Braille Monitor                                                    January 2010

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Recipes

From the Editor: Having alphabetically made our way around our state affiliates, we will begin publishing recipes from several divisions and groups that have expressed an interest in sharing their culinary creations with the Federation family. Once we finish publishing these contributions, we will return to offering recipes from our affiliates.

This month's recipes represent the interests of members of the Diabetes Action Network (DAN, the diabetics division of the National Federation of the Blind). As you can imagine, these recipes are particularly suited to the needs of diabetics, but we know that everyone will enjoy and benefit from these offerings.

All six of this month's recipes are from Joanna Lund, a gifted cook who specializes in healthy home-style cooking. She was for a while a visiting columnist with the Voice of the Diabetic, our former quarterly publication for blind diabetics. These recipes are taken from the Winter, Spring, and Summer 2004 editions of the magazine, volume 19, numbers 1, 2, and 3. In addition to offering recipes in her column, Joanna provided general cooking strategies and detailed nutritional information about each dish. Consult these editions of the Voice of the Diabetic on the NFB Website for this information. Because she attributes specific nutritional values to each of her recipes, she cautions that people are free to vary from her instructions when she proposes specific brand-name items, but she advises that substitutions may have consequences for the nutritional details of each dish. Accordingly we have listed her specific recommendations. If she does not indicate a specific brand, cooks should use the brand of their choice. She also invites you to visit her Website, <www.healthyexchanges.com>, to explore a rich resource of diabetic-oriented recipes, cooking tips, and more.

Cherries Ahoy Cheesecake

Ingredients:
2 8-ounce packages Philadelphia fat-free cream cheese
1 4-serving package Jell-O sugar-free vanilla instant pudding mix
2/3 cup Carnation nonfat dry milk powder
1 cup water
1 cup Cool Whip Light
1 20-ounce can Lucky Leaf no-sugar-added cherry pie filling
1 teaspoon almond extract
2 tablespoons slivered almonds
1 tablespoon mini chocolate chips
1 standard 9-inch pie crust

Method: In a large bowl stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup of Cool Whip Light. Spread mixture into pie crust. Refrigerate while preparing topping.

In a medium bowl combine cherry pie filling and almond extract. Evenly spoon pie filling mixture over set filling. Drop remaining Cool Whip Light by tablespoons to form eight mounds. Evenly spread chocolate chips and almonds over top. Refrigerate for at least thirty minutes. Cut into eight servings.

Hamburger Hot Dish

Ingredients:
1 pound ground extra-lean sirloin beef or turkey breast
1 10 3/4-ounce can Healthy Request tomato soup
1 1/2 cups frozen whole-kernel corn, thawed
1 1/2 cups frozen green beans, thawed
1 cup cooked potatoes, diced
1/2 cup shredded Kraft reduced-fat cheddar cheese

Method: Preheat oven to 350 degrees. Prepare an 8-by-12-inch baking dish with butter-flavored cooking spray. In a large skillet coated with butter-flavored cooking spray, brown meat. Stir in tomato soup. Add corn, green beans, and potatoes. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle cheddar cheese over top. Bake for twenty-five to thirty minutes. Divide into six servings. This dish freezes well.

Hawaiian Fruit Meringue Pie

Ingredients:
1 Pillsbury refrigerated unbaked 9-inch pie crust
1 4-serving package Jell-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation nonfat dry milk powder
1 8-ounce can crushed pineapple packed in fruit juice, undrained
1/2 cup water
1 1/2 teaspoons coconut extract
1 11-ounce can mandarin oranges, well drained and rinsed
6 egg whites
1/2 cup Splenda granulate
2 tablespoons flaked coconut

Method: Preheat oven to 415 degrees. Place pie crust in a 9-inch pie plate. Flute edges and prick bottom and sides with the tines of a fork. Bake for nine to eleven minutes or until lightly browned. Place pie plate on a wire rack and allow to cool completely.

Meanwhile, lower oven temperature to 350 degrees. In a medium saucepan combine dry pudding mix, dry milk powder, undrained pineapple, and water. Cook over medium heat until mixture thickens and starts to boil, stirring often. Remove the mixture from heat. Stir in 1/2 teaspoon of coconut extract and mandarin oranges. Place pan on a wire rack and allow to cool five minutes.

In a large bowl prepare the meringue by beating egg whites with an electric mixer on high until soft peaks form. Add the remaining 1 teaspoon coconut extract and Splenda. Continue beating with an electric mixer until stiff peaks form. Spoon fruit filling into pie crust. Evenly spread meringue mixture over fruit filling, being sure to seal to edges of pie crust. Sprinkle coconut evenly over top. Bake for fifteen minutes or until meringue starts to turn golden brown. Place pie plate on a wire rack and allow to cool for fifteen minutes. Refrigerate for at least two hours. Cut into eight servings.

Company Chicken Stroganoff over Rice

Ingredients:
1 1/2 cups cooked chicken breast, diced
1 1/2 cups frozen cut green beans, thawed
1/2 cup finely chopped onion
1/2 cup Kraft fat-free ranch dressing
1/4 cup Land-O-Lakes no-fat sour cream
1 2.5-ounce jar sliced mushrooms, undrained
2 cups hot cooked rice
2 tablespoons fresh parsley, chopped

Method: In a large skillet coated with butter-flavored cooking spray, sauté chicken, green beans, and onion for six to eight minutes or until vegetables are just tender. Add ranch dressing, sour cream, and undrained mushrooms. Mix well to combine. Lower heat and let simmer for five minutes or until mixture is heated through, stirring often. For each serving, place approximately 1/2 cup of cooked rice on a plate. Spoon approximately 1/2 cup of chicken mixture over the top of the rice. Garnish each serving with 1/2 tablespoon of parsley.

Chicken and Broccoli Alfredo

Ingredients:
1/2 onion, chopped
1 1/2 cups fresh or frozen broccoli, thawed and chopped
1 1/2 cups cooked chicken breast, diced
2 cups cooked fettuccine noodles, rinsed and drained
1 10 3/4-ounce Healthy Request cream of chicken soup
1 2.5-ounce jar sliced mushrooms, undrained
1 2-ounce jar chopped pimento, undrained
1/4 cup Land-O-Lakes no fat sour cream
1/2 cup grated reduced-fat Kraft parmesan cheese
1/8 teaspoon black pepper

Method: In a large skillet coated with butter-flavored cooking spray, sauté broccoli and onion for six to eight minutes. Stir in chicken and fettuccine. Add chicken soup, undrained mushrooms, and undrained pimento. Mix well to combine. Fold in sour cream, parmesan cheese, and black pepper. Lower heat and simmer for five minutes or until mixture is heated through, stirring occasionally. Serves four people comfortably.

French Apple Streusel Pie

Ingredients:
6 small cooking apples, cored, peeled, and sliced (3 cups)
1 1/2 teaspoons apple pie spice
1 cup Bisquick reduced-fat baking mix
1/2 cup plus 2 tablespoons Splenda granular
1/2 cup fat-free milk
2 eggs or equivalent in egg substitute
1 tablespoon Land-O-Lake no-fat sour cream
1/4 cup chopped pecans
4 teaspoons I Can't Believe It's Not Butter light margarine

Method: Preheat oven to 325 degrees. Prepare a nine-inch pie plate with butter-flavored cooking spray. In a large bowl combine apple slices and apple pie spice. Evenly spoon mixture into prepared pie plate. In the same bowl combine 3/4 cup baking mix, 1/2 cup Splenda, milk, eggs, and sour cream. Mix well until blended. Spread mixture evenly over apple slices.

In a medium bowl combine remaining 1/4 cup baking mix, remaining 2 tablespoons Splenda, and pecans. Add margarine. Mix well using a pastry blender or fork until mixture is crumbly. Evenly sprinkle crumb mixture over top. Bake for forty to fifty minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for at least fifteen minutes. Cut into eight pieces.


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