* Exported from MasterCook * Abc Bagels Recipe By :www.3fatchicks.com/food/recipes Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium apple -- cut into 16 wedges 1 teaspoon brown sugar 1/4 cup light cream cheese 2 plain bagels -- split and toasted 1/4 cup lowfat shredded cheddar cheese 2 slices lean Canadian bacon -- sliced in strips 2 tablespoons chopped green onion this looks like a lunch or light supper Preheat oven to 425 degrees. Place a non stick skillet coated with cooking spray over medium high heat until hot. Add apple and sugar. Saute about 3 minutes. Remove from heat. Spread one tablespoon cream cheese over each bagel-half. Top each half with 4 apple wedges. Sprinkle each with cheese and bacon. Bake at 425 degrees for 5-8 minutes. Remove from oven and sprinkle with green onions. Serves 2 358 Calories 2 Fat 2 Sat Fat 22 Protein 3 Fiber 1047 Sodium 52 Carbs 7 WW points Source: http://www.3fatchicks.com/food/recipes/abcbagel.html 3fatchicks lf and delicious recipes From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Abc Soup With Pureed Pumpkin Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 7/8 pints hot water 4 teaspoons chicken bouillon granules 15 ounces canned beans -- drained -- (white kidney, black, garbanzo) 1 tablespoon Italian seasoning (or blend of oregano, basil, marjoram) 1 cup pureed pumpkin 15 ounces canned corn -- drained 1/3 cup alphabet shaped pasta (may substitute small elbow macaroni) 1 zucchini -- chopped into bite size pieces Stir water, granules, beans, seasoning, pumpkin and corn in soup pot. Bring to boil then cover and simmer for 15 minutes. Add pasta and zucchini and simmer, covered, for 15 minutes more. Serve. Suggestions: * Serve with cheese bread or favorite muffin * Substitute your favorite vegetables for corn and zucchini. Source: "http://stretcher.com/stories/971113d.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Using alphabet shaped pasta makes soup more fun, especially for the toddler crowd. The pumpkin base adds important nutrients and a creamy texture. Fast comforting soups like this one are quick and easy. The pumpkin puree makes it interesting - for color and flavor. Change the broth and make it vegetarian (vegan). I keep junior baby foods in the pantry. 1/2-cup jars. There's a squash and brown rice one; and a sweet potato apple and .... * Exported from MasterCook * Acorn Squash Soup #2 Recipe By :Oh Boy, I Can't Believe It's Soy! by Sanaa Abourezk Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces lite silken tofu -- drained 3 ounces leek -- chopped 6 ounces acorn squash (peeled) -- cut into 1" cubes 1 small yam (peeled) -- cut into 1" cubes 4 cups water 1 tablespoon olive oil 1 cube vegetable broth 1/8 teaspoon nutmeg 2 cloves 1/8 teaspoon curry powder salt to taste Saute the leek in olive oil over low heat for a couple minutes. Add the rest of vegetables plus 1/4 cup of water and continue to cook for five minutes, stirring occasionally. Add the tofu, seasoning, vegetable broth, and the rest of the water and cook over low to medium heat until vegetables are soft. Remove the cloves. Then puree the soup in a food processor or blender until smooth. Return to the pot. Add water if the soup is too thick. Adjust the seasoning and cook over low heat for 5 minutes, then serve. Source: "veg-recipe mailing list 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Alphabet Chicken Soup Recipe By :Patricia Mack's 15-Minute Chef Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoon canola oil 1/2 pound skinless boneless chicken breast and/or thighs 3 cups chicken broth 3 cups tomato juice 3/4 cup water 1/4 teaspoon fresh oregano 1 teaspoon white Worcestershire sauce 1 1/2 cups frozen mixed vegetables 2/3 cup alphabet macaroni Heat oil over medium-high heat in a 5-quart saucepan or Dutch oven. Add chicken, cook, stirring often, for about 3 minutes. Drain. Add broth, tomato juice, water, oregano, and white Worcestershire sauce. Bring to a boil; add vegetables and macaroni. Lower heat and simmer for 6 to 8 minutes or until pasta is tender. Serving Ideas : Corn muffins with apple butter. Green salad with Italian dressing. Apple slices with caramel dip. Source: "Berkley Publishing Group 1999" Fro PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cider Nut Bread Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 Lb Loaf: 1/2 cups Apple Cider -- Plus 2 Tbsp Apple Cider 3/4 cups Water 2 Tbsp Canola Oil 2 Tsp Salt 3 Tbsp Sugar 2 Tbsp Dry Milk Powder -- (I Omitted The Dry Milk Powder) 4 1/2 cups White Bread Flour 2 Tsp Active Dry Yeast 2 Tbsp Slivered Almonds Add all ingredients to your bread machine baking pan in order of your particular machine's manufacturer's directions. Added 2 Tbsp slivered almonds to the extra's dispenser. Used the 2 lb French bread, light crust settings. Programmed it to have an extra 5 min added to the warm up and 5 min longer on the first rise. We also set it to have a delayed start so we awoke to the aroma of fresh baked bread. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 177.8 Total Fat 3g Sat Fat 0.3g Carb 32.1g Fiber 1.2g Pro 5.2g Sod 271mg CFF 15.2% * Exported from MasterCook * Apple Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Apples -- Core, Chop 5 cups Water 1/2 tablespoons Lemon Peel -- Grated 1 Inch Cinnamon Wrapped In Cheese Cloth 1/4 cups Maple syrup 1 tablespoons Arrowroot 1 tablespoons Lemon juice 1/4 cups White wine 1/2 cups Light Sour Cream Simmer apples, water, lemon peel, cinnamon, and maple syrup until apples are tender, about 20 minutes; remove cinnamon. Puree soup in blender; return to sauce pan. Remove about a cup of liquid and combine it with arrowroot. When thickened, return to soup. Stir in lemon juice, and wine. Heat through. Serve with a spoonful of sour cream on each bowl. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 336.8 Total Fat 1.7g Sat Fat 0.2g Carb 84.2g Fiber 10.7g Pro 1.3g Sod 14mg CFF 4.3% * Exported from MasterCook * Apple-cinnamon Granola Bread Recipe By :www.breadworld.com Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup water 1/3 cup unsweetened applesauce 1 tablespoon butter or margarine 1/2 teaspoon salt 1 1/2 cups whole wheat flour 3/4 cup bread flour 1/2 cup granola 1/4 cup nonfat dry milk powder 1 tablespoon brown sugar -- packed 1/2 teaspoon ground cinnamon 1 1/4 teaspoons yeast Add ingredients to bread machine pan in the order suggested by manufacturer, adding applesauce with water, and granola with flours. If dough is too dry or stiff, adjust dough consistency. Bake on light setting. Makes a 1 pound loaf. S(Freezer-Friendly Mailing List): "by Becky [chatham6@cds1.net] on 1/14/01" Yield: "1 pound loaf" From "Jane" - - - - - - - - - - - - - - - - - - - Serving Ideas : We really like this bread - it makes awesome toast :-) -- B NOTES : I made this into pre-measured mixes so all I would have to add was the liquid. Inadvertently left out the butter, and it was fine. To adjust dough consistency: check dough ball after 5 minutes. If too dry, add water 1 teaspoon at a time. If too wet, add flour 1 tablespoon at a time. * Exported from MasterCook * Applesauce-oatmeal Fig Cake Recipe By :Variation by Hanneman 2001 Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Step one: 3/4 cup fresh orange juice or water 1/2 cup old-fashioned oats 1/8 teaspoon salt -- may double Step two: 1/2 cup vacuum-packed (moist) dried figs -- rounded measure 1/2 cup brown sugar 3/4 cup all-purpose flour 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/2 teaspoon baking soda Step three: 1/2 cup unsweetened applesauce 2 tablespoons vegetable oil 1 large egg -- see notes 1/8 teaspoon vanilla extract 2 tablespoons chopped walnuts OATS (Step one): Bring the juice to a boil in a medium-size saucepan over moderately-high heat. Stir in the salt and oats. Cover; reduce the heat to lowest setting and simmer for 5 minutes. Turn off heat and let stand until cool (about 15 minutes). DRY INGREDIENTS (Step two): Meanwhile, quarter the figs. Put the figs, along with the sugar, flour, baking soda, cinnamon, and nutmeg into the bowl of a food processor. Pulse until the figs are coarsely chopped and there are no lumps in the sugar. Set aside. Preheat oven to 350F. Spray an 8x8-inch baking pan. CAKE (Step three): Add the oil, applesauce, egg and vanilla to the oats in the saucepan. Mix until combined. Add the flour mixture, and stir just until moistened. Spread the batter in the prepared pan. Sprinkle chopped nuts across the top (optional). Bake 30 to 40 minutes, or until the cake starts to shrink from the sides of the pan and a wooden pick inserted in the center of the cake comes out clean. Place the pan on a wire rack to cool. Serving Ideas : The cake is good served warm. Or cool completely, cover tightly, and store overnight at room temperature before serving or freezing. Source: "Recipe adapted from one by Elizabeth Alston on Cooking Live (foodtv: 2001-Jan)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Taste test 01/17/01: Wonderful taste with great texture. Moist yet light. Aromatic. We did know that we were eating a reduced fat applesauce cake (almost too sweet!), but it wasn't the first impression. Since large eggs are often bigger than 1/4-cup each, I buy medium eggs and add liquid egg substitute to measure. We used light brown sugar and added the walnut topping. Variations: Try this cake with other dried fruit: especially those that are not as sweet as raisins or figs. Replace vanilla extract with rum or brandy extract or omit it (it was not in Alston's recipe). We baked it for 38 minutes. Here's a variation on the applesauce-oatmeal raisin cake by elizabeth alston that EllenC posted recently. Bob's first bite word was "wonderful" - looking very happy..! So - this is a "light" rather than a "low fat" cake Try it! it's a winner! * Exported from MasterCook * Applesauce-oatmeal Raisin Cake Recipe By :Elizabeth Alston Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 cup old-fashioned oats 1 cup dark raisins 1/2 teaspoon salt 1 cup packed dark brown sugar 1 cup unsweetened applesauce 1/4 cup vegetable oil 1 1/2 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 2 large eggs 13 by 9-inch baking pan Bring the water to a boil in a medium-size saucepan over moderately high heat. Stir in the oats. When the liquid returns to a boil, stir in the raisins and salt. Reduce the heat and simmer 4 to 5 minutes, stirring occasionally, until the oats are soft and the water is absorbed. Remove from heat, stir in the sugar, applesauce, and oil. Cool to lukewarm. Meanwhile, heat the oven to 350 degrees, and grease the pan. Put the flour, baking soda, cinnamon, and nutmeg into a large bowl. Stir to mix well. Stir the eggs into the oat mixture. Add the flour mixture, and stir just until moistened. Spread in the prepared pan and bake 30 to 40 minutes, or until the cake starts to shrink from the sides of the pan and a wooden pick inserted in the center of the cake comes out clean. Place the pan on a wire rack to cool. The cake is good served warm. Or cool completely, cover tightly, and store overnight at room temperature before serving or freezing. Yield: 12 servings Prep Time: 10 minutes Cooking Time: 1 hours 0 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This recipe produced a very moist cake. * Exported from MasterCook * Banana Cream Pie #2 Recipe By :Bluestein and Morrissey: 99% Fat-Free Book of Appetizers and Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sugar 1/4 cup cornstarch 1/8 teaspoon salt 2 1/4 cups skim milk 1/4 cup nonfat liquid egg substitute 1 1/4 teaspoons vanilla extract 1 Nutty Crust (see recipe) -- baked and cooled 1 1/2 large (about 12 ounces) bananas -- cut into 1/4-inch -- slices Combine the sugar, cornstarch, and salt in a saucepan. Slowly whisk in the milk. Whisk in the liquid egg substitute. Bring to boil over medium-high heat, stirring constantly. Reduce the heat to low and cook, stirring, for 2 minutes more. Remove the pan from the heat and stir in the vanilla. Pour half (about 1 1/4 cups) into the crust. Set aside for about 15 minutes to cool. Layer the bananas onto the partially filled shell and spread the remaining filling top. Cover and chill until set, about 1 hour. - - - - - - - - - - - - - - - - - - - NOTES : Your family will go bananas for this pie! * Exported from MasterCook * Basic Golden Oats Recipe By :Quaker Oats Wholegrain Cookbook 1979 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Quaker Oats -- (Quick or Old Fashioned, uncooked) 1 egg -- beaten 3 tablespoons butter or margarine -- melted 3/4 cup water or broth 1/4 teaspoon salt This basic recipe is an easy introduction to a new and exciting way to serve wholegrain oats in place of rice, pasta or potatoes. Experiment with it, for example, substitute orange juice for water. Basic Golden Oats take on different flavors and can be served for breakfast, brunch or even dessert. Bake Golden Oats for snacks, granola, or trail mix. Or use as ingredient in cookies, scones, muffins, fruit crisps, etc. Combine oats and egg in medium bowl; mix until oats are thoroughly coated. Add oats mixture to butter in 10-inch skillet; cook over medium heat, stirring constantly, 3 to 5 minutes or until oats are dry, separated and lightly browned. Add water and salt; continue cooking, stirring occasionally, 2 to 3 minutes or until liquid evaporates. Serve in place of rice or pasta. Makes 4 servings. VARIATION: Substitute orange juice for water From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beefy Polenta Casserole Recipe By :Betty Crocker Meat and Potatoes (#109) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cornmeal 1/2 cup water -- cold 1 1/2 cups water -- boiling 1/4 teaspoon salt 1/2 cup cheddar cheese, lowfat -- shredded 1/2 pound extra-lean ground beef 10 ounces spinach 14 ounces spaghetti sauce 1/2 teaspoon marjoram 1/2 cup cheddar cheese, lowfat -- shredded 2 whole tomatoes -- chopped Grease square baking dish, 8x8x2 inches. Mix cornmeal and cold water in 1 1/2-quart saucepan. Stir in boiling water and salt. Cook over medium-high heat, stirring constantly, until mixture thickens and boils; reduce heat. Cover and simmer 10 minutes, stirring occasionally; remove from heat. Stir in parmesan cheese until smooth. Cool 5 minutes. Spread on bottom and 1 inch up sides of pan. Cover and refrigerate at least 4 hours until completely firm. Heat oven to 350F. Bake cornmeal mixture uncovered in pan 15 minutes. Cook beef in 10-inch skillet over medium heat about 5 minutes, stirring frequently, until brown; drain. Stir in spinach, spaghetti sauce and marjoram. Spoon beef mixture into polenta shell. Cover and bake 25 to 30 minutes or until heated through. Sprinkle with mozzarella cheese. Bake uncovered about 5 minutes or until cheese is melted. Let stand 10 minutes before cutting. Sprinkle with chopped roma tomatoes, if desired. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : original recipe had parmesan and mozzarella. I changed to cheddar. * Exported from MasterCook * Braised Lettuce And Peas Recipe By :Weight Watchers Quick Meals in 30 Minutes or Less, p.129 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil 6 cups Romaine lettuce -- shredded [measured after leaves are shredded] 1 cup frozen green peas 1 pinch salt 1 pinch freshly ground black pepper In large nonstick skillet, heat oil; add lettuce and peas. Cook over medium heat, tossing constantly, 1 minute, until lettuce is wilted. Remove from heat; let stand, covered, 5 minutes, until peas are tender. Sprinkle with salt and pepper. Serving Ideas : Serve with Citrus red snapper and green rice Serves 4. Each serving provides 1/4 fat, 3 vegetables, and 1/2 bread. WW analysis: 51 Calories 1 g total fat 80 mg sodium 7 g total carbohydrate 3 g dietary fiber 3 g protein 39 mg calcium Formatted in MasterCook 4 by Ellen Pickett 2000-11-28. - - - - - - - - - - - - - - - - - - - NOTES : This is another recipe from the Weight Watchers Quick Meals recipe book I wrote about in November 2000. The only greens I regularly braise are spinach, but this might make a nice change. I think that peas and beans are relatively high in carbohydrates for non-grain vegetables, so we don't eat them as often as I would like to otherwise. * Exported from MasterCook * Bread Spread Ideas Recipe By :"KimberlyK" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** One of my favorite bread spreads is cream cheese - I use the fat free variety, but nearly ANYTHING can be mixed into it! You can mix some peanut butter into it (I use that Wonder Butter stuff) and it makes a low fat replacement to peanut butter. You can mix in mashed roasted garlic and it is a _wonderful_ alternative to garlic bread, or if you plan on kissing any body, you can spread cream cheese over the bread slices and then sprinkle them with non-fat Parmesan cheese and broil them - no garlic (or you could if you wanted to) - that is SUPER good with tomato soup. I mix low sugar jelly into mine in the morning and have that instead of butter on my bread. I also like to mix shredded carrot and some raisins into softened cream cheese - it makes a glorious sandwich! With a little bit of experimentation you can probably come up with your own even better then bought spread, try making an artichoke spread with the same things that the store bought version had and 'glue' it all together with some fat free Ricotta cheese... I like that stuff too - great with pineapple mixed in on Pumpernickel bread... I've made a bread spread with steamed broccoli, ricotta, garlic, a dash of minced Canadian bacon, and some minced onion before and it was totally delicious! It's great in calzone too - which is basically bread anyway... :-) If you have pita bread then a good lunch is some mashed black beans with homemade salsa mixed in (lots of onion makes it taste excellent if you like onion!) The sky is the limit - you could come up with any 'flavor' or style you could imagine just by changing the things you add to your 'glue' - soy sauce gives a definite oriental flavor to cream cheese and sprout sandwiches... Cajun spice mixed into some cream cheese with either cooked crab meat or shrimp on rolls is a delicious 'down south' tasting treat... - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Egg Pitas Recipe By :Choice Menus (Marjorie Hollands RD & Margaret Howard, RD Serving Size : 4 Preparation Time :0:10 Categories : Breakfast Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon butter or margarine 1 green onion -- chopped 2 large mushroom -- sliced 4 eggs -- beaten 2 tablespoons shredded reduced fat Cheddar cheese -- OR 2 tablespoons part skim milk mozzarella cheese -- shredded 1/4 teaspoon dry mustard 1/4 teaspoon dillweed 1 pinch salt 1 pinch pepper 2 pita bread, whole-wheat -- 6 inches (split in half) 4 lettuce leaves 4 teaspoons salsa -- (Mexican) In a small nonstick skillet, melt margarine on medium heat. Add onion and mushrooms and cook for 2 minutes. combine eggs, cheese and seasonings. Add to skillet. Cook, stirring occasionally, for 3 to 4 minutes or until eggs are set and cheese is melted. Line pita halves with lettuce leaves. Divide cooked egg amount four pita halves. Top each pits with 1 teaspoon salsa. Makes 4 Description: "Get your day off to a nutritious start with Mexican-inspired Breakfast Egg Pitas. the "heat" will depend on whether you choose milk, medium or hot salsa." Source: "Published in cooperation with Canadian Diabetes Association" S(MC formatted in 2001 by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that if you take the eggs and use only 2 and use 1/2 cup of Egg Beaters cuts fat in 1/2. Diabetic Exchange according to cookbook: 1 Starch, 1 Protein, 1 Fats & Oil Choice 19g Carbohydrate, 11g Protein, 7g Fat, 3g Fibre, 178 Calories. (4 Points) By substituting 2 of the eggs to 1/2 cup of Egg Beaters you can cut the fat to 1/2 fat and the WW Points to 3 * Exported from MasterCook * Broccoli, Leek And Chicken Stew With Sweet Potato Biscuit Recipe By :Beryl M Marton 1999 Great Chicken Cookbook for People with D Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rave Reviews Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- STOCK: 4 pounds chicken whole, no skin, R-T-C -- cut in pieces 1 onion -- quartered 2 cups baby carrots 1 celery stalk -- cut in chunks 2 parsley sprigs 1 bay leaf 5 peppercorns 1 teaspoon salt 8 cups water LEEK SAUCE: 2 tablespoons olive oil 1 leek -- washed, cut into -- 1/4-inch rings 2 cloves garlic -- crushed 1/4 cup chopped fresh basil 4 tablespoons flour 2 cups broth from chicken -- boiling 1 cup dry white wine 1/2 teaspoon salt -- optional 1/2 teaspoon white pepper 2 cups STEAMED broccoli florets Sweet Potato Biscuits with Yogurt -- see recipe 1/2 cup chopped fresh parsley STOCK: Place chicken and other stock ingredients except water into a large pot. Pour water over all. Bring to a boil, reduce heat to simmer, cover and cook 45 minutes. CHICKEN AND CARROTS: Remove chicken, cover with plastic wrap, and set aside. Later, remove meat from chicken bones and shred into bite-size pieces. Set aside. Strain stock. Remove carrots and set aside. FINISH BROTH: Place broth in the refrigerator until fat hardens. Remove fat. Taste stock, if too mild, reduce over high heat until it has a good strong chicken flavor. Put 2 cups in a small pan and freeze rest for future use. Heat the broth to boiling and have ready. LEEK SAUCE: Heat oil in a 3 quart saucepan. Add leek and saute 4 to 5 minutes. Add garlic and saute 1 to 2 minutes, stirring. Add basil and cook, stirring, 1 minute. Sprinkle with flour and cook, stirring, 2 to 3 minutes. Remove from heat. ADD 2 cups of boiling broth, all at once. Beat vigorously with a wire whisk or prevent lumping. Return to heat and cook, stirring, until thickened. Add wine, salt and pepper. BROCCOLI: Meanwhile, steam broccoli until just tender (5 min). Add broccoli to the leek sauce. Add shredded chicken and carrots. Bring to the boil, lower heat and simmer, stirring often, until heated through. BISCUITS: Make sweet potato biscuit dough recipe but cut 8 biscuits instead of 10. Bake as directed. TO SERVE: Place lower half of one biscuit on a serving plate and pour a serving of sauce over this. Top with other half of biscuit, sprinkle with parsley and serve at once. Book Estimates 324 cals, 12g fat, 2g fiber, 36g protein, Exchanges 2 veg, 4 lean meat (1 starch was not mentioned in book) Source: "Trade Paper ADA" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe is named "Deep-Dish Leek and Broccoli Pie." The name and instructions were edited to better prepare this stew on biscuit dish. --- this recipe was very good. I took shortcuts - that is just chicken breasts, (skinless boneless) and made a 20 minutes broth with it. add the broccoli at the last minute to "steam" it. then made the leek sauce. [PatHanneman ] My sweet potato biscuit was bisquick low-fat mix with a low fat potato pancake mix. (half and half) then proceed with usual biscuit recipe. very yummers! [PatHanneman ] * Exported from MasterCook * Burger Mix Recipe By :Lisa Rivero VRG Journal Jan/Feb 1995 Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dry garbanzo beans -- ground to a flour in a coffee grinder or high-powered blender 1 cup rolled oats -- ground to a flour in a blender or food processor 1/2 cup short-grain rice -- ground to a flour in a coffee grinder or blender 1/4 cup sesame seeds 2 Tablespoons dried parsley flakes 1 Tablespoon dried lemon peel -- grated 1/2 teaspoon garlic powder 1/2 teaspoon salt (Makes 8 patties) Serve on a bun with your favorite condiments. Combine all ingredients and store in an airtight container. Attach these instructions: To prepare, stir together Burger Mix and 1- 2/3 cups water. Allow mixture to stand for 15 minutes. With wet hands, form mixture into 8 patties. The patties will be quite moist, but they will firm up as they cook. Cook the patties on a lightly oiled non- stick skillet until browned on both sides (turn once). Total Calories Per Patty: 200 Fat: 4 grams From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Cheese Bread Recipe By :WFD (SCCinder 2/10/98) Serving Size : 10 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups water -- lukewarm 3/4 cups buttermilk 1 cups shredded lowfat sharp cheddar cheese -- grated 3 cups bread flour 1 tsp baking powder 1 tsp salt 1 tbsp sugar 1 1/2 tsps yeast 2 tbsps dried onions -- *Betsy's addition Put in bread pan according to manufacturer's instructions. Message From DmstcEngr@aol.com to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points I made this bread to go along with my clam chowder over the weekend. It is very good and has a nice texture. I threw in the dried onion flakes for kicks. It was originally posted to TNT by Diane (I think). * Exported from MasterCook * Buttermilk-chive Biscuits Recipe By :Robin Vitteta-Miller on Cooking Live 1/8/01 Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup buttermilk -- plus 2 tablespoons buttermilk 2 tablespoons minced fresh chives 1 tablespoon butter or margarine -- melted Non-stick cooking spray Preheat oven to 425-degrees. In a large bowl or food processor fitted with the metal blade, combine flour, baking powder, baking soda and salt. In a small bowl, whisk together buttermilk, chives, and butter. Add mixture to dry ingredients and mix together (with your hands) or pulse in a food processor until a manageable dough forms.Transfer dough to a lightly floured surface and knead 1 minute. Roll dough out to 1/2-inch thickness and, using a biscuit cutter or upside-down glass, cut 8 biscuits (about 3 inches in diameter). Transfer biscuits to a baking sheet that has been coated with non-stick spray. Bake 10 to 12 minutes, or until puffed up and golden. Serve warm. Yield: Yield: 8 biscuits Prep Time: 15 minutes Cooking Time: 12 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage And Tomato Soup Recipe By :Margo Oliver's Most Treasured Recipe food editor of Today Ma Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter or margarine 2 cups cabbage -- coarsely chopped 2 cups water 1 teaspoon salt 2 tablespoons flour 1 cup canned tomatoes -- *see Note 1 drained 1 tablespoon dried parsley 1/2 teaspoon dried basil -- leaves 1/4 teaspoon celery salt 1/8 teaspoon garlic salt 3 cups 1% low-fat milk -- *see Note 2 Heat butter in large saucepan. Add cabbage and cook gently 3 minutes, stirring. Add 2 cups water and salt, bring to a boil, turn down hat and simmer 5 minutes. Bring back to a boil. Shake flour and 1/4 cup water together until blended in a small jar with a tight lid. Stir into boiling liquid gradually. Add tomatoes and seasonings. Bring to boil, turn down heat and simmer gently 5 minutes, stirring often. Stir in milk. Heat to scalding. DO NOT BOIL. Serve immediately. Serves 6 * Note 1: Recipe called for 2 medium tomatoes, peeled, seeded and coarsely chopped. * Note 2: Recipe called for 3 cups milk, we use 1% to cut down fat. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Based on MasterCook Nutritional Values WW Points = 2 Margo Oliver used to write a food column in the Total Magazine a Canadian Magazine. * Exported from MasterCook * Campbell's Creamy Chicken Stir-fry Recipe By :From Campbell's Kitchen (Daily email) 01/04/01 www.campbell Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cut-up vegetables -- *see Note 1 lb. boneless chicken breasts -- cut into strips 1 can Campbell's 98% Fat Free Cream of Chicken Soup -- (10 3/4 oz.) or Cream of Chicken Soup 1/4 cup water 1 tbsp. soy sauce 4 cups hot cooked rice -- cooked without salt *Use a combination of broccoli flowerets, sliced carrots and green or red pepper strips. SPRAY skillet with vegetable cooking spray. Heat 1 min. Add vegetables and stir-fry until tender-crisp. Remove vegetables. Remove pan from heat. SPRAY skillet with cooking spray and heat 1 min. Stir-fry chicken until browned. ADD soup, water and soy. Heat to a boil. Return vegetables to skillet and heat through. Serve over rice. Serves 4. T(Cook Time): "0:25" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Prep Time: 10 minutes: Cook Time: 25 minutes Kitchen Clip: Save time by stopping at your supermarket salad bar for the vegetables you choose for this recipe. They'll be pre-sliced and ready to use! Received from Campbell's Kitchen (Daily Email) 01/04/01 www.campbellkitchen.com Using MasterCook Nutritional Values: WW Points will be 8 points for the 1/4 of the recipes. * Exported from MasterCook * Canned Fruit And Yogurt Salad Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup plain lowfat yogurt 1/2 cup canned fruit 1 teaspoon fruit preserves -- to 2 tsp Sometimes, for a treat, I mix about 1/4 cup plain low-fat yogurt with about 1/2 cup canned fruit and 1-2 teaspoons fruit preserves (St. Dalfour brand - which is also sweetened with fruit juice instead of sugar). I jokingly call this my ice-cream sundae. This is low in fat and calories, so I guess it's an Eat-lf informal recipe. Hope this helps. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheddar-egg Pockets Recipe By :Weight Watchers Magazine (March/April 1998) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 1 large egg white 1 tablespoon skim milk 3 tablespoons shredded reduced fat Cheddar cheese -- sharp 1 small pita bread round Whisk together egg, egg white and skim milk. Cook in a nonstick skillet coated with cooking spray until nearly firm. Stir in cheese. Cut 1 small pita bread round in half; stuff each half evenly with egg mixture. Serving Ideas : Breakfast Menu: Cheddar-Egg Pockets 1 cup blueberries 1 cup skim milk S(MC formatted in 2001 by): "hdeacey@hotmail.com" - - - - - - - - - - - - - - - - - - - NOTES : Using the MC Nutritional Values the WW Point count is 6 points. _____ * Exported from MasterCook * Cheesy Zucchini Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Dried Porcini Mushroom 2/3 Cup Boiling Water 6 Medium Zucchini 6 Tablespoons Olive Oil -- as needed 1 Medium Onion -- chopped 2 Ribs Celery -- chopped 1 Pound Extra lean Ground Chuck 2 Cloves Garlic -- chopped 2 Ounces Prosciutto (about 1/2 Cup) -- chopped 1 Cup Marinara Sauce -- bottled 1 Tablespoon Tomato Paste 1 Teaspoon Dried Oregano 1 Bay Leaf 3/4 Teaspoon Red pepper Flakes -- crushed 1 Cup Parmesan Cheese -- grated Heat oven to 450. Place dried mushrooms in small bowl. Cover with boiling water. Let soak for 30 minutes or until the mushroom have softened. Strain mushrooms, reserving liquid. Chop the mushrooms. Meanwhile, trim stem ends from zucchini, slice lengthwise about 1/4-inch-thick. Using jelly-roll pans and working in batches, brush 1 tablespoon oil over each pan. Place zucchini in single layer on pans. Roast in 450-degree oven 20 minutes or until softened, turning over once. Repeat process with remaining zucchini slices, adding another 2 tablespoons oil, if needed. Meanwhile, heat remaining 2 tablespoons oil in large skillet over medium heat. Add onion and celery; cook for about 12 minutes or until softened. Transfer to bowl. Add ground chuck and garlic to skillet; cook over medium heat until browned, about 10 minutes. Add chopped mushrooms, reserved mushroom liquid, prosciutto, marinara sauce, tomato paste, oregano, bay leaf and red pepper flakes. Add cooked onion mixture to skillet; simmer, uncovered for 30 minutes. Remove bay leaf and discard. Reduce oven temperature to 350. To assemble, spoon 1-1/3 cups of meat sauce over bottom of 13x9x2 inch glass baking dish. Top with half the such slices. Sprinkle 1/3 cup Parmesan over zucchini. Layer on top 1-1/3 cups meat sauce, remaining zucchini slices, 1/3 cup Parmesan, remaining 1-1/3 cups meat sauce and remaining grated Parmesan cheese. Bake casserole in 350-degree oven for 25 minutes or until heated through and cheese on top has lightly browned. Let stand for 5 minutes before serving. From sbondy@stargate.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Gumbo Recipe By :Successful Living with Diabetes (January/February 2001) Serving Size : 12 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 3/4 pound smoked turkey sausage -- sliced 1 1/2 pounds boneless skinless chicken breasts 1/2 cup all-purpose flour 1 tablespoon vegetable oil 2 1/2 cups chopped celery 2 cups chopped onion 2 cups chopped green pepper 1/2 cup chopped green onions 4 cloves garlic -- minced 1 tablespoon Creole seasoning 1 tablespoon low sodium Worcestershire sauce 2 teaspoons hot sauce 1/2 teaspoon pepper 3 bay leaves 42 3/4 ounces fat-free reduced-sodium chicken broth -- (3 cans 14-1/4 each) File -- (optional) 6 cups cooked long-grain white rice -- cooked with salt & fat Coat a large nonstick skillet with cooking spray. Add sausage, and cook 5 minutes or until browned on all sides. Remove sausage from skillet, and set aside. Add chicken to skillet, and cook 7 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool slightly. Shred chicken; set aside. Place flour on a baking sheet; bake at 350° for 40 minutes or until caramel coloured, stirring occasionally. Coat a large Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add celery and next 4 ingredients; saute 8 minutes until tender. Add browned flour, Creole seasonings, and next 4 ingredients, stirring well. Add broth and reserved sausage. Bring to a boil; reduce heat, and simmer, uncovered, 1 hour. Add shredded chicken and simmer, uncovered, 30 minutes. Remove and discard bay leaves. Stir in file, if desired. Serve over rice. Yield: 12 Servings (Serving size1/2 cup rice and 1 cup gumbo) S(MC formatted & WW Points by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : According to magazine Nutritional Values the WW Points are: 6 Points. Diabetic Exchanges: 2 Starch, 1 Vegetable, 2 Lean Meat. Per 1/2 cup rice and 1 cup gumbo: Calories 305, Protein 21.0, Fat 8.2, Carbohydrate 34.4, Fibre 2.1g, Cholesterol 48mg, Sodium 413mg. * Exported from MasterCook * Chicken In Spinach-curry Sauce Recipe By :Weight Watchers Quick Meals, 1995, p. 6 Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons all-purpose flour 3/4 teaspoon salt -- divided use 1/2 teaspoon freshly ground black pepper 16 ounces skinless boneless chicken breasts -- four 4-ounce breasts 2 teaspoons vegetable oil 2 teaspoons curry powder -- mild or hot 1/2 teaspoon ground cumin 1 garlic clove -- minced 2 cups frozen chopped spinach -- thawed, well-drained 1 cup low-sodium chicken broth 1/4 cup buttermilk -- low fat (1.5%) 1. In gallon-size sealable plastic bag, combine flour, 1/4 teaspoon of the salt and [all] the pepper; add 1 chicken breast. Seal bag; shake to coat thoroughly. Transfer chicken to plate; repeat [process of adding chicken breasts to bag, sealing, and shaking] with remaining chicken breasts. 2. In large nonstick skillet, heat oil; add chicken. Cook over medium-high heat, turning once, 2-3 minutes on each side, until lightly browned. Transfer chicken to clean plate; set aside. 3. In same skillet, combine curry powder, cumin and garlic; cook over medium heat, stirring constantly, 1 minute, until fragrant. Stir in spinach and broth; bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 10 minutes, until flavours are blended. Cool slightly. 4. Transfer spinach mixture to food processor; puree until smooth. Return mixture to skillet; stir in buttermilk and remaining 1/2 teaspoon salt [but my arithmetic says that 3/4 teaspoon salt less the 1/2 teaspoon used in the sealed bag leaves only 1/4 teaspoon salt to add at this stage]. 5. Return chicken to skillet; cook over low heat about 15 minutes until chicken is cooked through and mixture is heated. Weight Watcher analysis: each serving provides: 1/2 fat, 1 vegetable, 3 proteins, 25 optional calories Serving Ideas : Raita (p.6), spiced rice pilaf with raisins (p.7), chutney 205 Calories 5 g total fat, including 1 g saturated fat 66 mg cholesterol 595 mg sodium 9 g total carbohydrate 3 g dietary fiber 31 g protein 162 mg calcium Formatted in MasterCook 4, including comments in brackets, by Ellen Pickett 2000-10-20. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Lentil Soup Recipe By :Betty Crocker Soup & Crock-Pot Meals January 1999 Serving Size : 6 Preparation Time :0:15 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- or 1 tablespoon vegetable oil 1 pound boneless skinless chicken breast halves -- cut into 1" pieces 1/2 cup chopped onion 2 cups yellow squash -- (summer), diced 2 cups thinly sliced carrots 1 cup sliced mushrooms -- (3 ounces0 8 ounces dried lentils -- (1 cup) sorted & rinsed 1/4 cup chopped fresh basil -- or -- or 1 tbsp dried basil 4 1/2 cups chicken broth 1/2 teaspoon salt 1/4 teaspoon pepper 28 ounces canned Italian tomatoes Grated Parmesan cheese Heat oil in Dutch oven over medium-high heat. Cook chicken and onion in oil 5 minute, stirring occasionally, until chicken is no longer pink in center. Stir in remaining ingredients except cheese, breaking up tomatoes. Heat to boiling, stirring occasionally; reduce heat to medium-low. Cover and cook 20 to 25 minutes or until lentils are tender. Serve with cheese. 6 servings. S(MC formatted & WW Points by): "hdeacey@mail.com" T(Cook): "0:30" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with: Complete the meal by serving it with crusty who NOTES : Health Twist: To reduce the amount of sodium to just 810mg per serving, use reduced-sodium chicken broth. The WW Points were calculated using MC Nutritional Values = 4 points * Exported from MasterCook * Chicken Parmesan #4 Recipe By :Linda Gassenheimer, Low-Carb Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Olive oil spray 1 pound boneless skinless chicken breasts -- visible fat removed Salt and freshly ground black pepper 1 cup low-sugar low-fat pasta sauce 1/4 cup freshly grated Parmesan Set a medium-size nonstick skillet over medium-high heat. Spray with olive oil, and brown the chicken 2 minutes on each side. Season each cooked side with salt and pepper. Add the pasta sauce and let simmer for 4 minutes. Sprinkle with Parmesan cheese, cover with a lid, and let sit 1 minute. Divide between 4 plates and serve with the pasta and broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Stroganoff #4 (Adapted) Recipe By :Betty Crocker Soup & Crock-Pot Meals January 1999 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free sour cream -- *1 1 tablespoon Gold Metal all-purpose flour 1 envelope chicken gravy mix -- (.87 to 1.2 oz.) 1 cup water 1 pound boneless skinless chicken breasts -- cut into 1" pieces 16 ounces frozen california-blend vegetables -- thawed, *2 1 cup sliced mushroom -- sauteed *3 1 cup frozen peas 10 ounces potatoes -- peeled cut into 1" -- pieces *4 (approximate 2 potatoes, weight after peeled) 1 1/2 cups Bisquick(r) baking mix 4 green onions -- chopped (1/3 cups) 1/2 cup 1% low-fat milk -- *5 *1 = called for light cream; *2 = called for frozen stew vegetables, thawed; *3 called for 4 ounce jar sliced mushrooms, *4 = was not called for was included in the frozen stew vegetables; *5= called for regular milk. Mix sour cream, flour, gravy mix and water in 3-1/2 to 4-quart Crock-Pot slow cooker until smooth. Stir in chicken, vegetables and mushrooms. Cover and cook on low heat setting 4 hours or until chicken in tender and sauce is thickened. Stir in peas. Mix baking mix and onions. Stir in milk just until moistened. Drop dough by rounded tablespoonfuls onto chicken-vegetables mixtures. Cover and cook on high heat setting 45 to 50 minutes or until toothpick inserted in center of dumplings coming out clean. Serve immediately 4 Servings. S(MC formatted & WW Points by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Time Saver Cut the chicken into pieces and chop the green onions the night before. Package each separately and store covered in the refrigerator. WW Points calculated using the MC Nutritional Values. = 9 Points. * Exported from MasterCook * Chicken Style Seasoning Recipe By :Gina Olds to FatFree 31 Jul 1998 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup salt 1/2 cup food yeast (nutritional yeast) 1 tablespoon soy flour 1/3 cup onion powder 1 tablespoon cumin 1/2 tablespoon garlic 2/3 teaspoon marjoram or thyme 2/3 teaspoon sweet basil 1/2 tablespoon paprika 2 tablespoons parsley flakes Combine all except parsley. Blenderize until fine. Add parsley and whiz briefly. Use: 1 tbsp seasoning for 1 c liquid to make broth. When using as a dry seasoning, use the amount the recipe calls for. Source: "http://www.fatfree.com/archive/1998/aug/msg00233.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is another version that I have on file but have not tried. It uses soy flour. Use dried or freeze dried herbs and spices. * Exported from MasterCook * Chicken Style Seasoning #2 (Old's) Recipe By :Gina Olds to FatFree 31 Jul 1998 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups nutritional yeast 2 1/2 teaspoons sweet pepper flakes 3 teaspoons onion powder 2 1/2 teaspoons salt 2 1/2 teaspoons rubbed sage 2 1/2 teaspoons celery seeds 2 1/2 teaspoons garlic 2 1/2 teaspoons thyme -- ground 1 1/4 teaspoons marjoram 1 1/4 teaspoons tarragon 1 1/4 teaspoons paprika 1 1/4 teaspoons rosemary -- ground Blenderize until fine. A coffee grinder works well. This makes 2 cups. May be doubled. Use: 1 tbsp seasoning for 1 c liquid to make broth. When using as a dry seasoning, use the amount the recipe calls for. Source: "http://www.fatfree.com/archive/1998/aug/msg00233.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is the recipe that I use to make my own "Chicken Seasonings" like McKay's. I don't know if it taste very chickeny because I have been a vegetarian all of my life, but I do know that my family likes it better than McKay's chicken seasoning. Use dried or freeze dried herbs and spices. * Exported from MasterCook * Chicken Tarragon Recipe By :Light & Easy Diabetes Cuisine - Betty Marks (1990) Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces boneless skinless chicken breasts 2 tablespoons low-sodium soy sauce 2 tablespoons water 1 lemon -- juiced 1 teaspoon sesame oil 2 cloves garlic -- minced 2 teaspoons dried leaf tarragon 1 dash white pepper trim any fat from chicken; cut into cubes or thin slices. In a medium-size bowl, combine soy sauce, water, lemon juice and chicken; marinate 15 minutes. In a non-stick skillet or wok, heat oil and cook garlic 1 minutes. Add chicken and stir-fry until cooked on all sides. Sprinkle in tarragon and pepper; stir to combine. Serves 4. Serving Ideas : Serve with 1/2 cup steam rice - 1-1/2 starch; 1/2 cup broccoli (1 Extras), 1/2 cup cook sliced canned beets (1 Fruits & Vegetable); 1/4 of Chicken Tarragon 3-1/2 Protein, (1/2 Fruits & Vegetables); 2 tsp diet margarine (1 fat) Total Diabetic Meal: 1-1/2 Starch, 3-1/2 Protein, 1 fat, 1-1/2 Fruits & Vegetable, 1 Extra. S(MC formatted in 2001 by): "hdeacey@mail.com" T(Cooking Time): "0:15" - - - - - - - - - - - - - - - - - - - NOTES : Diabetic Exchanges: 3-1/2 Protein, 1/2 Fruits & Vegetables Using the MC calculation the WW Points = 3 * Exported from MasterCook * Chocolate Chip Cookies #9 Recipe By :Choice Cooking Canadian Diabetes Association (1985) Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup butter 1/2 cup brown sugar -- lightly packed 1 egg 2 teaspoons vanilla 1 cup all-purpose flour 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup quick rolled oats 1/2 cup semisweet chocolate chips Cream butter and sugar together until light and fluffy. Beat in egg and vanilla. Combine flour, baking soda and salt. Stir into creamed mixture. Fold in rolled oats and chocolate chips. Using 2 teaspoon for each cookie, drop onto ungreased cookie sheets. Flatten with a fork. Bake in a 375° oven 10 minutes until cookies begin to brown around the edges. Remove from pan. Cool. Store in a covered containers. Makes 48 cookies. Each serving 2 cookies. Description: "Although the sugar and chocolate have been reduced in this recipe, it will still be a favorite with cookie lovers of all ages." S(MC formatted & WW Points by): "hdeacey@mail.com 01/29/01" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional Analysis the WW Points for 2 cookies is 2 points. Each serving; 2 Cookies 1 Fruit & Vegetable Choice 1 Fat & Oils Choice * Exported from MasterCook * Chocolate Cinnamon Rolls Recipe By :Cooking Light Magazine, April 1996 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package dry yeast 2 Tablespoons sugar 1 1/4 Cups Skim Milk -- Warmed --105 To 115F 1/4 Cup stick margarine -- melted 1/2 Teaspoon vanilla extract 1 egg -- lightly beaten 4 Cups bread flour -- divided 1/3 Cup unsweetened cocoa 1/2 Teaspoon salt vegetable cooking spray 1 egg white -- lightly beaten 1/4 Cup sugar 1 Teaspoon ground cinnamon 1 Cup sifted powdered sugar 2 Tablespoons skim milk 1 Teaspoon vanilla extract 1. Dissolve yeast and 2 tablespoons sugar in 1 1/4 cups warm milk in a large bowl; let stand 5 minutes. Add margarine, 1/2 teaspoon vanilla, and egg; stir well. Stir in 3 1/2 cups flour, cocoa, and salt to form a soft dough. Turn dough out onto a lightly floured surface, and knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. 2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85F), free from drafts, 45 minutes or until doubled in bulk. 3. Punch dough down. Turn out onto a lightly floured surface; roll into a 16 x 8 inch rectangle. Brush egg white over entire surface. Combine 1/4 cup sugar and cinnamon; sprinkle evenly over dough. Starting at long side, roll up dough tightly, jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut roll into 16 (1-inch) slices, using string or dental floss. Arrange slices, cut sides up, in a 13 x 9 inch baking pan coated with cooking spray. Cover and let rise 30 minutes or until doubled in bulk. 4. Preheat oven to 350F; bake rolls at 350F for 20 minutes. Combine powdered sugar, 2 tablespoons milk, and 1 teaspoon vanilla; stir well. Drizzle over rolls. Yield: 16 servings (serving size: 1 roll). CALORIES 221 (17% from fat); PROTEIN 6.2g; FAT 4.1g (sat 0.9g, mono 1.5g; poly 1.2g); CARB 39.3g; FIBER 0.2g; CHOL 14mg; IRON 2mg; SODIUM 126mg; CALCIUM 39mg. WW- 5 points. Busted by Gail Shermeyer <4paws@netrax.net> From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Applesauce #2 Recipe By :Taste Of Home's Quick Cooking Online Serving Size : 7 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 large tart apples -- peeled and cut into chunks (8 to 10) 1/2 cup sugar -- (1/2 to 1) or sugar sub. 1/2 cup water 1 teaspoon ground cinnamon Combine apples, sugar, water and cinnamon in a slow cooker; stir gently. Cover and cook on low for 6-8 hours or until apples are tender. Nutritional Analysis: One 3/4-cup serving (prepared with sugar substitute equivalent to 1/2 cup sugar) equals 93 calories, 0 fat (0 saturated fat), 0 cholesterol, 77 mg sodium, 25 g carbohydrate, 4 g fiber, 1 g protein. Diabetic Exchanges: 2-1/2 fruit, 1 meat. -- 1 to 2 pts Description: "Low Sugar Crock Pot Recipe: 5 Ingredients or Fewer" Source: "http://www.quickcooking.com/5orfewer.asp" Yield: "5 cups" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : My mother gave me the recipe for this warm and cinnamony apple dish," recalls Lisa R. of Ft. Recovery, Ohio. "Simmering it in a slow cooker fills the house with a wonderful aroma. You can also serve it with cream for dessert, Lisa suggests. * Exported from MasterCook * Cinnamon Curry Rice Recipe By :Nina Simonds on Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Asian Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce: 1 1/2 tablespoons soy sauce 1 tablespoon rice wine or sake 1 teaspoon salt 1/2 teaspoon freshly ground black pepper --- 4 sticks cinnamon 3 3/4 cups water 2 cups long-grain rice 2 1/2 teaspoons safflower or corn oil 1 1/2 cups leeks -- thinly sliced 1 1/2 tablespoons minced garlic 2 tablespoons good-quality curry powder 3 carrots -- peeled and cut into -- 1/4-inch dice (3 to 4) -- (about 1 1/2 cups) 3 turnips -- peeled and cut into -- 1/4-inch dice (3 to 4) -- (about 1/12 cups) 3 1/2 tablespoons rice wine or sake 1/2 cup water 1 1/2 cups cooked peas -- (if using frozen -- thaw to room temperature) In a small bowl, mix sauce ingredients together. Put the cinnamon sticks and the water in a pot and bring to a boil. Cook about 5 minutes over medium heat. Under cold running water, rinse the rice in a saucepan until the water runs clear. Drain and add the rice to the cinnamon water. Bring the water to a boil again, reduce the heat to low, and cover. Simmer covered for 17 minutes, or until craters appear in the surface of the rice and the water has been absorbed. Remove from the heat and fluff the cooked grains with a fork. Cover and let sit for 15 minutes, then uncover and spread the rice out on a cookie sheet with a fork to cool completely. Discard the cinnamon sticks. (The rice should be cold or at least room temperature before stir-frying.) Heat a wok or large skillet. Add the oil and heat until hot. Add the leeks and garlic, and stir-fry over medium heat until slightly softened and translucent. Add the curry powder and stir-fry for 10 seconds, until fragrant. Add the carrots, turnips, rice wine, and water, and partially cover. Cook about 5 to 8 minutes, until tender, then add the cooked rice, breaking it up with a spatula. Add the peas and the sauce. Toss lightly to coat the ingredients and spoon into a serving dish. Serve hot. Yield: 6 servings Prep Time: 25 minutes Cooking Time: 1 hours 35 minutes From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Confetti Bean Salad Recipe By :Taste of Home's Light & Tasty (Premiere Issue Jan. 2001) Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups canned kidney beans -- rinsed and drained (1 can) 2 cups canned chickpeas -- rinsed and drained (1 can) 14 1/2 ounces Italian diced tomatoes -- drained (1 can) 1 1/2 cups frozen peas 1 1/2 cups frozen corn 1/2 cup chopped onions 1/2 cup chopped green pepper 3 tablespoons red wine vinegar -- OR 3 tablespoons cider vinegar 2 tablespoons olive oil -- or 2 tbsp canola oil 1/2 teaspoon salt 1/4 teaspoon pepper In a large bowl, combine the first seven ingredients. In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour over bean mixture; toss gently to coat. Cover and refrigerate for at least 4 hours. Yield 10 servings. S(MC formatted & WW Points by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Here is a nice salad that can be eaten in the winter, but taken to a picnic in the summer without worry. Nutritional Analysis: (Using magazine value) One serving (3/4 cups) equals 176 calories, 4g fat (trace saturated fat), 0 cholesterol, 358mg sodium, 30g carbohydrate, 8g fiber, 7g protein. Diabetic Exchanges 1-1/2 starch, 1 Vegetable, 1 Fat. WW Points: 2 Points. * Exported from MasterCook * Cooking With Wholegrain Oats Recipe By :Quaker Oats Wholegrain Cookbook 1979 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Golden Oats are simple to make. Combine oats with a beaten egg, thoroughly coating the oats. Saute this mixture until the oat flakes become dry and separated as the egg forms a protective seal around each flake. Then the liquid is added and the mixture is cooked and stirred until the moisture evaporates. The oats fluff up and separate becoming full, round and delicately golden brown. And, don't worry. You will not end up with scrambled eggs and oats. Make ground oat flour: process 60 seconds. 1) Replace up to one third of all-purpose flour when baking or dredging. 2) Replace all flour when thickening soups, gravies and sauces. Toast oats until light golden brown. (350F 15-20 minutes up to 2 cups; adjust time for larger quantities. Spread on jelly roll or baking sheet.) 3) Add fiber: Add 3/4 cup toasted oats per 7-oz can tuna and make a tuna salad with celery etc. 4) Add crunch: Use as you would nuts: to add crunch and flavor - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder #8 Recipe By :SIMPLY VEGAN Debra Wasserman & Reed Mangels, PhD, RD. Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 1 onion -- chopped 2 cups water 2 stalks celery -- chopped 2 carrots -- chopped 2 cans vegan creamed corn -- (17 ounce) 1 cup soy milk 1 potato -- chopped 1 1/2 teaspoons garlic powder 1/4 teaspoon nutmeg salt and pepper to taste Saute onion in oil over medium-high heat until soft. Add water and chopped celery and carrots. Cook 10 minutes. Add creamed corn, soy milk, chopped potato, and spices. Continue cooking for another 10 minutes, Serve hot. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder With Popcorn Croutons Recipe By :Edward & Sons Organic Country Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces canned corn 6 cups corn kernels -- fresh or frozen 1 large baking potatoes -- peeled and diced 1/2 cup red bell pepper -- diced -- or celery 4 Organic Country Vegetable Harvest cubes -- diluted in 8 cups hot water 1 teaspoon dried tarragon 1 teaspoon dried basil 1/8 teaspoon sea salt -- or to taste ground black pepper -- to taste 1/4 cup air-popped popcorn -- for croutons In a food process or blender, process canned corn (liquid & corn) until pureed. Pour into a large saucepan. Add all ingredients except popcorn. Bring to a boil over medium-high heat. Reduce heat to low and simmer until potato and bell peppe (or celery) are both tender (about 25 minutes). In a food processor or blender, process about 1/2 of the soup until fairly smooth. Return to saucepan and stir well while re-heating. Serve with a garnish of popcorn in each bowl. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornbread #9 Recipe By :Annice Grinberg Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 1 cup cornmeal 2 tablespoons sugar 2 teaspoons baking powder 1/2 teaspoon salt 2 egg whites 1 cup skim milk 3/4 cup creamed corn -- (from a can) Mix dry ingredients. Mix wet ingredients. Mix together, just till blended. Pour into sprayed 8"x12" pan. Bake about 20 minutes at 400 F. From Annice Grinberg - - - - - - - - - - - - - - - - - - - NOTES : I adapted this from a recipe I had copied from somewhere or other. I really like the way it comes out -- very moist and tasty. * Exported from MasterCook * Couscous Marinara Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Couscous 1 1/2 cups Lowfat Chicken Broth -- Boiling 2 Tsp Olive Oil 1 cups Diced Onion 2 Cloves Garlic -- Minced 1 cups Diced Green Bell Pepper 3 cups Sliced Mushrooms 15 Oz Diced Tomatoes Italian Style With Juice 2 Tbsp Tomato Paste 2 Tbsp White Wine 1/4 Tsp Crushed Red Pepper 1/4 Tsp Freshly Ground Black Pepper 1 Lb Cooked Shrimp -- Med, Peeled A quick and delicious low-fat shrimp main dish from Express Lane Diabetic Cooking. 1. Place the couscous in a heatproof bowl. Add the broth and cover. Set aside while you prepare the marinara mixture. 2. In a skillet over medium-high heat, heat the oil. Add the onion and garlic and saute for 3 minutes. Add the green pepper and mushrooms and saute for 5 minutes until mushrooms have browned. 3. Add the canned tomatoes, tomato paste, white wine, crushed red pepper, black pepper and salt. Simmer for 5 minutes. Add the shrimp and cook for 1 minute. 4. Mound the couscous on a serving platter. Serve the shrimp marinara over the couscous. Yield: 4 servings. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 381.7 Total Fat 4.6g Sat Fat 0.8 Carb 50.5g Fiber 5.6g Pro 36.8g Sod 472mg CFF 10.5% * Exported from MasterCook * Cream Of Chicken And Wild Rice Soup Recipe By :Maynard, Maynard, Duncan: All New Diabetic Cookbook (1998) Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup wild rice 1 tablespoon low-sodium soy sauce 1 1/2 cups water 3 large garlic cloves -- minced 1 medium onion -- chopped 1/4 cup low-sodium defatted chicken broth 2 carrots -- finely diced 6 stalks fresh asparagus -- finely chopped 1/2 cup all-purpose flour 5 cups low-sodium defatted chicken broth 1/2 teaspoon dried thyme 1 bay leaf minced parsley pepper -- to taste 1 cup chopped cooked chicken breast 4 cups nonfat milk Cook the wild rice with the soy sauce and water in a covered pot. Saute the garlic and onion in 1/4 cup chicken broth in a large saucepan until tender. Add the carrots and asparagus and cook until tender. Mix in the flour and cook over low heat for approximately 10 minutes, stirring frequently. Pour in the chicken broth, using wire whisk to blend until smooth. Add the seasonings and chicken. Reduce heat. Slowly add the milk. Simmer for 20 minutes. Fold in the prepared rice and serve. Exchange per cup: 1 meat, 1/2 milk, 3/4 starch, 1/2 vegetable. 131 cals; 7% from fat. 1g total fat. 161mg sodium, 19g carbs, 2g fiber. Yield: "10 cups" Fro PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Yam And Spinach Soup (Sweet Potato) Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1/2 cup chopped celery 1 red bell pepper -- seeded and chopped 2 tablespoons minced garlic 1 cup all-purpose flour 3 cans broth (chicken or vegetable) -- 16 oz. 3 cups diced and peeled sweet potatoes (yams) OR 1 (29-oz.) canned yams, drained 10 ounces fresh spinach leaves (or 1 bag) -- stemmed and coarsely chopped 2 cups skim milk 1/2 cup sliced green onion stems (scallions) Salt and pepper to taste In a large heavy pot coated with nonstick cooking spray over medium-high heat, cook onion, celery, red bell pepper and garlic until the vegetables are tender, about 5 to 7 minutes. Stir in flour and gradually add the chicken broth, whisking until the soup is blended. Add sweet potatoes and bring to a boil, reduce heat and cook approximately 20 minutes or until the potatoes are very tender. Add the spinach, milk, green onion stems, salt and pepper, cooking until spinach is wilted and soup is well heated and thickened, about 5 minutes. Note: If using canned yams, cut in small chunks and stir in at the end of cooking. Source: "Louisiana Sweet Potato Commission" S(Illustration): "http://www.culinary.net/ifs/recipes/creamofyamandspinachsoup.html" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Appetizers or side dish NOTES : Spinach and sweet potatoes join together to produce this sensational, creamy, rich-flavored soup. The American "yam" is a sweet potato with dark-orange flesh that cooks up moister and softer than the light-skinned, pale-fleshed sweet potato. Either would work in this soup. * Exported from MasterCook * Creamed Corn Cornbread Recipe By :Alton Brown Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups yellow cornmeal 1 teaspoon kosher salt 1 tablespoon sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1 cup buttermilk 2 eggs 1 cup creamed corn 2 tablespoons canola oil Preheat oven to 425 degrees. Place a 10-inch cast iron skillet into the oven. In a bowl, combine the cornmeal, salt, sugar, baking powder, and baking soda. Whisk together to combine well. In a large bowl, combine the buttermilk, eggs, and creamed corn, whisking together to combine thoroughly. Add the dry ingredients to the buttermilk mixture and stir to combine. If the batter will not pour, add more buttermilk to the batter. Add 2 tablespoons canola oil to the cast iron skillet. Pour the batter into the skillet. Bake until the cornbread is golden brown and springs back upon the touch, about 20 minutes. Yield: 8 servings Prep Time: 20 minutes Cooking Time: 20 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Chicken, Leek And Mushroom Soup Recipe By :Cooking Light, Mar/Apr 1993, page 142 Serving Size : 9 Preparation Time :0:05 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 3 cups chopped leek 2 1/4 pounds skinless chicken thighs -- skinned, boned cut into bite-size pieces 3 cloves garlic -- minced 4 cups quartered fresh mushrooms -- (12 ounces) 3 cups no-salt low-fat chicken broth 1/3 cup Chablis or other dry white wine 1/2 cup all-purpose flour 2 1/2 cups 2% low-fat milk 2 tablespoons medium dry sherry 1/2 teaspoon salt 1/4 teaspoon pepper Coat a large Dutch oven with cooking spray; place over medium-high heat until hot. Add leek, chicken, and garlic, and saute 10 minutes. Add mushrooms, and saute 5 minutes. Add broth and wine; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Place flour in a small bowl. Gradually add milk, stirring with a wire whisk until well blended; add to soup. Cook over medium heat 10 minutes or until thickened, stirring constantly. Stir in sherry, salt, and pepper. Yield: 9 cups (serving size: 1-1/2 cups). From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Substitute 1-1/4 pounds skinned, boned chicken thighs, if desired. * Exported from MasterCook * Creamy Mocha Chocolate And Raspberry Parfait Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mocha-Chocolate Mousse 2 packages Mori-Nu lite, silken, extra firm, tofu -- 10 1/2 oz 3 tbsp maple syrup 1/4 cup brown sugar 2 tbsp Tia Maria or Kahlua 1/3 cup cocoa powder -- plus 1 tablespoon cocoa powder 2 teaspoons instant espresso 1/4 tsp ground cinnamon Raspberry Sauce 1 pkg frozen raspberries 1/3 cup fresh orange juice 1/2 lemon -- juiced 2 tbsp sugar 1 tbsp Grand Marnier To prepare the mousse: Place all ingredients in a food processor and puree until until creamy. About 2 minutes. Do not under process. Transfer to a bowl, cover and refrigerate. To prepare sauce: Thaw berries and place in a food processor with remaining ingredients except Grand Marnier. Process until smooth then strain into a bowl, pressing on solids. Discard seeds. Stir in liqueur. Cover and chill. To serve: Layer mousse and sauce in narrow parfait glasses. Garnish with a whole raspberry and mint leaf if desired. Kristin: I made Low Fat "Whipped Cream" to layer in the parfaits. I think you could omit the cinnamon if you are using the raspberry sauce. Also, be sure and use a good quality cocoa powder such as Ghirardelli, Lindt, or Valrhona. I only had Hershey's and had to add an extra tbsp of Kahlua, and about 1 tsp of vanilla. Also, I didn't have espresso powder so used regular instant powder. Formatted by Whome40@aol.com Jan 2001 - - - - - - - - - - - - - - - - - - - NOTES : The Strang Cookbook for Cancer Prevention pg. 290 * Exported from MasterCook * Creamy Turkey Soup Recipe By :TASTE OF HOME DEC/JAN 1996 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 3 ribs celery with leaves -- cut into 1/4" 5 tablespoons butter or margarine -- * 6 Tablespoons all-purpose flour 1 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon garlic powder 1/2 teaspoon dried thyme 1/2 teaspoon savory 1/2 teaspoon dried parsley 1 1/2 cups 1% milk 4 cups cooked lean turkey -- cubed 5 medium carrots -- cut into 1/4" slices 1 cup turkey or chicken broth -- 1-2 cups 10 ounces frozen peas * Original was 6 tbsp butter or margarine In a large kettle, saute onion and celery in butter until tender, about 10 minutes. Stir in the flour and seasonings ;gradually add milk, stirring constantly until thickened. Add turkey and carrots. Add enough broth until soup is desired consistency. Cover and simmer for 15 minutes. Add peas; cover and simmer for 15 minutes or until vegetables are tender. Yield: 6-8 servings. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crisco's Chicken With Apple-cream Sauce (Light) Recipe By :Crisco "We Cook" Cookbook Serving Size : 4 Preparation Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breast halves 1/2 teaspoon salt 1 tablespoon vegetable oil 1 cup apple cider -- or juice 1 teaspoon lemon juice 1/4 teaspoon dried rosemary 1/8 teaspoon pepper 1/2 cup lowfat 1% milk 1 teaspoon cornstarch -- dissolved in 2 tablespoons apple cider Or cream -- see note 1 tablespoon fresh parsley -- chopped Rinse chicken. Pat dry. Sprinkle with salt. Heat Crisco Oil in large skillet with cover on medium-high heat. Add chicken. Cook about 4 minutes per side or until browned. Add apple cider, lemon juice, rosemary, and pepper. Reduce heat. Cover. Simmer 10 minutes or until chicken is no longer pink in center. Remove chicken. Keep warm. Add heavy cream to skillet. Cook and stir until reduced by half and thickened. Stir in parsley. Return chicken to skillet. Heat about 2 minutes. Serve chicken with sauce spooned over top. Source: "Crisco Vegetable Oil" Copyright: "2000 Proctor & Gamble" T(Cooking): "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is a great do ahead dish. Lowfat choice: use 1/2 cup heavy cream and no thickener or use low-fat milk; thicken sauce with 1 teaspoon cornstarch dissolved in 2 tablespoons apple cider. The sauce can be doubled if desired. The dish can be prepared up to a day in advance and refrigerated, tightly covered. Reheat covered over low heat before serving. * Exported from MasterCook * Cucumber And Chive Sauce For Fish And Poultry Recipe By :Low Fat Cooking for Dummies Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 piece cucumber -- (2 inch) finely chopped (peeled if waxed) 1/4 cup minced red bell pepper 1/4 cup snipped fresh chives 1 cup fat-free or lowfat sour cream 1/4 cup fresh lemon juice 2 tablespoons lemon zest 1 teaspoon dry mustard Salt (optional) and freshly ground black pepper In a small bowl, combine all the ingredients and mix well. Per Serving: Calories 30 Protein 2 g Carbohydrates 6 g Total Fat 0 Sodium 18 mg % calories from fat 4 Fiber 0 g Cholesterol 0 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Corn Muffins Recipe By :Jeanne Jones' Cook it light news column 1/17/01 Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup yellow cornmeal 5 1/2 cups calcium-enriched all-purpose flour 3 tablespoons sugar 4 teaspoons baking powder 1/2 teaspoon salt 1 teaspoon curry powder 2 egg whites -- lightly beaten 2 tablespoons canola oil 2/3 cup canned evaporated skim milk 1 teaspoon vanilla extract 1 cup frozen corn kernels -- unthawed The secret to moist corn muffins The first time I made these muffins, I cooked the corn before adding it to the batter, and I didn't like the texture of the muffins. The next time, I just thawed the corn but didn't cook it, and they were a bit better. Then I discovered the secret to really moist muffins was to add the frozen corn, unthawed, to the batter. The corn thaws and "plumps up" during the baking and adds a delightful taste, texture and moisture. These unusual muffins freeze well and are wonderful to have on hand for a delicious breakfast bread or to serve with salads and soups for lunch or dinner. Also, by using calcium-enriched flour and evaporated milk, you substantially increase the calcium content of each muffin. Preheat the oven to 400 degrees. Spray a muffin tin (12 21/2-inch cups) with non-stick cooking spray and set aside. Combine the cornmeal, flour, sugar, baking powder, salt and curry powder, and mix well. In another bowl, combine the egg whites, canola oil, milk and vanilla, and mix well. Pour the liquid ingredients into the dry ingredients. Add the frozen corn kernels and mix until the liquid is absorbed. Do not overmix. Fill each prepared muffin cup 2/3 full and bake in the preheated oven for 25 minutes. Makes 12 muffins. Each serving contains approximately 139 calories, 3 grams fat, 1 milligram cholesterol, 236 milligrams sodium, 25 grams carbohydrates, 4 grams protein, 1 gram fiber, 158 milligrams calcium. Source: Jeanne Jones, Cook It Light 1/17/01 http://www1.buffnews.com/editorial/20010117/1015172.asp From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deviled Spread Recipe By :McDougall Newsletter, May-June, 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces canned kidney beans. drained and rinsed 1/3 cup sweet pickle relish 1/4 cup fat free or tofu mayonnaise 1/2 tablespoon prepared mustard several twists of fresh ground pepper Servings: makes 1 1/2 cups Preparation Time: 5 minutes Chilling Time: 2 hours Place beans in medium bowl. Mash with bean masher. (Do not use food processor.) Combine with remaining ingredients. Refrigerate to blend flavors. This makes a delicious filling for pita bread or sandwich bread. Add lettuce, sliced tomatoes, onions, and/or cucumbers. McDougall Newsletter, May-June, 1997 Per serving: 89 calories, .4g fat, 18g carb, 0 chol, 4g protein, 4g fibe. 1 WW POINT From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I also like to make bean sandwiches. Here is a favorite. * Exported from MasterCook * Double-chocolate Souffle Torte With Raspberry Sauce Recipe By :www.cookinglight.com/articles/get_article.asp?aID=9493 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce: 1 cup water 1/2 cup sugar 1 tablespoon cornstarch 1/8 teaspoon salt 1 package frozen raspberries in light syrup -- (10-ounce) thawed and undrained 1 tablespoon Grand Marnier -- (orange-flavored liqueur) Torte: 3 ounces semisweet chocolate -- chopped 2 tablespoons Grand Marnier -- (orange-flavored liqueur) 3 tablespoons butter -- softened 3/4 cup sugar -- divided 1 large egg 1/4 cup fat-free milk 1/4 cup Dutch process cocoa or unsweetened cocoa 2 tablespoons cornstarch 4 large egg whites 1/4 teaspoon cream of tartar 1/8 teaspoon salt Cooking spray 1. To prepare the raspberry sauce, combine first 4 ingredients in a medium, heavy saucepan; stir well with a whisk. Bring to a boil over medium heat, stirring frequently. Cook 2 minutes. Stir in raspberries; cook 4 minutes, stirring gently. Remove from heat. Stir in 1 tablespoon liqueur. Pour sauce into a bowl; cover and chill 1 hour. 2. Preheat oven to 300 degrees. 3. To prepare torte, combine chocolate and 2 tablespoons liqueur in a small, heavy saucepan; cook over low heat until chocolate melts and mixture is smooth, stirring occasionally with a whisk. Place butter and 1/2 cup sugar in a medium bowl; beat with a mixer at medium speed 1 minute or until fluffy. Add egg; beat 1 minute. Gradually add milk; beat at low speed (mixture will look curdled). Add chocolate mixture, cocoa, and 2 tablespoons cornstarch; beat at low speed until combined. 4. Place the egg whites, cream of tartar, and salt in a medium bowl; beat with a mixer at high speed until soft peaks form using clean, dry beaters. Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. Spoon chocolate mixture into an 8-inch springform pan coated with cooking spray. Bake at 300 degrees for 45 minutes or until a wooden pick inserted in center comes out almost clean; run a knife around outside edge. (The torte falls as it cools.) Cool on a wire rack. Yield: 8 servings (serving size: 1 wedge and 1/4 cup sauce). Note: Grand Marnier adds a wonderful depth of flavor to this indulgent-tasting dessert. But if you must go alcohol-free, substitute water or orange juice. CALORIES 298 (26% from fat); FAT 8.7g (sat 5.2g, mono 2.6g, poly 0.4g); PROTEIN 4.1g; CARB 53g; FIBER 1.7g; CHOL 34mg; IRON 1.2mg; SODIUM 155mg; CALC 28mg http://www.cookinglight.com/articles/get_article.asp?aID=9493 From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : These five great desserts will cost you less than 300 calories -- a small price to pay for big flavor. The holidays may be over and the new year rung in, but that doesn't mean all the good cheer has to stop for the duration of winter. Here are five incredible desserts -- none of which will ruin your New Year's weightloss resolutions -- to make these blustery months bearable. From Vanilla Bean Creme Brulee to Maple-Pear Upside-down Cake, each is reason to celebrate all over again. The key to souffle success lies in the beating of the egg whites. Use spotless utensils, beating the whites until stiff peaks form -- firm enough to stand up yet still able to slide around the bowl when gently swirled. Beat them too much, and they'll be too dry to create air pockets. Egg whites must be gently folded into the batter -- don't overdo it. The sauce can be prepared a day ahead and chilled.