This issue "K"  
05-20-2010 

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I hope you enjoy the recipes!

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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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