recipes

OVEN BARBECUE SPARERIBS

Serves 6.

Cost per serving: $2.

• 3 lb. country-style pork ribs, cut into pieces of 1 or 2 ribs

• 2 tsp. salt, or more

• 1/2 tsp. cayenne (red) pepper

• 2 tbsp. vegetable oil

• 2 small onions, very thinly sliced

• 2 tbsp. Worcestershire sauce

• 1 tsp. paprika

• 3/4 c. water

• 2 tbsp. vinegar

• 3/4 c. ketchup

• 1 tsp. chili powder

Directions

Season ribs with salt and cayenne pepper. Heat the oil in a frying pan over medium heat, add ribs and brown on all sides.

Place ribs in a single layer, covered with the onions, in a roaster with a cover or large, deep pan to be covered with aluminum foil. Combine the Worcestershire, paprika, water, vinegar, ketchup and chili powder, and pour over ribs. Cover and bake for 11/2 to 2 hours, basting occasionally, in a preheated 350-degree oven.

Nutrition information per serving:

Calories 330 Fat 19 g Sodium 1,229 mg

Carbs 11 g Sat. fat 6 g Calcium 26 mg

Protein 27 g Chol 78 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1/2 other carb, 4 medium-fat meat.

BUBBLY BROILED POTATOES

Serves 4.

Cost per serving: 30 cents.

• 4 medium white potatoes

• 3 tbsp. light or regular mayonnaise

• 4 tbsp. grated cheese

• 1 tsp. caraway seed, or more

Directions

Boil unpeeled potatoes until tender. Cool slightly, peel and cut into 1/2-inch slices. Arrange slices in a pan that can double as a serving dish.

Spread mayonnaise over the potatoes and sprinkle with cheese and caraway seeds. Broil on low, 5 or 6 inches from the flame about 5 minutes or until the potatoes are golden.

Nutrition information per serving:

Calories 210 Fat 6 g Sodium 140 mg

Carbs 35 g Sat. fat 2 g Calcium 55 mg

Protein 5 g Chol. 11 mg Dietary fiber 4 g

Diabetic exchanges per serving: 2 bread/starch, 1 fat.

BISHOP'S BREAD

About 24 bars.

Cost per serving of 2 bars: 36 cents.

• 1 tbsp. white vinegar

• 1 c. milk

• 2 c. flour

• 11/2 c. firmly packed brown sugar

• 1/2 tsp. salt

• 1/2 c. cold butter (1 stick) or shortening

• 1 tsp. cinnamon

• 1/2 tsp. baking soda

• 1 tsp. baking powder

• 1 (8-oz.) pkg. dates, chopped

• 1 c. chopped nuts

• 1 egg, lightly beaten

Directions

Preheat oven to 325 degrees.

To make soured milk, combine vinegar and milk, and let stand 5 minutes until the milk sours.

In a large bowl, mix the flour, brown sugar and salt. Cut in the butter or shortening with a pastry cutter until the mixture resembles corn meal. Set aside 1/4 cup of the mixture for the streusel topping.

To the larger portion, add cinnamon, baking soda and baking powder. Stir in the dates and nuts. Combine the soured milk and egg, and stir into the dry ingredients until just blended. Place in a greased 9- by 13-inch pan or two loaf pans and top with the reserved streusel mix. Bake in oven for 30 to 35 minutes for the 9- by 13-inch pan (50 to 60 minutes for the loaf pans) or until a knife in the center of the pan(s) comes out clean.

Nutrition information per serving of 2 bars:

Calories 383 Fat 15 g Sodium 227 mg

Carbs 60 g Sat. fat 6 g Calcium 73 mg

Protein 5 g Chol. 40 mg Dietary fiber 3 g

Diabetic exchanges per serving: 2 bread/starch, 2 other carb, 3 fat.