* Exported from MasterCook * Almost Sour Cream Recipe By :The Best of Pantry (Harrowsmith), p. 96 Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Information, Tips, Misc. Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cottage cheese, 2% fat 1/4 cup plain lowfat yogurt Blend cottage cheese and yogurt in a food processor fitted with a metal blade until smooth and without lumps (a blender makes it too thin). Serve immediately, or store in the refrigerator up to 4 days, and use as needed. Use as topping for Creamy Baked Fish, as a replacement for mayonnaise in tuna salads, tossed with vegetables, spooned onto baked potatoes, and spiced up with garlic and onion powders, chives or parsley. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Amaretto Fruit Recipe By :Chef Harry Schwartz www.chefharry.com Malibu, CA Serving Size : 16 Preparation Time :0:20 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups strawberries -- trimmed and 2 cups raspberries -- rinsed 2 cups dried apricot halves -- cut into thirds 1 cup sugar 1/3 cup water 2/3 cup amaretto Place berries in a heavy saucepan over medium heat and pour sugar over berries. Pour water over sugar and lastly amaretto. Stir gently and allow to come to a slow boil. Stir again and bowl slowly for 12 minutes. Cool and place in heatproof bowl or jar. Cover and refrigerate. EACH: 132 CALS (3 fat cals) (ELF MC) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * American Style Vegetable Stew Recipe By :melliott@unlinfo.unl.edu Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 jumbo onions -- diced finely 6 stalks celery -- diced finely 6 cloves garlic -- minced 12 oz fresh portobello mushrooms -- cut in one inch -- pieces 24 oz fresh whole button mushrooms 2 lbs baby carrots 2 cans whole cooked potatoes -- (12 oz) (2 to 3) 1 small bag pearl onions -- peeled -- OR 6 stalks of celery -- cut in large chunks -- OR one cup frozen peas 1 cup V-8 juice 1/4 cup white flour -- approximately water --- Seasonings and flavor adjustment ingredients as needed - see instructions: Salt or celery salt to taste Black Pepper to taste 1/4 tsp. Cumin 1 tsp Balsamic Vinegar --- Basil -- about 1 tsp dried Thyme -- about 1/2 tsp dried Other herbs -- if desired Tamari -- if desired Honey -- if desired Fat (optional:) 1 tablespoon canola or olive oil This recipe is helped best prepared in a large nonstick frying or stew pan. Remarks: The heart of the sauce in this recipe is sauteed onion and portobello mushroom. This provides the flavor and color base. Other mushrooms cannot be substituted for the portobello. Only the portobello will provide the deep satisfying brown color and savory aroma. The water method of sauteing the onion can be used. However, caramelizing the onion helps the flavor of this dish a great deal, and for that reason I usually use oil to saute the onion. It is important to keep the pot covered as you cook in order to trap the vegetable juices. Don't use too many different kinds of vegetables; some of the heartiness of this dish comes from it's simplicity (no-meat and potatoes!) I recommend using canned potatoes because fresh potatoes add potato starch that dilutes the flavor of the broth, and sometimes cooking time gets lengthy; other times they get easily overcooked and fall apart. Don't use canned onions, canned peas or canned carrots: they will also turn to mush. Method: Dice the onion, add a bit of salt, and saute slowly in the oil until it begins to turn a golden color. Meanwhile, clean, destring and dice the celery; mince the garlic. Add these to the onion and continue cooking until the onion is a caramel color and the celery is soft; about a half hour or more altogether. Add the portobello mushrooms and continue to cook in the covered pot. Meanwhile wash the button mushrooms; add those to the mixture, cover cook just until all the mushrooms have released their juices. Add the carrots. If you are using celery chunks instead of pearl onions, add them at the same time. Watch the pot and add water if needed. If you are using pearl onions, peel them while the carrots cook. When the carrots are not quite fork tender, add the onions and cook for another ten to fifteen minutes, until almost tender. When the carrots are cooked through and the pearl onions or celery, if you are using them, are barely tender, add the V-8 juice. Be conservative with the amount of V-8 you use, because you don't want the result to taste like tomato sauce. Taste the broth and see what you've got. If you haven't salted the vegetables as you prepare the dish you will need to add salt at this point; but add as little as possible; the other seasonings will bring the flavor up. Black pepper, cumin, and balsamic vinegar are all necessary ingredients in my opinion. Add the black pepper to taste. Then add about 1/4 teaspoon of cumin; cumin adds to the "beefiness", but will easily overpower the other flavors, so be careful. Add 1 tsp of balsamic. Similarly to the cumin, the balsamic is also important to the flavor, but can easily be overdone. The cumin and the balsamic vinegar should not be used to the point where the flavors are identifiable in the broth. Taste the results. Carefully adjust the proportions of these 4 ingredients. Add herbs. I typically use about 1 tsp of dried basil and 1/2 tsp thyme. Add other herbs and Tamari at this time if you wish. Once in a great while if the carrots or onions are not particularly sweet you may need to add about 1/2 tsp honey. Simmer shortly, about 5 minutes. Prepare a slurry of 1/4 cup flour and about 1/2 cup cold water. Stir with a fork until smooth; strain if necessary. Turn the heat off under the dish. Wait until all bubbling has stopped; otherwise you're going to make dumplings. Pour in about 1/2 of the slurry and stir it in quickly. Turn the heat on and stir while it cooks for about 30 seconds. If it isn't thick enough, add a little more of the slurry. If it is too thick, add a little water. Taste the gravy. Add salt if necessary. Adjust the seasonings for the final time. Drain the potatoes and add to the mixture. Cover and heat through, about twenty minutes. If you are using peas, add them after the potatoes are hot and cook for another minute. Serve; or prepare beforehand, and reheat just before dinner. This recipe also freezes and reheats well. So you might as well make the whole recipe! Serves 6-8. - - - - - - - - - - - - - - - - - - - NOTES : This is my own recipe, and it usually gets rave reviews. When you think about it, if you've ever tasted chicken or beef broth before it's been seasoned, though it has a nice aroma it tastes like almost nothing. In my opinion it's the herbs and seasonings that are added that give most of the expected flavor. This recipe provides that flavor, plus the color and texture expected of Beef Stew. This is an easy recipe, easily adjusted to the amount and type of vegetables you have on hand. But since I prepare it intuitively, I've discovered it takes as long to write it down as it does to prepare it. Please don't let the length or lack of precision deter you from trying it! It's delicious. * Exported from MasterCook * Apple Apricot Turnovers Recipe By :Web on Prevention-Healthy Ideas Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Whole wheat flour 1 package active dry yeast 1/2 cup unsweetened apple juice 1 tablespoon honey 1 tablespoon reduced-calorie margarine 2 lightly beaten egg whites 20 ounces canned apple slices -- drained 1/2 cup apricot all-fruit spread 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp vanilla In a large bowl, stir together l cup of the flour and the yeast. Set mixture aside. In a small saucepan, combine the apple juice, honey and margarine. Heat just until warm (120-130 degrees). Stir to completely melt the margarine. Stir the juice mixture and egg whites into the flour mixture. Using an electric mixer, beat on low speed just until combined. Then beat on medium speed for 3 minutes. Using a spoon, stir in enough of the remaining flour to make a soft dough. Transfer to a floured surface. Knead in enough of the remaining flour to make a smooth moderately stiff dough. Spray a medium bowl with non-stick spray. Place the dough in the bowl and turn it over to coat all sides with the spray. Cover the bowl with a clean towel and let the dough rise in a warm place about one hour or until doubled in size. Punch down the dough and cover it with a towel. Let rest for 10 minutes. On a floured surface, roll the dough to an 18x12 rectangle. Cut into 6 squares, 6 each. Spray a cookie sheet with non-stick spray; set aside. In a small bowl, combine the apples, fruit spread, cinnamon, nutmeg and vanilla. Spoon a rounded 1/3 cup of the apple mixture onto l side of each square of dough. Moisten the edges of the dough with water, then fold the other side of the dough over the apple mixture. Using the tines of a fork, seal the edges of the dough. Place the pastries on the cookie sheet. If desired, cut a small slit in each pastry. Cover the pastries with a towel and let rise about 35 minutes, or until they are almost doubled in size. Bake at 375 degrees for 15 to 20 minutes or until golden brown. Transfer to wire rack and cool completely. To store: Individually wrap each pastry in freezer wrap and freeze until ready to serve. To serve: Thaw overnight at room temperature. Or microwave each pastry on medium power (50%) about 2 minutes. Chef's Note: To speed up preparation time, use quick-rising yeast. The dough will rise in about a third less time. Makes 6 servings: Cal. 305 Fat: 2.4 (6.5%) Protein: 8 Carbs: 68 Fiber: 7 >From: MrsCeeVee@webtv.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Lentil Soup Recipe By :www.souprecipe.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsps olive oil 1 lg onion -- chopped 2 cloves garlic -- minced 1/3 cup dried apricots 1 1/2 cup lentils -- red, rinsed 5 cup chicken stock 3 plum tomatoes -- peel, seed, chop 1/2 tsp ground cumin 1/2 tsp dried thyme salt ground black pepper 2 tbsps fresh lemon juice 1. Saute onion, garlic, and apricots in olive oil. Add lentils and stock. Bring to a boil, then reduce heat and simmer 30 minutes. 2. Add tomatoes, cumin, thyme, and salt and pepper to taste, and simmer 10 minutes more. 3. Add lemon juice. Puree 1/2 of the soup in a blender, then return to the pot. Serve. Makes 6 -8 servings >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Lentil soup with a sweet-tangy twist. This is great with a warm piece of black bread slathered with creamy butter. Submitted by: Karena * Exported from MasterCook * Arrabbiata Sauce Recipe By :Cooking Light Magazine. Sept 1998. Page: 92. Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 cup chopped onion 4 garlic cloves -- minced 1/2 cup dry red wine -- or 2 tablespoons balsamic vinegar 1 tablespoon sugar 1 tablespoon chopped fresh basil -- or 1 teaspoon dried basil 1 teaspoon crushed red pepper 2 tablespoons tomato paste 1 tablespoon lemon juice 1/2 teaspoon dried Italian seasoning 1/4 teaspoon black pepper 29 ounces canned diced tomatoes -- (2 -14.5 ounce cans) undrained 2 tablespoons chopped fresh parsley This spicy sauce gets its name from arrabbiare, which means "to get angry" in Italian. 1. Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 8 ingredients (wine through tomatoes); bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Yield: 3 cups (serving size: 1 cup). - - - - - - - - - - - - - - - - - - - NOTES : Just coming out of lurk mode for a minute to say that I heartily agree with the "one excellent pasta sauce" comment about the Arrabiata Sauce that was posted the other day. We had this with pasta for dinner several weeks ago and it was very good, plus we had enough left over for about two more meals. My husband loved it and pronounced it a keeper. [Melissa Firman ] * Exported from MasterCook * Asian Slaw With Tofu Croutons Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salad Dressings Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound napa cabbage -- shredded 1 cup red bell pepper -- diced 1/2 cup scallion -- thinly sliced 4 ounces Baked Seasoned Tofu, cut in 1/4" dice -- see recipe 2/3 cup Peanut Miso Dressing -- see recipe 1. In a large serving bowl or storage container, combine the cabbage, bell pepper, scallions, and tofu. Toss in enough dressing to coat the slaw thoroughly. Serves 4 to 6. NOTE: "Napa cabbage is the ideal choice for this simple slaw, but it's a bit delicate. For optimum taste and texture, spin the rinsed leaves dry before shredding them, and toss in the dressing just before serving. A practical solution is to dress just the amount you'll be needing. For a sturdier slaw that can be refrigerated for a few days, use green head cabbage, or a mixture of green and red cabbages, instead of napa." REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] The New Soy Cookbook: Tempting Recipes for Tofu, Tempeh, Soybeans, and Soymilk Lorna J. Sass Chronicle Books, San Francisco, 1998 ISBN: 0-8118-1682-6 Do you or someone you love hate tofu? Wouldn't touch miso with a barge pole? Think tempeh is a suburb of Phoenix? We keep hearing that soy foods are so good for us, and that we should be eating more of them - this book is of full of terrific ideas for how to do that. These recipes look fantastic - the photographs alone should convince you to try some of these recipes. I went right out and bought tempeh for the first time after checking this book out of the library - it looking so appealing in the pictures. Even if the recipes did not contain soy products of one kind or another, I'd be tempted to try Pineapple-Coconut Rice Pudding, Vegetable Spring Rolls with Baked Seasoned Tofu, Roasted Potato Salad Italiano, or Red Lentil Soup with Indian Spices. The fact that these dishes have health benefits make them that much more appealing. So if you would like to eat healthier food, and need some ideas on how to do that - here's the book for you. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Chocolate Rice Pudding Recipe By :Barbara Grunes' Skinny Chocolate Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray -- butter flavored 1/4 cup real egg substitute 2 egg whites 1/4 cup unsweetened Dutch cocoa 1/3 cup fructose 2 cups skim milk 1 cup cooked white rice 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1 teaspoon vanilla 1. Preheat oven to 375 F. Spray 2 quart ovenproof dish. 2. Whisk together egg substitute and egg whites in large bowl. In separate bowl, mix cocoa with fructose; add to eggs. Continue beating until incorporated. Mix in milk. Stir in rice, cinnamon, salt, and vanilla. 3. Pour rice mixture into prepared baking dish. 4. Place in a pan, larger than bowl on middle rack in oven. Position dish in pan, and fill pan with hot water reaching two-thirds up sides of dish. Bake pudding, uncovered, 1 hour or until custard is set and knife when inserted in custard, comes out clean. Stir once or twice during cooking. 5. Cool. Spoon custard into small dessert cups. Serve with whipped topping, if desired. Serves up to 4. EACH 186 cals, 1g fat (5% cff) Recipe adapted by Grunes from her recent book: Skinny Chocolate: over 100 Sinfully Delicious-Yet Low-Fat-Recipes for Cakes, Cookies, Savories, and Chocoholic Treats by Phyllis Magida, Barbara Grunes (1994: Surrey Books; ISBN: 0940625806 Paper) Barbara says: "Here is one of my most satisfying chocolate desserts. It is an updated version of a classic "comfort food," and it is a perfect ending to a meal... "Ingredients: Dutch cocoa, a cocoa processed with an alkaline ingredient which gives it a darker appearance and more chocolaty flavor than regular cocoa. It contains substantially fewer calories and grams of fat than regular chocolate. "Fructose or fruit sugar is contained in regular table sugar but is much sweeter so when it is used alone, a much smaller amount is needed. ...I have reduced the amount of sugar in this recipe by one-third, and it still tastes wonderful. (Fruit sugar is available in most supermarkets in the baking or diet section.) "Real egg substitute instead of an egg in this recipe, thus further contributing to the reduction of calories and fat and cholesterol." See Smart Chocolate monthly at www.mysupermarket.com/Netcenters/Baking/SmartChocolate/ (ELF) kitpath@earthlink.net 2/99 >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potato Crisps Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Potatoes Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium baking potatoes 1/2 teaspoon lemon-pepper seasoning Place 1 oven rack in upper rack position; heat oven to 500 F. Spray cookie sheet with nonstick cooking spray. Peel potatoes; place in cold water. Pat potatoes dry with paper towels; cut into 1/4" thick slices. Place potato slices in single layer on sprayed cookie sheet. Sprinkle with lemon pepper seasoning. Place cookie sheet on upper oven rack; bake at 500 F. 15 minutes. Reduce oven temperature to 450 F. Remove cookie sheet from oven; turn potato slices over. Return to oven; bake an additional 5 minutes or until potatoes are tender. Makes 4 servings. Per serving: 90 calories, 0 fat, 0 cholesterol, 50 mg sodium, 20 g carbohydrate, 1 g fiber, 2 g protein Dietary Exchanges: 1 starch. Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99, p. 67 MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Seasoned Tofu Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat extra-firm tofu -- drained, pressed 1 1/4 cups water 1/4 cup soy sauce 1 tablespoon fresh ginger root -- coarsely chopped 1 tablespoon garlic -- chopped 4 star anise -- broken into petals 1/4 teaspoon red pepper flakes 1 1/2 teaspoons Asian sesame oil 2 teaspoons sesame seeds 1. Set the block of tofu on a cutting board with the longer end of the block facing you. Using a serrated knife, cut the tofu crosswise into nine slices, each a scant 1/2-inch thick. Cut each slice in half to create 2 squares. Set aside. 2. Place a rack in the center of the oven. Preheat the oven to 450° F. In a 10 or 12-inch skillet, combine the water, soy sauce, ginger, garlic, star anise, and red pepper flakes. Arrange the tofu squares in the marinade in one layer. Over high heat, bring to a boil. Cover, reduce heat to medium-low, and simmer for 15 minutes. 3. Meanwhile, brush the sesame oil on the bottom of a large, shallow baking dish (about 7 by 11 inches). When the tofu squares are ready, carefully remove them one by one from the simmering marinade, brush off any bits of garlic or ginger, and set in the baking dish. Flip over each piece so that the second side gets a light coating of the oil. Sprinkle with 1 teaspoon of the sesame seeds. Bake uncovered until the top is a deep caramel-brown, 15 to 20 minutes. Flip over, sprinkle with the remaining sesame seeds, and bake until the second side is deeply browned, about 15 minutes. 4. Remove the baking dish from the oven and set on a rack. (The tofu will become firmer as it cools). When cool, refrigerate in a tightly sealed container until needed, up to a week. Makes about 3/4 pound. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Soybeans With Chutney Recipe By :The Vegetarian Epicure - Volume 1 - Anna Thomas Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup soybeans -- dried 1/3 cup chutney -- minced 6 ounces tomato paste 1 1/2 teaspoons dry mustard 1 1/2 cups liquid from beans 20 small boiling onions -- peeled 3 tablespoons molasses Wash the dry beans carefully and soak overnight in salted water. Add more water if necessary and cook for 3 to 4 hours, or until beans are tender. Drain, reserving 1 1/2 cups of the cooking liquid. Combine the chutney, tomato paste, and mustard, and mix well. Add the beans, onions, molasses, and the cooking liquid, and simmer in a pot until the sauce is slightly thickened. Pour it all into a casserole or bean pot; cover and bake for 1 to 1-1/2 hours in a 325°F oven. Serve hot. Makes 4 servings. NOTE: "The chutney gives a spicy flavor that is quite strong; if you prefer rather sweet baked beans, add a little more molasses." Anna Thomas recommends mango chutney for the best flavor. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Salmon Recipe By :Canadian Living 20th Anniversary Cookbook, p. 94 Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Pounds salmon fillet -- skin on 1/2 Teaspoon salt 1. Cut slit through skin at each end of salmon fillet; thread fillet lengthwise onto metal skewer. Sprinkle with salt. 2. Place fillet, skin side down, on greased grill; cover and cook for 12 to 20 minutes or until fish is opaque and flakes easily when tested with fork. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The original source of this recipe is Shirl Hall of the Heiltsuk Cultural Centre in BC. * Exported from MasterCook * Basil Baked Cod Recipe By :Seafood, A Collection of Heart-Healthy Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Cod 1 tablespoon Lemon Juice 1/4 Tsp Onion Powder 1/2 Tsp Dried Basil 1/2 Red Bell Pepper -- Thin Slice Place fish in a baking dish. Melt margarine; add lemon juice and pour over fish. Sprinkle onion powder and basil over fish. Garnish with bell pepper slices. Cover and bake at 400F for 10 - 15 min or until fish flakes when tested with a fork. Makes 4 servings This was very good and quick and easy to prepare. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 97.5 Total Fat 0.8g Sat Fat 0.2g Carb 1.2g Fib 0.3g Pro 20.4g Sod 62mg CFF 7.6% * Exported from MasterCook * Bittersweet Chocolate Banana Mousse Recipe By :Vegetable Heaven by Mollie Katzen (Hyperion) Serving Size : 2 Preparation Time :0:30 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup semisweet chocolate chips -- or less 5 ounces soft silken tofu 1 large ripe banana 1/2 teaspoon vanilla extract 1 1/2 tablespoons light brown sugar 1/8 teaspoon salt 1/2 teaspoon raspberry vinegar fresh raspberries -- optional This rich, intense dessert contains no dairy. Silken tofu creates the creamy texture. Cookbook author Mollie Katzen suggests that if you are serving it to a tofu-phobe, don't reveal the ingredients until the diner has scraped the last bit out of the dish. Allow time to thoroughly chill the pudding. Optional: just before serving, top each dish with a few raspberries. 1. Melt 1/2 to 3/4 cup chocolate chips in a double boiler. 2. Place the tofu and a handful of banana chunks in a blender and begin to puree. Gradually add the remaining banana, processing between additions to make sure it all whips up smoothly. Add the vanilla, sugar, salt and vinegar as you go. Pour in the melted chocolate (it's OK if it's still hot), scraping in every last bit. Puree one more time until very smooth and uniform, and taste to adjust the sugar. Transfer the mousse to individual serving dishes, cover tightly with plastic wrap and chill for at least 2 hours before serving. PER SERVING: 349 calories, 9 grams protein, 51 grams carbohydrate, 16 grams fat, 38 percent calories as fat, 1.8 grams fiber, no cholesterol, 143 milligrams sodium. Valentine's 1999 Menu by Pam Smith O'Hara of the Miami Herald (ELF MC FS) kitpath@earthlink.net >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Spread #2 Recipe By :Robin Webb in Diabetes Forecast Magazine, February 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked black beans 3 tablespoons hot salsa 2 scallions -- minced 1/2 cup lowfat cottage cheese 1 teaspoon Tabasco sauce 2 teaspoons cumin 1 teaspoon coriander fresh ground pepper Preparation time: 5 minutes 12 servings/Serving Size 2 Tbsp. Combine all ingredients in a blender and blend until smooth. Add a little water, if necessary, to blend mixture thoroughly. Nutrition Facts: Serving Size 2 tbsp: Starch Exchange 1/2 Monounsaturated Fat Exchange 1 Amount per serving Calories 42 Calories from fat 2 Total Fat 0 grams Saturated Fat 0 grams Cholesterol 0 milligrams Sodium 107 milligrams Total Carbohydrate 7 grams Dietary Fiber 2 grams Sugars 1 gram Protein 3 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Romaine And White Beans Recipe By :Best of Woman's Day Low-Fat Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 3 Cloves Garlic -- Thin Slice 1 Lb Romaine Lettuce Leaves -- Note 1 1/4 Tsp Salt 1/4 Tsp Pepper 16 Oz White Beans Drain, Rinse 1 1/2 cup Coarsely Chopped Tomatoes Serves: 4 Prep Time: about 15 min Cooking Time: about 10 in Note 1: stack leaves and slice crosswise into 1/2" wide strips (10 C) In large skillet, bring broth and garlic to a boil. Reduce heat, cover and simmer 4 - 5 min, or until garlic is tender. Add lettuce, salt and pepper. Cover and cook over med-high heat, stirring often, 4 - 6 min, or until wilted and tender. Add beans and chopped tomato. Stir 2 min, or until hot. Remove from heat and serve immediately. This was **really** good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 415.5 Total Fat 1.4g Sat Fat 0.3g Carb 75g Fib 20.8g Pro 31.3g Sod 202mg CFF 2.9% * Exported from MasterCook * Braised Tofu With Mushrooms Recipe By :China Express - Nina Simonds Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds firm tofu BRAISING MIXTURE: 2 cups Chinese Chicken Broth -- see recipe 1 cup mushroom soaking liquid -- reserved 2 1/2 tablespoons oyster sauce 1 1/2 tablespoons soy sauce 1 tablespoon rice wine 1 teaspoon sugar 1 tablespoon cornstarch 2 tablespoons water 2 teaspoons corn oil 1 medium leek -- cut in 1" lengths 1 tablespoon garlic -- minced 10 dried Chinese mushrooms 1/4 pound shiitake mushrooms Soak the Chinese black mushrooms in 1 1/2 cups hot water for 20 minutes. Drain and reserve soaking liquid. Discard stems and cut caps in half or in thirds if very large. Reserve. Remove stems from shiitake mushrooms and cut caps in half. Reserve. Wrap the tofu in paper towels or a cotton towel and place a heavy weight such as a skillet, on top. Let stand for 30 minutes to press out the excess water, then cut into 1/2-inch cubes. Combine the Braising mixture ingredients and set aside. Combine the cornstarch and water and blend well. Heat a flameproof casserole or a Dutch oven, add the corn oil, and heat until hot. Add the leek, garlic, and softened black mushrooms and stir-fry for about 10 seconds, until fragrant. Add the braising mixture and heat back to the boil. Reduce the heat to medium low, cover, and simmer for 20 minutes. Uncover, increase the heat to medium, and cook until the sauce is reduced by half. Add the cornstarch thickener and cook, stirring continuously to prevent lumps, until thickened. Transfer to a serving bowl or serve directly from the pot. Serves. 6. NOTE: "In this dish, smoky mushrooms and chicken broth flavor tofu cubes and provide a rich base for the sumptuous sauce. Served with bowls of steaming rice, this dish makes a delicious and filling meal." REG 1 shared by Karin Baumgardner, Issaquah, WA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breaded Pork Cutlet With Mushroom And Onions Recipe By :Pat Hanneman, Riverside, CA 1999 Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces pork tenderloin -- sliced into 1/4-inch cutlets 3 whole wheat bread slices -- darkly toasted cooled and crushed 4 teaspoons Butter Buds(r) 1/8 teaspoon garlic salt -- with parsley 1/8 teaspoon pepper 1/4 cup liquid egg substitute non-stick cooking spray 1 onions -- halved and sliced into crescents 8 ounces sliced mushrooms salt and black pepper 1/8 teaspoon dried thyme 1/4 cup white wine 1 tablespoon flour -- for thickening COMMERCIAL BREAD CRUMBS may be substituted: brown the crumbs in a dry non-stick skillet over medium heat. Add paprika to color the crumbs if necessary. 1. Slice the pork into 1/4-inch thick cutlets, about 3 cutlets per serving. Pound the cutlets slightly into 4-inch pieces (or 3 x5-inches). Set aside. 2. In a food processor, combine crushed toast, butter buds, salt and pepper. Process until crumbs are finely ground. Pour crumbs into a shallow dish. 3. Pour the liquid egg substitute into another small dish. 4. Preheat oven to 425F degrees. Spray a nonstick cookie sheet. Dip cutlet into the egg; then into the crumb mixture. Place on the prepared cookie sheet. (It is not necessary to use up all the bread crumbs; however the remainder may be used to garnish the sauce.) 5. Bake 12 to 15 minutes, turning once. While the cutlets bake, make sauce. 6. Heat a large nonstick skillet or saute to high; place onions in pan. Cook, stirring often, until lightly brown. Add the mushrooms, salt and pepper and thyme to the pan and cook, stirring often, for 2 to 3 minutes more. Add the wine: bring to a boil. When the alcohol burns, reduce heat to lowest setting, cover and let simmer until the pork is ready. Remove the pan's cover; add flour to the liquid until it thickens as desired. 7. Serve cutlets at once, with the sauce. ACCOMPANIMENTS: Potatoes, peas, red cabbage, fresh parsley and lemon wedge. EACH SERVING (3+1/2 ounces): 389 cals, 19% from fat, (8g total fat), 41g carbs, (7g fiber), 34g protein; 889mg sodium. Estimated by MasterCook. (ELF, MC, FS) Kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : This dish didn't taste like the schnitzel we remember from the Schnell Imbiss {Fast (Lunch) Food}in Germany but it was a very good breaded cutlet. Toasting the bread did the trick: both for color and flavor. Oven Schnitzel? Not really. But good in their own rights! Both use Butter Buds to replace the oil. Another thing to try is ground flax seed instead of Butter Buds. * Exported from MasterCook * Broccolini Or Baby Broccoli - Info Recipe By :Mann's Sunny Shores, Salinas, CA Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Valentine's Day Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 82 grams broccolini NUTRITION - Broccolini has similar nutritional value as broccoli, with a slightly sweeter taste. Serving size: 82 grams, about 6-stalks, or almost 3oz; about 1-cup if chopped. EACH SERVING: 35cals; 0 total fat; 6g carb (1g fiber); 3g protein; 25mg sodium; 270mg potassium; 60mg calcium; 0.7mg iron; 78mg Vit C; 1500-IU Vit A. Sold by the bunch: 2.5 servings per bunch: 7.25 ounces (about $4.00 per pound). DESCRIPTION - Broccolini has a sweet, delicate flavor with a subtle, peppery "edge", and the flavor is milder and sweeter when cooked. It is completely edible, from flower to stem, and it's texture is less fibrous than either broccoli or asparagus. PREPARATION -The stem does not need to be peeled before being eaten. This is a strikingly versatile vegetable with an endless range of culinary possibilities - and its elegant, slim stems and attractive flower add a sophisticated beauty to any meal presentation. STORAGE - Broccolini will stay fresher if kept clean and cold. Place vegetables in your refrigerator crisper. Set humidity control to "high". COOKING: Blanch - In shallow pan, bring 2 cups of water to boil and add Broccolini. Let boil for 1 to 2 minutes until Broccolini turns bright green; drain. Rinse immediately with cold water to stop the cooking process. Boil in plenty of salted water for about 4 minutes. Drain and serve at once. Saute with olive oil, yellow onions, and capers for an accompaniment to meat or seafood Microwave - Rinse Broccolini and place in a microwaveable bowl, cover. Microwave on "high" for 3-6 minutes Grill - First blanch Broccolini: drain. Brush with favorite seasoning and place on Grill. Tip: Wrap the flower in foil to prevent charring. Steam - In a steamer, bring water to boil, add Broccolini. Steam until Broccolini is tender, yet still crisp. Stir-fry Broccolini with a selection of other fresh vegetables, and add a ginger soy sauce for a light meal Add to: Couscous dishes, pastas, soups, tapas, chilled crudites, vegetable chilis, stews, quiches, macaroni and cheese, casseroles, crepes, salads and quick breads. Dip the Broccolini in a flour and beer batter and deep-fry for a crunchy appetizer (TM) Broccolini is a trademark of Mann Packing Co at www.broccoli.com MC from 1/99 - - - - - - - - - - - - - - - - - - - NOTES : If you're looking for something new and unusual, try broccolini! It is a cross between broccoli and Chinese kale. You'll find it's more tender than broccoli, so you can even eat the stalks. * Exported from MasterCook * Broiled Fish Cakes With Ginger And Cilantro Recipe By :Mark Bittman, New York Times News Service, Oct 12 1998* Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces baking potatoes Salt 1 1/2 pounds cod fillets or other white fish -- mild and delicate 1 tablespoon fresh ginger root -- minced 1/2 cup cilantro leaves -- minced -- plus more for garnish 1 fresh red chili pepper -- minced or dried red chili pepper -- minced -- or 1/4-teaspoon cayenne pepper -- or to taste Freshly ground black pepper 2 tablespoons peanut oil or other oil Lime wedges Boil potato in salted water to cover until it is tender but not mushy, 30 to 40 minutes. Meanwhile, place fish in a skillet that can later be covered. Add water to cover, salt the water, and bring to a boil over high heat. Cover, turn off heat, and set a timer for 10 minutes. After that time, use a slotted spoon to remove fish to a bowl. When potato is done, peel it and mash it with the fish. Add ginger, cilantro, hot pepper, and salt and pepper to taste. Work mixture with your hands until it is well blended. Shape into 8 burger-shaped patties. Preheat broiler; set rack about 4 inches from heat source. Brush patties on both sides with oil, then place on a nonstick baking sheet. Broil carefully, until nicely browned on top; turn and brown on the other side. Sprinkle with more cilantro. Serve hot with lime wedges. Yield: 4 servings. Approximate nutrition information per serving: 255 calories; 8g fat (28 percent calories from fat); 75mg cholesterol; 12g carbohydrate; 110mg sodium. *SOURCES: [as printed in the St. Louis Post-Dispatch ] mail from Pat Hanneman (kitpath@earthlink.net) Mark Bittman is co-author of JEAN-GEORGES: COOKING AT HOME WITH A FOUR-STAR CHEF by Jean-Georges Vongerichten with Mark Bittman (Broadway Books) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Salmon Recipe By :Frugal Gourmet Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 portions salmon -- (5-6oz.) * -- (hold flaps together with a toothpick) 3 tablespoon fresh lemon juice -- (usually 1 nice size lemon) 3 tablespoon soy sauce 1 tablespoon extra virgin olive oil -- (for the taste) 1 tablespoon dried dill weed -- (or to taste) (I usually serve 5-6 oz. portions of fish with a 4 oz. portion of a starch) *either fillet (have the salmon scaled) or steaks 1. About 3 hours prior to when you want to serve, wash and pat dry the salmon pieces; place in a single layer in a dish with a lid (I usually put in a Tupperware-type plastic container) 2. pour the lemon juice, soy sauce and then the oil over the fish; turn a couple of times to make sure all surfaces are covered by some of the marinade 3. sprinkle the dill on the flesh side of the fillet or either side of the steaks 4. cover and let marinade in the refrigerator for about 2 1/2 hours. 5. let sit on the counter for about 15 minutes while you pre-heat the broiler or grill 6. place in a broiler pan and broil for about 10-14 minutes per 1 inch thickness (turn and baste after about 8 minutes) or to your liking (I like it a little undercooked) 7. plate with a bit of sauce from the broiler pan. >From: "Bochner, Arnold" - - - - - - - - - - - - - - - - - - - NOTES : I have been using this recipe for ages, adopted from one of the Frugal Gormet's books (don't remember which one). Everyone who has tried it loves it!!! * Exported from MasterCook * Broiled Salmon With Cucumber Sour Cream Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salmon Sauce: 1 package nonfat sour cream 1 cucumber -- peeled and chopped 1 tablespoon dill weed Broil salmon at 400F for 4 per side. Add to the salmon after baked: 1 container of nonfat sour cream 1-2 cucumbers, peeled and chopped 1-2 tablespoons of dill weed I usually just throw the ingredients in without measuring so I hope these measurements are acceptable. I usually spray a cookie sheet with Pam and place salmon on sheet. Sprinkle some chopped dill on top of salmon before cooking. Preheat oven to 400F and cook salmon while making sauce. Sauce: Using 1-2 cucumbers (depending on how much you like cucumbers ... (I like them so a lot so I use 2). Peel and chop cucumbers. Chop some dill (a bunch?). Add to one container of nonfat sour cream (the small size container) with cucumbers and let sit for a while. When salmon is done cooking add sauce. I usually add a vegetable (broccoli) or something with color to add to the appearance. >From: "Linda Phifer" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bruschetta With Avocado And Green Onions Recipe By :Verdura by Viana La Place (William Morrow) Serving Size : 2 Preparation Time :0:10 Categories : Appetizers Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe avocado Lemon juice Salt 2 thick country bread slices 1 garlic clove -- peeled and halved Extra-virgin olive oil 2 green onions -- tops trimmed and thinly sliced This grilled bread, topped with avocado and green onions, is delicious. 1. Peel the avocado. Place it in a bowl and mash it coarsely with a fork, adding lemon juice and salt to taste. 2. Grill or lightly toast the bread. Rub with the cut sides of the garlic clove and drizzle with olive oil. 3. Mound the avocado mixture on top of the bread slices and sprinkle with green onions. Drizzle a few drops of olive oil over the top. PER SERVING: 271 calories, 6 grams protein, 32 grams carbohydrate, 15 grams fat, 47 percent calories as fat, 5.1 grams fiber, no cholesterol, 201 milligrams sodium. Valentine's 1999 Menu by Pam Smith O'Hara of the Miami Herald (ELF MC FS) kitpath@earthlink.net >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buckwheat Soba With Squash, Smoked Tofu And Basil Recipe By :Vegetable Heaven - Mollie Katzen Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon miso 1 1/2 cups hot water 2 teaspoons vegetable oil 2 cups onion -- sliced 1/2 teaspoon salt 2 1/2 cups butternut squash -- diced 1/2 pound soba noodles -- uncooked 1 cup smoked tofu 1/2 cup fresh basil leaves -- coarsely chopped red pepper flakes pumpkin seeds, roasted Combine the miso and hot water in a small bowl, and mash with a spoon until the miso is mostly dissolved. (It doesn't have to be perfectly smooth.) Set aside. Heat the oil in a large deep skillet or a saute pan over medium-high heat. When it is very hot, add the onion, and saute for about 5 minutes. Sprinkle in the salt, cover, and cook for about 10 more minutes over medium heat. Stir in the squash, cover again, and cook for 10 minutes longer, or until the squash is just tender. Meanwhile, put up a potful of water to boil for the soba. Stir the miso solution and tofu into the sauteed onion and squash. Turn the heat way down, cover, and let it simmer very quietly while you cook the soba according to the directions on the package. When the noodles are done to your liking, drain them thoroughly, transfer to a serving bowl, and pour the vegetable-miso mixture over the top. Toss with chopsticks or a large fork, adding the basil and red pepper flakes to taste as you go. Sprinkle the top with pumpkin seeds, and serve hot, warm, or at room temperature. Makes 4 servings NOTE: You can use pumpkin here instead of squash. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Walnut Bread Recipe By :Pillsbury Healthy Baking 1994 Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** Medium Loaf (1.5-lb) *** 3/4 cup water 1/2 cup buttermilk 3 cups bread flour 3 tablespoons sugar 3/4 teaspoon salt 1/2 cup chopped walnuts 2 1/2 teaspoons active dry yeast Note that the nuts are added immediately. 1. Place ingredients in pan in order recommended by the manufacturer (usually from wet to dry). 2. Select 1+1/2-lb loaf: regular, rapid, or timed-bake cycle; light or medium crust. 3. Bake and remove to cool. Makes 12 slices. EACH 170 cals, 4g fat. High altitude (3500 ft) adjustment: Increase water by 1+1/2 or 3 tablespoons and decrease yeast by 1/4 to 3/4 teaspoon. >from kitchen of Pat Hanneman 2/99 cross-listed daily-bread, eat-lf - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 French Bread Slice -- Cubed 2 Garlic Cloves -- Crushed 8 Cups Romaine Lettuce 1/3 Cup Parmesan Cheese -- Shaved 3 Tablespoons Water 3 Tablespoons Fresh Lemon Juice 2 Teaspoons Olive Oil 1 Teaspoon Dijon Mustard 1 Teaspoon Worcestershire Sauce 1 Teaspoon Anchovy Paste 1/2 Teaspoon Sugar 3 Garlic Cloves Preheat oven to 350F. Combine bread cubes and crushed garlic in a large zip-top plastic bag. Seal bag; shake to coat bread cubes. Turn bread cube mixture out onto a baking sheet; arrange bread cubes in a single layer. Bake at 350° for 15 minutes or until toasted. Combine bread cubes, lettuce, and cheese in a large bowl; set aside. Combine water and remaining ingredients in an electric blender; process until smooth. Poor over lettuce mixture; toss well. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Cod Recipe By :Jean Carper Serving Size : 4 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped 1 green pepper -- chopped 1 clove garlic -- minced 1 teaspoon butter 2 tomatoes -- seeded and chopped 1/2 cup dry red wine 1/4 teaspoon dried thyme 1/2 teaspoon cayenne pepper 4 5 oz. cod fillets 2 tablespoons lemon juice Saute the onion, green pepper and garlic in butter until tender. Add the tomatoes, wine, thyme and cayenne. Bring to a boil. Add the cod, reduce the heat, cover, and simmer for about 10 minutes ot until the fish flakes. Add the lemon juice before serving. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Onions #2 Recipe By :Millennium Cookbook (1998): Vegetarian Restaurant Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 yellow onions 1/2 cup dry white wine -- preferably nonalcoholic white wine or vegetable stock 1/2 teaspoon salt vegetable stock -- as needed Use as condiment or ingredient. For example, puree them to use in everything from salad dressings to stews. 1. Peel onions. Cut lengthwise into thin crescents. 2. In a medium nonstick skillet, combine all the ingredients. Bring to a boil, reduce heat and simmer until all the liquid is evaporated, about 15 minutes, stirring often. 3. continue cooking over low heat, stirring frequently to prevent scorching, until the onions are very soft and a light caramel brown. about 15 to 20 minutes. 4. Let cool and store in an airtight container in the refrigerator for up to 4 days, or freeze. MAKES 2 cups: each 1/4-cup serving 46 calories (0% from fat), 1g protein, 7g carbs, 635 mg sodium, 1 g fiber. Analysis by publisher. REF: Eric Tucker and John Westerdahl (1998) The Millennium Cookbook. (Ten Speed Press). >(ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Onions #3 Recipe By :kitpath@earthlink.net 2/99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- red onions -- pinch of salt broth -- or carrot juice balsamic vinegar pepper red pepper -- optional honey Butter Buds(r) -- optional Our version: red onions, sprayed nonstick skillet (big, spread the onions out). Pinch of salt help them to sweat. Low heat. Add a little broth and/or carrot juice - not too much liquid - don't want to stew the onions but don't want to burn them either. When done, I splash on balsamic vinegar, pepper, red pepper (optional), honey. Taste: sometimes I add a sprinkle of butter buds. Chill. Let them steep in the fridge. Serve 1/4-cup condiment with grilled portobellas or with chicken. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Raisin Salad #2 Recipe By :from JELL-O Sugar free Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package gelatin powder with aspartame -- (Jello Orange) (sugar free) 3/4 Cup Boiling water 2 Tablespoons Raisins 1/2 Cup orange juice -- Cold Ice cubes 1/2 Cup Shredded carrots Completely dissolve gelatin in boiling water. Stir in raisins. Combine juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir until slightly thickened. remove any unmelted ice. Stir in carrots. Spoon into individual dishes or small serving bowl. Refrigerate until firm, about 2 hours. DIABETIC EXCHANGE (per serving): 1/2 fruit 40 calorie, 65mg sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein. WW Points = 1 >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : MC did not have Jello in the ingredients list and the closest could come was gelatin powder with aspartame. MC changes made by hdeacey@sympatico.ca * Exported from MasterCook * Carrots With Marsala Recipe By :365 Easy Italian Recipes Serving Size : 4 Preparation Time :0:05 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs carrots -- peeled 1 1/2 cup chicken stock 1/4 tsp salt 1/8 tsp pepper 1 1/2 tbsps sugar 1/4 cup Marsala wine Cut carrots into 1/2" slices. In frying pan, combine carrots with 3/4 cup stock, salt, and pepper. Cover tightly and cook, shaking pan several times, over medium heat 3 min. or until stock is almost evaporated. Add another 3/4 cup stock, cover, and cooks as above. Sprinkle sugar over carrots and cook, stirring, 2 min., or until carrots begin to brown. Add Marsala or sherry and cook, stirring occasionally, until wine evaporates to a glaze, 2-3 min. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chanterelle Stroganoff Recipe By :Veggie Life, March 1995, pg 52 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Onion -- Minced 1 Clove Garlic -- Sliced 1 Whole Carrot -- Grated 1 Green Bell Pepper -- Minced 1 tablespoon Olive Oil 1/2 Lb Fresh Chanterelle Mushrooms 1/2 Lb Fresh Cremini Mushrooms 1 tablespoon Fresh Dill -- Chop Or 1 Tsp Dried 1 Tsp Nutmeg 1 Tsp Paprika -- Or Red Chili Powder 3 1/2 tablespoon Whole-Wheat Flour 1/4 cup Dry White Wine 1 cup Lowfat Yogurt -- Room Temp, 1 Lb Fettuccine -- Cooked Fresh Chives -- Or Parsley, Garnish In a large skillet, saute onion, garlic, carrot, and green pepper in oil. Stir and cook over med heat for 5 minutes, or until onions turn translucent. Stir in mushrooms, dill, nutmeg, and paprika (or chili) and cook, stirring, for 5 minutes, stirring constantly. Gradually add wine and continue cooking until a thick sauce forms. Reduce heat and fold in yogurt. Cook, stirring, until stroganoff is heated through. Serve over fettuccine, garnished with chives. Makes 4 - 6 servings. LACTO According to magazine Per Serving: Cal 196; Fat 3g; Carb 30g; Fib 3g; Pro 8g; Sod 44mg; CFF 14% This was quite good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Thank you, thank you, thank you! I subbed portobellos because they were on sale, but this was really, really good! [Gayle Smith ] Cal 484.9 Fat 5g Carb 96.3g Fib 8.1g Pro 17.2g Sod 136mg CFF 8.9% * Exported from MasterCook * Cheese Sauce Recipe By :Unkown Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Skim milk 2 tablespoons Flour 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/2 cup reduced fat cheddar cheese Heat milk on high about 15 seconds. Mix flour with a small amount of cold water to make a smooth paste and stir paste into milk with wire ship. Cook on high stirring every 30 seconds until mixture is smooth and thickened. Stirring is important to keep thickener mixed with milk or it will cook on the bottom of your container. Stir in cheese and cook 1 additional minute. Cover and let rest 3-4 minutes to carry over cook and finish melting the cheese. Do not micro on high until cheese is completely melted as it may curdle. Makes 1 cup 1/2 cup = 1/3 bread exchange 1/2 milk exchange 1/2 meat-fat exchange Per serving 115 calories, 11 g carbohydrate, 9 g protein 4 g fat >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Chili Mac Recipe By :FatFree Mailing List #37, 2/96 (Revised slightly) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Macaroni & Cheese Dinner (Kraft) 1 1/2 cups elbow macaroni 15 ounces chili beans with spices, canned 14 1/2 ounces tomatoes (pasta style), canned 1 bell pepper -- coarsely chopped 1 onion -- coarsely chopped Cook the macaroni from the box and the additional macaroni. Meanwhile, saute the onion and green pepper in water. Add tomatoes and beans and heat through. Sprinkle the cheese powder over drained macaroni in a big bowl. Stir to coat. Mix in the hot bean mixture and stir well. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Clafouti Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 1/2 Ounces Cherries In Syrup -- Pitted Vegetable Cooking Spray 2 2/3 Cups 2% Low-Fat Milk 3/4 Cup All-Purpose Flour 1/2 Cup Sugar 2 Tablespoons Vanilla Extract 1/4 Teaspoon Salt 1 Large Egg 1 Large Egg White 1/4 Cup Sugar 1 Tablespoon Powdered Sugar 2 2/3 Cups Vanilla Frozen Yogurt, Low-Fat Preheat oven to 375 F. Place cherries in an 8-inch square baking dish or deep-dish quiche dish coated with cooking spray; set aside. Combine milk and next 6 ingredients (milk through egg white); stir well with a whisk. Pour over cherries; sprinkle with 1/4 cup sugar. Bake at 375 F for 1 hour and 55 minutes or until set. Dust with powdered sugar. Server warm; top each serving with 1/3 cup frozen yogurt. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Yogurt Parfaits Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Margarine 2 Tablespoons Chopped Pecans 8 Vanilla Wafer Cookies -- Coarsely Crushed 1/2 Teaspoon Ground Cinnamon 20 Ounces Cherry Pie Filling -- Reduced Calorie 32 Ounces Vanilla Low-Fat Yogurt Melt margarine in a small skillet over low heat; add pecans, and cook 3 minutes or until toasted, stirring frequently. Remove from heat; stir in vanilla wafers and cinnamon. Set aside. Spoon 2 tablespoons pie filling into each of the 8 parfait glasses; top each with 1/4 cup yogurt and 1 1/2 teaspoons crumb mixture. Repeat layers. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Vegetables With Light And Creamy Cheese Sauce Recipe By :Fast & Healthy Magazine Jan/Feb 1998 (5 Points) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Chicken & Vegetables 1/2 pound red potatoes -- cut in 1/2" pieces 3 cups broccoli florets -- fresh 3 cups cauliflower flowerets -- fresh 3 boneless skinless chicken breast halves -- cut into 1" pieces 1/8 teaspoon salt Sauce 1 1/4 cups skim milk 5 teaspoons cornstarch 1/2 teaspoon salt 1/4 teaspoon nutmeg 3 ounces cheddar cheese, lowfat -- cut into 1/2 in pcs 1 Dash cayenne pepper -- if desired In Dutch oven, bring 2 cups water to a boil. Add potatoes, broccoli and cauliflower; return to a boil. Reduce heat to medium; cover and cook 6 to 8 minutes or until potatoes are tender, stirring once. Meanwhile, spray medium nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Sprinkle chicken with 1/8 teaspoon salt. Add chicken to skillet; cook and stir 6 to 8 minutes or until no longer pink. Drain vegetable; place on serving platter. Arrange chicken evening over vegetables. Cover with foil to keep warm. In small bowl, combine milk, cornstarch, 1/2 teaspoon salt and nutmeg; blend well. Add to drippings in skillet; cook and stir over medium high heat until thickened. Remove from heat stir in cheese spread and ground red pepper until cheese spread is completely melted. Pour over chicken and vegetables. 4 servings >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : (The Nutrition Information is from the magazine) * Exported from MasterCook * Chicken Cordon Bleu #3 Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Ounces Skinless Boneless Chicken Breast 1/4 Teaspoon Pepper 2 Ounces Ham Slices, Extra Lean 3/4 Cup Shredded Nonfat Mozzarella Cheese 1/2 Cup Corn Flake Crumbs 1/2 Teaspoon Paprika 1/4 Teaspoon Garlic Powder 1/3 Cup Skim Milk Vegetable Cooking Spray Preheat oven to 350°. Place each piece of chicken between 2 sheets of heavy-duty plastic wrap. Flatten to 1/4 inch thickness using a meat mallet or rolling pin. Sprinkle pepper over chicken, and top each breast half with a piece of ham and 3 tablespoons cheese. Roll up jelly-roll fashion; tuck in sides, and secure each roll with wooden picks. Combine crushed cornflakes, paprika, and garlic powder in a shallow dish. Dip each chicken roll in milk, dredge in cornflake mixture, and place in an 11X7 inch baking dish coated with cooking spray. Bake at 350° for 30 minutes or until don. Discard wooden picks. >>From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Curry With Bok Choy And Winter Squash Recipe By :Hanneman, Riverside, CA 1999 Serving Size : 2 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Indian Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***Pasta/Rice Sauce*** 8 ounces golden nugget squash -- scrubbed 4 ounces chicken breast meat -- trimmed and cubed salt and black pepper non-stick cooking spray 2 cloves garlic -- minced 1/2 teaspoon madras curry powder 1 pinch dried oregano 1 pinch red pepper flakes 1/8 teaspoon dark sesame oil -- for aroma 6 ounces bok choy -- rinsed and chopped 1 teaspoon cornstarch -- dissolved in 1 cup strong chicken broth 1 teaspoon low-sodium soy sauce 1/2 cup coconut milk, light 2 tablespoons unsalted peanuts, dry-roasted 2 tablespoons chopped fresh cilantro 4 3/8 ounces spinach and barley pasta -- cooked Game plan: cook squash. Saute chicken with garlic; add bok choy and saute. Add seasonings. Add the spoonfuls of cooked squash. Make the gravy. Serve on cooked pasta or rice. 1. Cook whole squash as directed, in conventional oven or microwave. Allow to cool 2-4 minutes. Remove seeds and strands. Remove spoonfuls of the pulp from rind. Set aside. 2. Heat a 3-quart nonstick saucepan over moderately high heat. Spray. Season the chicken with salt and pepper. Brown the chicken with garlic, shaking the pan often, for about 6 minutes. Add the seasonings and stir to coat the chicken and warm the spice. 3. Add the sesame oil to the pan and saute the bok choy until bright green -- crisp tender. Add the spoonfuls of cooked squash. 4. Make the sauce: add the cornstarch-broth solution. Heat, stirring, until slightly thickened. Add the coconut milk and bring just to a boil. Reduce heat to simmer 1 to 2 minutes. Taste and adjust seasonings, including curry to taste. Add peanuts and cilantro leaves. Serve on cooked pasta or rice. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Have you tried the new pastas? The ones made from grains other than wheat? We served this sauce with spinach barley noodles: came in a 4-serving package. The noodles cooked faster than expected. Good flavor! The pasta went well with this sauce. Recipe from kitpath@earthlink.net to elf 2/99 EACH: 440 cals, 21%cff, (10g fat), 66g carbs, (12g fiber), 25g protein (MC-estimate). * Exported from MasterCook * Chickpea And Pasta Soup Recipe By :Robin Webb in Diabetes Forecast Magazine, February 1999 Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 7 garlic cloves 2 tablespoons minced rosemary 2 cups crushed tomatoes 2 cups low-fat & low-sodium chicken broth 1 cup cooked chickpeas 1 cup cooked elbow macaroni fresh ground pepper and salt -- to taste Preparation time: 15 minutes 6 Servings/Serving Size: 1 cup Heat the oil in a large stockpot over medium heat. Add the garlic and saute for 3 minutes. Add the rosemary and saute for 2 minutes. Add the crushed tomatoes and simmer for 15 minutes. Add the broth and beans and simmer for 10 Soup minutes. Add the macaroni and simmer for 5 minutes. Season with pepper and salt. Nutrition Facts Serving Size 1/2 cup Starch Exchange 1 1/2 Monounsaturated Fat Exchange 1/2 Amount per serving Calories 144 Calories from fat 36 Total Fat 4 grams Saturated Fat 1 gram Cholesterol 0 milligrams SodIum 303 milligrams Total Carbohydrate 23 grams Dietary Fiber 4 grams Sugars 7 grams Protein 6 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Choco Lowfat Muffins #2 Recipe By :Hershey's, Light & Luscious Desserts Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cakes & Frostings Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups all-purpose flour 1/2 Cup turbinado sugar and Succant 1/4 Cup unsweetened cocoa powder --regular or European style 2 Teaspoons baking powder 1 Teaspoon baking soda 1/2 Teaspoon salt 2/3 Cup nonfat vanilla yogurt 2/3 Cup soy milk 1/2 Teaspoon vanilla extract 1/4 Cup semi-sweet chocolate chips - my addition Preheat oven to 400 degrees; line muffin cups with paper baking cups. In a medium bowl, stir together the flour, sugar, cocoa, baking powder, baking soda and salt. Stir in the yogurt, milk and vanilla extract and chocolate chips just until combined. Do not beat. Fill the muffin cups 2/3 full with batter. Bake for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Cool slightly in the pans on wire racks. Remove from the pans. Serve warm. Cover and store at room temperature, or freeze in an airtight container for longer storage. Penny Halsey (ATBN65B). Nutrition Analysis (without the chocolate chips): 100 calories, 2g protein, 22g carbohydrate, 1g fat, 0mg cholesterol, 200mg sodium. My changes: I use whole wheat flour I use turbinado sugar and Sucanat and only use 1/2 cup I use fatfree yogurt and soy milk I bake them in muffin top tins for 20 minutes. It makes 7 and they're like a soft cookie. Cut in half, if desired - each one is a double serving size. >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : Here is one of my favorites. For any of you who laughed yourself silly over the Seinfeld episode with the muffin tops, doubly enjoy this! :) * Exported from MasterCook * Chocolate Banana Pate Recipe By :Weight Watcher's Complete Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 envelope unflavored gelatin 1/4 cup unsweetened cocoa powder 1/4 cup granulated sugar 1 tablespoon honey 2 medium bananas -- ripe 3/4 cup plain nonfat yogurt 2 teaspoons vanilla extract 1 cup whipped topping 2 1/4 cups raspberries -- fresh or thawed frozen 1 tablespoon cornstarch 1/3 cup pineapple juice 1. Line an 8" loaf pan with aluminum foil; set aside. In small saucepan, sprinkle gelatin over 1/2 cup cold water; let stand 2 minutes. Stir in cocoa, 2 tablespoons of the sugar and the honey; cook, stirring constantly, 4-5 minutes, until gelatin is dissolved. Remove from heat; let cool. 2. In medium bowl, mash bananas until very smooth. Stir in yogurt, gelatin mixture and vanilla; gently fold in whipped topping. Spoon into prepared pan and freeze until firm, about 8 hours. 3. Meanwhile, in small saucepan, combine raspberries and the remaining 2 tablespoons sugar; bring to a boil, stirring to crush berries. In small bowl, dissolve cornstarch in pineapple juice. Add to saucepan; stir to mix well. Cook 30-40 seconds, until thick. Strain through a fine mesh sieve; cool completely. 4. To serve, remove pate from pan; peel off foil. Cut into 1/2"-thick slices; serve with raspberry sauce. PER SERVING: 136 Calories, 3 g Protein, 3 g Fat, 20 mg Sodium, 0 mg Cholesterol; exchanges 1 Fruit, 80 Optional Calories >From Weight Watcher's Complete Cookbook & Program Basics ~ Weight Watchers International (1994) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Special Dessert for Chocolate Lovers * Exported from MasterCook * Chocolate Chip Cocoa Bars With Applesauce Recipe By :Prevention Magazine (Rodall Press) 1998 Serving Size : 15 Preparation Time :1:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 2/3 cup unsweetened cocoa powder 1 large egg 3 large egg whites 1 teaspoon instant coffee -- dissolved in 1 teaspoon hot water 1 teaspoon vanilla extract 1/2 cup drained unsweetened applesauce 1 3/4 cups sugar 4 ounces miniature chocolate chips -- preferably semisweet chocolate Tip: Drain applesauce in a sieve lined with a paper coffee filter; or use a yogurt drainer. Do not substitute egg replacer or self-rising flour. 1. Preheat oven to 350F degrees. In a medium bowl, whisk together flour and cocoa. Set aside. 2. In a large mixing bowl, whisk egg and egg whites until combined. Add dissolved coffee, vanilla and applesauce, and stir until combined. Add sugar and stir until dissolved. Fold in flour mixture and chocolate chips until dry ingredients are just moistened. 3. Pour batter into a lightly sprayed 8x13 inch pan and bake for 30 minutes. Cool on a rack and cut into 2x2-inch squares. About 15 servings. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Espresso Cake Recipe By :Life Network, Canadian Cable TV Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup semi-sweet chocolate chips -- (125 mL) 1/4 cup espresso or strong brewed coffee -- (50 mL) 2 eggs -- separated 3/4 cup granulated sugar -- (175 mL) 3/4 cup lowfat evaporated milk -- (2%) 1/2 cup cocoa -- (125 mL) 3 tablespoon. all-purpose flour -- (45 mL) 1 tsp. vanilla extract -- (5 mL) 3 tablespoon. granulated sugar -- (45 mL) 1 1/2 cups frozen raspberries -- (375 mL) Serves 10 to 12; Preheat oven to 350 F (180 C); 8 inch (2 L) springform pan sprayed with vegetable spray. Melt chocolate chips with coffee; stir until smooth. Allow to cool. In a large bowl, beat together egg yolks, 3/4 cup (175 mL) sugar, evaporated milk, cocoa, flour and vanilla until smooth. Beat in chocolate-coffee mixture. With an electric mixer in a separate bowl, beat egg whites until soft peaks form. Gradually add 3 tbsp. (45 mL) sugar and continue beating until stiff peaks form. Stir one-quarter of egg whites into chocolate batter. Gently fold in remaining egg whites. Spoon into prepared pan. Bake 30 to 35 minutes or until cake is set at the centre. Chill before serving. Puree raspberries in a blender or food processor. Serve sliced cake in a pool of raspberry sauce. Per serving: Calories 136; Protein 3 g; Fat, total 4 g; Fat, saturated 2.0 g; Carbohydrates 24 g; Sodium 29 mg; Cholesterol 37 mg; Fiber 2 g. Additional air dates: 2/4/99 10:00pm ET Note: for people who don't use coffee, Rose Reisman suggested replacing the quarter-cup espresso or coffee with either hot chocolate (which would increase the fat content) or with water. Of course, then it would just be a chocolate cake. http://www.lifenetwork.ca/past.asp?ShowID=101 >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The Life Network on Canadian cable TV carries a show called Lighten Up! which is hosted by Rose Reisman, a local expert on nutritional lowered-fat recipes. * Exported from MasterCook * Chocolate Mousse Pie Recipe By :Weight Watcher's Complete Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Theme: Valentine's Day Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1/4 teaspoon salt 1/8 teaspoon baking powder 1/2 cup reduced-calorie tub margarine 1 teaspoon unflavored gelatin 2 tablespoons boiling water 1/3 cup granulated sugar 1/3 cup unsweetened cocoa powder 1 cup evaporated skimmed milk -- well chilled 1 1/2 teaspoons vanilla extract 1 cup whipped topping 1 tablespoon confectioners sugar 1/2 teaspoon rum extract Unsweetened cocoa powder -- optional garnish 1.To prepare pie crust, in medium bowl, stir together 1 1/3 cups of the flour, the salt and the baking powder. With 2 knives or pastry blender, cut in margarine until mixture resembles coarse crumbs. With fork, stir in 2-3 tablespoons water until mixture forms a soft dough. Gather dough into a ball. 2. Preheat oven to 350F. Sprinkle work surface with the remaining flour. On floured surface, roll dough into a 12" circle. Fit into a 10" pie plate, fluting edges. Line crust with foil; fill with pie weights or dried beans. 3. Bake crust 10 minutes; remove foil and weights. Bake 12-15 minutes longer, until golden; set aside. To prepare filling, in small bowl, sprinkle gelatin over 1 tablespoon cold water; let stand 1 minute. Add boiling water, stirring until gelatin is dissolved. Let stand 5 minutes. 4. In another small bowl, stir together sugar and cocoa. With mixer on medium speed, beat in milk and vanilla; increase speed to high and beat, scraping sides of bowl occasionally, until stiff. Add gelatin; beat until blended. Pour into pastry shell. 5. Refrigerate at least 2 hours. 6. To serve, gently stir together whipped topping, confectioners sugar and rum extract. Spread on top of pie. Sprinkle with cocoa powder, if desired. PER SERVING (1/8th): 237 Calories, 6 g Protein, 9 g Fat, 35 g Carbohydrate, 224 mg Sodium, 1 mg Cholesterol; exchanges 1/4 Milk, 1 1/2 Fat, 1 Bread, 70 Optional Calories Recipe from The Weight Watcher's Complete Cookbook & Program Basics ~ Weight Watchers International (1994) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Special Dessert for Chocolate Lovers * Exported from MasterCook * Chocolate Pudding, Home Alone Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons Sugar 2 Tablespoons Cocoa Powder 1 Tablespoon Cornstarch 3/4 Cup Lowfat 2% Milk 1/4 Teaspoon Vanilla Extract Combine sugar, cocoa, and cornstarch in a 1-quart glass measuring bowl, and stir well. Gradually add milk, stiring with a whisk. Microwave milk mixture at High for 1 1/2 minutes, and stir well. Microwave at Medum-High (70%) for 1 1/2 minutes or until mixture is thick. Add the vanilla extract, and stir well with a whisk. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Sweetheart Cake Recipe By :Delicious Magazine, Feb 1998 Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached white flour 1/3 cup unsweetened Dutch cocoa powder -- Plus 1 tablespoon unsweetened Dutch cocoa powder 2 tablespoons maple sugar -- or Sucanat 1 1/2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon sea salt 1 teaspoon ground cinnamon 1/2 cup vanilla soy milk 1/2 cup water 2 tablespoons canola oil 1/2 cup raspberry seedless all-fruit jam 1/3 cup maple syrup -- plus 1 tablespoon maple syrup 1 tablespoon pure vanilla extract 1 teaspoon almond extract 1 tablespoon apple cider vinegar 1 cup Ultimate Chocolate Sauce -- see recipe 2 cups fresh or frozen raspberries nonstick cooking spray Makes 1 9-inch heart-shaped cake PREP TIME: 25 minutes BAKING TIME: 25 minutes FREEZING TIME: 30 minutes 1. Preheat oven to 350F. Lightly coat a 9-inch heart-shaped pan with oil or nonstick spray. Sift flour, cocoa powder, sweetener, baking powder, baking soda, sea salt and cinnamon into a medium bowl and stir with a wire whisk to mix. 2. Measure soy milk, water, canola oil, 3 tablespoons jam, maple syrup, extracts and vinegar into blender and blend on high speed one minute, until smooth and foamy. 3. Add liquid ingredients to dry ingredients and whisk until batter is smooth. Pour batter into prepared cake pan and bake on center rack of oven until cake is set, about 25 minutes. The sides of the cake will pull away from the pan and the surface of the cake will spring back when pressed lightly. 4. Cool cake in the baking pan on a wire rack for 10 minutes, then turn the cake out of the pan to cool completely on a wire rack. Wrap cooled cake in plastic wrap and freeze 30 minutes. 5. Spread top of cake with a thin layer of jam, then gently spread a 2-inch border of chocolate sauce around outer edge and down the sides. Smooth with a rubber spatula and arrange raspberries around the edge of the cake. Refrigerate to set. Variations: To create a Black Forest Cake, substitute cherry jam and fresh cherries. Or, for a nutty variation, simply sprinkle the top with your favorite toasted nuts. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a head start on your Valentine Day's dessert. This cake sounds wonderful. And I'll just bet the chocolate sauce is to die for! I want to try it on fruit or frozen yogurt. Yum... Note that these recipes are not only lowfat, but also free of refined sugars. You can find maple sugar or Sucanat (dehydrated sugar cane) in health food stores. If you prefer to use white sugar for the maple sugar, use 3 tbsp. We could double this recipe and bake half in a round and half in a square pan. Then cut the round cake in half and "glue" it next to the square cake (positioned like a diamond) to make our own heart shape. I used to do this before heart-shaped pans were available. * Exported from MasterCook * Chocolate Swirl Cheesecake Recipe By :Carol Ritchey Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup crushed chocolate graham cracker crumbs 12 Oz. fat-free cream cheese -- softened 4 Oz. reduced-fat cream cheese -- softened 1/2 Cup sugar -- ???? 3/4 C Egg Substitute Equivalent To 3 Eggs 8 Oz. nonfat or light sour cream 1 Tsp. vanilla extract 1/3 Cup unsweetened cocoa powder 1/4 Cup fat-free caramel apple dip -- ?? Preheat oven to 325F. Spray a 9-inch springform or 9-inch round cake pan with vegetable oil spray. If using cake pan, line bottom with cooking parchment or wax paper and spray again. Sprinkle graham cracker crumbs on bottom of pan. Set aside. In a large mixing bowl, beat cream cheeses and sugar on medium-high setting until light and fluffy, about 3 minutes. Add egg substitute and beat on medium setting until mixed in. Add sour cream and vanilla. Beat on medium setting until smooth, about 30 seconds. Remove 1 cup batter and set aside. Stir cocoa powder into remaining batter and beat on medium setting for 30 seconds, or until mixed in. Pour half the chocolate batter into springform pan (no need to spread over bottom of pan). Pour half the reserved white batter on chocolate batter. Spoon half the caramel apple dip onto white batter. Pour remaining chocolate batter into pan. Drop spoonfuls of remaining white batter onto chocolate batter in a circular pattern. Spoon remaining caramel apple dip on top. Gently shake pan back and forth to distribute batter evenly. With a sharp knife, lightly swirl batter using small circular motions in a clockwise direction. (Don't over-swirl or you'll have no pattern.) Bake for 55 minutes, or until center is just set. Put pan on a cooling rack and let cool for 1 hour. Refrigerate for at least 3 hours. Run a knife along inside of pan. Release side of springform pan or invert cake pan onto a plate. Recipe source: The New American Heart Association Cookbook, 25th Anniversary Edition (Times Books, 1998, $30) (Air Date: January 30, 1999) >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : Carol Ritchey is a local chef in Arlington, TX and has a program on the local news station called Cookin' with Carol. She has low-fat recipes on her web site. http://www.flash.net/~rkrcwc/cwchome.htm * Exported from MasterCook * Chocolate Tofu Pie Recipe By :unknown, adapted by Jenny Herl Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 graham cracker crust from scratch 20 ounces Mori-nu lite firm tofu 8 ounces semisweet chocolate chips reserve 1 tablespoon for garnish 1 cup honey 1/4 cup brown sugar 1 teaspoon vanilla extract Whipped topping optional Melt chocolate chips in double boiler or microwave. Place tofu honey, sugar and extract in food processor or blender. Use pulse button and pour melted chocolate while machine is running. Blend until smooth. Pour into pie crust. Sprinkle with reserved chocolate chips and chill one hour. Posted to rec.food.veg.cooking by "judy" on Wed, 16 Sep 1998 >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : 395 Cal, 10.8 g fat (23% cff), 7.4 g protein * Exported from MasterCook * Chocolate Tofu Pudding, Nancy's Recipe By :Nancy Jace, Waukesha, Wisconsin Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Theme: Valentine's Day Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lowfat soft tofu 1/3 cup Equal sweetener 1 teaspoon vanilla extract 2 tablespoons unsweetened cocoa powder Combine all ingredients in a blender and blend until smooth. Refrigerate until ready to serve. Makes 4 servings. EACH 69 cals, 1g fat (14% cff) Nancy Jace, Waukesha, sent recipes for low-carbohydrate dessert. Jace wrote: "I, too, was on a low-carb diet and came up with a great tofu pudding. It is very tasty and hits the spot." Milwaukee Journal Sentinel. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Walnut Baklava Recipe By :Weight Watcher's Complete Cookbook Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Mediterranean Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces walnuts -- toasted and diced 3/4 cup dark raisins 1/4 cup granulated sugar 2 ounces semisweet chocolate -- chopped into small pieces 12 ounces phyllo dough -- approximately eighteen sheets -- thawed if frozen 1/2 cup unsalted diet margarine -- melted 1/4 cup honey 1. Spray a 13 x 9" baking pan with nonstick cooking spray; set aside. 2. In medium bowl, combine oven toasted walnuts, raisins, sugar and chocolate; set aside. 3. On wax paper, stack phyllo sheets and trim into 13 x 9" rectangle. Cover phyllo stack with wax paper and a damp kitchen towel. With serrated knife, cut phyllo trimmings into 1/2" pieces. Place trimmings in large bowl; toss with hands to separate into pieces; cover with plastic wrap. Set aside. 4. Preheat oven to 300F degrees. Place one sheet of phyllo into bottom of prepared pan; brush with 1 teaspoon margarine. Layer with three more sheets of phyllo, brushing each with 1 teaspoon margarine; sprinkle top sheet with 1/2 cup nut mixture. 5. Place one sheet of phyllo on top of nut mixture; brush with 1 teaspoon margarine. Repeat layering with three more sheets, brushing each sheet with 1 teaspoon margarine. Sprinkle 1/2 cup nut mixture over top layer. Repeat layering phyllo, margarine and nut mixture two more times, ending with nut mixture. 6. Top nut mixture with two remaining sheets of phyllo, brushing each one with 1 teaspoon margarine. Top with reserved phyllo trimmings; drizzle with remaining 2 tablespoons margarine. Bake 1 hour 20 minutes, or until golden. Remove pan to rack. 7. In small saucepan, heat honey until very hot but not boiling. Drizzle honey over hot baklava. Cool on rack. Cover and store in refrigerator. EACH SERVING PROVIDES: 1 Fat, 1/4 Fruit, 1/4 Protein, 1/2 Bread, 30 Optional Calories (113 cals, 4.4 g fat or 33%cff) TIP ---- Toasting Nuts : When a recipe calls for nuts, toast them first (the flavor becomes more intense). Simply spread nuts on a baking sheet and place in a 350F oven; stir occasionally and remove when nuts are golden brown. If you'd rather not heat up the oven, toast them in a nonstick skillet--stirring and shaking the pan often--for about 5 minutes, or heat them in a toaster oven. Recipe from The Weight Watcher's Complete Cookbook & Program Basics ~ Weight Watchers International (1994) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Special Dessert for Chocolate Lovers