pumpkin 3 1/2 c. flour 1/2 tsp. baking powder 1 tsp. cinnamon 1 tsp. cloves 1 tsp. allspice 3 eggs 1/2 c. plus 2 tbsp. Sweet & Low or Sugar Twin 1 tsp. baking soda 1 tsp. nutmeg 1/2 c. chopped nuts
Mix shortening, eggs and pumpkin. In separate bowl combine dry ingredients and add to pumpkin mixture and blend well. Add nuts and stir. Pour into 2 greased and floured loaf pans and bake at 325 degrees for 1 hour. Let cool before removing from pans.
APPLESAUCE BRAN MUFFINS
1 c. Bran Buds or 100% Bran 1/4 c. vegetable oil 1 egg 1 c. unsweetened applesauce Liquid sugar substitute equal to ¼ c. sugar (optional) 2 tbsp. brown sugar 2 tbsp. water 1 c. all¬purpose flour 1 tsp. soda 2 tbsp. dry buttermilk 1/2 tsp. salt 1 tsp. cinnamon
Mix together bran, egg, oil, applesauce, sugar substitute, brown sugar, and water, let set at room temperature for 30¬45 minutes. Stir together flour, soda, dry buttermilk, salt and cinnamon. Add to bran mixture and mix at medium speed only until flour is moistened. Spray muffin tins with Pam, or line them with paper liners. Fill about 1/2 full and bake at 400 degrees for 20 minutes or until they spring back when touched in center. Serve hot. Makes 12 muffins.
SWEET FREE PEACH PIE
1 1/2 c. concentrated or 12 oz . can apple juice 3 tbsp. cornstarch 1 oz . butter or margarine 1/2 tsp. cinnamon 6 pkgs. Equal sweetener 4 c. fresh or frozen peaches Unbaked pie shell
Cookl until butter melts all ingredients. Pour in pie shell and bake at 350 degrees for 45 minutes.
SUGAR¬FREE STRAWBERRY PIE
1 baked pie crust Fresh strawberries 1 box sugar¬free strawberry Jello Cool Whip Bake pie crust for about 10 minutes at 400 degrees. Cool and layer with fresh strawberries. Mix Jello. When cool, pour Jello over strawberries. Chill until set. Cover with Cool Whip.
OATMEAL COOKIES
1 1/2 c. quick cooking oatmeal, uncooked 2/3 c. melted butter 2 eggs, beaten 1 tbsp. liquid sweetener 1 1/2 c. sifted cake flour
1/2 tsp. salt 2 tsp. baking powder 1/2 c. skim milk 1 tsp. vanilla 1/4 c. raisins 1/4 c. nuts, if desired
Measure oatmeal into mixing bowl, stir in melted butter and mix well. Blend in eggs and sweetener. Add dry ingredients alternately with milk and vanilla, add raisins and nuts. Drop by teaspoon on cookie sheet. Bake at 400 degrees for 10 to 15 minutes or until golden brown. Makes about 72 cookies. Exchange 2 cookies for 1/2 of bread and 1/4 fat – calories(2 cookies)= 63.
RAISIN CAKE
2 c. water 1 c. unsweetened applesauce 1/2 tsp. nutmeg 2 eggs 2 c. flour 1/2 tsp. salt 2 tbsp. liquid sweetener 1 tsp. soda 1 3/4 tsp. cinnamon 2 c. raisins 3/4 c. cooking oil 1 tsp. vanilla
Cook water and raisins until water is gone. Add applesauce, eggs, liquid sweetener, blend in cooking oil, soda, flour, nutmeg, and cinnamon and salt. Pour into greased tube pan and bake 25 minutes. Good when served hot. Bake at 325 degrees.
DATE COFFEE CAKE
1/3 c. mashed ripe bananas 1/2 c. butter, softened 3 lg. eggs 1 1/4 c. water
1 1/2 c. chopped dates 1 tsp. vanilla 2 tsp. baking powder 1 tsp. baking soda 3 c. unbleached white flour
Beat together mashed bananas and butter until creamy, add eggs, vanilla and water, beat. Measure in flour, baking soda and baking powder, beat well stir in dates. Spoon batter into oiled and floured 9 x 13 inch baking pan and spread evenly. ¬¬TOPPING¬¬1/3 c. chopped dates 1/3 c. chopped walnuts 1/3 c. flaked coconut
Combine these three and sprinkle over batter. Bake at 350 degrees for 20 to 25 minutes or until inserted knife comes out clean. Cool on rack 8 to 10 minutes.
DATE NUT CAKE
1 stick margarine 1 egg 1 tsp. vanilla 1 tbsp. liquid sweetener 1 1/2 c. unsweetened applesauce 1 c. chopped dates 1 c. pecans 2 c. flour 1/2 tsp. cinnamon 1/4 tsp. cloves 2 tsp. soda
Mix together margarine, egg, vanilla, sweetener and applesauce. Stir in dates and pecans. Sift together dry ingredients and add to mixture mixing well. Bake in loaf pan at 350 degrees for 1 hour.
DARK BRAN MUFFINS
1 c. all¬purpose flour 1 tsp. baking soda 1 c. all bran, bran or 100% bran 2 lg. egg whites at room temperature Liquid sugar substitute equal to 3 tbsp. sugar 1 c. water 2 tbsp. vegetable oil 1/4 c. dark molasses 1/4 c. dry buttermilk
Place flour, soda, bran and dry buttermilk in mixer bowl and mix at low speed to blend. Combine water, egg whites, oils, sweetener, and molasses and stir with a fork until moistened. Grease muffin tins with margarine or line with paper liners. Fill muffin tin half full and bake at 400 degrees for 20 to 25 minutes, or until muffins spring back when touched in the center. 97 calories, 16 grams cholesterol, 3 grams protein, 3 grams fat, NA 154 milligrams. Food exchanges per serving, 1 bread, 1/2 fat.
BAKED BEANS
Wash beans, add cold water to cover, bring to a boil. Simmer for 5 minutes. Remove from heat, and let stand 2 to 3 hours. Drain well. Cover again with cold water to about 1/2 inch over top of beans. Bring to a boil, reduce heat, cover and let simmer for about 2 1/2 hours or until the beans are soft. Mix beans and remaining ingredients. Place in shallow baking dish and bake uncovered at 325 degrees for 2 to 3 hours stirring every hour. 1/3 cup serving ¬calories 115. cholesterol 18 grams , protein 7 grams , fat 2 grams , NA 262 milligrams. Food exchange, 1 bread, 1 lean meat, Omit salt for low sodium diets.
CHOCOLATE SAUCE
3 tbsp. cocoa 4 tsp. cornstarch 1/3 c. instant dry milk 10 (1 gram ) pkg. Equal 1/8 tsp. salt 1 tbsp. margarine 2 tsp. vanilla
Stir cocoa, cornstarch, dry milk and salt to blend in a small saucepan. Stir water into dry mixture until smooth. Add margarine and cook and stir over low heat. Bring to a boil and simmer for 2 minutes, stirring constantly. Remove from heat. Add vanilla and sweetener to sauce. Stir lightly to mix. Pour into a glass jar and refrigerate until used. Return to room temperature before serving over ice cream or it may be heated gain to serve over cake or pudding. 2 tablespoons per serving. Calories 31, cholesterol 3 grams , protein 1 gram , fat 2 grams , NA 52 milligrams. Food exchanges per serving, 1/2 vegetable. Low sodium diets ¬omit salt.
MAYONNAISE
1/2 tsp. dry mustard Juice of 1 lemon 3/4 c. unsaturated oil 1 tsp. salt 1 egg
Put first 4 ingredients into a bowl and beat until smooth. Add oil 1 tablespoon at a time for about 5 additions. Beat well after each addition. Pour remaining oil in a thin stream, beating constantly. Makes approximately 1 cup. One teaspoon contains 3 grams fat and 30 calories. Exchange value 2 teaspoons, 1 fat exchange.
SWISS STEAK
2 tsp. vinegar Seasonings to taste 2 med. onions, sliced 1/2 c. celery, diced
Trim round steak and portion into 4 equal parts. Pound to break down tissue. Sear meat on both sides. Cover with water, add vinegar, onion, celery, and seasonings. Continue cooking in oven or on stove until tender. Two cups tomato juice may be used in place of water. Exchange 1 serving: 3 meat exchanges.
BEEF STEW
Cube beef in 1 1/2 inch cubes, sear on all sides. Cover meat with boiling water, add onions and bay leaves. Cover pot and simmer for 1 1/2 hours. Add vegetables and cook another 30 minutes.
MEAT LOAF
Mix ingredients and mold into a loaf pan. Bake in a moderate oven (375 degrees) for 30 to 45 minutes. Yield: 4 servings. Exchange: 1 serving for 3 meat exchanges and 1 vegetable exchange.
BAKED FISH FILLETS
Cut fillets into four portions and soak 3 minutes in milk. Drain and roll in bread crumbs. Place fish on a greased baking dish. Bake in a very hot oven (450 to 475 degrees), allow 8 minutes if fish is fresh and 15 minutes if fish is frozen, or until fish flakes easily with a fork. Yield: 4 servings. Exchange: 1 serving for 3 meat exchanges and 1/2 bread exchange and 1 fat exchange.
STUFFED GREEN PEPPER
1 sm. green pepper 3 level tbsp. cooked & drained rice Salt & pepper to taste 1 tsp. chopped onion 1 tsp. chopped celery 1/3 c. tomato juice
Wash and cut stem end from green pepper and remove seeds and membrane. Place in pan with ½” to 1 “ water in bottom. Mix cooked rice, chopped onion, celery, salt, pepper and tomato juice together. Fill green pepper with rice mixture. Bake in a moderate oven 350 to 375 degrees basting frequently until onions are tender, about 30 minutes. 1 serving per green pepper. Exchange for 1 vegetable exchange and 1 bread exchange.
VEGETABLE SOUP
3 c. soup stock 1/4 c. chopped onions 1/4 c. green beans cut in strips 2 tbsp. diced turnip 1/4 c. diced carrots 1/4 c. shredded cabbage
1 tbsp. celery, finely chopped Salt, pepper, seasoning
Add prepared vegetables to soup stock. Cook until vegetables are tender (about 1/2 hour). Season to taste. Serve hot. NOTE: Any combination of vegetables may be used in this recipe, as long as their exchange value adds up to one vegetable exchange. Exchange 1 serving for 1 vegetable serving.
BAKED TOMATOE
1 med. sized tomatoe Other seasonings to taste 1/2 tsp. chopped parsley Salt & pepper 1/2 tsp. chopped onion 1/2 tsp. sage or chives
Wash tomatoe and cut out stem end. Place in small baking dish with a little water in the bottom, about 1/2 inch. Sprinkle with seasonings of choice. Bake in a moderate oven (350 degrees) until tomato is tender but not so soft it will fall apart. About 15 to 20 minutes. Yield 1 serving. Exchange for 1 vegetable exchange.
SPICED POT ROAST
Rub meat with salt and pepper and place in glass bowl. Add onion, bay leaf, and whole pepper berries, marinate meat in equal parts vinegar and water for 24 hours. Drain and reserve liquid. Place meat in roasting pan, sear well. Add 3 tablespoons spiced vinegar mixture. Cover and cook in slow oven for 1 1/2 hours. 8 servings. Exchange one 3¬ounce serving or 3 slices each measuring 4 x 2 x 1/4 inches for 3 meat exchanges.
HOT DOG DELIGHT
1 wiener, cooked 1 slice pre¬sliced processed cheese 1 strip partially cooked bacon 1 wiener roll
Roll cheese around wiener which has been cooked, and roll the partially cooked bacon around both cheese and wiener. Fasten with toothpicks. Broil for 1 or 2 minutes. Place on heated wiener bun. 1 serving. Exchange for 2 meat exchange, 1 fat exchange and 2 bread exchanges.
COTTAGE CHEESE VEGETABLE DUNK
2 (8 ounce ) cartons low fat cottage cheese 1 cup (4 ounce ) shredded low fat process American cheese 3 tablespoons plain unsweetened low fat yogurt, 2 tablespoons prepared horseradish 1/2 teaspoon pepper 1/4 teaspoon salt 2 tablespoons chopped green pepper 2 tablespoons minced onion
Mix cottage cheese, american cheese, yogurt, horseradish, pepper, salt, green pepper, and minced onion. 28 servings. Exchange free. Calories 22, trace of fat, cholesterol 1 milligram, carbohydrate 1 gram , trace of fiber, protein 3 milligrams, sodium 134 milligrams.
COLE SLAW
1 tbsp. finely chopped onion 1 tbsp. low fat mayonnaise 2 c. finely shredded cabbage 2 tsp. prepared mustard 1/4 tsp. salt Toasted sesame seeds
Mix dressing ingredients and toss with cabbage. Garnish with toasted sesame seeds (or wheat germ). 4 servings. Total recipe contains 11 grams carbohydrate, 4 grams protein and 0 grams fat. One serving (1/2 cup) contains 3 grams carbohydrate and vitamin C. Exchange value 1 group A vegetable.
APPLESAUCE BRAN SQUARES
1 c. all¬purpose flour 1 tsp. cinnamon 1/4 tsp. cloves or nutmeg 1/2 c. oleo (room temperature) 2 lg. egg whites (room temperature) 1 tsp. vanilla Liquid sugar equal to 1/2 c. sugar 2/3 c. bran buds 1/2 c. rolled oats 2 tbsp. brown sugar 1/2 tsp. salt 1/2 tsp. baking soda 1/3 c. chopped nuts 1 c. unsweetened applesauce
Place dry ingredients in mixer bowl and mix at low speed for 1 minute. Add oleo, egg whites, vanilla, sugar substitute, nuts, and applesauce to flour mixture and mix at medium speed for 1 minute or until blended. Spread evenly in a 9 x 13 cake pan which has been greased with oleo or sprayed with PAM spray. Bake at 375 degrees for 25 to 30 minutes or until browned and it starts to pull away from the sides of pan. Cut into 3 x 5 squares and serve warm or room temperature.
One square per serving. Calories 135, cholesterol 14 milligrams, fat 8 grams , NA 24 milligrams, 1 bread and 1 1/2 fat.
ZERO SALAD DRESSING
1/2 c. tomato juice 1 tbsp. onion, finely chopped 2 tbsp. lemon juice or vinegar Salt & pepper to taste
Chopped parsley or green pepper, horseradish or mustard may be added if desired. Combine ingredients in a jar with a tightly fitted top. Shake well before using. Use as desired.
SUGAR ¬FREE APPLE PIE
4 c. sliced peeled apples 1/2 c. frozen apple juice concentrate 1 tsp. cinnamon or apple pie spice 1/2 tsp. lemon juice, optional 2 tsp. tapioca or cornstarch
Mix apples, apple juice concentrate, thickener and spice and stir until apples are well¬coated, add lemon juice, if desired, to keep apples lighter colored. Taste 1 piece of apple to check the spice. Pour into the pastry lined pie pan and top with the second crust or pastry strips. Seal the edges and cut slits in the top crust to allow steam to escape. Bake at 425 degrees for 40 to 45 minutes, or until golden brown. Serve warm or cold.
LEMON SAUCE
2 c. water 2 tbsp. cornstarch 1/8 tsp. salt Grated rind of 1 lemon 2 tbsp. margarine 2 tbsp. lemon juice 1 drop yellow food coloring 8 (1 gram ) pkg. Equal
Combine water, cornstarch, and salt. Stir until smooth in a small saucepan. Cook and stir over medium heat until thickened and clear, then continue to simmer, stirring constantly for another 2 minutes. Remove from heat and add remaining ingredients to sauce, stir lightly to mix well. Serve warm over cake or pudding. 1/4 cup per serving. 38 calories, 3 grams cholesterol, nege grams protein, 3 milligrams fat, 68 milligrams NA. 1/2 fat, 1/2 vegetable exchanges.
PEANUT BUTTER COOKIES
1/2 cup chunky peanut butter 1/3 cup oleo (both at room temperature 1/4 cup dark molasses 2 teaspoons liquid sugar substitute 1 1/4 c. all¬purpose flour 12 teaspoon baking soda 18 teaspoon salt
Cream together at medium speed until smooth: peanut butter, oleo (both at room temperature), sugar substitute. Set aside. Then sift flour, baking soda, and salt together. Add to creamed mixture, mix at medium speed until smooth. Drop by tablespoon onto cookie sheet lined with foil. Press down lightly with fingers dipped in cold water to form circles 2¬inches wide. Bake at 375 degrees for 10 to 12 minutes or until lightly browned. Remove to wire rack. 2 cookies per serving. 140 calories, 13 grams cholesterol, 4 grams protein, 9 gram fat, 169 milligrams NA. 1 bread and 2 fat exchanges.
FRUIT MILKSHAKE
Place the following in the blender:1/2 c. papaya juice 1/3 c. old¬fashioned oatmeal 1 tbsp. non¬fat powdered milk 2 env. Equal 1/2 c. frozen fruit strawberries, raspberries, blackberries, blueberries)
and unsweetened applesauce mixed, OR 1/2 banana 2 tbsp. frozen orange juice, not diluted 1/2 c. milk (2% or less) 1 tsp. vanilla
Blend, pour into large glass and ENJOY!
FRUIT AND SPICE COOKIES
2 cups dates 1 1/2 cups raisins
3 eggs (or 1/2 carton of Eggbeaters) 2 1/2 cups flour 1/2 pound oleo 1/4 cup sugar 1/4 cup sugar substitute + 2 heaping tsp. more sugar substitute 1/4 tsp. allspice 1/2 tsp. salt 1 1/2 c. quick cooking oatmeal 1/3 c. oil 1/4 tsp. cloves 1 1/2 tsp. cinnamon 2 tsp. soda 2 tsp. Vanilla 1 tsp. Nutmeg
Mix together dates, raisins. Then add eggs. Let soak. Mix like pie crust: flour, oleo, sugar, sugar substitute. Use generous measures for spices:
Mix remainng ingredients together until well blended. Add fruit and egg mixture and blend. May also add 1/2 to 1 cup crushed, undrained pineapple, if desired. Drop from spoon on lightly greased cookie sheet. Bake at 375 degrees for 10 minutes. Makes about 5 dozen.
GINGERBREAD
1 c. unsifted flour 1/2 tsp. baking soda 1/4 tsp. salt 1/2 tsp. cinnamon 1/2 tsp. ginger 3 tbsp. butter 1 egg 1/2 c. molasses 6 tbsp. boiling water
Combine flour, soda, salt, cinnamon, and ginger, mixing well; set aside. Cream butter until fluffy, add egg and molasses, blending well. Add dry ingredients, alternately with water. Turn into greased 8 inch baking pan. Bake in 325 degree oven for about 25 minutes or until done. Makes 12 servings. 102 calories per serving.
JELLO COTTAGE CHEESE SALAD
1 (3 1/2 oz.) pkg. lime Jello 1 (3 1/2 oz.) pkg. lemon Jello 3 c. water and pineapple juice, boiling 1 (8 1/2 oz.) can crushed pineapple 1 can standard evaporated milk 1 c. mayonnaise 1 c. cottage cheese
Mix all ingredients together and enjoy!
LOW¬CALORIE BROWNIES
2 c. fine graham cracker crumbs, (28 crackers) 1/2 tsp. cinnamon 1/4 tsp. salt 1 c. skim milk 1 tsp. vanilla 1/2 c. semi¬sweet chocolate pieces, melted 1/2 c. chopped nuts 1 tbsp. sifted powdered sugar
Combine crumbs, cinnamon and salt. Stir in milk and vanilla, mixing well. Add chocolate and nuts; blend thoroughly. Turn into lightly greased 9 inch pan. Bake in 350 degree preheated oven for 15 to 20 minutes, or just until done. Turn out on rack to cool. Cut into 40 pieces; sprinkle powdered sugar over top. 44 calories per piece.
MOLDED HOLIDAY SALAD
1 lg. pkg. sugar free strawberry or cherry Jello 1 pkg. CONDENSED mincemeat
Dissolve Jello in two cups boiling water. Add one cup cold water. Cool. Crumble mincemeat in 1 1/4 cups water. Place pan on heat and bring to boil, stirring, and cook until thickened. Let cool. Add to the cooled Jello and pour into a shallow pan and refrigerate. When set, cut into squares, place on lettuce leaf and serve with either mayonnaise or Cool Whip.
ORANGE¬PINEAPPLE MOLD
1 (No. 2) can crushed pineapple, in unsweetened pineapple juice 2 env. unflavored gelatin 1/4 c. sugar 1/4 tsp. salt 1 c. unsweetened pineapple juice (from crushed pineapple) 3 eggs, separated 1 c. fresh orange juice 1 c. buttermilk 1 tsp. grated lemon rind 1 tsp. grated orange rind
Drain pineapple, reserving juice. Combine gelatin, sugar and salt in saucepan. Add small amount of pineapple juice to make smooth paste. Add egg yolks and blend well. Add remaining pineapple juice. Cook, stirring, over medium heat until gelatin is dissolved and mixture coats a spoon. DO NOT BOIL. Remove from heat and cool to lukewarm, stirring occasionally. Add orange juice, buttermilk, lemon, and orange rind; blend thoroughly. Cool until mixture starts to thicken. Beat egg whites until stiff; fold into gelatin mixture along with 1 cup of the drained pineapple. Turn into 6 cup mold. Chill several hours until set. Unmold on serving plate and garnish as desired. Makes 8 servings. 119 calories per serving.
PINEAPPLE¬CHEESE PIE
1 (24 oz .) carton cottage cheese 1 pkg. Knox gelatin 1 egg 1 sm. can crushed pineapple 3 pkgs. Sweet & Low 2 tsp. vanilla 2 tsp. lemon juice 1 tsp. rum flavor Cinnamon
Process cottage cheese until smooth and set aside. Drain pineapple juice in bowl, add Knox gelatin and set aside for five minutes. To cottage cheese add egg, Sweet & Low, lemon juice and flavorings. Blend well. Add pineapple juice mixture and blend again. Stir
pineapple into cheese mixture. Pour into an 8 inch or 9 inch pie plate and sprinkle with cinnamon. Bake 30 minutes in 350 degree oven. Cool and set in refrigerator overnight.TOPPING: 1 (15 oz .) can crushed pineapple, drained 1 pkg. Sweet & Low 1 tsp. cornstarch 1 tsp. rum flavoring
To drained pineapple juice, add Sweet & Low and cornstarch. Cook on medium heat, stirring, until mixture is smooth and thick. Add crushed pineapple and rum flavoring. Cool and serve on pie.
PINEAPPLE SALAD
1 pkg. lemon or lime low¬calorie gelatin dessert 1 c. boiling water 1 (8 oz .) can crushed pineapple in unsweetened pineapple juice 1/2 of a 12 oz . can citrus or lemon¬lime sugar¬free carbonated beverage 4 oz . whipped topping (about1/2 of an 8 oz . container)
RICE KRISPIES COOKIES
1/4 c. brown sugar 1/4 c. sugar substitute plus 2 heaping tsp. of sugar substitute (16 env. of Weight Watchers sugar substitute) 1/2 lb. oleo
Mix well. 1 cup of oil add to 3 eggs (or use 1/2 of Eggbeaters), 2 teaspoons vanilla. Mix in dry ingredients and blend well.
Mix dry ingredients together first: 3 1/2 c. flour 1 tsp. baking powder 1 tsp. cream of tartar 1/2 tsp. salt 1 c. quick cooking oatmeal 1 1/2 c. Rice Krispies 3/4 c. nuts
STRAWBERRY RHUBARB SALAD
2 c. cooked rhubarb (sweetened to taste) 1 pkg. strawberry gelatin 1/2 c. finely chopped nuts 1/2 c. finely chopped celery 1 (3 oz .) pkg. cream cheese, softened
Mix all ingredients together well.
SUGARLESS BARS
3 bananas, mashed 2 eggs 1/3 c. Saffola 1 c. buttermilk 1 c. flour 2 tsp. cinnamon 1 tsp. nutmeg 1 tsp. cloves 1 tsp. allspice 1 tsp. soda 2 c. old¬fashioned rolled oats 1 tsp. vanilla 1 c. chopped dates 1/2 c. chopped nuts
Combine flour, and spices, mixing well; set aside. Cream bananas, eggs, saffola, buttermilk, and vanilla, blending well. Add dry ingredients, then add dates, nuts and oats. Pout into greased 9x13 inch baking pan. Bake in 325 degree oven for about 25 minutes or until done.
SWEETBREADS AND MUSHROOMS
2/3 c. chopped green onion 2 c. sliced fresh mushrooms 1/8 tsp. thyme 1/2 c. sherry
Wash sweetbreads and soak in cold water for 20 minutes. Drain and add the 3 cups water, vinegar, and 1 teaspoon of the salt. Bring to a boil; cover and simmer for 20 minutes until tender. Let cool in liquid for 20 minutes. Drain; remove membranes and dice sweetbreads; set aside. Melt butter in non¬stick skillet. add onion and saute for 5 minutes. Add mushrooms and saute 5 minutes longer. Sprinkle on remaining salt and thyme. Add sweetbreads and sherry. Cover and simmer until thoroughly heated. Serve immediately. Makes 6 servings. 130 calories per serving.
THOUSAND ISLAND DRESSING
Stir together:2 c. plain yogurt 2 hard¬cooked eggs, minced Enough catsup to make a coral color
Variations ¬Add one or two envelopes of Equal if a sweeter dressing is desired. Use steak sauce if a sharper flavor suits you better.
VEAL SCALLOPINI
1 1/2 lbs. veal, round or loin 2 tbsp. flour 1 1/2 tsp. seasoned salt Dash pepper 1 tbsp. butter 2 c. sliced, fresh mushrooms 1/4 c. beef broth 2 tbsp. dry sherry
Trim meat well and cut into 6 pieces. Combine flour, salt, and pepper; sprinkle onto both sides of veal. Melt butter in non¬stick skillet; add meat and brown quickly on either side; transfer to hot serving platter to keep warm. Add mushrooms and saute about 5 minutes; add beef
broth and sherry. Cook over high heat for about 1 minute. Serve over veal. Makes 6 servings. 252 calories per serving.
LOW¬CALORIE TOMATO DRESSING
1 c. tomato juice 1/4 c. salad oil 1/4 c. vinegar 1 tsp. salt 1 tsp. dry mustard 1/4 tsp. garlic salt 1/4 tsp. onion salt 1 tbsp. steak sauce
Combine all ingredients and beat well to mix thoroughly. Chill. Good on salad greens. Makes 1 1/2 cups. Total calories: 458; 19 calories per tablespoon.
LOW CALORIE SALAD DRESSING
1/2 c. cottage cheese 1/2 c. buttermilk 1/2 lemon, peeled and seeded 1 tsp. salt 1/2 tsp. paprika 1/2 green pepper 4 radishes Dash of salt
Put all the ingredients in a blender and blend until the green pepper and the radishes are finely chopped.
YOGURT SALAD DRESSING
2 c. yogurt 3¬4 tbsp. soy sauce 1/4 c. toasted sesame seeds 2 tbsp. celery seeds
2 tbsp. dill weed 1 tbsp. onion, chopped
Combine ingredients and blend in blender.
PINEAPPLE SALAD DRESSING
1 c. pineapple juice 1/2 c. sugar 1 tbsp. cornstarch 1 egg white, beaten Pinch of salt 2 tbsp. lemon juice 1/4 tsp. grated lemon rind
Cook pineapple juice, cornstarch and salt until thickened. Fold in stiffly beaten egg white last. Whipping cream can be added if a richer dressing is desired.
UNSALTED CHICKEN
Place chicken pieces in oiled baking dish. Sprinkle on chicken: 2 tsp. minced garlic Grated lemon rind Juice of 1/2 lemon Thyme and oregano 2 tbsp. water or unsalted broth Sprinkle of oil
Bake in oven for about 30 min (or until golden brown) at 350 degrees.
OVEN BEEF STEW
1 tbsp. sugar 1 tbsp. salt About 2 c. tomato juice
Put in large casserole or roaster with tight cover. Sprinkle with chopped parsley, cover and bake at 250 degrees for 5 to 7 hours. May omit salt for salt free diet.
BAKED FISH
Any fish fillet 1/4 c. margarine 1 tbsp. lemon juice 1/4 tsp. freshly ground pepper 1/4 tsp. basil
Melt margarine add lemon juice, pepper and basil. Dip fillets in mixture and then in dry bread crumbs. Lay in one layer in greased pan. Bake at 400 degrees for 15 minutes or until done. Good for no salt, low cholesterol diet.
DIABETIC FRUIT BARS
¬¬FRUIT MIXTURE¬¬1/2 c. raisins 1/2 c. chopped prunes 1 c. water
Boil fruit together for 5 minutes. Add 1/2 cup butter or margarine, set aside to cool. ¬¬BATTER¬¬2 eggs, beaten 1 tsp. soda 1 tsp. vanilla 1/4 tsp. salt 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1 c. flour 1/2 c. chopped nuts
Add batter to fruit mixture. Bake in an 11"x7" greased pan at 350 degrees for 25 to 30 minutes. Cool and cut.
NO SALT DRY SOUP MIX
2 c. non¬fat dry milk 3/4 c. cornstarch 1/4 c. instant chicken bouillon 2 tbsp. dry onion flakes 1 tsp. thyme 1 tsp. basil 1/8 tsp. pepper
Use 1/3 cup mix to 1 cup boiling water. May add vegetables. Whole kernel corn, leftover meat.
EGG SUBSTITUTE
1 tbsp. dry milk 2 egg whites, from lg. eggs 2 tsp. corn oil 4 drops yellow food coloring Sm. bowl
Sprinkle powdered milk over egg whites and oil beat with fork add coloring beat until smooth. Makes 1 egg.
DIABETIC DATE BARS
Night Before: Mix 1 cup chopped dates, 1 1/2 cups applesauce (unsweetened). Cut up dates into applesauce. Add 3 to 4 packets of equal, refrigerate overnight. 1 tsp. vanilla 1/2 c. margarine, melted 2
c. flour 2 tsp. soda 1/4 tsp. cloves 1/2 tsp. cinnamon Mix dry ingredients. Add beaten eggs, margarine and vanilla. Add date mixture last. Pour into 9"x13" pan. Sprinkle with 1/2 cup chopped pecans. Bake at 350 degrees for 30 minutes.
MEAT LOAF
Altered for low salt, no sugar, low cholesterol diet. 1/2 c. dry bread crumbs 1/4 c. dried milk 1/2 c. water 1/4 c. chopped green pepper 1 med. onion, chopped 2 egg whites 1/4 c. low sodium catsup 2 tsp. prepared horseradish 1 tsp. prepared mustard Combine ingredients; mix well. Pack in 9"x5" loaf pan or 2 small pans. Spread with Topping: ¬¬TOPPING¬¬3 tbsp. brown Sugar Twin 1/4 c. light low sodium catsup 1/4 tsp. nutmeg 1 tsp. dry mustard
Blend all ingredients. If made in 2 small pans, one may be frozen. Bake 45 minutes at 375 degrees.
SWEET 'N SOUR CHICKEN
1/2 c. chopped green pepper 1/2 c. chopped carrots 1/2 c. chopped onion 3/4 c. lite catsup 2 tbsp. Vinegar 2 tbsp. low sodium soy sauce 1 c. pineapple juice 1/4 c. brown Sugar Twin 1/2 tsp. garlic powder 1/4 tsp. freshly ground pepper Dash ground ginger 1 c. pineapple chunks, drained
Heat margarine in large skillet until melted. Add green pepper, carrots and onion. Cook and stir 5 minutes. Add catsup, pineapple juice, vinegar, soy sauce, Sugar Twin, garlic powder, pepper and ginger. Cook, stirring, until it boils. Add pineapple chunks. Arrange skinned chicken parts (about 3 lbs .) in 9"x13" pan. Pour sauce over all. Cover tightly with foil. Bake 45 minutes in 400 degree oven. Uncover and bake 30 minutes or until done. Serve with rice. Good recipe for those on a no salt, no sugar, low cholesterol diet.
CLUB TURKEY CASSEROLE
1/4 c. margarine 1/3 c. flour 1 c. turkey* 2 c. skim milk 1 1/2 tsp. salt 1/2 c. blanched almonds, slivered & toasted 1 c. brown rice, cook & should yield 4 c. 2 1/2 c. diced, cooked turkey 1 (3 or 4 oz .) can mushrooms, drained 1/2 c. chopped pimiento 1/3 c. chopped green pepper
*Or chicken broth made with 2 teaspoons chicken bouillon in 1 cup water. Cook rice. In a large size pan, melt margarine, blend in flour. Stir in broth and milk. Cook over low heat until thickened, stirring constantly. Stir in remaining ingredients except almonds. Pour into spray treated 9"x13" pan. Top with almonds and bake at 350 degrees, uncovered. May omit salt for no salt low cholesterol diet.
CARROT SALAD
1 1/2 c. grated carrots 1 c. raisins 1/2 c. sliced celery 1/2 c. chopped nuts 1/3 c. mayonnaise 1/4 tsp. salt (opt.)
Combine ingredients and chill. (Can use "light", no cholesterol mayonnaise.)
RHUBARB BARS
1 1/2 c. sugar 2 tbsp. Cornstarch 1/4 c. water
1 teaspoon vanilla 1 1/2 c. flour 1 c. brown sugar 1/2 tsp. Soda 1 c. soft butter or margarine 1/2 c. chopped walnuts
Mix sugar,cornstarch, and water, cook until thick. Add vanilla. Mix flour, sugar, soda, butter, and nuts until crumbly: Pat about 2/3 of crumb mixture in 9"x13" pan. Pour over the rhubarb mixture. Top with remaining crumbs. Bake 30 to 35 minutes at 375 degrees.
GAZPACHO
4 tomatoes, quartered 1/2 sm. onion, sliced 1/2 green pepper, seeded, sliced 1/2 cucumber, sliced 4 sprigs parsley 1 clove garlic 1 tsp. instant beef bouillon 1 tsp. salt (opt.) 1/4 tsp. pepper 2 tbsp. canola (Puritan) oil 2 tbsp. vinegar 3/4 c. cold water 2 ice cubes
Put all ingredients in blender. Cover. Blend 15 seconds or until all ingredients pass through blades. Do not over blend. Serve garnished with toasted croutons, or any of the vegetables used in the soup, thinly sliced or chopped. Makes six servings. Serve cold.
BROWNIES
1/2 c. (1 stick) margarine 1 1/2 (1 oz .) squares unsweetened chocolate 1 c. sugar 2 eggs 1 tsp. vanilla
3/4 c. flour 1/2 tsp. baking powder 1/2 tsp. salt 1/2 c. chopped nuts
Melt margarine and chocolate in saucepan over very low heat. Remove from heat, blend and stir in sugar. Add eggs, one at a time, beating well. Add vanilla. Sift flour, baking powder and salt together and beat into chocolate mixture. Pour into a greased 9" square pan. Sprinkle nuts over top. Bake at 350 degrees for 25 minutes. Cut into squares before completely cooled. *Tip cutting with a plastic knife will make for smoother cutting.
HEARTY ZUCCHINI SOUP
2¬4 tbsp. butter or margarine 2 sm. white onions, thinly sliced 1 lg. celery rib, scraped & thinly sliced 1 lg. carrot, scraped & thinly sliced 3 c. chicken broth* 3 med. zucchini, unpeeled & cut into quarters lengthwise & thinly sliced Salt (opt.) & pepper (to taste)
*May be made with low salt chicken bouillon granules. In heavy soup pot melt butter or margarine and saute onions, celery and carrot until soft. Stir in 1/2 cup broth and zucchini. Cook until zucchini is tender, 10 to 12 minutes. Add remaining broth and simmer slowly until vegetables are tender, but still hold their shapes. Season to taste. Serve hot, sprinkled with cheese if desired. Serves 6. (May add more carrots and celery if desired.)
PETER'S GRILL VEGETABLE SOUP
1/2 c. onions, 1/2" cubes 1/2 c. celery, 1/2" cubes 1/2 c. carrots, 1/2" cubes 1/2 c. potatoes, 1/2" cubes 1 (16 oz .) can whole tomatoes 1/2 tsp. sugar
1 c. frozen mixed vegetables 5 c. water Salt & pepper to taste
In a kettle saute onions, celery, carrots and potatoes for about 15 minutes. Add tomatoes, sugar, frozen mixed vegetables and water. Simmer until vegetables are done, about 15 to 20 minutes. Salt and pepper to taste. 6 servings.
TURKEY ¬STUFFING LOAF
4 tsp. margarine 2 sm. apples, pared & diced 1/2 c. each shredded carrot, diced onion, celery, green bell pepper 13 oz . ground turkey 4 slices bread, cubed 1/2 c. plain low fat yogurt 2 eggs, beaten 1/4 tsp. each poultry seasoning & salt
Preheat oven to 375 degrees. In non¬stick skillet, heat margarine until hot. Add apples and vegetables and saute, stirring constantly until apples are soft. Remove from heat and stir in remaining ingredients. Spray a 9 x 5 x 3 inch loaf pan with Pam, transfer turkey mixture to pan. Bake until set, 35¬40 minutes. Remove from oven, let stand 5 minutes. Invert on serving plate. Or cook in microwave about 15 minutes. Makes 4 servings. Nutritive Note: Serve size + 1/4 loaf. 330 calories; 33 g . cho; 27 g . pro; 594 mg. sodium; 201 mg. chol.
VEGETARIAN'S SPECIAL K LOAF
5 c. Special K cereal 5 eggs, beaten 1 c. chopped walnuts 1 lg. carton cottage cheese 2 tbsp. McKay chicken seasoning or onion soup mix 1 lg. onion, chopped Chopped celery, if desired
Saute onion in 1/4 cube margarine. Mix all ingredients together and turn into greased loaf pan. Bake 45 minutes. Freezes well. To serve after freezing, reheat in oven 20 minutes.
POOR MAN'S STEAK ¬AMISH RECIPE
Mix well and press onto cookie sheet. Chill overnight to set. Cut in squares, roll in flour and brown both sides. Place in baking dish. Pour soup over meat mixture. Bake at 350 degrees for 1 hour.
OVERNIGHT TUNA CASSEROLE (MICROWAVE)
1 can cream of celery soup 1 c. milk 1 can (6 1/2 oz.) can water packed tuna, drained & flaked 1 c. uncooked elbow macaroni 1 c. frozen peas 1/2 c. chopped onion 1 c. grated Cheddar cheese (reserve 1/4 c.)
Whisk soup and milk in 2 quart microwave safe bowl until blended. Add remaining ingredients except 1/4 cup cheese. Cover and refrigerate overnight. Cover with lid or vented plastic wrap. Microwave on high 15¬17 minutes until bubbly. Sprinkle with 1/4 cup cheese. Let stand 5 minutes until cheese melts.
BEEF AND CABBAGE ROLL
Add Dijon mustard Salt & pepper
Roll 2 Pepperidge Farm shells (in freezer section of grocery store) to 4 x 18 inch . Add hamburger mix over roll. Bake at 400 degrees for 20 minutes. Bake at 350 degrees for 20 minutes. Can serve with mushroom sauce or gravy over top.
LOW ¬CALORIE COOKED DRESSING
1/3 c. instant non¬fat dry milk 1 1/4 tsp. dry mustard 1 tsp. salt 1/8 tsp. freshly ground pepper 1 tbsp. all¬purpose flour 1 med. egg 1 c. water 2 tbsp. white vinegar 1 tbsp. margarine Sugar substitute 6 tsp. sugar
Combine dry ingredients in top of double boiler. Beat egg slightly and combine with water and vinegar. Add to dry ingredients slowly, stirring to blend well. Cook over simmering water, stirring constantly until thick and smooth. Remove from heat; add margarine and sweetener, blend well. Pour into 1 pint jar, cover. Store in refrigerator. Nutrition Note: Up to 1 1/2 tablespoons may be considered free in diabetic exchange. 1 1/2 tablespoons = 21 calories.
BUTTERMILK DRESSING
1/3 c. low fat yogurt 1/2 c. buttermilk 3 tbsp. reduced calorie mayonnaise 1 tbsp. dry Ranch style dressing mix Combine, cover tightly, keep 5 days. Makes 1 cup. 1 serving = 2 tablespoons. 1 serving = 1/2 fat.
LOW CAL SALAD DRESSING
Mix together and chill: 6 tbsp. lemon juice or vinegar 3 tbsp. onion, finely chopped Dash pepper Chopped parsley or green pepper, horseradish or mustard may be added if desirable. 1 tablespoon = 3 calories.
DATE DIET SALAD
1 c. pineapple juice 3 tbsp. Sugar Twin 1 env. unflavored gelatin 1 #2 can crushed pineapple, drained 5 tbsp. lemon juice 1/2 c. chopped nuts 1 (3 oz .) pkg. cream cheese 1 tbsp. grated lemon peel 1 c. dates, chopped Dash of salt
Part 1: Soften gelatin in 1/2 cup pineapple juice; dissolve over hot water. Mix with remaining juice, crushed pineapple and sugar twin. Spray 1 quart mold with Pam, arrange few pieces of dates in bottom. Cover with 1 cup of pineapple mixture. Chill until set. Part 2: Blend grated lemon peel, salt and cream cheese. Gradually add the remaining pineapple. Stir in dates and nuts. Pour over first layer in mold and chill until firm.
OAT BRAN MUFFINS
2 1/4 c. oatbran cereal, uncooked 1/4 c. chopped nuts 1/4 c. raisins 2 tsp. baking powder 1/2 tsp. salt 3/4 c. milk 1/3 c. honey 2 eggs, beaten 2 tbsp. vegetable oil
Preheat oven to 425 degrees. Spray 12 medium sized muffin tins with Pam or line with paper baking cups. In large bowl combine oat bran
cereal, nuts, raisins, baking powder and salt. Add remaining ingredients; mix just until all dry ingredients are moistened. Fill prepared muffin cups almost full. Bake 15¬17 minutes, or until golden brown. Serve warm. 12 servings, 1 serving = 1 muffin. 45 g . chol; 3
g. pro; 5 g . fat; 114 cal; 2.6 g . fiber; 188 mg. sodium; 46 mg. chol.
HOMEMADE GRANOLA
4 c. quick cooking rolled oats 1/2 c. Grape Nuts cereal Granulated sugar sub. equal to 1/4 c. sugar 1 c. chopped peanuts 1/3 c. oil 1/2 c. wheat germ 1/2 c. raisins
Spread oats on ungreased baking sheet; bake at 350 degrees for 10 minutes. Combine remaining ingredients except wheat germ and raisins. Bake mixture on another baking sheet for 20 minutes at 350 degrees, stirring once to brown evenly. Cool in oven. Stir oats, wheat germ, and raisins into mixture. Refrigerate in jars or plastic containers. Yield: 6 1/2 cups. Serving size = 1/4 cup. Diabetic exchange/serving: 1 starch, 1 fat. 140 cal; 15 g . cho; 5 g . pro; 7 g . fat; 57 mg. sodium.
SUGARLESS CAKE WITH PINEAPPLE
1 c. raisins 1/2 c. dates, chopped 1/2 c. crushed pineapple (packed in juice) 1 c. water 1/4 lb. margarine 1 1/2 c. flour 1 tsp. soda 1 tsp. vanilla 2 eggs 1/2 c. chopped nuts
Boil raisins, dates, pineapple and water for 3 minutes. Add margarine and let cool. Beat eggs and vanilla. Add flour sifted with soda. Add
cooled fruit mixture and nuts, mixing well. Pour into greased and floured 9 x 13 inch pan. Bake in 350 degree oven approximately 25 minutes, or until a toothpick in center comes out clean. Cool. May frost with 8 ounce cream cheese mixed with 1/4 cup honey.
SUGARLESS APPLE PIE
6 c. red delicious apples, peeled & sliced 1 (6 oz .) can sugarless apple juice 2 tbsp. cornstarch 1/2 tsp. cinnamon 1/4 tsp. nutmeg Pastry for 2 crust pie
Simmer apples in juice about 5 minutes. Mix cornstarch and spices with a small amount of water. Add to apples, boil until thickened. Line pie plate with favorite pastry. Add apples. Cover with top crust, seal edges. Bake at 400 degrees until crust is browned. Note: Frozen blueberries may be substituted for apples. Omit the spice. Fresh or frozen peaches may be used instead of apples. Add a little nutmeg, but no cinnamon.
LEAN PIE CRUST
1/2 c. flour 1/4 tsp. salt 1/4 tsp. baking powder 1/4 c. diet margarine
Mix flour, salt and baking powder. Add margarine. Cut with pastry blender until mix does not stick to bowl. Shape in ball. Chill for 1 hour. Roll on floured board. Bake at 425 degrees for 12 minutes. Makes 1 crust.
SUGARLESS COOKIES
1 c. Raisins 1 c. Water
¾ c. Shortening 2 Eggs 1 tsp. Vanilla 1 (6 ounce ) can frozen sugarless apple juice thawed and diluted to make 1 1/2 cups liq 3 c. Flour ½ tsp. Baking Powder 1 tsp. Soda 1 tsp. Cloves 2 tsps. Cinnamon pinch of salt ½ c. Chopped Nuts 1 c. Coconut
Simmer raisins with water for 15 minutes. Drain juice and add enough water to measure 3/4 cup. Cream shortening and eggs. Add vanilla sugarless apple juice thawed and diluted to make 1 1/2 cups liquid. Beat well. Sift together flour, baking powder, soda, 1 teaspoon cloves, cinnamon and salt. Add to egg mixture and beat well. Stir in raisins and the 3/4 cup raisin liquid, chopped nuts and coconut. (A little sugar twin may be added also.) Drop rounded tablespoons on a cookie sheet sprayed with Pam. Bake at 350 degrees, for 10¬12 minutes. These freeze well.
ORANGE DATE BARS
1 c. chopped dates 1/3 c. sugar 1/3 c. vegetable oil 1/2 c. orange juice 1 c. flour 1 1/2 tsp. baking powder 1 egg 1 tbsp. grated orange rind
Combine dates, sugar, oil and juice in saucepan and cook for 5 minutes to soften dates. Cool. Add remaining ingredients and mix well. Spread into an oiled 8 x 8 inch baking pan. Bake at 350 degrees for 25¬30 minutes. Cool before cutting into 36 bars.
SUGARLESS PRUNE CAKE
1 c. raisins 1 c. prunes 1 c. dates, chopped 2 c. water 2 sticks oleo 2 tsp. vanilla 2 c. flour 1 tsp. salt 1 tsp. cinnamon 2 tsp. soda 4 eggs 1 c. chopped nuts
Boil fruits and water 5 minutes. Add oleo, set aside to cool. Beat 4 eggs. Add vanilla, flour sifted with salt, soda and cinnamon, then fruit mixture and nuts. Mix well. Grease and flour a horn pan, pour in batter. Bake at 350 degrees until a toothpick comes clean. Note: May be baked in several small foil loaf pans, cooled and frozen.
FROZEN BANANA
1/2 banana, peeled 2 tbsp. skim milk 1/4 c. Grape Nuts cereal, crushed to crumbs Dash of ground cinnamon Dash of ground nutmeg
Insert an ice cream stick deeply into the cut end of the banana. Dip the banana in milk and roll in cereal crumbs and spices. Wrap in plastic and freeze. Yields 1 serving. Calories = 68. Cholesterol = 16 grams . Protein = 1 gram . Fat = 0 grams .
RED, WHITE & BLUE SALAD
2 c. peeled apples 1/2 c. blueberries, unsweetened
1/2 c. strawberries, unsweetened 1/2 c. grapes
Combine all fruit in bowl. Toss lightly and serve. Yields 7 (1/2 cup) servings. Exchanges: 1 serving = 1 fruit. Calories per serving = 37. Carbohydrate = 10 grams . Protein = trace. Fat = 0.
PEANUT BUTTER BALLS
1/3 c. peanut butter 1 tsp. vanilla 2/3 c. unsweetened coconut, shredded 1/4 c. chopped nuts 1 tsp. lemon rind 1/2 c. raisins
Mix all ingredients together. Form into bite size balls. Chill until firm. Yields 14 balls. Exchanges: 1 ball = 1/2 fruit and 1/2 fat. Calories per ball = 88. Carbohydrate = 6 grams . Protein = 2 grams . Fat = 7 grams .
MEATLOAF
1 1/2 lb. lean ground beef 1 beaten egg 2 tbsp. chopped onions 1 c. allspice 1 c. corn flakes 1/4 c. water 1/2 tsp. sage 1/2 tsp. garlic
Mix egg, water and corn flakes; let set for 10 minutes. Mix with meat and remaining ingredients. Pack into an oiled loaf pan. Bake at 350 degrees for 1 hour. Yields 9 servings. Exchanges: 1 serving = 3 lean meat and 1 fat. Calories per serving = 186. Carbohydrate = 2.6 grams . Fat = 14.8 grams . Protein = 21.4 grams . Sodium = 45 milligrams. Cholesterol = 86 milligrams.
POPCORN TREAT
1 c. plain popped popcorn (unsalted, preferably air popped) 1 c. bite¬size shredded wheat biscuits 2 tbsp. raisins 1 tbsp. dry roasted sunflower seeds 1/2 tsp. ground cinnamon
Mix first 4 ingredients. Sprinkle cinnamon over mixture and toss lightly. (Can be made in larger quantities and stored in an airtight container at room temperature.) Makes 2 cups (2 servings). Calories = 150 per 1 cup serving. Food exchanges: 1 cup serving = 1 1/2 bread, 1/2 fruit and 1/2 fat. Cholesterol = 27 grams . Protein = 3 grams . Fat = 3 grams .
BANANA ¬RAISIN COLE SLAW
2 c. shredded cabbage 1/2 med. banana, chopped 4 tbsp. raisins 1 tbsp. mayonnaise 1/4 tsp. liquid sweetener or 1 pkg. Equal
Mix well and chill. Makes 5 servings. Exchanges: 1 serving = 1 vegetable, 1 fruit and 1/2 fat. Calories = 60 per serving.
OATMEAL ¬FRUIT COOKIES
1 c. flour 1 tsp. baking soda 1/2 tsp. cinnamon 1 c. water 1/2 c. raisins 1/2 c. chopped, pitted dates 1/2 c. chopped, peeled apple 1/2 c. oleo or butter 2 eggs, beaten 1 tsp. vanilla 3/4 c. chopped walnuts
Sift or mix together flour, baking soda and cinnamon; set aside. In 2 quart saucepan over medium high heat bring water, dates, apple and raisins to a boil. Reduce heat to low; simmer 3 minutes. Remove from heat. Add oleo; stir until melted. Pour into large bowl; cool slightly. Add beaten eggs and vanilla. Stir in dry ingredients, oats and nuts. Cover and refrigerate overnight. Drop by heaping teaspoonfuls, 2 inches apart, on greased baking sheet. Bake in 350 degree oven for 12 to 14 minutes. Remove from baking sheet. Cool on racks. Store in refrigerator in airtight container. Makes about 40 cookies.
DIET PUMPKIN PUDDING
1 can (16 oz .) pumpkin 2 c. skim milk 2 eggs 1 tsp. cinnamon, or more Dash of salt (1/8 tsp.) 1 tsp. vanilla 4 to 5 pkg. Equal to taste
Blend all ingredients. Pour into a casserole bowl. Bake at 425 degrees for 15 minutes, then lower the heat to 350 degrees and bake another 40 to 45 minutes.
BROCCOLI & CHEESE POTATOES
2 baked potatoes 2 tsp. margarine 2 tsp. cornstarch 1/2 c. skim milk 1/8 tsp. dry mustard 4 oz . cheddar cheese, grated 2 c. cooked broccoli
Bake potatoes until done. Cook broccoli in salt water until tender. Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick. Then stir in cheese until it melts. Stir in broccoli. Split potatoes and top with broccoli mixture. 4 servings. Exchanges: 1 serving = 1 vegetable, 1 high fat meat, 1 1/4 bread and 1/2 fat.
Calories = 241 per serving. Fat = 11.5 grams . Protein = 12.5 grams . Carbohydrate = 24 grams .
SUGARLESS BANANA BREAD
1 3/4 c. sifted cake flour 2 tsp. baking powder 1/4 tsp. baking soda 1/2 tsp. salt 1/4 c. melted margarine 2 egg, beaten Liquid sweetener to equal 1/2 c. sugar 1 tsp. vanilla 2 med. sized bananas, mashed
Sift together flour, baking powder, baking soda and salt. Add remaining ingredients except bananas. Stir only until flour mixture is moistened. Fold in mashed bananas. Pour into greased 8 x 4 inch loaf pan. Bake at 350 degrees until top springs back when touched, about an hour. Yields 14 slices. Exchanges: 1 bread and 1/2 fat. Calories =
109. Carbohydrate = 15 grams . Fat = 4 grams . Protein = 2/5 grams. Cholesterol = 39 milligrams.
STRAWBERRY SHAKE
1/2 c. skim milk 1/2 c. plain low¬fat yogurt 1/2 c. frozen unsweetened whole strawberries 1/2 tsp. vanilla extract 1 pkg. artificial sweetener (Equal)
Put all ingredients in a blender or food processor. Blend until smooth and serve. Yields 1 (1 1/2 cup) serving. Calories = 106. Exchanges: 2/3 fruit, 1 milk and 1/2 fat. Cholesterol = 19 grams . Protein = 8 grams . Fat = 2.5 grams .
CINNAMON TOAST
1 slice high fiber or high protein whole wheat bread 1 tsp. diet margarine Ground cinnamon 1 pkg. artificial sweetener (Equal)
Toast the bread. Spread on the margarine, and sprinkle on the cinnamon and sweetener. Yields 1 serving. Calories = 115. Exchanges: 1 bread and 1 fat. Cholesterol = 15 grams . Protein = 2 grams . Fat = 5 grams .
BROCCOLI CASSEROLE
1/2 c. cooked broccoli 1/4 c. cooked rice 1/4 c. cream of mushroom soup (prepared with skim milk) 1 oz . Cheez Whiz 2 oz . browned ground chuck Dash of onion powder
Mix all ingredients together in a small glass casserole dish. Cover with waxed paper. Bake in microwave oven for 4 minutes at full power. OR, bake in an oven at 350 degrees for 25 to 30 minutes. The recipe can be increased easily to four servings for a family. Yields 1 serving. Exchanges: 1 vegetable, 1 bread, 1 fat and 3 lean meat. Calories =
310.
CASSEROLE SAUCE MIX
2 c. non¬fat dry milk 3/4 c. cornstarch 1/4 c. instant chicken broth 2 tbsp. dried minced onion 1/2 tsp. pepper
Combine ingredients and store in airtight container. To use as substitute for ONE can condensed soup, mix 1/3 cup of the dry mix with 1 1/4 cup COLD water in saucepan. Cook and stir until thickened. Add 1 tablespoon margarine, if desired. This will add 11.5 grams of
fat. For less calories, sodium and fat; Substitute for cream of chicken, celery or mushroom soups in your recipes. The 1/3 cup with 1 1/4 cup water is equal to 1 can of soup, and there are 95 calories,
BAKED APPLES
6 or 8 apples 1 can diet strawberry pop Raisins, if desired
Core apples and place in Pyrex baking dish. Stuff cavity with raisins, if so desired. Pour one can diet pop over apples. Bake in moderate oven (350 to 375 degrees) until apples are tender.
VEGETABLE CONFETTI
1 sm. zucchini, shredded 1 sm. yellow squash, shredded 2 carrots, shredded 1 sm. onion, sliced thin 2 tbsp. water 2 tsp. margarine
Combine the zucchini, yellow squash, carrots, onion, and water in a skillet. Cover and cook over medium heat for 4¬5 minutes or until vegetables are tender. Add margarine. Saute, uncovered, until all moisture has evaporated. Serve immediately. Makes 2 servings.
Exchanges: 2 vegetable and 1 fat; calories: 94; carbohydrates: 14 gm ; protein: 3 gm ; fat: 4 gm ; sodium: 83 mg.
SWEET POTATOES A LA ORANGE
Fresh orange slices
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake at 425 degrees for about 15 minutes. Add orange slices and serve. 4 servings. Exchanges: 1 bread, 1 fruit, 1 fat; calories: 185; carbohydrates: 23 gm ; protein: 3 gm ; fat: 7 gm ; sodium: 79 mg.
COUNTRY STYLE CHILI
Brown ground beef with fat; drain. Add kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer 1/2 hour. While simmering, cook frozen mixed vegetables according to directions. Add mushrooms and cooked vegetables to chili and simmer for an additional 1/2 hour. 6 servings.
Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm ; protein 23 gm ; fat 7 gm .
HOLIDAY PRUNE AND RAISIN ROLL
1 tbsp. quick rising yeast 3 1/2 to 4 c. flour 1/4 c. white Sugar Twin 1/4 c. soft, light margarine or 1/4 c. safflower oil 1/2 tsp. salt 1/2 tsp. pure lemon extract or 1 tsp. grated lemon rind 1 1/4 c. lukewarm water
1/2 c. Egg Beaters or 2 well beaten eggs Pam (pan¬coating) or other non¬stick spray
Combine flour, yeast, salt, white Sugar Twin together in a bowl. In another bowl cream margarine, water, lemon extract, and Egg Beaters. Combine contents of both bowls and mix until dough is soft. Place dough in another bowl (spray with Pam). Cover and let rise 15¬20 minutes.
Punch down and let dough rise for an additional 15¬20 minutes. While dough is rising: 1/2 c. raisins 1/2 tsp. pure lemon extract Brown Sugar Twin to taste 1/4 c. evaporated skim milk Cook raisins and prunes in a little water until tender.
Place in blender and mix or mash with potato masher. Add brown Sugar Twin and lemon extract. To prepare roll for cooking: Roll out dough, forming a rectangle. Sprinkle with filling and roll up, sealing edges with a little water.
Place roll on baking sheet, lightly sprayed with Pam. Shape roll into circle or horse shoe. Brush top of roll with evaporated skim milk. Slit top of roll with sharp scissors until some the filling shows through. Bake at 400 degrees for 20¬30 minutes or until brown. 35 servings.
Exchanges: 1 starch/bread, 1/2 fruit; calories: 109; carbohydrates: 21 gm ; protein: 2 1/2 gm; fat: 2 gm .
BEEF STEW
Marinate beef in Worcestershire sauce for several hours. Brown beef cubes in non¬stick skillet. Add salt, oregano, and allspice. Dissolve bouillon cube in boiling water; pour over beef. Add tomatoes and simmer over low heat for 1 1/2 to 2 hours or until meat is tender. Add potatoes, carrots, and onions, continue to cook for 30 minutes. Add peas; cook 15 minutes longer or until meat and vegetables are tender. 6 servings. Amount 1 cup. Exchanges: 1 bread, 2 medium¬fat meat, 1 vegetable.
ITALIAN SPAGHETTI
1/2 sm. onion, chopped 1/2 lb. lean ground beef 1/3 c. tomato paste 2/3 c. water 2 1/4 tsp. Italian seasoning 1/2 tsp. onion powder 1/4 tsp. garlic powder 1/4 tsp. oregano 1/8 tsp. pepper 1 sm. bay leaf 1/2 c. tomatoes, fresh or canned 2 c. cooked spaghetti, drained
Combine onion and ground beef. Place in non¬stick skillet and brown, draining off fat as it accumulates. Add tomato paste, water, spices, herbs, and tomatoes. Simmer 1 or more hours, adding more water if needed. Serve 1/2 cup sauce over 1/2 cup cooked spaghetti. 4 servings. Exchange: 1 bread, 1 vegetable, 1 medium¬fat meat.
SHRIMP SCAMPI
1/2 c. reconstituted dry butter substitute 1/2 tsp. salt 1/2 tsp. garlic powder 1/2 tsp. parsley 1/4 tsp. oregano 1/4 tsp. sweet basil 1/8 tsp. cayenne pepper 1 1/2 c. fat free chicken broth
1 1/2 tbsp. lemon juice 2 c. cooked shrimp, peeled and deveined 1 tbsp. cornstarch
Combine all ingredients except shrimp and cornstarch. Bring to a boil and add shrimp. Stir in cornstarch to thicken. NOTE: Serve over rice or noodles (count as bread exchange). 10 servings. Amount 2 ounces . Exchange: 2 low¬fat meat, 1 vegetable.
TUNA SALAD
1 (6 1/2 oz.) can water packed tuna 2 hard cooked eggs, chopped 1/4 c. chopped celery 2 tbsp. reduced calorie mayonnaise Lettuce leaves; optional
Combine all ingredients except lettuce leaves. Refrigerate until served. Serve on lettuce leaf, if desired. 4 servings. Amount 1/2 cup. Exchange: 2 low¬fat meat.
DEVILED EGGS
4 hard cooked eggs 1/2 tsp. dry mustard 1/4 tsp. salt Dash of onion powder Dash of pepper 2 tsp. reduced calorie mayonnaise 1 tsp. vinegar Paprika
Halve eggs; remove yolks and mash. Add other ingredients except paprika to mashed yolks; beat well. Refill egg whites with yolk mixture. Sprinkle with paprika. Refrigerate until served. Yields 4 servings. Amount 2 egg halves. Exchange: 1 medium¬fat meat.
MACARONI AND CHEESE
1 1/2 c. skim milk 1 1/2 tbsp. all purpose flour 1 1/2 tbsp. reduce calorie margarine 1/2 tsp. salt 3/4 c. grated low¬fat American cheese 2 c. macaroni, cooked and drained 1/4 c. bread crumbs
Combine milk, flour, margarine, and salt to make a white sauce. Return sauce to low heat. Add grated cheese, stirring constantly. Cook until cheese has melted and sauce boils. Remove from heat. Alternate layers of macaroni and cheese sauce in non¬stick baking dish; cover with bread crumbs. Bake at 375 degrees until mixture bubble and crumbs brown. 6 servings. Amount 1/2 cup. Exchange: 1 bread, 1 medium¬fat meat.
DEEP DISH APPLE PIE
Sugar substitute to equal 1/3 c. sugar 1 tbsp. cornstarch 1/2 tsp. grated lemon rind 2 1/2 tsp. lemon juice 1/4 tsp. nutmeg 1/2 tsp. cinnamon 4 sm. apples, sliced 1 c. all purpose flour, sifted 1 tsp. salt 1/4 c. reduced calorie margarine 3 tbsp. cold water
Combine sugar substitute, cornstarch, lemon rind, lemon juice, nutmeg, cinnamon, and apple slices. Place in 9 inch deep dish pie plate on baking dish; set aside. Combine flour and salt; cut in margarine until mixture resembles cornmeal. Blend in water with fork until all dry ingredients are moistened. Shape dough into a ball. Roll out dough on floured surface, and place on top of apple filling. Bake at 425 degrees for 35 minutes or until brown. Cut in 8 equal slices and serve. Yields 8 servings. Amount 1/8 of pie. Exchange: 1 1/2 bread, 1/2 fat.
OATMEAL COOKIES
1 1/2 c. all purpose flour 1 1/2 c. reg. oatmeal, uncooked Sugar substitute to equal 1/2 c. sugar 1/2 tsp. baking soda 1/4 tsp. salt 3/4 c. reduced calories margarine, softened 3 tbsp. cold water
Combine all ingredients except margarine and water. Cut margarine into dry mixture with pastry blender or knife; blend until mixture resembles coarse meal. Sprinkle cold water over surface; stir with fork until moistened. Roll dough to 1/4 inch thickness on waxed paper. Cut into 24 round or squares. Place cookies on non¬stick cookie sheet. Bake at 350 degrees for 15 minutes. Yields 24 cookies. Amount 1 cookie. Exchange: 1 bread.
APPLE CINNAMON OATMEAL
1 1/2 c. water 1/4 tsp. salt 2/3 c. quick cooking oatmeal 1 med. apple, peeled and grated 1 tsp. cinnamon 2 tbsp. raisins Sugar substitute to taste
Bring water and salt to boil in saucepan. Stir in oatmeal, apple, cinnamon and raisins. Reduce heat and cook 1 minutes until water is absorbed. Serve hot with sugar substitute. Yields 3 servings. Amount 1/2 cup. Exchange: 1 bread and 1 fruit.
BERRY PUDDING
3 c. fresh or frozen unsweetened berries 3 tbsp. cornstarch 1/8 tsp. salt 1/8 tsp. cinnamon 1 c. water
1/2 tsp. vanilla or almond extract Sugar substitute to equal 1 c. sugar
Combine 1 cup berries, cornstarch, salt, cinnamon, and water in saucepan. Cook over medium heat until mixture thickens, stirring constantly. Add vanilla or almond extract, remaining 2 cups berries, and sugar substitute; mix well. Cool and serve. 6 servings. Amount 1/2 cup. Exchange: 1 fruit.
BISCUITS
1 pkg. dry yeast 2 tbsp. warm water (105¬115 degrees) 2 c. buttermilk 5 c. all purpose flour Sugar substitute to equal 1/4 c. sugar 1 tbsp. baking powder 1 tsp. soda 1 tsp. salt 1 c. shortening
Combine yeast and water; let stand 5 minutes or until bubbly. Add buttermilk to yeast mixture and set aside. Combine dry ingredients in large bowl; cut in shortening until mixture resembles coarse crumbs. Add buttermilk mixture to dry mixture, stirring with fork until dry ingredients are moistened. Turn dough out on floured surface and knead lightly about 3¬4 times. Roll dough to 1/2 inch thickness; cut into 36 rounds with a 2 inch cutter and place on non¬stick baking sheets. Bake at 400 degrees for 10¬12 minutes. Makes 36 biscuits. Serving 1 biscuit. Exchange: 1 bread and 1 fat.
CORNBREAD DRESSING
3 c. crumbled cornbread 1 c. bread crumbs 2 c. fat free chicken broth 1 c. celery, finely chopped 3/4 c. onion, finely chopped 2 egg whites 1/2 tsp. salt
1/2 tsp. pepper 1/2 tsp. poultry seasoning
Combine all ingredients in mixing bowl; mix well. Turn into non¬stick dish. bake at 350 degrees for 45 minutes or until light brown and "set". 8 servings. Each serving 3/4 cup. Exchange: 1 bread and 1/2 fat.
CREAMED POTATO SOUP
4 med. potatoes, peeled and cut into eighths 1 sm. onion, cut into eighths 4 green onions, coarsely chopped 1 clove garlic, minced 2 (10 1/2 oz.) cans no¬salt added chicken broth, undiluted 1 c. skim milk 1/2 tsp. salt 1/2 tsp. white pepper 1/8 tsp. nutmeg
Combine potatoes, onion, green onions, garlic, and broth in a heavy 3 quart saucepan. Cover and simmer 20 minutes or until potatoes are tender. Process potato mixture in batches in container of an electric blender or food processor until smooth. Combine pureed mixture with milk and remaining ingredients, stirring until well blended. Reheat soup to serving temperature or cover and refrigerate until chilled. Amount 3/4 cup. Exchange: 1 starch, 85 calories.
