* Exported from MasterCook * African Vegetable Stew #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Onion -- Very Large -- Chopped 1 Bunch Swiss Chard 1 Can Garbanzo beans Aka Ceci Beans 1/2 cups Raisins 1/2 cups Rice -- raw 2 Yams Several fresh tomatoes -- (or large can) 1 Garlic clove -- (or more to taste) Salt and pepper -- to taste Fry onion, garlic and white stems of chard until barely limp. Add chopped greens and fry a bit. Either peel the yams or scrub them well with a vegetable brush, then slice them into thick slices. Add garbanzos, raisins, yams, tomatoes, salt and pepper. Cook a couple of minutes. Make a well in the center of the mixture in the pot. Put the rice in the well and pat it down until it's wet. Cover and cook until rice is done, about 25 minutes. Add Tabasco sauce to taste. NOTES: * A spicy vegetable stew -- I got this recipe from my mom, who got it from a friend. It's very easy to make. * I find that the flavors of the vegetables don't stand out unless you put in a lot of Tabasco. But then, I've got a cast-iron tongue. You should add enough to make the stew seem spicy to you. Difficulty: easy. Time: 15 minutes preparation, 30 minutes cooking. Precision: no need to measure. >From Jeff Lichtman at rtech (Relational Technology, Inc.; Alameda, California) > {amdahl, sun}!rtech!jeff : {ucbvax, decvax}!mtxinu!rtech!jeff > Copyright (C) 1986 USENET Community Trust From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 405.7 Total Fat 3.4g Sat Fat 0.4g Carb 83g Fib 12.9g Pro 13.3g Sod 167mg CFF 7.4% * Exported from MasterCook * Apple Oat Bran Muffins Recipe By :Dr. Weil Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large green cooking apples -- Granny Smith 2 cups whole-wheat pastry flour 1 cup unbleached white flour 1 1/4 cups oat bran 2 1/2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1 12 oz can apple juice concentrate -- (12 ounce) 1 cup water 1. Heat oven to 325F. Lightly oil muffin tin. Peel and core apples and chop coarsely. Set aside. 2. In a separate bowl, sift together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg. 3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter. 4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups (makes 12) and bake till lightly browned, 25-30 minutes. 5. Remove muffins from cups while hot. Source: "http://www.eatingwell.net/rcp_apple_oat_bran_muffin.shtml" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: Try using skim milk in place of water. Freeze any muffins that aren't eaten right away. * Exported from MasterCook * Apple Walnut Muffins With Flaxseed Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup flax seed 3/4 cup sifted unbleached flour 1 cup whole wheat flour 1/4 teaspoon lite salt 1/4 cup sugar 2 teaspoons baking powder 3 egg whites 2 tablespoons canola oil 3/4 cup plain soy milk 1/2 cup chopped walnuts 1 large apple -- diced Pre-heat oven to 400F. Grind the flaxseed to a coarse powder in a blender or coffee grinder. In a bowl, sift together the flour, salt, sugar and baking powder. Stir in the flaxseed powder. In a separate bowl, beat together the eggs with the oil and soymilk. Add the liquid ingredients to the dry ingredients and combine with a few swift strokes. Stir the diced apples and the walnuts into the batter. Fill oiled muffin tins two-thirds full and bake for 20-25 minutes. NUTRITIONAL ANALYSIS PER MUFFIN 80 cals, 3g fat (37%), 1g fiber Description: "Diced apple, soymilk, walnuts, and flaxseed. Makes 24 2-inch muffins" Source: "Susan Lewis (Cardiac Dietitian)" S(Email From): "Kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : Can a food with this much fat be included in a heart healthy diet? Yes, because these muffins are high in the right kind and correct balance of fats -- essential fats and omega-3 fats -- both of which are protective against heart disease. If you are watching your overall calorie intake, note the serving size is one muffin! 37% cff? well, yes. Because they are a bit on the dry side - and okay when served with a salad or soup. --- If you omit the nuts these are only 26% fat. The oil in the nuts is good for you too, but my kids don't like nuts so I probably wouldn't use them. * Exported from MasterCook * Apricot Raspberry Thyme Chicken Recipe By :Charlotte's Gardens Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 2 1/2 tablespoons raspberry dijon mustard 1/2 cup pineapple chunks 1/2 cup chopped dried apricots 1/4 cup slivered almonds 2 tablespoons fresh thyme 2 tablespoons apricot raspberry jam 1 cup white wine salt and white pepper -- to taste Preheat oven to 350F. Lightly oil the bottom of a 9x12 roasting pan. Arrange the chicken in a single layer in the pan, then spread the mustard over the chicken and sprinkle with salt and pepper. Combine the pineapple, apricots, almonds, thyme, Apricot Raspberry jam, and spread the mixture evenly over the chicken. Slowly pour half of the wine over the chicken breasts and bake for 18 minutes, then pour the remaining wine over the chicken and finish baking another 10-15 minutes, until the chicken is tender. S(Email from): "Simple Pleasures Newsletter Vol4#96 on 26 Feb 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Style Flounder Packets Recipe By :Good Housekeeping: 5-Ingredient Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large green onions 2 tablespoons soy sauce 2 tablespoons seasoned rice vinegar 2 teaspoons grated peeled gingerroot 4 flounder fillets Work Time: 10 minutes Total Time: 18 minutes 1. Cut tops of green onions crosswise into 2-inch pieces, then cut each piece lengthwise into thin strips; reserve for garnish. Thinly slice white part of green onions. 2. In small bowl, mix soy sauce and rice vinegar. 3. Preheat oven to 425 degrees F. From roll of foil or cooking parchment, cut four 15" by 12" sheets. 4. Arrange 1 flounder fillet on half of each piece of foil; spread each with 1/2 teaspoon ginger. Spoon 1 tablespoon soy-sauce mixture over each flounder fillet; top with sliced green onions. Fold other half of foil over fish. To create sealed packets, fold edges of foil over about 1/2 inch all around, overlapping folds. Place packets in 15 1/2" by 10 1/2" jelly-roll pan. Bake packets 8 minutes. 5. To serve, with kitchen shears, cut an X in top of each packet to let steam escape before serving. (When packets are open, check that fish flakes easily when tested with a fork.) Garnish fish with reserved green-onion strips. Each serving: About 175 calories, 33 g protein, 5 g carbohydrate, 2 g total fat (1 g saturated), 90 mg cholesterol, 855 mg sodium. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : For flavorful fish -- with no added fat -- bake these fillets in foil (or parchment) packets. Serve with crusty dinner rolls. * Exported from MasterCook * Baking And Cooking With Points Recipe By :Cheryl, WW Leader in Bristol, CT-- 12/99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Flour: 3 T= 1 pt, 1 cup= 8 pts Sugar: 1 T= 1 pt, 1 cup= 11 pts Oil: 1 tsp= 1 pt., 1 cup= 48 pts Applesauce (unsweetened): 1 cup = 2 pts Butter or regular margarine: 1 tsp= 1 pt, 1 stick= 1/2 cup= 24 pts Chocolate Chips: 1 cup= 24 pts Baking Chocolate: 1 square= 1 oz.= 4 pts Nuts: 1 oz= 5 pts, 1 cup= 20 pts (I count 6 whole almonds or 1T sliced almonds as 1 pt) Raisins: 2 T= 1 pt, 1 cup= 8 pts Sweetened Condensed Milk: 2 T= 3 pts, 1 cup= 24 pts Graham Crackers: 2 boards (4 squares)= 2 pts Graham Crackers, lowfat: 1 1/2 boards (3 squares)= 1 pt Graham Cracker Crumbs, regular: 1 cup= 14 pts Coconut, shredded: 2 T= 2 pts, 1 cup= 16 pts Eggs: 1 egg= 2 pts Egg substitute: 1/4 cup (equiv to 1 egg)= 1 pt Ground Beef: 1lb= 24 pts ( I think this is 80% lean) Ground Beef, lean: 1 lb (raw weight):= 20 pts ( I think this is 85% lean) Ground Beef, ex. lean -- 90% : 1 lb (raw weight)= 16 pts Ground Beef, 73% lean or greater -- rinsed and drained: I lb (raw weight)= 12 pts Ground Poultry: 1 lb= 20 pts Ground Veal: 1 lb.= 18 pts Sour Cream, regular: 1 cup= 16 pts Sour Cream, light: 1 cup= 5 1/3 pts Sour Cream, fat free: 1 cup= 4 pts Cream Cheese, regular: 1 cup= 16 pts Cream Cheese, light (Neufchatel): 1 cup=8 pts Cream Cheese, Fat free: 1 cup= 4 pts Mayonnaise, regular: 1 cup= 48 pts Mayonnaise,light: 1 cup= 24 pts Mayonnaise, Fat free: 1 cup= 4 pts Cornmeal: 1/4 cup= 2 pts Matzo Meal: 3 T= 1 pt, 1 cup= 8 pts Campbell's 98% Reduced Fat Cream Soup (Chicken or Mushroom): 1 can = 5 pts, 1/2 cup= 2 pts Source: "Additional Info Added By JaneStarr@home.com" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Cake Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons oil 1/4 cup dark brown sugar -- firmly packed 1/4 cup sugar 1 egg 1 egg white 1 cup pureed banana 1/2 cup plain nonfat yogurt 1 teaspoon vanilla 1 1/4 cups flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt Preheat oven to 350 degrees F. Spray an 8 inch round cake pan with a vegetable coating spray. In a mixing bowl stir together the oil, sugars, whole egg, egg white, banana, yogurt, and vanilla extract until smooth. In a separate bowl sift together the flour, baking powder, baking soda, and salt. Make a well in the center of the dry ingredients and pour the wet ingredients into it. Using a wooden spoon or rubber spatula gradually stir together all the ingredients until smooth. Pour the batter into the prepared pan. Bake the cake on the middle rack of the preheated oven until it is firm and golden and a thin skewer inserted in the center comes out with only a few moist crumbs, clinging to it. 25 - 35 minutes. Source: "http://www.cafecreosote.com/Recipes/Dessert/CakesMuffins/LofatBananaC ke.shtml" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : This recipe was created by Jill O'Connor, author of Sweet Nothings (a really nice low calorie dessert cookbook). This cake is so easy to make and you won't miss the fat. The banana puree makes the cake extremely moist. Of course, you can make banana muffins (like I did) by spooning the batter into a greased muffin tin and bake for 20-25 minutes. Nutritional Information Servings Per Recipe: 10 Calories 122 Calories From Fat 25% Protein 3g Carbohydrate 20g Cholesterol 18mg Sodium 91mg * Exported from MasterCook * Basil Breakfast Potatoes Recipe By :Caprial's Cafe, Chef Caprial Pence Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Med Potatoes Sliced In Thin Large Circles 1 Tbsp Olive Oil 3 Cloves Garlic -- chopped 2 Shallots -- chopped 1 Sm Onion -- diced 1/2 cups Dry Sherry 1 cups Skim Milk -- *see NOTE 1/2 cups Fatfree Parmesan Cheese -- Grated -- Or Any Cheese You Prefer 2 Tbsp Fresh Basil -- chopped or Thyme Oregano Etc Salt And Pepper -- to taste *NOTE: Original recipe called for cream instead of skim milk. I used skim milk to lower the fat count. *NOTE: Original recipe called for regular parmesan cheese - I used fatfree to lower the fat count. Spray baking pan with Pam stuff, spread potato rounds in bottom covering bottom of dish but not too thick. Slightly overlap potatoes but not completely overlap. Mix the sherry and onion together and take 1/3 of the sherry/onion mix and put on top of potatoes. (can choose to not use the sherry and increase the milk) Drizzle some of the skim milk, some of the basil, and parmesan cheese Do another layer the same way (can use another potato eg...Yukon gold, yellow fin). Do 3 layers Bake in a 375F oven for about 15 - 20 min cover with foil then you can refrigerate it till morning. Next AM pull out container to warm it a bit. Then finish cooking it. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 275.4 Fat 3.6g Sat Fat 0.6g Carb 28.1g Fib 2.2g Pro 16.9 g Sod 180mg CFF 13% * Exported from MasterCook * Basmati Rice Pilaf With Garam Masala Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 221 Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Indian Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Basmati Rice Or Other Fragrant Rice 1 Tablespoon Vegetable Oil 1 Onion -- Chopped 1 Clove Garlic -- Finely Chopped 1 Tablespoon Garam Masala Bought Or Made As Listed Below 3 Cups Chicken Stock -- Or 10-Oz Can Chicken Broth Plus Water Salt -- To Taste Garam Masala (Homemade) 1 Tablespoon Ground Cardamom 1 Tablespoon Ground Cinnamon 1 Tablespoon Ground Coriander 1 Teaspoon Ground Cloves 1 Teaspoon Ground Black Pepper 1 Teaspoon Ground Nutmeg 1. Place rice in sieve and rinse until water runs clear. Drain well. 2. Heat oil in large non-stick saucepan. Add onion and garlic and cook gently for a few minutes until fragrant but not brown. Stir in garam masala and cook for 30 seconds until very fragrant. 3. Add rice and cook for a few minutes, stirring constantly, until rice is well coated with onion mixture. 4. Add hot chicken stock and bring to boil. Cook, uncovered, for about 5 minutes. Cover and cook gently for 30 to 35 minutes for brown rice or 10 to 15 minutes for white rice. Allow rice to rest for 10 minutes before serving. Season with salt to taste. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Bonnie Stern's nutritional analysis per serving: 205 Calories, 38 g carbohydrate, 1 g fibre, 3 g total fat, trace saturated fat, 6 g protein, 0 mg cholesterol, 15 mg sodium, 153 mg potassium. Bonnie Stern writes a weekly column for the Toronto Star, has two cooking shows on Canada's "Women's Television Network" and still manages to produce cookbooks. I think she has a new one just released or about to be, but the title escapes me. She used to operate a cooking school and kitchenware store too, but I think she has closed these recently. I have several low-fat recipes by Bonnie Stern, mostly from two similarly named collections, 'Heart Smart Cooking with Bonnie Stern,' and 'More Heart Smart Cooking with Bonnie Stern.' The squash soup recipes I have posted at least once are from these books. Here is another recipe of hers, not yet tried by me. According to my categories, however, I have previously posted this one to Recipelu. * Exported from MasterCook * Bean And Pasta Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces rotini (corkscrew) pasta 15 ounces black beans -- canned , rinsed and drained 1/2 cup red pepper -- cut into small dice 1 small red onion -- peeled and chopped 3 tablespoons fat-free Parmesan cheese -- grated 3 tablespoons parsley -- -- finely chopped 1/2 teaspoon dried oregano 1/2 cup fat-free Italian salad dressing salt and freshly ground pepper to taste -1. Cook pasta until al dente in plenty of boiling salted water. Drain and place in a large bowl. 2. Add black beans to pasta along with parmesan cheese, parsley, oregano and dressing. Toss well and adjust seasoning with salt and pepper to taste. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean And Sausage Posole Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces ground turkey sausage 1 14.5 oz can fat-free chicken broth -- (14.5 oz.) 1 15 oz canned black beans -- rinsed and drained 1 15 oz hominy, canned -- rinsed and drained 1 15 oz can Mexican-style stewed tomatoes -- do not drain 1 cup hash browns, frozen 1/2 cup green bell pepper -- chopped 1/3 cup onion -- chopped 1 clove garlic -- minced 1/2 teaspoon chili powder 1 teaspoon dried oregano -- crushed Spray a large saucepan with cooking spray and brown sausage over medium high heat. Add green pepper, onion, garlic and cook until tender. Stir in broth, black beans, hominy, tomatoes, potatoes, chili powder and oregano. Bring to boiling; reduce heat. Cover and simmer 30 minutes. Yield: 4 hearty servings. Description: "This rich-tasting Mexican stew is low in fat because it uses turkey sausage and fat-free chicken broth, but it has plenty of flavor." Source: "http://busycooks.about.com/food/busycooks/library/recipes/blposole.ht " S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black-eyed Pea Stew Recipe By :Reader's Digest Great Recipes for Good Health Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces dried black-eyed peas -- soaked overnight (or canned) 1 large yellow onion -- chopped fine 2 medium carrots -- peeled and chopped 2 medium ripe tomatoes -- peeled, cored, and chopped 1/2 teaspoon dried savory -- crumbled 1/2 teaspoon dried marjoram 1/4 teaspoon crushed red pepper flakes 2 bay leaves 1 cinnamon stick 3 cups water 1/3 cup fresh or frozen whole-kernel corn 1/4 teaspoon black pepper 1/8 teaspoon salt 2/3 cup plain low-fat yogurt 1. Drain the black-eyed peas and place them in a medium size heavy saucepan together with the onion, carrots, tomatoes, savory, marjoram, red pepper flakes, bay leaves, and cinnamon stick. Add the water, stir to mix, place over moderately high heat, and bring to a boil, about 3 minutes. Lower the heat so that the mixture bubbles gently, partially cover, and simmer until the peas are tender, about 50 minutes. 2. Mix in the corn, black pepper, and salt and cook, uncovered, 5 minutes longer. Discard the bay leaves and cinnamon stick. Before serving, top each portion with 1/3 cup of the yogurt. Source: "http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blp astew.htm" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 363 Total Fat 3 g. (1 g. sat.) Protein 21 g Carbohydrates 68 g Fiber 3 g Cholesterol 5 mg. Sodium 257 mg * Exported from MasterCook * Blueberry Coffee Cake Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup butter -- softened 2 ounces Neufchatel cheese 2 ounces ricotta cheese -- part skim milk 1 cup sugar 1 egg 1 teaspoon vanilla 1 cup all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt 2 cups blueberries 2 tablespoons sugar 1 teaspoon cinnamon Preheat oven to 350 degrees F. Spray a 9 inch round baking pan with cooking spray. Set aside. In a medium mixing bowl, beat together butter, Neufchatel cheese, and ricotta cheese, at medium speed with an electric mixer, until creamy. Add sugar in thirds; beating well after each addition. Beat in egg and vanilla. In a small bowl, combine flour, baking powder, and salt. Stir into wet mixture. Fold in blueberries. Pour batter into prepared pan. In a small bowl, mix together sugar and cinnamon. Sprinkle over batter. Bake for 1 hour. (Cake will be very moist). Source: "http://www.cafecreosote.com/Recipes/Dessert/CakesMuffins/BlueberryCC. html" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : This delicious lowfat coffeecake is light and airy in texture (like a really good muffin), choc full of fruit, and has a crunchy topping. You can use fresh or frozen blueberries. You can serve it warm (ala mode) or cold. Nutritional Information Servings Per Recipe: 10 Calories 220 Calories From Fat 28% Protein 3g Carbohydrate 37g Cholesterol 36mg Sodium 173mg * Exported from MasterCook * Blueberry Muffins #6 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 2 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1/3 cup sugar 1 large egg -- lightly beaten 1/4 cup fresh orange juice 2 tablespoons butter -- melted and cooled 1 teaspoon vanilla extract 8 ounces vanilla low-fat yogurt 1 cup blueberries 2 tablespoons sugar Preheat oven to 400 degrees F. Spray a 12 muffin tray with cooking spray; set aside. In a large bowl, combine flour, baking powder, baking soda, and sugar. Set aside. In a medium bowl, combine egg, orange juice, butter, vanilla extract, and yogurt. Make a well in the center of the dry ingredients. Pour in the wet ingredient mixture. Stir until just combined. Fold in blueberries. Spoon batter into prepared muffin tins. Sprinkle top of batter with sugar. Bake until golden (20 minutes). Source: "http://www.cafecreosote.com/Recipes/Breakfast/LFBlueberryMuffin.shtml S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : No one will notice that these delicious muffins are low in fat. Be sure not to overstir the muffin batter. In general, that makes tough muffins, but that's especially true when baking lowfat muffins. Nutritional Information Servings Per Recipe: 12 Calories 154 Calories From Fat 16% Protein 4g Carbohydrate 29g Cholesterol 21mg Sodium 173mg * Exported from MasterCook * Bombay Potatoes Recipe By :BBC Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Indian Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds red-skinned potatoes -- peeled 1 1/2 tablespoons sunflower oil -- may be doubled 1/2 teaspoon black mustard seeds 4 pinches chili powder or dried red chillies to taste 1/2 teaspoon ground turmeric salt -- to taste Place the potatoes in a pan of boiling salted water, cover and cook for about 15 minutes until almost tender (or you can do this in a microwave on high for 4 minutes). Drain the potatoes and set aside until cool enough to handle, then chop them into halves then into quarters so that they are all about the same size. Heat half the oil in a pan. To check that the oil is hot enough, add a sprinkling of mustard seeds. If they pop, the oil is ready so add the remainder of the mustard seeds. Add the chili powder or dried red chillies to the pan with the ground turmeric and a good pinch of salt. Fry for up to 1 minute, stirring continuously, until well combined and aromatic. Add remaining oil. Tip the potatoes into the pan and fry for about 4 minutes until the potatoes are smothered in seeds and appear to have crispy edges. They should look quite yellow in colour. Reduce the heat, cover the pan and cook for a further 5 minutes until the potatoes are completely tender. Serve at once as an accompaniment to a chicken or a meat curry. More oil may be added if needed to properly roast the spice. Variations: Cook with skin. Substitute other small new potatoes. Cuisine: "Indian" Source: "winner of our Cook with Antony competition, Manju Ram" S(Collection): "http://www.bbc.co.uk/foodanddrink" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli With Caramelized Onion Pizza Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Pizza dough: 1/2 teaspoon sugar 3/4 cup warm water 1/4 ounce active dry yeast -- (1 package) 2 teaspoons olive oil 2 cups bread flour -- to 2 1/4 cups 1/2 teaspoon salt Topping: 2 cups Spanish onions -- thinly sliced 2/3 cup vegetable broth 4 cups broccoli florets -- bite-sized pieces -- with 1/4 inch stems included 1 1/2 teaspoons cornmeal -- for dusting board 1 tablespoon extra virgin olive oil 1/2 teaspoon salt 1/2 teaspoon crushed red pepper 1 1/2 tablespoons fresh sage -- minced -- or 1 1/2 tsp crumbled dried sage 1/3 cup grated parmesan cheese For the dough: Makes a 14 inch round pizza. Let rest for 12 minutes after punching down, before shaping. Cook for 20-25 minutes in preheated 450F oven. Cook onions in broth over medium heat, until onions start to turn a deep golden color and no liquid is left in bottom of pan, about 7-8 minutes. Cook broccoli until barely tender. (Steamed for about 4 minutes.) Distribute onions over pizza dough. Add broccoli florets. Drizzle oil over top. Sprinkle on salt, red pepper, sage, and cheese. Bake until golden brown, about 20-25 minutes. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Burmese Catfish Bowl Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs catfish fillets -- cut into 2" squares 1 cup celery -- thinly sliced 2 quarts chicken stock 1/4 cup lime juice 1 cup Chinese cabbage -- shredded 2 cups cooked white rice -- (2 to 3) 1/2 teaspoon red pepper flakes 1 tablespoon fresh ginger -- minced 1 tablespoon dark sesame oil 1 tablespoon minced garlic 1 cup thinly sliced onion 1 tablespoon curry powder 1 teaspoon celery salt For garnish: chopped fresh cilantro or celery leaves Mix catfish pieces, lime juice and red pepper flakes in a shallow dish. Heat sesame oil in a large saucepan over medium-high heat. add onion, celery, cabbage, ginger and garlic and saute for 1 minute. Sprinkle with curry powder and celery salt. Reduce heat to medium and saute for 5 minutes or until onion is tender. Add chicken stock; bring to a boil over high heat. Stir in catfish mixture. Bring to another boil, reduce heat to medium and season with soy sauce. Simmer for 3 minutes or until catfish flakes easily when tested with a fork. Place mounds of rice in the center of large soup bowls. Ladle the soup over the rice. Sprinkle with chopped cilantro or celery leaves and serve. Serves 6 to 8 Source: "Posted by Marianna_Ballard@taylorbigred.com" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butterscotch Bars Recipe By :Cooking Light Magazine. Jan/Feb 2000. Page: 93. Serving Size : 16 Preparation Time :0:00 Categories : Diabetic Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup granulated sugar 1/2 cup packed brown sugar 1/4 cup butter or stick margarine -- softened 2 large egg whites 1 teaspoon vanilla extract 1 1/4 cups all-purpose flour 1/2 teaspoon baking powder 1/4 teaspoon salt Cooking spray 1/2 cup butterscotch morsels 1. Preheat oven to 350 degrees. 2. Beat sugars and butter at medium speed of a mixer until well-blended (about 4 minutes). Add egg whites and vanilla; beat well. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour, baking powder, and salt; stir well with a whisk. Add flour mixture to sugar mixture; beat at low speed just until blended. 3. Spread batter evenly into an 8-inch square baking pan coated with cooking spray; sprinkle evenly with morsels. Bake at 350 degrees for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. Yield: 16 servings (serving size: 1 bar). Serving Ideas : Brown-bag Menu Deluxe Roast Beef Sandwich (January/February 2000) Fruit: Clementines and pears are in season now. Butterscotch Bars (January/February 2000) CALORIES 142 (27% from fat); FAT 4.3g (sat 2.6g, mono 1.3g, poly 0.2g); PROTEIN 1.6g; CARB 24g; FIBER 0.3g; CHOL 8mg; IRON 0.6mg; SODIUM 95mg; CALC 24mg From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tips: Make sure that you're not scooping your flour. Follow our directions to lightly spoon the flour into dry measuring cups, and then level off the excess with a knife. If you scoop, you can get up to twice as much flour as intended. Preheat your oven for at least 15 minutes. Store baking powder in a cool, dry place . If you haven't used it for six months, combine 1 teaspoon with 1/3 cup hot water (to make sure it still works). If the mixture bubbles, then your baking powder is still potent. To store the rest of the bars, cool to room temperature, place in a heavy-duty zip-top plastic bag, remove the excess air, and store in the freezer for up to one month. * Exported from MasterCook * Calzones #4 Recipe By :Donna German The Bread Machine Cookbook II Serving Size : 4 Preparation Time :0:00 Categories : Bread Machine Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Small Loaf: -- -- (Med Loaf): 2/3 Cup water -- (1 C) 1 Tablespoon olive oil -- (1 1/2 Tbsp) 1/3 Teaspoon salt -- (1/2 Tsp) 1/4 Teaspoon oregano -- (1/3 Tsp) 2 Cups bread flour -- (3 C) 1 Teaspoon yeast -- (1/2 Tsp) Small will make 4 Med will make 6 Calzone- Remove dough from the machine and roll it into circles of approx. 8 inches in diameter. Spread filling on one half of the circle leaving a border around it for closing. Close the calzone by folding the unfilled side on top of the filled side and crimping the edges closed with your fingers or a fork. Place on a lightly greased baking or pizza pan. Let rise approx. 30 minutes. Brush lightly with olive oil and bake in a preheated 500F oven for approximately 20 to 30 minutes or until puffed and golden. Filling- place 1.5 to 2 T each of ricotta and grated mozzarella cheese in each calzone. Or use a stromboli filling. >From: hs.Roch811sd@xerox.com (Heather) From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 280.4 Total Fat 4.6g Sat Fat 0.6g Carb 50.1g Fib 1.9g Pro 8.6g Sod 181mg CFF 14.9% * Exported from MasterCook * Calzones #5 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups beer -- warm 1 Teaspoon salt 2 Tablespoons sugar 1 Tablespoon olive oil 3 Cups bread flour 2 Teaspoons yeast ---Filling--- 4 roma tomatoes -- chopped 3 Cloves garlic -- minced basil -- chopped fresh 1 Skinless Boneless Chicken Breast -- cooked and cubed parmesan cheese -- shredded fresh feta cheese -- crumbled Choose your favorite method for making dough. While you're waiting, combine the tomatoes, garlic, and basil, and set aside. Divide the dough into two balls, and roll one into a circle appx. 12" in diameter. Layer half of the circle with parmesan cheese, chicken, tomato mixture, and a liberal dose of crumbled feta. Fold crust over and seal the edges. Repeat with other half of dough. Bake at 350F for ~15-20 minutes. When done, brush the crusts with melted butter, and enjoy. This makes two good-sized calzones. (would feed 4) From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 535 Total Fat 6.2g Sat Fat 1g Carb 90.1g Fib 4.4g Pro 24g Sod 578mg CFF 10.9% * Exported from MasterCook * Capellini With Asparagus And Leeks Recipe By :Williams-Sonoma Online Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup extra-virgin olive oil 1 lemon -- grated zest only 2 garlic cloves -- minced 4 leeks -- white part only, chopped salt and freshly ground pepper -- to taste 1 pound fresh asparagus -- bottoms trimmed 5 1/2 tablespoons chopped fresh chives 2 tablespoons dry white wine 2 tablespoons unsalted butter 1 pound dried capellini or angel hair pasta 1/4 cup freshly grated parmigiano-reggiano cheese -- or to taste In a saute pan over medium heat, combine oil, zest, garlic, leeks, salt and pepper; cover partially and simmer, stirring occasionally, until leeks are tender, 4-6 min. Slice half the asparagus into 1+1/2" lengths and add to leeks along with 1 Tbs. chives, wine, butter, salt and pepper; cook until asparagus are heated through, 2-3 min. In an asparagus pot filled halfway with boiling salted water, add remaining asparagus, tips up. Cover and cook until tender but firm to the bite, 2-3 min. Meanwhile, in a large pot two-thirds full of boiling salted water, cook pasta according to package instructions. Drain, reserving 1/2 cup liquid, and return pasta to pot; add asparagus-leek sauce and reserved liquid. Toss to combine and divide among 4 pasta bowls. Top with steamed asparagus, remaining chives and cheese. http://www.williams-sonoma.com/thm/index.cfm/tastespring/capellini.html Source: "Williams-Sonoma Kitchen" S(Email From): "abpric-@wf.net Barb @ PK" Copyright: "(c) 2000 Williams-Sonoma, Inc." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cake, Light And Easy Recipe By :Adapted from Light & Easy by Barbara Gibbons 1991 Serving Size : 10 Preparation Time :0:15 Categories : Bread Machine Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup sugar 1 cup flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 pinch salt -- optional 1 teaspoon vanilla extract 1/4 cup canola oil 2 tablespoons prune puree 1/2 cup egg substitute or 2-large eggs 1 1/2 cups grated carrots Combine dry ingredients in a bowl. Add vanilla, oil and eggs, beating until well combined. Stir in carrots. Pour batter into a 9-inch round nonstick pan. See tip. Bake in preheated oven 350F about 45 minutes or until a toothpick inserted in center comes out clean. S(Email From): "Hanneman" T(Baking): "0:45" - - - - - - - - - - - - - - - - - - - NOTES : To make muffins, bake in a hotter oven: preheated to 375F for 15-20 minutes. Makes 12 muffins. let's not forget those urges to snack. for dessert, bread to serve with soups, for breakfast or brunch. * Exported from MasterCook * Cashew Rice With Celery And Mushrooms Recipe By :Masterchef cookware Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cashew nuts (pieces) 1/2 cup sliced celery 1 small onion -- chopped 12 small mushrooms -- sliced very thin 1 teaspoon butter or margarine or oil -- may be tripled 1/2 teaspoon salt 1/2 teaspoon thyme 1/4 teaspoon pepper 1 cup rice 2 chicken bouillon cubes 2 cups water Saute nuts, celery, onion and mushrooms in butter in a medium saucepan for 5 minutes. Add remaining ingredients. Bring to a boil, stirring to dissolve cubes. Cover and simmer for 15 minutes or until rice is tender and liquid is absorbed. Source: "http://www.masterchef.com/recipes/CASHEW_RICE.htm" S(Email From): "Pat Hanneman" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catalone (Not Cannelini, Etc) Redoux Recipe By :Helen Lazzara, Janet(JanetVA@webtv.net) & Russell Fletcher Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon garlic powder -- (in veal & Ricotta) 1 pound turkey breast, boneless and skinless -- ground 1 pound nonfat ricotta cheese 60 ounces tomato sauce -- (4 15 oz cans) 1 1/2 teaspoons garlic powder -- (in tomato sauce) 1/2 teaspoon sugar -- (to cut tomato acid) 1/4 cups grated Parmesan cheese 1/4 cups Romano cheese -- grated 1 pound part skim milk mozzarella cheese -- grated vegetable oil spray -- to coat pan <<> 1/2 cup all-purpose flour 1/2 cups Egg Beaters(r) 99% egg substitute 1 cup skim milk 1 Tablespoon melted butter 1 pinch salt vegetable oil spray waxed paper CREPES: Mix the flour and salt in a large bowl. Make a "well" in the center of the flour mixture and add eggsbeaters, melted butter, and half of the milk. With a whisk or wooden spoon, gradually stir the flour into the liquid mixture. While stirring, gradually add more liquid until the consistency is that of cream. When all the liquid is added, beat or whisk to remove all the lumps. Pour 1/4 cup of the crepe batter into preheated 10 or 12 inch skillet coated with vegetable oil sprayl. Cook both sides on low heat until lightly browned. Turn them with a wooden spatula (unless you flip them, like I do) and brown the other side very lightly. Stack with a piece of waxed paper between each crepe. Makes 6 -8 crepes. I have to add a SMALL amount of milk part way through or the batter gets too thick. A nonstick skillet such as Costco's Kirkland brand works wonderfully for the crepes (and is good for flipping them in the air, too). FILLING: For the filling, blend the garlic powder, turkey, and Ricotta cheese together. MAKING THE DISH: Coat a deep glass baking dish with olive oil. Mix the filling. Fry the crepes like pancakes. Wrap the veal mixture in the crepes and place in a deep baking dish coated with vegetable oil spray. Mix the tomato sauce, garlic powder, and sugar together in a bowl. (The small amount of sugar cuts the acid in the tomato sauce). Pour tomato paste mixture over the crepes. Sprinkle with the Parmesan cheese, then the Romano cheese, and then sprinkle the mozzarella cheese on top. Bake at 350 degrees for 30 minutes. In our oven it took longer than this to bake to get the veal done. We have tried frying the veal with the garlic powder and then adding the Ricotta cheese and following the other steps and it has worked well. This IS a recipe for Catalone, not Cannelini, cannaloni, Cannelloni, or Calzone. Finding this recipe all started because my wife (Linda) kept talking about the Catalone meal she had in Gelnhausen Germany at The Pizzeria Italian restaurant there a number of times back when she was a teenager. The proprietors of the restaurant were originally from southern Italy. This was long before we got married, and I was tired of hearing about it and not eating it 8-) . Also it would make her REALLY happy to have me find this recipe and make it for her. So I checked cookbooks. We talked to people. I did searches on the Internet. I sent mail to a half dozen recipe lists on the Internet. After close to a week Pat (PMD1011@AOL.COM) talked to her neighbor (Helen Lazzara) and she knew the recipe! Pat sent me what she said, Linda described what she had tasted. I tried it and got back with Pat, who got more suggestions from Helen. Janet (JanetVA@webtv.net) provided me with the simplest crepes recipe that made the number of crepes her recipe suggested, which she got from the back of her crepe pan. I tried it again, and it is what Linda remembered, except "you don't have the cheese as stringy". Someone I talked to the next day mentioned that you can have the cheese stringier if you use HIGH fat Mozzarella cheese instead of low fat. Helen said that she and some others do not use the mozzarella cheese or the garlic. Thanks to the above people and to everyone else that looked high and low for the recipe, asked others about it, scoured the internet, really put a lot of effort into helping find this, and e-mailed me a lot of suggestions and recipes. Recipe compiled and formatted by Russell Fletcher GIMPLIMP@EFFECTNET.COM, formerly gimplimp@teleport.com WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Redo: Kristin notes: I doubt that I would use the full pound of mozzerella. Here's my redo. I'm sure there are others. This sounds great. I can't wait until I have enough time to try it. I left the melted butter in the crepe batter because I believe it's needed for tenderness and flavor. * Exported from MasterCook * Catalone #2 (Not Cannellini, Cannaloni, Cannelloni Or Calzone) Recipe By :Helen Lazzara, Janet(JanetVA@webtv.net) & Russell Fletcher Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon garlic powder -- (in veal & Ricotta) 1 pound ground veal 1 pound ricotta cheese, part skim milk 60 ounces tomato sauce -- (4 15 oz cans) 1 1/2 teaspoons garlic powder -- (in tomato sauce) 1/2 teaspoon sugar -- (to cut tomato acid) 1/2 cup grated Parmesan cheese 1/2 cup Romano cheese -- grated 1 pound Mozzarella cheese -- grated 1 teaspoon olive oil -- to coat pan <<> 1/2 cup all-purpose flour 2 large eggs 1 cup milk 1 Tablespoon melted butter 1 pinch salt 1 Tablespoon olive oil -- (more if needed) waxed paper CREPES: Mix the flour and salt in a large bowl. Make a "well" in the center of the flour mixture and add eggs, melted butter, and half of the milk. With a whisk or wooden spoon, gradually stir the flour into the liquid mixture. While stirring, gradually add more liquid until the consistency is that of cream. When all the liquid is added, beat or whisk to remove all the lumps. Pour 1/4 cup of the crepe batter into preheated 10 or 12 inch skillet coated with the oil. Cook both sides on low heat until lightly browned. Turn them with a wooden spatula (unless you flip them, like I do) and brown the other side very lightly. Stack with a piece of waxed paper between each crepe. Makes 6 -8 crepes. I have to add a SMALL amount of milk part way through or the batter gets too thick. A nonstick skillet such as Costco's Kirkland brand works wonderfully for the crepes (and is good for flipping them in the air, too). FILLING: For the filling, blend the garlic powder, veal and Ricotta cheese together. MAKING THE DISH: Coat a deep glass baking dish with olive oil. Mix the filling. Fry the crepes like pancakes. Wrap the veal mixture in the crepes and place in a deep baking dish. Mix the tomato sauce, garlic powder, and sugar together in a bowl. (The small amount of sugar cuts the acid in the tomato sauce). Pour tomato paste mixture over the crepes. Sprinkle with the Parmesan cheese, then the Romano cheese, and then sprinkle the mozzarella cheese on top. Bake at 350 degrees for 30 minutes. In our oven it took longer than this to bake to get the veal done. We have tried frying the veal with the garlic powder and then adding the Ricotta cheese and following the other steps and it has worked well. This IS a recipe for Catalone, not Cannellini, cannaloni, Cannelloni, or Calzone. Finding this recipe all started because my wife (Linda) kept talking about the Catalone meal she had in Gelnhausen Germany at The Pizzeria Italian restaurant there a number of times back when she was a teenager. The proprietors of the restaurant were originally from southern Italy. This was long before we got married, and I was tired of hearing about it and not eating it 8-) . Also it would make her REALLY happy to have me find this recipe and make it for her. So I checked cookbooks. We talked to people. I did searches on the Internet. I sent mail to a half dozen recipe lists on the Internet. After close to a week Pat (PMD1011@AOL.COM) talked to her neighbor (Helen Lazzara) and she knew the recipe! Pat sent me what she said, Linda described what she had tasted. I tried it and got back with Pat, who got more suggestions from Helen. Janet (JanetVA@webtv.net) provided me with the simplest crepes recipe that made the number of crepes her recipe suggested, which she got from the back of her crepe pan. I tried it again, and it is what Linda remembered, except "you don't have the cheese as stringy". Someone I talked to the next day mentioned that you can have the cheese stringier if you use HIGH fat Mozzarella cheese instead of low fat. Helen said that she and some others do not use the mozzarella cheese or the garlic. Thanks to the above people and to everyone else that looked high and low for the recipe, asked others about it, scoured the internet, really put a lot of effort into helping find this, and e-mailed me a lot of suggestions and recipes. Recipe compiled and formatted by Russell Fletcher GIMPLIMP@EFFECTNET.COM, formerly gimplimp@teleport.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catfish Al Forno Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic -- cut in half 1 tablespoon chopped fresh oregano 1/4 cups Egg Beaters(r) 99% egg substitute -- or 2 egg whites 1/2 teaspoon salt 1/4 cup skim milk 1/4 teaspoon freshly ground black pepper 1/4 cup fresh bread crumbs 4 catfish fillets 1/4 cup fat-free parmesan cheese olive oil spray Preheat oven to 400 degrees F. Grease a sheet pan. Rub cut sides of garlic on the pan. Mix egg or egg whites and milk in a shallow dish. Mix bread crumbs, parmesan, oregano, salt and pepper in another shallow dish or on a piece of wax paper. Dip catfish fillets in the egg mixture, then roll in the parmesan mixture until completely coated. Arrange fillets on the prepared pan and drizzle with olive oil. Bake for 20 minutes or until fish flakes easily when tested with a fork. Source: "Posted by Marianna_Ballard@taylorbigred.com" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for drizzling the catfish with 2 T olive oil. Spray with olive oil spray instead. Original recipe called for full fat milk and cheese. Also, 1 whole egg instead of egg beaters. * Exported from MasterCook * Chicken And Noodles In Sesame Ginger Dressing Recipe By :Hanneman Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces Poached chicken breast meat 1 cucumber (Kirby or waxed) -- (12 oz) 1/4 cup chopped green onions -- or other onion chopped fresh garlic -- (optional) 1 8 ounces thi egg noodles -- or other pasta fresh cilantro or parsley -- for garnish DRESSING: 6 tablespoons Fat Free Tangy Ginger Dressing 2 tablespoons natural peanut butter Salt and red pepper -- to taste Cook your choice of pasta until done. Drain and run cold water over noodles. Drain thoroughly. Coarsely shred half the cucumber. (Remove peel if using waxed.) Thinly slice the remainder. Warm the bottled dressing gently in the microwave (1 minute, 30% power). Add peanut butter and stir well. Add the grated cucumber with it's juice. Add more bottled dressing to thin, if necessary. Season to taste. Toss chicken, sliced cucumber, green onions, garlic, pasta and dressing; mix well. Chop cilantro and sprinkle on top. Let it sit for at least 5 minutes before serving at room temperature. Each: 679 cals, 13% cff, 10g fat, 5g fiber. Variations: Replace peanut butter. Try sesame seed paste; leftover bean hummus; or other nut-butter. Serving Ideas : For lunch or light dinner with fresh spinach leaves and tomatoes, julienned carrot or red bell pepper; shredded napa cabbage; mandarin orange segments; dry roasted peanuts; or plain. Description: "Use leftover (cooked) chicken in this Asian pasta salad with cucumber" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : Poached chicken: cook skinless boneless chicken breast in a mixture of water and white wine or vermouth to cover. Cook until done, about 15 minutes. Cool and drain and shred. Uses cooked chicken, fresh cucumber and scallions. optional cilantro. Offhand- salt and pepper, peanut butter, bottled salad dressing, garlic, pasta * Exported from MasterCook * Chicken Chili With Hominy Recipe By :Eating Well Ja/Fe 1999 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Chilis Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 corn tortillas 3/4 pound lean chicken breast fillets -- 3/4-inch chunks salt and black pepper -- to taste 1 tablespoon olive oil -- or canola oil 2 small red bell peppers -- seeded and diced 1 large onion -- chopped 4 ounces green chiles -- chopped 3 cloves garlic -- minced 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano 14 ounces reduced-sodium chicken broth 2 cups 1% milk 30 ounces canned white hominy -- rinsed 1/2 cup chopped fresh cilantro lime wedges 1. Place a tortilla directly on a stove top burner set at medium-low and toast, turning frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with remaining tortillas. Cut tortillas into 1-inch-wide strips and set aside. 2. Season chicken with salt and pepper. In a Dutch oven, heat 1/2 Tbs.. oil over medium-high heat. Add chicken and cook, stirring often, until lightly browned, 2 to 3 minutes. Transfer to a plate. 3. Add remaining 1/2 Tbs. oil to pan. Add bell peppers and onion; season with salt and pepper and cook, stirring often, until softened, about 3 minutes. Add chiles, garlic, chili powder, cumin and oregano; cook, stirring, until fragrant, about 1 minute. Add chicken broth and milk and bring to a simmer, stirring. Stir in reserved tortilla strips, chicken and hominy. 4. Reduce heat to low. Cover and simmer, stirring occasionally, until chicken is cooked through and chili has thickened, about 20 minutes. Stir in 1/4 cup cilantro. Adjust seasoning with salt and pepper. (The chili will keep, covered, in the refrigerator for up to1~ 2 days.) Serve with remaining cilantro and lime wedges. Each serving: 305 cals: 21 grams protein, 6 grams fat (1.1 grams saturated fat). 41 grams carbohydrate; 815 mg sodium; 37 mg cholesterol; 7 grams fiber. Description: "Creamy Chicken Chili with Hominy is thickened with corn tortillas, which also contribute to the chili's rich corn flavor." Cuisine: "American Southwestern" Source: "Warm up with chili by Patsy Jamieson" Yield: "9 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Buy ready to cook chicken breasts, skinned and boned, and trimmed of fat Very mellow. I simmered for 20 minutes. then reduce heat to almost nothing and waited about 15 before serving. Spicy but not too. Variation: I added about 4 tablespoons of rotelle tomatoes (open in fridge) - I didn't flame toast the tortillas - i use the toaster oven. It was a little gritty as it chilled but it's full of corn flavor.[ PatHanneman ] --- This was posted by Pat last week.....and I made it last night - it is WONDERFUL!! When my husband can give it a "1" rating I know it is good. The only thing I changed was I didn't add the chili's cause I didn't have any....but I thought it had the right about of spice in it. [aml@skypoint.com] * Exported from MasterCook * Chicken Meatloaf Recipe By :Cooking Light Magazine June 1995 Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground chicken breast 1 cup crushed saltine crackers -- (about 24) 1/2 cup minced fresh onion 1/4 cup water 2 tablespoons minced green bell pepper 2 tablespoons ketchup 1 tablespoon Dijon Mustard 1 teaspoon prepared horseradish 1/2 teaspoon paprika 1/4 teaspoon pepper Vegetable cooking spray Combine all of the ingredients except cooking spray in a bowl, and stir until well-blended. Pack mixture into an 8X4 inch loaf pan coated with cooking spray. Bake at 350* F for 45 minutes or until done. Cut meatloaf into 12 slices. Yield: 6 servings (serving size: 2 slices). Calories 147(24% from fat); Protein 17.7g;Fat 4.4g(sat 0.7g, mono 0.7g, poly 1.2g); Carb 13.1g; Fiber 0.8g; Chol 53 mg; Iron 0.9 mg; Sodium 408mg; Calc 38mg Reader Recipes - Virginia White, Suisun City, California From "Amanda Helstrom" - - - - - - - - - - - - - - - - - - - NOTES : I hadn't realized how old this recipe is. I probably make it once a month or so. If I can't find ground chicken at the grocery store I usually make my own by pulsing some breasts and thighs in the food processor. I also usually use low-salt crackers and increase the mustard and horseradish to give it a little more bite. * Exported from MasterCook * Chicken Taco Filling Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 packet taco seasoning mix -- (or 4 tablespoons bulk taco seasoning) 1 cup chicken broth 1 pound boneless skinless chicken breasts Dissolve taco seasoning into chicken broth. Place chicken breasts in crockpot and pour chicken broth over. Cover and cook on low for 6-8 hours. With two forks, shred the chicken meat into bite-sized pieces. Use in soft tacos, hard tacos, burritos, nachos, etc. To freeze, place shredded meat into freezer bags with the juices. Press out all the air and seal. Source: "Busy Cooks - http://busycooks.About.com" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This very popular recipe is all over the Internet with good reason. It is simple (3 ingredients), easy (5 minutes of your time), delicious and versatile. Use this flavorful meat in soft tacos, hard tacos, nachos, burritos, salads, or almost anywhere. I estimated the number of servings at 4. This would be about 3 oz of cooked chicken per serving.-- JaneStarr * Exported from MasterCook * Chicken Taco Salad Recipe By :JoAnna M. Lund Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chopped onion 1 1/2 cups diced cooked chicken breast -- 8 ounces 5 ounces canned pinto beans -- rinsed and drained -- 8 oz can 1/2 cup water 1 1/2 teaspoons taco seasoning mix 4 cups shredded lettuce 2 cups chopped fresh tomato 1/2 cup chopped green bell pepper 3/4 cup Kraft shredded reduced-fat Cheddar -- cheese,(3 ounces) 1 1/2 cups Corn Chex(r) -- (1 1/2 ounces) 3/4 cup chunky salsa 6 tablespoons Land 0 Lakes fat-free sour cream Ole Ole Ole! This taco salad still delivers all the traditional flavors, but the chicken offers a lighter version of this spicy and satisfying dish! In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water, and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally. Meanwhile, in a large serving bowl, combine lettuce, tomato, and green pepper. Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine. For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1 tablespoon sour cream. Serves 6. HINT: If you don't have leftovers, purchase a chunk of chicken breast from your local deli. Serving size (2 cups mixture, 2 tablespoons salsa and 1 tablespoon sour cream) According to the cookbook: Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib Healthy Exchanges: 3 Protein, 2 2/3 Vegetables, 1/3 Bread, 15 Opt. Cal. Diabetic Exchanges: 2 Meat, 2 Vegetable, 1 Starch Weight Watcher Points: 4 Source: "HELP: Healthy Exchanges Lifetime Plan Cookbook, page 257" S(Mailing List): "Carolyn - Baltimore on" Copyright: "Healthy Exchanges, Inc. 1996; ISBN 0-399-14164-2" Yield: "6 servings" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. (swan@internetwis.com) on 9/8/99. Shared by Pamela S. on //99 to the W. W. Forum. * Exported from MasterCook * Chicken Teriyaki Recipe By :Advertisement for the Lifestyles series Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-LF Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup soy sauce 1/4 cup mirin 1/4 cup dry sake or dry sherry 1 tablespoon chopped fresh ginger -- (peeled) 2 cloves garlic -- minced 1 teaspoon brown sugar 4 skinless boneless chicken breast halves -- 6 oz 1. Prepare a fire in a grill. 2. In a small saucepan over high heat, combine the soy sauce, mirin, sake or sherry, ginger, garlic, and brown sugar. Stir well and bring to a boil. Boil for 1 minute, then remove from the heat, pour into a shallow bowl, and let cool completely. 3. One at a time, place the chicken breasts between 2 sheets of plastic wrap and flatten with a meat pounder until an even 1/2 inch (12mm) thick. Cover and refrigerate until needed. 4. About 15 minutes before the fire is ready, scoop out and reserve about 1/2 cup of the soy mixture to use for basting. Then, place the chicken breasts in the remaining cooled soy mixture. 5. When the fire is hot, remove each chicken breast from the soy mixture and place on the grill rack directly over the fire. Discard any soy mixture remaining in the bowl. Grill, turning once and brushing with some of the reserved soy mixture, until the chicken is opaque throughout and the juices run dear, about 4 minutes on each side. 6. Transfer the chicken to a serving platter, brush with remaining reserved soy mixture, and serve. PER SERVING: Calories 252; Total fat 2g; Dietary Fiber 0g Source: "Williams-Sonoma Lifestyles: Chicken for Dinner" S(Email From): "Kitpath@earthlink.net" T(Cooking): "0:15" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : For a colorful presentation, garnish the chicken with 1 or 2 green (spring) onions, thinly sliced on the diagonal, and a sprinkling of black or white sesame seeds or a mixture of both. * Exported from MasterCook * Chicken Tortilla Soup #2 Recipe By :Desperation Dinners! by Beverly Mills and Alicia Ross Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast halves -- (about 2/3 pounds -- total), fresh or frozen 1/2 teaspoon olive oil 1 cup frozen chopped onions 1 tablespoon bottled lime juice 1/2 teaspoon bottled minced garlic 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 2 cans nonfat chicken broth -- (14 1/2 ounce each) 1 cup bottled salsa 1 cup frozen corn kernels -- (optional) 4 ounces fat-free or regular tortilla chips -- (for 2 1/2 cups crushed) 1/4 cup already-shredded Monterey jack cheese 1. If the chicken is frozen, run hot water over it so you can remove any packaging. Place the chicken on a microwave-safe plate and microwave 2 minutes, uncovered, high, to begin defrosting. 2. Meanwhile, heat the oil on low in a 4 1/2-quart Dutch oven or soup pot. Cut the chicken (fresh or partially defrosted) into bite-sized chunks, adding them to the pot as you cut. Raise the heat to high and cook for 2 minutes, stirring occasionally. Add the onions, lime juice, garlic, chili powder, and cumin. Cook 2 minutes. 3. Add the broth, salsa and corn (if using). Stir to mix. Cover the pot and bring the broth to a boil. Reduce the heat to medium-high and continue to boil 8 to 10 minutes to develop the flavor. Meanwhile, crush the tortilla chips slightly. Place the crushed chips in 6 soup bowls. Ladle the soup into the bowls. Sprinkle each portion with cheese and serve. Excerpted from Desperation Dinners!, by Beverly Mills and Alicia Ross. Each serving is 3 1/2 WW pts. May be divided into 4 larger servings of 5 pts each. (This assumes baked tortilla chips) Jane Description: "Home-cooked Meals for Frantic Families in 20 Minutes Flat" Copyright: "Copyright(c) 1997" Start to Finish Time: "0:20" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Beverly's Desperation Tale #24: This recipe was born out of true desperation. It was one of those nights when dinner was starting to look like salsa and chips-again. But guilt intervened, and while opening the jar, I decided to explore the pantry. I grabbed some broth and a can of shredded chicken, and dumped the whole shebang into a soup pot along with some frozen onions and a few spices. Ten minutes later, we sat down to Chicken Tortilla Soup-a virtual feast compared with the straight-up salsa we might have otherwise consumed. The soup was a hit, and so next time I dressed it up a bit with frozen breasts instead of canned chicken. In a pinch, however, a 10-ounce can of white meat chicken is a speedy alternative that tastes perfectly fine. Think of this recipe as the soup version of chicken nachos. Optional garnishes include sour cream, chopped avocado, chopped tomatoes, sliced black olives and jalapenos, or a dollop of guacamole. * Exported from MasterCook * Chicken With Mushrooms And Sweet Baby Peas Recipe By :Five Brothers and Lipton Kitchens Mar-00 Serving Size : 4 Preparation Time :0:05 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 skinless boneless chicken breast -- 5 oz each halves 2 cups sliced mushrooms 1 cup frozen peas -- partially thawed 1 bay leaf 26 ounces lowfat tomato and basil pasta sauce 1/2 teaspoon grated orange peel -- (optional) Season chicken, if desired, with salt and ground black pepper. In 12-inch nonstick skillet, heat oil over medium-high heat and brown chicken. Remove and set aside. In same skillet, stir in mushrooms, peas and bay leaf and cook, stirring occasionally, 3 minutes. Stir in Five Brothers Fresh Tomato & Basil Pasta Sauce. Bring to a boil over high heat. Return chicken to skillet. Reduce heat to low and simmer covered 5 minutes or until chicken is no longer pink. Stir in orange peel. Serve, if desired, over hot cooked pasta. [Each serving 311 cals, 24% cff, 8g fat, 20g carbs, 7g fiber] Source: "Advertisement" S(Email From): "Hanneman" T(Cooking): "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : pantry cooking or buy a jar of pasta sauce; buy fresh mushrooms or use those mixed wild, frozen strips * Exported from MasterCook * Chile Bean Salad Recipe By :Chile Death: China Bayles Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BEAN SALAD: 15 ounces canned pinto beans 15 ounces canned kidney beans 15 ounces canned garbanzo beans 1 cup chopped celery 1/4 cup chopped onion 1/3 cup chopped green bell pepper 1/3 cup chopped red bell pepper 1/3 cup chopped yellow bell pepper 1/4 cup coarsely chopped cilantro 2 anaheim or poblano chiles -- roast peel, seed, and coarsely chop DRESSING: 2 tablespoons olive oil 1/4 cup red wine vinegar 2 cloves garlic -- minced 1 teaspoon chili powder -- or to taste 1 tablespoon minced fresh oregano -- or 1 tsp dried 1/4 teaspoon ground cumin 1) Rinse and drain beans. Combine in a bowl with the rest of the ingredients. 2) Combine dressing ingredients; pour over beans. Marinate for six hours. Source: "Susan Wittig Albert" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : Chile doesn't have beans. For those of you who must mix beans with chiles, here is an acceptable way to do it. * Exported from MasterCook * Chinese Style Steamed Fish Recipe By :Bon Appetit - February 2000 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red snapper -- 6 oz. fillets 2 tablespoons dry white wine 1 1/2 teaspoons fresh ginger root -- minced, peeled 2 small garlic cloves -- minced 4 teaspoons soy sauce 1 1/2 teaspoons sesame oil 2 tablespoons fresh cilantro -- chopped Place small cake rack in large (12-inch-diameter) skillet; place 9-inch-diameter glass pie dish on rack. Put fish in dish; sprinkle lightly with salt and pepper. Sprinkle wine, ginger and garlic in dish around fish. Top fish with soy sauce, sesame oil and 1 tablespoon cilantro. Pour enough water into skillet to reach depth of 1 inch. Bring water to boil. Cover skillet; steam fish until just opaque in center, about 10 minutes. Transfer fish to plates; top with juices from dish and remaining 1 tablespoon cilantro. 2 servings; can be doubled Bon Appetit - February 2000 30-Minute Main Courses This recipe has been sent to you from Epicurious Food (http://food.epicurious.com). To search our database of more than 10,000 other recipes from Gourmet and Bon Appetit magazines, visit the Recipe File (http://food.epicurious.com/e_eating/e02_recipes/recipes.html). You may view this recipe online at (http://food.epicurious.com/run/recipe/view?id=15213) NEW: Epicurious recipes now feature customized cookware lists that you can use to shop at Williams-Sonoma online. Go to our shoppable recipes at: http://www.epicurious.com/shopping/recipes.html From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Complement the entree and the Chinese theme with rice, stir-fried snow peas, then pineapple sherbet topped with coconut. This sound like a tasty combination. The fat level is a little bit high (34%), but I think the amount of sesame oil is too high for just two servings, I would reduce the amount. * Exported from MasterCook * Chipotle Sour Cream Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 8 oz carton fat-free sour cream -- (8 ounce) 2 chipotle chiles canned in adobo -- minced 1 garlic clove -- minced 1 tablespoon fresh lime juice -- (1 to 2) Salt and black pepper to taste Mix all the ingredients together in a small bowl. Source: "http://www.momsrefuge.com/recipes/family_fare/quesadilla.html" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : I've been mixing minced chipotles in nonfat sour cream for some time. This variation sounds good. Two chilis seems like a lot for only 8 oz of sour cream though. Add to taste. --- I've really gotten "addicted" to the smokey/hot/sweet taste of chipotles so I use them a lot...in sour cream, and in salsas. Besides being good on mexican food, the salsas or sour cream are good with grilled meats and spread on tortillas when I make wraps. My wraps don't always wrap btw, they are more like rolls...think burrito. But the fillings are often times not mexican. That's where the salsas come in handy. They are usually fruit based. I just add a bit of minced chipotle to whatever salsa I happen to be making. ~ Kristin * Exported from MasterCook * Chocolate Cake #7 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 cups all-purpose flour 1 cup granulated sugar 3/4 cup unsweetened Dutch process cocoa powder 1 1/2 teaspoons baking soda 1 1/2 teaspoons baking powder 1 teaspoon salt 1 1/4 cups buttermilk 1 cup packed light brown sugar 2 large eggs -- lightly beaten 1/4 cup canola oil 2 teaspoons vanilla extract 1 cup hot strong coffee 1 cup confectioner's sugar 1/2 teaspoon vanilla extract 1 tablespoon buttermilk To make the Cake Preheat oven to 350 degrees F. Lightly oil a 12 cup Bundt pan or coat it with nonstick cooking spray. Dust the pan with flour, shaking out the excess. In a large mixing bowl, whisk together, flour, white sugar, cocoa powder, baking soda, baking powder, and salt. Add buttermilk, brown sugar, eggs, oil, and vanilla; beat with an electric mixer on medium speed for 2 minutes. Whisk in hot coffee until completely incorporated. The batter will be really thin. Pour the batter into the prepared pan. Bake for 35 to 40 minutes, or until a cake tester comes out clean. Cool the cake in the pan on a rack for 10 minutes; remove from the pan and let cool completely. To make the icing In a small bowl, whisk together confectioner's sugar, vanilla and enough buttermilk to make a thick, but pourable icing. Set the cake on a serving plate and drizzle icing over the top. Source: "http://www.cafecreosote.com/Recipes/Dessert/CakesMuffins/LFChocCake.s tml" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : I found this recipe in Eating Well's New Favorites Cookbook. Even though I have had the cookbook for a while, I never bothered to make this recipe because it had no accompanying photo. (I don't know why, but I just like to see what I am going to be making). However, the recipe was entitled "Died and Went to Heaven Chocolate Cake" and was one of the magazines most requested recipes. This, plus the fact that my pantry wasn't stocked well enough for making other desserts, enticed me enough. Boy, am I glad. This cake was so wonderful, moist, and intense. The fact that its lowfat and low calorie is just another plus. Don't let the thinness of the batter fool you into thinking you've goofed up somewhere. Through some miraculous chemical reaction the thin batter bakes up nice and fluffy. Be sure to wait for the cake to cool all the way before drizzling it with icing (unlike myself when the photo was taken). Nutritional Information Servings Per Recipe: 16 Calories 218 Calories From Fat 19 * Exported from MasterCook * Chocolate Chip Cookies #8 Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1 cup sugar 1/4 cup prune puree 2 tablespoons skim milk 1 teaspoon vanilla extract 1/2 teaspoon instant espresso powder 1 cup all-purpose flour 1/2 cup unsweetened cocoa powder 3/4 teaspoon baking soda 1/2 teaspoon salt 1/4 cup walnuts -- chopped 1/4 cup semisweet chocolate chips Preheat oven to 350 degrees F. Coat 2 baking sheets with cooking spray. In a large bowl. whisk together sugar, prune puree, 1/4 cup water, milk, vanilla, and espresso powder until mixture is well-blended, about 1 minute. Set aside. In another bowl, combine flour, cocoa, baking soda, and salt. Add dry mixture to wet mixture. Mix until well- blended. Stir in walnuts and chocolate chips. Spoon batter into 16 equal mounds, 2 inches apart, on prepared cookie sheets. Bake for 18-20 minutes. Cool for 2 minutes. Remove from cookie sheet with spatula. Source: "http://www.cafecreosote.com/Recipes/Dessert/CookiesBrownies/LightChoc hip.shtml" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : These cookies have no butter or eggs, yet are incredibly tasty and chocolaty. Prune puree can be found in some supermarkets as fat free prune butter or lekvar. You can also make your own by combining 8 ounces of pitted prunes with 6 tablespoons hot water in a blender. Process until smooth. The original recipe for these (in Woman's Day Low-fat Meals) called for dried sour cherries as one of the stir-ins. (Not a bad idea, I just didn't happen to have any) Nutritional Information Servings Per Recipe: 16 Calories 99 Calories From Fat 11% Protein 2g Carbohydrate 22g Cholesterol 0mg Sodium 127mg * Exported from MasterCook * Chocolate Chip Cookies, Healthy Recipe By :Gail Willett Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup olive oil -- extra light 1/2 cup maple syrup 1 teaspoon vanilla extract 1 egg 1/8 teaspoon salt 1 teaspoon grated orange peel 1/2 cup whole wheat pastry flour 1/2 cup unbleached flour 2 cups rolled oats 1/2 teaspoon baking soda 1/2 cup chopped walnuts -- or pecans 1/2 cup semisweet chocolate chips vegetable oil spray Preheat oven to 375. In a medium bowl, beat together olive oil, syrup, vanilla and egg. In a large bowl, mix salt, orange peel, both flours, oats and baking soda. Gradually mix the contents of the first bowl in with the second one. Add the nuts and chocolate chips to the mixture. Refrigerate 15 minutes. Scoop rounded teaspoons of dough onto baking sheets coated with vegetable oil spray. Bake 10 - 12 minutes. Source: "American Health for Women JulyAug 1998 Formatted by Whome40@aol.com Mar 2000" From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I have suggested substituting half the oil with applesauce. * Exported from MasterCook * Chocolate Mousse Filled Angel Cake Recipe By : www.3fatchicks.com Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package angel food cake mix -- (16 oz.) -- or one prepared angel food cake 1/4 cup cold water 1 envelope unflavored gelatin 1 package nonfat cream cheese -- (8 oz.) softened 1/3 cup powdered sugar 2 teaspoons vanilla extract 1 cup HERSHEY'S 50% Reduced Fat Semi-Sweet Baking Chips 1/2 cup nonfat milk 2 cups frozen fat-free whipped topping -- thawed --- Reduced Fat Chocolate Glaze 2 tbsp sugar 2 tbsp water 1/2 cup Hershey's 50% Reduced Fat Semi-Sweet Baking Chips Bake angel food cake as directed in tube pan; cool completely. In small bowl, sprinkle gelatin over water; allow to stand 3 minutes to soften. In food processor, combine cream cheese, powdered sugar and vanilla; process until smooth. In medium microwave-safe bowl, place chips and milk. Microwave at HIGH (100%) 1-1/2 minutes. Add gelatin mixture; stir until gelatin is dissolved and mixture is smooth. Pour chip mixture into cheese mixture; process until smooth, about 2minutes. In large bowl, combine whipped topping and chocolate mixture; refrigerate until set, about 2 hours. Using serrated knife, cut 1-inch layer from top of cake; lift off in one piece. Cut 1-inch layer from center hole and 1-inch from outer edge, leaving cake walls and cake base 1-1/4-inches thick. Using fork, carefully remove cake in cavity without breaking through sides or bottom of cake; use cake from cavity separately. Fill trench with chocolate mixture; replace top of cake. Cover; refrigerate. Top with Reduced Fat Chocolate Glaze. REDUCED FAT CHOCOLATE GLAZE: In small saucepan, heat 2 tablespoons sugar and 2 tablespoons water to boiling; stir until sugar dissolves. Remove from heat; immediately add 1/2 cup HERSHEY'S 50% Reduced Fat Semi-Sweet Baking Chips. Serves 16; each serving contains 220 Calories, 6 g Protein, 42 g Carbohydrates, 3.5g Total Fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Pecan Layered Pie Recipe By :JoAnna Lund -- 12/95 Newsletter Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Jello sugar-free chocolate cook and serve pudding mix -- (4-serving) 1 1/3 cups Carnation nonfat dry milk powder 2 1/4 cups water 1/4 cup chopped pecans -- (1 oz.) 1 teaspoon vanilla extract 1 Keebler chocolate flavored pie crust -- (6 oz.) 1 package Jello sugar-free instant chocolate pudding mix -- 4 serving 1 cup Cool Whip Lite 1 tablespoon mini chocolate chips -- (1/4 oz.) In medium saucepan, combine dry cook and serve pudding mix, 2/3 cup dry milk powder and 1 cup water. Cook over medium heat, stirring constantly until mixture thickens and just starts to boil. Remove from heat. Stir in pecans and vanilla extract. Cool 5 minutes. Evenly spread mixture over bottom of pie crust. Cover and refrigerate 30 minutes. In medium bowl, combine dry instant pudding mix, remaining 2/3 cup dry milk powder and remaining 1 1/4 cups water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Spread mixture evenly over set pecan layer. Refrigerate 10 minutes. Evenly spread remaining 1/2 cup Cool Whip Lite over set chocolate layer. Sprinkle chocolate chips evenly over top. Refrigerate at least 1 hour. WW Points - 5 HE: 1/2 Br, 1/2 SM, 1/2 Fa, 1 Sl, 8 OC 225 Calories, 9 gm Fa, 6 gm Pr, 30 gm Ca, 402 mg So, 1 gm Fi Diabetic: 2 St, 1 Fa Source: "http://www.healthyexchanges.com/messages/recipes/board.htm" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Mc5 Formatting by JaneStarr@home.com in CT using MC-Tagit * Exported from MasterCook * Cinnamon Pudding Recipe By :Marcia Adams "Cooking from Quilt Country" Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce: 2 cups brown sugar 1 1/2 cups water 2 tbsps butter 1/8 tsp salt 1 tsp vanilla extract ********* 2 cups flour 1 cups sugar 2 tsps baking powder 2 tsps cinnamon 1/2 tsp salt 1 cups milk 2 tbsps butter -- melted 1 tsp vanilla extract 1 cups chopped pecans -- very coarse Preheat oven to 350F. Prepare sauce first; in a medium saucepan combine first 4 ingredients. Bring to a boil over medium heat and cook uncovered for 5 minutes. Remove from heat, stir in vanilla and set aside while preparing batter. In a mixer bowl, combine flour, sugar, baking powder, cinnamon, and salt. In a small bowl combine milk, melted butter and vanilla, and add all at once to the flour mixture. Blend quickly. Spread in a greased 9x13" cake pan, then pour the sauce over the top. Bake 40-45 minutes or until center bubbles up. Serve warm with whipped cream or ice cream. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 7 WW points * Exported from MasterCook * Cinnamon Streusel Muffins Recipe By :Sarah Phillips -- The Healthy Oven Baking Book Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick canola oil spray STREUSEL 2 2/3 tablespoons dark brown sugar -- *Brownulated 1 1/3 tablespoons unbleached all-purpose flour 1/3 teaspoon cinnamon MUFFINS Dry Ingredients 1 cup unbleached all-purpose flour -- spooned into measuring cup and leveled 1 cup whole wheat flour -- spooned into measuring cup and leveled 2 2/3 teaspoons ground cinnamon 1 1/3 teaspoons baking powder 2/3 teaspoon baking soda 1 1/3 dashes salt Wet Ingredients 1 1/3 cups unsweetened applesauce 2/3 cup packed dark brown sugar -- *Brownulated 1 1/3 large egg 1 1/3 tablespoons canola oil 1 1/3 teaspoons vanilla extract Makes 1 dozen Position a rack in the center of the oven and preheat to 350 degrees F. Lightly spray nine 2 3/4 X 1 1/2-inch nonstick muffin cups with oil. (Fill the remaining 3 cups half-full with water to keep them from smoking and pan from warping.) To make streusel, mix brown sugar, flour, and cinnamon in a small bowl until well combined. Set aside. In a large bowl, whisk together the dry ingredients for muffins. Set aside. In another large bowl, beat the wet ingredients on high using a handheld mixer for about 2 minutes (until frothy). Make a well in the center of the dry ingredients and pour in the wet mixture. Stir with a spoon just until moistened. Do not overmix. Spoon about 1 heaping Tablespoon of batter into each prepared muffin cup. Sprinkle each with a scant teaspoon of streusel mix. Top with remaining batter and then remaining streusel. Bake until the tops spring back when pressed gently in center, about 20 minutes. Do not overbake. Cool in the pan for 10 minutes on a cake rack before removing from the cups. Serving Ideas : Serve warm or cool completely on the rack. Description: "Lowfat Cinnamon Muffins" Copyright: "1999 Sarah Phillips" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : * indicates my substitutions (JaneStarr) Nutritional Info from book: 169 cals, 2 g fat (13%CFF) Per MasterCook 2 g fiber = 3 WW Points * Exported from MasterCook * Cinnamon Swirl Coffee Cake Recipe By :Sarah Phillips: The Healthy Oven Baking Book Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***CAKE*** 1 1/2 cups whole wheat pastry flour -- spoon into measuring cup and level 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/8 teaspoon salt 3/4 cup sugar 2/3 cup 1% low-fat milk 1/2 cup water 2 tablespoons canola oil 1 large egg ***TOPPING*** 2 tablespoons unsweetened applesauce 2 teaspoons sugar 1 teaspoon ground cinnamon 2 tablespoons Grape-Nuts(r) New Classic Method This is quick enough to make for the family on the spur of the moment, and elegant enough for a company brunch. Its nutty flavor doesn't come from nuts themselves, but from nutlike cereal nuggets (Grape-Nuts), sprinkled on top to add fiber but hardly any fat. If your family loves spice as much as mine, double the topping mixture. 1. Position a rack in the center of the oven and preheat to 350 F. Lightly spray a nonstick 8-inch square baking pan with oil. 2. To make the cake, in a medium bowl, whisk the flour, baking powder, baking soda, and salt until well combined. Set aside. 3. In another medium bowl, using a handheld electric mixer set at high speed, beat the sugar, milk, water, oil, and egg until frothy, about 2 minutes. Make a well in the center of the dry ingredients and pour in the milk mixture. Using a spoon, stir just until combined (the batter will be a little lumpy, but that's okay). Do not overmix. Turn into the prepared pan. 4. To make the topping, in a small bowl, combine the applesauce, sugar, and cinnamon. Drop by heaping teaspoons onto the batter. Swirl a knife back and forth through the batter. Sprinkle the Grape-Nuts over the top. 5. Bake until the top of the cake springs back when gently touched in the center and the sides pull away from the pan, 30 to 35 minutes. Do not overbake. Cool in the pan on a wire cake rack for 10 minutes. Serve warm, or cool completely in the pan on a wire cake rack. Nutritional Analysis per book: Each serving: About 194 calories (8 percent from protein; 73 percent from carbohydrates; 19 percent from fat), 4 grams protein, 37 grams carbohydrates, 4 grams fat (less than 1 gram saturated fat), 24 milligrams cholesterol, 158 milligrams sodium Per MasterCook: 192.4 cals., 4.2g fat (18.9%CFF), 2.2 g fiber = 4 WW Points If topping ingredients are all doubled: 203.9 cals, 4.2 g fat (18%CFF), 2.4 g fiber = still 4 points From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I used a large bowl where a medium was called for, and I still got a bit splattered!