Index
1. Falafel
2. Famous Fruit Punch
3. Fettuccine al Fresco
4. Fit
For a King Baked Beans
5. Fudgy
Casserole a la Mode
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1. Falafel
Servings: 7
Preparation Time: 15 min.
Cooking Time: 5 min.
Ingredients:
2 Lbs. canned garbanzo beans, drained and rinsed
1 cup onion, chopped
1 tsp. garlic, minced
1/2 cup fresh parsley, chopped
1 tsp. jalapeno pepper, minced or to taste
1 tsp. ground cumin
1 tsp. baking powder
4 tsp. vegetable oil
6 whole wheat pita
2 cup iceberg lettuce, shredded
1 cup tahini
2 lemon, juiced
2 clove garlic, peeled
1/2 cup coolwater
4 tsp. vegetable oil
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine garbanzo beans, onion, garlic, parsley, cilantro,
jalapeno pepper, cumin, baking powder, and salt and pepper (to
taste if desired) in food processor fitted with a metal blade,
using quick on-and-off turns. Do not puree. Cover, place in
refrigerator, and chill for 30 minutes. When chilled, form
garbanzo mixture into patties 2-0/1 inches round and about 0-3/4
inch thick. Set aside. Heat oil in deep-sided frying pan over
high heat. When hot, carefully lower patties into hot oil a few
at a time using a
slotted spoon. Fry for about 3 minutes, turning frequently,
until patties are golden. Drain on a paper towel. Cut pitas in
half. Place two falafel in each pocket and sprinkle with lettuce
and drizzle with tahini sauce. To make tahini sauce, place
tahini, lemon juice, garlic and salt in food processor fitted
with metal blade. Process until smooth, adding enough water to
make a thin sauce. Cover and refrigerate until ready to use.
Adapted from "The Bean Cookbook" by Judith Choate,
1992, Kenan Books, Inc. Courtesy American Dry Bean Board.
Per Serving: calories 582, fat 26.7g, calories from fat 41%,
protein 20.1g, cholesterol 0.0mg, dietary fiber 19.4g
Nutrients Exchanges
Calories 582 Milk Exchanges 0.0
Protein 20.1g Vegetable Exchanges 0.5
Carbohydrates 72.6g Fruit Exchanges 0.2
Dietary Fiber 19.4g Bread Exchanges 3.8
Sugar 4.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 26.7g Lean Meat Exchanges 0.0
Saturated Fat 3.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 9.6g Fat Exchanges 5.9
Poly-unsaturated Fat 13.7g
% Calories from Fat 41%
Cholesterol 0.0mg
Sodium 409.8mg
Vitamins Minerals
Vitamin A 31.9IU Calcium 174.5mg
Thiamin (B1) 1.1mg Copper 1.1mg
Riboflavin (B2) 0.7mg Iron 7.3mg
Niacin (B3) 3.7mg Magnesium 169.0mg
Vitamin B6 0.6mg Manganese 1.7mg
Vitamin B12 0.0mcg Phosphorus 440.4mg
Vitamin C 24.8mg Potassium 461.4mg
Vitamin E 3.9IU Selenium 28.4mcg
Folate 75.8mcg Sodium 409.8mg
Pantothenic Acid 0.7mg Zinc 4.8mg
Source: Nubella
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2. Famous Fruit Punch
Servings: 25
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
4 cup ginger ale
3 cup apple cider
2 cup orange juice
2 cup cranberry juice cocktail
1-1/2 cups pineapple juice
1-1/2 cups apricot nectar
1-1/4 cups lemon juice
2/3 cup sugar
1/3 cup grenadine syrup
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Combine all ingredients, mixing well. Chill before serving.
Per Serving: calories 112, fat 1.1g, calories from fat 9%,
protein 0.5g, cholesterol 0.0mg, dietary fiber 0.3g
Nutrients Exchanges
Calories 112 Milk Exchanges 0.0
Protein 0.5g Vegetable Exchanges 0.0
Carbohydrates 28.8g Fruit Exchanges 0.9
Dietary Fiber 0.3g Bread Exchanges 0.0
Sugar 27.7g Other Carbohydrates/Sugar Exchanges 1.3
Fat Total 1.1g Lean Meat Exchanges 0.0
Saturated Fat 0.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.4g Fat Exchanges 0.0
Poly-unsaturated Fat 0.3g
% Calories from Fat 9%
Cholesterol 0.0mg
Sodium 9.8mg
Vitamins Minerals
Vitamin A 24.4IU Calcium 11.1mg
Thiamin (B1) 0.7mg Copper 0.7mg
Riboflavin (B2) 0.4mg Iron 0.5mg
Niacin (B3) 0.3mg Magnesium 7.2mg
Vitamin B6 0.4mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 9.5mg
Vitamin C 25.0mg Potassium 133.6mg
Vitamin E 0.1IU Selenium 0.2mcg
Folate 9.5mcg Sodium 9.8mg
Pantothenic Acid 0.5mg Zinc 1.0mg
Source: Nubella
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3. Fettuccine al Fresco
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
1 Tbs. vegetable oil
1/2 cup cooked ham or turkey ham, diced, optional
1/2 cup mediumonion\cooked, chopped
1/8 tsp. garlic powder, or 1 clove, minced
3 cup spaghetti sauce with mushrooms
1/4 cup fresh parsley, chopped, or 1 Tbs. dried flakes
4 cup fettuccine or spaghetti, cooked, hot
1/4 cup grated Parmesan cheese
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Heat oil in a saucepan over medium heat. Cook ham, onion and
garlic powder 4-5 minutes, stirring often, or until onion is
tender. Add spaghetti sauce and parsley. Heat through,
stirring occasionally. Serve over fettuccine. Sprinkle with
cheese.
Per Serving: calories 619, fat 9.0g, calories from fat 13%,
protein 24.2g, cholesterol 12.9mg, dietary fiber 6.1g
Nutrients Exchanges
Calories 619 Milk Exchanges 0.0
Protein 24.2g Vegetable Exchanges 3.5
Carbohydrates 111.9g Fruit Exchanges 0.0
Dietary Fiber 6.1g Bread Exchanges 6.3
Sugar 5.4g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 9.0g Lean Meat Exchanges 0.3
Saturated Fat 2.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.0g Fat Exchanges 0.8
Poly-unsaturated Fat 4.6g
% Calories from Fat 13%
Cholesterol 12.9mg
Sodium 1000.0mg
Vitamins Minerals
Vitamin A 202.7IU Calcium 118.8mg
Thiamin (B1) 2.9mg Copper 1.0mg
Riboflavin (B2) 0.9mg Iron 7.0mg
Niacin (B3) 12.8mg Magnesium 104.6mg
Vitamin B6 0.5mg Manganese 1.3mg
Vitamin B12 0.2mcg Phosphorus 333.4mg
Vitamin C 28.5mg Potassium 1000.0mg
Vitamin E 6.5IU Selenium 79.7mcg
Folate 48.7mcg Sodium 1000.0mg
Pantothenic Acid 1.4mg Zinc 2.5mg
Source: Nubella
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4. Fit For a King Baked Beans
Servings: 8
Preparation Time: 15 min.
Cooking Time: 160 min.
Ingredients:
3 slice bacon, chopped
1-1/2 cups onion, chopped
3 Tbs. fresh ginger root, minced
3 clove garlic, minced
2 Lbs. canned Great Northern beans, or Navy beans, drained and
rinsed
1/2 cup dark brown sugar, packed
1/2 cup light molasses
1/2 cup salsa tomato ketchup
1/2 cup apple cider
1 Tbs. Dijon mustard
4 gingersnap cookie
1/2 tsp. dried thyme leaves
1/2 tsp. ground allspice
2 bay leaf .
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Fry bacon until crisp in medium skillet; drain bacon thoroughly
on paper towels. Discard all but 1 teaspoon bacon fat; add
onions, ginger root and garlic to skillet and sauté until
tender, 4-5 minutes. Mix all ingredients in 2-quart casserole.
Bake, covered, at 300° F for 2 hours; bake, uncovered, for 30
minutes. Discard bay leaves. Courtesy American Dry Bean Board.
Per Serving: calories 420, fat 3.2g, calories from fat 7%,
protein 19.5g, cholesterol 2.3mg, dietary fiber 15.9g
Nutrients Exchanges
Calories 420 Milk Exchanges 0.0
Protein 19.5g Vegetable Exchanges 0.6
Carbohydrates 83.9g Fruit Exchanges 0.1
Dietary Fiber 15.9g Bread Exchanges 3.0
Sugar 36.9g Other Carbohydrates/Sugar Exchanges 2.0
Fat Total 3.2g Lean Meat Exchanges 0.1
Saturated Fat 0.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.4g Fat Exchanges 0.2
Poly-unsaturated Fat 0.8g
% Calories from Fat 7%
Cholesterol 2.3mg
Sodium 290.2mg
Vitamins Minerals
Vitamin A 16.3IU Calcium 210.1mg
Thiamin (B1) 0.9mg Copper 0.9mg
Riboflavin (B2) 1.7mg Iron 6.4mg
Niacin (B3) 2.0mg Magnesium 172.3mg
Vitamin B6 0.6mg Manganese 1.3mg
Vitamin B12 0.0mcg Phosphorus 397.2mg
Vitamin C 7.7mg Potassium 1000.0mg
Vitamin E 1.5IU Selenium 11.0mcg
Folate 225.8mcg Sodium 290.2mg
Pantothenic Acid 0.8mg Zinc 2.2mg
Source: Nubella
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5. Title: Fudgy Casserole a la Mode
Yield: 8 Servings
Categories: Desserts
Ingredients:
3 Blocks (3 oz)
Hershey's Baking Chocolate
1/2 c + tbs. butter or margarine,
softened
1 1/2 c Sugar
3 Eggs
1 1/2 ts Vanilla
3/4 c Sifted all-purpose flour
3/4 c Chopped pecans
Vanilla ice-cream
Melt baking chocolate in top of a double boiler over
simmering water.
Remove from heat. Beat in butter or margarine,
sugar, eggs and vanilla.
Blend in flour; add chopped pecans. Pour into buttered 1
or 1/2 quart
casserole. Bake at 350F for 55 minutes. Spoon
into individual dishes and
serve warm with ice cream. Makes 6 - 8 servings. Typed in
MMFormat by
cjhartlin@msn.com Source: Best Recipes.
Posted to MM-Recipes Digest by "Cindy Hartlin"
on Sep 15, 1998
Source: Steve's Recipe Database
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