* Exported from MasterCook * Chunky Vegetarian Chili Recipe By :Taste Of Home Magazine Serving Size : 12 Preparation Time :0:15 Categories : Chilis Eat-Lf Mailing List Low Fat Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1/2 cup bell pepper -- chopped 1/2 cup onion -- chopped 3 cloves garlic -- minced 29 ounces stewed tomatoes 15 ounces red kidney beans -- undrained 16 ounces pinto beans -- undrained 2 cups frozen corn -- thawed 1 cup water 1 cup long-grain rice 3 tablespoons chili powder 2 teaspoons salt 1 1/2 teaspoons cumin 1 teaspoon black pepper 1. In a large saucepan, heat oil over medium heat. Add bell peppers, onions, and garlic. Cook until tender. 2. Stir in stewed tomatoes, beans, corn, water, rice, chili powder, salt, cumin, and black pepper; bring to a boil. 3. Reduce heat; cover and simmer for 25-30 minutes or until rice is cooked, stirring occasionally. Posted to RecipeLu by "Christopher E. Eaves" on Aug 31, 98. Lu's Notes: Used Italian bean mix from bulk barn. Soaked ~ 4 hours, then added to chili. Added 1/2 cup chopped spinach. Needed 56oz Tomatoes, pureed as beans were not 100% soaked rehydrated and absorbed a lot of the liquid. Yield: 5 - 1 1/2 cup servings. This was a very popular item. Froze it in 1 1/2 cup serving sizes. Reheated very well. NOTES : Reheating instructions: Remove from freezer bag or container, place in large bowl and defrost in fridge or microwave. If reheating in pot, add 1/4 cup water and stir. Heat over low heat until heated through. Add more water as necessary. If using microwave, water should not be required. >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : This chili has only 4.4% CFF, freezes well and tastes just great ! * Exported from MasterCook * Citrus Broiled Alaska Salmon Recipe By :Alaska Seafood Marketing Institute Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 oranges 4 Alaska salmon fillets -- (4 to 6 oz. each) salt 1 teaspoon red wine vinegar 1/4 cup sliced green onions 1 teaspoon cracked black pepper Slice peel and pith from oranges; slice crosswise into 1/4 inch rounds. Season salmon fillets with salt. Broil fillets, 4 to 6 inches from heat, allowing 10 minutes per inch of thickness, measured at thickest part. Remove fillets just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top, and sprinkle with green onions and cracked pepper. Broil 1 minute longer. >From the Alaska Seafood Marketing Institute. >From: BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Herb Sauce For Fish Recipe By :Linda Frazer (Ed), Low Fat Sauces (1997) Whitecap Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lemon -- juice and peel 1/2 cup Chardonnay or white wine 4 ginger root slices -- nickle-size salt and pepper 1 dash ground coriander seed or Five-spice blend 2 teaspoons cornstarch 1 tablespoon water 2 tablespoons fresh herbs -- snipped slivered almonds or toasted sunflower seeds -- optional If you want to remove the ginger before serving, leave the slices whole. Otherwise sliced ginger may be julienned or minced. Cut the lemon rind into julienne strips and put into a large saucepan (non-reactive) together with the lemon juice (without seeds), wine and ginger. Season to taste with salt, pepper and coriander seed or preferred spice. Simmer uncovered for about 5 minutes. Blend cornstarch with water. Add to the saucepan and simmer until clear. Stir in the herbs and nuts/seeds (if using) immediately before serving. HERBS: Thyme, dill, cilantro, or tarragon. CITRUS: lemon, orange, lime, grapefruit. Sauce is suitable for fish, fish cakes, crepes, chicken, vegetables, rice and pasta. Add butterbuds for a richer flavor. 62 cals (4% from fat); with 2 tsp almonds, 80 cals (30% cff) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : More a reminder than a recipe, here's a basic clear sauce for fish that I've used with other dishes too. * Exported from MasterCook * Cold Soba Noodles Recipe By :"Karen Lim" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- soba (green tea noodles) nori scallions Japanese dipping sauce Japanese pepper flakes I like to top my cold soba (Japanese green tea noodles) with sliced scallions and thin strips of nori (seaweed). They add a little "crunch" to the dish. I usually serve Cold Soba by placing a sushi mat on top of a rectangular dish (to collect water from melting ice) and placing loads of ice cubes on top of the mat. Layer the noodles on top of the ice and place chopped scallions and seaweed on top. Everyone gets a dish of the cold sauce with more chopped scallions in it and some Japanese pepper flakes for those who like it spicy. Sometimes I have raw quail's eggs and slices of ham to put in the sauce for some guests. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Confetti Rice Primavera Recipe By :Steven Petusevsky for Melissa's 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil 2 teaspoons sesame oil 1/2 cup chopped carrots 1/2 cup chopped celery 1/2 cup chopped red bell pepper 1/2 cup peeled and chopped jicama 1 cup sliced fresh mushrooms 1 cup diced cabbage 2 teaspoons minced fresh ginger 2 cloves minced fresh garlic 2 cups cooked Basmati Rice 1 tablespoon soy sauce or tamari sauce 1 cup cooked chopped spinach 1 cup firm diced tofu 1/4 cup cooked peas Heat oils in a large non stick pan. Saute the first 8 ingredients for 5 minutes until vegetables are tender. Add all remaining ingredients except tofu and continue to saute for 3 minutes until heated through. Add the tofu and fold in the rice mixture. EACH: 260 cals, 9g fat (29% cff). Steven Petusevsky, (CIA trained, former executive chef of Unicorn Village's Restaurant (Miami), currently Director of Creative Food Development for Whole Foods Markets. Featured 6/98 by Melissa's Specialty Foods (Los Angeles) Whole Foods Markets (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking For One Tips Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** What I think ultimately works best is to prepare recipes that serve 4 and then freeze the leftovers in single sized servings. But I'm not always that organized. So, I take advantage of the more healthy packaged foods and produce that stores well (carrots, potatoes, etc) and add to them. I use a lot of frozen veggies, frozen fruit (in smoothies!), canned chili, canned broths and soups, and even a few frozen entrees. Some of my standard dishes (all consumed in front of the computer, of course): I cook double the amount of rice or pasta I need. And then I use the leftovers in a different dish the next day or so. I find that leftover rice is good for quick, microwaved rice "pudding" and it also works well for "fried" rice. Pasta reheats well, and I often use it as a base for frozen veggies, stir-fried. Frozen veggies come in handy when I'm cooking for just myself. I often will add a handful or two to some prepared broth or soup. Ditto with adding a handful or rice or macaroni shells. Make up a batch of macaroni and cheese. Eat it plain on day one. Add canned chili or canned beans and canned tomatoes for a totally different dish on day two. Or how about some frozen peas and/or broccoli tossed in? Baked beans are good with mac 'n cheese, too. Baked potatoes --either white or sweet -- make a great base for any commercially prepared chilis, soups, or stews. Often I'll just top the potato with some salsa and whatever frozen veggies I can find to reheat. Or how about some oven-fried sweet potato chips served with some reheated frozen veggies? This is one of my favorite by-myself meals. Veggie burgers or veggie hot dogs make great eat-alone feasts. But I find I rarely have any buns for them. So, mix them up in your beans or pasta sauce. Or use tortillas as "buns". Little pita breads make great "covers" for the burgers or dogs. They also make good pizza crusts. And, of course, there are those frozen tv dinners. Actually, some of 'em aren't too bad. I like the Lean Cuisine veggie lasagna. And Amy's makes some great entrees (try her Mexicali pie)...but be careful because some of her foods are *not* lowfat. As for the pyramid...drinking a two fruit smoothie easily satisfies that requirement. Tossing veggies in a cup of soup or in some pasta sauce can take care of half the day's requirement. And if you do that twice a day, you've met your goal. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking For One Tips #2 Recipe By :shaze Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cooking for one is a sticky wicket when you are used to cooking for a family. I went through stages of not eating, eating too much, not being bothered to prepare anything, and just eating junk food - it's easier. Now I do try to cook ahead. I just cooked a roast (rump), with potatoes, carrots, and onions. I froze 3 complete meals, and left two in the frig ready to pop in the microwave. I also made 8 small sandwiches on dinner rolls with a small amount of beef, and some pickle relish. I wrap them in wax paper, then put them in a freezer bag and freeze them. Quick lunches in prepared amounts. This still left a chunk of beef to freeze, which I can use for soup or stew later. I have lean ground beef cooked, and wrapped in wax paper, stored in a plastic bag. I have chicken breasts baked in lemon juice, wrapped in wax paper in a plastic bag. Grocery stores have bags of frozen mixed veggies to microwave. By adding a few fresh veggies, such as a tomato, or some lettuce, or melon and cottage cheese, I can get a variety with minimum effort, or at this point I think I can. Still, cooking for one is hard. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Lasagna Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Lowfat Mozzarella Cheese 10 Oz Corn 15 Oz Nonfat Ricotta Cheese 1 Egg 1 Tsp Oregano Leaves 1 Tsp Salt 1/4 Tsp Pepper -- black 27 1/2 Oz Spaghetti Sauce -- Low Fat 9 Lasagna noodles 1 cup Water 1/2 cup Lowfat Mozzarella Cheese Use part-skim mozzarella and nonfat ricotta. Preheat oven to 325F. Spray 9"x13" baking dish with nonstick vegetable spray. In mixing bowl, combine mozzarella, corn, ricotta, egg, oregano, salt, and pepper. Line bottom of baking dish with 3/4 C sauce. Layer half of noodles and top with half of cheese mixture. Repeat and pour remaining sauce over top. Carefully pour water around edges and sprinkle with mozzarella. Tightly cover pan with foil and bake 1 hour and 15 minutes. Let rest 10-15 minutes before serving. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornmeal Cake (Polenta Dolce) Recipe By :Eating Well, Sept/Oct 1995 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Grains & Cereals Italian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup All-Purpose Flour 1/4 cup Yellow Cornmeal 4 Lg Eggs 3/4 cup Sugar 1 Tsp Grated Lemon Rind 1 Tsp Grated Orange Peel 1 Tsp Pure Vanilla Extract 1/2 cup Orange Marmalade Confectioner's Sugar -- For Dusting 1 Slice Mandarin Oranges -- For Garnish Yellow cornmeal gives the cake a sunny color and slightly crunchy texture; finely ground cornmeal is preferable, and is often available at health-food stores. The cake is good plain or topped with berries and oranges. Preheat oven to 350F. Lightly oil an 8" springform pan or coat it with nonstick cooking spray. Dust it with a little flour, tapping out the excess. In a small bowl, stir together flour and cornmeal; set aside. Separate egg yolks and whites into two mixing bowls. Beat the yolks and whites into two mixing bowls. Beat the yolks with an electric mixer on low speed until blended; gradually beat in 1/2 C of the sugar and continue beating on high speed until the yolks are thick and pale, about 3 min. Beat in lemon and orange zests and vanilla. With clean beaters, beat the egg whites on low speed just until foamy; increase speed to high. When the whites begin to form soft peaks, gradually add the remaining 1/4 C sugar beating until the whites are stiff and glossy. With a large rubber spatula, gently fold the whites into the beaten yolks. Then gently fold in the reserved dry ingredients just until combined. Transfer the batter to the prepared pan, smoothing the top. Bake for 25 - 30 min, or until the center is puffed and springs back when lightly pressed. Loosen the edges and unmold the cake onto a rack, let cool completely. With a long serrated knife (we used dental floss), cut the cake horizontally into two layers. Set the bottom layer on a serving plate and spread with orange marmalade. Replace the top layer and dust with confectioner's sugar and orange slices if desired. Serves 8 This was amazing!! It reminded me of cakes and cookies I had while growing up. It is a very dry cake with a wonderful crunch. We didn't like it with the powdered sugar on top so we just put on mandarin oranges instead. Entered into MasterCook and gladly tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 212.4 Total Fat 2.3g Sat Fat 0.7g Carb 44.7g Fib 0.4g Pro 4.3g Sod 39mg CFF 9.6% * Exported from MasterCook * Cornmeal Griddle Cakes Recipe By :Breakfast With Friends Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Yellow Cornmeal 1 cup All-Purpose Flour 1 tablespoon Packed Brown Sugar -- Or Granulated Sugar 1 Tsp Salt 1 Tsp Baking Powder 1 Tsp Baking Soda 2 cup Plain Yogurt -- Or Buttermilk 1/2 cup Nonfat Milk 2 tablespoon Olive Oil -- Note 1 3/4 cup Egg Beaters(r) 99% Egg Substitute -- Note 2 Note 1: Original recipe used 1/4 C light olive oil or vegetable oil Note 2: Original recipe used 2 lg eggs When making pancakes, always do a test pancake first. If the batter is too thick to spread on the griddle, thin it with a very small amount of milk. Mix cornmeal, flour, sugar, salt, baking powder, baking soda in a large bowl. Add plain yogurt (or buttermilk), oil, eggs. Beat briskly with a wooden spoon just until well mixed; batter will be thick. Heat griddle or large nonstick skillet over high heat. Reduce heat to med and oil griddle very lightly. For each pancake, pour a scant 1/4 C on griddle. Cook 3 - 4 min until lightly browned on bottom. Makes 24 - 26. These are very tasty. Not only excellent flavor but the slight crunch of the cornmeal is wonderful!! We batched up the extras into wrapped packets of however many we would eat at a meal and froze them. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 89.7 Total Fat 2g Sat Fat 0.6g Carb 15g Fib 0.9g Pro 2.8g Sod 179mg CFF 20.2% * Exported from MasterCook * Cozy Orzo Recipe By :Vegetable Heaven (Hyperion 1997) p150) Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat cottage cheese -- room-temperature 1 teaspoon salt 1/4 cup minced chives -- or scallions 1 teaspoon grated lemon zest Black pepper -- to taste 1/2 pound orzo (rice-shaped pasta) 1 cup frozen peas 4 tablespoons Grated pecorino cheese -- or Parmesan cheese -- for the top Combine the cottage cheese, salt, chives or scallions, lemon zest and black pepper in a medium-sized bowl. Mix well. Cook the orzo in plenty of rapidly boiling water until it is tender. Place the peas in a colander in the sink, and drain the pasta right onto the peas (this will defrost the peas and cook them slightly). Shake off the excess water, transfer the orzo and peas to the cottage cheese mixture, and stir gently. Sprinkle with grated pecorino or Parmesan, and serve warm or at room temperature in bowls. Serves 4. PER SERVING: 344 cals, 4g fat, 10 cff% Prep: 10 minutes. "When I was a child," says Katzen, "one of my favorite comfort foods was a dish my mother called Noodles and Cheese. Although it was just some plain pasta mixed with cottage cheese and a little sour cream, it had a magical, calming effect on me. I make a slightly more adult version now, which is a little fancier, but equally comforting." "Romanov" Variation: Substitute egg noodles for the orzo, Worchestershire Sauce for the lemon zest and grated lowfat cheddar cheese for the topping. kitpatH Nov97. Posted to ELF 2/99 kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Stuffed Sole Recipe By :MW on a Diet - 98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onion -- chopped 1/4 cup green pepper -- chopped 6 ounces crab meat -- drained 2 tablespoons bread crumbs 1/2 teaspoon parsley 1/2 teaspoon salt -- optional 1/2 teaspoon lemon pepper 1 pound sole fillet -- 2 pieces 1/2 cup tomato juice 1/4 teaspoon dried oregano 1/4 teaspoon dried basil 1/2 teaspoon lemon juice Combine onion and pepper in bowl. MW HIGH 3 - 5 min. or until tender. Stir in crab, bread crumbs, parsley, salt and pepper to make stuffing set aside. Arrange one filet on roasting rack. Spoon on stuffing mixture, cover with second fillet. Set aside. Mix tomato juice, oregano, basil and lemon juice to make sauce. MW HIGH 1-2 min until bubbly. Pour 1/4 cup sauce over fish. Top with lemon slices. Cover with wax paper. REDUCE heat to 50%. MW 11-15 min or until bottom filet is flaky. Serve with sauce. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Mixed Nut Bread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup All-Purpose Flour 2 cup Sugar 1 1/2 Tsp Baking Powder 1 Tsp Salt 1/2 Tsp Baking Soda 1/4 cup Firm Unsalted Butter 1/4 cup Fresh Orange Juice 1 Egg -- Beaten 1 Tsp Grated Orange Rind 1 cup Chopped Fresh Cranberries 1/3 cup Chopped Walnuts 1/4 cup Chopped Pecans For best flavor, make 1 day ahead of serving. Preheat the oven to 350F. Butter a 9" loaf pan. Combine flour, sugar, baking powder, salt and baking soda in a bowl; mix well. Cut in butter to make a coarse consistency. Mix together orange juice, egg and zest. Add to dry mixture, stirring only enough to moisten all ingredients. Fold in cranberries and nuts. Spread into prepared pan; bake about 1 hr. Cook in pan for 15 min before removing. Yield: 1 loaf Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 397.9 Total Fat 8.9g Sat Fat 4.1g Carb 76.8g Fib 0.7g Pro 4.5g Sod 422mg CFF 19.7% * Exported from MasterCook * Creamy Baked Fish Recipe By :The Best of Pantry (Harrowsmith), p. 96 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ****BAKED FISH**** 1 pound fish fillet -- see note 1/4 cup fresh lemon juice 1 cup Almost Sour Cream 1 tablespoon fresh dill -- minced OR fresh chives or fresh tarragon -- (optional) freshly ground pepper 1. Place fish, skin side down, in a baking dish. Pour lemon juice over it. 2. Combine the Almost Sour Cream with chives, or other fresh minced herbs, if desired, and spread on top of fish. 3. Cover, and bake in a 375 F (190 C) oven for 15 to 20 minutes (less time with thin fish). Uncover, and bake for 5 minutes longer. Grind pepper over the fillet, and serve. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. Choose a thick, flavourful variety of fish such as haddock, hake or perch. * Exported from MasterCook * Creamy Basil Chicken Pasta Recipe By :Pillsbury Fast and Healthy(r) Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces uncooked rainbow rotini --spiral pasta about 2 cups 2 cups frozen cut broccoli 1 cup nonfat sour cream 2 teaspoons all-purpose flour 1/2 cup skim milk 1 1/2 cups diced cooked chicken breast 3/4 teaspoon dried basil leaves 4 1/2 ounces sliced mushrooms 4 tablespoons grated Parmesan cheese 1. In large saucepan or Dutch oven, cook rotini to desired doneness as directed on package, adding broccoli during last 5 minutes of cooking time. 2. Meanwhile, in medium saucepan, combine sour cream and flour; blend well. Stir in milk. cook over medium heat, stirring constantly, until hot but not boiling. Stir in chicken, basil, mushrooms and 3 tablespoons of the cheese. Cook until thoroughly heated. 3. Drain rotini and broccoli; return to saucepan. Add chicken mixture; toss to coat. Place mixture in serving dish or on serving platter; sprinkle with remaining 1 tablespoon cheese. Yield: 4 (1 1/2-cup) servings Nutrition Information Per Serving Serving size 1 1/2 cups Calories 360, Calories from Fat 45, CFF 12.5%, WW Points 6 Total Fat 5g (3%), Saturated Fat 2g (10%), Cholesterol 50mg (17%), Sodium 450mg (19%RDA), Total Carbohydrate 45g (15%RDA), Dietary Fiber 5g (20%RDA), Sugars 9g, Protein 33g, Vitamin A 50%, Vitamin C 60%, Calcium 25%, Iron 27%. >From: Gail <4paws@netrax.net> - - - - - - - - - - - - - - - - - - - NOTES : Tried this recipe for the first time tonight. It's a keeper!! The only changes I made was to add about a teaspoon of salt to the sour cream sauce when the chicken was added and a healthy dose of black pepper on my plate. Yum! And of course you want to use freshly grated Parmesan cheese. (To tell the truth, I probably added more than the recipe called for, didn't measure, just grated). Give it a try. * Exported from MasterCook * Creamy Coconut Topped Chocolate Cake Recipe By :Cooking Light magazine Serving Size : 18 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cake: 1 1/4 cups water 3/4 cup egg beaters(r) 99% egg substitute -- or 4 egg whites 2 tablespoons vegetable oil 18 1/4 ounces chocolate cake mix with pudding included Topping: 1/2 cup skim milk 1/2 cup sugar 9 large marshmallows 2 cups sweetened coconut flakes 1/2 teaspoon cornstarch Frosting: 1 1/2 cups powdered sugar -- sifted 2 tablespoons cocoa 2 tablespoons skim milk 2 tablespoons margarine 1/4 cup chocolate chips 1 tablespoon light corn syrup Cake: Combine all cake ingredients & beat at low speed until moist. Beat at medium 2 minutes. Pour into a 13 x 9 baking dish that has been coated with cooking spray. Bake at 350F for 35 minutes or until a toothpick inserted in the center comes out clean. Cool completely. Topping: Combine milk, sugar & marshmallows in a saucepan. Cook over medium heat 5 minutes or until the marshmallows are melted. Stir in coconut & cornstarch. Bring to a boil. Cook 1 minute, stirring constantly. Spread topping over cooled cake & let cool. Frosting: Combine powdered sugar, cocoa, milk & margarine in a saucepan. Bring to a boil over medium-high heat. Remove from heat. Add chips & corn syrup. Stir until the chips melt. Spread gently over the coconut layer. Cool until set. Per serving: 288 cal, 9.7g fat (30%), 0 mg chol, 239 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a cake that we tried a while back that is yummy & would be great for Valentine's Day. * Exported from MasterCook * Creamy Coleslaw, Easy Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups shredded cabbage -- * see below 1/2 cup shredded carrots -- * see below 3 tablespoons light mayonnaise 2 teaspoons sugar 2 tablespoons nonfat sour cream 2 teaspoons Dijon mustard In large bowl, combine cabbage and carrot. In small bowl, combine all remaining ingredients; blend well. Add to cabbage mixture; mix well. Serve immediately, or cover and refrigerate until serving time. If desired, sprinkle with paprika before serving. Makes 4 (2/3 cups) serving. * Three cups purchased coleslaw blend can be substitute for the cabbage and carrot. Per serving: 70 calories, 4 g fat, 4 mg cholesterol, 180 mg sodium, 7 g carbohydrate, 1 g fiber, 2 g protein, Dietary Exchanges : 1 vegetable, 1 fat. Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99, p. 66 MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crisp Cooked Vegetarian Noodles Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound Chinese egg noodles -- OR angel hair 2 tablespoons corn oil 6 leeks 6 carrots -- shredded 1/4 cup Chinese rice wine -- OR sake BLACK MUSHROOM SEASONINGS: 1 1/2 tablespoons garlic -- minced 1 tablespoon fresh ginger root -- minced 12 dried Chinese black mushrooms 2 cups hot water MUSHROOM SAUCE: reserved mushroom soaking liquid 4 1/2 tablespoons soy sauce 1 1/2 tablespoons sesame oil 2 1/2 tablespoons cornstarch Cook the noodles until just tender, rinse under cold water, drain, and toss with 1 tsp. sesame oil. Soften the mushrooms in 2 cups of hot water. Drain (reserve the soaking liquid), remove stems, and thinly slice the caps. Thoroughly clean the leeks, trim and slice into thin 1 1/2-inch long strips. The carrot shreds should be about the same size. Mix together the Black Mushroom Seasonings. Mix together the Mushroom Sauce ingredients. Use the mushroom soaking liquid and enough water to make 3 1/2 cups. Preheat the broiler. Spread the noodles on a cookie sheet that has been lightly oiled and broil for about 10 minutes on each side, or until golden brown. Keep warm in a preheated 200° F oven. Heat a wok or a heavy skillet over high heat. Add the oil and heat until hot, about 20 seconds. Add the black mushroom seasonings and stir-fry until fragrant. Add the leeks and carrots and stir-fry for about 1 minute., Add the rice wine and cook for another minute. Add the mushroom sauce and cook, stirring constantly to prevent lumps, until thickened. Remove from the heat. Spoon the vegetable mixture on top of the noodles and serve. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Tuna Salad Recipe By :Low Fat Living for Real People Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tuna in water 2 tbsps waterchestnuts -- canned, rinsed, chop 1 sm carrot -- chopped fine 1 tablespoon chopped celery 2 tsps red onion -- chopped 1/4 cup plain nonfat yogurt 1 tsp Dijon mustard Drain tuna. In bowl, mash and mix tuna with water chestnuts, carrot, celery and onion. Blend yogurt and mustard ; mix with tuna. >From: Melissa - - - - - - - - - - - - - - - - - - - NOTES : Philadelphia Inquirer, November 1996. Cookbook authors are Linda Levy and Francine Grabowski. * Exported from MasterCook * Curried Vegetable Stew With Onion Pita Recipe By :Pat Hanneman, Riverside CA (1999 Jan) (Gugino) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra virgin olive oil 12 ounces red sweet potato: one-large 8 ounces sweet onions: one-large 8 ounces zucchini: two-large -- washed 3 tablespoons curry powder -- or less to taste and/or masala 6 ounces red bell pepper 3 cups vegetable stock -- or hearty broth 5 ounces frozen baby lima beans -- thawed 1 6 ounces thi green beans -- preferably haricots verts -- trimmed 1/4 teaspoon saffron threads 1/2 teaspoon Butter Buds(r) -- or to taste salt and black pepper 4 tablespoons cornstarch -- mixed with water -- ONION PITAS -- 4 whole wheat pita bread 4 ounces plain low-fat yogurt garlic salt pepper 1/2 cup thinly sliced sweet onion -- chopped Ideally this curry would be served with an onion kuluha (naan stuffed with freshly diced onion). The onion pitas are a tasty substitute. An onion dinner roll would also work. This recipe was adapted from "Curried Vegetable Stew with Bruschetta," in Sam Gugino's Cooking to Beat the Clock (1998). Our version changes the proportions of vegetables and spice and makes more sauce. 1. Fit a food processor with the slicing attachment (1/4-inch; 2mm). 2. Put 2 tablespoon of oil in a large, deep, heavy Dutch oven or stock pot. Apply medium-low heat. 3. Prepare the vegetables so that they may be sliced through the smaller chute of the food processor. *SWEET POTATO -- Peel the potato and halve lengthwise; cut each half into pieces that fit the chute of the food processor. Slice and transfer to the skillet; stir to coat with oil. Increase heat to medium and stir occasionally while preparing the other vegetables. *ONIONS -- Cut a thin slice from the top and bottom, halve lengthwise, and peel each half. Cut once crosswise. Slice. Leave in the bowl. *ZUCCHINI -- trim the ends; cut to fit the chute and slice. 4. Add curry powder to the potatoes; stir to combine and cook until aromatic (30 seconds). 5. Add the onion and zucchini to the pot. Stir well and continue cooking. 6. BELL PEPPER -- Cut the top and bottom; core the pepper. Then cut the pepper into long thin strips. 7. Add the bell pepper and hearty vegetable stock to the pot: stir, cover, and bring to a boil over high heat. 8. Meanwhile, thaw the lima beans under running water; trim the green beans. Add both beans to the pot. Crush the saffron threads with your fingers over the stew and season with salt, pepper and butter buds, to taste. Cook (high simmer) covered for 7 minutes, stirring periodically, until the beans are just tender. Make the slurry of cornstarch and as little water as possible. Thicken the sauce. 9. While the stew cooks, prepare bread. Cut bread in half to open pocket. Mix yogurt, pinch of salt and the sweet onion. Divide this mixture evenly into each pocket. Put pitas on a cookie sheet and bake at 350 for about 5 to 7 minutes. MAKES 4 GENEROUS SERVINGS. EACH (with bread) 600 cals, 13g fat 19%cff (high in vit A. C, and potassium) Tested Recipe from Pat Hanneman's Kitchen - - - - - - - - - - - - - - - - - - - NOTES : PANTRY: We tested this recipe with 2 tablespoons of Sharwood's Hot (Madras) Curry Powder and 1 tablespoon spice blend recommended for vegetables, called paubhaji masala. The butter buds were added to compensate somewhat for the missing ghee. Bob and I slurped this. Do you like curry? Great with corny cornbread, too. and it reheats well (zap-able) * Exported from MasterCook * Curried Vegetarian Noodles Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons corn oil CURRY DRESSING: 1 1/2 tablespoons garlic -- minced 1 tablespoon fresh ginger root -- minced 1 1/2 tablespoons Madras curry powder VEGETABLES: 2 1/2 cups red onion -- thinly sliced 2 cups red bell peppers -- thinly sliced 4 cups Napa cabbage -- thinly sliced BASIC CHINESE SAUCE: 1/4 cup Chinese Chicken Broth -- see recipe 3 tablespoons soy sauce 1/2 teaspoon sugar 1 teaspoon salt 1/4 teaspoon fresh ground black pepper 1/2 pound thin rice stick noodles -- softened in hot wate -- and drained Mix together the Curry seasonings. Mix together the Basic Chinese Sauce ingredients. 1. Heat a wok or a heavy skillet over high heat. Add the oil and heat until very hot, about 30 seconds. Add the curry seasonings and stir-fry until fragrant, about 10 seconds. Add the red onions and stir0fry for about 1 minute, until barely tender. Add the red peppers and stir-fry for 1 minutes, then add the cabbage and cook for 2 to 3 minutes, until all are crisp-tender. 2. Add the Basic Chinese Sauce and the noodles, and carefully toss to mix. Cook, stirring, for 30 seconds. Transfer to a a serving dish and serve hot or at room temperature. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curry Almond Chicken Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons Low-Sodium Soy Sauce -- Divided 1 1/2 Teaspoons Cornstarch -- Divided 1/4 Teaspoon Salt 1 Pound Skinned And Boned Chicken Breast Halves -- Cut Into Bits 14 Cups Dry Sherry 2 Tablespoons Rice Vinegar 1 Tablespoon Curry Powder 1 Teaspoon Sugar 1 Teaspoon Dark Sesame Oil 1 Tablespoon Vegetable Oil 1 Cup Yellow Pepper -- Coarsely Chopped 1/2 Cup Onion -- Coarsely Chopped 1 Teaspoon Fresh Ginger -- Peeled And Minced 3 Garlic Cloves -- Minced 8 Ounces Bamboo Shoots, Canned -- Drained 4 Cups Hot Cooked Rice 1/4 Cup Green Onions -- Sliced 1/4 Cup Slivered Almonds -- Toasted Combine 1 tablespoon soy sauce, 1/2 teaspoon cornstarch, salt, and chicken in a bowl; stir well. Cover and marinate ini refrigerator 30 minutes. Combine 2 tablespoons soy sauce, 1 teaspoon cornstarch, sherry, vinegar, curry powder, sugar, and sesame oil in a small bowl; stir well and set aside. Heat vegetable oil in wok or large nonstick skillet over medium-high heat. Add bell pepper, onion, ginger, and garlic; stir-fry 3 minutes. Add chicken mixture; stir-fry 5 minutes or until chicken is done. Add sherry mixture and bamboo shoots; stir-fry 1 minute or until thick and bubbly. Sever over rices; sprinkle green onions and almonds over each serving. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deahole Sweet And Sour Tialapia (Tilapia) With Island Fruits Recipe By :Chef Sam Choy, Laie (near Oahu) Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large Tilapia -- scaled and cleaned 1/2 cup Sugar 1 cup Vinegar 2 tablespoons Ketchup 1 Fresh ginger root -- amount to taste 2 cups Pineapple juice 1 Hawaiian chili pepper -- amount to taste 1/2 cup Cornstarch 1/2 cup Water 1/2 cup Pineapple chunks 1/2 cup starfruit slices 1/2 cup strawberry halves 1/2 cup Kau orange sections 1/2 cup Strawberry papaya cubes 1/2 cup Lychee -- left whole 1/2 cup Mango cubes 1/2 cup Honeydew melon cubes 1/2 cup finely diced red and yellow bell peppers 4 Green onions -- for garnish Chinese parsley -- for garnish 1. Dust tialapia (tilapia) in cornstarch; deep fry until golden brown; set aside. 2. To make sweet and sour sauce; combine sugar, vinegar and pineapple juice; bring to boil. 3. Thicken sauce with cornstarch and water mixture; add ketchup and Hawaiian chili pepper to sauce. 4. Saute bell peppers and fruits in butter; add to sweet and sour sauce. 5. Pour sauce over cooked fish and garnish with Chinese parsley and green onion; serve. EACH 7-oz SERVING: 530 cals, 4% from fat, (2g total fat),91g carbs, (6g fiber), 41g protein. Analysis estimated by MasterCook. (Tilapia is a muscular fish with omega-3 oils. Substitutes for tilapia: scrod, hake, haddock, halibut, tilefish, monkfish, grouper, snapper, sea bass. --Pat) recipe from http://www.energypeople.com/chefs/choy.html about Sam Choy : "I love cooking. Food has been my life," says Sam Choy, who was born in Laie on the North Shore of Oahu. When Sam was in the elementary school, he looked forward to helping his dad with the Saturday luaus, which his father catered for as many as 800 people at a time. Sam's Chinese father made sure his children had plenty of soups and dishes to choose from. His Hawaiian-German mother made her favorite dishes available. Sam inherited much of his appetite for island food from his father, who ran the family restaurant called Sam's Place located in Laie. The only drawback about being a chef, says Sam, is not getting invited out for home-cooked meals. Instead everyone says, "Why don't we go out to a restaurant?" Sam's nouvelle tropical culinary style probable evolved from his "chop-suey" background. He used the freshest ingredients possible to flavor his international dishes. His culinary talents have taken him to Cologne, Germany, to prepare a regional dinner for Governor John Waihee and his guests at a well-attended international food show. Sam also has his first-ever Cookbook, Sam Choy's Cuisine Hawaii. Email from kitpath@earthlink.net to Recipe Cafe, Eat-low fat mailing lists 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Double Chocolate Thunder Recipe By :Quick & Light (Winter 1999: p19) Lynn Ramsey-Hamilton Serving Size : 12 Preparation Time :1:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 2/3 cup sugar 3 tablespoons unsweetened cocoa 2 teaspoons baking powder 1/4 teaspoon salt 1 cup 1% low-fat milk 1 teaspoon vegetable oil 1 teaspoon vanilla extract 1 teaspoon chocolate extract -- see pantry 2/3 cup semisweet chocolate chips 2/3 cup chopped walnuts -- toasted 3/4 cup light brown sugar 1/4 cup unsweetened cocoa 1 3/4 cups hot water 2 tablespoons instant coffee 2 tablespoons kahlua Called "Thunder" because one bite is a jolt of chocolate. This brownie snack cake is mixed in the pan. Do not overstir; mix to combine and moisten. 1. Preheat oven to 350F degrees. Combine flour, sugar, cocoa, baking powder and salt in a 9-inch square baking pan and stir well. 2. Combine milk, oil, and the extracts in a bowl add to the dry ingredients in the pan. Mix until moistened. Add chocolate chips and walnuts. 3. Combine brown sugar and 1/4 cup of cocoa. Sprinkle onto cake mix. 4. Mix coffee, water and kahlua. Pour onto the cake mix: do not stir. 5. Bake for 40 minutes. Serve warm with frozen yogurt or ice milk. And/or serve with raspberry puree and garnish with whole raspberries. EACH SQUARE: 200 cals, 5g fat (21% cff) PANTRY: Star Kay White, Inc. has started bottling chocolate extract for retail sales. They say that it is good to add to whipped cream, meringues, bread puddings and coffee flavored desserts. Ice cream and soft drink makers are the main users of chocolate extract. Like vanilla extract, it's not sweet but is extremely concentrated. You can contact Star Kay White directly at (914) 268-2600 or you can purchase the extract from the Williams-Sonoma catalog at 800 541-2233. See also http://www.gourmetflavors.com/. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A coffee and kahlua sauce is baked into this chewy double chocolate brownie with walnuts. I meant to say that we should test this recipe because there's no egg.... * Exported from MasterCook * Easy Decorating Bags : Cake Writing And Carob Ink Recipe By :Pat Hanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Valentine's Day Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup carob chips 2 tablespoons evaporated skim milk -- or more as needed OR fruit jelly OR fruit juice Resealable plastic sandwich bags or quart-sized heavy plastic bags can be used to write a birthday message on a cake. Fill the bag with thinned bottled lowfat chocolate fudge sauce or a scratch sauce. To prepare bottled lowfat chocolate fudge sauce, warm in the microwave or over steamer. Thin with cranberry juice or apple cider until smooth and thin: it will thicken when cool. Let cool. Transfer to a squeeze bottle or a bag. To use a plastic bag, fill it half full of chocolate fudge sauce or frosting and seal. Snip off the very tip of one corner to create a writing tip that will produce a simple line. Start with a small hole and enlarge if necessary. Inexpensive plastic decorating tips are available in supermarkets where cake decorations are sold and they can be fitted into the corner of a plastic bag. -Pillsbury May 1993 To center an inscription on a cake ("Happy Birthday" or "Welcome Home"), first write the message on paper and measure its length in inches. (Counting letters won't work because some take more space than others.) Divide the length in half to determine the center of the inscription and mark it on the paper; then mark the center of the cake top. Align the center of the inscription with the center of the cake, and mark or trace the position of the letters on the cake before piping on the icing. -from 1,001 Secrets of Great Cooks, by Jean Anderson (The Berkley Publishing Group: 1995). >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This isn't a recipe for the frosting so much as my notes on cake writing... not just carob either. ;-} * Exported from MasterCook * Egg Wash And Potato Flake Coating For Thin Fish Saute Recipe By :Jean-Georges Vongerichten's SIMPLE CUISINE Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces flounder fillet --- OTHER THIN FISH --- sole fillet black bass red snapper salmon fillet -- 1 tbsp unsalted butter -- see options -- 1 tbsp extra virgin olive oil -- 1 egg -- or equivalent 1 tablespoon water -- if needed 4 tablespoons potato flakes -- approximately salt and pepper 1. EGG WASH: Beat 1 egg and 1 tablespoon water with a whisk or fork. Dip 1 large or 2 medium fillets in the egg. Let any excess egg drip off so only a thin coating remains. 2. In a saute pan, cook equal parts of butter and extra-virgin olive oil over medium-high heat until golden brown (1 to 2 minutes). 3. POTATO FLAKES: Coat each fillet with a thin layer of potato flakes. Press the flakes into the flesh of the fish. Gently shake off any excess so only a thin coating remains. (Do not allow flakes to draw moisture from fish. Cook the fish within 1 minute.) 4. Place the fish in the pan. Do not season (See tip 1). Saute briefly for 1 minute per side. (See tip 3) 5. Let the fish rest uncovered for a few minutes (See tip 2.) TIPS (review): 1) Never season the fish before cooking. Seasoning will draw the juices out during cooking and the result will be tough, chewy fish. 2. Instead, season immediately after cooking. Let the fish rest for 1 to 2 minutes; 2 to 3 minutes for (thicker cut) salmon. 3) Doneness is really a matter of taste. He prefers fish that is translucent on the inside and moist throughout. Most Americans prefer fish that is cooked until it flakes -- that would be overdone to him. He recommends sauteing 1 minute per side (for Salmon fillet, flounder, black bass, red snapper). EXCEPTION: 1 minute 15 seconds per side for sole. PER SERVING: with 1 tbs each butter and oil and counting all of the egg: 142 cals, 16g fat (58%); assumes oil from pan is served with fish. -- Recipes from Jean-Georges Vongerichten in SIMPLE CUISINE, Easy Recipes for Four-Star Food (1990: MacMillan). -- email from kitpath@earthlink.net 2/99 to ELF, FS -- NUTRITION (estimated by Mastercook) OPTIONS - To reduce calories from fat, use egg white, 1 tsp each butter and oil : with flounder 143 cals, 5g fat (31%). This entree is meant to be eaten with other foods. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : To saute thin fish such as flounder, sole, red snapper, salmon fillet, and black bass, you must be careful not to dry it out. Leaving the skin on one side of a fillet provides the most natural protection against loss of moisture and adds the flavor of the sea. Saute skin side down first, same times, omit the coating. For skinless fillets, use a simple coating to protect the flesh: a light coating of unseasoned flour, an egg wash, or potato flakes. "Instant potato flakes, believe it or not, provide an interesting foil for the delicate nature of fish." J-GV note (%cff)- low cal fish plus oil to fry adds up. BUT not all the oil is absorbed by the fish and eaten by us! don't know what % to use to estimate what oils are left in the pan * Exported from MasterCook * Eggless Egg Salad #4 Recipe By :The Complete SoyCookbook, Paulette Mitchell Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Posted Salads Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lowfat silken extra-firm tofu -- * 3 tablespoons nonfat plain yogurt -- ** 1 stalk celery -- finely chopped 1 carrot -- finely chopped 1/4 cup green bell pepper -- finely chopped 1 medium scallion -- minced 1 tablespoon dijon mustard 1 tablespoon low-sodium soy sauce 1/2 teaspoon garlic -- minced 1/2 teaspoon turmeric 1/2 teaspoon ground black pepper dash cumin -- optional dash salt -- optional * I used one package (10 1/2 oz) of Nori-Mu lowfat silken firm. ** I used nonfat Nayonnaise and 1/2 - 1 tsp apple cider vinegar. Mix everything together. Chill to let flavors meld. This will keep refrigerated for 2 days. Variations: Add 1/4 cup chopped red bell pepper or chopped zucchini. Add 1-2 chopped hard-cooked eggs. Per serving: Cal 53, Fat 1.8 gm , Pro 5 gm >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : There are a couple other tofu "egg" salads in the archives, but i like this one because it has a variety of veggies in it. It's very colorful and would make a pretty salad plate (stuffed in a tomato or artichoke heart or zucchini boat). It would also make a nice appetizer on pita points or crackers. * Exported from MasterCook * Eight Precious Pudding Recipe By :Cooking Chinese, Better Homes and Gardens (1983: Meredith) Serving Size : 12 Preparation Time :1:00 Categories : Desserts Eat-Lf Mailing List Fruit Holidays & Gifts Low Fat Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---DATE SAUCE--- 8 ounces pitted dates -- to yield -- 1 1/3 cups snipped 3/4 cup water 1/2 teaspoon vanilla extract ---COOKED RICE--- 3 cups water 1 1/2 cups short-grain rice 1 teaspoon salt 1 teaspoon vanilla extract 1/4 cup sugar 2 tablespoons butter or margarine -- cut up ---FRUIT--- 1/2 cup candied fruit and peels -- or fruit cake mix -- can be halved 1/2 ounce blanched almonds -- OR 12-whole ---ALMOND GLAZE--- 1/2 cup sugar 1 tablespoon corn 1 cup cold water 1 tablespoon butter or margarine almond extract -- to taste Traditionally, Eight Precious Pudding is Chinese banquet fare made with exotic Oriental fruits and a sweet bean paste filling. This version uses candied fruits and a date filling. It is a molded steamed pudding. You will need a 1.5-quart heatproof bowl (sloped sides) that is 1 inch smaller than the steamer rack. Constructed similarly to an upside-down cake. When unmolded, a mound of snowy rice is topped with whole almonds and a colorful dice of candied fruit. Cut a wedge to reveal a mixture of rice and dates. 1. In a small saucepan, combine dates and 3/4-cup water; bring to boiling. cook, stirring constantly, till water is absorbed. Stir in the 1/2 teaspoon vanilla; set aside to cool. 2. In another sauce pan, combine the 3 cups water, rice, salt and the 1 teaspoon vanilla. Bring to boiling; reduce heat. cook, covered, for 15 minutes or till water is absorbed. Stir in the sugar and butter or margarine. 3. Decoratively arrange the mixed fruit and/or peels in bottom of a buttered 1+1/2-quart casserole or heat-proof bowl. Make sure you use a bowl that will fit inside your steamer and that is 1 inch smaller than the rack. Arrange the almonds in ring around fruit. Carefully spoon half of the cooked rice into the mold being careful not to disturb the design of the nuts and fruit. Pat rice up around sides to form a shell. Mix remaining rice with the chopped date mixture. Spoon into rice shell; pat surface (top) even. Cover casserole tightly with foil. 4. In a steamer (see tip), bring water for steaming to boiling over high heat. Place the pudding bowl on steamer rack; cover and steam 45 to 60 minutes. Replace water if needed. Carefully unmold hot pudding. Serve pudding warm with almond glaze. Serves 12 with one almond per serving. EACH WEDGE: 235 cals, 14%cff, (4g fat), 50g carbs, (2g fiber), 2g protein; 216mg sodium TIP : Use a steaming rack in a wok. The rack that hooks onto the wok and is used for draining fried foods may be the right diameter to fit a bowl or casserole. Or use a round wire cooling rack, a small metal colander, or a foil pie plate with holes punch in it. Pour boiling water into the wok to 1/2 inch blow the rack. To use a dutch oven, find one that is the right size. Invert a heat-proof bowl into the pan. Set a round wire cooling rack on top of the bowl. Insert pudding's bowl. The cover must fit. When ready to make the pudding, insert inverted bowl. Add water to almost cover the bowl. Insert rack. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Your story reminded me of a dessert rice mold I tried to make one year. It's supposed to be a version of nian gao, the sweet rice pudding. Is it? Sounds like it but I think BH&G took some liberties. The "pudding" is molded, steamed rice and fruit, eggless. I don't remember now what it tasted like so can't say if it's like what you described. I ran the numbers on the recipe and it turns out to be lowfat. (If we use one nut per serving.) I have no (none, zero, nada) tip on how to get this unmolded except to say, the smoother the sides and bottom, the easier it pops out. I think the traditional pan has indentations in the bottom to hold the fruit and nuts in place. Wonder if we couldn't paint the decoration on after it steams. . * Exported from MasterCook * Elbow Noodles Casserole Recipe By :Health Exchanges with my modifications Serving Size : 3 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Ground Turkey Breast 1 onion -- chopped 2 cloves garlic -- minced 1 1/2 cups elbow macaroni -- cooked and drained 1 can stewed red ripe tomatoes -- (10 3/4 ounce) 1 can Campbell's 98% Fat Free Cream of Chicken Soup 2 ounces canned mushrooms 4 ounces fat-free cheddar cheese -- shredded Mix all ingredients together. Season with salt and pepper. Pour into casserole dish that has been sprayed with Pam. Bake at 350 for 20 mins or until bubbly. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a long-time comfort food favorite of mine. I hope you like it too. * Exported from MasterCook * Fall Fruit Salad Recipe By :Eating Well, Sept/Oct 1995 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Apples -- Note 1 2 cup Bananas -- Note 1 2 cup Oranges -- Note 1 1/2 cup Orange Marmalade, Low Sugar 2 tablespoon Orange Juice -- Note 2 Also called Macedonia di frutta fresca. Note 1: Should be 6 Cups total of mixed fruits such as apples, pears, kiwis, bananas, grapes, tangerines and oranges Note 2: Or 2 Tbsp maraschino or orange liqueur or dry white vermouth. Aside from whole fruits, the most ubiquitous Italian dessert is the macedonia, a combination of cut fresh or dried fruits served as a salad. Dressed with sugar, or better yet jam or marmalade, and a splash of liqueur, wine or fruit juice, it is the best way to use up fruits that are not visually perfect. Place fruits in a large serving bowl. In a small bowl, stir together marmalade and liqueur, vermouth or orange juice; gently stir into the fruits. Cover and refrigerate for 1 - 3 hrs before serving. Serves 6 This was very good and quick to prepare. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 123.9 Total Fat 0.6g Sat Fat 0.1g Carb 34.2g Fib 3.7g Pro 1.4g Sod 2mg CFF 3.4% * Exported from MasterCook * Farfalle With Carrot, Sage And Scallion Recipe By :Vegetarian Times, Nov 1994 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Farfalle Pasta This Is Bowtie Shaped Pasta 1 Tsp Olive Oil 1 tablespoon I Can't Believe It's Not Butter - Light -- Note 1 3 Med Carrots -- Julienned 9 Scallions Cut Diagonally Into 1 1/2" Pieces 40 Whole Fresh Sage Leaves -- Stems Removed Salt And Pepper -- To Taste Juice Of 1/2 Lemon -- Or 1 tablespoon Fresh Lemon Juice Parmesan Cheese -- Optional Note 1: Original recipe used 2 -3 Tbsp unsalted butter... using the original is still below 30% CFF Cook pasta according to package directions. Meanwhile, heat a large skillet over med heat. Add oil and 1 1/2 Tbsp butter. When oil and butter are hot and sizzling, add carrots; saute until soft and golden, about 7 min. Add scallions and sage; saute until sage begins to crisp and scallions begin to brown, about 7 min. Salt and pepper to taste. Reduce heat and cover to keep warm. Drain pasta and return to cooking pot. Add lemon juice and remaining 1/2 - 1 1/2 Tbsp butter, or to taste. Toss lightly. Divide pasta evenly among 3 serving dishes. Top each with carrot-sage mixture. Sprinkle with cheese if desired. Serves 3 Lacto This was very good. Went together easily and quickly. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 441.9 Total Fat 7.9g Sat Fat 2.6g Carb 83.8g Fib 10.1g Pro 14.2g Sod 70mg CFF 15.4% * Exported from MasterCook * Farfalle With Cilantro Salsa Recipe By :Cooking Light, May 1995, p. 121 (modified) Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup crumbled feta cheese 1/4 cup chopped fresh cilantro 1/8 teaspoon ground black pepper 2 cloves garlic -- minced 29 ounces Italian-style stewed tomatoes -- undrained 1 pound farfalle (bow tie pasta) Combine first five ingredients in a large bowl and stir well. Cook pasta according to package directions, drain and add to large bowl. Toss gently and serve. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Tried this the other night for dinner, it was good, will make it again. The original recipe called for 1 1/2 teaspoons of olive oil, and 1/4 teaspoon of salt, which I omitted. The original recipe also called for only one 14 1/2 oz can of Italian-style stewed tomatoes, but I used two cans. * Exported from MasterCook * Fennel Gratin Recipe By :Eating Well, Jan/Feb 1996 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Med Fennel Bulbs -- About 1 1/4 Lb Each 2 Tsp Olive Oil 2 Cloves Garlic -- Very Finely Chopped 1 cup Nonfat Vegetarian Broth -- Chicken Flavored Or -- Vegetable Broth 1 tablespoon Fresh Lemon Juice 1 tablespoon Anise-Flavored Liquor -- Pernod Or Ouzo, Opt 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper 1/4 cup Freshly Grated Parmesan Cheese 1 cup Fresh Bread Crumbs -- *Note *NOTE: Do not confuse fresh bread crumbs with commercially prepared dry crumbs. If dry bread crumbs are substituted for fresh one, they may absorb too much liquid and the final dish will be unappealing and dry. To make fresh bread crumbs: Tear fresh or day-old bread into pieces (it is not necessary to remove crust) and whirl i a food processor or blender until coarse, even-sized crumbs form. Three ounces (about 3 slices) of bread makes about 1 C crumbs. Store fresh bread crumbs in a plastic bag in the freezer. Preheat oven to 400F. Lightly oil a 1 1/2 qt gratin dish or other shallow baking dish, or coat it with nonstick cooking spray. Trim off stalks and tough outer layers from fennel. Cut the bulbs in half lengthwise. Then cut each half into 4 wedges. In a large nonstick skillet, heat oil over med-high heat. Add the fennel and cook, stirring occasionally, until it begins to brown, 3 - 4 min. Add garlic and cook, stirring, for about 1 min more. Pour in broth, lemon juice and anise liquor, if using; cook, stirring occasionally, until the liquid is reduced by half, 4 - 5 minutes. Season with salt and pepper and transfer to the prepared dish. Bake, uncovered, for about 45 minutes, or until the fennel is very tender. Combine Parmesan and bread crumbs; sprinkle over the fennel. Bake for about 10 minutes longer, or until the top is golden. Serves 6 as a side dish. This is very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 86.3 Fat 3g Sat Fat 0.9g Carb 13.1g Fib 0.2g Pro 3.7g Sod 387mg CFF 28.3% * Exported from MasterCook * Fettuccine And Broccoli With Miso Pesto Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch broccoli -- about 1-1/2 lb 3/4 pound fettuccine 1/3 cup Miso Pesto -- see recipe soy sauce fresh ground black pepper Parmesan cheese -- optional 1. Put a large pot of salted water over high heat and bring to a boil. Meanwhile, trim the broccoli into small florets, 1 to 1 1/2-inches across the top. Trim and peel the stalks; cut any thick stalks in half lengthwise. Cut the stalks into 1/4-inch thick slices. Rinse the broccoli and set aside. 2. Cook the fettuccine in the rapidly boiling water until 2 minutes short of al dente. (Check the package directions for timing.) Add the broccoli and press it down with the back of a large spoon to submerge it under the boiling water. Continue cooking at a rapid boil until the pasta is al dente. Pour the pasta and broccoli into a large colander, and bounce the colander up and down a few times to release excess water. 3. Transfer the noodles and broccoli to a bowl and rapidly toss with enough pesto to coat the ingredients thoroughly - about 1/3 cup usually does the trick. Add the soy sauce and black pepper. Serve hot or at room temperature, garnished with a sprinkling of Parmesan, if you wish. Serves 4. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - NOTES : There are a lot of Russian immigrants here in the Seattle area, and they have several stalls in the Pike Place Market. This time of year the parsley roots are a popular items on their displays - all locally grown. * Exported from MasterCook * Fiaschetteria Beltramme's Arugula Salad Recipe By :Verdura by Viana La Place (William Morrow) Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Salads Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 handfuls very fresh arugula Salt -- to taste Extra-virgin olive oil 2 thick lemon wedges The simple and exquisite salad is from one of cookbook author Viana La Place's favorite Roman restaurants, Fiaschetteria Beltramme. 1. Cut off the thick stems at the base of the arugula leaves. Gently wash and dry the leaves. Place them in a big bowl and sprinkle with salt to taste. Drizzle with olive oil to lightly coat the arugula. Toss gently. 2. Divide the arugula between two simple white bowls. Place a chunk of lemon in each. Each person squeezes lemon over the salad according to taste. PER SERVING: 29 calories, 2 grams protein, 8 grams carbohydrate, 0.4 grams fat, 7 percent calories as fat, 2.4 grams fiber, no cholesterol, 11 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 * Finnish Cardamon Coffee Bread (Pulla) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup milk -- at room temperature 1 tablespoon milk -- at room temperature 3/8 cup sugar -- plus 1 extra large eggs 4 cup flour 1 1/8 tsps salt 1/3 cup butter 1/4 tsp cardamom 2 tsps yeast 1 lg egg -- beaten 1 tablespoon sugar Beat one egg with 3/8 cup sugar until foamy. Put milk, then egg beaten with sugar in bread-machine. Place other ingredients in bread-maker in given order. Set bread-maker on dough mode & start . When dough is ready, dump onto lightly floured surface. Slice dough into 6 equal portions, roll each portion into strips 12 to 16 inches long. Use 3 strips each, to braid into 2 loaves & place on lightly buttered cookie sheet. Cover with towel & let rise for about 40 min. Glaze braided loaves with one beaten egg & sprinkle with 1 tbsp. sugar. Bake in 375 degree oven for 25 minutes. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I'm of Swedish descent and I grew up having cardamom bread around the holidays. I'm not sure why we only had it then, but we did. This is a bread machine version of Finnish Pulla, which tastes just like my grandmother's Swedish cardamom bread. It's yummy. My bread machine calls for the dry stuff in the pan first, which is what I did (as opposed to the way the directions read) and it turned out fine. For 2 Pound Breadmaker * Exported from MasterCook * Finnish Fish Salad Recipe By :"Jo in Minnesota" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium boiled potatoes -- diced 3 carrots -- cooked and diced 1 medium onion -- diced 3 pickled beets -- diced -- to 4 pickled beets herring -- or any poached firm fish -- broken into small pieces salt and pepper vinegar Stir to mix ingredients, add salt and pepper, refrigerate for flavors to "marry" and pass at the table with vinegar. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish And Vegetables In Spicy Orange Sauce Recipe By :Healthy Ideas from Prevention Online 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Sauces & Gravies Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cooked rice 16 ounces firm white fish -- see pantry note 4 ounces sweet red pepper -- cut into rings 4 ounces green pepper -- cut into rings 1/3 cup orange juice 1/4 cup chopped drained mandarin orange sections 4 large garlic cloves -- minced 2 teaspoons honey mustard 1 teaspoon honey or packed brown sugar 1 teaspoon olive oil 1/2 teaspoon grated orange rind 1/4 teaspoon ground red pepper -- optional 1/4 teaspoon freshly ground black pepper Preheat the oven to 400 degrees. 1) Lay four 12-by-18-inch pieces of aluminum foil or parchment paper on the work surface and lightly coat with nonstick spray. Place 1 cup of the rice in the center of each piece of foil or paper; spread evenly into a thin rectangle about the size of a fish fillet. Top with the fillets and then with alternating rings of red and green peppers. In a small bowl, combine the orange juice, orange sections, garlic, mustard, honey or brown sugar, oil, orange rind, ground red pepper (if using) and black pepper. Spoon over the fish. Fold the long sides of the foil or paper together, making several folds to encase the food snugly. Fold the ends closed, like a package, to enclose securely. Lay the packets, seam side up, on a baking sheet. 2) Bake for 12 to 15 minutes, or until the fish is opaque and flakes when tested with a fork. Be careful of escaping steam when opening the packets. Makes 4 servings. Prevention's kitchen slimmed down the original recipe by: * replacing 3 tablespoons of butter with 1 teaspoon olive oil * making a rich-tasting sauce with lots of garlic, honey, and mandarin oranges Prev Before: 439 cals, 7g fat (15%cff) 57 mg chol. Prev After: 396 cals, 2g fat (6%cff) 45 mg chol. MC with haddock: 412 cals, 3g fat (6%cff) 65mg chol. Recipe adapted for mastercook. Source: Healthy Ideas from Prevention (1999: Women.com Networks and Rodale Press, Inc.) http://www.prevention.com/cooking/recipes/seafood/ -- Forwarded by JoAnn Pellegrino and formatted by kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Most any mild, white, firm-fleshed fish will work in this speedy entree. As with other en papillote dishes, parchment is traditional, but foil works fine. ~PANTRY ~4 fillets orange roughy, haddock, cod or red snapper (4 ounces each) Recipe illustrates drastically reducing the amount of fat (from 9 to 1 teaspoon) AND substituting a non-dairy fat. * Exported from MasterCook * Fish On Orzo With Sun-dried Peppers Recipe By :Jesse Cool for Shape cooks Winter 98 Serving Size : 4 Preparation Time :0:50 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh fish fillet -- cut for equal-sized servings 1/8 cup extra virgin olive oil salt and black pepper -- to taste 1 teaspoon dried rosemary 8 ounces orzo pasta 1 1/2 ounces dried bell peppers or dried tomatoes 3 tablespoons balsamic vinegar 1/2 cup thinly sliced green onions 3 cloves minced garlic -- or less to taste 1/2 cup chopped parsley -- to taste 1 teaspoon dried oregano 1/2 teaspoon dried thyme 4 lemon wedges parsley sprigs -- for garnish The peppers will be rehydrated in the pasta cooking water. Make the pasta the day before and reheat while you cook the fish. Prep time: 20 min.; cook: 30 min. 1. Rinse fish under cold water. Pat dry. Rub lightly with olive oil and sprinkle with salt, pepper and rosemary. Place on a baking sheet and refrigerate until ready to cook. 2. Bring a medium pot of salted water to a boil. Cook orzo according to package instructions. Just before pasta is cooked, add peppers and stir. Drain and rinse with cold water to cool. Place in a bowl, and add vinegar, onions, garlic, parsley, oregano and thyme. Toss and season with salt and pepper. 4. Refrigerate until ready to use. (Will keep for a day in the refrigerator). 5. When ready to serve, heat broiler or preheat oven to 400F. Cook fish about 10 minutes per inch of thickness, until opaque in center. (It takes about 6 minutes in a preheat doubled sided grill, such as the Foreman grill.-pat) 6. Meanwhile, reheat orzo in a medium saucepan over low heat. When fish is cooked, divide orzo among individual plates and top each serving with a piece of fish. Squeeze a wedge of lemon over fish and garnish with parsley sprigs. Per serving (4 ounces fish such as salmon plus 2 ounces pasta): 432 calories, 21% fat (10 grams; 1.4 grams saturated), 49% carbohydrate, 30% protein, 3.3 grams fiber. --Recipe featured in "Season's Eatings," Text by Mary Ellen Strote. Recipes by Jesse Cool, in Shape Cooks (magazine) Winter 1998. --email from kitpath@earthlink.net 2/99 to elf Jesse cool is overseeing chef and owner of Flea Street Cafe in Menlo Park, CA >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's one more recipe to try. It is meant for any firm fish. I like Jesse's ideas. She mentions that www.friedas.com sells dried bell pepper (ships to Canada and US) but we could dry our own; or substitute other dried veggies like tomatoes. Select any firm fish: skin and bone removed. * Exported from MasterCook * Fish Steaks With Asian Flavors Recipe By :Martha Rose Shulman, Light Basics Cookbook (1998 Morrow) Serving Size : 4 Preparation Time :1:20 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon lime juice 1 tablespoon dry sherry 1 tablespoon rice vinegar 1 teaspoon low-sodium soy sauce 1 teaspoon hoisin sauce 1 teaspoon sesame oil 2 teaspoons minced ginger root -- peeled 1 medium garlic clove -- peeled and minced 24 ounces salmon steaks -- cut into -- 6 oz portions Nonstick cooking spray 1/8 teaspoon salt black pepper -- to taste Lime wedges Note: Salmon, tuna and swordfish steaks all work well in this recipe. 1. Combine the lime juice, sherry, vinegar, soy sauce, hoisin sauce, sesame oil, ginger and garlic in a small bowl. Put the fish into a dish and pour the marinade over. Turn to coat the fish and marinate in refrigerator 1 hour. 2. Preheat oven to 450 degrees. Spray a nonstick grill pan or skillet with cooking spray. Place over medium-high heat until hot. Remove fish from marinade and put into pan. (Discard remaining marinade.) Brown on both sides, about 1 minute each side. Place in preheated oven and bake 10 minutes, or until fish is cooked through. 3. Squeeze a little lime juice over the fish and serve. Per serving: 198 cals, 20% from fat. 35.5 grams protein, 4.5 grams fat, 0.9 grams carbohydrates, 192 milligrams sodium, 0.64 grams saturated fat, 1.34 grams monounsaturated fat, 1.68 grams polyunsaturated fat, 54 milligrams cholesterol. Estimated by Shulman. Recipe from Light Basics Cookbook by Martha Rose Shulman, Syndicated Release by The Seattle Times Date: 02/23/99 >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Steaks With Lemon Tarragon Butter (Foil-cooking-bag) Recipe By :R. J. Reynolds & Co. Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large foil cooking bag 3 cups frozen green peas 1/2 cup sliced green onions 2 tablespoons margarine -- softened 2 tablespoons chopped fresh parsley 1 teaspoon grated lemon zest 1 teaspoon dried tarragon 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper 24 ounces halibut steaks -- cut into 4 ounces portions SHOPPING LIST: Six fish steaks (halibut, swordfish, walleye, northern) steaks (4 to 6 ounces each), 3/4 to 1-inch thick PRELIMINARY: Preheat grill to medium-high or oven to 450 degrees. Open foil bag. Sprinkle peas and onions in even layer in bag. Combine margarine, parsley, lemon peel, tarragon, salt and pepper; spread over one side of fish steaks. Arrange fish on top of vegetables in foil bag. Seal with double fold and place in 1-inch deep pan. To cook, slide foil bag onto grill or leave in supporting pan and place in oven. Grill 14 to 16 minutes on covered grill or bake 30 to 35 minutes in oven. Use oven mitts to cut open foil bag with sharp knife. Carefully fold back top, allowing steam to escape. Each: If serving six-ounce portions : 280 cals, 26% from fat, 8g fat. With four-ounce portions 218 cals 28% from fat (7g fat) estimated by MasterCook >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flaxseed - Info Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I really trust the info acquired from this source, and after sorting through a lot of details, here is the bottom line on flaxseed and nutrition as it is known today: 1) Ground raw flaxseed will certainly deliver the health benefits of the omega-3 oils, and specifically the EFA, alpha-linolenic acid. Consuming raw flaxseed is the easiest way to ensure you get your daily portion (2-4 tbsp). 2) There have been several recent studies that indicate that when baked (350F), ground flaxseeds remain stable. IE, BAKING with ground flaxseeds seems to still deliver the benefits of alpha-linolenic acid. This is good news!! 3) Sauteing/frying or heating flaxseed *oil* in any way is NOT recommended. The oil is very unstable and heat creates a lot of very nasty things we do not want to ingest. The final stage of heating results in trans-fatty acids -- definitely not the healthful alpha-linolenic acids we are seeking. 4) Toasting/roasting/frying flaxseed probably results in too high a temp, thus rendering it unhealthful. Tips on storage: 1) Whole Flaxseed is very stable and will keep for 9-12 months. 2) Ground flaxseed is very unstable and should be kept refrigerated and used within a few days of grinding. (IE, you could ground a week's worth at once.) Make sure it is kept in an opaque container. 3) Freezing ground flax seed is preferable, and you can keep it that way for 2-3 months. 4) Flaxseed oil must always be refrigerated in a dark container, and should never be heated. It is OK to drizzle it over hot foods. So, enjoy ground flaxseed either raw or in baked goods. But be certain it is fresh because if it isn't, it can not only fail to deliver the health benefits, it may become detrimental to your health. It is preferable to use the seed rather than the oil. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flaxseed Egg Replacer Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- per egg: 1 tablespoon ground flaxseed 3 tablespoons water Reportedly, flaxseeds make a great egg replacer in baking. Simply mix 1 tbsp ground flax plus 3 tbsp water per called-for egg. The mixture doesn't need to be cooked at all. Let it sit for a minute or two and it will become thick. Then simply proceed with your recipe. - - - - - - - - - - - - - - - - - - - NOTES : I have used flax seeds a couple of times with some success. I didn't let them soak - I took whole flax seeds, dumped them in a blender with some water, and whirred away at high speed. Can't remember if it was for 1 minute or 2. But it becomes thick and frothy. I think I got this from one of Bryanna Clark Grogan's FF cookbooks. ["Stephanie Perkins-Cooney" ] * Exported from MasterCook * Flaxseed Oil Replacer Recipe By :http://www.flaxcouncil.ca Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 parts milled flaxseed 1 part oil Apparently flaxseed makes a good replacement for oil or shortening in baked goods. From the Canadian flaxseed council http://www.flaxcouncil.ca : Flaxseed Replaces Oils Flaxseed can stand in for all of the oil or shortening called for in a recipe because of its high oil content. If a recipe calls for 1/3 c of oil, use 1 c of milled flaxseed to replace the oil - a 3:1 substitution ratio. When flaxseed is used instead of oil, baked goods tend to brown more rapidly. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Freezing Eggs Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** You can freeze hard boiled eggs, but the whites become rubbery. So, if you want to later use the thawed eggs in something like egg salad, you might not like the results. However, they are usually fine in dishes like casseroles. Now, if your goal is simply to keep extra eggs from going bad, there is no need to cook them first! You can freeze raw eggs with excellent results. Separate the whites from the yolks. You can freeze the whites as the are. A good tip is to freeze them in ice cube trays. When frozen, take them out of the trays and put them in a plastic bag. To prevent graininess, the yolks need to be mixed with 1 1/2 tsp sugar or corn syrup, or with 1/8 tsp salt, per every 1/4 cup of eggs. If you want to freeze the yolks and whites together, you also need to add the sugar or salt. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Tomato Sauce With Saffron Recipe By :Eating Well, Mar/Apr 1996 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 Tsp Finely Chopped Garlic 1/2 Tsp Saffron Threads -- Crushed -- Or 1/8 Tsp Powdered Saffron 1/4 cup Nonfat Veg Chicken Broth, Low Sod 1/4 cup Dry Sherry 1 Lg Tomato -- Note 1 2 tablespoon Chopped Fresh Parsley Salt And Pepper -- To Taste 1/4 Lb Pasta Vine-ripened tomatoes are a must for this sauce. Note 1: OR 2 small tomatoes, peel, seeded, chopped, (abt 3/4 C) Heat oil in a small saucepan over med heat. Add garlic and stir until lightly colored, about 30 seconds. Add saffron and stir for 5 more seconds. Stir in chicken broth and sherry and simmer until reduced to 2 Tbsp, about 5 min. Transfer sauce to a small bowl and set aside to cool. Just before serving, stir in tomatoes and parsley. Season with salt and pepper. Spoon over hot cooked asparagus or pasta. Makes 3/4 C This was enough for 2 of us. It has a wonderful smell, flavor and color. Quite easy to prepare also. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We served the fresh tomato sauce with saffron over pasta but the original recipe served it over asparagus. I would also consider putting it over a baked potato or rice. Seems pretty versatile to me. NOTES : Cal 301.4 Total Fat 5.6g Sat Fat 0.8g Carb 46.2g Fib 2.2g Pro 10.3g Sod 50mg CFF 18.3% * Exported from MasterCook * Full O'beans Chili, Microwave Recipe By :Bon Appetit (modified) Serving Size : 6 Preparation Time :0:15 Categories : Chilis Eat-Lf Mailing List Low Fat Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 large garlic cloves -- chopped 29 ounces stewed tomatoes -- canned 15 ounces Black beans, canned -- drained, rinsed 15 ounces red kidney beans, canned -- drained, rinsed 15 ounces garbanzo beans, canned -- drained, rinsed 3 tablespoons chili powder 1 tablespoon ground cumin 2 cups instant brown rice -- uncooked Combine first 7 ingredients in a large microwave-safe container and microwave on high for 10 minutes or until heated through. Cook rice according to package directions. Serve chili over rice and garnish with chopped onions, cilantro, grated cheese, etc . >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : This was a stovetop favorite that I recently tried in the microwave. I found the original recipe at the Epicurious web site. * Exported from MasterCook * Fusilli With Lentil Sauce Recipe By :Eating Well Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon olive oil 1 Medium onion -- chopped 1 Medium carrot -- chopped 4 Cloves garlic -- minced 2 Cups chicken broth -- defatted 1/2 Cup lentils -- rinsed and drained 1 Pinch rosemary 1/4 Teaspoon thyme 2 Cups tomatoes -- chopped 4 Cups fresh spinach -- torn 1 Pound pasta -- fusilli or rotini 4 Teaspoons grated Parmesan cheese Saute onions, garlic and carrots in olive oil till softened. Add broth, lentils and herbs and bring to a boil. Simmer, covered, 15 min. Add tomatoes, cover and cook 15-20 min. till lentils are tender. Stir in spinach and cook 5 min. Season with salt and pepper. Cook pasta, toss with sauce, sprinkle with Parmesan. Annice Grinberg >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 402.3 Total Fat 3.6g Sat Fat 0.8g Carb 72.6g Fib 8.8g Pro 20g Sod 671mg CFF 8.1%