* Exported from MasterCook * Macaroni Salad #3 Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Meats Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Cup Low-Fat Sour Cream 1/3 Cup Light Mayonnaise 2 Tablespoons Chopped Fresh Parsley 2 Tablespoons Sweet Pickle Relish 1 Tablespoon Spicy Mustard 1/4 Teaspoon White Pepper 4 Cups Cooked Macaroni 1 Cup Sliced Green Onions 1 Cup Frozen Green Peas -- Thawed 3/4 Cup Cheddar Cheese, Lowfat -- Diced 1/2 Cup Diced Carrot 1/2 Cup Diced Green Bell Pepper 1/2 Cup Sliced Celery 1/2 Cup Lean Ham -- Diced Combine first 6 ingredients in a large bowl; stir well. Add macaroni and remaining ingredients; toss well to coat. Cover and chill. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mardi Gras Rice Salad Recipe By :http://www.usarice.com/domestic/recipes/mardsald.htm Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Low Fat Rice Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked rice -- room temperature 1 cup shredded red cabbage 1 cup shredded green cabbage 1/2 cup grated carrots 1/2 cup diced green bell pepper 1/4 cup reduced-calorie mayonnaise 3 tablespoons lowfat sour cream 2 teaspoons vinegar 2 teaspoons sugar 1/2 teaspoon celery seeds 1/4 teaspoon salt 1/4 teaspoon ground white pepper Combine rice, red cabbage, green cabbage, carrots and pepper in large bowl. Blend mayonnaise, sour cream, vinegar, sugar, celery seed, salt, and white pepper in small bowl; pour over rice mixture and toss lightly. Makes 4 Servings. Nutrition estimated by mastercook: 163 cals, 3g fat (19% cff) kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Potato Salad Recipe By :Prevention Magazine, February 1999, page 128 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups peeled and cubed baked potatoes 9 ounces frozen artichoke hearts -- thawed 1/4 cup black olives -- chopped 1 teaspoon minced garlic 1/2 cup Italian salad dressing, low calorie In a medium bowl, mix potatoes, artichoke hearts, black olives, and minced garlic. toss with Italian dressing. Serves 4. per serving: 128 calories, 4g fat, 321mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Prevention Magazine says "Cook once--eat all week." Well, these potato recipes won't feed your family all week, but bake some potatoes and you have a start on the weekly menu using these recipes. A version of the Hearty Chili was posted a few days ago. * Exported from MasterCook * Microwaved Bean, Broccoli And Tomato Chowder Recipe By :Good Food, Mar 1999 Serving Size : 4 Preparation Time :0:10 Categories : Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- chopped 1 cup vegetable broth 16 ounces canned tomatoes 2 cups broccoli 16 ounces cooked kidney beans -- red or white rinsed and drained 1/2 teaspoon dried basil 1 dash hot pepper sauce salt and black pepper For a quick supper, try this easy soup, adding other favorite vegetables you might have on hand, like zucchini, green beans or spinach. 1) Salt and pepper In large bowl, combine onions and cup of the stock; cover and microwave at High power for 3 minutes. Add tomatoes, remaining stock, 1 cup water and raw broccoli; cover and microwave at High power for 5 minutes. Add beans, basil and hot pepper sauce; cover and microwave at High power for 3 minutes or until heated through. Season with salt and pepper to taste. Each of 4 servings: 235 cals, 2g fat (7% cff) estimated by mastercook <>kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Newspaper ran this with the headline: "You can cook in a microwave." This is a suped up soup. Fast. Serve with cornbread, maybe... * Exported from MasterCook * Miso Rice Pilaf With Collard Greens Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1 onion -- chopped 1 1/2 cups collard greens or kale -- cleaned and chopped 2/3 cup brown rice -- see tip 2 teaspoons miso 1 1/2 cups water In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Stir in the collards/kale (if using) and cook until wilted, about 3 minutes. Add the rice and water; bring to a boil. Stir in the chard or spinach (if using). Reduce the heat and simmer, covered, until the rice is tender and the water is absorbed, 35-40 minutes. In a small bowl, dissolve the miso in 2 tablespoons water, stirring as needed. Gently stir into the rice. SERVING PROVIDES: 1 Bread, 1 Fat. PER SERVING: 159 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 112 mg Sodium, 29 g Total Carbohydrate, 2 g Dietary Fiber, 3 g Protein, 22 mg Calcium. TIP *Use either medium or long-grain brown rice in this recipes. If you don't have brown rice, or the time it takes to prepare it, use white rice, but cook in step 2 for only 15-20 minutes. LEAFY GREENS: Kale can stand in for collard greens in most recipes. Other dark leafy greens may be substituted but some do not hold up as well to prolonged cooking. Substitute chard or spinach (not baby spinach) and adjust cooking time. *MISO (Pronounced MEE-soh) is a highly nutritious fermented soybean paste with a creamy consistency. It is used extensively in Japanese cuisine to thicken and season dishes. The lighter miso is used in delicate soups, sauces, and marinades, while the darker version is used in heartier dishes. It is available in Asian markets as well as most natural foods stores. For similar recipes see Weight Watchers Versatile Vegetarian >EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 elf, veg-recipe - - - - - - - - - - - - - - - - - - - NOTES : If you like Japanese miso soup, you will love this simple pilaf. It has a rich miso flavor and sticky texture. * Exported from MasterCook * Mixed Grain Pilaf #2 Recipe By :Eric Tucker's Millennium Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 yellow onion -- finely diced 1 peeled carrot -- finely diced 2 celery stalks -- finely diced 1/2 cup vegetable broth -- or water 1 teaspoon dried sage 1 teaspoon dried thyme 1/2 teaspoon dried marjoram -- or savory -- optional 1/4 teaspoon ground pepper 1 teaspoon sea salt 1/2 cup long-grain brown rice -- preferably basmati rice 1/2 cup pearl barley 1/4 cup wild rice 1/4 cup red rice or wehani rice 1/4 cup wheat or rye berries 1/4 cup black barley, buckwheat groats -- or grain of your choice 2 teaspoons Dijon mustard 2 teaspoons tamari soy sauce 4 cups vegetable broth -- or water The restaurant usually combines six grains in a hearty pilaf; basmati rice, wehani rice, and wild rice, along with barley, black barley, and wheat or rye berries. All of these grains cook in about the same amount of time, although some are softer or firmer than others, leading to a diversity of texture. Try this pilaf with your own selection of grains. -- Eric Tucker 1) In a medium, heavy saucepan, cook the onion, carrot, celery and stock over medium heat until the vegetables are just softened, about 5 minutes. Add the sage, thyme, marjoram, pepper, and salt. Add all the grains and stir constantly for about 2 minutes to toast them. 2) Add the mustard, tamari, and water. Bring to a boil. Reduce heat to medium-low, cover, and simmer for 30 to 35 minutes, until the liquid is absorbed. Remove from heat, and let sit for 10 minutes before serving. EACH SERVING: 230 CALS (8% from fat), 6g protein, 47g carbs, 2g fat, 539mg sodium, 6g fiber, estimated by authors. *INFO* Recipe adapted from one in The Millennium Cookbook by Eric Tucker & John Westerdahl (Ten Speed 1998) ISBN 0-89815-899-0. MILLENNIUM RESTAURANT is located in the Abagail Hotel at 246 McAllister Street, San Francisco, California. >modified to fit Mastercook. kitpath@earthlink.net 3/99 elf/ veg-recipe/ recipe-cafe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Grains Salad Recipe By :Christine Muehling CF_Muehling@CSI.com Serving Size : 8 Preparation Time :3:00 Categories : Grains & Cereals Low Fat Rave Reviews Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup barley 3/4 cup brown rice 3/4 cup wild rice 1/3 cup red onion -- minced 1/2 cup celery -- minced 1/3 cup chopped toasted walnuts -- (optional) 2 tablespoons apple cider vinegar 3 tablespoons lemon juice 2 tablespoons olive oil -- (orig was 3/4 cup) 1 tablespoon fresh dill 1 tablespoon mint 1 tablespoon cilantro 1 tablespoon parsley salt and freshly ground pepper -- to taste In a medium saucepan over high heat, bring 2 cups lightly salted water to a boil. Add barley, cover, reduce heat to low, and cook 30 minutes. Set aside 5 minutes, then uncover and transfer to a bowl to cool. In a medium saucepan over high heat, bring 2-1/2 cups lightly salted water to a boil. Add brown rice, cover, reduce heat to low, and cook for 40 minutes. Set aside 5 minutes, then uncover and transfer to a bowl to cool. In a medium saucepan over high heat, bring 2 cups lightly salted water to a boil. Add wild rice, cover, reduce heat to low, and cook 40 minutes. Set aside 5 minutes, then uncover and transfer to a bowl to cool. In a large bowl, combine cooled barley, brown rice, wild rice, onion, celery, and walnuts (if used). In a small bowl whisk together vinegar and lemon juice; whisk in oil gradually, then add dill, mint, cilantro, and parsley. Season with salt and pepper. Pour dressing over grains and toss to coat well. Serve at room temperature. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : Although I'm 99.9999999999% vegetarian now (for fat reason only!) I still love this. I'll make it with Campbell's nonfat beef broth (remember: for fat, not ethics!) because I love the rich beefy flavor, and the wonderful chewiness of the grain. I use lots of fresh black pepper when I sit down to munch. Learned to make the following in Algeria years ago. Needless to say for the following, 3/4 c Olive Oil became 2 tablespoons. It blended well enough, and the dressing was so nice and aromatic I didn't miss the oil. Now I shudder to think I ever made this with that much oil. --- I want to say a big Thank You! It was so awesome. My husband ate 3 helpings and I ate two. I served the leftovers for lunch two days later with some cooked turkey thrown in. I will definitely make it again soon. [Penchard@aol.com] * Exported from MasterCook * Mixing Grains Recipe By :"Christine F. Muehling" Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** A good tip is to check cooking time. Brown Rice and Barley have almost the same time. It's easy to make them together for an interesting texture. Millet and couscous are shorter cooks, and can be added at the end (I give them about 20 minutes, adding their liquid either at that point, or if I'm busy, I just throw the liquid in at the beginning. Either way comes out great!) Bulgar mixes well with barley, but if you're not careful you have mush, so watch the liquid. Quinoa and Amaranth is timed in the middle, and is a neat little "pop" when you bite into it. - - - - - - - - - - - - - - - - - - - NOTES : I live on grain. Pasta and grain, really. I make huge vats of things on Sunday, freezing them in lunch-sized portions. I label carefully and make certain to rotate things so I don't get bored with them. * Exported from MasterCook * Moroccan Chicken With Prunes And Couscous Recipe By :THE PRESSURED COOK by Lorna Sass Serving Size : 6 Preparation Time :0:00 Categories : Chicken Grains & Cereals Low Fat Mediterranean Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 pound red onions -- (3 medium) peeled halved and thinly sliced 2 teaspoons whole cumin seeds 1 cup chicken broth 2 tablespoons minced fresh ginger 2 tablespoons minced fresh garlic 1 teaspoon ground turmeric 1 teaspoon ground cinnamon 1 teaspoon salt -- or to taste Freshly ground black pepper 3 pounds skinless chicken thighs -- see alternative 1 cup (generous) pitted prunes 1/2 cup almonds -- lightly toasted and coarsely chopped 1 cup chopped fresh parsley or cilantro 1 1/2 cups couscous -- prepared as directed on package CHICKEN: or 2+1/2-pounds boneless, skinless chicken, cut into 1-inch pieces Heat the oil in the cooker over medium-high heat. Cook the onions and cumin, stirring frequently, for 2 minutes. Stir in the broth, ginger, garlic, turmeric, cinnamon, salt, and a few twists of pepper. Add the chicken and set the prunes on top. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat to maintain high pressure and cook for 4 minutes for boneless chicken pieces or 12 minutes for chicken parts. Quick-release the pressure. Remove the lid, tilting it away from you to allow any excess steam to escape. Stir in the almonds and adjust for salt, keeping in mind that extra will be needed to flavor the couscous. Return the mixture to a boil over high heat. Stir in the parsley. Serve at once with the couscous. Serves 4 to 6. NUTRITION: est by mc - 553 cals, 15 g fat, 25% cff >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Adapted from THE PRESSURED COOK by Lorna Sass (Morrow, 1999). Recipe featured by Sheryl Julian, Globe Staff, 03/24/99 in "Pressed for time" * Exported from MasterCook * Multigrain Buttermilk Pancakes Recipe By :Sharon Sassaman Claessens, NO-TOFU VEGETARIAN COOKBOOK Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Grains & Cereals Low Fat Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Multigrain Pancake Mix -- see recipe 1 egg 1 tablespoon canola oil 1 1/4 cups buttermilk -- plus 1/4 cup extra buttermilk -- to thin lowfat 1% milk -- may be substituted 1) Place mix in a large bowl. Beat egg lightly with the oil in a small bowl. Add egg mixture and enough buttermilk to the mix to make a creamy batter. 2) Cook pancakes on a lightly oil, nonstick griddle or skillet, turning when bubbles appear on the serve. VEGAN PANCAKE - omit egg and milk and use 2 tablespoons oil and 1+1/4 to 1+1/2 cups apple juice or other liquid. EACH SERVING: 265 cals, 6g fat: 22% cff estimated by mastercook and kitpath@earthlink.net 3/99 Veg-Recipes@onelist.com, eat-lf@lists.eat-lowfat.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Multigrain Pancake Mix Recipe By :Sharon Sassaman Claessens, NO-TOFU VEGETARIAN COOKBOOK Serving Size : 16 Preparation Time :0:00 Categories : Breakfast Grains & Cereals Homemade Mixes Low Fat Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups unbleached all-purpose flour 2 cups quick-cooking oats 1 1/2 cups whole-wheat flour 1/2 cup buckwheat flour 1/4 cup stone-ground yellow cornmeal 2 tablespoons sugar 1 1/2 tablespoons baking powder 1 teaspoon salt Place in a self-sealing plastic bag. Shake to mix well. Store in the refrigerator or freezer. Makes 6 cups or 4 one-egg batches. See "Multigrain Buttermilk Pancakes (No-Tofu)" EACH 188 CALS, 1G FAT. Estimated by Mastercook and kitpath@earthlink.net 3/99 Veg-Recipes@onelist.com, eat-lf@lists.eat-lowfat.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Multigrain Pilaf With Root Vegetables Recipe By :Cooking Light, January/February 1997, page 134 Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil -- divided 1 cup chopped onion 1 cup chopped red bell pepper 1 cup chopped carrots 1/2 cup chopped peeled turnip 1/2 cup chopped peeled celeriac 2 teaspoons grated peeled fresh ginger 2 cups cooked pearl barley 1 cup drained canned pinto beans 3 cups torn spinach 1 tablespoon low-sodium soy sauce 1/4 teaspoon salt 1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and next 5 ingredients (onion through ginger); saute 5 minutes. Stir in rice, barley, and beans; cook 2 minutes. Add remaining 2 teaspoons oil, spinach, soy sauce, and salt; cook 1 minute or just until spinach begins to wilt. Yield: 4 servings (serving size: 2 cups). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom And Barley Soup Recipe By :The Village Restaurant, Disney World Serving Size : 9 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pearl barley 1 clove garlic -- minced 1/2 cup finely chopped onion 1/2 cup finely chopped celery 2 tablespoons unsalted butter -- may be doubled 8 cups lowfat chicken broth 3/4 pound mushrooms -- or 4 cups when chopped salt and white pepper -- to taste 1. Soak barley in water overnight. 2. Saute garlic, onion and celery in butter (from 2 to 4 tablespoons) until tender. 3. Drain barley and add to vegetables. Saute 10 minutes longer, until barley becomes thick. 4. Add chicken broth and mushrooms and simmer, covered, until barley is tender (about 1 hour). 5. Season to taste with salt and pepper. Makes 9 cups, (with low fat broth) EACH 93 cals, 21% from fat, (3g total fat), 13g carbs, (2g fiber),12g protein. Analysis estimated by MasterCook. --email from kitpath@earthlink.net 3/99 to RC, ELF - - - - - - - - - - - - - - - - - - - NOTES : online see http://www.ichef.com/ichef-recipes/ * Exported from MasterCook * Mustard Dressing, Cruise Ship Recipe By :Adapted from Tofu Quick & Easy Serving Size : 16 Preparation Time :0:00 Categories : Low Fat Salad Dressings Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Lb low-fat tofu 1/3 Cup water 3 Tbsps dijon mustard 2 Tbsps lemon juice, bottled 1 Tbsp fat-free parmesan cheese 1/2 Tbsp granulated sugar 1/4 Tsp salt 12 Ozs leaf lettuce -- torn into pieces 1 Cup mushrooms -- sliced 1 Cup croutons In a food processor, combine tofu, water, mustard, lemon juice, parmesan cheese, sugar, and salt. Process until smooth. Serve on lettuce topped with mushrooms and croutons. Notes: Yields: 1 cup (sixteen one tablespoon servings). >From: "Anita's Tried & True Recipes" - - - - - - - - - - - - - - - - - - - NOTES : I couldn't taste the tofu in the dressing. I don't use tofu a lot but this dressing was very good. The Dijon mustard adds a slight tang but over all, the dressing is very mild. If you like a dressing that's heavy with vinegar, this dressing is not for you. * Exported from MasterCook * New Spinach Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Low Fat Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 oz Mori-Nu lite firm tofu -- (1.0 g fat per serv) 10 oz frozen chopped spinach -- thawed 1/2 bunch green onions -- chopped -- use both white and green portions 8 oz. sliced water chestnuts -- drained and chopped 1 pkg. Knorr Vegetable Soup Mix 1/2 cups. nonfat mayonnaise -- (I use Kraft) Thaw spinach and squeeze out excess water; set aside. Combine tofu and mayo in blender or food process and blend until smooth. Put in large bowl and add remaining ingredients. Stir until blended. Refrigerate overnight for best flavor. Serve with rye bread, nf crackers, raw vegetables, or melba toast. >From: "Jo in Minnesota" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * No Yolk Deviled Eggs Recipe By :Taste of Home-Dottie Burton Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Low Fat Potatoes Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 hard cooked eggs 3/4 cup mashed potatoes prepared with skim milk and margarine 1 tablespoon nonfat mayonnaise 1 teaspoon mustard 2 drops yellow food coloring -- (2 to 3) optional paprika Slice eggs in half lengthwise; remove yolks and refrigerate for another use. Set whites aside. In a small bowl, combine mashed potatoes, mayonnaise, mustard and food coloring if desired; mix well. Stuff or pipe into egg whites. Sprinkle with paprika. Refrigerate until serving. >From: mary curtis - - - - - - - - - - - - - - - - - - - NOTES : this is very interesting idea. And i can see it made with yukon golds ! thank you.[ PatHanneman ] * Exported from MasterCook * Orange Refresher Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orange juice -- fresh squeezed 3 1/2 tablespoons nonfat dry milk 3 ice cubes fresh mint -- for garnish Place 1/4 cup orange juice, the milk, and ice cubes in a blender and blend until frothy. pour into glass and add the remaining 3/4 cup orange juice. Garnish with mint, if desired. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Zucchini (Roasted Zucchini) Recipe By :LOW-FAT KITCHEN by Donna Deane (LA Times) Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Snacks Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound zucchini (4-each) -- washed and trimmed 1/4 cup nonfat egg substitute 1/3 cup Italian bread crumbs nonstick butter garlic cooking spray salt 1/4 cup grated parmesan cheese NOTE: If you cannot find butter-garlic spray, use butter spray and substitute garlic salt for the salt. 1) Cut each zucchini lengthwise into 4 strips. Dip strips into egg substitute, then roll in bread crumbs to coat. Arrange in single layer on baking sheet sprayed with cooking spray. Lightly spray strips with cooking spray. 2) Bake in a preheat 450F oven until browned and fork-tender, about 25 minutes. Lightly sprinkle with salt to taste and Parmesan. NUTRITION estimated by publisher: 85 cals, 2g fat (21% cff). >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : You can achieve a flavor close to that of deep-fried zucchini strips by using nonfat egg substitute and bread crumbs as a batter, then baking the zucchini in a hot oven. There's a clean, non-greasy taste to the baked strips that you might like even better than the taste of deep-fried. * Exported from MasterCook * Oyster Mushroom And Barley Risotto Recipe By :Adapted: see Mayo Clinic Williams-Sonoma Cookbook (1998)* Serving Size : 6 Preparation Time :1:10 Categories : Grains & Cereals Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups water 2/3 cup short-grain brown rice 2/3 cup pearl barley 1 teaspoon olive oil 1 pound oyster mushrooms -- thinly sliced 1/2 cup vegetable broth 1/4 cup grated parmesan cheese 1/4 teaspoon ground black pepper 8 ounces sliced mushrooms Traditionally risotto contains a considerable amount of cheese. This version lets you enjoy the soft texture of grain and melted cheese with a fraction of the calories. Oyster mushrooms give the recipe a flavor reminiscent of seafood. Other mushrooms may be substituted. 1. In a large, heavy saucepan, bring the water to a boil. Add the rice and barley and return to a boil, stirring frequently. Reduced heat to low and simmer, uncovered, stirring occasionally, until the barley and rice are tender and have absorbed most of the water, about 50 minutes. 2. About 10 minutes before the rice and barley are done, heat the olive oil in a large frying pan over medium heat. Add the mushrooms, and saute until barely tender, 8 to 10 minutes. 3. Add the barley-rice mixture to the mushrooms and stir to combine. Add the broth, cheese, and pepper. Stir until the cheese melts and the mixture is creamy. 4. To serve, divided among individual plates. EACH CUP is 178 cals, 13%cff (3g fat), 33g carbs (5g fiber). You will need: 4 oz each pearl barley and brown rice, preferably short- or medium-grain (not long grain), 1-oz cheese, and 6+1/2 cups sliced mushrooms. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Barley may be stirred into a creamy form of risotto, but never attempt a risotto with any barley except pearl barley. Pearl barley is still an excellent source of dietary fiber, providing a generous 3 grams per 1/2-cup cooked serving. A cup of cooked pearl barley offers the same amount of protein as a glass of milk; it also contains niacin, thiamine, and potassium. Another plus: it contains a substance that inhibits cholesterol production in the blood. **Edited by kitpath@earthlink.net 3/99 * Exported from MasterCook * Parmesan Oven Fries Recipe By :Prevention Magazine, February 1999, page 128 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 baked potatoes 1 tablespoon grated parmesan cheese 1/2 teaspoon dried thyme 1/4 teaspoon paprika Slice baked potatoes into long wedges. Place on a large baking sheet, coat with nonstick spray and sprinkle the cheese, thyme, and paprika. Bake at 450 F for 15 to 20 minutes, or until crisp and golden brown. Serves 4. Per serving: 67 cal, 09g fat, 35mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Prevention Magazine says "Cook once--eat all week." Well, these potato recipes won't feed your family all week, but bake some potatoes and you have a start on the weekly menu using these recipes. A version of the Hearty Chili was posted a few days ago. * Exported from MasterCook * Parsley And Bulgur Salad Recipe By :Molly O'Neil, "A Well-Seasoned Appetite" in TorStar 97-7-17 Serving Size : 4 Preparation Time :0:20 Categories : Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bulgur -- medium-grind 3 cups boiling water 3/4 cup Italian parsley 8 teaspoons fresh lemon juice 1 teaspoon olive oil 1 teaspoon salt freshly ground black pepper 1. Pour boiling water over bulgur and soak until tender but still firm, about 10 to 12 minutes. 2. Drain well, transfer to medium bowl and let cool. 3. Add parsley, lemon juice, olive oil, salt and pepper. Toss. 4. Divide among 4 plates. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. This recipe makes 4 small servings. 2. This is the Daily Recipe in Mary McGrath's column in the Toronto Star thursday july 17, 1997 and indicates that it was tested by the Star. * Exported from MasterCook * Parsnip And Butternut Squash Risotto With Herbs Recipe By :Judith Barrett's Risotto Risotti Serving Size : 6 Preparation Time :0:30 Categories : Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1/2 cup finely chopped onion 4 ounces parsnips -- trimmed peeled and chopped 2 cups Arborio rice -- unwashed 1/2 cup dry white wine 6 cups vegetable broth -- heated 1 cup shredded butternut squash 2 tablespoons mixed herbs -- see pantry note 2 tablespoons grated parmesan cheese salt and black pepper PANTRY: Use fresh herbs such as basil, mint, sage, chives, and or parsley. Dried herbs also work well. 1) Heat the oil in a heavy 4-quart pot over medium-high heat. Add the onion and parsnips and cook, stirring until the onion begins to soften, 2 to 3 minutes. Be careful not to brown it. Stir in the rice to coat the grains with the oil and onion mixture, and cook about 1 minute longer. 2) Add the wine and stir until it is mostly absorbed by the rice. Add the broth, 1/2 cup at a time, stirring well after each addition. Wait until each addition is almost completely absorbed before adding the next 1/2 cup. Reserve 1/4 cup of the broth to add at the end. After 10 minutes add the squash. 3) When the rice is tender but firm, about 10 minutes long, turn off the heat. Add the remaining 1/4 cup broth, the herbs, cheese, salt and pepper to taste and stir well to combine with the rice. >Recipe adapted from one by Judith Barrett, page 144 in RISOTTO RISOTTI (1996 MacMillan). Modified to fit a vegetarian diet and for mastercook: PER SERVING: 452 cals, 7 g fat (14% cff) estimated by Mastercook. >Email from kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Passover Baked Stuffed Zucchini Recipe By :http://www.holidays.net/passover/recipes Serving Size : 1 Preparation Time :0:00 Categories : Holidays & Gifts Jewish Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 zucchini -- halved lengthwise 1 small onion -- finely chopped 4 tablespoons tomato sauce 1/2 teaspoon chopped parsley 1 clove garlic -- chopped 2 tablespoons matzo meal 1) Scoop out pulp of zucchini halves. Heat pulp, onion, sauce and spices in a pan for 5 minutes. Add matzo meal to mixture and mix well. Restuff zucchini with mixture. Place in a baking dish with a little water on bottom. Bake at 450F for 30 minutes until zucchini shells are soft. SOURCE: http://www.holidays.net/passover/recipes/paszucc2.htm message from From: Annice Grinberg (VSANNICE@WEIZMANN.WEIZMANN.AC.IL) From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Serving Size : 2 * Exported from MasterCook * Passover Granola Recipe By :Milwaukee Journal-Sentinel 3/17/99 Serving Size : 10 Preparation Time :0:00 Categories : Grains & Cereals Holidays & Gifts Jewish Low Fat Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups matzoh farfel 3/4 cup walnuts -- chopped 2/3 cup honey -- *see note 1 1/4 tsp cinnamon 1/2 cup raisins 1/4 cup pitted dates -- sliced *see note 2 1/4 tsp salt parve margarine to grease pan note 1 - I heated the honey slightly to thin it note 2 - I used prunes, cut into pieces Preheat oven to 325 degrees F. Place ingredients in a large bowl, stirring with a spoon until well mixed. Grease a shallow baking pan, and spread mixture evenly inside. Bake for 90 minutes, until mixture browns. (Watch carefully after an hour to make sure it does not get too brown.) Cool. Store in an airtight container. Yield: 5 cups. Per 1/2 cup serving: Calories 186 Fat 1/3 >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : I posted this recipe yesterday, but I made it again today and adjusted it because I thought the baking time was too long and it got too brown. This is the adjusted recipe * Exported from MasterCook * Pasta With Black Beans And Broccoli Recipe By :Woman's World Magazine September 8, 1998 Serving Size : 4 Preparation Time :0:00 Categories : Legumes Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pasta -- small shells 1 1/4 pounds broccoli -- cut into florets 2 teaspoons olive oil 2 cups canned black beans -- rinsed and drained 1 cup fat-free chicken broth soup or vegetable broth 3 medium clove garlic -- minced 1/4 teaspoon red pepper flakes -- crushed 3 tablespoons pesto sauce -- prepared 3 tablespoons grated Parmesan cheese Prepare pasta according to package directions, adding broccoli during last 2-3 minutes of cooking time; drain. In skillet heat oil over medium heat. Add beans, broth, garlic and pepper flakes; bring to a boil. Let simmer until sauce begins to thicken about 5 minutes. Stir in pesto and Parmesan cheese. Add pasta and broccoli toss to coat. Makes 4 servings. WW Points per serving: 7 Per serving 412 calories, 11g Fat 11g Fiber, MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With White Beans And Kale Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Legumes Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Cooked Pasta -- Rigatoni 2 Tablespoons Olive Oil -- Divided 3 Garlic Cloves -- Minced 7 ounces Roasted Red Bell Peppers -- Drained 12 Cups Chopped Kale 16 Ounces Cannellini Beans -- Drained 2 Tablespoons Fresh Lemon Juice 1/4 Teaspoon Coarsely Ground Pepper 6 Tablespoons Grated Fresh Parmesan Cheese Cook pasta according to package directions, omitting salt and fat. Drain pasta in a sieve over a bowl, reserving 1/4 cooking liquid; set aside. Heat 1 tablespoon oil in a large Dutch oven over medium heat. Add minced garlic and sliced bell peppers, and saute 1 minute. Add kale and Canelli beans; cover and cook 5 minutes or until kale is wilted, stirring occasionally. Add cooked pasta, reserved cooking liquid, 1 tablespoon oil, lemon juice, and pepper, and stir well. Spoon pasta mixture into each of 6 bowls, and sprinkle with Parmesan cheese. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pink Onions Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cider vinegar 2 cups water 1 large red onion -- thinly sliced 1/2 teaspoon vegetable oil -- (orig was 1 tb) -- or spray 1/2 teaspoon whole mustard seeds 1/4 teaspoon whole cumin seeds salt to taste Bring the water and the 1 1/2 tbsp vinegar to boil. Add the onion. Return to a boil, then simmer, uncovered, for 2 to 3 minutes. Drain the onion and let it cool. Stir the onion, 1 1/2 tsp vinegar, oil, seeds, and salt together. Refrigerate if not using right away, but allow the onions to come to room temp before serving. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta With Roasted Red Peppers And Fontina Cheese Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Grains & Cereals Italian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large Red Bell Peppers 14 1/2 Ounces Canned Tomatoes -- Undrained And Choppe Vegetable Cooking Spray 16 Ounces Polenta -- Cut Into 12 Slices 1 3/4 Cups Fontina Cheese -- Shredded Fresh Basil -- Optional Preheat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top bag; seal. Let stand 15 minutes. Peel; cut into strips. Set aside. Preheat oven to 350°. Drain tomatoes in sieve over bowl; reserve liquid. Set aside. Place a large skillet over medium-high heat; add chopped tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips; simmer 5 minutes. Remove from heat. Spread 1/4 cup pepper sauce in bottom of a 13X9 inch baking dish coated with cooking spray. Arrange polenta slices over pepper sauce; spread remaining pepper sauce over polenta. Sprinkle with cheese. Bake at 350° for 25 minutes. Garnish with basil, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : Use less cheese to make this under 30% CFF. * Exported from MasterCook * Portuguese Vegetable Stew Recipe By :Jennifer Trainer Thompson, Jump Up and Kiss Me Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds butternut squash -- peeled and cored or other winter squash 2 large sweet potatoes -- peeled 4 carrot 2 tablespoons vegetable oil -- PLUS 2 tablespoons oil -- optional, for saute or cooking spray 1 large yellow onion -- peeled 1 large red bell pepper -- cored 3 ounces chopped roasted jalapenos -- peeled and seeded 4 garlic cloves -- chopped 1 1/2 teaspoons marjoram 2 inches cinnamon stick 1 1/2 teaspoons ground cumin 1 tablespoon hot paprika 3 cups chopped peeled tomatoes -- with juice or 28-oz canned 1/4 pound cabbage 1 1/2 cups cooked kidney beans or cannellini beans salt -- to taste PREPARATIONS: 3 cups 3/4-inch dice squash; 3 cups 3/4-inch dice sweet potato; 2 cups sliced carrots 1/4-inch rounds. Cut red bell pepper and cabbage into 1-inch long slices or strips (that 2 cups cabbage, all of the red bell). Roasted jalapenos available in small cans: 1/4-inch dice; drain. Instead of jalapenos, try roasted mixed chile peppers. They are sold in small (4 oz) cans labeled mild, medium and hot. 1. Preheat oven to 400F (200C). Lightly spray a heavy 12 by 18 inch shallow baking pan or broiler pan. Toss the squash, potatoes and carrots in half the vegetable oil and spread in a layer on the baking pan. Roast 20 minutes, until barely tender. See aside. 2. Meanwhile, cook the onion in the remaining oil (if using) in a large, heavy stockpot over medium heat until softened, about 5 minutes. Add the bell pepper and jalapenos and cook, stirring for another 5 minutes until softened. Add the garlic, marjoram, and spices and cook until fragrant, about 2 minutes. Add the tomatoes and their juice and simmer 20 minutes, until slightly reduced. Add the cabbage and salt. simmer for 10 minutes, then add the roasted vegetables and cooked legumes. (See tip.) Simmer gently for 20 to 30 minutes until the vegetables are tender. Remove the cinnamon stick and serve. TIP: May be made ahead to this point and finished in the oven. Place in a large casserole for serving. Bake, covered, preheated oven for approximately 40 minutes at 325; 25 minutes at 350. >Adapted from page 79 in Jump Up and Kiss Me Cookbook by Jennifer Trainer Thompson (1996: Ten Speed). EACH SERVING 246 cals, 6g fat (20% cff) estimated by MasterCook using spray not oil to saute onion. From desk of kitpath@earthlink.net (Pat Hanneman) 3/99 exported to eat-lowfat, mc-recipe, fareshare, veg-recipes - - - - - - - - - - - - - - - - - - - NOTES : There's something about spicy vegetarian food that encourages conversation. This stew is light, zesty and colorful. Add bread and a salad and you have a comforting casual dinner for six. Add a dessert and entertain. This thick, aromatic stew of fall vegetables bring together sweet winter squash, sweet potatoes, and carrots with cabbage and tomatoes. The cinnamon, marjoram, and cumin are often found combined in Mexican dishes. Allow time to roast the vegetables. * Exported from MasterCook * Potato And Roasted Garlic Soup With Wheat Berry Watercress Salad Recipe By :Gourmet, Jan 1996 Serving Size : 8 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Potatoes Salads Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **For soup** 2 large heads garlic -- unpeeled 2 tablespoons olive oil 2 medium onions -- chopped 4 pounds boiling potatoes -- preferably Yukon gold or yellow finn 8 cups water **For salad** 2 tablespoons Sherry vinegar 1/2 cup scallion puree or scallion oil -- see recipe 6 cups water 1 cup cooked wheatberries -- cooked 1 teaspoon salt 1 bunch watercress 4 Belgian endives 1/4 cup scallion puree -- garnish crusty bread -- accompaniment Full title: Potato And Roasted Garlic Soup With Wheat Berry, Watercress, And Endive Salad. This sophisticated soup and salad combination makes a cozy winter lunch for friends. PREP 1 bunch watercress: discard coarse stems, wash well and spin dry (about 3 cups). 4 Belgian endives, separate leaves and cut crosswise into 1/2-inch-thick slices 1. Preheat oven to 400F degrees. 2. Make soup: On a flat surface smash garlic heads, root ends up, with palm of hand to break up cloves, leaving peels intact. Put garlic on a sheet of foil and drizzle with 1 tablespoon oil. Sprinkle garlic with salt and pepper to taste and wrap tightly in foil. Bake garlic in middle of oven 40 minutes, or until very tender. Unwrap garlic carefully and let stand until cool enough to handle. In a bowl squeeze roasted garlic out of cloves by squeezing one end, discarding skin. 3. In a kettle cook onions in remaining tablespoon oil over moderate heat until softened. Peel and cut potatoes into 1/2-inch pieces and add to kettle with water. Bring water to a simmer and cook potatoes, covered, stirring occasionally, until very tender, about 20 minutes. 4. Transfer half of potatoes with cooking liquid to a bowl and in a blender, in batches, puree with garlic until smooth. Transfer mixture as pureed to kettle, stirring, and season soup with salt and pepper. Note: Soup may be made 1 day ahead, cooled completely, and chilled, covered. 5. Make salad: In a large bowl whisk together vinegar, scallion puree, and salt and pepper to taste. 6. In a saucepan bring water with wheat berries and salt to a gentle boil. Cook wheat berries, uncovered, adding more water if necessary, 1 1/4 hours, or until just tender. Drain wheat berries in a sieve and add to vinegar mixture, tossing to combine well. Let mixture cool. Wheat berry mixture may be made 1 day ahead and chilled, covered. Bring wheat berry mixture to room temperature before proceeding. 7. In a kettle heat soup over moderate heat, stirring, until hot. In a large bowl toss watercress and endives with wheat berry mixture and season with salt and pepper. Pour soup into 8 serving bowls and garnish each with 1/2 tablespoon scallion puree. Serve soup and salad with bread. EACH: 241 cals, 4g fat (15%) using the "lowfat alternative" scallion puree. MAKE AHEAD: Prepare the Scallion Puree: Can be prepared in 45 minutes or less. INGREDIENTS: 1/2 cup olive oil; 2 cups chopped scallion greens (about 1 bunch), patted dry. DIRECTIONS: In a saucepan heat 1/4 cup oil over moderate heat and cook scallions just until tender and bright green in color (do not let brown). In a blender puree scallion mixture with remaining 1/4 cup oil until smooth. Season scallion puree with salt and pepper and let cool. Makes about 3/4 cup. LOWFAT ALTERNATIVE: blanch the scallions for up to 2 minutes or until bright green. Shock in ice water. Drain well. Puree with vegetable broth as needed. (Be patient) -pat >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Root Vegetable Puree Recipe By :Vegetarian Times, November 1998, page 56 Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Potatoes Tried Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds russet potatoes -- * - peeled and cut into 1-inch chunks 1 1/2 pounds one or combination of celery root -- (celeriac) -- turnips or daikon 1/2 teaspoon salt -- (orig was 2 tsp) 1 teaspoon olive oil -- (orig was 1 tbsp) 1 teaspoon ground white pepper 1/4 teaspoon nutmeg * I used Yukon Gold potatoes. 8 SERVINGS DAIRY-FREE Put potatoes and root vegetables in large pot. Add water to cover and bring to a boil. Add 1 teaspoon salt. Reduce heat to medium and cook until tender, about 25 to 30 minutes. Drain. Transfer vegetables to food processor. Add oil, remaining salt, pepper and nutmeg. Process until mixture is pureed. Serve as you would mashed potatoes. PER SERVING: 129 CAL.; 3G PROT.; 2G TOTAL FAT (0 SAT. FAT); 27G CARD.; 0 CHOL.; 592MG SOD.; 5G FIBER. Converted by MC_Buster. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This was excellent! Creamy and fluffy. Couldn't tell there is no butter in this. My husband loves mashed potatoes, so I decided to make them with the celeriac last night. They were wonderful! Creamy and fluffy. You couldn't tell there is no butter or milk in these. I served them as is - no gravy needed - with some creamed mustard greens, TVP meatloaf, and a carrot salad. I'm going to use the leftovers on a shepard's pie tonight. I used Yukon Gold potatoes which probably contributed to the rich taste. I also did not use anywhere near the amount of salt called for, and I only added less than a teaspoon of oil. Next time I won't bother with any oil. * Exported from MasterCook * Potato Frittata Recipe By :Prevention Magazine, February 1999, page 128 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Italian Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 eggs -- or 1 cup fat-free egg substitute 1/2 cup evaporated skim milk 1/2 cup shredded low-fat cheddar cheese 2 cups baked potatoes peeled and thinly sliced salt and pepper In a medium bowl, mix all ingredients except potatoes and salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat until hot. Add the egg mixture. Cook 2 minutes or until set on the bottom. Add 2 cups peeled and thinly sliced potatoes. Cover and cook 3 to 5 minutes or until eggs are set. Season with salt and pepper. Serves 4. Per serving: 199 calories, 7.7g fat, 308mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Prevention Magazine says "Cook once--eat all week." Well, these potato recipes won't feed your family all week, but bake some potatoes and you have a start on the weekly menu using these recipes. A version of the Hearty Chili was posted a few days ago. * Exported from MasterCook * Potato Onion Bisque Recipe By :Prevention Magazine, February 1999, page 128 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sliced onions 1 teaspoon olive oil 2 cups peeled and cubed baked potatoes 2 cups vegetarian broth 1 cup skim milk salt and pepper In a large saucepan, cook onions in olive oil over medium-high heat for 5 minutes. Add potatoes and broth. Cook 10 minutes. Cool slightly. Puree in batches in a blender. Return to pan and add skim milk, salt, and pepper. Heat through. Serves 4. Per serving: 114 calories, 1.4g fat, 406mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Prevention Magazine says "Cook once--eat all week." Well, these potato recipes won't feed your family all week, but bake some potatoes and you have a start on the weekly menu using these recipes. A version of the Hearty Chili was posted a few days ago. * Exported from MasterCook * Potato Salad, Old Fashioned Recipe By :Cooking Light Serving Size : 9 Preparation Time :0:00 Categories : Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 Red Potatoes -- Cubed 1/2 Cup Diced Onion 1/2 Cup Diced Celery 1/4 Cup Sweet Pickle Relish -- Drained 3 Hard-Boiled Eggs -- Chopped 1 Garlic Clove -- Minced 3/4 Cup Low-Fat Sour Cream 1/3 Cup Fat-Free Mayonnaise 2 Tablespoons Chopped Fresh Parsley 1 Teaspoon Dry Mustard 3/4 Teaspoon Salt 1/4 Teaspoon Pepper Place potato in a Dutch oven; cover with water, and bring to a boil. Cook 8 minutes or until tender. Drain; place in a large bowl. Add onion and next 4 ingredients (onion through garlic); toss gently. Combine sour cream and remaining ingredients; stir well. Pour over potato mixture; toss gently to coat. Cover and chill. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Provencal Ragout Of Tomatoes, Fennel And Potato Recipe By :Basic Flavorings: Chiles (1996) Clare Gordon-Smith (ed) Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Mediterranean Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound tomatoes -- peeled and quartered 1 pound new potatoes -- see pantry 4 shallots 2 fennel bulbs -- trimmed and sliced 2 garlic cloves -- crushed 1 red bell pepper 2 teaspoons harissa paste 1 strip orange peel 1 bay leaf 2/3 cup vegetable stock 2 tablespoons sun-dried tomato pesto 2 red serrano chiles -- roasted and chopped salt freshly ground black pepper fresh flat-leaf parsley -- optional garnish -----HARRISA PASTE----- 1 ounce dried chile peppers warm water 2 tablespoons fresh cilantro 1 tablespoon fresh mint 1 pinch salt 1 clove garlic 1 tablespoon olive oil -- or more as needed Place all except tomato pesto and Chiles, into a saucepan; bring to a boil and simmer for 25 minutes. Mix the sun-dried tomato pesto with the Chiles, stir into the stew and serve with crusty bread. NUTRITION: estimated by Mastercook 236 cals, 8g fat (30% cff) Reviewed by kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : A mild chile dish with just a hint of fire: a good introduction to spicy food. ~~PANTRY ~Harissa paste is one of the great ingredients of North African and Middle Eastern cooking. You can buy ready-made in jars or cans or you can make your own. Soak the dried chiles in warm water for 1 hours. Drain and puree with fresh cilantro and mint, a pinch of salt, some garlic and enough oil to produce a thick paste. ~Fingerlings or red-skinned salad potatoes may be used in this recipe. Fingerlings are or soon will be in our stores. Here's a stew that's ready in about 45 minutes (including prep) -- serve with french bread. May be a little dry for some - just add more vegetable broth and thicken if needed. * Exported from MasterCook * Pumpkin Mousse With Gingersnap Crumbs Recipe By :Vegetable Heaven - Mollie Katzen Serving Size : 6 Preparation Time :0:00 Categories : Desserts Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tofu block -- 10 oz. silken 1/2 cup maple syrup 1 teaspoon lemon zest 2 tablespoons fresh lemon juice 1 1/2 teaspoons vanilla extract 1/2 teaspoon cinnamon 1/4 teaspoon ground ginger 1 pinch ground cloves 1 pinch salt 3 cups pumpkin -- 29 oz. can 8 gingersnap cookies -- 2" diameter Place everything except the pumpkin and the gingersnaps in a blender and puree until smooth. Add half the pumpkin, and puree again. Transfer to a medium-sized bowl and beat in the remaining pumpkin with a whisk until the mixture becomes uniformly creamy. Taste to see if it needs more lemon juice. Cover tightly and chill for several hours or overnight, so the flavors combine and deepen. To serve, spoon the mousse into decorative bowls and sprinkle with gingersnap crumbs (you can do this with a rolling pin or by pulsing in a food processor or blender). Serve immediately, so the crumbs won't turn soggy. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - NOTES from : This is an easy and nutritious dessert to serve after a big meal. If you don't have a rolling pin, use a glass or bottle to crush the gingersnaps. Alternatively, you may wish to pulse them a few times in the food processor before you start making the mousse (afterward, the work bowl will be too messy). According to the source: * Exported from MasterCook * Quick Pilaf Recipe By :Prevention Magazine, February 1999, page 124 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup frozen mixed vegetables 1 tablespoon chopped almonds 1 teaspoon minced garlic 3 cups cooked rice 1/4 cup nonfat chicken broth 2 tablespoons chopped fresh parsley salt and pepper In a large nonstick skillet, stir vegetables almonds, and garlic over med-high heat 5 minutes. Add remaining ingredients. Stir 5 minutes or until the liquid has evaporated and rice is golden brown. Season with salt and pepper. Serves 4. Per serving: 214 cal, 1.7g fat, 169 mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Tomato Barley Soup With Celery Recipe By :"Make Mine Low Fat-- And Tasty, Too!" Serving Size : 6 Preparation Time :0:40 Categories : Grains & Cereals Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces Italian tomatoes -- canned 2 1/4 cups salt-free defatted chicken broth or vegetable broth 1/2 cup pearl barley 1 tablespoon chopped fresh basil -- or 1/2-tsp dried 1/8 teaspoon celery seeds -- ground 1 dash allspice Puree tomatoes in a food processor. Pour into a saucepan and add remaining ingredients. Bring to a boil. Reduce heat and simmer, stirring occasionally, for about 30 minutes or until barley is soft. Simmer until mellow. Makes generous 6 cups. EACH CUP 178 cals with 8% cff (2 g fat). -- "Make Mine Low Fat-- And Tasty, Too!" (1995) Cookbook Publishers, Inc.; 10800 Lakeview Avenue or P.O. Box 15920; Lenexa, KS 66285-5920: http://www.cookbookpub.com/ (Collection of lowfat recipes from fund-raiser cookbooks.) --Email from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : This comes from a book i got as a bonus for buying Ruthie Wornall's Culinary Mystery: Murder in Guanajuarto (self-published but distributed on the web by watershed http://st4.yahoo.com/watershed/) She has another mystery and a number of 3-ingredient cooking books -- I haven't tried her recipes yet. This recipe uss 6-ingredients or less. Here's a six ingredient soup ready in 40 minutes. * Exported from MasterCook * Quinoa Salad With Tempeh Adobo Nuggets And Lime Shoyu Vinaigre Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Salads Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups quinoa 1 1/2 cups fresh or frozen corn kernels -- defrosted Tempeh Adobo Nuggets -- see recipe 1 cup red bell pepper -- finely diced 1/2 cup red onion -- finely diced 1/2 cup cilantro, tightly packed -- minced 1 jalapeno pepper, seeded -- finely diced 1/4 cup Lime-Shoyu Vinaigrette -- see recipe 2 tablespoons fresh lime juice radicchio -- for garnish 1. In a large saucepan, bring 3 quarts of water to a rolling boil. Meanwhile, swish the quinoa vigorously in a large bowl of warm water. Drain through a fine-mesh strainer. Repeat this process until the rinsing water remains just about clear. Drain. 2. Add the quinoa to the boiling water and cook over high heat until almost done, 11 to 12 minutes. Add the corn and cook until the quinoa is tender but still crunchy, about 1 minute more. Using a large, fine-mesh strainer, drain thoroughly, bouncing the strainer up and down to release excess water. Transfer to a large bowl and stir from time to time to accelerate cooling. 3. When the quinoa stops giving off steam, toss in the tempeh nuggets, red bell pepper, onion, cilantro, jalapeno, and enough vinaigrette to coat the ingredients lightly. Add the lime juice to taste, is desired. Serve warm or at room temperature on a bed of radicchio. Serves 4. NOTE: "Quinoa is a protein-rich, quick-cooking grain from the Andes. It must be rinsed well to remove any residual saponin - a natural, bitter coating. Quinoa is available in natural-food stores and some supermarkets." REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Stuffed Poblano Chiles Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 5 inch Poblano peppers 1 1/2 cups Water 3/4 cup quinoa Cooking spray 1/2 cup Green bell pepper -- chopped 1/2 cup Red bell pepper -- chopped 1/2 cup Onion -- chopped 2 teaspoons jalapeno peppers -- minced 2 tablespoons Pumpkin seeds, roasted -- unsalted 2 cloves Garlic -- minced 1/2 cup Green onions -- minced 1 tablespoon low-sodium soy sauce 1 tablespoon Lime juice 2 cups Tomato juice 4 oz cheddar cheese, lowfat -- shredded 1 tablespoon Fresh cilantro -- chopped Preheat oven to 350F. Cut chiles in half lengthwise, remove stems and seeds. Set aside. Combine water and quinoa in a med saucepan, bring to a boil. Cover and reduce heat, and simmer 13 mins or until liquid is absorbed. Set aside. Spray a large nonstick skillet with cooking spray. Place over med-high heat until hot. Add bell peppers, onion, jalapeno peppers and garlic; saute 2 mins. Add pumpkin seeds and saute 2 add'l mins. Remove from heat; stir in quinoa, green onions, cilantro, soy sauce and lime juice. Spoon 1/3 cup quinoa mixture into each chile half. Pour tomato juice into a 13x9-inch baking dish, place stuffed chiles in dish. Cover and bake at 350F for 20 mins. Sprinkle cheese over chiles, bake, uncovered an add'l 10 mins or until cheese melts and chiles are thoroughly heated. Spoon tomato juice over chiles. Serving size: 2 chile halves. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa, Corn And Potatoes Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 6 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- coarsely chopped 3 cloves garlic -- minced 1 tablespoon olive oil 2 cups potatoes -- diced -- new waxy potatoes are best 1 1/2 cups vegetable stock 1 cup quinoa -- rinsed 1 1/2 cups corn kernels -- fresh or frozen 1/2 teaspoon dried oregano 1/2 teaspoon dried tarragon salt to taste Saute the onion and garlic in the oil over medium heat for 2 minutes. Add the potatoes and saute for an additional minute. Pour in the stock, quinoa, corn, and herbs. Bring to a boil. Lower the heat, cover the pan, and simmer for 20 minutes, or until all the stock has been absorbed. Add the salt. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Radish Noodles : Moo Kuksu (Korean) Recipe By :Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Oriental Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound noodles (wheat) -- or equivalent 1 teaspoon vegetable oil -- plus 2 drops sesame oil 1 large Korean or daikon radish -- julienne cut or cut into long thin matchsticks 1/2 cup soy sauce 1/2 teaspoon Korean red pepper powder -- or half that amount cayenne 1 tablespoon rice vinegar 1 teaspoon sugar 1/4 teaspoon grated ginger root 2 cloves garlic -- minced 4 green onions with tops -- chopped ---EGG STRIPS : Geran Jon--- 1/2 teaspoon vegetable oil 2 eggs -- beaten To prepare egg strips: In a small skillet, heat the oil 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. Cut the eggs into long, thin strips. 1) Cook the noodles according to package directions. Drain, rinse in cool water, drain again, and place in a large bowl. 2) In a skillet, heat the oil over medium-high heat. Add the radish strips and fry until slightly softened, about 1 minutes. Add the radish strips to the noodles and mix. 3) In a small bowl, thoroughly mix together the soy sauce, Korean red pepper powder, rice vinegar, sugar, ginger, garlic and green onions. Pour over the noodles and radish, gently tossing to thoroughly mix. 4) Place on a large serving platter and garnish with the egg strips. PER SERVING (1/4 recipe) 207 cals, 10g protein, 2g fat (9%cff), 37g carb. est by publisher SOURCE: Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co) <>kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : If you have tempura sesame oil, that can be substituted: it is a blend. A Korean Radish is a white root vegetable from 3 to 10 inches long used in some kimchis and side dishes. 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. Seems like I scrambled two recipes from the new book and came up with << Another one I want to try but haven't typed yet is soba noodles with radish, soy, red pepper, ginger, onions, garlic. >> There's no reason we cannot make this combination. But it's not in the book like that. The two (or many more :) recipes that I scrambled are enclosed: see: Vegetable Stir Fry : Yachae Bokum (Korean) * Exported from MasterCook * Radish Rice (Basmati) Recipe By :Rebecca Wood, THE SPLENDID GRAIN 1997 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup grated red radishes (about 8) 1 tablespoon ume plum vinegar 2 cups cooked basmati rice 4 whole red radishes Serve this rice made pink with radishes as a refreshing summer dish to accompany grilled foods, especially fish. You will need 12 or more red radishes. Ume Plum Vinegar can be found in Japanese markets and many natural food markets. Combine the grated radishes and vinegar and set aside for up to 30 minutes. Drain the liquid from the grated radishes. With a wooden rice paddle or spoon, gently mix the grated radishes into the rice. Plate the rice and garnish with whole radishes, plain or carved. Serve immediately. EACH 115 cals, 1g fat (7% cff) estimated by MasterCook. EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Radish Soup Or Moo Kuk Recipe By :Flavors of Korea: Vegetarian Cuisine 19 Serving Size : 4 Preparation Time :0:15 Categories : Low Fat Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Korean or daikon radish -- thinly sliced into bite-size pieces 1 clove garlic -- minced 2 green onions with some greens -- minced 1 teaspoon salt 1/4 teaspoon pepper 4 cups water 1) Combine all the ingredients in a medium saucepan. Bring to a boil. 2) Reduce the heat and simmer until the radish is tender, about 10 minutes. Serve hot. PER CUP 36 cals (4% cff) est by MasterCook SOURCE: Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co) For other vegetarian titles by this publisher see http://www.thefarm.org/businesses/bpc_catalog/bpc_p1.htm <>Kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : This is a popular mild-flavored soup frequently served as a first course in Korean restaurants. It merely whets the appetite. REVIEW: Very good. do it again. He's still talking about it. * Exported from MasterCook * Red Mexican Rice Recipe By :Woman's World Magazine June 9, 1998 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups canned tomatoes -- in juice -- or 1 14 oz can 1 teaspoon oil -- preferably olive 1 medium onion -- chopped, about 1 cup 1 cup rice -- uncooked 1 clove garlic -- minced 3/4 cup water 1/2 cup frozen peas 3/4 teaspoon salt 1/2 teaspoon dried oregano 1/4 teaspoon pepper Fresh oregano sprig -- optional Coarsely chop tomatoes, reserving all juice; set aside. In pot heat oil over medium-high heat. Add onion, rice and garlic. Cook stirring frequently, until rice browns slightly, 1 to 2 minutes. Add 3/4 cup water, peas, salt, oregano, pepper and reserved tomatoes with juice. Cover and bring to boil. Reduce heat to low simmer 20 minutes. Remove from heat; let stand 5 minutes. Fluff with fork; transfer to serving bowl. Garnish with oregano, if desired. Serves 6 WW Points per serving = 3 Per serving: Calories 154, Protein 4g, Fat 1g, Cholesterol 0 mg, Carbohydrates 32g, Sodium 388 mg, Fiber 2g. MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Relish, Easy Recipe By :Sherri Andervich, Temecula (RivPress-Enterprise 3/31/99) Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large red bell peppers 1 medium green bell pepper 1 medium red onion 1 celery stalk 1/4 cup sugar -- PLUS 2 Tablespoons sugar 3/4 cup cider vinegar 1) Put red pepper, green pepper, onion and celery in a food processor. Process until the vegetables are chopped coarsely. Transfer to a colander and let drain for 10 minutes. 2) Combine sugar and vinegar in a medium saucepan. Bring to boil over moderate heat and cook for 2 minutes. Add the drained vegetables, return to boil and cook for 2 minutes. Spoon into serving dishes or storage containers and let cool. Store in refrigerator. Makes almost 3 cups: per 1/4-cup 36 cals, (1% cff) Source: Cook and Tell is a weekly recipe exchange column in the Riverside, CA Press-Enterpise. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice And Broccoli Salad Recipe By :Prevention Magazine, February 1999, page 124 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked rice 1 cup frozen broccoli florets -- steamed 1/4 cup chopped sweet red peppers 1 teaspoon toasted chopped walnuts 1 1/2 tablespoons olive oil -- (orig was 2 tbsp) 1/4 teaspoon salt balsamic vinegar or lemon -- to taste In a large bowl, mix rice, steamed broccoli, red peppers, and walnuts. Sprinkle with olive oil, salt and balsamic vinegar or lemon juice. Toss well. Serves 4. Per serving: 225 cal, 7.5g fat, 149 mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice And Sorrel Soup (Short-grain) Recipe By :Rebecca Wood, THE SPLENDID GRAIN 1997 Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 leek -- trimmed cleaned and chopped 6 cups shiitake dashi stock -- see recipe 1/3 cup arborio rice or short-grain white rice 6 cups finely chopped sorrel or about 8-ounces salt and black pepper -- to taste This fat-free soup is a good first course for an otherwise rich meal. You can make this soup with watercress, purslane, or lamb's quarter instead of sorrel. 1. Combine the leek and just enough stock to cover in a medium saucepan over high heat and bring to a boil. Reduce the heat, cover, and simmer for 5 minutes. Add the rice, the remaining stock, and salt. Raise the heat and bring to a boil. Reduce the heat and simmer for 20 minutes, or until the rice is tender. Remove from the heat. Stir in 5 cups of the sorrel. sprinkle with black pepper. Adjust the seasoning. Ladle into individual soup bowls, garnish with the remaining sorrel, and serve. EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Raisin Pudding Recipe By :Prevention Magazine, February 1999, page 124 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Fruit Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked rice 1 cup apples -- chopped 3/4 cup skim milk 1/2 cup raisins 1/2 cup brown sugar 2 eggs -- beaten 1 teaspoon vanilla In a large bowl, mix all ingredients. Transfer to a 1 1/2 quart casserole. Bake at 325 degrees F for 1 hour or until firm and golden brown. Serves 6. Per serving: 219 cal, 2g fat, 45mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice With Apples And Raisins Recipe By :Jorge Bruce and Janet Singleton Serving Size : 4 Preparation Time :0:00 Categories : Fruit Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup rice 1 small onion -- chopped 1 medium apple -- peeled and cored and chopped 1/2 cup golden raisins 2 teaspoons concentrated chicken stock -- dissolved in 2 cups hot water 3/4 teaspoon curry powder pepper -- to taste Saute onion in oil. Add rice and brown slightly. Add remaining ingredients in order listed. Bring to a boil. Cover and reduce heat to slow simmer. cook 15 minutes until rice is tender. EACH 286 cals, 4 g fat, 5g protein, 59g carbs. (12.5% cff) estimated by author and mastercook. Recipe from LOW FAT NO FUSS COOKBOOK, by Jorge Bruce and Janet Singleton (caterers): 1997 isbn: 0964582716. >from desk of kitpath@earthlink.net (Pat Hanneman) 3/99 / ELF VARIATIONS: pears and dried cranberries. Better than Bouillon (R) mushroom soup base; vegetable soup base. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice-a-veggie Quick Mix Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 1 Preparation Time :0:00 Categories : Homemade Mixes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups white or brown rice 1/2 cup dried parsley 1 tablespoon onion powder -- plus 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon dried thyme To make the rice, use 2 parts water to one part rice. You may add butter or margarine, if desired. (Recommended: 1 tbsp per 1 cup rice mix.) Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This looks like a very easy and tasty mix. It would make a nice gift, too. * Exported from MasterCook * Risotto With Arugula And Toasted Garlic Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 Cups Low-Salt Chicken Broth 1 Tablespoon Olive Oil 3 Garlic Cloves -- Thinly Sliced 1 1/2 Cups Short-Grain Rice -- Uncooked 1/2 Cup Chopped Onion 1/2 Cup Dry White Wine 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 4 Cups Arugula -- Trimmed Bring broth to a simmer in a small saucepan (do not boil). Keep broth warm over low heat. Heat oil in a large saucepan over medium heat. Add garlic; saute 3 minutes or until lightly browned. Remove garlic with a slotted spoon; set aside. Add rice and onion to pan; saute 5 minutes. Add wine, salt, and pepper; cook 1 minute or unitl wine is nearly absorbed, stirring constantly. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in garlic and arugula. Note: To make this recipe a main dish, you can add uncooked shrimp. Stir them in with the lst 1/2 cup of broth. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Chicken With Rosemary And Thyme Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds skinless chicken -- defatted and wing tips and tail removed 2 tablespoons spice mixture -- such as Mrs. Dash or Spike -- or other colorful herb or spice mixture 2 sprigs fresh rosemary 1 sprig fresh thyme Sprinkle the chicken inside and out with the spice mixture. Place the rosemary and thyme inside the chicken. Place the chicken in an oven bag, tie, and, using a knife, cut a slit into the top. Place the bag in a microwave-safe casserole and cook at high for 12 to 16 minutes (or bake in a preheated 350 degree F. oven for 25 minutes), turning once after 7 minutes carefully. If any part of the chicken is pink, return (covered) to the microwave oven for 4 or 5 minutes, or the oven for 10 minutes. Remove the chicken from the bag, discard the herbs, and serve hot. PER SERVING: Saturated Fat: 2 gm Total Fat: 6 gm Cholesterol: 90 mg Sodium: 83 mg Calories: 179 ALTERNATIVE with GRAVY TRICK -- 1) microwave the chicken in a bag: 12 to 18 mins, rotating once after 7 mins). 2) Remove the chicken from the bag. optional: brown chicken in the oven while you prepare gravy. 3) Carefully, hold the bag upright over a cantilevered measuring cup (with the spout nearest the bottom of the cup for defatting). Snip the end of the bag and drain into the cup. 4) Transfer liquid only to a pan and make gravy as you wish. SOURCE: Lowfat Cooking for Dummies, by Lynn Fischer (Morrow 1997) >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Serves: 6 This incredibly simple dish tastes so good, takes so little time, and looks so enticing that I use it in television demonstrations, in my cooking classes, and whenever I want a quick meal for myself or friends. You must use an oven bag to ensure a juicy outcome. The fresh herbs are aromatic and the spice mixture gives the bird a speckly look while adding incredible flavor. * Exported from MasterCook * Roast Quail With Grapes Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups green seedless grapes -- chopped 1/2 onion -- coarsely chopped 1/2 leafy rib celery -- chopped 1/2 apple -- cored and coarsely chopped 1 cup herbed bread crumbs 8 quail -- tails discarded -----GLAZE----- 1 tablespoon Worcestershire sauce 1 orange -- juiced of 1 orange 1 teaspoon canola oil -----SAUCE----- 1 cup Madeira 3 shallots -- minced 1/2 pound fresh mushrooms -- finely chopped 2 tablespoons cornstarch 1 cup orange juice 1 teaspoon fresh lemon juice 1 teaspoon sugar Preheat the oven to 400 degrees F. In a small bowl, combine 1/2 cup grapes, onion, celery, apple, and bread crumbs and stuff each quail with the mixture until very tightly packed, filling falling out. In the same bowl, mix together the Worcestershire, orange juice, and oil and rub the birds with the glaze. Place the quail in a deep baking dish, pouring any remaining glaze over the birds. Reduce the heat to 325 degrees F. and roast for 20 to 25 minutes. Meanwhile, in a large nonstick skillet over medium-high heat, heat the wine. Add the shallots and mushrooms and cook, stirring, for about 10 minutes, or until tender. Add the remaining grapes and cook until heated through. In a small bowl, whisk together the cornstarch, orange juice, lemon juice, and sugar. Add to the skillet and cook over medium heat, whisking continuously, for about 30 seconds, or until the sauce is thick. Remove the quail to a serving platter and pour some of the sauce over the top. Serve with the remaining sauce passed in a sauce boat. PER SERVING: Saturated Fat: 3 gm Total Fat: 11 gm Cholesterol: 129 mg Sodium: 850 mg Calories: 564 >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Serves: 4 - These tiny birds can be for special occasions such as a wedding or holiday. The recipe can easily be halved, doubled, tripled, or served at a banquet for fifty or more. The birds, all placed together on a decorated platter, look festive and enticing. The recipe is deceptively simple. Quail may be skewered and roasted on a spit, grilled, or, as in this recipe, baked. Allow two birds per person if domestic, four if wild. It isn't usually necessary to skin wild quail, but most quail marketed today through specialty food shops have been raised on game bird farms and can be fat, making skinning and defatting a must. * Exported from MasterCook * Roasted Butternut Squash Soup #2 Recipe By :Keith Luce, Spruce Restaurant Serving Size : 14 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small butternut squash -- halved, seeded honey -- preferably chestnut honey -- as needed 3 shallots -- minced 2 tablespoons butter or margarine 3 quarts stock 1 tablespoon fresh rosemary -- finely chopped salt and black pepper -- to taste 1. Brush each squash half with 1 tablespoon honey. Roast at 350 degrees until tender, about 45 minutes; cool. Remove flesh from skin. 2. In a saucepan over low heat, saute shallots in butter until translucent. Add squash and 3 quarts stock. Bring to boil. 3. Reduce heat. Add rosemary. Simmer 10 minutes. 4. Transfer to a blender and puree. Add remaining stock. Blend well. Season to taste with salt, pepper and additional honey. Soup should be brothy. >Melissa's Specialty Foods May 1998: guest chef, Keith Luce, Chef, Spruce Restaurant, Chicago, Illinois -- email from Kitpath (Pat Hanneman) 2/99 Serve as: Butternut Squash Soup With Honey And Roasted Barley Risotto - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Eggplant Couscous Salad Recipe By :Canyon Ranth cookbook by Jeanne Jones (1998) Serving Size : 6 Preparation Time :0:00 Categories : Legumes Low Fat Mediterranean Pasta Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----EGGPLANT SALAD----- 1 pound eggplant -- one small 6 cloves garlic -- peeled 1/2 cup chopped green chiles -- canned 1 pinch ground cumin 1 pinch paprika 1 pinch freshly ground black pepper 1 pinch salt 1/4 cup frozen orange juice concentrate -- undiluted 2 tablespoons chopped cilantro leaves -----ADDITIONS----- 1 1/2 cups water 3/4 cup dried couscous 3 cups baby lettuce leaves or mixed spring greens 6 tablespoons fresh orange juice 6 tablespoons cooked kidney beans -- well rinsed 6 tablespoons cooked garbanzo beans -- well rinsed 1) Preheat oven to 375F. 2) Spray a baking sheet lightly with non-stick vegetable cooking spray. Place the eggplant on the baking sheet and roast for about 1 hour,, or until it is very soft. Halfway through the baking time place the garlic on the baking sheet with the eggplant. Remove the baking sheet from the oven and let cool until the eggplant can be safely handled. 3) Peel the eggplant and cut it into thin strips. Mince the garlic. 4) Combine the eggplant and garlic with the remaining ingredients for the eggplant salad. 5) Bring the water to a boil in a small saucepan. Add the couscous, mix well, cover, and remove from the heat. Let stand for at least 5 minutes or until all the liquid has been absorbed. 6) To serve: place 1/2 cup of the greens on each of 6 plates. Drizzle the greens with 1 tablespoon of orange juice. 7) Spray the inside of a small, 3-inch bowl or ramekin with vegetable oil. Pack 1/4 cup of the eggplant strips into the bowl. Top with 1/4 cup couscous, pressing down firmly. Invert the bowl on the greens on each plate, then carefully remove the bowl. 8) Sprinkle the greens on each plate with 1 tablespoons each of kidney and garbanzo beans. NUTRITION estimated by publisher: each serving 140 cals, less than 1g fat (4% cff) >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : This is both an attractive and a nutritious appetizer. It is practically fat free, the combination of couscous and beans provides a complete plant protein. This would make an attractive first course to a special meal or an outdoor meal. Varied greens of mixed lettuce leaves and red kidney meals contrast well with the shades of yellow (eggplant, garbanzos, couscous).