1 Box Quick Brown Rice

– (Vegetable and Herb) 2 tb Vegetable oil

1/2 md Onion; thinly sliced

2 Celery stalks; chopped

1 Green bell pepper; chopped

1 Fresh apple; chopped OR…

1/2 c -Chopped dried apples

1/4 c Raisins

1/4 c Water

2 ts Curry powder

Cook contents of box according to package directions.
While rice
is cooking, saute vegetables until barely tender (3 to 5 minutes).
Stir in the apples, raisins and water.
Cover and steam for a few
minutes until the raisins are softened.
When the rice is done, add
it and the curry powder to the vegetables.
Stir gently until well
mixed.
Let sit a few minutes for the flavors to mingle.
Add salt or
tamari soy sauce to taste.
Source: Arrowhead Mills “Quick Brown
Rice” tri-fold Copyright 1987 Arrowhead Mills, Inc.
(Reprinted with
permission) Electronic format courtesy of: Karen Mintzias

1/2 c Finely chopped onion

2 tb Margarine

1 c Bulgur wheat

2 Bouillon cubes

– (chicken-flavored) 2 c Water

1 Orange; juiced (about 1/4 c)

Sherry 1/2 c California Dried Figs

– (finely chopped) 3 tb Sesame seeds or pine nuts

1 ts Finely grated orange peel

Saute onion in margarine until soft.
Stir in wheat to coat with
margarine.
Add low fat chicken bouillon cubes and water.
Measure
orange juice and add enough sherry to make 1/2 cup.
Add to pilaf.
Cover and simmer over low heat for 35 minutes.
Five minutes before
serving, stir in figs, sesame seeds or pine nuts and orange peel.
Cover to complete cooking.
Makes 4 to 6 servings.
Each serving
contains about: Calories 248, Fat 6.97G, Sodium 378MG, Cholesterol
0.400MG, Protein 6.06G, Carbohydrates 40.1G, Fiber 9.43G Source:
Fabulous Figs The Fitness Fruit Reprinted with the permission of
The California Fig Advisory Board Electronic format courtesy of
Karen Mintzias

3 c Summer squash;

1/4 c Evaporated milk;

2 ts Butter(I used Margarine)

Salt & pepper to taste Peel and cut squash into small
pieces.
Place in sauce pan with small amount of water.
Bring to a
boil; reduce heat and simmer until squash is crisp-tender.
Drain.
Beat squash with rotary beater; add evaporated milk and butter.
Beat until light and fluffy.
Add salt and pepper.
Food Exchanges
per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 68 Source:
The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O’Brion and her Meal-Master

2 lb Brussels sprouts

1/2 c Dry red wine

3 tb Honey

1 1/2 tb Soy sauce

2 tb Margarine

1/2 c Water

1 1/2 ts Cornstarch

Trim stems from sprouts & cut an X into the base.
In a small
bowl, combine wine, honey & soy sauce.
Over moderate heat, melt
margarine in a 3 qt pot.
Add wine mixture, water & sprouts.
Stir & cook, covered, at a gentle simmer for 15 minutes,
stirring occasionally.
Uncover & cook another 10 minutes.
Dissolve cornstarch in a small amount of water.
Stir into the pot
& cook another 5 minutes.
Remove from heat & serve from a
serving casserole.

2 lg Yams (1 lb.
each); boiled,

- peeled & sliced 1/4″ thick 2 Oranges; peeled &
sliced

3/4 c California Dried Figs

– sliced crosswise — into fourths 1/4 c Walnut pieces

1/4 c Margarine; melted

2 tb Honey

1 ts Grated orange peel

Arrange yam slices, oranges and figs in an 8″ round baking pan.
Sprinkle with walnuts.
Combine melted margarine, honey and orange
peel.
Pour over all.
Cover with foil; bake in a 350 F.
oven for 30
minutes, until bubbly.
Each serving contains about: Calories 342,
Fat 9.27G, Sodium 108MG, Cholesterol 0MG, Protein 4.18G,
Carbohydrates 65.0G, Fiber 8.47G Source: Fabulous Figs The Fitness
Fruit Reprinted with the permission of The California Fig Advisory
Board Electronic format courtesy of Karen Mintzias

1 1/2 lb New potatoes

1 ea Broccoli head, stem included

5 lg Carrots, sliced in small

– rounds 1 sm Cauliflower, coarsely choppe

1 md Onion, coarsely chopped

1/2 c Ghee

If potatoes are very small, leave them whole: if not quarter
them.
Remove tough outer fibre of the broccoli stalk.
Chop the
whole thing.
Steam over boiling water the potatoes, broccoli stem,
carrots & cauliflower.
After 10 minutes, add the broccoli
florets & steam for a few more minutes.
Vegetables should be
just tender.
Meanwhile, in a heavy skillet, saute the onions in
half the ghee until they are transparent.
Mix in the steamed
vegetables except the broccoli florets.
Cover & cook for 6 to 8
minutes, stirring frequently.
Add broccoli & cook another 5
minutes.
Heat remaining ghee & pass around at the table.
Serve
with injera.