Orange Glazed Carrots
4 cups fresh carrots, sliced
1 tsp. margarine
3/4 cup water
3 Tbsp. orange juice concentrate, undiluted
1 Tbsp. cornstarch
1/4 tsp. salt
1/8 tsp. pepper
Cinnamon to taste
Cook carrots in 3/4 cup water with margarine 10–15 minutes or until tender. Drain cooking water into a measuring cup. Add the juice concentrate and more water to make a total of 1-1/4 cups liquid. Add corn starch and blend well. Pour liquid over carrots in saucepan and cook over low heat stirring frequently until sauce thickens. Season with salt, pepper and cinnamon to taste. Makes 8 1/2 cup servings.
1 serving = 1 vegetable exchange or 5 grams of carbohydrate
Marinated Mushrooms
8 ounces button mushrooms, canned
2 cloves of garlic, halved
1 Tbsp. olive oil
4 tsp. wine vinegar
1/8 tsp. salt
1 dash Tabasco sauce
Drain mushrooms and reserve liquid. Place mushrooms in glass jar. Mix all other ingredients and pour over mushrooms. Add enough of the original liquid from the mushrooms to cover them. Shake jar to mix well and refrigerate. Allow mushrooms to marinate 24 hours before serving. Drain and discard liquid from mushrooms. Place a toothpick into each mushroom and arrange on a plate to serve. Makes 4 1/4 cup servings.
1 serving = 1 vegetable or 5 grams of carbohydrate
Stuffed Potatoes
2 Tbsp. olive oil
2 cloves garlic, minced
1 bunch scallions, cut into 2? pieces
6 ounces baby carrots
6 ounces summer squash
6 ounces baby zucchini
6 ounces baby corn
1 cup chicken broth or bouillon
2 cups cherry tomatoes, halved
2 Tbsp. chopped fresh chives
4 medium potatoes, baked
1 cup cheddar cheese, made with 2% milk
Heat oil on medium in a large skillet. Saute garlic 3 minutes until soft, but not brown. Add vegetables, except tomatoes, and stir-fry 5 minutes until golden brown. Add broth and simmer for about 5 minutes until tender. Add tomatoes and simmer 1 minute. Add chives to taste. Make a horizontal slice in top of each baked potato and spoon vegetable mixture into potato. Add 1/4 cup shredded cheddar cheese to top. Makes 4 servings.
1 serving = 3 starch + 2 vegetable + 1 meat + 2 fat exchanges or 57 grams of carbohydrate
Scalloped Potatoes
2 cups potatoes, thinly sliced
1/2 cup mushrooms, sliced
1/2 cup onions, sliced
4 beef bouillon cubes
1-1/2 cups boiling water
1 tsp. butter flavored salt
Pinch of pepper
Pinch of nutmeg
Preheat oven to 350 degrees. Mix potatoes, mushrooms and onions in non-stick baking dish. Dissolve bouillon cubes in water, blend in salt, pepper and nutmeg; pour over vegetables. Cover and bake for 45 minutes. Uncover and bake an additional 15–20 minutes. Makes four serving of 3/4 cup each.
1 serving = 1 starch exchange or 17 grams of carbohydrate
Nutty Broccoli
2/3 cup brazil nuts, thinly sliced
1/2 cup bread crumbs
1 Tbsp. lemon juice
3 Tbsp. margarine
1 tsp. salt
3 pounds fresh broccoli, cut in spears
1/4 cup margarine, melted
1 Tbsp. lemon juice
Melt the 3 tablespoons of margarine in a large frying pan. Add 1 Tbsp. lemon juice, nuts and bread crumbs. Cook until bread crumbs and nuts are toasted. Bring 1 inch of water to boil in large saucepan. Add salt and broccoli. Cover and simmer 12 minutes or until broccoli is semi-tender. Drain. Mix together 1/4 cup margarine and 1 tablespoon lemon juice. Arrange broccoli on platter with flower of broccoli along outside of platter. Drizzle with margarine mixture. Sprinkle stems with bread crumb mixture and serve. Makes 12 servings.
1 serving = 2 vegetable + 2 fat exchanges or 8 grams of carbohydra
