In this issue:

Monday's Recipe: *Homemade Protein Bars*
Requests & Replies from Subscribers:   Mexican Cornbread

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* Exported from MasterCook *

Homemade Protein Bars

Recipe By : Real Food for Real People
Serving Size : 16 Preparation Time :0:00
Categories : Breakfast                      Low Carb
O.A.M.C.                       Snacks

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups Peanut Butter
1 3/4 cups Evaporated Milk
1/2 cup Splenda
2 1/4 cups Whey Protein Powder
3 cups Quick Cooking Oats
1 cup Nuts -- roughly chopped

Combine peanut butter, evaporated milk and Splenda in a large mixing bowl and
heat in the microwave for about 70 seconds. Stir in protein powder, nuts and
oatmeal. Mix thoroughly. It will be thick! Press into a 9" x 13" pan.
Refrigerate until solid enough to cut and then cut into 16 equal bars. Wrap each
bar in foil or plastic wrap and store in plastic baggie in refrigerator.

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

Per Serving (excluding unknown items): 403 Calories; 25g Fat (54.0% calories from
fat); 25g Protein; 23g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 232mg
Sodium.

Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 0 Non-Fat Milk; 4 1/2 Fat; 1/2 Other
Carbohydrates.
 

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Recipes from our wonderful Subscribers!
 

~ Subscriber Requests ~
 

 
Years ago I had paper back cookbook, I believe it was part of a Betty Crocker
series, that had a recipe called Mexican Steak and Beans. This has round steak,
kidney beans, green peppers and I think chili sauce. If anyone has this recipe, I
would appreciate if you would share it. Thanks in advance.

Helen
     

 
Hello RF4RP ezine readers! I am looking for a recipe for Sesame Chicken that is
hopefully not too difficult or time consuming so a busy mom could make it after a
long day at work. Thank you for your help!

Teresa
        

I use my bread machine a lot. Can anyone help me to converse recipes to use in it?
For example, I want to make the Cinnabon Cinnamon Roles, but don't how to make
the dough in my machine.

Terri

Note from Kaylin:
These directions should solve your problem. They are from one of the RF4RP
recipe collections that are available on the RF4RP website. Enjoy!

Converting Standard Recipes To Breadmaker Recipes
from More Bread Maker Mixes in Jars, copyright 2000, Kaylin White/Real Food for
Real People

You can convert your favorite bread recipes for use in your bread maker. Using a
pencil, sit down with your recipe (or a photo copy of your recipe) and make the
following adjustments to it.

First, if your recipe calls for 6 - 7 cups of flour, divide the recipe in half
for a 1 lb loaf. Your ingredients will be approximately:

5/8 1 cup liquid
2 2 1/2 cups flour
1/2 1 tsp salt
2 tsp 3 T fat
2 tsp 3 T sweetener
1 1/2 2 tsp yeast

Four a 1 1/2 pound loaf, you will need to used approx. 1 1/2 times the
ingredients for a one pound loaf- for example:

One Pound Loaf Ingredients: 1 1/2 Pound Loaf Ingredients:
5/8 cup liquid 1 1/8 cup liquid
1 tsp. salt 1 1/2 tsp. salt
3 Tbsp. fat 1/4 cup fat
2 Tbsp. sweetener 3 Tbsp. sweetener
1 tsp. yeast 1 1/2 tsp. yeast

For a two pound loaf, simply double the one pound loaf measurements.

You may need to try some recipes more than once to get them just right. The
first time you try a recipe you have converted, try watching the dough as it
mixes. It should form a smooth, pliable, slightly sticky ball of dough, about
half way through the kneading cycles. If it appears too wet or too dry, add
more liquid or flour, one tablespoon at a time, until it looks like it should.
Again, be sure you make notes on the recipe, telling just what you have done to
make the recipe work in your bread maker. Once your recipe has been perfected,
write or type it up, and place it in your file in it’s finished form so you can
be sure to use it again in the future. 
 

~ Subscriber Responses ~
 

Alice asked for a Mexican Cornbread.. My friend Barbara gave me this recipe it is
wonderful

Mexican Cornbread

2 boxes Jiffy Cornbread mix
1 can whole kernel corn drained
1 can green chilies
2 handfuls of grated cheese (I use Colby Jack)

Mix cornbread according to directions on box and add the rest of the ingredients
You have to bake it longer than the box says… I think about 35 to 40 minutes
sometime I have to bake it longer.

Vicki-Russell@ouhsc.edu
 

This is for Alice looking for Mexican Cornbread

GOOD CORNBREAD

1 cup cornmeal
2/3 cup buttermilk
1/2 tsp. salt
1/2 tsp. baking soda
1 cup cream style corn
1/3 cup vegetable oil
2 eggs
1 cup grated Cheddar cheese
chopped jalapeno or green chile peppers
1 Tbsp. sugar

Mix all ingredients and pour into a greased hot pan (8x8). Bake 35-40 minutes at
375 degrees.

Michelle                     shellroiz@yahoo.com
 

For Alice who wanted a Mexican Corn Bread Recipe. We love this one.

1 1/2 Cups White or Yellow Corn Meal
1 Tbs. Flour
2 Tsps. Baking Powder
1 Tsp. Salt
1 1/2 Cups Grated Sharp Cheese
1/4 Cup Canola Oil
2 Eggs, Beaten
1 Cup Cream Style Corn
3-4 Hot or Mild Peppers--to your taste
1/4 Cup Green Peppers
1/4 Cup Red Sweet Peppers
1/2 Cup Chopped onion
1 Cup Milk

Mix all ingredients. Grease baking pan before adding batter. Bake in a
preheated 375 degree oven for 40-45 minutes or until done.

Marti                      martindon@acsworld.com
 

Hi Kaylin,

This is for Teresa who wanted the recipe for Sesame Chicken. Don't know if you
can use it; I found it on Martha Stewart's site. Also don't know if it will be
helpful to Teresa: the time estimate on it is 40 minutes and I should probably
also mention that I have not had a chance to try it myself, so I don't know how
easy it is. Anyway, hope it helps.

Lighter Sesame Chicken
(from Martha Stewart Living)

3/4 cup brown rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped or crushed with a garlic press
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
Coarse salt and ground pepper
2 tablespoons vegetable oil, such as safflower
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced


1. Place a steamer basket in a large saucepan, and fill with 1 inch water;
set aside for broccoli. Cook rice according to package instructions.
2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds,
soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and
cornstarch. Add chicken; season with salt and pepper, and toss to coat.
3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high.
Add half the chicken; cook, turning occasionally, until golden and opaque
throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon
oil and chicken. Return all the chicken to skillet; add reserved sauce and
scallions, and toss to coat.
4. Meanwhile, place saucepan with steamer basket over high heat; bring
water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve
sesame chicken with broccoli and rice. Serves 4.

Mary in Penna                     merrycee@pa.net
 

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