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Index
1. Navajo
Fry Bread
2. Nectarine Berry Ice
3. New England Cod
4. Not-So-Sinful
Brownies
5. Nut
Loaf with Cheese Sauce
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1. Navajo Fry Bread
Categories: Breads, Ethnic
Yield: 12 Servings
2 c Unbleached flour
1/2 ts Salt
1/2 c Instant dry milk
1 tb Baking powder
1 1/2 tb Solid shortening
3/4 c Water
Vegetable oil for frying
Butter, honey, and fresh lemon juice
-- Taco Filling---
1 lb Ground beef
1/2 c Onion, chopped
1/2 ts Salt
Pepper to taste
2 cn (15 oz) ranch or chili-style beans, undrained
4 c (16 oz) cheddar cheese, shredded
1 cn (4 oz) green chilies, diced
2 Tomatoes, chopped
Lettuce, shredded
Salsa
Mix dry ingredients; cut in shortening as for pastry. Add
water gradually, mixing to form a firm ball. Divide into 12
balls; let rest, covered, for 10 minutes. Roll each ball into
6-in. circle. Cut a 1/2 in. diameter hole in center of each
circle. Heat 1 in. oil in Dutch oven to 400o. Slip each circle
into oil; fry each side about 1 minute or until puffed and
golden. Drain. If desired, serve warm with butter, honey and
lemon juice. Or, to make tacos, brown beef, onion, salt and
pepper; drain. Stir in beans; cook 5 minutes. Place fry bread
on baking pan; spread each with 1/2 cup taco mixture. Sprinkle
with cheese and chilies. Bake at 350o until cheese melts.
Serve with tomato, lettice and salsa. Yield: 12 fry breads.
Recipe by: Thelma Tyler, Dragoon, Arizona (Taste of Home
Special Posted to MC-Recipe Digest V1 #604 by hister@juno.com
(Iris E. Dunaway) on May 10, 1997
Source: FreeGroups.net
------------------------------------------------------
2. Nectarine Berry Ice
Servings: 6
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
3/4 cup apple juice, or white grape juice
1 cup red raspberries, pureed
5 ripe nectarine, pureed
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
In large bowl, combine all ingredients. Freeze in freezer
container or in ice cream maker according to manufacturer's
directions. Thirty minutes before serving, process in food
processor and refreeze until serving. Source: 5 A Day
Per Serving: calories 92, fat 1.8g, calories from fat 18%,
protein 1.7g, cholesterol 0.0mg, dietary fiber 3.6g
Nutrients Exchanges
Calories 92 Milk Exchanges 0.0
Protein 1.7g Vegetable Exchanges 0.0
Carbohydrates 22.1g Fruit Exchanges 1.5
Dietary Fiber 3.6g Bread Exchanges 0.0
Sugar 18.9g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 1.8g Lean Meat Exchanges 0.0
Saturated Fat 0.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.5g Fat Exchanges 0.0
Poly-unsaturated Fat 0.5g
% Calories from Fat 18%
Cholesterol 0.0mg
Sodium 0.9mg
Vitamins Minerals
Vitamin A 103.8IU Calcium 13.5mg
Thiamin (B1) 0.4mg Copper 1.2mg
Riboflavin (B2) 0.8mg Iron 0.4mg
Niacin (B3) 1.6mg Magnesium 15.6mg
Vitamin B6 0.6mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 26.5mg
Vitamin C 12.8mg Potassium 357.8mg
Vitamin E 2.0IU Selenium 1.4mcg
Folate 10.4mcg Sodium 0.9mg
Pantothenic Acid 0.5mg Zinc 1.4mg
Source: Nubella
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3. New England Cod
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
Ingredients:
1 Lbs. cod fillets
2 tsp. oregano, or 2 Tbs. fresh, chopped
1/8 tsp. salt (optional)
4 tsp. olive oil
1 Lbs. zucchini\cooked, sliced
1 largered onion\cooked, thinly sliced
1 clove garlic, minced
3 tomato\cooked, cut into wedges
3/4 tsp. basil, or 1 Tbs. fresh, chopped
2 Tbs. lemon juice
This Recipe is considered:
Low Sdium
Cooking Directions:
Season cod fillets with oregano, salt and pepper to taste.
Heat oil in a heavy nonstick skillet over medium heat. Saute
fillets 4-5 minutes per side, or until fish flakes easily.
Transfer to a platter and keep warm. Reduce heat to medium and
saute zucchini, onion, and garlic 3-4 minutes, or until onion
is softened. Add remaining ingredients and saute 2-3 minutes
longer, or until tomatoes are softened. Serve vegetables with
cod.
Per Serving: calories 235, fat 7.3g, calories from fat 28%,
protein 29.7g, cholesterol 60.8mg, dietary fiber 4.4g
Nutrients Exchanges
Calories 235 Milk Exchanges 0.0
Protein 29.7g Vegetable Exchanges 2.1
Carbohydrates 17.2g Fruit Exchanges 0.0
Dietary Fiber 4.4g Bread Exchanges 0.3
Sugar 10.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 7.3g Lean Meat Exchanges 0.0
Saturated Fat 1.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 4.5g Fat Exchanges 0.9
Poly-unsaturated Fat 1.3g
% Calories from Fat 28%
Cholesterol 60.8mg
Sodium 96.9mg
Vitamins Minerals
Vitamin A 99.5IU Calcium 79.8mg
Thiamin (B1) 1.4mg Copper 2.2mg
Riboflavin (B2) 1.1mg Iron 2.0mg
Niacin (B3) 1.3mg Magnesium 47.8mg
Vitamin B6 1.9mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 97.6mg
Vitamin C 33.4mg Potassium 1000.0mg
Vitamin E 1.8IU Selenium 1.4mcg
Folate 43.5mcg Sodium 96.9mg
Pantothenic Acid 0.4mg Zinc 0.6mg
Source: Nubella
------------------------------------------------------
4. Not-So-Sinful Brownies
Servings: 24
Preparation Time: 15 min.
Cooking Time: 25 min.
Ingredients:
1/4 cup vegetable oil
3 oz. unsweetened chocolate
1-1/4 cups granulated sugar
1/2 cup applesauce
4 egg white\cooked, lightly beaten or 2 whole eggs, lightly
beaten
1 tsp. vanilla extract
1 cup quick or old fashioned oatmeal, uncooked
1 cup all purpose flour
1 tsp. baking powder
1/4 tsp. salt (necessary)
2 Tbs. powdered sugar (optional)
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Lightly spray bottom only of a 13 x 9
inch baking pan with nonstick cooking spray. Combine oil and
chocolate in a saucepan over low heat. Simmer until chocolate
is melted, stirring frequently. Remove from heat and cool
slightly. Add sugar and applesauce and mix well. Stir in egg
whites or eggs and vanilla and mix well. Combine oatmeal and
next 3 ingredients in a bowl. Add to applesauce mixture and
mix well. Spread evenly in prepared pan. Bake 22-25 minutes or
until center is almost set and edges pull away from sides of
pan. Do not overbake. Cool completely. Sprinkle with powdered
sugar just before serving, if desired. Cut into bars. Store
loosely covered.
Per Serving: calories 115, fat 4.4g, calories from fat 34%,
protein 2.0g, cholesterol 0.0mg, dietary fiber 1.1g
Nutrients Exchanges
Calories 115 Milk Exchanges 0.0
Protein 2.0g Vegetable Exchanges 0.0
Carbohydrates 18.1g Fruit Exchanges 0.0
Dietary Fiber 1.1g Bread Exchanges 0.4
Sugar 11.1g Other Carbohydrates/Sugar Exchanges 0.7
Fat Total 4.4g Lean Meat Exchanges 0.0
Saturated Fat 1.4g Very Lean Meat/Protein Exchanges 0.1
Mono-unsaturated Fat 1.1g Fat Exchanges 0.8
Poly-unsaturated Fat 1.9g
% Calories from Fat 34%
Cholesterol 0.0mg
Sodium 43.1mg
Vitamins Minerals
Vitamin A 0.8IU Calcium 14.8mg
Thiamin (B1) 0.1mg Copper 0.2mg
Riboflavin (B2) 0.1mg Iron 0.7mg
Niacin (B3) 0.4mg Magnesium 17.9mg
Vitamin B6 0.1mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 51.6mg
Vitamin C 0.1mg Potassium 79.7mg
Vitamin E 1.6IU Selenium 4.0mcg
Folate 2.7mcg Sodium 43.1mg
Pantothenic Acid 0.1mg Zinc 0.3mg
Source: Nubella
------------------------------------------------------
5. Nut Loaf with Cheese Sauce
Servings: 12
Preparation Time: 20 min.
Cooking Time: 100 min.
Ingredients:
1-1/3 cups cracked wheat or brown rice
2-1/2 cups water
4 cup almonds
3/4 cup vegetable stock or water
3/4 cup onion\cooked, chopped
2 large carrot\cooked, grated
2 celery rib, finely chopped
1/4 cup parsley, minced
3/4 cup unsalted butter
1/2 cup all purpose flour
2 tsp. ground coriander
2 cup 2\% milk
2 cup half and half
1 cup Gruy\`ere cheese\grated, grated
This Recipe is considered:
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Combine cracked wheat and water in a
heavy saucepan. Bring to a boil over high heat. Reduce heat to
low. Cover saucepan and simmer 30-40 minutes or until grain is
tender and water is absorbed. Remove from heat and set aside.
Place almonds in a baking pan. Toast in oven 7-8 minutes,
shaking pan occasionally, or until almonds just begin to turn
brown. Remove from heat and let cool. Transfer almonds to a
food processor or blender and chop. Set aside. Combine
stock, onion, carrots, celery and parsley in a heavy nonstick
skillet over medium high heat. Saute about 5 minutes, or until
liquid is evaporated and vegetables are tender. Remove from
heat and set aside. Combine wheat, almonds and vegetable
mixture in a bowl and mix thoroughly. Melt half the butter in
a heavy saucepan over medium heat. Add 3 Tbs. flour and
coriander and whisk constantly 1-2 minutes or until mixture
just begins to turn golden. Very gradually whisk in milk.
Simmer, whisking constantly 3-4
minutes or until mixture is thickened. (Do not boil.) Remove
from heat and season with salt to taste. Stir into
wheat-vegetable mixture and spread evenly in a deep buttered
baking dish. Bake 40-50 minutes until mixture is golden and
set. Serve with mushroom gravy. Melt remaining butter in a
small saucepan over medium heat. When bubbly, stir in
remaining flour to combine. Gradually stir in half and half.
Cook 4-5 minutes, stirring constantly until sauce thickens.
Remove from heat. Stir in cheese
and salt and pepper to taste until cheese is melted. 15
minutes prior to end of baking nut loaf, pour cheese sauce
over nut loaf.
Per Serving: calories 542, fat 41.7g, calories from fat 69%,
protein 16.7g, cholesterol 58.9mg, dietary fiber 7.4g
Nutrients Exchanges
Calories 542 Milk Exchanges 0.3
Protein 16.7g Vegetable Exchanges 0.6
Carbohydrates 28.8g Fruit Exchanges 0.0
Dietary Fiber 7.4g Bread Exchanges 0.8
Sugar 7.9g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 41.7g Lean Meat Exchanges 1.6
Saturated Fat 14.6g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 20.9g Fat Exchanges 7.9
Poly-unsaturated Fat 6.2g
% Calories from Fat 69%
Cholesterol 58.9mg
Sodium 112.8mg
Vitamins Minerals
Vitamin A 653.9IU Calcium 322.3mg
Thiamin (B1) 0.8mg Copper 1.3mg
Riboflavin (B2) 0.8mg Iron 3.2mg
Niacin (B3) 3.4mg Magnesium 166.9mg
Vitamin B6 0.7mg Manganese 1.9mg
Vitamin B12 0.4mcg Phosphorus 422.8mg
Vitamin C 4.1mg Potassium 591.1mg
Vitamin E 16.3IU Selenium 13.8mcg
Folate 44.6mcg Sodium 112.8mg
Pantothenic Acid 0.8mg Zinc 2.7mg
Source: Nubella
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