Index
1. Navy
Bean Stew
2. NECTAR OF NECTARINES
3. New England Clam Chowder Quiche
4. No
Bake Chocolate Cookies
5. NUTMEG FRENCH TOAST
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1. Navy Bean Stew
Servings: 4
Preparation Time: 10 min.
Cooking Time: 35 min.
Ingredients:
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
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2. NECTAR OF NECTARINES
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
raspberries.
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
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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
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4. No Bake Chocolate Cookies
Servings: 16
Preparation Time: 15 min.
Cooking Time: 5 min.
Ingredients:
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
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5. NUTMEG FRENCH TOAST
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Breads
Breakfast
Kooknet
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 475øF. 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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