* Exported from MasterCook * Cranberry Compote Recipe By :Disney Institute, Healthy Cooking Serving Size : 10 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces cranberries -- fresh or frozen 1/2 cup kumquats -- sliced thin 1/2 cup orange marmalade 1/2 cup sugar Place all ingredients in a sauce pan and place over medium heat. (If using fresh cranberries, add 2 Tblsp. of water) The cranberries will begin to split and the sauce will begin to simmer. Stir the sauce over the heat for 15-20 minutes until flavors are developed. Serve with out healthier holiday menu Jerk Roasted Turkey Breast. >From: "TeAntae Turner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Cucumber Dressing #2 Recipe By :(Sarah Gruenwald ) Serving Size : 28 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup nonfat plain yogurt 1/3 Cup cucumber -- peeled and chopped 1/4 Cup reduced-calorie mayonnaise -- or nonfat 2 Tablespoons chopped green onions 2 Tablespoons lemon juice 1/4 Teaspoon salt 1/4 Teaspoon dried whole dillweed 1/8 Teaspoon pepper Combine all ingredients in a bowl; stir well. Cover and chill. Yield: 1-3/4 cups (serving size: 1 tablespoon). - - - - - - - - - - - - - - - - - - - NOTES : Serve over mixed salad greens. * Exported from MasterCook * Crockpot Barley Recipe By :FATFREE Recipe collections Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Grains & Cereals Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Brown rice 1 cup Barley 6 Carrots -- chunked 1 Onion -- chopped 1/2 pound Mushrooms -- chopped 1 Dash garlic spice blend 8 cups Water 1 tsp Bragg's Aminos put a lid on it and cook on low overnight. In the AM I added a dash of Bragg's Aminos for the saltiness I wanted. It was really good and my spouse had seconds. There is enough left for at least one more breakfast for two. Source: I bought Mary McDougals cookbook II and adapted this recipe for grains. Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. >From: LaeBelle@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Big Bowl Of Red Recipe By :Jay Solomon- Lean Bean Cuisine (adapted for crockpot) Serving Size : 6 Preparation Time :0:00 Categories : Chilis Crockpot Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 small onion -- chopped 1 green bell pepper -- chopped 2 red bell peppers -- chopped 4 cloves garlic -- minced 2 jalapeno chile pepper -- seeded and minced 1 large tomato -- chopped 56 ounces canned tomatoes -- crushed 45 ounces canned kidney beans -- drained and rinsed 2 tablespoons chili powder 2 tablespoons dried oregano 4 teaspoons cumin 2 teaspoons paprika 4 teaspoons Tabasco sauce 1 teaspoon ground black pepper Combine all ingredients in crockpot. Cook on low setting for 8-10 hours. Per serving: 289 Calories; 3g Fat (7% calories from fat); 16g Protein; 56g Carbohydrate; 0mg Cholesterol; 1463mg Sodium >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Chicken Fajitas Recipe By :Rival Serving Size : 8 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 boned and skinned chicken breast halves -- cut in strips 2 onions -- sliced 2 green bell peppers -- cut in strips 2 red bell peppers -- cut in strips 2 jalapeno chile pepper -- chopped 4 cloves garlic -- minced 2 teaspoons chili powder 2 teaspoons ground cumin 2 teaspoons ground coriander 28 ounces tomatoes, canned 1/4 cup water 8 flour tortillas Combine all ingredients in crockpot. Cover and cook on low for 8-10 hours. Serve with salsa. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Chicken Noodle Soup Recipe By :(Bunny ) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chicken whole, no skin, R-T-C -- cut up 2 medium Carrots -- peeled and chopped 1/2 cup onion -- peeled and chopped 2 Stalks celery -- coarsely chopped 2 1/2 teaspoon Salt 2 teaspoon parsley 3/4 teaspoon marjoram 1/2 teaspoon basil 1/4 teaspoon Poultry seasoning 1/4 teaspoon Pepper 1 Bay leaf 2 qt Water 2 1/2 cup egg noodles Place the first 4 ingredients in a 3 1/2-quart slow cooker in the order listed. Combine salt and the next 6 ingredients; sprinkle over vegetables. Add 6 cups water; cover and cook on low setting for 8 to 10 hours. Remove chicken and bay leaf; add remaining 2 cups water. Stir in noodles and cook, covered, on high setting for 20 minutes. Meanwhile remove bones from chicken and cut chicken into bite-size pieces. Add to slow cooker, stir to mix. Cook for 15 minutes on high setting, covered or until noodles are tender. Makes 3 1/4 quarts. Serves 8 to 10. Posted by Fred Peters. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Green Chili Chicken Stew Recipe By :Chicago Tribune (adapted for crockpot) Serving Size : 6 Preparation Time :0:25 Categories : Chicken Crockpot Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 boned and skinned chicken breast halves -- cut in 1" cubes 1 1/4 teaspoons ground cumin 1 teaspoon dried sage 2 large onions -- chopped 2 cloves garlic -- minced 1 tablespoon cider vinegar 6 small red potatoes -- quartered 3 poblano peppers -- seeded and diced 10 tomatillos -- husked, chopped 1 1/2 cups chicken broth -- low sodium 1/2 cup chopped cilantro This is what we had for dinner tonight. It's delicious! The original recipe called for 2 pounds of beef round or chuck, cut in 1 inch pieces, but I substituted 5 boneless, skinless chicken breast halves, and it turned out fine. Combine all ingredients except cilantro in crockpot. Cover and cook on low setting for 8-10 hours. Serve garnished with chopped cilantro. >From: Joanne McAndrews Eisenman Per serving: 194 Calories; 2g Fat (9% calories from fat); 23g Protein; 24g Carbohydrate; 43mg Cholesterol; 371mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Off-the-shelf Soup Recipe By :Food & Wine Serving Size : 4 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup corn 2 carrots -- sliced 1 cup dried beans -- 17 bean mix 1 tsp chives 2 cloves garlic 1 tsp basil 1 teaspoon Salt 6 ounces V-8(r) vegetable juice water -- enough to fill crock 1/2 cup macaroni Cook on high 5-6 hrs till beans are cooked. Add 1/2 c whole wheat macaroni and cook till soft (10-20 min?) Source: another one of my pull-it-off-the-shelf crockpot soups Posted by H.KULIS to Food & Wine RT [*] Sun Mar 05, 1995 Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. >From: LaeBelle@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Picante Lentil Sauce Recipe By :Smart Crockery Cooking (1996) Carol Heding Munson Serving Size : 4 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces no-salt added tomatoes -- crushed 1/4 cup lentils -- rinsed 2 medium onions -- chopped 5 cloves garlic -- minced 1 teaspoon sugar -- or less 1/2 teaspoon cumin seeds -- roasted 1 green chili pepper -- fresh and minced 1/2 cup picante sauce -- medium-hot -- (commercially prepared) Combine the tomatoes, lentils, onions, garlic, sugar, cumin, chili, and sauce in an electric slow cooker. Cover and cook on low until the lentils are tender, 6 to 8 hours. Serve over omelets, burritos, spaghetti squash, pasta, rice, or grain. Yields about 4 cups PER CUP: about 158 cals, 0.8 g fat (4%), 0 g saturated, 0 mg cholesterol, 532 mg sodium, 4.9 g dietary fiber. Cook's notes: the sauce can be cooked on low for up to 10 hours.Can be made in advance and warmed (conventionally) when needed. Cooking time based on a 3-1/2 to 4-qts cooker. Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6. >From phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Pinto Bean And Sweet Potato Chili Recipe By :Bon Appetit (modified for crockpot) Serving Size : 6 Preparation Time :0:00 Categories : Chilis Crockpot Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 4 teaspoons chili powder 1 cup water 20 ounces sweet potatoes -- peeled and cubed 29 ounces tomatoes, canned 30 ounces pinto beans, canned -- drained 2 teaspoons orange zest Combine all ingredients in crockpot. Cover and cook on low for 8-10 hours. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Spaghetti Squash Steamed With Peppercorns Recipe By :Smart Crockery Cooking (1996) Carol Heding Munson Serving Size : 4 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 tablespoon peppercorns -- assortment 3 pounds spaghetti squash Sauce -- your choice -- (4-6 cups) 4 teaspoons grated Parmesan cheese -- optional Place the water and peppercorns in an electric slow cooker. Using a sturdy two-pronged fork or a paring knife, pierce the shell of the squash in numerous places so it doesn't explode. Plate it in the slow cooker. Cover and cook on low until the squash is tender, 7 to 9 hours. Split, clean, and scoop out strands. Serve with your choice of sauce. (e.g., Crockpot Picante Lentil Sauce; see recipe) PER SERVING about 31 cals, 0.1 g fat (3%); 0.1 g saturated rat, 0 mg cholesterol, 5 mg sodium, 2.2 g dietary fiber. Cooking time based on a 5- to 6-qt rectangular cooker. Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Vegetable Pasta Recipe By :(LaeBelle@aol.com) Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp Butter Or Margarine 1 Zucchini -- 1/4" slice 1 Yellow Squash -- 1/4" slice 2 Carrots -- thinly sliced 1 1/2 cup Mushrooms -- fresh, sliced 1 Pkg Broccoli, Frozen -- cuts 4 Green Onions -- sliced 1 Cl Garlic -- minced 1/2 Tsp Basil -- dried 1/4 Tsp Salt 1/2 Tsp Pepper 1 cup Parmesan Cheese -- grated 12 Oz Fettucine 1 cup mozzarella cheese, part skim milk -- shredded 1 cup 2% low-fat milk 2 Egg Yolks Rub crock wall with butter. Put zucchini, yellow squash, carrots, mushrooms, broccoli, onions, garlic, seasonings and Parmesan in the crock-pot. Cover; cook on High 2 hours. Cook fettucine according to package directions; drain. Add cooked fettucine, mozzarella, cream and egg yolks. Stir to blend well. Allow to heat for 15 to 30 minutes. For serving turn to Low for up to 30 minutes. Serves 6. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crumpets Recipe By :King Arthur Flour 200th Anniversary Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups warm water 2 cups flour -- unbleached 1 tablespoon active dry yeast 1 teaspoon salt Mixing & Rising: Pour water in a bowl. Blend in 1 cup of the flour and the yeast. Allow to sit for 10 - 15 minutes, then add the rest of the flour and the salt. Mix thoroughly and cover with a damp towel or plastic wrap. Let rise for 1 - 2 hours. After the dough has doubled, stir down and let rise 5 minutes. Meanwhile, preheat the griddle. Lightly grease the griddle and heat medium-low. Place as many greased rings on the griddle as will fit comfortably. Fill each with approximately 1/4 cup of the batter. The batter should be thin enough for holes to develop. Cook for 6 - 7 minutes until the crumpets begin to dry on top and brown on the bottom. Remove the rings; flip the crumpets to cook on the other side for 1 - 2 minutes. Serve toasted with butter and jam. Note: Standard size tuna fish cans are a good size to use for a crumpet ring. Remove label and scrub out well. Grease well before use. Can be reused. >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Baked Chicken Recipe By :Weight Watcher's Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breasts -- (4oz) 3 cup corn flakes 2 Tbsp. sesame seeds -- optional, we skip 1 tsp. paprika 1 tsp. salt -- or garlic salt 1 teaspoon onion powder -- optional,not in orig 1 teaspoon black pepper 1/4 cup skim milk 2 tablespoons nonfat margarine -- * 2 teaspoons nonfat margarine -- * Put corn flakes in ziplock bag and crush. Add seasonings to bag. Dip each piece of chicken in the milk and then put in the bag to coat. Place on a PAM sprayed cookie sheet, dot evenly with margarine and bake approximately 25 minutes at 400 degrees or until done. *Use the I Can't Believe It's Not Butter Spray and skip all fat grams except those in the chicken. We usually skip the salt in favor of garlic salt and we add about 1 tsp. onion powder. We also like to brown them in a nonstick skillet with cooking spray. Add jar spaghetti sauce(Healthy Choice or Ragu Light) and then add mix veggies, cooking it all on medium heat until done. Spoon over rice or noodles. >From: kedmunds@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Oven French Toast Recipe By :Weight Watchers - Jan/Feb '97 Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup skim milk 2 tbsp honey 1 tsp almond extract 4 large eggs -- lightly beaten -- or 1 cup egg substitute 2 cup crushed whole grain wheat flake cereal 16 slices white bread cooking spray 1 cup maple syrup Preheat oven to 425. Combine first 4 ingredients in a shallow bowl; stir with a whisk until well blended. Place crushed cereal in a shallow dish.. Quickly dip both sides of each bread slice in milk mixture; dredge in cereal. Place bread slices on a baking sheet coated with cooking spray. Bake at 425 for 5 minutes. Turn bread slices over; bake an additional 5 minutes or until golden. Serve warm with syrup. MC Formatting by taillon@access.mountain.net Per Serving: 2B, 180C Cals - 368 12%ff Fat - 4.8g Carb - 71.2g Fib -1.8g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Dressing (Mock Tzaziki) Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lowfat yogurt -- plain 1/4 cup cucumber -- with skin, chopped 1 med clove garlic juice of 1 lemon Whiz all in a food processor-if it 's too runny, add more yogurt or some ff sourcream. I may have also added a few pieces of chopped onion, or you could sub onion for the garlic if you have a preference. - - - - - - - - - - - - - - - - - - - NOTES : I made a really good cucumber dressing to top our falafel burgers last week, but it also turned out to work really well on smoked turkey sandwiches or veggie sandwiches. It was also better the more it aged, and kept very well for a week. * Exported from MasterCook * Current Scones Recipe By :Eating Well Secrets of Low-Fat Cooking Serving Size : 12 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup All-Purpose Flour 1/4 cup Light Brown Sugar 1 Tsp Baking Powder 1 Tsp Cream Of Tartar 1/2 Tsp Salt 3/4 cup Lowfat Buttermilk 2/3 cup Currants 1 1/2 Tsp Canola Oil -- *Note 1 tablespoon skim milk -- For Brushing Tops *NOTE: Original recipe used 1 T canola oil. Preheat oven to 350 deg F. Lightly oil a baking sheet or coat it with nonstick cooking spray. (I used a nonstick baking sheet liner.) In a large bowl, whisk flour, brown sugar, baking powder, cream of tartar and salt. In another bowl, stir together buttermilk, currants and oil. Make a well in the center of the dry ingredients and gradually stir in the buttermilk mixture. On a lightly floured surface, pat or roll the dough into a round about 1/2" thick. With a long knife, cut the round into 12 wedges and transfer to the prepared baking sheet. Brush the tops with milk. Bake for 15 - 20 min, or until golden brown. Serve warm. Makes 1 dozen scones. These were extremely easy to make and tasted wonderful. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 123 Fat 1.1g Carb 25.8g Fib 0.5g Pro 3g Sod 138mg CFF 7.6% * Exported from MasterCook * Deli Calzone Recipe By :Joann Serving Size : 8 Preparation Time :0:25 Categories : Eat-Lf Mailing List Meats Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pizza dough 1/4 pound turkey breast slices 1/4 pound ham slices, extra lean 1/4 pound Swiss cheese, lowfat 1 tomato -- slices thin 1 tablespoon balsamic vinegar 1 tablespoon cornmeal Roll out dough into a rectangle on a cookie sheet. Lift dough off and sprinkle with sheet with corn meal. Layer all ingredients, sprinkle with balsamic vinegar. Bake at 350 until browned (about 20 minutes) >From: JoAnn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dilled Calzone Dough Recipe By :Breadman Healthy Sandwich Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 2 tablespoon. water 1 teaspoon. extra virgin olive oil -- (could sub applesauce or try less oil) 2 tsp. honey 1 1/2 cups whole wheat flour 1 1/2 cups all-purpose flour -- unbleached 1 1/2 tsp. salt 2 teaspoons dried dill weed 2 tsp. active dry yeast Makes six 9-inch rounds Put in bread machine according to manufacturers instructions and set on Dough setting. These sound like they would freeze well. >From: Helen Newling - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Cheesy Broccoli Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Baking Potatoes 2 Tbsp Nonfat Plain Yogurt 1/8 Tsp Seasoning Such As Mrs. Dash 1 Tbsp Molly Mcbutter(r) -- Cheese Flavored, Or Cheddar Cheese Powder *Note 2 Tbsp Frozen Chopped Broccoli 1/4 Tsp Paprika *note - The cheese powder is the powder from macaroni and cheese boxes or use Kraft Grated American Cheese Food I was looking for a lowfat way to satisfy my craving for broccoli cheese potatoes and came up with this. Preheat oven to 425 degrees F. Scrub potato. Pierce and microwave 5 minutes on med high. Transfer to toaster oven or oven. Bake 45 minutes or until potato is very well done and skin is crisp. Slice top off of potato to expose baked potato. Mash with fork. Add yogurt and seasoning and mix well. Press frozen broccoli into the potato, making sure the potato covers it. Make a long slit (like a valley) into the mashed potato and sprinkle in the cheese. Smooth it over with a spoon. Sprinkle with paprika. (Sprinkle seasoning on the potato skin cut from the top and bake that, too.) Bake 15 minutes longer until hot. Serve and enjoy. Serves one, but you can do this with as many potatoes as you want. Note: You only need about 1 tsp of the cheese food. The can of Kraft American Cheese Food (which looks just like the powder from the macaroni and cheese package - but at about 1/3 the price this way) says 25 calories and 1.5 fat grams per TB. Cal 200 (depending on size of potato - this is for a large one) Fat .5g CFF 2% Carb 44g Fiber 4.5g Protein 7.0g Potas 135.6g Calcium 81g Natalie Frankel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Chickpea Moussaka With Tomatoes And Basil Recipe By :Cole's Cooking Companion: Vegetarian Gourmet (1995) Serving Size : 2 Preparation Time :1:00 Categories : Eat-Lf Mailing List Mediterranean Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Italian eggplant -- sliced 1/4" thick salt olive oil spray 2 cloves garlic -- minced 2 tomatoes -- chopped 3 tablespoons chopped fresh basil 2 teaspoons dried oregano 1/2 cup white wine -- or broth with lemon 1 cup chickpeas, cooked 2 eggs -- lightly beaten 2 tablespoons grated Parmesan cheese Preheat oven to 300F. Place eggplant slices on a large baking tray and lightly sprinkle with salt. Bake for 10 minutes, or until easily pierced with a fork. While eggplant is baking, heat a skillet and spray lightly with oil. Saute onion until soft. Add garlic, tomatoes , basil, oregano and wine. Continue to cook until tomatoes soften, about 10 minutes. Rinse salt from eggplant, if desired. Place slices in a lightly oiled (sprayed) 9- by 12-inch baking dish. Raise temperature of oven to 350F. Spread chickpeas over eggplant; top with beaten eggs. Spoon tomato mixture over eggs. Sprinkle with cheese and bake for 45 minutes. Serve hot and garnish with a leaf or two of fresh basil. Will serve 2 lunch to 4 buffet portions. HALF: 342 cals; 8.8 g fat, 24.7% cff. The Cole Publishing Group (California). FILE: coleworl.mcf; a collection reprinted by Sierra: MasterCook4 (Dec 1996) >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Dip (Baba Ganoush) Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Mediterranean Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- eggplant lemon garlic -- 1-2 tsp oil -- optional salt Roast the eggplant until it collapses (or nuke it), and whiz it in the blend with lemon, garlic, and no oil or just a tsp or two. Add a little salt, and it's awesome, and really very good for you. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Tomato Sauce For Pasta Recipe By :More Lean and Luscious Cookbook Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Eggplant -- peeled,in 1/4"pieces 16 ounces canned tomatoes -- cut into chunks -- undrained 8 ounces Tomato Sauce -- canned 1/2 cup Onions -- chopped 1/2 cup Green Pepper -- chopped 1 Tsp Oregano 1 Tsp Basil 1/8 Tsp Garlic Powder Salt And Pepper -- to taste 1 tsp Sugar In large saucepan, combine all ingredients. Bring to a boil over medium heat. Reduce heat to low. Simmer uncovered, 1 hour, until thickened. Stir occasionally while cooking. >From: Joan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant With Garlic Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant -- 1 to 1.5 pounds, -- cut in to 1"x3" strips and -- soaked in cold water for 15 minutes. -- Drain and shake dry. 2 scallions -- cut in 1/2 inch pieces 4 cloves garlic -- minced 1 jalapeno -- seeded and chopped -- optional (I left it out) 1 tsp oil -- (1 to 2) Sauce: 1/4 cup low sodium soy sauce 1/2 cup water 1 tsp sugar 1 tablespoon cornstarch white pepper Heat oil in nonstick skillet or wok, and add eggplant, tossing to coat. Cook 2 minutes uncovered, then add garlic and onion and cook, covered, until eggplant is limp (about 5 minutes). Add sauce ingredients, and cook and stir until thick. Serve over rice. - - - - - - - - - - - - - - - - - - - NOTES : The kicker of this recipe, is that it originallly called for 1/2 cup of oil to cook the eggplant in!! We didn't miss it a bit. I also added a few drops of sesame oil before serving, and would try this with a bit of fresh ginger added with the garlic as well. My hubby also agreed that we should try it with chicken in place of the eggplant for a meat dish. * Exported from MasterCook * Fat Free Cheesecake With Brownie Crust Recipe By :Home and Family Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ****** Fat Free Cheesecake ****** 1 whole egg 2 egg whites 24 ounces nonfat cream cheese 2 teaspoons vanilla extract 1 cup sugar ****** Fat Free Brownie Crust ****** 3/4 cup flour 3/4 cup sugar 1/2 teaspoon baking powder 1/4 cup unsweetened cocoa 1/2 teaspoon salt 1/4 cup applesauce 2 teaspoons chocolate extract 2 egg whites Mix all ingredients for cheesecake. Mix all ingredients for brownie crust. Pour brownie crust in a cushion spring air pan. Bake for 45 - 50 minutes in 325 degrees oven. >From: "Chuck and Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine With Asparagus And Shrimp Recipe By :GOOD HOUSEKEEPING 5/94 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound asparagus 1 medium onion 2 medium yellow bell pepper 1 large lemon 1 pound shrimp -- large 1/4 teaspoon crushed red pepper -- 1/4 to 1/2 1 teaspoon salt 16 ounces fettucine -- or linguine 1 tablespoon olive oil -- or salad oil 1 tablespoon soy sauce Clean asparagus, then cut diagonally into 3 inch pieces. Dice onion: slice yellow peppers into 1/4 inch thick strips. From lemon, grate peel and squeeze juice. Shell and devein shrimp. Rinse shrimp with running cold water and pat dry with paper towels. In bowl, mix shrimp with juice from lemon, crushed red pepper and 1/2 teaspoon salt. In saucepot, prepare fettuccine as label directs. Drain and keep warm. Mean while, in nonstick 12 inch skillet over medium-high heat, in 1/2 tablespoon hot olive oil, cook onion, yellow pepper strips and 1/2 teaspoon salt until peppers are tender-crisp; remove to bowl. In same skillet in 1/2 more tablespoon oil cook asparagus and shrimp mixture until asparagus are tender-crisp and shrimp turn opaque throughout, about 3 minutes. Stir in yellow pepper mixture and 1/2 cup water; heat through. To serve, toss fettuccine with shrimp mixture and soy sauce. Sprinkle with grated lemon peel. >From: irene@1starnet.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Breading Recipe By :Sylvia Genders LeReverend Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For a 'southern' flavour, try: 1 cup. unbleached white flour 1 teaspoon. onion powder 1 teaspoon. parsley 1 teaspoon. paprika 1 teaspoon. garlic powder 1/2 teaspoon. salt 1/4 teaspoon. pepper --- For a lighter and slightly exotic breading,try: 1/2 cup. sifted chick pea flour -- ('garam flour' or 'besan' at Asian stores) 1/2 cup. unbleached white flour with: 1 tablespoon. mixed herbs 1/2 teaspoon. salt 1/4 teaspoon. pepper or: 2 teaspoon. curry powder -- or garam masala 1/2 teaspoon. salt 1/4 teaspoon. cayenne I like herbes de province (more flavour than fines herbes), Old Bay, and Spike, but fish breaded in the curry mixture is wonderful. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Onion Burgers Recipe By :Cooking Light Magazine Website Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 2 cups chopped onion 1 pound ground round 1/4 teaspoon pepper 1 large egg white -- lightly beaten 1 teaspoon salt 4 french rolls -- or hamburger rolls -- split/toasted 4 teaspoons nonfat french salad dressing -- or nonfat bleu cheese salad dressing 1. Heat oil in a 12-inch cast-iron skillet over medium-high heat. Add onion; saute 10 minutes or until tender. Spoon onion into a bowl; let cool. 2. Add beef, pepper, and egg white to onion, and stir well. Divide beef mixture into 4 equal portions, shaping into 3/4-inch-thick patties. 3. Sprinkle salt evenly over surface of skillet. Heat salt in skillet over high heat 2 minutes. Add patties; cook 5 minutes on each side or until done. Place patties on bottom halves of rolls; top each with 1 teaspoon French dressing and top halves of buns. Yield: 4 servings. MC Formatting by taillon@access.mountain.net CALORIES 340 (21% from fat); FAT 7.8g (sat 2.4g, mono 3g, poly 1.8g); PROTEIN 31.6g; CARB 33.1g; FIBER 2.3g; CHOL 6mg; IRON 3.5mg; SODIUM 957mg; CALC 40mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Toast With A Peel Recipe By :Deal A Meal Cookbook, Richard Simmons Serving Size : 1 Preparation Time :0:00 Categories : Breads Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 banana -- peeled 2 tablespoons skim milk 1/2 teaspoon vanilla 1/2 tsp cinnamon 1 egg 2 slices whole wheat bread 2 tablespoons sour cream 1. Preheat oven to 350 degrees. 2. In blender, puree all ingredients, except bread. 3. Pour into shallow dish. Dip bread into mixture until evenly coated, using all of mixture. 4. Arrange slices on non-stick baking sheet. Bake 15 minutes. 5. Serve, garnished with sour cream. Makes 1 serving. Provides: 2 bread, 1 protein, 1 fat, 1 fruit >From: NRJMWS@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I leave out the sour cream, use a whole ripe banana and I cook it on a non-stick griddle instead of baking it.I also use egg whites or egg substitute and use calorie reduced maple flavored syrup. * Exported from MasterCook * Fresh Grapefruit In Honey-thyme Sauce Recipe By :Baltimore Sun, Feb 5, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large grapefruit -- or 4 sm 2 tablespoons fresh thyme leaves 1/2 cup dry white wine 1/4 cup honey With sharp knife, remove skin and white pith and discard. Working over a bowl to catch juice, cut grapefruit segments from surrounding membranes, letting them drop in bowl. Squeeze juice from membranes into a small saucepan. Drain any juice from bowl of segments into the pan. With back of a spoon, crush thyme leaves to release their fragrance. Add to saucepan along with wine and honey. Simmer over medium-low heat until sauce is reduced to 1/2 cup, about 12-15 minutes. Strain syrup into a bowl and let cool to room temperature. Arrange sections on dessert plates and drizzle with syrup. Garnish with thyme leaves is desired. Per serving: 150 calories, 0 grams of fat >From: Denise and Ernie Svehla - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * From Memory Cottage Cheese Dish Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Cottage Cheese -- Large Carton 1/4 C Raw, Unsalted Sunflower Seeds -- Toasted 1 Tbsp Sesame Seeds -- Toasted 1 Carrot 1 Stalk Celery 1 Sm Cucumber 2 Scallions -- To 3 1 Tomato 1 Green Bell Pepper Assorted Vegetables You Have On Hand -- Or Like Black Pepper -- To Taste This reminds me of a GREAT recipe I have at home. I think I got it out of Moosewood a million years ago. You chop up a big variety of vegies into tiny pieces. Cottage cheese is the glue that holds it all together. The secret ingredients that make it come to life are sunflower seeds and sesame seeds. Toasting the seeds is really important because it enhances the flavor a lot. This is one of those recipes that gets better over time. But it is not a good pot luck item. People are really unsure about it, especially the cottage cheese haters! >From: Melissa Moore - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cobbler Recipe By :Fatfree Digest Serving Size : 5 Preparation Time :0:10 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Flour 1/2 cup Sugar 1/2 cup Applesauce 1/2 cup Nonfat Yogurt -- plain 1/2 Tsp Salt -- optional 2 Tsp Baking Powder 2 cup Rhubarb -- or any fruit Wash fruit(apples, peaches, blackberries, blueberries, canned fruits). Some fruits may need an additional 1/2 cup sugar. Spray casserole or pie plate with cooking spray. Mix dry ingredients, add yogurt and applesauce. Avoid overmixing. Place flour mixture in pan. Pour fruits over top of flour mixture. Bake in 3500 oven for 30 min. or until crust is brown. Top with Cool Whip or ice cream. >From: Joan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cobbler #2 Recipe By :Fatfree Digest Serving Size : 5 Preparation Time :0:10 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Flour 1/2 cup Sugar 1 Tbsp Baking Powder 1 Egg Substitute, Liquid 4 cup Rhubarb -- or any fresh fruit Rinse fruit and make a single layer in an 8x10 pan or 2 qt. casserole. Combine rest of ingredients in a food processor and process until crumbly. Sprinkle over fruit. Bake at 3500 for 25-30 minutes until golden brown. Top with whipped topping. >From: Joan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cocktail Bread Recipe By :The Bread Machine Cookbook III/D.R.German/R. Banghart Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 Medium Loaf: -- lARGE LOAF 1 1/8 Cups fruit cocktail -- 1 1/2 cup 1 1/2 Tablespoons oil -- 2 Tbsp 3 tablespoons orange juice, frozen concentrate -- 1/4 cup -- or any fruit juice concentrate 1/3 teaspoon salt -- 1/2 tsp. 1/3 Cup coconut flakes -- 1/2 cup 1 1/2 Cups whole wheat flour -- 2 cups 1 1/2 Cups bread flour -- 2 cups 1 1/2 Teaspoons active dry yeast -- 2 tsp. DO NOT DRAIN THE FRUIT COCKTAIL Load machine in order suggested by manufacturer. Process on White Bread or Sweet Bread cycle on lightest crust setting. Can serve toasted with ice cream and coconut flakes for dessert. Very flavorful. >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Crisp #2 Recipe By :Family Favorites Made Lighter p210 (1992) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 1/4 teaspoon ground cinnamon 4 cups apples -- pears or peached -- peeled and sliced 1/4 cup rolled oats -- quick cooking 2 tablespoons all-purpose flour 1 tablespoon brown sugar 1 tablespoon diet margarine -- melted 1/4 teaspoon ground cinnamon 1 cup ice milk -- optional In a small mixing bowl comeine sugar and 1/4 teaspoon cinnamon. Place the apples or other fruit in a 9-inch pie plate. Sprinkle sugar-cinnamon mixture over fruit. Toss gently to coat. Cover; bake in a 375F oven for 25 minutes. Meanwhile, stir together the oats, flour brown sugar, margarine, and the second measure of cinnamon. Sprinkle over partially cooked fruit mixture. Return to the oven and bake, uncovered, for 15 to 20 minutes more or till fruit is tender. Serve warm with ice milk or frozen yogurt. Per fourth: 244 cals, sat fat: 1 g; total fat: 5 g; Chol: 5 mg (if using ice milk); Sodium 63 mg. (about 16% cff) >From Pat Hanneman's Libary (1996) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Dip, Quick And Easy Recipe By :BH&G - 1/90 Serving Size : 2 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ozs nonfat vanilla yogurt 1/2 cup cranberry-orange relish 1/4 tsp nutmeg 1/4 tsp ground ginger 1 apple -- sliced 1 pear -- sliced Mix together yogurt, relish, and spices. Chill. Serve with fruit slices. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Filled Bread Recipe By :Alice Broaddus [Alice in Houston] Serving Size : 20 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 3/8 Cups Bread Flour 2 Tablespoons Sugar 1 Tablespoon Dry milk 1 1/2 Teaspoons Salt 1 1/4 Cups Water 3 Tablespoons Butter Poppy seeds for topping 1/4 Cup Oil -- for spreading on eac Ball of dough 2 Teaspoons Dry yeast -----FILLING----- 1/2 Apple -- peeled and sliced 2 Tablespoons Lemon juice 1/4 Teaspoon Cinnamon 2 Teaspoons Sugar Place all ingredients except yeast in bread pan and place in machine. Press Menu pad to select VARIETY. Press start pad. Make the filling: Cook slices of apple with lemon juice and sugar, when juice has been absorbed, add cinnamon. When beeper sounds and SHAPE appears, remove bread pan, close lid. Divide the dough into 12 equal portions. Roll each into a ball, and roll balls on a lightly floured surface into a 3 inch diameter circle. Place 1 T of cooked cinnamon apple in each circle. Close the circle tightly into a ball, pinching the edge to seal. Dip the ball lightly in oil. Spread oil over each ball. Place seam side down in greased bread pan. Make 2 layers of six balls each. Make sure kneading blade has been removed before baking. Place bread pan back into the unit and close the lid. Press start pad to continue the process from RISE. The machine will continue throughout the baking cycle and beep when baked. This recipe was created for the Panasonic 65 machine. Adjust accordingly for other machines. From the files of Alice Broaddus [Alice in Houston] 1/07/92 >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Nut Loaves Recipe By :(Martha Sheppard ) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast -- (Red Star) 3 cups Bread flour 3 Tbsp Sugar 1 1/2 Tsp Salt 1/2 Tsp Ginger 1/2 Tsp Nutmeg 2 Tbsp Butter -- room temperature 3/4 cup Milk -- (80'F.) 1/2 cup water -- (80'F.) 1 Egg -- room temperature 1/2 cup dried fruit -- finely cut 1/2 cup Pecans -- chopped A subtle blend of flavors: dried fruits, pecans, nutmeg and ginger. A perfect choice for gift giving any time of the year. Place ingredients into pan in the order listed. Makes 1 1 1/2 lb loaf. For the ARM-100, select "SWEET BREAD" setting and place the baking control knob at 12 o'clock. For the ARM-150R, select "YEAST BREAD" and "MEDIUM" baking control. For the ARM-300/350/500/550/600/800, select "MEDIUM" setting. Before the end of the secondary kneading, the electronic beeper will sound 10 times. At this signal, add dried apricots and pecans. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #4 Recipe By :Colleen Strong Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ice cubes frozen fruit banana fruit juice -- or skim milk nonfat yogurt -- optional You simply take a blender, add a few ice cubes, some frozen fruit (I like blueberries & strawberries), a ripe banana and some fruit juice (pineapple, orange, etc.) and blend it well. It is thick, fruity and cold - the cold may make your throat feel better too! Optional: Add a couple of heaping tablespoons of non-fat yogurt and use mainly skim milk for liquid, with a bit of undiluted, thawed pineapple juice concentrate to sweeten if needed. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fudgy Chocolate Cones Recipe By :My mom /adapted from unknown newspaper source Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Egg Whites 1/4 Tsp Cream Of Tartar 2/3 C Sugar 1 1/2 Tsp Vanilla 2 Tbsp Unsweetened Cocoa 3 Tbsp Miniature Chocolate Chips 12 Cake Cones Preheat oven to 325 degrees F. Beat egg whites and cream of tartar on high speed until foamy. Add sugar, 1 T at a time, beating until soft peaks form and sugar dissolves (2 to 4 minutes). Beat in vanilla. Sift cocoa over mixture. Gently fold in chips. Place cake cones upright on cookie sheet. Spoon filling into cups and carefully place in oven. Bake at 325 degrees F for 25 minutes. Turn oven off and cool cones in closed oven 1 hour. Remove from oven; cool completely. Per cone: Cal 80.7 Fat 1.2g CFF 12.7% carb 16.6g fiber .6g protein 1.8g Natalie Frankel natalie.frankel@mixcom.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic And Herb Chicken Bundles Recipe By :BH&G Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1 pound skinless boneless chicken breast 2 cloves garlic -- minced 1 tablespoon Dijon mustard 1/2 teaspoon dried thyme -- dried 1/4 teaspoon dried rosemary -- crushed 6 sheets frozen phyllo dough -- thawed 4 teaspoons bread crumbs Combine mustard, thyme, and rosemary in a small bowl. Spread about 1 teaspoon of the mixture over each chicken breast. Spray a baking sheet with nonstick coating. Place one phyllo sheet on work surface; spray lightly with nonstick coating. Top with two more phyllo sheets, spraying each layer with nonstick coating. Cut the stack of phyllo sheets in half lengthwise to form two 6-1/2x17 inch stacks./ Place 1 teaspoon bread crumbs along one short edge of each stack. Place one chicken breast half crosswise atop bread crumbs. Fold long sides over chicken and begin to roll up, starting from the end with the chicken. Transfer package to prepared baking sheet. Spray package with nonstick coating. Repeat with remaining phyllo and chicken. Bake in a 375 degree oven for 15 to 20 minutes or till golden brown. >From: susan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Cookies, Low Fat Recipe By :Barbara Cope Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup packed brown sugar 1/4 cup applesauce 1/4 cup molasses 1 large egg 2 1/4 cups flour 3 tsp. ground ginger 1 1/2 tsp. cinnamon 1/4 tsp. ground cloves 1 tsp. baking soda 1/4 cup sugar Beat together the brown sugar, applesauce, molasses and egg in a large bowl until smooth. In another bowl combine the remaining ingredients (except the white sugar) and stir into the wet mixture. Cover and refrigerate at least 2 hours or overnight. Preheat oven to 350 degrees. Form the dough into small, walnut-sized balls, roll in white sugar and place 2 inches apart on a greased cookie sheet. (I use and ungreased cookie sheet and it works fine) Bake for 10-15 minutes. Remove and cool on a rack. Makes 3 dozen. - - - - - - - - - - - - - - - - - - - NOTES : I have been meaning to share this recipe for quite some time. They are soft and spicy and yummy. I make them often and get Rave reviews...... * Exported from MasterCook * Ginger Gram Crust Recipe By :Disney Institute, Healthy Cooking Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups graham cracker crumbs 1/2 cup ginger snaps -- crumbs 3 tablespoon. butter Buds 2 tablespoon. orange juice 2 tablespoon. sugar Place all ingredients in a food processor and blend together until cornmeal texture is achieved. Place in a 9-inch pie pan and spread evenly, using a rubber spatula or a piece of plastic food wrap. This crust is ready for the pie filling. Crust may be stored wrapped tightly in the freezer for one month. >From: "TeAntae Turner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grape-nuts Quick Bread Recipe By :Betsey Couch,The Kitchen Link http://kitchenlink.com Serving Size : 20 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Grape-Nuts(r) Cereal 2 Cups buttermilk -- or sour milk 1 Teaspoon baking soda 2 egg whites -- or 1 egg 1 Cup sugar 4 Cups whole-wheat flour 4 Teaspoons baking powder 1 Teaspoon salt 1 Tablespoon canola oil Mix Grape Nuts and milk; add soda; stir well. Stir in remaining ingredients and combine thoroughly (batter will be very stiff). Place in two well greased loaf pans. Bake at 350 deg F for 1 hour. When done remove from pans and brush top of loaves with melted butter. >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - NOTES : I once worked with a woman who made many multiple loaves of this Grape Nuts Quick Bread every year to give to every one in the office. Eventually, she moved away. I never thought to ask her for the recipe before she left. I guess I never even really realized that I enjoyed the unique flavor of the bread so much. But I found that the following December (and every year thereafter) I got rather nostalgic for the bread. I searched for a recipe, and even made some efforts at winging it, with no success. However, I finally did track down the right recipe thanks to Betsy Couch at the awesome Kitchen Link website. By the way, the woman from the office always made the breads in round loaves, baked in a coffee can. I assume she did it that way because you can fit many more loaves in the oven at one time. Anyway, I had to bake mine that way, too. Just couldn't imagine it would taste the same loaf-shaped. Don't know what size cans I used. I use the ones I have around to steam Boston Brown Brea * Exported from MasterCook * Grasshopper Parfaits Recipe By :Weight Watchers - Jan/Feb '97 Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sugar 2 teaspoons sugar 2 tsp cornstarch 1 cup skim milk 2 tablespoons egg beaters(r) 99% egg substitute -- thawed 1 tablespoon creme de menthe 1/4 cup Cool whip Lite -- thawed 1/4 cup chocolate graham cracker crumbs 1 chocolate covered mint wafer candy -- cut in half diagonal Combine sugar and cornstarch in a small saucepan. Gradually stir in milk and egg substitute. Cook, stirring constantly, over medium heat until mixture comes to a boil. Boil 2 minutes or until thickened. Remove from heat; stir in creme de menthe. Let cool; fold in whipped topping. Spoon 2 tbsp custard mixture into each of 2 (6 oz) parfait glasses. Sprinkle about 1/2 tbsp graham cracker crumbs over each custard mixture; repeat layers, using remaining custard mixture and crumbs. Garnish with candy, if desired. Cover and chill. MC Formatting by taillon@access.mountain.net Per Serving: Cals - 302 10%ff Fat - 3.2g Carb - 59.3g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Seasonings And Dressing Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Mediterranean Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lemon oregano mint salt and pepper For Salad Dressing: olive oil lemon oregano pepper feta cheese FYI for whomever asked about Greek spices, I've been using lemon, oregano, mint and salt and pepper for most dishes. We make a great Greek salad using a little olive oil, a lot of lemon, oregano and pepper, and a sprinkle of feta. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guacamole, Creamy Recipe By :Fresh Start, Julee Rosso Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 cup nonfat plain yogurt 1/8 cup nonfat cottage cheese 1/2 avocado -- peeled 1/2 cup red onion -- finely chopped 2 cups tomatoes -- finely chopped 1 Tbsp jalapeno -- seeded and minced 1 Tbsp garlic -- finely minced 2 Tbsp lime juice -- finely minced 1/4 cup cilantro -- didn't have it -- didn't use it, didn't miss it! 1 Tbsp lime zest -- finely minced 1 dash Tabasco sauce Makes about 2 cups In a blender or using an immersion blender, blend the first 3 ingredients until smooth (don't use a food processor or it'll be watery). Transfer to a bowl, add the remaining ingredients and mix well. Cover with plastic wrap and refrigerate for at least 1 hour before serving. Per teaspoon: Cal: 3, Carb: 0.4g, Protein: 0.1g, Chol: 0g, Fat: 0.1g (30%), Sod: 0.6mg >From: Colleen Strong - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guacamole, Light And Easy Recipe By :Lighthearted Everyday Cooking, Anne Lindsay Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups frozen peas -- thawed 1 avocado -- peeled 2 large tomatoes -- peeled, seeded and chopped 2 small cloves garlic -- minced 1/4 cup minced red onion 2 tablespoon fresh lemon juice 1 tsp chili powder 1/2 tsp salt 1/2 tsp ground cumin 1 pinch cayenne pepper Makes 2 cups In food processor, puree peas until smooth. In bowl, mash avocado with fork; add peas, tomatoes, garlic, onion, lemon juice, chili powder, salt, cumin and cayenne pepper; mix until blended. Per 2 Tablespoon: cal: 41, fat: 2g, fibre: 1g, protein: 1g, carb: 5g, chol: 0mg, sod: 99 mg, potassium: 166 mg. >From: Colleen Strong - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gulf Snapper En Papillote (In Paper) Recipe By :Disney Institute, Romantic Dinners Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 fillet snapper -- (8 ounces) 2 ounces zucchini -- julienned 2 ounces yellow squash -- julienned 2 ounces carrots -- julienned 1 ounce dry white wine 1 sprig fresh thyme -- or rosemary Salt and pepper -- to taste Preheat oven to 350 degree F. Place sole portions,wine, and lemon juice in a bowl. Season with salt and pepper. Cut parchment into heart shapes. Place portion of sole on one half of the heart. Place vegetables and thyme on sole. Brush olive oil on the edge of the heart and fold in half over sole. Crimp the edges of heart and seal. Prepare the second portion the same way. Place both portions into the oven for 15-20 minutes. When served, place on a plate and cut through the paper with a sharp knife. Be careful of the HOT steam!! Serve with couscous. >From: "TeAntae Turner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Halibut With Noodles In Ginger Soy Sauce Recipe By :Fast and Healthy Magazine, May/June '96 Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces noodles -- 2 1/2 cups -- or spinach noodles 1/2 teaspoon coriander 1/4 teaspoon pepper 1/8 teaspoon garlic powder 1 pound halibut fillets -- or steaks -- fresh or frozen -- thawed 1 tablespoon chopped fresh cilantro -- or parsley 1 tablespoon chopped green onions 1/2 teaspoon grated ginger root 1/2 teaspoon sugar 1 tablespoon rice vinegar 1 tablespoon soy sauce -- or Lite Soy sauce In small bowl, combine coriander, pepper and garlic powder. Sprinkle half of mixture on one side of halibut. In small bowl, combine cilantro, onions, gingerroot, sugar, rice vinegar and soy sauce. Mix well. Cook noodles in large saucepan to desired doneness as directed on pkg. Drain. Return to saucepan. Cover and keep warm. Meanwhile, heat nonstick skillet to Medium High heat until hot add fish, seasoned side down, in hot skillet. Cook 2-4 minutes. Sprinkle rest of coriander mixture on top side of fish. Turn fish and cook an additional 2-4 minutes, or until fish flakes easily with fork. Toss cooked noodles with cilantro mixture. Serve noodles with fish. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Good served with Lemony Asparagus Salad NOTES : Al doesn't like Spinach noodles, so next time try with regular wide noodles. If using Halibut Steaks, may need to cover and steam for an extra minute or two to cook through. * Exported from MasterCook * Hamantaschen Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Jewish Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dough: 1 1/2 cup. flour 1 TBSP. skim milk 1/4 tsp. salt 1 tsp. baking powder 1/4 cup. applesauce 1/2 cup. sugar 1/2 tsp. vanilla 1 egg white -- Filling: Any fruit preserves or pie filling Mix applesauce, sugar and eggwhite. Mix flour, salt and baking powder and add to applesauce mixture. Add milk and vanilla. Mix well with hands. Form into a ball and refrigerate for 1-2 hours. Divide dough into 16 small balls. Roll out each ball to a 3.5 inch diameter circle (you will need extra flour for hands and board, since the dough is sticky). Fill each circle with one (heaping) tsp. of the filling. Form triangles by folding over edges of circle and pinch to create three corners, leaving a small amount of the filling in the center uncovered. Bake on a sprayed cookie sheet, at 375F, 10-15 minutes, or until golden brown. >From: ZKOREN@ecs.umass.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hamantaschen With Apricot Filling Recipe By :Veggie Life, Mar 1997 Serving Size : 32 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Holidays & Gifts Jewish Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Whole-Wheat Pastry Flour 1 Tsp Baking Powder 1/2 Tsp Baking Soda 1/4 Tsp Salt 1/2 cup margarine 2 tablespoons Brown Sugar 2 Tbsp Honey 2 Lg Eggs 1 Tsp Vanilla Extract -- 3/4 cup Your Choice Of Filling Apricot Filling: 9 Oz Dried Apricots -- Coarsely Chopped 1 cup Apple Juice 2 Tbsp Light Brown Sugar 1/2 Tsp Cinnamon 1/2 Tsp Grated Lemon Rind 1/4 Tsp Coriander 1/2 Tsp Vanilla Jewish You might want to double this recipe, so you can have plenty of cookies to share. In a med bowl, sift together flour, baking powder, baking soda, and salt. Set aside. In a large bowl, cream together margarine, brown sugar, and honey until light and fluffy. Beat in eggs and vanilla. Add dry ingredients and mix in until dough is well combined and forms a ball. Flatten ball into a disc, wrap well, and refrigerate for several hours, or until dough is firm. (Dough can be refrigerated for up to 3 days.) Preheat oven to 350 deg F. Remove dough from refrigerator and roll out on lightly floured surface to 1/8" thickness. Using a cookie-cutter or thin-edged glass, cut out 2 1/2 - 3" rounds of dough. Gather scraps, press together and roll out again to cut more rounds. (You should have about 32.) Place 1 tsp filling in the center of each round. Fold up edges by thirds, leaving an opening in the center, and firmly pinch edges together where they meet, so the finished shape is triangular. Place Hamantaschen about 1" apart on lightly oiled cookie sheets, and bake until lightly browned, about 20 min. Per Cookie w/Apricot Filling: Cal 96; Fat 3g; Carb 14g; Fib 2g; Sod 33mg; CFF 28% >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Haricot Verts (Baby Green Beans) Recipe By :Disney Institute, Healthy Cooking Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup white wine 1 tablespoon garlic -- chopped 20 ounces haricot verts -- (baby green beans) Saute garlic and haricot verts in white wine until al dente. >From: "TeAntae Turner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Bean And Vegetable Stew Recipe By :Dr. Dean Ornish's Program Serving Size : 12 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound beans -- assorted, dry 2 Cups V-8(r) Vegetable Juice 1/2 Cup dry white wine 1/3 Cup soy sauce 1/3 Cup Apple Juice -- Or Pineapple Juice Water -- Or Veg Stock 1/2 Cup celery -- diced 1/2 Cup parsnips -- diced 1/2 Cup carrots -- diced 1/2 Cup mushrooms -- diced 1 onion -- diced 1 Teaspoon basil -- dried 1 Teaspoon parsley -- dried 1 bay leaf 3 Cloves garlic -- minced 1 Teaspoon black pepper -- ground 1 Cup Rice -- Or Pasta, Cooked Sort and rinse beans, then soak overnight in water. Drain beans and place in crockpot. Add vegetable juice, wine, soy sauce, and apple or pineapple juice. Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less). The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt. Cook at high for 2 hours. Add vegetables, herbs, and spices, and cook for 5-6 hours at low until carrots and parsnips are tender. When tender, add rice or pasta and cook for one additional hour. (Servings: 12) For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or yellow split peas. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 215.6 Fat 0.7g Carb 41.2g Fib 10.6g Pro 10.6g Sod 575mg CFF 3% * Exported from MasterCook * Herb Bread Recipe By :Leon Gerst Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoon Applesauce -- butter 1/2 Cup Chopped onion 1 Cup Milk 3 Cups Bread flour 1 1/2 tsp Salt 1 1/2 tablespoon Sugar 1/2 tsp Dried dill 1/2 tsp Basil 1/2 tsp Rosemary 1 1/2 tsp Yeast Place all ingredients including onion in pan. Select light crust & press start. I was out of rosemary and substituted oregano and it was fine. I would imagine you could use any herb mix you liked. >From: "Marjorie J. Muzyczka" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Pepper Medley Recipe By :Weight Watchers - Jan/Feb '97 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med sweet red pepper 1 medium yellow bell pepper 1 med green pepper olive oil-flavored cooking spray 1/2 cup onion -- cut in strips 1 tablespoon low sodium chicken broth -- undiluted 1/2 teaspoon sugar 1/8 tsp salt 1/8 tsp dried thyme Cut peppers in half lengthwise through stems. Remove and discard seeds and membranes. If desired, set 2 pepper halves with stems aside, and reserve a third half for another use. Remove and discard stems from remaining 3 pepper halves; slice pepper halves into thin strips. Coat a medium nonstick skillet with cooking spray; place over medium-high heat until hot. Add pepper strips and onion; saute 4 minutes. Add chicken broth and remaining ingredients; saute 2 minutes. If desired, spoon pepper mixture evenly into reserved pepper halves. MC Formatting by taillon@access.mountain.net Per Serving: Cals - 45 16%ff Fat - .8g Carb - 9.2g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbes De Provence Recipe By :Elderflower farm Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons dried thyme 2 tablespoons dried marjoram 1 tablespoon dried rosemary 1 tablespoon dried savory 2 teaspoons dried lavender flowers 1 teaspoon fennel seeds Yield: 3/4 cup Mix ingredients to blend. Suggested use. This is excellent in tomato dishes such as bouillabaisse, and with lamb. HERB MIXTURES & SPICY BLENDS introduced by Maggie Oster, and edited by Deborah Balmuth. ISBN 0-88266-919-2, A Story Publishing Book. - - - - - - - - - - - - - - - - - - - NOTES : Herbes de Provence traditionally made from a combination of fennel, lavender, marjoram, rosemary, savory,and thyme. May also contain bay and sage. * Exported from MasterCook * Herbs De Provence Spice Mix Recipe By :Elf 1996 Serving Size : 34 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp Dried marjoram 1 tsp Dried rosemary 3 tbsp Dried thyme 1/2 tsp Dried sage 3 tbsp Dried savory 1/2 tsp Fennel seeds 1 tsp Dried basil Combine all ingredients. Mix well and spoon into small jars. Makes 3/4 cup. Use to season chicken, vegetables or meat. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Home Made Fatfree Baking Mix Recipe By :Fatfree Digest Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 cup Flour, All-Purpose -- unsifted 1/2 cup Sugar 1 cup Nonfat Dry Milk 1/2 cup Cornstarch 1 Tbsp Baking Powder 1 Tsp Baking Soda 1/2 Tsp Salt Mix together. You will need to cover tightly and store. Stir before using. >From: Joan - - - - - - - - - - - - - - - - - - - NOTES : I have found it to be heavier and it doesn't brown as nicely during baking as the real thing. It does satisfy the craving for those recipes that call for Bisquick! For shortcakes, with 2 1/4 c. mix add 2/3 c. skim milk * Exported from MasterCook * How To Cook Spaghetti Squash Recipe By :June, 94 issue of Southern Living. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Spaghetti squash The flesh of spaghetti squash, when cooked, comes out like strands of cooked spaghetti and makes a great light stand-in for pasta lovers. Prepare squash by cutting in half lengthwise and removing seeds. Pierce skin several times with a fork and follow one of the cooking methods below. To bake, prepare squash, and place, cut side down, in a large baking pan. Bake at 350 oF for 45 minutes or until skin is tender and strands may be loosened easily with a fork. To microwave, prepare squash, and place, cut side down, in a baking dish. Add 1/4 cup water; cover with plastic wrap, folding back a small edge of wrap to allow steam to escape. Cook on HIGH 7 to 10 minutes. To boil, prepare squash, and place, cut side down, in a Dutch oven, add water to a depth of 2 inches. Bring to a boil; cover, reduce heat, and simmer 20 to 25 minutes or until tender. Drain. Cool cooked squash. Using a fork, remove spaghetti-like strands of pulp. Discard shell. Yield: 1 medium spaghetti squash equals about 4 cups cooked. >From: paulsbluff@centuryinter.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus With Pumpkin And Pomegranate Recipe By :The Healing Foods Cookbook, Prevention Mag, Rodale Press Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked chickpeas 1 cup pumpkin -- cooked and mashed -- or canned pumpkin 2 tablespoons tahini -- orig called for 1/3 cup 1/4 cup fresh parsley -- minced 3 cloves garlic -- minced 2 pomegranates --- pita bread -- split and warmed -- or other crackers, bread, veggies Puree the chickpeas, pumpkin, tahini, parsley, and garlic until smooth. Transfer to a serving plate. Bread open the pomegranates and separate the seeds from the inner membranes. Sprinkle he seeds over the hummus serv chilled or at room temperature with the pitas or other "dippers". - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Chicken, Slightly Recipe By :(LaeBelle@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 4 Lg boned and skinned chicken breast halves 1 Can mushroom pieces -- drained 1 Can artichoke hearts -- drain 1 Bunch green onions -- chopped Sauce- 1 Tablespoon tapioca -- quick cooking kind 2 Tablespoons Fresh lemon juice -- * 1 Teaspoon oregano 1 Teaspoon Garlic powder 1 Env. low-sodium chicken broth 1/3 Cup low calorie Italian salad dressing 1/2 Cup White wine 1 Teaspoon Worcestershire sauce -- ** Spray crock inside with Vegetable Spray. Place drained mushrooms, drained artichoke hearts and chopped green onions in bottom of crockpot. Sprinkle vegetables with a heaping Tablespoon of quick-cooking tapioca and 1 envelope of chicken bouillon (I use MBT brand of low-sodium chicken bouillon, but any will do). If you're using granulated bouillon, use about a heaping teaspoon. Place well-washed and dried boneless chicken breasts (all skin and fat removed). Combine remaining sauce ingredients and pour on top of chicken and vegetables. Cover and set crockpot on High. Cook 5-6 hours or until tender. The tapioca thickens the sauce while it cooks (you can't even guess the tapioca is in there later). I used Minute Maid fresh frozen lemon juice because I don't like the taste of Real-Lemon and I didn't have a fresh lemon on hand. ** I use Angostura brand low-sodium Worcestershire - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Oven-fried Chicken Recipe By :Lansing State Journal-Chris Sagolla-Flood-Healthy Habits Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Corn flake crumbs 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon paprika 1/4 teaspoon oregano 1/4 teaspoon basil 1/4 teaspoon red pepper 1/4 cup grated Parmesan cheese -- * see note 1 egg white 1 teaspoon water 8 boneless skinless chicken breast halves Heat oven to 450 F. Line a baking pan with foil and spray with non-stick spray. In a small bowl combine cornflake crumbs, spices and cheese; mix well. In another bowl, beat egg whites and water until frothy. Using a fork, dip chicken, one piece at a time into egg and water mixture. Drip off excess into bowl. Place on greased baking pan and sprinkle with crumb mixture. Bake for 15-20 minutes oru ntil chicken is tender and juice runs clear. Serves 8 * Note: the amount of cheese was lost from this recipe. I am estimating, based on other similar recipes. Per serving: 170 calories, 73 mg. cholesterol, 3 g. fat MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Tortellini Stew Recipe By :Fast and Healthy Magazine, Jan. '96 Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Italian Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium onion -- chopped 2 Medium zucchini -- in 1" cubes 29 ounces nonfat chicken broth -- or vegetable broth 28 ounces Crushed Tomatoes, Canned -- undrained 15 1/2 Oz Great Northern beans -- drained/rinsed 2 Tablespoons Dried Basil -- Leaves 1/4 Teaspoon salt 1/4 Teaspoon pepper 8 Oz Cheese Tortellini -- Uncooked Combine all ingredients except tortellini in crock pot. Mix well. Cover and cook on Low setting for at least 6 hours. When ready to serve, increase heat to High setting. Add tortellini. Cook and additional 20 minutes or until tortellini are soft. Add tortellini to the rich Italian sauce when you come home from work. Supper's ready in 20 minutes. Per serving: 220 calories, 4 g. fat, (6% of total calories from fat), 20 mg. cholesterol. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : According to MC: Cal 299.6 Fat 2.6g Carb 53.1g Fib 2.5g Pro 18.3g Sod 810mg CFF 7.5% * Exported from MasterCook * Jambalaya #3 Recipe By :New Orleans School of Cooking Serving Size : 12 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup oil 1 Lb boned and skinned chicken breast halves -- cut in large chunks 3/4 Lb kielbasa -- thickly sliced 1 Lb large shrimp -- peeled and deveined TRINITY: 4 Cups chopped onions 2 Cups chopped celery 2 Cups chopped green bell pepper 1 Tbsp chopped garlic 4 Cups long-grain white rice 2 1/2 Cups chicken broth 2 1/2 Cups V-8(r) vegetable juice -- picante 3 Tsps Cajun seasoning 1/4 Cup paprika 2 Cups chopped green onions -- optional 2 Cups canned tomatoes -- chopped, optional Heat oil in large Dutch oven. Season and brown chicken over medium-high heat. Add sausage and saute with chicken; when almost done add shrimp. Cook until shrimp are pink and done. Remove the meat and fish from pot. Saute in remaining oil onions, celery, pepper and garlic to desired doneness. Add liquid, Cajun seasoning, paprika and other desired seasonings and bring to a boil. Add rice and return to boil. Cover and reduce heat to simmer. After 10 minutes of cooking, remove cover and quickly turn rice from top to bottom completely. Cook for another 15 minutes. Add green onions and chopped tomatoes if desired. Notes: 1 c raw rice will feed 3 people 1 c rice to a total of 2 c onion, celery, and green pepper, any combination 1 c raw rice to 1 1/4 c liquid overseason to compensate for rice absorption >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Mushroom Noodle Soup Recipe By :Byerly Bag Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 oz Udon noodles -- uncooked -- or vermicelli pasta 1 1/2 tsp hot chile oil -- or 2 tsp vegetable oil plus 1/2 tsp crushed red pepper flakes 8 ounces shiitake mushrooms -- dried or fresh -- if dried, rehydrate before using -- stems discarded caps sliced 3 cloves garlic -- minced 1 1/2 teaspoons ginger root 2 cans reduced sodium beef broth -- (14.5 oz) -- or Oriental broth 1/2 cup Mirin -- (sweet Japanese cooking wine) 1 tablespoon low sodium soy sauce -- or tamari 1/2 cup green onion -- thinly sliced 1 tablespoon Oriental sesame oil Break noodles in half; cook according to package directions. Meanwhile, in large saucepan, heat chile oil over medium heat. Add mushrooms, garlic and ginger; cook 5 minutes, stirring occasionally. Add broth, mirin and soy sauce; bring to a boil. Simmer, uncovered, 10 minutes, stirring once. Drain noodles, stir into soup. Stir in green onions and sesame oil. Ladle into shallow soup bowls. Per Serving: 215 calories, 6g fat, 0 cholesterol, 2g fiber, 822 mg sodium >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jerk Roasted Turkey Breast Recipe By :Disney Institute, Healthy Cooking Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Jerk Seasoning 1/4 cup orange juice 1 tablespoon garlic -- minced 4 pounds turkey breast Preheat oven to 350 degrees F. Mix the Jerk Spice with orange juice, Jerk Spice will become reconstituted and will used be used as a rub for the turkey . Spread the rub over the turkey breast and allow to marinated for one hour. Place turkey breast and allow to marinate for one hour. Place turkey breast in oven and roast for 45 minutes or until the internal temperature has reached 150 degrees F. Remove from the oven and allow the breast to rest for 10 minutes. Slice with a sharp knife and serve with chestnut stuffing and cranberry compote. >From: "TeAntae Turner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Eggplant Parmigiana Recipe By :Betty Crocker Great Main Dishes Without Meat Serving Size : 6 Preparation Time :0:20 Categories : Casseroles Crockpot Eat-Lf Mailing List Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Water 1 cup Bulgur -- uncooked 3/4 cup Egg Substitute, Liquid 3/4 cup Bread Crumbs -- Italian style 1/4 cup Fresh Parsley -- chopped 1/4 cup Parmesan Cheese -- grated 1 Tbsp Fresh Basil -- chopped, OR 1tsp dry Vegetable Cooking Spray 1 sm Eggplant -- thinly sliced 1 8 Oz Can Tomato Sauce 1/2 cup Mozzarella Cheese, Part Skim Milk Heat water to boiling in 2 qt. saucepan; remove from heat and stir in bulgur. Let stand uncovered 30-60 min. or until liquid is absorbed. Mix bulgur, egg substitute, bread crumbs, parsley, Parmesan cheese and basil. Heat cooking spray in 10 in. skillet over low heat. Place half of the eggplant slices in skillet; top with bulgur mixture. Arrange remaining eggplant slices over bulgur; top with tomato sauce. Cover and cook 30-35 min., or until eggplant is tender. Sprinkle with mozzarella cheese. >From: Joan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Vegetable Cheese Bake Recipe By :Joan's Special Recipes Serving Size : 4 Preparation Time :0:30 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Water 1 Lg Onion -- chopped 1 Sm Eggplant -- seeded,cubed 1" 8 Oz Fresh Mushrooms -- sliced 1 Lg Tomato -- peeled & chopped 1 Tsp Salt 3/4 Tsp Dried Thyme 1/8 Tsp Pepper 1 cup herb-seasoned stuffing cubes -- prepared 2 cup Swiss Cheese, Lowfat -- shredded Saute onion in water 3 min. Add eggplant and mushrooms and cook 3 min. Add tomato and cook 1 min. Add spices to mixture. Prepare stuffing mix and spread over bottom of 2 qt. greased casserole dish. Layer with 1/2 vegetable mixture and 1 c. shredded cheese. Top with remaining vegetables. Cover and bake at 350 for 30 min. Sprinkle with remaining cheese and bake uncovered 10 min or until cheese melts. - - - - - - - - - - - - - - - - - - -