R
E C I P E S
These Recipes were submitted to Sugarbusters by readers through the website. They have not been tested or approved by the Authors, although they generally seem to fall within Sugarbusters guidelines. A brief review and commentary about some of them by one of the members of Sweetalk will be found at the end of the list. TRY THEM! Your comments to Sweetalk are encouraged. Thanks, Max.
- Applesauce Cake
- Oatmeal Muffins
- Yellow Squash and Sausage Bake
- No Roux Chicken Gumbo
- Rice Pilaf
- Shrimp Fettucine
- Pumpkin Pudding
- Herb Lentil Soup
- Pumpkin Soup
- Any Meat & Rice Casserole
- Poppy seed Chicken
- Fish Chowder
- Mashed Sweet Potatoes
- Taco Casserole
- Mushroom Rice
- Pizza Dough for Bread maker
- Chick-Basmati Rice
- Roger's Louisiana crayfish pasta dish
- Zuchinni & Beef Lasagna
- Quick Lunch Idea
- Bread machine
- Seashells
- Chicken & artichoke casserole
- Sugar-Free Fudge.
- Patricia's chocolate
- Spicy Winter Squash Cakes
- Turkey-Eggplant Casserole
- Jann's Veal
- Squash Casserole
- Spaghetti & Italian Sausage
- Bread machine
- Walnut Spread on Pumpernickel
- Balsamic Chicken
- Sugar-Free Fudge
- Red Beans and Brown Rice
- Venison & Rice
- Cinnamon Garlic Chicken
- Cheesecake Ice Cream
- Sensation Salad Dressing
- Split Pea Soup
- JIM'S CHICKEN & MUSHROOMS
- Sugarbuster bread in a bread machine
- Meatless Sloppy Joe's
- Creamy Fruity Cups-Sugar free
- Chad's Lasagna
- Mashed Sweet Potatoes
- Artichoke soup
- Kirk's Brisket Vegetable Soup
- Sweet potatoes
- Pizza Dough
- Hot Barbecue Sauce
- Pizza Dough
- Patrick's Lasagna
- Easy Green Beans
- Eggplant Parmesan
- Braised Chicken
- BBQ Sauce
- Toni's Cajun Seafood Gumbo
- Great Pizza Dough
- Curried Shrimp and Rice
- Pizza
- Veggie Medley
- MARTYJ'S STUFFED CHICKENS
- Brown Rice w/Onions
- C's Strawberry smoothie
- Taco Salad
- Mashed Sweet Potatoes
- FAST MORNING SHAKE
- Mousse stuff
- Apple Crisp
- Crayfish Etouffee
- CRAWFISH PASTA
- Snack
- Fresh Pasta Sauce
- Chili Spiced Bean Salad
- Covington Mix
- Taco Soup
- BRIEF REVIEW
Applesauce Cake
- 1/4 c cold pressed oil
- 1 1/2 c frozen unsweetened apple juice concentrate, thawed
- 3 lg. eggs whites
- 1/2 c unsweetened applesauce
- 1 t vanilla
- 2 1/2 c whole wheat flour
- 1 c quick cooking rolled oats
- 3/4 t baking soda
- 2 t baking powder
- 1 t cinnamon
- 1/2 t nutmeg
- 1 c grated apples, peeled and cored (about 1 large apple)
Preheat oven to 375. Spray 9x13 cake pan with PAM.
Beat together oil, apple concentrate, and egg whites. Add applesauce
and
vanilla, combine well.
Mix together flour, oats, soda, baking powder, cinnamon, and nutmeg;
add to
the liquid mixture and beat. Add grated apple; stir until blended.
Pour into pan. Bake 25 to 30 minutes or until a wooden pick inserted
in the
center comes out clean.
- 1 c quick cooking rolled oats
- 1 c whole wheat flour
- 1 t baking powder
- 1/2 t baking soda
- 1 lg. egg white
- 1/2 t vanilla
- 1/2 t coconut extract
- 1/4 c frozen unsweetened pineapple juice concentrate, thawed
- 1/2 c frozen unsweetened apple juice concentrate, thawed
- 1/2 c unsweetened crushed pineapple, drained
- 1/2 c buttermilk
combine dry ingredients, stir well
combine the remaining ingredients and add them to the dry ingredients.
stir
until just moistened.
spray muffin pans with PAM, fill tins two-thirds full.
bake at 400 for 15-20 minutes or until brown
Bill and/or Sue
Klamath Falls, OR
LalaCooper@aol.com
firstname: Lala Ball
lastname: Cooper
dish: Yellow Squash and Sausage Bake
agree: yes
ingredients:
- 2 pounds bulk sausage (I use hot)
- 3-4 T. margarine/butter
- 1 chopped onion
- 2 stalks celery chopped
- 1 chopped bell pepper
- 6-8 small yellow or zucchini squash chopped
- 1 can Hunt's "choice cut" tomatoes
- Parmesan cheese
process: Brown sausage in a large skillet. Drain or wash and drain. If
you wash,
cook out excess liquid. Add margarine, onion, celery, and bell pepper.
Saute in
with the sausage. Add tomatoes. Cook to reduce the liquid to a minimum--leave
as little as possible. Add squash and cook only a couple of minutes stir
fry style
(until it gets a little transparent in the middle). Do not overcook the
squash.
Remove from heat. Add Parmesan and toss. Place in a baking dish. Sprinkle
more
Parmesan on top. Cook an additional 30 minutes in a 325 degree oven.
firstname: Lala Ball
lastname: Cooper
dish: No Roux Chicken Gumbo
agree: yes
ingredients:
- 4-6 boneless, skinless chicken breasts (or about two pounds of chicken tenderloins)
- 1 pound Bryan smoked sausage (or other with no sugar)
- 2 chopped onions
- 1 chopped bell pepper
- 4 ribs chopped celery
- chopped garlic to taste
- Tony Chachere's Creole Seasoning
- 2 large cans (the size of canned fruit juice) chicken broth
- 1 can Rotel tomatoes--chopped
- 2 cans Hunt's "Choice Cut" tomatoes
- 1 pound chopped frozen okra (or fresh if available)
- 2 stick margarine/butter
process: Saute the onion, bell pepper, celery, and garlic in the margarine
in a large
sauce pot or Dutch oven. Add chicken, both cans of broth, and both kinds
of tomatoes.
Cook until the chicken is done. Slice the sausage into thin pieces, cover
with water,
and simmer in another pan 10 to 15 minutes. Drain sausage and set aside.
When
the chicken is done, remove it from the liquid to cool. When cool enough
to handle,
chop chicken into one-inch squares and return to liquid. Add the Tony's
to taste
(when it's salty enough, it's seasoned enough) and the sausage. Bring
to a good boil.
Turn off heat and add okra. Cover. Allow the okra to cook/heat in the
hot liquid.
Do not boil the okra. Allow to cool. Serve as a soup or serve as a gumbo
with a small
portion of cooked brown rice. Refrigerate or freeze.
firstname: Bobbie
lastname: Gattuso
dish: Rice Pilaf
agree: yes
ingredients:
- 1 Cup brown rice
- 1 block butter
- 1 cup onion, chopped
- 1 large bell pepper, chopped
- pimento
- salt and pepper
process: Cook rice according to pkg. directions. Melt butter in saute
pan.
Cook onion and bell pepper in butter. Add pimento and rice. Mix well adjust
seasoning.
firstname: Janet
lastname: Kirby
dish: Shrimp Fettucine
agree: yes
ingredients:
process: Saute onions, bell peppers, celery & green onions in butter
until soft.
Add parsley and shrimp let cook for 15 minutes. Add cheeses and pet milk.
Cook another 15 minutes. Cook noodles until tender, drain. Mix with shrimp
mixture.
Put in casserole dish, sprinkle top with Parmesan cheese. Bake at 350
for 15 minutes.
firstname: Suzanne
lastname: Casey
dish: Pumpkin Pudding
agree: yes
ingredients:
Picked this one up from a diabetic website.
- 2 small boxes of Jello vanilla pudding
- 1 can of pumpkin
- 3 cups of milk
Mix Jello pudding and milk together. Mix in can of pumpkin quickly. Chill.
firstname: Linda
lastname: Bustamante
dish: Herb Lentil Soup
agree: yes
ingredients: Part 1
- 1 cup dry lentils
- 5 cups water
- 1/4 tsp. oregano
- 1/4 tsp. thyme
- 1 tsp. salt (or to taste)
Part 2
- 1 onion or 3 green onions, chopped & sauteed
- 1/4 cup chopped parsley
- 1/4 cup olive oil
process: * Mix ingredients of part one together in a covered sauce pan.Cook for 15 minutes.
* Saute ingredients of part 2 in olive oil until wilted.
* Combine the two parts.
* Add 1 or 2 chopped tomatoes or a small can of whole tomatoes.
* Boil all ingredients together for 45 minutes or until lentils are tender.
Note: One can "Rotel" tomatoes may be substituted for a spicy herb lentil soup.
firstname: Robin
lastname: Garrett
dish: Pumpkin Soup
agree: yes
ingredients:
- 2 Tbsp. Butter
- 1/4 c. Chopped Bell Pepper
- 2 Tbsp. Chopped Onion
- 1 Large Sprig Parsley
- 1/8 Tsp. Thyme Leaves
- 1 (8oz.) can "Rotel" Tomatoes
- 1 (lb.) can Pumpkin
- 2 C. Chicken Broth
- 1/2 C. Milk
- 1 Tsp. Salt
process: * Melt butter in large saucepan. Add bell pepper, onion, parsley,
thyme,
and bay leaf. Cook 5 Minutes. Add tomatoes, pumpkin and chicken broth.
Cover
and simmer 30 minutes, stirring occasionally. Press mixture through food
mill,
wire strainer, or process in blender or food processor.
*Stir milk into soup. Add salt and cook stirring frequently until mixture
comes
to a boil. Serve immediately. Serves 6
*note: Even children love this. Great Thanksgiving dish. Tastes like tomato soup!
firstname: Kathleen
lastname: Haley
dish: Any Meat & Rice Casserole
agree: yes
ingredients:
- 1 lb hot pork sausage
- 1 can French onion soup
- 1 can beef broth
- 3/4 cup brown rice
- 1 8oz can mushrooms drained(I use stems & pieces)
process: Brown & drain pork sausage. Combine the rest of the ingredients
in
a bowl. Cook in microwave about 40 min. or until the rice is cooked. Can
also
be baked in a regular oven until rice is done.
I prefer hot pork sausage, but any meat can be substituted.
firstname: Amie
lastname: Krake
dish: Poppy seed Chicken
agree: yes
ingredients:
- 6 boneless skinless chicken breast
- 1/2 stick of butter (optional)
- 1 16 oz sour cream
- 1/2 pint of whipping cream
- 1 lb fresh mushrooms
- 1 cup of artichoke heart (optional)
- 1/2 cup of poppy seeds
- salt & pepper to taste
- 10 triscuts
process: Season & Boil chicken in 4 quarts water with 1/2 stick of
butter until tender.
Save broth. In a casserole dish, tear chicken into bite size pieces. Cut
up mushrooms
and layer on top of chicken. If using, add artichokes at this time. Salt
& pepper to taste.
Sprinkle 1/4 cup of poppy seeds on top of this mixture.
In a separate bowl, mix 1/4 cup of poppy seeds, sour cream, whipping
cream & 1
cup of broth. (Save rest of broth for other dishes). Spoon mixture on
top of
other ingredients.
Break up triscuts on top of sauce in a thin layer. Add a few sprinkles of poppy seeds for color.
Cover and bake at 350 for 45 minutes. Can be made the night before because
it's even better the next day!
Very rich dish. Serve on barley or over whole wheat spinach pasta.
firstname: Melody
lastname: NoValue
dish: Fish Chowder
agree: yes
ingredients:
- 2lbs fresh fish filets
- 1 onion
- 1 bell pepper
- green onions
- 2 pks philly cream cheese
- 1 can cream of mushroom soup
- 1 can evaporated milk
- 2qts water
Tonys Seasoning or red pepper, black pepper, salt, (to taste)
process: Boil water, chopped onions, bell pepper, and fish until fish
break up.
Add evaporated milk, cream of mushroom soup, and cheese. Cook approximately
30 min. add seasoning and green onions.
Valerie J Hesse, chefval@mindspring.com
Mashed Sweet Potatoes
- 4 large sweet potatoes (pick big heavy orange ones)
- 2T butter or margarine, melted
- 1/2 c. cream, half & half, or milk (approximately)
- cinnamon
- nutmeg
- salt
- white pepper
Peel the sweet potatoes, and cube them. Put them in a bowl with a little
bit of water (1/2 inch or so). Cover. Nuke until soft. Throw them in a
food processor (water too, it's ok)... process until mush. Add the
butter/margarine and the cream/half & half/milk until you get to the
desired
consistency (thick or creamy). Season with spices to taste. Woo-hoo! Just
like pie.
Sweets are also great baked, with a little butter and nutmeg on top.
Best Wishes, Val.
Here is my recipe for Taco Casserole
- 1 container grands whole wheat biscuits
- ground beef
- refried beans
- taco seasoning
- sour cream
- green chilies
- guacomole
- salsa
- black olives
- cheese
Bake wheat biscuits. Cut in half and line bottom of casserole dish with
them. cook
ground beef and taco seasoning. Stir in refried beans. Layer this mixture
on top of
biscuits. Layer sour cream, green chilies, guacamole,salsa, then cheese
and black
olives. Bake in oven at 350 for about half hour.
Merry1216@ww-tq02.proxy.aol.com
firstname: Mary
lastname: Cochran
dish: Mushroom Rice
agree: yes
ingredients:
- 1/2 stick of butter
- 1 can reduced fat chicken broth
- 1 cup of brown rice
- 1 can of stems and pieces mushrooms (drained)
process: Preheat oven at 350
Heat on stove chicken broth, butter, and mushrooms until butter is completely
melted.
Spray a corning ware dish and put 1 cup of brown rice on bottom. Pour
other ingredients
over rice. Cover with lid and bake at 350 for 30 to 40 minutes.
firstname: Kim
lastname: Benson
dish: Pizza Dough for Bread maker
agree: yes
ingredients:
- 2/3 Cup Water
- 1 1/2 Tbsp. Olive Oil
- 1/2 tsp. Salt
- 2 Cups Whole Wheat Flour
- 1 1/2 tsp. Yeast
- 1 Tbsp. Gluten
- 1 Pinch Sweet-n-Low
process: Put all ingredients into bread pan in order listed and set the
dough cycle.
When dough is finished, allow it to rest for 15 minutes. Roll with rolling
pin as
flat as possible (approx. 18"). Pinch edges over. Place on a greased
pizza pan.
Brush with olive oil. Poke several holes in dough with a fork. Top with
ingredients
of your choice (of course those allowed on Sugarbusters™). Bake in
pre-heated 500
degree oven 10-15 minutes or until the edges of the crust are crisp and
toppings bubble.
firstname: Laurie
lastname: Smat
dish: Chick-Basmati Rice- Roger
agree: yes
ingredients:
- 4 Skinless Chicken Breast
- 1 cup uncooked brown basmati rice
- 2 cans cream of chicken soup
- 1 can chicken broth
- salt and pepper to taste
process: 1. Mix rice, soup, and broth in large casserole dish.
2. Arrange Chicken on top of rice mixture.
3. Bake at 350 for about 1 hour(depending on the size of the chicken).
Add water if rice seems to be drying out.
Steam some broccoli and you have a complete meal!
firstname: Peggy
lastname: O'Connell
dish: Louisiana crayfish pasta dish
agree: yes
ingredients:
- 14 oz.Louisiana crayfish
- 10 oz Louisiana Seasoning mix(onions,celery, green peppers, garlic)
- 4 Tbsp. butter
- 8 oz evaporated milk
- 6 oz kraft pasteurized processes cheese with jalapenos
- 8 oz whole wheat pasta
process: saute La.seasoning mix in butter, add crawfish,saute until pink, add milk and cheese,
cook over low heat until well blended and creamy. Serve over whole wheat pasta.
Serves 2-3.
firstname: Catherine
lastname: Woodburn
dish: Zuchinni & Beef Lasagna
agree: yes
- ingredients:
- Zuchinni
- lean ground beef
- onions
- red pepper
- salsa sauce
- oregano
- cottage cheese
- shredded cheese of choice
process: Place in layers like regular lasagna thinly sliced zuchinni,
onions,
cooked and drained lean ground beef, cottage cheese, red pepper and salsa
sauce (with pecans or walnuts pureed in a blender) baked in covered dish
at 375 for
45 mins to 1 hr. Uncover and brown.
firstname: Janet
lastname: Pace
dish: Quick Lunch Idea
agree: yes
ingredients:
- 2 slices light Roman Meal bread
- 1/2 ripe tomato
- 4 T shredded cheddar cheese
process: slice tomato thinly and place on bread. Top each piece with
2T shredded
cheddar cheese. Broil until cheese bubbles and toast is golden brown.
ScandurroDM, scandurrodm@gw.arlaw.com
A lot of people have asked, so here is my bread machine bread recipe.
It makes a
nice, hearty wheat bread which is good for sandwiches and even better
for making
"Texas" toast for breakfast and for serving with meals or dipping
in olive oil. It
is not the light, fluffy Bunny bread that some of you are looking for,
but it's better
than most bread machine recipes, and better than the dry and flavorless
breads some
N.O. bakeries are calling "Sugarbusters" bread.
You can get all these ingredients at any health-food store, and at lots of good supermarkets.
This makes a 1 1/2 pound loaf.
- 11 oz. milk, room temperature
- 2 T butter
- 3 1/3 C stone-ground, whole wheat flour
- 1 1/4 t salt
- 1 T vital wheat gluten
- 2 t yeast OR 1 1/2 t bread machine fast rising yeast
- 2 T granulated fructose (optional, seems to help it rise more)
1. Add milk & butter to pan
2. Add all dry ingredients except yeast to pan. Do not stir. Tap pan
to settle
ingredients, then push into corners of pan and even out by hand.
3. Make a small depression in middle of dry ingredients and put yeast
in depression.
Lock pan into bread machine.
4. Set bread machine to "wheat" setting. Press "go."
To make the bread a little fluffier, you can use 1 cup oats and 2 1/3
cups stone-ground
whole wheat flour instead of the flour above. It changes the taste somewhat.
-Dewey
firstname: Christine
lastname: Carlisle
dish: Seashells
agree: yes
ingredients:
- 1 Cup Wheat pasta shells
- 1 Green Pepper, chopped
- 1 Onion, chopped
- 1 lb. Ground Beef
- 1 cup celery, chopped
- 1 large can of diced tomatoes
- Salt and Pepper to taste
process: Brown ground beef with chopped onion, pepper and celery. Drain.While
browning beef, cook pasta. Combine pasta, beef and veggies with the tomatoes
in a large pot. Simmer for 15 minutes until heated through.
Serves 4 Enjoy!
firstname: Tony
lastname: Pickell
dish: Chicken & artichoke casserole
agree: yes
ingredients:
- 1 whole chicken cut in pieces or 6 chicken breasts
- 1 large jar of artichoke hearts in oil
- 1 cup brown rice
- 4 T soy sauce
- 1 T hot chili oil
- 1 bunch green onions chopped
- 2 cans of chicken broth
process: Combine all ingredients in a large casserole dish. Bake covered
for 20-25 minutes
Remove cover and cook until most of the liquid is absorbed.
Sharon Duke, Sharon.Duke@wsnelson.com
Sugar-Free Fudge.
- 1/4 cup margarine
- 2 ounces unsweetened chocolate
- 24 packets of Equal sweetener
- 1 teaspoon vanilla extract
- 1 package (8 ounces) cream cheese, softened
- 1/2 cup chopped nuts
Melt margarine over low heat. Add chocolate and stir just until melted.
Remove from
heat and stir in sweetener and vanilla. Combine chocolate mixture with
cream cheese
and beat until smooth. Stir in the nuts and spread mixture in a lightly
greased 8-inch
square pan.Refrigerate until firm. Cut into 1-inch squares. Store in refrigerator.
Patricia's chocolate
ingredients:
- 2 1oz squares of "Bakers" unsweetened chocolate
- 1 6oz can evaporated milk
- 2 Tbsp of Butter 1 Tsp of Vanilla
- 1 Tbsp of "Equal" (spoonable)
process: Mix butter, chocolate, and milk in a saucepan. Cook and stir
over a low heat until thick,
Remove from heat. Add "Equal" and vanilla. Serve hot or cold.
firstname: Sue
lastname: Hutchins
dish: Spicy Winter Squash Cakes
agree: yes
ingredients:
- 1-1.5 cups cooked winter squash
- 1/2 cup dry garbanzo beans, soaked overnight and cooked
- 1/2 cup whole wheat flour
- 1 1/2 tsps ground cumin
- 1 1/2 tsps parsley flakes
- 1/2 tsp salt
- 1/2 tsps garlic granules
- 1/4 tsp cayenne
- 1 tsp olive oil
process: Mix all ingredients well and form into patties on a cookie sheet.
Bake at 375
for 30-40 minutes. Good alone, or with cheese or peanut butter
(I found this in a recipe book for backpackers. They are called Journey
Cakes.
They come out quite like veggie burgers)
firstname: Linda
lastname: Cafiero
dish: Turkey-Eggplant Casserole
agree: yes
ingredients:
- 1 1/4 pounds ground turkey
- 1 onion chopped
- 3 cloves garlic minced
- 1 large (1 1/2 lbs.) eggplant cubed
- 1 28 oz. can crushed tomatoes
- 1 green bell pepper seeded and diced
- 1 red bell pepper seeded and diced
- 1 tsp. dried oregano
1/8 cup Parmesan cheese
process: 1. Preheat oven to 350 degrees. Spray 9"x13" baking dish with non-stick cooking spray.
2. Spray large non-stick saucepan with non-stick cooking spray. Add turkey,
onion and garlic.
Cook, stirring as needed until turkey is browned and onion is soft (5-6
minutes.)
3. Add eggplant, tomatoes, peppers and oregano. Bring to a boil, stirring as needed.
4. Transfer mixture to baking dish. Baked, covered until vegetables are tender (45-50 minutes).
5. Uncover, sprinkle with cheese and bake until cheese is lightly browned (about 15 minutes).
firstname: LONNA
lastname: MARKEY
dish: Jann's Veal
agree: yes
ingredients:
- whole wheat flour
- fresh mushrooms
- garlic
- olive oil
- butter
- whole wheat thin spaghetti
- red wine
- veal (pounded and cut into 1 inch pieces)
- salt and pepper to taste
process: lightly coat veal pieces in flour pan. fry veal in olive oil,
turn 1-2 times .remove
when lightly browned. add small amount butter. add mushrooms and small
amount of
butter and some garlic to taste. simmer for a while and then return veal
to pan. add about
1/2 cup water and red wine (about 2 tsp) and simmer for about 15 min.
( stirring occ,).
serve over whole wheat thin spaghetti
firstname: kelly
lastname: clement
dish: squash casserole
agree: yes
ingredients:
- 3-4 large yellow squash
- salt & pepper
- 1 1/2 cup of shredded provolone or mozzarella cheese
- wheat bread crumbs
- 1/2 onion,
- 3 tablespoon lite margarine.
process: slice squash into thin rounds, layer at bottom of large casserole
dish , sprinkle lightly
with salt and pepper, sprinkle with a little bread crumbs then next some
chopped onion and then
a thin layer of shredded cheese top with small amount of butter to moisten
keep these layers
going until about four layers formed. bake 350 degrees for 45 minutes
to 1 hour. very good but
serve with low fat meat.
firstname: Natalie
lastname: Mason
dish: Spaghetti & Italian Sausage
agree: yes
ingredients:
- 1# Whole Wheat Spaghetti cooked according to package directions
- 1 1/2# Italian Sausage-cut in chunks
- 1 med. onion, sliced
- 1 med. bell pepper, sliced
- 2 cloves garlic,minced
- 2 ripe tomatoes, skinned & chopped
- Parmesan cheese, optional
- Parsley, optional
process: Place 1/2 up water in saucepan, add onion, bell pepper, garlic
and tomatoes, bring
to a boil, add Italian sausage, simmer until liquid is reduced, vegetables
are tender and sausage
is cooked through. To serve, place spaghetti on platter, top with sausage
mixture. Sprinkle with
Parmesan cheese and parsley. Enjoy.
bread machine
- 1 cup Water
- 1 Tbsp. Butter
- 1/2 tsp. Salt
- 2 3/4 cups Whole wheat flour (stone ground)
- 3 Tbsp. Vital Wheat Gluten
- 1/3 cup Chopped Walnuts
- 1 Tbsp. Dry Milk
- 1 tsp. Active Dry Yeast
Measure all ingredients and place in bread machine in the order listed
above. Bake according
to manufacturer's instructions using the whole wheat cycle. Makes a standard
1 lb. loaf.
firstname: Evelyn
lastname: Roper
dish: Walnut Spread on Pumpernickel
agree: yes
ingredients:
- 1pkg. cream cheese
- 1/4c milk
- 1/4c walnuts
- sliced dark pumpernickel bread
process: Mix cream cheese and milk in food-processor till combined. Add
walnuts and
process to desired coarseness. (I prefer a chunky, crunchy spread) Spread
mixture on dark
pumpernickel and slice into finger sandwiches.
firstname: Marcia
lastname: Lala
dish: Balsamic Chicken
agree: yes
ingredients:
- 6 6oz. pieces chicken (skinless, boneless, breast)
- 1/2 cup Naturally Fresh Balsamic Vinaigrette Dressing
- 2 T water
process: Place chicken in glass baking dish. Spoon Balsamic Vinaigrette
dressing over top.
Add water around pieces of chicken. Cover with aluminum foil. Place in
preheated 350 degree
oven for 45-50 minutes. Serve with brown or wild rice.
jrhowick, jrhowick@worldnet.att.net
Sugar-Free Fudge.
- 1/4 cup margarine
- 2 ounces unsweetened chocolate
- 24 packets of Equal sweetener
- 1 teaspoon vanilla extract
- 1 package (8 ounces) cream cheese, softened
- 1/2 cup chopped nuts
Melt margarine over low heat. Add chocolate and stir just until melted.
Remove from heat
and stir in sweetener and vanilla. Combine chocolate mixture with cream
cheese and beat
until smooth. Stir in the nuts and spread mixture in a lightly greased
8-inch square pan.
Refrigerate until firm. Cut into 1-inch squares. Store in refrigerator.
firstname: Laurie
lastname: Uzee
dish: Red Beans and Brown Rice
agree: yes
ingredients:
- One bag of red kidney beans
- 1 cup of cubed ham for seasoning
- 1 large white onion
- 1 medium bell pepper
- 5 large toes of garlic
- 5 bay leaves,
- pinch of cayenne pepper.
process: In a fairly large pot cover beans with water, about 1 inch over
beans. In a skillet
lightly brown ham to lock in juices. Meanwhile bring beans to a rapid
boil. Once water is
boiling add all ingredients into pot and continue to boil at a rapid boil
for at least 15-20
minutes, then add more water and cook on low fire for at least 3-4 hours
are until beans
are nice and tender.(check periodically to make sure water is not all
the way evaporated.
If this happens add a little more water) If you smash the beans when starting
to tender you
will get a thicker gravy.
To prepare Brown Rice, always add 2 3/4 cups of water to 1 cup rice.
Bring water to boil,
add rice and boil until water is almost completely dissolved. Once you
reach this point,
lower fire, cover and simmer for 5 minutes. Remove from fire uncover and
fluff with
fork allow rice to stand for 5 more minutes, cover with beans and serve
firstname: Donna
lastname: Velasquez
dish: Venison & Rice
agree: yes
ingredients
- 2 boxes brown & wild rice
- 4.5 oz success brand
- 1 pound ground venison
- 1 cup chopped onion
- 1/2 cup chopped celery
- 10 oz. frozen black eye peas, thawed
- salt & pepper to taste
- season with bay leaf.
process: This is virtually the same as Sheila's pork & rice, &
I tried it with venison- good!!!
Prepare rice as directed on package. Add seasoning packets. In skillet
over medium heat,
put about 1 tbsp of canola oil and cook ground venison for about 8 minutes.
Add chopped
onion and celery and cook for another 5 minutes. Add the thawed black
eye peas and bay
leaf and allow to simmer for about 15 minutes. Stir once to get effect
of bay leaf.
After simmering, remove bay leaf. Add all of the above to the rice and
serve at once.
firstname: Patricia
lastname: Keifer
dish: Cinnamon Garlic Chicken
ingredients:
- 1 1/2- 2 lbs chicken
- 1 Tbsp crushed garlic
- 1/2 - 1 tsp cinnamon
- 1/2 tsp pepper
- 2 Tbsp olive oil
- 1/3 cup vinegar
process: In a 2 quart casserole mix the garlic, cinnamon, pepper, oil
and vinegar together.
Add in the chicken cover and cook for 1 hour at 375 degrees.
I usually serve this with steamed broccoli.
firstname: helen
lastname: ball
dish: Cheesecake Ice Cream
agree: yes
ingredients:
- 8 oz cream (or cottage) cheese
- 8 envelopes Aspartame product (Equal, etc.)
- 1-2 T lemon juice (taste after 1, then adjust)
- 1 tsp vanilla
1 cup half & half (if you want to cut fat, use any combination of
skimmed evaporated
milk and/or 1% or 2% milk)
process: Blend all ingredients together until smooth. Chill for about
10 minutes, but
don't let mixture "set up." Spoon into whatever type ice cream
machine you use and
follow instructions.
A "Tip of the Hat" to DAK industries for this recipe. They're
no longer in business,
but when they were, this was published in one of their ice cream books.
They included
frozen dark cherries (for the "cherry topping" part), which
- for obvious reasons - has
been deleted from the Sugarbusters!™ version. Enjoy!
I have a great salad dressing recipe, but it is also an "Italian
style"dressing. This recipe
makes a lot, but it keeps in the refrigerator indefinitely.
Sensation Salad Dressing
- 1/2 pound finely ground Romano cheese
- 1/2 pint canola oil
- 1/2 pint olive oil
- ( or you can use all olive oil)
- Juice of 2 lemons
- Juice of 3 cloves of garlic
Shake all ingredients in a quart jar. Especially good with romaine and
parsley.
Salt and pepper greens as desired before adding dressing.
S. Weishar, Galvez Louisiana
AOL:JMccon8863@ww-ta01.proxy.aol.com
firstname: Joanne
lastname: McConnon
dish: Split Pea Soup
agree: yes
ingredients:
- 1 lb dried split peas
- 1 1/2 cups pre-cut seasonings (onion, celery, etc.)
- 1/2 lb low-fat ham or turkey ham, cut in small pieces
- 1 large bay leaf
- 1/2 - 1 tsp savory (the bean herb)
- pinches of dried thyme, basil, dried parsley, dill and any other herb you like
- salt (to taste)
- fresh ground black pepper (to taste)
- 1/4 tsp Kitchen Bouquet
- 1 Tbsp Worcestershire sauce
- 2 oz Bristol cream sherry (about 15 minutes before turning off the fire)
process: Just put it all in the pot (except the sherry) and cook until
peas are soft and
can be mashed. Add sherry and cook another 15 minutes. Adjust salt, pepper,
and herbs
to suit individual taste.
NoValue@aegis.bst.bellsouth.com
firstname: J.J.
lastname: FITZSIMONS
dish: JIM'S CHICKEN & MUSHROOMS
agree: yes
ingredients:
- 4 SKINNED BONELESS CHICKEN BREAST
- 1 LARGE VADALIA ONION
- 1LB LARGE WHITE MUSHROOMS
- TONY'S CHACHERE TO TASTE
- 2 PATS BUTTER
process: MELT BUTTER IN LARGE FRY PAN
SEASON CHICKEN TO TASTE AND BROWN IN BUTTER. SLICE ONION
AND MUSHROOMS . ADD TO CHICKEN AND COVER. COOK ON MEDIUM
HEAT TO ALL LIQUID EVAPORATES. SERVE WITH BAKED SWEET POTATO.
Bernard M. Lousteau, blou1@linknet.net
If anyone out there has had any success making sugarbuster bread in a
bread machine,
please send me the recipe. Thanks, Jackie
Dear Jackie,I heat a cup and a 1/4 of water in the microwave to 100 degrees
and put it
in the bottom of the bread machine pan and then dissolve a packet of bread
machine yeast
(or 2 1/4 tsp. of the jar yeast) in the water and let it sit for 5-10
min. I then add a tsp
of sugar, a tsp of salt, 1 tablespoon of wheat gluten (found at the health
food store,)
two tablespoons of olive oil and 2 1/2 cups of whole wheat flour and then
start the cycle.
This is after many failed attempts. The machine directions tell you to
put the yeast on top
of all the other ingredients but the bread would rise and then fall. I've
tried using fructose,
rye flour, whole oats, etc but always the dough would rise and fall or
wouldn't rise enough.
I finally got the above to work consistently so now I plan on trying the
fructose instead of
the sugar and substituting rye, etc for some of the whole wheat. Hopefully
I'll get more of
a mixed grain recipe to work.
Celeste
firstname: SINA
lastname: TESTA
dish: Meatless Sloppy Joe's
agree: yes
ingredients:
- onions, sliced thin
- mushrooms, sliced
- zucchini, sliced into matchsticks
- yellow squash, same as zucchini
- optional: eggplant, gr. pepper, yellow pepper
- 2 cans of tomato paste (the ones I bought had
- 1 gram of sugar - each can)
process: Steam all the vegetables. Saute in a skillet
sprayed with a non-stick. Season as you prefer.
Do this until all veggies are sauteed. (Do this in thirds - it's a lot).
Put in large pot,
mix together and add the tomato paste. It might need a little water. Please
let me
know if this is O.K. I also eat this with 2 Wonder lite rolls. They are
white rolls.
You can also add rice or macaroni.
firstname: Elaine
lastname: Chester
dish: Creamy Fruity Cups-Sugar free
agree: yes
ingredients:
- 1 Cup Crystal Light
- 1 Small Pkg. Sugar free gelatin
- 1 Cup Sour Cream
process: Microwave Crystal Light to boiling; add and dissolve gelatin.
,Cool slightly.
Add sour cream. Chill till set.
firstname: Darlene
lastname: Abbott
dish: Chad's Lasagna
agree: yes
ingredients:
- 2 cans tomatoes, canned (diced, no sugar)
- 2 cans tomato sauce
- 1 can tomato paste
- 2 lbs. ground chuck
- 1 lb. mozzarella cheese, grated
- 8 oz. pkg. whole wheat lasagna
- 1 bell pepper, diced
- 1 lg. onion, diced
- 1 T. garlic, minced
- 1 T. garlic powder
- 2 T. parsley flakes
- 1 t. pepper
- Tony Chachere's seasoning
- 1 t. salt
- 1 (12 oz.) carton cottage cheese
- 1 T. basil
- 1 t. celery flakes
- 1 t. thyme
- 1 t. Italian seasoning
process: Brown ground beef. Drain well. Add onions and peppers and continue
to simmer,
while adding diced tomatoes, tomato sauce, tomato paste, garlic, parsley
flakes, pepper, Tony
Chachere's, salt, basil, celery flakes, thyme, and Italian seasoning.Let
all simmer, 30 min. at
least. Cook whole wheat lasagna(I get mine from a local Winn Dixie - Hodgson
Mill is the brand),
according to pkg. directions. Place half the noodles in 13x9x2 in. baking
dish. Spread half
the meat mixture over the noodles. Add the cottage cheese, spreading over
meat. Add 1/2 the
mozzarella cheese. Repeat layers. Cover with aluminum foil and bake at
375 degrees for 30 minutes.
firstname: Phyllis
lastname: Dugas
dish: Mashed Sweet Potatoes
agree: yes
ingredients:
- 5 sweet potatoes
- 2 tablespoons of margarine
- 1 package of equal
- skim milk
process: Peel and boil sliced sweet potatoes until tender. Drain water
and place in mixing
bowl. Add a spoon full of margarine and mix on high. Add milk bit bby
bit until creamy.
Add one package of equal and mix.
Serve steaming hot.
firstname: TARA
lastname: Urquhart
dish: Artichoke soup
agree: yes
ingredients:
- 1- can of artichokes
- 1- tube of Kraft garlic cheese
- 1- can of cream of mushroom soup
- 1- small onion chopped
- 1- tbsp of butter
- 1- 4oz. can of sliced mushrooms
- Milk
process: Melt butter in dutch oven. Finely chop onions and saute in butter
until transparent.
While that is cooking drain artichokes and SAVEjuices. Cut artichokes
into bite size peices.
Add artichokes and drained mushrooms to onions. Cook briefly . Add garlic
cheese and
artichoke juices and cook until cheese is melted. When cheese is melted
add the cream of
mushroom soup. Cook until well blended. Add milk until it is the consistency
that you like .
Heat until warm.
Enjoy!
hint: the cheese is very strong . You may want to taste after you add
the milk .
Before the milk the soup will be very thick . I usually add at least 1
or 2 cups of
milk to the mixture.
firstname: Kirk
lastname: Cheramie
dish: Kirk's Brisket Vegetable Soup
agree: yes
ingredients:
- 1 whole beef brisket (trimmed)
- several whole bay leaves
- 1/2 cup Lea & Perrins
- 1 can tomato paste
- 2 cans tomato sauce
- 1/4 cup peanut oil
- 3 large yellow onions (diced)
- 2 large green peppers (diced)
- 5-6 stalks celery with leaves attached (diced)
- 1 head of cabbage (cut into two inch squares)
- 1 lb fresh green beans (cut as desired)
- 1 can baby lima beans
- 1 can whole red beans
- 2 cans petite pois
- 1 can navy beans
- salt
- pepper
process: 1. Bake brisket (whole) in covered pan at 350 degrees for 4
hours with 6 cups
of water, bay leaves (on top of meat and in water), red wine vinegar,
Lea & Perrins, salt and pepper.
2. Once meat is cooked, remove meat (reserve stock) and cut into 2 to
3 inch pieces and set
aside. Remove oil from stock and reserve stock.
3. Saute onions, peppers and celery in peanut oil.
Once mixture is slightly browned, add tomato paste and saute for 10 minutes,
stirring frequently to avoid scorching.
4. Place brisket, stock and saute mixture in large soup pot. Add enough
water
to cover entire contents and bring to a boil. Add remaining ingredients,
adding
water as needed to cover entire mixture.
5. Bring to a full boil and then reduce to a slow boil for approximately
1/2 hour.
Take off heat and skim any remaining oil. Serve with home made, stone
ground
whole wheat or grain bread, toasted and buttered (for dipping).
Hint: The soup is better the next day after it has been refrigerated.
Congealed fat
is easier to remove, and spices have a chance to have a romantic affair
overnight.
Serves 10 to 15 anglo saxons or 5 cajuns as a main course.
firstname: Christine
lastname: Perniciaro
agree: yes
ingredients:
- Sweet potatoes
- Seafood boil liquid
process: Cut sweet potatoes into quartets, slices, etc. and boil in the
appropriate
amount of seafood boil liquid seasoning. After they are boiled, drain
and enjoy.
firstname: Joan
lastname: Nesbitt
dish: Pizza Dough
agree: yes
ingredients:
- 1 packet fast-rising yeast
- 1 cup warm water
- 2 Tbsp olive oil
- 1 tsp salt
- 2.5 cups stone ground whole wheat flour
process: Dissolve yeast in water, stir, and wait five minutes. Add oil
and salt, then
flour (a little at a time) and mix until dough forms. Cover with dishtowel
and put in
warm place for 10-15 minutes. Roll dough out onto pizza pan or stone,
add your
favorite toppings (I recommend Hunt's no sugar added spaghetti sauce,
mushrooms,
mozzarella, cheddar, and feta cheeses, and a sprinkle of crushed red pepper
and
Italian seasoning), then bake at 450 degrees for 20 minutes. It's wonderful!
Hot Barbecue Sauce
- 2 Tbsp butter
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1/4 cup tomato sauce
- 2 Tbsp wine vinegar
- 1/4-1/2 tsp Tabasco sauce
- 3 packets sugar substitute (or to taste)
- 1 tsp salt
- 1 tsp dry mustard
- 1/4 cup water
Melt butter in saucepan. Saute onion and garlic until golden. Add remaining
ingredients and bring to boil. Store in covered jar and refrigerate.
Makes 20 Tbsp of sauce
Total grams 11.5
Grams per Tbsp 0.6
Betty Hilton, bhilton@mo-net.com
Pizza Dough
- 1 packet fast-rising yeast
- 1 cup warm water
- 2 Tbsp olive oil
- 1 tsp salt
- 1 tsp sugar
- 2.5 cups stone ground whole wheat flour
Dissolve yeast in warm water, stir, and wait five minutes. Add oil, salt
and sugar.
Stir in flour, a little at a time. Cover bowl with dishtowel and put in
warm place for
10-15 minutes. Then roll dough out onto pizza pan or stone, add your favorite
toppings,
and bake at 450 degrees for 20 minutes. (This recipe makes enough dough
for one
12"-15" pizza, and can be easily doubled to make two at a time.)
Dough can be frozen
for weeks, and thawed 2-3 hours before you wish to use it
Before Sugar Busters, I used to make homemade pizza all the time. I finally
found
a health food store in my area that had stone ground whole wheat flour,
so I decided to
have a pizza party for friends this weekend. I made three regular pizzas
and one pizza
with stone ground wheat and Hunt's no sugar added tomato sauce. My friends
liked
my Sugar Busters pizza best!
I realize the recipe calls for 1 tsp of sugar, but I figured spread out
over a 15" pizza, it
was no big deal (especially if you only eat a couple of slices). You could
experiment
with leaving out the sugar and see if it affects the texture.
Since the authors recommend carbs in moderation, I probably won't eat
pizza very often,
even with this recipe. And next time I make it, I'm going to leave out
the sugar to see
how it does. But it's nice to know I have a tasty alternative for those
times I'm craving pizza.
Joan Nesbitt
nesbittj@centum.utulsa.edu
firstname: Althea
lastname: Kingsmill
dish: Patrick's Lasagna
agree: yes
ingredients:
- 1.5 lbs Italian Sausage (Ask butcher to take out of the casing)
- 1.5 lbs Ground Meat
- 1 box Hodgson Mills Whole Wheat Lasagna Noodles
- Shredded Mozzarella Cheese
- Sliced Mozzarella Cheese
- Parmesan Cheese (grated)
- Romano Cheese (grated)
process: METHOD:
* Boil noodles as per package instructions.
* Combine Italian sausage and ground meat in large pan to cook. Cook
well,
tending the meat frequently.
* In a lasagna dish, start the layering process with a layer of meat.
Use Parmesan
and Romano to season, layer of shredded mozzarella cheese and cover with
noodles.
Continue this process until the dish is full. We have found that alternating
the direction
of the noodles each layer is the best way to create this dish.
* On top layer cover with Sliced Mozzarella Cheese directly on top of seasoned meat.
* Bake in 375 degree oven until dish is bubbly and top layer of cheese is a nice brown color.
NOTE:
No seasoning is necessary, as the Italian sausage adds all the flavor that is needed!
This dish can be prepared and frozen for cooking at a later date ... It is still just as yummy.
firstname: Lorrie
lastname: Toups
dish: Easy Green Beans
agree: yes
ingredients:
- 1 pound round steak cut into serving pieces
- 1 tablespoon canola or peanut oil
- 1 large onion chopped (1cup)
- 1/4 cup unsweetened tomato sauce
- 1 table spoon balsamic vinaigrette dressing
- 1 teaspoons bell pepper flakes
- 1 teaspoon instant beef bouillon
- 1 teaspoon salt
- 1/2 teaspoon dried marjoram leaves
- 1/4 teaspoon pepper
- 1 package (10 oz) frozen green beans or
- 3 cans or equivalent fresh green beans
- 2 cups water
- 1 pkg equal
process: Put all except equal in crook pot in morning before work. Cook
on low
all day. Just before serving add equal.
firstname: Sheila
lastname: Diodene
dish: Eggplant Parmesan
agree: yes
ingredients:
- 1 medium eggplant
- 2 Tbsp. olive oil
- 1/4 cup Parmesan cheese
- 5 or 6 slices of low fat mozzarella cheese
- 1 can Hunts Herb&Garlic spaghetti sauce
- Pam
process: Peel and vertically slice eggplant into 5 or 6 pieces. In large
skillet fry eggplant
in olive oil until slightly brown on each side. Place eggplant on baking
sheet lightly
sprayed with Pam. Spoon about 2 Tbsp. of sauce on eggplant, sprinkle with
Parmesan
cheese and place slice of mozzarella cheese on top. Bake for about 20
min. (until cheese is melted).
firstname: Deborah
lastname: Dorgan
dish: Braised Chicken
ingredients:
- 1/2 cup chicken stock
- 2 whole chicken breasts, spilt and skin removed
- 1 medium onion finely chopped
- 2-3 cloves garlic, minced or mashed
- 1/4 cup dried tomatoes, cut into medium pieces
- 1 cup sliced mushrooms
- 1/2 green or red bell pepper, finely chopped
- 1 tsp. dry mustard
- 1 tsp. dried basil leaves or oregano
- 1/4 cup dry white wine
process: Heat 2 tbsp. stock in a nonstick skillet or lightly coat pan
with nonstick spray.
Brown chicken and set aside. In the same pan, cook onion, garlic, dried
tomatoes and
mushrooms until onion is golden; add pepper and stir-fry 3 to 4 minutes.
Add seasonings,
white wine and remaining chicken stock. Return chicken with its juice
to pan. Cover pan and
cook until chicken is cooked through, 20 to 30 minutes.
PATRICIA CUMMINS, pcummins@bellsouth.net
BBQ Sauce
Here's a recipe from a lo-carb cookbook that I have:
- 2 tbsp butter
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1/4 cup tomato sauce
- 2 tbsp wine vinegar
- 1/4-1/2 tsp Tabasco sauce
- 3 packets sugar substitute (or to taste)
- 1 tsp salt
- 1 tsp dry mustard
- 1/4 cup water
Melt butter in saucepan. Saute onion and garlic. Add remaining ingredients
and bring
to boil. Store in covered jar and refrigerate.
Total Grams 11.5
Grams per tbsp. 0.6
firstname: Toni
lastname: Hollis
dish: Toni's Cajun Seafood Gumbo
agree: yes
ingredients:
- 5-7 tablespoons vegetable oil
- 2 lbs. fresh okra or 2 pkgs.(10 oz.) frozen okra
- 1 lb ham steak
- 2 cups of chopped onion
- 3/4 cup chopped green pepper
- 1/2 cup chopped celery
- 2 tablespoons minced garlic
- 8 cups of water
- 1 1/2 tsp. white vinegar
- 1 cup canned, drained, chopped tomatoes
- 2 lbs. shrimp, peeled and deveined
- 1 lb lump crabmeat
- Seasoning to taste
process: Heat 3 tablespoons of vegetable oil in large Dutch oven over
medium heat. Add okra,
thawed, sliced thin. Cook, stirring frequently until lightly brown, 20
-25 minutes. Add 1 1/2 teaspoons
white vinegar and cook 10 minutes more. Transfer okra to bowl and set
aside. Heat 2 tablespoons
oil in same pot over medium-high heat. Add 1 lb. ham steak, diced, and
cook until brown
7-10 minutes. Transfer ham with slotted spoon to bowl with okra. Add 2
cups chopped onion,
3/4 cup chopped green pepper, 1/2 cup chopped celery and 2 tablespoons
minced garlic to pot.
(May need to add additional oil if seasoning sticks to pot) Cook seasoning
until just tender,
10 minutes. Add 8 cups water, cooked okra, ham, and 1 cup canned, drained,
chopped tomatoes
to Dutch oven. Bring to boil; cover and simmer over low heat for 1 hour.
Add 2 lbs. of shrimp
and cook 10 minutes. Add 1 lb. lump crabmeat. Season with salt, pepper
and hot sauce and cook
until heated through. Can be served without rice or over brown rice. Makes
15 cups.
Great Pizza Dough
- two 12" thin or one 14" thick
- 4 1/2 cups unbleached sifted white all purpose flour
- 1 Tsp salt
- 4 Tbsp olive oil
- 2 pkgs dry yeast
- 1 1/2 cups warm water (110 degrees)
- 2 Tsp light brown sugar
- sprinkling of corn meal
In small bowl, 1/2 c warm water, sugar, yeast and leave 5 mins. Sift
flour, salt. Add oil
and 1 cup water. Add yeast mixture. Knead until elastic and stays together
in a ball. Put into
bowl oiled with olive oil, turn once to coat the dough, cover with clean
towel and let rise
1 1/2 hours in a closet.
Preheat oven to 500 degrees. Sprinkle corn meal in pizza pan or on pizza
board. Roll dough
and put in pan or on board. Add desired toppings. Bake on bottom rack
10-15 mins.
Cooking on a pizza stone is far superior to a pizza pan. Heat the stone
while heating the oven
and use the board (remember the corn meal for easier sliding) to slide
the pizza gently onto the stone.
Helpful Hint
When slicing or dicing onions, start cutting from the top (NOT the root end) to reduce tears.
firstname: Margaret lastname: Brewer
dish: Curried Shrimp and Rice
ingredients:
- 1/2 t. vegetable oil
- 1 lb. medium size peeled shrimp
- 1 1/2 t. curry powder
- 1/2 cup low sodium chicken broth
- 1 (16 oz. bag frozen broccoli, cauliflower & carrots)
- 3/4 cup uncooked brown rice, 1/4 t. salt
- 1 lb. medium size fresh peeled shrimp
process: Heat 1/2 t. oil in non stick skillet over med.-high heat. Add
shrimp & curry powder,
and stir-fry 3 min. Remove shrimp from skillet & set aside. Add chicken
broth & veg. to
skillet; bring to a boil & cook 1 min. Stir in rice and salt; place
shrimp on top of rice mixture.
Cook 15 min. on low heat. Remove from heat and let stand, covered 6 min.
until liquid is
absorbed. Yield 4 servings (serving size 1 1/2 cups) 233 calories a serving.
Rick Winkler, winkler@communique.net
What you need:
Pizza pan or pizza stone (I found that the pan method makes a soggier crust)
SAUCE:
- 1/2 medium onion chopped finely
- As much minced garlic as you like
- 1 14 oz. can of Italian plum tomatoes
- 2 Tbsp. olive oil
- Salt and pepper to taste
- Herbs (oregano, basil and parsley) to taste
(I am sorry that I don't measure spices or herbs but keep adding more
until I say to
myself that if I add more, I will ruin it.
Saute onions and garlic in the olive oil in an a sauce pan until tender.
Add the can of
tomatoes, juice and all and simmer until the tomato breaks up easily with
a fork ( 1 hr. +/-).
Add the seasonings an herbs. Let cool. I have tried processing the sauce
in a food mill or
Cuisinart, but I prefer a chunkier style sauce for pizza.
CRUST:
- 3 cups whole wheat flour
- 1 1/2 tsp. salt
- 1 1/2 Tbsp. wheat gluten (optional)
- 6 oz.water
- 1 package active dry yeast (I use bulk active dry yeast and measure
1/2tsp.) Check
the directions on the package. If it calls for 6 cups of flour per package, use only
1/2 package or double the recipe. - 1 Tbsp. olive oil
Dissolve the yeast in warm (100 - 110 degree F.) water. Mix well the
flour and salt (and
wheat gluten if you choose to use it) in a bowl. Add the yeast and water
and mix into a
dough. Add the olive oil. Knead until you have a smooth dough. Place the
dough into a
lightly oiled bowl and cover until doubled in size. Roll the dough into
a flat circle and top
with sauce, cheese and toppings. Bake in a preheated 450 - 500 degree
F. oven for
10+/- minutes. It is done when the melted cheese starts to turn a light
brown.
Note: I like to mix the dough in a food processer. Dissolve the yeast
in 2 oz. warm water.
Have 4 oz. of ice water and 1 Tbsp. olive oil handy. Add the flour, salt
and gluten to the
bowl with the steel blade. Turn the machine on. Pour the yeast and water
mixture through
the pouring spout. Pour in the ice water through the spout. Immediately
add the olive oil
through the spout. When combined and the dough forms a ball, turn the
machine off and
feel the dough. If the dough feels dry, add a Tbsp. of cold water. If
the dough feels too wet
and sticky, add a heaping Tbsp. of flour. The dough should form a ball
and have some
stickiness but not be a gooey mass. Turn the machine on and continue to
run for 1 min..
Stop the machine, take the dough out, and knead by hand for 5 - 10 sec.
to redistribute the
warm parts of the dough. Place the dough back into the machine and let
run for 1 more min.
The reason for the warm and ice water is that you need warm water to activate
the yeast,
but adding ice water lets you knead the dough in the food processor longer
to develop
the gluten longer without the dough getting too hot in the machine.
Note 2: Once the dough has risen the first time, you can punch it down
for a second rising
(recommended but not necessary), or you can punch it down and put it covered
container
in the refrigerator until the next day. If you refrigerate the dough,
let it come to room temperature
before you roll it out.
Have fun,
Rick Winkler
agree: no
ingredients:
- Fresh asparagus
- zucinni
- yellow squash
- mushrooms
- cherry tomatoes
- red onion
- bell pepper
Marinate: 1/4 cup veg oil, 3 Tbsp lemon juice, 1 tsp Italian seasoning,
1/2 tsps salt, 1/4 tsps pepper, 2 cloves garlic.
process: Place all items and marinade in sealed bag, turning every
30 minutes for up to 6 hours. Grill or saute, UM GOOD !!!
firstname: MARTY J.
lastname: CHABERT
dish: MARTYJ'S STUFFED CHICKENS
agree: yes
ingredients:
- 2 CHICKEN FRYERS
- 2 ONIONS QUARTERED,DICE ONE QUARTER
- 2 SWEET POTATOES QUARTERED,
- 2 LINKS LEAN ANDOUILLE SAUSAGE,
- 2 CUPS COOKED BROWN RICE,
- 2 CONTAINERS SLICED FRESH MUSHROOMS,
- DICE FEW SLICES
- 2 Tbsp. TONYS SEASONING,
- 2 Tbsp. LITE SOY SAUCE
- 2 Tbsp. OLIVE OIL
process: CUT EXCESS FAT FROM CHICKENS, SET ON RACK IN DUTCH
OVEN, ADD ONIONS AND MUSHROOMS. SEASON CHICKENS,MUSHROOMS,
ONIONS AND ADD SOY SAUCE. COVER AND BAKE FOR 1HR.. BOIL
ANDOUILLE FOR 10 MIN. DRAIN,SLICE THEN DICE IN SEPARATE SKILLET.
HEAT OIL,ADD QUARTER ONION DICED AND A FEW SLICES OF MUSHROOMS
DICED WHEN ONIONS AND MUSHROOMS ARE SAUTEED. ADD SAUSAGE .
ADD COOKED RICE,STIR MIXTURE TOGETHER . REMOVE CHICKENS FROM
OVEN AND STUFF, ADD SWEET POTATOES .COOK ADDITIONAL HOUR AND SERVE.
"TALK ABOUT GOOD"
ALTERNATE ADD 2 LINKS OF BOILED SAUSAGE WITH CHICKENS FROM START
firstname: Sylvia
lastname: Marchese
dish: Brown Rice w/Onions
agree: yes
ingredients:
- 4 cups cooked (steamed) brown rice, salted to taste
- 1 large or 2 medium onions, chopped
- 3 tablespoons sun dried tomatoes
- 1 rounded teaspoon of minced garlic*
- 1/8-1/4 cup extra virgin olive oil**
process: Heat olive oil in large frying pan. Saute' onions and sun dried
tomatoes
until onions start to become clear. Add garlic and continue cooking until
tender.
Add cooked rice and mix well.
* Garlic could be omitted, or add as much as you like.
** Add more or less olive, as needed, to saute onions.
NoValue@27.st-louis-013.mo.dial-access.att.net
firstname: colleen
lastname: perkins
dish: c's strawberry smoothie
agree: yes
ingredients:
- 3 scoops no sugar added vanilla ice cream
- 1/2 cup low fat milk
- 1 cup strawberries
- 2 T. equal spoonful
- 1/4 t. almond extract
process: combine all ingredients in blender, process in high until smooth.
firstname: Jill
lastname: Salmon
dish: Taco Salad
agree: yes
ingredients:
- 1/2 lb ground round
- 1 cup chopped onion
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 15 oz can black beans, rinsed and drained
- 2 Tbsp white wine vinegar
- 1 Tbsp lime juice
- 1 tsp chili powder
- 1 tsp vegetable oil
- 1/4 tsp salt
- 1/4 tsp pepper
- Romaine lettuce
- 1 cup shredded Cheddar cheese
- 1 cup diced tomato
- Ripe olives
- Sour cream
- Avocado
process: Brown ground meat and onions. Stir in chili powder, cumin and
beans;
cook until thoroughly heated. Set aside.
Combine vinegar and next 5 ingredients; cover and shake vigorously.
Combine lettuce and vinaigrette. Divide lettuce among 4 plates. Spoon
meat mixture
over lettuce. Top with cheese, tomato, olives, avocado and sour cream.
firstname: Sylvia
lastname: Marchese
dish: Mashed Sweet Potatoes
agree: yes
ingredients:
- Sweet Potatoes
- Butter or Margarine
- Salt/Pepper to taste
- Small amount of Pet Milk
process: Peel and steam sweet potatoes until soft.
Add butter and salt & pepper (I use Tony's seasoning) and mash like regular potatoes.
If not to your liking, add a small amount of Pet milk. Delicious!
firstname: AMBER
lastname: DELANEY
dish: FAST MORNING SHAKE
agree: yes
ingredients:
- 2 CUPS MILK
- 1 SCOOP OF PROTEIN POWDER (8G PROTEIN PER SERVING, NO SUGAR ADDED)
- 4-5 ICE CUBES
- 1/2-1 TSP OF SUGAR-FREE STRAWBERRY OR FRUIT PUNCH DRINK MIX
process: COMBINE ABOVE IN BLENDER AND DRINK.
firstname: Amy K
lastname: Cyrex
dish: mousse stuff
agree: yes
ingredients: l
- large box sugar free chocolate jello pudding mix
- 1 block cream cheese
- 1 cup water
- 1 cup whole cream
- 1tsp vanilla
process: Put all above in a blender or food processor. Blend till creamy.
Great low carb
mousse. I believe it is on the diet. I love it and so does my boyfriend
and he is not
into eating healthy! ANy kind of sugar free jello pudding mix will work.
Banana and
Vanilla work well too!
firstname: Joni
lastname: Williamson
dish: Apple Crisp
agree: yes
ingredients:
- 2 c. Oat Flour and 2/3 c.butter flavor Crisco for crust
- 8-10 Granny Smith Apples, peeled, cored & pared
- 1/2 c. Sugar Twin and 1 t. Cinnamon mixture
- 2-4 T. Butter, sliced thinly
process: Mix flour and Crisco as you would for a pie crust, mixing thoroughly.
Press
1/2 into pie plate for crust. Keep other half for top. Peel and cut up
apples and place into
crust, sprinkling with Sugar Twin/cinnamon mixture and dotting with thin
slices of butter
at each layer. Keep layering until pan is full. Pat out remaining crust
mixture and place
over pie. Bake at 350 degrees about 1-1/2 hours, or until browned. Delicious
by itself,
or topped with sugarless ice cream.
firstname: Debbie
lastname: Tullos
dish: Crayfish Etouffee
agree: yes
ingredients:
- 1 lb. crayfish tails
- 1 onion (chopped)
- 3 pods garlic (minced)
- 1/4 c sweet yellow or red pepper
- 1/8 - 1/4 C Peanut oil
- Tony Chacheries Seasoning to taste
- 1/4 C. Whole Wheat Flour
- 1/2 t basil
- 1/4 t black pepper.
- water
process: Split open package of crayfish and leaving crayfish in the bag,
season with
Tony's Seasoning. Make a roux.(Heat oil in iron pot or large heavy skillet.
Add flour
and stir until dark brown) Add onions, garlic and sweet pepper and cook
until wilted.
Add crayfish, stir well, add all other ingredients and put enough water
to make gravy.
Do not make too thin. Bring to boil, then cook on low heat approximately
10 minutes
until crayfish are done. Serve over brown rice.
RDELG37323@ww-tb43.proxy.aol.com
firstname: CHRISTY
lastname: DELGADO
dish: CRAWFISH PASTA
agree: yes
ingredients:
- 8OZ. VELVEETA LIGHT CHEESE
- 1 STICK SUTTER
- 2 CUPS CHOPPED SEASONINGS (ONIONS,PEPPERS,ETC..)
- 1 LB. PEELED CRAWFISH TAILS
- 2-3 CUPS OF half and half
- 1 LB. COOKED WHEAT PASTA
process: BROWN SEASONINGS IN LARGE SKILLET WITH BUTTER OVER
MED/HIGH HEAT,ADD 1/2&1/2 AND CHEESE, LOWER THE HEAT WHILE
WHILE CHEESE MELTS.ADD CRAWFISH TAILS, BRING THE MIXTURE TO
A BOIL AND THEN POUR THE CREAM MIXTURE INTO A POT WITH THE
COOKED WHEAT PASTA. GARNISH WITH CHOP GR. ONIONS & PARM. CHEESE.
firstname: Miguel
lastname: Delgado
dish: snack
agree: yes
ingredients:
Pepperidge Farm hearty Wheat crackers and philadelphia cream cheese or
slices of
colby and Monterrey Jack. May also use more flavor with cheese such as
Jalapeno cheese.
firstname: Nell
lastname: Hunt
dish: Fresh Pasta Sauce
agree: yes
ingredients:
- 1/2 C. chopped bell pepper
- 1/2 C. chopped celery
- 1/2 C. chopped onion
- 1/4 C. chopped green onion
- 2 large tomatoes, chopped(peeled if desired)
- 2 tsps olive oil
- 1/2 tsp minced garlic
- 1/2 tsp seasoned salt
- 1/2 tsp Italian herb seasoning
- 1/4 tsp pepper
process: In a non-stick skillet, saute bell pepper, onions, celery till
bite tender. Add minced
garlic tomatoes and the seasonings. Heat through and serve over whole
wheat spaghetti or brown rice.
firstname: Sandy
lastname: Trussell
dish: Chili Spiced Bean Salad
agree: yes
ingredients:
- 1 can (16 oz. each):
- red kidney beans (not creamy style)
- black beans
- pinto beans
- garbanzo beans
- 1 thinly sliced celery rib
- 5 thinly sliced green onions, including tops
- 1/4 c. chopped parsley
- 1 4oz. can sliced green chilies
Chili dressing:
- 1/3 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 4 cloves garlic (minced)
- 1 tsp. chili powder
- 1 tsp. Italian seasoning
- 1 tsp. ground cumin
- dash of pepper
process: Blend chili dressing together and place on side. Rinse and drain
each can of beans
with cold water. Place in bowl large and add other the rest of the ingredients.
Then pour
chili dressing over bean mixture and marinate at least 4 hours before
serving. Cover tightly.
The longer you wait, the better it tastes!
SSalmen.aol@ww-td23.proxy.aol.com
firstname: Sandra
lastname: Salmen
dish: Covington Mix
agree: yes
ingredients:
- 1/2 lb of almonds
- 1/2 lb of pumpkin seeds
- 1/2 lb of Bread shops Fruit Sweetened Granola
process: This is a great snack between meals or treat it as a trail mix.
firstname: Judy
lastname: Henneberger
dish: Taco Soup
agree: yes
ingredients:
- 1 pound ground beef
- chopped onions
- 1 can kidney beans
- 1 can pinto beans
- 1 can black beans
- 2 cans stewed tomatoes
- 1 can Rote Tomatoes
- 1 package Ranch Dressing
- 1 package Taco Seasoning
- 1 1/2 cups of water
process: Brown lean ground beef with onions
Add all the ingredients and simmer for 45 minutes
************************************************
By Helen Ball,bolita, bolita@express-news.net
TACO SOUP: Unsure. Although there's no carb and no sugar listed in the
Nutrition Facts
on the Ranch Dressing package, the #1 ingredient is maltodextrin.
COVINGTON MIX: Holy Cow! Is granola "legal." It's usually made
from a mixture of
highly processed grains (at least the ones I've found here in San Antonio)
and frequently
sweetened with grape juice. I'm not familiar with the "Breadshop's"
brand, but you might
want to ask Ms Salmen to send you the full nutritional description of
it.
SPICED BEAN SALAD: OK
FRESH PASTA SAUCE: OK (sounds great, but I'm too lazy for all that work
-- and my
taste buds aren't that sophisticated. I'd prefer to find a sugar-free
one in the jar.)
SNACK: I couldn't find Pepperidge Farm Hearty Wheat Crackers, but I'll
"bet the ranch
" that they're made from "enriched" whole wheat and not
100% whole wheat. I'd want to
have Mr Delgado send you the cracker ingredients on this one.
CRAWFISH PASTA: OK if there's no problem with Velveeta Light. I know
that low-fat
cheeses are higher in carbs than full fat, but I don't know how that relates
to their respective GIs.
APPLE CRISP: Unsure. Two factors here. Does grinding oats increase their
GI (if I understand it,
"rolled" oats are illegal, while cut oats aren't; I'm wondering
if "grinding" oats into flour kicks
their GI up unacceptably.) If Oat Flour is acceptable, I'd still be concerned
about the amount.
As I recall, somewhere in the Web site one of the authors commented that
we should hold our
consumption of flour to about 2 Tbsp per serving of the food in question.
Assuming that this
"crisp" is cut into eighths (par for the course on a pie dessert),
you've got 4 Tbsp of flour per
serving. If Ms Williamson means for this dish to serve 16, then I guess
we're OK.
(I sure HOPE it's legal, 'cause it sounds wonderful.)
MOUSSE STUFF: Unsure. The Jell-o box says 0% sugar, but there are couple
of concerns for
me: (1) First ingredient = modified food starch. (Carb count per serving
is 8 grams and from
reviewing the ingredient list, the starch is about the only thing that
can cause that. I think food
starch has a high GI, doesn't it?) (2) second ingredient is cocoa ...
and I'm unclear as to which
chocolates are "legal." I know Bakers Unsweetened Chocolate
is OK, but I don't know about
cocoa? (3) Third ingredient = maltodextrin (from corn). (Once again, this
issue of when is
maltodextrin OK and when is it a "no no" rears it's head.)
FAST MORNING BREAK: Unsure. There are a bunch of protein powders on the
market, and
a few of them get creative with their contents. Being sugar free is one
thing, but being starch
free is another thing I understand we should watch for. Also the question
of what else is in the
sugar-free drink mix. Many of these mixes use fruit juice. You might want
to ask Ms Delaney
to let you see the ingredients.
SWEET POTATOES: OK
TACO SALAD: OK
C'S STRAWBERRY SMOOTHIE: OK
BROWN RICE WITH ONIONS: OK
MARTYJ'S STUFFED CHICKEN: OK
VEGGIE MEDLEY: OK
I didn't try any of the recipes; just took a quick "look see" at the contents. Hope this was helpful.
Suggestion? In the future, ask folks submitting recipes to include an
in-depth listing of the actual
ingredients of the "component" foods (at least down as far as
the authors think might impact the GI rating.)