* Exported from MasterCook * Ciabatta, Italian Flat Bread Recipe By :Homearts Recipes: Folk Breads Serving Size : 24 Preparation Time :4:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast 1 teaspoon sugar 5 cups all-purpose flour 1 tablespoon salt 2 tablespoons milk 2 tablespoons extra virgin olive oil 1. In cup, combine yeast, sugar, and 1/4 cup warm water (105 to 115 degrees F.). Let stand until yeast mixture foams, about 5 minutes. 2. Into bowl of heavy-duty mixer, measure flour and salt. With wooden spoon, stir in milk, olive oil, yeast mixture, and 2 cups warm water (105 to 115 degrees F.) until blended. With dough hook, mix on medium speed 15 minutes or until dough becomes elastic. (Or, if you prefer to mix by hand, in very large bowl, combine ingredients as above and stir with wooden spoon 15 minutes or until dough becomes elastic.) This is a very sticky and moist dough; resist the urge to add more flour, and do not knead or stir for less than the suggested time. 3. Scrape dough into greased large bowl; with greased hand, pat top of dough to coat. Cover bowl with plastic wrap, and let dough rise in warm place (80 to 85 degrees F.) until doubled, 1 to 1 1/2 hours. 4. Flour large cookie sheet. With floured hand, punch down dough and divide it in half. Turn pieces of dough onto cookie sheet, about 3 inches apart; cover and let rest 15 minutes for easier shaping. With hands, pull 1 piece of dough into 14" by 4" oval. Repeat with remaining piece of dough, still keeping loaves 3 inches apart. With floured fingers, make deep indentations all over each loaf, making sure to press all the way down to cookie sheet. Sprinkle loaves lightly with flour. Cover and let rise in warm place until doubled, about 30 minutes. 5. Preheat oven to 425 degrees F. Place 12 ice cubes in 13" by 9" metal baking pan. Place pan in bottom of oven. Bake loaves on middle rack 25 to 30 minutes until golden, using spray bottle to spritz loaves with water 3 times during first 10 minutes of baking. Cool loaves on wire rack. Each serving: About 105 calories, 3 g protein, 20 g carbohydrate, 1 g total fat (0 g saturated), 0 mg cholesterol, 270 mg sodium. > - - - - - - - - - - - - - - - - - - - NOTES : Try this flat Italian bread with any hearty soup or stew. We also like it with a simple green salad. Yields: 2 loaves, 12 servings per loaf. Work Time: 30 minutes plus rising and cooling; Total Time: 1 hour plus rising and cooling. GH: New Bread Winners Mar 98 http://homearts.com/gh/food/28brea21.htm * Exported from MasterCook * Cinnamon Biscotti Recipe By :Cooking Light, May 1997 Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups flour 3/4 Cup sugar 1 1/2 Tsp. baking powder 1 1/2 Tsp. ground cinnamon 1/4 Tsp. salt 3 Large eggs 2 Tbsp. stick margarine -- melted 2 Tsp. vanilla extract cooking spray 2 Tbsp. sugar 1/2 Tsp. ground cinnamon 1. Preheat oven to 325F. 2. Combine first 5 ingredients in a large bowl: make a well in center of mixture. Combine eggs, margarine, and vanilla; stir with a whisk. Add to flour mixture, stirring just until moist. 3. Turn dough out onto a lightly floured surface; knead lightly 10 times. Shape dough into a 16 inch roll. Place roll on a baking sheet coated with cooking spray; flatten to a 3/4 inch thickness. Combine 2 tbsp. sugar and 1/2 tsp. cinnamon; sprinkle over dough. 4. Bake at 325F for 30 minutes. Remove roll from baking sheet; let cool 10 minutes on a wire rack. Cut roll diagonally into 24 (1/2 inch) slices. Place, cut sides down, on a baking sheet. Bake at 325F for 10 minutes. Turn cookies over; bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; let cool completely on a wire rack. Calories 96 (17% from fat) Fat >From: Mary - - - - - - - - - - - - - - - - - - - NOTES : Here is one that we like. I don't know if it is too much sugar for you though. I recommend that you don't overbake. If you find that they are too soft you can always put them in a warm oven and let them "dry out". Hope you like them. * Exported from MasterCook * Cinnamon Flax Scones Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cup all purpose flour 1/4 cup ground flaxseed 1/3 cup turbinado sugar 1/2 tsp. baking soda 2 tsp. baking powder 1/2 tsp. salt 1 1/2 tsp. cinnamon 1/3 cup butter or shortening 3/4 cup buttermilk 1/2 cup raisins -- (optional) Thoroughly mix flour, ground flax seed, sugar, baking soda, baking powder, salt and cinnamon. Cut butter or shortening into dry ingredients until a pea- sided, mealy texture is formed. Add buttermilk. Do not overmix. Place dough on floured breadboard with raisins. Knead 5-7 times to incorporate the raisins. Roll until dough is 1/2 inch thick. Cut into triangles 2 inches wide by 4 inches long. Place on an ungreased baking sheet. Brush with an egg white glaze prior to baking. Bake at 375 for approximately 25 minutes. Yields-12 scones. >From: MOMnAaron - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Colcannon Recipe By :Eating Well - March 1998 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 sprigs fresh thyme 1 cup 1% low-fat milk 6 cloves garlic 6 scallions -- sliced 5 cups cabbage -- finely shredded 4 medium Yukon gold potatoes -- cut into 2" pieces salt and pepper 2 tablespoons fresh parsley -- chopped 1. Tie thyme sprigs with twine or in a cheesecloth bag. 2. In a small saucepan combine milk, garlic and thyme, bring to a simmer over medium heat; reduce to low and let simmer gently until garlic is soft, 5-10 minutes. Discard thyme. 3. Transfer milk mixture to a blender and puree until smooth. Return to pan and stir in scallions. Cover and set aside. 4. In a large pot bring 1 inch salted water to a boil. Add cabbage, cover and cook until very tender, 8-10 minutes; drain well. 5. Meanwhile place potatoes in a large saucepan and cover with cold salted water; bring to a boil, reduce heat to medium and cook, covered until tender 10-15 minutes. 6. Drain potatoes and return to pan, mash. 7. Gradually add milk mixture stirring until smooth. Stir in cabbage and season with salt and pepper. Transfer to a warmed serving bowl and garnish with parsley Notes: The potatoes can be prepared up to 1 hour ahead of time and kept warm, covered, over a larger pan of barely simmering water. Nutritional Information per serving: 85 calories, 1 gram fat, 22 grams carbohydrate, 4 grams protein, 3 grams fibre, 2 mg cholesterol, 40 mg sodium, 6.8% CFF Formatted and Busted by RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coleslaw #4 Recipe By :Golden Door Spa, Escondido, CA Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces thinly sliced green cabbage 1 1/2 ounces thinly sliced red cabbage 1/2 carrot -- grated 1/4 cup diced red onions 1/4 cup red wine vinegar 1 teaspoon kosher salt Combine in a large bowl and toss to mix. Cover for an hour, then drain the excess liquid. Before serving, add half an unpeeled, grated apple; toss and sprinkle with parsley. 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 * Colorful Vegetable Omelet, Brenda's Recipe By :One day at a time lowfat cookbook, p.32 Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup chopped onion 1/2 Tablespoon unsalted butter -- softened 1/3 Cup diced red bell pepper 1/3 Cup shredded carrots 1/3 Cup chopped broccoli flowerets 1/8 Teaspoon dried marjoram 1/8 Teaspoon salt 2 eggs 1 egg white 1 Tablespoon skim milk 1 Tablespoon minced fresh parsley 1/4 Cup alfalfa sprouts parsley sprigs for garnish In a medium-size bowl, combine onion and 1 teaspoon of the butter. Microwave on HIGH 2 minutes. Stir in bell pepper and carrots and microwave on HIGH 2 minutes. Add broccoli and microwave on HIGH 1to 2 minutes until vegetables are crisp-tender. Stir in marjoram and salt. (You can also cook in a skillet over medium heat in the order given on top of the stove until vegetables are crisp-tender.) Cover and keep warm. Beat eggs and extra egg white with skim milk and parsley. Heat a nonstick 8-inch skillet over medium heat until a drop of water dances when sprinkled in the pan. Swirl the remaining '/2 teaspoon butter around bottom of pan. When melted, pour in egg mixture. As eggs cook, pull edges of the omelet toward the center of the pan with a table knife, allowing uncooked egg to reach pan. Repeat until eggs are set. Eggs can be slightly soft on top, as they will continue to cook. Spoon vegetables over half the omelet. Gently fold omelet over vegetables and remove to a serving plate. Top with sprouts and garnish with parsley. Makes 2 servings. PER SERVING; Cal 141, Carbo 9 gm, Prot 10 gm, Total fat 7 gm, Sat fat 3 gm, Cal from fat 44%, Chol 219mg >From: BLAdams96 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coriander And Yogurt Sauce Recipe By :HIGH FIBRE COOKING, by Carole Handslip (1988)* Serving Size : 6 Preparation Time :0:05 Categories : Eat-Lf Mailing List Indian Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup plain lowfat yogurt 1 teaspoon ground coriander 1 clove garlic -- crushed 1 teaspoon tomato paste 1 teaspoon chopped fresh cilantro -- leaves salt and pepper -- to taste Place all ingredients in a small bowl and mix together thoroughly. Makes 2/3 cups. Prep 5 mins. Do no freeze. mc-PER SERVING 21% cff: 17 cals; 0.4g fat; 1g prot; 2g carb; 2mg chol; 18mg sod; 0.1g fiber. May be served cold or hot. A pungent, spicy creamy sauce, good with beans (pulses) and veggie burgers. See Curried Chick Pea Rissoles. *Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Pudding From Maine Recipe By :Merrymeeting Merry Eating Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 17 ounces creamed corn, low calorie 2 eggs -- lightly beaten 1/2 skim milk salt and pepper to taste 2 tablespoons margarine -- melted 2 tablespoons red pepper -- chopped 2 tablespoons onion -- chopped 15 Ritz crackers -- crushed Mix all ingredients except 1/4 cup of the crushed crackers. Pour into 1 1/2 quart buttered casserole. Sprinkle with reserved cracker crumbs. Bake in preheated 350 deg F oven for 1 hour or until center is firm. >From: "lbrower@gwi.net" - - - - - - - - - - - - - - - - - - - NOTES : I found this in a regional cookbook. It is called "corn Pudding" and I entered it into MasterCook to get the nutritional analysis. Substituting the new Ritz Air-crisps would reduce calorie and fat values. I have never tried this recipe but it got into this collection so it must be a local favorite. * Exported from MasterCook * Cottage Cheese Breakfast Rolls Recipe By :Angie Phillips Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- slightly beaten 2 tbsps Sugar 1/4 tsp cinnamon nutmeg -- dash 1/3 cup dry milk 1/4 cup water 1 cup cottage cheese, lowfat -- small curd 1 tsp vanilla 1 pkg refrigerated crescent rolls -- (8 per pkg.) 1 tbsp margarine -- melted 1/2 cup applesauce, unsweetened Preheat oven to 325 degrees. Combine all filling ingredients and place in an 8 x 8 inch baking dish coated with vegetable pan spray. Bake for 25 minutes. let cool. Place crescent rolls on cookie sheet; spread out into thin squares of dough. Brush with melted margarine. Spoon filling equally on rolls. Bring corners of dough together at center. Brush remaining margarine in top of rolls. Bake according to directions on crescent roll package. Cool. Top each roll with 1 tbsp. applesauce and serve. Filling may be prepared the day before and refrigerated. Make rolls the next day. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : EXCHANGES: 1/2 lean meat, 1 bread, 1 fat, 1/2 fruit * Exported from MasterCook * Country Corn Chowder Recipe By :Smart Shopper's Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons margarine 2 Tablespoons flour 1 Quart Skim Milk 2 Cups corn kernels -- canned 2 Tablespoons onion -- chopped 1 1/2 Teaspoons salt 1/4 Teaspoon white pepper 1/8 Teaspoon ground ginger 1/2 Teaspoon whole celery seed 2/3 cup Egg Beaters(r) 99% Egg Substitute -- Or 2 Lg Eggs 3 Slices Turkey Bacon -- crisp, crumbled Melt margarine in saucepan. Blend in flour, add milk all at once, stirring constantly. Heat to boil, stirring frequently. Add corn, onion, salt, pepper, ginger and celery seed. Cook, uncovered over low heat 20 minutes. Beat egg beaters (or eggs). Add 1 cup hot mixture to eggs. Return to soup, cook 3 minutes longer. Serve topped with crumbled bacon. Makes 6 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 181.3 Fat 5.8g Carb 22.7g Fib 1.4g Pro 11.2g Sod 813mg CFF 27.9% * Exported from MasterCook * Cranberry Apple Wild Rice Stuffing Recipe By :Veggie Life, Nov 1997 Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Vegetable Stock -- Or Water 2/3 cup Wild Rice 1 Med Red Onion -- Chopped 1 Lg Celery Ribs -- Diced 1 Tbsp Canola Oil 2 Med Apples -- Peel, Seed, Dice 3 cup Whole Wheat Bread Cubes -- (Abt 4 Slices) 1/3 cup Dried Cranberries 2 Tbsp Finely Chopped Walnuts 1/4 Tsp Dried Thyme 1/2 Tsp Salt -- Or To Taste Freshly Ground Pepper -- To Taste 1/2 cup Apple Juice Wild rice adds a wonderful texture to this stuffing, and the slight sweetness of dried cranberries lends a delicious flavor. This is an ideal stuffing for winter squash, and used that way makes for a dazzling holiday main dish. In a small saucepan, bring stock or water to a simmer. Stir in wild rice, cover and simmer gently until liquid is absorbed, 45 - 55 min. Preheat oven to 375F. In a med skillet over med heat, saute onion and celery in oil until golden, about 8 min. In a large bowl, combine cooked wild rice, onion-celery mixture, apples, bread crumbs, dried cranberries, walnuts, thyme, salt and pepper. Stir well to combine. Drizzle apple juice in slowly, stirring all the while, until mixture is evenly moistened. Transfer mixture to a lightly-oiled, large shallow baking dish, or stuff into a prepared winter squash. Bake for 20 - 25 min, or until top is slightly crispy. Makes 8 C Serving Size: 1/2 C Per serving according to magazine: Cal 96; Fat 2g; Carb 17g; Fib 1g; Pro 2g; Sod 137mg; CFF 19% To stuff winter squash (such as butternut Acorn and small sugar pumpkin): Halve squash lengthwise with a sharp knife. Scoop out seeds and fibers. Place halves, cut side up in foil-lined shallow baking dishes and cover tightly with more foil. Bake for 40 - 50 min in a 375F oven, or until easily pierced with a knife but still firm. When cool enough to handle, scoop out some of the pulp, leaving a sturdy, 1/2" thick shell all around. Incorporate squash pulp into the stuffing, or save for another use. Fill squash with desired stuffing. Return to baking dishes bake for another 15 - 20 min, or until heated through. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was really, really good!! Cal 185.4 Fat 3.6g Carb 34.1g Fib 4.7g Pro 6.5g Sod 562mg CFF 16.7% * Exported from MasterCook * Creamy Carrot Soup #2 Recipe By :Joan Lunden's Healthy Cooking (1996) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 2 small garlic cloves -- minced 2 teaspoons vegetable oil -- or unsalted butter 3 cups lowfat chicken broth -- low salt 6 carrots -- thinly sliced 2 parsnips -- thinly sliced 1/2 teaspoon dried thyme 1 tablespoon fresh lemon juice 1 tablespoon tomato paste -- or v8 4 drops hot sauce 1/4 cup nonfat plain yogurt 1 cup water -- or more as needed salt and pepper -- to taste **for optional garnish: chopped fresh dill lemon slices In a saucepan, cook the onion and the garlic in the oil over moderately low heat for 5 minutes or until the onions are softened. Add the broth, carrots, parsnips, and thyme; bring to a boil; and simmer for 30 minutes or until the vegetables are very tender. Transfer the mixture to a blender or food processor, in batches, and puree until smooth. Add the remaining ingredients, salt and pepper, to taste, and enough water to achieve the desired consistency, and blend the mixture. Serve hot or chilled. Garnish each portion with dill and lemon slices. Nutritional Analysis per 1 cup serving: 106 cals, 20% CFF, 2 g fat; 406 mg sodium. You may substitute 1/4 cup V-8 for the paste. Footer: (From _Healthy cooking with Joan Lunden_ by Joan Lunden and Laura Morton. (1996) New Life Entertainment, Inc. ISBN 0-316-53588-5) "kitchen PATh" phannema@wizard.ucr.edu (MC3:1997) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Chocolate Ice Recipe By :Diabetic Snack & Appetizer Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 13 oz Pkg. sugar-free instant Chocolate pudding mix 1 qt 2% low-fat milk Combine pudding mix and milk in large bowl. With a wire whisk, rotary beater, or electric mixer on low speed, blend thoroughly. Pour into ice-cream maker. Freeze as directed by manufacturer. Then serve immediately or pack in freezer container for later use. Exchange, 1 serving: 1 low-fat milk Calories, 1 serving: 82 More? Carbohydrates, 1 serving: 12 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Clam Sauce Recipe By :Katherine Rodman Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh mushrooms -- sliced 1 clove garlic -- chopped 2 tablespoons butter 2 tablespoons flour 12 ounces chopped clams -- 2-6 ounce cans reserving liquid 1 cup fat free half and half 1/4 cup Parmesan cheese -- grated 1 tablespoon dry sherry -- optional 1 tablespoon chopped parsley 1/4 teaspoon pepper 1 pound cooked pasta -- linguine preferred In medium saucepan, cook mushrooms and garlic in margarine until tender. Stir in flour to form a roux. Gradually stir in reserved clam liquid and half and half; cook and stir until thickened. Add clams, cheese, sherry if desired, parsley and pepper; heat through (do not boil). Serve over hot cooked linguine. Refrigerate left-overs. - - - - - - - - - - - - - - - - - - - NOTES : So many clams, so little time. This is one of Tom's favorites. It's also good on corn chips. This is a fabulous quick pasta dinner. The sauce can also be used for a great hot party dip. Thank goodness for fat free half and half. My husband couldn't really tell the difference from the really fat ladened sauce. Bon Appetit!!! * Exported from MasterCook * Creamy Wheat Cereal With Maple Syrup And Bananas Recipe By :Bon Appetit - 2/97 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lg bananas -- peeled 2 cup water 2 cup 1% low-fat milk 1/2 tsp salt 1 cup Cream of Wheat 1/2 cup maple syrup 1/4 cup banana chips -- broken into bits 2 tbsps sliced almonds -- toasted Chop enough banana to equal 1 cup. Slice remaining banana and reserve. Combine 2 cups water, milk and salt in a large saucepan. Bring mixture to boil. Gradually whisk in cream of wheat. Continue to whisk constantly until mixture thickens, about 4 minutes. Stir maple syrup and chopped banana into cereal. Divide cereal among 4 bowls. Garnish each serving with reserved sliced bananas, dried banana chips and toasted almonds and serve with milk. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This is a nice twist on a traditional favorite. Hubby and I both enjoyed it. * Exported from MasterCook * Crocked Orange Chicken #2 Recipe By :from list with no ident Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole skinless boneless chicken breast -- halved 1/2 teaspoon ginger 1 teaspoon salt 1 dash pepper 8 ounces orange juice, from frozen concentrate 2 cups mandarin oranges -- or fresh orange seg 2 green onions -- chopped ***Serve on hot rice 1.. Put chicken, ginger, salt, pepper, and frozen orange juice in slow cooker and cook for 6 hrs on low 2. Serve chicken on hot rice and top with orange segments and green onions. 3. Serve chicken liquid in a gravy boat. >From: Naralon Thorn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Chicken Fricassee Recipe By :Kathy Reckner Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can reduced fat cream of chicken soup 1/2 soup can water 1/2 cup chopped onions 1 teaspoon paprika 1 teaspoon lemon juice 1 teaspoon rosemary 1 teaspoon thyme 1 teaspoon salt 1/4 teaspoon pepper 4 skinless boneless chicken breast non-stick cooking spray --- 3 tablespoon. shortening 1 1/2 cups flour 2 tsp. baking powder 3/4 tsp. salt 3 tablespoon. fresh, chopped chives, -- or 2 tbl. dried chives 3/4 cup skim milk Spray crockpot with non-stick cooking spray. Place chicken in crockpot. Mix remaining ingredients together and pour over chicken. Cover and cook on low 6-8 hours. 1 hour before serving, prepare chive dumplings. Dumplings: Mix dry ingredients and shortening. Add chives and milk, combine well. Drop by teaspoonful onto hot chicken and gravy. Cover and cook on high for 45-60 minutes. Serve with mashed potatoes and vegetables, or over hot, cooked noodles. >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : This is a favorite at our house. * Exported from MasterCook * Crunchy Vegetable Wrap Recipe By :Cooking Light, March 1998 (modified) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 fat-free flour tortillas 4 lettuce leaves -- curly leaf 1 cup alfalfa sprouts 1 cup shredded cabbage -- red 1/2 cup chopped tomato 1/4 cup crumbled blue cheese 2 tablespoons chopped onions Top each tortilla with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas and roll up. >From: "Joanne M. McAndrews" ----- Per serving: 116 Calories; 3g Fat (18% calories from fat); 6g Protein; 21g Carbohydrate; 6mg Cholesterol; 410mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : Had this for dinner last night. It was very good!! * Exported from MasterCook * Curried Chick Pea Rissoles Recipe By :HIGH FIBRE COOKING, by Carole Handslip (1988)* Serving Size : 4 Preparation Time :0:50 Categories : Eat-Lf Mailing List Indian Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons sunflower oil 1 onion -- chopped 1 celery stalk -- chopped 1 clove garlic -- crushed 1/2 teaspoon turmeric 1 teaspoon ground cumin 1 teaspoon garam masala -- or madras curry 3/4 cup red lentils 1 3/4 cups water 1 cup cooked chickpeas 1/2 cup whole wheat bread crumbs 1 tablespoon chopped fresh cilantro salt and pepper -- to taste 4 tablespoons whole wheat flour celery leaves -- to garnish Bulgur Pilaf -- to serve Coriander and Yogurt Sauce -- to serve, see recipe 2 teaspoons oil -- for frying Heat oil in pan, add onion and celery and cook until softened. Add garlic and spices and cook for 1 minute, stirring constantly. Add lentils and water, bring to boil, cover and simmer 20 minutes, stirring occasionally. Remove from heat and mix in the chick peas, crumbs, cilantro, salt and pepper. Leave to cool slightly. Two patties per serving. Using dampened hands, shape the mixture into small balls, then flatten slightly and roll in the flour to lightly coat. Heat remaining oil in a large frying pan, add the rissoles, and fry for 3 minutes per side, until crisp and golden. Drain on paper towels and serve immediately garnished with celery leaves. Serves 4: prep 40 mins (add time to cook garbanzos). Cook 6 mins. Freezes well. mc-PER SERVING 24% cff: 340 cals; 10g fat; 17g prot; 50g carb; 0mg chol; 267mg sod; 14.3g fiber. Menu idea: Bulgur pilaf, yogurt sauce; mc-PER SERVING 19% cff: 534 cals; 124g fat; 25g prot; 88g carb; 2mg chol; 553mg sod; 23.4g fiber. *Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dutch Peach Crumb Bake Recipe By :Angie Phillips Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups sliced peaches -- canned (lite) 2/3 cup graham cracker crumbs 1 teaspoon cinnamon -- ground 1/4 teaspoon nutmeg -- ground 4 teaspoons margarine -- melted Layer peaches in bottom of an 8-inch square baking dish. Combine graham cracker crumbs, cinnamon, and nutmeg; mixing well; blend in margarine. Sprinkle mixture over peaches. Bake uncovered at 350 degrees for 30 minutes. Serve warm. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : NOTE: Four cups of fresh or frozen unsweetened peaches, thawed, may be substituted for canned (lite) peaches. EXCHANGES: Starch - 0.4 Fruit - 0.6 Fat - 0.5 * Exported from MasterCook * Eggplant Veggie Layer Casserole Recipe By :"Jessica R. Shawl" Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Jewish Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- roasted eggplant tomatoes onions zucchini potatoes red and green bell peppers nonfat ricotta cheese fresh rosemary The eggplant casserole isn't really a recipe. I do this thing with layers of roasted eggplant, tomatoes, onions, zucchini, potatoes, red and green bell peppers, etc. I layer them with some FF ricotta between a couple of layers, stick a skewer through them and bake. This usually makes 6-8 and then I garnish with a sprig of rosemary on top. (This looks like a tower of round veggie layers). This will be the main dish, but I'm going to turn it into a casserole and see how it is. If it turns out ok then I'll make more to take to a potluck on the 3rd night. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Enchiladas With Salsa Mexicana Recipe By :Rancho La Puerta, Baja California, Mexico Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups salsa -- such as Salsa Mexicana -- see recipe Vegetable oil cooking spray 1 red bell pepper -- seeded and thinly sliced 1/2 cup thinly sliced onion 2 cups sliced mushrooms 1 small all-purpose potato -- OR 3/4-cup cut potatoes -- 1/2" pieces 2 garlic cloves -- minced 2 cups packed fresh spinach leaves -- washed thoroughly and spun dry 2 tablespoons chopped cilantro -- PLUS 6 sprigs fresh cilantro -- for garnish 1/4 teaspoon red pepper flakes -- crushed 1/2 cup crumbled feta cheese -- (2-oz) 6 6 in corn tortillas -- fresh 8 cups finely shredded romaine lettuce 1. Preheat oven to 350F. Prepare Salsa Mexicana (see recipe) or use a prepared salsa. 2. Lightly spray a 1 2-in. nonstick skillet with vegetable oil cooking spray. Add bell pepper and onion, and cook over medium heat, stirring until softened, about 5 minutes. Add mushrooms, potatoes, garlic and 1/4 cup water and cook, stirring occasionally, until all vegetables are softened, about 10 minutes. Remove the skillet from the heat and stir in spinach, cilantro and red pepper flakes until spinach is wilted. Add feta and stir to blend. 3. Lightly spray an 8-in. square baking pan with vegetable oil. Warm each tortilla in a dry skillet over medium heat, about 1 minute per side. Place 1/3 cup of vegetable mixture in the lower part of each tortilla and roll up. Carefully place enchiladas seam side down in the baking pan, brush lightly with some of the liquid from the salsa, cover with foil and bake for 20 minutes. 4. To serve, divide lettuce among 6 plates. Place enchiladas on top of the lettuce. Top with salsa and garnish with cilantro sprigs. Nutritional information (with salsa): 175 cals, 17% cff. (4 g fat) SPA FOOD, by Lori Longbotham and Diane Quagliani, Jan/Feb 1998 AMERICAN HEALTH, Readers' Digest Publication, see also www.americanhealth.com Notes: A nicely spiced entree, these light enchiladas are filled with veggies instead of the typical beef, pork or chicken. A bit of feta cheese is in the wrap for tangy flavor and creaminess. >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fall Harvest Bread Recipe By :unknown, from rdpatrick@juno.com Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 lb : 1/2 cup water 2 cups white bread flour 1 Tablespoon dry milk 1 teaspoon salt 1 Tablespoon margarine 1/2 Tablespoon maple syrup 1/2 Tablespoon brown sugar 1/4 cup pumpkin, canned 1/2 teaspoon vanilla extract 1/2 teaspoon ground ginger 1/4 teaspoon allspice 1/4 cup pumpkin seeds, roasted 2 teaspoons active dry yeast -- or 1 tsp. fastrise Be sure to use plain canned pumpkin, not the pie filling! 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 8 is displayed (Sweet Bread cycle). 5) Press start. Bread will be done baking in the number of hours indicated. formatted by Russell Fletcher, cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fall Harvest Bread #2 Recipe By :unknown, from rdpatrick@juno.com Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 lb: 1 cup water 3 cups white bread flour 2 Tablespoons dry milk 1 1/2 teaspoons salt 2 Tablespoons margarine 1 Tablespoon maple syrup 1/2 Tablespoon brown sugar 1/2 cup pumpkin, canned 1 teaspoon vanilla extract 3/4 teaspoon ground ginger 1/2 teaspoon allspice 1/2 cup pumpkin seeds, roasted 3 teaspoons active dry yeast -- or 1 1/2 t. fastrise Be sure to use plain canned pumpkin, not the pie filling! 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 8 is displayed (Sweet Bread cycle). 5) Press start. Bread will be done baking in the number of hours indicated. formatted by Russell Fletcher, cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Fat Facts (Combination Foods) Recipe By :AzAngel652@aol.com, 3/17/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Combination Foods: 5 GRAMS: burrito, bean (1) pizza, cheese (1/4 of 12") soup, clam chowder/whole milk, (1 c.) 10 GRAMS: beef and veg. stew, (1 c.) burrito, bean and meat, ( 1) chili (1 c.) chicken chow mein, (1 c.) macaroni and cheese, (1 c.) Mc Donald's egg Mc Muffin, (1 sandwich) pizza, cheese and pepperoni, (1/4 of 12") spaghetti and meatballs, homemade, (1 c) Taco Bell taco, (1) tuna salad, (1/2 c.) turkey sandwich, on whole wheat bread, (1 sand.) 15 GRAMS: lasagna, w/o meat, (2.5x2.5" ) pea./jelly sand., on white bread, (1 sand.) roast beef sandwich on bun, (1 sand.) Wendy's single hamburger, plain, (1 sand.) 20 GRAMS: cheeseburger, regular (1 sand.) Dairy Queen's chili dog, (1 sand.) cheese enchilada, homemade ( 1) lasagna w/meat (2.5x2.5') macaroni/cheese homemade, (1 c.) quiche w/o bacon, (1/8 pie) 25 GRAMS: chicken pot pie, baked, (1 pie) chicken salad, ( 1/2 c.) fish sand. ( 1 sand. ) Mc Donald's Filet-O-Fish (1 sand. ) Wendy's broccoli and cheese potato ( 1 ) 30 GRAMS: Big Mac (1) biscuit /sausage ( 1 ) 35 GRAMS: Arby's roast chicken club (1) Burger King's Whopper (1) Wendy's Big Classic (1) >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Fat Facts #2 (Fruit And Vegetable Group) Recipe By :AzAngel652@aol.com, 3/17/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Fruit-Vegetable Group: 0 GRAMS: apple 1 med. applesauce 1/2 c. broccoli 1/2 c. cabbage 1/2 c. carrots 1 carrot celery 1 stalk fruit cocktail 1/2 c. grapefruit 1/2 med. grapes 1/2 c. green beans 1/2 c. green pepper 1/2 pepper lettuce 1/2 c. orange 1 med. o range juice 1/2 c. pears 1/2 c. potato, baked 1 large prunes, dried, cooked 1/2 c. raisins 1/4 c. spinach 1/2 c. strawberries 1/2 c. sweet potato, baked 1/2 med. tomato, fresh 1 tomato tossed salad, w/o dressing 1/2 c. 1 GRAM: banana 1 med. corn on cob fresh, cooked 1 ear corn, canned, cream style 1/2 c. pear 1 med. winter squash, fresh, baked 1/2 c. 5 GRAMS: potatoes, French-Fried, oven heated (10 strips ) potatoes, mashed ( 1/2 c. ) 10 GRAMS: potatoes, hashed brown ( 1/2 c. ) potatoes, french-fried, fried ( 10 strips ) 15 GRAMS: avocado, sliced ( 1/2 med. ) >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Fat Facts #3 (Grain Group) Recipe By :AzAngel652@aol.com, 3/17/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Grain Group: 1 GRAM: bagel, plain 1/2 bran flakes 1 oz. bread, cracked wheat, 1 slice bread, pita 1/2 bread, pumpernickel 1 slice breads, white, rye and whole wheat, 1 slice graham crackers 2 crackers, rye 2 saltines 4 egg noodles, cooked 1/2 c. hamburger bun 1/2 hard roll 1/2 English muffin plain, toasted, 1/2 oatmeal, instant cooked, 1/2 c. raisin bran 1 oz. rice, brown 1/2 c. tortilla, corn 6" (1) 3 GRAMS: biscuit, from mix, 1 crackers, whole wheat, 2 dinner roll, 1 pancake, buckwheat 4" (1) pancake, plain 4" (1) tortilla, flour, 8" (1) waffle, frozen 4" (1) 5 GRAMS: snack crackers, 4 plain croissant, 1/2 roll granola 1 oz. blueberry, bran and corn muffins, 1 10 GRAMS: waffle, homemade 7" (1) >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Fat Facts #4 (Meat Group) Recipe By :AzAngel652@aol.com, 3/17/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Meat Group: 1 GRAM: flounder/sole, baked 3 oz. navy beans, cooked 1/2 c. refried beans, canned 1/2 c. shrimp, boiled 3 oz. 3 GRAMS: beef, lean round steak 3 oz. chicken, roasted, w/o skin 3 oz. halibut, baked 3 oz. perch, baked 3 oz. tuna, canned in water 3 oz. 5 GRAMS: bologna, turkey 1 oz. chicken, roasted, with skin, 3 oz. egg, hard cooked 1 ham 5% fat 3 oz. roast pork, 3 oz. roast beef, lean only, 3 oz. tofu 1/2 c. tuna, canned in oil, 3 oz. turkey 3 oz. 10 GRAMS: bacon, 3 slices beef bologna, 1 oz. chicken, fried, batter dipped 3 oz. ham 11% fat, 3 oz. hot dog, chicken 2 oz. salmon, baked 3 oz. sausage, link 2 links shrimp, breaded and fried, 3 oz. steak, sirloin broiled 3 oz. 15 GRAMS: ground sirloin/round, broiled 3 oz. hot dog, beef 2 oz. McDonald's chicken nuggets 6 pcs. peanut butter, 2 T. pork chop, broiled 3 oz. roast beef, lean and fat 3 oz. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Fat Facts #5 (Milk Group) Recipe By :AzAngel652@aol.com, 3/17/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Milk: 1 GRAM: Cheese, cottage, 1% low-fat- 1/2 c. yogurt, frozen, plain- 1/2 c. 3 GRAMS: buttermilk 1 c. cheese, cottage, 2% low-fat- 1/2 c. cheese, parmesan, grated 1 T. ice milk, hardened- 1/2 c. milk, 1% low-fat- 1c. yogurt, fruit flavored, low-fat- 1 c. 5 GRAMS: cheese, cottage, creamed- 1/2 c. cheese, mozzarella, part-skim-1 oz. ice cream, hardened, 10% fat-1/2 c. milk, 2% low-fat-1 c. milk, chocolate, 2% low-fat-1 c. pudding, instant 1/2 c. yogurt, plain, low-fat-1 c. 10 GRAMS: cheese, American 1 oz. cheese, cheddar, 1 oz. cheese, Monterey, 1 oz. cheese, parmesan, grated, 1 oz. cheese, Swiss, 1 oz. ice cream, premium, hardened, 16% fat- 1/2 c. milk, chocolate, whole- 1 c. milk, whole, 1 c. milkshake, 10 fl. oz. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frappuccino (Starbucks Clone) Recipe By :Top Secret Recipes Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup espresso coffee -- made fresh 2 1/2 cups milk, 2% lowfat 1/4 cup sugar 1 Tablespoon pectin -- (dry)* Combine all of the ingredients in a pitcher or covered container. Stir or shake until sugar is dissolved. Chill and serve cold. Makes 24 ounces. To make the "Mocha" variety: Add a pinch (1/16 teaspoon) of cocoa powder to the mixture before combining. *Pectin is a natural thickener found in fruits that is used for canning. You can find it in the supermarket near the canning supplies. It is used in this recipe to make the drink thicker and creamier, and can be found in the original recipe. It does not add to the flavor and can be excluded if you don't care so much about duplicating the texture of the real thing. To fake espresso with a drip coffee maker and standard grind of coffee: Use 1/3 cup ground coffee and 1 cup of water. Brew once then run coffee through machine again, same grounds. Makes about 1/2 cup fresh espresso to use in the above recipe. Run a pot of water through machine, without grounds, to clean. (inspired by Barb Moore) This is a clone for Starbuck's "Lowfat Creamy Blend of Coffee & Milk" that you can now find in the all-too-puny 9 1/2-ounce bottles in most stores. http://www.topsecretrecipes.com/ Copyright 1997 Todd Wilbur -"Top Secret Recipes" >From: "Russell J. Fletcher" - - - - - - - - - - - - - - - - - - - NOTES : First made 1/20/98. * Exported from MasterCook * Freezer Ice Cream (Sugar Free) Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups PET Lite milk 1/2 cup Sugar Subst. equivalent 4 cup Strawberries 8 slices pineapple -- from can 16 tablespoons Pineapple Juice -- from can 2 cup Orange Juice Directions: Put all ingredients in a home freezer and freeze according to instructions. Makes 16 1-Cup Servings. Exchanges: Each Serving equals 1 Milk and 3/4 Fruit. Calories: 125 From Files of A.Broaddus 6/24/93 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Herb Crust Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp chopped fresh parsley 1 tbsp chopped fresh chives 2 tsp chopped fresh thyme 2 cloves garlic -- minced 2 tsp grated orange rind Makes about 5 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 * Fruit Salad With Honey Lime Dressing Recipe By :Knapp Honey, NY Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup honey 1/2 cup lime juice 1 pinch nutmeg or cinnamon 1 quart mixed sliced fruit (berries, apples, melon, etc.) In blender or food processor, combine honey, juice and seasoning; blend until smooth. In medium bowl, toss fruit with dressing and chill until ready to serve. Makes 4 servings. Honey Products (10 Mar 98) Knapp Honey from Waterville, NY, US Catalog, recipes and links for children. http://members.aol.com/Brian841/Index.htm >from Pat Hanneman (kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruited Chicken Curry Stew Recipe By :WW 1-2-3 Success Recipe Collection Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. skinless boneless chicken breasts -- diced 2 tablespoon. flour 3/4 teaspoon. salt 4 teaspoon. olive oil 1 onion -- sliced 3 garlic cloves -- chopped 1 1/2 teaspoon. curry powder 1 1/2 cup. chicken broth 18 dried apricot halves -- halved 12 prunes -- halved 1/4 teaspoon. pepper 2 tablespoon. chopped parsley --- Couscous In plastic bag combine chicken, flour and 1/2 t. of salt, shake til chicken is coated. Heat 2 t. oil in skillet and brown chicken. Transfer to a plate. Heat remaining oil in same skillet. Saute onion and garlic til soft. Stir in the curry, stir til fragrant, about 1 minute. Stir in chicken, then add broth, apricots, prunes, pepper, and rest of salt. Reduce heat and cook til chicken is heated through, about 20 minutes. Serve on a bed of couscous, top with chopped parsley. Serves 4. Per serving (couscous info not included) 309 calories, 9 g. fat, 2 g. saturated fat, 76 mg. cholesterol, 836 mg. sodium, 30 g. carbohydrate, 5 g. fiber, 28 g. protein, 52 mg. calcium. >From: jenk@midplains.net (Jennifer) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Mashed Potatoes #2 Recipe By :Cooking Light Annual Recipes 1997, page 276 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 cups baking potato -- peeled and cubed 6 garlic cloves -- peeled 1/2 cup 2% low-fat milk -- (I used skimmed) 1/4 cup grated Parmesan cheese 2 tablespoons margarine 1/2 teaspoon salt 1/8 teaspoon pepper Place potato and garlic in a medium saucepan. Cover with water, and bring to a boil. Reduce heat. Simmer 20 minutes and drain. Return potato and garlic to pan. Add milk, Parmesan cheese, margarine, salt and pepper; beat at medium speed of an electric mixer until smooth. Yield: 8 servings, 3/4 cup size) >From: "Carmen & Mark Sminesvik" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Scallion Dipping Sauce Recipe By :Rancho La Puerta, Baja California, Mexico Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup rice vinegar 1 scallion -- minced 1 teaspoon low-sodium soy sauce 1 teaspoon minced fresh cilantro -- or more to taste 1 garlic clove -- minced 1/2 teaspoon brown sugar 1/2 teaspoon dark sesame oil 1/2 teaspoon minced ginger 1/4 teaspoon red pepper flakes -- or to taste Combine above ingredients in a glass jar and shake to blend completely. Sauce will keep for several days stored in a tightly covered jar in the refrigerator. Makes a generous 1/2 cup. SPA FOOD, by Lori Longbotham and Diane Quagliani, Jan/Feb 1998 AMERICAN HEALTH, Readers' Digest Publication, see also www.americanhealth.com Notes: See "Chinese Dumplings with Ginger-Scallion Dipping Sauce" by Rancho La Puerta for serving suggestion >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Dressing (Tzajekee) Recipe By :"smithg" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- peeled cucumber garlic black or white pepper basil parsley lemon juice nonfat plain yogurt In a food processor, puree a peeled cucumber: seeds & all. Add garlic, black or white pepper, touch of basil, parsley, and lemon juice. Stir into 8oz of fat free plain yogurt. Num num. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Herb Crust Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp chopped fresh parsley 1 tbsp chopped fresh oregano 1 tbsp grated lemon rind 2 cloves garlic -- minced Makes about 4 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 * Guacamole With Peas Recipe By :Woman's Day 9/1/97 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup canned green peas -- rinsed with cool -- water for 2 minutes and drained 2 tablespoons nonfat mayonnaise 1 tablespoon lemon juice 1/4 medium avocado -- slightly mashed 1/2 cup tomato -- chopped 1/4 cup onion -- finely chopped 1 tablespoon salsa 1/4 teaspoon garlic salt 1/4 teaspoon chili powder In a food processor, blend peas, mayonnaise and lemon juice until ultra- smooth. Transfer to a mixing bowl. Stir in remaining ingredients. Cover and chill for at least 1 hour. Season to taste. Serve with baked tortilla chips. Makes 2 cups. >From: BLAdams96 - - - - - - - - - - - - - - - - - - - NOTES : I LOVE Guacamole and I know Avocados are nutritious, but they are also high in fat. I made this to eat with baked tortillas and to use in lowfat fajita wraps. My son had no idea there were peas in it. It's delicious. Try it! * Exported from MasterCook * Ham And Cheese Casserole Recipe By :JoAnna M. Lund, Grandma's Comfort Food - Made Healthy Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoon All-purpose flour 1 1/2 cup evaporated skim milk -- (One 12-oz can) 1/8 teaspoon Black pepper 1/2 teaspoon Garlic salt -- (I added) 3/4 cup shredded Kraft reduced-fat Cheddar cheese -- (3 ounces) 1 1/2 cups Hot cooked noodles -- rinsed -- and drained 1 cup cut green beans -- (one 8-oz can) 1 cup diced fat-free ham -- (6-oz) -- or any extra-lean ham Preheat oven to 350 degrees. Spray an 8x8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine flour, evaporated skim milk, black pepper, and optional garlic salt. Stir in Cheddar cheese. Cook over medium heat until sauce thickens, stirring constantly. Add noodles, green beans, and ham. Mix well to combine. Spoon mixture into prepared baking dish. Bake for 20 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Nutritional info: One serving = 290 calories, 6 gm fat (18.6 CFF), 24 gm protein, 35 gm carbohydrate, 654 mg sodium, 443 mg calcium, 2 gm fiber. Diabetic exchanges: 1-1/2 meat, 1-1/2 starch, 1 skim milk, 1/2 vegetable. Source: JoAnna M. Lund, _Grandma's Comfort Food - Made Healthy_; 1998. Submitted by >From: HONEYBABE@prodigy.net (Mary Ann Young) - - - - - - - - - - - - - - - - - - - NOTES : I thought of the list when I tried for the first time last evening this terrific "Ham and Cheese Casserole." From the marvelous creamy taste, you will swear that it has gobs and gobs of that awful fat and calories. It has such a wonderful meld of flavors that I'm sure many will enjoy it. * Exported from MasterCook * Hamburger Buns (Grandma Style Dough With Malt) Recipe By :found by Madonna [toez-grl@geocities.com] on Internet Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups warm water 5 teaspoons dry yeast 1 pinch sugar 1/3 cup oil 1/2 cup sugar 2 1/2 teaspoons salt 1/4 teaspoon malted milk powder -- or syrup 6 cups bread flour milk -- for brushing sesame seeds Place water, yeast and pinch of sugar in bread machine pan and let stand for a couple of minutes. Add in remaining ingredients. Place machine on dough mode. When cycle is over, remove dough from machine. Gently deflate. Divide dough in 8-10 portions, cover with a clean tea towel and let rest five minutes. Shape each portion into a ball and place, evenly spaced apart, on a parchment paper (I use waxed) lined baking sheet. Place a towel over them. Allow to rise until quite puffy, around 20-30 minutes. Flatten each roll gently with palm of hand. Brush, if desired with milk (it improves the brown color) and sprinkle on sesame seeds. Preheat oven to 375 F. Bake, until nicely browned, around 15-20 minutes. Freeze leftovers. 8-10 Rolls or Buns "This is a deceptively simple, but enriched white bread, grandma-style dough. Small additions such as malt (if you don't have it, leave it out but check sources before abandoning it prematurely), a touch more sugar, and oil make the sort of dough that commercial bakeries fashion their hamburger rolls with - only these taste a million times better. In fact, the malt, sugar, and oil, in fact, are responsible for the wholesome flavor but more importantly, contribute to nice, even browning on these rolls - so characteristic of commercial hamburger rolls. Easily made in the bread machine on Dough Cycle, then plucked out and shaped into rolls, this recipe makes incredible, wonderfully spongy and flavor-packed, SUBSTANTIAL hamburger rolls take the average barbecued hamburger supper up a notch. You need a bread machine capacity of at least 1 1/2 pounds to make this recipe." Russell Fletcher cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - NOTES : Or, add poppy seeds, onion soup mix to top. These make wonderful hamburger buns. We use them with Carolina Pork BBQ. * Exported from MasterCook * Hamburger Soup Recipe By :Donna Rempel Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds extra lean ground beef 4 Large potatoes 4 carrots 3 celery 1 Medium onion 28 Oz tomatoes 10 Oz tomato soup 10 Oz beef consomme 2 Cups water 6 Tbsp. pearl barley 1 Tsp. thyme Brown hamburger and drain off fat. Dice carrots, celery, onions and potatoes. Combine hamburger, vegetables and the rest of the ingredients in a large pot or Dutch oven. Bring to a boil, cover and let simmer for about 2 hours. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : We will be eating this for days and days and days...and any of you who knows me knows I don't like leftovers...but this is quite good. Cal 581.4 Fat 9g Carb 108.5g Fib 21.3g Pro 20.1g Sod 355mg CFF 13.7% * Exported from MasterCook * Hawaiian Chocolate Banana Dessert Recipe By :Cooking Healthy With a Man in Mind - JoAnna Lund Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 2 1/2 inch Nabisco Chocolate Graham Crackers 2 4 serving pk Jell-o instant pudding mix -- sugar-free 1 1/3 cups Carnation Non-fat dry milk powder 2 cups Crushed pineapple, packed in fruit juice -- undrained * 1 cup water 2 cups sliced bananas -- (2 medium) 1 cup Cool Whip Lite 1 teaspoon coconut extract 2 tablespoons flaked coconut 2 tablespoons pecans -- chopped (1/2 oz.) *Note: For 2 cups crushed pineapple, use Two 8-ounce cans. Evenly arrange 9 of the graham crackers in a 9"x9" cake pan. In a large bowl, combine 1 pkg. dry pudding mix, 2/3 cups of dry milk powder, 1 cup undrained pineapple, and 1/2 cup water. Mix well using wire whisk. Spread pudding mixture evenly over crackers. Evenly arrange banana slices over pudding mixture. Arrange 9 graham crackers over bananas. In the same bowl, combine remaining package of dry pudding mix, remaining 2/3 cup of dry milk powder, remaining 1 cup undrained pineapple, and remaining 1/2 cup of water. Mix well using wire whisk. Blend in Cool Whip Lite and coconut extract. Spread mixture evenly over crackers. Crush remaining 2 graham crackers and evenly sprinkle crumbs over pudding mix. Sprinkle coconut and pecans over top. Cover and refrigerate at least two hours. Cut into 8 servings. Each serving equals: HE: 1 Fruit, 3/4 Bread, 1/2 Skim Milk, 1/4 Fat, 3/4 Slider, 1 Optional Calorie. Calories: 228 Fat: 4 gm Protein: 6 gm Carbohydrate: 42 gm Sodium: 452 mg Fiber: 2 gm DIABETIC: 1 1/2 Starch, 1 Fruit, 1/2 Skim Milk, 1/2 Fat >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Headache Calming Potato Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 2 cloves garlic -- halved 15 1/2 cups skim milk 4 med. boiling potatoes -- cut into 1-inch chunks 1/4 tsp. salt 3 Tbsp. chopped fresh parsley 1/4 tsp. ground black pepper 1/8 tsp. ground nutmeg 2 tsp. unsalted butter medium heat until the mixture barely starts to simmer. Reduce heat to low and add potatoes and salt. Cover and cook, stirring occasionally, for about 30 minutes or until the potatoes are tender. Stir in parsley, pepper, nutmeg and remaining 1/2 cup milk. Remove pan from heat and let cool for 5 minutes. Puree in a blender or food processor, working in batches if necessary. Return puree to Dutch oven and reheat briefly. Stir in butter. Serves 4 >From: MOMnAaron - - - - - - - - - - - - - - - - - - - NOTES : Stress and noise aren't the only things that cause the temples to throb. Experts aren't entirely sure why, but having enough magnesium, calcium and iron helps make headaches less frequent and severe. This hearty, quick-to-fix soup provides all three. Plus, it's soothing comfort food-a heavenly relief for stress. * Exported from MasterCook * High Fiber Salad Recipe By :Oaks at Ojai, CA 01/12/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup chopped cabbage -- red or green 1 apple -- chopped 1 Cup carrot -- grated 1 orange -- peeled and chopped 1 Ounce sunflower seeds 1/2 Cup alfalfa sprouts -- or a combination Combine cabbage, apple and carrot in a large salad bowl. Arrange orange, sunflower seeds and sprouts over cabbage mixture and eat promptly. NOTE: This salad is one of the alternates always available for lunch and/or dinner at The Oaks and Palms. Guests might choose a CLEANSING DAY and order this for lunch and dinner which usually leaves them feeling light and lively. Try it the next time you feel heavy from over indulging. If you are dining alone and want a meal that is easily prepared in one bowl, this is it. Along with a lot of fiber, this salad has the added benefit of supplying 100% of the RDA for vitamins A and C as well as 92% of vitamin E. That makes this salad a super booster of the immune system. 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: 235 Calories >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hoisin Chicken, Mary's Recipe By :Mary Spero Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken thigh, no skin, R-T-C -- legs, OR pieces 1/4 cup hoisin sauce 1/4 cup plum chutney -- OR plum sauce 1/4 cup soy sauce 1 medium piece fresh ginger root -- thinly sliced 1 lime -- juice of * 3 tablespoons cornstarch Mix all the ingredients (except chicken) in a bowl. Add chicken; coat well and put it all in a crockpot. Cook 5-6 hours on low. Serve with rice. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Berry Milkshake Recipe By :Knapp Honey, NY Serving Size : 4 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint nonfat vanilla ice cream OR nonfat frozen yogurt 1 pint basket strawberries -- hulled OR an assortment of berries (make 2-1/2 cups fruit) 1/2 cup skim milk 1/4 cup honey 4 small mint sprigs -- optional garnish In blender, combine all ingredients and blend until smooth and creamy, about 30 seconds. Serve immediately in tall, chilled glasses. Makes 4 (1 cup) servings. Honey Products (10 Mar 98) Knapp Honey from Waterville, NY, US Catalog, recipes and links for children. http://members.aol.com/Brian841/Index.htm >from Pat Hanneman (kitpath) mc-PER SERVING 2% cff: 187 cals; 0.3g fat; 6g prot; 44g carb; 1mg chol; 82mg sod. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Crunch Popcorn Recipe By :Portion Pak's Online http://www.portionpak.com Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 cups air-popped popcorn 1/2 cup chopped pecans 1/2 cup firmly packed brown sugar 1/2 cup honey Preheat oven to 300 degrees. Spray large nonstick sheet with nonstick cooking spray. Combine popcorn and pecans in large bowl; mix lightly. Set aside. Combine brown sugar and honey in small saucepan. Cook over medium heat just until brown sugar is dissolved and mixture comes to a boil, stirring occasionally. Pour over popcorn mixture; toss lightly to coat evenly. Transfer to prepared baking sheet. Bake 30 minutes, stirring after 15 minutes. Spray large sheet of waxed paper with nonstick cooking spray. Transfer popcorn to prepared waxed paper to cool. Store in airtight containers. Makes 12 servings. Serving Size: 1 cup Per Serving: 133 calories, 3g Total Fat, <1g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 26g Total Carbohydrate, 1g Dietary Fiber, 1g Protein Exchanges: 1 Starch, 1/2 Fat, 1/2 Fruit (2 Carbohydrate Choices) MC editing by Pat Hanneman (Kitpath) < http://wizard.ucr.edu/~phannema > >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Nut Stir Fry (Pork Or Chicken) Recipe By :Knapp Honey, NY Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork steak OR boneless chicken breast 3/4 cup orange juice 1/3 cup honey 3 tablespoons soy sauce 1 tablespoon cornstarch 1/4 teaspoon ground ginger 2 tablespoons vegetable oil -- divided 2 large carrots -- sliced diagonally 2 stalks celery -- sliced diagonally 1/2 cup cashews or peanuts 3 cups Hot cooked rice Cut pork into thin strips; set aside. Combine orange juice, honey, soy sauce, cornstarch and ginger in small bowl; mix well. Heat 1 tablespoon oil in large skillet over medium-high heat. Add carrots and celery; stir-fry about 3 min. Remove vegetables; set aside. Pour remaining 1tablespoon oil into skillet. Add meat; stir-fry about 3 minutes. Return vegetables to skillet; add sauce mixture and nuts. Cook and stir over medium-high heat until sauce comes to a boil and thickens. Serve over rice. Makes 4-6 servings. Honey Products (10 Mar 98) Knapp Honey from Waterville, NY, US Catalog, recipes and links for children. http://members.aol.com/Brian841/Index.htm mc-PER SERVING with pork tenderloin 27% cff: 420 cals; 13g fat; 21g prot; 56g carb; 49mg chol; 475mg sod. mc-PER SERVING with chicken breast fillet 27% cff: 380 cals; 12g fat; 14g prot; 56g carb; 23mg chol; 470mg sod. >from Pat Hanneman (kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Quinoa Breakfast Cereal Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Quinoa 2 cup Water 1/2 cup Apples -- thinly sliced 1/3 cup Raisins 1/2 teaspoon Cinnamon Milk or cream Honey or brown sugar Rinse quinoa and add to water; bring to a boil. Reduce heat; simmer for 5 minutes. Add apples, raisins and cinnamon; simmer until water is absorbed. Serve with milk or cream and sweeten to taste with honey or brown sugar. >From: MOMnAaron - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus Club Sandwiches Recipe By :Cooking Light Magazine 9/97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons nonfat plain yogurt 2 tablespoons water 1 tablespoon lemon juice 1 tablespoon tahini -- (sesame-seed paste) 1/2 teaspoon ground cumin 1/4 teaspoon salt 2 garlic cloves -- peeled 1 can chickpeas (garbanzo beans) -- drained -- (15 1/2-ounce) 12 slices whole-wheat bread -- (1-ounce) 2 cups shredded bibb lettuce 8 slices tomato -- ( 1/4-inch-thick) 4 slices red onion -- ( 1/4-inch-thick) 1 cup sliced cucumber -- ( 1/4-inch-thick) 4 cups alfalfa sprouts -- (4 ounces) 1. Combine first 8 ingredients in a food processor; process until smooth. 2. Spread 2 tablespoons hummus over 1 bread slice; top with 1 1/2 cup lettuce, 2 tomato slices, 1 onion slice, 1 bread slice, 1/4 cup cucumber, 1 cup sprouts, and 1 bread slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat procedure with remaining ingredients. CALORIES 382 (16% from fat); FAT 6.8g (sat 1g, mono 1.8g, poly 3g); PROTEIN 18.8g. CARB 67.7g; FIBER 7.7g; CHOL 3mg; IRON 5mg; SODIUM 757 mg; CALC 180mg >From: BLAdams96 - - - - - - - - - - - - - - - - - - - NOTES : We ate the hummus and veggies on pocketless pitas. This hummus doesn't have a lot of flavor all by itself, but made into a "sandwich" with the veggies it is very tasty. I might put a little more garlic in next time I make it. * Exported from MasterCook * Irish Cream And Chocolate Cheesecake Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups Crushed chocolate wafers -- (200 gr package) 1/3 melted FILLING 2 Envelopes unflavored gelatin 1/4 teaspoon Salt 1 tablespoon Instant coffee granules 2 cups Milk 4 Eggs -- separated 1/3 cup Irish Cream liqueur 1 pound nonfat Cream cheese 1/2 cup Granulated sugar 4 ounces Semisweet chocolate This can be made a day ahead, and it freezes well too. CRUST; In bowl, combine wafers and butter. Press into 13 x 9 inch glass baking dish. Refrigerate. FILLING; In saucepan, cook gelatin, salt, coffee and milk, stirring constantly, over medium heat until hot and coffee is dissolved. Reduce heat. Stir a little coffee mixture into egg yolks, then pour egg mixture back into saucepan. Cook, stirring frequently, until mixture thickens slightly, 4 - 5 minutes. Remove from heat and add liqueur. Using electric mixer or food processor, blend cream cheese and 1/4 cup of the sugar until smooth. Slowly blend coffee mixture into cream cheese. Chill, stirring occasionally, until consistency of raw egg whites, about 1 - 1-1/2 hours. Meanwhile, melt chocolate in double boiler over hot water. Let cool. Beat egg whites until soft peaks form. Gradually add remaining sugar and beat until stiff peaks form. Gently fold egg whites into coffee mixture. Transfer 1-1/2 cups of coffee mixture to small bowl and fold in chocolate. Using large spoon, alternately spoon two mixtures over chocolate crust. Use knife to swirl chocolate through. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Herb Crust Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Italian Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp chopped fresh parsley 2 tbsp chopped fresh basil 2 cloves garlic -- minced 2 tsp grated lemon rind Makes about 5 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 * Jicama Slaw #2 Recipe By :Chicago Tribune Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound jicama -- peeled and grated 1 carrot -- peeled and grated 3 tablespoons fresh lime juice 2 tablespoons nonfat mayonnaise 1 tablespoon chopped fresh cilantro 1 teaspoon ground cumin 1/2 teaspoon hot sauce Combine all ingredients in a large bowl. Cover and refrigerate for 1 hour. Slaw will keep in refrigerator, covered, for up to 2 days. Per serving: 68 Calories; less than one gram Fat (6% calories from fat); 2g Protein; 15g Carbohydrate; 0mg Cholesterol; 108mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : These were great!! Will definitely make them again. * Exported from MasterCook * Key Lime Pie Filling Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fresh key lime juice 2 1/2 cup soy milk 1 cup sweetener of choice 5 tablespoon cornstarch 2 teaspoon lime zest Whip all ingredients together until smooth. Pour into saucepan and heat over moderate heat, stirring constantly until thick and creamy. Pour into a baked 9"pie crust or serving dishes, and chill until firm. Top as desired (non-fat cool whip; yogurt with vanilla and sweetener to taste; etc.) Per Serving-filling only: calories-140 protein-2 g fat-1g carbohydrates-30g fiber-1g sodium-9g. >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : or use as pudding or in making parfaits * Exported from MasterCook * Lebanese Spice Mix (For Spiced Lamb, Etc). Recipe By :Lebanese Cooking: An Introduction to This Special Middle Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 parts ground cinnamon 1 part ground cloves 1 part ground chili 1 part cardamom pods This is made ahead of time so the flavors can mingle. This is used in recipes that call for it. The original recipe is from Lebanese Cooking: An introduction to This Special Middle Eastern Cuisine by Ward, Susan, p. 17 641.5956 Ward Russell Fletcher cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Bread Pudding Recipe By :More! So Fat, Low Fat, No Fat Serving Size : 4 Preparation Time :0:00 Categories : Breads Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cup buttermilk -- (skim or low-fat) 3/4 cup sugar 3/4 cup egg substitute 1/3 cup lemon juice 2 tablespoon Butter Buds -- liquid form 2 teaspoon grated lemon rind 8 slices French bread -- (1/2-inch) -- cut into 1-inch squares serves 4 Preheat oven to 350. Spray a 2-quart baking dish with cooking spray. Set aside. Combine all ingredients, except for the bread cubes, in a large mixing bowl. Add the breadcubes and toss to mix well. Let stand 1 hour. Spoon the mixture into the baking dish and bake for 50-55 minutes or until the pudding is set. Serve warm or at room temperature with LEMON SAUCE. 2.5 grams fat per 1 cup serving >From: Abtaxel - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with LEMON SAUCE * Exported from MasterCook * Lemon Curd Recipe By :Eating Well Magaine - March 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 2 large egg whites 3/4 cup sugar 2/3 cup fresh lemon juice 1 tablespoon lemon zest -- freshly grated 1 tablespoon butter 1. In a medium non reactive saucepan whisk together egg, egg whites, sugar, lemon juice and lemon zest. 2. Add butter and cook over low heat, whisking constantly until thick, 5-7 minutes. Do not let sauce come to a simmer. 3. Transfer to a small bowl, let cook slightly and serve warm Notes: Good for a pancake or waffle topping, spoon over ice cream, or on top of cheesecake. Nutritional Information: Per Tablespoon 33 calories, 0.7 grams fat Formatted and Busted by RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Sherbet Recipe By :diabetic desssert cookbook Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz Unsweetened lemonade concentrate -- sugar-free 3 tablespoon Granulated fructose 1/4 teaspoon Salt 2 tablespoon Lemon rind 3 cup Evaporated skim milk -- well chilled Combine all ingredients in a large bowl and beat well. Recipe can be frozen in an ice cream maker or by dividing into 2 freezer trays and freeze until More? mushy. Pour into a large bowl and beat well. Repack into a container and freeze until firm. Calories per 1/2 c serving 51 exchange 1 fruit Submitted By JEANNE SWAFFORD On 10-17-94 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Louisiana Seafood Gumbo Recipe By :DOCTOR'S 30-DAY CHOLESTEROL BLITZ Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 tablespoons flour 2 onions -- chopped 1 cup green onions -- chopped 2 cloves garlic -- chopped 1 green pepper -- chopped 1 pound can or fresh crabmeat -- cooked 28 ounces canned whole tomatoes 1 tablespoon oyster sauce NoSalt -- (R) 1/2 teaspoon red pepper 4 bay leaves 1 pound raw shrimp -- peeled and deveined 1 cup celery -- chopped 2 cups frozen okra 12 small fresh oysters -- optional ***TO SERVE*** cooked brown basmati rice crusty bread Make a roux with oil and flour by mixing them over medium heat in a deep saucepan, stirring constantly until it becomes a rich brown color. Set aside. Coat non-stick pan with Pam olive oil-flavored spray and cook onions, garlic, green pepper, and celery until wilted -- about 10 minutes -- then add frozen okra and cook until it starts to "goop up". Add tomatoes and other seasonings with about a quart of water. (The mixture should look more like soup than stew at this point.) Bring mixture to a medium boil for twenty-five minutes. Add shrimp and cook for 5 minutes longer. Add crabmeat and oysters. Crabmeat is already cooked and oysters will be "curled" or cooked through by the time it gets to the table. File' (pronounced "fee lay") powder can be used to add a little thickening to the finished gumbo but if it unavailable, it will not be missed. Serve over cooked brown Basmati rice in bowls (pasta bowls make a good substitute for gumbo bowls). Toast crusty french bread that can be "sopped" or dipped into the juice of the gumbo instead of using any butter or margarine. Add a fruit salad for a complete meal suitable for even the most discerning guests. (They won't guess this is low-fat, so don't tell!) Servings: 6 to 8 >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 edited by Pat Hanneman KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Walnut 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 -------- ------------ -------------------------------- 1 3/4 cup. unbleached white flour 1/2 cup. cornmeal 1 tsp. baking powder 1/4 tsp. salt 2 eggs 1/2 cup. pure maple syrup 1 tsp. pure vanilla extract 1/2 cup. chopped walnuts 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 0.55-oz serving: 52 calories, 1.4 g protein, 1.4 g fat, 8.3 g carbohydrates, .2 g saturated fatty acids, .7 g polyunsaturated fatty acids, .4 g monounsaturated fatty acids, 15 mg cholesterol, 30 mg sodium, .4 g total dietary fiber. >From: "W. Kaplan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Mouthfuls Recipe By :DOCTOR'S 30-DAY CHOLESTEROL BLITZ Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 eggplant with skin -- cut into 1/4-inch round slices 1 sweet red pepper -- cored and cut in 1-inch wide lengths 2 Portobella mushrooms -- sliced 1/2" thick Liquid Smoke bottled seasoning 8 slices whole grain bread -- *see note romaine lettuce leaves -- washed fresh tomatoes -- sliced favorite mustard diet margarine spray -- such as I Can't Believe It's Not Butter BREAD: 8 slices, 1/2" thick; 2 per sandwich) fat free whole grain loaf (8" whole round loaf) Use outside grill or hot griddle coated with olive oil-flavored Pam spray. Brown both sides of eggplant, peppers, and mushrooms, about 5 minutes each. Baste with Liquid Smoke generously on each side of veggie. Spray both sides of bread with no-fat butter spray. Place on grill or griddle and toast until golden brown, then remove. Pile up the smoky flavor veggies on the toasted bread. Spread mustard, add romaine lettuce and tomato slices onto sandwich. Cut in half for serving -- it's more than a mouthful! Serve with lentil soup. Servings: 4 sandwiches >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 McPER SERVING: 226 cals. 3.6 g fat (14% cals) edited by Pat Hanneman KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Pot Stickers Recipe By :Healthy Choice Recipe Box: PASTA, RICE & BEANS Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked lentils 1/3 cup crumbled feta cheese 1/4 cup finely chopped onion 1 tablespoon chopped fresh dill weed 1 clove garlic -- minced 1/2 teaspoon grated lemon peel 1/4 teaspoon pepper 12 egg roll skins 7-inch squares 2 tablespoons water 2 teaspoons olive oil 1/4 cup hot water 1. Combine lentils, feta, onion, dill, garlic, peel and pepper in medium mixing bowl. Set filling aside. 2. Cut 6-inch circle from each eggroll skin. (Use inverted 1 1/2 pint mixing bowl as template.) Cover eggroll skins with plastic wrap to prevent drying. Place 2 tablespoons filling on bottom half of 1 circle, 1/4 inch from edge. 3. Brush edge lightly with water. Fold top half over, pressing with fingers to seal. Bring corners together, overlapping slightly. Brush lightly with water to seal. Keep pot stickers covered. Repeat with remaining filling and eggroll skins. 4. Spray 12-inch nonstick skillet with nonstick vegetable cooking spray. Heat oil in skillet over medium heat. Add pot stickers. Cook for 2 to 3 minutes, or until bottoms of pot stickers are light golden brown. Add hot water. Cover. Reduce heat to medium-low. Simmer for 8 to 10 minutes, or until water boils off and bottoms of pot stickers are golden brown. Serve warm with dollop of plain yogurt, if desired. PER SERVING 2 pot stickers (133g) 231 cals, 5g (20%) Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Pasta filled with lentils and feta with yogurt. >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - -