* Exported from MasterCook * Peach Bread Recipe By :Home Cooking, Jan 1997 Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Flour 2/3 cup Sugar 2 Tsp Baking Powder 1/2 Tsp Salt 1/2 Tsp Baking Soda 1/4 Tsp Ground Cloves 1/2 cup Egg Beaters(r) 99% Egg Substitute -- *Note 2 Tbsp Icbinb-Light -- Melted,**Note 16 Oz Sliced Peaches -- Canned, Drain, Chop, Reserve Juice 1/2 cup Confectioner's Sugar 4 Tsp Peach Juice -- From The Reserved *NOTE: Original recipe used 2 regular eggs **NOTE: Original recipe used regular margarine Grease and flour a 9 x 5" pan. Preheat oven to 350 deg F. Mix first 6 ingredients; add eggs and melted margarine. Fold in chopped peaches; mix for about 2 min at med speed of electric mixer. Pour batter into pan and bake for approx 1 hr, testing for doneness. Cool completely. Make glaze by blending confectioner's sugar and 4 tsp reserved peach juice. Pour over cooled loaf. Serves 8 - 10 This was very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 252.8 Fat 1.6g Carb 55.5g Fib 1.2g Pro 4.5g Sod 348mg CFF 5.8% * Exported from MasterCook * Peach Glazed Chicken Breasts Recipe By :Fast and Healthy, Mar/April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Orange Juice 1 Tsp Cornstarch 4 Skinless Boneless Chicken Breast Halves 1/4 Tsp Salt 1/8 Tsp Pepper 1 Tsp Olive Oil 1 Clove Garlic -- Minced 1/4 cup peach preserves -- Spreadable Fruit 1 teaspoon fresh ginger root -- grated, optional -- not in original recipe 2 cups Frozen Peach Slices 1 Tsp Sugar In small bowl, combine orange juice and cornstarch; blend well. Set aside. Spray large nonstick skillet with nonstick cooking spray. Heat over med-high heat until hot. Sprinkle both sides of chicken breast halves with salt and pepper; lace in hot skillet. Cook 2 - 3 min on each side or until lightly browned. Remove chicken from skillet; cover to keep warm. Reduce heat to med. Add oil and garlic to same skillet; heat 15 seconds. DO NOT BURN. Remove skillet from heat; add cornstarch mixture and spreadable fruit. Return to skillet to heat; blend well. Return chicken to skillet; add peaches and sugar. Reduce heat; cover and simmer 14 - 18 min or until chicken is fork-tender and juices run clear. Serve sauce over chicken. Makes 4 servings. Prep Time: 30 min Ready in 45 min According to book: Cal 340; Fat 4g; Carb 47g; Fib 2g; Sugars 15g; Pro 28g; Sod 210mg; CFF 6% Dietary exchanges: 3 fruit; 4 very lean meat OR: 3 carb; 4 very lean meat Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, let me tell you ... this is probably the most wonderful tasting chicken dish I have *ever* prepared!! It is in a class by itself...fabulous!! [Reggie] I added a small slice of gingerroot, grated to Reggie;s Peach Glazed Chicken. Makes a great dish even better. [>From: Ina Bechhoefer ] Cal 280.8 Fat 2.8g Carb 43g Fib 1.8g Pro 21.4g Sod 201mg CFF 8.8% * Exported from MasterCook * Peaches And Cream Gelatin Salad Recipe By :Fat Free2, Doris Cross Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 29 oz sliced peaches -- drained (save juice) 1/2 cup fat-free cream cheese -- (4 oz) 1/3 cup fat-free sour cream 1/4 cup sugar 3 ounces gelatin powder -- peach flavored In food processor, combine 1/2 can drained peaches, cream cheese, sour cream, and sugar. Blend until smooth. Add water to juice to make 1 cup and heat over medium heat until almost boiling. Remove from heat and add gelatin. Stir until dissolved. Cool slightly and combine with cream cheese mixture. Add remaining peaches (I cut into bite size pieces) and pour into dish and chill until set. Serves 6; calories 113; grams fat per serving 0 Source: >From: nsheltrw@metro.mccneb.edu (Norris Sheltraw) - - - - - - - - - - - - - - - - - - - NOTES : Another great recipe from the "Keeper" file. This is Zero fat, and tastes so good that no one knows it is fat free unless you tell them, then they won't believe you. In fact, if you make this with the fatty cheese and sour cream, it won't taste nearly as good. I have tried this with other fruits like apricots, pears, oranges, and it is always wonderful. For quickie desserts with less fuss, I add the cream cheese and sour cream and fluff up in the blender and let set. * Exported from MasterCook * Phyllo Chicken Potpie Recipe By :Tyson Serving Size : 6 Preparation Time :0:40 Categories : Casseroles Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Whole Chicken Breast Halves Without Skin -- Cut In 1/2" Pieces 1 Large Baking Potatoes -- 1/4-Inch Dice 1 Small Onion -- Sliced Thin 2 Medium Carrot -- 1/4-Inch Dice 14 1/2 Ounces Chicken Broth -- Defatted 1/2 Teaspoon Poultry Seasoning 1/2 Teaspoon Salt 1/8 Teaspoon Pepper 1/4 Cup Flour 1/2 Cup Fat-Free Sour Cream 6 Sheets Phyllo Dough -- Thawed 2 Tablespoons Butter -- Melted --Spray large nonstick skillet with Pam, add chicken and onion and cook over medium heat for 5-7 minutes, stirring frequently, until chicken is no longer pink. --Add potatoes, carrots, 1/2 cup chicken broth, and seasonings. Bring to a boil. Cover and cook over medium-low heat for 5-6 minutes or until veggies are tender. --Blend flour into remaining broth and pour into veggies, stirring to blend. Cook and stir for 1-2 minutes, or until thickened. Remove from heat and allow to cool. --On work surface, layer phyllo sheets, brushing between layers with margarine, reserving a small amount for finished pie. --Fit phyllo layers into a spray-coated 2 quart, deep casserole. --Fill with chicken mixture. --Fold edges of phyllo over filling; brush with remaining butter. --Bake at 375 for 35-40 minutes or until golden brown and filling bubbles. >From: "jova@ix.netcom.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pickled Fish (Paksiw) Recipe By :Philippine Cooking in America, Marilyn Donato Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds smelt -- dressed 1/3 cup. vinegar 1/2 tsp. fresh ginger -- sliced -- or 1/4 tsp. powdered 1 tsp. salt 1/3 cup. water Combine all ingredients in a covered pot. Boil 5 minutes, uncover and cook 3 minutes more or until half of broth has evaporated. Serve hot or cold. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : Delicious if you like that tangy vinegar taste. * Exported from MasterCook * Pickled Fish With Coconut Milk Recipe By :Philippine Cooking in America, Marilyn Donato Serving Size : 3 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. smelt -- dressed 1/4 tsp. salt 1/4 cup. vinegar 1/2 tsp. turmeric -- optional 3/4 cup coconut milk -- thick -- Note: Use Lowfat coconut milk Marinate fish in vinegar, salt and turmeric for at least 1 hour. Bring to a boil and simmer covered for 5 minutes. Add coconut milk and simmer 5 minutes more. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : Delicious if you like that tangy vinegar taste. * Exported from MasterCook * Pie Crust #4 Recipe By :Butters Busters Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 3/4 teaspoon salt -- or lite salt, opt. 4 tablespoons diet margarine -- Promise Fat-Free 2 tablespoons cold water -- (2 to 3) Mix together all the ingredients. Stir with a fork until thoroughly mixed. Do not over-work the dough. Shape this mixture into a ball and place it between two pieces of wax paper that have been dusted with flour. Roll the pastry into a circle large enough to fit in a 9-inch pie pan. Spray pan with a non-fat cooking spray. Arrange crust in pan. Cut off the edges that hang over. Fill with custard mixture. Work foil over edges while baking so the crust won't get overbrown. Remove foil for the last five minutes. >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Sorbet Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pineapple -- (3 1/2 pound) 1/4 cup sugar -- (1/4 to 1/3) Lemon juice Peel, core and dice pineapple. In a food processor combine pineapple with 1/4 cup sugar and lemon juice and process until smooth. (This may need to be done in batches.) Add more sugar if necessary. Transfer mixture to ice cube trays or metal shallow baking pan, cover with plastic and freeze until almost frozen. In processor add frozen pineapple and process, in batches, until smooth. Transfer to plastic container and freeze, covered, until solid. (try serving in a wine or dessert dish, scooped out with a melon baller) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Upside Down Cake #2 Recipe By :Karo pamphlet Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- no-stick cooking spray 1/3 cup brown sugar -- packed 2 tablespoon light corn syrup -- (Karo) 1 tablespoon lemon juice 7 pineapple rings in juice -- canned, well-drained 7 maraschino cherries 1 cup flour 1/4 cup cornstarch 1 1/2 tsp baking powder 1/2 tsp salt 1 cup sugar 2/3 cup skim milk 2 egg whites 1/3 cup light corn syrup -- (Karo) 1 tsp vanilla Spray 9-inch cake pan with cooking spray. Add brown sugar, corn syrup, and lemon juice. Stir to combine. Place in 350 degree oven for three minutes. Remove from oven and arrange pineapple rings and cherries in pan; set aside. In large bowl, combine flour, corn starch, baking powder and salt. In a medium bowl, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla. Stir until blended. Gradually add to flour mixture, stirring until smooth. Pour into pan. Bake in 350 degree oven 35 to 40 minutes or until toothpick inserted in center comes out clean. Immediately loosen edge of cake with spatula and invert onto serving plate. Remove pan. 12 servings; 200 cal; 2g protein; 47g carbo; 0mg cholesterol; 160mg sodium >From: nsheltrw@metro.mccneb.edu (Norris Sheltraw) - - - - - - - - - - - - - - - - - - - NOTES : Sometimes you just gotta have something sweet and sinful, but that usually means loaded with fat! I came across this, and it is wonderful. No one who tried it could tell it was F/F. A snap to make too. This one is in the "Keeper" file. * Exported from MasterCook * Pizza Dough #6 (From Frozen Bread Dough) Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb Frozen Bread Dough -- * see note 1 tsp olive oil 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. Brush with oil. Follow directions according to pizza sauce recipe. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : Let dough thaw at room temperature about 1 1/2 hours. * Exported from MasterCook * Pizza Dough Variations Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cheese Dough: 3/4 cup fat-free mozzarella cheese -- shredded Cornmeal Dough: 1 cup cornmeal Crushed Red Pepper Dough: 1 1/2 tsps crushed red pepper Garlic Dough: 2 tbsps garlic -- minced Herb Dough: 1 tsp basil 1 tsp oregano To create tasty dough variations, just follow the directions for traditional pizza dough and add these extra ingredients as suggested: Cheese Dough: Add cheese while kneading dough. Cornmeal Dough: Replace 1 cup flour for cornmeal. Crushed Red Pepper Dough: Add crushed red pepper to flour and salt mixture. Garlic Dough: Add minced garlic to flour and salt mixture. Herb Dough: Add basil and oregano to flour and salt mixture. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pizza Sauce #3, No Time Homemade Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ozs tomato sauce 1 tsp oregano 1/2 tsp basil 1/2 tsp granulated sugar 1/4 tsp garlic powder 1/4 tsp onion powder 4 tsps tomato paste In a medium bowl, combine tomato sauce, oregano, basil, sugar, garlic powder, onion powder, and tomato paste. Mix until well blended. Spread sauce evenly over a pizza dough or crust as directed in pizza recipe. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This doubles and freezes nicely. Yields: 2 cups. * Exported from MasterCook * Poblano Chili, Jay's Mondo Recipe By :Jay Solomon, Vegetarian Soup Cuisine (1996) Serving Size : 5 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 large yellow onion -- diced 1 red bell pepper -- seeded and diced 1 large celery stalk -- chopped 2 cloves garlic -- minced 2 poblano peppers -- roasted (2-3) 28 ounces stewed tomatoes -- canned 15 ounces cooked red kidney beans -- or black beans -- drained 1 cup water 2 tablespoons tomato paste 1 tablespoon chili powder 2 teaspoons dried oregano 1 1/2 teaspoons ground cumin 1/2 teaspoon salt Heat oil in large saucepan. Add onion, bell pepper, celery and garlic; saute until vegetables are tender, 5 to 7 minutes. Stir in poblanos, stewed tomatoes, beans, water, tomato paste and seasonings. Cook uncovered over low heat, stirring occasionally, 25 to 30 minutes. Set aside 5 to 10 minutes before serving. Ladle chili into bowls and serve with warm cornbread if desired. Makes 4 to 6 servings. Per Serving: 232 Cal.; 10g Prot.; 5g Fat; 42g Carb.; 0 Chol.; 1,185mg Sod.; 12g Fiber. Vegan (19.4% cff) TO ROAST A PEPPER, trim, wash, seed and flatten pepper onto a baking sheet or piece of aluminum foil. Place under broiler until pepper is completely charred. Place blackened pepper in a small paper bag, seal and set aside 15 minutes. Remove from bag. Peel off charred skin with fingers. PANTRY: If poblanos are not available, substitute Anaheim or New Mexico green chilies. In a real pinch, canned green chilies can be used, but do not substitute fresh green bell pepper. VARIATION: This richly flavored chili is excellent served over macaroni or spaghetti. On-Line at http://www.vegetariantimes.com/ >From: PatH (phannema@wizard.ucr.edu) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork Chops With Honey And Garlic Recipe By :AHA Quick & Easy Cookbook Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 pound pork center loin chops 1/4 cup honey 1/4 cup lemon juice 2 tablespoons soy sauce, low sodium 1/2 teaspoon garlic -- minced Spray a large skillet with vegetable oil. Place over medium high heat. Add pork chops to hot skillet and brown for 1 minute on each side. Reduce heat to medium and cook about 8 minutes; turn and cook 5 minutes more or until done. Meanwhile, in a small bowl, stir together remaining ingredients. Set aside. Remove chops from skillet when they are done. Keep warm. Add honey mixture to skillet. Cook 3 minutes, stirring occasionally. Pour over pork chops. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin N Spice Mini Fluted Tube Cakes Recipe By :Libby's Favorite Pumpkin Recipes Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ozs reduced fat yellow cake mix 2 tsps cinnamon 1 cup pumpkin pie mix 1 tbsp olive oil 6 whole egg whites -- slightly beaten 1/4 cup fat-free sour cream 2 tsps brown sugar Preheat oven to 350. Prepare 12 mini fluted tube pans with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, cinnamon, pumpkin pie mix, oil, and egg whites. Mix until moistened. Fill prepared pans approximately 1/2 full. Spread evenly with spatula. Gently tap pan on counter to remove air bubbles. Bake for 25 minutes. Meanwhile, combine sour cream and brown sugar. Mix until well blended. Fill center of each cooled cake with 1 tablespoon mixture. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : These turned out very well. Instead of using the sour cream and brown sugar for topping, I used fat-free white frosting which tastes better to me. * Exported from MasterCook * Raspberry Almond Coffeecake Recipe By :Cooking Light - April 1997 Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh raspberries 3 tbsp brown sugar 1 cup all-purpose flour 1/3 cup sugar 1/2 tsp baking powder 1/4 tsp baking soda 1/8 tsp salt 1/2 cup plain low-fat yogurt 2 tbsp stick margarine -- melted 1 tsp vanilla 1 lg egg cooking spray 1 tbsp sliced almonds 1/4 cup sifted powdered sugar 1 tbsp skim milk 1/4 tsp vanilla Preheat oven to 350. Combine raspberries and brown sugar in a bowl. Set aside. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Combine yogurt, margarine, 1 tsp vanilla, and egg in small bowl; stir well. Add to flour mixture, stirring just until moist. Spoon two-thirds of batter into an 8-inch round cake pan coated with cooking spray; spread evenly. Top with raspberry mixture. Spoon remaining batter over raspberry mixture; top with almonds. Bake at 350 for 40 minutes or until a wooden pick inserted in the center comes out clean. Let cool 10 minutes on a wire rack. Combine powdered sugar, milk and 1/4 tsp vanilla; stir well. Drizzle over cake. Serve warm or at room temperature. MC Formatted by taillon@access.mountain.net - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 176 - 23%ff Fat - 4.5g Carb - 30.4g Fiber - 1.7g * Exported from MasterCook * Raspberry Sauce #3 Recipe By :Home Cooking, May 1995 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Oz Raspberries, Frozen 1 1/2 Tsp Cornstarch 1 Tbsp Sugar 1 Tbsp Cold Water Thaw frozen berries; press through sieve. Mix cornstarch and sugar with 1 T cold water; add 1 C raspberry juice. Cook, stirring constantly, until sauce is smooth and thickened. Reduce heat and simmer 10 min longer. Chill. Makes 1 C sauce. You can use this over the top of a cake, ice cream, pancakes or waffles. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Popovers Recipe By :The Gourmet Gazelle Cookbook: Baked Goods Serving Size : 6 Preparation Time :0:40 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil spray -- for popover pans 1 cup flour 1 cup skim milk 1 egg 2 egg whites 1 tablespoon unsalted butter -- melted 1/4 teaspoon salt 1/4 teaspoon red pepper flakes -- to taste Preheat oven to 425F. Spray or oil 6 popover pans (or extra large muffin tins) Combine all ingredients in food processor fitted with the steel blade and blend until smooth. Place the popover pans in the center of the oven to preheat for 3 minutes. Divide the batter into the preheated popover pans and place in the center of the oven for 30 to 35 minutes or until puffy and golden brown. Serve immediately. AUTHOR's: While the barter can be prepared up to two days in advance and refrigerated, tightly covered, the popovers must be baked at the last minute, and they deflate rather quickly. Herbs or a few tablespoons of freshly grated Parmesan cheese can be substituted for the red pepper (flakes or crushed/cracked variety). PATs Pantry: NO! egg substitute produces heavier, tougher pops! YES! Land-o-lakes diet whipped butter. The Gourmet Gazelle Cookbook: Baked Goods Ellen Brown (1991-PB) Bantam Books gazelle.mcf - Hanneman / ELF 3/10/97 PER POPOVER: 126 cals (52 mg chol; 3 g fat (21.5% cff); 140 mg sodium) >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Popovers are actually more air than batter, and this old-fashioned American treat, when seasoned with fiery red pepper, needs no embellishment. * Exported from MasterCook * Ribollita Recipe By :Vegetarian Times, 11/96 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 1 Med Yellow Onion -- Diced 1 Med Zucchini -- Diced 1 cup Shredded Cabbage -- Green Or Red 2 Cloves Garlic -- Minced 7 cup Water -- Or Veggie Stock 2 cup Diced White Potatoes -- Peeled, Optional 1 1/2 Tbsp Dried Parsley 1 Tbsp Dried Oregano 1 1/2 Tsp Dried Basil 1/2 Tsp Salt 1/2 Tsp Pepper 28 Oz Whole Tomatoes -- Canned, With Liquid 1/4 Lb Green Beans -- Fresh, Cut In 1" Pcs 1 Lb Italian Bread -- Or Pumpernickel, -- 1-Day-Old, Torn Into -- Bite-Sized Pcs NOTE: Original recipe called for 1 C grated Parmesan cheese, optional In large saucepan or Dutch oven, heat oil over medium-high heat. Add onion, zucchini, cabbage and garlic; cook, stirring for 5 - 7 minutes. Stir in water or stock, potatoes, parsley, oregano, basil, salt and pepper; cook for 10 minutes over medium heat. Add tomatoes and liquid; cook about 30 minutes over medium-low heat, stirring occasionally. Stir in green beans; cook until tender, about 5 minutes. Remove from heat; cool to room temperature. Cover and refrigerate for 4 hours or overnight. To reheat, bring soup to simmer. Cook over medium heat for 10 - 15 minutes. Place torn bread into bottom of each soup bowl. Ladle hot soup over bread; pack bread down with back of spoon. Let soup sit a few minutes to allow bread to soak up flavors. Pass cheese if using at table. Makes 10 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 172.6 Fat 3.3g Carbs 31.1 Fib 3.4g Pro 5.5g Sod 388mg CFF 17% * Exported from MasterCook * Risotto With Asparagus Recipe By :The Meatless Gourmet Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups vegetable broth 2 teaspoons olive oil 1/2 cup onions -- finely chopped 1/2 cup carrots -- coarsely shredded 2 cloves garlic -- finely minced 1 1/2 cups arborio rice -- uncooked 1/2 cup dry white wine 1/2 pound fresh asparagus -- cut diagonally into -- 1/2" pieces 2 plum tomatoes -- (large) chopped 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1/4 teaspoon dried thyme 1 1/2 tablespoons grated Parmesan cheese freshly ground black pepper Bring the broth to a simmer in a medium saucepan over medium heat. Reduce heat to low and keep broth warm. Heat oil in a large nonstick skillet over medium heat. Add onion, carrots and garlic. Cook, stirring frequently, 3-4 minutes until onion is tender. Add rice. Cook and stir 1 minute. Add the wine and cook until most of it is evaporated. Then add 1/2 cup of broth and continue cooking, stirring constantly, until the rice has absorbed the liquid. Add another 1/2 cup of broth, along with the asparagus, tomatoes and herbs. Stir until broth is absorbed. Nutrition (per serving): 226 calories Saturated fat 0 g Total Fat 2 g (8% of calories) Protein 5 g (9% of calories) Carbohydrates 44 g (78% of calories) >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Butternut Squash Soup Recipe By :BILL BOGGS CORNER TABLE, SHOW #CT1A02 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 butternut squash 4 ounces maple syrup Salt Pepper Cinnamon 1 tablespoon canola oil 1 medium white onions -- medium dice 1 leek -- white part only, -- medium dice 3 cloves garlic -- sliced 2 sweet potatoes -- peeled and diced 1 sprig thyme 1 cup sherry 1 1/2 quarts water 1/4 teaspoon nutmeg 1/2 teaspoon cinnamon Salt White pepper 2 cups soy milk Roasted squash: Split squash in half lengthwise, remove seeds, brush with maple syrup and sprinkle with a little salt, pepper and cinnamon. Roast covered for 1 hour at 375 degrees or until soft. Soup: Heat canola oil, add onion, leek and garlic and saute for 5 to 7 minutes until onion is translucent. Add sweet potatoes and thyme and stir. Add the roasted squash meat (not skin) and stir. Add wine, water, nutmeg and cinnamon. Season with salt and pepper. Bring to a boil. Reduce heat and simmer for 20 to 25 minutes until vegetables are soft. Puree in food processor until smooth. Put soup back into pot and whisk in soy milk and remaining maple syrup. Pour into serving bowls and garnish with toasted pumpkin seeds and chopped parsley. Yield: 4 to 6 servings BILL BOGGS CORNER TABLE, SHOW #CT1A02, WITH GUEST KATHY KINNEY ("Mimi" on the Drew Carey Show) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Mushrooms Recipe By :Woman's Day, 4/22/97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil -- *Note 1 1/2 Tbsp Nonfat Veg Chicken Broth, Low Sod -- (I Added),**Note 1 1/2 Lb Fresh Mushrooms Used Shiitake, Oyster And Cremini 1/2 Tsp Minced Garlic 1/4 Tsp Salt *NOTE: Original recipe used 1 1/2 T olive oil...doesn't need that much as they will produce their own liquid. **NOTE: I added the nonfat vegetarian chicken broth to the recipe. Use any combination but remember to remove and discard stems if you include shiitakes. Heat oil in large deep skillet. Add mushrooms and chicken broth and cook over med heat, stirring occasionally, until tender (mushrooms will release their liquid), 4 - 6 min. Increase the heat to medium-high, add garlic and salt and cook 2 - 3 min longer, stirring occasionally, until liquid evaporates and mushrooms are light golden. Prep Time: 10 min Cook Time: 9 min Serves 4 Per Serving according to original recipe: Cal 88; Fat 6g; Carb 8g; Pro 4g; Sod 142mg Exchanges: 1 1/2 vegetable, 1 fat This was extremely good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 52 Fat 1.8g Carb 7.8g Fib 2g Pro 3.8g Sod 146mg CFF 25.7% * Exported from MasterCook * Savory Sweet Potato Sticks Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Snacks Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Medium sweet potatoes -- (about 1 1/1 pounds) 3 Cups Rice Krispies -- Kellogg's -- crushed to 3/4 cup 1/2 Teaspoon garlic salt 1/4 Teaspoon onion salt 1/8 Teaspoon cayenne pepper 1/2 Cup all-purpose flour 2 egg whites 2 Tablespoons water Salsa -- (optional) Vegetable Cooking Spray 1. Wash potatoes and cut lengthwise into 1/2-inch slices. Cut slices into 1/2-inch strips. Set Aside. 2. In shallow pan or plate, combine Kellogg's r Rice Krispies cereal and spices. Set aside. Place flour in second shallow pan or plate. Set aside. Beat together egg whites and water. Set aside. Coat potatoes with flour, shaking off excess. Dip coated potatoes in egg mixture, then with cereal mixture. Place in single layer on foil-lined baking sheet coated with cooking spray. 3.Bake at 400 deg F about 30 minutes or until lightly browned. Serve hot with salsa, if desired. FAT FREE! CHOLESTEROL FREE! LOW SODIUM! NUTRITION FACTS: Serving Size 3 potato sticks (40 grams) Calories 60, Fat Cal 0. % DAILY VALUE: Total Fat 0% (0g), Sat. fat 0% (0g), Cholest 0% (0g), Sodium 5% (115mg), Total carb 5% (14g), Fiber 4% (1g), Sugars 2g, Protein 2g, Vitamin A 50%, Vitamin C15%, Calcium 0%, Iron 4% YIELD: 15 servings >From: "BrownleeS" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seared Scallops In Green Pea Sauce With Carrots Recipe By :Jacques Pepin: Simple and Healthy Cooking (1994 Rodale) Serving Size : 2 Preparation Time :0:25 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound sea scallops 1 teaspoon virgin olive oil 1/4 teaspoon dried thyme lemon peel -- minced 8 ounces fresh carrots 1/2 cup water -- seasoned with 1 pinch sugar 1/2 teaspoon garlic salt with parsley 1 pinch pepper 2/3 cup peas -- fresh or thawed -- petite 1 cup water 1/4 teaspoon lowfat cilantro pesto -- or equivalent 1 teaspoon lowfat butter such as Land-o-Lakes thyme lemon wedges SCALLOPS: Rinse in cold water and clean: remove the beards and any sinews. Drain well; dry on paper towels. Transfer to a small bowl. Drizzle with olive oil, thyme and a pinch or two of minced lemon peel only (do not moisten). Turn/toss to coat. Set aside. CARROTS: peel and cut into uniform pieces, about 2 inchs long, or use baby carrots. Place the carrots in seasoned water in a sauce pan; bring to a boil and boil for 5 to 6 minutes, until carrots are cooked and water is orange and reduced. Turn off heat but do not remove. PEAS: boil in 1 cup of water until done, about 3 to 4 minutes. Strain, reserving liquid. Puree the peas with a tablespoon or two of the reserved water. Continue to puree, incorporating more liquid until the sauce has the desired consistency (usually no more than 1/2 cup of liquid). Season with the cilantro pesto and butter. Taste and add salt sparingly. Keep warm. SCALLOPS: When cooking the scallops, be sure to use a large enough pan (or two); scallops won't sear properly if they are crowded into one pan. Heat a nonstick skillet over high heat until very hot. Add scallops in a single uncrowded layer and cook them for about 3 minutes on the first side; turn and sear the other side (about 2 mins). Cover and caramelize for 1 to 1-1/2 minutes. To serve on heated plates: puddle and spread a circle of pea sauce from the center toward one side. Arrange the scallops on top. Arrange the carrots along the side. Sprinkle with chopped thyme and serve with a lemon wedge or two. PER SERVING: about 270 cals, 20.5% cff (6.1 gms fat). Sodium, about 369 mg., can be reduced. CooksNotes: Scallops are sweet enough that we can caramelize them; just don't over do it. These times are based on large individual sea scallops. Sear just to brown. If need be, on the second side. Turn the heat off, and cover, finishing the cooking on stored heat. Pantry: Nova makes a cilantro-walnut pesto with parsley and broth. Be stingy with fresh thyme, if you substitute. Use the oven to heat the dishes and keep components warm (about 325F). Accompaniment: Mashed potato made with 1medium-small potato per person. Boil; when done, drain well. Mash and whip with carrot broth and a 1/8 tsp of optional olive oil. The color seemed right and it helps get all the pea sauce. time prep scallops and potato; boil potato; peas; carrots; puree peas; sear scallops; mash taters. >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Four pans and 3 lids, 3 bowls, 2 sieves, cutting board, chef's knife, "Boat Motor" and as Bob puts it, "40 miscellaneous implements" later... This was an elaborate meal for a special occasion! Fresh presentation. Pleasant after taste. Far too much cleanup.-- Hanneman [97: two4lite entrees .mcf] * Exported from MasterCook * Shrimp And Scallops Stroganoff Recipe By :Adapted from Good Housekeeping 3/95 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb large shrimp -- peeled and deveined 1 lb sea scallops -- washed 1/2 lb mushrooms 1 tbsp butter 1 1/4 tbsps dry sherry 1 1/4 tbsps flour 1 dash pepper 1/2 tsp chicken bouillon 2/3 cup fat-free sour cream 1 1/4 tsps chopped parsley -- for garnish Pat seafood dry. Slice mushrooms. In large non-stick skillet, heat 1 tbsp butter and cook shrimp, stirring frequently, until shrimp are opaque, about 5 minutes. With slotted spoon remove shrimp to bowl. In drippings in skillet, cook scallops, stirring frequently, until opaque, about 5 minutes. With slotted spoon remove scallops to bowl with shrimp. In same skillet add mushrooms and sherry to broth, stirring frequently until mushrooms are tender. In cup, stir flour, pepper, bouillon and 1/2 c water until blended. Stir into mushrooms and cook, stirring constantly until sauce boils and thickened slightly. Reduce heat to low; stir in sour cream until blended. Return seafood to skillet and cook over low heat until heated through (do not boil). >From: - - - - - - - - - - - - - - - - - - - NOTES : Serve with rice. * Exported from MasterCook * Smoky Pinto Bean And Potato Soup Recipe By :Smart Crockery Cooking, Carol Heding Munson Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped 2 medium red potatoes -- cut into l/2" cubes 2 carrots -- thinly sliced 1 celery stalk -- thinly sliced 14 ounces canned pinto beans -- rinsed and drained 28 ounces fat-free beef broth 2 cloves garlic -- chopped 1/2 teaspoon cumin seed 1/4 teaspoon black pepper 1 teaspoon liquid smoke flavoring -- Mesquite 1 tablespoon white wine vinegar 1/4 pound smoked sausage -- chopped, optional Combine the onions, potatoes, carrots, celery, beans, optional sausage, and broth in an electric slow cooker. Stir in the cumin, pepper, smoke flavoring, and vinegar. Cover and cook on HIGH until the vegetables are tender. Cooking time: 3-l/2 to 5 hours; based on a 3-1/2 to 4 qt cooker. Per serving excluding optional ingredients: About 137 calories, 1.7 g fat (11% cff), 0.3 g saturated fat, O mg cholesterol, 236 mg sodium, 4.2 g dietary fiber, author's estimate. "Cumin and mesquite, potatoes and beans!" -- Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sour Cream Pound Cake #2 Recipe By :Cooking Light, April 1997 Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups sugar 3/4 cup stick margarine -- softened 1 1/3 cups egg substitute 1 1/2 cups lowfat sour cream 1 teaspoon baking soda 4 1/2 cups sifted cake flour 1/4 teaspoon salt 2 teaspoons vanilla cooking spray Preheat oven to 325. Beat sugar and margarine at medium speed of a mixer until well blended (about 5 minutes). Gradually add egg substitute, beating well. Combine sour cream and baking soda. Stir well; set aside. Combine flour and salt. Add flour mixture to creamed mixture alternately with sour cream mixture, beginning and ending with flour mixture. Stir in vanilla. Pour batter into a 10-inch tube pan coated with cooking spray. Bake at 325 for 1 hour and 35 minutes or until a wooden pick inserted in the center comes out clean. Cool in pan 10 minutes; remove from pan. Let cool completely on a wire rack. MC Formatting by taillon@access.mountain.net - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 250 - 28%ff Fat - 7.7g Carb - 41.9g Fiber - 0g * Exported from MasterCook * Spanish Rice With Green Beans And Peas Recipe By :James McNair's Beans & Grains (1997) Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1 large onion 2 large red and green bell peppers 2 ounces chorizo -- optional 1/2 cup sun dried tomato pieces -- see detail 1 cup hot water fresh orange juice -- as directed 1 tablespoon minced garlic -- or less to taste 1 teaspoon virgin olive oil -- fruity 2 cups short-grain rice -- white and/or brown 3 cups low sodium chicken broth -- fat free 1/4 cup chopped parsley -- and/or cilantro 1 tablespoon tomato paste 1 teaspoon paprika -- sweet or spicy 1/2 teaspoon saffron threads -- optional salt and pepper -- to taste 2 cups peas -- frozen or fresh 1 pound green beans, petite -- frozen olives -- optional shredded fresh orange zest (threads) -- for garnish Cooks note: This rice is sauted on the stove top and transfer to an oven-proof, shallow baking dish. 375F. -(Or use a small paella pan; it goes from stove top to oven.) - ONION: slice vertically into thin wedges. PEPPERS: core and slice lengthwise into 1/4-inch strips CHORIZO is used for it's spicy flavor. (consider substituting Jimmy Dean's lean and spicy breakfast links.) McNair would use 1 cup dry white wine and 2 cups chicken broth. GREEN BEANS: young, dark green beans, frozen, one large bag, cut into bites (3/4-inch or so). OLIVES: 1/2 cup or so of pitted, sliced brine-packed olives; green or black or purple or your preference. SUN DRIED TOMATOES: Water will be used as cooking broth. : soak the chips in 1 cup hot water. Remove the chips with a fork or slotted spoon; chop into thin strips. Strain the water and add fresh squeeze orange juice to get 1 cup of liquid. ------- Spray a skillet and heat over a medium flame. Brown crumbled and or minced sauce with the onions about 2 to 3 minutes; add peppers and continue to soften for 2 to 3 minutes, adding broth if cooking liquid is needed. Add the sun-drieds, garlic and stir, bring the pan back up to temperature; add oil; add the rice and stir until rice grains are well coated and opaque; about 5 minutes. Stir in the soaking liquid with the oj, the broth, parsley, tomato paste, paprika, saffron (if using) and pepper. Bring to a boil, stirring constantly but gently; add the salt. Transfer to an oven dish. Cover tightly with lid or foil and bake about 20 minutes; or about 30-35 minutes at 350F (etc.) Meanwhile, in a saucepan, (or in microwave) cook the vegetables; drain and shock in cold water. Set aside to dry. Remove rice from oven; add beans, peas and olives; stir to toss; add water if necessary. Cover and return to the oven for about 10 to 15 minutes (don't let rice get too dry). Remove from oven and let stand, covered for about 10 minutes. Before serving decorate with fresh cilantro and/or parsley and orange zest. - - - - - - - - - - - - - - - - - - - NOTES : Here's a casserole dish that can be made ahead then warmed in a slow oven (300F to 325F). Good for Buffet. We buy the frozen petite green beans that resemble the Asian Longs; they hold up well if the meal is delayed. Add corny corn bread and a spinach salad. It's colorful and garlicky. Festive; colorful; garlicky and low fat, low salt. Serve with saltier fair! Attractive at buffet. -- Pat * Exported from MasterCook * Spice Puffs Recipe By :The New Dr. Cookie Cookbook Serving Size : 40 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons margarine 1/2 cup packed light brown sugar 1/4 cup sugar 1 large egg 1/2 cup nonfat yogurt 1 teaspoon vanilla extract 1 1/2 cups flour 1/4 teaspoon baking powder 1/4 teaspoon baking soda 3/4 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves Beat margarine & sugars until smooth. Add egg. Add yogurt & vanilla & beat until smooth. Add the flour, baking powder, baking soda & spices. Cover the batter & refrigerate at least 1 hour. Drop the batter by rounded teaspoonfuls onto baking sheets that have been sprayed with Pam. Bake at 425F for 7-9 minutes or until the cookies are puffed & lightly browned. Cool on a wire rack. Per cookie: 44 cal, 1.1g fat (21.5%), 5 mg chol, 25 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These have a nice flavor & a cakey texture. I added a bit of glaze to them. The original recipe said the recipe made 48 cookies but I thought they were too small. The analysis I give in the recipe is for 40 cookies. * Exported from MasterCook * Spicy Chunky Pizza Sauce Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces canned tomatoes -- crushed 2 tablespoons tomato paste 1 tsp garlic powder 1 tsp basil 1 tsp onion powder 1/2 tsp cayenne pepper In a large saucepan, combine crushed tomatoes, tomato paste, garlic powder, basil, onion powder, and cayenne pepper. Cook over low heat for 25 minutes, or until sauce is thickened and the flavors have blended. Spread sauce evenly over a pizza dough or crust as directed in pizza recipe. - - - - - - - - - - - - - - - - - - - NOTES : Use immediately or let cool, then, store, tightly covered, in refrigerator until ready to use. This doubles and freezes nicely.Yields: 2 1/2 cups. * Exported from MasterCook * Spicy French Toast Recipe By :Libby's Favorite Pumpkin Recipes Serving Size : 16 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 whole egg whites -- slightly beaten 1 cup pumpkin pie filling 1/4 cup skim milk 1 tbsp cornstarch 16 slices bread -- white In a food processor, combine egg whites, pumpkin pie mix, milk, and cornstarch. Blend until smooth. Dip bread slices in egg white mixture. In a skillet that has been sprayed with cooking spray, over medium heat add bread slices. Cook 4 minutes per side, or until golden brown. Turn and continue cooking 3 minutes more. Remove from pan and keeping warm. Repeat with remaining bread slices. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : These are spicy since the recipe calls for pumpkin pie mix which contains pumpkin, sugar, syrup, water, nonfat milk, salt, and natural spices. Conversely, solid pack pumpkin contains only pumpkin. You can premake and freeze these and heat them up when needed. * Exported from MasterCook * Spicy Peanut Chicken Recipe By :AHA Quick & Easy Cookbook Serving Size : 4 Preparation Time :0:18 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast vegetable oil spray 1 medium green pepper -- cut into pieces 1/2 cup salsa 1 tablespoon peanut butter 1 tablespoon soy sauce, low sodium 1 teaspoon ginger root -- shredded 1 teaspoon garlic -- minced Rinse chicken and pat dry. Cut into bite sized pieces. Spray a large skillet with vegetable oil. Place over medium high heat. Add chicken and green pepper to hot skillet. Cook 5 minutes or until chicken is tender and no longer pink. Stir in remaining ingredients. Cook and stir until thickened and bubbly, about 3 minutes. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Peanut Sauce Recipe By :Daniel Faigin and Karen Davis Serving Size : 3 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Oriental Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Garlic powder 1 tablespoon Onion powder 2 cups Water 1 tablespoon Oil 1/4 cup Onion -- diced 2 tablespoons Chili pepper -- ground 5 tablespoons Peanut butter 1 tablespoon Soy sauce CHOOSE ONE to Serve with: -- 8 oz Soy and rice tempeh, -- cut into 1/4-inch cubes -- 3 Boneless chicken breasts, -- cut into 1/4-inch cubes -- 1 lb Tofu -- cut into 1/4-inch cubes Combine the garlic powder, onion powder, water and (tempeh/chicken/tofu) in a saucepan, and bring to a boil. Cover and simmer for 5 minutes. Remove the (tempeh/chicken/tofu). Drain and save the cooking liquid. Heat the oil in the saucepan and saute the onion and chili until soft. Mix in the cooking liquid, peanut butter and soy sauce. Bring to a boil. Add the (tempeh/chicken/tofu) and mix until coated with sauce. Serve over hot noodles or rice. Difficulty: easy. Time: 10 minutes. Precision: approximate measurement OK. >From: "Kim" - - - - - - - - - - - - - - - - - - - NOTES : * A spicy peanut sauce for chicken, tempeh, or tofu -- My wife and I got this recipe from the back of a package of Tempeh. We have successfully used it with chicken chunks also; in fact, we prefer it that way. Yield: Serves 3 or 4. * This recipe, if made as suggested, can be very spicy. We normally cut the amount of chili powder by half, although that is personal preference. Experiment with it. * Exported from MasterCook * Spicy Tofu Stir Fry Recipe By :Cathrine Fischer Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 package tofu -- (herb is good) -- extra firm soy sauce 4 cloves garlic -- crushed fresh grated ginger -- a thumb-sized piece cayenne pepper 4 cups fresh veggies -- (anything is good) -- , (up to 5) 1/2 package soba noodles -- or other Asian noodl 1 tablespoon oil -- up to 2T -- (I use Asian hot sesame oil) 1 handful cashews -- optional Cut the tofu into squares. Make a marinade with the crushed garlic cloves, ginger, enough soy sauce to cover the tofu, and as much cayenne as you want. (I use a lot! 1/4 tsp) Marinate the tofu as long as you can, ideally at least 2 hours. Chop the fresh vegetables. Cook the noodles according to the package directions. Heat oil in your wok or pan, add tofu and marinade while hot. Stir fry until the tofu is heated through. Add veggies and stir fry as normal. Before you serve, add noodles and stir to coat. If you want the cashews, put them in before you serve. Posted to EAT-L Digest by Cheryl Gilbert on Mar 2, 1997 >From: hosey - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Pasta Recipe By :Mary Ann Chandler Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Your favorite pasta -- cooked as directed Your favorite Italian sauce, bottled or homemade Spinach -- cooked and drained Mozzarella cheese -- shredded Fresh Parmesan cheese -- grated Make your favorite spaghetti/lasagne/pasta sauce. When I go all out, I put chopped onions, chopped green pepper, sliced fresh mushrooms, fresh garlic, fresh parsley or parsley flakes, and some sauteed Italian sausage in my tomato-based sauce. If I don't have time, I use my favorite bottled sauce. Cook and drain your favorite pasta. I have used many kinds for this, usually whatever I have on hand. You may use fresh or frozen spinach, chopped or leaf. I prefer fresh leaf spinach, but let time be your guide. Cook the spinach in a Corning ware dish in the microwave. To assemble: Place a generous serving of pasta on a microwave-proof plate. Next, put on the spinach. Then some shredded mozzarella cheese. Ladle sauce over all. Cover with waxed paper and microwave until cheese is melted. Uncover and sprinkle with fresh Parmesan. Serve with a green salad, garlic bread and red wine. Enjoy! >From: Mac - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Mushroom Lasagna Recipe By :The World of the East Cookbook, Madhur Jaffrey Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Pasta Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Firm tofu 1 teaspoon Salt 4 tablespoon Lemon juice 2 tablespoon Vegetable oil 2 1/2 tablespoon Tahini 1 tablespoon miso -- light -- 1 1/2 Tbsp Olive oil -- for sauteing 1 large onion -- chopped 2 cloves garlic -- pressed Black pepper to taste 1 teaspoon Nutmeg 2 teaspoon Tarragon 2 teaspoon Dill 8 ounces Mushrooms 8 ounces Spinach 1/2 cup Fresh parsley 4 tablespoon bread crumbs -- toasted 1/2 cup Walnuts 4 cups Tomato sauce 9 each Lasagna noodles -- cooked, al dente Blend tofu in processor. Add salt, lemon juice, vegetable oil, tahini & miso. Blend till thoroughly smooth. Set aside. Heat olive oil. Add onion & saute till translucent. Add garlic, pepper, nutmeg, tarragon, dill & mushrooms. Saute for several minutes. Stir in chopped spinach & parsley. Saute very briefly. Remove from heat. Add the saute to tofu mixture. Blend briefly. Be sure to maintain the texture. Pre-heat oven to 350F. Lightly oil the bottom & sides of a baking dish. Add 2 to 3 tb of breadcrumbs & ensure that the dish is evenly coated. Sprinkle 1/3 of walnuts on bottom of dish, followed by 1/4 of the tomato sauce. Lay 3 noodles on top of the sauce & evenly spread half the tofu mixture on the noodles. Repeat a second layer. Then top with remaining walnuts, noodles & sauce. Sprinkle the rest of the breadcrumbs on top, Cover & bake for 30 minutes. Uncover & bake another 10 minutes. Cool for 20 to 30 minutes before slicing. >From: "Kim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Soup Recipe By :Moosewood Collective; Low Fat Favorites Serving Size : 10 Preparation Time :0:45 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cloves garlic -- minced or pressed 1 cup chopped onions 1 small carrot -- peeled and minced 1 stalk celery -- minced 1 teaspoon dried thyme 1 teaspoon dried basil 1/4 cup water 6 cups vegetable stock -- home made -- or canned vegetable broth 3 plum tomatoes -- chopped -- or canned 1 1/2 cups lima beans -- fresh or frozen 1 pound fresh asparagus -- cut into 1" lengths -- or 8 oz package frozen asparagus 1/4 pound spaghetti -- broken into 2" lengths 1 teaspoon salt 1 tablespoon fresh lemon juice 1 1/2 cups green peas -- fresh or frozen In a covered soup pot on low heat, cook the garlic, onions, carrots, celery, thyme, and basil in the water until the vegetables have softened, about 10 minutes. Add the vegetable stock or broth and the tomatoes and bring to a boil. Add the lima beans and asparagus and return to a boil. Stir in the spaghetti and cook until al dente. Add the salt, lemon juice, and peas and cook for about 5 minutes. Serve hot. >From: "Will Grant " - - - - - - - - - - - - - - - - - - - NOTES : Per 8-oz serving: 140 calories, 6.3g protein, .7g fat, 28.9g carbohydrates, .1g saturated fatty acids, .3g polyunsaturated fatty acids, .1g monounsaturated fatty acids, 0mg cholesterol, 296mg sodium, 3.9g total dietary fiber. From _Moosewood Restaurant Low Fat Favorites_, (C) 1996, reprinted without permission. * Exported from MasterCook * Squash Souffle Recipe By :Kroger Helthy Bites Leaflet, Vol.1, No. 13 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound butternut squash -- peeled/seeded/cubed 1/4 cup egg beaters(r) 99% egg substitute 1/4 teaspoon ground cinnamon 1/8 teaspoon nutmeg -- grated 2 egg whites 1/2 apple -- tart 1 tablespoon diet margarine -- melted 1 tablespoon maple syrup Steam squash until very tender, approx. 10 minutes. Puree squash, egg substitute, cinnamon and nutmeg in food processor. In a large bowl, beat egg whites until stiff. Fold in squash mixture. Coat a 1 quart baking dish with nonstick spray. Spread squash in dish. Smooth top with a spatula. Peel and core the apple, then cut into slices. Arrange apple slices on top of squash. In a cup melt margarine and maple syrup, mix and pour over apples. Bake at 350 F. for 30 minutes or until golden and slightly puffed. Serves 4. Per serving: 100 calories, CFF 18 %, cholesterol 9 grms. Exchanges: 1 bread/starch Excellent source of Beta Carotene MC formatting by bobbi744@sojourn.com >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Glaze Recipe By :Janet Morrissey Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup fresh strawberries 3/4 Cup water 2 Tbsps Cornstarch 1/2 Cup sugar Crush strawberries and add water. Cook for 2 minutes and sieve. In saucepan, combine cornstarch and sugar. Gradually stir in the hot berry mixture. Bring to a boil, stirring constantly. Cook and stir till thick and clear. (You can add a few drops of food coloring if the color is not bright enough.) Cool to room temperature and use as desired. Top cooled cheesecake with fresh strawberries and pour glaze over them. Chill for at least 2 hours. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 156 Fat 0.1g Carb 38.2g Fib 0.6g Pro 0.2g Sod 3mg CFF 0.4% * Exported from MasterCook * Strawberry Sauce Recipe By :Cooking Light, April 1995, page 94 Serving Size : 6 Preparation Time :0:05 Categories : Desserts Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups sliced strawberries 1/3 cup honey 3 tablespoons fresh lemon juice Combine all ingredients in a bowl; stir well. Cover and let stand 1 hour. Yield: 3 cups (serving size: 1/2 cup). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe is featured with CHEESE-STUFFED FRENCH TOAST WITH STRAWBERRY SAUCE, Page 94. * Exported from MasterCook * Stuffed French Toast #2 Recipe By :Cooking Light, Jan/Feb 1993, page 100 Serving Size : 2 Preparation Time :0:08 Categories : Breads Breakfast Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices French bread -- (1-ounce) -- diagonally sliced, 1 inch thick 3 tablespoons dried apricots -- finely chopped -- divided 1/2 cup nonfat ricotta cheese 2 tablespoons mozzarella cheese -- shredded (1/2 oz) 1 teaspoon sugar 1/4 teaspoon vanilla extract 3/4 cup apricot nectar 1/2 cup banana -- sliced (1 small) 1/2 cup skim milk 1/4 cup Egg beaters(r) 99% egg substitute -- thawed Vegetable cooking spray Cut a slit through top of each slice of bread to form a pocket. Set aside. Combine 1 tablespoon dried apricots, ricotta cheese, mozzarella cheese, sugar, and vanilla in a bowl; stir well. Stuff 2 tablespoons cheese mixture into pocket of each slice of bread; set aside. Combine remaining 2 tablespoons apricots and apricot nectar in a small saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 1 minute. Remove from heat; stir in banana. Set aside, and keep warm. Combine milk and egg substitute in a large shallow dish; stir well. Place stuffed bread in dish, turning to coat. Let stand until milk mixture is absorbed. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Gently add bread to skillet, and cook 2 minutes. Carefully turn bread over, and cook 2 minutes or until browned. Yield: 2 servings (serving size: 2 stuffed bread slices and 1/2 cup sauce). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with warm apricot sauce. * Exported from MasterCook * Summer Stir Fry Melange (With Tofu) Recipe By :Cole's Vegetarian Gourmet (1995) Serving Size : 4 Preparation Time :2:10 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces firm tofu -- sliced and pressed vegetable oil spray -- or oil, as needed 2 cloves garlic -- minced (1 to 3) 2 teaspoons fresh ginger -- grated 1 small red onion -- sliced 2 red and green bell peppers -- strips or diced 1 1/2 cups green beans -- sliced 1 carrot -- coarsely grated 3/4 pound mushrooms -- sliced 1 bunch bok choy -- chopped 1 zucchini -- sliced 1/2 teaspoon dried thyme 2 tablespoons minced parsley 1 teaspoon fresh lemon juice 2 tablespoons soy sauce -- or tamari 1. Cube pressed tofu and set aside. In a large wok or skillet, heat oil, garlic, and ginger. 2. Add onion, bell peppers, beans, and carrot. Stir-fry over high heat 4 minutes. 3. Add mushrooms, bok choy, zucchini, herbs, and tofu. Pour lemon juice and soy sauce over vegetables and stir-fry just until tender but still crisp (4-5 minutes). Serve at once, with hot steamed rice or stir fry rice, or noodles, crisped or not. PER SERVING: 158 cals; 5.6 g fat, 28.4% cff. Variations: Chard instead of bok choy. Or try milder napa and some bean spouts. Substitute 2 tablespoon of stir-fry (teriyaki) sauce for the soy. Tip 1: Be sure to have the tofu and all the vegetables prepared before you begin Cooking. Tip 2: To press firm tofu * Position a cutting board on the counter so that it is slightly sloped. Place paper towel to trap any liquid that may run off. * Cut the block of tofu into 1/2-inch slices and place between several layers of clean kitchen towels or paper towels. Place a heavy chopping board or pot filled with water on top of the towels and leave weight in place for 15 to 45 minutes. Then carefully remove tofu from its wrapping and proceed. Cole's World Cuisine: Cooking Companion Series ISBN 564268071 (paper) >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sun-dried Tomato And Herb Focaccia Recipe By :Secrets of Fat-Free Italian Cooking, Woodruff Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Oatmeal Pizza Dough -- see recipe 1/2 teaspoon dried Italian seasoning 2 tablespoons sun-dried tomatoes -- finely chopped 3 tablespoons hot tap water 2 teaspoons skim milk 1 teaspoon fresh garlic -- crushed 2 tablespoons Parmesan cheese olive oil spray 1. Prepare the dough as directed, but combine the Italian seasoning with the flour when mixing up the dough. 2. While the dough is rising, place the sun-dried tomatoes in a small bowl, and pour the hot tap water over the tomatoes. Set aside. 3. Turn the dough onto a lightly floured surface. Drain the tomatoes and knead them into the dough. Using a rolling pin, roll the dough into a 12-inch circle. Coat a 12-inch pizza pan with nonstick cooking spray, and place the dough on the pan. Cover with clean kitchen towel, and let rise in a warm place for about 25 minutes, or until doubled in size. 4. Place the milk and garlic in a small bowl, and stir to mix well. Spread the mixture over the crust, extending it to within 1/2 inch of the edges. Sprinkle with Parmesan over the garlic, and spray the top lightly with the cooking spray. 5. Bake at 450 degrees F for 9 minutes, or until lightly browned. Slice and serve immediately. >From: Terry and Kathleen Schuller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Sour Tofu Pepper Saute Recipe By :Cole's Vegetarian Gourmet (1995) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red bell pepper -- thinly sliced 1/2 cup green bell pepper -- thinly sliced 1/3 cup yellow bell pepper -- thinly sliced 2 teaspoons vegetable oil 1 tablespoon arrowroot powder 1/2 cup rice vinegar 1/2 cup pineapple juice 1/2 cup fresh lemon juice 1/3 cup honey 1/2 teaspoon salt 1/2 teaspoon fresh ginger -- grated 14 ounces firm tofu -- sliced and pressed 2 tablespoons soy sauce -- or tamari 1/4 teaspoon cayenne pepper -- to taste Prep: Slice tofu into 1-inch slab. Press and drain about 30 minutes. Cut each slab into thirds (six pieces in all). 1. In a wok over medium-high heat, toss bell peppers in oil until lightly cooked (about 5 minutes). 2. In a large bowl combine arrowroot, vinegar, pineapple juice, lemon juice, honey, salt, and ginger. Pour over peppers and cook at medium heat, stirring, just until mixture thickens slightly. 3. Add tofu to wok, cover, and steam 3 minutes. Add soy sauce and cayenne to taste. Toss well and serve. 201 CALS, 7.4 G FAT, 29.9% CFF Tips * Marinate the vegetables in the sauce from step 2, omitting the arrowroot. Drain well then stir fry; mix arrow root with the reserved marinade. * Arrowroot powder thickens at a lower temperature than flour or cornstarch. Cornstarch may be substituted. * Frozen bell pepper strips should be thawed and patted dry. * Pineapple may be replaced with other fruit juice including apple, white grape,and orange. Cole's World Cuisine: Cooking Companion Series ISBN 564268071 (paper) >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Carrot Salad Recipe By :Cooking Light, March 1997 Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups carrot -- sliced 2 cloves garlic 2/3 cup fresh lemon juice 1/4 cup fresh parsley -- chopped 2 tablespoons sugar 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cumin 1/2 teaspoon paprika Combine lemon juice, sugar, cinnamon, cumin, and paprika in a medium bowl. Add remaining ingredients to bowl and mix well. Serve salad at room temperature or chilled. >From: Joanne McAndrews Eisenman Per serving: 102 Calories; less than one gram Fat (3% calories from fat); 2g Protein; 25g Carbohydrate; 0mg Cholesterol; 64mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : The original instructions for this recipe were to cook the carrots and garlic in water for 8 minutes, and then drain and discard the garlic. Since my husband won't eat cooked carrots, I just used the carrots raw. * Exported from MasterCook * Tex-mex Frittata Recipe By :First magazine, Oct. 7'96, p. 77 Serving Size : 4 Preparation Time :0:55 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil -- divided 1 pound red potatoes -- thinly sliced 1 green bell pepper -- chopped 3 green onions -- sliced 1 clove garlic -- minced 1 Tablespoon chopped fresh oregano -- or 1 tsp dried oregano -- crushed 1/2 teaspoon ground cumin 1/2 teaspoon salt 4 whole eggs 4 egg whites 1/4 cup skim milk 1/2 cup shredded nonfat cheddar cheese -- divided 4 ounces green chiles -- halved lengthwise 7 ounces roasted red peppers -- drained/sliced -- jarred Heat 1 tsp. oil in ovenproof skillet over Medium heat. Add potatoes and cook,turning, 15 minutes, or until lightly browned and tender. Remove to plate. In same skillet, heat remaining oil over Medium heat. Add pepper and green onions; cook, stirring, until crisp-tender. Add next four ingredients and potatoes; cook, stirring 1-2 minutes. Meanwhile, preheat broiler. In bowl, combine eggs, egg whites, milk and 1/4 cup cheese. Pour into skillet. Reduce heat to Low; cover and cook 10-12 minutes until eggs are almost set. Top with chilies, red peppers and remaining 1/4 cup cheese. Broil 1-2 minutes or until cooked through. Serve with tomato salsa , light sour cream and warmed low-fat flour tortillas, if desired. Per serving: 250 calories, 7.2 g. fat, 25% CFF, 183 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Peanut Pasta Salad Recipe By :Fast and Healthy Magazine, July '95 Serving Size : 11 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole wheat pasta -- fusilli(curly pasta) -- or 2 1/2 cups rotini -- 9spiral pasta) 1/4 cup cider vinegar 2 tablespoons sugar 3 tablespoons creamy peanut butter -- lowfat 2 tablespoons soy sauce 1 tablespoon fresh ginger root -- grated 2 cloves garlic -- minced 1 small cucumber -- halved lengthwise -- seeded and thinly sliced 2 medium carrots -- coarsely shredded1c. 4 green onions -- sliced 1 chili pepper -- thinly sliced, (1-2) -- red or green jalapeno or serrano chili fresh cilantro -- chopped Cook pasta to desired doneness as directed on pkg. Drain, rinse with cold water. Meanwhile, in small bowl, combine vinegar, sugar, peanut butter, soysauce, gingerroot and garlic. Beat with wire whisk until well blended. In large bowl, combine cooked pasta, cucumber, carrots, onions and chili peppers. Mix gently. Pour vinegar mixture over pasta mixture and toss gently to coat. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 110 calories, 2 g. fat, 3% CFF, 0 mg. cholesterol. * Exported from MasterCook * Tofu "Chicken" Salad Recipe By :ae877@freenet.buffalo.edu (Beth Bradley) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Tofu -- lite, thawed -- shredded or diced 1/4 cup Celery -- diced 1/4 cup Onion -- diced Parsley -- to taste Chives -- to taste Nonfat Mayonnaise -- to taste What to do with frozen tofu? Nikki Hazelton thinks it tastes like chicken and suggests the following preparation. First she thaws the tofu and squeezes the excess water out. While I don't think this tastes much like chicken, I do think it makes a great sandwich spread. Enjoy. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 27.6 Fat 0.7g Carb 1.4g Fib 0.3g Pro 3.7g Sod 92mg CFF 24.5% * Exported from MasterCook * Tofu Mayonnaise #2 Recipe By :Nicole.Myers@gain.com (Nicole Myers) Serving Size : 15 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Tofu -- lite, med, drained 1 Tbsp Cider Vinegar 1 Tbsp Lemon Juice 1 Tsp Tamari Soy Sauce -- or soy sauce 1 Tbsp Maple Syrup -- optional 1. Crumble tofu into a blender or food processor. 2. Add remaining ingredients. 3. Blend until smooth. This recipe makes about 2 C. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 16.6 Fat 0.4g Carb 1.4g Fib 0g Pro 1.8g Sod 43mg CFF 20% * Exported from MasterCook * Tofu Mayonnaise #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package tofu -- lite 1/3 cup Lemon juice -- (up to 1/2) 1/2 teaspoon Oregano 1/2 teaspoon basil 1/2 teaspoon Garlic powder 1/2 teaspoon Onion powder Blend all ingredients and refrigerate. Keeps for about a week. cover tightly. >From: "Kim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Rice Pudding Recipe By :Lean and Luscious and Meatless, Vol. 3, Bobbie Hinman Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 ounces soft tofu 1/4 cup honey -- or confectioner's sugar 2 teaspoons vanilla 1/2 teaspoon cinnamon 1 1/2 cup. cooked brown rice -- (can use other -- of course) 1/4 cup. raisins -- if desired 2 tablespoons raisins -- if desired In a blender container, blend tofu until smooth. Spoon into a bowl and add the remaining ingredients. Mix well. Chill several hours to blend flavors. 6 servings, 153 cal. per servings .. 2 g fat >From: music_class@earthlink.net (Katja) - - - - - - - - - - - - - - - - - - - NOTES : I've loved the Tofu Pudding for years now. * Exported from MasterCook * Tomato Bulgur Soup Recipe By :Moosewood Restaurant Low-Fat Favorites (1996) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups vegetable stock -- [I used canned vegetable broth] 1 cup onions -- finely chopped 1 cup carrots -- peeled and diced 3/4 cup celery -- diced -- (2 medium stalks) 2 large garlic cloves -- minced 1 teaspoon salt 1 teaspoon dried dill 1/2 teaspoon fennel -- ground 2 cups canned tomatoes -- undrained, chopped -- (16-ounce can) -- [I used chopped Italian style stewed tomatoes] 1/4 cup bulgur ground black pepper to taste -- lemon wedges -- (optional) Serves 4 to 6 Total time: 30 minutes In a large soup pot, combine the vegetable stock, onions, carrots, celery, garlic, salt, dill, and fennel. Bring to a boil, then reduce heat, cover, and simmer gently for about 5 minutes. Stir in the tomatoes and their juice. Add the bulgur and mix well. Return to a boil and simmer, covered, for another 15 minutes, or until the bulgur is tender, stirring occasionally. Add pepper to taste. [I served each bowl with a wedge of lemon to be squeezed into the soup as desired.] Per 9-oz. serving: 78 cal., 2.9 g prot., .5 g fat, 17.2 g carb., .1 g sat. fatty acids, .1 g polyunsat. fatty acids, .1 g monounsat. fatty acids, 0 mg chol., 538 mg sod., 3.4 g total dietary fiber >From: "BrownleeS" (Shari Clayton Brownlee) - - - - - - - - - - - - - - - - - - - NOTES : This is a very easy-to-make, quick-cooking soup with readily available ingredients that are found in almost every pantry. Here a light tomato broth is made hearty with the addition of bulgur. The soup tends to thicken as it sits, so if you aren't serving it immediately, you may want to add a bit of water or stock. * Exported from MasterCook * Tomato, Tarragon And Vodka Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter -- optional 1 cup onions -- finely chopped 2 teaspoons garlic -- minced 2 tablespoons fresh tarragon 1 can tomatoes -- (28ounce) chopped -- imported, peeled 2/3 cup vodka 2 1/2 cups nonfat chicken broth -- or vegetable stock 1/8 teaspoon hot pepper sauce -- or to taste Salt to taste Garnish: -- Additional tarragon leaves -- paper thin slices of lemon -- dollop of nonfat yogurt Heat butter (or broth) in a saucepan and saute onions and garlic until very soft but not brown. Add tarragon, tomatoes, vodka and stock and simmer for 10 to 12 minutes partially covered. Off heat, with an immersion blender or a food processor, coarsely puree soup. Serve hot or cold garnished with tarragon leaves, lemon slices and nonfat yogurt. Yield: 4 to 6 servings >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Toppings For Pizza Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Extra Cheese: 1 cup fat-free mozzarella cheese -- shredded Pepperoni: 35 slices reduced fat turkey pepperoni Fresh Bell Pepper: 1 med bell pepper -- cut into 1/4" strips Fresh Mushrooms: 2 cup mushrooms -- sliced Onion: 1 lg onion sliced thin and lightly sauteed This list will take the guesswork out of making pizza. These amounts are a guide for when you're using just one topping on a 12" or 14" pizza. If you want to mix and match, cut down the amount of each topping. For example, if you use two toppings, cut each one in half or, if you use four toppings, use a quarter of the amount given for each. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Trifle #2 (Nonfat) Recipe By :BGL Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 angel food cake -- sliced diagonally, 3 1 package nonfat vanilla pudding -- instant 1 container Cool Whip Lite -- or Free 2 1/2 cups skim milk 6 cups fresh fruit -- sliced -- any or combination sherry or grand Marnier or amaretto First make pudding mix with nonfat milk and 2/3 of the CoolWhip..refrigerate for at least 1/2 hour..Next slice fruit save the pretty pieces for the top.. If using strawberries save whole for top..depending on the season and what is available use one kind o r any combination of fruit.. Next layer in a pretty glass bowl cake.. start with cake then liquor...then pudding mixture.. then fruit.. Top with remaining CoolWhip and fruit... chill for at least 3 hours before serving... There is also a nonfat topping in a can made by reddy whip that you could use to make it look prettier on the top.. note.. this could also be made with a fat free chocolate cake and chocolate pudding >From: bgl@leass.PCC.COM (Barbara Leass) - - - - - - - - - - - - - - - - - - - NOTES : This is a very flexible recipe * Exported from MasterCook * Tropical Broiled Chops Recipe By :AHA Quick & Easy Cookbook Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chicken broth 1/2 cup unsweetened pineapple juice 2 tablespoons brown sugar -- firmly packed 2 tablespoons lime juice 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves 1/4 teaspoon minced garlic 1/8 teaspoon ground nutmeg 1/8 teaspoon red pepper flakes -- crushed 1 1/2 pounds pork loin chops In a large bag with a tight fitting seal, combine all ingredients in order listed. Seal bag and place it in the refrigerator for 24 hours or overnight, turning bag occasionally to distribute marinade. Preheat broiler. Remove chops from marinade and discard marinade. Place chops on the unheated rack of a broiler pan. Broil about 4 inches from the heat for 4 minutes. Turn chops and broil 3 to 5 minutes more or until done. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Salad #4 (Sandwich) Recipe By :Weight Watchers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salsas Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces tuna in water -- mixed with diced green onion green bell pepper celery 2 tsp. reduced-calorie mayonnaise 2 tsp. relish --- 2 slices bread -- low cal, topped with lettuce leaves >From: Mac - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Apple Sausages Recipe By : Serving Size : 8 Preparation Time :0:20 Categories : Breakfast Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable broth -- was 2 tablespoons oil 1 onion 2 apples -- grated 1 pound ground turkey -- lean 1 cup fresh bread crumbs 2 egg whites 2 teaspoons sage -- dry, rubbed 1 1/2 teaspoons salt 1/2 teaspoon pepper 1/4 teaspoon nutmeg 1/4 teaspoon allspice Preheat oven to 450 degrees. Spray baking sheet with cooking spray. In nonstick skillet heat oil over medium heat. Saute onions until soft. Add apples and saute until apples are tender. Transfer to bowl and cool completely. Add turkey, bread crumbs, egg whites, sage and spices. Mix well. Divide into 16 patties. Bake about 10 minutes for fresh patties, 20 minutes for frozen. Serves 8. Calories: 206, Fat: 8 grams per serving. >From: lmccrea@direct.ca (Lynne McCrea) Per serving: 150 Calories; 8g Fat (51% calories from fat); 11g Protein; 7g Carbohydrate; 45mg Cholesterol; 549mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that we like better than any store-bought breakfast sausages. I increase the sage and about double the allspice and nutmeg. And I don't bake them, just saute them in non-stick pan - medium heat as the sugar in the apple tends to make them scorch. * Exported from MasterCook * Turkey Barbecue On Buns Recipe By :The Butterball(r) Turkey Cookbook Serving Size : 8 Preparation Time :0:10 Categories : Eat-Lf Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp olive oil 1/2 cup celery -- sliced 1/2 cup onions -- chopped 1/2 cup red and green bell peppers -- chopped 2 cup turkey light meat, skinless -- cooked and cubed 1 cup ketchup 3 tbsps white vinegar 2 tbsps brown sugar -- packed 1/2 tsp dry mustard 8 whole hamburger buns In a skillet, heat oil over medium heat. Add celery, onions, and bell peppers. Cook until lightly browned. Add turkey, ketchup, vinegar, brown sugar, and mustard. Reduce heat to low and simmer 15 minutes. Spoon turkey barbecue on the bottom halves of the buns. Cover with top halves and serve. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with green beans & potato salad. NOTES : These turned out very well! The Butterball cookbook where I found this recipe is worth the money. It offers 150 recipes which include soups, sauces, salads, and recipes for turkey breasts. I've made a few other recipes from it that were just as good. * Exported from MasterCook * Turkey Corn-muffin-wiches Recipe By :Honeysuckle White Turkey Serving Size : 15 Preparation Time :0:12 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 17 ozs corn muffin mix 4 whole egg whites -- slightly beaten 2/3 cup skim milk 4 cup turkey light meat, skinless -- cooked and cubed 1 cup onions -- chopped 1 cup red and green bell peppers -- chopped 1/2 tsp sage Preheat oven to 400. Prepare 15 muffin pans with cooking spray; set aside. Empty packages of corn muffin mixes into a mixing bowl. Add egg whites and milk. Mix well using a fork. Stir in turkey, onions, bell peppers, and sage. Spoon batter into prepared pans. Bake 15 minutes. Cool 5 minutes. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm or cold. NOTES : These muffin-wiches can be prepared in advance and stored in an airtight plastic bag in the freezer for up to two months. Pop into the microwave to reheat for about 2 minutes.