* Exported from MasterCook * Citrus Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 11 oz can mandarin oranges in juice -- drain and chop 1 8 oz can crushed pineapple in juice -- drained 2 tbsps lime juice 1 jalapeno pepper -- seeded and minced 2 tbsps cilantro -- chopped 1/4 tsp salt Combine all ingredients in a bowl and serve. Note: I usually use minced chipotle instead of the jalapeno. Also, I mix cilantro and parsley together because I don't like that strong of a flavor of cilantro. This is one of our favorite salsas. You can add other ingredients as you wish. This is good stirred into leftover grains as a dressing to make a cold salad. It's also good served with chicken breasts that have been seasoned with Cajun seasoning then grilled. Source: "Family Circle 2/15/00 p. 107 Formatted by Whome40@aol.com Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : This is one of our favorite salsas. Quick, easy, and delicious! My kind of recipe. * Exported from MasterCook * Coleslaw, Chick Fil A Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups shredded cabbage 1/4 cup sugar 1 cup shredded carrots 1/2 tsp. salt 1/4 tsp. pepper 1/4 cup skim milk -- (1/4 to 1/2) 1/2 cup nonfat mayonnaise 1/2 tsp. celery seeds 2 drops hot sauce -- (2 to 3) 3 Tbsp. dried onions -- minced 1/4 cup cultured buttermilk -- (1/4 to 1/2) Mix together the first 6 ingredients and chill 15 minutes. Meanwhile combine the remaining ingredients. Mix well with cabbage.Chill. Allow to blend flavors for several hours before serving. Source: "The VJJE Weekly" S(Fomatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin note: Original recipe didn't specify nonfat / lowfat ingredients. Also, I am guessing at the number of servings. * Exported from MasterCook * Copabanana Cake Recipe By : Serving Size : 0 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coriander Pork Tenderloin With Carrot Ginger Sauce Recipe By :adapted from Bon Appetit Feb-2000 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots -- peel, cut 1-inch pcs 4 tablespoons fat-free plain yogurt -- mixed well with 1 1/3 tablespoons fat-free half and half (or use another whipping cream substitute) 1/2 tablespoon finely grated peeled fresh ginger 2 tablespoons coriander seeds (whole) 24 ounces trimmed pork tenderloin -- see note 2 teaspoons olive oil -- may be tripled Combine carrots, 3 cups water and 3/4 teaspoon salt in medium saucepan. Bring to boil. Reduce heat to low. Cover and cook until carrots are very tender, about 30 minutes. Drain; reserve cooking liquid. Transfer carrots to processor. Puree until smooth. Add yogurt, creamer and ginger and process to blend. Transfer puree to heavy small saucepan. Add enough reserved cooking liquid to the puree to form consistency of thick sauce. Season sauce to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm before serving.) Coarsely grind coriander seeds in spice grinder or blender. Sprinkle pork with salt and pepper. Press coriander onto pork, coating completely. Heat 1 tablespoon oil in each of 2 heavy large nonstick skillets over medium-high heat. Add 1 pork tenderloin to 1 skillet and 2 pork tenderloins to second skillet. Brown pork on all sides and cook until thermometer inserted into center registers 155F, about 25 minutes. Transfer pork to cutting board. Let rest 5 minutes. Cut pork into 1-inch-thick slices. Spoon sauce onto plates. Top with pork and serve. EACH serving 190 cals, 28% cff, 6g fat, 9g carbo, 2g fiber. Bon appetit suggested menu: *Oysters on the half shell with a cold sauce of vinegar, peppercorns and finely chopped lemongrass as appetizer *Coriander Pork Tenderloin with Carrot-Ginger Sauce *rice timbales *steamed snow peas and baby corn *dry Gewurztraminer, (salad of melon and pineapple with toasted coconut Serving Ideas : Consomme; steamed rice; steamed pea pods with quartered yellow turban squash; melon and pineapple with toasted coconut Source: "http://www.epicurious.com/shopping/recipes.html" S(Email From): "Karin Baumgardner 3/9/2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe has been modified from the original to reduce the calories from fat. We substituted a lowfat alternative creamer. We reduced the serving portions of meat from 8 to 4 ounces each and halved the ginger and coriander to keep the balance. Olive was also reduced. Karin wanted to send this to elf but knew the cff was too high. I asked and she gave me the go ahead to offer suggestions on how to reduce it. Here's my go at it. If you haven't tried adding a little fat-free half and half to fat-free plain yogurt, please do. It rounds out the flavor and sweetens the yogurt without adding sugar/honey. * Exported from MasterCook * Corned Beef And Cabbage Soup Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large leeks -- split, wash, chop 1 medium yellow onion -- peel and chop 3 teaspoons olive oil -- may be tripled or unsalted butter 2 large Idaho baking potatoes -- peel and slice 8 cups chicken and beef broth -- combined 2 large new white potatoes -- peel and dice 4 ounces cooked lean beef brisket (corned) -- dice 1 small head green cabbage -- chop 2 teaspoons prepared horseradish -- more or less to taste salt and black pepper -- to taste In large pot, cook leeks and onions in two-thirds the oil/butter until soft and translucent. Add sliced Idaho potatoes and continue cooking until potatoes are partially cooked. Add broth and cook until potatoes are very soft. While soup base is cooking, melt remaining oil/butter in large nonstick skillet. Add diced new potatoes and toss to coat well. Add pinch of salt and couple tablespoons water and cook potatoes until just barely tender. Add diced corned beef and cabbage and little more water and continue cooking until these ingredients are tender and heated through. Strain solids from soup base and reserve liquid. Puree leeks, onion, and baking potatoes in food processor fitted with steel blade, adding some liquid through feed tube. Return rest of puree to soup pot with remaining liquid. Stir in cooked diced corned beef, new potatoes, and cabbage. Taste for seasoning and add horseradish, salt, and pepper to taste. Serve immediately. Modified for lower-fat diet. Original recipe used 3 tbs butter and 6 oz cooked corned beef. [each serving: 310 cals, 25% cff, 9g fat, 4g fiber] S(Collection): "(http://www.chefshop.com/)" - - - - - - - - - - - - - - - - - - - Serving Ideas : tossed green salad and a bottle of Guinness NOTES : This is a great way to use up that leftover St. Patrick's Day dinner or to serve as a hearty first course on that day of green. standard reductions: use one-third the amt of oil and 1oz red meat per serving. * Exported from MasterCook * Cornmeal Pizza Dough, Quick-rise Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups bread flour -- to 2 1/2 cups 1/2 cup cornmeal 1 package Rapid Rise yeast 2 teaspoons sugar 1/2 teaspoon salt 1 tablespoon olive oil 1 cup hot water Knead until smooth and satiny. Shape into ball, and let rise for 10 minutes. Then shape and bake at 425 for 15-20 minutes. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous Packets Recipe By :VEGGIE LIFE, WINTER 1999-2000 Serving Size : 6 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Water 2 Tbsp Raisins -- Note 1 1/3 cups Couscous 1 Tsp Olive Oil 1 Pinch Curry Powder 2 Tbsp Toasted Pine Nuts Salt -- To Taste Radicchio -- Or Lettuce And/Or Lg Spinach Leaves -- Wash And Dry 1/2 cup Water 2 Tbsp Raisins -- Note 1 1/3 cups Couscous 1 Tsp Olive Oil 1 Pinch Curry Powder 2 Tbsp Toasted Pine Nuts Salt -- To Taste Radicchio -- Or Lettuce And/Or Lg Spinach Leaves -- Wash And Dry Note 1: Original recipe used currants Makes about 16 packets 1. In a small bowl, combine water and currents. Microwave on high for 45 seconds. 2. Stir in couscous, olive oil, and curry powder. Let sit for 10 minutes. Stir in pine nuts. 3. Fill each leaf with about I tablespoon of couscous and fold over sides to form a packet. Secure packets with toothpicks, if desired. VEGAN PER PACKET: 30 CAL (35% from fat), 0.5g PROT, 1g FAT, 3.8g CARB, 29mg SOD, 0mg CHOL, 0.7g FIBER This was very good!! I had dark raisins in the pantry so I used those and it added a little sweetness to this. Very pleased with the results. The original recipe stated that it serves 16 as an appetizer... no way... we got 4 to possibly 6 servings out of this sized recipe. If you are going to try to serve more I would at least double it. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 67.3 Total Fat 2.1g Sat Fat 0.3g Carb 10.5g Fib 0.8g Pro 2g Sod 2mg CFF 27.4% * Exported from MasterCook * Couscous Risotto With Wild Mushrooms, Pecorino Cheese Recipe By :Regina's Vegetarian Table Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup shallots -- chopped or green onion 1 tablespoon garlic -- slivered 2 cups shiitake mushrooms -- stems removed, sliced 2 tablespoons olive oil 2 cups large Israeli type couscous 1/2 cup dry white wine 4 cups nonfat chicken broth -- or vegetable broth 1 tablespoon lemon zest -- grated 1/2 cup tomato -- diced firm ripe, seeded 1/4 cup chopped chives 1/2 cup pecorino -- freshly grated Smoked Tomato Jus 2 pounds tomatoes -- sweet large ripe 4 garlic cloves -- parboiled 4 rosemary sprigs 1/4 teaspoon chipotle chile canned in adobo -- minced cayenne (optional) nonfat chicken or vegetable broth 1/2 tablespoon white truffle butter or truffle oil balsamic vinegar salt and freshly ground pepper to taste Saute the shallots, garlic and shiitakes in olive oil until lightly colored. Add the cous cous and saute for a minute or two longer. Add the wind and 1 cup of stock and stir occasionally until liquid is absorbed. Add remaining stock and continue to cook and stir occasionally until stock is nearly absorbed (about 10 minutes). Stir in lemon zest, tomatoes, chives and cheese and serve immediately in warm bowls topped with grilled mushrooms, basil sprigs and the truffle oil. Surround with smoked tomato jus, if using. Tomato Jus: (yields 2 cups) Core the tomatoes and stuff each tomato with 1 clove of garlic and 1 rosemary sprig. Place the tomatoes in a heat proof pan at least 1 inch deep and smoke them for 15-20 minutes over moderate heat or until they are softened. Discard the rosemary sprigs. Place the tomatoes with the garlic in a food processor. Add chipotle if using and process until smooth. Strain pressing down on solids. Discard solids and thin to a light sauce or juice consistency with stock. Place the mixture in a small sauce pan and heat to a simmer. Whisk in truffle butter. Season to taste with drops of balsamic vinegar, salt and pepper and keep warm Serving Ideas : Garnish: Grilled or roasted fresh wild mushrooms such as morel or oyster, deep fried basil sprigs and drop of truffle oil, if desired. Recommended Wine: The earthiness of the mushrooms and the lemon zest would work well with either a rich Chardonnay or one of the Maritage whites. Soft reds such as Pinot Noir, Merlot or Italian Chiantis also pair nicely but I'd cut the amount of lemon zest in half. Source: "http://www.pbs.org/regina/recipes2/series_300/e308r.htm#Cous Cous" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Reduce the olive oil to further reduce the fat. You could also use nonfat parmesan but I think the pecorino would be better. Most of us probably don't have white truffle oil around either so we can subtract those fat grams (about 7 total). I guessed at the number of servings. This may serve more. * Exported from MasterCook * Couscous With Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces couscous 2 tablespoons olive oil 1/2 onion -- thinly sliced 1 tomato -- seeded, diced 1/2 small butternut squash -- peeled, diced 1 large carrot -- peeled, diced 15 ounces cooked chickpeas 1/2 teaspoon turmeric 1/2 teaspoon coriander 1/4 head cabbage -- chopped 1/2 red bell pepper -- diced 1/2 cup vegetable or chicken broth 1 1/2 teaspoons salt 1/2 teaspoon pepper 1/4 cup minced cilantro Prepare couscous according to package directions. Heat olive oil in large skillet over medium-high heat. Add onions; cook, stirring often, until caramelized, about 7 minutes. Add tomato, squash, carrot, chickpeas, turmeric and coriander; stir. Cook, about 8 minutes. Add cabbage, bell pepper, broth, salt and pepper. Simmer covered, until chickpeas and squash are tender, about 15 minutes. Toss cilantro and couscous with vegetables. Serve warm or cold. Nutrition information per serving: 345 calories, 7 grams fat, 0 cholesterol, 840 milligrams sodium. Source: "Chicago Tribune / Bob Condor" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Chicken #3 Recipe By :Taste of Home Magazine, Oct/Nov, '93, p. 34 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup all-purpose flour 1/3 teaspoon salt 1 1/3 Dashes pepper 2 Skinless Boneless Chicken Breast Halves 1 1/2 tablespoons Lowfat Margarine 1 1/2 cups cranberries -- Note 1 Fresh Or Frozen 1 1/8 cups water -- Note 2 1/3 cup packed brown sugar 2/3 Dash ground nutmeg 2 Tsps red wine vinegar -- optional 2 cups Cooked Rice Note 1: Original recipe used 2/3 C cranberries Note 2: Original recipe used 2/3 C water In a shallow dish, combine flour, salt and pepper; dredge chicken. In a skillet melt butter over Medium heat. Brown the chicken on both sides. Remove and keep warm. In the same skillet, add cranberries, water, brown sugar, nutmeg and vinegar, if desired. Cook and stir until the cranberries burst, about 5 minutes. Return chicken to skillet. Cover and simmer for 20-30 minutes or until chicken is tender, basting occasionally with the sauce. Serve over rice. Per serving: 290 Calories; 8g Fat (24%CFF); 27g Protein; 27g Carbs; 321mg Sodium NOTES : 6 WW points Submitted by: Dorothy Bateman, Carver, Massachusetts MC formatting by bobbi744@sojourn.com This was extremely good!! Very tasty, quick and easy to put together. Would be an excellent company meal as well as a family meal. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Orange Muffins #2 Recipe By :from the Sunday coupon section, 2/00 Serving Size : 12 Preparation Time :0:15 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups flour 1 tablespoon baking powder 1/4 teaspoon salt 2 cups Post Cranberry Almond Crunch cereal 1 cup skim milk 1 egg -- slightly beaten 1/2 cup applesauce 1/3 cup firmly packed brown sugar 2 tablespoons margarine -- melted 1 teaspoon orange peel 1. Mix flour, baking powder and salt in large bowl. Mix cereal and milk in another bowl; let stand 3 minutes. Stir in egg, applesauce, sugar, margarine and orange peel. Add to flour mixture; stir just until moistened. (Batter will be lumpy.) Spoon batter into muffin pan which has been sprayed with no stick cooking spray, filling each cup 2/3 full. 2. Bake at 400F 20 minutes or until golden brown. Serve warm. Makes 12 muffins. 145 calories, 3g fat, 1g fiber, 27g carb 3WW points From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I splurged last night and ate muffins with fat in them! And these were really yummy. Actually they have less fat than most muffins. I was going to eliminate the fat and use more applesauce, but I didn't. I think I will next time though. This recipe uses DH's favorite cold cereal, so I didn't have to buy anything new. He kept snacking on them during the evening so I tossed them in the freezer. * Exported from MasterCook * Creamy Vegetable And Mock Burger Stroganoff Recipe By :1,001 Low-Fat Vegetarian Recipes, Sue Spitler Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List TVP, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 2 medium onions -- thinly sliced 12 ounces mixed wild mushrooms -- * sliced 2 cloves garlic -- minced 1/4 cup dry red wine -- or vegetable stock 12 ounces broccoli florets and sliced stalks 1 package frozen vegetable protein burgers -- (9 ounces) thawed and crumbled 1 cup fat-free half and half 2 tablespoons flour 1 1/2 teaspoons Dijon-style mustard 1 cup fat-free sour cream 1/2 teaspoon dried dill weed Salt and white pepper to taste 16 ounces noodles -- cooked * (shitake, oyster, enoki, cremini, etc.) 1. Spray large skillet with cooking spray; heat over medium heat until hot. Saute onions, mushrooms, and garlic until softened, about 5 minutes. Add wine, broccoli, and vegetable burgers; heat to boiling. Reduce heat and simmer, covered, until broccoli is tender, 8 to 10 minutes. 2. Mix half and half, flour, and mustard; stir into vegetables. Heat to boiling; boil, stirring constantly, until thickened. Reduce heat to low; stir in sour cream and dill week and cook 1 to 2 minutes longer. Season to taste with salt and white pepper. Serve over noodles. Another plus to this book--it gives nutritional info. For the above dish: Per serving (the recipe claims 8 1-cup servings)--calories: 352; % calories from fat: 8; fat (gm): 3.3; saturated fat (gm): 0.5; cholesterol (mg): 0; sodium (mg): 283; protein (gm): 15.2; carbohydrate (gm): 66. Exchanges per serving: milk: 0; vegetable: 2; fruit: 0; bread: 3.5; meat: 1; fat:0. From Geograc1@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Lentil Salad Recipe By :Vegetarian Pleasures Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- picked clean 5 cups water 1 bay leaf 1 celery ribs -- finely chopped 1 carrot -- minced 1/4 cup red onion -- finely chopped 2 tablespoons fresh parsley -- minced 1/4 cup olive oil 2 tablespoons fresh lemon juice 1 clove garlic -- minced or pressed 1/4 teaspoon dried thyme 1/4 teaspoon ground cumin salt to taste pepper to taste In a medium saucepan, combine the lentils, water and bay leaf. Bring to a boil and cook, uncovered, 15 minutes, or until the lentils are tender but still crunchy. Stir occasionally. Pour into a colander and discard the bay leaf. Drain the lentils very well and let them sit 5 minutes or so to be certain all the water has drained out. Place the lentils in a serving bowl and gently stir in the celery, carrot, onion and parsley. Mix together the olives oil, lemon juice, garlic, thyme, cumin, salt and pepper. Pour onto the lentil mixture and carefully toss. Serve at room temperature. From "Susan D.Sherbondy" - - - - - - - - - - - - - - - - - - - NOTES : I have taken this to potluck supper. I feel it is excellent. May also serve this on pita bread. * Exported from MasterCook * Cucumber And Dill Salad Recipe By :adapted from a recipe by R. Schwartz, The Enlightened Eater Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium cucumber -- peeled and -- sliced thinly 2 tablespoons green onions -- sliced thinly 2 tablespoons fresh parsley -- chopped 2 tablespoons fresh dill -- chopped OR 2 teaspoons dried dill 1 tablespoon lemon juice 1/3 cup plain low-fat yogurt -- or to taste salt -- to taste freshly ground black pepper -- to taste fresh mint leaves -- for garnish 1. Sprinkle salt on cucumber slices while building up layers in a colander. Cover the cucumber slices with a plate that just fits the diameter of the colander at the top of the cucumber slices. Place a heavy object on the plate to apply pressure to the cucumber slices. Allow to drain for 1/2 hour or longer, then rinse them thoroughly to remove salt and bitter juices. Add sliced green onions to the cucumber slices and rinse and drain again. 2. Measure yogurt into a small bowl. Add lemon juice and whisk to combine. Add chopped fresh parsley, and fresh or dried dill, and mix. In my opinion, replacing fresh dill with dried dill does not affect the flavour of the salad. I have also replaced fresh parsley with very green very freshly dried parsley. Do not use old dried parsley. 3. Transfer yogurt and herb mixture into a larger bowl, and stir in sliced cucumbers and green onions. Mix well. 4. Season with salt and pepper to taste. Chill salad in refrigerator. 5. Serve well chilled, garnished with mint leaves if desired. Serves 2 to 3. For each of 2 servings: 68 Calories 1 g fat 2.7 g fiber 12 % calories from fat 2 vegetable + 0.2 non-fat milk + 0.2 fat exchanges From Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : Adapted by Ellen Pickett from a recipe for Chilled Cucumber and Dill Soup in Rosie Schwartz, "The Enlightened Eater." The soup used slightly different ingredients, with more liquid than I suggest for the salad. I've adapted the recipe for the ingredients we usually keep in our kitchen. This recipe is fairly easy to prepare. To serve several people, double, triple, quadruple... the quantities. The quantities given here serve 2 to 3 as a side course. * Exported from MasterCook * Curried Green Beans And Potatoes Recipe By :Cooking Light, Jul/Aug 1994, page 82 Serving Size : 4 Preparation Time :0:04 Categories : Eat-LF Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small unpeeled red potatoes -- (3 cups) halved lengthwise and sliced 2 1/2 cups sliced fresh green beans -- (1-inch) 1 1/2 teaspoons curry powder 1/2 teaspoon salt 1/2 teaspoon cumin seed -- crushed 1/4 teaspoon ground ginger 1/8 teaspoon pepper 1 cup plain low-fat yogurt 1 clove garlic -- minced 1 tablespoon chopped unsalted dry-roasted peanuts (optional) Place potato slices in a medium saucepan; cover with water, and bring to a boil over medium-high heat. Cover and cook 5 minutes. Add green beans, and cook, uncovered, 8 minutes or until the vegetables are tender. Drain and set aside. Do not overcook the potatoes. Combine curry powder and next 4 ingredients in a large nonstick skillet; cook over low heat 5 minutes. Stir in yogurt and garlic; cook just until mixture is warm. (Do not overcook or yogurt will separate.) Combine potato mixture and yogurt mixture in a large bowl; toss gently. Sprinkle with peanuts. yield: 6 one- cup servings as part of a buffet; or 4-servings as side dish: without peanuts 155 cals, 7% cff, 1g fat, 4g fiber; with peanuts, 168 cals, 12% cff, 2g fat, 5g fiber. Description: "Mild curry, more aroma than bite." Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Side dish with chicken or vegetable stews. NOTES : When served with lentil stew or a spinach with paneer, consider doubling the spices. 3/8/00 Tonight's dinner. We are always a bit surprised when the "curry" smells spicier than it tastes. This is mild (slightly warming) and it went well with a savory chicken entree - chicken breast sauteed with garlic, ginger, lots of sliced mushrooms, and dried savory; seasoned with lots of fresh parsley and s&p * Exported from MasterCook * Curried Snack Mix Recipe By :Better Homes and Gardens Big Book of Healthy Family Dinners Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 plain rice cakes -- broken into bite-size pieces 1 cup bite-size corn square cereal -- or oyster crackers 3/4 cup pretzel sticks -- halved 1 tablespoon butter or margarine -- melted 1 teaspoon Worcestershire sauce 1/2 teaspoon curry powder -- (1/2 to 3/4) 1. In a 13 x 9 x 2-inch baking pan, stir together broken rice cakes, corn cereal or oyster crackers, and pretzels. 2. In a custard cup, stir together the melted butter or margarine, Worcestershire sauce, and curry powder. Drizzle the butter mixture over cereal mixture. Toss until coated. 3. Bake in a 300 degree oven for 20 minutes, stirring twice. Cool about 30 minutes before serving. Store leftovers in a tightly covered container. From TfdDcd10@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deluxe Roast Beef Sandwich Recipe By :Cooking Light Magazine. Jan/Feb 2000. Page: 89. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon light mayonnaise 2 teaspoons prepared horseradish 2 teaspoons chili sauce 2 1 oz slices rye bread 1 romaine lettuce leaf 3 ounces thinly sliced deli roast beef 2 slices tomato -- 1/4-inch thick 1 slice red onion, separated into rings -- 1/8-inch thick Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice. Yield: 1 serving. CALORIES 412 (28% from fat); FAT 12.7g (sat 4.4g, mono 5.3g, poly 2.9g); PROTEIN 25g; CARB 51.2g; FIBER 5.6g; CHOL 5mg; IRON 4.2mg; SODIUM 1,122mg; CALC 86mg 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) From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tips: Package the lettuce, tomato, and onion separately (in a zip-top plastic bag) so your sandwich doesn't get soggy. Feel free to use any type of bread you like. Bottled prepared horseradish can be found in supermarket refrigerator cases. Store in the refrigerator for up to one month after opening; if you keep it longer, it will turn bitter and lose its heat. * Exported from MasterCook * Dense Vegetable Calzone Filling Recipe By :Rec.Food.Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Italian Pizzas & Calzones Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups mixed vegetables -- diced (ie celery-onions-peppers-zucchini) 1 tablespoon butter -- for sauteing -- or olive oil 1 clove garlic -- minced 1 cup bread crumbs black pepper 1/4 teaspoon cayenne 1/2 teaspoon dried sage 1/2 teaspoon dried thyme 1/2 cup grated parmesan cheese Melt the butter in a pan over medium heat. Add the vegetables and the garlic. Saute until lots of juices run out of the vegetables. Remove from heat and add half the bread crumbs and the seasonings. Depending on how juicy your vegetables are, you may not need to add the rest of the bread crumbs. You want a mixture which is well bound and dry but not crumbly. Stir in the cheese. Makes enough for 12 medium or 6 huge calzones. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's a basic idea for a calzone filling. I like the idea of the breadcrumbs. Top the calzone with spaghetti sauce. Yum. * Exported from MasterCook * Easy Cheesy Eggplant Casserole Recipe By :Diet Watch, adapted Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups spaghetti sauce, Barilla 3/4 cups shredded lowfat mozzarella cheese 3/4 cups nonfat cottage cheese 2 tablespoons Parmesan cheese -- grated 3/4 pound eggplant -- slices 1/2" thick Grill eggplant on George Foreman Grill for about 5-10 minutes until soft. Spray 8x8 baking pan with nonstick spray. Put eggplant on bottom of pan. Spread spaghetti sauce over eggplant. Mix cottage cheese and mozzarella, and spread it over sauce. Sprinkle with Parmesan cheese. Bake at 350 for 30-35 minutes and serve hot. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points I made this the other night. I think I originally got it off the Eat-LF list. It was originally supposed to be sort of like a lasagna, but using eggplant instead of the noodles. It also steamed the eggplant, and you made the sauce yourself. I made a variety of adjustments to make this a lot easier. I thought it came out pretty good, and at only 3 WW points for a good sized piece, you can even have seconds! * Exported from MasterCook * Easy No-time Pizza Crust Recipe By :Carole Walberg Eat-L List Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Warm water -- 110 degrees 1 teaspoon Sugar 2 teaspoons Yeast 2 1/2 cups Flour 2 tablespoons Olive oil 1 teaspoon Salt 1 teaspoon Sugar Add 1 tsp sugar to water. Sprinkle yeast on top and mix. Let proof for about 5 mins. In food processor, mix flour, salt & sugar. While processor is running, add oil and proofed yeast mixture. Let flour combine with the liquid and knead for about 1 min, to get the desired consistency. Let dough rest for 5 mins before rolling out. Roll dough into 2-12-inch pizzas of 1-15" jelly roll pan. Add desired topping. Bake at 425F for 15-20 mins or put on grill for 5-10 covered until dough has browned on bottom. Flip dough, add toppings and grill another 5-10 mins until cheese has melted. Note: This recipe will make 4 individual pizzas. Cal 179 Fat 3.8 Fiber 0.3 CFF 19.4% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for a good pizza crust that is baked on the grill. You can add any toppings that you'd like. * Exported from MasterCook * Easy Peach Raisin Crisp Recipe By :Microwaving Light and Healthy (Prentice Hall) Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces frozen peach slices -- still frozen 1/4 cup raisins 1 tablespoon lemon juice 3/4 teaspoon apple pie spice or cinnamon 1/2 cup rolled oats 1/2 cup whole-wheat flour 3 tablespoons packed brown sugar 2 tablespoons chopped pecan 4 tablespoons reduced-calorie margarine -- low-water for baking 9 tablespoons Honey Yogurt Blend -- see recipe Place fruit in 9-inch square baking dish. Microwave at 50% (Medium) for 4 to 8 minutes, or until defrosted, stirring once. Let stand for 5 to 10 minutes. Drain. Stir in raisins, juice and spice. Spread evenly over bottom of dish. Set aside. In a small mixing bowl, combine rolled oats, flour, brown sugar and nuts. Cut in margarine to form coarse crumbs. Spread over fruit mixture. Microwave at high for 6 to 10 minutes, or until peaches are tender and mixture bubbles around edges. Serve warm with honey yogurt topping. Without topping: 170 cals, 23% cff (5g fat); with topping 262 cals, 16% cff, 5g fat From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : here is an easy fruit crisp that could be made with a biscuit mix instead of the flour and any fruit; and lowfat cream cheese instead of margarine. The topping is a homemade yogurt - but could be reproduced or used vanilla pudding. * Exported from MasterCook * English Pea Salad Recipe By :Cooking Healthy with a Man in Mind - JoAnna M. Lund Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free mayonnaise 2 tablespoons sweet pickle relish 1 teaspoon dried onion flakes 1/4 teaspoon black pepper 1 can small English peas -- rinsed and drained -- 16 ounce can 1 can sliced carrots -- rinsed and drained -- 8 ounce can 1/2 cup shredded reduced-fat Cheddar cheese 1 hard-boiled egg -- chopped In a large bowl, combine mayonnaise, pickle relish, onion flakes, and black pepper. Add peas and carrots. Mix well to combine. Stir in Cheddar cheese and egg. Cover and refrigerate at least 1 hour. Gently stir again just before serving. HINT: If you want the look and feel of eggs without the cholesterol, toss out the yolk and dice the whites. From TfdDcd10@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Farm-raised Catfish With Tangy Orange Sauce Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup orange juice 1 clove garlic -- minced 1 tsp vegetable oil 1/8 teaspoon pepper 2 tablespoons light soy sauce 4 lbs catfish fillets 1 tablespoon lemon juice Prepare a grill or preheat broiler. Mix orange juice, oil, soy sauce, lemon juice, garlic and pepper in a bowl. Brush catfish fillets with sauce mixture. Place fillets on grill rack or broiler pan rack (spray with Pam). Grill or broil about 4 inches from heat source for 5 minutes on each side, brushing frequently with sauce, 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): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine Alfredo, Lower Fat Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces fettuccine -- fresh or dried 1 cup evaporated skimmed milk 1/2 cup nonfat sour cream 1 cup grated Parmesan cheese -- plus additional for serving 2 tablespoons butter Freshly ground pepper In a pasta pot, put 3 quarts water. Salt the water lightly and cover the pot. Bring the water to a boil over high heat. Add the fettuccine and stir to separate the strands. Cook the fettuccine according to the directions on the package until just al dente. In a medium saucepan, heat the 1 cup evaporated skimmed milk until hot. Remove the pan from the heat and stir in the 1/2 cup sour cream and the 1 cup grated Parmesan until thoroughly combined. Add the butter and cook until the melted and the sauce has thickened slightly. Drain the pasta well. Return it to the pasta pot, and pour in the Alfredo sauce. Toss to coat the strands, then add a generous amount of black pepper to taste. Toss again to combine. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/print/p 0044cprint.htm?L+minutemeals+iiqy7296+953783868" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Notes: try using Asiago. Also could try adding ham or peas to the sauce. * Exported from MasterCook * Fillet Of Flounder Amandine Recipe By :Bon Appetit Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 flounder fillets -- 6 oz each 2 tablespoons dry white vermouth 2 tablespoons fresh lemon juice 1 1/2 teaspoons salt 2 teaspoons unsalted butter -- at room temperature or extra-virgin olive oil 1/4 cup slivered almonds -- toasted 2 cups Rice with Broccoli florets -- for accompaniment Place fish fillets in microwave-proof dish (7x11 or 9x13). Sprinkle each with vermouth, lemon juice and salt, then dot with butter. Cover with waxed paper and cook 3 minutes on High. Sprinkle with almonds, rotate 1/2 turn and cook until fish barely flakes when tested with a fork, bout 3 minutes. Let stand several minutes before serving. Source: "Too Busy to Cook, Bon Appetit (1981)" S(Collection): "Pat Hanneman" - - - - - - - - - - - - - - - - - - - Serving Ideas : Rice or pasta with dark green vegetable; fruit for dessert. * Exported from MasterCook * Fish Pot-a-toe Pie Recipe By :Aldo Zilli Serving Size : 2 Preparation Time :0:15 Categories : Eat-LF Mailing List Fish & Seafood Pies, Pastry & Crusts Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces potato -- peeled 5 ounces broccoli florets 9 ounces fat-free white sauce -- seasoned lightly with tomato vermouth and chive 10 ounces haddock -- cut into chunks 1 ounce shredded lowfat cheddar cheese Scrub a thin-skinned potato or two and cook on high in a microwave for about 8 minutes or until cooked yet firm. Set aside to cool. Steam broccoli florets in the microwave until al dente; slightly cooked and bright green. Drain. Meanwhile, empty the sauce into a pan and heat through. Add fish and cook until fish is cooked and tender, adding the broccoli during the last minute to combine. Pour into a shallow flameproof casserole or two casserole for individual servings. Slice the potato (slightly thinner than 1/4-inch). Lay the potato slices on top of the stew. Sprinkle with grated cheese. Grill until golden. Description: "Fish stew with potato and cheese crust that doesn't need baking. Brown it quickly under the grill. While the fish and sauce cook, microwave the vegetables and grate the cheese." Source: "BBC's Good Food Feb 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Safeway markets (Britain) offer a range of fresh ready-made sauces (250g/ 8.82 Ounces). Flavors include Saffron; Asparagus; Red and yellow salsa; Tomato vermouth and chive. Sauces make a speedy entree. Here is an idea for a creative fast meal - stove top and microwave and toaster oven or broiler. take low-fat or fat free sauce, chunk it and season; use potatoes slices as the crust and top with cheese. This one uses fish - but leftovers would work too! * Exported from MasterCook * Fish With Tomato Nectarine Sauce With Pasta Recipe By :Hanneman March-2000 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3 oz each orange roughy fillets -- skinned 1 teaspoon olive oil 1 teaspoon Butter Buds(r) 2 tablespoons fresh lemon juice 1/4 teaspoon fennel seed 1/4 teaspoon dried thyme salt and black pepper Sauce: 1 cup chopped tomato 1 medium nectarine 1/4 teaspoon mixed herbs 1/2 teaspoon fresh ginger salt and black pepper Pasta and Vegetables: 1 cup cooked short pasta 1 carrot (diagonally sliced) -- steamed 1 stalk broccoli (chopped) -- steamed 1 clove garlic -- minced 1 tablespoon dry-roasted peanuts 1 tablespoon chopped cilantro -- or to taste Marinade: Combine the oil, butter replacement, juice, and seasonings in a dish. Marinate the fish 5-9 minutes per side. Meanwhile, in a nonstick small sauce pan, heat the tomatoes until soft (about 5 minutes). Cut the nectarine into fourths, lengthwise. Remove pit. Thinly slice crosswise. Add to the tomatoes along with herbs and ginger. Heat to soften. Season with salt and pepper. Keep warm. Grill the fish, reserving the marinade. Fish will be white and flaky in about 4 to 5 minutes. The fish may burn a little in the Foreman grill (hatch-marks). Meanwhile, heat a large nonstick saucepan. Add the marinade. When it bubbles, add the steamed vegetables and garlic. Toss to coat and to heat through. Add the peanuts and cooked pasta. Remove from heat. Add the cilantro leaves. Plate the pasta and vegetables. Serve the fish along side topped with the tomato-nectarine sauce. [EACH serving (complete menu): 298 cals, 19% cff, 6g fat, 43g carb, 5g fiber] Description: "Grill the fish in a grill pan, under a broiler or in the Foreman Grill." Cuisine: "Mediterranean" Source: "Adapted from Viva La Mediterranean by Rashbach and Schmidt (1994 Health Mark)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tomatoes and nectarines go well together when warmed and spiked with ginger. It was a refreshing "chunky salsa" for the white fish. The menu makes a lighter evening meal. * Exported from MasterCook * Five Ingredient Chicken With Wilted Spinach Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breast halves 2 tablespoons hoisin sauce 1 tablespoon apricot fruit spread 1 tablespoon canola oil 1/4 cup nonfat chicken broth Wilted Spinach with Sesame Dressing 1 16 oz bag fresh spinach -- prewashed 2 tablespoons rice vinegar 1 tablespoon soy sauce 2 teaspoons dark sesame oil 2 tablespoons sesame seeds Rice 1 cups white rice 2 cups water Cook the rice: Bring the water to a boil, add the rice. Stir, reduce heat and cover. Cook on low for 20 minutes. Cook the chicken: With the bottom of a heavy skillet, pound the 1 pound chicken breasts to an even 1/4-inch thickness; cut the pounded chicken into 5- by 3-inch pieces. In a cup, stir together the 2 tablespoons hoisin sauce and 1 tablespoon apricot fruit spread. In a large nonstick skillet, heat the 1 tablespoon canola oil over medium-high heat until hot. Add the chicken and cook 3 to 4 minutes without moving, or until the chicken is golden on the underside and lifts easily off the pan. Turn, and cook 2 to 3 minutes, or until cooked through. Be careful not to overcook. Remove the chicken from the pan and remove the pan from the heat. Add the hoisin mixture to the hot pan and stir. Return the chicken to the pan and turn once to glaze both surfaces. Transfer the chicken to a plate. Pour the 1/4 cup broth into the pan and place over medium-high heat. Stir to remove any browned bits that have stuck to the pan surface. Cook 1 minute, or until the sauce is slightly thickened. Cook the spinach: Rerinse the spinach leaves. Do not dry the leaves. Place the leaves in a large pot and cover. Cook over high heat, tossing, until just wilted and bright green, about 2 to 3 minutes. With a slotted spoon, transfer the spinach to a serving bowl. In a small bowl, stir together the 2 tablespoons rice vinegar, 1 tablespoon soy sauce, and 2 teaspoons sesame oil. Pour the dressing over the warm spinach and sprinkle the 2 tablespoons sesame seeds over all. Place the bowl on the table. To serve: fluff the rice with a fork and divide it among 4 dinner plates. Divide the chicken among the dinner plates and serve with the sauce spooned over the top or passed in a bowl as a dipping sauce. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/healthy qhpo0038.htm?L+minutemeals+nxag1865+948739868" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : The beauty of a sauce like the one on this chicken is that it can be made with different flavors of all fruit spread: Try it with peach or grape. You can also use the sauce, made with whatever flavor of fruit spread you like, on thinner-cut boneless pork chops. Kristin: Try with brown rice? * Exported from MasterCook * Flounder Fillets With Lemon Yogurt Recipe By :Bon Appetit Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 flounder fillets -- -6 oz each 1/3 cup nonfat plain yogurt 1 tablespoon lemon curd 1 tablespoon Dijon mustard 1 tablespoon horseradish sauce with dill -- or less Place fillets side by side in a shallow glass baking dish. Blend yogurt, lemon, mustard and horseradish (to taste) in a small bowl. Spread mixture over fish. Cover with waxed paper and cook 2 minutes on High. Rotate the dish half turn. Cook 2 minutes more. Let set, covered with foil, 3 minutes. Fish is properly cooked when it flakes easily with a fork. Serve with garlic-parsley noodles and steamed mixed vegetables. Variation: Substitute lowfat or full fat yogurt and fresh lemon juice. Source: "Too Busy to Cook, Bon Appetit (1981)" S(Collection): "Pat Hanneman" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food For Travel Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** For car foods, we like the carrots, and I also take celery sticks, cucumber sticks, slices of daikon radish (topped with soy sauce). Those grape tomatoes are wonderful! We've even managed to put a container of dip between us, and we can safely dip and drive. I adore jicama strips soaked in some citrus juice and sprinkled with chili powder (optional). I always take these on the road, but never think about eating them at home. Duh. Hummus would be good. Or any bean spread. You can find small containers of those in most large grocery stores today. You could use it as a dip, or smear some on pita bread and add some lettuce and tomatoes. (Pitas work well because the sandwich stuffing isn't as likely to fall on your lap. :-) ) Orange segments and berries are easy to eat. You could pick up some of those bottled smoothies. You like dates. How about almond stuffed dates? And don't forget the whole wheat crackers and pretzels. ["Ellen C." ] --- - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Fry Pizza Pie Recipe By :Potato Board Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound nonfat frozen French fried potatoes -- (about 5 cups) 1 cup prepared pizza sauce -- or spaghetti sauce 1 teaspoon dried oregano -- crumbled 1/2 green bell pepper -- cut into 1/4-inch s 2 tablespoons sliced green onions 2 cups shredded nonfat mozzarella cheese 1/4 cup grated Parmesan cheese Heat oven to 450 degrees. Coat 12-inch round pizza pan with vegetable cooking spray. Arrange frozen potatoes evenly in one layer in pan. Bake 10 minutes. Remove pan from oven and cover potatoes with sauce. Sprinkle with oregano. Arrange pepper strips on sauce; sprinkle with onions and top with cheeses. Bake about 15 minutes until top is lightly browned. Makes one 12-inch pizza Menu: Iceberg Lettuce Wedges with Nonfat Italian Dressing, Gelatin Cups From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This would probably also work with the non-fat hash browns. * Exported from MasterCook * French Toast Strata Recipe By :Pillsbury Fast & Healthy Serving Size : 4 Preparation Time :0:10 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup firmly packed light brown sugar 2 tablespoons butter or margarine -- melted 8 hearty French bread in diagonal slices -- (1/2-inch thick) -- (such as sourdough or whole wheat) 4 eggs 4 egg whites 1 3/4 cups skim milk 1 teaspoon ginger 2 cups sliced fresh strawberries powdered sugar Spray 12 by 8 inch (2 quart) baking dish with nonstick cooking spray. In small bowl, combine brown sugar and margarine; blend well. Spread mixture in bottom of sprayed baking dish. Arrange bread slices over brown sugar mixture. In medium bowl, combine eggs, egg whites, milk and ginger; blend well. Pour over bread in baking dish. Cover with plastic wrap; refrigerate at least 4 hours or overnight. Heat oven to 350 degrees F. Uncover baking dish. Bake 30 to 35 minutes or until center is puffed and knife inserted in center comes out clean. Serve immediately with strawberries and powdered sugar. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This all-in-one breakfast casserole even makes its own syrup as it bakes. Just spoon on juicy fresh strawberries and enjoy. * Exported from MasterCook * Fresh Green Beans With Yogurt, Pomegranate And Walnuts Recipe By :The Urban Peasant - James Barber Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Butter Buds(r) 1 lb green beans -- trimmed 1/2 onion -- chopped 2 cloves garlic -- chopped 1 pinch cinnamon 1 pinch ground cloves 1/2 tsp salt 1 cup nonfat yogurt -- plain 1 cup pomegranate seeds 1/4 cups walnuts -- chopped and toasted pepper Cook the green beans in water with butter buds, onion, garlic and salt until tender. Drain any extra water and return beans to pan. Sprinkle with cinnamon and cloves. Stir in yoghurt and heat. Place in serving bowl and garnish with pomegranate seeds and walnuts. Source: "http://www.james-barber.com/foodclub/daily/choiceview.asp?ID=564" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for cooking the beans in 3 T. Butter. Also using full fat yogurt and 1/2 cup untoasted walnuts. * Exported from MasterCook * Ghana Shrimp: Shrimp With Ghana Sauce Recipe By :adapted from Betty Crocker, International Cooking (May 96) Serving Size : 2 Preparation Time :0:30 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 medium cooked shrimp -- shelled 1 teaspoon red pepper -- paste, as follows ~Ghana Red Pepper Paste 1/4 cup dry red wine 1 teaspoon ground red pepper (Cayenne) 3/4 teaspoon salt 1/4 teaspoon ground ginger 1/8 teaspoon ground cardamom 1/8 teaspoon ground coriander 1/8 teaspoon ground cloves 1/8 teaspoon ground nutmeg 1/8 teaspoon pepper 1/8 teaspoon onion powder 1 teaspoon garlic -- powder 1/4 cup paprika If using frozen, thaw, wash, and dry the shrimp. Remove shells. Place the measure of Ghana Sauce in a glass bowl; add shrimp and toss to coat well. Let stand at room temperature for 15 minutes. Heat the WOK; spray with a little oil; add the shrimp and cook till hot; no more than 5 minutes. Serve at once with a black bean salad, like Texas Caviar (or Crowder Bean salsa). Steamed rice is nice. Place all ingredients except the paprika in a small glass bowl. Stir well. Heat paprika in a 1-quart saucepan over medium heat 1 minute, stirring constantly. Gradually stir in the spice mixture until the paste is smooth. Heat about 3 minutes, stirring frequently, until hot. Cool for a dipping sauce. Cool for a marinade. Freeze for future use. Alternative: Heat paprika, cumin and ground coriander in a dry pan over low to medium-low heat to "toast" and renew the dried spices. Remove from the heat and transfer to a 1-cup pyrex measure for further blending. Add the other spices to the pan. Stirring constantly, add the wine and make a paste. I have stored the paste in a space jar for 2 months. Might last longer in a zip-lock bag that can be "burped" or if we didn't use it up in other recipes calling for a sweet-hot sauce. EACH: 124 cals, 2.5g fat, 3.1g fiber From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Goat Cheese Mashed Potatoes Recipe By :Prevention Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds Yukon gold potatoes -- peeled, 1-in cubes 3/4 cup skim milk 3 ounces goat cheese -- crumbled 2 tablespoons minced fresh basil 1/4 teaspoon ground black pepper 1/8 teaspoon salt Place potatoes in a large saucepan and add cold water to cover. Bring to a boil over high heat. Reduce the heat to medium and cook for 10 to 15 minutes, or until the potatoes are tender when tested with a sharp knife. Drain and return to the pan. Mash the potatoes well. Warm the milk in a small saucepan over medium heat. Gradually add to the potatoes and mix well. Add the cheese, basil, pepper and salt. Mix well. Makes almost 4 cups. [each rounded 1/2-cup to 2/3-cup: 195 cals, 24% CFF: 5g fat, 29g carb, 2g fiber] Description: "There's no butter here, just creamy goat cheese and buttery smooth Yukon golds" Source: "Prevention's Health Guaranteed Cookbook (1998)" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Easy to vary. Dry mash potatoes. add mashed roasted garlic, grated Parmesan or Romano cheese, nonfat sour cream, nonfat cream cheese, or nonfat yogurt, lowfat buttermilk, chopped fresh herbs, dash of flavored olive oil, nutmeg, or ground red pepper. * Exported from MasterCook * Green Bean Casserole #2 Recipe By :Fat-Free Holiday Recipes Serving Size : 12 Preparation Time :0:15 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 ounces frozen French-cut green beans -- thawed and drained 10 3/4 ounces cream of mushroom soup 1/2 cup fat-free sour cream 1/4 teaspoon black pepper 4 tablespoons fat-free parmesan cheese 2 tablespoons Italian bread crumbs Preheat oven to 350. Prepare a 2-quart with cooking spray; set aside. In a mixing bowl, combine green beans, mushroom soup, sour cream, and black pepper. Place green bean mixture into prepared dish. Combine parmesan cheese and bread crumbs in a small bowl. Sprinkle over green bean mixture. Bake for 50 minutes or until top is lightly browned. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Bean, Red Onion Chicken Masala Recipe By :Hanneman March 2000 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 5 oz skinless boneless chicken breast salt and black pepper 1 teaspoon olive oil 1/2 red onion -- slivered 1/2 teaspoon chopped raw ginger 1/2 teaspoon chopped raw garlic 1/2 teaspoon Paubhaji Masala or Madras Curry 10 ounces frozen green beans -- uncut water or broth -- as needed 2 tablespoons fat-free plain yogurt 1/2 teaspoon fat-free half and half Slice the chicken into bite-sized pieces. Place a nonstick medium-sized sauce pan over high heat. When hot, add the chicken; season with salt and pepper, and stir-fry about 3 minutes, or until still pink but almost done. Add the oil and onion and stir fry until onion is translucent. Add the ginger and garlic and stir fry about 10 seconds. Add the masala; stir to coat the chicken and warm the spice, about 5 seconds. Add the beans and stir fry about 2 minutes. Add 2 tablespoons of water or broth; reduce heat to medium. Continue to cook for 2 to 4 minutes or until the beans are to your liking. Mix the yogurt well with the half and half. Remove the chicken from the heat and stir in the yogurt mixture. Serve at once. Alternatively, serve the yogurt on the side. Serving Ideas : Boiled potato cubes, chopped green onion, pinch of madras curry; or serve with basmati rice; or pita points. Each serving: 171 cals, 18%cff, 4 g fat, 5g fiber. Description: "A very colorful dish of caramelized vegetables with spicy slices of chicken." S(Collection): "kitpath@earthlink.net 3/14/00" - - - - - - - - - - - - - - - - - - - NOTES : Paubhaji Masala is a blend of coriander seed, chile peppers, fennel, cumin, etc. used mostly for vegetables. This was verrrrrry good. not 5 ingredients plus pantry! green beans, red onions, chicken Everything was in the house, so it was cooking from my usual pantry. Very tasty stuff. * Exported from MasterCook * Green Potatoes (St. Patrick's Day) Recipe By :Regina's Vegetarian Table Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large russet potatoes 2 cups chopped broccoli 2/3 cup skim milk -- or buttermilk 8 ozs taco sauce -- green 8 ozs lowfat cheddar cheese -- grated salt and pepper cayenne (optional) Bake washed potatoes at 400 degrees for 15 minutes. Pierce the skin a couple times with a fork. Reduce temperature to 350 degrees and continue baking for another 45 minutes until done. (can be microwaved). While the potatoes are baking, steam or boil the broccoli until tender. Place the broccoli along with 1/3 cup of milk in a blender and puree. When the potatoes are done, remove them from the oven and slice them in half. Scoop out the pulp into a mixing bowl, leaving a fairly thin intact jacket. Arrange the potato jackets on a baking sheet. Add the broccoli and all remaining ingredients to the bowl and mix by hand or with a mixer. Adjust the texture to your liking by adding milk as needed, but not to the point of becoming thin and runny. Spoon a generous amount of the filling into the jackets. Bake at 350 degrees for 15 to 20 minutes. Serve immediately. Source: "Formatted by Whome40@aol.com Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : (author) My son tells everyone that "green potatoes" is the best thing his mom makes. I first made this dish on St. Patty's Day, so I told him that the green was food coloring for the occasion and he bought it!! The reason to keep the source of the green a secret from the kids is that the potatoes are tinted with pureed broccoli. Add a little taco sauce, sprinkle a little cheddar cheese, and the broccoli flavor all but disappears, leaving this wonderful "dyed-green" appearance that even the most skeptical kids will love. Most of us will agree that a little white lie is acceptable when it comes to slipping some nutrients in on the kids!! The dish can be frozen and reheated for repeated acts of nutrition sabotage.... * Exported from MasterCook * Grilled Catfish With Fresh Salsa Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 catfish fillets 1/2 teaspoon garlic salt 1/2 teaspoon pepper Fresh Salsa 3 medium tomatoes -- chopped 1/4 cup chopped onion 2 medium jalapeno peppers -- chopped 2 tablespoons white wine vinegar 1 teaspoon salt Prepare a grill or preheat the broiler. Sprinkle catfish fillets with garlic salt and pepper. Place fillets on oiled grill rack or broiler pan rack. Grill or broil about 4 inches from heat source for about 5 minutes on each side, or until fish flakes easily when test with a fork. Place a fillet on each serving plate and serve with Fresh Salsa: Place all ingredients in a medium bowl and stir well. Let stand at room temperature for about 30 minutes before serving. Store leftovers in the refrigerator. Source: "Posted by Marianna_Ballard@taylorbigred.com" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Mediterranean Pork With Artichokes And Pearl Onions Recipe By :Hanneman Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces pearl onions 10 ounces frozen artichoke hearts -- thawed, well drained 1/2 teaspoon chopped garlic 6 tablespoons fat-free red wine vinegar salad dressing -- divided 2 tablespoons sun-dried tomato paste 2 5 oz each lean pork loin chops 1 teaspoon Finely chopped flat-leaf parsley salt and black pepper -- to taste 2 teaspoons crumbled feta cheese -- Suggestion: 2 baking potatoes -- 6 oz each Balsamic Vinegar (optional) Score root end of each onion. Cook in lightly salted boiling water until tender (15 to 20 minutes). Remove onions from pan with a strainer to a bowl of ice water. Peel. Towel dry. Place in a bowl with the artichoke hearts. Add half of the salad dressing, chopped garlic, and all of the tomato paste; toss to coat. Set aside. While the onions cook, trim the the chops; rinse and towel dry. Combine the parsley and the remaining salad dressing on a plate and coat the both sides of the chops. Set aside. Wash and dry the potatoes and micro-bake. Keep warm. While the potato bakes, preheat the grill: George Foreman. When the grill is ready, place the chops on the lower end of the sloped grill; spoon the artichoke-onion mixture above. Close the grill and cook for 5 min to 7 mins. Arrange a potato, chop and artichoke-onion mixture on each plate. Crumble feta the artichoke-onion mixture. Season all with a few grindings of pepper. Use salt to taste. Splash with balsamic vinegar (optional). Each serving: 418 cals, 19% cff; 10g fat, 12g fiber. Description: "Artichoke hearts and pearl onions are grilled along side pork chops in a Foreman electric grill. Review: Heaven splashed with a little balsamic vinegar! --kitpath@earthlink.net 3/14/00" Source: "See page 70 in Grill Pan Cookbook by Jamee Ruth" Start to Finish Time: "0:30" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Boiled potato cubes; or small pasta NOTES : The idea that inspired this meal used the baby artichokes and shallots. The marinade was tarragon, garlic, olive oil and lemon juice. Served with baked potato (which I thought was too much food) but. Would be good with french bread instead. Our four-burger Foreman grill, just held the meat and all but 1/4 cup of the vegetable mixture; which I put in the top warming tray. Heaven splashed with a little balsamic vinegar! * Exported from MasterCook * Grilled Sweet Potatoes With Balsamic Glaze Recipe By :Martha Stewart Living, November '94 p112 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 sweet potatoes -- about 4 pounds 1/4 Cup balsamic vinegar 1 Tablespoon sugar 3/4 Teaspoon butter -- cold 1 1/2 Teaspoons olive oil Scrub sweet potatoes well. Place in a large pot and cover with cold water. Bring water to a boil, reduce heat, and simmer until almost tender. about 40 minutes (they should be a little under cooked). Remove from heat and drain; peel and set aside. (Sweet potatoes can be prepared 1 day in advance up to this point) Combine balsamic vinegar and sugar in a small saucepan over high heat. Simmer mixture until it is thick and syrupy, or reduce by one-half, about 10 minutes. Remove form heat, add butter and cool. If using grill, heat grill to high. Cut sweet potatoes crosswise into 1/2 inch thick slices. Brush tops of slices with oil and place, brushed side down, on grill until marked, about 2 minutes. While slices are cooking. brush the other sides with remaining oil and turn over. Grill until marked, about 2 minutes more. Brush grilled sweet potatoes on both sides with vinegar glaze and serve. If using broiler, heat broiler to high. Arrange sweet potato slices on a baking sheet and brush tops with glaze; no oil is necessary. Place baking sheet under broiler and broil until glaze starts to bubble, 3 to 4 minutes. Remove from oven, turn potatoes over, and brush with glaze. Broil for 3 to 4 minutes more. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 169.1 Total Fat 5.1g Sat Fat 1.4g Carb 30.7g Fib 2.8g Pro 1.6g Sod 27mg CFF 26.1% * Exported from MasterCook * Halibut With Braised Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups finely chopped onions -- (about 2 large) 1/2 cup tomato juice 1/2 cup apple juice 2 cloves garlic -- finely chopped 1 cup chopped red or green bell pepper -- (about 1 medium) 1 cup cooked fresh corn -- (about 2 medium ears) -- or 1c frozen (thawed) whole kernel corn OR -- 1c canned (drained) whole kernel corn 1/2 cup sliced green onions -- (about 5 medium) 2 tablespoons lime juice 1 tablespoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon celery seeds 1/4 teaspoon pepper 1 1/2 pounds halibut or other lean fish fillets -- cut into 6 serving -- pieces Heat onions, tomato juice, apple juice and garlic to boiling in 2-quart saucepan; reduce heat to medium. Cook uncovered about 10 minutes, stirring occasionally, until most of the liquid has evaporated. Stir in remaining ingredients except fish. Cook uncovered 6 to 8 minutes or until corn is tender. Cover and remove from heat. Set oven control to broil. Spray broiler pan rack with nonstick cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 10 minutes or until fish flakes easily with fork. Serve with vegetables. ____________________ Please note, if you should change this recipe it will no longer be an approved Betty Crocker(r) Recipe. You may notice that the nutritional information calculated by MasterCook is different from the nutritional information listed in the Betty Crocker(r) cookbooks. Because MasterCook and Betty Crocker(r) use different nutritional analysis programs and different nutrient databases, variations in results are expected. Copyright: "(c) General Mills, Inc. 1998." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Heartland Beef And Rice Recipe By :Desperation Dinners by Beverly Mills Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds extra extra lean ground beef 1 teaspoon olive oil 1 large onion 2 teaspoons minced garlic 1/4 teaspoon black pepper 8 ounces already sliced mushrooms 1 green bell pepper 2 teaspoons Worcestershire sauce 1 can beef broth -- 14 1/2 oz 1 can cream of mushroom soup 2 1/4 cups instant rice salt -- to taste 1/2 cup already finely shredded sharp cheddar cheese Heat the oil over medium heat in an extra deep 12 inch skillet that has a lid. Peel and coarsely chop the onion, adding it to the skillet as you chop. Add the beef to the skillet and raise the heat to high. Add the garlic, black pepper and mushrooms and cook, turning and breaking up the meat from time to time. Seed and coarsely chop the green pepper and add it to the skillet. Add the Worcestershire sauce. Continue to cook, stirring frequently until all of the meat is crumbled and browned, 5 to 6 minutes. Meanwhile, remove any visible fat from the broth. When the meat is browned, stir in the beef broth, mushroom soup and rice. Cover the skillet and bring to a boil. Boil until the rice is tender and absorbs most of the broth, about 5 minutes. Stir from time to time, keeping the skillet covered as much as possible. Season the mixture with salt, then sprinkle with the cheese. Cover and cook just until the cheese melts, 1 to 2 minutes. Serve at once. Serves 6 generously. Description: "Home-cooked Meals for Frantic Families in 20 Minutes Flat A 20 minute stove-top casserole from Desperation Dinners" Source: "Busy Cooks - http://busycooks.About.com" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I linked the ingredients to the following reduced fat varieties to calculate the Nutrition: 90% lean ground beef -- rinsed and drained, R.F Cream soup, R.F. shredded cheddar. 332 cals, 6 g. fat (24%CFF), 2 g. fiber = 7 pts I keep already cooked, rinsed and drained ground beef (90% lean) in my freezer in 2 cup quantities for recipes like this. (Sometimes I cook onion and/or garlic with the ground beef.) I keep garlic in a jar in the fridge as well as frozen, chopped onions and frozen peppers. In order to make this recipe, I'd just make sure to have some fresh, sliced mushrooms and a bag of Sargento light cheese. I usually have all these things on hand. * Exported from MasterCook * Honey Spice Pretzels Recipe By :Betty Crocker's(r) Healthy New Choices Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fat-free pretzel sticks 3 tablespoons honey 2 teaspoons margarine -- melted 1 teaspoon onion powder 1 teaspoon chili powder Heat oven to 350 degrees. Line cookie sheet with aluminum foil; spray with cooking spray. Place pretzels in large bowl. Mix remaining ingredients; drizzle over pretzels, stirring to coat. Spread pretzels evenly on cookie sheet. Bake 8 minutes, stirring once. Cool on sheet. Loosen pretzels from foil. Store in airtight container at room temperature. From TfdDcd10@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Yogurt Blend Recipe By :Microwaving Light and Healthy (Prentice Hall) Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups nonfat dry milk powder 3 3/4 cups water 1/4 cup honey 2 teaspoons vanilla 1/3 cup plain low-fat yogurt In a 2-quart casserole, blend dry milk and water with whisk. Stir in honey and vanilla. Microwave at High for 8 too 14 minutes, or until temperature registers 190F, stirring after half the time. Cool to 115F. Blend in plain yogurt. Cover with plastic wrap. Insert microwave thermometer through center of plastic wrap. Allow mixture to stand in microwave oven undisturbed for 2 to 4 minutes. Check temperature after every 30 minutes. If temperature falls below 110F, microwave at 30% for 30 seconds to 2 minutes, or until temperature registers 115F. Mixture will appear set. Chill for several hours. Stir yogurt before serving. Description: "Make yogurt with NFDM and a little leftover plain yogurt made from live culture." Yield: "1/2 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cook Grains Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** None *** The problem with cooking grains is that they often turn out mushy and tasteless. Cooking grains is also difficult because the type of grind (coarse, medium or fine) can dramatically affect the outcome -- coarse-grain bulghur is cooked very differently than the finer grinds. I set out to find a preparation method that was both universal and which turned out distinct, flavorful grains every time. I started off cooking grains like rice. One cup of grain was placed in a pot with 2 cups of boiling water and a 1/2 teaspoon of salt, reduced to a low simmer, covered and cooked for 10 to 20 minutes. I found that the grains did not cook up light and separate; I often ended up with a sticky mass. I tried an old Chinese method of cooking rice, which is to boil it. I used 1 cup of grain in 6 cups of boiling water, reduced the water to a steady simmer, and cooked uncovered for 10 to 12 minutes. I poured the grain and water into a fine colander and let it sit for 10 minutes, finishing by fluffing with a fork. The results were excellent; light, distinct grains with no starchy exterior. (Never stir grains while they are cooking. This will rupture the cells and create a starchy, sticky dish.) My guess is that the extra water helps to dilute the starch that is leeched out of the grains while cooking, yielding a less sticky end product. This method does not work for kasha nor medium and fine bulghur, which are both prepared by different methods. I also found that if the grains were dry roasted or sauteed prior to cooking, the flavor was enhanced considerably. To dry roast, simply add the grain to an ungreased pan and place over medium heat. Shake or stir the pan continuously for 3 to 6 minutes. Remove the pan from heat before the grains turn too dark and start to burn. When cooking grains, you can substitute chicken, beef or vegetable stock for some or all of the water called for in the recipe. As a rule, I suggest replacing no more than half of the water with stock so that the delicate flavor of the grains is allowed to shine through. I also suggest that you use a low-sodium stock if you buy it canned -- the full-strength commercial stocks are extremely salty. For those of you not familiar with the basic grains, here is a quick primer: Barley: The most common form of barley is pearl barley and it cooks in about 30 minutes. Pearl barley is relatively large and has a split-grain which is long, tear-shaped and light brown. When cooked, it has a crunchy texture which is distinctive but not unpleasant. Whole hulled barley, available only in some health food stores, must be soaked overnight and then cooked for about an hour. Usually sold pearled or whole, hulled. Bulghur: This is a derivative of wheat berries which is made from either red wheat or white wheat, the former producing a darker bulghur than the latter. The berries are parboiled or steamed, dried (some of the bran may be removed) and then crushed into various grinds. Bulghur is available in three different textures: fine and medium can be prepared by soaking in boiling water; the coarse texture has to be simmered in water. Usually sold in a medium grind. Millet: Millet is not strong-flavored and is a small, yellow grain which often retains some crunch even after cooking. It cooks up into very small but separate kernels which maintain their texture after cooking. Usually sold whole. Quinoa (pronounced "keen wha"): The grains are relatively small and look like tiny, light-colored pearls and are crunchy when cooked. Be sure to rinse quinoa before cooking as the kernels contain an outer coating of saponin, a natural insect repellent, which leaves a bitter aftertaste. Usually sold whole. Cooking time for dry-roasting grains Grains were dry roasted in a non-stick skillet over medium-high heat. Quinoa: 4 minutes Barley: 5 minutes Bulgur: 4 minutes Millet: 3 minutes Master Recipe for Grains Makes 3 cups This recipe works fine for quinoa, millet, barley and coarse-grain bulghur. You may substitute up to half of the water with chicken or vegetable stock. See chart below for cooking times. 1 cup quinoa, millet, barley or coarse-grain bulghur 6 cups water 1 teaspoon kosher salt Rinse grain in a colander. Bring the water and salt to a simmer. Add grain and reduce heat to a steady simmer. Cook for the times shown in the chart below. Pour into a sieve or fine colander and let drain for 10 minutes. Fluff with a fork and serve. Cooking times for basic grains The cooking times below are to be used with the Master Recipe for Grains above. Quinoa: 10 minutes Millet: 12 minutes Pearl barley: 45 minutes Coarse bulghur: 12 minutes, remove from heat, let sit for 5 minutes, then drain. Christopher Kimball is the founder and editor of Cook's Illustrated magazine, based in Brookline. He is the author of "The Cook's Bible," (Little Brown; New York, NY; 1996). http://www.townonline.com/swampscott/entertainment/cooking/029885_2_how_011497 _9988b5c9bc.html Formatted by Whome40@aol.com Mar 2000 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * I Got Stew, Babe Recipe By :Crazy Plates by Janet & Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups unpeeled cubed red potatoes 2 cups whole baby carrots 1 cup chopped red onions 2 tablespoon balsamic vinegar 1 tablespoon olive oil 1 clove garlic -- minced 1 1/2 teaspoon dried thyme 1 1/2 teaspoon dried rosemary 1 teaspoon dried tarragon 1/2 teaspoon salt and black pepper 1 cup sliced green beans 1/2 cup dry white wine 6 boneless skinless chicken breast halves -- cut into 1-inch cubes 3 cups low-sodium lowfat chicken broth 3 tablespoon all-purpose flour 1. Spray a large roasting pan with non-stick spray. Add potatoes, carrots, onions, vinegar, oil, garlic, 1 teaspoon thyme, 1 teaspoon rosemary, tarragon, salt, and pepper. Mix well. Roast, uncovered, at 425 degrees for 30 minutes. Stir once, halfway through cooking time. Add green beans and roast for 10 more minutes. 2. Meanwhile, pour wine into a large saucepan. Add remaining 1/2 teaspoon thyme and 1/2 teaspoon rosemary. Bring to a boil. Add chicken pieces and reduce heat to medium-high. Cook, uncovered, until chicken is cooked through, about 12 minutes. 3. Add roasted vegetables to chicken and wine. Stir in 2 1/2 cups of broth. In a small bowl, combine flour with remaining 1/2 cup broth and stir until lump free. Add flour mixture to chicken and vegetables. Cook until stew is bubbly and has thickened, about 3 minutes. Serve hot. Source: "http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blc icstew.htm" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 298 Total Fat 4.6 g. (0.5 g. sat.) Protein 31 g Carbohydrates 29.5 g Fiber 3.8 g Cholesterol 65.8 mg. Sodium 362 mg % calories from fat 15 * Exported from MasterCook * Imitation Or The Real Thing Lobster Casserole Recipe By :Cincinnati Enquirer Recipe Rehab Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups macaroni shells, twists, or bow ties -- uncooked 1/2 small onion -- chopped 2 tablespoons flour 1/8 teaspoon black pepper 1 teaspoon dry mustard 1/2 teaspoon salt 1 1/2 cups fat-free half and half 2 cups low fat sharp cheddar cheese shredded -- divided 1/4 cup sherry 3 cups lobster meat, cooked or imitation crab imitation lobster 2 tablespoons lemon juice 9 Reduced-fat Ritz crackers -- crushed Spray 12-8-inch baking dish or shallow 2-quart casserole with vegetable oil spray. Cook pasta according to directions; drain and put into prepared dish. Heat oven to 400 degrees. In medium saucepan, combine onion, flour, pepper, mustard, salt, and half-and-half. Cook over medium heat until blended and thickened. Remove from heat; stir in 1 1/2 cups shredded cheese and sherry. Stir until blended and cheese melts. Arrange cubed lobster on top of pasta shells and sprinkle with lemon juice. Pour sauce over all; sprinkle with cracker crumbs and remaining 1/2 cup cheese. Lightly spray top of casserole with vegetable oil spray. Bake at 40 degrees 20 minutes or until bubbly and browned. From Mary Curtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Impossibly Easy Turkey Ranch Pie Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups skinless boneless chicken breast halves -- cooked and diced 1 1/2 cups frozen mixed vegetables 1/2 cup Monterey jack cheese, low-fat 1/2 cup lowfat Bisquick 1 envelope dry ranch salad dressing -- (1 ounce) 1 cup milk, skim 1/2 cup egg beaters(r) 99% egg substitute 1. Heat oven to 400. Grease 9-inch pie plate. Place turkey and mixed vegetables in pie plate. Sprinkle with cheese. 2. Stir remaining ingredients until blended. Pour into pie plate. 3. Bake 33 to 38 minutes or until knife inserted in center comes out clean. Cool 5 minutes. originally posted by chickie NOTE: Low-fat changes by Vickie....will use non-fat swiss next time to reduce fat further. Use more vegetables. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : Made this for dinner last night and it was declared a definite "KEEPER". I made some low-fat changes to Chickie's original posting. This can be made with turkey too, but I had chicken breast. Just nuked the frozen chicken for 3 minutes each side, then made the pie. I have some good tasting fat-free swiss cheese I will try next time to drop the fat content even lower. Can easily use more vegetables and less cheese. I put leftovers (what little there was) in a baggie and put in the freezer for lunch. * Exported from MasterCook * Instant Cream Of Tomato Soup Recipe By :Jeanne Jones' Healthy Cooking (Rodale) Serving Size : 6 Preparation Time :0:10 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 26 ounces lowfat vegetarian pasta sauce 1 cup defatted chicken broth 6 ounces soft silken tofu -- drained chopped fresh basil -- optional Combine bottled sauce, broth and tofu in a blender or food processor and blend until creamy. (Variation: blend until tofu is crumbed so that it resembles small pasta.) Pour the mixture into a medium saucepan and warm over medium heat. Serve garnished with the fresh herb. Serve as soup. May serve as enhanced sauce for pasta, polenta, or vegetables lasagnas. Microwave: Pour mixture into a medium bowl and microwave on high power until warmed through. Description: "You need tofu, bottled sauce and broth and 10-mins max." Source: "Leni Reed, publisher, Supermarket Savvy (Newsletter)" S(Email From): "kitpath@earthlink.net" Yield: "5 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Cream Espresso Crame Caramel Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup sugar 3 tablespoons water Cooking spray 2 large eggs 1 large egg white 1/2 cup sugar 3 tablespoons Irish cream (such as Bailey's) 1 tablespoon instant espresso -- or 2 tablespoons instant coffee granules 1/8 teaspoon salt 1 can evaporated skim milk -- (12-ounce) Chopped chocolate-covered coffee beans (optional) Preheat oven to 325F. Combine 1/3 cup sugar and 3 tablespoons water in a small, heavy saucepan over medium-high heat; cook until sugar dissolves, stirring frequently. Continue cooking until golden (about 4 minutes). Immediately pour into 4 (6-ounce) ramekins or custard cups coated with cooking spray, tilting each cup quickly until caramelized sugar coats bottom of cup. Set aside. Beat eggs and egg white in a medium bowl with a whisk. Stir in 1/2 cup sugar, liqueur, espresso, salt, and milk. Divide mixture evenly among prepared custard cups. Place cups in a 9-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325 for 55 minutes or until a knife inserted in center comes out clean. Remove cups from pan. Cover and chill at least 4 hours. Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each cup; invert onto plates. Drizzle any remaining caramelized syrup over custards. Garnish with chopped coffee beans, if desired. Yield: 4 servings. Source: "http://cookinglight.com/recipefinder/recipe.asp?rid=8597" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : CALORIES 305 (15% from fat); FAT 5g (sat 2g, mono 1.6g, poly 0.4g); PROTEIN 11g; CARB 54.7g; FIBER 0g; CHOL 114mg; IRON 0.7mg; SODIUM 229mg; CALC 264mg