* Exported from MasterCook * Soy Protein Tofu Burgers Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Tofu Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup boiling water 2 tablespoon soy sauce 1 cup TVP 1/4 cup onion -- chopped 1/4 cup green pepper -- chopped 1 clove garlic -- minced 1/2 lb. firm tofu -- mashed 1/4 cup ketchup 1 tablespoon Dijon mustard 1/4 teaspoon freshly ground black pepper 1/2 cup whole wheat flour 1 tablespoon olive oil yield 6 burgers Mix together the boiling water and soy sauce. Pour over the TVP, cover, and let stand for about 10 min. Mix together the onion, green pepper, and garlic in a microwave safe bowl, cover, and micro on HIGH for 1 minute. Mix all the ingredients together, and form into 6 burgers. Oil a non-stick griddle with the oil, and brown the burgers on both sides. Let the burgers cool a few minutes before serving to firm up. Serve on toasted buns with all the fixings. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaetzle Recipe By :Healthy Choice EGGS & CHEESE Mar98 Serving Size : 8 Preparation Time :0:20 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 1/2 cups water -- divided 1 1/2 cups all-purpose flour 1/2 cup egg substitute 1 teaspoon salt -- divided use 1 tablespoon margarine 1 clove garlic 1 tablespoon fresh parsley -- chopped 1. Combine 1/2 cup water, the flour, egg product and 1/2 teaspoon salt in medium mixing bowl. Stir with wooden spoon until well blended. 2. Combine remaining 8 cups water and 1/2 teaspoon salt in 4-quart saucepan. Bring to boil over medium-high heat. Using a spatula, scrape small amount of batter through back side of coarse grater over boiling water.(Batter should drop in small pieces.) When spaetzle floats to surface of water, remove with slotted spoon and place in water. Repeat with remaining batter. Drain water from spaetzle. Set aside. 3. Melt margarine in 10-inch nonstick skillet over medium heat. Add garlic and spaetzle. Cook for 7 to 10 minutes, or until spaetzle is hot and just begins to brown, stirring occasionally. Remove with slotted spoon. Drain well. PER SERVING: 1/2 cup (55 g); 106 cals, 2g fat (17%cff) Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Egg substitute reduces the cholesterol of Spaetzle, short egg noodles from Germany. >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Special Chicken Recipe By :Women's Circle Home Cooking Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chicken whole, no skin, R-T-C -- skinned and cut up 8 ounces apricot preserves -- (low sugar) 8 ounces nonfat french salad dressing 1 package dry onion soup mix Place chicken in cooker. Mix rest of ingredients together, stirring well to mix. Pour over chicken. Cover and cook on low 7-9 hours. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spice Crusted Chicken With Citrus Salsa Recipe By :Elizabeth Hiser of EatingWell Magazine, Syndicated Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ~ S A L S A ~ 2 navel oranges 1/2 small red onion -- finely chopped 2 tablespoons fresh lime juice 2 tablespoons chopped fresh cilantro 1 jalapeno pepper -- seeded and minced 1 small garlic clove -- minced Salt and black pepper -- to taste ~ C H I C K E N ~ 1 tablespoon coriander 1 tablespoon cumin 1 1/2 teaspoons freshly ground black pepper 1 teaspoon kosher salt 1 pound skinless boneless chicken breasts OR 4 chicken breast fillets -- trimmed For the salsa: With a sharp knife, remove skin and white pith from oranges and discard. Working over a bowl, cut orange segments from their surrounding membranes. Stir in onion, lime juice, cilantro, jalapeno and garlic. Season with salt and pepper. (The salsa will keep, covered, in the refrigerator for up to 8 hours.) For the chicken: Heat a small skillet over medium heat. Add coriander, cumin and pepper; toast, stirring constantly, until aromatic, about 45 seconds. Transfer to a small bowl and add salt. Prepare a grill or preheat broiler. Coat chicken with spice mixture. Grill or broil on a lightly oiled rack until the chicken is opaque in the center, 4 to 5 minutes per side. Top with Citrus Salsa Makes 4 servings. PER SERVING (15% cff): 185 calories, 3 grams fat, 72 milligrams cholesterol, 485 milligrams sodium. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : "You might think that limiting your dinner entrees to 300 calories will leave you decidedly hungry and quite possibly depressed. But how about a grilled chicken with an orange tang? Just 185 calories. So the question is, why diet when you could be eating well?" As reprinted in the Riverside Press Enterprise 1998-Mar-25 * Exported from MasterCook * Spiced Peach Dessert Recipe By :Angie Phillips Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz peach halves in juice -- (canned) -- (no sugar added) 1/2 tsp cornstarch 1/8 tsp cinnamon -- ground nutmeg -- dash 1/8 tsp grated orange rind Drain peaches, reserving juice; set aside. Combine cornstarch, spices, and orange rind in a medium saucepan; stir in reserved peach juice, mixing well. Add peaches; bring to a boil, stirring constantly. Reduce heat, and simmer 2 minutes. Serve warm. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : EXCHANGES: Fruit - 1.6 * Exported from MasterCook * Spicy Adzuki Bean Stew With Spinach Recipe By :Hanneman Mar 98* Serving Size : 4 Preparation Time :2:00 Categories : Eat-Lf Mailing List Indian Oriental Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dry adzuki beans 4 cups water 1 tablespoon canola oil 1 medium yellow onion -- chopped 5 garlic cloves -- minced 1 pound sweet potato -- cut -- into bite-size pieces 1-1/2-cups 1 cup carrot -- cut into bite-sized pieces 4 inches ginger -- finely chopped 2 tablespoons tamari soy sauce -- or more to taste cayenne pepper 2 cups spinach leaves -- young 1/4 cup coconut milk light -- optional 2 cups cooked basmati rice -- hot ***CONDIMENTS*** yogurt -- mixed with mango chutney tamari soy sauce Sort through the beans for stones, which should be discarded. Rinse the beans and place them in a large pot with the water, partially cover with a lid, and bring to a simmer. Heat the oil in a large wok or saute pan . Add the onion, garlic and cook over high heat for 3 to 4 minutes. Stir in the sweet potatoes and carrots. Continue to cook over high heat for 5 minutes, stirring frequently. Remove from the heat and add to the pot of beans. Stir in the ginger, cover with the lid and continue to simmer for a total of 40 minutes, until the beans, carrots and potatoes are soft. Midway, after about 20 minutes you can add tamari soy and pepper; taste to see if there is enough ginger. It should be very spicy. The strength of ginger varies depending on its freshness. Add more if needed. Just before serving, while the rice is standing, add two handfuls of spinach leaves and simmer; when wilted but still bright green, turn off the burner and add the coconut milk. Stir to heat through. Serve with the rice in a wide shallow bowl. Pass the condiments. ABOUT THE DISH: This stew was adapted from *Bettina Vitell's A TASTE OF HEAVEN AND EARTH (Harper: 1993) Here we added spinach to make it a One-Bowl meal. The coconut milk is optional: it added another layer of flavor. Use lots of ginger, the spicier the better. Don't be afraid of the Tamari soy. Tamari adds depth. We served with chilled pear slices. A good variation might be to substitute delicata squash for the carrot. Pat Hanneman (Kitpath) Mc-PER SERVING: 421 cals, 6 fat. (13% cff) See also: http://wizard.ucr.edu/~phannema/ ABOUT ADZUKI BEANS -- sweet and flavorful small dry commonly red beans grown in Japan and the US. They are quick to cook and the easiest of all beans to digest. They make delicious soups and stews, and are wonderful in salads. In Japan, there are many varieties; some beans are made into sweets. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Dear Bettina, We have just purchased your book, "A Taste of Heaven and Earth", after reading (& trying) recipes from a library copy. . . Also, we loved the simplicity of your recipes. Our favorite one at present is Spicy Adzuki Beans which we transpose to other bean dishes or tofu dishes or vegetable dishes. Next on our list is the savory tarts. Delicious! -- Queensland, Australia Tried and recommended. Might be a bit too sweet for some. Please taste the broth before adding the coconut milk and then decide. Definitely feeds 4. * Exported from MasterCook * Spicy Beef Casserole Recipe By :Weight Watcher's magazine modified Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pint unsweetened orange juice 1/2 pint beef stock 1/2 teaspoon thyme 2 teaspoons cinnamon 500 grams very lean stewing steak -- (17 oz) 100 grams mushrooms -- (approx 4 oz) 2 teaspoons brown sugar 1 Teaspoon white wine vinegar Salt and pepper 1 tablespoon flour Mix the dry ingredients together and coat the beef evenly with them. Pour all the wet ingredients into the crock pot. Add the beef and cook on high for 6 hours. Points per serving for those using the 123 success program 6.5. >From: Donna Slater - - - - - - - - - - - - - - - - - - - NOTES : I made it four dinner the other night and it tastes rather good. * Exported from MasterCook * Spicy Chicken Mushroom Wrap Recipe By :American Health on-line (Readers Digest) Mar 98 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Rave Reviews Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breasts -- split 2 teaspoons olive oil 1 teaspoon ground coriander 1/2 teaspoon salt 1 pinch cayenne pepper 1/2 cup plain nonfat yogurt -- or lowfat 4 slender scallions -- trimmed and minced 1/4 cup cilantro -- minced 8 ounces sliced mushrooms vegetable oil 4 large flour tortillas whole-wheat (10.5") 16 ounces nonfat refried beans -- warmed 1. Remove tenderloins from chicken breasts. Coat chicken in oil on a large plate. Mix 3/4 tsp. coriander, 1/4 tsp. salt and cayenne pepper and sprinkle on both sides of chicken. Let stand at room temperature for 15 minutes. 2. Meanwhile, stir together yogurt, remaining coriander, remaining salt, scallions and cilantro in a small bowl. Let stand covered at room temperature until ready to serve. 3. Heat 2 tbsp. water in a 10-in. nonstick skillet over medium-high heat. Add mushrooms and cook, stirring, for about 7 minutes, or until liquid has evaporated. Keep warm. 4. Lightly brush a ridged-grill pan with vegetable oil, wipe it off and heat over moderate heat. Grill chicken, 6 minutes each side for breasts and 5 minutes each side for tenderloins, or until cooked through. Cut chicken diagonally into strips 1/2-in. thick. Quickly warm tortillas on grill pan, about 30 seconds each side. 5. Spread the centers of tortillas with warm refried beans. Top with mushrooms, chicken and yogurt mixture. Fold sides in together to meet in the middle and serve hot. RD's Spicy Chicken-Mushroom Wrap: 520 cals, 15% cff. 98% of the RDA for selenium. Selenium is difficult to include in a lowfat diet, since it's found mainly in meats, poultry and eggs. It is also found in mushrooms and beans. This entree is an excellent source. Source: Article called Spa Secrets by Lori Longbotham www.americanhealth.com >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : We tried this last weekend. It was very good, but a little dry, so I recommend topping it with some salsa. Yum! [ miller@micro.ti.com (Jenni Miller)] * Exported from MasterCook * Spicy Manhattan Clam Chowder Recipe By :Healthy Choice Recipe Box: FISH & SEAFOOD Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red potatoes -- 1/4" dice 1/3 cup chopped onion 1/4 cup grated carrot 1/4 cup water 1 tablespoon margarine 3 1/2 cups chopped tomatoes -- with juice 6 1/2 ounces clams canned with liquid 3/4 cup spicy vegetable juice 2 tablespoons ketchup 2 tablespoons chopped fresh parsley 1 bay leaf 1/4 teaspoon red pepper sauce -- may be doubled 1/4 teaspoon dried thyme 1/8 teaspoon pepper 1. Combine potatoes, onion, carrot, water and margarine in 3-quart saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables are tender, stirring frequently. (If vegetables begin to stick, add additional 1/4 cup water and continue cooking.) 2. Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving. 3. Microwave tip: Omit water. In 2-quart casserole, combine potatoes, onion, carrot and margarine. Cover. Microwave at High for 5 to 6 minutes, or until vegetables are tender, stirring once. Stir in remaining ingredients. Re-cover. Microwave at 70% (Medium High) for 10 to 14 minutes, or until chowder is hot and flavors blended, stirring once. Remove and discard bay leaf before serving. PER SERVING 1 cup (254g) 106 cals, 3g (11%) Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Potatoes thicken the chowder. >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Moroccan Vegetables Recipe By :Healthy Choice Recipe Box: VEGETABLES Mar98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped (1 cup) 1 medium turnip -- 1/4" dice (1 cup) 2 medium carrots -- thinly sliced -- (1 cup) 2 tablespoons olive oil 2 cloves garlic -- minced 1 1/2 teaspoons ground cumin 1/2 teaspoon pepper 1/4 teaspoon salt 1 medium red pepper -- seeded (1 cup) and cut into 1-inch chunks 1 medium zucchini -- thinly sliced -- (1 cup) 16 ounces cooked garbanzo beans -- rinsed and drained 1 cup raisins 3 tablespoons chopped fresh parsley 1. Combine Onion, turnip, carrots, oil, garlic, cumin, pepper and salt in 10-inch skillet. Cook over medium-high heat for 6 to 7 minutes, or until vegetables are tender-crisp, stirring occasionally. 2. Stir in red pepper and zucchini. Cook for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Stir in beans, raisins and parsley. Cook for 2 to 3 minutes, or until hot, stirring occasionally. PER SERVING: 1/2 cup (209g) 258 cals, 59 cals from fat (23%) Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Turnips and Carrots with zucchini and the more traditional ceci and raisins. Serve with couscous. >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Ricotta Filled Agnolotti/tomato Basil Sauce Recipe By :Cooking Light Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups spinach leaves -- fresh 1 1/2 cups chopped onion 1 large garlic clove -- chopped 1/3 cup nonfat ricotta cheese 2 Tablespoons Parmesan cheese 1/4 teaspoon salt 1/4 teaspoon pepper 1 large egg white 35 won-ton wrappers 1 ounce canned diced tomatoes -- undrained 2 Tablespoons fresh basil -- julienned 1/8 teaspoon salt 1 dash pepper Heat a large Dutch oven over medium-high heat until hot. Add spinach; cover and cook 2 minutes or until spinach wilts. Remove spinach from pan. Drain good. In a pan add onion and garlic; saute 5 minutes. Add spinach; saute 3 minutes. Place spinach mixture in food processor; plus 10 times or until finely chopped. Combine spinach mixture, ricotta, Parmesan, and egg white in a medium bowl. Working with 1 won ton wrapper at a time ( cover remaining wrappers with a damp towel to keep them from drying), spoon 1 1/2 teaspoons spinach mixture into center of each wrapper. Moisten edges of dough with water; fold in half, pinching edges together to seal. Place filled won tons on wax paper in an airtight container; chill for 2 hours. After won tons have chilled, add the tomatoes into a saucepan over medium high heat and cook 5 minutes, stirring frequently. Stir in basil, 1/8 teaspoon salt, and dash of pepper; cook 5 minutes. Keep warm. Cook filled won tons in batches in boiling water until they float to the surface (about 3 minutes); remove with slotted spoon, and keep warm. Spoon tomato sauce over pasta. Yield 7 servings Serving size is 5 won tons and 1/4 cup sauce. Calories--163.3 Total Fat--1.3g Cholesterol---7mg Carbohydrate---29.8 Dietary Fiber---2.2g Sodium 440mg Weight Watchers--- 3 points per serving. >From: Sally Eisenberg - - - - - - - - - - - - - - - - - - - NOTES : Made this for dinner last night and my hubby said he wants this again. so into our favorite cookbook it goes. This is very good. The original recipe called for 3 teaspoon olive oil to cook the spinach and then the onions. They used skim ricotta cheese, I did not use the oil in my recipe or the skim ricotta. * Exported from MasterCook * Spinach Broccoli Lasagne Recipe By :A Taste of Heaven and Earth (1993)* Serving Size : 6 Preparation Time :2:00 Categories : Casseroles Eat-Lf Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound spinach 16 ounces soft tofu 1 tablespoon olive oil 4 garlic cloves -- minced 1 1/2 cups broccoli -- chopped 3 tablespoons Tamari soy sauce 1/2 teaspoon nutmeg pepper 1/2 cup fat-free Parmesan cheese -- PLUS 1 cup fat-free Parmesan cheese 1 egg -- plus 1 egg white -- slightly beaten 3/4 pound fresh spinach lasagne 4 cups basic tomato sauce Carefully wash the spinach. Discard the stems and coarsely cho the leaves. Rinse the tofu in cold water and set aside to drain in a colander. Heat the oil in a large pot. Add the garlic, then the spinach and broccoli. Cook over high heat for about l0 minutes, stirring frequently, until the broccoli is half cooked. Remove from the heat and set aside. "RICOTTA" MIX -- In a large mixing bowl, mash the tofu with a fork or potato masher. Season with the tamari, nutmeg, and freshly ground pepper. Stir in l/2 cup Parmesan cheese, the cooked spinach, and the broccoli. Add the eggs and combine. Bring a large pot of water to a boil. Add a small amount of oil and cook the lasagne until al dente, about 5 minutes. Since the pasta will be baked, it's important not to overcook it. Drain and rinse with cold water. Separate the lasagne so it does not stick together. Preheat the oven to 350F degrees. Layer a third of the tomato sauce over the bottom of a 9x13-inch baking dish . Arrange one-third of the pasta over the sauce and spread one-half the "ricotta" mix on top. For the next layer: pasta, sauce, the rest of the "ricotta" mix. Finish with the rest of the pasta and the sauce. Top with the remaining 1 cup Parmesan cheese. Bake for 1 hour. Remove from the oven and cool for l0 minutes before serving. VARIATION: Include other vegetables with the spinach or instead of the spinach. Onions, garlic, mushrooms, zucchini, red pepper make a delicious filling. Saute them as you would the spinach, but make sure you cook them al dente, remembering they they will bake for an hour. ABOUT THE DISH: This is a delicious version of lasagne, one that is light on cheese and eggs. The secret is in the sauce and the "mock ricotta." SAFETY TIP - break eggs separately into their own small bowl(s). Whisk to combine. Then add eggs when directed. >*Recipe from A Taste of Heaven and Earth by Bettina Vitell (Harper: 1993) Mc-PER SERVING: 237 cals, 6.7g fat; 14% cf-fat.; without the low-fat substitutes Mc-PER SERVING: 411 cals, 16g fat (34% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Dear Ms. Vitell, ... Your lasagna is out of this world, although I must admit that I always add mushrooms and Japanese eggplant. No one can believe that it is tofu and not ricotta cheese, and it is one of the most satisfying meals that I have ever made or eaten. I continue to try your recipes for myself and as a special treat for my friends. --Osaka, Japan * Exported from MasterCook * Spinach Lasagna Rolls Recipe By :Cooking Light, Jan/Feb 1995, page 125 Serving Size : 6 Preparation Time :0:12 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup grated Parmesan cheese -- divided 5 ounces shredded part-skim mozzarella cheese -- (1 1/4 cups) 15 ounces lite ricotta cheese -- (1 carton) 10 ounces frozen chopped spinach -- (1 package) thawed, drained and squeezed dry 9 cooked lasagna noodles Vegetable cooking spray 1 1/2 cups chopped tomato 32 ounces no-salt-added tomato sauce -- (4 cans) 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon salt Fresh basil leaves -- (optional) Combine 3/4 cup Parmesan cheese, mozzarella cheese, and ricotta cheese in a large bowl, and stir well. Add spinach, and stir well. Spread 1/3 cup spinach mixture on each lasagna noodle. Roll up jelly-roll fashion, beginning at narrow end. Cut lasagna rolls in half crosswise, using a serrated knife; arrange, cut side down, in an 11 x 7-inch baking dish coated with cooking spray. Set aside. Combine chopped tomato and next 6 ingredients in a bowl, and stir well. Spoon tomato mixture over lasagna rolls. Cover and bake at 350 degrees for 45 minutes. Uncover; top with remaining 1/4 cup Parmesan cheese, and bake an additional 10 minutes. Yield: 6 servings (serving size: 3 lasagna rolls). >From: John Borders - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with fresh basil leaves, if desired. NOTES : It was great. Was going to make regular lasagna, but I wanted something different. This fit the bill. I did use non-fat cheese, but I think it would be better with low-fat cheese instead. Topped with some left-over spaghetti sauce. Give it a try! * Exported from MasterCook * Stewed Hijiki Recipe By :Aiko's Mother Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 package dried hijiki water 5 dried shiitake mushrooms 1/2 carrot few green beans konnyaku -- optional 1 tablespoon sugar 1/4 cup low sodium soy sauce About 2/3 of 2.1 oz bag of dried hijiki seaweed 5 dried shiitake mushrooms half a carrot, a few green beans konnyaku if you have it (only found at Japanese food stores?) 1 TBSP sugar 1/4 c reduced sodium soysauce Soak the hijiki 15 minutes in water to cover. Soak the mushrooms in warm water till soft, then thinly slice (keep the water). Drain the hijiki (if strands are long, you might want to cut it-- but my 3 yo enjoys eating the long pieces like spaghetti). Simmer hijiki and the mushrooms in the soaking water and additional water to cover. Simmer til soft (best guess 20 minutes?). Cut carrot into matchsticks, french/sliver the green beans, cut konnyaku into small cubes. We don't usually have konnyaku at home so we usually omit it. You can experiment with other additions but all the additions should not be more than 1/8 of the hijiki. Add whatever additions you want along with soysauce and sugar. Taste (you may want more soysauce if you like a stronger flavor). My mother says to not add salt though, it makes the hijiki tough. Simmer covered till the carrots are soft. I like it best slightly warm or at room temperature. >From: Aiko Pinkoski - - - - - - - - - - - - - - - - - - - NOTES : This is my mothers fatfree version of a Japanese "home" dish. Note that if you find hijiki in restaurants, it will most likely have been fried in oil before boiling, so it may not be LF. * Exported from MasterCook * Stir Fry Basics Recipe By :"K Lim" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The basic approach to stir-frying is basically saute-ing condiments/spices, then adding the veggies/meat, and then adding a "sauce" (stir-frying at the same time, real Chinese cooking involves bringing flavours INTO the meat/veggies), and then thickening (optional), garnishing and that's it! SO, there're essentially 4 steps. Below is a list of ingredients that can go into the wok or non-stick pan at the 4 stages. 1) Saute-ing condiments / spices The purpose of this is to bring out the fragrance in a dish. Therefore, oil is usually used. Using broth will never give you the ideal fragrance and taste. I minimize the use of oil by making sure that I saute in just a tsp or less. I use a non-stick pan, but traditional Chinese chefs (like my mom) will never give up their precious woks! -minced/chopped garlic -minced/grated/julienned ginger -curry paste -chopped shallots/onions -dried anchovies -Chinese dried shrimps -dried salted fish (crumbled) 2) Adding the veggies / meat You add this to the wok in order of "toughness". For example, if you like your carrots to be more well cooked than say your cabbage, then add the carrots first, stir fry a little, and then add your cabbage. Meat should always go into the work first, i.e. add shrimps, stir fry a little till semi pink, then add broccoli. - peeled & deveined shrimps - diced/sliced - lean chicken/beef/pork/fish - broccoli, cabbage, carrots, cauliflower, bean sprouts, Chinese spinach, peppers, mushrooms etc. (there're several types of veggies that are of different names in USA as compared to S'pore) 3) the Sauce This may make up of any of the following, which you make combine before adding to the stir fry after you've added your Level 2 ingredients. The below mentioned are all the spices/seasonings you can find in my kitchen. -oyster sauce (the most important one) -light/dark soya sauce -salt, pepper, msg, sugar -garlic/onion powder -Worcestershire sauce -fish sauce -cooking wine -chilli / pepper flakes -Maggi Seasoning Sauce (which I suspect is actually Worcest sauce) -tomato sauce (ketchup) and chilli sauce (bottled) -dried herbs 4) Thickening & Garnishing Water is almost always added to a stir fry after the sauce ingredients are added. The dish will be thoroughly mixed, then covered and left to simmer till you can smell the fragrance of the dish. Then it is at this stage that you decide if there's too much or too little liquid. Add more water if necessary or thicken with cornstarch+water mixture. Thickening is essentially mixing a small amount of cornstarch in water, and adding it to the sauce in the wok SLOWLY, stirring constantly to mix. Garnishing and additional condiments -julienned red/green peppers or carrots or fresh chilli -springs of scallions -cilantro -sesame seeds -chopped cashew nuts ==================================== The trick to a successful stir fry is to prepare all your ingredients before lighting the stove and have every thing at hand. Trust me, I've learnt my lesson! Make sure that you are constantly churning, tossing, stirring and mixing everything in the wok - that is the KEY. Everything has to be thoroughly mixed and evenly cooked. Tough veggies like cubes of potato, carrots and stalks require a minute or two of simmering in a covered wok, so does meat (in general). Make sure the wok is nicely but not too hot when you start adding your oil, garlic...blah blah... too hot a wok/pan will cause the garlic/ginger to be completely burnt before your veggies go in and your dish will taste bad. What is this all about??? 2 of my friends' fathers have just gotten a heart bypass. And now, we're all VERY diet conscious and eager to educate our mothers & grandmothers about cooking Chinese food in a healthy manner. It really is possible to eat a very nutritious and LF meal with the above technique. I feel the only problem may be the sodium. I usually whip up 3 dishes (all using the stir-fry method) and a soup and serve all with hot rice -- Chinese style. A sample menu of my family's dinners: -Broccoli w/ shrimps and scallops in a light but thickened garlic sauce -Bean sprouts w/ tofu cubes, sliced mushrooms and crumbled dried salted fish in a light oyster sauce (unthickened), garnished with julienned peppers and scallions. -Squid (sliced into ringlets & pieces) w/ onions and sliced fresh chilli, in a thick spicy savoury sauce -Chinese cabbage soup w/ fish balls, made w/ soya beans and anchovies (removed after boiling of course) -Rice - - - - - - - - - - - - - - - - - - - NOTES : My family is Chinese, and we eat alot of stir-fries. It's really a very healthy way of cooking if we don't use as much oil as the chefs in Chinese restaurants do. I thought I would share my stir-frying techniques and ideas with you all. Have fun. * Exported from MasterCook * Strawberry And Pineapple 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 -------- ------------ -------------------------------- 150 Grams (approx 6 oz) strawberries -- 0.5 points. 100 Ml Pineapple juice -- 0.5 points. 1 Small low fat strawberry yoghurt -- 2 points. Total points 3. Process all ingredients 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 * Strawberry Ice Cream Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 carton vanilla yogurt -- (32 oz) 2 pints strawberries -- washed, hulled and crushed Day before: Drain yogurt Day of preparation- Place yogurt cheese in a medium bowl. Add the strawberries, stirring gently with a fork until well blended. Chill several hours to let flavors blend. Process in an ice cream maker following manufacture's instructions. If a machine is not available, pour into a 9-inch square metal pan and freeze until firm but not hard. Break into pieces and beat until smooth. Spoon into a chilled container or mold and freeze. Vary the flavor of fruits...the flavor of yogurt cheese (by using various extracts) Yogurt cheese can be used in place of high-fat items such as whole cheeses, sour cream, mayonnaise, etc; and can be used in many recipes from appetizers to entrees to desserts and shakes. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Streusel Coffee Cake Recipe By :Healthy Meals in Minutes Serving Size : 10 Preparation Time :1:00 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups flour, all-purpose 1/2 cup granulated sugar 1 tablespoon baking powder 1 teaspoon ground cinnamon 2 egg whites 3/4 cup nonfat sour cream 1/2 cup skim milk 1 tablespoon canola oil **FOR THE TOPPING** 1/4 cup flour, all-purpose 2 tablespoons firmly packed brown sugar 1 teaspoon ground cinnamon 2 tablespoons margarine chilled and cut into small pieces 1 Preheat the oven. Spray an 8-inch springform pan with vegetable cooking spray and set aside. 2 To prepare topping,in a small bowl, combine dry ingredients. Using a pastry blender or 2 knives, cut in margarine until coarse crumbs form. Set aside. 3 To prepare cake, in a medium bowl, combine the dry ingredients. Mix well. In a large bowl, whisk egg whites, sour cream, milk, and oil. Add flour mixture; stir until just combined. Spoon batter into prepared pan. 4 Sprinkle topping over batter. Bake until a toothpick inserted in center comes out clean, about 40 minutes. Place pan on a wire rack; cool for 10 minutes. Remove side of pan; cool cake completely. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Fruit toppings give coffee cakes extra flair. After spooning batter into the pan, try arranging thin slices of apple over the top, then proceed as directed. Calories: 217 (17% from fat) Carbohydrates: 39g Protein: 5g Sodium: 204mg Fat: 4g Cholesterol: 0mg * Exported from MasterCook * Stuffed Chicken Breast A L'orange Recipe By :The Microwave and Freezer Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breast halves without skin -- boned STUFFING 2 tablespoons dry vermouth -- or O.J. 2 tablespoons raisins 1/4 cup celery -- chopped fine 3 tablespoons Butter Buds 2 tablespoons green onion -- chopped fine 1/2 cup bread crumbs 1 1/2 teaspoons orange peel 1/8 teaspoon garlic powder SAUCE 1/4 cup orange juice 1/4 cup water -- or all OJ 1 1/2 teaspoons cornstarch 2 tablespoons raisins 1 1/2 teaspoons brown sugar 1/8 teaspoon allspice -- or cinnamon 1/8 teaspoon salt 1 dash ginger 1 dash pepper Flatten chicken to 1/4 inch. Microwave vermouth HIGH 20-30 sec or until warm. Stir in raisins. In 1-qt casserole, combine celery, butter and onion. Cover and Microwave HIGH 1 1/2 - 3 min or until tender-crisp. Stir in bread crumbs, orange peel, garlic powder and raisin mixture. Place 1/4 cup stuffing near one end of each breast. Roll up, folding in sides. Secure with two wooden picks. CAN BE FROZEN AT THIS POINT. IF FROZEN: Arrange in 8 x 8 baking dish. Cover with wax paper. Microwave HIGH 5 min. Rearrange. Reduce power to 50%. Microwave 10-18 min or until no longer pink and juices run clear. Let stand covered. In sm. bowl mix orange juice, water and cornstarch. Stir in remaining ingredients. Microwave HIGH 2 - 3 1/2 min. or until thickened, stirring 1 or 2 times. Spoon glaze over chicken. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : If not frozen, eliminate 5 min. cooking time on high. Raisins can be eliminated from stuffing if too sweet. * Exported from MasterCook * Stuffed Chicken Rolls Recipe By :American Favorites Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breast halves without skin -- boned 1/3 cup lowfat ricotta cheese 2 tablespoons parmesan cheese 1 tablespoon green onion -- sliced 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1/8 teaspoon dried thyme 1/8 teaspoon salt 1/8 teaspoon pepper 15 1/2 ounces spaghetti sauce 1 cup lowfat mozzarella cheese -- shredded Flatten each breast to 1/4". In small mixing bowl, combine ricotta and Parmesan cheeses, onion, basil, oregano, thyme, salt and pepper. Mix well. Spread one-fourth of cheese mixture down center of each breast half. Fold in sides and roll up. Secure with toothpicks. Arrange rolls seam side down in 9" square dish. Pour spaghetti sauce over chicken. Cover with wax paper. MW at High for 11 - 15 min or until no longer pink. Top with mozzarella cheese. Reduce power to 50%. MW for 2-4 min. or until melted. >From: Vickie - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with pasta * Exported from MasterCook * Sunny Vegetable Salad Recipe By :Taste of Home 2/98 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups broccoli florets 5 cups cauliflower flowerets 2 cups nonfat cheddar cheese -- shredded -- (original used regular cheese) 2/3 cup chopped onions 1/2 cup raisins 1/2 cup nonfat mayonnaise -- (original used 1 cup regular mayo) 1/2 cup fat-free Miracle Whip 1/4 cup sugar -- (original used 1/2 cup sugar) 2 tablespoons cider vinegar -- or red wine vinegar 6 slices bacon -- cooked and crumbled 2 tablespoons sunflower seeds -- optional -- (original used 1/4 cup) In large bowl, toss broccoli, cauliflower, cheese, onion and raisins. In a small bowl, combine mayonnaise, Miracle Whip, sugar and vinegar. Pour over salad; toss to coat. Cover and refrigerate for 1 hour. Sprinkle with bacon and sunflower seeds. From: Bunny Mama - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Surprise Pancakes Recipe By :A Taste of Heaven and Earth (1993)* Serving Size : 4 Preparation Time :1:30 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat pastry flour 1/2 teaspoon salt 1/2 teaspoon baking soda 1 egg 1 cup milk OR soy milk 1/2 cup cooked brown rice oil -- for frying Mix the dry ingredients together in a bowl. In a separate large bowl whisk the egg with the milk. Mix the dry ingredients into the milk and stir in the rice. Heat 1 teaspoon butter or oil in a heavy skillet. When the skillet is hot and the butter sizzles, ladle a large spoonful of batter into it. When air bubbles appear on the top, flip the pancakes and cook for a minute until brown. Remove from the skillet and keep warm in the oven until all are made. >*Recipe from A Taste of Heaven and Earth by Bettina Vitell (Harper Collins: 1993) Bettina's url : www.e-media.com/taste >See also: http://wizard.ucr.edu/~phannema/books/zencook.htm Do not use whole wheat flour with high gluten intended for bread. Use soft pastry or cake flour. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This is Bettina's favorite breakfast surprise. If you make these pancakes for your friends, be sure to make extra batter; they'll ask for seconds. Usually pancakes do not provide "long burning fuel", but these do. Serve them with pure maple syrup. >McServing: 18% cff. 182cals, 4g fat. * Exported from MasterCook * Sweet Potato Salad #2 Recipe By :American Health on-line (Readers Digest) Mar 98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Salads Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds sweet potato -- peeled and diced 1/2 cup mango chutney -- chopped 1/4 cup low sodium chicken broth -- defatted 6 scallions -- trimmed and minced 1 tablespoon apple cider vinegar 1 tablespoon vegetable oil 1/4 teaspoon freshly ground black pepper 6 ounces Canadian bacon -- sliced and cut into thin strips 1/4 cup minced cilantro 6 cups mixed greens (mesclun) 1. In a large kettle, bring potatoes and enough salted cold water to cover to a boil. Cook for about 6 minutes, or until tender. Drain potatoes in a colander, return them to the pan and place over high heat, shaking the pan, for 30 seconds, or until excess liquid is evaporated. 2. Meanwhile, whisk together chutney, chicken broth, scallions, vinegar, oil, salt and pepper in a large bowl until well combined. 3. Transfer potatoes to the bowl with chutney mixture. Stir in bacon and cilantro. Serve over greens. RD's Sweet Potato Salad : 410 cals PER SERVING, 16%cff >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : 81% of the RDA for beta-carotene. Beta-carotene is touted as a cancer fighter and an antiager. This main-dish salad provides a hefty dose. * Exported from MasterCook * Taco Or Burrito Filling Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup boiling water 2 tablespoon soy sauce 1 tablespoon chili powder 1/2 teaspoon oregano 1 cup TVP 1/2 cup onion -- minced 1/2 cup green pepper -- minced 1 clove garlic -- minced jalapeno to taste -- minced (optional) 1 tablespoon olive oil Mix together the water, soy sauce, chili powder, and oregano, and pour over the TVP. Cover and let stand for about 10 minutes. Briefly saute the onion, green pepper, garlic, and jalapeno in the oil. Add the TVP mixture, and continue to cook until browned. Serve hot in tacos or burritos with all the fixings. VARIATION- Add 1 1/2c cooked pinto beans (1- 16oz can, drained) to the mixture and simmer till heated through. >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : good for enchiladas too!! * Exported from MasterCook * Tangy Lime Risotto Recipe By :Healthy Choice Mar98 Serving Size : 8 Preparation Time :0:40 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup arborio rice -- dry measure -- OR short grain white rice -- rinsed and drained 1/4 cup chopped onion 2 teaspoons olive oil 3 1/2 cups hot water 2 tablespoons fresh lime juice -- or less by half 1 1/2 teaspoons chicken bouillon -- granules 1 cup frozen baby peas and mushrooms 1/4 cup Parmesan cheese -- shredded fresh 1 tablespoon fresh parsley -- chopped 1. Combine rice, onion and oil in 12-inch nonstick skillet. Cook over medium heat for 6 to 8 minutes, or just until rice begins to brown, stirring constantly. Add water, juice and bouillon. Simmer for 20 to 25 minutes, or until rice is tender and water is nearly absorbed, stirring occasionally. 2. Stir in peas and mushrooms, cheese and parsley. Cook for 2 1/2 to 4 minutes, or until peas are hot and texture is creamy, stirring frequently. PER SERVING: 1/2 cup (108g); 141 cals, 2 g fat (17% cff). Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Other vegetable combinations to try: peas, waterchestnuts, and red bell pepper; Mexican Salad blend of corn, black beans, red and green bell peppers, and celery. >from Pat Hanneman (Kitpath) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taste Of Italy Bread Recipe By :King Arthur Flour http://www.kingarthurflour.com/recipes/ Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Italian Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 lb: 1 3/4 cups water 1 Tablespoon olive oil -- plus 2 teaspoons 1 Tablespoon honey -- plus 2 teaspoons 2 cups semolina flour -- * see note 2 cups flour -- machine or unbleache 2 teaspoons salt 4 teaspoons Italian seasoning -- heaping ** see note 2 teaspoons active dry yeast 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 2 is displayed (Large, medium crust cycle). 5) Press start. Bread will be done baking in the number of hours indicated. * semolina is the flour the color of corn meal which is used to make pasta. Before it is cooked it has a gritty texture, but obviously is smooth when cooked. ** Italian Seasoning is a mixture of spices available at the grocery store. It may vary depending on the company making it, but it usually has some mixture of marjoram, thyme, rosemary, savory, sage, oregano, and basil. Formatted by Russell Fletcher, cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - Serving Ideas : This is wonderful with lunch meat and is my favorite bread NOTES : When I made a 1 1/2 lb. loaf the bread hit the top of my 2 lb. Oster Bread Machine (so I make the 1 lb. loaf). * Exported from MasterCook * Taste Of Italy Bread #2 Recipe By :King Arthur Flour http://www.kingarthurflour.com/recipes/ Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Italian Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 lb: 1 cup water -- plus 2 Tablespoons 1 Tablespoon olive oil 1 Tablespoon honey 1 1/3 cups semolina flour -- * see note 1 1/3 cups flour -- machine or unbleache 1 1/4 teaspoons salt 1 Tablespoon Italian seasoning -- ** see note 1 1/2 teaspoons active dry yeast 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 (Regular, medium crust cycle). 5) Press start. Bread will be done baking in the number of hours indicated. * semolina is the flour the color of corn meal which is used to make pasta. Before it is cooked it has a gritty texture, but obviously is smooth when cooked. ** Italian Seasoning is a mixture of spices available at the grocery store. It may vary depending on the company making it, but it usually has some mixture of marjoram, thyme, rosemary, savory, sage, oregano, and basil. Russ Formatted by Russell Fletcher, cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - Serving Ideas : This is wonderful with lunch meat and is my favorite bread * Exported from MasterCook * Thai Spice Rub Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp chopped fresh lemongrass 1 tbsp grated fresh ginger 2 cloves garlic -- minced 1/8 tsp ground red pepper Makes about 3 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 * Three Bean Salad, Mary's Recipe By :Mary Spero Serving Size : 20 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can green beans -- drained 1 can garbanzo beans -- drained 1 can kidney beans -- drained 1 jar pimiento -- drained, chopped 1/2 onion -- chopped 4 stalks celery -- chopped 1/2 green pepper -- chopped 1 1/2 cups sugar 1/2 cup apple cider vinegar salt -- to taste Drain and rinse beans and put them in a large bowl. Add the drained pimento. Chop onion, celery and green pepper and add to the beans. Add the sugar and vinegar. There is plenty of dressing to cover. Don't mix. Cover and marinate overnight. Before serving, mix as little as possible, so you don't tear the beans. This is a great luau dish because it can sit out without any concern for spoiling. Serve with a slotted spoon to drain liquid. 0.7 gm fat/serving Message From MarySpero@prodigy.com (MS MARY E SPERO) to The TNT Recipes List. >From: "Russell J. Fletcher" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Grain Muffin Mix Recipe By : Serving Size : 36 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Grains & Cereals Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups unbleached flour 3 cups All-Bran(r) Cereal 2 cups rolled oats 1 cup millet 1 1/2 cups firmly packed brown sugar 4 1/2 teaspoons baking soda 2 tablespoons cinnamon 1 1/2 cups raisins -- chopped or whole 3/4 cup vegetable oil 1 egg 4 egg whites 3 3/4 cups buttermilk Mix first 8 ingredients well. Store in air tight container in a cool, dry place. To make muffins: Combine wet ingredients (last 4 ingredients). Combine dry mix with wet ingredients. Stir only until blended. Spray muffin pans with a non-stick spray. Spoon batter into muffin cups until 2/3 full. Bake in preheated, 400 degree oven, until firm to the touch, 18-20 minutes. Cool slightly, invert pans and remove muffins. For a smaller batch: Combine 4 1/2 cups of the stirred muffin mix with 1/4 cup vegetable oil, 1 egg plus 1 egg white, and 1 1/4 cups buttermilk. Note: Freezes well. Nutrition (per serving): 193 calories Saturated fat 1 g Total Fat 6 g (26% of calories) Protein 5 g (10% of calories) Carbohydrates 31 g (65% of calories) Cholesterol 7 mg Sodium 174 mg Fiber 1 g Iron 1 mg Vitamin A 151 IU Vitamin C 2 mg Alcohol 0 g >From: MOMnAaron - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Cheesecake Brownies Recipe By :Soyfoods Cookery, Louise Hagler Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE BROWNIE LAYER- 2/3 cup soy milk 3 tablespoon unbleached flour 1/4 cup oil 1/2 cup cocoa 1 cup sweetener of choice 1 teaspoon vanilla -- (a touch of peppermint extract is great!) 1 cup unbleached flour 2 tablespoon soy flour 1 teaspoon baking powder 1/4 teaspoon salt FOR THE CHEESECAKE LAYER- 1 pkg silken tofu -- (10.5 oz) 1/2 cup sweetener of choice 1 tablespoon unbleached flour 1 tablespoon lemon juice 2 teaspoon vanilla Preheat oven to 350 BROWNIE LAYER- Whip together the soymilk and 3T flour. Cook over medium heat, stirring constantly until thickened. Let cool completely. Beat together the oil cocoa, sweetener, and vanilla, then beat in the cooled soymilk and flour mixture. Add 1c flour, soy flour, baking powder, and salt, and beat until smooth. Spread mixture evenly into a 9" round spring-form pan. CHEESECAKE LAYER- Blend the tofu, 1/2c sweetener, 1T flour, lemon juice, and 2t vanilla in a blender until smooth and creamy. Pour evenly over the brownie layer, and bake for 1 hour. Cool and serve. NOTES- I prefer to let it cool several hours or over night. I have used Low-fat milk for the Soy-milk. Soy Flour- soy flour is available in Natural Food Stores, and should be stored in the refrigerator or freezer. It is a heavy flour and may be used in small amounts for baking. It adds moisture and texture to baked goods; and they tend to turn golden brown more quickly during baking. NUTRITIONAL DATA (for original recipe as printed above) Recipe yield 16 servings 1 serving= 155 calories 4g protein 5g fat 26 g carbohydrates 2g fiber 55 mg sodium >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomatillo And Cauliflower Spinach Soup Recipe By :Latin Ladles (1997) Douglas Rodriguez / Hanneman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds cauliflower or one head cauliflower -- cut in large chunks 1/4 cup white onions -- 1/4" dice 2 large garlic cloves -- finely chopped 1 teaspoon olive oil liquid margarine -- spray 8 ounces tomatillos -- husked and rinsed in warm water -- quartered olive oil spray 2 tablespoons chopped green chiles 1/4 cup salsa verde -- optional 3 teaspoons vegetarian bouillon 6 cups water 4 ounces chopped spinach -- leaves 1/4 cup fresh cilantro leaves -- tightly packed salt and pepper -- to taste cream -- and/or chopped fresh cilantro -- for garnish hot pepper sauce Position a rack about 5 to 5-1/2 inches below the broiler in an oven. Preheat the broiler. Combine the cauliflower, onion, garlic, and oil in a mixing bowl. Toss to coat. Transfer mixture to a baking sheet or pan, spray with a little liquid margarine and broil for 12 to 15 minutes or until the edges of the florets are dark brown, almost black. Remove from oven. Set aside to cool. Spray a large soup pot; place pot over high heat; saute the tomatillos and chopped green jalapenos or other peppers for 5 minutes, stirring often. Add the salsa verde and cook, stirring for 1 minute. Add the water and concentrated soup base, stir; bring to a boil, let boil 5 minutes, then decrease the heat and simmer for about 10 minutes. Coarsely chop the broiled vegetables and add them to the pot along with the spinach and cilantro. Let simmer 10 minutes. Add the cauliflower. Puree with a handheld blender until as smooth as possible. Season to taste with salt. Let simmer 3 minutes. Ladle the soup into bowls. Garnish with a dollop of sour cream and/or cilantro and serve with a hot pepper sauce. BOOK NOTES: Central Americans often cook with cauliflower, but they don't usually make soup with it. Most commonly, they pickle it with vinegar and serve it as an accompaniment for all kinds of dishes. This recipe is very interesting because it calls for roasting the cauliflower, which gives it a completely different flavor than we're used to. I like to keep this soup as green as possible and that's why I puree the spinach at the very end. --author. >from ISBN 0-89815-851-6 Ten Speed: (C) 1997 Douglas Rodriguez. Latin Ladles: Fabulous Soups and Stews from the King of Nuevo Latino Cuisine: ORIGINAL VERSION: Triple the amount of butter and oil (no sprays) and chicken soup stock. >Tested by Pat Hanneman (kitpath). What a novel and fresh soup -- lemony from the tomatillo. It went well with a mildly sweet bread (Banana Walnut Yeast Bread or a cornbread with corn kernels). The reheated very well (after 6 days in the refrigerator). TIP: add chili sauce to taste to 1 tablespoon of faux cream and "spot" the soup; then garnish with cilantro. Mc-PER SERVING: 66 cals, 2.6g fat; 32% cff. PANTRY: Trader Joe's salsa verde with a hint of vinegar. I can't believe it's not butter spray. Vegetable flavored Better than Bouillon. Fresh jalapeno roasted in the oven with the cauliflower. Jennifer Trainer's Jump Up Hot Sauce with Passion. -Mar 98 (amethnic.mcf) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Just enjoyed the leftovers. We like this soup. Will try to remember it as special and/or unusual for guests. * Exported from MasterCook * Tomato Orange Pasta Toss Recipe By :Cooking Light (modified) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce sun-dried tomatoes 1/2 cup boiling water 3 tablespoons water 2 teaspoons olive oil 6 garlic cloves -- thinly sliced 1 medium onion -- chopped 3/4 cup fresh orange juice 28 ounces tomatoes, canned -- crushed 1/2 teaspoon red pepper flakes 16 ounces pasta -- penne or other 3 tablespoons chopped fresh parsley Combine sun-dried tomatoes and boiling water in a small bowl; let stand 10 minutes. Drain; coarsely chop. Place 3 tablespoons water and oil in a saucepan over medium heat. When hot, add garlic and onions. Cook 5 minutes; stir occasionally. Add orange juice, crushed tomatoes and red pepper flakes; bring to a boil. Reduce heat to medium and cook for 12 minutes. Cook pasta according to package directions. Drain well and place in a large bowl. Add tomato-orange juice mixture, sun-dried tomatoes and parsley to cooked pasta and toss well. Per serving: 360 Calories; 3g Fat (8% calories from fat); 12g Protein; 71g Carbohydrate; 0mg Cholesterol; 323mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : These were great!! Will definitely make them again. * Exported from MasterCook * Traditional 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 -------- ------------ -------------------------------- 2 tbsp chopped fresh parsley 1 1/2 tbsp chopped fresh rosemary 2 cloves garlic -- minced Makes about 3 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 * Vanilla Cheesecake, Very Low Fat Recipe By :Moosewood Restaurant Book of Desserts, Moosewood Collectiv Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Whole graham crackers 4 Cups Vanilla Yogurt Cheese -- between 3 - 4 cups 1/4 Cup unbleached flour 1 Teaspoon salt 1 Tablespoon vanilla extract 1 Tablespoon lemon peel -- freshly grated 1 Cup sugar 4 eggs -- beaten Preheat the oven to 300F. Butter or oil the springform pan. Using a rolling pan, crush the graham crackers between 2 pieces of waxed paper or in a plastic bag. Dust the pan with the crumbs, spreading any loose crumbs evenly over the bottom. Briskly stir the yogurt cheese, flour, salt, vanilla, lemon peel, sugar and eggs until well blended. Pour the batter into the pan and bake for about 1 hour and 20 minutes, or until the edges are firm and the center jiggles slightly. Remove the cheesecake from the oven and chill well. Remove the sides of the springform pan just before serving. >From: ilenewar@starnetinc.com . - - - - - - - - - - - - - - - - - - - NOTES : "There are only 2 grams of fat in each serving of this sumptuous cheesecake. The secret is nonfat yogurt cheese, which is traditionally drained for 12 - 24 hours in advance. In case you can't wait a day for your cheesecake, the Quick Yogurt Cheese method works fine in this recipe. The remaining preparation is really a snap. Garnish the cake with fresh berries, if you like." I made the yogurt cheese and the cheesecake *exactly* according to the directions. If you've seen my other recent posts, you'll know that this is not always my approach. I sliced some lovely fresh strawberries and sugared them down a little so they wept out some juice, and served the berries over the cheesecake. Really good! Per serving: 207 Calories; 2g Fat (9% calories from fat); 7g Protein; 40g Carbohydrate; 74mg Cholesterol; 308mg Sodium * Exported from MasterCook * Vanilla Ice Cream (No Fat, No Salt, No Sugar) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp. unflavored gelatin 2 1/4 cup cold skim milk 1 cup nonfat dry milk 4 ounces egg beaters(r) 99% egg substitute 5 teaspoons NutraSweet or Equal 1/8 tsp. lemon or almond extract 2 tsp. vanilla extract Sprinkle gelatin over skim milk in a small saucepan and allow gelatin to soften for a few minutes. Stir mixture over low heat until gelatin completely dissolves. Remove from heat and place saucepan in another bowl of cold or ice water to cool to room temperature. Combine remaining ingredients in a blender or food processor and process until well combined. Add milk-gelatin mixture and blend for a few more seconds. Chill in refrigerator until ready to freeze. Blend for a few seconds before pouring mixture through a strainer into the ice cream maker. Follow instructions for freezing. Makes about 1 quart. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vanilla Yogurt Cheese Recipe By :Moosewood Restaurant Book of Desserts Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups nonfat vanilla yogurt -- 2 quarts Line a colander or large sieve with overlapping paper coffee filters or several layers of cheese cloth. Place the colander or sieve in a large bowl. Spoon in 2 quarts of yogurt and cover with plastic wrap. Refrigerate for 12 - 24 hours. After 3 - 4 hours, or overnight, discard the liquid that has collected in the bowl. The yogurt will thicken to a consistency similar to soft cream cheese. This should yield about 3 cups. Quick Method: Reduce the amount of yogurt to between 1 1/4 and 1 1/2 quarts. Set up the yogurt to drain as in the traditional method, but weight the top of the covered yogurt with a plate and a heavy can or other object. Refrigerate for about 2 hours. The added weight will speed the draining process and will produce 3 - 4 cups of yogurt cheese firm enough for most recipes. >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - NOTES : Use for making Very Low Fat Cheesecake. Another recipe I tried recently. Actually made this weekend for my daughter's birthday. I'll certainly make it again. BTW, I don't have a springform pan and just made it in a 10" Pyrex pie plate; it worked just fine. Per serving: 1649 Calories; 3g Fat (2% calories from fat); 93g Protein; 317g Carbohydrate; 29mg Cholesterol; 1243mg Sodium * Exported from MasterCook * Vegetable Stuffed Round Steak Recipe By :Rival Crock Pot Cookery Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds lean round steak 1 tablespoon olive oil 1/2 teaspoon garlic salt 1/4 teaspoon pepper 1 medium carrot -- grated 2 small zucchini -- sliced thin 2 ounces nonfat cheddar cheese -- grated -- (lowfat or nonfat) 2 cups prepared spaghetti sauce -- (Healthy Choice) Pound round steak until very thin. Rub olive oil into steak. Sprinkle evenly with garlic salt and pepper. Layer carrots, zucchini, and cheese down the center of the steak lengthwise. Roll up steak from the long side. Tie together with four pieces of string. Use a meat rack if you have one that will fit. Place meat in crockpot and cover with spaghetti sauce. Cover and cook on Low 7-9 hours (High 3-4 hours). >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Pastitsio Recipe By :1001 Low-Fat Vegetarian Recipes, Sue Spitler Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces Morningstar Farms(r) Recipe Crumbles 1 cup chopped onion 8 ounces tomato paste 2 cups cooked macaroni 1/3 cup fat-free parmesan cheese 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 2 1/3 cups skim milk 2 tablespoons margarine 4 eggs -- lightly beaten minced parsley -- for garnish Spray a large skillet with cooking spray; heat over medium heat until hot. Saute protein crumbles and onion until onion is tender, 5 - 8 minutes. Stir in tomato paste and water; cook 2 - 3 minutes longer. Season to taste with salt and pepper. Spoon half the macaroni into a 9" x 13" x 2" baking pan; spoon protein crumbles mixture over macaroni. Combine cheese and spices; sprinkle over casserole. Spoon remaining macaroni over the top. Heat milk and margarine in medium saucepan, stirring until margarine is melted. Whisk about half the mixture into the eggs; wish egg mixture back into milk. Pour over macaroni. Bake, uncovered, until casserole is bubbly, about 50 - 60 minutes. Sprinkle with parsley. Nutritional Information according to the book: 322 calories 8 grams fat (2 grams saturated fat) 22% cff 143.6 mg cholesterol 26.2 grams protein 37.1 grams carbohydrate >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Pastitsio, Ilene's Recipe By :ilenewar@starnetinc.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 12 Ounces Morningstar Farms(r) Recipe Crumbles -- or similar product 1 Cup chopped onion 8 Ounces tomato paste 1/3 Cup water -- up to 1/2 cup salt and pepper -- to taste 1 Cup elbow macaroni 6 Tablespoons grated parmesan cheese -- divided 1/2 Teaspoon cinnamon -- or more to taste 1/4 Teaspoon nutmeg -- optional 12 Ounces evaporated skim milk -- 1 can 4 Teaspoons light butter -- or margarine 2 eggs -- lightly beaten Preheat oven to 350F. Spray a 9" x 7" or similar deep 11 cup casserole dish with vegetable cooking spray. Put a pot of water up to boil. Spray a 9" or 10" nonstick skillet with vegetable cooking spray. Saute onion for 1 or 2 minutes; add the vegetable protein crumbles and saute for another 5 minutes or so. Add the tomato paste, water, salt, pepper and some nutmeg and cinnamon. Cook for another minute or two. Remove from heat and set aside. Meanwhile cook the elbow macaroni according to package directions for the minimum amount of time to become just *barely* al dente. Drain under cold running water to stop cooking, then drain again. Return to pasta cooking pot and toss with 1 teaspoon of butter and 1 or 2 tablespoons of parmesan cheese. Spray casserole dish with cooking spray. Layer 1/2 of the macaroni evenly in the bottom of the casserole. Spread the vegetable protein crumbles over the macaroni layer. Sprinkle with just a touch more cinnamon and 1 or 2 tablespoons of grated parmesan. Cover with the remaining macaroni. In a bowl, beat the eggs lightly. In a small saucepan, heat the evaporated skim milk with the remaining tablespoon of butter. Whisk half of the warm milk/butter mixture into the eggs, then return the eggs mixture to the saucepan and whisk with the rest of the milk. Pour the milk/butter/egg mixture evenly over the entire casserole; it will not lay on top but will sink down - this is just fine. Dust the top of the casserole evenly with the remaining 1 - 2 tablespoons of grated parmesan. Bake the casserole for 1 hour, or until egg mixture is set and top is crusty and golden. Remove from the oven and let stand for 10 - 15 minutes before serving. Enjoy! Note: I used regular, not fat-free, parmesan; Land O'Lakes light butter; Morningstar Farms(r) brand vegetable protein crumbles (which, by the way, I thought were *much much much* better than the Green Giant Harvest Burgers for Recipes kind). This recipe was *great* and not too much of a hassle to make, not even on a weeknight. I will definitely make it again; can see it becoming a family standard. It is also something I would make for company - vegetarians and meat-eaters alike. I must say that with a big old mound of spinach and some french bread with roasted red peppers, this made quite a filling and satisfying feast. And it was a *lot* more food for not many more calories than a _Lean Cuisine_ or similar type frozen entree. Per serving: 300 Calories; 8g Fat (25% calories from fat); 22g Protein; 34g Carbohydrate; 71mg Cholesterol; 487mg Sodium >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - NOTES : Serve with french bread and steamed spinach. I found the original recipe in Sue Spitler's 1001 Low-Fat Vegetarian Recipes_. But I made a few changes, both in ingredients and in preparation. Mostly, I wanted to make the casserole in a smaller, deeper pan so make it thicker, and once I did that I figured I could get by with less of the custardy topping. I was very pleased with the results, and the whole family enjoyed it. I am posting both the original recipe and my adaptation here. * Exported from MasterCook * White Chocolate Creme Brulee Recipe By :The Spa at Doral, Miama, FL Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large egg whites 1 large egg 1/2 cup sugar -- PLUS 8 teaspoons sugar -- measured separately 2 cups evaporated skim milk 1 tablespoon arrowroot 3 ounces white chocolate -- finely chopped Preheat oven to 350F. Whisk egg whites, egg and 1/4 cup sugar in a large bowl until well blended but not stiff, about 1 minute. In a heavy-bottomed, medium saucepan bring milk, 1/4 cup sugar and arrowroot to a boil over medium heat. Cook, stirring, until slightly thickened. Reduce heat to low, gradually add white chocolate and stir until melted. In a slow, steady stream, add white chocolate mixture to the egg mixture, whisking constantly. Evenly divide the mixture among 8 4-oz ramekins or custard cups, arrange them in roasting pan and add enough boiling water to the pan to come halfway up the sides of the ramekins. Bake until set in center, about 3 minutes. Remove the pan from the oven and cool ramekins on a wire rack. Cover surface of ramekins with plastic wrap; refrigerate until very cold. About half an hour before serving the brulee, heat the broiler. Evenly sprinkle each serving with 1 tsp. sugar, and return the ramekins to the roasting pan. Add enough water to the pan to come halfway up the sides of the ramekins. Broil 3 in. from heat, rotating pan if necessary, 2 to 3 minutes, or until sugar is melted and a dark amber color. Cool the custard in the water for 5 minutes. Remove from pan and serve, or refrigerate 20 minutes before serving, if desired. PER SERVING: 192 calories (18% from fat); 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: Using just one egg yolk cuts the fat considerably without compromising flavor; evaporated skim milk and arrowroot add richness. Granulated white sugar is used. >from Kitpath with a little help from mcbuster 2.0d >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wintry Brown Rice Chili Recipe By :vegetarian times magazine 02/97 Serving Size : 8 Preparation Time :0:40 Categories : Chilis Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Oil 1 Medium yellow onion -- diced 1 Green Bell Pepper -- seed/dice 2 Stalks Celery -- diced 3 Cloves Garlic -- minced 1 28 Oz Can Stewed Tomatoes -- with liquid 1 15 Oz Can Kidney Beans -- rinse/drain 1 15 Oz Can Pinto Beans -- rinse/drain 1 1/2 Cups Corn 2 1/2 Cups Water 1 Cup brown rice -- uncooked 2 tablespoons Chili Powder 1 tablespoon Dried Oregano 1 1/2 Tsp Ground Cumin 1/2 Tsp salt 1/2 teaspoon pepper Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, celery and garlic. Cook, stirring, for 7 minutes. Stir in tomatoes, beans, corn, water, rice and seasonings; bring to a simmer. Cover and cook over medium-low heat until rice is tender, stirring occasionally near end of cooking, about 35-40 minutes. Remove chili from heat; let stand for 10 minutes before serving. Ladle into bowls and if desired, serve with fresh bread and a tossed salad. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt And Orange Mousse Cake Recipe By :Lebanese Cooking: An Introduction to This Special Middle Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boiling water 1 cup yogurt -- recipe say Greek sty 1 cup sugar -- generous 1 Cup 3 large eggs -- separated 1/2 teaspoon. orange peel -- grated 2 tablespoon. flour 1/2 cup. milk 4 tablespoon. orange juice -- fresh 1 teaspoon. vanilla extract Preheat oven to 350o. Beat egg yolks until thickened and pale. Add milk and yogurt, grated peel and orange juice, then beat in 3/4 of the sugar, flour, & vanilla until smooth. In a large bowl beat the egg whites on medium speed until they are foamy. Beat in the remaining sugar on high until stiff peaks form. Gently fold in the yolk mixture into the whites until combined. Pour the batter into a 9-inch square cake pan. Place the pan in a larger container and pour in boiling water until it comes half way up the outer sides of the cake pan. Bake the cake in the oven for about 30 minutes or until it is golden. Serve with sweetened fruit yogurt, if desired >From Lebanese Cooking: An Introduction to This Special Middle Eastern Cuisine by Ward, Susan, p.125. 641.5956 Ward Russell Fletcher - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Brulee Recipe By :CULTURED MILK PRODUCTS,^ by Hallgarten (1985) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fruit 2 tablespoons yogurt 1 tablespoon soft brown sugar ***CHOICES*** grapes sliced bananas berries pineapple pieces sliced pears sliced peaches Put just enough fruit into a small ramekin to come half-way up the pot. If using grapes, halve and seed them. Cut any other fruit into small slices. Cover the fruit with the yogurt and sprinkle the sugar on top. Place the pots under a very hot broiler (grill) until the sugar begins to bubble. Refrigerate until required. This is a good last minute dessert for unexpected guests. If you are short of time put the pots into the freezer for 10 minutes after cooking. REFs >COOKING WITH YOGURT, by Hallgarten (1985). Hardcover. Chartwell Books. ISBN 0890098808 (out of print). >Edited by Pat Hanneman (kitpath) From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Cheese #2 Recipe By :Abtaxel Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- yogurt without gelatin To make yogurt cheese, you will need what is called a Yogurt Cheese Funnel. These are readily available at many grocery stores in the kitchen section; or at stores such as Payless, Target, Wal-Mart, etc. (Many people use cheesecloth instead of the Yogurt Cheese funnel- but the funnel is much easier, manageable, and tidier.) Yogurt used to make yogurt cheese must be natural and not contain any gelatin. Be sure to read labels. I use Dannon Non-Fat plain yogurt with great success...and it is inexpensive and readily available. Recipes asking for vanilla flavored yogurt can be adapted to using plain yogurt by adding vanilla and sugar or sugar substitute to taste. Place yogurt into your draining device and allow to drain 2-24 hours...the longer it drains, the thicker the consistency. Approximately half of the yogurt will become cheese and half will become whey, which is to be drained off of the finished cheese product. Store cheese in the refrigerator, covered. Discard any further accumulating whey before using. - - - - - - - - - - - - - - - - - - - NOTES : Yogurt cheese can be used in place of high-fat items such as whole cheeses, sour cream, mayonnaise, etc; and can be used in many recipes from appetizers to entrees to desserts and shakes. * Exported from MasterCook * Yogurt Cheese Spread Ideas Recipe By :av718@freenet.carleton.ca (Ann Cornellier) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Hi, I make yoghurt cheese once or twice a week -- I use it as a spread on toast or bagels. It is excellent in the summer on toasted raisin bread with fresh fruit. I sprinkle a bit of granulated maple sugar over it in the winter. If you can't find a yoghurt strainer, I use a plastic coffee filter cone and coffee filters for straining it. Works great! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt, Homemade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart milk 3/4 cup nonfat dry milk powder 2 tablespoons yogurt fruit -- optional Heat 1 quart (4c.) milk to 170-180 degrees. Remove from heat, cover and let sit 10 min. Remove cover and when temperature drops to 150 degrees, add 3/4 c. instant nonfat dry milk (there may be a healthier alternative.) Mix until well blended. Pour milk in a 1 qt. glass container (mayo jars work great). When temperature drops to 130 degrees, add 2 heaping T. yogurt. Do not stir. Cover tightly and wrap with a large towel. Or, what I do is put the container in a small covered drink cooler, and then you won't need the towel. Let sit undisturbed and in a draft-free area for 9 or more hours (up to 24 hours). Refrigerate for at least 6 hours. Add fruit (if desired) when completely done. It is quite tart if you don't add any fruit, but we like it that way. >From: MOMnAaron - - - - - - - - - - - - - - - - - - -