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1. Navy Bean Stew
3. New England Clam Chowder Quiche
4. No Bake Chocolate Cookies
1. Navy Bean Stew

Preparation Time: 10 min.
Cooking Time: 35 min.

2 tsp. olive oil
1/4 cup onion, chopped
1 clove garlic, minced
1 Lbs. canned navy beans, rinsed and drained
1/2 cup vegetable or chicken stock
1 Tbs. sage, crumbled
2 Tbs. celery leaves, chopped
2 tsp. lemon juice

This Recipe is considered:
Low Cholesterol
Low Sodium

Cooking Directions:
Heat oil in a heavy saucepan over medium heat. Saute onion and garlic 3-4 minutes or until onion softens. Add beans, stock, sage, and celery leaves. Cover saucepan and simmer 25-30 minutes, stirring occasionally. Remove cover and simmer 5-10 minutes or until thickened. Stir in lemon juice and pepper to taste.

Per Serving: calories 162, fat 3.7g, calories from fat 21%, protein 8.5g, cholesterol 0.0mg, dietary fiber 5.9g

Nutrients Exchanges
Calories 162 Milk Exchanges 0.0
Protein 8.5g Vegetable Exchanges 0.2
Carbohydrates 26.8g Fruit Exchanges 0.0
Dietary Fiber 5.9g Bread Exchanges 1.7
Sugar 5.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 3.7g Lean Meat Exchanges 0.0
Saturated Fat 1.2g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.0g Fat Exchanges 0.4
Poly-unsaturated Fat 0.5g
% Calories from Fat 21%    
Cholesterol 0.0mg
Sodium 43.7mg
Vitamins Minerals
Vitamin A 11.5IU Calcium 97.0mg
Thiamin (B1) 1.2mg Copper 0.3mg
Riboflavin (B2) 0.5mg Iron 3.6mg
Niacin (B3) 0.2mg Magnesium 61.8mg
Vitamin B6 0.9mg Manganese 0.7mg
Vitamin B12 0.0mcg Phosphorus 109.8mg
Vitamin C 2.5mg Potassium 557.0mg
Vitamin E 0.8IU Selenium 0.3mcg
Folate 78.1mcg Sodium 43.7mg
Pantothenic Acid 0.2mg Zinc

Source: Nubella

Recipe By     :
Serving Size  : 1    Preparation Time :0:00
Categories    : Beverages                        Fruits

   Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    3                    Nectarines -- up to 4 peeled & sliced, to make 1 cup slices
      1/2   c            Orange juice -- fresh
    1       tb           Lemon juice
    1       tb           Sugar
    1       c            Cracked ice

   Try this also with peaches, blueberries, blackberries, strawberries or
   Place all the ingredients in a blender and blend for 1 minute at medium
   speed until smooth.
   SERVING: 1 TALL GLASS SOURCE: _Drinks Without Alcohol_ by Jane Brandt

Source: RecipeSource
3. New England Clam Chowder Quiche

Recipe By     :
Serving Size  : 1    Preparation Time :0:00
Categories    :
   Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    1                    unbaked pastry shell -- pricked lightly (9-- inch)
      1/2  pound         bacon -- cooked and crumbled
    1      can           Snows clam chowder -- (15 oz.)
    4                    eggs -- slightly beaten
      1/2  cup           finely chopped onion
      1/2  cup           sour cream
    2      teaspoons     parsley flakes -- or fresh parsley
      1/2  teaspoon      pepper
    4      slices        American cheese

Bake crust 8 minutes in 400 degree oven. Remove shell. Reduce heat to 325 degre
es. In bowl combine bacon, chowder, eggs, onion, sour cream, parsley and pepper
; mix well. Pour about 2/3 of mixture into baked shell. Arrange cheese slices o
n top. Pour remaining mixture over cheese. Bake at 325 degrees for 50-55 minute
s or until set. Cool 20 minutes before cutting and serving. Recipe from One Mi
llion Recipes CD

busted by Judy R.

Source: RecipeSource
4. No Bake Chocolate Cookies

Preparation Time: 15 min.
Cooking Time: 5 min.

1/2 cup unsalted butter
1/4 cup cocoa
2 cup sugar
1/2 cup milk
1-1/2 tsp. vanilla extract
3-1/2 cups quick oatmeal

This Recipe is considered:
Low Cholesterol
Low Sodium

Cooking Directions:
Combine first 4 ingredients in a large heavy saucepan over medium-high heat. Bring to a soft boil. Remove from heat. Stir in vanilla, then oats. Drop by tablespoonfuls on wax paper and let harden.

Per Serving: calories 225, fat 6.9g, calories from fat 28%, protein 3.4g, cholesterol 16.6mg, dietary fiber 2.3g

Nutrients Exchanges
Calories 225 Milk Exchanges 0.0
Protein 3.4g Vegetable Exchanges 0.0
Carbohydrates 38.0g Fruit Exchanges 0.0
Dietary Fiber 2.3g Bread Exchanges 0.8
Sugar 25.7g Other Carbohydrates/Sugar Exchanges 1.5
Fat Total 6.9g Lean Meat Exchanges 0.0
Saturated Fat 4.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.2g Fat Exchanges 1.2
Poly-unsaturated Fat 0.6g
% Calories from Fat 28%    
Cholesterol 16.6mg
Sodium 5.8mg
Vitamins Minerals
Vitamin A 57.6IU Calcium 22.0mg
Thiamin (B1) 0.2mg Copper 0.2mg
Riboflavin (B2) 0.1mg Iron 1.1mg
Niacin (B3) 0.3mg Magnesium 34.1mg
Vitamin B6 0.1mg Manganese 0.9mg
Vitamin B12 0.0mcg Phosphorus 103.1mg
Vitamin C 0.1mg Potassium 97.0mg
Vitamin E 0.4IU Selenium 6.5mcg
Folate 6.7mcg Sodium 5.8mg
Pantothenic Acid 0.3mg Zinc 0.8mg

Source: Nubella

Recipe By     :
Serving Size  : 4    Preparation Time :0:00
Categories    : Breads                           Breakfast

   Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    2       tb           Butter
    5       lg           Eggs
    1       tb           Sugar
    1 1/2   c            Milk
      1/4   ts           Nutmeg
      1/4   ts           Cinnamon
      1/4   ts           Salt
   10       sl           Day-Old Bread
                         Powdered Sugar
                         Jelly and Sour Cream
                         -----GINGERED SYRUP-----
    2       c            Maple Syrup
      1/3   c            Orange Juice
    1       t            Ground Ginger

   Preheat oven to 475F. and generously butter 2 large
   baking sheets. In blender or with a whisk beat eggs,
   sugar, milk, nutmeg, cinnamon and salt. Pour into
   shallow dish; dip bread into egg mixture, allowing as
   much egg as possible to be absorbed. Arrange on cookie
   sheets and bake about 5 minutes on each side. Combine
   all ingredients for the syrup and gently heat. Dust
   the French toast with powdered sugar and serve with
   the syrup, jelly, and sour cream.
   Source: Medford Mail Tribune, 20 December 1994 Typed
   by Katherine Smith Kook-Net: The Shadow Zone IV -
   Stinson Beach, CA
Source: RecipeSource

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