CraftE's Recipe Club
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"E" 11-20-08
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Index
1. Easy
Fragrant Rice
2. Eggless
Chocolate Cake
3. Eggplant and Black Bean Casserole
4. Eggs
Benedict
5. Energizer
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1. Easy Fragrant Rice
Servings: 4
Preparation Time: 5 min.
Cooking Time: 20 min.
Ingredients:
1 cup chicken stock
1 cup water
1 cup long grain white rice
1 clove garlic, minced
3 Tbs. fresh parsley, minced
2 tsp. lemon peel, grated
This Recipe is considered:
Low
Fat
Low Cholesterol
Cooking Directions:
Bring stock and water to a boil in a saucepan over high heat.
Stir in rice and immediately reduce heat to low. Cover pan and
simmer 20 minutes or until rice is tender and liquid is
absorbed. Remove from heat and let stand 5 minutes, covered.
Add remaining ingredients and fluff with a fork before
serving.
Per Serving: calories 181, fat 0.6g, calories from fat 3%,
protein 4.7g, cholesterol 0.0mg, dietary fiber 0.8g
Nutrients Exchanges
Calories 181 Milk Exchanges 0.0
Protein 4.7g Vegetable Exchanges 0.0
Carbohydrates 37.9g Fruit Exchanges 0.0
Dietary Fiber 0.8g Bread Exchanges 2.2
Sugar 0.4g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 0.6g Lean Meat Exchanges 0.2
Saturated Fat 0.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.3g Fat Exchanges 0.0
Poly-unsaturated Fat 0.2g
% Calories from Fat 3%
Cholesterol 0.0mg
Sodium 199.9mg
Vitamins Minerals
Vitamin A 14.7IU Calcium 23.4mg
Thiamin (B1) 0.5mg Copper 0.8mg
Riboflavin (B2) 0.4mg Iron 2.4mg
Niacin (B3) 2.8mg Magnesium 14.5mg
Vitamin B6 0.2mg Manganese 0.6mg
Vitamin B12 0.1mcg Phosphorus 74.6mg
Vitamin C 5.3mg Potassium 126.3mg
Vitamin E 0.3IU Selenium 7.3mcg
Folate 9.4mcg Sodium 199.9mg
Pantothenic Acid 0.6mg Zinc 0.8mg
Source: Nubella
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2. Title: Eggless Chocolate Cake
Yield: 15 Servings
Categories: Cakes,
Desserts
Ingredients:
2 c Water
1/2 c Vegetable oil
1 tb White vinegar
2 ts Vanilla extract
3 c Flour
1 1/2 c Sugar
1/2 c Unsweetened cocoa
1 1/2 ts Baking soda
1/2 ts Salt
Vegetable cooking spray
2 ts Powdered sugar
Combing 1st 4 ingredients in a large bowl. Separately
combine flour and
next 4 ingredients, stir well. Add flour mixture to
water mixture. Beat at
low speed on an electric mixer until well blended. Beat
an additional 1 min
at high speed. Pour batter into a 13X9X2" pan
coated with cooking spray.
bake at 350F for 35min or until a wooden toothpick
inserted in center of
cake comes out clean. Cool completely in pan on a wire
rack. Sprinkle
powdered sugar over top of cake. Yield 15 3X2-1/2 inch
pieces.
Posted to MM-Recipes Digest V4 #2 by "Kendig - von
Fehrn"
on Jan 4, 1999
Source: Steve's Recipe Database
------------------------------------------------------
3. Eggplant and Black Bean Casserole
Servings: 4
Preparation Time: 15 min.
Cooking Time: 25 min.
Ingredients:
4 tsp. vegetable oil
1-1/2 tsp. cumin seed
1-1/2 tsp. fennel seed
1/2 tsp. whole black peppercorn, cracked
2 smallonion\cooked, sliced
12 clove garlic, thickly sliced
2 tsp. dry mustard
1 tsp. chili pepper flakes
1 tsp. turmeric, or curry powder
1 tsp. salt (optional)
3/4 Lbs. eggplant, cut into 2 x .5 inch pieces
1-1/2 cups Italian style peeled tomatoes, coarsely chopped
1 Lbs. canned black beans, rinsed and drained
2 Tbs. cilantro or parsley, chopped
This Recipe is considered:
Low
Cholesterol
Cooking Directions:
Heat oil in a heavy nonstick skillet or flameproof casserole
over high heat. Cook cumin seed 15 seconds or until dark
brown. Stir in fennel and
pepper. Immediately add onions and garlic and reduce heat to
medium high. Saute 5 minutes, stirring frequently, until
onions and garlic are
golden. Stir in next 4 ingredients. Add eggplant and reduce
heat to medium. Cook 5 minutes, stirring occasionally, until
eggplant softens. Stir
in tomatoes and simmer 5 minutes, stirring constantly, until
tomatoes are hot. Stir in black beans. Reduce heat to low and
simmer 5 minutes or until
sauce thickens. Sprinkle with cilantro.
Per Serving: calories 231, fat 8.5g, calories from fat 33%,
protein 10.3g, cholesterol 0.0mg, dietary fiber 12.1g
Nutrients Exchanges
Calories 231 Milk Exchanges 0.0
Protein 10.3g Vegetable Exchanges 2.9
Carbohydrates 37.2g Fruit Exchanges 0.0
Dietary Fiber 12.1g Bread Exchanges 1.3
Sugar 12.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 8.5g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.5g Fat Exchanges 1.0
Poly-unsaturated Fat 5.1g
% Calories from Fat 33%
Cholesterol 0.0mg
Sodium 244.2mg
Vitamins Minerals
Vitamin A 74.3IU Calcium 122.6mg
Thiamin (B1) 1.2mg Copper 1.2mg
Riboflavin (B2) 0.8mg Iron 4.2mg
Niacin (B3) 2.1mg Magnesium 75.3mg
Vitamin B6 2.3mg Manganese 0.9mg
Vitamin B12 0.0mcg Phosphorus 193.5mg
Vitamin C 23.6mg Potassium 882.0mg
Vitamin E 4.3IU Selenium 4.4mcg
Folate 96.1mcg Sodium 244.2mg
Pantothenic Acid 0.7mg Zinc 1.2mg
Source: Nubella
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4. Eggs Benedict
Servings: 8
Preparation Time: 10 min.
Cooking Time: 5 min.
Ingredients:
8 slice Canadian bacon
4 English muffin, split, toasted and buttered
1/2 Lbs. hollandaise sauce mix
vinegar
8 egg
Cooking Directions:
Heat a heavy nonstick skillet over medium high heat. Cook
bacon 1-2
minutes per side or until browned and heated throughout. Top
each muffin half with a slice of cooked bacon. Set aside and
keep warm. Prepare
sauce according to package directions. Bring a deep skillet of
water with 1 tsp. vinegar to a gentle boil. Break an egg into
a small bowl. Set aside.
Using a spoon, vigorously swirl simmering water into a small
circle to create a funnel-like effect. Gently slip egg into
the swirling funnel of
water. (This helps keep the egg from breaking up). Repeat
process with remaining eggs and poach 3-4 minutes or until
eggs reach desired
doneness. Using a slotted spoon, remove eggs from water and
let drain briefly. Arrange eggs over bacon. Spoon hollandaise
sauce over top and serve.
Per Serving: calories 231, fat 9.2g, calories from fat 36%,
protein 17.3g, cholesterol 215.0mg, dietary fiber 0.9g
Nutrients Exchanges
Calories 231 Milk Exchanges 0.0
Protein 17.3g Vegetable Exchanges 0.0
Carbohydrates 15.8g Fruit Exchanges 0.0
Dietary Fiber 0.9g Bread Exchanges 1.0
Sugar 2.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 9.2g Lean Meat Exchanges 0.8
Saturated Fat 3.9g Very Lean Meat/Protein Exchanges 1.1
Mono-unsaturated Fat 4.0g Fat Exchanges 1.5
Poly-unsaturated Fat 1.3g
% Calories from Fat 36%
Cholesterol 215.0mg
Sodium 957.0mg
Vitamins Minerals
Vitamin A 111.1IU Calcium 90.2mg
Thiamin (B1) 0.8mg Copper 0.5mg
Riboflavin (B2) 0.6mg Iron 1.8mg
Niacin (B3) 4.1mg Magnesium 19.2mg
Vitamin B6 0.4mg Manganese 0.4mg
Vitamin B12 0.9mcg Phosphorus 242.3mg
Vitamin C 0.1mg Potassium 251.4mg
Vitamin E 1.0IU Selenium 28.6mcg
Folate 35.3mcg Sodium 957.0mg
Pantothenic Acid 1.0mg Zinc 1.4mg
Source: Nubella
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5. Title: Energizer
Yield: 2 Servings
Categories: Beverages
Ingredients:
2 pk Carnation Instant
Breakfast Powder; any flavor
16 oz Skim Milk
2 Bananas
2 tb Peanut Butter
Place all ingredients in a blender and blend until
smooth.
Per serving: 414 calories, 10 g fat, 17 g protein, 4 mg
cholesterol, 70 g
carbohydrates, 304 mg sodium.
Note: This is a great high-energy drink when you've
missed a meal or
when you're trying to add some high-powered calories to
build muscle. It
is well-rounded in nutrients and will help you meet you
high-performance
nutritional needs.
Source: San Francisco Examiner, 19 July 1995 Typed by
Katherine Smith
Kook-Net: The Shadow Zone IV - Stinson Beach, CA
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
Source: Steve's Recipe Database
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