This issue "K" 05-20-2010
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Index
1. Kasha
and Beef Supper
2. Kebab
Marinovat (Marinated Lamb Kebab)
3. Kentucky Pie Recipe
4. Kfc
Cole Slaw
5. KK's Lemon Squares
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1. Kasha and Beef Supper
Kudos for Kasha
Kasha is made from buckwheat, a whole grain. Eating at
least 2 to 3 servings of whole grains daily is
recommended. Look for the word "whole" to be
sure you get the whole grain.
Go for the grains! Kasha (roasted buckwheat groats) adds
nutty flavor and chewy texture to this simple skillet
supper. From eatbetteramerica.
Prep Time:25 min
Start to Finish:25 min
makes:4 servings
2 cups ProgressoŽ beef flavored broth (from 32-oz
carton)
1 cup uncooked kasha (roasted buckwheat groats)
1/2 lb extra-lean (at least 90%) ground beef
8 medium green onions, sliced (1/2 cup)
1 large stalk celery, sliced (1 cup)
1 can (14.5 oz) Muir GlenŽ organic diced tomatoes with
basil and garlic, undrained
1/4 teaspoon black pepper
Dash crushed red pepper flakes
1. In 2-quart saucepan, heat broth to boiling. Stir in
kasha. Cover; cook over medium heat about 7 minutes or
until tender. Drain if needed.
2. Meanwhile, in 10-inch nonstick skillet, cook beef,
onions and celery over medium heat 8 to 10 minutes,
stirring occasionally, until beef is thoroughly cooked;
drain.
3. Stir tomatoes, black pepper and crushed red pepper
into beef mixture. Heat to boiling; reduce heat. Cover;
simmer 5 minutes. Stir in kasha; heat through.
Nutritional Information 1 Serving: Calories 220
(Calories from Fat 50); Total Fat 6g (Saturated Fat 2g,
Trans Fat 0g); Cholesterol 35mg; Sodium 800mg; Total
Carbohydrate 27g (Dietary Fiber 4g, Sugars 5g); Protein
17g Percent Daily Value*: Vitamin A 15%;
Vitamin C 15%; Calcium 6%; Iron 15% Exchanges: 1
1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1 1/2
Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Source: Eat Better America
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2. Kebab Marinovat (Marinated Lamb Kebab)
Categories: Lamb, Jewish, Afghan, Grilled
Yield: 6 Servings
2 lb Boneless lamb steak; cut into 1-in cubes
3 md Onions; quartered
1 ts Salt
1 ts Ground cuminseed
1/4 ts Pepper
1/4 c Cognac; arak, or dry red wine
Mix everything together & marinate for 1 to 1-1/2
hrs. This distributes flavors & tenderizes meat.
Put 4 pieces of lamb alternating w/onion quarters on
each metal skewers. Grill over charcoal, traditional
method, for 10 mins, or to taste: rare, medium, or
well-done. Serve warm w/other Afghan foods.
Souce: Sephardic Cooking" by Copeland Mark -- 600
Recipes Created in Exotic Sephardic Kitchens from
Morocco to India -- Copyright 1992 Published by Donald
I. Fine, Inc., New York, N.Y. D. Pileggi
Recipe by: Mark Copeland
Posted to bbq-digest by wight@odc.net
on Oct 4, 1998, converted by MM_Buster v2.0l.
Source: FreeGroup.net
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3. Kentucky Pie Recipe
Indulge in a tempting slice
From, "To
Market, To Market ...A Collection of Kentucky
Recipes," published in cooperation with your Daily
InBox newsletter.
INGREDIENTS:
1 unbaked pie shell (10-inch)
1/2 cup butter
5 eggs
3 cups packed brown sugar
1/2 cup cream or milk
1 teaspoon vanilla
Pinch of salt
TO PREPARE:
1. Cream butter, eggs, and sugar. Add
remaining ingredients. Mix until smooth.
2. Pour into pie shell. Bake.
Temperature: 325 degrees
Time: 25 to 40 minutes
SERVINGS: 6 - 8
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4. Kfc Cole Slaw
Categories: Side dishes
Yield: 1 Servings
4 1/2 ts Tarragon vinegar
6 1/2 tb Vegetable oil
3/4 c Chopped onion
2 1/2 c Miracle Whip salad dressing
1 c Sugar
2 Carrots
2 Heads of cabbage
Mix oil, onions and sugar. Add Tarragon vinegar. Fold in
Miracle Whip. Pour over grated carrots and cabbage. Fold
in well. Refrigerate in an air-tight covered dish. Best
if made the night before serving.
The tarragon is the secret seasoning. Enjoy. Shelly (Rusty's
Wife)
Recipes sent to me from Bill, wight@odc.net
Source: FreeGroups.net
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5. KK's Lemon Squares
Servings: 12
Preparation Time: 10 min.
Cooking Time: 40 min.
Ingredients:
1/4 cup flour
1 cup butter
2 Tbs. powdered sugar
2 cup sugar
1/3 cup fresh lemon juice
1/4 cup flour
4 egg
1/2 tsp. baking powder
2 Tbs. powdered sugar
This Recipe is considered:
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Combine first 3 ingredients and
pour into a greased 9 x 13 inches baking pan. Bake for
15-20 minutes, or until golden. In a bowl, combine next
5 ingredients until smooth. Pour over baked crust and
bake for 25-30 minutes. Cool, cut into squares, and
sprinkle with powdered sugar.
Per Serving: calories 391, fat 16.3g, calories from fat
37%, protein 4.3g, cholesterol 103.8mg, dietary fiber
0.6g
Nutrients Exchanges
Calories 391 Milk Exchanges 0.0
Protein 4.3g Vegetable Exchanges 0.0
Carbohydrates 56.9g Fruit Exchanges 0.0
Dietary Fiber 0.6g Bread Exchanges 1.0
Sugar 40.2g Other Carbohydrates/Sugar Exchanges 2.4
Fat Total 16.3g Lean Meat Exchanges 0.3
Saturated Fat 10.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 5.3g Fat Exchanges 3.2
Poly-unsaturated Fat 0.9g
% Calories from Fat 37%
Cholesterol 103.8mg
Sodium 21.6mg
Vitamins Minerals
Vitamin A 170.8IU Calcium 24.8mg
Thiamin (B1) 0.4mg Copper 0.3mg
Riboflavin (B2) 0.3mg Iron 1.5mg
Niacin (B3) 1.5mg Magnesium 7.1mg
Vitamin B6 0.2mg Manganese 0.6mg
Vitamin B12 0.2mcg Phosphorus 69.2mg
Vitamin C 3.1mg Potassium 76.0mg
Vitamin E 0.9IU Selenium 12.1mcg
Folate 13.9mcg Sodium 21.6mg
Pantothenic Acid 0.3mg Zinc 0.6mg
Source: Nubella
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