* Exported from MasterCook * 100% Whole Wheat No Oil Pizza Crust Recipe By :Mormon Diet Cookbook 14 Days to New Vigor And Health Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups whole wheat flour 1/4 cup gluten, wheat 1 package rapid rising yeast 1 teaspoon sugar 1 teaspoon salt -- optional 1 1/4 cups hot water Put all ingredients in bread machine. Stop machine after first kneading. Let dough rest 15 minutes, then spread out in pizza pan. Add sauce and toppings. Use only plant food. Remember also olives are 99% fat free. If making without bread machine, knead full 15 - 20 minutes by hand. Let dough rest 15 minutes at least, then spread out in pizza pan. Add sauce and desired toppings. Bake at 450 degrees for 15 to 20 minutes. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * A Penne For Your Thoughts Recipe By :Looney-Spoons Cookbook by Janet and Greta Podleski Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sun-dried tomatoes 3 cups sliced mushrooms 12 ounces pasta -- penne 4 slices turkey bacon -- cut in 1" pieces 3 cloves garlic -- minced 1 cup red onion -- sliced 2 cups chopped fresh spinach 2 tablespoons chopped fresh basil --or 1 teaspoon dried 1/2 teaspoon crushed red pepper freshly ground black pepper -- to taste 2 tablespoons grated parmesan cheese 2 tablespoons chopped fresh parsley Pour 1 cup boiling water over sun-dried tomatoes and let soak for 5 minutes. Drain and chop. Set aside. Place mushrooms in a medium bowl with 1/4 cup water. Microwave on high power for 5 minutes. Drain and set aside. Cook penne according to package directions. Drain and keep warm. Cook bacon in a large skillet over medium-high heat until crisp. Add garlic and cook 1 more minute. Do not discard drippings. Add onions, spinach, sun-dried tomatoes, cooked mushrooms, basil and red pepper flakes. Cook and stir for 4 - 5 minutes, until onions are tender. Toss bacon/vegetable mixture with hot pasta until evenly distributed. Divide pasta between 4 serving dishes. Top each with freshly ground black pepper and 1/4 of parmesan cheese. Sprinkle with parsley. Serve immediately. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner this evening and it was marvelous. Once more proving what a great cookbook Looney-Spoons is. Calories: 426 Fat: 5.4 Fiber: 5.6 %ccf: 11.2% Weight Watchers Points: 6 * Exported from MasterCook * About Spa Ingredients Recipe By :Jan/Feb 1998 AMERICAN HEALTH Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***NONE*** EVAPORATED SKIM MILK - Substitute an equal amount of evaporated skim milk for whipping cream in rich soups, chowders, cream-based sauces and even pumpkin pie filling. --Chef Jackie Abreau, The Spa at Doral, Miami CHICKEN BROTH - Avoid having to add butter to white rice by cooking it with low-sodium chicken broth instead of water. You can also baste chicken breasts with broth to prevent them from drying out while cooking. -- Chef Michel Stroot, the Golden Door Spa, Escondido, CA. See the Golden Door Cookbook at bookstores (1997+) FRUITY EXTRA-VIRGIN OLIVE OIL - Its intense flavor makes a little go a long way. Fill up a spray bottle (available at beauty supply stores) and spritz the oil on saute pans, salad greens, grilled tortillas, oven-baked french fries and pasta. --Chef Cary Neff, Miraval, Life in Balance, Catalina, AZ YOGURT CREAM - Make this lowfat stand-in for whipped cream by beating together 1/4 cup fat-free cream cheese, half a cup of nonfat vanilla yogurt and a teaspoon of honey or maple syrup. -- Chef John Luzager, Canyon Ranch Health Resort, Tucson, AZ APPLESAUCE - When baking breads and cakes, substitute two tablespoons of unsweetened applesauce for each tablespoon of oil needed. -- Chef Janice Coon, Green Valley Spa and Tennis Resort, St. George, UT SPA FOOD, by Lori Longbotham and Diane Quagliani, Jan/Feb 1998 AMERICAN HEALTH, Readers' Digest Publication, see also www.americanhealth.com >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Anise Lemon Biscotti Recipe By :Moosewood Restaurant Low-Fat Favorites Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup unbleached white flour 1 tsp baking powder 1/4 tsp. salt 1 cup sugar 2 whole eggs 1 egg white 2 tbsp. freshly grated lemon peel 1 tbsp. ground anise seeds The directions are the same, except that this is a wetter dough. Preheat the oven to 350 degrees. Prepare a baking sheet with cooking spray or a very light coating of oil. In a large mixing bow, sift together flour, cornmeal, baking powder, and salt. Lightly beat the eggs and add them to the flour mixture. Stir in the maple syrup, vanilla, and walnuts, mixing just until the dough is smooth. Using a rubber spatula and floured hands, scoop half of the dough out of the bowl and onto one side of the baking sheet. Shape the dough into a 15" long log. Make a second log on the other side of the baking tray with the remaining dough. Space the logs at least 6" apart. Bake for 25-30 minutes, until the top of each biscotti log is firm. Remove them with a long spatula to a wire rack and cool for 10-15 minutes. Cut each log on a severe diagonal into about 20 1/2" thick slices and place them, cut side down, on the baking sheet. Reduce the oven temperature to 350 degrees and bake for 15 minutes. Hot from the oven, the biscotti might be slightly soft in the center, but they will harden as they cool. Allow them to cool completely. Stored in a tin or other tightly closed container, they will keep for at least a couple of weeks. Per .62 oz. serving: 51 calories, 1.2 g protein, .5 g fat, 10.7 g carbohydrates, .1 g saturated fatty acids, .1 g polyunsaturated fatty acids, .2 g monounsaturated fatty acids, 15 mg cholesterol, 32 mg sodium, .2 g total dietary fiber >From: "W. Kaplan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Crisp #6 Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 6 Preparation Time :0:45 Categories : Desserts Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans sliced apples -- (in water) 1 cup dates -- chopped apple pie spice -- to taste 1 tablespoon lemon juice 1/2 cup wheat flakes -- or 1/2 cup quick-cooking oats -- or 1/2 cup Grape Nuts 1/4 cup honey 1 cup unsweetened pineapple juice 1 teaspoon cinnamon 1 1/2 cups whole wheat flour 1/2 cup apple juice, frozen concentrate -- undiluted Fill an 8" x 8" nonstick pan with the apple slices. Sprinkle with dates. Add pineapple juice. Sprinkle with apple pie spice to taste (approximately 1-2 tablespoons). mix flour and wheat flakes, quick oats, or grape-nuts; if you use grape-nuts, crushed with a rolling pin. Add apple juice a little at a time and toss with a fork. Sprinkle mixture over apples. Bake in 350 degree oven for 15 - 30 minutes. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : It was enjoyed by all the family, even the picky one. * Exported from MasterCook * Apple Dessert Pizza Recipe By :The Golden Door Spa, Escondido, CA Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil cooking spray 1 Tablespoon cornmeal 10 Ounces refrigerated pizza dough -- 1 pkg 4 Golden Delicious apples -- 1-1/2 lbs -- peeled halved and cored 1/4 Cup sugar -- granulated 3/4 Teaspoon ground cinnamon 1/4 Cup apricot preserves -- preferably all-fruit and sugar-free 1 Tablespoon orange liqueur -- OR apple juice Preheat oven to 375F. Spray a 14-in.-round pizza pan or large baking sheet with oil and sprinkle with cornmeal. Roll out pizza dough to a 14-in. circle on a lightly floured surface with a lightly floured rolling pin. Transfer to the prepared pan. Cut apples into thin slices (1/4 in. to 1/2 in.). Starting at the outer edge and working toward the center, arrange the slices on pizza dough, overlapping slightly in smaller and smaller circles until the surface is covered. The apple layer should be at least as thick as the crust. Combine sugar and cinnamon in a small bowl. Sprinkle mixture evenly over apples and bake about 30 minutes, or until crust is golden brown. Meanwhile, combine preserves and liqueur in a small saucepan and cook over low heat, until preserves dissolve. To serve, remove the pizza from the oven, brush with warm apricot glaze and cut into wedges. PER SERVING: 156 calories, 6% cff (1 g fat) SPA FOOD, by Lori Longbotham and Diane Quagliani, Jan/Feb 1998 AMERICAN HEALTH, Readers' Digest Publication, see also www.americanhealth.com Notes: Pizza dough contains a lot less fat than a buttery pastry - this twist on an apple tart contains just one gram of fat per serving. >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pie Waffles Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 2 Preparation Time :1:05 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole wheat flour -- fine 1 teaspoon honey 1/2 cup wheat bran 1 cup skim milk 2 teaspoons dry yeast 2 egg whites or egg replacer 1 teaspoon apple pie spice 2 apples -- grated 3 tablespoons applesauce 3/4 cup water In a 2 quart measuring bowl or other utensil that will pour easily, mix flour, bran, salt and spice; set aside. In a medium bowl, combine yeast, water, and honey, and let rest 5 minutes while peeling, coring, and grating apple. Add grated apples, applesauce, milk, and egg whites to yeast mixture; mix well. Stir into dry ingredients. Cover and let rest for 15 minutes. Pour about 1 cup of batter into a hot waffle iron* and cook for 7 - 8 minutes, or until the lid lifts easily. Pancakes: Pour about 1/2 cup of batter onto a medium-hot, nonstick griddle and flatten cakes so the enter will cook. Cook about 10 minutes on first side, about 6 - 8 minutes on the other side. Don't turn until bubbles form on top. These cakes are thicker than regular pancakes and take longer to cook. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : * Lightly oil a nonstick waffle iron before heating to prevent sticking. To keep warm before serving, place cooked waffles in a warm oven on a bare oven rack. * Exported from MasterCook * Apple Pizza Recipe By :Mormon Diet Cookbook Serving Size : 1 Preparation Time :1:15 Categories : Desserts Eat-Lf Mailing List Fruit Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pizza crust 4 medium apples -- peeled and sliced 1/3 cup brown sugar 1 teaspoon cinnamon Prepare pizza crust as per recipe. Pat dough into a pizza pan or a baking sheet. Crimp edges as for a pizza. Spread apples over dough and sprinkle brown sugar and cinnamon over apples. Bake at 425 degrees for 30 minutes. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot And Orange Smoothie Recipe By :Weight Watchers, 123 Success plus program for 1998 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 200 Grams apricots in natural juice -- 1 point 1/2 Small low fat apricot yoghurt -- 1 point 100 Milliliters orange juice -- 0.5 points Total 2.5 points. Place all ingredients in a blender and process until smooth. Chill before serving. >From: Donna Slater - - - - - - - - - - - - - - - - - - - NOTES : The number after each ingredient stands for the number of Weight Watchers 123 success points that ingredient contains. * Exported from MasterCook * Apricot Honey Oat Bars Recipe By :Low Fat ~ No Fat Magazine - Spring 1998 Serving Size : 9 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups rolled oats -- not instant 1/2 cup dried apricots -- finely chopped 1/2 cup honey 1/4 cup fat-free plain yogurt 2 large egg whites 2 tablespoons wheat germ 2 tablespoons flour 3 tablespoons margarine -- melted 1/2 teaspoon cinnamon 1/2 teaspoon vanilla 1/4 teaspoon salt 1. Preheat oven to 325 degrees. 2. Spray 8 inch square baking pan with non stick cooking spray 3. In a large bowl combine all ingredients; mix to blend 4. turn mixture into prepared pan, pat down and smooth top. 5. Bake until center is firm and edges are lightly browned, about 25 minutes. 6. Cool and cut into squares Nutritional Info: 182 calories, 4.8 grams fat, 22% CFF, 1.7 grams dietary fibre = 4 WW points >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : Notes: Made: 03/07 and 03/20 Mom really loved these and James found them ok. I find them a bit too soft and will try cooking them a bit longer so they are crisper. I've made the twice now.. so they count as TNT ! * Exported from MasterCook * Artichoke Cannelloni With Lemon Bechamel Sauce Recipe By :Vegetarian Times Complete Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 baby artichokes -- or canned artichoke hearts -- not marinated 2 lemons 8 ounces uncooked cannelloni 1 1/2 cups lowfat mozzarella cheese -- diced 1/2 teaspoon salt 1 cup skim milk -- or soymilk 2 tablespoons butter or margarine 1 1/2 tablespoons flour If you're using fresh artichokes, fill a large bowl with cold water and squeeze the juice of 1/2 lemon into it. Reserve both lemon halves. Peel away any hard green leaves from each artichoke and slice off the top of each stem. Cut away the yellow leaves as close to the base as possible, then skin the base and the stem, removing the tough, green outside layer. Remove the fuzzy "choke" (center part) with the tip of a knife and discard it. Cut each artichoke in half and rub the squeezed lemon half over all surfaces, then drop the artichokes into the bowl of water. When all the artichokes are trimmed, drain and rinse them; then place them in a pan with enough water to cover. Simmer, covered, over medium heat until tender, about 12 minutes. Drain and set aside. If you're using canned artichoke hearts, drain and set aside. Cook the pasta in a large pot of boiling salted water until al dente. Meanwhile, dice the artichokes and combine with the diced mozzarella. Add salt. Peel the rind from the uncut lemon, being careful to keep it in one or two large pieces; set aside. Juice this lemon and the remaining 1/2 lemon; set aside the juice. When the artichoke mixture and pasta are ready, pour the milk into a small pot and add the lemon rind. Heat until the milk begins to bubble; then remove the lemon rind and remove the pot from the heat. In a separate pan, melt the butter or margarine over low heat and whisk in the flour, 1 teaspoon at a time, stirring constantly. When all the flour has been added, continue to cook and stir constantly for 2 minutes. Remove from the heat and slowly add hot milk, stirring constantly. Add the reserved lemon juice. Over low heat, cook and stir until the sauce thickens slightly, about 2 minutes. Preheat the oven to 400F. Spread a little sauce on the bottom of a 9 x 13" baking pan. If you're using fresh pasta, roll each rectangle around a portion of the artichoke mixture and place the cannelloni in the baking pan; if you're using uncooked cannelloni, prepare the pasta according to the package directions; drain and let cool. Stuff each piece with the artichoke mixture and place in the pan. Spread the remaining sauce over the top. Cover the pan with foil and bake 15 minutes. >From: BLAdams96 - - - - - - - - - - - - - - - - - - - NOTES : I made this for my somewhat-vegetarian son and I, but I made a few changes. I didn't use the Lemon Bechamel Sauce, but used one of the lower fat Ragu sauces; and I used store-bought Manicotti shells instead of Cannelloni shells. I also added some fat free Ricotta cheese to the artichoke/mozzarella mixture. We thought it was tasty and I think I'll make it again next week! * Exported from MasterCook * Artichoke Chili Stuffed Potato Recipe By :Oaks at Ojai, CA 01/12/98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 potatoes -- baked 3 Ounces nonfat cheddar cheese 1/2 Cup chopped green chilies 1/2 Cup artichoke hearts -- chopped coarsely 1/4 Cup lowfat sour cream 1/4 Cup salsa 1. Split potatoes in half and remove most of the pulp. Leave just enough to help keep the skin intact. 2. Set the potato pulp aside. 3. Place cheese in food processor and process to grate. 4. Add the potato pulp and process to mix. 5. Fold chilies and artichoke hearts into potato mixture and fill the potato skins with the finished product. 6. Serve the potatoes topped with sour cream and salsa or let your guests help themselves to toppings. TO SERVE: You might set up a bar with assorted toppings like guacamole, chopped olives, chopped scallions, grated cheese and chile beans. Everyone likes potatoes so let them star at your next party. seafood like it. Since few people eat the recommended two to three servings of fish per week, give this recipe a try and increase your weekly seafood consumption. The Oaks At Ojai Health Spa and Resort Hotel, Ojai, CA. website www.keho.com/oaks/ Prepared by Kenneth W. Cluff tailspin@keho.com copyright 1998 by Fitness Inc. Notes: PER SERVING: 180 calories >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Style Vegetable Soup Recipe By :Caprial Cafe' (Chef Caprial Pence) Tv notes 94/09/03 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Peanut Oil -- or Vegetable Oil 1 Red Onion -- julienne 1/4 Pound Snow Peas -- cut half on diagonal Cut In Half On Diagonal 1 Carrot -- julienne 1 Red Pepper -- julienne or Yellow Pepper 1/4 Pound Bean Sprouts 1/2 Head Napa Cabbage -- julienne 2 Teaspoons Ginger -- chopped 3 Cloves Garlic -- chopped 1 Quart Nonfat Chicken Broth -- or vegetable stock 1 Teaspoon Sesame Oil 1 Teaspoon Fish Sauce 1/2 Teaspoon Cayenne 1/4 Teaspoon Cumin 2 Dashes Low Sodium Soy Sauce -- to 3 dashes Pepper -- to taste Bok chow or regular cabbage can be used. To cut up, half head, take out core, slice thin. In a hot pan add olive oil, add onions, ginger, lightly saute briefly till you smell the aroma, add carrots. Saute slightly, add peas, red pepper or yellow pepper on any sweet pepper. Stir, add bean sprouts and Napa cabbage. (fresh baby zucchini makes a nice addition), add broth/stock. Season sesame oil, just a little, add soy sauce, fish sauce, stir. A little cumin, cayenne (or hot chili sauce, if you have an Asian grocery near by), cracked black pepper to taste. Serve. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is an easy soup, lowfat and a way to get lot of nutritional value. Can use other vegetables, depending on what is in season, or if you have a garden. Cal 82.4 Fat 2.7g Carb 11.6g Fib 2.1g Pro 3.9g Sod 262mg CFF 28.3% * Exported from MasterCook * Autumn Lentil Salad Recipe By :American Health on-line (Readers Digest) Mar 98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 4 Cups butternut squash -- (1 large squash) -- peeled and cut into 3/4-in cubes 3/4 Teaspoon curry powder 1 1/4 Cups dried lentils 2 bay leaves 1 Large red onion -- finely chopped 15 dried apricot halves -- cut into thirds 1/2 Cup low-salt chicken broth -- plus 1/4 Cup vegetable broth -- if needed 1/2 Cup minced fresh parsley 2 Tablespoons balsamic vinegar 2 Teaspoons canola oil 1/2 Teaspoon salt 1/4 Teaspoon fresh ground black pepper 5 Cups spinach leaves -- *see directions 1/4 Cup chopped almonds -- toasted 1. Preheat oven to 450F. Spray a large baking sheet lightly with cooking spray; add squash, sprinkle with curry powder and toss to coat. Arrange in a single layer on the baking sheet and roast for 25 minutes, turning squash once with a spatula. 2. Meanwhile, cook lentils and bay leaves in enough boiling salted water to cover in a large saucepan over medium heat for 20 minutes, or until tender; add red onion for the last 2 minutes of cooking. Drain in a colander. Discard bay leaves. 3. While squash and lentils are cooking, thoroughly wash the spinach and spin dry. Whisk together apricots, chicken broth, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add lentils and squash and stir to combine well. Serve warm over spinach; garnish with almonds. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Autumn Lentil Salad 63% of the RDA for vitamin E The most abundant sources of vitamin E are oils, so it's difficult to have a high intake on a lowfat diet. The sources in this salad are canola oil and almonds, yet only 21% of its calories come from fat. For a heartier dish, add finely shredded smoked chicken breast. 459 cals 21% cff, 24 g pro 74g carb 19g fiber 11g fat * Exported from MasterCook * Bailey's Irish Cream Bread #2 Recipe By :Aine.McManus", Gaelic List Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cup water 2 tablespoon Bailey's Irish Cream --- 3 cup all-purpose flour 1 pkg yeast 1/3 cup brown sugar 1 cup quick oats 1/2 teaspoon salt Combine dry ingredients. Add wet ingredients. Mix well with a wooden spoon. Let rise 1 hr. Put dough into a loaf pan which has been wiped with canola oil and floured. The dough will be very elastic. Push it into the corners of the pan with wooden spoon; let it rise 10 minutes more. Bake at 350 degrees F for 40 minutes or until done. I let this rise in the microwave after heating some water in there. It is still a fairly low-rise bread, even though I substituted brown sugar for the yeast-inhibiting honey. It doubled in size from beginning to end, and it was delicious. I added a bit more water because my dough was a little dry. I also cut the salt a bit to make it lower in sodium. I really didn't knead this, just mixed it well with a wooden spoon. I don't think it will be necessary to do it any differently, since it was so good! Original recipe (I got it from SOAR): From:Wendy Lockman >From: "Meghan E Gray-Leckrone" - - - - - - - - - - - - - - - - - - - NOTES : I took this with me to dinner at a friend's, and the loaf was almost gone at the end of the meal. The leftovers apparently didn't last the night. Good stuff. * Exported from MasterCook * Baked Acorn Squash #2 Recipe By :Mormon Diet Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium acorn squash -- seeded 1/2 cup apple cider or -- 1/2 cup apple juice 1/2 teaspoon salt -- optional 1/8 teaspoon ground cinnamon 1/8 teaspoon ground mace Slice acorn squash crosswise in 1 inch circles. Place squash in a 15 x 10 X 1 inch baking pan. Pour cider or juice over squash. Combine remaining ingredients and sprinkle on top. Cover with foil. Bake at 325 degree for 45 minutes or until squash is tender. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Apples Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 4 Preparation Time :1:20 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 apples -- peeled apple pie spice 4 teaspoons apple juice, frozen concentrate -- undiluted 4 teaspoons seedless raisins Core apples; sprinkle apple pie spice into the core cavity. Fill each core with 1 tablespoon apple juice and 1 teaspoon raisins. Place apples in a small baking dish. Bake in a 350 degree oven for 1 hour or until the apples are fork tender. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Breaded Sole Or Haddock Fillets With Almonds Recipe By :Anne Lindsay, Anne Lindsay's Light Kitchen, p.112 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg -- lightly beaten 1/4 cup milk, 1% lowfat 1 1/3 cups whole wheat bread crumbs -- fresh 1 teaspoon dried basil -- or oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 1 pound haddock fillets -- or sole fillets 2 tablespoons lemon juice 2 tablespoons water 1 tablespoon soft margarine -- melted 3 tablespoons sliced almonds 3 tablespoons chopped green onions 1. In shallow dish, combine beaten egg and milk. 2. On plate, mix crumbs, basil or oregano, salt and pepper. 3. Dip fish fillets in egg-milk mixture, then in bread crumbs. Arrange in single layer on greased baking sheet. (I used vegetable oil spray to grease.) 4. Combine lemon juice, water and soft margarine or butter; drizzle over fish. Sprinkle with almonds. Bake, uncovered, in 425F (220C) oven for 10 minutes or until fish is opaque. 5. Sprinkle with chopped green onions. Steps 1 through 3 can be done ahead, covered and refrigerated for up to 30 minutes. >From: "ellen@qnetix.ca" - - - - - - - - - - - - - - - - - - - NOTES : 1. I had to use 2 baking sheets to fit all the sole fillets. I made this recipe for dinner last night. My husband and I both like it, and it just barely meets the CFF% rules (at 29%), so I'm posting it here. I actually grated some kamut yeast-free bread into crumbs, because the only whole wheat bread we had was baked with yeast, to which I'm allergic. * Exported from MasterCook * Baked Brown Rice Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 6 Preparation Time :1:10 Categories : Casseroles Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown rice 3 teaspoons onion -- minced 1 teaspoon dried parsley 2 1/2 cups nonfat beef broth -- * see note 1 teaspoon Mrs Dash Brown the rice in a nonstick skillet. When golden brown, place in tightly covered casserole. Pour over rice, hot defatted beef broth (mix as per directions on can). Bake in a 350 degree oven for one hour. Garnish with dehydrated parsley. Add more water if needed during cooking. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : *To remove fat, chill can of beef froth in refrigerator; lift off congealed fat with spoon. * Exported from MasterCook * Baked Fruit Salad Supreme Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 4 Preparation Time :0:30 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces pineapple chunks in juice -- drained and chopped -- reserve juice 1 tablespoon tapioca 1 apple -- diced 1 orange -- peeled and diced 4 tablespoons frozen pineapple juice 2 egg whites 1/8 teaspoon cream of tartar 1/2 teaspoon vanilla 2 packages NutraSweet Bring reserved pineapple juice and tapioca to a boil until thickened. Combine apple, pineapple, orange, and frozen pineapple juice concentrate. Mix well to coat fruits with the thickened juice. Spoon fruit into 4 individual souffle baking dishes. Beat egg whites until soft peaks form. Add vanilla. Swirl the egg whites to top of the fruit salad, heaping it thick and spreading it to edges of dishes. Place in preheated 450 degrees F. oven for 4 to 5 minutes until meringue is lightly browned. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana And Mango Smoothie Recipe By :Weight Watchers, 123 Success plus program for 1998 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 ripe mango -- 1 point. 1 Small banana -- 1 point 1/4 Pint skim milk -- 0.5 points 100 Ml fruit juice -- 0.5 points 1 Tablespoon low fat natural yoghurt -- 0.5 points Total points 3.5. Process all ingredients together in a blender and chill in the fridge before serving. >From: Donna Slater - - - - - - - - - - - - - - - - - - - NOTES : The number after each ingredient stands for the number of Weight Watchers 123 success points that ingredient contains. * Exported from MasterCook * Banana Bran Muffins #2 Recipe By :Christmas Helps, 1988 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg egg 3/4 Cup packed light brown sugar 1 Cup mashed bananas 1/2 Cup golden raisins -- optional 1/3 Cup applesauce -- * see note 1 Tsp vanilla 3/4 Cup all-purpose flour 3/4 Cup whole-wheat flour 1/2 Cup oat bran 2 Tsps baking powder 1/2 Tsp baking soda 1/2 Tsp ground allspice * Original called for 1/3 c oil. Preheat oven to 375F. Place paper or foil liners in 12 muffin cups. Beat egg and sugar together until smooth in a small bowl; add bananas, raisins, oil and vanilla. Mix flours, bran, baking powder, baking soda and allspice in a large bowl. Add banana mixture; stir just enough to moisten dry ingredients. Spoon batter into muffin cups. Bake until a toothpick inserted in the muffins comes out clean, 20 to 25 minutes. Serve warm. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made these for breakfast this morning and they were very tasty. * Exported from MasterCook * Banana Fruity Pie Recipe By :Woman's Day Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 oz canned light Cherry pie filling -- (1/2 of 20-oz can) 1 Reduced fat graham cracker pie crust -- (6 oz) 4 oz. Cool Whip Free 1 cup skim milk 1 pkg sugar free Jello Banana pudding -- 4 serving 8 oz. nonfat cream cheese whisk cream cheese until smooth. Gradually beat in milk until well blended. Add pudding mix. Stir in Cool Whip Free. Spread in pie crust. Spoon cherry pie filling over top. Refrigerate 3 hours. >From: jenk@midplains.net (Jennifer) - - - - - - - - - - - - - - - - - - - NOTES : I made this pie last night and it's pretty good. I converted it from a recipe I saw in Woman's Day I believe. I altered some of the ingredients slightly to also lower the sugar content and calories. * Exported from MasterCook * Barbecued Chicken Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast **FOR THE SAUCE** 1/4 cup ketchup, low sodium 3 tablespoons cider vinegar 1 tablespoon horseradish sauce 2 teaspoons firmly packed brown sugar 1 clove garlic -- minced 1/8 teaspoon dried thyme 1/4 teaspoon black pepper 1. Preheat broiler, heat a charcoal grill until coals form white ash, or preheat a gas grill to medium. 2. To prepare sauce, in a small saucepan, combine ketchup, vinegar, horseradish, brown sugar, garlic and thyme. Mix well. Bring to a boil over medium-low heat. Cook, stirring frequently, until thickened, about 5 minutes. Remove from heat; stir in pepper. 3. Brush tops of chicken pieces lightly with sauce. Place chicken, sauce-side down, on a foil-lined broiler pan or grill rack. Brush other sides lightly with sauce. 4. Broil or grill 3 inches from heat, basting with remaining sauce and turning until no longer pink in center, about 5 to 7 minutes per side. Let chicken stand for 5 minutes before serving. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Chicken In Coconut Curry Sauce Recipe By :BH&G, 1/98 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinned and boned chicken breast halves 1/2 tsp cardamom 1/2 tsp cinnamon 1/2 tsp cloves 1/2 tsp coriander 1/2 tsp cumin salt and cracked black pepper 1/4 tsp turmeric 1/4 tsp chili powder 1 large red onion -- chopped 5 cloves garlic -- minced 2 jalapeno peppers -- seed & finely chop 1 tbsp olive oil 14 ozs lowfat coconut milk 2 tsp cornstarch 3 tbsps fresh basil -- snipped 1 tbsp ginger root -- finely chopped 2 cup hot cooked rice Fresh basil -- optional Rinse chicken; pat dry. Cut into 1-inch pieces. Place chicken in a medium bowl. In a small bowl stir together the cardamom, cinnamon, cloves, coriander, cumin, salt, pepper, turmeric, and chili powder. Sprinkle over chicken; toss to coat. Cover and let stand in the refrigerator at room temperature for 30 minutes or 1 to 2 hours. In a large nonstick wok or skillet cook and stir onion, garlic, and jalapeno peppers in hot oil over medium-high heat for 2 minutes. Remove onion mixture. Add about half of the chicken to the wok or skillet. Cook and stir for 2 to 3 minutes or till chicken is tender and no pink remains. Remove chicken from wok or skillet. If necessary add additional oil. Cook and remove remaining chicken as above. Stir together Coconut milk and cornstarch. Carefully add to wok or skillet. Cook and stir till thickened and bubbly. Return chicken and onion mixture to skillet. Stir in snipped basil and ginger root. Cook and stir about 2 minutes more or till heated through. Serve over rice. Garnish with fresh basil, if desired. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I've never cooked Thai food before and I was anxious to try this recipe because it sounded so good. It came out well, but I was hoping for a mildly sweet flavor and it didn't have one. I ended up adding some honey at the end. Also, I use those jarred, sliced jalapeno peppers. I probably used the equivalent of one pepper, but didn't remove the seeds, and it was plenty hot for me. Not enough to burn, but spicy enough to leave the lips just a bit tingly. * Exported from MasterCook * Bean Burritos #2 Recipe By :14 Days to New Vigor & Health Mormon Diet Serving Size : 1 Preparation Time :0:10 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- pinto beans -- cooked hot sauce -- whole wheat tortillas cilantro leaves -- seasoning lettuce -- diced tomatoes -- diced green onion -- diced Drain juice from pinto beans and mash by hand or use blender. Place a tortilla on plate. Spoon a layer of beans and hot sauce into center of tortilla. Sprinkle cilantro (use sparingly) and green onions over beans and sauce. Roll up tortilla, place in foil and heat through. After heating remove foil and plate on a warm plate. Add a little hot sauce over top and top with lettuce and tomatoes. You may want to add no-fat plain yogurt for additional flavor. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef Brisket In Beer Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds lean beef roast 2 onion -- sliced 1 bay leaf 1 cup beer 1/4 cup chili sauce 2 tablespoons brown sugar 1/2 teaspoon dried thyme -- crushed 1/4 teaspoon salt 1/4 teaspoon pepper 1 clove garlic -- minced 2 tablespoons cornstarch 2 tablespoons water Trim fat from roast. Cut to fit crockpot. Put meat in, cover with onions, bay leaf. Combine beer, chili sauce, sugar, thyme, salt, pepper, and garlic; pour over meat. Cover and cook on low for 10-12 hours or high for 5-6 hours. Transfer meat to platter and keep warm. Discard bay leaf. Skim fat from cooking juices. Measure 2 1/2 cup juices and place in a saucepan. Combine cornstarch and water; add to saucepan. Cook and stir till thick and bubbly. Cook for 2 min. more. Pass with meat. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Left over beer can be frozen for the next time. * Exported from MasterCook * Beef Stew Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds beef, trimmed -- cubed 1/4 cup flour 1 teaspoon salt 1/2 teaspoon pepper 6 carrot -- sliced 4 stalks celery -- sliced 1 onion -- sliced 16 small new potatoes -- halved 8 ounces mushroom -- sliced 20 ounces mixed frozen vegetables (ie. peas - gn. beans) 1 can condensed beef broth 1 cup dry red wine 2 teaspoons brown sugar 2 teaspoons Kitchen Bouquet 1/4 cup flour 1/4 cup water Place beef cubes in crockpot. Combine 1/3 cup flour with the salt and pepper; toss with beef to coat thoroughly. Add all vegetables to crockpot and mix well. Combine broth, wine, sugar and Kitchen Bouquet. Pour over meat and vegetables; stir carefully. Stir well. Cover and cook on LOW for 10-14 hours (on High setting for 7 hours) One hour before serving, turn to High setting. Make a smooth paste of 1/4 cup flour and the water; stir into crockpot. Cover and cook until thickened. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : If you want better color, save some of the frozen vegetables to add during last hour. * Exported from MasterCook * Best Waffles, Aaron's Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat pastry flour 1 cup unbleached fl\our 2 Tbsp. wheat germ 1 tbsp. baking powder 1 Tbsp. honey 1/2 cup egg beaters(r) 99% egg substitute 1 1/3 cup skim milk 1 Tbsp. canola oil 1 tsp. vanilla extract 1/2 tsp. almond extract 1 tsp. cinnamon Blend flours and remaining dry ingredients in medium bowl with whisk. Combine all liquid ingredients, stirring well. Combine wet into dry, mixing well, just until moistened. Pour by scant 1/4 cup measurements into hot waffle iron. Bake until golden brown. Yields-8 Belgium waffles- Serve with homemade yogurt and fresh fruit or sprinkle lightly with confectioners sugar and garnish with fresh berries. Yummy! >From: MOMnAaron - - - - - - - - - - - - - - - - - - - NOTES : Hope you enjoy this recipe as much as Aaron does! Our favorite way to serve is with a big dollop of homemade yogurt and fresh berries. If you would like our homemade yogurt recipe, let me know. I would be happy to post it. It's very easy, if Aaron can do it, so can you. He's only 4! * Exported from MasterCook * Bouillabaisse Spicy Gulf Stew Recipe By :DOCTOR'S 30-DAY CHOLESTEROL BLITZ Serving Size : 6 Preparation Time :1:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil -- or less -- orig was 4 tbsp 1/2 cup carrot -- diced 1/2 cup celery -- diced 1 tablespoon garlic -- minced 3 medium tomatoes -- peeled and chopped 1 cup dry white wine 1 cup clam juice 2 cups nonfat chicken broth 1/2 cup fresh lemon juice 2 bay leaves 2 teaspoons parsley -- chopped 1 teaspoon Tabasco sauce -- up to 2 NoSalt -- (r) fresh cracked black pepper 1/2 pound shrimp -- in shells 1/2 pound scallops 1/2 pound firm fish -- such as grouper or scrod 1/2 pound mussels -- in shells and in season Add olive oil to sauce pan and heat. Add chopped vegetables, except tomatoes, to olive oil and saute until wilted -- about 10 minutes. Add liquid ingredients and spices, except Tabasco. Reduce heat and cook on low about 20 minutes more. Add Tabasco and tomatoes. Cook 5 minutes on low. Bring to a simmer. Add mussels and fish. Cook approximately 10 minutes on medium heat. Add shrimp and scallops. Cook 5 more minutes or until done, but do not overcook. Any seafood in season may be substituted for those listed. Servings: 4 to 6 >Advanced Health Institute (Florida) presents THE DOCTOR'S 30-DAY CHOLESTEROL BLITZ, by Leslie C. Norins, MD, PhD and Rainey Norins ($12.95). URL: http://www.wellville.com/recipes.html debute: 4 Nov 96. >Heart-Healthy recipes. mc-PER SERVING: 302 cals, 11.5 g fat (37.5% of the cals.); 1.6 g fiber; *TIP 15.3 g carbs. With half the olive oil: 262 cals, 7G fat (27%). edited by Pat Hanneman KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bourbon Glazed Salmon Recipe By :Emma Fernlund ;rec.food.recipes Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds salmon fillets -- or chicken 1/2 cup bourbon 1/4 cup dark brown sugar 1/2 cup ketchup 1 teaspoon Worcestershire sauce 2 tablespoons white vinegar 1 1/2 teaspoons fresh lemon juice 1 1/2 whole garlic cloves -- minced 1/4 teaspoon dry mustard Salt and pepper to taste Combine the bourbon, sugar, ketchup, Worcestershire sauce, lemon juice, garlic, salt and pepper; mix well. Brush salmon with a thin coating of the glaze and place on grill. Continue to baste when turning chicken. NOTES : The bourbon glaze can also makes a fantastic marinade for chicken. >From: "Cat & Eileen" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Flax Muffins Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 3/4 cup ground flaxseed 3/4 cup oat bran 1 cup brown sugar 2 tsp. baking soda 1 tsp. baking powder 1/2 tsp. salt 2 tsp. cinnamon 1 1/2 cups finely shredded carrots 2 peeled & shredded apples 1/2 cup raisins -- (optional) 1 cup chopped nuts 3/4 cup milk 2 beaten eggs 1 tsp. vanilla 2 Tbsp. canola oil Mix together flour, flaxseed, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts. Combine milk, beaten eggs, vanilla and oil. Pour liquid ingredients into dry ingredients. Stir until moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350 for 15-20 minutes. Yields: 15 muffins >From: MOMnAaron - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Knishes, Passover Recipe By :Wisconsin Jewish Chronicle - 3/28/97 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Jewish Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mashed potatoes 1/3 cup matzo meal 2 tablespoon potato starch 1/2 small onion -- finely chopped 2 egg whites -- *note 1/2 teaspoon black pepper 1/4 teaspoon salt 1 cup steamed broccoli -- drained well and finely chopped Cooking spray (optional) *note - Or use 1/4 cup Passover egg substitute Preheat oven to 375 degrees F. In bowl, combine all ingredients except broccoli and cooking spray. Stir well, then knead until thoroughly combined and the texture of dough. Divide into 6 portions. Flatten each portion into a 4" round, pressing down with waxed paper to flatten. Put 1/6 of the broccoli mixture into each circle, fold over and press edges to seal. Arrange on sprayed (or non-stick) cooking sheet in single layer and place on bottom rack of oven. Bake 15 minutes on each side. Serve hot. Source: Wisconsin Jewish Chronicle - 3/28/97 by: Gail Ashkanazi-Hankin >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - NOTES : Here's a favorite of mine. I've been making these for several years. They are delicious. I thought I'd let you know that I make a double batch, freeze them par-baked, then take a couple out and finish baking them for a quick lunch or side dish. They are a little messy to work with, but the dough does go together if you follow the ingredients exactly. I bake them in the toaster oven if I'm making just a few. I hope you enjoy them as much as I do. [Natalie Frankel ] Notes from : NUTRITION estimated by publisher: Calories - 82; Saturated fat - 0 g.; Total fat - 0 g.; Carbohydrates - 15 g.; Cholesterol - 0 mg.; Sodium -124 mg. Passover Lite Kosher Cookbook by Gail Ashkanazi-Hankin (March 1996) Pelican Pub Co; ISBN: 1565541332. OVER-VIEW: The author provides a wide range of recipes--from those handed down for generations to those less traditional--and transforms them with a lighter, lower-fat approach. An overview of time-saving tips and general cooking advice will make Passover cooking easier and cooking the rest of the year healthier. * Exported from MasterCook * Brownie Fruit Pizza #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick spray coating 1/2 cup sugar 3 tablespoons margarine -- softened 1/4 cup refrigerated or frozen egg product -- thawed 3/4 cup chocolate syrup 2/3 cup all-purpose flour 3 cups fresh fruit -- * 1/2 cup chocolate syrup * such as sliced and quartered kiwi fruit; sliced apricots, nectarines, or peaches; raspberries, blueberries, or halved strawberries Spray a 12-inch pizza pan with nonstick coating; set aside. For crust, combine sugar and margarine in a medium mixing bowl. Beat with an electric mixer on medium speed till creamy. Add egg product; beat well. Alternately add the 3/4 cup chocolate-flavor syrup and flour; beating after each addition at low speed till combined. Spread in prepared pizza pan. Bake in a 350 degree oven for 20 minutes or till top springs back when touched lightly Cool in pan on a wire rack. To serve, cut crust into 12 wedges. Top each wedge with some of the fruit. Drizzle each with remaining chocolate-flavor syrup. Makes 12 servings. >From: Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : To make the delicious brownie crust spray a pizza cutter or knife with nonstick coating as necessary. * Exported from MasterCook * Bulgur Pilaf Recipe By :HIGH FIBRE COOKING, by Carole Handslip (1988)* Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces bulgur 1 teaspoon oil 1 onion -- chopped 1 red bell pepper -- cored and diced 4 ounces sliced mushrooms 1 tablespoon chopped fresh parsley 1 tablespoon low sodium soy sauce Cook the bulgur wheat in boiling salted water for 10 minutes, or until tender; drain well. Heat the oil in a pan, add onion and bell pepper and fry for 5 minutes. Add mushrooms and cook, stirring, 2 minute. Stir in the bulgur, parsley and soy. Serve as an accompaniment. Serves 4. Do not freeze. mc-PER SERVING 9% cff: 177 cals; 2g fat; 6g prot; 37g carb; 0mg chol; 267mg sod; 9.1g fiber. *Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 >from Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Salad Dressing, Dairy-free Recipe By :CLAIRE'S CLASSIC AMERICAN VEGETARIAN COOKING* Serving Size : 14 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup soy milk 1/2 cup dairy-free mayonnaise -- *see note 5 large garlic cloves -- quartered 3 tablespoons fresh lemon juice or juice of one lemon 1 tablespoon Dijon mustard 1/2 teaspoon blackstrap molasses 1 teaspoon cider vinegar salt and pepper Place the ingredients in a blender. Cover. Blend on high speed for 20 seconds, stopping once to scrap down the sides, using a rubber spatula. Taste and adjust the balance of seasonings. MAKES 1-3/4 cup. IF YOU KNOW someone who avoids dairy, make this dressing for them. Toss it with romaine leaves; garnish with dairy-free Parmesan. At the restaurant, they sometimes sprinkle the Caesar salads with minced sun-dried tomatoes. *Look for Nayonnaise at natural food stores. Some fat-free mayonnaise products are also dairy free. *Recipe from CLAIRE'S CLASSIC AMERICAN VEGETARIAN COOKING, by Claire Criscuolo. (1997: Dutton) Nutritional information per serving (2Tbs): 16 Calories, 0.6 g protein, 2.9 g carbohydrate, 0.4 g fat, 0 mg cholesterol, 124 mg sodium (MC) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Spice Rub Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp paprika 1 tsp garlic powder 1 tsp onion powder 1/2 dried thyme 1/2 tsp dried oregano 1/8 tsp ground black pepper 1/8 tsp ground red pepper Makes about 2 1/2 tablespoons. >From: MOMnAaron - - - - - - - - - - - - - - - - - - - NOTES : Here is a wonderfully tasty and healthy ways to spice up your leans meats. Using fresh herbs in place of fats, will definitely add flavor and lower your fat intake. * Exported from MasterCook * Cake, Linda's Recipe By :Linda Fletcher Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces canned sliced peaches -- save the juice 16 ounces canned pears -- sliced, save juice 20 ounces canned pineapple chunks in juice -- save the juice brown sugar margarine 2 1/2 cups flour 2 cups sugar 1 Tablespoon baking powder 1 teaspoon salt 1/3 cup vegetable oil 2 eggs 2 teaspoons vanilla vegetable oil spray Heat the oven to 350 degrees. Spray 9 x 13" cake pan. Drain fruit, saving the juice. Arrange the fruit on the bottom of the pan. Sprinkle the fruit with the amount of brown sugar desired and pieces of margarine. Mix 1 1/2 cup of the saved fruit juices with the remaining ingredients. Spread out over the top of the fruit. Bake approximately 35-40 minutes until a wooden toothpick inserted in the center comes out clean. recipe made by my wife. Russ Fletcher gimplimp@teleport.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caraway Rye Bread Recipe By :Oster Deluxe Bread and Dough Maker, p 22. (1997) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 lb.: 3/4 cup water 2 teaspoons margarine, soft 1 1/2 cups bread flour 1/2 cup rye flour 1 Tablespoon dry milk 1 Tablespoon sugar 1 teaspoon salt 1/8 teaspoon caraway seed 1 1/2 teaspoons yeast -- bread machine type 1) Remove bread pan; attach kneading blade. 2) Place all ingredients in bread pan in order listed. 3) Insert bread pan, close lid and plug in. 4) Select bread type (Oster): Press select until the number 1 is displayed for a 1 pound loaf. 5) Press start. Bread will be done baking in the number of hours indicated. formatted by Russell Fletcher, cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Celery Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Butter 2 Cups Chopped celery 1 Medium Onion -- chopped 1 Medium Potato -- Chopped 2 Cups Nonfat Veg Chicken Broth, Low Sod 1 Teaspoon Fresh Dill -- Or Parsley 2 Cups Skim Milk 2 Tablespoons Grated fresh carrot 2 Tablespoons Grated fresh celery 1/2 Teaspoon Salt 1/4 Teaspoon Pepper Melt butter in a large pot. Add celery, onion and potato. Cover pot and stew vegetables over low heat for 10 minutes without browning. Add stock and herbs; cook vegetables until soft, about 30 minutes. Puree mixture in a blender, or force through a sieve. Stir in milk, adjust seasonings, toss in grated carrot and celery. Reheat to just below boiling point. Makes 6 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Celery With White Bean Hummus Recipe By :WW Simply Light Cooking Serving Size : 2 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound canned white kidney beans -- rinsed drained (cannellini) 1 tablespoon tahini -- (sesame paste) 2 teaspoons shallots -- chopped 2 teaspoons lemon juice -- freshly squeezed 1/4 teaspoon garlic powder 1 dash pepper 1 tablespoon fresh dill -- finely chopped -- OR 1/2 tsp dried dillweed 2 medium celery ribs -- cut into ten 2" -- pieces In food processor, combine all ingredients except dill and celery and process until mixture resembles a smooth paste. Stir in dill. Spread an equal amount of bean mixture onto each piece of celery. Nutritional Information Per Serving: 123 calories 7g protein 5g fat 15g carbohydrates 74mg calcium 162mg sodium 0mg cholesterol 5g dietary fiber >From: Bunny Mama - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Bow Tie Treasures Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:35 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces pasta -- bow tie shape 3 cups sliced carrot 1 tablespoon cornstarch -- * see note 1/4 cup warm water -- * see note 1 1/4 cups skim milk 1 cup nonfat cheddar cheese -- shredded 1/4 teaspoon black pepper 10 ounces frozen peas -- thawed 1. Prepare pasta according to package directions, but do not add salt. 2. While pasta is cooking, place carrots in a medium saucepan with enough water to cover. Bring to a boil over medium-high heat. Reduce heat to medium and cook until tender, about 5 minutes. Drain carrots; set aside. 3. Mix the cornstarch in 1/4 cup cold water. 4. In same saucepan, add milk and cornstarch mixture. Cook, whisking frequently, until mixture thickens slightly, about 5 minutes. Whisk in cheese until melted. Whisk in pepper. Add peas and carrots; cook, stirring, about I minute. 5. Drain pasta in a colander. Place in a large serving bowl. Pour cheese mixture over pasta; toss to coat. Serve immediately. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : * Original recipe called for 2 Tbsp margarine & 2 Tbsp flour. I prefer to use cornstarch. Follow this for Step 3: 3. In same saucepan, melt margarine over medium heat. Add flour and cook, whisking constantly, for 3 minutes. Add milk and cook, whisking frequently, until mixture thickens slightly, about 5 minutes. Whisk in cheese until melted. Whisk in pepper. Add peas and carrots; cook, stirring, about I minute. Can be made with any small shaped pasta. I used frozen peas and carrots instead of fresh carrots. Calories: 476 (4 % from fat) Fat: 2g Cholesterol: 6mg Carbohydrate: 86g Fiber: 8g Sodium: 421mg * Exported from MasterCook * Chicken And Asparagus In Mushroom Sauce Recipe By :Goof Proof Healthy - 116 Serving Size : 4 Preparation Time :0:16 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Butter Buds 2 tablespoons flour 1/4 teaspoon dried tarragon 1 dash pepper 2 tablespoons white wine 1/4 teaspoon dry mustard 1 cup skim milk -- less 2 TBSP. 1/2 cup nonfat cheddar cheese -- shredded 4 ounces mushroom -- sliced 2 tablespoons scallion -- chopped 4 skinless chicken breast halves -- pounded thin 12 asparagus spears Heat butter buds, add flour, tarragon and pepper, whisking until smooth. Whisk in wine and mustard. Gradually add milk, whisking until smooth. Microwave UNCOVERED on HIGH for 4-6 min, whisking every minute. When sauce thickens and coats whisk, add 3/4 of the cheese, mushrooms, and scallion. Microwave UNCOVERED on HIGH for 1 min. and whisk until smooth. On top of each breast, evenly sprinkle remaining cheese. Place 3 asparagus spears over cheese and fold edges of chicken around asparagus. Secure with toothpick. Place rolls in baking dish, arranged like the spokes of a wagon wheel, and cover with cheese and mushroom sauce. COVER dish with plastic. Microwave on HIGH for 5-8 min. or until chicken is done. Let stand, covered for 5 min. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Breasts In Mushroom Sauce Recipe By :MW on a Diet Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces mushroom -- sliced 1/4 cup green onion -- chopped 1 tablespoon Butter Buds 2 tablespoons flour 2 tablespoons dry sherry 1/4 cup water 1/2 cup nonfat plain yogurt 1/2 teaspoon salt -- optional 1 dash pepper 1 teaspoon chicken bouillon granules 4 chicken breast halves without skin -- boned Combine mushrooms and onions in 1 qt. casserole. Cover. Microwave at HIGH 3 - 4 1/2 min. or until mushrooms are tender. Drain well. Place butter in 4-cup measure. Microwave at HIGH 30 sec. to 1 1/2 min. or until melted. Blend in flour. Add sherry, water, yogurt, salt, pepper and bouillon. Stir in mushrooms and onions. Arrange chicken in 8 x 8 baking dish. Pour sauce over chicken. Cover with wax paper. Reduce power to 50% Microwave 14-20 min. or until sauce thickens and chicken is tender and no longer pink. Turn after 5 min. of cooking >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Nuggets, Family Style Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup bread crumbs 1/4 cup yellow cornmeal 1/2 teaspoon onion salt 1/2 teaspoon paprika 1/4 teaspoon dry mustard 1/8 teaspoon garlic powder 1/8 teaspoon black pepper 1 large egg 1 tablespoon margarine -- melted 1 tablespoon water 4 skinless boneless chicken breast 1. Preheat oven to 425 F. Spray a large baking sheet with vegetable cooking spray. 2. On a sheet of waxed paper, combine dry ingredients. Mix well. 3. In a small bowl, beat together egg, margarine and water. Slice each chicken breast half into 8 equal chunks. Dip each piece into egg mixture; dredge in crumb mixture. Place chicken on prepared baking sheet. 4. Bake chicken pieces, turning once, until cooked through and no longer pink, about 15 minutes. Serve immediately. Makes approximately 32 nuggets. - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner tonight when my son decided he wasn't going to eat anymore chicken. He thought they were great. This is really easy to make. * Exported from MasterCook * Chicken Pot Pie, Grandma's Lowfat Recipe By :DOCTOR'S 30-DAY CHOLESTEROL BLITZ Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small skinless boneless chicken breast halves cut into small pieces 11 ounces lowfat cream of celery soup -- or Campbell's Healthy Choice 98%-FF 1 carrot -- sliced thinly 2 celery ribs -- chopped 1 cup evaporated skim milk 1 cup reduced fat Bisquick 2 potatoes -- peeled and chopped small 1 can nonfat chicken broth 1 can water 1 medium onion -- chopped Place chicken, celery, onion, broth, water, carrot and potatoes in deep sauce pan and bring to a low simmer for 20 minutes. Stir in soup, then pour mixture into 9 x 9 Pyrex baking dish. In separate bowl, mix together milk and Bisquick until well blended. Pour on top of chicken mixture. Bake at 350 degrees in preheated oven for 30 minutes, until golden brown. 4 to 6 servings. >Advanced Health Institute (Florida) presents THE DOCTOR'S 30-DAY CHOLESTEROL BLITZ, by Leslie C. Norins, MD, PhD and Rainey Norins ($12.95). URL: http://www.wellville.com/recipes.html debute: 4 Nov 96. >Heart-Healthy recipes edited by Pat Hanneman KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken, Artichoke And Mushroom Casserole Recipe By :Mercury News Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds skinless chicken breast halves 1 1/2 teaspoons salt 1/4 teaspoon pepper 1/2 teaspoon paprika 1 14 oz can artichoke hearts -- water packed 1/2 pound mushrooms -- sliced 2 Tablespoons flour 2/3 cup nonfat chicken broth 3 Tablespoons sherry 1/2 teaspoon thyme -- dried Preheat the oven to 375 degrees F. Remove the skin from the chicken. Sprinkle the chicken with salt, pepper and paprika. Brown chicken in a non-stick skillets. After browning, put the chicken in your casserole dish. Arrange the artichoke hearts in the casserole between the pieces of chicken. Add the mushrooms to the same skillet and saute until barely tender. Sprinkle the flour ( preferably quick-mixing type) over the mushrooms and stir it in. Add the chicken broth, sherry and thyme. Cook, stirring until slightly thickened, then pour over the chicken and artichokes. Cover with a lid or with foil. Bake for40 minutes or until chicken juices run clear. You can serve this with rolls and mashed potatoes. Serves 6. Calories-- 237 Total fat-- 2.5g Cholesterol--105mg Carbohydrate-- 6g Sodium-- 699 Dietary Fiber--1.3 >From: Sally Eisenberg - - - - - - - - - - - - - - - - - - - NOTES : Made this last Sunday for dinner and it is very good. * Exported from MasterCook * Chicken, Beans And Greens Soup Recipe By :Woman's Day, 3/98 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil -- *Note 2 Cloves Garlic -- Minced 1/2 cup Coarsely Chopped Carrots 1/2 cup Coarsely Chopped Celery 1/2 cup Coarsely Chopped Onions 1 Lb Skinless Boneless Chicken Breast Halves Cut In 1/2" Chunks 14 1/2 Oz Italian Stewed Tomatoes 1 cup Small Pasta 4 cup Loosely Packed Chopped Romaine -- **Note 19 Oz Cannellini Beans -- Undrained 1/4 Tsp Salt 1/4 Tsp Freshly Ground Pepper *NOTE: Original recipe used 1/3 C olive oil **NOTE: Original recipe used escarole Heat oil in a large heavy pot over me heat. Add garlic and saute 1 min until fragrant. Stir in carrots, celery and onions; cook 3 - 4 min, until nearly tender. Add chicken and cook 3 min, stirring often, until opaque. Add broth and tomatoes, increase heat to high, cover and bring to a boil. Add pasta, reduce heat and simmer uncovered 10 min, stirring occasionally, until pasta is almost tender. Stir in romaine lettuce leaves and simmer uncovered 20 min until romaine is very tender. Add undrained beans, salt and pepper. Simmer 5 min longer until heated through. Ladle into bowls and sprinkle with Parmesan cheese, if desired. Makes 14 C, 8 servings Prep: 25 min Cook: 1 hr Recipe by: Catherine O. Edge and Harrison E. May This is absolutely wonderful!! A keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was absolutely wonderful!! Definitely a keeper. If you wanted to make it vegetarian you could add more of all the ingredients and just leave out the chicken. It would be wonderful that way too. Cal 369.1 Fat 2.5g Carb 56.4g Fib 11.7g Pro 31.8g Sod 259mg CFF 5.9% * Exported from MasterCook * Chili Mac Casserole Recipe By :Better Homes & Gardens, One Dish Microwave Meals Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Chilis Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup elbow macaroni 1/2 Pound ground chicken breast, skinless 1 Stalk celery -- sliced 1/2 Cup onions -- chopped 1/2 Cup bell peppers -- chopped 1 1/2 Tsps chili powder 1 1/3 Cups frozen corn kernels -- thawed 15 1/2 Ozs dark red kidney beans, canned -- drained 8 Ozs tomato sauce 1/4 Tsp salt 1/4 Cup fat-free cheddar cheese -- shredded Cook macaroni according to package directions. Meanwhile, crumble chicken into a 1 1/2-quart casserole dish. Add celery, onions, and bell peppers. Mix well. Microwave, covered, on high for 4 1/2 minutes or until chicken is no longer pink and vegetables are tender. Add chili powder, macaroni, corn kernels, kidney beans, tomato sauce, and salt. Mix well. Microwave, covered, on medium-high for ten minutes or until heat through, stirring once. Sprinkle with cheese. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : The key to actually cooking with a microwave is to know your microwave's wattage and adjust the recipe accordingly. You also need to use the appropriate cookware for your oven. Most cookware that can be used in the microwave will state "suitable for microwave" or "microwave safe". Avoid using cookware with metal trim, foil-lined bags, boxes, or baking trays. This recipe calls for ground chicken but you can substitute whatever meat you have on hand. When you cook the chicken in the microwave, you'll notice that it won't brown. This is not a problem as long as you can tell that the meat is completely cooked. With chicken, it turns a white color when it's completely cooked. I don't know about beef since I don't use it in any of my recipes. * Exported from MasterCook * Chili Spaghetti Casserole Recipe By :Casseroles and Country Favorites Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chilis Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb spaghetti 1 lb turkey breast -- ground 1 med onion -- chopped 1/4 tsp salt 1 dash black pepper 16 ozs chili starter -- "Chili Magic" 16 ozs Italian tomatoes 1 1/2 cup shredded lowfat cheddar cheese 1/2 cup fat-free sour cream 1 1/2 tsps chili powder 1/4 tsp garlic powder Preheat oven to 350 degrees. Spray 13x9-inch baking dish with nonstick cooking spray. Cook pasta according to package directions. Drain and place in prepared dish. Meanwhile, place beef/turkey and onion in large skillet; sprinkle with salt and pepper. Brown beef over medium high heat until beef is no longer pink, stirring to separate. Drain fat. Stir in chili, tomatoes with juice, 1 cup cheese, sour cream, chili powder and garlic powder. Add chili mixture to pasta; stir until pasta is well coated. Sprinkle with remaining 1/2 cup cheese. Cover tightly with foil and bake 30 minutes or until hot and bubbly. Let stand 5 minutes before serving. Makes 8 servings. Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Easy Home Cooking Casseroles and Country Favorites. Lynn's notes: Made this 2-11-98; added 3 cloves minced garlic to the beef as it cooked, omitted the salt and used herb flavored linguine. Easy dish to make that had a terrific taste! Message From WWGQ25C@prodigy.com (MRS LYNN P THOMAS) to The TNT Recipes List. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I got this off the TNT list and made it for dinner last night and it was great. The original called for regular ground turkey, chili instead of the chili starter, and lowfat sour cream. * Exported from MasterCook * Chili Verde Recipe By :Woman's Day Crockery Cuisine Serving Size : 9 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds beef, trimmed -- 1" cubes 1/4 cup oil 1 1/4 teaspoons salt 1/8 teaspoon pepper 2 onion -- chopped fine 2 cloves garlic -- minced 29 ounces stewed tomatoes -- undrained 12 ounces tomatillos -- drained and chopped 4 ounces green chiles -- diced 1 cup parsley -- chopped 1/3 cup lemon juice 2 teaspoons oregano 1 1/2 teaspoons cumin 1 teaspoon coriander 1/8 teaspoon allspice Brown meat in 2 TBSP. oil. Sprinkle with 3/4 tsp. salt and pepper. Turn into crock. Saute onions and garlic in 2 TBSP. oil until soft. Blend tomatoes and juice into onions, with 1/2 tsp. salt. Add tomatillos, chilies, parsley, lemon, oregano, cumin, coriander and allspice. Mix into beef. Cover and cook about 7 hours on LOW or until tender. >From: Vickie - - - - - - - - - - - - - - - - - - - Serving Ideas : SERVE OVER RICE * Exported from MasterCook * Chili, Tvp Quick Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup water -- (3 to 3 1/2) 2 cans beans -- (16 oz each) -- (I used kidney and pinto) 1 cup Textured-soy-protein granules 14 oz canned diced tomatoes 14 oz canned tomato sauce 1 cup green pepper -- chopped 1 medium onion -- chopped 1 1/2 cloves garlic 2 tablespoon chili powder 1 teaspoon salt 1/2 cup fresh cilantro leaves -- chopped (opt.) -- (1/2 to 2/3) Combine everything in a large saucepan; heat to boiling. Reduce to a simmer. Cook for about 15 minutes and serve. Makes aprox 7-8 cups chili. >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : Tried this out on my hubby the other day. He gave it a good score. I did not tell him it was TVP until the next day. He thought that concept was great. * Exported from MasterCook * Chinese Dumplings With Ginger Scallion Dipping Sauce Recipe By :Rancho La Paerta, Baja California, Mexico Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 garlic clove -- peeled 4 ounces sea bass fillets -- or other firm white fish -- skin removed 3 large shrimp -- peeled and deveined 1 scallion -- chopped 2 large egg whites 1 1/2 teaspoons low-sodium soy sauce 2 teaspoons minced fresh cilantro 1/8 teaspoon Chinese 5-spice powder 1 pinch salt -- or to taste 1 pinch cayenne pepper -- or to taste 20 2 inch sq won-ton wrappers Ginger-Scallion Sauce -- see recipe 1. Bring a large pot of water to a boil. 2. With the motor running, add garlic through the feed tube of a food processor and process until minced. Add sea bass, shrimp and scallion, and pulse for 10 seconds. Add egg whites, soy, cilantro, Chinese 5-spice powder, salt and cayenne, and pulse until well combined, about 10 seconds. 3. Lay 5 wonton wrappers on a dry work surface and place 1 1/2 tsp. of fish mixture in the center of each wrapper. Rub a drop of water on the edges of two adjoining sides of each wrapper and fold in half to form a triangle, pressing firmly to seal. 4. Fill rest of wrappers. 5. Gently drop the dumplings into the boiling water in batches, and remove with a slotted spoon when they float to the surface. Drain on paper towels. 6. To serve, arrange 5 dumplings on each of 4 salad plates and spoon Ginger-Scallion Dipping Sauce over the dumplings. Pass remaining sauce at the table. Nutritional information (with Ginger-Scallion Dipping Sauce) 178 calories per serving (8% from fat) SPA FOOD, by Lori Longbotham and Diane Quagliani, Jan/Feb 1998 AMERICAN HEALTH, Readers' Digest Publication, see also www.americanhealth.com Notes: These dumplings are so full of flavor you'd never guess they're lowfat. The lean secret? They're filled with fish, not pork, then simmered instead of fried. >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chip Cookies #4 Recipe By :Health Magazine, Jan/Feb 1996 (revised) Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Lighter Bake -- * 1 teaspoon Vanilla extract 2/3 cup Brown Sugar 1 egg white or 1/4 cup egg beaters 1/2 cup White flour 1/2 cup Whole Wheat Flour 1/2 Teaspoon Baking Soda 1 dash salt 1/2 cup Low Fat chocolate chips vegetable spray * (oil substitute, prune based usually near oil in grocery store) Preheat oven to 375 degrees F. Dump "lighter bake" into a mixing bowl and beat in vanilla, brown sugar with an electric mixer. Then add egg white or egg beater and blend with electric mixer. In a separate mixing bowl, combine flours, baking soda and salt. Thoroughly mix wet and dry ingredients together by hand. Stir in chocolate chips. Chill dough in the refrigerator if desired and store extra in fridge. Drop dough by teaspoonful onto cookie sheets coated with cooking spray. Smush some additional chocolate chips into the top of the cookies before putting them in the oven. Hint: Wet fingertips with water to keep from sticking to your fingers. I also smushed some peanut butter chips in my cookies too. Bake until edges are golden brown, about 7-10 minutes. Better, I freeze the dough and use only what I want and have fresh cookies at any time. Also helps me this way with portion control. Makes 24 cookies. >From: "Shanks, Mira L." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Hazelnut Biscotti #2 Recipe By :Moosewood Restaurant Low-Fat Favorites Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup unbleached white flour 1/4 cup unsweetened cocoa powder 1 cup sugar 1 tsp baking powder 1/4 tsp salt 1/2 tsp. ground cinnamon 2 whole eggs 2 egg whites 1 tablespoon hot water 2 teaspoons instant coffee granules 1/2 cup chopped toasted hazelnuts Preheat the oven to 350 degrees. Prepare a baking sheet with cooking spray or a very light coating of oil. In a large mixing bow, sift together flour, cornmeal, baking powder, and salt. Lightly beat the eggs and add them to the flour mixture. Stir in the maple syrup, vanilla, and walnuts, mixing just until the dough is smooth. Using a rubber spatula and floured hands, scoop half of the dough out of the bowl and onto one side of the baking sheet. Shape the dough into a 15" long log. Make a second log on the other side of the baking tray with the remaining dough. Space the logs at least 6" apart. Bake for 25-30 minutes, until the top of each biscotti log is firm. Remove them with a long spatula to a wire rack and cool for 10-15 minutes. Cut each log on a severe diagonal into about 20 1/2" thick slices and place them, cut side down, on the baking sheet. Reduce the oven temperature to 350 degrees and bake for 15 minutes. Hot from the oven, the biscotti might be slightly soft in the center, but they will harden as they cool. Allow them to cool completely. Stored in a tin or other tightly closed container, they will keep for at least a couple of weeks. Per .65 oz. serving: 55 calories, 1.4 g protein, 125 g fat, 10 g carbohydrates, .2 g saturated fatty acids, .1 g polyunsaturated fatty acids, .7 g monounsaturated fatty acids, 13 mg cholesterol, 30 mg sodium, .3 g total dietary fiber >From: "W. Kaplan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Popcorn Recipe By :weight watchers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon sugarfree cocoa mix 1 teaspoon baking cocoa I Can't Believe It's Not Butter Spray 8 cups air-popped popcorn You mix 1 T. sugarfree hot cocoa mix with 1 t. of regular baking cocoa, spray your popcorn with I can't Believe it's not Butter spray and toss. This amount works for about 8 cups of popcorn. >From: jenk@midplains.net (Jennifer) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Pudding Recipe By :SPICY FAT-FREE COOKING SECRETS by Gita Chandra Serving Size : 4 Preparation Time :0:30 Categories : Desserts Eat-Lf Mailing List Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups skim milk 2 tablespoons nonfat dry milk powder 1 1/2 tablespoons unsweetened cocoa 2 tablespoons sugar -- or to taste 2 tablespoons cornstarch -heaping -- mixed with 3 tablespoons skim milk -- cold 1/4 teaspoon pure vanilla extract Maraschino cherries -- optional Combine the skim milk, milk powder, cocoa, and sugar in a 3-quart stainless steel saucepan. Bring to a boil on high heat, stirring constantly. Lower heat to prevent the mixture from boiling over. Add the cornstarch mixture gradually while stirring at the same time. When the milk thickens to the consistency of cake batter, which happens almost immediately, remove and set aside. (If the milk does not thicken easily, add 1 Tbl. cornstarch mixed with 2 Tbl. cold milk.) Stir in the vanilla extract. Pour the mixture into a fancy serving dish and allow to cool. Refrigerate for at least 3 hours to enable the pudding to set. When the pudding feels firm (test by tipping the bowl gently), garnish with cherries or your favorite fat-free topping. Serve. Each serving provides: Calories 114, Protein 6.4g, Carbohydrate 21.4g, Fat 0.6g, Sodium 91mg, Cholesterol 3mg. Recipe from SPICY FAT-FREE COOKING SECRETS, by Gita Chandra (c) 1997, Prima Publishing. Presented by Compucook.com MC editing by Pat Hanneman (Kitpath) < http://wizard.ucr.edu/~phannema > >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Pudding Cake #2 Recipe By :My Collection Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons margarine 3/4 Cup sugar 1 Cup flour 1/4 Teaspoon salt 2 Teaspoons baking powder 1 1/2 Tablespoons cocoa 1/2 Cup milk 1 Teaspoon vanilla 1/2 Cup sugar 1/2 Cup brown sugar 5 Tablespoons cocoa 1 Cup water Cream margarine and sugar. Add flour, salt, baking powder and 1 1/2 tablespoon cocoa. Mix in milk and vanilla. Spread in 8" square pan. Mix white sugar and brown sugar and 5 tbsp. cocoa in small bowl. Spread evenly over dough and cover with a generous cup of water. Bake at 350 degrees F for 45-50 minutes. Serve hot with ice cream. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Double recipe for 9x13" pan. Here's a wonderful dessert that my boys always used to request for their birthday dinners. It's lowfat, and if you buy a good quality lowfat frozen yogurt or ice cream to go with it, your teenager won't guess that that this is anything other than rich chocolate at its best. Your other guests can have a moderate helping without compromising their diets too badly.