In this issue:

Thursday's Diabetic/Low Carb Recipe: *Grilled Sesame Chicken Breast*
Requests & Replies from Subscribers:  Drover's Delight

To print or save the the ezine OFF-line please click here

Did someone forward this to you? Get your free subscription here:
send e-mail to RealFood4RealPeople-subscribe@yahoogroups.com

*Website directory, unsubscribe & address change instructions are included at the bottom of each issue

Please support/visit our sponsors- they make this service possible.
 

 

* Exported from MasterCook *

Grilled Sesame Chicken Breast

Recipe By : Real Food for Real People
Serving Size : 4    Preparation Time :0:00
Categories : Barbeque & Grilling                 Chicken
Diabetic                  Low Carb

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon Splenda -- or brown sugar substitute
3 tablespoons Soy Sauce
2 teaspoons Sesame Oil
1 tablespoon Sesame Seeds
1 clove Garlic -- minced
1/8 teaspoon Black Pepper -- freshly ground
4 medium Chicken Breast Half without skin

Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to
coat. Cover and marinate in the refrigerator at least 2 hours. Remove chicken from
marinate. Put the marinade aside. Grill 4 to 5 inches from medium-hot coals (or on propane
grill) for 15 inches from medium-hot for 15 minutes. Turn and baste frequently with reserve
marinade.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 171 Calories; 5g Fat (26.5% calories from fat); 28g
Protein; 2g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 849mg Sodium.

Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Please support/visit our sponsors- they make this service possible.
 

Recipes from our wonderful Subscribers!
 

~ Subscriber Requests ~
 

Glad to see you back in my mailbox! I would love a recipe for the creamy mac and cheese you find in the buffet restaurants. Thanks,

Anthea

A cousin of mine told me about his Mississippi grandmother's pancakes. He said that she was very frugal and saved leftover bread all week. On Sunday night, she crumbled it all into a bowl and covered it with milk. The next morning, she added some flour, more milk, egg, sugar, and baking powder. He said that everyone loved her pancakes. Can someone help with this?

Kay May

As we ate our frozen peanut butter pie tonight after a blazing day of 104 degrees, we started thinking about other kinds of frozen pies we could make. I do have a recipe for a Grasshopper a frozen pie I'll try, but after searching many files, could not find a frozen lemonade pie recipe that I once had. I just remember it took a can of frozen lemonade concentrate. Would loved to have some tried and true recipes for one.

While I'm at it, I once had a piece of heavenly Key Lime pie at a restaurant in Pittsfield MA (I think, at least it was near Lenox) that was heavenly. It arrived at the table in nearly a frozen state. I have tried various Key Lime pie recipes but most call for sweetened condensed milk, and I don't like the taste of them. So I'd take any Key Lime pie recipes too--especially if they are intended to be served frozen! Thanks,

Leann

~ Subscriber Responses ~
 

Stacey asked for some vegetable recipes. Stir fried vegetables (like the Chinese restaurants serve) as flavorful and don't have many calories. If you don't boil or steam the vegetables you will need some butter or oil in the cooking process. Don't worry about the calories in a couple to spoonfuls of oil. Here are a couple of roasted vegetable recipes from a Google search:

Roasted vegetable recipes are so easy to prepare they make dinner a breeze. Just pop them in the oven next to a main course and go off to do something else while dinner bakes away.  The Cooking Nook.com
These oven roasted vegetable recipes are very healthy recipes and provide another interesting way to add a wide variety of vegetables in your menu.

Healthy Oven Roasted Vegetables

1 onion, peeled and cut into wedges
2 parsnips, peeled
2 carrots, peeled
1 Yukon gold or red potato, scrubbed
1 sweet potato, peeled
1 butternut squash or turnip, peeled
5 cloves garlic, crushed
1/3 cup olive oil
salt & fresh ground pepper to taste

Preheat oven to 350ºF. Cut parsnips and carrots on the diagonal into 1/4 inch slices. Cut potato and sweet potato into 1/4 inch slices. Cut squash or turnip into 1/2 inch slices. Place all vegetables and garlic in a large roasting pan. Add olive oil. Season with salt and pepper. Toss well. Cover with a lid or foil. Bake 30 minutes. Uncover and bake, stirring occasionally, for an other 30 to 40 minutes or until vegetables are tender, golden brown and still slightly crispy.
Serves 6

Karen's Herbed Roasted Vegetables

This is my own version of a healthy vegetable recipe for cooler weather. It is so easy to do I make it often. Just mix everything together and pop it in the oven. Great baked alongside a chicken or beef dish for an easy, all in the oven meal.

3 potatoes peeled and sliced into wedges
1 large sweet potato, peeled and sliced into large wedges or thick slices
1 large onion, peeled and cut into wedges
4 carrots, peeled and cut into thick sticks
1/4 cup oil
1 teaspoon dried rosemary
salt and pepper to taste

Preheat oven to 375ºF. Place all cleaned and cut vegetables in a large baking dish. Pour the oil over and mix well to coat. Season with salt, pepper and rosemary. Bake, uncovered for about 45 minutes, until vegetables are tender and potatoes are crispy.

Jack Poulter On an Island in the Pacific       jpoulter@islandnet.com
 

This is a recipe for Ev; hope this is what you are looking for the longer you keep them in the oven the harder they will get and crumble. Also Cool only slightly then score, this way when completely cool they will break apart- the perfection is in learning how long to keep them in the oven.

Scotch Teas

1/2 cup butter or margarine ( solid type)
1 cup brown sugar
2 cups quick cooking oats
1/4 teaspoon salt
1 teaspoon baking powder.

Combine the butter and sugar in a saucepot and stir until the butter is well melted. Stir in the remaining dry ingredients and pour onto a greased 8x8x2 inch pan. Bake 350 for 18 to 15 minutes, watching carefully; will be bubbly and dark around edges. Cool slightly, score and then cool again and cut thru.

Thanks,

Andy             abradleycollins@shaw.ca
 

Kaylin,

I love your e-mail newsletter!!! I just subscribed to you again under my new e-mail address. I don't want to miss any of them!!! One of your readers named Suzanne was looking for easy casseroles recipes. This one is easy, cheap, can be frozen and is really good! hope this helps.

I am also looking for a recipe for a Honey Dijon Vinaigrette Salad Dressing. Wishbone used to make one that I liked but I can't find it in stores anymore. any help would be most appreciated! Thank you,

True               careybill@sbcglobal.net

Sausage and Cheese Casserole

1lb. breakfast sausage, cooked and crumbled (any flavor of sausage you like)
10-12 ounces of noodles, cooked (i usually use shells or bowties but you use what you wish or have on hand)
1 can cheddar cheese soup
1/2 cup milk
1/2 cup chopped onion
1/2 cup chopped bell pepper (any color, i like the red)
1/8 tsp black pepper
1/4 tsp. dry mustard
1/2 cup shredded cheddar cheese (optional, but my family likes it with more cheese)

Mix all ingredients together and put in casserole dish. Cook uncovered in 350 degree F oven for 30-40 minutes or until it is browned the way you like it. You can also sprinkle extra cheese on top before baking if desired. This can go from freezer to oven to table. If frozen, cover the casserole with foil while baking until the last few minutes to brown it. Also will take a little longer to bake. I usually put it in the fridge to defrost in the morning and then bake it later. I like the taste better plus it takes less time to bake it.

Here's a quick and easy one (serves two) 

Drovers Delight

1 large slice of rump or blade cut into 2 pieces
1 packet powdered Soup mix (eg. French Onion or Spring Vegetable)
2 carrots (chopped)
1 can diced tomatoes

Place steak into a greased casserole dish, add carrots. Sprinkle with soup powder – pour over tomatoes and liquid from can, cook in casserole dish in moderate oven covered 1 ½ hours or until meat is tender. Can also be cooked in slow cooker.

Kerry  (Australia)

Please support/visit our sponsors- they make this service possible.
 

Real Food for Real People Directory
 

(C)1994-2007, Kaylin White/Real Food for Real People. All rights reserved.

Disclaimer: The format and original works of this newsletter are protected under US copyright laws, assigned ISSN: 1528-9621. The subscriber recipes remain the property of the individuals who have submitted them, or the original authors of the recipes, respectively. Only recipes with copyright statements attached directly to the recipe or are included in copyrighted collections, are original works of Kaylin White/Real Food for Real People (formerly Kaylin Cherry), and any other recipes offered as `main recipes' in this newsletter are taken from the collective files of RF4RP, and include information as to the original author when this information is available.  RF4RP will not be held liable for missing information as to original author of recipes, due to the uncontrollable circumstances which are unique to recipe sharing and collecting. RF4RP is not associated in any way with any other program and/or book(s) using this or similar names, unless connected with the name Kaylin White or Kaylin Cherry, and has been using the copyrighted name 'Real Food for Real People' since 1994. All email addresses on our list are added by persons using the subscribe address or the service provided at Yahoo.com Subscribing of persons without permission is forbidden, and anyone found practicing this will be deleted from list and turned in to Yahoo.com as well as their ISP for punishment to the full extent of the law. Any other spamming of RF4RP subscribers, or use of copyrighted RF4RP material in spamming will also be prosecuted to the full extent of the law. All advertising is paid or traded, and is the responsibility & property of the sponsors.