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Ingredients: 2/3 Cup(s) Chicken bouillon powder 2 Tablespoon(s) Dry sherry; 2 Tablespoon(s) Reduced-sodium soy sauce 4 Teaspoon(s) Cornstarch; 1 Teaspoon(s) Grd ginger; 1/4 Teaspoon(s) Crushed red pepper; 2 Centiliter(s) Garlic; minced 3 Cup(s) Broccoli; cut into bite-size pieces 1/2 Cup(s) Onion; cut into wedges 1 Cup(s) Fresh bean sprouts; 1 Pound(s) Tofu; fresh (bean curd) cut into 1/2" pieces 1 1/3 Cup(s) Cooked brown rice; hot Directions: For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book.
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Add half the fresh basil and the drained hot rigato Creamed broccoli soup 1. Melt butter in a saucepan over medium heat; add chopped onions, carrots, and garlic, and cook for 5 minutes, stirring occasionally until softened. 2. In a medium-sized cooking pot, add 4 cups water and chicken bouillon granules and bring to boil. Add p Broccoli-walnut ring Grease a 1-1/2 quart ring mold with softened margarine. Refrigerate while preparing the filling. Cook the broccoli accordiing to package directions, but add the garlic to the water. Drain well and discard the garlic. In a 1 quart saucepan over me Stir fried asparagus Cut asparagus into 1" pieces and steam lightly. Mix 1/2 c water and the dry boullion; reserve. Mix cornstarch and 1T water; reserve. Heat oil in wok or 12 inch skillet over medium heat. Add asparagus, mushrooms, salt & pepper. Stir Stir-fried collard greens 1. Wash the fresh collards thoroughly and tear them into strips, discarding the thick parts of the stems and any discolored leaves. Blot dry with paper towel. 2. Heat peanut oil in a wok over high heat. It should be very hot (but not smoking). 3. Add the Thanksgiving day tofu This is a superb substitute for the traditional Thanksgiving turkey. It's also good for other times of the year! It's really the dressing that carries this dish. The corn oil gives it that wonderful buttery taste that poultry dress Winter broccoli and cinnamon soup 1. Melt the butter in a pan, add the onion and garlic and saut‚ until transparent. 2. Add the broccoli, soya sauce, stock and seasoning and simmer for 45 minutes. 3. Allow to cool a little before liquidising until smooth. Return to the pan, stir in the ci Ramen vegetable steak stir-fry * Soy suce and ramen noodle suop flavor this quick entree In a medium sized bowl, combine beef strips, garlic, 1 tablespoon of sesame oil and ground red pepper, toss to coat. Set aside Remove noodles from package; reserve seasoning package. B Tofu "turkey" with stuffing : -optional Mash tofu or mix well with hands. Be sure that all of the lumps are out. Line a 12 " colander with wet cheesecloth over lapping the sides. Add the mashed tofu to the cloth covered colander, press down and cover with the overlapping Golden crumb broccoli Cut up broccoli to make about 6 cups. In saucepan, cook broccoli, uncovered, in small amount of boiling, salted water for 10 to 15 minutes; drain well. Turn into a 1 1/2-quart casserole. Mix soup, mayonaise, cheese, pimiento, and lemon juice. P Kung pao chicken stir-fry Sauce: 2 tablespoons dark soy sauce 1 tablespoon Chinese rice wine or dry sherry 1 teaspoon sugar Cut the chicken into 1-inch cubes. Combine with the marinade ingredients, adding the cornstarch last. Marinate the chicken for 25 minutes. While the chicken Ham stir fry with couscous To Make Couscous: In a medium saucepan, bring water to a boil. Stir in couscous, reduce heat to medium-low, and simmer for 8 to 10 minutes, until fluffy. Cover and set aside. In a small bowl, combine broth, cornstarch, soy sauce, brown sugar and ginger. M Linguine with broccoli & garlic Linguine With Broccoli & Garlic Reduce the olive oil to 1/4 cup and fat will be reduced by 7 grams per serving and calories by 60. PREPARATION: 1. Cook linguine and broccoli together in boiling water until done. 2. Mix olive oil, garlic powder, parsle Spicy stir-fried sesame chicken with green beans and shiitake mushrooms 1. Whisk chicken broth, soy, sherry, chili sauce, sugar, cornstarch, 2 teaspoons sesame seeds, 1 teaspoon sesame oil, and 1 teaspoon garlic in small bowl to combine; set aside. Combine remaining 2 teaspoons garlic, ginger, and 1 teaspoon peanut oil in sma Broccoli-rice bake Saute onion in butter until transparent. Add frozen broccoli, cooking over low heat until broccoli is tender. Add chicken soup, Cheese Whiz and rice. Pour into 3-quart casserole. Heat in 350 oven for about 25 minutes or until bubbly. Serves 14-16. Herbed broccoli 1. About 20 minutes before serving, cook broccoli as package label directs, in small amount of boiling, salted water. During cooking, slit any thick stems, so broccoli will cook more readily. 2. Drain broccoli. Arrange on serving platter. 3. Co Curry turkey stir-fry Heat a nonstick wok or skillet. Add the turkey, curry powder, soy sauce, and onions. Saute until the turkey is heated, about 2 minutes. Add the celery, pea pods and pepper. Stir-fry another 3 to 4 minutes. Add the cornstarch that has been dissolved i Spinach or broccoli quiche Mix flour and salt together, add shortening until crumbly. Add water, vinegar and egg. Mix all together and roll out for a single crust and line a 9" pie plate. Bake in a preheated 450oF oven for 12 minutes. Blend the first 4 ingredients toge Spam cheesy broccoli bake Heat oven to 350'F. Cook broccoli until barely tender. Drain well. Combine soup and sour cream. Add broccoli, SPAM, and rice to soup mixture. Spoon into 1 1/2 quart casserole. Sprinkle with bread crumbs. Bake 30-35 minutes or until thoroughly Leeks and tofu Rinse leeks well (get the dirt out from between layers) and chop, greens and all. Heat oil in wok or skillet and add leeks. Saute a few minutes, even to the point of the leeks starting to turn brown on the edges. Add chopped, cubed, triangularly c Chicken breast with broccoli Cook chicken breasts, covered, for 1 hour with butter (margarine) salt and pepper. Chill and bone. Cook broccoli until tender. Place broccoli across greased 2-quart dish. Add bone chicken breasts. Add soup mixed with cream. Add cheese, sh Kahlua stir-fry chicken Coat chicken in mixture of egg, 2 tsbp oil and the cornstarch. Heat the remaining oil in a wok. Add chicken, stir well. Cook until golden brown. Remove chicken to plate or bowl. Drain well. Leaving very little oil in the wok, add all the vegetable Stir-fry beef Chicken fried tofu w/ cream gravy preheat a 400 degree oven slice tofu in .25 to .5 inch slices. Put first three ingredients in blender and run for a bit on high speed. Marinate tofu sliced in ixture for about 15 minutes on a side. Dredge slices in bread crumbs. Bake on cookie sheet for Hot potato & broccoli salad Cook potatoes until tender, then dice; cook broccoli until tender. Keep both hot. Combine remaining ingredients. Bring to boil, stirring. Pour over the vegetables and toss gently. (May be served hot or cold.) Cal: 160, Fat: 2g. Sweet ginger stir fry sauce Peel and chop ginger root as finely as possible. Mix ingredients in a cup. Maple syrup, honey, or other sweetener can be used instead of brown sugar. Broccoli-potato kugel Peel potatoes and cut in half. Boil until almost soft enough to mash. Add broccoli florets and boil until somewhat soft. Drain everything and mash well. Add milk and mix well. It will be somewhat soupy. Add beaten eggs and matzo. Place in a grease Ginger-beef stir-fry Sauce: Combine sherry, soy sauce, 7/8 teaspoon ground ginger and 1/3 cup water. Set aside. Stir-fry: Preheat wok or large skillet over high heat; add oil. (Add more oil as necessary during cooking). Stir-fry garlic and 1/8 teaspoon ground ginger in hot oi Pureed broccoli with creme fraiche 1. Chop broccoli, leaving 8 small flowerets whole, and drop chopped broccoli and flowerets into 4 quarts boiling salted water. Cook until just tender, about 8 minutes. 2. Transfer broccoli, reserving 8 flowerets, to a food processor. Add cre Broccoli-spaghetti casserole Cook onions in butter 5 minutes. Add broccoli, place lid on pan & cook until just barely tender. Grease oblong shallow baking dish. Place cooked spaghetti on bottom. Spread broccoli & onion mixture on top & pour cream over all. Place c Warm broccoli n' cheddar dip Preheat oven to 350. Combine vegetable soup mix, sour cream, broccoli and 3/4 cup cheese. Pour mixture into small casserole dish. Top with remaining 1/4 cup cheese. Bake uncovered 30 minutes or until heated through. Serve with Wheat thins or other cr Beef-broccoli lo mein Combine pasta and sesame oil tossing well to coat. Heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; saute 30 seconds. Add the broccoli and onion; saute 3 minutes. Add steak, and saute 5 minutes or until done Tofu fried rice Heat oil in large skillet or wok over medium-high heat. Stir-fry tofu in oil with garlic and ginger 3 minutes. Add peas, bean sprouts, mushrooms, onions and carrots. Stir-fry until peas and carrots are tender. Stir in rice, almonds and soy Balsamic chicken & broccoli Keywords: Chicken, Healthy, Main dish Servings: 1 Notes: Mince garlic. Thinly slice onion, then cut into thirds. Cut chicken into strips. Mushrooms should be oyster or shittake, sliced or left whole, depending on the type. Heat the oil in a heavy pot. Broccoli/spinach casserole Combine cooked sausage, broccoli, spinach, soup, mayonnaise and water chestnuts in a deep casserole dish. Top with shredded cheese and bake in a 350 degree oven for approximately 45 minutes. Top with onion rings last 5 minutes. Pasta con broccoli Cook noodles. Cook broccoli until barely tender. Mix half and half, tomato sauce, butter, garlic, salt, pepper and bring to a boil. Lower heat and add mushrooms. Cook 2-3 minutes. Add Parmessan to cooked mix then add noodles. Broccoli ham ring 1) Preheat oven to 375 degrees. 2) Chop ham, broccoli, and onions using a food chopper. 3) Grate the cheddar cheese. 4) Combine all in a 2 quart batter bowl. 5) Mix in the mustard and mayonnaise. 6) Unroll crescent rolls and arrange triangles in a circle Bulgur, lentil & tofu casserole In a large pot, cook the lentils in the stock along with the spices for about 25 minutes. Remove the bay leaf. While the lentils are cooking, heat the oil in a skillet. Add the carrot, garlic, onion & tofu. Saute for 5 minutes. Add the Fresh vegetable stir-fry Heat oil in a wok or large saute pan. Add carrots first and cook for a few minutes. Add remaining vegetables and cook until tender but still crisp. Add herbs, salt and pepper, then wine and stir about 2 minutes more on high. Serve at once. Bow ties and broccoli alfredo Heat oven to 350F degrees. Grease 2-quart casserole. Cook pasta to desired doneness as directed on package, adding broccoli during last 2 to 3 minutes of cooking time. Drain. In greased casserole, combine all ingredients except cheese; mix well. C Stir-fried greens Wash the chosen leaves well and shake them dry. Strip the tender leaves from the stems and tear them into pieces. Discard the lower, tougher part of the stems and slice the remainder evenly. Fry the garlic and ginger in the hot oil, without browning, for