* Exported from MasterCook * Garden Patch Chicken Vegetable Soup Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 5 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil 4 boneless skinless chicken breast halves -- in bite-size pieces 3 cups green red and/or yellow peppers -- chopped 1 cup chopped onion 4 cloves garlic -- minced 2 cans ready-to-serve low-sodium chicken broth -- (10 1/2 oz each) 15 1/4 ounces whole kernel corn -- drained 14 1/2 ounces canned diced tomatoes -- undrained 1 teaspoon dried thyme leaves 1/2 cup fresh parsley -- chopped Spray Dutch oven with nonstick cooking spray. Add 2 tsp. of the oil; place over Medium heat. Add chicken and cook 2-3 minutes or until no longer pink. Remove chicken from Dutch oven; set aside. Add remaining 2 tsps. oil to Dutch oven. Increase heat to Medium-High. Add bell peppers, onions and garlic; cook 4 minutes or until onions are tender, stirring frequently. Add broth, corn, tomatoes, thyme and chicken; mix gently. Bring to a boil. Reduce heat; cover and simmer for 18 minutes. Stir in parsley. Makes 5 (1 2/3 cup) servings. Per serving: 280 calories, 8 g fat, 60 mg cholesterol, 420 mg sodium, 25 g protein, 27 g carbohydrate, 4 g fiber Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99, p. 43 MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This is a great main-dish soup for when schedules make several dinner seatings necessary. * Exported from MasterCook * Garlic Soba With Broccoli Rabe Recipe By :Asian Noodles, by Nina Simonds Serving Size : 6 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 safflower oil -- or corn oil 1 1/2 teaspoons toasted sesame oil 2 tablespoons garlic -- very thinly sliced 1 1/2 teaspoons crushed red pepper 1 1/2 pounds broccoli rabe -- see* 1/4 cup Chinese rice wine -- or sake -- mixed with 3 tablespoons water 1 pound soba noodles -- cooked see ** 3/4 cup toasted pine nuts -- optional ***sweet soy sauce:*** -- mix together 3 tablespoons soy sauce 2 tablespoons water 1 1/2 teaspoons sugar * broccoli rabe, trimmed, leafy tips discarded, and cut on the diagonal into l-inch lengths ** soba, cooked until just tender, rinsed under warm water, and drained 1. Heat a wok or a heavy skillet over medium heat. Add both the oils and heat until hot, about 30 seconds. Add the garlic and red pepper and stir-fry until the garlic is lightly golden, about 30 seconds. Add the broccoli rabe, turn up the heat to high, and add the rice wine mixture. Stir-fry for 30 seconds, then cover and cook for l 1/2 to 2 minutes, or until the broccoli is tender. 2. Add the noodles, sweet soy sauce mix, and pine nuts, if using, and stir- fry to blend. Transfer to a serving bowl and serve. Notes: I first fell in love with soba in the little noodle houses in Japan. There the noodles are served hot in soups or cold with a fiery horseradish dressing. I stir-fry them with all kinds of vegetables and light sauces. In this recipe, they're simply tossed with lots of garlic, crisp-cooked broccoli rabe, and toasted pine nuts. Substitute broccoli or cauliflower if you can't find broccoli rabe. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Giant Shells, My Kid's Favorite Recipe By :Butter Busters - Pam Mycoskie Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Ounces giant shell pasta 2 Cans spaghetti sauce 3 Cups lowfat mozzarella cheese -- part skim milk 1 Pound ground turkey breast -- cooked & drained 15 Ounces nonfat ricotta cheese 1/2 Cup parmesan cheese 3/4 Cup egg beaters(r) 99% egg substitute Cook noodles as directed on box. Cook the turkey meat in a bowl in the microwave. Cover bowl with a piece of waxed paper and cook 5 minutes. Remove and stir. Return to microwave and cook about 3-4 more minutes. Drain turkey meat in colander. In a large bowl, pour the two cans of spaghetti sauce. Add the turkey to the tomato sauce. In a medium bowl, blend together the ricotta cheese, three Egg Beaters, and 4 tbs of parmesan cheese. Spray two casserole dishes with Pam (9-inch size). This recipe makes two casseroles. You can serve one now and freeze one. Pour a little of the turkey-tomato sauce mixture in the bottom of each of the casserole dishes. Spread the ricotta cheese mixture over this layer in each dish. Next place the noodles on top of the ricotta cheese mixture. Sprinkle 1/2 of the cheese on top of each dish. Repeat layers with sauce, giant shells, and end up with mozzarella cheese and parmesan sprinkled on top. Bake at 350F for 30-40 minutes. You can also cook this for 10 minutes in the microwave and place in over about 5 minutes to brown. >From: Mary Jo Wiley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Scones Recipe By :Benjamin Ford, Exec Chef, The Farm of Beverly Hills Serving Size : 12 Preparation Time :0:40 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- non-stick cooking spray 2 cups all-purpose flour 2 tablespoons brown sugar 3 tablespoons sugar 2 teaspoons baking powder 1 teaspoon ground ginger 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/8 cup cold butter 1/8 cup light margarine -- cold 1/2 cup applesauce 1/4 cup milk 1 egg -- separated sugar -- for topping This low-fat scone variation uses applesauce instead of cream for sweetness and moisture. Prep 25 mins; cook 12-15 mins. Preheat oven to 400F and coat a baking sheet with nonstick cooking spray. 1. In a large bowl, combine dry ingredients. Cut in butter and margarine until mixture resembles coarse crumbs. 2. In a small bowl, combine applesauce, milk and egg yolk until smooth; stir into flour mixture just until moistened. 3. Turn out onto floured surface; knead gently 5 to 6 times. Pat into an 8-inch circle, then cut into 12 wedges. Place wedges 1 inch apart on baking sheet. 4. Beat egg white until frothy; brush over scones. Sprinkle with extra sugar. (See variation.) Bake 12 to 15 minutes or until golden brown. EACH 129cals, 25% fat (4g total). -Estimated by ShapeCooks. Variation: Add diced candied ginger or turbinado sugar on top. FYI - The restaurant is located in Los Angeles. Ford's cuisine combine California farm-fresh produce with hints of Mediterranean. Weekday breakfast and brunch are popular meals for the restaurant. These scones would make a great gift. --Recipe featured in "Tasteful Gifts," by J. G. Watson in Shape Cooks (Magazine) Winter 1998. --email from kitpath@earthlink to elf, mc - - - - - - - - - - - - - - - - - - - NOTES : This low-fat scone variation uses applesauce instead of cream for sweetness and moisture. Prep 25 mins; cook 12-15 mins. Preheat oven to 400F and coat a baking sheet with nonstick cooking spray. 1. In a large bowl, combine dry ingredients. Cut in butter and margarine until mixture resembles coarse crumbs. 2. In a small bowl, combine applesauce, milk and egg yolk until smooth; stir into flour mixture just until moistened. 3. Turn out onto floured surface; knead gently 5 to 6 times. Pat into an 8-inch circle, then cut into 12 wedges. Place wedges 1 inch apart on baking sheet. 4. Beat egg white until frothy; brush overscones. Sprinkle with extra sugar. (See variation.) Bake 12 to 15 minutes or until golden brown. EACH 129cals, 25% fat (4g total). -Estimated by ShapeCooks. Variation: Add diced candied ginger or turbinado sugar on top. FYI - The restaurant is located in Los Angeles. Ford's cuisine combine California farm-fresh produce with hints of Mediterranean. Weekday break * Exported from MasterCook * Grape, Cranberry And Cherry Fruit Drink Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Welch's White Grape and Cranberry Juice frozen cherries -- or raspberries ice If you're fond of 100% juice products (not the cocktails), try Welch's White Grape and Cranberry juice. I like to whip it up with some ice and a handful of frozen cherries or raspberries for a fruit breakfast or substitute shake. That would be a great tangy drink after exercise! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Lasagna Pie Recipe By :Low-fat MW Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Mediterranean Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound ground turkey breast 1/4 cup onion -- chopped 1/2 teaspoon dried dill weed 1/4 teaspoon dried oregano 1/4 teaspoon garlic powder 14 1/2 ounces canned diced tomatoes -- drained 1/4 teaspoon salt 1/8 teaspoon pepper --- CHEESE MIXTURE 10 ounces frozen spinach -- chopped 15 ounces nonfat ricotta cheese 1 Egg Beaters(r) 99% egg substitute 1/2 teaspoon garlic powder 1/4 teaspoon dried dill weed 10 lasagna noodles -- uncooked SAUCE 8 ounces tomato sauce 1 teaspoon olive oil 1/2 teaspoon dried oregano 1/4 teaspoon sugar Spray 9"cake pan. In 2-qt. casserole, combine turkey, onion, 1/2 tsp. dill, 1/4 tsp. oregano and 1/4 tsp. garlic powder. Microwave HIGH for 5-7 min or until no longer pink. Drain. Add half of diced tomatoes, salt and pepper. Mix well and set aside. Unwrap spinach and place on plate. Microwave HIGH for 4-6 min or until defrosted. Drain, pressing to remove excess moisture. In med. mixing bowl, combine spinach and remaining cheese mixture ingredients. Mix well. Set aside. Prepare lasagna noodles as directed on package. Rinse and drain. Trim each cooked noodle to 8" in length. Arrange noodles, overlapping slightly, in spokelike fashion in 9-inch round cake dish. Spoon cheese mixture in dish. Spread gently to make even layer. Top with meat mixture. Place ends of lasagna noodles over filling to enclose. Cover with plastic wrap. Microwave 70% (MED-HIGH) for 5-11 min or until center is 140 degrees. Let stand covered for 5 min. Place remaining diced tomatoes and sauce ingredients in 1 qt. casserole. Microwave uncovered HIGH for 4-6 min or until sauce is hot and flavors are blended. Invert pie on serving plate. Serve in wedges with sauce. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : This is a tasty variation of lasagna * Exported from MasterCook * Greek Lentil Soup Recipe By :Natural Land On-line Feb 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large onions -- chopped 2 tablespoons olive oil 3 cloves garlic -- minced 1/2 teaspoon turmeric 1/2 teaspoon ground coriander 4 cups chopped fresh tomatoes -- or 2 cans -- (16 ounce) 2 cups red or brown lentils -- rinsed 8 cups vegetable stock 1/2 pound green beans -- ends trimmed cut into 1-inch pieces 2 tablespoons chopped fresh oregano -- or 2 teaspoons dried Salt and pepper light brown sugar -- optional Faki Soupa (Lentil Soup): Typical of simple, one-pot Greek dishes, this can be made with cooked white beans, too. Tested by Pat and Bob 2/99. We added 2 teaspoons of brown sugar to off-set the salty-flatness of bouillon. Hearty bean and tomato soup with the crunch of fresh green beans. In a large heavy pot, saute onions in oil over medium heat until translucent, about 5 minutes. Stir in garlic, turmeric, and coriander, and cook for 30 seconds. Add tomatoes, lentils, and stock, and bring to boil. Reduce heat and simmer, partially covered, until lentils are tender, about 40 minutes. Add green beans and oregano, and continue cooking until beans are tender, about ten minutes. Season to taste with salt and pepper. If the soup tastes salty and gritty, add a small amount of brown sugar. Simmer until mellow. PER SERVING (1+1/4 cup): 241 CAL (18% from fat), 10.7g PROT, 4.8g FAT, 38g CARB, 114mg SOD, 0mg CHOL, 6.3g FIBER. - - - - - - - - - - - - - - - - - - - NOTES : Recommend this soup! * Exported from MasterCook * Greek Shrimp With Feta Cheese Recipe By :NY Cookbook - Molly O'Neill Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps canola oil -- to 3 2 1/2 cup onion -- chopped 1/4 cup parsley -- chopped 1 clove garlic -- minced 1 tsp sugar 2 cup plum tomatoes -- chopped 1 cup dry white wine 1 1/2 lbs shrimp -- peeled 1 cup Feta cheese -- crumbled 8 ozs angel hair pasta -- cooked Preheat oven to 425. Warm the oil in a large skillet over medium heat. Add the onions and saute until light golden brown - approximately. 7 minutes. Add the parsley, garlic and sugar and stir to mix. Add the tomatoes and cook until they are softened and their liquid is absorbed, about 20 minutes. Add the wine to the skillet and cook until the liquid is absorbed. Add the shrimp and cook, stirring constantly for 30 seconds. Remove from heat. Pour the shrimp and sauce into a 2 quart casserole. Top with Feta cheese. Bake until the cheese melts, about 5 minutes. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner tonight and it was really good. I did not cook off all the liquid when I added the wine because I wanted some liquid left for when I put it over the pasta. If you do cook all the liquid off, you could serve it along side rice or pasta. * Exported from MasterCook * Grilled Snapper With Cumin And Lime Recipe By :Meg Woodard for Lucky Stores, Inc. 1999 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds snapper -- OR 1 fillet per serving 1/4 cup lime juice 1 tablespoon vegetable oil 4 teaspoons Worcestershire sauce 1/4 cup diced onion 2 garlic cloves -- minced 1 1/2 teaspoons ground cumin 1 teaspoon lime rind -- julienne 1/4 teaspoon ground black pepper 4 sprigs fresh parsley -- for garnish 8 lime slices -- for garnish 1. Place fillets in a shallow dish or zipper top plastic bag. In a small bowl, whisk together juice, oil, Worcestershire sauce, onion, garlic, cumin, lime rind and pepper. Pour marinade over fillets, cover and place in the refrigerator for about 15 minutes. 2. Place fish on an oiled grilled and cook over medium heat for about 10 minutes per inch of thickness, turning halfway through cooking time. Fish is done when it begins to flake and is opaque. (Cooks half as fast on a closed electric grill.) One eight-ounce fillet per serving EACH: 293 cals, 22% from fat, (7g total fat), 9g carbs, (2g fiber), 48g protein; 220mg sodium. Analysis by Mastercook. >email from kitpath@earthlink.net Easy and heathful citrus and fish. Serve with Spanish rice with bell pepper confetti and grilled slices of summer squash. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I bet that butterbuds and cracker crumbs (browned of course) breading would work with fish "fingers" too. Maybe cod, halibut, turbot or tilapia. Oven fry and serve in one of our favorites - fish tacos with corn tortilla and cabbage slaw. Roughy is on sale here. * Exported from MasterCook * Grilled Trout With Chayote Squash Slaw Recipe By :Adapted from a recipe from Biloxi Grill in Wauconda, IL Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --- SLAW --- 1 teaspoon minced ginger root 1 small garlic clove -- minced 1/4 cup fat-free mayonnaise 1/4 teaspoon fresh lemon juice 1/8 teaspoon celery salt 1/8 teaspoon salt 2 carrots -- peeled and julienned 1 chayote fruit -- peeled and julienned 1/2 small jicama -- peeled and julienned 1/2 cup shredded red cabbage 1/2 cup red bell pepper -- julienned --- SAUCE --- 2 teaspoons roasted garlic puree 2 teaspoons minced ginger root 1/2 cup fat-free mayonnaise 1 teaspoon soy sauce 3/4 teaspoon fresh lemon juice 1/2 teaspoon sesame oil --- TROUT --- 32 ounces red or rainbow trout OR 8-ounces boned fillet -- per serving olive oil spray 4 teaspoons sesame seeds -- mixed white and black -- toasted 1. FOR SLAW: stir together ginger, garlic, mayonnaise, lemon juice, celery salt and salt in small bowl. Set aside or refrigerate, covered, if not using immediately. Combine carrots, chayote, jicama, red cabbage and bell pepper in large bowl. Add dressing. Toss until vegetables are coated. Set aside or refrigerate, covered, if not using immediately. 2. FOR SAUCE: mix roasted garlic, ginger, mayonnaise, soy sauce, lemon juice and sesame oil in bowl. Set aside or refrigerate, covered, if not using immediately. 3. FOR TROUT: prepare grill or heat broiler. Coat fillets lightly with olive oil. Grill in well oiled basket or broil until firm and cooked through, about 5 to 6 minutes. 4. TO SERVE: Make bed of slaw on each of four serving plates. Place 1 trout fillet on each plate. Cover each fillet with 1/4 of sauce; sprinkle with sesame seeds. Note: To roast garlic, remove as much of the paper wrap on bulb of garlic as possible, leaving the cloves intact. Cut off top of cloves and sprinkle with olive oil. Wrap bulb in aluminum foil and bake in 350-degree oven until soft, 35 to 45 minutes depending on size of garlic bulb. Allow to cool slightly; squeeze pulp from bulb. Yield: Serves 4. EACH 364 cals (27% cff) 10g fat. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Zucchini White Bean Dip Recipe By :Weight Watchers Slim Ways Grilling Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Grilled, Smoked, Bbq Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium zucchini -- thinly sliced lengthwise 2 cups cooked cannellini or white kidney beans -- drained and rinsed 2 tablespoons minced fresh parsley 2 tablespoons fresh lemon juice -- or less 2 garlic cloves -- minced, or less 2 teaspoons olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 1. Preheat grill to medium. 2. Grill zucchini 5 minutes, turning once, until slightly charred and fork-tender. 3. In blender or food processor, combine zucchini, beans, parsley, juice, garlic, oil, salt and pepper; puree until smooth. 4. Transfer to serving bowl; cover and refrigerate if not serving at once. Makes 8 servings. Per serving: 64 calories, no carbohydrates, 4g protein, 2g total fat, no saturated fat, no cholesterol, 3g fiber, 88mg sodium. Calories from fat: 3%. Are you looking for a low-fat dip? This easy-to-make appetizer is "somewhat similar to hummus, but the parsley and lemon juice make it more refreshing." The dip is best served at room temperature. Try it as a sandwich spread: add tomatoes, sprouts and chili peppers. Reviewed by a reader of the Milwaukee-Journal Sentinel (1997). Recipe from "Weight Watchers Slim Ways Grilling" (Macmillan, 1996). (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : This was tested by readers at the Milwaukee Journal who liked it. * Exported from MasterCook * Guacamole With Cottage Cheese Recipe By :Moosewood Lowfat Favorites Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Posted Snacks Tried Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe avocado 2/3 cup nonfat cottage cheese 2 tablespoons fresh lime juice 1 tablespoon chopped scallions 3/4 teaspoon jalapeno -- minced 2 cloves garlic -- pressed salt and pepper -- to taste --- 8 ounces baked tortilla chips Makes 1 1/2 cups. Put all the ingredients in a food processor and puree until smooth. The flavor will increase in intensity as it sits. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's the guacamole recipe. It is the most gorgeous green color. This is a good recipe for not-quite-ripe avocados, too. The one I had would have been a awful in a traditional guac, but it worked very well in this recipe. I was amazed at how much avocado flavor came through. Also, this guac won't turn brown and ugly. * Exported from MasterCook * Halibut With Tarragon And Sesame Seeds Recipe By :Jean Carper Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds halibut, cod, or other whitefish 1 teaspoon olive oil 1 tablespoon lemon juice 1 teaspoon dried tarragon salt and pepper 1 tablespoon sesame seeds 1 tablespoon chopped parsley Preheat the broiler. Brush or spray the fish with oil. Mix the lemon juice tarragon, salt and pepper. Pour it over the fish. Sprinkle sesame seeds evenly over the fish. Broil the fish for 10 minutes, until the fish is opaque, firm and browned. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Chutney Recipe By :Annette Gooch Cole Publishing Group 1998Sep Serving Size : 5 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup minced fresh herbs -- such as mint parsley dill thyme oregano 1/2 medium onion -- minced 1/4 cup lemon juice 1 pinch sugar 1 pinch cayenne pepper 1 1/4 teaspoons salt Hot-pepper sauce -- to taste Annette: "A dry chutney, this mixture is good spooned onto grilled lamb, fish or eggplant. Or stir it into yogurt and serve as a dip for stuffed grape leaves (dolmas) or warm pita bread." 1. Combine herbs, onion, lemon juice, sugar, cayenne, salt and hot-pepper sauce in a nonreactive bowl. 2. Stir to blend, then cover and let rest one hour at room temperature before serving. 3. Makes about 1+1/4 cups. Per serving (1/4 cup): 14 calories; 0 g fat (0 g saturated fat; 0%cff); 3.4 g carbohydrates; 0 mg cholesterol; 542 mg sodium; 0.3 g fiber. (elf, fs, mc) kitpath@earthlink.net 2/99 TIP: * Chutneys made with salt and acidic ingredients should be prepared in bowls made of nonreactive materials (stainless steel, glass or ceramic) rather than plastic, aluminum or copper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Stuffed Trout With Orange And Onions Recipe By :Junior League of Pasadena, Inc, California Sizzles (Edited) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds trout left whole -- or 1 whole fish per serving -- see note salt and black pepper 2 tablespoons minced fresh parsley 2 tablespoons minced fresh tarragon 2 tablespoons minced fresh thyme 4 thin onion slices -- cut in half 4 thin orange slices -- cut in half 1 tablespoon olive oil 1 teaspoon paprika 2 tablespoons cognac or dry white wine 1 orange -- juiced fresh herbs -- for garnish Note: Buy whole trout 8-oz each, with head and fins; cleaned (boned and scaled). 1. Preheat oven to 350F degrees. Score each trout (slash diagonally) 3 times. Sprinkle trout lightly with salt and pepper. 2. In a small bowl, combine herbs and use the mixture to stuff the slashes in the trout. Place the trout side-by-side in a buttered shallow baking pan. Top each fish with 4 alternating half slices of onion and orange. 3. Mix oil, paprika, cognac and orange juice. Spoon over trout. (Original recipe did not use oil. It called for melted butter: 2 tablespoons per serving.) 4. Bake for 20 to 25 minutes until trout are lightly browned. Garnish with sprigs of the same herbs used to stuff trout. Serve. ESTIMATING 12% waste per fish or 14 ounces edible fish: per serving 312 cals, 9g fat, 27% cff. - pat Serving ideas: twice baked potato with cheddar, colorful assortment of steamed vegetables: patty pan squash, carrots, cherry tomatoes, cauliflower and broccoli florets. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey, Pepper And Spice Pears Recipe By :Gwen Nasgowitz, Milwaukee, Wisconsin Serving Size : 5 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Riesling wine 1 1/2 cups honey 5 whole cloves 1 cinnamon stick 1/2 teaspoon black pepper 1 Pinch saffron -- optional 1 tablespoon vanilla extract 5 Bosc pears -- unpeeled 1. Preheat oven to 400 degrees. 2. Combine wine, honey, cloves, cinnamon stick, pepper, saffron if using and vanilla in bowl or 1-quart measuring cup. 3. Trim bottoms of pears so they stand upright, and place them in over-proof dish, with high sides, large enough to hold pears so they do not touch. Pour liquid mixture over pears and place dish in preheated oven. Bake until almost tender, about 40 to 45 minutes, basting pears every 10 minutes or so with liquid. 4. When pears are finished baking and cooled, remove pears to serving plates. Transfer liquid to saucepan and bring to boil over medium-high heat. Cook 4 to 5 minutes or until of syrupy consistency. Remove from heat and strain liquid through fine sieve. Spoon sauce over plated pears and serve. Makes 5 servings. EACH 566 cals, 2g fat (4%cff) Recipe by Gwen Nasgowitz, Milwaukee. Rave reviews from home testers (panel of Milwaukee Journal Sentinel Food Section readers). "Pepper... makes dessert interesting." "Satisfying as a dessert -- not too rich." Other comments: "Love the pepper. Fun to eat. Goes well with champagne." "Sweet and spicy. Lots of zip." "Good texture. Beautiful." (ELF) kitpath@earthlink.net 2/99 >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Shrimp Lo Mein Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds medium shrimp 3 1/2 tablespoons corn oil 1 medium red onion -- thinly sliced 2 1/2 tablespoons garlic -- minced 1 teaspoon hot chile paste 1 1/2 cups waterchestnuts, canned -- sliced 1/2 pound snow peas 1/2 pound fettuccine GINGER MARINADE: 3 tablespoons Chinese rice wine -- OR sake 1 1/2 tablespoons fresh ginger root -- minced 1 teaspoon sesame oil HOT-AND-SOUR SAUCE: 1 1/2 cups Chinese Chicken Broth -- see recipe 5 1/2 tablespoons soy sauce 2 tablespoons Chinese rice wine -- OR sake 2 tablespoons sugar 2 tablespoons Chinese black vinegar -- or Worcestershire sauce 1 teaspoon sesame oil 1 teaspoon cornstarch Peel, score down the back, devein, and rinse the shrimp. Mix together the Garlic Marinade ingredients. Mix together the Hot-and-Sour Sauce ingredients. Blanch the waterchestnuts in boiling water for 10 seconds, refresh in cold water, drain, and pat dry. Snap and string the snow peas. Cook noodles until just tender, rinse under cold water, and drain. In a bowl combine the shrimp with the Ginger Marinade, tossing lightly to coat. Heat a wok or a heavy skillet over high heat. Add 2 T. of oil and heat until very hot but not smoking. Add the shrimp and toss lightly for about 1 1/2 minutes until they turn pink. Remove with a handled strainer or a slotted spoon and drain in a colander. Wipe out the wok. Reheat the wok over medium-high heat. Add the remaining oil and heat until hot, about 20 seconds. Add the onion, garlic, and chile paste and stir-fry until the onion is slightly softened, 1 1/2 to 2 minutes. Add the water chestnuts and snow peas, turn up the heat to high, and toss until heated through. Add the Hot-and-Sour Sauce and cook, stirring constantly to prevent lumps, until thickened, 2 to 3 minutes. Add the shrimp and noodles and mix gently. Transfer to a platter and serve immediately. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To - Draining Ground Meat Recipe By :Cook's Illustrated, Mar & Apr, 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Many cooks who use ground meat in their recipes want to drain off the excess fat that accumulates in the pan as the meat browns. Tilt the pan so the fat will accumulate on one side and blot it with wadded-up sheets of paper towel that you hold with tongs. This way, no meat spills from the pan, and a maximum amount of fat is removed. If using a gas burner, be sure to keep the oily paper away from the flame. >From Pat Brown of Telluride, CO - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To - Flipping Hot Foods Recipe By :Cook's Illustrated, Mar & Apr, 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Many recipe call for inverting food onto a plate in order to flip it so the uncooked side is down. If you use the removable bottom of a tart pan it becomes a much easier task. Using an oven mitt or pot holders, slide the tart pan bottom over the skillet and invert the skillet. The tart pan bottom is lightweight, and easy to handle, and it has no rim or curvature, so the food slides easily off of it and back into the skillet. >From Alison Richards of Boulder, CO >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Cleaning Up Dough Recipe By :Cook's Illustrated, Mar & Apr, 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Use an old credit card to scrape dough from a counter. >From Greg Im of Woolwich, Maine ******** Use a plastic yogurt container or coffee-can lid to remove dough from bowls. The curve of these circular lids fits the contours of the bowls perfectly. >From Paul Bech of Swarthmore, PA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Improve Your Culinary Skills Recipe By :Veggie Life, May 1994 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- To chop raisins easily, freeze them. Lightly spray the work bowl and blades of a food processor with vegetable spray and chop the frozen raisins one cup at a time. You don't need boiling water to get tomatoes to slip out of their skins. Just freeze them; they pop right out. Freezing is also a convenient storage solution for bargain-priced tomatoes. To perk up frozen vegetables, cook them with a curl of lemon peel for no longer than 2 - 2 1/2 min. Store juiced orange, lemon and lime shells in a plastic bag in the freezer. Next time you make pudding or other desserts, pull out a few shells to use as a serving cups, or keep them for future grating needs. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Potato Leek Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Russet Potatoes -- depending on size (3 to 6) 1 big can Swanson Chicken Broth 1 Leek -- top l/3 removed -- (roots removed too) 1 Shallot -- or 1/2 onion (Shallot is better) 1 Carrot 1 Tablespoon Chopped Parsley 1 Garlic Clove In a big pot, bring chicken stock to a boil while adding peeled and chopped potatoes and the diced carrot. Boil until potatoes are tender and cut easily against the side of the pot with a fork. In a non-stick frying pan coated with Pam, saute finely chopped leek and shallot and garlic until tender. Add this plus the chopped parsley to the potato/broth mixture. Simmer 20 minutes. Take a potato masher and mash the potatoes to a rough creamy consistency. Stir and serve with crusty bread. (Salt ands pepper to taste.) Note: You can make this whole thing in the pot by sauteing the shallot and leek in the pot first, then adding the stock, potatoes, and carrot. Depends on who is doing the dishes. >From: "Linda Phifer" - - - - - - - - - - - - - - - - - - - NOTES : I don't think this recipe is following the "theme" but I had it tonight and thought it was really good. * Exported from MasterCook * Italian Dressing Recipe By :From: Stop the Insanity by Susan Powter Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Lemon juice 1/4 cup Cider vinegar 1/4 cup apple juice -- unsweetened 1/2 teaspoon Oregano 1/2 teaspoon Dry mustard 1/2 teaspoon Onion powder 1/2 teaspoon Basil 1/8 teaspoon Thyme 1/8 teaspoon Rosemary 1 clove Garlic -- sliced Combine all ingredients. Chill for at least an hour or two to allow herbs to blend. Remove garlic clove pieces before serving. Makes 12 tablespoons Calories: 9 (2 tablespoons) Fat: 0 gm 0% fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jujube Cake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Dried jujubes 2 Tablespoons Ginseng powder 1/2 Pound Glutinous rice flour Knead the jujube with the glutinous rice flour, add Ginseng. Make dough into any form of large biscuit, place in biscuit molds. Steam cook for 5 to 10 minutes. Cakes should be very soft but keep their shape. From "The Ginseng Book", Louise Veninga, Ruka Publications, 1973. Posted by Stephen Ceideberg; May 17 1993. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lasagna With Spinach And Lentils, No-fat/no-sweat Recipe By :The Pyramid Cookbook, Pat Baird Pg. 157 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 oz nonfat ricotta cheese 1 pkg chopped spinach -- (10 oz) frozen, thawed and drained -- see note 1/2 cup egg substitute -- (or egg whites to equal) 1/3 cup parmesan cheese -- grated 1/4 cup fresh parsley -- chopped 1/4 tsp crushed red pepper flakes -- - see note 3 1/2 cups Tomato Sauce - Quick -- (see recipe) 9 lasagna noodles -- uncooked -- see note 1/4 cup red lentils -- uncooked 1 1/2 cups nonfat mozzarella cheese -- shredded -- (6 ounces) note - I added 1/2 cup chopped broccoli and 1 diced carrot. note - recipe called for 1/4 tsp nutmeg, which I omitted - personal taste. I added 1 TB each dry basil and oregano. note - I used whole wheat or spinach lasagna noodles. In large bowl, combine the ricotta cheese, spinach, broccoli, egg substitute, 2 tablespoons of the parmesan cheese, parsley, and pepper flakes. Mix well until thoroughly blended. Pour 1 cup of tomato sauce into an 11" X 7" X 2" glass baking dish. (If you will not be microwaving this, you can use a metal pan, if desired.) Spread sauce evenly to cover bottom of dish. Arrange 3 noodles in a single layer on top of the sauce. Spoon one-third of the spinach and ricotta cheese mixture over the noodles; spread to make an even layer. Sprinkle 2 tablespoons of the lentils over the top, 1/2 cup of the mozzarella cheese, and the remaining Parmesan. Pour 1 1/2 cups of the tomato sauce over the cheeses. Arrange another layer of noodles on top. Repeat the layering, using the remaining ingredients (note that the top layer is spinach and ricotta mixture and mozzarella cheese only.) Cover tightly with vented plastic wrap. Microwave on medium-high for 18-20 minutes, or until noodles are just tender when pierced with the tip of a sharp knife and sauce is bubbly. Rotate twice during cooking. Let stand, covered, 15 minutes before serving. (Conventional cooking method: Preheat oven to 350 degrees F. Assemble lasagna as directed above. Cover tightly with aluminum foil. Bake for 1 hour; remove aluminum foil and bake 10 minutes longer. Let stand 10 minutes before cutting. - note: This is what I did. I also made it ahead and let it sit overnight before baking.) Pyramid equivalent using original recipe: 1 1/2 breads, 1 1/2 vegetables, 1 1/4 milk, 1/4 ounce meat alternative Nutritional analysis based on 6 servings and original recipe: Cal 285 Fat 2g (CFF 6.4%) Carbo 34g Pro 30g Sod 509mg (based on no-salt added tomato sauce below) Chol 8mg >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Glazed Asparagus Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds fresh asparagus spears 1 tablespoon butter 1 tablespoon honey 1 teaspoon lemon juice 1/4 cup water 1 teaspoon cornstarch Trim asparagus; cut spears diagonally in half. Fill Dutch oven with 3 inchs of water; bring to a boil. Add asparagus. Reduce heat; cover and cook 3-5 minutes or until crisp-tender. Drain; place in serving bowl. Meanwhile, in small saucepan, combine butter, honey and lemon juice; cook and stir over Medium-low heat until butter is melted. In small bowl, combine water and cornstarch; blend well. Stir into lemon mixture. Cook over Medium heat until bubbly and thickened, stirring constantly. Pour glaze over asparagus. Makes 4 servings. Per serving: 90 calories, 3 g fat, 10 mg cholesterol, 35 mg sodium, 12 g carbohydrate, 3 g. fiber, 3 g protein, Dietary Exchanges: 1/2 fruit, 1 vegetable 1/2 fat Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99, p. 5. MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Hint: Store asparagus as you would display cut flowers. Trim the base of each stalk and place upright in a container of water. Or, wrap the ends in wet paper towels and a plastic bag and refrigerate for up to a week. * Exported from MasterCook * Lemon Yogurt Cake With Fresh Berries Recipe By :Lighter, Quicker, Better by Sax and Simmons Serving Size : 8 Preparation Time :1:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** Makes One Layer *** non-stick cooking spray 3 tablespoons vegetable oil 1/2 cup sugar 1 lemon -- grated zest 1 teaspoon vanilla extract 1/4 cup fat free milk 1/4 cup lowfat yogurt 1 cup sifted cake flour -- not self-rising 1/2 teaspoon baking soda 2 large egg whites salt confectioner's sugar ripe berries sweetener This cake is based on a recipe from Chef-author Jacques Pepin. It's a low fat alternative to a basic white cake. Make it with yogurt, egg whites, skim milk and a small amount of vegetable oil and sugar. Serve with berries or other fresh fruit. 1. Heat the oven to 350F degrees. Spray an 8-inch round cake pan with non-stick cooking spray. Set aside. 2. Whisk together the oil, sugar, lemon zest, and vanilla in a large mixing bowl. Add the milk and yogurt. Sift in the flour and baking soda and stir gently just until blended. 3. Beat the egg whites with a pinch of salt until nearly stiff. Gently fold into the batter. Transfer to the cake pan. 4. Bake until the cake is golden and springs back when pressed, about 30 minutes. Cool briefly, in the pan, or on rack, then invert onto the rack and cool completely. Sprinkle the cake with confectioners' sugar. Cut into wedges and serve, with berries alongside. Berries may be sprinkled with granulated sugar. REF: Richard Sax and Marie Simmons in Lighter, Quicker, Better. (1995: Wm Morrow) >(ELF) Kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Chili Recipe By :Robin Webb in Diabetes Forecast Magazine, February 1999, pa Serving Size : 5 Preparation Time :0:15 Categories : Chilis Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons canola oil 1 medium onion -- chopped 4 garlic cloves 1 cup dried lentils 1 cup dry bulgar wheat 3 cups low-fat & low-sodium chicken broth 2 cups canned tomatoes drained and coarsely chopped 2 tablespoons chili powder 1 tablespoon cumin pepper and salt -- to taste 5 Servings/Serving Size: 1 cup Preparation time: 15 minutes Heat the oil in a large stockpot over medium-high heat. Add the onions and garlic and saute for 5 minutes. Add the dry lentils and bulgur wheat and stir. Add all the remaining ingredients and bring to a boil. Simmer 30 minutes until lentils are tender. Nutrition Fact: Serving Size 1/2 Starch Exchanges 3 Monounsaturated Fat Exchange 1/2 Amount per serving: Calories 271 Calories from fat 63 Total Fat 7 grams Saturated Fat 1 gram Cholesterol 10 milligrams Sodium 218 milligrams Total Carbohydrate 43 grams Dietary Fiber 16 grams Sugars 7 grams Protein 15 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Chowder, Unicorn Village's Recipe By :Chef Steven Petusevsky, Adventura (Miami) Serving Size : 8 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 cup diced carrot 1 cup diced onion 1/2 cup diced celery 1 teaspoon curry powder 1 tablespoon minced garlic 1 tablespoon minced fresh ginger 3 bay leaves 2 cups crushed tomatoes in juice preferably organic 1 quart vegetable stock -- or water 2 cups lentils -- rinsed and sorted salt and pepper garlic croutons -- for garnish Unicorn Village in North Miami is a health-food oriented restaurant with market. Cuisine is Healthy - natural everything. One of the specialties is fresh soup. 1. Saute the carrot, onion, celery and spices in the olive oil for 3 to 5 minutes in a Dutch oven or soup pot over medium-high heat. 2. Add the crushed tomatoes, stock or water, and lentils and bring to a boil. Reduce heat to a simmer and cook about 1 hour, or until lentils are softened and soup is thick. Season to taste with salt and pepper and serve with garlic croutons. PER CUP: 304 cals, 6 g fat (18% cff) Unicorn Village Restaurant is located at 3565 NE 207th St; Aventura, Florida 33180. Directions: At Waterways Shopping Center, North Miami, 1 mile/1.6 kilometers east of US1 ABOUT THE CHEF: One of the personalities behind Unicorn's success was CIA trained Steven Petusevsky. As executive chef (1996), his unique blend of ingredients formed a successful menu appealing to approximately 10,000 diners each week. He recently took a new position as Executive Chef for the Bread of Life Natural Foods chain led him to his current role as Director of Creative Food Development for Whole Foods Markets. See also: http://expedia.msn.com/ and http://www.melissas.com/archives/guest_chef/698chef.htm (RC ELF) Pat Hanneman (kitpath@earthlink.net) 2/99 - - - - - - - - - - - - - - - - - - - NOTES : Melissa's Specialty Foods featured Steven Petusevsky last year. He's the new head of Whole Foods Market. Trained at the CIA and in a number of kitchens, Steven helped to make healthy food popular. * Exported from MasterCook * Lime Apple Chutney Recipe By :Annette Gooch Cole Publishing Group 1998Sep Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lime juice 1 tablespoon salt 1 small onion -- very finely minced 1 1/2 pounds tart green apples -- such as Pippin or Granny Smith -- peeled and chopped fine 1/4 teaspoon red chile pepper flakes 1 1/2 teaspoons honey 1/4 cup shredded unsweetened coconut Annette: "Try this moderately spicy chutney with grilled skewers of chicken, shrimp or pork. Shredded unsweetened coconut is sold in plastic bags or tins at most supermarkets." 1. In nonreactive bowl, combine lime juice and salt and stir until salt is dissolved. 2. Add onion, apples, hot pepper flakes, honey and coconut. Stir to blend, then cover and let stand at least 10 minutes before serving. 3. Makes about 2 cups. Per serving (1/4 cup): 69 calories; 1.3 g fat (1 g saturated fat; 17% cff); 15.4 g carbohydrates; 0 mg cholesterol; 808 mg sodium; 1.5 g fiber. TIP: * Chutneys made with salt and acidic ingredients should be prepared in bowls made of nonreactive materials (stainless steel, glass or ceramic) rather than plastic, aluminum or copper. (elf, fs, mc) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime Broiled Catfish Recipe By :Taste of Home Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp butter 2 tbsps lime juice 1/2 tsp salt -- optional 1/4 tsp pepper 2 catfish fillets 1/4 tsp garlic powder Melt butter in saucepan. Stir in lime juice, salt, pepper, and garlic powder. Mix well. Remove from the heat and set aside. Place fillets in shallow baking dish. Brush each fillet generously with lime-butter sauce. Bake at 450 deg. for 10-15 minutes depending on thickness or until fish flakes with fork. Spoon pan juices over each fillet. >From: Melissa - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1 tbsp. of butter, but I reduced to 1 tsp. * Exported from MasterCook * Malibu Brownie Torte Recipe By :Great Day America TV 2/8/99 Serving Size : 16 Preparation Time :0:30 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/4 ounces brownie mix 1/3 cup water Vegetable cooking spray 1 cup fat-free fudge topping -- divided 6 cups low-fat vanilla ice cream -- softened 1/3 cup semisweet chocolate mini-morsels 1/4 cup Malibu rum 1 1/2 tablespoons flaked coconut -- toasted Strawberry fans -- optional PANTRY notes: Use one-half package (20.5-ounce) low fat fudge brownie mix. Rum Substitute: 1/4 cup rum and 1/2 teaspoon coconut extract 1. Combine 1/2 package brownie mix and 1/3 cup water, stirring just until dry ingredients are moistened. Reserve remaining brownie mix for another use. pour batter into a 9-inch springform pan coated with cooking spray. Let cool in pan on a wire rack. Spread 1/2 cup fudge topping over brownie. 2. Combine ice cream, chocolate morsels, and rum in a large bowl, stirring well. Spread ice cream mixture over brownie. Freeze 2 hours or until firm. 3. To serve, remove torte from pan. Drizzle remaining 1/3 cup fudge topping over torte. Sprinkle with coconut. Garnish each slice with a strawberry fan, if desired. Yield 16 servings. Per serving: Calories:241, Carbohydrates 42.2g., Protein 4.2g., Fat 5.8 g., Fiber 1.7g., Cholesterol 7mg., Sodium 158mg., Exchanges 2 1/2 Starch, 1 Fat. >TV - 02/08/99(Mon) http://www.greatdayamerica.com/health/craig7.shtml Jenny Craig Nutritionist Lisa Talamini of www.jennycraig.com >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Chutney Chicken Recipe By :Sunset Magazine 1998 Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 pounds skinless chicken thighs -- remove bones and trim the fat -- OR 1 pound chicken meat -- trimmed 1 teaspoon curry powder 1/4 cup major grey chutney 2 teaspoons minced fresh ginger 1 tablespoon lemon juice 1/2 cup lowfat chicken broth 1 pound mango -- pit and peel and cut into 1/2-inch chunks 4 cups hot cooked white basmati rice salt fresh cilantro leaves -- for garnish lemon wedges -- for garnish 1. Cut chicken into about 2-inch chunks. Put in a 10- to 12-inch nonstick frying pan over medium high heat. Turn pieces as needed until lightly browned, about 10 minutes. 2. Add curry powder to the pan and stir about 30 seconds, then mix in chutney, ginger, lemon juice, and chicken broth. Scatter mango over chicken. Cover and simmer, stirring occasionally, until chicken is tender when pierced, about 30 minutes. 3. With a slotted spoon, transfer chicken to a bowl and keep warm. Boil Sauce, uncovered, over high heat stirring to prevent sticking until reduced to about 1+1/4-cups, 2 to 4 minutes. Pour sauce over chicken. 4. Serve chicken mixture on rice; salt to taste. Garnish dish. PER SERVING: 564 cals, 10% fat (6g) 34g protein, 100g carbs (2 g fiber), 320mg sodium. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Rice bowl with mango chutney chicken and a medley of fresh asparagus, Chinese peapods and red bell pepper squares on the side and voila! A Cozy meal by the fire place. Frozen yogurt with mango and blueberries.... * Exported from MasterCook * Maple, Wheat And Oat Bread Recipe By :Light and Easy Baking by Beatrice Ojakangas Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups warm water -- 110 to 115 degrees 2 tablespoons maple syrup 2 1/4 cups bread flour 1/2 cup whole-wheat bread flour 1/4 cup old-fashioned rolled oats 1 1/2 teaspoons salt 1 1/2 teaspoons bread-machine yeast or rapid-rise yeast 1. Measure all ingredients in order listed into mixing container of bread machine. If your machine requires that liquid ingredients be added last, simply reverse order. Program machine according to manufacturer's directions for basic loaf of bread, medium darkness. Makes 1 loaf, 1 1/2 pounds, 16 slices. Per slice: 88 calories, 0.33g fat, no cholesterol, 1.2g fiber, 134mg sodium. Calories from fat: 3%. TESTED* by Sheri Beronja-Schlitt. "I was afraid the texture would be bad because of the lack of fat," she wrote. "I was wrong. The bread was flavorful and richly textured. The top was flat, rather than rounded. The crust was wonderful, lightly crispy. Our kids do not like the thick crust that develops in a bread maker -- this crust they ate. It was easy to prepare and tasty. Our family gobbled up the entire 1 1/2 pound loaf at one meal." Recipe from "Light and Easy Baking" by Beatrice Ojakangas (Clarkson Potter, 1996). *Low-fat recipes are home tested by a panel of Food Section readers: Milwaukee Journal Sentinel 1997. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Chicken #2 Recipe By :http://www.diabetes.org/recipes Serving Size : 6 Preparation Time :0:00 Categories : Chicken Diabetic Eat-Lf Mailing List Low Fat Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil 2 Tablespoons dry white wine 3 Whole boneless skinless chicken breasts -- halved 3 Cloves garlic -- minced 1/2 Cup diced onion 3 Medium tomatoes -- coarsely chopped 2 Teaspoons minced thyme 1 Tablespoon minced basil 1/2 Cup dry white wine 1/2 Cup kalamata olives 1/4 Cup minced Italian parsley fresh ground pepper 1 Dash salt -- optional Heat the oil and wine in a heavy skillet over medium heat. Add the chicken breasts and saute until golden on each side, about 4 to 6 minutes a side. Remove the chicken from the skillet. Saute the garlic for 30 seconds in the pan drippings. Add the onion and saute for 3 minutes. Add the tomatoes and bring to a boil. Lower the heat, add the wine, and simmer for 10 minutes. Add the thyme and basil and simmer for 5 minutes. Return the chicken to the skillet and cover. Cook over low heat until the chicken is cooked through. Add the olives and parsley and cook 1 minute. Season with pepper and salt and serve. Exchanges: Very Lean Meat Exchange -- 4 Vegetable Exchange -- 1 Monounsaturated Fat Exchange -- 1/2 Calories -- 191 Calories from Fat -- 53 Total Fat -- 6g Saturated Fat -- 1g Cholesterol -- 69mg Sodium -- 165mg Carbohydrate -- 7g Dietary Fiber -- 2g Sugars -- 4g Protein -- 26g Weight Watchers' POINTS = 4 Notes: Recipe for Thursday, 5/7/98 In honor of Mother's Day, this week we are featuring seven delectable recipes from the cookbook Memorable Menus Made Easy, Robyn Webb's newest culinary collection of elegant dishes that will make every day a special occasion at home. Make this Mother's Day memorable by preparing one or all seven of these recipes for a truly extraordinary celebration. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733). Copyright 1998 American Diabetes Association MC formatted using MC Buster 2.0f & SNT on 5/9/98 (WW Points only added by hdeacey@sympatico.ca) >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Chocolate Bread Recipe By :Beth Hensperger's The Bread Bible (Chronicle) Serving Size : 10 Preparation Time :4:00 Categories : Breads Cakes & Frostings Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup milk 1/4 cup water 1 large egg -- at room temperature 2 tablespoons unsalted butter -- melted 3 tablespoons sugar 2 cups bread flour 2 tablespoons unsweetened cocoa -- preferably Dutch-process cocoa 1 tablespoon gluten 3/4 teaspoon instant espresso powder 3/4 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon dried orange peel 1 1/2 ounces bittersweet chocolate chips 1 1/2 teaspoons bread machine yeast 1. Place all ingredients in a bread machine in the order suggested by the manufacturer. Set crust on light, if your machine has options for crust settings, program for sweet bread and press the start key. 2. After the baking cycle ends, remove the bread immediately from the machine to a cooling rack. Cool to room temperature before slicing. Yields 1 loaf, about 10 slices. PER SLICE: 180 calories (25% cff); 5 g protein, 28 g carbohydrate, 5 g fat (3 g saturated), 29 mg cholesterol, 175 mg sodium, 0 g fiber. Recipe is from Veteran Bay Area baker/author Beth Hensperger's sixth book. Editor's note: Because of the inclusion of egg and milk, it is not advisable to use the delay cycle of the bread machine. Bread dough enhancers sold in many cookware shops work as well as gluten to ensure a light, fluffy loaf. Leftovers make great toast or positively sinful French toast. -- Karola Saekel, San Francisco Chronicle 02/10/99(Wed) * Her Mexican Chocolate Bread, made start to finish in the bread machine, is an utterly delicious loaf, every bite and bit as good as the much more labor-intensive Bread With Three Chocolates made the conventional way. This melding of tradition and innovation is one of the strong points of this book, which does an admirable job of convincing readers that they can create a sturdy loaf of cracked-wheat bread for everyday sandwiches or zucchini madeleines, a sophisticated snack/ appetizer that begs to accompany a bottle of crisp Chardonnay. For the complete review of the book see http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/1999/02/10 /FD35598.DTL (Daily-bread Eat-LowFat fareshare) from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : This bread-machine recipe yields a 1-pound loaf and 10 slices. * Exported from MasterCook * Microwave Dilled Flounder Recipe By :Jean Carper Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound flounder fillet 3 tablespoons fresh dill -- chopped 2 tablespoons lemon juice salt and pepper 1 lemon -- cut into wedges Arrange the fillets in a microwave dish in a single layer, if possible. Sprinkle with dill, lemon juice, salt and pepper. Cover tightly with plastic wrap and microwave on High for about 4 to 5 minutes, depending on the size and thickness of the fish. Serve at once with the lemon wedges. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * 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 -------- ------------ -------------------------------- 2 cloves garlic -- peeled 2 cups basil leaves -- tightly packed 1/2 cup walnuts, toasted -- cooled 2 tablespoons barley miso 1 teaspoon fennel seed 1/4 cup olive oil 1. With the motor of the food processor running, pop the garlic cloves through the feed tube. Process until finely chopped. Remove the cover, scrape down the bowl, and add the basil, walnuts, miso, and fennel seed. Pulse to create a coarse paste. With the motor running, gradually pour the olive oil through the feed tube and continue processing to create a smooth paste. Stop once or twice to scrape down the bowl. 2. Set the pesto aside at room temperature if using within the hour. Otherwise refrigerate for up to 5 days and bring to room temperature shortly before needed. Stir well before each use. Makes about 3/4 cup. NOTE: Try a dollop in minestrone or on broiled tomatoes. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mission Shrimpossible Recipe By :LooneySpoons - Low Fat Made Fun Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup red onion -- chopped 1 clove garlic -- minced 3 cups zucchini -- sliced 38 oz canned tomatoes -- drained and chopped 1/4 cup dry white wine 2 teaspoons oregano 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 1 pound large shrimp -- peeled and deveined 1/2 cup feta cheese -- crumbled 3 cups white rice -- cooked 1. Heat oil in a large skillet or saucepan over medium heat. 2. Add onions and garlic. Cook for 2 minutes, stirring often. 3. Add zucchini and cook for 5 more minutes, until zucchini is softened 4. Add tomatoes, wine, seasonings and bring to a boil. Reduce heat to medium and cook uncovered for 10 minutes. 5. Add shrimp and feta cheese. Increase heat to medium high. Cook until shrimp turn pink, about 5 minutes. Stir often. Serve over cooked rice. Notes: Instead of adding the feta to the sauce, you can sprinkle it over the shrimp and rice once they're on the plate. Per Serving 320 calories, 7.1g fat, 48.9 carb, 16g protein, 794mg sodium, 88mg cholesterol 19.1%CFF >From the recipe files of RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Split Pea Soup Recipe By :RecipeLu Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound split peas -- dried 2 Quarts water 2 Teaspoons thyme -- dried 2 onions -- chopped 2 carrot -- chopped 1/2 cup fennel -- chopped 1. Soak the split peas in water to cover overnight; rinse and drain. OR boil hot water to cover peas and let sit for 45 minutes. Drain, rinse and drain again. 2. Saute the onions, carrots and fennel in a small amount of oil or butter until just translucent. Add the peas, cook 2 minutes. Add water to the stock pot and stir. 3. Bring to a rolling boil, reduce heat and simmer for 1 1/2 to 2 hours. 4. Puree the soup in a food processor until smooth; re-season to taste with salt and pepper. Lu's Notes: The soup requires a good amount of pepper and salt. Tried: 01/30/99 >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : This was another dish I tried last weekend. I was sooo easy to make and very low fat. Adding the fennel gives it just a bit of a different taste. * Exported from MasterCook * Monkey Bars Recipe By :Family Circle June 24, l997 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup all-purpose flour 1 tsp baking powder 1 cup mashed bananas -- 2 medium 3/4 cup packed brown sugar 1/3 cup granulated sugar 1/4 cup buttermilk 1 egg 1 tablespoon vegetable oil 2 tsps vanilla 1/2 cup chopped walnuts 1/4 cup confectioner's sugar -- chocolate 2 tsps water Heat oven to 350. Lightly coat 9" square baking pan with nonstick cooking spray. Mix together flour and baking powder in small bowl. Beat together banana, brown sugar and granulated sugar in bowl until blended. Add buttermilk, egg, oil and vanilla, beating well. Stir in flour mixture just until blended. Fold in nuts. Spread batter evenly in prepared pan. Bake in oven for 25-30 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack. Meanwhile, stir together confectioners' sugar and water in small cup until smooth. Add more water if needed, a drop at a time. Drizzle over cooled cake. Cut into 12 bars. Posted by Pam Cobb, 1997. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I guess these are called monkey bars because you are supposed to go ape for them , or maybe it's because they have bananas in them. Either way they are very lowfat and taste pretty good. I had them in the cookie category, but they are more like a cake. * Exported from MasterCook * Moroccan Chicken Stew With Brown Rice Recipe By :Adapted from p. 116 Cooking to Beat the Clock Serving Size : 2 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive 6 ounces skinless boneless chicken breast 4 ounces onion -- chopped 1 tablespoon ground cumin -- or less to taste 2 teaspoons pureed ginger 1 teaspoon paprika -- for color 1/8 teaspoon cayenne pepper 2 1/2 cups low sodium chicken broth 6 ounces baby zucchini 8 ounces cooked garbanzo beans -- drained 1 1/2 cups brown basmati rice cooked salt and black pepper 2 tablespoons chopped fresh cilantro or substitute young spinach leaves cornstarch solution -- to thicken 4 teaspoons lemon curd There's a picture of a Moroccan Chicken Soup with Couscous on the cover of Sam Gugino's book, Cooking to Beat the Clock. This stew is a knock-off inspired by that sight. This recipe serves 2. If you like the flavors of Moroccan cuisine, check out another book: Mediterranean Cooking by Matthew Kenney and Sam Gugino: www.samcooks.com 1. Heat a nonstick saucepan. Cut chicken into bite-sized pieces. Add oil to pan. Saute chicken. While chicken browns, chop onion in food processor. Add onion to the pan and cook briefly. Add the cumin, ginger, paprika and a pinch of cayenne. Cook, stirring, until aromatic. Add broth, stir and bring just to a boil. Reduce heat, cover and simmer for a few minutes while you prepare the next vegetable. 2. Wash the zucchini. Trim the ends. Slice lengthwise; then slice half-circles 1/4-inch thick. Add to the stew. Bring to a boil; add the garbanzos. Reduce heat to simmer uncovered. Cook for about 4 minutes. Add the cooked rice and heat through: 1- 2 minutes. Taste and add salt, pepper(s) and cilantro. Thicken if needed with a slurry of cornstarch and water. Serve with a dab or two of lemon curd and optional slice of bread. Serves 2 generously. Per serving: 598 Calories; 7g Fat (10% calories from fat); 52g Protein; 93g Carbohydrate; 66mg Cholesterol; 972mg Sodium RECIPE VARIATIONS: Instead of pasta (1/4 cup instant couscous) we used leftover brown basmati rice. Instead of ground ginger, we pureed fresh. We also used less chicken than he suggested 6 instead of 9 ounces). Our version was thick enough to be called a stew and we added the lemon curd condiment. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The brown basmati rice added a nuttiness. The lemon curd was a like .... putting a Hershey's kiss in a brown bag lunch! * Exported from MasterCook * Mushroom Bolognese With Sun Dried Tomato Recipe By :adapted from Vegetarian Entertaining: Drennan and Nichols Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound mushrooms -- trimmed 1 tablespoon olive oil 1 onion -- chopped 1 teaspoon minced garlic 1 teaspoon dried porcini mushrooms -- ground 1 tablespoon sun-dried tomatoes -- pureed with 1 tablespoon tomato paste 14 ounces plum tomatoes, diced -- canned or fresh 3 tablespoons chopped fresh oregano 1 pound pasta -- such as spaghetti or angel hair or tubes salt and pepper -- black or cayenne fresh parmesan cheese -- to serve fresh oregano -- for garnish Quick, tasty, vegetarian version of the classic Italian meat dish. We prefer to use a sweet onion with this sauce, such as Oso-sweet or capellini. The porcini mushroom powder and sun-dried tomato puree were added to the original recipe to boost the basic flavors. They may be omitted. If sauce gets too dry, add vegetable broth. 1. Trim stems of mushrooms if necessary. Quarter each mushroom. 2. In a saucepan, heat oil. Add the chopped onion and garlic and cook until onion is soft but not brown: 3 minutes. 3. Add mushroom to the pan, and cook over high heat for 3 minutes. Add the porcini powder; stir and cook another minute until aromatic. Add the oregano and cook 1 minute. 4. Combine the sun dried tomato puree and paste with the diced tomatoes. Add to the pan. Reduce heat. Cover and cook for about 5 minutes. 5. Meanwhile, make pasta until just tender. 6. Season the sauce with salt and choice of pepper. Drain the pasta. In a serving bowl, combine the pasta and the sauce. Toss to mix well. Serve in individual bowls, topped with shavings of fresh Parmesan. Garnish with extra oregano, if desired. Serve with an herb bread and a chef's salad with roasted bell pepper strips (peeled and seeded). Per serving: 518 Calories; 6g Fat (11% calories from fat); 6g Protein; 99g Carbohydrate; 0mg Cholesterol; 179mg Sodium Mail from pat Hanneman (kitpath@earthlink.net) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nian2 Gao1 - Tseng Recipe By :rec.food.cooking Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Brown Sugar 2 1/2 cup Hot Water 6 cup Glutinous Rice -- flour Well since it is almost Chinese New Year's (and Vietnamese New Year's) Day, I'll give a recipe for Nian Gao, a sweet sticky rice cake with a texture slightly denser than Knox Blox. Add sugar to water, stir and let cool to room temp. Add the rice flour a little at a time. Here comes the hard part. Pour the batter into metal/glass/ceramic bowls or pans lined with plastic wrap for easy removal. Steam them in a rice cooker or in a bamboo steamer. Time varies depending on how much batter is being steamed each time. Since I have a small rice cooker/steamer, it took about 6 hours total to steam the whole batch a little at a time. After it's done, let cool and cut into smaller pieces. You can also add cooked small red beans to the mixture. Yentsun Tseng >From: yentsun@uclink.berkeley.edu (Judy Yentsun Tseng) >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 341.9 Total Fat 0.4g Sat Fat 0.1g Carb 78.7g Fib 1.9g Pro 4.7g Sod 15mg CFF 1% * Exported from MasterCook * Noodle Salad With Diced Peppers, Basil And Cilantro Recipe By :Hanneman 07/29/98(Wed) Serving Size : 2 Preparation Time :0:25 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh green soybean pods 1/2 cup frozen peas 3/4 cup wide egg noodles 1/4 cup finely chopped green bell pepper 1/4 cup finely chopped red bell pepper 2 tablespoons finely chopped red onion 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh cilantro roasted chicken breast meat, shredded -- optional 2 tablespoons Thai Ginger Garlic Vinaigrette -- see note salt and black pepper 2 tablespoons chow mein noodles First the soy beans, then the peas and the pasta will be cooked in the same pot. Heat a pot of water for the pasta. When the water comes to the boil, add the fresh frozen soy bean pods; return to a boil and cook for about 8 mins. Remove with a slotted spoon or sieve to a bowl of ice water. Set aside to chill. Shell. Meanwhile, when the water returns to a boil, add the frozen peas. When the water returns to a boil, add the pasta. Boil until pasta is just tender (6 minutes). Remove the pasta and peas with a sieve to a bowl of ice water. Drain. Transfer to a large bowl that will hold all of the salad. Moisten the noodles and peas with the vinaigrette. Add the shelled soy beans, diced vegetables and chopped herbs. Add leftover chicken if using. Adjust salt and pepper to your taste. Moisten with more vinaigrette, if desired. Serve in wide bowls, topped with chow mein noodles. With chicken: [Per Serving: 343 cals, 11g fat (28%cff), 122mg sodium, 31g carbs]. Without chicken: [Per Serving: 253 cals, 10g fat (33%cff), 68mg sodium, 31g carbs] NOTE: the vinaigrette may be doubled if using left-over chicken breast and the chicken is dry. Fresh green soy beans are called Edamame. 1/2 cup has 90 cals, 5g total fat. Recipe has been tested by the Hanneman's - - - - - - - - - - - - - - - - - - - NOTES : About fresh soy beans, I love adding edamame to other veggies for a medley. Boost the nutrition and flavor of your cream of veggie soup (broc, asparagus, celery etc) - throw a handful of cooked green soy beans. Add whole beans to pasta salads! * Exported from MasterCook * Onion Mushroom Gravy Recipe By :Woman's Day, 1/6/98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Vegetable Oil 1 Sm Onion -- Minced 1 cup Chopped Mushrooms 14 Oz Nonfat Beef Broth -- Note 1 3/4 cup Water -- Plus 1 tablespoon Water 2 tablespoon Chopped Parsley -- Optional 1/2 Tsp Dried Thyme 1/2 Tsp Worcestershire Sauce 1 1/2 tablespoon Cornstarch 1/8 Tsp Pepper Heat oil in a med saucepan over med-low heat. Add onion and saute 6 min or until soft and starting to brown. Add mushrooms and saute until soft, about 2 min. Add broth, the 3/4 C water, parsley, thyme and Worcestershire sauce. Boil 8 min or until reduced to 2 C. Stir the 1 Tbsp water and cornstarch in a small cup until smooth. Stir into broth mixture. Simmer 2 min or until thickened. Stir in pepper. Serve. Makes 2 C Serving Size is 1/3 C Exchanges: 1 veg, 1/8 fat Prep Time: 10 min Cook: 18 min This has a wonderful taste. We served it over baked potatoes, but you could serve it over mashed potatoes, rice or any grain. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was *very* good! Cal 27.8 Total Fat 0.9g Sat Fat 0.1g Carb 4.1g Fib 0.6g Pro 3.4g Sod 236mg CFF 20.2% * Exported from MasterCook * Oriental Rice Salad Recipe By :Hinode California Rice Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Rice Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 dried black mushrooms **Vinaigrette** 2 tablespoons soy sauce 2 tablespoons rice vinegar 2 tablespoons vegetable oil 1 1/2 teaspoons minced garlic 1 teaspoon minced ginger 2 teaspoons sesame oil 1/4 teaspoon salt 1/8 teaspoon crushed red pepper ** SALAD ** 3 cups cooked brown rice -- preferably long-grain brown rice 4 ounces lean ham slices -- cut into matchstick pieces 1/4 cup frozen peas -- thawed 1 small carrot -- grated 1 small red bell pepper -- cut into matchstick pieces 2 green onions -- trimmed with green tops -- thinly sliced 1. Soak mushrooms in warm water to cover for 20 minutes; drain. Cut off and discard stems and thinly slice caps. set aside. 2. Combine vinaigrette ingredients in a small bowl and whisk until well blended. 3. Place mushrooms, rice, ham, peas, carrot, bell pepper, and green onions in a large bowl. Add vinaigrette and mix well. EACH: 341 cals, 31%cff, (12g fat), 48g carbs, (4g fiber), 12g protein; 983mg sodium, Vit. A and C. To make 3 cups of Hinode California Brown Long Grain Rice: bring 2 cups water to a rolling boil. Stir in 1 cup rice. Season with 1 tablespoon butter or margarine and 1/2 teaspoon salt (optional). Reduce heat to low, cover and simmer 50 minutes, or until all liquid is absorbed. Remove from heat (do not stir) and let stand 10 minutes. Fluff with fork and serve immediately. For firmer rice, use 1/4-cup less water and simmer for a shorter time. (ELF MC) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : This matchstick salad was on a package of Hinode rice. I don't think the ham is necessary. * Exported from MasterCook * Oven Fish 'N' Chips Recipe By :See also http://www.northscape.com/ Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --CHIPS-- 2 tablespoons olive oil or vegetable oil 1/4 teaspoon pepper 1 pound baking potatoes -- peeled --FISH-- 1/3 cup all-purpose flour 1/4 teaspoon pepper 1/4 cup liquid egg substitute 2 tablespoons water 2/3 cup corn flake crumbs 1 tablespoon grated Parmesan cheese 1/8 teaspoon cayenne pepper 1 pound frozen fish such as cod Tartar sauce -- optional 1. In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-inch strips. Add to oil mixture; toss to coat. Place on a 15-by-10-by-1-inch baking pan that has been coated with nonstick cooking spray. Bake, uncovered, at 425 degrees for 25 to 30 minutes or until golden brown and crisp. 2. Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture, and coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425 degrees for 10 to 15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce. EACH 294 cals, 9g fat (27% cff) without tartar sauce. estimated by MasterCook >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Chicken Fingers Recipe By :Savor the Flavor by Gail L. Becker (1994) Serving Size : 10 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups corn flakes 1 packet dry Butter Buds(r) Mix -- divided use 1 tablespoon salt-free garlic and herb seasoning blend 1/8 teaspoon dry mustard 1/8 teaspoon salt 1/8 teaspoon pepper 1/4 cup hot water 1 large egg white non-stick cooking spray 1 pound skinless boneless chicken breast -- cut into strips Or substitute 20 chicken tenders BUTTER BUDS: 1 packet Butter Buds Mix contains 8 teaspoons. Two tablespoons Butter Buds Sprinkles may be substituted. Use is divided equally between the crumbs and the egg-wash. One pound of chicken makes about 20 strips. 1. In a food processor combine the cornflakes, half the butter buds and the garlic-herb seasoning blend. Process until the cornflakes are fine crumbs. Pour the crumbs into a shallow dish. 2. Combine the remaining butter buds with hot water to dissolve. Whisk in the egg white with a fork until well blended and pour into another shallow dish. 3. Heat oven to 400F (200C) degrees. Spray a cookie sheet with non-stick cooking spray. Dip the chicken strips into the egg white mixture, then into the crumb mixture. Place on the prepared cookie sheet. 4. Bake 12 to 15 minutes, turning once, until golden and cooked through. Serve with your favorite dipping sauce, such as honey-mustard. PER 2 piece SERVING: 90 cals, 20% from fat: 2g total fat, 10g protein, 6g carbs, 1300 mg sodium. Diabetic exchanges: 1/2 starch/bread; 1 lean meat. REF: The recipe for "Chicken Fingers" comes from "Savor the Flavor," a cookbook by Gail L. Becker (1994: Wings Books: p47) ISBN 0517100266 (ELF, MC, FS) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Roasted Sea Bass Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 147 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Honey 1 Tablespoon Lemon Juice 1 Clove Garlic -- Minced 1/2 Teaspoon Ground Cumin 1/2 Teaspoon Paprika 1 Pinch Cayenne 1/4 Teaspoon Salt 24 Ounces Sea Bass Fillets -- Skin Removed -- 6 fillets - Inch Thick, 4 Ounces Each 1 Teaspoon Vegetable Oil 1. In small bowl, combine honey, lemon juice, garlic, cumin, paprika, cayenne and salt. 2. Pat fish dry. Rub marinade into fish and marinate in refrigerator for 1 to 2 hours. 3. Brush non-stick ovenproof skillet with oil. Pat fish dry and cook for 1 minute on each side on high heat. Place skillet in preheated 425F/220C oven. Cook for 8 to 10 minutes, or until fish is just cooked through. If you do not have a skillet that will go into the oven, simply transfer the fish to a baking sheet lined with parchment paper. It will probably take a few extra minutes to cook. If cooking lots of fillets, brown the fish ahead of time in the skillet, and finish it in the oven just before serving. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with roasted asparagus and Sweet Potato Mash. NOTES : This recipe also works well for salmon, halibut and any other thick fillet. Browning in a hot skillet on top of the stove and then finishing the cooking in the oven keeps the fish very moist and tender. * Exported from MasterCook * Pan Seared Tuna With Olive Wine Sauce Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grains & Cereals Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1 tsp fennel seeds 2 cloves garlic -- minced 3/4 cup dry white wine 3 tbsps Greek olives -- chopped, pitted 3 tbsps green olives -- chopped, pitted 2 tbsps fresh lemon juice 1 tsp grated orange rind 1/4 tsp crushed red pepper 1/4 tsp black pepper 1/8 tsp salt 24 ounces tuna steaks -- (6) about 2" thick 2 cup couscous -- hot, cooked orange rind -- optional Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saute 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl. Add wine, olives, lemon juice, 1 tsp. orange rind, and red pepper; stir well and set aside. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; saute 5 minutes on each side or until medium rare or to desired doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls; arrange tuna to the side. Set aside; keep warm. Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly oven steaks. Garnish with orange rind if desired. Yield; 4 servings (serving size: 1 tuna steak, 1/2 c. couscous and about 1/4 c. sauce.) >From: Melissa - - - - - - - - - - - - - - - - - - - NOTES : Cooking Light, January/February 1997, pg. 78 Can sub kalamata olives for Greek black olives instead. This was a little spicy but could probably be tempered down.