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March 5, 2013
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Asparagus Salad With Pecans

24 Asparagus spears, fresh medium-sized
6 Red leaf lettuce; leaves
6 tb light mayonnaise
2 Tablespoons Pecans; chopped

Bring large pot of water to boil. Wash asparagus and snap off tough bottoms of stems. When water is boiling, add asparagus and let water return to a boil. Cook about 3 minutes, until asparagus is crisp but tender. Remove asparagus, run it under cold water, and refrigerate to chill. At serving time, line six salad plates with lettuce
and arrange four spears on each. Top salads with 1 tb light mayonnaise and sprinkle with 1 ts chopped pecans.
Makes 6 Servings

Calories: 41; Carbohydrate 9g; Protein: 3g; Fat: 2g; Fiber 2g
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Broccoli Salad With Vinaigrette Dressing

3 Cups Broccoli florets; and peeled peeled stems
1/3 Cup Vegetables oil
1 Tablespoon Wine vinegar
1 Clove Garlic; minced
1/4 Cup Orange juice
1 Teaspoon Dijon mustard
1/4 Cup Grated carrot

Steam the broccoli just until fork-tender. In Large bowl, combine the oil, vinegar, garlic, orange juice, and mustard. Mix well. Add the broccoli to the dressing and toss to combine. Serve warm or at room temperature. Sprinkle the grated carrot over the top before serving.
Makes 4 servings.

Calories 58; Protein: 2g; Carbohydrate: 8g; Fat: 6g; Sodium 47mg Fiber 2g
Source: Quick & East Diabetic Menus by Betty Wedman
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Carrot Casserole

2 Cups Carrots; mashed cooked
2 Tablespoons Low-fat process American cheese (1/2 oz)
1 Egg
1/2 Cup Skim milk
1/2 Teaspoon Salt
1/8 Teaspoon Pepper
Vegetable cooking spray

Combine all ingredients, except cooking spray; stir well. Pour mixture into a 1 1/2 casserole dish coated with cooking spray. Bake at 325F for 40 minutes or until thoroughtly heated.

Calories: 59; Carbohydrate: 9gm; Protein: 3gm; Fat: 1gm; Sodium 317mg;
Source: The ALL NEW Cookbook for Diabetics and Their Families
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Chicken Cacciatore
Makes 2 Servings

2 Large Chicken Breasts
1 Can Tomato sauce
4 Ounces Mushrooms;(sliced)
1/2 Medium Onion; chopped
1 Teaspoon Oregano
1 Teaspoon Salt
1/4 Teaspoon Garlic powder
1/4 Teaspoon Pepper

Place chicken in 8x8" baking dish (if a whole chicken is used, use a dish appropriate for one layer of chicken). Mix all other ingredients and pour over chicken. Cover with waxed paper and microwave on high for 9-10 minutes. Re-arrange chicken and recover with wax paper and cook 6-10 minutes or until chicken is tender. Rest 8-10 minutes covered to carry over cook.

This is really good served with cooked spaghetti noodles.

Calories 200; carbohydrate 8 g; protein 22 g; fat 9 g Fiber 1g
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Chili Chicken
2 Servings

1 Tablespoon Virgin Olive oil
2 Cloves Garlic; minced
3 Bell peppers; red green; yellow cut into strips
2 Medium Onions, sliced
1 Teaspoon Cumin; ground
1-1/2 Teaspoons Leaf oregano
2 Teaspoons Fresh hot chili pepper or 1 Teaspoon Dried hot pepper flakes
12 Ounces Chicken breasts; skinned And boneless
3 Tablespoons Fresh lemon juice
1/4 Teaspoon Salt
1/2 Teaspoon Black pepper
2 Tablespoons Fresh parsley; chopped

In a large non-stick skillet, heat oil, add garlic and cook 1 munute. Add bell strips, sliced onion, cumin, oregano, and chile. Mix, cover, and cook over medium heat 10 minutes. Slice chicken in 1/2" strips and sprinkle with lemon juice. Add vegetables; stir. Cook, covered, medium heat 10 minutes more. Stirring occasionally. Add salt and
pepper and garnish with parsley.

Calories: 174 Cholesterol: 60mg; Carbohydrate: 6g; Protein: 23g; Sodium 168mg; FAT: 6g
Source: Light and Easy Diabetes Cuisine by Betty Marks
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"Cream of" Substitute
Does anyone have a
low Carb substitute for the various canned soups? I have the following low-carbs foods available to try:
Heavy Cream, but only 2 tablespoons a meal.
So if the dish served 12, I could use 24 TBLS
Cream Cheese
Powdered sweeteners.
Pieces of chicken,
Chicken or Beef broths

And can buy any other low Carb items needed.
Can anyone help me, I want to try making a casserole without the canned condensed soups.

The cream of Broccoli and other high vitamin K foods are out for me.
Help, bill, Alb.

Judy in Alaska thanks for the
Cherry Bars recipe. I bake up some blueberry ones today. They were very dense but good. My husband liked them
as well.
Dee in Canada

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Pot Roast Soup
Servings: 6

1 tablespoon vegetable oil
1 tablespoon butter
1 medium onions, chopped
2 celery stalks, chopped
2 medium carrots, chopped
3 large garlic cloves, chopped
½ pound cremini mushrooms, quartered
1 tablespoon fresh thyme, chopped
2 tablespoons sherry
4 cups canned low sodium beef broth (or homemade)
2 tablespoons tomato paste
1-1/2 cups leftover pot roast, shredded into large chunks plus any leftover gravy
Dash of Worcestershire sauce
Kosher salt and freshly ground black pepper, to taste
Fresh chopped parsley, for garnish

Heat oil and butter in a large soup pot over moderate heat. Add onions, celery, carrots, mushrooms, and garlic and sauté until tender and lightly browned, about 5 minutes. Add thyme and cook, stirring, for 1 minute. Add sherry and stir up any bits that have stuck to the bottom of the pan. Stir in broth, tomato paste, and meat. Simmer, stirring occasionally, about 25 minutes. Taste for seasoning and add Worcestershire and salt and pepper. Serve in a warmed soup bowl sprinkled with chopped parsley.
Bren in North Louisiana
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Tuna Burger
4 servings

1/4 teaspoon pepper
1 clove garlic, minced
1 1/2 teaspoon prepared horseradish
1 tablespoon fresh lemon juice
1 tablespoon chopped pimento (optional)
1/2 cup finely chopped celery
1/2 cup finely chopped onion
2 large eggs, lightly beaten
1/2 cup breadcrumbs
2 6-ounce cans solid white tuna, drained
1 tablespoon olive oil

In a large bowl, combine the tuna, breadcrumbs, and egg, and stir lightly. Add the onion, celery, pimento (if using), lemon juice, horseradish, garlic and pepper, and mix again. Form the mixture into four patties. Heat the oil in a nonstick skillet over medium heat and cook the patties, covered, until golden brown. Carefully flip the patties and cook the other side for 5 minutes. Finish baking in the oven until golden brown.
Bren in North Louisiana
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Squash Casserole

2 c. Cooked squash with onions, salt and pepper to taste
1 can cream of chicken soup
Ritz crackers

Cook squash with small amount of onion; salt and pepper to taste. Heat cream of chicken soup. In casserole dish, place a layer of Ritz cracker crumbs, pour half of cooked squash, then half of cream of chicken soup; add more cracker crumbs, remaining squash and soup. Bake in oven at 400 degrees for 45 minutes.
Makes 4 servings
Bren in North Louisiana
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Here is a recipe I've had for many years, but had forgotten about, until I ran across it the other day again, so made it for supper, and it was so good. Hubby said I could make that anytime!

Mexican Beef Casserole

1 lb. lean ground beef
1 medium onion, chopped
1 clove garlic, crushed or minced ( use 2 cloves)
Salt, to taste
1/2 tsp. ground cumin
1 can (15 oz.) diced tomatoes, undrained
1 can (8 oz.) tomato sauce
1 can (4 oz.) chopped green chilies, drained
1-1/4 cups Bisquick baking mix
3/4 cup yellow cornmeal
2/3 cup milk
2 tbsp. sugar
2 tbsp. shortening
1 egg
1 cup shredded Cheddar cheese

Cook and stir hamburger, onions and garlic; drain. Stir in salt, cumin, canned tomatoes with juice, tomato sauce and chilies. Heat to boiling and reduce heat to medium. Cook, uncovered, stirring occasionally for 15 minutes. Heat oven to 400º and prepare dough.

Mix Bisquick, cornmeal and sugar and cut in shortening with pastry blender. Add milk and egg and stir in till moistened. Spread in a greased 3 quart casserole dish (I used a 9x13 inch baking pan). Spoon beef mixture over dough and top with shredded cheese. Bake, uncovered, at 400º about 25 to 30 minutes, until the dough is cooked through on the bottom.
Judy (in Alaska)
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for Karen:

Ruby Punch

2 bottles ( 4/5 qt. each) red burgundy, chilled
1 cup ruby port
1/2 c, cherry brandy (Kirsch)\
Juice of 6 oranges
1/2 c. fine granulated sugar
2 bottles ( 28 oz. each) carbonated water, chilled
Fresh fruit

Mix all ingredients, except last two. Pour over block of ice in punch bowl. Just before serving, add carbonated water and decorate with fruit.
Makes 5 quarts.
Athena in DE

Passion Punch
Empty 1 tub Crystal Light Raspberry Ice Drink Mix in large pitcher. Add 2 c. each cranberry juice cocktail and water; stir well. Refrigerate until chilled. Stir in 1/2 bottle sparkling water or club soda just before serving. Pour over frozen raspberries in champagne glasses.
Athena in DE
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Easy Minute Microwave Cheese Straws
1 slice of American cheese

Cut in half. Cut in half again. Cut each half in halves. Cut each of those halves in half. Keep going until you have 32 slim slices of cheese.

Carefully arrange on a sheet of parchment paper. Microwave for 45 seconds. Let cool. Slide into a bowl or a bag. Enjoy!

Calories: 86, Carbohydrates: 1 g, Protein: 5 g, Fat: 6.8 g
Bill, Alb
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Red Lobster Parrot Bay Coconut Shrimp (Clone)

This is a delicious way to make shrimp. The sweet coconut adds a nice touch to this shrimp.

1/2 pound large shrimp (butterfly the shrimp)
1 cup sweetened coconut flakes
1 cup plain bread crumbs
1/4 cup cornstarch (for mixing with coconut and bread crumbs)
1/2 cup Pina Colada mix
3 tablespoons Captain Morgan Spiced Rum
1 tablespoon powdered sugar
1/2 cup cornstarch

Mix bread crumbs, 1/4 cup cornstarch, and coconut in a deep bowl and set aside.
Combine pina colada mix, powdered sugar and rum in a small mixing bowl and set aside.

Place 1/2 cup cornstarch in a separate bowl. Heat oil for deep frying. Oil is ready for frying shrimp with it reaches 375 degrees. Coat shrimp first in cornstarch, then in the piÒa colada mix, then dust shrimp in bread crumbs/coconut mixture.

For the second coating, place back into pina colada mix, then again into coconut, and then the bread crumb mixture. Place prepared shrimp carefully into hot oil. Fry until golden brown; remove from fryer and drain.

Serve with Red Lobster Pina Colada Dipping Sauce.

Red Lobster Pina Colada Dipping Sauce (Clone)

1 cup Pina Colada mix (Major Peters mix was used)
1/4 cup water
2 tablespoon crushed pineapple, drained
1 tablespoon + 1 teaspoon sweetened coconut flakes
3 tablespoons + 1 teaspoon powdered sugar
1-1/2 teaspoon cornstarch
3 teaspoon cold water

Mix together Pina Colada mix, water, crushed pineapple, coconut, and powdered sugar in a sauce pan. Heat on medium-low temperature until sauce begins to simmer, stirring frequently. Let mixture simmer slowly 10-12 minutes.

Mix cornstarch and cold water together; add to sauce and blend well. Let mixture simmer for 3-5 minutes longer while stirring during and after adding cornstarch.

Remove from heat and bring to room temperature. Sauce is served at room temperature with Parrot Bay Rum Shrimp.
Bill, Alb
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Red Lobster Shrimp Scampi (Clone)

Cook time: 10 minutes
Serves: 4

Red Lobster Shrimp Scampi is a dish that has been served at the Red Lob star for a long time. This makes two large portions or 4 appetizer portions.

1 cup white wine
1/2 cup unsalted butter (do not use margarine)
3 teaspoons minced garlic
1 pound shrimp, peeled and de-veined

Bake at 350-degree oven for about 6 to 7 minutes. Be careful not to overcook the shrimp. The shrimp is done when it has turned pink.
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Old Time Beef Stew
Servings: 6

2 lb stew beef
2 tablespoon vegetable oil
2 cup water
1 teaspoon Worcestershire sauce
1 clove garlic, peeled
1 or 2 bay leaves
1 medium onion, sliced
1 teaspoon salt
1 teaspoon sugar
1/2 teaspoon pepper
1/2 teaspoon paprika
dash ground allspice or ground cloves
3 large carrots, sliced
4 red potatoes, quartered
3 ribs celery, chopped
2 tablespoon cornstarch

Brown meat in hot oil. Add water, Worcestershire sauce, garlic, bay leaves, onion, salt, sugar, pepper, paprika, and allspice. Cover and simmer 1 1/2 hours. Remove bay leaves and garlic clove. Add carrots, potatoes, and celery. Cover and cook 30 to 40 minutes longer. To thicken gravy, remove 2 cups hot liquid. Using a separate bowl, combine 1/4 cup water and cornstarch until smooth. Mix with hot liquid and return mixture to pot. Stir and cook until bubbly.
Bren in North Louisiana
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Smothered Chicken
Servings: 4

1 cup all-purpose flour
1/2 teaspoon garlic powder
Salt and black pepper
1 whole chicken (31/2 pounds), rinsed, patted dry and cut into 8 pieces
4 tablespoons (1/2 stick) butter
1 small yellow onion, chopped
1 small green bell pepper, chopped
1-1/2 cups whole milk

In a wide, shallow bowl, whisk together the flour, garlic powder, and ½ teaspoon each salt and black pepper. Lightly sprinkle the chicken all over with salt and black pepper. Dip each piece of chicken in the flour mixture, shaking off any excess flour. (Set any leftover flour aside to use in step 3)

In a large skillet with a lid, melt the butter over medium-high heat. Add the chicken and cook, turning occasionally, until golden brown all over, 8 to 10 minutes. Transfer the chicken to a paper towel-lined plate to drain.

Add the onion and bell pepper to the skillet and cook, stirring, until softened, about 5 minutes. Stir in 3 tablespoons of the reserved flour mixture and cook, stirring, for 1 minute. Slowly whisk in the milk and 1/2 cup water. Simmer until the sauce has thickened and is nice and creamy, about 5 minutes.

Return the chicken to the pan. Cover the pan and simmer on low heat until the chicken is tender, about 30 minutes. Bring to the table right there in the skillet.
Bren in North Louisiana
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Lubbock, Texas 79499

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