Title: Corn and Bean Pudding
Categories: Diabetic, Side dishes, Beans
Yield: 6 servings

1 ts Canola oil 1/2 ts Salt
1 sm Onion, finely chopped 4 dr Hot pepper sauce
2 Eggs 2 c Cooked kidney or
brown beans
1 c Milk 14 oz Can cream-style corn

This recipe is suitable for a gluten-free diet.

Heat oil over medium heat in a small nonstick skillet. Cook onion,
stirring occasionally about 4 minutes or until translucent.

In 6 cup casserole sprayed with nonstick coating, beat eggs, milk,
salt and hot pepper sauce until smooth. Stir in beans, corn and
cooked onion. Mix well.

Place casserole in larger pan. Pour enough hot water into larger pan
to come 2 inches up sides. Bake at 350 F for 20 minutes. Stir
mixture and bake 20 minutes longer or until tester inserted near
centre comes out clean.

1/6 recipe – 181 calories, 1 1/2 starch, 1 protein choice 3 grams
total fat, 1 gram saturated fat, 74 mg cholesterol, 9 grams protein,
29 grams carbohydrate, 376 mg sodium, 389 mg potassium. Very high
fibre.

Tex-Mex variation: Add 1/3 cup chopped papper or 2 tsp chopped
pickled jalapeno pepper.

Adapted from Full of Beans by V. Currie Kay Spicer 1993 ISBN
0-9695688-1-9 Mighton House, Box 399, Campbellville, Ont. L0P 1B0
Shared but not tested by Elizabeth Rodier Feb 94.

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Popularity: 4% [?]

Title: TOSTADA DIP
Categories: Appetizers, Mexican
Yield: 6 servings

16 oz Refried beans
1 1/4 oz Package taco seasoning mix
4 oz Chopped green chilies
2 1/3 oz Chopped black olives
Small onion, chopped
10 oz Shredded Cheddar cheese
Large, ripe avocado, mashed
2 Chopped tomatoes
2 pk Taco chips

Mix refried beans with taco seasoning mix. Spread on large plate [pie
plate works well - P.L.], then layer remaining ingredients. Serve with
taco chips. This can be served cold or heated through to melt cheese.
Either way, don’t count on any leftovers.

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Popularity: 3% [?]

FRESH TOMATO RISOTTO

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Rice Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 md Onion — chopped
1 tb Olive oil
1 t Butter
Salt — to taste
6 c Vegetable broth
2 c Fresh tomato sauce OR 2 lb
-ripe tomatoes, 1 tb olive
-oil 2-3 clove garlic,chpd
2 c Arborio rice
3/4 c Dry white wine
1 tb Parsley, fresh — chopped *
1 tb Basil, fresh — chopped *
1/2 c Parmesan cheese — grated
—–GARNISH—–
Parmesan cheese
Basil, fresh — slivered
Pine nuts — toasted

* use up to 2 tablespoons of chopped herbs

In a large non-stick saute pan, saute the onion in the
olive oil and butter, with a dash of salt, until it
begins to turn golden. In separate skillets, heat the
vegetable broth and the tomato sauce, and keep them
both just below a simmer.

If you are starting with fresh tomatoes: Scald and
peel them, and chop them or process them in a blender
for a few seconds. Heat a tablespoon of olive oil in a
non-stick pan, saute the chopped garlic in it for 2
minutes, then add the tomatoes and cook them down for
about 15 minutes.

Add the rice to the sauteed onion and stir it gently
in the pan for about 2 minutes. Pour in the white wine
and stir as it is absorbed.

Add a soup ladle of the heated broth and stir, keeping
the mixture just at a simmer. Keep stirring until the
broth is nearly all absorbed into the rice, then add a
ladle of tomato sauce and the chopped herbs, and stir
until that is nearly absorbed. Continue this way,
alternating broth and sauce until the sauce is used
up, then carry on the with broth until the rice is al
dente. This process will take about 25 minutes, and at
the end a creamy sauce will form around the rice
grains that are tender but firm.

At the moment the rice is no longer crunchy, stir in a
last ladle of hot broth, and the grated Parmesan
cheese, and serve the risotto at once. Scatter
slivered basil and toasted pine nuts over each
serving, and pass additional Parmesan.

Source: “The New Vegetarian Epicure” by Anna Thomas

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Popularity: 7% [?]

Title: Pinto Beans with Potatoes
Categories: Main dishes, African, Rwandan, Vegetarian
Yield: 6 servings

2 c Dried pinto beans, soaked
3 lg Potatoes, chopped*
2 ea Celery stalks, chopped
1 ts Salt
1 ea Onion, thinly sliced
4 tb Peanut oil

Cover pinto beans with enough water to cover bring to a boil.
Reduce heat simmer until they are just tender. Add potatoes,
celery salt more water if necessary. Cook over low heat.

Just before the potatoes beans are tender, gently fry the onions in
a heavy skillet. Using a slotted spoon, add the beans to the skillet
stir until well mixed heated through. Serve hot over rice or a
stiff porridge.

*This dish traditionally uses manioc (casava) in place of the
potatoes. If you can get it, use it.

“The Africa News Cookbook” oil has been abosrbed. Serv Collected from
the Fidonet Int’l Cooking Echoes
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Popularity: 3% [?]

Title: Scottish Shortbread Mix with Recipe
Categories: Cookies
Yield: 1 servings

Mmmm—————-
————-mix——-
————————–
1 1/2 c Flour
3/4 Powdered sugar
1/4 ts Salt
Mmmmm—————
———–shortbread– — €
—————————-
1 c Butter, softened
1 pk Mix

Mix: Combine and store in an airtight container.

Scottish Shortbread: Preheat oven to 300. Knead the butter into the
shortbread mix and press firmly into an 8″ pie plate or shortbread
mold. Bake 1 hour. Shortbread should be pale in color, not browned.
Cut into wedges while still warm.

Source: The Perfect Mix by Diane Phillips ISBN 0-688-12104-7 Typed by
Carolyn Shaw 11-94

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Popularity: 4% [?]

MONKFISH WITH GINGER SAUCE

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Japanese Seafood

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 lb Julienned vegetable (i.e.
-cucumber, onions, carrot or
Celery)
Vegetable oil
Salt and pepper
1 lb Monkfish
Flour
1/4 c Butter
3/4 c White wine, approximately
Fish Stock (see below)
3/4 c Heavy cream, about
3 1/2 tb Peeled, sliced ginger, set
-aside in a bowl of water
—–FISH STOCK—–
3 1/2 tb Butter
2 lb White fish bones
2 md Onions, thinly sliced
17 oz White wine, approximately
34 oz Water, approximately
1 Bay leaf
White pepper
pn Thyme

This one comes from the Japanese consulate, but is
obviously not a traditional Japanese dish. It uses
cream, butter, thyme and white pepper++not traditional
Japanese ingredients.

From Hisashi Vakada, Japanese Consulate.

Saute the vegetables in a small amount of oil. Season
with salt and pepper. Set aside.

Cut the monkfish into 4 pieces, one for each person.
Season fish with salt and pepper; dip into a little
flour and shake lightly. Put the butter in a baking
pan, add the fish, and bake in a 350F oven for about
10 minutes. Set aside and keep warm.

Combine wine and fish stock in a saucepan. Place over
medium-high heat and reduce until only a small amount
of liquid remains in the bottom of the pan, turn off
the heat. Add heavy cream. Cook over low heat for 3
to 5 minutes. Add vegetables. Drain ginger and add
to sauce. Adjust seasoning with salt and pepper.
Pour sauce over fish before serving.

Serves 4.

FISH STOCK:

Melt the butter in a stockpot; add fish bones and
saute. Be careful bones don’t stick or burn. Add
onion slices and white wine. Turn heat to high.
Reduce liquid by half, skimming the top to remove
residue.

Turn the heat to low. Add water and herbs. Simmer
for 2 to 3 minutes. Strain and reserve the stock.
Discard bones.

From the San Francisco Chronicle 6/15/88/

Posted by Stephen Ceideberg; November 12 1992.

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Popularity: 6% [?]

Swiss Mocha Mix

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Beverages

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup instant coffee
1/2 cup sugar
1 cup nonfat dry milk
2 tbsp cocoa

Stir ingredients together. Process in a blender until powdered. Use 2
Tablespoons for each 4 oz cup of hot water. Makes about 2 cups of mix.

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Popularity: 3% [?]

CHOCOLATE NO BAKE COOKIES

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Cookies

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 c Butter
2 c Sugar
1/2 c -Water
2 ts Cocoa
1/2 c Peanut butter
3 c Oatmeal or:
1 c Coconut

Mix butter, sugar, water and cocoa together, bring
to a boil for 30 seconds. Remove from heat and add
peanut butter, oatmeal or coconut. Drop on wax paper
and let harden.

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Popularity: 5% [?]

Title: Eggplant Dip
Categories: Diabetic, Appetizers, Low-fat/cal
Yield: 16 servings

1 md Eggplant; 1 tb Fresh lemon juice/vinegar;
3 md Green onions; finely chopped 1 tb Vegetable oil;
1 lg Tomato; peeled chopped 1/2 ts Salt;
1 sm Clove garlic; finely chopped 1/4 ts Freshly ground pepper;
1/2 Stalk celery; finely chopped

Eggplant dip is popular in many Mediterranean countries. In the West
it is often called poor man’s caviar. It’s good with raw vegetable
dippers or on crisp Melba toast.

Prick whole eggplant in several places with a fork. Place in a
baking pan and bake in 400 F oven for 30 minutes. Cool, peel and
chop finely. (A blender or food processor can be used but avoid
overprocessing. Dip is best when it has some crunch.)

Combine eggplant, onions, tomato, garlic and celery. Add lemon juice,
vegetable oil, salt and freshly ground pepper. Cover tightly and
refrigerate for several hours to blend flavors.

2 tb – 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free
exchange)

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Dec 93.

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Popularity: 7% [?]

Title: Gingerbread Men
Categories: Diabetic, Cooky/bars, Low-fat/cal
Yield: 1 servings

2 c Wholewheat flour 1 ts Ground cinnamon
1/4 ts Salt 1/3 c Margarine
1 ts Baking powder 6 tb Gran. sugar-free sweetener
1 ts Baking soda 1 Egg, beaten
2 c Natural bran 3 tb Orange juice
3 ts Ground ginger, or to taste 1 ts Margarine to grease
1 ts Mixed spice (allspice?)

Heat oven to 350 F. Mix flour, salt, baking powder and baking soda,
bran and spices together, then rub in margarine until the mixture
resembles fine breadcrumbs.

Stir the sweetener into the egg and orange juice and beat into the
flour mixture. Knead well, and roll out thinly on floured board.
Using a cutter, cut into gingerbread men shapes (or other shapes) and
place on greased cookie sheets.

Bake for 15-20 min or until crisp and lightly browned. Cool on a
wire tray and store in an airtight container.

TOTAL RECIPE: 1690 cal, 160 g (16 units) carbohydrate, 63 g fiber,
47 g protein, 100 g fat.

Source: The Diabetics’ Cookbook by Roberta Longstaff Jim Mann 1984
Shared but not tested by Elizabeth Rodier Oct 93.

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Popularity: 5% [?]