* Exported from MasterCook * Acorn Squash Soup Recipe By :www.mymenus.com/cgi-bin/webfilter?001vggd2 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 acorn squash -- cut in half lengthwise and seeds removed 4 Cups vegetable stock 1/4 Tsp. ground nutmeg 1 1/4 Cups evaporated skim milk 1/2 Cup croutons Prep: 15 min, Cook: 30 min. Scrape all pulp from squash and discard shell. Combine with stock in a heavy saucepan over medium high heat. Bring to a boil. Reduce heat to medium low and simmer 30 minutes or until mixture is reduced to about 3 cups. Remove from heat. Transfer squash mixture to a blender or food processor. Add remaining ingredients, except croutons. Season with salt and pepper to taste and puree. Serve with croutons. Per serving: calories 237, fat 0.8g, 3% calories from fat, cholesterol 3mg, protein 10.6g, carbohydrates 52.5g, fiber 8.2g, sodium 131mg. Potassium 1562mg 45% >From: Carol A Gonzalez - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Adding Vegetables To Your Diet - Tips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I made a huge pot of 15 bean soup while the power was off. I always add a couple of cups of mashed potato to soup. Makes it nice a thick and gives the soup a silky mouth feel. Another way to add a veg to your diet. [Terry Pogue ] --- Actually, you can use mashed potatoes (dry ones) instead of flour and cornstarch for thickening, etc that are already hearty like soups and stews. [aml@skypoint.com] --- I just read on the web one way to add more vegetables to your diet. I tried this one this week and the family really liked it. I made my usual meat loaf recipe and added grated raw carrots. Makes the meat loaf prettier, too! [Barb Rothenberger ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Agua De Nopal Recipe By :San Jose Mercury Newspaper, 1/27/99 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cactus Paddles 1 Qt Water 1 Lemon Sugar -- To Taste JUICE IT: Many Mexicans drink nopal juice because it is believed to control diabetes and relieve intestinal upsets. Cut the raw paddles into pieces that will fit in your blender. Throw in 3-inch-long slices of lemon peel and sugar. Use the liquefy function until your mixture has the consistency of apple juice. Add ice and serve. Serves 2. (c) 1999 Mercury Center. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Chutney Sweet Recipe By :WD Specials, 1992 Real Lemon Serving Size : 8 Preparation Time :1:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups apples, peeled -- cored and chopped (about 2 pounds) 1/2 cup firmly packed brown sugar 1/2 cup bottled lemon juice -- from concentrate 1/3 cup raisins 1/4 cup chopped green bell pepper 1/4 cup chopped onion 3/4 teaspoon ground cinnamon 1/4 teaspoon salt ~ In medium saucepan, combine all ingredients; mix well. Place over high heat and bring to a boil. Reduce heat to low; simmer, uncovered, 30 to 40 minutes, or until apples are tender. ~ Serve warm or cold. Makes 2 cups. Serves 8: 104 cals, 0.3g fat. See MARINATED PORK CHOPS WITH APPLE CHUTNEY >pat hanneman This sweet chutney omits the heat: vary by adding a little cayenne pepper and/or your favorite curry powder. - - - - - - - - - - - - - - - - - - - NOTES : Other things we do .... Add cayenne or curry or a garam masala to any diced fresh fruit. Add citrus juice (lime is good); stir and cover and let stand in the refrigerator for 24 hours. add herb or spice to "just fruit" preserves. Blend with a yogurt for a dip; add a little to "finish" the gravy of a savory stew (spicy orange marmalade for a beef stew; blueberry-orange mash for a pork stew; etc.) or just use the spiced preserves plain as a condiment. When we make our own chutney/salsa, WE control the spice. * Exported from MasterCook * Apple Cranberry Crisp #2 Recipe By :Robyn Webb, Pinch of Thyme Serving Size : 8 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 apples -- such as Granny Smiths -- cored and sliced 1 Cup cranberries -- whole or chopped 2 Tablespoons lemon juice 1 Teaspoon cinnamon 1 Teaspoon nutmeg 1/4 Cup whole-wheat flour 1/2 Cup rolled oats 2 Tablespoons sunflower oil -- or more if needed or substitute canola oil 2 Tablespoons honey -- or more if needed 1 Teaspoon vanilla The perfect dessert to go along with the standard apple pie. This can even be eaten for breakfast.... talk about leftovers! 1. Lay all apple slices and cranberries into an 8-inch x 8-inch baking dish. 2. Combine lemon joie and spices in a small bowl; pour over apple slices and cranberries 3. Combine flour, oats, oil honey and vanilla. 4. Mix until mixture resembles granola. 5. Sprinkle over apples and cranberries and bake at 325 degrees for 20 minutes. 6. Broil 2 minutes, until top is slightly browned, if desired. Variations: *Omit the cranberries if you like, and just have apple crisp. *You can also substitute peaches or pears! Serves 8 each 153 cals, 4g fat (24% cff) Robyn Webb : A Pinch of Thyme. ADA recommended http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cucumber Salad With Split Mung Dal Recipe By :SEDUCTIONS OF RICE by Jeffrey Alford & Naomi Duguid 1998 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Indian Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --- KOSUMBARA --- 1 tablespoon split mung dal 1 large European cucumber 1 Granny Smith apple 1 green cayenne pepper or two jalapeno chilies -- seeded and minced 3/4 cup fresh cilantro leaves -- loosely packed 2 tablespoons fresh lime juice 1/2 teaspoon salt -- or to taste * Tempering * 1 tablespoon vegetable oil 1 teaspoon black mustard seed 1 teaspoon cumin seed 1 tablespoon dried curry leaves or substitute cilantro leaves At the very bottom tip of India is a town called Kanyakumari. It is in the state of Tamil Nadu and nearby Andra Pradesh. This salad, called, kosumbara is a vegetable dish that comes in many guises, all of them delicious. The distinguishing feature about the salad is the use of black mustard seeds for flavor and split mung (moong) dal for color and texture. In this version, the combination of crunchy apples and cucumber is very refreshing alone or when served with a "big-flavor curry" and rice. 1. Place the dal in a small bowl with 1 cup water and soak for 1 hour. 2. Cut the cucumber lengthwise into 4 or 6 wedges. discard the seeds, then cut crosswise into 3/4 inch or 1/2 inch chunks. Place in a large bowl. Core the apple, but do no peel, then cut into small chunks and add to the cucumber. Add the chile. coriander, soaked dal, and lime juice and toss to blend well. 3. Heat a small heavy skillet over medium heat. Add the oil and when it is hot, toss in the remaining tempering ingredients. Give a quick stir, then cover to prevent the mustard seeds from popping out. When most of the seeds have popped, about 30 seconds, remove from the heat and pour over the salad. Sprinkled on the salt and toss well. Served in a shallow bowl. Serves 6 as part of a rice-based meal. MUNG DAL -- a strong golden yellow all over, this quick-cooking dal is from mung beans that have been hulled and split. It turns slightly duller yellow when cooked. WHOLE MUNG are small, dull green and almost round beans. Also called green gram. Whole beans need to be soaked overnight. When skinned and split, they are yellow. CURRY LEAVES originate in south India. Also called Kari Patta. Dark green, fresh leaves are preferred and often grown in one's kitchen window. They must be used within a few days of picking. Dried leaves are available at most Indian markets and may be kept for weeks. Cilantro may be substituted; or omit. >mc from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - NOTES : SEDUCTIONS OF RICE is more than a cookbook and a guide to the rice of the world. It's also a personal diary of the couple's travels and adventures. 1998 Jeffrey Alford and Naomi Duguid (Artisan: 1579651135) This salad sounds very refreshing to us. Especially when served as suggested with rice and a strong curry. * Exported from MasterCook * Apple Spice Kuchen Recipe By :Angel Foods, Cherie Soria Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried apples -- ground 4 medium apples -- cored and shredded 1 cup sprouted wheat berries 1/2 cup date paste -- or finely ground dates 1/2 cup almonds 2 teaspoons ground cinnamon 1/2 teaspoon allspice 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger 1/2 cup raisins -- chopped 1/2 cup walnuts Cashew Cream -- see recipe -- optional Grind ingredients, except for the walnuts, in a food processor. Add the walnuts and pulse to mix. Firmly press cake mixture into an 8-inch springform pan. Chill for at least 2 hours. Remove from springform and serve. Top with two tablespoons of cashew cream, or your favorite topping. Will keep in refrigerator for three days. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Cherie calls this Kuchen a "cake"; it certainly isn't anything like a traditional cake, containing zero flour and requiring no baking. "This down-home apple cake tastes a lot like a French Apple Pie." I've also included the optional topping recipe for Cashew Cream (which is to die for!). While by itself, it isn't lowfat, when used as a topping for other lowfat dishes, it can be acceptable. If you use 2 tbsp of cashew cream per serving of kuchen, the %CFF becomes 30.6%. Try spooning it on a winter fruit compote, or on a slice of pie. Yum! * Exported from MasterCook * Apricot Dressing Recipe By :The Millennium Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/3 cup dried apricots 1/2 cup fresh lime juice 3 tablespoons Champagne wine vinegar -- or other light vinegar 1/2 serrano pepper -- minced 1 teaspoon fresh ginger -- minced 2 tablespoons honey 1/2 teaspoon sea salt Makes 1 1/2 cups. Serving size is 2 tbsp. Heat the water to a simmer. Add the apricots. Let set for 15 minutes, or until soft. Drain and cool. In a blender, combine the apricots with all the remaining ingredients and blend until smooth. Store in an airtight container in the refrigerator for up to 1 week. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This is perfect for crunchy greens like romaine, Napa cabbage, and iceberg lettuce. you can also make this dressing with fresh stone fruit like peach, nectarines, and apricots. Here's a fruit based salad dressing from The Millennium. It can be either a summer or winter dressing, depending on whether you make it with dried or fresh fruit. * Exported from MasterCook * Asparagus And Fresh Peas In Orange Saffron Sauce Recipe By :PASTA E VERDURA; Jack Bishop (1996) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fettuccine -- cooked 1 1/2 pounds asparagus 1/4 teaspoon saffron threads 1/4 cup olive oil -- or less 1 medium onion -- minced 3/4 pound fresh peas -- in pods, shelled (about 1 cup) 1 teaspoon grated orange peel 2 tablespoons fresh orange juice 1 teaspoon salt grated parmesan cheese -- to taste Serves 4. Time 30 mins. Pasta: fettuccine or other long, wide shape. McServing 641 cals 22.2% ff (15.9 g fat) Snap off the tough ends from the asparagus spears. Cut the spears in half lengthwise (thicker spears should be quartered), then slice them on the bias into 1-inch pieces. Steam the asparagus until crisp-tender, about 2 minutes. Set the cooked asparagus aside. Set a large skillet over medium heat. When the pan is hot, add the saffron and toast until the threads are brittle, about 1 minute. Use the back of a spoon to grind the saffron into a fine powder right in the pan. Add the oil to the pan and heat briefly Add the onion and saute until translucent, about 5 minutes. Stir in the peas, orange zest, and salt and cook until the peas are tender, about 2 minutes. Stir in the orange juice and the asparagus and cook just until the asparagus is warmed through, no more than 1 minute. Meanwhile, cook and the pasta, making sure that some water still clings to the noodles. Toss the hot pasta with the asparagus sauce. Mix well and transfer portions to warm pasta bowls. Serve immediately with grated cheese passed separately. Source PASTA E VERDURA: 140 Vegetable Sauces for Spaghetti, Fusilli, Rigatoni, and all other Noodles BY JACK BISHOP (1996: HarperCollins; Hard cover, no photographs). A Kitchen PATh review 29 Jun 97; fat content estimated by MasterCook software. Omit saffron and add a pinch of your favorite herbal tea. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Apples #2 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 apples --- 2 tablespoons cranberries 1 tablespoon walnuts -- chopped * 2 tablespoons brown sugar 2 tablespoons bread crumbs 1/2 teaspoon cinnamon lemon zest 2 teaspoons unsalted butter * Original was 2 tbsp walnuts Preheat oven to 375. Wash and core apples. Combine nuts, cranberries, sugar, bread crumbs, cinnamon, lemon zest and butter. Stuff the apples with the filling, generously mounding on top. Bake for approx 40 mins, or until filling is cooked and bubbly. Serve warm with vanilla frozen yogurt. Cal 188 Fat 6gr Fiber 4.5gr CFF 27.4% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a great winter treat. * Exported from MasterCook * Baked Apples #3 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium apples 2 teaspoons brown sugar 2 tablespoons peanut butter 1/4 teaspoons cinnamon Core apples & place each one in a custard cup. Sprinkle cavity of each apple with 1/4 t brown sugar & fill with 1 1/2 t peanut butter. Top with 1/4 t brown sugar & sprinkle of cinnamon. Microwave on high 3 - 4 minutes. Serves 4 1 FR/V 1/2 FA 10 opt cal MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Apples Stuffed With Cranberry Relish Recipe By :Chef Tell Erhardt, Manor House, Allentown, PA Serving Size : 16 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---CRANBERRY RELISH--- 2 cups Cranberries 1 Orange 2 shots Kirsch (Cherry Brandy) 1 cup Sugar 1 Lemon ---ONE BAKED APPLE--- 1 Apple -- cored -- with lid cut off 3 Tablespoons Cranberry Relish 1 Tablespoon Sugar This winter dish compliments game and fowl. Chef Tell served these with Christmas goose. The baking warms the house and fills it with a comforting aroma. 1. RELISH - Combine all ingredients in food processor and blend to a coarse consistency. Let sit for a few minutes and use as needed. Makes about 3 cups. Per 3 tablespoons: 68 cals, 0.1g fat. 2. BAKED APPLE (1 per serving) - Fill apples with relish. Place on small cookie sheets; sprinkle with sugar and bake in oven at 375 degrees until done. (Approximately 20 minutes). SOURCE: Chef Tell Erhardt - January 1999. See "In The Kitchen With Chef Tell" . Restaurant: Chef Tell's Manor House, 1800 River Rd., Upper Black Eddy, PA. Specializes in Continental cuisine with German and Caribbean influences. Recipe from Terri Law /mc editing by Pat Hanneman 1/99 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : I know it's early - but I bet you too have extra cranberries to use up. And the store had so many tempting varieties of apples! These don't bake long so we could use Jonathons. I'm trying it tonight with a hybrid: Jonagold. The recipe comes from Chef Tell, who's from Pennsylvania - Allentown, where he's featured on TV and has a popular restaurant. The restaurant is on the Delaware River -- and it's described as charming as scenic. * Exported from MasterCook * Baked Bananas With Cinnamon Recipe By :Rancho La Puerta Cookbook (Atlanta Constitution) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 bananas -- quartered 1/2 teaspoon orange zest 1/4 teaspoon lime zest 1/2 cup fresh orange juice 1 teaspoon fresh lime juice 1/4 cup raisins -- or currants 1/4 teaspoon vanilla extract 1/4 teaspoon cinnamon Preheat the oven to 375F. Arrange the bananas in a single layer in a shallow baking dish. Combine all the other ingredients and pour over the bananas. bake,uncovered, for 15 - 20 minutes or until the bananas are lightly browned and bubbling. Put 3 banana pieces in the center of each dessert plate and spoon sauce over them. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Great topping for nonfat frozen yogurt, too. This is a much lightened version of Bananas Foster. * Exported from MasterCook * Baked Mustard Tarragon Chicken Recipe By :Christian Science Monitor 8-5-98 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts 1 tablespoon butter 3/4 tablespoon dried tarragon -- crushed 1 teaspoon balsamic vinegar 3 tablespoons Dijon mustard salt and pepper Preheat oven to 375. Trim chicken of any visible fat, rinse and pat dry. Melt butter, and stir in remaining ingredients. Dip chicken pieces in mixture, and place in a baking dish. Bake for 15 to 20 minutes, or until chicken pieces run clear when pricked with a toothpick. Serves 4. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potatoes With Vegetable Topping Recipe By :American Heart Assn: Low-Fat, Low-Cholesterol Cookbook Serving Size : 6 Preparation Time :0:50 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---[1]--- 6 medium baking potatoes ---[2]--- 1 small onion -- finely chopped 2 green onions -- finely chopped -- both tops and whites 1 small carrot -- shredded 1/4 cup finely chopped cucumber 2 radishes -- shredded 2 tablespoons cider vinegar 1 tablespoon chopped fresh basil ---[3]--- 1/2 cup plain nonfat yogurt 1 ounce Parmesan cheese -- grated 1/4 cup skim milk 1 teaspoon light margarine freshly ground black pepper If you enjoy a baked potato with salad, you'll love this recipe. It offers the best of both worlds: A twice-baked potato with a piping-hot creamy filling is topped with crispy vegetables. 1. OVEN: preheat to 425F degrees. For crisp skin, creamy centers, scrub potatoes with a brush. Pat dry. Prick in several places with a fork to help release steam. Wrap the potatoes in foil for a moisture texture. Bake on a baking sheet for 40 to 60 minutes, or until tender. Lower heat to 350F degrees. 2. Meanwhile, combine onion, green onions, carrot, cucumber, radishes, vinegar, and basil. Mix well, set aside. 3. When potatoes are done, cut a 1-inch slice from the top of each potato. Using a spoon, carefully scoop out the pulp from each potato, leaving a thin shell. With an electric mixer on low speed or a potato masher, beat or mash potato pulp with yogurt, parmesan, milk, margarine, and pepper until smooth. 4. Stuff potato mixture into shells. Place on baking sheet and bake for 25 to 30 minutes. Serve hot, topped with vegetable mixture. MICROWAVE: On a microwave-safe plate, arrange prepared potatoes in spoke fashion. Cook, uncovered on 100 percent power for 18 to 22 minutes, or until tender, rearranging and turning potatoes over once. Remove potatoes from microwave and wrap in foil. Let stand for 5 to 10 minutes. Continue as directed in the recipe, and bake the stuffed potatoes in conventional oven for best results. EACH: 178 cals, 6g protein, 36g carb, 2g fat (10% cff), 105mg sodium . >From: KitPatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Chicken With Thyme Recipe By :Woman's Day, 2/1/99 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups Flour 3/4 Tsp Salt 3/4 Tsp Pepper 4 Skinless Boneless Chicken Breast Halves (About 5 Oz Each) 1 Tbsp Olive Oil -- Note 1 1 Lg Red Onion Cut In Half, Thin Sliced, (2 C) 1 cups Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 2 Tbsp Balsamic Vinegar 2 Tsp Fresh Thyme Leaves -- Or -- 1/2 tsp Dried Thyme Leaves Note 1: Original recipe used 2 Tbsp olive oil Prep: 15 min Cook: 22 min Mix flour and 1/2 tsp each salt and pepper on a plate. Add chicken; turn to coat. Shake off excess. In a large cast-iron or other heavy skillet (I used a large nonstick skillet), heat oil over med heat. Add chicken and cook, turning once, 10 min or until browned and cooked through. Remove to a plate; cover to keep warm. Add onion to skillet and saute 1 - 2 min, until very lightly browned. Add broth, vinegar, thyme and remaining 1/4 tsp each salt and pepper. Bring to a boil and cook, stirring often, 7 min or until onions are soft (see Tip) and sauce is syrupy. TIP: If the onion isn't soft after cooking 7 min, add a little more broth and continue cooking until it is. To serve: Place chicken on serving plates and spoon on onions and sauce. Serves 4 This is wonderful!! Incredible flavor. Would make again. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 177.3 Total Fat 5g Sat Fat 0.9g Carb 10g Fib 9g Pro 26.2g Sod 531mg CFF 23.7% * Exported from MasterCook * Balsamic Chicken With Thyme #2 Recipe By :Reggie Dwork 1/11/99 Serving Size : 4 Preparation Time :15:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Flour 3/4 teaspoon Salt 3/4 teaspoon Pepper 4 Boned and skinned chicken breast halves -- 5-6 oz each 1 tablespoon Olive oil 1 large Red onion -- thin sliced 1 cup Nonfat chicken broth -- or veg broth 2 tablespoons Balsamic vinegar 2 teaspoons fresh thyme leaves -- or 1/2 tsp dried 1/2 pound Mushrooms -- sliced Mix flour and 1/2 tsp each salt & pepper on a plate. Add chicken, turn to coat. Shake off excess. In a large non-stick skillet, heat oil over medium heat. Add chicken and cook, turning once, 10 min or until browned and cooked through. Remove to a plate; cover to keep warm. Add onion and mushrooms to skillet and saute 1-2 mins, until very lightly browned. Add broth, vinegar, thyme and remaining 1/4 tsp each salt and pepper. Bring to a boil and cook, stirring often, 7 min or until onions are soft. (see Tip) and sauce is syrupy. Tip: If the onion isn't soft after cooking 7 min, add a little more broth and continue cooking until it is. To serve: Place chicken on serving plates and spoon on onions and sauce. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I made this chicken tonight for dinner and it was wonderful. The only difference between the original recipe that Reggie posted and the way I made it was to add some mushrooms I had hanging around. I would definitely made this again soon. * Exported from MasterCook * Barbecued Chicken Breasts With Mango Chutney Recipe By :MEMORABLE MENUS MADE EASY by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Chicken Condiments & Seasoning Diabetic Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breasts 1 tablespoon canola oil 1/2 cup minced onion 1 clove garlic -- minced 2 teaspoons minced ginger 1 cup mango chutney 2 tablespoons lemon juice 1/2 cup water Preparation -- 10 minutes 1. Heat the oil in a saucepan over medium-high heat. Add the onion and garlic and saute for 4 minutes. Add the ginger and saute for 3 minutes. 2. Add the chutney and bring to a boil. Lower the heat and simmer for 5 minutes. Add the lemon juice. 3. Prepare an outdoor grill with the rack set 4 to 6 inches from the heat source, or prepare an indoor oven broiler. Grill or broil the chicken on each side until it is opaque, about 12 minutes total, basting constantly with mango barbecue sauce. [Calories, 272; Calories from Fat, 47; Total Fat, 5 g; Saturated Fat, 1 g; Cholesterol, 69 mg; Sodium, 152 mg; Carbohydrate, 30 g; Dietary Fiber, 0 g; Sugars, 29 g, Protein, 26 g] Notes: *Recipe from Memorable Menus Made Easy by Robyn Webb, M.S. American Diabetes Association Distributed by NTC/Contemporary Publishing 1997 ISBN: 0-945448-82-1 http://www.lisaekus.com/fall97/memmenus.html >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley With Vegetables Recipe By :Healing with Whole Foods, P. Pitchford (Atl Constitution) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup barley -- soaked for 1 hour 1 teaspoon toasted sesame oil 1/2 onion -- diced -- optional 1/2 cup carrot -- diced 1/4 cup burdock roots -- sliced 3 cups water 1/4 teaspoon sea salt Dry roast the barley in a heavy skillet until it smells lightly toasted. Heat the sesame oil in a saute pan. add the onion, carrot, and burdock, and saute 5 minutes. Place the barley and vegetables in a large pot with the water an salt. Cover and bring to a boil. Reduce heat to low, simmer 40 minutes. Serve in deep bowls. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Recently published in the Atlanta Constitution, "Garlic, burdock root, and shiitake mushrooms are favorite immune-system builders and should be included in a winter soup or vegetable stock." The antibiotic quality of garlic is strongest when consumed raw; however, completely raw garlic can be hard on your stomach. So a short cooking time (such as 50 seconds in the microwave) is recommended for both preserving the healing quality of the garlic, and for saving your stomach. * Exported from MasterCook * Basil And Roasted Red Pepper Shrimp Stir-fry Recipe By :Family Circle, Feb 16,1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Rice Theme: Pyramid/Cooking For One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons canola oil 2 cloves garlic -- chopped 5 ounces roasted red peppers -- with liquid 1 cup snow peas 6 large shrimp 8 large basil leaves -- chopped 1/8 teaspoon salt and pepper --- 1/2 cup cooked brown rice In a large skillet, heat 2 tsp. canola oil over medium heat. Add 2 cloves garlic, chopped, and 1 5-oz. jar roasted red peppers packed in water, sliced with their liquid, and cook for 5 minutes. Add 1 cup snow peas and 6 large shrimp and cook over medium high meat for 3 to 4 minutes, stirring occasionally. Add 8 large basil leaves, chopped, and 1/8 tsp. each salt and black pepper. Serve over 1/2 cup cooked brown rice. Serves 1. >From: Beverly Manning - - - - - - - - - - - - - - - - - - - NOTES : This was in the Feb. 16, '99 Family Circle. Since their are two of us I did double the recipe except for the basil and the oil. * Exported from MasterCook * Beautiful Fruit Salad Recipe By :www.weight-watchers.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 fresh pineapple -- or -- 2 cans drained pineapple 4 kiwi fruit -- (4 to 5) 1/2 cup dried cranberries I mix all of this and serve it in my most sparkling crystal bowl. The colors compliment each other, and the dried cranberries give a nice chewy texture to the other fruit. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef With Broccoli, Quick Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Top Round Steak -- Boneless 3/4 Ounce Sun-Dried Tomatoes 1/2 Cup Boiling Water Vegetable Cooking Spray 1/2 Teaspoon Vegetable Oil 2 Cups Fresh Broccoli Flowerets 1/4 Cup Green Onions -- Sliced 1 Garlic Clove -- Minced 2 Teaspoons Cornstarch 1/4 Cup Dry White Wine 2 Tablespoons Dry White Wine 1/4 Cup Low-Sodium Soy Sauce 2 Cups Hot Cooked Rice Trim fat from steak. Slice diagonally across the grain into thin strips. Combine tomatoes and water; let stand 5 minutes. Drain; thinly slice and set aside. Place a wok or large nonstick skillet coated with cooking spray over medium-high heat until hot. Add steak; stir-fry 2 minutes. Remove steak from wok; set aside, and keep warm. Add oil to wok; place over medium-high heat until hot. Add broccoli; stir-fry 3 minutes. Add tomato, green onions and garlic; stir-fry 1 minute. Combine cornstarch, wine, and soy sauce; stir well. Add cornstarch mixture and beef to wok; stir-fry 1 minutes or until sauce is thick and bubbly. Server over rice. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berries In A Cloud Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Strawberries -- cut in half 6 Oz Blueberries -- Rinsed and dried 6 Oz Raspberries -- Rinsed and dried 3 Tablespoons raspberry jelly -- Seedless 3 egg whites 1/4 Teaspoon Cream of tartar 6 Tablespoons Sugar In a large mixing bowl, combine all berries. Heat preserves in microwave until melted, about 20-30 seconds. Pour warm preserves (let cool slightly) over berries and mix gently. Turn berries into a shallow baking dish. Beat egg whites and cream of tartar at high speed until foamy. Gradually add sugar, beating constantly to stiff peaks and sugar is dissolved. Pile meringue over berries, swirling lightly. Sprinkle with 1 1/2 Tbs pine nuts if desired. Bake in preheated 350F oven until meringue is golden brown, about 12-15 mins. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It's a wonderful dessert that looks like you fussed all day, and the raspberries add a lot of fiber. Cal 200 Fat 0.8gr Fiber 6.5gr CFF 3.4% * Exported from MasterCook * Best Broccoli Recipe By :8 Weeks to Optimum Health, Andrew Weil (adapted) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Quick & Simple Ideas Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups broccoli pieces -- (1 large bunch) 1 teaspoon extra virgin olive oil 3 cloves garlic -- minced 1/4 cup cold water -- more or less to taste soy sauce -- or salt to taste red pepper flakes -- to taste Separate the broccoli florets from the stems. Peel the stems, and cut into bite sized pieces. Break the florets into bite sized pieces. Place all ingredients in a pot and bring to a boil. Tightly cover and let steam for no more than 5 minutes. The broccoli should be bright green. >From: Ellen c. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean And Smoked Turkey Soup Recipe By :Weight Watchers Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 cup red onion -- chopped 1 cup celery -- chopped 1 cup carrot -- chopped 1 tablespoon cumin seeds -- crushed 1 teaspoon dried oregano 3 garlic cloves -- minced 2 cups water 3/4 teaspoon salt 3 cans low-salt chicken broth 2 cans no-salt-added black beans -- DRAINED 1/2 pound smoked fat-free turkey breast -- chopped 1/2 cup red bell pepper -- chopped 1/4 cup fresh parsley -- * 2 tablespoons dry sherry 1/2 teaspoon hot sauce 6 tablespoons low-fat sour cream cilantro sprigs -- optional *or 1 tablespoon dried parsley 1. Heat oil in Dutch oven over medium heat. Add onion and next 5 ingredients; saute 5 minutes. Stir in water, salt, broth, and beans; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until tender. 2. Place half of bean mixture in a blender or food processor; process until smooth. Return pureed bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated. (Make-ahead tip: Prepare soup. Let soup cool and freeze in an airtight container up to three months or store in the refrigerator for up to four days in a nonaluminum container. Thaw and reheat over low heat.) Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, if desired. Yield: 6 servings (serving size: 1-1/2 cups soup and 1 tablespoon sour cream.) >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : Points: 4; Exchanges: 1 Fat, 1-1/2 Very Lean Meat, 1-1/2 Starch, 1 Veg. * Exported from MasterCook * Black Cherry Chicken Recipe By :365 Ways to Cook Chicken Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breast halves 2 cups black cherries (canned or frozen) -- no sugar added 1 tablespoon Worcestershire sauce 1 teaspoon brown sugar 1 teaspoon garlic powder 1 teaspoon dry sherry 1/2 cup onion -- chopped 1/4 cup raisins 2 teaspoons cornstarch 1/4 cup water Preheat broiler. Place chicken breasts on broiler rack and broil 3 minutes a side, until browned. Transfer to an 8 x 8 x 2-inch baking dish. In a blender or food processor, combine 1 cup of the cherries, Worcestershire sauce, brown sugar, garlic powder, and sherry. Process until pureed. Pour into a small saucepan; add onion, raisins, and cornstarch mixture (cornstarch dissolved in 1/4 cup water). Cook, stirring occasionally, over med-high heat until mixture thickens. Pour cherry sauce over chicken breasts. Add remaining cherries. Turn oven heat to 350 degrees and bake 30 min. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : I cooked the chicken in the microwave instead of the broiler. NOTE: There was plenty of sauce...could use 5 chicken halves * Exported from MasterCook * Black Eyed Bean Stew Recipe By :The Vegetarian, Oct 1992, adapted Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Pyramid/Cooking For One Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- sliced thinly 1 green pepper -- chopped 1 clove garlic -- crushed 1 tsp olive oil 8 ounces canned tomatoes 1 bay leaf 1 teaspoon oregano 1 tablespoon fresh parsley -- chopped 8 ounces blackeyed peas, canned 1. Saute the onion, pepper and garlic in the oil for a few minutes. 2. Stir in the tomatoes, chopping them with a wooden spoon. Add the bay leaf, oregano and parsley. Bring to the boil, then lower heat, cover pan and simmer for 10 minutes. 3. Drain the beans and add them to the pan. Cover and simmer for a further 7 minutes. Remove bay leaf and serve. >From http://www.vegsoc.org/recipes/solo.html >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blackeyed Peas, Vegetarian Recipe By :Ellen C. Rakes Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces dried blackeyed peas -- * -- soaked overnight 6 cups water 5 cloves garlic -- minced 1 medium onion -- chopped -- I used dehydrated onion flakes 1 pinch allspice 1 pinch cayenne pepper 1 tablespoon soy sauce -- to 2 tbsp * You can use canned blackeyed peas if you wish. Put the soaked blackeyed peas, water, garlic, and onion in a large pot. Bring to a boil, reduce the heat, cover, and simmer until tender, about 1 1/2 - 2 hours. When tender, add the allspice, cayenne, and soy sauce. Heat for 15 -20 minutes to let the flavors meld. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The black-eyed peas were full of rich flavor, as if they'd been cooked with ham hocks. I think the secret to both recipes (see Garlicky Greens Saute) was the addition of tons of garlic and allspice. I've never used allspice in savory veggie dishes, and it was wonderful. No more limiting allspice to just desserts. * Exported from MasterCook * Blue Cheese Fish Fillets Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Ounces Grouper Fillets Vegetable Cooking Spray 2 Tablespoons Lemon Juice 1/4 Cup Crumbled Blue Cheese 3 Tablespoons Green Onions -- Diagonally Sliced Preheat broiler. Place fish on broiler pan coated with cooking spray and drizzle with lemon juice. Broil 9 minutes and sprinkle with cheese and green onions. Broil fish an additional 3 minutes or until fish flakes easily when tested with a fork. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brazilian Plantains With Leafy Greens And Chicken Recipe By :Marlene Brown (HPBooks 1989) Produce Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter or margarine -- or more 2 plantains -- medium-ripe 4 boneless skinless chicken breast halves 1 bunch mustard greens -- or spinach -- leaves only ***SPICED TOMATO SAUCE*** 1 tablespoon butter or margarine -- or more 1 cup chopped onion 2 cloves garlic -- chopped 4 fresh tomatoes -- chopped 1/4 cup chicken broth 1 teaspoon chili powder 1/2 teaspoon salt 1/4 teaspoon cumin 1/4 teaspoon pepper PLANTAINS: with a knife, peel and slice 1/4" thick (2 cups). CHICKEN: pound 1/4-inch thick. GREENS: wash, remove the stems. Prepare the spiced tomato sauce. Cover and keep warm. In a large skillet melt butter or margarine over medium-high heat. Saute plantain slices 5 minutes, turning once. Remove from skillet, reserving drippings in pan. Brown chicken breasts quickly on both sides, turning once. Add mustard greens and plantains to skillet, cover. Cook 3 to 5 minutes more or until wilted. Serve chicken and vegetables with Spiced Tomato Sauce. Makes 4 servings. Spiced Tomato Sauce: In a large skillet, melt butter; saute onion and garlic until onion is limp. Add remaining ingredients. Bring to boiling; reduce heat. Simmer, covered, 10 minutes. In blender or food processor fitted with a metal blade, process mixture briefly until tomato is finely chopped. Return to skillet; cover and keep warm until needed. Makes 2-2/3 cups. Preparation time: 25 minutes. Serves 4: 273 cals, 8g fat (26% cff) Notes: Brazilian Plantains: A spicy tomato sauce adds spunk to chicken, plantains and greens/spinach. One-pot meal. (International Produce Cookbook and Guide (HPBooks 1989) Marlene Brown). mc by pat Hanneman >eatlf 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * British Ingredient Information For Americans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** British Ingredient Information for Americans Aubergine = Eggplant Beetroot = Beets Bicarbonate of soda = Baking soda Biscuits = Cookies Castor sugar = Superfine sugar, or sugar blended twice Cornflour = Cornstarch Courgette = Zucchini Demerara sugar = Light brown sugar Digestive biscuits = Graham crackers Double cream = Heavy cream or whipping cream French beans = Green beans Gammon = Ham Golden syrup = No substitute, no matter what they say. Find an import store! Haricot beans = Navy beans Icing sugar or 10 k sugar = Confectioners' sugar or powdered sugar Marrow = Large zucchini Mince = Ground beef Mixed spice = Pumpkin pie spice Muscovado sugar = Raw, unrefined sugar Pawpaw = Papaya Plain flour = All-purpose flour Prawns = Shrimp Single cream = Light cream Spring onions = Green onions Streaky bacon = Bacon Strong flour = Bread flour Sultanas = White raisins Swede = Rutabaga Sweet pepper = Pimiento Treacle = Molasses Vegetable marrow = Yellow squash Wholemeal flour = Whole wheat flour >From: http://home.inreach.com/sherilyn/ingred.htm >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Sprout And Tofu Spread On Toast Recipe By :Martha Johnson, chef: Whole Foods Market, New York Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Spreads & Sandwiches Theme: Unusual Veggies & Fruit Tvp, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Mori-Nu lowfat tofu 1 tbsp. white or brown rice miso 3 tablespoons tahini 2 tbsp. lemon juice 1 cup broccoli sprouts 10 slices toasted whole grain bread In a small bowl, mash the tofu, miso, tahini and lemon juice together with a fork until thoroughly mixed. Lightly chop sprouts, then fold into tofu mixture. Spread thickly on toast. Top with extra broccoli sprouts. Keep refrigerated in a covered jar. Found on Epicurious >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The %CFF of this vary greatly depending on the tofu, the miso, and the whole grain bread. The tahini is really the only ingredient that, by it's nature, will be high fat. But as long as you keep the tahini down to 3 tbsp, this will definitely come in under the 30%CFF cut-off. * Exported from MasterCook * Broccoli Sprouts - Info Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Broccoli sprouts are a powerhouse of cancer fighting nutrients! They are similar in structure to alfalfa sprouts (without the alfalfa toxins), and, reportedly, have a slightly spicy taste, similar to radish sprouts. THey can be used like most other sprouts, and substitute particularly well for alfalfa. If you cook them, add them only at the end of cooking or they will turn mushy. THey are becoming available in many groceries and hfs these days. I purchased some seeds for sprouting, and a sprouting dish. They are ready for eating in just three days -- I'll report back to you after my first harvest. :-) Here are some quotes I've found about this new-found vegetable: "Three-day-old broccoli sprouts consistently contain 20 to 50 times the amount of chemoprotective compounds found in mature broccoli heads, and may offer a simple, dietary means of chemically reducing cancer risk," says Paul Talalay, M.D., J.J. Abel Distinguished Service Professor of Pharmacology. Unlike vitamins, which are synthesized by the plant as it grows, sulforaphane exists in the dormant seed. As the seedling develops, that original stash spreads throughout the vegetable. "To get the amount of sulforaphane you find in an ounce or two of sprouts, you'd have to eat about two pounds of broccoli," says Talalay. That means you can get the power of up to 6 1/2 cups of chopped raw broccoli by eating just 1/4 cup of bright green broccoli sprouts on your next salad. They taste sort of like radishes--adding a nice zip not only to salads but sandwiches as well. But this doesn't mean you should give up mature broccoli; it has fiber, folate, beta-carotene, and vitamin C at levels far higher than sprouts. These sprouts should be considered an addition to your diet, not a replacement. For more information, check out: http://www.broccolisprouts.com/ - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brussels Sprouts - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Sweeter varieties: If you've been avoiding Brussels sprouts because you remember overcooked, bitter tiny-cabbages... look for the new varieties "...(like "Content" and "Rowena," considered the best tasting) have had the bitterness bred out of them..." *To cook them, "simply "score" the top of the sprouts so that the inside will cook as well as the outside. Steam for a few minutes, and serve with a bit of melted butter or olive oil. Garlic is a tasty seasoning to add, along with a hint of salt and pepper. Marinated and pickled Brussels sprouts are also available at supermarkets." url: http://www.californiaheartland.org/archive/hl_314/sprouts.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cake-like Chocolate Chip Cookies Recipe By :Net Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounce non-dairy dark chocolate chips 1 teaspoon baking soda 2 1/4 Cups whole wheat flour 1 1/2 teaspoons vanilla extract 1 large banana -- mashed 1/4 Cup maple syrup 1/2 Cup water (makes 2 dozen) Preheat oven to 375 degrees. Mix all the ingredients together in a bowl. Form 24 cookies on a lightly oiled cookie sheet. Bake for 8-10 minutes at 375 degrees. Cool cookies before removing from the cookie sheet. Variation: Add 1/2 cup chopped nuts to the batter before serving. Total Calories Per Cookie: 122 Total Fat as % of Daily Value: 8 % Protein: 2 gm Carbohydrates: 19 gm Fat: 5 gm Calcium: 10 mg Sodium: 48 mg Dietary Fiber: 1 gm >From: shelley paulichuk / holly gillespie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramel Popcorn Recipe By :Adapted From Karo Syrup Serving Size : 9 Preparation Time :0:15 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 cups popcorn, air-popped 1 cups brown sugar -- packed 1/2 cups corn syrup, light 1/4 cups reduced fat margarine -- melted 1/2 tsp salt 1/2 tsp baking soda 1/2 tsp pure vanilla extract Preheat oven to 300. Place popped corn in oven while preparing caramel glaze. In medium saucepan, combine brown sugar, corn syrup, margarine, and salt, about 7 to 10 minutes. Stirring constantly, bring to a boil over medium heat. Without stirring, boil 4 minutes. Remove from heat; stir in baking soda and vanilla. Pour over warm popcorn; tossing to coat completely. Bake 60 minutes, stirring every 15 minutes. Turn popcorn mixture onto a large piece of foil. Cool completely. Break mixture into small pieces. Place in large bowl. >From: Matejka - - - - - - - - - - - - - - - - - - - NOTES : For a different flavor add 1 cup of candy coated pieces, or peanuts or raisins. Fill a jar with caramel popcorn. Make two 2 x 3" calico bags using two different colors. Fill one with unpopped popcorn the other with caramels. Attach bags with homemade tag with recipe on it. Attach multicolored Rick-rack to the rim of the jar. --- I've made this recipe alot too, and have used just 1 T of lite margarine (Fleischmann's, I think). Tastes just fine. Next time, I may just leave it out altogether. The version of the recipe that I have calls for baking it for 30 minutes, stirring every 10. [Jenny Herl ] * Exported from MasterCook * Caramelized Fingerlings, Carrot And Cabbage And Mustard Recipe By :Hanneman, Riverside, CA 1999 Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Pyramid/Cooking For One Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Pound new potatoes -- preferably fingerling or Yukon gold 1 Teaspoon olive oil olive oil spray 2 carrots -- diagonally sliced 4 garlic cloves -- sliced pepper garlic salt 1/2 Teaspoon dried oregano 1 Cup roasted garlic fat-free chicken broth 2 Cups shredded savoy cabbage -- core removed 1 Tablespoon mustard seed * CONDIMENT * 1 apple -- chopped 2 Tablespoons walnuts -- chopped 2 Tablespoons currant jelly OR chunky applesauce, 1/2-cup each Potatoes, Carrots and Cabbage are a great combination. Caramelizing makes this simple dish special. A garlicky dish with taste burst from mustard seed and a sweet apple relish. If you want bread with the meal, try this with a cornmeal muffin made with buttermilk. 1. Wash fingerlings. Quarter lengthwise. Set a 3-quart non-stick saucepan over medium-high heat. Add oil. Add the sliced potatoes; stir or shake pan to coat potatoes with oil. Reduce heat to medium. 2. Bias cut the carrots into 1/4-inch thick slices. Add to the pan. If you need more oil, use olive oil spray. Add fresh garlic, pepper, garlic salt and oregano. Stir well to coat. 3. Add 1 or 2 tablespoons broth to the pan. Swirl to deglaze. Cook, stirring occasionally, adding broth in small amounts until potatoes are glazed amber and the carrots are not quite tender. Lay shreds of cabbage on top; sprinkle with mustard seed. Add the rest of the broth. Cover and cook until well caramelized. 4. Meanwhile, put chopped apple and nuts in microwave. Top with the jelly. Microwave on high until the jelly melts: about 30 seconds. Let stand. 5. Serve the vegetables with the apple relish. EACH 286cals, 6g fat (16% cff). Pyramid Units: 3 Veg; 1/2 Fruit; 1/2 Protein (RDA: 6 Grains; 3 Veg; 2 Fruit; 2 Dairy; 6-oz Protein) Tested. Message from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - NOTES : This is easily scaled for one person. But caramelized veggies were so good, I'd make it all. I think it would go well in a corn chowder (creamed corn). * Exported from MasterCook * Caribbean Surprise With Couscous Recipe By :www.fatfree.com (modified) Serving Size : 5 Preparation Time :0:20 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Legumes Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces Black beans, canned -- drained and rinsed 14 1/2 ounces canned tomatoes 1 cup frozen corn kernels 2 cups canned pineapple chunks in juice -- drained 1/2 teaspoon ground ginger 1 teaspoon curry powder 2 cups water 10 ounces couscous Combine beans, tomatoes, corn, pineapple chunks, ginger and curry powder in a large skillet. Heat over medium-high heat for 10 minutes or until warmed through. Prepare couscous according to directions on box. Serve heated bean mixture over cooked couscous. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot And Raisin Salad With Lemon Yogurt Recipe By :Grimmway Farms (1997) Cooking with Carrots Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups shredded carrots -- scrubbed or peeled 1 medium celery stalk -- thinly sliced 1/2 cup raisins 1/2 cup lowfat lemon yogurt lettuce leaves -- for presentation Make it fast and easy! Make the slaw. Set aside to mellow. Make dinner. Serve on a bed of lettuce leaves. Also good as a relish. Try it with corn pancakes! 1. Combine all ingredients. Serve as salad. EACH 106 cals, 1g fat (4% cff) REF: Grimmway Farms (Cooking with Carrots) href=http://www.grimmway.com/cooking.htm Sept 3 1997 MC and mail from kitpath@earthlink.net 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Parsnip Julienne Recipe By :ReddHedd@aol.com for Low Fat Chat Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups. orange juice 1 tsp. lemon juice 1/2 tsp. salt 1/4 tsp. white pepper 1/4 tsp. ground ginger 1/8 tsp. ground nutmeg 3/4 cup jullienne-cut carrot 3/4 cup jullienne-cut parsnip 1 Tbsp. maple syrup Combine first 6 ingredients in medium saucepan; bring to a boil. Add carrot and parsnip; cover, reduce heat, and simmer 6 minutes or until tender. Drain and spoon vegetables into a serving bowl; drizzle with maple syrup. NOTE: Use real maple syrup, and not the imitation pancake syrup, for this recipe. Serves 2. 101 calories per serving. 0.3 g fat. 3% fat. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Pilaf Recipe By :Grace Yaskovic (ToH Apr/May 95) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups shredded carrots -- original was 1 cup 1/2 cups chopped onion 1/4 cups slivered almonds -- Betsy's addition 1 tablespoon butter 1 cups long-grain rice -- uncooked 14 1/2 ozs nonfat chicken broth 1 tsp lemon pepper In a saucepan, saute carrots, onion, and almonds in butter until tender. Add rice and stir to coat. Stir in broth and lemon pepper; bring to a boil. Reduce heat; cover and simmer 20 minutes or until rice is tender. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The rice I really liked, I increased the amount of carrots and added some almonds. Leave the nuts out if you want to lower the fat more. Yum! * Exported from MasterCook * Cashew Cream Recipe By :Angel Foods, Cherie Soria Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup raw cashews -- soaked in 3 cups water for 12 hours -- then rinsed 1 1/2 cups water -- * 1 tablespoon pure maple syrup -- or Sucanat 1/2 teaspoon vanilla * Use 1 1/2 cups water for cashew cream, and increase the water as desired to thin, up to 3 cups, into a "milk" Makes 1 pint of cream; 1 quart of milk Serving size of cream: 2 tbsp Put the soaked and rinsed cashews into a blender with water and puree until smooth and creamy. Stir in sweetener and vanilla, and enjoy! Will keep refrigerated for 1 week. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Use two tablespoons per serving as a topping on fruit or desserts. When used on a very lowfat dessert, the %CFF will be acceptable. * Exported from MasterCook * Champ Recipe By :ReddHedd@aol.com for Low Fat Chat Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups. Yukon gold potatoes -- peeled and cubed -- or baking potatoes (about 1 lb.) 1/2 cup skim milk -- or lowfat milk 1/4 cup finely chopped green onions 1/4 tsp. salt 1/8 tsp. pepper Pam Place potatoes in medium saucepan; add water to cover. Bring to a boil, and cook 15 minutes or until very tender; drain in colander and set aside. Combine milk and green onions in pan, and cook over medium heat until thoroughly heated (do not boil). Add potato, salt & pepper; beat at medium speed of a mixer until smooth. Divide mixture evenly between 2 8-oz. ramekins coated with Pam. Broil 5 minutes or until lightly browned. Serves 2. 180 calories per serving. 1 g fat. 6% fat. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chayote Snow Pea Salad Recipe By :Beyond Bok Choy Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chayote -- (hop jeung qwa) 1 tablespoon salt 1/4 pound snow peas FOR THE DRESSING: 3 tablespoons nonfat plain yogurt 2 teaspoons grainy mustard 1/2 garlic clove -- smashed and very finely chopped 2 tablespoons plum wine vegetable oil -- up to 1/4-cup 1/4 teaspoon Szechuan peppercorns -- toasted and crushed 1/2 teaspoon salt 1 tablespoon black sesame seeds 1/2 cup roasted and lightly salted cashews -- coarsely chopped Rosa says, "The creamy dressing is a nice counterpoint to the crunchy chayote and snow peas. In addition to being a refreshing salad that is unusual and tasty, the two different color greens of the vegetables present a pretty yin-yang picture on the plate. If you don't have plum wine, you can use sweet port or Madeira. " 1. Peel the chayote, cut in half, and remove the seed. cut in half again and slice thinly. 2. Bring a pot of water to a boil, add the salt, and blanch the snow peas a few seconds, just until they turn a bright green. Drain and plunge into ice water. When cold, cut the snow peas into slivers. There should be about 1 cup. Toss the chayote and snow peas in a salad bowl. 3. Make the dressing. In a small bowl, combine the yogurt, mustard, and garlic. 4. Whisk in the wine and oil until smooth and creamy. Add the Peppercorns and salt. you may hold the dressing in the refrigerator at this point up to 5 days. 5. Just before serving, whisk dressing again to blend, if necessary, then fold in sesame seeds and cashews. Pour over salad and serve immediately. Recipe from Beyond Bok Choy by Rosa Lo San Ross (Artisan. NY 1996) >email from 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheeseburger Milk Gravy Skillet Recipe By :Cooking Health with the Kids in Mind Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Sauces & Gravies Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces Ground Turkey Breast 1 Cup Celery -- finely chopped 1/2 Cup Onion -- finely chopped 1 Can Campbell's 98% Fat-Free Cream of Mush. Sou 1 1/3 Cups Skim milk 1 1/3 Cups Instant rice -- uncooked 3/4 Cup Nonfat cheddar cheese -- shredded 1 Teaspoon Parsley -- chopped 1/4 Teaspoon Black pepper In a large skilled sprayed with butter-flavored cooking spray, brown meat, celery and onions. Stir in soup and skim milk. Add uncooked rice, cheese, parsley and black pepper. Mix well to combine. Lower heat, cover and simmer for 6-8 mins, or until rice is tender, stirring occasionally. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight. It was very quick, cheap and oh yeah....very tasty! What more could you want when it's 0F outside? The recipe came from the Healthy Exchanges Web page. I changed the cheese to non- fat and it was fine. Next time, I would decrease the amount of rice to 1 cup or add more milk. It was a little on the thick side. I had some broccoli in the fridge, so I threw that in too. * Exported from MasterCook * Chestnut Squash Puree Recipe By :Lorna Sass, Great Vegetarian Cooking under Pressure, p.105 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried chestnuts 1 1/2 pounds butternut squash -- peeled and seeded OR kabocha, OR delicata squash -- and cut in 1" chunks water 1/2 teaspoon dried sage 1/2 teaspoon salt -- or to taste 1. Soak the dried chestnuts overnight in 1 cup water, or speed soak the chestnuts as follows: Set the chestnuts and just enough water to cover in the pressure cooker. Lock the lid in place. Over high heat, bring to high pressure. Reduce the heat just enough to maintain high pressure and cook for 2 minutes. Allow the pressure to come down naturally for 10 minutes. Remove the lid, tilting it away from you to allow any excess steam to escape. Strain the chestnuts, reserving the soaking water in a liquid measuring cup. Discard any bits of brown skin sticking to the chestnuts and chop them fine. 2. Place the chestnuts and squash in the pressure cooker. Add enough water to the soaking liquid to make a total of 1 cup, and pour over the chestnuts and squash. Add the sage and salt. 3. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 5 minutes. Allow the pressure to come down naturally, or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. 4. With a slotted spoon, transfer the squash and chestnuts to a food processor, and pulse to create a coarse puree, adding a bit of the cooking liquid if needed to achieve the right texture. Reheat before serving. Makes 4 servings. The leftover cooking liquid can be used for cooking grains. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve as a vegetable side dish. NOTES : from glossary of ingredients, p. 16: "Dried chestnuts are available year-round and make a superb smoky-sweet addition to soups, grains, and stews. They are sold already peeled and last for a year or two under refrigeration. Dried chestnuts are available in health food stores and in some gourmet shops. * Exported from MasterCook * Chicken Cacciatore, Crockpot Recipe By :Jane Paquet Serving Size : 6 Preparation Time :0:15 Categories : Chicken Crockpot Eat-Lf Mailing List Italian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces tomato sauce -- small can 10 ounces fresh mushrooms -- sliced Italian seasoning 6 chicken breast halves without skin 1/4 cup red wine 8 ounces pasta -- cooked garlic powder -- optional Spray crockpot liner with non-stick cooking spray for easy clean-up. Place chicken in crockpot. Sprinkle generously with seasoning. Put mushrooms on top of chicken. Pour in tomato sauce and wine. Cook on low for about 5 hours. If dish will not be served until later, remove chicken and refrigerate. You can let sauce continue to cook on low for several hours. About 15 minutes prior to serving, return chicken to pot. Serve over hot noodles of choice. (I like bow-tie shape for this.) 332.6 cals, 2.7g fat (7.4%cff), 2.4g fiber >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - NOTES : This meal was made with "slim pickins" from my pantry during an ice storm. It went over well with most of my family. Even one teenage girl who "never eats spaghetti sauce" loved it. The other teenage daughter wasn't hungry (too many school snacks), and my 9 year old son seemed to accept it. My husband has already requested it again. * Exported from MasterCook * Chicken Cassoulet With Acorn Squash Recipe By :Cooking Light Magazine. October 1998. Page: 180. Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter or margarine 2 cups chopped onion -- divided 2 garlic cloves, minced 1/2 cup dry Marsala or apple cider 2 tablespoons chopped fresh parsley 3/4 teaspoon dried thyme -- divided 3/4 teaspoon black pepper -- divided 1/2 teaspoon salt -- divided 1/2 teaspoon dried basil 1 can diced tomatoes with basil-garlic-oregano -- (14.5 ounces) 2 cups water 2 cups diced peeled acorn squash 1 cup diced carrot 2 cans Great Northern beans -- (15 ounces, each) drained 1 pound skinless boneless chicken breast 2 slices bacon 1/2 pound smoked turkey sausage -- cut into 1/4-inch slices The squash-and-bean mixture (steps 1 and 2) can be prepared a day ahead of time; cover and refrigerate. 1. Melt margarine in a large ovenproof Dutch oven over medium heat. Add 1 cup onion and garlic, and saute for 5 minutes. Add Marsala, parsley, 1/4 teaspoon thyme, 1/4 teaspoon pepper, 1/4 teaspoon salt, basil, and tomatoes; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Spoon into a bowl; set aside. 2. Combine 1/4 teaspoon salt, 2 cups water, squash, and carrot in pan, and bring to a boil. Reduce heat, and simmer, partially covered, 30 minutes or until the vegetables are tender. Partially mash the beans with a potato masher, and add beans and tomato mixture to pan. Cook over medium-low heat 30 minutes or until thick. Remove from heat. 3. Preheat oven to 325 degrees. 4. Rub chicken with 1/2 teaspoon thyme and 1/2 teaspoon pepper; set aside. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from pan; crumble bacon, and set aside. Add chicken to bacon drippings in pan; cook 3 minutes on each side or until browned. Remove chicken from skillet; cut into 1-inch pieces. Add 1 cup onion and sausage to skillet; saute 5 minutes or until lightly browned. Add the chicken, crumbled bacon, and sausage mixture to bean mixture in pan, stirring to combine. 5. Cover and bake at 325 degrees for 1 hour. Uncover and bake an additional 30 minutes. Yield: 8 servings (serving size: 1-1/2 cups). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Chili, Quick Recipe By :www.mymenus.com/cgi-bin/webfilter?001vggd2 Serving Size : 1 Preparation Time :0:00 Categories : Chicken Chilis Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon vegetable oil 1 1/2 Lbs. boneless skinless chicken breast halves -- cut into 1" cubes 1/2 Cup red or green bell pepper -- chopped 1 Lb. chicken stock 1/4 Lb. green chiles -- chopped 1 1/4 Lbs. white kidney beans -- rinsed and drained 1 Ounce chili seasoning Prep: 10 min, Cook: 25 min. Heat oil in a heavy nonstick skillet over medium high heat. Saute chicken 3-5 minutes, or until lightly browned. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 20 minutes. Per serving: calories 752, fat 10.2g, 12% calories from fat, cholesterol 108mg, protein 74.5g, carbohydrates 90.8g, fiber 31.6g, sodium 475mg. Potassium 2513mg 72% >From: Carol A Gonzalez - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Chow Mein Recipe By :unknown (orig posted to MC list) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound egg noodles 1 1/2 cups skinless boneless chicken breast -- shredded 1 medium Onion -- sliced 2 cups Celery -- sliced diagonally 1 1/4 cups Fresh mushrooms -- or 3/4 cup Canned mushrooms 1/2 cup waterchestnuts -- sliced 1/2 cup Bamboo shoots -- sliced 1 cup Fresh bean sprouts -- or 1 1/2 cups Shredded celery cabbage 3 tablespoons Soy sauce Salt Pepper 1 tablespoon Oil 1. Prepare and slice all ingredients. Cook noodles in salted boiling water. Drain in colander, run cold water over noodles to remove excessive starch from them. Reserve. 2. Place oil in wok, heat to smoking point. Add chicken and onions, salt to it and stir fry 3 minutes, then add celery, celery cabbage or bean sprouts, stir fry briefly, cover wok, cook ingredients 2 minutes. Lift cover off wok, add water chestnuts, bamboo shoots, mushrooms, soya sauce, and cook for 3 minutes longer, with wok cover. Lift cover of wok 2 or 3 times to stir ingredients so that everything can be cooked through. When ingredients are cooked, add pepper, more salt, if desired. Mix drained noodles in, stir everything up thoroughly. NOTE: Use egg noodles only. Macaroni does not contain egg and will break up when stirred as for chow mein. Shrimps or pork could be substituted for the meat above or for super deluxe chow mein, a 1/2 of each meat may be used. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Chow Mein #2 Recipe By :Nancy Gerard (MC list) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast 1/2 teaspoon minced garlic 1 1/2 tablespoons oil 2/3 cup nonfat chicken broth -- divided 3 tablespoons soy sauce 3 tablespoons cornstarch 3 stalks celery -- diced 1/2 pound bean sprouts 1 onion -- chopped 1 head Napa (Chinese) cabbage -- coarsely chopped 1 bunch bok choy -- diced 1 package soft Chinese noodles -- or chow mein crispy noodles Chinese hot mustard Thinly slice the chicken breasts. Saute chicken and garlic in oil for 2 minutes. Add vegetables and stir fry for 3 minutes. Add 1/3 cup broth; cover and cook for 3 more minutes. Meanwhile, mix soy sauce, 1/3 cup broth, and cornstarch together. Add mixture to vegetables and cook for another 3 minutes. Serve over cooked soft noodles and/or crisp noodles. Serve hot mustard and extra soy sauce on the side. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Adapted from a Cooking Light recipe. * Exported from MasterCook * Chicken Denise Recipe By :Woman's Day, 2/1/98 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves 1/2 cups Whole-Wheat Flour 1 Tbsp Olive Oil 1/2 cups Orange Juice 1/3 cups Red Wine Vinegar 1/2 Tsp Ground Allspice 2 Bay Leaves Salt And Pepper -- To Taste 4 cups Hot Cooked Brown Rice Orange Slices -- For Garnish Parsley -- For Garnish Rinse chicken breasts and dip in flour, turning to coat all sides. Heat oil in large nonstick skillet on high heat. Add chicken and saute 5 min per side until golden brown. Remove from heat; pour off excess oil. Add orange juice, vinegar, allspice and bay leaves. Return to low heat, cover and simmer chicken 15 - 20 min until opaque in center. Divide rice between 4 plates. Ladle chicken with sauce over rice. Garnish with orange slices and parsley. This was very good... the aroma filled the house and was incredible smelling. I would double the sauce. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken In Mole Sauce Recipe By :Mexican Cooking Made Easy by Diane Soliz-Martese Serving Size : 6 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds skinless chicken ---SAUCE--- 2 tablespoons natural peanut butter 2 tablespoons chocolate syrup 3 tablespoons chili powder 1 cup tomato sauce 1/2 cup ground cloves 1/2 teaspoon ground cinnamon 1/2 teaspoon paprika 1 teaspoon salt -- or to taste ---ADDITIONS--- 1 cup peas 6 flour tortillas 3 cups cooked rice A homestyle mole that can be prepared without specialty ingredients. If you leave the skin on the chicken, skim the broth before making the gravy 1. Wash chicken, cut into 8 pieces. Place in a pot with enough water to cover chicken. Bring to boil, reduce heat, cover and simmer about 15 minutes. Remove all the broth and add back 1+2/3-cups. 2. Mix the sauce ingredients in a bowl, add to the pot and mix well. Bring to a boil, reduce heat and cook about 25 minutes. Add peas and cook 5 minutes. Serve with rice and tortilla. PER SERVING: 536 cals, 14g fat (22% cff) SUBSTITUTE skinless boneless chicken breast halves, 1 per serving: 465 cals, 9g fat (17% cff). 01/99 from Pat Hanneman (Ed.) Temple del Sol serves something that tastes like it was made this way. No peas. Instead, the cafe uses this stew to make chimichanga. Serves with lettuce and spicy rice. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Luau Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves -- uncooked 2 tbsps butter 1/4 cups chopped onion 1/4 cups chopped celery 2 tbsps cornstarch 1/4 cups brown sugar -- firmly packed 1/4 tsp Worcestershire sauce 2 tbsps soy sauce 1 cups water 1 cups pineapple juice -- drained from fruit 16 ozs crushed pineapple in juice -- drained Drain pineapple, save juice and add water to make 2 cups. In saucepan melt butter and add celery, onion, and saute 2-3 minutes. Stir in brown sugar and corn starch. Remove from heat and stir in soy sauce, Worcestershire sauce and 2 cups liquid. Add pineapple and cook over medium heat, stirring constantly until thick. Pour over chicken and bake 1 hour 15 minutes (uncovered) in 375 degree oven. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This was dinner tonight. Hubby wanted something with fruit on it and thought this sounded good. I had gotten the chicken recipe from somewhere on the internet, but when I looked at it tonight there were ingredients listed that weren't in the instructions and vice versa. I sort of cleaned it up and this is what we got. It took much less time to cook than indicated, the original recipe was probably for bone-in breasts. * Exported from MasterCook * Chicken Nectarine Salad Recipe By :Weight Watchers Slim Ways Chicken Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons reduced-calorie mayonnaise 4 teaspoons chutney -- mild or hot 1 tablespoon Dijon-style mustard 1 teaspoon white wine vinegar 1/2 teaspoon curry powder -- mild or hot 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 6 ounces skinless boneless chicken breast -- cooked and cubed 1 1/2 ounces Jarlsberg cheese -- cubed 2 small nectarines -- coarsely chopped 1 cup chopped scallions 2 medium green bell peppers -- halved and seeded 2 tablespoons chopped fresh flat-leaf parsley In small bowl, combine mayonnaise, chutney, Dijon mustard, vinegar, curry powder, salt and black pepper. In medium bowl, combine chicken, cheese, nectarines and scallions. Add mayonnaise mixture to chicken mixture, tossing well to coat thoroughly. Spoon 1/4 of the chicken mixture into each green pepper half; serve sprinkled with parsley. Makes 4 servings. Each SERVING PROVIDES: 1/2 Fat; 1/2 Fruit; 1 1/2 Vegetables; 2 Proteins; 10 Optional Calories. PER SERVING: 199 Calories; 16 g Protein; 8 g Fat; 16 g Carbohydrate; 92 mg Calcium; 426 mg Sodium; 46 mg Cholesterol; 2 g Dietary Fiber. Recipe from Weight Watcher's Slim Ways: Chicken ~ Weight Watchers International (1995) MC and email from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Stuffed With Oranges Recipe By :Cooking the Israeli Way, Josephine Bacon Serving Size : 6 Preparation Time :1:30 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds whole chicken 1 lemon 2 teaspoons salt 1 teaspoon garlic powder 2 teaspoons paprika 1 teaspoon chili powder 1 teaspoon ground coriander 2 oranges 1 cup water 2 onions -- peeled 3 cups hot cooked rice Called "Off Memooleh Betapoozim," this lemon-rubbed chicken is seared in a hot oven then cooked until tender in a moderate oven. The region is known for it's abundance of oranges and citrus trees. 1. Preheat the oven to 425F degrees. 2. Rinse the chicken inside and out under cold running water. Pat dry with paper towels. 3. Place chicken in a roasting pan. Cut lemon in half and rub one half over surface of chicken. 4. In a small bowl, mix spices together and sprinkle over chicken. 5. Squeeze juice from lemon half and from 1 of the oranges into roasting pan and add water. Place remaining orange, whole and unpeeled, in chicken cavity. Cut onions in half and add to pan. 6. Cook chicken for 15 minutes, then baste with the pan juices and lower heat to 350 degrees F. Cook for 1 hour, basting after 30 minutes. 7. Remove orange from cavity of chicken. Cut orange and onions into small pieces and serve with chicken. Serve with rice (or pasta). Serves 6. Without rice: 323 cals, 12g fat (33% cff); with rice: 455 cals, 13g fat (25% cff) >From: Linda Shapiro (lss@coconet.com) Archive: http://www.eskimo.com/~jefffree/recipes/ MC and nutrition from Pat Hanneman 1/99 Josephine Bacon, columnist, member of the Food Writers' Guild, author of several books: The Good Cook (Time-Life); contributed to Robert Carrier's Kitchen; Exotic Vegetables A to Z; Eating Meat & Staying Healthy (87); Jewish Cooking Around the World (86); Cooking the Israeli Way (89). Based in London, she spends her time in the USA, the Middle East and the UK. Specializes in Middle East cookery and reduced fat diet. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With 40 Cloves Of Garlic #2 Recipe By :Helen Wilfehrt (modified) Serving Size : 6 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 cloves garlic -- peeled 2 large onions -- thinly sliced 3 tablespoons lowfat chicken broth 6 boned and skinned chicken breast halves 1/4 cup dry white wine 1/2 teaspoon paprika 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon pepper Place garlic, onions, and chicken broth in a large glass measuring cup and microwave on high for 7 minutes. Meanwhile, arrange chicken in a 13 inch round microwave-safe baking dish. Sprinkle chicken with wine and season with paprika, thyme, salt, and pepper. Spoon garlic cloves and cooked onions along with any juices between pieces of chicken. Microwave on high for 25-28 minutes (7 minutes/pound of chicken), until no longer pink, but still juicy. Turn chicken pieces as necessary to prevent uneven cooking. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - -