1. Cream the butter and sugar, add egg and flavouring, mix thoroughly
2. Add sifted flours and mix to a smooth dough
3. Knead to a creamy consistency on a floured surface
4. Roll and cut as you wish
5. Bake on a greased tray in a moderate oven 350deg F (180C) for 15-20 mins
6. Variations 1
7. Almond – Use almond essence as flavouring
8. Place in small teasoons on greased oven tray
9. Place 1/2 almond on top of each
10. 2
11. Chocolate – Omit 1 tablespoon flour, add 1 tablespoon cocoa and a few drops of rum essence and/or grated chocolate or chocolate chips
12. 3
13. Cinnamon – Omit 1 tablespoon flour, add 2 teaspoons cinnamon
14. 4
15. Coconut – Omit 3 tablespoons flour, add 3 tablespoons desicated coconut
16. 5
17. Cherry and Coconut – Omit 1 tablespoon flour, add 1 tablespoon coconut, 90g chopped glace cherries, grated rind 1 lemon, 1 tablespoon lemon juice
18. Roll in small balls in extra coconut
19. 6
20. Bran – Substitute bran for plain flour
21. Roll to 1/8 thickness, cut into fingers
22. Serve with butter and honey
23. 7
24. Oatmeal – Omit 125g plain flour, substitute 90g oatmeal, chopped finely in a blender, few drops of vanilla essence
25. Use wholemeal S
26. R
27. flour
28. Roll out thinly, cut into shapes
29. From NMAA Cooks – Recipes for Busy Mothers – 1975 Typed by Vicki Crawford

1. In a heavy casserole, heat the oil over moderate heat
2. Add the rice and saute for about 5 minutes or until the rice begins to darken; stir often
3. Stir in the vegetable stock, cover the pan and reduce the heat to low
4. Simmer until the liquid is absorbed about 1 hour
5. When the rice is cooked, toss it while still warm with 1/4 cup french dressing
6. Let rice mixture cool
7. Add the water chestnuts, red pepper, onion, mushrooms and desired seasonings to the rice, then add another 1/4 cup of dressing and toss
8. Chill 1 hour
9. Meanwhile, cover the snow peas with boiling water
10. Let them stand 1 minute, then drain
11. Rinse with cold water and pat dry
12. Cut the snow peas into 1 pieces and toss them with 1/4 cup dressing with rice mixture
13. Source – Arrowhead Mills Hearty Main Dish Meals without meat tri-fold Reprinted by permission of Arrowhead Mills, Inc
14. Electronic format courtesy of – Karen Mintzias

1. Chunks of zucchini may be used instead of green pepper
2. Coat strips of round steak with flour mixed with salt and pepper
3. Heat oil in a large frypan
4. Brown meat on all sides, drain off any fat
5. Add broth, tomato juice (reserving the tomato pieces for later), onion and garlic to the meat
6. Cover and simmer about 1 hour until meat is tender
7. Add tomato pieces, green pepper strips and Worcestershire sauce
8. Stir- cook 4 to 5 minutes longer
9. Good served with rice
10. Tested by Alice Rodier March 94
11. 1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6 grams carbohydrate, 23 grams protein, 11 grams fat
12. Choice Cooking, Canadian Diabetes Assoc
13. 1986 Shared by Elizabeth Rodier March 94

1. 10-1/2 oz each * Reduced-Fat, shredded and divided Bring 3 quarts water to boil in a Dutch oven; add broccoli and cook 7 mins or until tender
2. Drain; set aside
3. Coat a large saucepan with cooking spray
4. Add margarine and place over medium heat until melted
5. Add onion and garlic; saute 5 mins or until tender
6. Position knife blade in food processor bowl; add broccoli and onion mixture
7. Process until smooth, scraping sides of processor bowl occasionally; set aside
8. Combine yogurt and flour in a large saucepan, stirring with a wire whisk
9. Add broth and next 6 ingredients; stir well
10. Cook over medium heat for 20 mins or until thickened and bubbly, stirring constantly
11. Add broccoli mixture; stir well
12. Add 3/4 cup cheese, stirring until melted
13. Ladle soup into bowls; top with remaining cheese
14. Yields 6 cups
15. Per Serving – Protein – 12/Fat – 5
16. 8/Carbohydrate – 15
17. 9/Cholesterol 16/ Iron – 1
18. 6/Sodium – 411/Calcium 293

1. Dissolve bouillion in hot water
2. Add rice, green onion, and celery; cover
3. Cook for 5 minutes
4. Add bread crumbs
5. Pour into small baking dish
6. Bake at 350 F for 25 to 30 minutes or until top i s lightly crusted
7. Food Exchange per serving – 1 1/2 STARCH/BREAD EXCHANGES CAL – 115 Source – The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O’Brion and her Meal-Master

1. Mix flour and salt; dredge chicken breasts
2. In large skillet, brown chicken in olive oil and remove
3. Combine onion, ham and garlic and saute in same skillet over low heat until onion is soft
4. (Don’t let garlic stick to skillet
5. ) Remove
6. Drain all but 1 T of the oil and pour in flour left from dredging chicken; stir a lot to make sure flour is well-blended
7. Return ham mixture
8. Clean and devein shrimp
9. To ham, add beer, shrimp, parsley, paprika and tabasco; mix well
10. Add chicken; cover and simmer for 20 minutes
11. Serve with rice or garlic bread

1. This loaf rises very high and is surprisingly good
2. We have tried other breadmaker cornmeal breads but none have equaled this one
3. Author unknown
4. This
5. U/L to NCE by Burt Ford 1/97

1. Chop up the Canadian Bacon slices into bite size pieces
2. Heat apple juice in nonstick skillet
3. Add enough potatoes to more or less form one layer
4. Sprinkle the chopped up canadian bacon on top
5. Stir/turn over a couple of times, several minutes apart, to prevent excess sticking (I like crisp potatoes so I let it stick a bit)
6. While potatoes are cooking, mix up gravy mix (I was so brain damaged I just microwaved some leftover gravy that I found in the fridge –), pour over potatoes to taste and eat
7. Some good bread to sop up the gravy would be a plus
8. Next time I’ll add some other frozen veggies
9. Source – original Posted by aiko@epoch
10. com (Aiko Pinkoski) to the Fatfree Digest [Volume 16 Issue 3] Mar
11. 7, 1995
12. Individual recipes copyrighted by originator
13. FATFREE Recipe collections copyrighted by Michelle Dick 1995
14. Formatted by Sue Smith, SueSmith9@aol
15. com using MMCONV
16. Archived through kindness of Karen Mintzias, km@salata
17. com
18. 1
19. 80

1. COMBINE THE FIRST FIVE INGREDIENTS AND RUB ONTO THE MEATY SIDE OF THE RIBS
2. COVER AND REFRIGERATE FOR 2 HOURS
3. AN HOUR OR SO BEFORE SERVING, START COOKING RIBS 10 TO 12 FROM COALS (OR UNDER BROILER) TURNING FROM TIME TO TIME
4. PORK WILL TAKE 60 TO 70 MINUTES TO COOK DEPENDING ON THEE THICKNESS
5. MEANWHILE, HEAT TO COMBINE RED CURRANT JELLY, ORANGE AND LEMON JUICE WITH MUSTARD
6. BRUSH RIBS FREQUENTLY WITH THE GLAZE DURING THE LAST 15 MINUTES OF COOKING
7. GARNISH WITH ORANGE SLICES

1. Marinate 1 hour or overnight
2. Bake in oven 150 to 170, overnight for 10 – 12 hours
3. Leave Oven door open to allow moisture to escape
4. Check often for proper level of dryness
5. If you have a smoker, jerky may be dried in smoker
6. Keep the heat low and again check dryness of jerky often