* Exported from MasterCook * After Dinner Wontons Recipe By :BH&G, 1/98 Serving Size : 36 Preparation Time :0:00 Categories : Desserts Fruit Low Fat Oriental Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med pears -- peeled and shredded 2 Med apples -- peeled and chopped 3 Tbsps dried tart cherries -- chopped 2 Tsps lemon juice 1 Tbsp butter or margarine -- * see note 3 Tbsps Marsala wine -- or apple juice 2 Tbsps chopped almonds -- finely chopped 1 Tsp ground cinnamon 1/2 Tsp ground ginger 1/4 Cup maple syrup 36 won-ton wrappers -- 3 1/4" rounds 3 Tbsps butter -- melted confectioner's sugar * Original called for 2 tbsp For filling, in a medium bowl toss together pears, apples, cherries, and lemon juice. In a large skillet cook fruit mixture in the 2 tablespoons butter or margarine over medium heat about 7 minutes. Reduce heat; stir in Marsala or apple juice, nuts cinnamon, and ginger. Cook for 3 minutes more or till liquid has evaporated, stirring often. Stir in syrup; set aside. For each wonton, spoon about 2 teaspoons filling into the center of a wrapper. Lightly moisten edges of wrapper with water. Fold top edge of wrapper over filling to opposite edge, making a half-moon. Press edges together to seal. Arrange wontons on a greased baking sheet. Brush with the melted butter. Sprinkle with coarse sugar, if using. Bake in a 350F oven for 12 to 15 minutes or till golden. Cool slightly. Sprinkle with powdered sugar, if using. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made these tonight. I reduced the initial amount of butter and it was fine. I tried spraying them with butter flavored spray instead of brushing them with butter and they would have been better with the butter. I also used bigger, square wontons and folded them diagonally to make them like turnovers (made 6). They were very tasty. Serve with some fat-free vanilla frozen yogurt and they would be a great lowfat dessert. Fruit-and-nut-filled wontons add a subtle finish to the evening meal. * Exported from MasterCook * Amaranth Salad With Grilled Eggplant, Fresh Fenugreek Recipe By :David Ruggerio, Le Chantilly/Pastis, NYC Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----Amaranth----- 1 cup pre-cooked whole grain amaranth 3 teaspoons olive oil -- may be tripled 1 tablespoon lemon juice -- or to taste 1 teaspoon chopped fresh cilantro -- leaves only salt and pepper -- to taste -----Eggplant----- 1/2 pound fresh fenugreek leaves 3/4 pound eggplant -- peeled sliced into 1/4-inch strips vegetable cooking spray or up to 2-tbs olive oil 1/4 teaspoon turmeric 1/2 teaspoon cumin 1/2 teaspoon ground coriander seeds 1 pinch cayenne Salt and pepper -- to taste 1) Mix amaranth with seasonings and allow to sit for 1 hour. 2) Take eggplant and spray with vegetable oil or brush with 2 tablespoons of olive oil. Sprinkle with salt and pepper and grill. Allow to cool and mix with remaining ingredients. 3) To serve, top amaranth with grilled eggplant. Original recipe was modified to reduce the number of calories from oil. * David Ruggerio, Chef/Owner * Le Chantilly/Pastis * 106 East 57th Street, New York, NY * Reservations 212/751-2931 * Recipe contributed to benefit dinner: served at the League for the Hard of Hearing Benefit: Oct 1998. See www.lhh.org >kitpath@earthlink.net 3/99 EACH 242 cals, 7g fat (25% cff) estimated by mastercook - email from kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : This looks interesting. I cannot get fenugreek. Usually I substitute a leafy green and herbs if needed. * Exported from MasterCook * Apple Glazed Dessert Pancake Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Desserts Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon stick margarine 3 cups rome apples -- sliced 1 tablespoon brown sugar 3/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/2 cup apple juice 1/4 cup water 1 teaspoon cornstarch 1 cup all-purpose flour 2 cups 1% milk -- divided 2 teaspoons vanilla extract 1/4 teaspoon salt 1/3 cup granulated sugar 2 large eggs 2 large egg whites vegetable cooking spray 1 tablespoon powdered sugar Preheat oven to 425°. Melt margarine in a 10-inch cast-iron skillet over medium-high heat. Add apple; saute 3 minutes. Stire in brown sugar, cinnamon, and nutmeg; cook 2 minutes. Combine juice, water, and cornstarch in a small bowl. Stir well; add to skillet. Bring to a boil; cook 1 minute or unitl thick, stirring gently. Remove apple mixture from skillet; set aside, and keep warm. wipe skillet clean with a paper towel. Place skillet in oven for 5 minutes. Combine flour and 1 cup milk in a large bowl; stir well witha whisk. Sstir in 1 cup milk, vavnilla, and next 4 ingredients (vanilla through egg whites); set aside. Coat skillet with cooking spray; pour batter into preheated skillet. Bake at 425° for 25 minutes or until puffy and brown around edges. Remove from oven; sprinkle with powdered sugar. Cut into wedges; top with apple mixture. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Nut Stuffing Recipe By :First for Women, 2/15/99 Serving Size : 8 Preparation Time :0:00 Categories : Fruit Low Fat Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Stalks Celery -- Sliced 1 Onion -- Chopped 1 Tbsp Macadamia Nut Oil -- Note 1 2 Apples -- Diced 7 1/2 Oz Seasoned Bread Stuffing 1 cups Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 1/2 cups Sliced Almonds -- Note 2 1/2 cups Diced Dried Apricots 1/2 cups Currants 1/2 cups Applesauce -- Note 3 Note 1: Original recipe used 1/2 C butter. I had decided to cut back on the nuts that were called for so I used macadamia nut oil to give the dish a more nutty flavor and used much less of the oil. Note 2: Original recipe used 1 C pecans...didn't have any pecans so I used sliced almonds and less of them. Note 3: Original recipe used 1/2 C apple butter... didn't have any so I subbed the apple sauce. Heat oven to 350F. In skillet over med heat, cook celery and onion in hot oil (or butter) 4 in. Add apples; cook 5 min. In bowl, combine other ingredients. Stir in onion mixture. Place in greased 2 1/2 qt baking dish; bake 45 min. Work Time: 15 min Total Time: 1 hr This has a wonderful flavor!! Wouldn't hesitate to serve to company. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 251.9 Total Fat 7.5g Sat Fat 0.9g Carb 42.3g Fib 2.7g Pro 8.9g Sod 819mg CFF 24.6% * Exported from MasterCook * Artichokes With Lemonnaise Recipe By :Sunset Magazine Serving Size : 1 Preparation Time :0:00 Categories : Dips Low Fat Spreads & Sandwiches Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons distilled white vinegar 1 teaspoon black peppercorns 4 artichokes 1/2 cup drained tofu 2 Tablespoons lemon juice 2 teaspoons extra-virgin olive oil 1/2 teaspoon dry mustard salt and pepper to taste 1. Fill a 6-8 quart pan halfway with water. Add vinegar and peppercorns, bring to a boil over high heat. 2. Meanwhile, slice about 1 inch off tops of artichokes, discard tips. Trim stems even with bottom. Pull off any small or discolored leaves, cut thorny tips from remaining leaves. 3. Add artichokes to water and simmer, covered, until bottoms pierce easily with a fork; 30-35 mins., drain. 4. While artichokes cook, make lemonaise. In a blender, whirl remainings until smooth. Season to taste with salt and pepper. 5. Serve artichokes with lemonaise for dipping. 4 servings; per serving; 124 cals. 29% from fat >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Sesame Rice Recipe By :http://www.usarice.com/domestic/recipes/chinew4.htm Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon low-sodium soy sauce 1 tablespoon rice vinegar 1 tablespoon Dijon mustard 1 tablespoon honey 1 tablespoon chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon dark sesame oil 2 carrots -- cut into julienned strips 1 cup fresh snow peas -- halved diagonally 4 green onions -- sliced 1 clove garlic -- minced 3 cups cooked rice 1 tablespoon sesame seeds -- toasted ----optional accompaniments---- grilled chicken steamed broccoli or fresh soy beans -- cooked Combine soy sauce, vinegar, mustard, honey, cilantro, salt and pepper in small bowl; set aside. Heat oil in large skillet over medium-high heat until hot. Add carrots, peas, onions and garlic; cook and stir 3 to 5 minutes or until carrots are crisp-tender. Add rice and soy sauce mixture. Stir until well blended; heat thoroughly. Sprinkle with sesame seeds. To complete the meal, serve with your choice of suggested accompaniments. * To toast sesame seeds, place in small skillet. Cook over medium-high heat 1 to 3 minutes or until lightly browned, stirring constantly. Makes 6 servings. Nutrition estimated by usarice: Each serving provides 171 calories, 4 grams protein, 4 grams fat, 31 grams carbohydrate, 2 grams dietary fiber, 0 milligram cholesterol, and 460 milligrams sodium. 21%cff kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Barley Recipe By :"No Salt No Sugar No Fat" by Williams & Silverman Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Barley 1 Onion -- chopped fine 2 Cups Vegetable stock Mix barley and onion with 1 cup boiling stock in pan or casserole with tight fitting cover. Bake in 300 F oven for 45 minutes. Add second cup of hot stock and continue baking 30 to 40 minutes or until barley is soft and mixture is almost dry. Makes 4 to 6 servings. Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of your favorite herbs. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Crabmeat Recipe By :AHA Low Fat, Low Cholesterol Cookbook, p. 111 Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 teaspoon reduced-calorie margarine 1/4 cup onion -- finely chopped 3/4 pound crabmeat -- picked clean 2 tablespoons dijon mustard 1 teaspoon Worcestershire sauce 4 large egg white -- stiffly beaten 2 tablespoons grated parmesan cheese Preheat oven to 350 degrees. Spray 9x9 inch ovenproof casserole dish with vegetable oil spray. Set aside. In a small saucepan, melt margarine over medium high heat. Add onion and saute for 2 to 3 minutes, or until soft. Transfer onion to a medium bowl and stir in crabmeat, mustard and Worcestershire sauce. Gently fold in beaten egg whites. Pour mixture into casserole dish and sprinkle with cheese. Bake for 25 minutes or until puffed and lightly browned. Remove from oven and cut into rectangles. Serve immediately. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : I used three cans of crabmeat, picked over and drained. The cats got quite a treat, they love "crab juice". I had the leftovers of this today, not very good. Much better the first time around. Okay, it's quick, it's easy and it's perfect with seasoned egg noodles and steamed broccoli. What more could you ask for? This was yummy!* 2 ww points * Exported from MasterCook * Baked Stuffed Flounder (Rolls) Recipe By :SIMPLY HEALTHY FISH by Ricketts and McQuillan (1993) Serving Size : 4 Preparation Time :0:30 Categories : Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 medium onion -- finely chopped 1 clove garlic -- finely chopped 1 slice multi-grain bread or 1/2-cup crumbs 2 tablespoons chopped fresh parsley 2 teaspoons fresh lemon juice 1/2 teaspoon dried marjoram 1/2 teaspoon salt -- divided use 20 ounces flounder fillets or sole (5-ounce portions) 1/4 cup dry white wine or low-sodium broth or clam juice 1/4 teaspoon paprika -- for color 1) Preheat oven to 400F. Heat oil in small nonstick skillet over medium heat. Add onion and garlic: saute 3 minutes, or until softened. Remove from heat. Stir in bread crumbs, parsley, lemon juice, marjoram and 1/4 tsp salt. 2) Spread stuffing along the length of each fillet, dividing evenly. Roll fillets (cigar); secure with wooden pick. Place in glass pie plate or shallow baking dish. Add wine, chicken stock or clam juice. Sprinkle fillets with paprika and remaining 1/4 tsp salt if desired. 3) Bake, basting fish occasionally with pan liquids, for 20 minutes, or until fish betweens to flake when touched with fork and stuffing is heated through. Remove wooden picks. Serve. EACH 190 calories: 28g protein, 4g fat () 7g carbs, 429 mg sodium (with full salt); 75 mg chol. - Estimated by publisher. Compare: 162 cals, 4g fat (21%cff). Estimated by mastercook and kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Here's one that's easy to do. The trick is not to over cook it. It continues cooking for the first minute or two out of the oven. Fish fillets and pieces are also very good cooked briefly on a foreman grill - using the times in the booklet. Serve these marjoram bread crumb stuffed flounder rolls with grilled or steamed zucchini topped with a tomato salsa or salad or ratatouille. * Exported from MasterCook * Baked Turkey Meatballs Recipe By :Gloria Rose, Low-fat Cooking for Good Health (1996) Serving Size : 4 Preparation Time :0:50 Categories : Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless turkey light meat -- ground 1 1/2 cups dry bread crumbs 1 cup finely chopped onion 1 cup finely chopped carrots 1 cup no salt added tomato sauce 3/4 teaspoon rubbed sage or oregano 1/4 teaspoon garlic powder 1 dash poultry seasoning Preheat oven to 375F / 190C. 1. combine all ingredients in a medium-size bowl and mix well. 2. Shape into balls and place on a non-stick baking sheet. 3. Bake 35 minutes until browned. PER SERVING: 315 cals (11% fat); 30g protein, 40g carbs, 4g fat, 346 mg sodium, 82mg choles. - estimated by publisher. --email from kitpath@earthlink.net 3/99 elf - - - - - - - - - - - - - - - - - - - NOTES : Use in Wedding Soup (see recipe) * Exported from MasterCook * Banana French Toast Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 very ripe bananas 1 cup soy milk 8 slices whole wheat bread Blend the bananas and soymilk until completely smooth. Pour into a large bowl. Dip the bread into this mixture and cook on a lightly oiled, hot griddle until just browned on each side. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Nut Bread #4 Recipe By :Cooking Light Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bananas -- ripe 1/2 cup sugar 1/2 cup fat-free yogurt 1/4 cup margarine -- melted 1 teaspoon vanilla extract 1 large egg 1 large egg white 2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 cup chopped pecans -- roasted baking spray with flour Preheat oven to 350F. Combine first 7 ingredients in a large bowl; beat at medium speed of an electric mixer until well-blended. Combine flour, baking powder, soda, and salt; stir in pecans. Add flour mixture to banana mixture, stirring until moist. Spoon batter into an 8 1/2 X 4 1/2 inch loaf pan coated with baking spray and flour. Bake at 350°. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan, and cool completely on a wire rack. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Tempeh Recipe By :Soyfoods USA, Vol. 4, No. 2 Serving Size : 4 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Low Fat Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz. tempeh 1 large onion -- thinly sliced 2 cups prepared barbecue sauce Cut the tempeh into chunks. Place the tempeh and sliced onion in a deep dish and pour the barbecue sauce over it. Marinate in refrigerator for at least one hour. Preheat oven to 350 degrees F and bake the tempeh for 30 minutes with a cover. The tempeh can also be grilled, basting frequently with the barbecue sauce and cooking until browned and heated through. Makes 4 servings. Serving size: approximately 1 to 1 1/2 cups Per serving: 336 calories, 9 g fat, 1 g saturated fat, 22 g protein, 44 g carbohydrate, 0 g cholesterol, 850 mg sodium, 1.3 g dietary fiber >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley Recipe By :Canadian Living's Best Light Cooking, 1994, p. 52 Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1/4 teaspoon salt 1 cup barley 1. In a saucepan, bring 2 cups water to boil; add 1/4 teaspoon salt and 1 cup barley. 2. Reduce heat to low; cover and simmer for 40 minutes or until tender. Makes 3 cups. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley Risotto, Mark Peel's Recipe By :The Supper Book - Marion Cunningham Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup barley 1/2 cup short-grain rice 2 tablespoons butter -- (orig was 3 tbsp) 1/2 pound mushrooms -- sliced 1/2 cup nonfat chicken broth salt to taste In a large (at least 2-quart) pot, bring 6 cups of salted water to a boil. Add the barley and rice and let simmer for 25 minutes, or until tender. Drain any water that remains after the barley and rice are cooked. Melt the butter in a large skillet. Add the mushrooms and slowly cook over low heat for about 7 to 10 minutes. Mix in the cooked barley and rice and the chicken broth. Salt to taste and serve. NOTE: "Mark Peel, the chef of Campanile Restaurant in Los Angeles, made up this dish, which is greater than the sum of its parts. This is a speedy risottolike dish. Intermingled, the earthy flavors of mushrooms, barley, and rice taste unexpectedly new and different." REG 4 shared by Karin Baumgardner, Issaquah, WA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley Scallion Pine Nut Casserole Recipe By :The Eating Well Cookbook, p. 106 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pearl barley 2 teaspoons butter 1 medium onion -- chopped 3 cups chicken stock -- hot, defatted 1/4 cup scallions -- finely chopped 1/3 cup finely chopped fresh parsley 2 tablespoons pine nuts -- toasted salt -- to taste freshly ground black pepper -- to taste 1. Preheat oven to 350 degrees F. 2. Rinse barley, drain and set aside. 3. Melt butter in a 1 1/2-quart flameproof casserole dish over medium heat. Add onions and cook until softened, about 2 minutes. Add barley and continue cooking, stirring constantly, until the barley is coated with butter, about 1 minute. Stir in stock and scallions. Mix well. 4. Bring to a boil, cove, [transfer to oven I assume] and bake for 1 hour, or until barley is tender and liquid is absorbed. 5. Add parsley and pine nuts. Taste and adjust seasonings. Fluff with two forks and turn out into a warm serving dish. Serves 6. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I tried this recipe that Ellen Pickett posted on 3/6, and it was wonderful! The only thing different that I did was to add a clove of garlic. I can't wait to make this again. Cal 157 Fat 3 Fiber 6 CFF 16.7% Even lower than the original 19%! [Penchard@aol.com] * Exported from MasterCook * Barley, Bell Pepper And Almond Pilaf Recipe By :Adapted: see Mayo Clinic Williams-Sonoma Cookbook (1998)* Serving Size : 6 Preparation Time :0:50 Categories : Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1/3 cup chopped onions 2/3 cup chopped green bell pepper 1 cup pearl barley 1/4 teaspoon ground black pepper 1 cup lowfat vegetable broth 2 cups water 2 tablespoons blanched almonds -- slivered Barley, a grain originating in the Middle East, is commonly added to soups. In this recipe, however, pearly barley is used to make a pilaf. For a fluffy texture, avoid stirring the barley while it simmers, so that less of the surface starch dissolved in the cooking liquid. 15 mins Prep; 35 mins cooking. 1. In a large frying pan over medium heat, heat the olive oil. Add the onion and bell pepper and saute until wilted about 4 minutes. 2. Add the barley and pepper and saute for 3 minutes. 3. Stir in the broth and water and bring to a boil. Reduce heat to low, cover, and simmer until th barley is tender and the liquid is absorbed, about 25 minutes. 4. Spread almonds in a heavy-bottomed skillet in a single layer. Put the pan over low heat and cook stirring (or shaking) constantly until the nuts are a golden color and give off a noticeable toasty aroma, from 3 to 5 minutes. 5. To serve, transfer to a bowl and garnish with the slivered almonds. EACH: 143 cals, 19% cff (3g fat) 25g carbs (5g fiber). You will need: 1 small onion, 1 small green bell pepper, canned vegetable broth or equivalent, 6-oz barley, 5/8-oz almonds. *Page 100. Edited by kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley, Swiss Chard And Lima Bean Soup Recipe By :Gourmet, November 1991 Serving Size : 8 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pearl barley -- medium grain 2 onions -- coarsely chopped 1 cup chopped carrots 2 large garlic cloves 2 tablespoons olive oil 3 quarts water 1 quart chicken broth 2 smoked ham hocks, trimmed of fat 4 parsley sprigs 1 cup chopped celery 1 pound Swiss chard -- washed well and coarsely chopped 10 ounces frozen lima beans 1 teaspoon dried basil -- crumbled 1/2 teaspoon dried thyme -- crumbled 1. In a baking pan toast the barley in a preheated 375F. oven, shaking the pan occasionally, for 5 to 7 minutes, or until it is aromatic. 2. In a large kettle cook the onions, the carrot, and the garlic in the oil over moderate heat, stirring occasionally, until the vegetables are browned. Add the water, the broth, the ham hocks, and the parsley and simmer the mixture, uncovered, for 1 hour. 3. Add the toasted barley and the celery and simmer the mixture, uncovered, for 45 minutes. Transfer the ham hocks with tongs to a cutting board, discard the fat and bones, and chop the ham coarse. 4. To the kettle add the ham, the Swiss chard, the lima beans, the basil, the thyme, and salt and pepper to taste and simmer the soup for 15 to 20 minutes, or until the chard is tender. 5. Optional: Add another cup (approx) of water to make 16 cups of soup to serve 8. EACH SERVING: 293 cals, 30% from fat, (10g total fat), 35g carbs, (7g fiber), 18g protein. Analysis estimated by MasterCook. --EMAIL from kitpath@earthlink.net 3/99 xpost elf, mc - - - - - - - - - - - - - - - - - - - NOTES : This uses ham hocks but doesn't have to.... * Exported from MasterCook * Basic Quinoa Cooked Under Pressure Recipe By :Lorna Sass, Cooking under pressure, p 229 Serving Size : 4 Preparation Time :0:12 Categories : Grains & Cereals Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups vegetable broth -- or other broth 1 1/2 cups quinoa -- rinsed and drained salt -- to taste 1. For the cooking liquid, use a rich vegetable, chicken, or beef stock, or use water if the quinoa is to be mixed with other flavourful ingredients after being pressure-cooked, or if it is to be used as the base for a cold salad. Bring the stock or water up to the boil in the cooker. Stir in the quinoa and salt to taste. Lock the lid in place, and immediately set the timer for 2 minutes. Bring toward high pressure over high heat. Turn off the heat after 2 minutes; then let the pressure drop naturally for 10 minutes without removing the cover. Remove the lid, tilting it away from you to allow any excess steam to escape. 2. If the quinoa is not quite done, replace the lid and cook over medium heat for a few minutes longer, adding a few tablespoons of water if the mixture seems dry. When the quinoa is done (it should be tender, but still crunchy), drain off any excess liquid. Adjust seasonings and serve immediately. The yield is 4 1/2 cups approx. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Quinoa is a delicious and crunchy Andean seed. Without a pressure cooker it takes 25 minutes to cook. * Exported from MasterCook * Bean And Dumpling Soup Recipe By :vegetarian times Serving Size : 8 Preparation Time :0:30 Categories : Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dry navy beans or great northern beans 2 quarts water 2 teaspoons minced garlic -- to taste 1 large onion -- sliced 1 leek -- sliced thickly 1 tablespoon caraway seed -- crushed in a mortar 1 large bell pepper -- sliced 2 Hungarian peppers or mild hot pepper -- chopped*see note 4 stalks celery -- cut into bite size 1 tablespoon corn or peanut oil *****Dumplings***** 1 cup biscuit mix 2 egg 1/4 cup soymilk or low fat milk -- desired moistened -- to 1/3 cup SOUP: Soak the beans overnight in water to cover. Add the beans., 2 quarts water, garlic, onion, leek and caraway to your pressure cooker. Bring to pressure, then then lower heat to medium- low. Cook for to minutes under pressure. Let the pressure drop naturally. Remove the lid and add the remaining soup ingredients DUMPLINGS: Mix together all the dumpling ingredients. Drop the mixture by the tablespoonful into the soup. Bring the soup back to a boil. Cook, uncovered, until the dumplings are cooked and the vegetables are tender about 15 minutes. >From: "Tina Tapping" - - - - - - - - - - - - - - - - - - - NOTES : Instead of Hungarian pepper, you may use 1 poblano pepper or 1/4 teaspoon hot paprika. * Exported from MasterCook * Beef Stew, Good-for-you Recipe By :Source: Woman's World Magazine February 16, 1999 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup all-purpose flour 1 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon pepper 1 pound top round steak -- (top)all visible fat removed, cut into 1" cubes 1 cup pearl onions -- fresh or frozen 1/3 cup red wine 2 cloves garlic -- minced 1 pound all-purpose potatoes -- about 2 -- cut into 3/4" cubes about 2 cups 2 cups fat-free beef broth -- low sodium 1 1/2 cups baby carrots -- frozen (10 Oz.) 2 bay leaves 1 cup peas -- frozen 1 can sliced mushrooms -- drained Combine flour, thyme, salt and pepper. Add meat; toss to coast. Coat large pot with cooking-spray; place over medium-high heat. Add meat; cook, turning occasionally, with any remaining flour mixture until meat is browned on all sides, about 6-8 minutes. Remove meat from pot; keep warm. To same pot add onions, wine and garlic, scraping up any browned bits; cook 3 minutes. Stir in potatoes, broth, carrots, bay leaves and reserved meat. Increase heat to high; bring to a boil. Reduce heat to medium; simmer, stirring occasionally, 20 minutes. Stir in peas and mushrooms; heat through, about 5 minutes. Remove bay leaves before serving. Serves 6. Per Serving: (Magazine Nutritional Info) 229 calories, 23g protein, 3g fat, 43 mg chol, 27g carbs, 510 mg sodium, 4g fiber. WW Points per serving 4 MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bittersweet Chocolate Sauce Recipe By :Skinny Cookies, Cakes & Sweets --Sue Spitler Serving Size : 12 Preparation Time :0:00 Categories : Desserts Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup unsweetened cocoa 1/2 cup sugar 3/4 cup skim milk 2 tablespoons margarine -- (I prefer butter) 1 teaspoon vanilla 1/4 teaspoon ground cinnamon -- up to 1/2 teaspoon Mix cocoa and sugar in small saucepan; stir in milk and add margarine. Heat over medium heat until boiling, stirring constantly. Reduce heat and simmer until sauce is smooth and slightly thickened. Remove from heat; stir in vanilla and cinnamon. Serve warm or at room temperature. Nutritional info from book: -- 1 to 2 Points Serving size is 2 Tablespoons 57 cals 1.6 g fat 26%CFF per MasterCook: 0.1g fiber, 66.7 cals., 2.4 g fat (This would put WW points close to 2 per serving) Input by JaneStarr -- CT, USA Janestarr@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Onion Soup With Lime Chipotle And Cornbread Crust Recipe By :James McNair's Beans & Grains (1997) Serving Size : 8 Preparation Time :0:00 Categories : Legumes Low Fat Mexican & Southwestern Pies, Crusts & Pastry Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups cooked black beans 1 1/2 tablespoons cumin seed 1 1/2 tablespoons dried oregano 3 tablespoons New Mexico chili powder -- to taste 1/2 teaspoon cayenne 1 teaspoon paprika -- or more 1 tablespoon virgin olive oil -- full-flavored 3 cups sweet onions -- chopped 3 teaspoons minced garlic -- or less 4 cups chopped tomatoes -- canned drain and reserve the juice 1 teaspoon chipotle pepper -- with adobo sauce -- chopped, or more 1 tablespoon fresh lime juice -- or malt vinegar 1/4 cup chopped fresh cilantro -- (coriander) cornbread mix, Callender's(r) -- see cooks note 1/4 cup corn kernels -- or more In a small skillet, combine cumin seed, oregano, chili powder, cayenne and paprika (hot or sweet). Place over medium heat and toast, shaking the pan constantly (if it starts to burn, it IS!), until fragrant, up to 5 minutes. Remove from skillet onto a plate (paper works) and allow to cool. Transfer to a mortar and grind the cumin seed. Set aside. In a large, heavy pot (for the beans) heat the oil and add the onion; saute until soft; about 4 minutes. Add garlic and the spices; and warm about 1 minute. Add the tomatoes and chipotle; bring to a boil; reduce heat; simmer for bout 15 minutes. Add juice from the canned tomatoes if necessary to help create a sauce. Add the beans, and more tomato juice and water to cover the beans barely. Simmer until the mixture is well flavored: 20 to 30 minutes. Remove the chili from the heat; stir in the lime juice and chopped cilantro.Depending upon how "soupy" the beans are, use slotted spoon to portion stew to oven-proof (1-1/2 cup) bowls. Top with corn meal mixed according to the package, adjusted for the added corn kernels. COOKS-NOTE Or top with corn kernels and sprinkle 1 or 2 tablespoons of cornmeal (dry) on top. NUTRITION est by mastercook - 237 cals, 3g fat (12% cff) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blender Pancakes Recipe By :Kansas Wheat Commission Recipes 1998 Serving Size : 10 Preparation Time :0:00 Categories : Breakfast Grains & Cereals Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup wheat berries 1 cup skim milk 2 eggs 1/4 cup vegetable oil 3/4 teaspoon baking soda 2 teaspoons baking powder 2 teaspoons honey 1/3 cup all-purpose flour A whole grain pancake from spokesperson Judy Harper, Goodland 1. In a blender, combine whole wheat berries and milk. Blend 5 minutes until berries are finely cracked. 2. Add eggs, oil, baking soda, baking powder, honey and flour. Blend until well mixed. 3. Heat griddle or nonstick skillet to medium heat. Lightly grease if necessary. 4. Pour batter, about 1/4 cup at a time, onto hot griddle. Cook until bubbles form and edges start to dry, about 30 seconds. Turn and cook other side. Serve immediately. Recipe makes 10, 5-inch pancakes. Nutritional Analysis: One pancake provides 100 calories, 3 g protein, 7 g carbohydrates, 7 g fat, 44 mg cholesterol, .5 g dietary fiber, 90 mg calcium, 63 mg potassium and 217 mg sodium. *Wheat berries (kernels) may be obtained by contacting the American White Wheat Producers Association, P.O. Box 326, Atchison, KS 66002. Phone: 1-800-372-4422. Also look for wheat berries in large grocery, bulk and health food stores. SOURCE: Kansas Wheat Commission Recipes 1998 Booklet. Published by Kansas Wheat Commission, 2630 Claflin Road, Manhattan, Kansas 66502. Website at http://www.kswheat.com kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Muffins #5 Recipe By :Simple Goodness - 2 Points Serving Size : 12 Preparation Time :0:20 Categories : Breads: Quick & Muffins Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon ground allspice 1/4 teaspoon salt 3/4 cup skim milk 1/3 cup sugar 1/4 cup vegetable oil 1 teaspoon grated lemon rind 1 teaspoon grated orange rind 1 teaspoon vanilla extract 1 large egg equivalent -- lightly beaten 1 cup fresh or frozen blueberries -- thawed and drained cooking spray Preheat oven to 400F.. Combine first 4 ingredients in a medium bowl; stir well. Make a well in center of mixture. Combine milk and next 6 ingredients; add to dry ingredients, stirring just until moist. Gently fold in blueberries. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400 degrees for 20 minutes or until golden. Remove from pans immediately; let cool on a wire rack. Yield: 1 dozen(serving size: 1 muffin) Selections: 1B, 1FA; Points:2 Per serving: Cal 150(32% from fat); Pro 1g; Fat 1.8f(sat 0.3g); Carb 7.4g; Fib 0.3g; Chol 6mg; Iron 0.3; Sod 21mg; Calc 24mg. Make-Ahead Directions: Freeze muffins up to 2 weeks. Thaw at room temperature, or microwave 1 muffin at MEDIUM (50% power) 30 seconds or until warm. MC Formatted by Sue B 9/97 and submitted to WW forum. >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Bars, Canyon Ranch Recipe By :Tucson, interim chef Mark Clark Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Camping, Backpack, Trail Food Cookies & Bars Fruit Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups grape-Nuts(r) 3 tablespoons honey 16 ounces yogurt with fruit, nonfat 1 cup fruit cocktail 2/3 cup nonfat dry milk powder Spray an 8-inch square pan with vegetable cooking spray. Line pan with about 3/4 cup of the cereal. In a blender, combine honey, yogurt, fruit, and milk powder. Blend until smooth. Fold in 1 cup of the cereal. Pour yogurt mixture into pan, and sprinkle with remaining cereal. Freeze for at least 4 hours. Cut into rectangles; they will look like ice cream sandwiches. Servings: 8. Per serving: 224 calories, trace of fat. >From "Canyon Ranch Cooking: Bringing the Spa Home," by Jeanne Jones (HarperCollins, $40) featured at Bergen, NJ. >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Burritos Recipe By :Fatfree web site Serving Size : 1 Preparation Time :0:20 Categories : Breakfast Low Fat Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium zucchini -- sliced 1/4 pound mushroom -- sliced 1 bunch green onion -- sliced 14 ounces liquid fake eggs 1/2 cup nonfat cottage cheese Tortillas (optional) "saute" mushrooms and zucchini in nonstick skillet, add green onion, and heat through, pour in the egg stuff and cook until nearly set, add the cottage cheese and heat through, mixing well. >From: "Tina Tapping" - - - - - - - - - - - - - - - - - - - NOTES : Can be a breakfast burritos,but would be good to eat as is, too. * Exported from MasterCook * Broccoli And Tempeh Salad Recipe By :Soyfoods USA, Vol. 4, No. 2 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Salads Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. tempeh -- cubed 6 cups broccoli flowerets 1 cup nonfat mayonnaise 2/3 cup honey 6 tablespoon cider vinegar 2/3 cup roasted salted soynuts 1/2 cup raisins 1/2 cup red onion -- chopped salt and pepper to taste In a steamer basket set over boiling water, steam the tempeh and broccoli until desired tenderness or leave raw, if preferred. (Steam broccoli if package directions require steaming). In a mixing bowl, thoroughly whisk the mayonnaise, honey, and vinegar. Add tempeh, broccoli, soynuts, and red onion and combine well. Season with salt and pepper if desired. Refrigerate for one hour or overnight.. Makes 6 servings Serving size: 1 cup Per serving: 336 calories, 6 grams fat, 1 g saturated fat, 15 g protein, 62 g carbohydrate, 0 g cholesterol, 589 mg sodium, 8 g dietary fiber >From: Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bronchitis Broth (Veggie Soup Or Broth) Recipe By :TONICS, Robert A. Barnett Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- peeled 1 pound carrots -- peeled and trimmed -- (6 or 7 medium) 1 bunch celery with leafy tops -- (1 1/4 pounds) trimmed 1 tablespoon olive oil -- * 1 tablespoon curry powder 2 teaspoons cayenne -- or to taste 12 cups low-sodium canned chicken broth -- or water 2 heads garlic -- cloves lightly smashed peeled and thinly sliced 5 dried red chili peppers 2 teaspoons kosher salt Freshly ground pepper 1 bunch fresh cilantro -- ** -- leaves chopped medium 1 bunch fresh mint -- *** -- leaves chopped medium 1 bunch fresh basil -- (optional) ** -- leaves chopped medium 1 bunch fresh parsley -- ** -- leaves chopped medium -- (optional) Squirt of fresh lemon juice * Orig was 2 1/2 tbsp olive oil. It would be way too oily, IMHO. Actually, I only used 1 tsp ** I used dried herbs because that's all I had *** I omitted because I didn't have any. But it would be good. Makes 8 to 10 servings Chop the onion, carrots, and celery into bite-size pieces. Heat the oil in a soup pot over medium heat. Stir in the onion, carrots, celery, and curry powder and cayenne. Reduce the heat to medium-low, and cook for 15 to 20 minutes, stirring occasionally, until the vegetables are very soft but not too brown. Add the broth, bring to a boil, and simmer, uncovered, for 30 minutes. Add the garlic, chili peppers, salt, pepper to taste, cilantro, mint, and basil and parsley if using. Cover the pot, bring to a boil, and reduce the heat to a high simmer. Cook for 15 to 20 minutes, until the garlic is soft but not mushy. Fish out the chili peppers with a slotted spoon. Add the lemon juice; taste for seasoning, and add more pepper if you like. Serve hot. Strain, if desired, and serve the vegetables over brown rice or couscous. From TONICS by Robert A. Barnett. Copyright (c) 1997 by Robert A. Barnett. Reprinted by arrangement with HarperCollins Publishers, Inc. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Pulmonary specialist Dr. Irwin Ziment faxed us the recipe he gives his patients, and we started from there. After cooking the chopped vegetables for 30 minutes, you can refrigerate the broth and complete it up to two days later. For a light broth, strain out the vegetables before adding the garlic and other ingredients. (Don't discard the vegetables; they're terrific over brown rice or couscous.) By the way, this soup is delicious even if your breathing is fine. --- I was sick with bronchitis for a couple of months, and this type of broth really did make me feel better. Thank heavens the flu season is over. I offer it now and hope you don't ever *need* it! I made a very spicy version, but tune the heat down to your preference. My husband, who was not ill, loved it. And we serve the discarded veggies over rice -- an usual curry. Yum! BTW, I don't think this is too heavy for spring; indeed, the broth would be wonderful on a cold, rainy spring day. * Exported from MasterCook * Brown Rice And Black Bean Burrito Recipe By :http://www.usarice.com/domestic/recipes/recipe35.htm Serving Size : 6 Preparation Time :0:00 Categories : Legumes Low Fat Mexican & Southwestern Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 medium onion -- chopped 2 cloves garlic -- minced 1 1/2 teaspoons chili powder 1/2 teaspoon cumin 3 cups cooked brown rice 16 ounces cooked black beans -- approximately drained and rinsed 11 ounces corn kernels -- drained 6 medium flour tortillas -- 8-inch 6 ounces cheddar cheese -- shredded or 3/4-cup shredded 2 green onions -- thinly sliced 1/4 cup plain nonfat yogurt 1/4 cup prepared salsa Heat oil in large skillet over medium-high heat until hot. Add onion, garlic, chili powder and cumin. Saute 3 to 5 minutes until onion is tender. Add rice, beans and corn; cook, stirring 2 to 3 minutes until mixture is thoroughly heated. Remove from heat. Spoon 1/2 cup rice mixture down center of each tortilla. Top each with 2 tablespoons cheese, 1 tablespoon green onion and 1 tablespoon yogurt; roll up, top with 1 tablespoon salsa. Makes 6 servings. Nutrition estimated by usarice: Each serving provides 456 calories, 23 grams protein, 9 grams fat, 73 grams carbohydrate, 6 grams dietary fiber, 10 milligrams cholesterol and 591 milligrams sodium. 18%cff kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice With Apricots And Hazelnuts Recipe By :Karen Hubert Allison's Vegetarian Compass (1998) Serving Size : 4 Preparation Time :0:00 Categories : Fruit Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped shallots 1 tablespoon canola oil 2 cups brown rice 4 cups vegetable broth 1 tablespoon shoyu 1/2 cup chopped dried apricots -- plus 1 tablespoon water ***Addition*** 4 tablespoons chopped hazelnuts -- lightly toasted loose skins rubbed off -- may be doubled Shoyu is a blend of soybeans and wheat. Tamari soy, soy sauce, broth or water may be used. Dried fruit absorbs moisture: for each 1/2-cup of chopped dried fruit, add 1 tablespoon water. The nuts are added last and may be toasted while the rice is cooking. 1. In a large heavy saucepan, saute the chopped shallots in the canola oil until golden, about 8 minutes. Stir in the rice and shoyu. Add the broth and bring to a boil. Add the chopped apricots. Lower the heat to a gentle simmer and cook, covered, for 45 minutes or until the liquid is absorbed and the rice is tender. Let the rice stand for 10 to 15 minutes. Just before serving, stir the rice with a fork and fold in the nuts. This is a basic recipe and can be used for rice with any dried fruit and nut combination. Fruits: Golden raisins, chopped apricots, peaches, prunes, papaya. Nuts: blanched almonds, walnuts, hazelnuts, lightly toasted. Nut skins are bitter: remove by rubbing. Ref: THE VEGETARIAN COMPASS: New Directions in Vegetarian Cooking, by Karen Hubert Allison (1998: Little, Brown). >EACH serving 650 cals, 15g fat (20% cff); estimated by MasterCook. E*mail edition from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur Cutlets Recipe By :Madeleine Cooks - Madeleine Kamman Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter -- OR oil * 2 small zucchini -- diced in 1/8" cubes 2 shallots -- minced 6 mushrooms -- finely diced 1/2 teaspoon dried basil -- crumbled 2 cups bulgur, cooked -- cooled 2 egg equivalent -- well beaten salt and pepper 1/3 cup flour, all-purpose Heat 2 T. of the butter or oil in a skillet and in it cook the zucchini, shallots, and mushrooms until all the juices have evaporated. Add the basil. Stir this mixture into the bulgur. Add the eggs and season to your taste with salt and pepper. Shape into 6 cutlets. Dredge in flour. Heat remaining 3 T. of butter or oil and fry the cutlets until golden on both sides. Serve with plenty of green vegetables or a green salad. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original called for 5 tbsp butter. Use a non-stick pan and you can use less than 2 tbsp. * Exported from MasterCook * Bulgur With Celery And Sage Recipe By :The Best of Pantry (Harrowsmith), p. 130 Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup bulgur -- medium grain 1 small onion -- chopped 2 celery stalks -- chopped 2 garlic cloves -- minced 1/2 teaspoon sage 1/2 teaspoon thyme 1/2 teaspoon marjoram 1 3/4 cups beef stock OR water 1 bay leaf 1 tablespoon fresh parsley -- chopped salt freshly ground pepper 1. Heat oil in a heavy medium saucepan over medium heat. 2. Add bulgur, onion, celery, garlic and herbs [sage, thyme, and marjoram], and saute for 5 to 8 minutes or until the vegetables are softened. 3. Stir in beef stock (or water) and bay leaf. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until liquid is absorbed and bulgur is tender but still chewy. Remove bay leaf, stir in parsley, and season with salt and pepper. Serves 4. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Corn Muffins Recipe By :Make It Fresh, by Weight Watchers' magazine Serving Size : 15 Preparation Time :0:00 Categories : Breads: Quick & Muffins Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yellow cornmeal 1 cup all-purpose flour 1 tablespoon sugar 2 teaspoons baking powder 1/2 teaspoon salt 1/4 teaspoon baking soda 1 1/2 cups nonfat buttermilk 3 tablespoons vegetable oil 2 large egg whites -- lightly beaten Cooking spray Preheat oven to 425F. Combine first 6 ingredients in a bowl; make a well in center of mixture. Combine buttermilk, oil, and egg whites in a bowl; stir well. Add to dry ingredients, stirring just until moist. Divide batter evenly among 15 muffin cups coated with cooking spray. Bake at 425F. for 12 minutes or until golden. Remove muffins from pans immediately. Yield: 15 Muffins (serving size: 1 muffin) POINTS: 2. Exchanges 1 Starch, 1/2 Fat. Per serving: Calories 105, Protein 3g, Fat 3.3g, Carbohydrates 15.7g Fibre 0.7g Cholesterol 1mg, Sodium 165mg, Calcium 54mg. >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Carrot Radish Noodles Recipe By :Adapted from Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 4 Preparation Time :0:20 Categories : Low Fat Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----SPICY EGG STRIPS----- 1/2 teaspoon vegetable oil 2 drops chile pepper sesame oil 2 medium eggs -- beaten -----SAUCE----- 2 drops sesame oil 1/4 cup low sodium soy sauce 1/4 teaspoon mushroom oyster sauce 1 teaspoon rice vinegar 1 teaspoon sugar 1 pinch red pepper flakes -- (optional) -----PASTA----- 8 ounces chow mein udon -- or wheat spaghetti -----STIR FRY----- 1 teaspoon peanut oil -- for frying 2 carrots -- shredded 1 piece (1-inch) fresh ginger -- shredded 1/4 pound daikon -- shredded 1 small white onions -- cut into 1-inch slivers 2 cloves garlic -- minced 3 cups coarsely chopped Napa cabbage 1 teaspoon sesame seeds -- for garnish 1) To prepare egg strips: combine eggs and oils; beat well. Heat a skillet over medium heat. Add the beaten eggs and tilt the pan so that the eggs completely cover the bottom of the pan. Cook until the eggs are set, about 2 to 3 minutes. Transfer to a cutting board. Quarter the egg "crepe" then cut thin strips. 2) In a small bowl, combine ingredients for the sauce and set it aside. 3) Cook the noodles according to package directions. Drain, rinse in cool water, drain again, and place in a large bowl. 4) In a wok or skillet, heat the oil over medium-high heat. Add carrots, radish, onion and garlic. Cook 1 or 2 minutes. Add the cabbage and cook for 1 minute. Add the sauce and stir to coat. Add the drained noodles and stir to heat and coat. 5) Serve portions on heated plates; Top with egg strips and garnish with sesame seeds. Serve at once. PER SERVING (1/4 recipe) 304 cals, 6g fat (17%cff). estimated by MasterCook Adapted from a recipe (Cabbage Carrot Noodles : Baechu Dangoon Kuksu) in Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co). Original suggested less ginger, no daikon, no red pepper flakes, and no oyster sauce. Half-recipe tested by Pat and Bob (contact: <>kitpath@earthlink.net 3/99) - - - - - - - - - - - - - - - - - - - NOTES : A Korean Radish is a white root vegetable from 3 to 10 inches long used in some kimchis and side dishes. If you can, purchase with their leaves intact (the leaves are good in salads). The daikon is not as crunchy as the Korean radish but can be substituted. PANTRY ~Nanka Seimen Chow Mein Udon; Annie Chun's Shiitake Mushroom Sauce (oyster sauce); Bonsai wheat soy sauce. I'm exciting about this cookbook. We had this for dinner tonight. I got everything ready for the stir fry. Fast! Very satisfying. We did have a piece of yellow cake for dessert. * Exported from MasterCook * Cabbage Eggplant Salad : Baechu Baji Muchim (Korean) Recipe By :Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Oriental Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Japanese eggplant -- halved lengthwise 1 pound cabbage head -- quartered 1/2 pound firm tofu -- bite-sized pieces 1 medium carrot -- shredded -----DRESSING----- 1/4 cup soy sauce 1 teaspoon sesame oil 1 tablespoon cider vinegar Korean red pepper powder -- or or substitute less cayenne -- see note ---SEASONING--- salt and black pepper -- to taste 1) Steam the eggplant and cabbage in a large Dutch oven or steamer until the eggplant is soft and the cabbage is tender yet still firm, about 15 minutes. Drain thoroughly and cool. 2) Cut the eggplant into bite-size cubes, and chop the cabbage into bite-size pieces. 3) In a large bowl, mix together the eggplant, cabbage, tofu cubes, and carrot. 4) In a small bowl, mix together the dressing ingredients. Add the dressing to the cabbage-eggplant mixture and combine well. Add salt and pepper. Serve immediately. PER SERVING: 115 cals, 6g protein, 2g fat (16% of cals), 17 g carb - estimated by publisher. SOURCE: Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co) <>kitpath@earthlink.net 3/99 >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : You will need 1/4 to 1/2 teaspoon Korean red pepper powder or half that measure of cayenne pepper. * Exported from MasterCook * Carrot Cake #5 Recipe By :Trim & Terrific American Recipes by Holly Clegg Serving Size : 18 Preparation Time :0:00 Categories : Cakes & Frostings Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 2 teaspoons baking soda 2 teaspoons ground cinnamon 1 cup light brown sugar -- packed 1 large egg 2 large egg whites 2/3 cup lowfat buttermilk 8 ounces crushed pineapple in juice 2 cups carrots -- peeled and grated 3 tablespoons canola oil 2 teaspoons vanilla extract Icing: 6 ounces light cream cheese -- softened 1 tablespoon light margarine -- softened 1 1/2 cups confectioner's sugar 1 teaspoon orange rind -- grated 1/2 teaspoon vanilla extract Cake:Combine flour, baking soda & cinnamon. Set aside. Combine brown sugar, egg, egg whites, buttermilk, pineapple & its juice, carrots, oil & vanilla. Beat at medium speed until well blended. Pour the batter into a greased 13 x 9 pan. Bake at 350F for 25-35 minutes, until a pick inserted in the center comes out clean. Cook cake in the pan completely. Spread icing over cooled cake. Icing: Combine cream cheese & margarine. Gradually add the powdered sugar, mixing until smooth. Add the orange rind & vanilla. Nutritional info/serving: 188.6 cal, 4.8g fat(22.5%), 17 mg chol, 210 mg sodium, 33.2 g carb Notes: The original recipe used regular buttermilk. I only buy the lowfat so that's what I use in the cake. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Soup (Puree) Recipe By :Eater's Choice/tpogue@idsonline.com Serving Size : 11 Preparation Time :0:00 Categories : Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped 3 cloves garlic -- minced 1 tablespoon vegetable oil 1 teaspoon thyme 12 whole carrots -- sliced 2 potatoes -- sliced 1 bay leaf pepper freshly ground 2 cans nonfat chicken broth 1. In a soup pot, saute onion and garlic in margarine until soft. Stir in thyme. 2. Mix in carrots, potatoes, bay leaf, and pepper. 3. Add chicken stock and enough water to cover vegetables. 4. Bring soup to a boil. Reduce heat, cover, and simmer for 30 minutes. 5. Remove bay leaf and puree soup in blender. Notes: Tried: 03/06/99 - Very easy and very good. I found that too much stock had simmered off, so the puree was a bit thick. I added 2 cups (approx) homemade chicken stock to the puree mixture. Makes 11 one cup servings Per Serving: 61 calories, 20% CFF, 1.4g total fat >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : I was looking for a new soup to try and found this one in the database. Gave it a whirl and am so glad that I did. This soup is delicious and takes almost no time at all to prepare. * Exported from MasterCook * Cashew Orange Sweet Peas Recipe By :Pillsbury Solutions Newsletter 1999-03 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 ounces peas -- see pantry 1/3 cup orange juice 1 tablespoon honey 1 teaspoon cornstarch 1/8 teaspoon salt 1/2 teaspoon grated orange peel -- if desired 1/4 cup plain cashews -- toasted, optional Pantry: 2 (9-oz.) pkg. Green Giant Harvest Fresh Frozen Sweet Peas Cook peas as directed on package; drain. Meanwhile, in small saucepan, mix orange juice, honey, cornstarch and salt until well blended. Cook over medium heat until mixture boils and thickens, stirring constantly. Stir in orange peel and cashews; stir into peas. 6 (1/2-cup) servings EACH 162 cals, 3g fat (17% cff) estimated by mastercook and kitpath@earthlink.net IDEA - mix peas and snap peas; serve with veggie (rice) burger or rice and grilled portobella mushroom. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Broccoli Stir Fry Recipe By :Recipe from Quick & Healthy Summer 1996 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free chicken broth 1 tablespoon teriyaki sauce -- low sodium 1 tablespoon cornstarch 1/2 teaspoon sugar -- or honey 1 teaspoon ginger root -- minced 2 teaspoons Canola oil 1/2 pound chicken breasts -- boneless and skinless, cubed 2 cups broccoli florets 1 cup baby carrots 1 teaspoon sesame oil 2 cups cooked rice -- hot Whisk together broth, teriyaki marinade, cornstarch and sugar. Stir-fry gingerroot in hot oil in a large skillet or wok for 1 minute. Add chicken and stir-fry until golden brown and cooked through, 5 to 7 minutes. Transfer chicken to a plate. Stir-fry broccoli and carrots in same skillet or wok for 3 minutes. Stir in sesame oil, chicken and broth mixture. Cover and cook for 5 to 7 minutes. Serve immediately over rice. Serves 2 POINTS: 10 According to the Cookbooklet Per serving about: 530 Calories, 9.2g Total Fat, 66 mg Cholesterol, 423 mg sodium, 7.3 g Dietary Fibre MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Broccoli Stir Fry #2 Recipe By :Quick & Healthy Summer 1996 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fat-free chicken broth -- divided 1 tablespoon teriyaki sauce -- low sodium 1 tablespoon cornstarch 1/2 teaspoon sugar -- or honey 1 teaspoon ginger root -- minced 1/2 teaspoon Chinese 5-spice 1 teaspoon Canola oil 6 ounces chicken breast, no skin, no bone, R-T-C -- cubed 2 cups broccoli florets 1 cup baby carrots -- cut in 1/2" chunks 2 cups cooked rice -- hot (R-T-C = Ready to cook) Whisk together 1/2 cup broth, teriyaki marinade, cornstarch and sugar. Stir-fry gingerroot in 1/4 cup chicken broth and 1 teaspoon hot oil in a large skillet or wok for 1 minute. Add chicken sprinkled with Chinese 5-spice and stir-fry until golden brown and cooked through, 5 to 7 minutes. Transfer chicken to a plate. Stir-fry broccoli and carrots in same skillet or wok for 3 minutes. Stir in chicken and broth mixture. Cover and cook for 5 to 7 minutes. Serve immediately over rice. Serves 2 {This recipe originally found in the Quick & Healthy Cookbooklet from Summer 1996, I found to have too much fat, cut the fat, add the extra seasoning Chinese 5-spice and came up with a winner with less fat and less points. (Helen Deacey, Brampton, ON, Canada)} POINTS: 9 According to MC Nutritional Analysis Calculations: Calories 465.2, Total Fat 5.9g, Cholesterol 52mg, Carbohydrate 73.5g, Dietary Fibre 5.9 Food Exchanges Starch 3-1/2 Lean Meat 3, Vegetable 3, Fat 1/2 MC formatted and WW points added by hdeacey@sympatico.ca Recipe from Quick & Healthy Summer 1996 Moderated by Helen Deacey - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Breasts Italian, Microwave Recipe By :Chicago Trib 1/7/1996 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Italian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 medium onion 1/2 green pepper -- chopped 1/2 teaspoon oregano salt and pepper -- to taste cayenne pepper -- to taste 1/2 teaspoon capers -- drained 1 pinch sugar 1 1/2 teaspoons balsamic vinegar 4 chicken breasts without skin 1. Heat 1 1/2 tablespoons oil in a skillet with onion and pepper. Cook until softened, about 5 minutes. Add oregano, salt, black and cayenne peppers, capers and sugar. Cook as additional 2 minutes. 2. Transfer contents of skillet to a food processor and puree. Add remaining oil and balsamic. Taste and correct seasoning. (Recipe can be done ahead to this point) 3. Place chicken breasts in a microwave-oven proof dish or pie plate large enough to hold them in a single layer. Pour sauce over the chicken, cover the casserole loosely with waxed paper and cook on high power for 4 minutes. Turn the chicken, recover and cook an additional 4 minutes or until the chicken is cooked through but still juicy. Partially rotate the dish after 2, 4 and 6 minutes. Set aside for 2 minutes. 4. Spoon 1 or 2 chicken breasts and sauce onto heated plates. Serve with rice or steamed potatoes. >From: Leon - - - - - - - - - - - - - - - - - - - NOTES : My MC II shows 28.4 CFF * Exported from MasterCook * Chicken Corn Chowder Recipe By :Eat-L, adapted to lowfat by Betsy Burtis Serving Size : 6 Preparation Time :0:00 Categories : Chicken Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water -- salted 2 lg Potatoes -- peeled & cubed 4 Carrots -- diced 1 sm Onion -- chopped 2 tbsps ICBINB-Light 2 tbsps Butter or margarine 1/4 cups Flour 2 1/2 cups fat-free half and half 1 cups lowfat cheddar cheese -- shredded 14 ozs creamed corn 1 cups frozen corn 4 boned and skinned chicken breast halves -- cooked Salt -- to taste white pepper -- to taste Tabasco sauce -- to taste Croutons -- for garnish chives or parsley -- for garnish Put water in saucepan and add potatoes, carrots, and onion; bring to a boil, cover, reduce heat and simmer 10 minutes. Melt butter in a small kettle and blend in flour without browning; gradually stir in milk and cook, stirring until smooth and thickened. Add cheese and stir until it melts; add vegetables with their liquid, corn and chicken; heat through and season to taste. Ladle into warm bowls, topping with croutons and chives. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I got the original "full-fat" recipe off Eat-L, but it is one of my favorite soups and comfort foods. I use fat-free half and half, but you can use milk and it still can come out lowfat. The original also called for celery, but I don't like it. If you put it in, cook it with the rest of the veggies. * Exported from MasterCook * Chicken Rice Casserole With Mozzarella Recipe By :Weight Watchers Smart Choice Recipe Collection Serving Size : 4 Preparation Time :0:45 Categories : Casseroles Chicken Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil 1/2 Cup chopped onion 1 Clove garlic -- minced 1 1/2 Medium red bell peppers -- diced 1 Cup frozen corn -- thawed 1 Cup fat-free chicken broth 1 1/2 Teaspoons dried thyme 1/4 Teaspoon freshly ground black pepper 2 Cups cooked brown rice -- or white rice 1/4 Cup nonfat sour cream -- plus 2 tablespoons 2 Tablespoons Dijon mustard 8 Ounces cooked chicken breast halves -- diced or smoked turkey 3 Ounces mozzarella cheese, part skim milk -- shredded 1/4 Cup chopped parsley 1. Preheat the oven to 425F. Spray a 1 1/2 quart casserole with nonstick cooking spray. 2. In a large nonstick skillet over medium-high heat, warm the oil until hot but not smoking. Add the onion and garlic and cook, stirring, until the onion begins to brown, 3-5 minutes. 3. Add the bell peppers, corn 1/4 cup of the broth, the thyme and black pepper, and continue cooking until the bell pepper begins to soften, 3-5 minutes. 4. Stir in the remaining 3/4 cup broth, the rice, sour cream, and mustard. Add the chicken, remove from the heat, and stir until well combined. Stir in one-third of the mozzarella and the parsley. 5. Transfer the mixture to the prepared casserole. Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for 20 to 25 minutes, or until the casserole is heated through and the cheese has melted. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner last night and thought it was very good. It is a very versatile casserole that I plan to play with a lot when I make it next time. I'd like to add mushrooms and carrots. I think you could easily interchange barley or wheatberries or probably any grain with the brown rice. I ended up using a combo of mozzarella and cheddar, since I had a little of both and not enough of either! * Exported from MasterCook * Chicken With Lemon Caper Sauce Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Teaspoon Salt -- Divided 1/4 Teaspoon Pepper -- Divided 16 Ounces Boneless Skinless Chicken Breast Halves 1 Tablespoon Olive Oil Vegetable Cooking Spray 1/3 Cup Vermouth -- Extra Dry 3 Tablespoons Fresh Lime Juice 1 1/2 Tablespoons Capers 1 Tablespoon Chopped Fresh Parsley Sprinkle 1/8 teaspoon salt and 1/8 teaspoon pepper evenly over chicken. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove from skillet. Set aside, keep warm. Add 1/8 teaspoon salt, 1/8 teaspoon pepper, vermouth, lemon juice, and capers to skillet, scraping skillet to loosen browned bits. Cook until reduced to 1/4 cup (about 2 minutes). Stir in parsley. Spoon sauce over chicken. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Roasted Pears And Wild Rice Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Chicken Fruit Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Wild Rice 2 1/3 Cups Apple Juice 1 1/2 Cups Low-Salt Chicken Broth 1 Tablespoon Olive Oil 2 Pounds Boneless Skinless Chicken Breast Halves -- Cut Into Bits 1 Cup Sliced Green Onions 4 Small Bosc Pears -- Cored And Sliced Vegetable Cooking Spray 1 Cup Dried Cranberries 1 Tablespoon Sugar 3/4 Teaspoon Salt 3/4 Teaspoon Ground Cinnamon Combine first 3 ingredients in a large saucepan, and bring to a boil. Cover, reduce heat, and simmer rice mixture for 20 minutes. Heat oil in a large skillet over medium-high heat. Add chicken and onions, saute 8 minutes or until chicken is done. Preheat oven to 450°. Arrange pear slices in a single layer on baking hseets coated with cooking spray. Bake pear slices at 450° for 10 minutes or until tender. Combine rice mixture, chicken mixture, pears, cranberries, sugar, salt, and cinnamon in a large bowl. Toss gently. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Lemon Oil Recipe By :Barbara Trop Serving Size : 32 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Lg Lemons With Unblemished Skin 1/4 cups Shockingly Pungent Red Chili Flakes -- Note 1 1 Tbsp Szechwan Peppercorns 1 Tbsp Finely Minced Fresh Ginger 1/2 cups Green And White Scallion Rings 1 Lg Clove Garlic -- Mashed 1 1/2 cups Corn Oil -- Or Peanut Or Canola 2 Tbsp Japanese Sesame Oil -- Note 2 copyright Barbara Tropp, 1999 Adapted from China Moon Cookbook (Workman '92) Note 1: at least 3 parts red skin to 1 part or less seeds Note 2: Barbara uses [Kadoya] brand A wonderful spicy oil with the zing of fresh lemons. Perfect for cold noodles, fish marinades, basting veggies on the grill . Makes about 2 cups. Serving Size 32 Tbsp or more Entered into MasterCook and tasted for you by Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. * Exported from MasterCook * Chili With Chocolate Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 6 Preparation Time :0:00 Categories : Chilis Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium onions -- coarsely chopped 1 large green bell pepper -- chopped 2 tablespoons vegetable oil 1 tablespoon whole mustard seeds 1 tablespoon chili powder -- or to taste 1 teaspoon whole cumin seeds 1 teaspoon unsweetened cocoa 1/4 teaspoon ground cinnamon 16 ounces crushed tomatoes 16 ounces canned pinto beans -- or kidney beans -- reserve liquid 6 ounces tomato paste salt to taste pink onions -- see recipe chopped fresh tomatoes chopped cucumbers sliced green onions Saute onions and green pepper in oil over medium heat until the onions are browned. Add the mustard seeds, and cook, for 1 minute. Add the chili powder, cumin, cocoa, cinnamon, tomatoes, beans with their liquid, and tomato paste. Simmer gently for 40 minutes, uncovered, until the chili is thick. Season with salt and serve with the fresh veggies. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Chicken Broth [Asian Noodles] Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 pounds chicken bones, necks, backs, and/or pieces 9 cups water 1 cup Chines rice wine OR sake 6 slices fresh ginger root, lightly pounded -- about the size a quarter 1. Combine the chicken bones, water, rice wine, and ginger in a large pot and bring to a boil. Reduce heat to low and simmer, uncovered, for 1 1/2 hours. Skimming the surface to remove any foam or impurities. 2. Strain the broth through a fine strainer into a bowl or another pot. Skim to remove any fat. (Alternatively, cool and refrigerate the broth and then remove the solidified fat.) Makes about 6 cups. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] Asian Noodles: Deliciously Simple Dishes to Twirl, Slurp, and Savor Nina Simonds Hearst Books, New York, 1997 ISBN 0-688-13134-4 This is a beautiful book. The photographs will persuade you to try dishes that you might not otherwise - they look so appealing. Each recipe is pictured beside the recipe, so you know what you're aiming for. The recipes are simple, without a lot of ingredients that you'll have to search for. Most don't take a long time to make (there are a couple recipes where the meat has to marinate for a while, but that could easily be assembled the night before), making this a good cookbook for those of us who have to come home and immediately fix dinner each night. I'm looking forward to trying her Lo Mein dishes - they don't seem as greasy as the take-out from my local Chinese restaurants. There are dishes from all over Asia - Chinese, Thai, Vietnamese, Singapore, etc. If you love noodles dishes with an Asian twist, this is the book for you. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Chicken Broth [China Express] Recipe By :China Express - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Pounds chicken backs and necks 9 Cups water 3/4 Cup rice wine 4 Slices fresh ginger root -- lightly smashed 4 scallions -- lightly smashed Place the chicken parts in a pot with cold water to cover, and heat until boiling. Drain in a colander and rinse under cold running water. Return the chicken parts to the pot and add the remaining ingredients. Heat until boiling, then reduce the heat to low and simmer uncovered for 1 1/2 hours, skimming the surface periodically to remove any impurities. Strain the broth through a fine-meshed strainer and skim to remove any fat. NOTE: Blanching the bones for broth in boiling water reduce impurities, resulting in a clearer broth. To make Chinese Chicken Broth from canned broth, combine 3 cups canned chicken broth, 3 cups water, 1/3 cup rice wine, and 4 slices smashed ginger. Heat until boiling, reduce heat to low, and simmer uncovered for 20 minutes. Strain and use as directed. This broth will keep refrigerated for up to a week. "Every good soup begins with a flavorful broth, and Chinese soups are no exception. Traditionally, Chinese broths are made with a combination of pork and chicken, but I prefer a simple chicken stock made with chicken bones, rice wine, smashed ginger, scallions, and water. Once the broth reaches a boil, simmer it slowly, uncovered, so that it does not become cloudy. Chicken broth will keep for up to a week in the refrigerator. It keeps almost indefinitely in the freezer." Makes 6 cups. REG 1 shared by Karin Baumgardner, Issaquah, WA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Risotto With Shiitake Mushrooms Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon sesame oil 2 teaspoons jalapeno peppers -- minced 2 teaspoons garlic -- minced 4 teaspoons soy sauce 1 tablespoon rice wine vinegar 1/2 teaspoon sugar 2 teaspoons vegetable oil 1/3 cup shallots -- finely chopped 5 ounces shiitake mushrooms -- sliced 1 skinless boneless chicken breast -- sliced 1/2" thick 1 cup arborio rice 3 cups Nonfat chicken broth 1 cup spinach -- chopped 2 teaspoons cilantro -- chopped Heat sesame oil in heavy medium skilled over medium-high heat. Add minced jalapeno and saute 1 minute. Add garlic and saute 1 minute longer. Remove from heat. Add soy sauce, rice vinegar and sugar and stir to blend. Strain through fine sieve into small bowl, pressing on solids with back of spoon. (Can be prepared 1 day ahead. Refrigerate.) Heat vegetable oil in heavy large saucepan over medium heat. Add chopped shallots and saute 2 mins. Add sliced shiitake mushrooms and chicken and saute 6 mins. Add rice and stir 1 minute. Add 3 cups stock and bring to simmer, stirring occasionally. Reduce heat, cover and simmer until rice is just tender but still firm to bite, stirring occasionally, about 20 mins. Add chopped spinach and cilantro and stir 1 minute. Mix in soy sauce mixture. Serve immediately. Cal 506 Fat 6.1 Fiber 6 CFF 10.5% - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chipotle Cilantro Pesto Recipe By :Rancho La Puerta, Baja California, Mexico Serving Size : 48 Preparation Time :0:25 Categories : Low Fat Mexican & Southwestern Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh spinach -- leaves only 2 cups chopped fresh cilantro 1/4 cup chopped fresh flat-leaf parsley 1/4 cup shelled pumpkin seeds 2 tablespoons grated Parmesan cheese 1 tablespoon chopped fresh oregano 3 cloves garlic 1 chipotle pepper in adobo sauce -- roughly chopped ---ADDITIONS--- 4 teaspoons olive oil or nonfat broth 1 tablespoon fresh lime juice 1) In a food processor, combine the spinach, cilantro, parsley, pumpkin seeds, cheese, oregano, garlic and chile. Pulse to blend. 2) With the motor running, add the oil and lime juice and process for 15 to 20 minutes until well blended. Scrape into a container, cover, and refrigerate until ready to use. The pesto keeps for 3 to 4 days in the refrigerator. Makes 2 cups. NUTRITION estimated by publisher: per teaspoon 28 cals; 1g fat (42%) ---[sources]--- BOOK: The Rancho La Puerta Cookbook, by Bill Wavrin (chef), 1998 Golden Door Rancho La Puerta - Located 35 miles southeast of San Diego see http://rancholapuerta.com/ for information, cookbook and reservations >kitpath@earthlink.net 3/99 IDEA: Substitute chicken broth for oil and use the same day. Shake well before using. - - - - - - - - - - - - - - - - - - - NOTES : Pesto that includes the adobo sauce canned with the chipotles. Adjust the "fire" of the adobo (hotter than the chile) to your taste and experience. For more flavor, add tarragon, rosemary, sun-dried tomatoes, roasted red bell peppers, roasted eggplant, whatever! Use as a condiment. Dab and swirl into thick soups such as Potato-Corn Soup. Toss onto hot pasta, especially good on polenta-pasta-twists. Add to salsa. The cilantro pesto could be made, i think, with less or no oil - sub broth. The pesto is a condiment and with the oil does NOT meet the 30% cff for this list. * Exported from MasterCook * Chipotle Dip Recipe By :FF List: judith@utig.ig.utexas.edu (Judith Haller) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Low Fat Spreads & Sandwiches Tofu Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lite silken tofu -- (10.5 oz) 2 canned chilpotles -- (2 to 3) 1 teaspoon adobo sauce from the can -- or to taste 1 teaspoon honey -- (1 to 1.5) -- or brown rice syrup 1 teaspoon rice vinegar -- or lemon juice Assemble ingredients in blender/processor and whir til smooth. Adjust seasonings to taste. Serve with crackers, spread on sandwiches or burgers, or put a dollop on a bowl of gazpacho. VARIATIONS: Instead of using tofu, try non-fat cream cheese (skip the honey), or blend the chilpotles into non-fat mayonnaise. NOTE: Chilpotle con Adobo, or Chiles Chilpotle con Escabeche, is smoked jalapeno in a seasoned tomato sauce. It's usually found in Hispanic markets or natural food stores and commonly packed in 7 oz cans. The brands I have found so far are Del Monte, Embasa, and Ensanmar. They have all been satisfactory. You can puree them and use them in many recipes that call for chilpotles. >From: Ellen c. - - - - - - - - - - - - - - - - - - - NOTES : I've made this dip (posted on the Fatfree list many years ago), and my friends loved it served with chips and veggies. I used the leftovers on veggie sandwiches and veggie burgers instead of mayo. Very tasty and pretty color! Note that the amount of fat for this recipe is determined primarily by the tofu you use. The Mori-Nu lite silken tofu is perfect for any pureed dish. You can use either the extra-firm or firm. Regardless of what tofu you use, when served with lowfat chips, crackers, or veggies, this is within our guidelines. * Exported from MasterCook * Chive Tofu Sour Cream Recipe By :CHEF DU JOUR,RACHEL GITLIN Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound lowfat firm tofu -- (*mori-nu fat-free) 2 Tablespoons brown rice vinegar 1 Tablespoon soy sauce -- or umeboshi vinegar 1/2 Teaspoon sea salt -- (*regular salt works) Water to texturize -- about 1/3 cup 1 Bunch chives -- sliced thinly Steam or boil tofu for 3 minutes. Drain then blend with other ingredients. Add chives or scallion greens. *Other seasonings can also be used/added for variety Yield: 2 cups * means my comment/changes/additions. SHOW #DJ9514 >From: "Tina Bell" *Other seasonings can also be used/added for variety Yield: 2 cups * means my comment/changes/additions. SHOW #DJ9514 >From: "Tina Bell" - - - - - - - - - - - - - - - - - - -