ThriftyFun Recipes - October 4, 2005

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Thank you Margaret, Mara and Terri for today's recipes!

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Today's newsletter contains:

Recipe Requests:

• Veggie Recipes

Today's Recipes:

• Low Cal and No Sugar Jello Salad
• Slow-Cooked Beef Barley Vegetable Soup
• Cranberry 7 Up Freeze
• High-Fiber Wheat Bran and Oats Pancakes
• Tacoli
• Saucy Shrimp and Scallops
• German Style Beans

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Recipe Requests

Veggie Recipes

Can anyone give me recipes for vegetables? I only eat potatoes and corn doused in butter and salt. I try to sneak peas in casseroles when I make them. But I would like to try some new things. I really hate the taste of most veggies, but I want to eat healthier and set a good example for my daughter. She won't eat them either.

Thanks for your help!
Jessiworm

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Today's Recipes

Low Cal and No Sugar Jello Salad

Yield: 12 servings

Ingredients

• 1 can (8 ounces) unsweetened crushed pineapple in juice, undrained
• 1 package (0.6 ounces) sugar-free lemon, lime, or orange-flavored gelatin
• 1/4 teaspoon salt
• 1-1/2 cups thinly sliced, or shredded, cabbage
• 1/2 cup chopped celery
• 1/2 cup shredded carrot
• 1/4 cup chopped red, or green, bell pepper
• 1/4 - 1/2 cup sliced pimiento-stuffed olives
• Lettuce leaves
• 3/4 cup fat-free mayonnaise

Directions

Drain pineapple, reserving juice. Prepare gelatin in large bowl according to package directions, adding salt and using reserved pineapple juice as part of the liquid.

Mix pineapple, cabbage, celery, carrot, bell pepper and olives into gelatin mixture. Pour into ungreased 13x9-inch baking dish. Refrigerate until firm, 4 to 5 hours.

Cut salad into squares; arrange on lettuce-lined plates. Top each serving with a tablespoon of mayonnaise.

Nutritional Information Per Serving (1/12 of recipe): Calories: 36, Fat: 0.4 g, Saturated Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 265 mg, Protein: 1.1 g, Carbs: 6.9 g

Diabetic Exchanges: 1 Vegetable

By Terri

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Slow-Cooked Beef Barley Vegetable Soup

Yield: 11 servings

Ingredients

• 1-1/4 pounds lean stew beef, cut into bite-size pieces
• 1 medium-large onion, cut into thin wedges
• 1 cup sliced carrot
• 1 Tablespoon beef bouillon granules
• 1-1/4 teaspoons dried thyme
• 1-1/4 teaspoons dried oregano
• 1/4 teaspoon ground black pepper
• 5 cups water
• 14-1/2-ounce can diced tomatoes with roasted garlic
• 10-3/4-ounce can condensed tomato soup, undiluted
• 1/2 cup uncooked pearl barley
• 1 cup frozen green peas

Directions

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Cook the beef in two batches for several minutes, until nicely browned.

Transfer the beef to a 3-quart or larger slow cooker. Add the onion, carrots, beef granules, thyme, oregano and pepper. Pour in the water, undrained tomatoes and tomato soup.

Cover and cook on high for 4 hours or on low for 8 hours. Add the barley and cook for an additional hour at high or 2 hours at low, until the barley is tender. Add the peas and cook for 30 minutes at high or 1 hour at low. Serve hot.

Nutritional Information Per Serving (per 1-cup serving): Calories: 145, Carbs: 16 g, Cholesterol: 29 mg, Fat: 2.5 g, Saturated Fat: 0.8 g, Fiber: 3 g, Protein: 14 g, Sodium: 442 mg, Calcium: 22 mg

Diabetic Exchanges: 1-1/2 Lean Meat, 1/2 Starch, 1-1/2 Vegetable

By Terri

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Cranberry 7 Up Freeze

This is a great and easy recipe for those times you don't want to waste too much time on dessert.

Ingredients

• 1 can cranberry sauce (could be jellied or whole)
• 1 can lemon soda (7 up, Fresca is fine)

Directions

Mix the 2 in a mixer. Freeze. When frozen, break up in pieces and put in food processor. Serves 4

by Margaret

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High-Fiber Wheat Bran and Oats Pancakes

Yield: 6 servings

Ingredients

• 1 cup buttermilk (or skim milk with 1 Tablespoon lemon juice)
• 2/3 cup slow-cooking rolled oats
• 1/2 cup unprocessed wheat bran
• 2 egg whites or 1 egg
• 1/4 cup whole-wheat flour, preferably stoneground
• 1 teaspoon fructose
• 1/8 teaspoon salt
• 3/4 teaspoon baking soda
• Vegetable oil or vegetable oil cooking spray

Directions

Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend. Mix in flour, fructose, salt, and baking soda.

Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake): Glycemic Index: 52, Glycemic Load: 7, Calories: 82, Protein: 4 g, Carbs: 14 g, Dietary Fiber: 2 g, Fat: 1 g, Saturated Fat: Less than 1 g, Cholesterol: 33 mg, Sodium: 202 mg

Diabetic Exchanges: 1 Starch

By Terri

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Tacoli

Ingredients

• 1/2 bag Doritos
• 1 pound lean ground beef,browned and drained
• 2 cans chili with beans, heated
• 2 cups shredded cheese, your choice

Directions

Spray a 9x12 casserole dish with vegetable oil. Break up Doritos and put in casserole dish. Layer with ground beef, then chili, then cheese.

Bake at 350 degrees F for 20-30 minutes or until heated and cheese is melted.

Top with your favorites: diced tomatoes, sour cream, onions, jalapenos,salsa, lettuce, olives

May reheat in the microwave.

By Mara

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Saucy Shrimp and Scallops

Yield: 6 servings

Ingredients

• 1 Tablespoon hot chili oil
• 2 garlic cloves, minced
• 1/4 cup minced scallions
• 1 small red chili, minced - 2 medium carrots, thinly sliced
• 2 medium stalks celery, thinly sliced
• 1 pound medium shelled and de-veined shrimp
• 1/2 pound sea scallops
• 1/4 cup low-fat, low-sodium chicken broth
• 1/2 cup chopped bok choy cabbage
• 1/2 cup fresh snow peas, trimmed
• 2 Tablespoons lite soy sauce

Directions

Heat the oil in a wok over high heat.

Add the garlic, scallions, and red chili and stir-fry for 30 seconds. Add the carrots and celery and stir-fry for 3 minutes. Add the shrimp and scallops and stir-fry for 1 minute.

Add the broth, cover, and steam for 1 minute. Add the bok choy, snow peas, and soy sauce. Steam for 2 minutes until the snow peas are tender, but still crisp.

Nutritional Information Per Serving (3-4 ounces seafood): Calories: 161, Fat: 4 g, Cholesterol: 126 mg, Sodium: 409 mg, Carbs: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 23 g

Diabetic Exchanges: 2 Vegetable, 3 Very Lean Meat

By Terri

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German Style Beans

Ingredients

• 8 slices bacon
• 1 1/2 cup chopped onion
• 1 (53 oz.) can pork and beans
• 1/2 cup ketchup
• 1/4 cup brown sugar, firmly packed
• 3 Tbsp. vinegar
• 2 tsp. prepared mustard

Directions

Preheat oven to 375 degrees F. Fry bacon till crisp, reserve 2 Tbsp. drippings in pan. Crumble bacon; set aside. Saute onion in drippings till tender. Combine all ingredients in 3 qt. casserole dish. Bake for 30 minutes or thoroughly heated. Makes 12 (1/2 cup) servings.

(from an old Van Camps's pork and beans label).

By Terri

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