* Exported from MasterCook * Macaroni And Beans (Pasta E Fagioli) Recipe By :The Ultimate Pressure Cooker Cookbook, Tom Lacalamate Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup White Kidney Beans -- Dried 4 cups Boiling Water 2 Tbsp Olive Oil 1 Sm Onion -- Finely Chopped 1 Clove Garlic -- Peel, Mince 1 Slice Pancetta -- Or Unsmoked Bacon, Finely Chopped 1 Fresh Plum Tomatoes -- peeled, seeded and -- finely chopped -- Or Canned 1 Sm Carrot -- Peel, Cut In 1/4" Dice 1 Stalk Celery -- Cut In 1/4" Dice 2 Fresh Sage Leaves -- Minced -- Or 1/4 Tsp Dried 3 cups Nonfat Veg Chicken Broth, Low Sod -- or Beef Broth -- or Vegetable Broth 1 cup Water Salt -- To Taste Freshly Ground Black Pepper -- To Taste 2 cups Ditali -- Or 1 small Shell Pasta -- Cooked Al Dente Extra Virgin Olive Oil -- For Drizzling Freshly Grated Pecorino Romano Cheese -- For Serving Italy Rinse the kidney beans in a colander under cold water. Place in a large heatproof bowl and cover with boiling water. Cover with a plate and let soak 1 hr. Heat the olive oil in the pressure cooker over med-high heat. Add the onion, garlic and pancetta and saute 4 - 5 min, or until the onion is soft. Stir frequently so that the mixture does not brown. Add the tomato, carrot, celery, and sage. Saute 2 min, stirring frequently. Drain the soaked kidney beans and add to the vegetable mixture. Add the stock and water. Stir well. Place the lid and lock in position. Raise the heat to high and bring to high pressure. Adjust the heat to stabilize the pressure and cook 15 min. Remove from heat and lower pressure using the cold-water-release method. Open the pressure cooker. If the beans are not tender, lock the lid in position and cook an additional 2 - 3 min, or until tender, under high pressure. Open the pressure cooker. Season with salt and black pepper to taste. Add the cooked pasta to the soup. Drizzle each serving with a teaspoon of extra-virgin olive oil. Serve with grated Pecorino Romano cheese. Makes 4 servings Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 549.3 Fat 12.9g Carb 72.6g Fib 12.4g Pro 47.7g Sod 1916mg CFF 19.4% * Exported from MasterCook * Mediterranean Lemon Chicken Recipe By :Chatelaine, July 97 Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg lemon 2 Teaspoons oregano 2 Large garlic clove -- minced 1 Tablespoon olive oil 1/4 Teaspoon salt and pepper 4 skinless boneless chicken breast -- (to - 6) -- or legs 1. Preheat oven to 425F. Grate peel from half the lemon into 9"x13" baking dish. Squeeze out juice and add 1/4cup to peel with oregano, garlic, oil and seasonings. Stir until mixed. 2. Coat chicken with lemon mixture. Arrange bone-side up in dish. Lay a piece of foil loosely over top. Bake in centre of oven for 20 mins. Turn chicken and baste. Reduce heat to 400F and continue baking, uncovered, basting every 10 mins, for about another 30 mins. Serve with pan juices. Per chicken breast: 168 calories, 4.9g fat (27%CFF) 23mg calcium >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Fiesta, Crockpot Recipe By :Laurie Campbell Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bag baked white corn tortilla chips 1 pound lean ground sirloin -- or ground turkey 1 can Ranch Style Beans -- (16 oz.) 1 can Healthy Request Cream of Mushroom Soup 1 can Healthy Request Cream of Chicken Soup 1 can Rotel diced tomatoes and chiles, mild 1/2 cup nonfat chicken broth 1 cup reduced fat cheddar cheese -- grated 1/2 cup onion -- chopped 1 teaspoon chili powder Spray crock pot with non-stick cooking spray. Cover bottom with chips and slightly crush to cover. Brown ground meat, drain fat, and add ranch style beans to it. Put half of ground meat/bean mixture over chips. Combine soups, broth, onion, tomatoes and chiles, and chili powder in a bowl and blend well with a whisk. Layer half of this mixture over meat/bean mixture. Layer 1/2 cup of cheese over soup mixture. Start again with crushed chips and layer, meat/bean mixture, soup mixture, and end with cheese. Cook on High in Crock pot for 3 hours. Yummy! >From: "Campbell" - - - - - - - - - - - - - - - - - - - NOTES : My family loves Mexican food, and this is definitely a family favorite. Hope you enjoy! I'm eating it right now and it's wonderful! [jenk@midplains.net (Jennifer)] * Exported from MasterCook * Mexican Turkey Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 chopped onion 1 can mexican-style stewed tomatoes -- ( or regular stewed or diced tomatoes -- and 1/4 cp salsa) 1 can black beans -- rinsed and drained 1 can lower-sodium fat chicken broth 1 frozen corn kernels 1 turkey meat -- chopped * (1 to 2) 1/4 tsp Cumin -- or to taste 1/4 tsp Chili powder -- or to taste * (we used mostly light meat, but could also sub cooked ground turkey or chicken) In a stock or soup pot, saute onion and spices in about 2 tbs of the chicken broth until onion is tender crisp. Add beans, tomatoes, rest of chicken broth and turkey. Bring to a boil, and reduce heat to a simmer. Add corn, and simmer at least 5 minutes. Serve with toasted tortilla strips (I make these by spraying them lightly with ICBINB and sprinkling with garlic powder). >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - - NOTES : This was really good, and incredibly fast and easy to put together. * Exported from MasterCook * Mint Patty Pie Recipe By :JoAnna Lund Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Jello Sugar-Free Instant Chocolate -- (4-Serving) Pudding Mix 2/3 Cup Carnation Nonfat Dry Milk Powder 1 1/3 Cups Water 1 Cup Cool Whip Lite 1 Keebler Chocolate-Flavored Piecrust -- (6-Ounce) 3/4 Teaspoon Mint Extract 3 Drops Green Food Coloring -- (3 To 4) 1 Tablespoon Mini Chocolate Chips -- (1/4 Ounce) in a medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/4 cup cool whip lite. Pour mixture into piecrust. Refrigerate while preparing topping. In a small bowl, combine remaining 3/4 cup cool whip lite, mint extract and green food coloring. Spread topping mixture evenly over set filling. Sprinkle chocolate chips evenly over top. Refrigerate at least 1 hour. Cut into 8 servings. Each serving equals: diabetic - 1 1/2 starch * 1 fat calories - 192 fat - 8gm protein - 4gm carbohydrate - 26gm sodium - 341mg fiber - 1gm *note: replacing cool whip lite with cool whip free will not lessen the quality of this recipe. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mirliton (Chayote Or Vegetable Pear) Stuffed With Shrimp Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chayote fruit water 1/2 cup chopped onion 1 garlic clove -- minced 1 teaspoon minced fresh parsley 1/8 teaspoon thyme 1/8 teaspoon freshly ground black pepper 1 piece cayenne pepper 4 ounces small shrimp -- peeled and deveined 1/4 cup bread crumbs Put the mirliton in a pot with enough water to cover and bring to a boil. Simmer covered for 45 minutes to 1 hour, or until the mirliton is tender enough to be easily pierced with the blade of a small sharp knife. Remove from the water and set aside to cool. Discard the water. When cool enough to handle, cut the mirliton in half lengthwise and discard the seed. Scrape out the meat, making a shell of the skin about 1/4-inch thick. Chop the meat and set it aside with the shells. Heat a heavy skillet and add the onion. Stir with a wooden spoon while cooking over high heat until lightly colored. Add the garlic and cook stirring occasionally to be sure that all is cooking evenly and nothing is sticking to the bottom or sides of the skillet Continue cooking for 2 minutes. Add the shrimp to the mixture and stir. Reduce the heat to medium and cover the skillet for 1 minute to cook the shrimp. Stir in the bread crumbs and continue heating for another minute, then remove from heat. Preheat the oven to 375F degrees. Let the stuffing mixture cool slightly and spoon it into the mirliton shells. Place them in a baking pan. Bake for 20 minutes. NOTE: This dish can be served as an appetizer, an entree, or even as a side course with another dish. VARIATIONS: *You can add an egg white to the mixture before you stuff it into the shells; but it is not necessary to bind the filling. *Use crabmeat in place of the shrimp. PER SERVING: 151 CALS, 1.98G FAT (11% cff); 2.21g fiber; 21.6g carbs. 190mg sodium. >(c) 1990: Roy F. Guste, Jr.; Louisiana light: Norton. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Cooking Tips #7 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Enhancing chicken broth tips: One can also buy bone-in chicken pieces or a whole chicken and then debone it and cook the meat and freeze the bones till you get enough. You can roast the bones in the oven and then simmer them along with any other chicken pieces you might have on hand. The roasting of the bones will bring out more flavor when you simmer them to make the stock. [Reggie Dwork ] ----- A can of chicken broth is about $1.00. You can buy a lot of backs and necks for a dollar, and simmer them for the same 20 minutes and have the real thing. Or you can simmer a chicken breast and have some chicken afterwards to use in a casserole or salad. I would also add the seasonings that are recommended. [mary curtis ] ----- After removing the chicken meat from the skin and bones for my pizza, I looked at the leftover bones and said, "Gee, I hate to throw these out. I'd better make some broth." So I put them in a pot with some water, onion, celery, carrot, and herbs. It smelled delicious. ["Deborah Kirwan" ] ----- Julia Child suggests a method for making canned chicken broth taste good. Add parsley, celery tops, bay leaf and thyme. Cook on barest simmer for 20 minutes. Strain and throw away flavorings. I've tried this with good results. ["Deborah Kirwan" ] ----- If you want to boost the flavor of canned chicken broth and need a cooked chicken breast for a meal, simmer that chicken breast in the canned stock. Be sure to add the aromatic veggies too. Remove cooked chicken and reserve enhanced broth for another use. ["bill pawelko" ] ----- To perk up the Lipton Cup-A-Soup, if you like spicy foods, put in a few drops of hot pepper sauce. A little soy sauce, tamari sauce, or Bragg's Amino liquids would help also. ["Ellen C." ] ***** A better way is to store broth in heavy duty biggest size zip lock bags which you freeze lying on their sides---flat, like a pillow. That way you can take an ice pick and break off a chunk when you want a little bit and not have to thaw the whole container....(also works great for homemade tomato &/or spaghetti sauce). ["Virginia Turnbull" ] ***** On Removing Fat from Broths: When using canned broths that are not fat-free, put cans into the refrigerator overnight to chill. When ready to use open using a can opener. The fat will congeal on the top ready to be removed. Now you can take advantage of sales on broth that aren't fat-free.[ "bill pawelko" ] ----- I'm not a big fan of skimming broths. Years ago the fat would congeal on top of your soup after refrigerating overnight. It no longer does that. I find sticking a spoon in to remove fat, no matter how gently it's done, manages to disturb the top layer of fat and redistribute it. I sometimes will remove "gross" fat with a skimming spoon, but I always put the soup in a "fat straining cup" (cups with spout on the bottom). I use a 1 Quart model. It is also quicker and easier to use this cup rather than stand over the pot and strain it with a little spoon. The cup is also great for dishes like pot roast--it makes easy work of removing fat from the natural gravy. ["bill pawelko" ] ----- Frankly, I'm not a fan either, of skimming. Other things that sorta work: -I have some success with ice cubes -- fat clings to them (work fast) -and the finest mesh sieve I can find (buy) -and strain again with the filter paper for coffee makers... [ KitPATh ] ***** I throw frozen chopped spinach into my soups toward the end of their cooking time. Basically, I see cabbage in soup as a filler. Something that will absorb flavor & provide bulk w/o a lot of calories. So you could increase the carrots, add spinach, leave it out...whatever. ["smithg" ] ***** I do a lot with Soups that are fast and good. Like tonight we had Campbell's wild rice and mushroom - and I "sauteed" thin red onion and cabbage and carrot and added salt and pepper and balsamic and used that as a relish for the soup. very good. Add more veggies and fruit... But there are lots of these kinds of fast ideas -- all in a meal plan [KitPATh ] ***** Cabbage Substitutes: Substituting Ingredients An A To Kitchen Reference by Becky Sue Epstein and Hilary Dole Klein says that the listing below can substitute for green cabbage. [Reggie Dwork ] Savoy Cabbage Chinese Cabbage kohlrabi lettuce Brussels sprouts, shredded (in stir fries) ***** Tip for meat grinder #1: After pushing the last of the meat into the grinder, add a piece of white bread. The bread will push the last of the meat through. Tip #2: Penzey's has a wonderful selection of sausage spices. Grind your own lean sausage, it's wonderful. I have a meat grinder that attaches to my KitchenAid stand mixer. I can push bread through to make bread crumbs for meatloaf. I can also push vegetable through it. I use this technique with veggie soups when I want a very fine chunk rather than a puree (ex. carrot rice soup). ["bill pawelko" ] ***** Hotel style oatmeal: Cook old fashioned oats with skim milk instead of water (won't work with quick oats.) -- dosti's column LA Times [KitPATh ] ***** A terrific low fat way to cook collards is to braise them in some of that chicken broth we've been talking about. Like most Southerners, I can't abide "crunchy" collards, and I usually do mine in chicken broth with a bit of red pepper added for about 20 minutes in a pressure cooker. ["Virginia Turnbull" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Roasted Vegetable Stew Recipe By :Mollie Katzen's Vegetable Heaven (Hyperion, Oct97) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil -- a little 2 medium onions -- cut in 1" chunks 1/2 pound baby carrots 1 tablespoon cumin seed 1 tablespoon mustard seed Salt -- to taste 1 medium garlic bulb 2 1/2 pounds tomatoes -- not too ripe (about 6 large) 4 large red bell pepper -- or yellow 1 cinnamon stick 1 1/2 cups cooked chickpeas (or 15-oz canned, rinsed) 3 tablespoons fresh lemon juice -- possibly more Freshly ground black pepper -- to taste Minced fresh parsley -- optional Lemon wedges -- optional Preheat the oven to 375F/190C degrees. Line 2 large baking trays with foil and brush them with olive oil. Scatter the onions and carrots onto one tray, drizzle with oil and sprinkle with cumin, mustard seeds and a little salt. Place the garlic in a corner of the tray. Core the tomatoes and arrange them on the second tray with the bell peppers. Place the first tray on the lower rack of the oven, and the second tray on the upper rack. Bake the onions and carrots for 30 to 35 minutes, stirring a few times, until the carrots are just tender. Remove the tray from the oven; set aside to cool. Bake the tomatoes and peppers for about 45 minutes, turning the peppers with tongs every 10 minutes or so, so they blister evenly. Transfer peppers and tomatoes to a large, heatproof glass bowl; add the cinnamon stick. Cover with foil and let stand for about 30 minutes. Carefully lift out the peppers, leaving as much of their liquid in the bowl as possible. Skin and devein the peppers, then cut into strips and return to the bowl. Remove the tomatoes and pull off and discard the skins. Chop the pulp and return it to the bowl. Discard the cinnamon stick. When the garlic is cool enough to handle, separate into cloves and squeeze the pulp into the bowl of peppers and tomatoes. Scrape in the onions and carrots (including all the cumin and mustard seeds); stir in the chickpeas and lemon juice. Taste, then adjust the salt and lemon juice. Grind in some black pepper. Mix well. Cover the bowl and heat the stew in a 350 degrees oven for about 30 minutes. Or microwave for 5 to 10 minutes. Serve hot, over or next to couscous. Garnish with minced parsley and wedges of lemon, if desired. Serves 6. PER SERVING: 170 cals, 2.8 g fat, 13.5% without oil. Serve with rice, top with chopped pistachio. Spinach and onion salad. Buffet: Almond Stuffed Olives and Dates; Moroccan Roasted Vegetable Stew, Couscous with Touches of Orange, Dill, and Pistachio, Pineapple Pomegranita. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom, Squash And Barley Soup Recipe By :10-Jan-98 Recipe-a-day.com Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Rave Reviews Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 medium onions -- chopped 3 cloves garlic -- minced 1 pound sliced mushrooms -- (Approx. 6 cups) 1 1/2 tablespoons all-purpose flour 6 cups low sodium vegetable broth -- defatted -- OR chicken broth (Approx. 3.5 cans) 1 1/2 cups butternut squash -- peeled and diced -- (Approx. 3/4-lb or less) 1 red bell pepper -- diced 1 cup quick-cooking barley 1/2 cup medium dry sherry burger buns -- or less to taste 4 tablespoons fresh dill -- chopped 1/3 cup lowfat sour cream -- OR nonfat plain yogurt -- optional garnish Heat oil in a Dutch oven or large pot over medium heat. Lightly saute onions and garlic, stirring until softened for about 5-minutes. Increase heat to high and add mushrooms. Cook mushrooms, stirring often, until browned and liquid has evaporated, approximately 7-minutes more. Reduce heat to medium and sprinkle flour over vegetables. Continue to cook, stirring constantly until the flour is mixed through, about 1-minute. Add broth, squash, bell pepper, barley and sherry. Bring to a boil and reduce heat to a simmer. Continue to cook, partially covered, until barley is tender, about 15 to 20-minutes. Add half the fresh dill and season with salt and pepper to taste. Ladle soup into serving bowls and garnish with sour cream or yogurt if desired, and sprinkle each portion with the remaining 2 Tbs. fresh dill. Mushroom, Squash and Barley Soup is ready in 1 hour and serves 6; PER SERVING 250 cals calories per serving with 4 grams of fat, including only 1.6 grams of saturated fat (14.4% cff) 63G Carbs. >from The Cook & Kitchen Staff at http://www.recipe-a-day.com >Eating Well Magazine >From: KitPATh >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - NOTES : I made it with 1/4 cup sherry as the recipe did not call for apple juice (otherwise the recipe is the same). I used 4 cups vegetable broth & 2 cups mushroom broth, I also forgot to thicken it with flour. It was a fairly good light soup; my husband & I liked the addition of diced squash. [Elaine] * Exported from MasterCook * Mustard Sweet Chicken Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breasts Cut In Cubes 3/4 cup Peach Jelly 1 Can Sliced Waterchestnuts -- Drained 1/2 cup Golden Raisins 3 Tbsp Dijon Mustard 2 Tbsp Brandy -- Or Bourbon 1/2 Tsp Salt 1 Head Iceberg Lettuce -- Sm, Shredded Raw Salad Vegetables -- Julienned In nonstick baking dish, arrange chicken breast cubes. In mixing bowl stir together remaining ingredients except lettuce. Spread over chicken, evenly coating each piece. Cover with waxed paper and microwave at Med-High (70%) for 15 - 25 min (until no longer pink inside), roasting dish a half turn after 10 min. Allow chicken to cool only until it can be handled. Shred meat with 2 forks; toss with the cooking sauce in the dish. Cover and set aside to cool or keep warm if desired. Cover serving platter with lettuce. Mound chicken on top of lettuce. Surround with julienned vegetables using a few to garnish the top. Serves 4 This was very good. I had to add more salt when it was on my plate....but it was fine for everyone else. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This easily served 4 of us as a main dish for dinner. Could be a side dish also and serve more. It was very easy to put together and tasted great. Cal 443 Fat 3.6g Carb 58.7g Fib 3.5g Pro 41.2g Sod 555mg CFF 7.5% * Exported from MasterCook * Nacho Popcorn Recipe By :Better Homes and Gardens Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp Paprika 1/2 tsp Crushed red pepper 1/2 tsp Ground cumin Butter flavored cooking spray -- orig: 1/4 cup Butter or margarine -- melted 10 cups Warm popped popcorn 1/3 cup Grated Parmesan cheese In a small bowl, stir paprika, red pepper, and cumin into melted butter or margarine. Gently toss butter mixture with popcorn, coating evenly. Sprinkle with Parmesan cheese and toss till coated. Makes 10 cups. from Better Homes and Gardens "Super Snacks" "Mixes to Munch" posted by Tiffany Hall-Graham >From: BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatbran Spice Cookies, Kat's Recipe By :Katherine Rodman Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup applesauce 1/2 cup brown sugar 1 egg 1 teaspoon vanilla extract 1 1/2 cups flour 1 teaspoon baking soda 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon 1/2 cup raisins 1 cup bran Buds Preheat oven to 350 degrees. Mix all ingredients. Drop rounded teaspoonfuls onto greased baking sheet. Bake 10 minutes or until golden brown. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Yummy and good for you too!!!! I am second generation Portuguese-American and have a loving wonderful family who truly love to cook. About three years ago, I pestered them all for their favorite recipes which I then turned into a cookbook. It was a wonderful hit, loved by all. Here are some of the healthier entries in this cookbook. * Exported from MasterCook * Orange Chili Chicken With Black Beans And Squash Recipe By :Kelly McCune 1996 One Bowl Meals /PATh Serving Size : 6 Preparation Time :3:00 Categories : Chicken Eat-Lf Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 6 skinless chicken thighs -- trimmed of fat (1-1/4 to 1-1/2 lbs) 1 large red onion -- halve and slice 6 garlic cloves -- chopped 3/4 cup fresh orange juice 1/2 cup low-sodium chicken broth -- low fat 3 teaspoons hot pepper sauce -- or to taste 1 acorn squash -- peel and core and cut into one-inch pieces -- (about 3-cups) salt and pepper -- to taste 3 cups cooked black beans -- rinsed and drained 1 red bell pepper -- sliced into strips chopped fresh cilantro 1 pinch cardamom ***OPTIONAL GARNISHES*** thinly sliced onion lime wedges lowfat sour cream 3 cups cooked rice Heat a large skillet over medium. Spray the surface and when hot, brown the chicken pieces on all sides. When nearly done on the second side, push the chicken toward the pan's edge. Cook the onion in the center of the pan until soft. Add the garlic and cook another minute. About 12 minutes total. Rearrange the chicken and onions in the pan. Add the orange juice, broth and chili sauce. Cover tightly and simmer very gently for 60 minutes or more. A diffuser may be needed to slow cook the chicken. About 35 minutes before serving, start steaming the rice. Prepare the squash. Remove the lid and add the pieces of squash to the pan so that they are submersed. Sprinkle with a little salt and generous pepper. Cook until the squash is fork tender, about 12 to 15 minutes. Add the red bell pepper and beans to the pan. Continue to cook until the sauce thickens. Sprinkle with cardamom and chopped fresh cilantro. Serve along side the steamed rice with crisp raw onion slices. Offer other condiments at table. SOURCEs >see Orange Chili Chicken with Black Beans by Kelly McCune's One Bowl: One-Dish Meals from Around the World (1996: Chronicle: 0811811115). >This version tested by pat-hanneman mc-PER SERVING: 388CAL, 3.8G fat (8.8% cff) >Eat-lf Jan Archive. Less meat and more vegetables than the original. Definitely a party dish: wonderful color and aroma. Flavor is not the ordinary. The raw onions are a must. INDEX: poultry, chicken-parts, entertaining, casserole, archives, tried >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : EASY Orange Chili Chicken with Black Beans takes about 12 minutes hands on preparation and about 1-1/2 hours pot watching. Good for entertaining since it can sit in the pot on low heat. Serve with cooked rice, salsa, tortillas, and chopped salad. Instead of a chili sauce, try a roasted pepper salsa. Very special flavors. But wanted more veggie. So I adjusted the recipe below. Tempted to have more than 1 thigh - but 2 would have been two much. so I think I have the proportions about right for the more veg than meat kind of meal we like now. * Exported from MasterCook * Orange Rosemary Poached Catfish Recipe By :Associated Press 20 Je 96 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 2 tablespoons diced red onion 1/2 teaspoon salt 1/8 teaspoon black pepper 1/4 cup fresh orange juice 1/4 teaspoon grated orange peel 1/4 teaspoon rosemary -- leaves chopped 1 1/4 pounds catfish fillets 8 slices orange In large skillet, heat oil over medium heat; cook onion for 5 minutes until soft but not brown. Sprinkle with salt and pepper. Add orange juice, zest, rosemary. Stir and cook 1 minutes. Add catfish. Lower heat to medium-low. Cover tightly; cook 8 to 10 minutes, until fish is opaque. Remove catfish to serving plate. Spoon sauce from skillet over fish. Garnish with orange slices. (No source: likely a catfish industry association.Reprinted by Press-Enterprise) PER SERVING: 264CAL, 7.7G fat (25.8% cff) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Chicken Tenders Recipe By :Fat Free Living, Jyl Steinback Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs. fat-free chicken tenders 1 1/2 tsp. garlic powder 1 1/2 tsp. onion powder 3/4 cup low-sodium soy sauce 3/4 cup brown sugar Preheat oven to 350 degrees. Lightly spray 9x13-inch baking dish or roasting dish with nonfat cooking spray. Arrange chicken tenders in dish in a single layer. Sprinkle chicken with garlic and onion powder. In a small bowl, combine soy sauce and brown sugar and mix until blended smooth. Pour mixture over chicken; turn chicken so it is well coated on both sides. Cover with plastic wrap and marinate in refrigerator 20 to 30 minutes. Remove plastic and bake in preheated oven 15 minutes; remove from oven and turn chicken tenders with fork or tongs. Bake 15 or 20 minutes, until browned and cooked through. Serves: 4 Nutrition per serving: Fat 0, Carbohydrate 46 grams, Cholesterol 84 milligrams, Fiber 0, Protein 43 grams, Sodium 2,147 milligrams. Exchanges: 2-2/3 fruit, 6 meat >From: Danie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Cooked Rice Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 quarts white rice 7 qt water -- hot 7 tsp salt In two large roasters or other baking dishes, combing rice, water and salt. Bake, covered, at 350F for 1 hour. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Hash Browns With Fennel Recipe By :Weight Watchers Magazine, May 1996 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 Ounces Yellow Potatoes -- cut in 1/2" cubes 1 Medium Fennel Bulbs -- cut in 1" slices Stemmed And Trimmed 1 Medium yellow onion -- diced 1 Tablespoon dried parsley 2 Teaspoons vegetable oil 1/2 Teaspoon salt freshly ground black pepper -- to taste 1. Preheat oven to 400 oF. Spray baking sheet with nonstick cooking spray. 2. In large bowl, combine potatoes, fennel, onion, parsley, oil, salt and pepper; toss gently until well coated. 3. Arrange mixture in a single layer on prepared baking sheet. Bake, turning occasionally, until potatoes are crisp on all sides, 30-35 minutes. Serve immediately. Serving (1 cup) provides: 1/2 fat, 1 veg, 1 bread. Per serving: 149 cal, 3 g fat, 0 g sat, 0 mg chol, 185 mg sod, 29 g car, 3g fib, 4 g pro, 35 mg calcium. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 126.6 Fat 2.5g Carb 24.3g Fib 2.1g Pro 3.1g Sod 297mg CFF 17.1% * Exported from MasterCook * Pasta Printemps Recipe By :Home and Garden Low Fat Cooking Publication Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound asparagus spears 8 ounces capellini -- (angel hair pasta) 1 medium carrots -- cut into matchstick-size pieces 1 green onion -- sliced -- (2 Tablespoons) 1 cloves garlic -- minced 1 teaspoon olive oil -- * -- or cooking oil 1 1/2 cups chicken broth 1/4 cup tomato paste 1 tablespoon fresh basil -- snipped -- or 2 teaspoons dried basil -- crushed 12 ounces medium to large shrimp -- fresh or frozen -- peeled and deveined 1/4 teaspoon coarsely ground pepper Fresh basil leaves for garnish -- (optional) * (Total fat per serving is reduced to 1g by using olive or vegetable oil cooking spray) TRIM the asparagus, and rinse in cold water. Remove the tips; set aside. Bias-slice the remaining portions of the asparagus spears into 1- to 1-1/2-inch pieces, and set them aside. COOK the pasta according to package directions, adding asparagus tips and pieces and carrots for the last 2 to 3 minutes of cooking time. (Note: Angel hair pasta only takes three minutes to cook though!) Drain pasta and vegetables; keep warm. MEANWHILE, cook and stir green onion and garlic in a large skillet in hot olive oil for 1 to 2 minutes or till crisp-tender. Stir in broth, tomato paste, and dried basil, if using. Bring to boiling. Add shrimp; cook 2 to 3 minutes or till shrimp are opaque. Stir in fresh basil, if using. Toss with pasta and vegetables. Sprinkle with pepper. If desired, garnish with fresh basil leaves. Makes 4 servings. Nutritional facts per serving: 361 cal., 5g total fat (1 g sat. fat), 98 mg cholesterol, 442 mg sodium, 57g carbo., 4g dietary fiber, 23g protein. Daily values: 100% vit. A, 52% vit. C, 35% Iron. Food Exchanges: 2 vegetable, 3 starch, 1-1/2 meat,1/4 fat >From: Danie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad #7 Recipe By :Kris Young Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups pasta -- uncooked 1/2 cup nonfat Italian salad dressing 1 tbsp seasoned salt -- or to taste 1/2 cup turkey salami slices -- quartered 1/2 cup olives -- sliced 1 jar artichoke hearts -- marinated 1 1/2 cups broccoli -- blanched 3 stalks celery -- sliced 1 cup lowfat cheddar cheese -- 1/2-inch cubes 1 cup reduced-fat mayonnaise 1 tbsp dijon mustard Cook pasta in boiling water til done (8-10 min.). Rinse in cold water and let cool. Pour salad dressing on pasta, and sprinkle with seasoning (can use Mrs. Dash or Spike). Add all remaining ingredients except mayonnaise and dijon mustard, and mix gently. In small bowl combine mayonnaise and dijon mustard, blend til well mixed. Fold this into the salad. Chill til ready to serve. If salad has to sit overnight, you may need to add a bit more mayo to moisten, as dressing has a tendency to soak into the pasta. Like a lot of good pasta salads, this recipe is only a guideline. I toss in whatever is on hand and looks good. Other good additions are red pepper, cubed ham, shrimp, peas, asparagus tips, etc. For added color I like to use a mixture of vegetable-based pastas in various shapes like bow-tie, turban, and radiatore. Variety is the spice of life! Notes: One 1-cup serving equals 4 Weight Watchers points Per serving: 211 Calories; 7g Fat (29% calories from fat); 8g Protein; 29g Carbohydrate; 13mg Cholesterol; 548mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad, Rotini Riot Recipe By :Looneyspoons, J&G Podleski Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 uncooked tri-colour rotini -- (12oz) 1 broccoli florets 1/2 carrots -- matchsticks 1 cup red and green bell peppers -- chopped 1/2 mushrooms -- thinly sliced -- Dressing: 1/4 red wine vinegar -- plus 1 tablespoon red wine vinegar 1/4 apple juice 3 tablespoon olive oil 3 tbsp lemon juice 3 tbsp sugar 2 teaspoon dijon mustard 1 garlic clove -- minced 1 teaspoon basil -- oregano 1/4 teaspoon red pepper flakes 1/4 tsp salt 1/4 tsp pepper 2 teaspoon Parmesan cheese 1. Cook pasta, and drain. Rinse well with cold water and drain again, then transfer to large bowl. 2. In small dish with 1/4 cup water, microwave broccoli and carrots on high for 1-1/2 mins. Drain and add to pasta with peppers and mushrooms. 3. In small bowl, whisk together all dressing ingredients. Pour over pasta and vegetables, stirring well to coat. Cover and refrigerate for 4 hrs before serving (the longer the better). Per serving: 238 calories, 6.6g fat (25% CFF) 117mg sodium, no cholesterol >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Tomatoes And Basil Recipe By :Fast And Healthy, Sept/Oct 1997 Serving Size : 4 Preparation Time :0:35 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Uncooked Penne Pasta -- Or Spaghetti Or Mostaccioli 1 Tsp Olive Oil -- *Note 1 Lg Clove Garlic -- Thin Slice 6 Med Tomatoes, Red Ripe -- **Note 1/4 Tsp Salt 1/8 Tsp Coarse Ground Black Pepper 2 Tsp Dried Basil -- Or 2 tbsp Fresh Basil -- Finely Chopped 1/3 Parmesan Cheese -- Optional, ***Note *NOTE: Original recipe used 1 Tbsp olive oil..I used a nonstick skillet so I was able to reduce the oil down. **NOTE: peel, seed and chop tomatoes, abt 3 C ***NOTE: We didn't use the cheese so I entered the measurement into the ingredient column so that it wouldn't calculate into the nutritional information. If you use it then the counts would be high then is reflected below. In Dutch oven, cook pasta to desired doneness as directed on package. Meanwhile, heat oil in large nonstick skillet over med-high heat until hot. Add garlic slices. Reduce heat to med-low; cook and stir until lightly browned. With slotted spoon, remove garlic from oil; discard garlic (I didn't do this .. I kept the garlic in the pan). Quickly add tomatoes, salt and pepper to skillet. Cook over med heat about 10 min or until tomatoes are softened and liquid evaporates, forming a thick sauce. Stir in basil; remove from heat. Drain pasta; return to Dutch oven. Add tomato mixture and cheese (optional); toss gently. Make 4 (2 C) servings. According to original recipe per serving: Cal 160; Fat 6g; Carb 17g; Fib 2g; Pro 10g; Sod 500mg Dietary Exchanges: 1 Starch, 1 Med-Fat Meat OR 1 Carb, 1 Med-Fat Meat Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good. Cal 363.8 Fat 3.1g Carb 72g Fib 4g Pro 12.5g Sod 155mg CFF 7.5% * Exported from MasterCook * Peppery Roasted Pumpkin And Potato Ragout Recipe By :Hanneman (sa VegTime Jan 98) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon safflower oil 12 annatto seeds 1 cup red potatoes -- skin on, cubed 1 medium white onion -- cut as directed 6 garlic cloves -- left whole 2 cups pumpkin cubes 1 pinch ground coriander 1 pinch ground nutmeg 1 pinch dried savory 1/2 lime -- squeezed for juice ***ADDITIONS*** 2 teaspoons seasoned pepper -- or more 2 cups vegetable broth -- enhanced with vegetable bouillon 2 tablespoons mashed potato flakes -- or other thickener 1 cup peas fresh or frozen -- thawed garlic salt -- or salt -- to taste 4 teaspoons jalapeno relish -- for topping REVIEW: Colorful and spicy stew; serve with a European blend or spinach salad and rolls. To enhance the flavors of winter squash and potatoes we briefly sauteed the large (1-1/4") cubes in annatto flavored oil to coat and then roasted the vegetables with herbs and spices. Tip: Make the squash cubes larger than the potato chunks, which will be denser. Allow to cool then proceed to assemble the stew. If you prefer not to use a hot chutney as a condiment, add a few red pepper flakes to the stew when you add the seasoned pepper. PANTRY *Schilling's seasoned pepper: dried bell pepper flakes and black peppercorns, coarsely ground. *Fall Harvest Chutney by Harry and David; contains apples, corn syrup, brown sugar, water, cranberries, vinegar, red bell peppers, onions, raisins, jalapeno peppers, pectin, spice, salt, crushed garlic. INSTRUCTIONS: Cut onion in half lengthwise; cut into 1/2" slices but do not separate into rings. Heat oil in large roasting pan over medium. Add the annatto seeds and cover the pan. When you hear the seeds pop (if they are fresh) or after about 1 minute, stir the seeds to color the oil. Turn off the heat; remove and discard seeds. Add the potato chunks, garlic cloves, and onion slices to the pan; toss to coat with the oil. Layer the pumpkin or winter squash cubes on top; sprinkle with coriander, nutmeg and savory. Drizzle with the juice of 1/2 lime. Cover. Roast in a 400F (200C) oven for about 30 minutes. Remove from oven and let stand to cool for at least 30 minutes. Remove the onion pieces and garlic and coarsely chop. Heat another pan, about 3 qt., and when moderately hot, add the onion and garlic and stir to dry slightly. With a slotted spoon, transfer the potatoes and squash to the pan. Sprinkle generously with the assorted peppers. Cook undisturbed to dry a bit then add the hearty vegetable broth, including the broth from the roasting pan, the potato flakes or other thickener, and peas. Bring just to a boil, then simmer for about 6 minutes. Adjust flavor with salt or garlic salt. Serve in bowls and top each serving with a teaspoon of a spicy relish. PER SERVING: 190 CAL, 5.7G fat (26% cff); 29.6G carb. --[veg times]-- PEPPERED PUMPKIN AND POTATO RAGOUT (Stove top). No annatto or spices used for roasting. In large pot, heat oil over medium heat. Add onion and garlic, and cook, stirring often, until onion is soft, about 5 minutes. Add pumpkin (or other winter squash), potato, salt, and a blend of black, white and chill pepper flakes, all coarsely ground. Toss to coat with oil. Stir in the stock and bring to a boil. Reduce heat to a simmer and cook until pumpkin and potato are tender, about 20 minutes. Add peas and cook just until peas are tender, about 5 minutes. Serve hot. PER SERVING: 156 CAL, 4.0G fat (23% cff); 6G prot.; 27G carb; 1080MG sodium (mostly from the stock and the salt); 5G fiber. >from kitPATh phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - NOTES : Here's another stew we tried and liked. We used banana squash for this one. And since that's a mild squash I roasted the vegetables first then made the Stew. That complicated the recipe somewhat.... Do serve it with a salad or you'll be tempted to eat too much of the stew. * Exported from MasterCook * Pickled Corn Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- juice from marinated beets corn Long ago, far away, in another life, my former husband and I owned a steakhouse in Arizona. Our chef made lip-smackin' pickled corn by simply using the juice of pickled beets to marinate plain old corn. If it was winter, he used frozen, thawing it first. Marinate at least overnight, and drain before serving. It makes a pretty color on the plate, too. [Judi Moseley ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pickles #2 Recipe By :Bunny Mama Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetables or fruit pickling liquid from bottled pickles I've never tried it with corn, but you can reuse the pickling juices from any bottled vegetables (pickles, hot mix marinated, etc.). Just boil the liquid while you're re-filling the jar with whatever you want. Then pour the hot liquid back into the jar, let it cool a bit, replace the cover and refrigerate. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Chicken #2 Recipe By :Jude Theriot, Cajun Healthy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans pineapple chunks in juice -- 15 1/4 ounce cans 3 tablespoons picante sauce 2 tablespoons soy sauce 1 tablespoon Worcestershire sauce 1/2 teaspoon Tabasco sauce 3 cloves garlic 1 medium onion -- chopped 1 large bell pepper -- cut in strips 1 tablespoon fresh ginger -- minced 2 tablespoons fresh parsley -- minced 3 medium skinless chicken breasts -- split 2 tsp Cajun seasoning Mix together all but the last two ingredients until well blended. Season the chicken breasts with the Cajun seasoning. Spray the bottom of a shallow 2 quart baking dish with vegetable oil spray. Place the chicken on the bottom of the dish. Cover the chicken with the pineapple-vegetable mixture. Cover with plastic wrap and refrigerate for at least 3 hours or overnight. When you are ready to bake, remove plastic wrap and bake, uncovered at 400 degrees for 45 minutes. Reduce the heat to 325 and bake for 15 more minutes. Serve one- half breast for each serving covered with plenty of the pineapple-vegetable mixture. Serve hot. Calories-254; Fat-3.5 g; Protein-30 g; Carbohydrates-29 g; Cholesterol-73 mg; Fiber-1.7 g; Sodium-251 mg - - - - - - - - - - - - - - - - - - - NOTES : Jude Theriot's Notes (Laginappe): This is a recipe that is best prepared the day before you want to serve it. The longer you are able to let the chicken sit in the pineapple-vegetable mixture (up to two days), the better it tastes. It only takes one hour to bake, and the flavors blend together delicately. I like to serve it over cooked white rice, but you can eat it as it is or with pasta. The sauce thickens and it has a nice savory sweet taste. If you don't mind a few more fat grams, you can use a whole chicken cut into serving pieces. I made this the other night, served it over rice, and it was great! * Exported from MasterCook * Pineapple Chiffon Cheesecake, No Bake Light Recipe By :"100% Pleasure" N Baggett and R Glick Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup graham cracker crumbs 1 tablespoon tub margarine 1 tablespoon light corn syrup 1/2 tablespoon water -- Filling 1/4 cup cold water 1/4 cup nonfat dry milk 20 oz canned crushed pineapple -- undrained 1 pk unflavored gelatin -- plus 1 teaspoon unflavored gelatin 3/4 cup sugar -- plus 2 tablespoon sugar 3 tablespoon lemon juice teaspoon vanilla 3/4 teaspoon lemon zest -- finely grated 6 ounces lowfat cream cheese -- cubed, room temp 3/4 cup nonfat plain yogurt 1. In food processor, combine crumbs and margarine and mix lightly by pulsing. 2. In small cup, stir together corn syrup and water until well blended. Pour over crumbs and pulse again until well blended and holds together (Add a few drops of water if too dry). Press into bottom of sprayed 9" springform pan and bake at 350F for 7-10 mins until firm and lightly tinged brown. Cool on rack. 3. In small bowl, gradually whisk water into dry milk until smooth. Chill in freezer for 40-50 mins until frozen but not completely hard (if mixture freezes hard, break up with spoon and set aside until softened just slightly) 4. Drain liquid from pineapple into small saucepan, reserving pineapple. Sprinkle the gelatin over the juice. Let stand for 5 mins, or until softened. Place over med heat and stir constantly until mixture is hot and gelatin dissolves. Set aside, stirring occasionally to prevent settling. 5. Combining sugar, lemon juice, vanilla and zest in food processor and process until well-mixed. With machine running, drop in cream cheese and blend until smooth. Stir in pineapple and set aside. 6. Transfer frozen milk to large mixing bowl. Beat with mixer on high for 5-7 mins to soft peaks. (Be patient) 7. Stir yogurt into gelatin mixture until smooth. Immediately add to whipped milk and continue beating for 2 mins longer. Beat in cream cheese mixture just until blended and smooth. 8. Pour into crust and smooth surface. Refrigerate for at least 1 hour. Drizzle with Quick Pineapple Glaze Per 1 of 12 servings: 160 calories, 4.3g fat (20% CFF) 11mg cholesterol >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pita Chips Recipe By :"Looneyspoons" J&G Podleski Serving Size : 64 Preparation Time :0:15 Categories : Appetizers Breads: Quick & Muffins Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pitas 1 egg white various spices 1. Cut pitas into 8 pie-shapes. Separate layers, so each pita makes 16 chips. Spread in single layer on baking sheet. 2. Brush with egg white and while wet, sprinkle with seasoning as desired. Try garlic, cayenne, paprika, basil, oregano, thyme, parmesan cheese. 3. Bake at 400F until brown and crispy. Var: Spray with baking spray instead of egg. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Popcorn Snack Recipe By :Gloria Rose: Low-Fat Cooking for Good Health (1996) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups air-popped popcorn 1/2 cup oat bran flakes 1 teaspoon onion powder 1 teaspoon garlic powder 1 tablespoon grated Parmesan cheese Toss all together while popcorn is still warm. Makes 2-1/2 cups. PER RECIPE: 154 cals, 4g protein, 30g carbs, 2g fat, 95 mg sodium, 4 mg cholesterol. TIPS: Use nonfat Parmesan and the cals go up a bit but the fat goes way down. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Popcorn Snack #2 Recipe By :Reader's Digest Live Longer cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- air-popped popcorn nonstick cooking spray your choice of herbs and spices Another source - the Reader's Digest Live Longer cookbook - says to spread popcorn on a cookie sheet, single layer. Spray with nonstick cooking spray and sprinkle lightly with favorite combo of herbs and or spices. Bake at 350F for 5 to 10 minutes or until crisp. Chili powder blends like Cajun Spice. Italian seasonings with Parmesan >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork Tenderloin With Apples And Onions Recipe By :Unknown Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds pork tenderloin 1/2 tsp dried thyme 2/3 tsp freshly ground black pepper 2 onions -- peeled and thinly sliced -- (2 cups) 1/3 cup cider vinegar 1/3 cup cold water 1 tsp sugar 1 tsp ground cumin -- or caraway seeds 1 1/2 lb apples -- unpeeled and cored -- halved lengthwise -- and thinly slided crosswise 3/4 tsp salt Season tenderloin with thyme and pepper. Lightly coat skilled with cooking oil. When hot, add pork and brown. Transfer the meat to an oven proof pan. Saute the onions for about 3 minutes or until they are softened. Add the vinegar, water, sugar and cumin or caraway seeds to the skillet. Stir in the apples, salt and the remaining 1/2 tsp pepper. cover and boil the mixture gently over medium heat. Add the pork, cover and place in preheated oven at 350 for about an hour. per serving: 230 calories, 4.8 g fat, 1.5 g. saturated fat, 81 mg cholesterol, 328 mg. sodium >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - NOTES : This is what I made for Christmas Day and everyone loved it. It also is good left over. --- I've tried this and it is very good....family loved it!!! [TBearsNme ] * Exported from MasterCook * Pork Tenderloin With Port Pan Sauce, Cherries And Rosemary Recipe By :Cook's Illustrated, Sept/Oct 1997 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Salt 1/2 Tsp Ground Black Pepper 1 Lb Pork Tenderloin -- *Note 1/2 Tsp Olive Oil -- **Note For The Sauce: 1/2 cup Dried Bing Cherries 1/3 cup Port Wine 2/3 cup Nonfat Veg Chicken Broth, Low Sod -- or Low-Salt Chicken Broth 2 teaspoons Minced Fresh Rosemary Salt And Pepper -- To Taste To promote even cooking, cut your slices to a uniform thickness. If it helps, lay a ruler in front of the loin and slice at the 1" marks. If you've got one, cover the pan with a splatter shield to prevent spattering. *NOTE: about 1 lb, silver skin removed, cut into 1" slices, each pounded to 3/4" with flat side of chef's knife blade **NOTE: Original recipe used 2 Tbsp olive oil. I used 1/2 tsp and a nonstick pan For tenderloin: Sprinkle salt and pepper over both sides of pork slices. Heat oil until shimmering in heavy-bottom pan, over med-high heat, swirling pan to distribute oil. Working in batches of no more than six slices to avoid overcrowding, sear medallions without moving them until brown on one side, about 80 seconds (oil should sizzle, but not smoke). Turn medallions with tongs to avoid scraping off the sear; sear until meat is mostly opaque at sides, firm to the touch, and well browned, about 80 seconds. Transfer pork to plate; continue with pan sauce recipe using drippings in pan. Dried cranberries or chopped dried apricots can be substituted for the cherries. For Sauce: Set pan in which pork was cooked over med-high heat; add port and cherries. Boil, scraping pan bottom with wooden spatula to loosed browned bits, until liquid reduces to about 2 Tbsp, 2 - 3 min. Increase heat to high; add stock or broth, rosemary, any accumulated pork juices; boil until liquid reaches consistency of maple syrup, about 2 min. Add salt and pepper to taste. Reduce heat to med; return pork to pan, turning meat to coat. Simmer to heat pork through and blend flavors, about 3 min. Adjust seasonings, adding salt and pepper to taste. Transfer pork to serving plate and spoon sauce over meat. Serve immediately. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was fabulous!! Very tasty and tender. Cal 326.3 Fat 5.9g Carb 26.2g Fib 1.5g Pro 36.5g Sod 850mg CFF 17.6% * Exported from MasterCook * Portuguese Orange Cake Recipe By :Mena Decarvalho Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sugar 6 large eggs 2 1/4 cups flour 2 teaspoons baking powder 1/2 cup milk 1/4 cup orange rind -- grated cinnamon powdered sugar Melt butter in microwave for 50 seconds on high. Beat sugar and eggs until smooth about 1 1/2 minutes. Blend in melted butter. Sift together flour and baking powder. Add flour mixture alternately with milk to the egg mixture. Stir in grated orange rind. Bake in greased bundt pan at 350 degrees for 40 minutes or until toothpick inserted in center comes out clean. Cool and sprinkle with cinnamon or confectioners sugar. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Delicious with Strawberries in Port Wine sauce. I am second generation Portuguese-American and have a loving wonderful family who truly love to cook. About three years ago, I pestered them all for their favorite recipes which I then turned into a cookbook. It was a wonderful hit, loved by all. Here are some of the healthier entries in this cookbook. * Exported from MasterCook * Portuguese Sweet Bread Recipe By :Anna Martins and Irene Martins Levya Serving Size : 32 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 envelopes yeast 1/4 cup warm water -- approximately 105 degrees 1 cup sugar 1 cup milk 1/4 cup butter or margarine 1 teaspoon salt 3 eggs -- well beaten 6 cups bread flour -- sifted Heat oven to 200 degrees. Place an oblong pan filled with water in the oven. (Omit this step if you have a gas stove.) Fill metal mixing bowl with very hot water and set aside. Combine milk and butter in glass bowl and microwave for 1 minute on high until milk mixture is about 105 degrees. Add sugar and salt. Empty mixing bowl. In warmed mixing bowl, mix yeast, 1/4 cup of water and 1 tablespoon of sugar. Allow to get foamy (approximately 2 minutes). On low, beat in milk mixture and then eggs. With beater on medium add flour one cup at a time making sure that mixture is smooth after each cup until dough is stiff (about 5 cups). Remove dough from bowl and place on well floured surface. Knead dough 15 to 20 minutes adding flour as you go until dough is no longer sticky. Drape cloth over dough and let rest. Shut off oven. Liberally grease a large bowl twice the size of your dough. Place dough in bowl, turning the dough so that it becomes greased on all sides. Cover with plastic wrap and towel. Place bowl in middle of oven over pan of water and let rise. If you have used fast acting yeast, let the dough rise for 1 hour. If you have used regular yeast, let the dough rise for 2 hours. Grease two 8 or 9 inch round cake pans. Remove bowl from oven. Grease hands and remove dough from bowl onto lightly floured surface. (For those of us that have loose fitting wedding rings, this is a good time to remove them. It is awfully embarrassing to have to tear through every loaf of bread searching for your rings.) Punch down dough and with a rolling pin lightly roll out dough to get the air out. Form dough into 2 loaves and put into greased pans once again rolling the dough around to grease it on all sides. At this point you can press in the optional hard cooked eggs into top of loaves. Cover loaves with plastic wrap and towel and return to oven to let rise for 1 more hour. Remove dough from oven. Heat oven to 350 degrees. Remove towel and plastic wrap and bake loaves for 20 minutes. Your final product should be golden brown on top and lightly brown on bottom. Rub a stick of butter or margarine on top to lightly cover. Let bread cool out of pans on wire wrack for 2 hours. This bread freezes nicely and when stale makes delicious french toast and bread pudding. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : At last report, Irene is sending out somewhere in the neighborhood of 20 loaves of this bread each Christmas. As we all know this is a delicious remembrance of our family and our history. I am second generation Portuguese-American and have a loving wonderful family who truly love to cook. About three years ago, I pestered them all for their favorite recipes which I then turned into a cookbook. It was a wonderful hit, loved by all. Here are some of the healthier entries in this cookbook. * Exported from MasterCook * Posole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups chicken broth -- (or water) 1 lb. pork neck bones -- (for flavor) -- optional 1 pound pork loin -- * 1 can hominy grits -- (29 oz.) 28 ounces red chile sauce -- (salsa de chile colorado) * (picnic roast works... I've used odd parts from a whole pork loin) (pronounced Po-so-lay) Combine all ingredients in crock pot. cook on high for 4 hrs or low all day... i doubt you could overcook this. This has been over-simplified. if there are any Mexican cooks out there, please feel free to add your two cents' worth! >From: FlrtnRose - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Parmesan Casserole Recipe By :100% Pleasure. N Baggett, R Glick Serving Size : 7 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups red potatoes -- unpeeled, -- thinly sliced 1 Sm onion -- chopped 1 garlic clove -- minced 2 Cups 1% milk 1 Tablespoon cornstarch 1/8 Teaspoon white pepper -- ground 1/8 Teaspoon salt -- optional 1/3 Cup parmesan cheese -- grated 1. Put potatoes, onions and garlic in sprayed 2-quart casserole. Mix well and set aside. 2. In med saucepan over med, whisk together milk, cornstarch, pepper and salt. Bring to simmer, stirring frequently. Reduce heat to med-low and cook for 1 min, until thickened. Reduce heat to low and gradually whisk in parmesan, stirring vigorously to break up any lumps. Cook for 1 min, and pour sauce over potato mixture and stir well. 3. Cover and bake at 350F for 1 1/4 hrs until potatoes are tender. For a crusty top, remove cover during last 20 mins. Remove from oven and allow to stand 5 mins before serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~` Per serving: 163 calories, 2.6g fat (15% CFF) 1.6g sat.fat, 8mg cholesterol Microwave version: Microwave potatoes, onions and garlic in 2-quart casserole on high for 6-10 mins until partially cooked. Stir halfway through. Drain, wipe casserole and spray. Return potato mixture to dish, and prepare and add sauce as above. Bake, reducing time to 25-35 mins. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Prune Puree #4 Recipe By :California Prune Board Serving Size : 2 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 2/3 cups pitted prunes 2/3 cup hot water In a food processor, combine prunes with water. Blend until smooth. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : To store, cover and refrigerate up to one month. Makes 2 cups. * Exported from MasterCook * Prune Roast Recipe By :Los Angeles Times Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds rump roast, trimmed -- (to 5 lb) 2 teaspoons seasoned salt Pepper 1 cup pitted prunes -- diced 1 onion -- sliced 1 clove garlic -- minced 2 cups water 1/4 cup cider vinegar 1/4 cup light brown sugar -- or to taste 1/8 teaspoon ground cloves 1/2 teaspoon cinnamon Heat heavy, deep pan. Add roast, turning to brown on all sides. Season to taste with salt and pepper. Add prunes, onion, garlic and 2 cups water. Cover and simmer until meat is tender, 3 to 4 hours. Remove meat to hot platter. Stir in vinegar,brown sugar, cloves and cinnamon into liquid left in pan. Cook rapidly until sauce thickens. Pour sauce over and around meat. Serve with noodles. (I added a large can of cut-up tomatoes, and then stirred in Wondra flour to thicken.) >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Black Bean Salad Recipe By :Moosewood Restaurant's Low-Fat Favorites Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Grains & Cereals Mediterranean Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup quinoa 1 cup water 1 tablespoon olive oil 4 teaspoon lime juice 1/4 teaspoon cumin 1/4 teaspoon ground coriander 1 tablespoon fresh cilantro -- finely chopped 2 tablespoons scallions -- minced black beans -- 15-oz can, -- drained 2 cups tomatoes -- diced 1 cup bell peppers -- diced 2 teaspoon fresh green chiles -- minced 1 d salt and pepper -- to taste 1. Rinse the quinoa well in a sieve under cool running water. In a saucepan, bring water to boil, add quinoa, cover, and simmer on low heat until all of the water is absorbed and quinoa is tender, about 10-15 mins. Allow to cool for 15 mins. 2. In small bowl, combine oil, lime juice, cumin, coriander, cilantro and scallions. Stir in beans, tomatoes, peppers and chiles. Add cooled quinoa, and salt and pepper and combine thoroughly. Refrigerate until ready to serve. Garnish with lemon or lime wedges. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Per 11-oz serving: 197 calories, 2.8g fat (13%CFF) 0 chol, 389mg sodium Suggestions: Serve as side dish with "Seitan Fajitas" or as main dish with "Zucchini with Cilantro Sauce" or soup. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Bread, Red Sage Recipe By :Red Sage, Washington, DC (Coyote Cafe affiliate) Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---PREP--- 1 cup quinoa 2 1/2 cups water ---WET--- 1 cup lukewarm water -- 105-115F 2 tablespoons lukewarm milk 2 tablespoons canola oil OR corn oil 2 teaspoons active dry yeast cooked quinoa ---DRY--- 1/2 cup whole wheat flour 3 cups bread flour 3 tablespoons dried rubbed sage 12 fresh sage leaves -- coarsely chopped 1 tablespoon chile molindo (freshly ground -- pure chile powder) 2 1/2 teaspoons salt PREP: Place the quinoa and 2-1/2 cups water in a saucepan and bring to a boil. Lower the heat to a simmer and cook for 20 to 25 minutes, or until the quinoa expands and becomes fluffy. Drain the quinoa and place in a measuring bowl. There should be about 2 cups of cook quinoa. Set aside. ABM Instructions: 1. Combine the ingredients, except the fresh sage, in the bread pan in the order specified by the manufacturer's instructions. 2. Process on the sweet or raisin bread setting (#8). 3. Add the fresh sage at the beeps. TRADITIONAL YIELD: 2 loaves or 16 rolls. SOURCES: >Red Sage, Washington, DC, a sister restaurant of Mark Miller's Coyote Cafe in Santa Fe. >Flavored Breads (1996) Mark Miller and Andrew MacLauchlan (Ten Speed Press ISBN 0898158621). >phannema@wizard.ucr.edu MC-PER SERVING: 167CAL, 3.1G fat (16.5% cff). 29.6g carbs >Eat-lf Recipe Archive for Jan 1998. INDEX: Eat-Lf Quinoa Southwestern Yeast-Breads abm Grains >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : The combination of sage and quinoa results in an aromatic, earthy bread that's good with chicken dishes, including chicken soup. The soft texture of this bread also makes great rolls. Red sage is an herb with a bright red flower; looks like a miniature version of Indian paintbrush. It is rare and not easily available to the home cook. * Exported from MasterCook * Quinoa Garden Cakes With Lemony Yogurt Recipe By :Whole Foods Market Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup quinoa 2 cups water 1 1/2 tablespoons minced red onion 1/2 teaspoon minced garlic 2/3 cup grated carrots 2/3 cup grated yellow squash -- seeds removed 5 ounces chopped spinach -- squeeze dry 1 large lemon -- zest of 4 tablespoons unblea ched flour 1 teaspoon baking powder 1 egg 2 teaspoons salt 1/2 teaspoon freshly ground black pepper 1 1/2 tablespoons dill -- minced 1/2 teaspoon canola oil 1 1/2 cups nonfat plain yogurt 2 teaspoons fresh lemon juice PREP: Rinse quinoa well. Bring quinoa and water to a boil, simmer 20 minutes or until all liquid is absorbed. Cool. Combine all ingredients with the exception of 1 C yogurt, lemon juice, canola oil. Preheat oven to 400 degrees. Rub oil on cookie sheet. Divide quinoa into 8 balls. Flatten each ball onto cookie sheet to make a 4-inch cake. Bake 10 minutes, flip cakes over. Bake 10 minutes. Combine yogurt and lemon juice, serve with cakes. Notes: MAKES 8 four-inch cakes Nutritional information per serving (7 oz): 140 calories, 7g protein, 2g fat (0g saturated), 23g carbohydrates, 27mg cholesterol, 660mg sodium Exchanges: 1 1/2 breads SOURCE: >Whole Foods Market Communication Team (C) 1995-98. http://www.wholefoods.com/wfm/recipes/gardencakes.html INDEX: Grains, Quinoa, Brunch, Desserts, Elf-Archive >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Leek Casserole Recipe By :Arrowhead Mills Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons AM Unrefined Sesame Oil 1 Garlic clove -- pressed 1 Leek -- chopped 2 cups Cooked AM Quinoa 1 1/2 cups Tofu w/ excess water removed 1/2 cup Milk -- or soymilk 1 cup Bread crumbs 1/2 cup Grated cheese Saute first three ingredients until lightly browned. Add tofu and Quinoa, continue to saute for 2 minutes. Remove from heat and add milk, gently stir mixture. Lightly oil a casserole dish and coat with half of the bread crumbs. Keep remainder of the bread crumbs to top mixture with. Place mixture in the casserole dish and top with bread crumbs and cheese. Bake covered for 20 minutes at 350 F. Remove cover and allow cheese to brown. Season to taste with salt or tamari and pepper. Source: Arrowhead Mills "The Native Americans" tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Soup With Corn Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can vegetable broth -- (14.5 oz) 1/2 cup quinoa -- rinsed and drained 1 3/4 cups water 1/4 tsp cayenne pepper 2 cloves garlic -- minced 1 cup frozen corn kernels -- or fresh 1 1/2 Tbsp chopped parsley -- or cilantro 1 Tbsp fresh lime juice Place broth, rinsed (IMPORTANT - to take away bitterness) quinoa, water, cayenne and garlic in a small soup pot and bring to a boil. Reduce heat to medium and cook 10 minutes. Add corn kernels and cook 3 minutes. Add parsley or cilantro and cook for 1 minute. Remove from heat and stir in the lime juice. Serve hot or cold. >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Tabbouleh (Salpicon De Quinua) Recipe By :Latin American Cooking Across the USA Serving Size : 8 Preparation Time :3:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups quinoa 4 cups water 3 tablespoons extra virgin olive oil 3 tablespoons fresh lime juice -- OR lemon juice 2 medium ripe tomatoes -- diced 1 medium cucumber -- peeled and diced 3 medium scallions with green -- trimmed and minced 1 large garlic clove -- minced 1 serrano or jalapeno chile -- (optional) -- seeded and minced 1/4 cup finely chopped flatleaf parsley -- OR fresh cilantro leaves 1/4 cup fresh dill weed -- chopped -- OR mint salt and pepper -- to taste ---GARNISH--- 8 teaspoons Bulgarian or Greek feta cheese -- crumbled or cubed kalamata olives -- optional PREP: Rinse the quinoa in a large bowl-strainer under cold running water, rubbing it with your fingertips until the water draining from the strainer runs clear. This will wash off any saponin, a naturally occurring soapy substance, that may adhere to the quinoa. Bring the quinoa and the water to a boil in a medium saucepan over medium heat. Reduce the heat and simmer until the water has been absorbed and the grains are translucent, about 10 to 15 minutes. Transfer the cooked quinoa to a large bowl, allow it to cool to room temperature, and then chill it, covered, in the refrigerator, for at least 1-1/2 hours. Mix together the olive oil and the lime or lemon juice in a small bowl. Stir the dressing into the quinoa. Add the tomatoes, cucumbers, scallions, garlic, serrano or jalapeno chiles, parsley or cilantro, and dill or mint and toss gently. Taste and season with salt and black peppers as needed. Spoon the quinoa salad on large plates, and garnish. SOURCES: L>atin American Cooking Across the USA (1997) Himilce Novas and Rosemary Silva (Knopf 0679444084) MC-PER SERVING: 243CAL, 8.3G fat (29.5% cff). 36.9g carbs INDEX: Appetizers Eat-Lf Grains Quinoa Salads Xtended-Prep >From: KitPATh - - - - - - - - - - - - - - - - - - - Suggested Wine: fruity white NOTES : QUINOA "TABBOULEH" or Salpicon de quinua is commonly served on a bed of greens and adorned with a whole array of garnishes, which may include wedges of hard-boiled eggs, little rounds of corn on the cob, capers, pitted black olives, cubes of a zesty Peruvian cheese akin to feta. This is a complete meal with a crisp bread like lavash or bruschetta; serve fruit for dessert: fresh or pie. * Exported from MasterCook * Red Lentil, Potato And Lamb Sausage Soup Recipe By :A Good Day for Soup, Cindy Marks Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb lamb -- ground (sausage) -- sliced 1 chopped onion 2 cloves garlic -- chopped 1 stalk celery -- chopped 1 lentils -- (red) 1 tomatoes -- chopped 1 lb new potatoes -- 1-inch cubes 6 chicken stock 1 dash salt and pepper 1/2 fresh cilantro -- chopped 1/2 tsp turmeric 1/2 tsp cinnamon 1 tsp cumin 1/4 tsp cayenne 1/4 tsp ginger In a large heavy nonreactive pot, cook sausage until browned and most of fat is rendered. Remove sausage and set aside. You should have about 3 Tb fat in pot. In a small bowl, mix spices and add to pot with onion, garlic, celery, and lentils. Cook, stirring, until vegetables soften and spices become fragrant, about 6 minutes. Stir in tomatoes and cook til bubbly. Add potatoes and water or chicken stock and bring to a boil. Reduce heat and simmer 20 minutes. Puree about 2 cups of mixture in a blender or food processor and return to soup. Add reserved sausage. Heat through and taste for salt and pepper. Sprinkle with fresh cilantro and serve Notes: 1 serving equals 3 Weight Watchers points. The smell of this soup as it's cooking is heavenly. In the Northwest, Nature's makes a very good lamb sausage with garlic and red peppers. Any high-end or "gourmet" type market should have lamb sausage. Red lentils can be found in health food stores, Indian groceries, or bulk food co-ops. The ingredients may present a slight challenge to find, but the end result is worth it! Per serving: 229 Calories; 7g Fat (29% calories from fat); 14g Protein; 26g Carbohydrate; 21mg Cholesterol; 1640mg Sodium >From: Kky0ung - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Snapper In Potato Jackets Recipe By :Jacques Pepin's Table Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large potatoes -- (about 1 lb) 4 fish fillets -- one inch thick -- (4 oz each) -- red snapper or blackfish or seabass -- * 1/4 tsp salt 1/8 tsp freshly ground black pepper 2 tablespoons virgin olive oil 2 tablespoons peanut oil 2 tablespoons chopped fresh parsley *I tasted it made with both salmon and tuna - salmon was the best 1. preheat oven to 400 degrees 2. peel the potatos and thinly slice them lengthwise. *this was the most difficult part to do - he says you should get about 50 slices from the two potatoes!. Wash the potatoes, drain off the water, and pat the slices dry with paper towels. 3, places four pies of plastic wrap (each 6 inches square) on the table. arrange six overlapping slices of potato in the center of each square and place a piece of fish on top. Sprinkle with salt & pepper. Arrange another six slices of potato, also overlaping, on top of the fish and fold the plastic around them so they are completely wrapped. Refrigerate until ready to cook (not too far ahead, or the potatoes will discolor) or cook immediately. 4. At cooking time, divide the 2 T each of olive oil and peanut oil between two nonstick skillets, and place over medium heat. Carefully unwrap the potato-fish packages and with a large spatula, transfer them to the skillets, placing two in each skillet. Saute for 5 minutes. Carefully turn (so the arrangement is not disturbed) and saute 5 minutes or until the potatoes are nicely browned. Sprinkle with parsley and serve. *In his cookbook, the analysis says 18G of fat - not sure if you could reduce this by reducing the amount of oil used in frying - would think so. Not something you would want to make every day, but good company dish. >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Bread #3 Recipe By :The Bread Machine Cookbook III Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked rice 1 cup water 1/2 teaspoon salt 1/2 teaspoon sugar 3 cups bread flour 2 1/2 teaspoons yeast Put all in bread machine and enjoy!! May use honey instead of sugar...or any type of rice for a different flavor. >From: MOOSE10475@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is my everyday bread when I have leftover rice. It only has 143 calories and 0.7 grams of fat in each slice if you get 12 slices from it like we do. I have used different kinds of rice(which would change the nutritional values), and different sweeteners to alter the flavor. It is always delicious! Nutritional values given are for white rice. Soft, spongy, and delicious! * Exported from MasterCook * Rich Mushroom Broth Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces dried shiitake mushrooms 3 cups boiling water 1 pound fresh domestic mushrooms -- cleaned 1 1/2 teaspoons salt -- or to taste 8 scallions -- more or less cleaned and cut in half 6 medium garlic cloves -- peeled left whole 3 sprigs fresh thyme -- or less torn parsley leaves -- optional garnish dry sherry or vermouth (a few drops) -- optional chopped chives -- optional garnish Rinse dried shiitake mushrooms and place them in a medium sized bowl. Add 3 cups boiling water and let soak for at least 20 minutes. Strain the mushrooms over a second bowl, pressing out and reserving all liquid. Pull off and discard the shiitake stems, then place the shiitake and fresh mushrooms together in a food processor and pulse until they are cut up into small pieces (coarsely chopped). Put all the mushrooms in a soup pot or aDutchen oven with the reserved mushroom-soaking water, 4 additional cups of water, and the salt, scallions, garlic, and 2 to 3 sprigs of thyme. Bring to a boil, then lower heat to a simmer. Cover and cook gently for about 40 minutes. Line a strainer with two layers of clean cheesecloth and strain the soup into another pot. Serve the broth hot, possibly with some of the mushrooms, a few drops of sherry and/or chopped chives. Makes about 6 cups of a richly flavored broth in about 1 hour (20 minutes of work). PER SERVING without options: 74CAL, 0.5G fat (5.6% cff); 17.0G carbs. TIPS: If not using the broth immediately, strain into a container with lid and refrigerate. Save mushrooms: sandwich spreads, vegetable pies, quiches, omelette filles, rice, stirfries, mashed potatoes, casseroles etc. SUBSTITUTE 8 medium-sized fresh shiitakes; chop them together with the fresh domestic mushrooms and increase the cooking water to 6 cups. >Mollie Katzen's Vegetable Heaven (1997: HYPERION 0786862688) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Risotto With Spinach And Artichoke Hearts Recipe By :Weight Watchers Cut the Fat cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 onion -- chopped 1 1/2 cups low sodium chicken broth 2 garlic cloves -- minced 6 ounces arborio rice -- or other short grain rice 1 1/2 cups artichoke hearts -- water- packed -- canned, halved 9 sun-dried tomatoes -- not packed in oil -- halved 1/8 teaspoon red pepper -- ground 2 cups spinach -- shredded, trimmed 2 1/4 ounces Parmesan cheese -- grated 1. Preheat oven to 350F. 2.In small saucepan bring broth and'/2cup water to a boil. 3.Spray a l 1/2-quart nonstick ovenproof skillet or Dutch oven with nonstick cooking spray; place over medium-high heat 30 seconds. Add onion and garlic; cook, stirring constantly, 3 minutes, until soft. 4.Add rice; saute I minute. Remove from heat; stir in broth mixture, artichokes, tomatoes and pepper. Cover tightly; bake 25 minutes, until liquid is almost absorbed. 5.Remove from oven; stir in spinach. Cover; let stand 5 minutes. Sprinkle evenly with cheese and serve immediately. Serving (1 cup) provides: I'/2Vegetables, 1/2Protein, 1 Bread, 5 Optional Calories; 4 grams Fat, 3 grams Fiber. Per serving- 204 Calories, 4 g Total Fat, 2 g Saturated Fat, 8 mg Cholesterol, 247 mg Sodium, 33 g Total Carbohydrate, 3 g Dietary Fiber, 1 0 g Protein, 4, Remove from heat; stir in chc 195 mg Calcium. garnish with parsley and sen >From: Pisceanmom - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Chicken Noodle Soup Recipe By :Internet Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp. olive oil 1 Cup onion -- chopped 1 Cup carrots -- diced 1 Cup sliced celery 1 garlic clove -- minced 1/4 Cup all-purpose flour 1/2 Tsp. dried oregano 1/4 Tsp. dried thyme 1/4 Tsp. poultry seasoning 6 Cups low-salt chicken broth 4 Cups baking potatoes -- peeled and diced 1 Teaspoon salt 2 Cups diced leftover roasted chicken 1 Cup evaporated skim milk 4 Oz. uncooked wide egg noodles -- (2 cups) Fresh thyme -- (optional) Heat olive oil in a Dutch oven over medium heat. Add chopped onion, carrots, celery and garlic clove; saute 5 minutes. Sprinkle flour, oregano, thyme and poultry seasoning over vegetables, and cook 1 minute. Stir in broth, potato and salt. Bring to a boil; reduce heat and simmer, partially covered, 25 minutes or until potato is tender. Add roasted chicken, milk and noodles, and cook 10 minutes or until noodles are tender. Garnish with fresh thyme, if desired. Yield: 2 1/2 quarts (serving size: 1 cup). nutritional Information: Calories 215 (19% From Fat), Fat 4.6G (Sat 0.9G, Mono 1.6G, Poly 0.8G), Protein 14.9G, Carbohydrates 28.6G, Fiber 2.6G, Cholesterol 37Mg, Iron 2.4Mg,Sodium 355Mg, Calcium 101Mg >From: Danie - - - - - - - - - - - - - - - - - - -