* Exported from MasterCook * Acorn Squash With Pepper Rice Stuffing Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 4 Preparation Time :6:00 Categories : Crockpot Eat-Lf Mailing List Rice Stuffing Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 acorn squash -- (about 1-1/2 pounds) 1/4 cup long-grain rice 1 carrot -- coarsely shredded 1 small green bell pepper -- chopped 2 cloves garlic -- minced 1 teaspoon turmeric 1/2 cup water 1/2 cup vegetable broth 1/4 cup nonfat sour cream -- for garnish 1/4 cup fresh parsley -- snipped, for garnish Cut the squash in half lengthwise and remove the seeds. Combine the rice, carrots, peppers, garlic and turmeric, and spoon the mixture into the squash cavities. Pour the water into an electric slow cooker (5 to 6 qt rectangular cooker), and add the squash halves, cavity-sides up. Pour the broth into the rice mixture in each cavity. Cook on LOW until the squash and rice are tender, 5 to 7 hours. Serve garnished with the sour cream and parsley (optional). Per serving (excludes garnish): about 136 calories, 0.4 g fat (2% of calories), 0.1 g saturated fat, 0 mg cholesterol, 34 mg sodium, 3.3 g dietary fiber (author's est) -- Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu / ELF on 3/3/97. - - - - - - - - - - - - - - - - - - - NOTES : Cook's notes: To serve this as a main dish, top each helping with shredded Cheddar cheese or chopped nuts, and allow l/2 squash per serving. (To cook 2 small squashes at once, use an electric skill simmer, instead of a slow cooker.) * Exported from MasterCook * Applesauce Graham Cracker Torte Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box graham crackers 1 jar applesauce cinnamon On a cookie sheet or in a small (8x8) pan, spread a small layer of applesauce. Place a layer of graham crackers on top of the applesauce to form a torte shape as large/small as you want. Spread another layer of applesauce on the graham crackers and continue building until the torte is as high as you wish. "Frost" the top (and sides, if you used a cookie sheet) with more applesauce; sprinkle with cinnamon and refrigerate for 1-2 hours. NOTES: I've even made a single serving of this and it doesn't need to be refrigerated for more than 15-20 minutes. It's especially good made with the cinnamon graham crackers, but a little higher calorie count. I also tried making this with chocolate grahams and sugar/fat-free pudding. Don't go there -- not good at all!!! >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe I got from another list and just love. It takes more time to describe how to make it than to actually do it, so you can fix it on a moment's notice. I don't have any nutritional counts, but other than the graham crackers, there isn't much to count!! * Exported from MasterCook * Asparagus And Tomatoes Recipe By :Home Cooking, Sept 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Asparagus 1/4 cup Chopped Onion 1 Tbsp Low Sodium Soy Sauce 1/4 Tsp Dried Oregano -- Crushed 1/8 Tsp Salt 1/8 Tsp Garlic Powder 2 Sm Tomatoes -- Cut In Wedges, Peel 1/2 cup Sliced Waterchestnuts Snap off and discard woody bases from fresh asparagus. Scrape off scales, if desired. Bias-slice into 2" pieces. In a med saucepan cook asparagus and onion, covered, in a small amount of boiling salted water for 5 - 7 min, or until just tender. Drain; return to saucepan. In custard cup stir together soy sauce, oregano, salt and garlic powder. Add to asparagus mixture and stir to coat. Stir tomatoes and waterchestnuts into asparagus mixture. Cover and cook about 1 min, or until heated through. Serve immediately. Serves 4 This was very good... I was surprised. Originally I wondered about the combination but it works quite well. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 37.2 Fat 0.3g Carb 8g Fib 1.8g Pro 1.7g Sod 195mg CFF 6.1% * Exported from MasterCook * Asparagus Pasta (Spring Butterflies) Recipe By :The National Pasta Association Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound pasta -- butterfly or bow-tie pasta 3 Tablespoons butter 2 Tablespoons onions -- finely chopped 8 Ounces asparagus -- cut in 1/2-inch -- diagonal slices 2 carrots -- peeled, cut in -- 1/4-inch diagonal slices 2 Teaspoons chopped fresh thyme 2 Cups chicken stock -- or reduced sodium canned broth 1 Package frozen peas -- (10 oz.) 1/4 Cup chopped fresh basil 1 Teaspoon salt grated Parmesan cheese Cook pasta in a large pot of boiling salted water until tender but still firm, 8 to 10 minutes. In a large frying pan, melt butter over medium heat. Add onion and cook 3 to 4 minutes, or until softened. Stir in asparagus, carrots, and thyme. Cook, stirring, 1 minute. Add stock, increase heat to medium-high, and cook until vegetables are crisp tender and stock is reduced to 1-1/4 cups, about 3 minutes. Stir in peas and basil and heat through. Season with salt and pepper. Nutrition (per serving): 298 calories Saturated fat 3 g Total Fat 6 g (17% of calories) Protein 11 g (14% of calories) Carbohydrates 51 g (68% of calories) >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potato Soup #2 Recipe By :Woman's Day, 1/7/97 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Whole Garlic Bulbs -- Medium-Sized, -- 1/4 " Cut Off Top 6 Lg Baking Potatoes -- (3 Lbs), *Note 4 1/2 cups Nonfat Vegetarian Broth -- Chicken Flavor 1/2 Tsp Freshly Ground Pepper Accompaniments: -- Optional Crumbled Cooked Turkey Bacon Shredded Lowfat Cheese Lowfat Sour Cream Minced Scallions The subtle, yet garlicky flavor belies the fact that a whole bulb of garlic is used in this sophisticated soup made with modes ingredients. Loved its rich creamy texture, achieved without a drop of cream. If you leave out accompaniments listed it will be vegetarian. *NOTE: rinsed and pierced once with a fork Heat oven to 400 deg F. Wrap whole garlic bulb tightly in foil. Put garlic and potatoes in oven. Bake garlic 45 min or until soft when squeezed. Remove and let cool. Continue baking potatoes until tender when pierced, about 15 min. Unwrap garlic and squeeze pulp from bulb into a 4 qt pot. Peel 3 of the hot potatoes, add to garlic in pot and mash until nearly smooth. Gradually stir in chicken broth and pepper until blended. Place over med heat and cook until hot, stirring occasionally. Meanwhile cut remaining potatoes (with skin) in 3/4" pieces. Stir into soup and cook until heated through. Serve with some or all accompaniments. Prep Time: 10 min Bake 1 hr 15 min Serves 6 This was quite good. According to magazine per serving (without accompaniments): Cal 131; Fat 2g; Carb 25g; Pro 4g; Sod 757mg Exchanges: 1 1/2 starch; 1/3 fat Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 107.2 Fat 0.2g Carb 23.8g Fib 2g Pro 3.5g Sod 660mg CFF 1.2% * Exported from MasterCook * Baked Spaghetti Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb spaghetti -- cooked al dente 1 can tomatoes -- crushed, undrained -- or diced tomatoes -- (with or without seasonings) 1/2 cup chopped celery -- (1/2 to 1) 1/2 cup chopped onion -- optional salt and pepper fatfree or lowfat cheese -- optional Spray large casserole or 9x13 pan with cooking spray. Mix together all ingredients except cheese and bake, uncovered, for 25-30 minutes at 350, or until top is golden brown and just slightly crunchy. If you use cheese, sprinkle on top after baking, or on individual servings. NOTES: I've just estimated ingredient amounts. I've never measured and I've made it with 1-2 lbs of pasta and with both small and large cans of tomatoes. Once you start putting it together, I'm sure you'll come up with your own variations. You can substitute any kind of "substantial" pasta for the spaghetti (angel hair, ring macaroni, etc. get too mushy, but penne, vermicelli or radiatore are fine). We like lots of ground black pepper in ours and I would like to add some green peppers, but my husband won't eat them. This makes a lot, but leftovers are good reheated or even as a cold spaghetti salad. >From: BunnyMama@aol.com (Sharon) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Mix (Ie, Bisquick) Recipe By :FF List (Diane Morrissey) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 Cups all-purpose flour -- unsifted 1/2 Cup sugar 1 Cup nonfat dry milk 1/2 Cup cornstarch 1 Tbsp baking powder 1 Tsp. baking soda 1 1/2 Tsp. salt Mix together. You will need to tightly cover and store. I would also stir before using. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Mix #2, Fat Free (Bisquick Copycat) Recipe By :Linda's Lowfat Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups white flour 4 cups wheat flour 1/2 cup bran -- (I prefer wheat germ -- but it contains more fat) 2 Tablespoons baking powder 1 Tablespoon salt 1 teaspoon baking soda 2 teaspoons cream of tartar Mix all ingredients very well. For every 2 cups mix used add 1/2 cup fat free mayo... THIS REPLACES THE USUAL SHORTENING. (You can substitute applesauce, prunes, pureed squash or whatever you prefer to replace the fat free mayo.) This recipe may be made with all wheat flour or any combination. The mix works great in any recipe calling for a commercial biscuit/baking mix. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - NOTES : I've been using this recipe for the last year or so and I find that it works very well. * Exported from MasterCook * Banana Citrus Sorbet Recipe By :Cooking Light, March 1997 Serving Size : 8 Preparation Time :0:45 Categories : Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 bananas -- ripe 1 1/2 cups sugar 1/2 cup fresh lemon juice 2 cups water 1 1/2 cups fresh orange juice Place bananas in food processor; process until smooth. Add sugar and lemon juice; process until well blended. Transfer mixture to a large bowl; add water and orange juice and stir well. Freeze in ice cream freezer according to manufacturer's instructions. Spoon into freezer-safe container; cover and freeze. >From: Joanne McAndrews Eisenman Per serving: 195 Calories; less than one gram Fat (1% calories from fat); 1g Protein; 50g Carbohydrate; 0mg Cholesterol; 3mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Fudge Marble Cake Recipe By :Duncan Hines, Treasury Of Baking Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 18 1/4 ozs cake mix -- fudge marble 4 whole egg whites -- slightly beaten 1 cup bananas -- mashed 1/2 cup water 1 tbsp olive oil Frosting: 3 1/8 ozs banana pudding mix 2 env Dream Whip(r) whipped topping mix 1 1/4 cup skim milk Preheat oven to 350. Prepare two 9" round cake pans with cooking spray and flour; set aside. To prepare batter, combine cake mix, egg whites, bananas, water, and oil. Pour into prepared pans. Bake and cool according to package directions. To prepare frosting, combine pudding mix (which is normally fat-free), whipped topping mix, and milk in a mixing bowl. Mix until light and fluffy. Fill and frost cooled cake. Refrigerate for several hours before serving. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : I made this cake using a 9 x 13" pan. It worked fine. The frosting is very good! * Exported from MasterCook * Barbecued Tofu Recipe By :Norma Scheall, TTN Trailblazer Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Main Dishes Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz Tofu -- Lowfat Garlic Powder -- to taste 1/2 cup Barbecue Sauce Press tofu. Slice into 4 1" thick slices. Sprinkle with garlic powder. Cover with barbecue sauce. Let set about 30 min. Barbecue on grill, broil or fry until lightly browned. Entered into MasterCook for you by Reggie Dwork < reggie@jeff-and-reggie.com> - - - - - - - - - - - - - - - - - - - NOTES : Cal 47.1 Fat 1.2 g Carb 4.7 g Protein 3.9 g Sodium 302 mg Dietary Fiber 0.4 g CFF 24.5% * Exported from MasterCook * Beans And Salsa On Potatoes Recipe By :Jenny Herl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large baking potatoes 3/4 cup cooked beans -- (pinto -- kidney or black work well -- this is 1/2 of a 15 oz can -- drained) 3/4 cup salsa Microwave potato until done. Meanwhile put beans and salsa in a small saucepan and heat. Serve over potato. You can top with some low or fatfree sour cream if you want. (If your salsa is a bit on the runny side, you can add a tablespoon of tomato paste to thicken it.) You can also serve this over rice, couscous, bulgar or polenta. It would probably also work stuffed into a pita if it's not too runny. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Corn Casserole Recipe By :Cooking Light Card Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons all-purpose flour 1/8 teaspoon salt 1/4 teaspoon dry mustard 1/8 teaspoon pepper 1/2 cup 1% low-fat milk 1/2 cup chopped onion 1 tablespoon vegetable oil 4 cups fresh broccoli flowerets -- coarsely chopped (one large bunch) 10 ounces frozen whole kernel corn -- thawed 1/4 cup grated Parmesan cheese 1 tablespoon fine dry breadcrumbs Combine flour, salt, dry mustard and pepper in a 2 cup glass measure. Gradually add milk, stirring well with a wire whisk. Microwave, uncovered, at High 2 minutes, stirring after every minute; set aside. Combine onion and oil in an 8" square baking dish. Microwave, uncovered at High for 1 minute. Stir in broccoli and corn. Cover with heavy duty plastic wrap and vent. Microwave at High for 5 minutes, stirring after 2 1/2 minutes. Add milk mixture; stir well. Cover; microwave at High 2-3 minutes until thoroughly heated. stir in cheese; top with bread crumbs. Microwave, uncovered, 1 minute. Let stand, uncovered, 5 minutes. Yield: 4 servings Per 1 cup serving: 151 calories, 3.9 g. fat, 5 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Soup With Red Peppers And Mushrooms Recipe By :Abby Mandel (1988) More Taste Than Time (revised) Serving Size : 5 Preparation Time :0:50 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces onion 2 ounces celery 2 teaspoons canola oil -- butter flavored 10 ounces broccoli 6 ounces red bell pepper 2 1/2 ounces mushrooms -- (5 to 6) 4 cups fat-free chicken broth -- low salt 3/4 teaspoon curry powder -- (1/2 to 1) 1 teaspoon fresh tarragon -- chopped 1/4 teaspoon pepper 2 tablespoons cream of rice -- mixed with 1/4 cup skim milk salt -- to taste Prep 15 mins | Cook 25 mins Yield: 5 cups; 85 cals per cup (17% cff / 2.2 g fat) 1. Mince the onion and celery in a food processor. 2. Heat 2 tsp oil a 4-quart pan. Add the onion and celery and cook over medium heat until soft, about 5 minutes. Add chicken broth if necessary to complete the cooking and prevent sticking. 3. Roughly chop the broccoli in the processor. Add broccoli to the pan along with the broth; bring to a boil. 4. Meanwhile, chop the red pepper and mushrooms and the tarragon. Add to the pot; along with the curry powder and pepper. Bring just to a boil, then reduce heat; cook, uncovered, until the broccoli is tender, about 15 minutes. 5. Add the cream of rice mixture; and heat to thicken; do not allow to boil. Adjust balance: salt, pepper, curry. Original recipe used a roux of flour and butter to thicken; 1 cup whipping cream. fresh tarragon. * skip the celery and use all broccoflower * A little mushroom puree soup base * A quality curry powder. Serve 2 for main course; 4 or 5 as soup course. Some may want to puree; we liked the coarse texture. "Addictive!" >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : While many soups freeze well, this one doesn't, though it can be refrigerated for several days. -- Abby * Exported from MasterCook * Broiled Halibut With Mustard Sauce Recipe By :Cooking Light Card Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Main Dishes Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1 inch thick halibut fillets -- or lean whitefish -- about 1 1/2pounds, 1-inch thick 1/3 cup orange juice 1/4 cup lemon juice 1 teaspoon dried whole basil 1 teaspoon dried tarragon -- whole 1 teaspoon curry powder 1/8 teaspoon ground red pepper Vegetable cooking spray 1 tablespoon olive oil -- divided 3 tablespoons Dijon mustard 2 tablespoons purple onions -- minced 2 tablespoons fresh parsley -- minced 1 tablespoon capers -- drained Cut each fish steak in half crosswise; discard bone. Place in large, shallow non-metal dish; set aside. Combine next 6 ingredients; pour over fish, turning to coat. Cover; marinate in refrigerator for 1 hour, turning once. Remove fish from marinade; reserve marinade. Place fish on rack, coated with cooking spray; place rack in a shallow roasting pan. Brush with 1/4 tsp. olive oil; broil 4" from heat source, 5 minutes. Turn fish, and brush with 1/4 tsp. olive oil. Broil an additional 3 minutes until fish flakes easily. Arrange on serving platter; keep warm. Combine reserved marinade, remaining 2 1/2 tsp. olive oil and mustard in saucepan. Place over Medium heat; cook until smooth, stirring with a wire whisk. Add onion, parsley and capers; reduce heat; simmer, uncovered, 2 minutes, stirring occasionally. Spoon sauce over fish. Yield; 6 servings. Per 3 oz.fish and 2 tbsp. sauce serving: 154 calories, 4.4 gr. fat, 57 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Skewered Lamb Recipe By :Cooking Light Card Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lamb -- lean and boneless 4 fresh mushrooms -- halved 4 pearl onions 1 medium green bell peppers -- seeded/in 1" pieces -- or yellow 1 tablespoon minced garlic 1/8 teaspoon salt 1/8 teaspoon pepper 1/8 teaspoon dried whole thyme 1/8 teaspoon savory -- whole, dried 1/2 teaspoon red wine Trim excess fat from lamb; cut into 1" cubes. Combine lamb and remaining ingredients in a shallow dish; stir to coat. Cover and marinate in refrigerate overnight. Thread lamb, mushrooms, onions and green pepper onto 4 metal skewers. Broil 4-6 inches from heat, 12-16 minutes or until browned, turning and basting frequently with marinade. Yield: 4 servings. Per serving: 188 calories, 6.7 g. fat, 85 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broth Appetizer Recipe By :Tina D. Bell Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Quick & Simple Ideas Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup vegetable broth -- or any broth -- One of the following: 1/2 cup mushrooms -- sliced 1 carrot -- grated 1 zucchini -- thinly sliced 1/2 cup celery -- thinly sliced 1/2 cup bean sprouts -- small amount of something similar -- One of the following: 1/2 teaspoon turmeric 1 teaspoon fresh rosemary a few leaves of cilantro 1 green onion -- sliced 1 tablespoon chives 1 slice ginger 1 clove garlic -- crushed -- or something similar Bring one cup of broth (homemade, canned, or bouillon) to a boil. While waiting, put *one* of the next ingredients in a bowl. Then pour the broth over. Then add *one* of the seasonings. Cover, and let steep while you start dinner. While dinner is cooking, eat from a bowl, with a small spoon. - - - - - - - - - - - - - - - - - - - NOTES : This has no fat, almost no calories, but the flavors, hot liquid, and fiber go a long way towards reducing your appetite. When dinner is ready, you will want and eat less. * Exported from MasterCook * Brown Vegetable Stock #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Yellow Onions -- cut in 1/4's 1 Red Onion -- cut in 1/4's 5 Carrots -- cut in chunks 3 Leeks -- cut in chunks 3 Stalks Celery -- cut in chunk 10 Milliliters Garlic -- cut in half 1 Bay leaf Preheat the oven to 450^F. Put the cut vegetables in a heavy baking pan. Roast in the oven, uncovered, stirring occasionally, for about 1 hour. Transfer the vegetables to a stockpot. Cover with 2 quarts water. Bring to a boil and simmer, covered, for 1 hour. Strain. Cool to room temperature and refrigerate for up to 4 days or freeze for up to 1 week. Makes 4 cups. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 97.8 Fat 0.5g Carb 22.7g Fib 5.2g Pro 2.7g Sod 62mg CFF 4.2% * Exported from MasterCook * Brownies #4 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package brownie mix -- chewy fudge 2 egg whites 1/3 cup nonfat plain yogurt 1 teaspoon vanilla extract 1.Preheat oven to 350 degrees. Grease bottom only of a 13x9x2-inch pan. 2.Combine brownie mix, egg whites, yogurt and vanilla extract in large bowl. Stir with spoon until well blended (batter will be stiff). Spread into pan. Bake at 350 degrees for 22 minutes or until set. Cool completely. Thicker brownies can be made in a 8 or 9 inch pan instead. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur Meatloaf Recipe By :Inland Empire / April 1997 Serving Size : 10 Preparation Time :2:00 Categories : Burgers & Loaves Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup bulgur -- soaked in 1 cup boiling water ---------- 1 cup bread crumbs -- see note 8 ounces sliced mushrooms 2 teaspoons dried thyme ---------- 1 teaspoon olive oil 1 large onion -- chopped 1 large celery stalk -- chopped 2 cloves garlic -- minced 1 tablespoon Worcestershire sauce 14 1/2 ounces canned tomatoes -- chopped and drained 1/2 cup thick salsa -- or catsup 2 eggs -- or substitute 1 pound ground turkey breast -- ground Bring one cup of water to a boil and pour in the bulgur. Stir. Turn off heat. Cover and let "cook" for 30 minutes. In a food processor fitted with metal blade, tear 2 to 3 slices of stale cracked wheat into pieces; add the mushroom slices and the measure of thyme. Process, pulsing, until coarsely chopped. Set aside. Heat olive oil in a skillet over medium heat. Add onion, celery and garlic and cook, slowly, until vegetables are softened, about 5 minutes. Turn off heat. Add Worcestershire, drained tomatoes, and thick salsa (such as picante). Let stand until "cool" to the touch. In a large bowl, beat egg and egg whites together to combine. Add turkey, the mushroom-crumb mixture, the soaked bulgur and fold in the onion-tomato mixture. Mix well. Spray a 9x13-inch cake pan. Shape the meatloaf mixture into a mound about 3 inches high and oblong. (It will slump; if the loaf sinks, reduce the baking time). Bake at 350F for 75 mins or less. Use a meat thermometer. Remove from oven and let stand 5 to 15 minutes before cutting. Serve 10 at about 172 cals (3.6 g fat / 18.3% cff) /mc3 est. Changes: The original recipe called for 1/2 cup of evaporated skim milk cooked with the tomatoes and catsup until thickened. It also used 1/2 pound lean ground beef and 1 cup shiitake mushrooms soaked in 1 cup water then chopped. Finally, it used salt. Leftovers: cube and add to soups, like minestrone. Serve with salad in pita. etc Inland Empire Magazine 1997 April: "Comfort Foods... Slimmed Down" by Linda Keagle. (Linda cites a survey on this topic by Food and Wine Magazine but does not credit the source of this and three other recipes.) >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Well, I was surprised by this one. Almost afraid to say but I should warn you: it had an unfamiliar aroma while it was baking. We were picking up on the nuttiness of the bulgur; the acidity of the tomato. Once it was cooked, the "flattened" loaf looked odd. But it tasted... Good! * Exported from MasterCook * Bunny Patch Dessert Recipe By :Just Born, Inc. Serving Size : 15 Preparation Time :0:15 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ozs pound cake cut into 10 slices 21 ozs strawberry pie filling 12 ozs Cool Whip(r) Free 1 cup coconut 3 drops green food coloring 1 cup jelly beans 4 whole Marshmallow Bunnies -- or more if desired Line bottom of 12 x 8" baking pan with cake slices. Top with strawberry pie filling and all of the whipped topping. Refrigerate 1 hour or until ready to serve. Tint coconut pale green with food coloring. Sprinkle over center of whipped topping. Decorate with jelly beans and Marshmallow Bunnies(r). >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Burritos Recipe By :B.H.&G. New Dieters Cookbook Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 10 inch flour tortilla 1 lb lean ground beef 2 cup chopped onion 2 15 oz can black beans -- drained 2 10 oz can tomatoes with green chilis 4 tsp chili powder chopped green onions Wrap tortillas in foil. Heat in a 350* oven for 10 minutes to soften. Meanwhile, for filling, cook ground beef and onion till meat is brown and onion tender. Drain. Stir in black beans, undrained tomatoes with chili peppers, and chili powder. Simmer, uncovered 5 minutes or to desired consistency. Reserve 1/2 cup filling, set aside. Spoon one-eighth of the remaining filling onto each tortilla just below center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till they meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Serve these meaty burritos with Quick-to-Fix Spanish Rice. Heat together 2 cups cooked rice, 1 cup chopped tomato, and one 4-oz can diced green chili peppers. * Exported from MasterCook * Butter Bean Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen lima beans 1 can tomatoes turkey bacon -- optional fresh corn salt and pepper 1 tablespoon sugar -- to 2T Dumplings: Bisquick(r) baking mix skim milk You cook a large package of frozen lima beans in water, adding a large can of tomatoes (I like the diced ones). The traditional recipe calls for adding a couple slices of bacon for the smoked flavor, but you could use turkey bacon just as well, as the bacon is discarded before serving, and turkey bacon could supply the smoky flavor just as well as regular. The soup doesn't need to cook any longer than it takes to cook the lima beans, and toward the end you add some cut corn--corn freshly cut off the cob is best, but frozen is okay too. This soup is seasoned with salt and pepper and a tablespoon or two of sugar. My family is from the Eastern Shore of Maryland (the peninsula on the other side of the Chesapeake Bay), and they like to use sugar to season many of their vegetables. It doesn't take much to give it the required sweetness. Anyway, season to taste as you like. (A variation that I like involves cooking "dumplings" in the soup. These are made by mixing Bisquick (low-fat would work fine) with a little (skim) milk to make a dough. Then you pinch off marble-sized pieces of the dough into the boiling soup, and cook until the dumplings are done, just a few minutes. I really love the soup with the dumplings.) >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Salad, Fat Free Recipe By :Home and Family 7/15 - 7/19 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat ricotta cheese 2 tablespoons Dijon mustard 2 tablespoons Worcestershire sauce 1 clove garlic 1 lemon -- juiced 2 anchovy fillets 1/4 cup skim milk salt and pepper 2 heads romaine lettuce homemade croutons Combine ricotta, mustard, Worcestershire, garlic, lemon juice, anchovies, salt and pepper in blender. Blend until well combined. Add non-fat milk to adjust consistency. Toss with greens and garnish. >From: Dorothy Tapping - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Meatloaf Recipe By :AHA Quick & Easy Cookbook Serving Size : 6 Preparation Time :0:55 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lean ground beef 1/2 cup onion -- chopped 1/2 cup celery -- chopped 1/2 cup bell pepper -- chopped 1/2 cup bread crumbs 2 egg whites 1 tablespoon Worcestershire sauce 1/2 teaspoon black pepper 1/2 teaspoon ground cumin 1/4 teaspoon ground red pepper Preheat oven to 350. In a large bowl, combine all ingredients. Use your hands to mix until ingredients are will combined. Shape meat mixture into a loaf and place in a shallow baking pan. Bake, uncovered, for 45 minutes or until no longer pink. Let stand 5 minutes. Drain off fat and remove loaf from pan. Pat loaf dry with paper towels and cut into 6 slices. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cake Recipe By :Victoria Mitchell Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box cake mix unsweetened Applesauce Egg whites 1 Tablespoon all-purpose flour 1.Select your favorite cake mix. 2.Prepare according to package directions with the following modifications: Add 1 tablespoon of flour to the dry mix and blend well Substitute equal amounts of applesauce for the vegetable oil Substitute an equal number of egg whites for whole eggs 3.Cool in pans(s) on rack, removing when completely cool. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramel Sauce #2 Recipe By :Cooking Light, Nov/Dec 1993, page 116 Serving Size : 20 Preparation Time :0:05 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1/4 cup water 1 tablespoon margarine 3/4 cup evaporated skimmed milk 1/2 teaspoon vanilla extract 1 Dash salt When warm, this sauce is thinner than store-bought caramel sauce. It becomes thicker when chilled, but it's still pourable and perfect over ice milk. Combine sugar and water in a medium-size heavy saucepan. Place over medium-low heat, and cook 13 minutes or until sugar dissolves. (Do not stir). Cover, increase heat to medium, and boil 1 minute. (This will dissolve any sugar crystals clinging to sides of pan). Uncover and boil an additional 10 minutes or until amber or golden. (Do not stir). Remove from heat; let stand 1 minute. Carefully add margarine, stirring until margarine melts. Gradually add milk, stirring constantly. (Caramel will harden and stick to spoon.) Place pan over medium heat, and cook 3 minutes or until caramel melts and mixture is smooth, stirring constantly. Remove from heat; stir in vanilla and salt. Pour caramel into a bowl; cover and chill. Yield: 1-1/4 cups (serving size: 1 tablespoon). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Casserole Custard, Basic Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 egg beaters(r) 99% egg substitute 1/4 cup sugar 1 teas. vanilla 1/8 teas. salt 1 1/2 cups skim milk In a 1-qt.casserole beat Egg Beaters, sugar, vanilla and salt with a wire whisk until very well blended and sugar is dissolved. Scald milk in a glass measure. Microwave at high 3 to 4 minutes. Gradually add to egg mixture, stirring well. Cover dish and microwave at low 10 to 12 Minutes. Rotate dish 1/2 turn after 7 to 8 minutes. Sprinkle top with nutmeg before serving. Makes 6 to 8 serving >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catalan Potato Lima Soup Recipe By :Moosewood Restaurant Lowfat Favorites (1996) Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped onions 2 teaspoons olive oil 4 cups potatoes -- sliced or cubed 2 cups lima beans, Fordhook, frozen -- or fresh 4 cups water -- or vegetable broth 1/4 cup chopped fresh cilantro salt and black pepper -- to taste jalapeno chile pepper -- to taste, optional 1 cup skim milk -- or buttermilk -- or 1/2 cup nonfat dry milk powder -- optional roasted red pepper -- or pimiento -- strips Saute the onions in the oil for about 5 minutes, until translucent. Add potatoes, lima beans and water or broth and bring to a boil. Add the cilantro and salt and pepper to taste; lower the heat, and simmer for 10 minutes. Puree in batches; return to the soup pot, and gently reheat, if necessary. If you prefer a creamy soup, stir the skim milk or buttermilk into the soup and gently reheat. Serve garnished with roasted red pepper or pimiento strips. PER 9-0Z SERVING: 217 calories with 8.7% cf 2.1 g fat. About 69 mg sodium. Book est. 134 calories with 12.4% cf 2.8 g fat. About 91 mg sodium. MC3 est. Suggested menu: with Quinoa Pine Nut Pilaf (24% cff), Guacamole with Roasted Corn (56.4% cff) or Seitan Fajitas (19.2% cff) along with a crisp green salad and Dark Chocolate Pudding (7% cff). "This thick, pureed soup, hearty and full flavored, is a longtime favorite at Moosewood. For this recipe, you should use only fresh or frozen lima beans; dried limas would give a very different result." -- The Moosewood Collective's Flavorful Recipes for Healthful Meals (ISBN 0-517-88494-1 paper). For a chunkier thicker soup: halve the recipe; add a slice of jalapeno (a walnut-sized piece) and add undiluted milk powder. Simmer longer: bring to a boil, then reduce heat to lowest setting. Set pot on a diffuser and simmer for 2 hrs adding up to 1/2 cup more water, as needed. Puree with immersion blender directly in the pot; puree about half the mixture. >From: PATh (phannema@wizard.ucr.edu) Lunch for 4: An alternative to cream of broccoli, make half the recipe and serve a cup with half a club sandwich. - - - - - - - - - - - - - - - - - - - NOTES : This is a hearty, satisfying soup. If you like cream of broccoli, then this will probably please as well. * Exported from MasterCook * Cheese Pie, Aunt Doris's Famous Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 2 1/2 tablespoons sugar 3 tablespoons diet margarine -- softened -- (try Butter Buds instead) 1 cup graham cracker crumbs Filling: 1/2 pound nonfat cream cheese 1/2 cup sugar 2 egg beaters(r) 99% egg substitute -- or eggs 2 teaspoons lemon juice Crust: Combine ingredients and press into 9-inch pie pan. Bake for 10 minutes at 350 degrees. Filling: Beat cream cheese until fluffy. Add sugar. Add eggs one at a time and beat well after each. Stir in lemon juice. Pour mixture into crust. Bake at 350 degrees for 20 minutes or until well set. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - NOTES : Tastes even better than your favorite cheesecake! * Exported from MasterCook * Cheese-stuffed French Toast With Strawberry Sauce Recipe By :Cooking Light, April 1995, page 94 Serving Size : 6 Preparation Time :0:15 Categories : Breads Breakfast Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 diagonally cut slices French bread -- (1-ounce) 1/4 cup sifted powdered sugar 8 ounces reduced-fat cream cheese -- (1 tub) 2 1/2 cups 1% low-fat milk 1/3 cup sugar 1/2 teaspoon vanilla extract 4 egg whites 2 eggs Vegetable cooking spray Strawberry Sauce Candied Lemon Rind INGREDIENTS FOR STRAWBERRY SAUCE 4 cups sliced strawberries 1/3 cup honey 3 tablespoons fresh lemon juice INGREDIENTS FOR CANDIED LEMON RIND 1 large lemon 1/4 cup sugar -- divided 1 tablespoon water Cut a horizontal slit through bottom crust of each slice of bread to form a pocket. Combine powdered sugar and cream cheese; stir well. Spread mixture evenly into pockets of bread. Place 6 bread slices in each of two large, shallow baking dishes; set aside. Combine milk, sugar, vanilla extract, egg whites, and eggs in a bowl; beat well with a wire whisk. Pour milk mixture evenly over bread slices. Cover and chill 1 hour or until liquid is absorbed. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Arrange half of bread slices in skillet, and cook 3 minutes. Turn bread over, and cook 3 minutes or until browned; remove from skillet. Repeat procedure with the remaining bread slices. Yield: 6 servings (serving size: 2 slices toast and 1/2 cup sauce). INSTRUCTIONS FOR STRAWBERRY SAUCE: Combine all ingredients in a bowl; stir well. Cover and let stand 1 hour. Yield: 3 cups (serving size: 1/2 cup). INSTRUCTIONS FOR CANDIED LEMON RIND Using a vegetable peeler, carefully remove rind from lemon. Cut rind into 1/8-inch-thick strips; set aside. Combine 2 tablespoons sugar and water in a 2-cup glass measure. Microwave at HIGH 1 minute; stir in rind strips. Microwave at HIGH 2 minutes, stirring every 30 seconds. Add remaining 2 tablespoons sugar, and toss well. Spread rind in a single layer on wax paper; let stand at room temperature until dry. Store in an airtight container. Yield: 1/4 cup. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Serve with Strawberry Sauce, and garnish with Candied Lemon Rind. * Exported from MasterCook * Cheesy Catfish Chowder Recipe By :Cooking Light Card Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound catfish fillets -- in bite size pieces -- farm-raised 2 1/2 cups hot water 1 fish-flavored bouillon cube vegetable cooking spray 1 1/2 cups chopped onion 1 1/2 cups potatoes -- peeled/diced 1 cup sliced celery 1/2 cup sliced carrots 2 cups skim milk 3 tablespoons cornstarch 1 tablespoon minced fresh parsley 2 tablespoons dry sherry 1/8 teaspoon white pepper 1 cup mozzarella cheese, part skim milk -- shredded/4 oz. celery leaves -- optional Rinse fillets under cold water, pat dry. Combine water and bouillon cube in a medium bowl; stir until dissolved. Coat a Dutch over with cooking spray; place over Medium heat until hot. Add onion; saute 5 minutes. Add bouillon, potatoes, celery and carrots; bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until vegetables are tender. Combine fillets, milk and next 4 ingredients in a medium bowl; add to vegetable mixture, stirring well. Return mixture to a boil, and cook, uncovered, 1 minute, stirring constantly, until mixture thickens and fish flakes easily. Remove from heat; add cheese; stir until cheese melts. Garnish with celery leaves, if desired. Yield: 8, one cup servings. Per serving; 153 calories, 3.9 g. fat, 33 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Crust Pizza Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Pizzas & Calzones Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 2 1/4 cup flour -- unbleached 1 env dry yeast 1 tsp salt 1 cup warm water -- 120 degrees 1 tsp granulated sugar 2 tsps olive oil 10 ozs string cheese sticks 1 tsp olive oil Sauce: 28 ozs crushed tomatoes 2 tbsps tomato paste 1 tsp garlic powder 1 tsp basil 1 tsp onion powder 1/4 tsp cayenne pepper Toppings: 1 cup fat-free mozzarella cheese -- shredded 1 cup fat-free cheddar cheese -- shredded 35 slices reduced fat turkey pepperoni 2 cup mushrooms -- sliced 1 lg onion sliced thin and lightly sauteed In a food processor that has been fitted with its steel blade, place 2 1/4 cups flour, yeast, and salt. Process 5 seconds, until ingredients are well mixed. In a small bowl, combine water, sugar, and 2 teaspoons oil. With the processor running, slowly pour water mixture through feeding tube. After completely mixed, if the dough is too soft, add more flour 1 tablespoon at a time until smooth ball forms. Process on "pulse" for 25 seconds to knead dough. Place dough in a bowl that has been coated with cooking spray; turn the dough. Cover with plastic wrap and allow to rise at room temperature for 40 minutes, or until doubled in size. Punch dough down, cover, and let sit for 10 minutes. Using fingertips, spread dough to cover the bottom of a 12" pizza pan that has been coated with cooking spray. Push dough up to the edge of the pan, forming a rim. If dough is too sticky, dust with flour. With a fork, prick the dough 15 times. Place cheese sticks around edge of dough about 1" in from the edge and fold dough over the cheese. Pinch dough together with fingers to seal. Brush with remaining oil. Preheat oven to 450. To prepare sauce, combine crushed tomatoes, tomato paste, garlic powder, basil, onion powder, and cayenne pepper in a saucepan. Cook over low heat for 25 minutes, or until sauce is thickened and the flavors have blended. Spread sauce evenly over a crust. Sprinkle with cheeses, pepperoni, mushrooms, and onions. Bake for 12 minutes or until crust is crisp and brown. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : The cheese in the crust worked out very well and tasted so good! * Exported from MasterCook * Cherry Chocolate Marble Cake Recipe By :Over 200 Ways To Use Your Bundt Pans Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 18 1/4 ozs cake mix -- cherry chip 3 ozs nonfat vanilla pudding -- mix 6 whole egg whites -- slightly beaten 1 cup water 3 drops red food coloring 1 tbsp olive oil 2 ozs unsweetened baking chocolate squares -- melted Glaze: 1 cup powdered sugar -- sifted 1 tsp vanilla extract 4 tbsps skim milk Preheat oven to 350. Prepare a 12-cup fluted pan with cooking spray and flour; set aside. To prepare batter, combine cake mix, pudding mix, water, egg whites, food coloring, and oil. Mix until well blended. Remove one half batter and add melted chocolate. Alternate layers of chocolate batter and pink batter evenly in prepared pan. Bake for 55 minutes. Cool in pan 15 minutes. Then, turn on serving platter to complete cooling. Meanwhile, to prepare glaze, combine sugar, vanilla extract, and milk. Mix until smooth and desired consistency. Top cooled cake with glaze. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : The marble effect is very pretty when cut into slices. Plus, it tastes very good! * Exported from MasterCook * Cherry Sorbetto Recipe By :Paradise~Manifest Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Box Cherry Gelatin -- (Jello in my house) -- (4 oz) 1 Package Cherry Flavored Drink Mix -- (Kool-Aid or Wylers for me) 2 Cups hot water 1/2 Cup cold water 1 Cup sugar -- or cane sugar 2 Tablespoons Lemon Juice 1/2 Teaspoon lemon peel -- grated Mix cherry Gelatin and Drink Mix, with lemon juice, Sugar and lemon peel. then add Hot Water, mixing well with a whisk to insure the gelatin dissolves completely and as well the sugar, since this will not be cooked. Pour into plastic 1- 1 1/2 cup Container with Lid. Freeze thoroughly, freeze until firm. spoon into mixer bowl and beat until smooth. return to freezer and freeze until firm. *scoop into dessert glasses to serve.* Makes one qt. or if you are like me, after the first freeze, scoop 4 scoops into food processor, add maraschino cherries, and sprite, mix till soupy, pour into 2 desert glasses and return to freezer for about 1 hour till solid, and then enjoy. I also make the Lemon and Watermelon flavors as well..and next week I'm trying Tropical Punch. Makes about 6 servings, but doesn't freeze well over 2 weeks. - - - - - - - - - - - - - - - - - - - NOTES : Makes a refreshing year round treat or summer dessert * Exported from MasterCook * Chewy Raspberry Streusel Bars Recipe By : Serving Size : 18 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Rice Krispies -- Kellogg's -- crushed to 1 1/4 cups 1 Cup all-purpose flour 1/4 Cup sugar 1/4 Cup margarine -- softened 6 Tablespoons light corn syrup 1 Can red raspberry filling -- (12 oz., 1 1/4 cups) Vegetable cooking spray 1. In large mixing bowl, combine Kellogg's r Rice Krispies cereal, flour, sugar,margarine, and corn syrup. Remove one cup mixture and set aside for topping. Press remaining cereal mixture evenly and firmly into bottom of 9x9x2-inch baking pan coated with cooking spray. 2. Bake at 350 deg F about 15 minutes or until light golden brown. Remove from oven and spread raspberry filling over hot crust. Sprinkle evenly with remaining cereal mixture. Return to oven and bake 20 minutes longer. Cool completely in pan on wire rack before cutting into 3x1 1/2-inch bars. Low Fat! NUTRITION FACTS: Serving Size 1 bar (44 grams), Calories 130, Fat cal 25. % DAILY VALUE: Total fat 4% (2.5g), Sat fat 3% (0.5g), Cholest 1% (5mg), Sodium 4% (105mg), Total carb 9% (27g), Fiber 3% (1g), Sugars 12g, Protein 2g, Vitamin A 6%, Vitamin C 4%, Calcium 0%, Iron 25% YIELD: 18 bars >From: "BrownleeS" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Asparagus Salad Recipe By :Cooking Light Cards Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound fresh asparagus 1 cup water 1 teaspoon chicken bouillon 2 4 ounce skinless boneless chicken breast halves 1 bay leaf 1 1/2 teaspoons minced fresh dill weed -- OR 1/2 teaspoon dried whole dillweed 1/8 teaspoon pepper 1 tablespoon lemon juice 1 tablespoon prepared mustard 1 1/2 teaspoons olive oil 1 1/2 teaspoons balsamic vinegar 2 lettuce leaves fresh dill sprigs -- optional Snap off tough end of asparagus. Remove scales with knife or vegetable peeler, if desired. Cook asparagus, covered, in a small amount of boiling water for 6-8 minutes or until crisp-tender. Drain well and cut into 2" pieces. Combine 1 cup water, bouillon, chicken and bay leaf in medium saucepan. Bring to boil. Cover, reduce heat, and simmer 15 minutes or until chicken is done. Remove chicken from broth, reserving 1 1/2 tsp. broth. Discard bay leaf. Cool chicken and cut into 1" cubes. Combine chicken, asparagus and dill in a medium bowl; set aside. Combine pepper, reserved broth, lemon juice, mustard, oil and vinegar in a small bowl; stirring with wire whisk. Pour over chicken mixture, toss well. Spoon chicken mixture evenly onto lettuce leaves and garnish with dill sprigs, if desired. Yield: 2 servings. Per serving: 198 calories, 7.2 g. fat MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Eggplant Calzones Recipe By :Cooking Light Card Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound bread dough -- frozen 1 medium eggplant -- in 1/2" slices/1 lb. -- peeled vegetable cooking spray 1 1/2 cups skinless boneless chicken breast -- (1 lb) -- cooked and chopped 1 cup Romano cheese -- freshly grated 1/4 cup chopped fresh basil 1/4 cup fresh parsley -- chopped 1/8 teaspoon salt 1/4 cup Chablis -- or other dry white wine 2 tablespoons olive oil 4 cloves garlic -- minced Thaw bread dough. Arrange eggplant in a single layer on a baking sheet coated with cooking spray. Coat surface of eggplant with cooking spray. Bake at 425 F. for 17 minutes or until lightly browned. Dice eggplant, and place in a large bowl. Add chicken and next 7 ingredients; stir well. Set aside. Divide dough into 8 equal portions. Working with 1 portion at a time (cover remaining portions to keep dough from drying out), roll each portion to 1/8" thickness. Place on a large baking sheet coated with cooking spray, and pat each portion into a 7" circle with floured fingertips. Spoon 1/2 cup chicken mixture onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Lightly coat with cooking spray. Bake at 375 F. for 18 minutes or until golden. Remove from oven, and lightly coat again with cooking spray. Serve warm. Yield: 8 servings. Per sandwich: 307 calories, 9.3 g. fat, 51 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Rice Noodles In Broth Recipe By :PASTA MONDAY TO FRIDAY, SHOW #PS6524 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon rice vinegar 1/2 teaspoon fresh ginger -- minced 1/2 teaspoon salt -- Orig: 1 teaspoon SESAME OIL 1 pound boneless skinless chicken breasts -- cut into thin julienne 8 ounces rice noodles 4 cups chicken broth 1 whole garlic clove -- crushed 1 tablespoon rice vinegar 1 teaspoon sesame oil 8 ounces Spinach -- washed and chopped -- or bok choy leaves Salt and pepper In a bowl combine the tablespoon rice vinegar, minced fresh ginger, 1/2 teaspoon salt and {teaspoon sesame oil} NOTE: NO NEED TO PUT IN. Marinate the chicken in this mixture for 30 minutes. During this time soak rice noodles in warm water to cover for 10 minutes; drain and set in colander. When you are ready to eat combine broth, garlic clove, remaining tablespoon rice vinegar and sesame oil and bring to a boil. Add soaked rice noodles and cook for 5 minutes. Remove garlic clove. Add the marinated chicken to the broth and simmer for 1 to 2 minutes or until just cooked through. Add the spinach and remove from heat when spinach is wilted. Season to taste with salt and pepper. Ladle out soup. Yield: 4 servings >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Snow Pea Pasta Recipe By :Pillsbury Co (1995) Fast and Healthy Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces vermicelli -- broken into fourths 2 teaspoons oil 1 pound skinless boneless chicken breast halves 6 ounces snow peas -- frozen, -- partially thawed 1 cup skim milk 2 teaspoons cornstarch 1 teaspoon chicken bouillon 1/2 teaspoon garlic powder 1/2 teaspoon basil -- dried 1 cup cherry tomatoes -- cut into quarters 1/4 cup grated Parmesan cheese CHICKEN: cut crosswise into 1/2-inch-wide strips In large saucepan, cook vermicelli to desired doneness as directed on package. Drain; keep warm. Meanwhile, in Dutch oven or another large saucepan heat oil over medium-high heat until hot. Add chicken and snow peas; cook until chicken is no longer pink and snow peas are completely thawed, stirring frequently. In small bowl, combine milk, cornstarch, bouillon, garlic powder and basil; blend well. Add to chicken mixture; mix well. Bring to a boil, stirring constantly. Gently stir in cherry tomatoes. Remove from heat; stir in cooked vermicelli. Serve immediately sprinkled with Parmesan cheese. Per Serving: 403 cals, 8g fat (19% cff) DIETARY EXCHANGES: 3 Starch, 3 Lean Meat This attractive pasta dish can be prepared in one pan. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Athenos Recipe By :Smart Crockery Cooking, Carol Heding Munson Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Mediterranean Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lemon -- juice only 2 cinnamon sticks 4 cloves garlic -- minced 16 ounces canned tomatoes -- cut with basil 1 bay leaf 1/8 teaspoon black pepper 1/4 cup dry sherry 1 onion -- chopped 1 pound skinless boneless chicken breasts -- (trimmed, 4 pieces) 1 teaspoon olive oil 1/4 cup crumbled feta cheese 8 ounces noodles -- broad fresh mint -- for garnish Combine the lemon juice, cinnamon, garlic, tomatoes, bay, pepper, sherry, and onions in an electric slow cooker. Brown the chicken on both sides in the oil in a nonstick skillet over medium-high heat, 2 to 4 minutes. Transfer the chicken to the cooker. Cover and cook on LOW for 8 to 10 hours. (Time based on 3-1/2 to 4 qt cooker.) Discard the bay leaf. In the last half-hour, cook the noodles separately; drain and keep warm. Serve topped with chicken. Garnish with mint (a Greek symbol of hospitality). Serve with a favorite taverna salad. Per serving: About 374 calories, 8.4 g fat (20% of calories), 2/6 g saturated fat, 119 mg cholesterol, 610 mg sodium, 3.6 g dietary fiber. Inspired by Greek cuisine, chicken is infused with cinnamon and lemon and topped with cheese. -- Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 Untried idea >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Breast With Celery Root Mash (Revised) Recipe By :Jeff Dueck (Chef) / Hanneman Serving Size : 4 Preparation Time :1:30 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound celery root -- about 4" diameter 2 small russet potatoes -- peel and cube 8 ounces broccoli florets 16 ounces chicken breast fillets -- four pieces 4 ounces mixed mushrooms -- cleaned 2 small garlic cloves -- minced optl 2 cups hot water -- reserved 1 teaspoon fresh rosemary -- or thyme salt and pepper 3 teaspoons olive oil -- or diet butter -- divided 1 tablespoon potato starch -- or flour 2 tablespoons chopped scallion -- for garnish Allow 90 minutes total; can be made in 20 if you precook celeriac and recruit helper to chop and mash. MC3 EST PER SERVING: 245 cals with 5.8 g fat / 21% cff CHICKEN: skinned boned breast halves, trimmed. We sliced each fillet in half to about 1/4" thickness. MUSHROOMS: domestic and wild (chanterelle, shiitake, oyster, porcini, etc) VEG: Reserve cooking liquid from potato and broccoli. Use as broth to thin sauce. Chop the green ONION or chive or shallot and set aside. CELERIAC / CELERY ROOT (20-25 mins)... Use vegetable brush to loosen any dirt. On a cutting board, peel the celery root (with a sturdy peeler or a sharp knife). Wash off any dirt. Cut the root into 1" pieces. Place them in a pot and cover with cold water. Add a squeeze of lemon, and a little salt. Bring the celery root to a boil, and cook until they are very tender. Drain off the water. POTATOES and BROCCOLI (7 to 10 mins)... Meanwhile, bring at about three cups of water to a boil in a sauce pan that may be fitted with a steamer. Peel and cut the potato into 1/2" cubes. Clean the broccoli and cut into 1-1/2" florets. Steam the two vegetables together, covered. MASH or puree the drained celery root, adding the cooked potatoes removed from the pot with a slotted spoon so that you reserve the liquid. Add salt and pepper, to taste. (Dueck recommends using a food processor or food mill, until smooth. We used a potato masher, salt and pepper and 1 teaspoon of diet butter.) Set aside, keep warm. MUSHROOM SAUCE (5 to 10 mins)... coarsely chop the mushrooms with the fresh rosemary in a food processor. Saute over medium heat with 1 teaspoon of diet butter along with the garlic, if using. Season to taste with pepper. Add water from the cooked vegetables, a little at a time and reduce. Repeat. Let simmer. CHICKEN (5 mins if sliced; double the time if not sliced) .. Place a grill pan (the ridged kind) on medium high heat, and spray with a little olive oil. Grill the chicken pieces, about 3 mins on the first side, and 2 on the second, until the juice runs clear from the chicken. Remove the chicken from the pan, and set aside to keep warm. Add the shallots to the pan with remaining teaspoon of butter. Stir briefly, but do not brown; warm the onion. Optional: add remaining vegetable cooking liquid to the mushroom sauce and heat. Dissolve the potato starch in some water and use to thick the sauce into a gravy. Serve: Place a scoop of the root vegetable mash on a plate; position two pieces of sliced chicken breast along side. Top chicken with mushroom gravy. Drain the broccoli and place on the plate. Sprinkle the mash and chicken with the onion. Have fresh fruit for dessert. Tip * You can wash the celery root while brushing; allow to dry before peeling with a vegetable peeler. * You may substitute dry mushrooms for fresh ones, but soak them in warm water first. The liquid can be used in the sauce if strained. * Timing: cook the celery root ahead and let sit in its hot water to continue to stew on stored heat. Alternative side dish: Swiss chard, fresh spinach or rapini. World Cuisine: Low Fat with Jeff Dueck (cd) (1996) Oasis Blue Production. Jeff is a chef For 4 Seasons Hotels, Bistro 990, and Canoe; teacher at Toronto's "Great Chefs" school. >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Delightful flavors. The aroma of peeled celeriac was "heady." A bit of a bother but do-able with two cooks. Pre-cook what you can. We halved the meat and the mushroom sauce but made all of the celery root. The left over can be pureed and used to thicken a stew's gravy; or pressed into "potato pancakes" in a few days; etc. --Warning! lots of clean up. * Exported from MasterCook * Chicken Enchiladas #3 Recipe By :Dawn Forsyth Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Boned And Skinned Chicken Breasts -- Shredded 1 Sm Picante Sauce -- *Note Low-Fat Sour Cream -- *Note Cheddar Cheese, Lowfat Tortillas Sauce: 10 Lg Red Chile Pods 4 Cloves Garlic 1/4 Tsp Cumin 1 Tsp Cilantro -- Optional 1 Sm Onion -- Chopped 1 Tbsp Oregano 1 Tsp Salt 1/8 Tsp Pepper *Note: use 50/50 mix of picante sauce and sour cream. Sauce: Boil chile pods in small sauce pan with 8-12 oz of water until soft. Place chiles, oregano, onion, garlic, salt and pepper in blender. Liquefy mixture. To thin out the mixture some, pour some of the water that the chile pods were softened in, into the mixture. After everything is blended, simmer the sauce until it thickens. Enchiladas: Mix chicken, picante/sour cream mixture, and cheddar cheese. Roll mixture in tortillas and cover with enchilada sauce and a little more cheese. Bake at 350 degrees F for 20 - 30 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken In Foil Recipe By :Southern Living Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Chicken breast -- skinned and boneless 1 large potato -- peeled and sliced 1 carrots -- cut into strips (1 -- to 2) mushrooms sliced onions any other vegetable to your liking 2 tablespoons cream of mushroom soup -- low-fat salt and pepper or other spices Spray a medium piece of aluminum foil with cooking spray. Place a chicken breast on the foil. Sprinkle with salt and pepper or any other seasoning you would prefer. We use our home made "no-salt". Then add the veggies. Top with 2 tablespoons of cream of mushroom soup. Crimp foil shut and bake for 45 minutes at 350 degrees. We do put the foil packets on a cookie sheet to catch any drippings. >From: marietta2@juno.com (Marietta J Slater) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Salad #2 (On Roll) Recipe By :Weight Watchers Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 oz. cooked chicken chopped celery onion 2 tsp. reduced-calorie mayonnaise --- 2 ounces dinner rolls -- (or use 2 slices reduced-calorie bread) -- topped with tomato slices lettuce leaves >From: Mac - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Salad #3 Recipe By :Home Cooking, April 1996 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless Boneless Chicken Breasts -- Cooked, Diced 2 Sm Diced Apples 1/4 cup Diced Celery 1/4 cup Raisins 2 Tbsp Lemon Juice 3 Tbsp Nonfat Mayonnaise -- *Note 1 Head Lettuce -- Shredded Mix chicken, apples and celery with raisins. Chill. Mix lemon juice and mayonnaise; pour over salad and toss. Line 4 salad bowls with shredded lettuce and divide salad among bowls. Serves 4 This went together very quickly and tasted very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 186.8 Fat 1.9g Carb 23g Fib 3.9g Pro 20.9g Sod 214mg CFF 8.9% * Exported from MasterCook * Chicken Scaloppine With Lemon-caper Sauce Recipe By :Light Bites Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Skinless Boneless Chicken Breasts 3 Tbsp All-Purpose Flour -- Divided 1/4 Tsp Black Pepper 1/4 Tsp Chili Powder 1/2 cup Low Sodium Chicken Broth 1 Tbsp Fresh Lemon Juice 1 Tbsp Drained Capers 1/2 Tsp Olive Oil Place chicken breasts, 1 at a time, between sheets of waxed paper. Pound to 1/4" thickness using flat side of meat mallet or rolling pin. Combine 2 T flour; pepper and chili powder on shallow plate. Dip chicken pieces in flour mixture to lightly coat both sides. Combine broth, lemon juice, remaining tablespoon flour and capers in small bowl. Spray large skillet with nonstick cooking spray; heat over med-high heat. Place chicken in hot pan in single layer; cook 1 1/2 min. Turn over; cook 1 - 1 1/2 min or until chicken is no longer pink in center. Remove chicken from pan; cover to keep warm. Repeat with remaining chicken (brush pan with 1/4 tsp oil with each new batch to prevent sticking). If cooking more than 2 batches, reduce heat to med to prevent burning chicken. Stir broth mixture and pour into skillet. Boil over med-high heat 1 - 2 min or until thickened. Serve immediately over chicken. Makes 4 servings This is *really* good!! It is also very quick and easy to put together and nice enough to serve to company. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.9 Fat 2.5g Carb 5.2g Fib 0.1g Pro 28.4g Sod 163mg CFF 14.4% * Exported from MasterCook * Chicken, Broccoli And Mushroom Tortillas Recipe By : Ladies' Home Journal 4/97 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb boneless skinless chicken breast halves -- lightly pounded salt and freshly ground pepper 2 Tablespoons olive oil -- divided 1/2 Tsp garlic -- minced 10 Ounces fresh mushrooms -- sliced -- (about 3 cups) (10 to 12) 2 1/2 Cups broccoli florets 1/4 Cup chicken broth 1 Tb soy sauce 2 Tsp fresh ginger -- grated 4 flour tortillas -- (8") 1. Sprinkle chicken with 1/2 tsp salt and 1/8 tsp pepper. Heat 1 tbs oil in large nonstick skillet over medium-high heat; add chicken and cook 4-5 minutes per side, until cooked through. Transfer to cutting board; cover and keep warm. 2. Heat remaining oil in skillet. Add garlic and cook 30 seconds. Stir in mushrooms. Sprinkle with 1/4 tsp salt and 1/8 tsp pepper; cook 1 minute. Add broccoli, chicken broth, soy sauce and ginger; cook 4-5 minutes until broccoli is tender and liquid has evaporated. 3. Cut chicken into thin strips. Divide and arrange chicken and mushroom-broccoli mixture on one half of each tortilla; roll up. Nutritional Analysis: 340 calories, 11.5 grams total fat, 1.5 grams saturated fat, 66 mg cholesterol, 1008 mg sodium, 26 grams carbohydrates, 33 grams protein. NOTES: I cut the recipe in half for two of us. I substituted Swanson's oriental broth for the chicken broth and also added chopped onions to the mushroom-broccoli mixture. >From: BunnyMama@aol.com (Sharon) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken, Dreaded Red Menace Recipe By :Jim Tarantino Serving Size : 4 Preparation Time :0:35 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 chipotle peppers -- with adobo sauce 1 tablespoon orange zest -- grated 1 cup raspberry vinegar 1 1/2 cups raspberries -- fresh or frozen 1/3 cup fresh orange juice 4 boneless skinless chicken breast halves Puree chipotles and raspberries in a food processor fitted with the plastic dough blade. Stir in the orange zest, vinegar, and orange juice. Reserve 1 cup marinade to use as a sauce for serving. Refrigerate reserved marinade until needed. Combine marinade and chicken breast halves in a small bowl or plastic bag and marinate in the refrigerator for 2-10 hours. Broil 10-15 minutes or until chicken is cooked through. Serve with cooked rice or couscous. Dried habanero chilies can be substituted for the chipotles. >From: Joanne McAndrews Eisenman Per serving: 150 Calories; 2g Fat (10% calories from fat); 21g Protein; 14g Carbohydrate; 51mg Cholesterol; 62mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : The chicken had a nice sweet and smoky flavor. I marinated it all day in the refrigerator. It wasn't as spicy as I was expecting, so I used some of the reserved marinade to add a little more heat. * Exported from MasterCook * Chicken, Unlikely Recipe By :Low-Fat Living For Real People Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast 1/3 cup nonfat plain yogurt 1/3 cup apricot preserves 1 tablespoon dijon mustard Heat oven to 350. Rinse chicken breasts in cold water, pat dry with paper towel. Place in a small, shallow nonreactive baking dish in a single layer. Combine yogurt, preserves and mustard, spread over the chicken breasts and bake uncovered for 45 minutes. Per serving: 161 calories, 3 grams fat >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Style Chicken Thighs Recipe By :AHA Quick & Healthy Cookbook Serving Size : 4 Preparation Time :0:40 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breast 2 tablespoons soy sauce, low sodium 2 tablespoons rice wine vinegar -- or cider vinegar 2 tablespoons dry sherry -- or orange juice 1 teaspoon sesame oil -- toasted 1 teaspoon honey 1/2 teaspoon garlic -- minced 1 tablespoon orange juice -- or water 1 teaspoon cornstarch Preheat oven to 375. Rinse chicken and pat dry. Arrange in a single layer in a glass baking dish. Set aside. In a small bowl, stir together soy sauce, vinegar, sherry, sesame oil, honey and garlic. Pour over chicken. Bake, uncovered, 30 minutes or until chicken is tender and no longer pink. remove chicken from baking dish and keep warm. Transfer sauce to a small saucepan In small bow., stir together orange juice and cornstarch. Add to sauce. Cook and stir over medium heat until thickened and bubbly, about 3 minutes. Cook 2 minutes more, stirring constantly. Serve chicken with sauce. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Bunny Bread Recipe By :Fleischmann's Yeast Serving Size : 10 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Holidays & Gifts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cup flour -- unbleached 1 tbsp dry yeast 3 tbsps cocoa powder 1 tsp salt 2/3 cup skim milk -- warm 2 tsps vanilla extract -- pure 1/3 cup granulated sugar 2 tablespoons diet margarine -- softened -- reduced fat 1 large egg 1/4 cup semisweet chocolate chips The next time I make these, I plan to use more chocolate chips since 1/4 cup doesn't add enough chocolate flavor. To prepare dough, combine 1 1/2 cups flour, undissolved yeast, cocoa powder, and salt in a mixing bowl; set aside. In a skillet, heat skim milk, vanilla extract, sugar, and margarine to 120-130 degrees. Gradually add to dry ingredients; beat 2 minutes at medium speed. Add egg and remaining flour. Knead dough until smooth, working in additional flour as necessary to from stiff dough.Place in a mixing bowl coated with cooking spray. Cover tightly with plastic wrap. Refrigerate 2 to 24 hours. Divide dough in half. For the body, knead chocolate chips into one half of the dough,form into ball. Place on prepared baking sheet;flatten to 5" round. For the head,form 1/3 of the remaining dough into ball; place above body. Flatten slightly; attach to body by pinching together. For nose, pinch off 1/2" ball of dough; place on head. For arms and ears, divide remaining dough into four pieces; roll each to 5" rope. Arrange two ropes across body for arms; tucking ends under body. Shape remaining ropes into ears; arrange above head; tucking ends under head. Cover; let rise in warm place 30 minutes or until doubled in size. Bake at 350 for 35 to 40 minutes or until done, tenting with foil after 15 minutes to prevent overbrowning. Remove from pan; cool on wire rack, decorate as desired. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : For decoration, place chocolate chips as eyes, and buttons, whiskers, eyelids, tie, made of cake-decorating frosting. * Exported from MasterCook * Chocolate Cheesecake #2 Recipe By :Bobbie Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 1 cup Graham cracker crumbs 1/4 cup Sugar 1/4 cup nonfat plain yogurt Filling: 24 ounces nonfat cream cheese -- softened 3/4 cup Sugar 1/2 cup cocoa 6 egg whites -- or egg sub equal to 3 eggs 2 tablespoons milk, skim 1 teaspoon Vanilla CRUST: Heat oven to 325 degrees. Mix crumbs; sugar and yogurt; press onto bottom of 9-inch springform pan. Bake 10 minutes. FILLING: Beat cream cheese, sugar and cocoa at medium speed with electric mixer until well blended. Add egg whites, one at a time, mixing well after each addition. Blend in milk and vanilla; pour over crust. Bake 30 to 35 minutes or until set. loosen cake from rim of pan; cool before removing rim of pan. Refrigerate. >From: "bobbiev" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chip Cookies #3 Recipe By :Health Magazine, Jan/Feb 1996 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pitted dates 1/2 cup water 1 teaspoon whole wheat flour 1/4 teaspoon vanilla extract 1/3 cup brown sugar 1/3 cup granulated sugar -- * see note 1 egg white 1/2 cup whole wheat flour 1/2 cup rolled oats -- * see note -- or 1 cup whole wheat flour 1/2 teaspoon baking soda 1 dash salt 1/2 cup semisweet chocolate chips 1/4 cup raisins -- optional vegetable spray * Note - I used turbinado sugar * Note - If not using rolled oats (uncooked oatmeal), use 1 cup whole wheat flour Preheat oven to 375 degrees F. Combine dates and water in a saucepan and simmer about 10 minutes until soft. Add 1 tsp whole wheat flour and mix to thicken. (Or use the date pieces from the natural food store that are coated with oat flour and skip this step.) By spoon, mash dates and mix with vanilla. Spoon date puree into a mixing bowl and cream sugars with an electric mixer. Add egg white and blend. In a separate mixing bowl, combine flours, baking soda and salt. Thoroughly mix wet and dry ingredients together by hand. Stir in chocolate chips and raisins (if using). Chill dough in the refrigerator for 10 minutes. Drop dough by teaspoonful onto cookie sheets coated with cooking spray. Bake until edges are golden brown, about 7-8 minutes. Makes 24 cookies. Per cookie: Cal 63.1 Fat 1.2g CFF 15.3% Choles 0 Carbo 13.5g Fiber 1.1g Potassium 66g >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - NOTES : These are absolutely delicious and really satisfy the craving. These cookies are also delicious with raisins added. I make the dough and freeze it, then cut off enough for two cookies and bake them when I have a craving. That helps me not binge on them. (Not that I would, of course :) I hope you enjoy these. * Exported from MasterCook * Chocolate Glaze Recipe By :Cooking Light, Jul/Aug 1995, page 104 Serving Size : 16 Preparation Time :0:05 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sifted powdered sugar 6 tablespoons unsweetened cocoa 1/4 cup skim milk 2 tablespoons margarine 1 teaspoon vanilla extract Combine sugar and cocoa in a bowl; stir. Combine milk and margarine in a 1-cup glass measure. Microwave at HIGH 1 minute. Add milk mixture and vanilla to sugar mixture; beat at low speed of a mixer until blended. Yield: 1 cup (serving size: 1 tablespoon). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe is featured with Mississippi MUD CAKE, Page 104. * Exported from MasterCook * Chocolate Oatmeal Cookies, Heavenly Recipe By :The New Dr. Cookie Cookbook Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 1/2 cup packed light brown sugar 1/2 cup sugar 1/4 cup vegetable oil 1/4 cup vanilla yogurt, lowfat 1 teaspoon vanilla extract 1 teaspoon chocolate extract 1 cup oatmeal -- quick cooking 1/2 cup Hershey's(r) cocoa 1 1/8 cups flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt Beat the egg, sugars & oil with a mixer until smooth. Add the yogurt, vanilla & chocolate extracts, oats & cocoa. Add the flour, baking powder, baking soda & salt & beat until well mixed. Let the batter sit about 10 minutes so that the oats can absorb the liquid. Drop the batter by rounded teaspoonfuls onto baking sheets that have been coated with Pam. Bake at 350F for 7-8 minutes or until the cookies are slightly puffy & no longer look wet. Cool on a wire rack. Per cookie: 48 cal, 1.5 g fat(27%), 4 mg chol, 48 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I tried these this weekend & they turned out quite good. They have a texture like a brownie & are quite chocolaty. I substituted Hershey's Dutch process cocoa for the regular so that upped the chocolate taste in them but I'm sure the regular would be fine. Coffee yogurt can be substituted for the vanilla. * Exported from MasterCook * Chocolate Oatmeal Drop Cookies, Boiled Recipe By :Mrs. Claus's Kitchen Web Site Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup butter or margarine -- (or 1 envelope (1/2 oz) Butter Buds Mix -- and 1/2 cup boiling water 2 cups sugar 1/4 cup unsweetened cocoa powder -- (Original recipe: 3 heaping TB cocoa powder) 1/2 cup skim milk 3 cups rolled oats -- (Use 3 1/2 cups if using liquid Butter Buds) 1 teaspoon vanilla extract 1 cup Rice Krispies -- (Original recipe: 1 cup pecan pieces) Spray a saucepan with nonstick cooking spray. Melt butter slowly. Add sugar, cocoa, and milk. Stir occasionally while the mixture comes to a boil. Once the mixture comes to a boil, stir and boil the mixture for 3 minutes. Remove from heat. Add vanilla extract and stir mixture. Quickly add the oatmeal (and Rice Krispies or nuts if using) and stir. Drop by spoon onto greased cookie sheet or waxed paper and allow to cool uncovered. Refrigerate cookies after 5 minutes. Amount Per Serving (with Butter Buds) Calories 83 Calories from Fat 5 Percent Total Calories From: Fat 6% Protein 7% Carb. 86% Amount Per Serving (with butter or margarine) Calories 101 Calories from Fat 28 Percent Total Calories From: Fat 27% Protein 6% Carb. 67% >From the Kitchen of Mary Katherine Wainwright >From: DaStanfill@aol.com - - - - - - - - - - - - - - - - - - -