* Exported from MasterCook * Hot And Sour Soup With Silken Tofu Recipe By :Hanneman 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 50 grams Knorr Hot and Sour Soup mix 200 milliliters cold water 600 milliliters boiling water 349 grams Mori-Nu Lite Silken Tofu (firm or extra firm) 2 tablespoons chopped fresh cilantro leaves 4 drops sesame chile oil Dissolve the contents of the package in 7/8-cup cold water. Set aside. Boil 2-1/2 to 3 cups of water. Pour dissolved soup mix into the water while stirring. Reduce heat. Simmer 4 minutes. Meanwhile, drain the block of tofu and cut into bite-sized cubes. Add the tofu to the simmered soup. Simmer for 2 to 5 minutes on lowest heat or until the tofu is flavorful. Stir in the cilantro and oil. Serve hot. Makes 4 appetizer portions or 2 entrees. Description: "Fast food from the pantry." Cuisine: "Chinese" S(Email by): "kitpath@earthlink.net" Yield: "4 cups" - - - - - - - - - - - - - - - - - - - NOTES : I don't remember mentioning Knorr's hot and sour soup mix. Add tofu, cilantro and a few drops of aromatic sesame oil and we're in heaven. Makes a light dinner or lunch. Trace fiber. Spicy. Fast "carry out" we make at home. * Exported from MasterCook * How To Make Lots Of Dough Recipe By :http://cookinglight.com/special/hlcc.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Check this out at the web-site for illustrated directions for making pizza at: http://cookinglight.com/special/hlcc.asp How to Make Lots of Dough For the best pizza you'll ever taste, make your own. If all you know about procuring pizza is dialing a phone number, it's time you learned to think, and cook, outside the box. With a few straightforward techniques, your kitchen can become your favorite pizzeria. For this second installment in our year-long Cooking Class 2000 series, all you need are the simplest of ingredients: flour, water, yeast, and salt, and your favorite toppings. Making pizza is really all about making dough, so that's where you'll start. Think of it as brains and brawn. Once you combine the ingredients--the headwork--it's time to apply the muscle. Bakers call it kneading. It's hardly brute strength, although it can be a nice way to work out some of the day's stress. Once that's done, relax for an hour or so while the dough rises. Then it's playtime. Shape the dough in the general direction of a pizza. Yes, you really can spin the dough in the air, but you can also just pat it out by hand or roll it with a pin. Add the toppings, pop it into the oven, and try not to anticipate the taste of that first bite too much. And when the pizza is ready, don't pounce on it right away. Remember, the object is mouth feel, not mouth burn. Just throw away the delivery guy's phone number--you won't be needing it anymore. Shortcut: You can use a food processor or stand-up mixer with the kneading attachment to mix the dough--but there's no substitute for kneading by hand. Make-ahead tip: You can actually mix your dough in the morning before work, put it in a reclosable bag and place in the refrigerator, where it should rise slowly. Let it come to room temperature, shape, and bake. Or, you can make the dough, let it rise, and freeze it, tightly wrapped. Allow it to thaw completely before you shape. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jelly Crumb Muffins Recipe By :Gloria's Gourmet Low-Fat Muffins, by Gloria Ambrosia Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached flour -- white 3/4 cup whole-wheat flour 1/2 cup barley flour 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon sea salt 1 cup nonfat buttermilk 1/2 cup water 1/2 cup honey 2 large egg whites 2 teaspoons grated lemon peel 1 teaspoon vanilla extract 3/8 cup fruit preserves -- to 1/2 cup -- (all-fruit jelly or jam or fruit preserves) --- CRUMBLE TOPPING: 1/2 cup unbleached flour -- white 2 tablespoons light brown sugar 1/8 teaspoon ground cinnamon 2 tablespoons light margarine -- softened to room temp. Preheat the oven to 400 degrees F. Prepare the crumble topping by combining the flour, brown sugar, and cinnamon in a medium bowl. Using a pastry blender or two knives, cut the margarine into this mixture to form a crumbly topping. Set aside. Sift the dry ingredients together in a large bowl. Whisk the wet ingredients in a medium bowl or blend them in a food processor. Pour the wet ingredients into the dry ingredients. Stir just until mixed. DO NOT OVERSTIR. Spoon half the batter into greased or papered muffins cups. Place 1 teaspoon of the preserves on top of the batter in the center of each cup. Spoon the remaining batter into the cups, enclosing the preserves. Top each cup of batter with the crumble topping, taking care to spread it evenly over each cups. Too much topping piled high in the middle will prevent the muffins from rising properly. Bake for 15 to 20 minutes. Cool the muffins for at least 10 minutes before removing from the tin. YIELD: 11 to 12 muffins. Nutritional Facts from book (per 99-gram muffin) ----- Calories: 220 (8% from fat), Fat: 2 g, Cholesterol: <1 mg, Carbohydrates: 48 g, Protein: 5 g, Fiber 2.6 g, Sodium: 233 mg, Potassium: 165 mg, Iron: 1.2 mg, Calcium: 63 mg. Typos by Brenda Adams ; posted to ELF, MC-Rec 4/00. - - - - - - - - - - - - - - - - - - - NOTES : Gloria suggests using different jams and jellies every couple of muffins (for fun). She writes that a friend brought back some blueberry-ginger preserves from Maine and Gloria used it in her last batch of muffins. She reports, "They were outrageous!" Gloria has now written 2 little, inexpensive muffin cookbooks. I LOVE HER! This low-fat one is such a fun read. She brings love and attention, perfection to her art (she has a very analytical mind -- makes the creating of muffins almost a science). If you want a really good book on muffins, hers might be worth taking a peek at. (I say this prior to having made any of the recipes.... I will make this recipe today, I think.) (Low-Fat and Freezable) * Exported from MasterCook * Layered Mexican Dip, Hidden Valley Recipe By :Hidden Valley Ranch, adapted to lowfat by Betsy Burtis Serving Size : 10 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg ranch salad dressing mix -- Hidden Valley Ranch 1 pint lowfat sour cream 16 ozs fat-free refried beans 1 cups shredded lowfat cheddar cheese 2 1/4 ozs sliced black olives -- drained chopped tomatoes chopped green onions Mix Original Ranch Dip Mix with sour cream. Spread refried beans in a serving dish. Spread Dip Mix mixture on top of beans and top with cheese and olives. Garnish with tomatoes and green onions. Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Hidden Valley Ranch Dip Mix advertisement. Lynn's notes: I made this with 1 packet of the original salad dressing mix and layered it in a pie plate. This dip goes fast--it's best to make 2 of them! From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 WW point This was our appetizer for pre dinner munching. Lynn Thomas posted this to TNT a while ago and I modified it to fat-free ingredients. It turned out great and was much easier than the fattier, seven layer mexican dip I've made in the past. * Exported from MasterCook * Lean Meatballs #2 Recipe By :Good Housekeeping Online Serving Size : 8 Preparation Time :0:25 Categories : Eat-LF Mailing List Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 slices firm white bread -- diced, I used light 1 pound 90% lean ground beef -- I used 90% lean 1 pound lean ground turkey 2 large egg whites 1/3 cup grated romano cheese -- or parmesan 3 tablespoons grated onion -- I used minced, dried 2 tablespoons minced fresh parsley 1 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1 garlic clove -- minced (1/2 tsp) 1. Preheat oven to 425 degrees F. Line 15 1/2" by 10 1/2" jelly-roll pan with foil, spray foil with nonstick cooking spray. 2. In large bowl, combine diced bread and 1/3 cup water. With hand, mix until bread is evenly moistened. Add ground beef and remaining ingredients. With hand, mix until well combined. 3. Shape meat mixture into twenty-four 2-inch meatballs. (For easier shaping, use slightly wet hands.) I shaped the blob of meat into a rectangle and then cut into 24 equal pieces before rolling gently in my hands -- Jane Place meatballs in jelly-roll pan and bake 15 to 20 minutes, until cooked through and lightly browned. Each meatball: About 70 calories, 9 g protein, 2 g carbohydrate, 3 g total fat (1 g saturated), 24 mg cholesterol, 140 mg sodium. Note: To thaw meatballs for use in recipes, place frozen meatballs in refrigerator overnight. Or, unwrap frozen meatballs and place on microwave-safe plate. In microwave oven, cook on Medium (50 percent power) 2 to 4 minutes until just thawed. According to MC5 using the ingredients specified in the prep. column: Each Meatball = 78 cals, 4g. fat (42%CFF), trace fiber = 2 pts, 3 meatballs come out to 5 pts (due to the fiber adding up to 1 g.), 2 Meatballs= 3.5 pts Description: "Make-ahead and Freeze." Source: "http://dynamic.homearts.com/cgi-bin/food/gx.cgi/AppLogic+rfViewSystem ecipe?id=0197lfr9.htm&source=gh" S(Freezer-Friendly@onelist): ""Jane" on3/17/00" Copyright: "(c) 1996 The Hearst Corporation; all rights reserved" Yield: "24 meatballs" Start to Finish Time: "0:45" From JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : Enjoy these lean meatballs in our Sunday Baked Ziti & Meatball Casserole and stash the rest to use later. To freeze meatballs, let cool in jelly-roll pan on wire rack. When cool, freeze in pan. Then place meatballs in large self-sealing plastic bag and freeze for up to 1 month. This first contains a TNT recipe for lean meatballs which are over the 30% CFF limit. I'm only posting it because it is a part of the lowfat Sunday Ziti and Meatball recipe. Actually, I never serve meatballs without very lowfat accompaniments like LF sauce and pasta. * Exported from MasterCook * Light Double-fluff Omelet Recipe By :Prevention Serving Size : 3 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Garnish 1 teaspoon canola oil 2 domestic mushrooms (about 2 ounces) -- washed and sliced (2 to 3) -- (1/2 cup) 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 tomato (about 4 ounces) -- seeded and cut into -- 1/2 pieces -- (1/2 cup) 1 tablespoon chopped fresh chives --- Omelet 4 egg whites 1/8 teaspoon salt 2 egg yolks 1 tablespoon chopped fresh chives 1 teaspoon unsalted butter 1 teaspoon canola oil To make the garnish: Heat the oil in a nonstick skillet. When it is hot, add the mushrooms, salt and pepper. Cook for about 1 minute over high heat. Add the tomatoes and chives and saute for 10 seconds. Set aside. To make the omelet: Place the egg whites and salt in a large stainless steel bowl and beat with a whisk until fluffy (about 1 minute), but not at the soft-peak stage. Add the egg yolks and chives and mix them in well. Heat the butter and oil in a 10 nonstick skillet. When they are hot, add the egg mixture. Cook over high heat, stirring with a fork and shaking the pan at the same time, until the mixture is set (45 seconds to 1 minute). Run a spatula or the tines of the fork around the edge of the omelet to loosen it. Arrange half the mushroom mixture in the center of the omelet. Roll the top and bottom edges toward the center to enclose the filling. Invert the omelet onto a 5 to 6-cup oval gratin dish. Decorate at both ends with the remaining mushrooms and tomatoes. Serve immediately, cutting the omelet into three pieces. Yield: 3 servings From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : This light, fluffy omelet is a good lower-cholesterol alternative to a classic omelet. It contains four egg whites but only two egg yolks and will serve three people for breakfast or brunch. You serve the omelet with sauteed mushrooms and tomatoes here, but you can substitute another light garnish-perhaps lean ham and low-fat cheese-if you prefer. If you want to double the recipe, as you will when having guests, mix the ingredients for the two omelets separately. But you may prepare enough garnish for both omelets in one batch. * Exported from MasterCook * Macaroni And Cheese Ham Bake Recipe By :Kristin Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups elbow macaroni 1 1/2 tablespoons Butter Buds(r) 1 tablespoon dehydrated onion flakes -- scant 3 tablespoons flour 1/2 teaspoon salt 1 pinch white pepper 3 cups skim milk 8 ounces shredded cheddar cheese -- 2 cups 2 cups cooked ham -- diced *see note 4 cups broccoli florets *Note: I used Healthy Choice 94% reduced fat grated cheddar cheese. It has a good flavor, melts well and only 1.5 grams per 1/4 cup. I also used frozen broccoli. Increase cooking time if using fresh. Cook pasta according to package directions omitting oil. At the very end of cooking add broccoli then drain. Make a white sauce using Butter Buds through skim milk. When thick stir in cheese until melted. Spray a 9 x 13 pan with pam. Add the macaroni/broccoli and ham. Pour sauce on top. Cover and bake at 350 for 30 minutes or until hot. Do not overbake. Description: "Comfort food that's a family favorite" - - - - - - - - - - - - - - - - - - - NOTES : Can be made using leftover turkey or cooked chicken breasts too. * Exported from MasterCook * Mexican Stroganoff #2 Recipe By :Once-A-Month Cooking, by M. Wilson, M. B. Lagerborg, M. Wils Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 1 1/2 lbs sirloin steak, trimmed -- was 2 lbs 1 cups finely chopped onion 2 cloves minced garlic 1 1/4 cups red wine 1/2 cups water 1/2 cups chili sauce 1 tbsp paprika 1 tbsp chili powder 2 tsps seasoned salt 1 tsp soy sauce 8 ozs canned mushrooms -- drained 12 ozs egg noodles, Barilla -- yolk-free 8 ozs nonfat sour cream 3 tbsps all-purpose flour 1. Cut steak into bite-size pieces. Cook and stir steak, onion, and garlic in oil in a large saucepan over medium heat until brown, about 15 to 20 minutes. Drain oil. 2. Stir wine, water, chili sauce, paprika, chili powder, seasoned salt, soy sauce, and mushrooms into steak mixture. Bring to a boil; reduce heat. Cover and simmer 1 hour until meat is tender. Cool and store in freezer container. 3. To prepare for serving, thaw meat mixture and heat in saucepan until bubbly. 4. Cook egg noodles according to package directions. 5. Stir sour cream or plain low-fat yogurt and flour together; combine with meat mixture to make a stroganoff. Heat to a boil, stirring constantly. Reduce heat; simmer and stir about 1 minute. Serve Stroganoff over noodles. Makes 6-8 servings. Source: "http://www.ivillage.com/food/tools/recipefinder/print/0,6913,2579,00.tm" S(Formatted by Whome40@aol.com): From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 10 WW points. Try fresh mushrooms I also wanted to mention that I tried the Mexican Stroganoff that Kristin posted awhile ago and it was great!! There was oil mentioned in the directions, but not in the ingredients, so I put in 1 tsp. I also changed the meat from 2 lbs of a fattier cut to 1 1/2 lbs of trimmed sirloin steak. * Exported from MasterCook * Millet Meatballs With Marinara Sauce Recipe By :Vegetarian Times Magazine May 1997 Serving Size : 7 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Millet, cooked -- see note 1/4 cup Yellow onions -- minced 1/2 cup Button mushrooms -- minced 1 large Egg -- beaten 1 Egg white -- beaten 1/2 teaspoon Garlic powder 3 teaspoons Dried parsley 1/2 teaspoon Black pepper 1/2 cup Dry bread crumbs 6 cups Marinara sauce Combine all ingredients except bread crumbs and sauce in mixing bowl. Stirring constantly, add bread crumbs until mixture is firm enough to form into balls. Using wet hands, shape mixture into balls, using about 1 1/2 Tbs mixture per ball. Millet balls can be frozen at this point or simmered in sauce for 30 mins. Alternatively, they can be baked in oven at 325 for 30 mins then served with warm sauce. Makes about 20 to 22 meatless balls or about 7 servings of 3 balls each with 1/2 cup sauce. Note: To cook millet, bring 1 cup millet and 2 1/2 cups water to a boil. Cover with a tight-fitting lid and reduce heat to medium. Cook 15 mins. Remove from heat and let sit, uncovered for 20 mins. Yield about 3 cups. Cal 252.2 Fat 8.7 Fiber 1.3 CFF 28.7% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I have made only once but would do again. I would have thought Millet would have more fiber than this, but I guess not. This was a meal with a salad. * Exported from MasterCook * Minestrone Soup #3 Recipe By :Weeknight Wonders: plan-ahead meals by Irene Sax Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 garlic clove -- sliced 3 onions -- sliced 3 carrots -- sliced 1 zucchini -- sliced 1/2 pound green beans -- in 1-inch pieces 1/2 head cabbage -- shredded 1 16 oz can tomatoes or 1 cup tomato sauce 1 1/2 cups chicken broth 4 cups water 2 cups cooked white beans salt and pepper 1 cup elbow macaroni grated parmesan cheese 1. In a large saucepan, heat the olive oil and add the garlic, onions, carrots, zucchini, green beans and cabbage. Do it one by one, as you chop them. Stir to coat the vegetables with oil and cook for 3 minutes. 2. Add the tomatoes or sauce, chicken broth and water to the pot, breaking up the tomatoes as you do so. Bring to a boil, lower heat and simmer, partially covered, for at least 30 minutes. Add the white beans and simmer 10 minutes more. Season with salt and pepper. 3. Meanwhile, cook the pasta in lots of boiling salted water. When you are ready to serve the soup, put a spoonful of the macaroni in each bowl and spoon the soup over it. Sprinkle with grated cheese. Freeze the remaining soup (you can freeze the remaining macaroni separately) in 1-cup containers. Source: "family.com Disney online Cookbook 1997-Nov" S(Archive): "" Ratings : WW Points 4 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Use your own cooked-ahead tomato sauce and white beans in this hearty soup. freeze the extra pasta separately from the soup and reheat separately * Exported from MasterCook * Mom's Skillet Goulash Recipe By : Serving Size : 6 Preparation Time :0:30 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. pasta -- uncooked rotini (spiral) 1 lb. lean ground beef 1 1/2 cups celery -- chopped 1 cup onions -- chopped 28 oz. canned tomatoes -- diced, undrained (1 can) 1 can condensed tomato soup -- 10-3/4 oz. 1 teaspoon dried basil -- leaves 1/2 teaspoon salt 1/4 teaspoon pepper Cook rotini to desired doneness as directed on package. Drain. Meanwhile, in 12-inch skillet or Dutch oven, combine ground beef, celery, and onions. Cook over medium heat until beef is thoroughly cooked, stirring frequently. Drain. Add cooked rotini and all remaining ingredients; mix well. Bring to a boil. Reduce heat; simmer 10 minutes, stirring occasionally. 6 (1-1/2 cup) servings Nutritional Information per serving according to recipe. Calories 370, Total Fat 12g, Saturated 4g, Cholesterol 45mg, Sodium 730mg, Total Fibre 3g, Sugars 9g, Protein 21g, Dietary Exchanges 2-1/2 Starch, 1 Vegetable, 1-1/2 Medium Fat Meat, 1/2 Fat. WW Points = 8 Served on April 24, 2000, very tasty, very fast to make, next time will use extra lean ground beef to lower fat content, we omitted the salt as I am on a low sodium diet. We served with a tossed salad using fat free Italian dressing. We give it 4 out of 5 stars. Helen Typed and MC formatted by hdeacey@home.com April, 2000 Source: "Pillsbury's Cooking with Ground Beef, April 2000" Yield: "9 cups" - - - - - - - - - - - - - - - - - - - Serving Ideas : With a tossed green salad and fat free dressing and iced tea NOTES : Recipe from Pillsbury's Cooking with Ground Beef, April 2000 * Exported from MasterCook * Mom's Skillet Goulash Makeover Recipe By :Makover done by Helen Deacey, Brampton, ON, Canada Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta -- (2-2/3 uncooked) 8 ounces cooked ground round -- drained of all fat 1 1/2 cups chopped celery 1 1/2 cups chopped onion 1 cup chopped green bell peppers 28 ounces canned tomatoes -- diced, do not drain 1 teaspoon dried basil -- leaves 1/2 teaspoon salt substitute -- or regular 1/4 teaspoon pepper Cook rotini to desired doneness as directed on package. Drain. Meanwhile, in 12" skillet or Dutch oven, cook ground round, cook over medium heat until beef is thorough cooked. Remove and drain in a fine-mesh colander, run very hot water over the meat to ensure most of fat is removed. While the ground beef is draining, saute the celery, onions and green peppers in the pot you cooked the meat in and cook to desired doneness. Add to the meat and mix well. Add cooked rotini and all remaining ingredients; mix well. Bring to a boil. Reduce heat; simmer 10 minutes, stirring occasionally. Source: "Makeover of Pillsbury's Cooking with Ground Beef, April 2000" S(Typed & Formatted by:): "hdeacey@home.com April, 2000" Yield: "9 cups" - - - - - - - - - - - - - - - - - - - NOTES : The original was 8 points for WW, makeover recipe is now WW Points = 6. Serve with a nice Tossed Salad using Fat-Free Italian Dressing and Ice Tea would still make this a 6 Point meal. The following recipe is how I will serve this from now on, it is very tasty and we loved it. Nutritional Information according to MC Calories 290, Total Fat 7g, Saturated Fat 3g, Cholesterol 32mg, Total Carbohydrate 40g, Dietary Fiber 4g, Protein 17g, Sodium 253mg, Potassium 908mg. Food Exchanges 2 starch, 1-1/2 Lean Meat, 2 Vegetable, 1/2 Fat. * Exported from MasterCook * Oatmeal Raisin Muffins Recipe By :adapted from Betty Crocker's Cookbook, 1991, page 37 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk 1 tablespoon vegetable oil 1/2 teaspoon vanilla 1/4 cup Egg Beaters(r) 99% egg substitute 1 cup raisins 1 cup quick cooking oats 1 cup all-purpose flour 1/3 cup sugar 3 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon Heat oven to 400F. Grease bottoms only of 12 medium muffin cups, 2 1/2 x 1 1/4 inches, or line with paper baking cups. Beat milk, oil, vanilla and egg. Stir in raisins. Stir in oatmeal, flour, sugar, baking powder, salt, nutmeg and cinnamon all at once just until flour is moistened (batter will be lumpy). Divide batter evenly among muffin cups. Bake 20 to 25 minutes. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I great cut the oil, but it can be deleted all together and applesauce added instead for moisture. * Exported from MasterCook * One Dish Chicken And Stuffing Bake Recipe By :Campbell's Soup Can Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups herb-seasoned stuffing cubes 6 boned and skinned chicken breast halves paprika 1 can cream of mushroom soup, Healthy Request 1/3 cups 1% low-fat milk 1 tbsp fresh parsley -- chopped 1 tbsp margarine 1/2 cups boiling water 1. Mix stuffing, 1/2 cup boiling water and 1 tbsp. margarine. 2. Spoon stuffing across center of 2-qt. shallow baking dish. Place chicken on each side of stuffing. Sprinkle chicken with paprika. 3. Mix soup, milk and parsley. Pour over chicken. 4. Bake covered at 400F for 15 minutes. Bake uncovered 15 minutes or until chicken is no longer pink. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 9 WW points Here's what I made for dinner last night, with some mashed potatoes. Definite comfort food. * Exported from MasterCook * Oriental Barbecued Chicken And Nectarine Salad Recipe By :BHG Serving Size : 4 Preparation Time :0:25 Categories : Chicken Eat-LF Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces skinless boneless chicken breast halves 4 ounces dried angel hair pasta or Asian noodles Hoisin Salad Dressing -- see recipe 3 medium nectarines -- pitted and sliced or plums or peaches 2 cups shredded bok choy (8 ounces) 2 green onions -- thinly sliced chives or garlic chives (optional) COOK chicken in a small amount of boiling water in a large skillet, covered, for 12 to 15 minutes or till no longer pink. Drain; cool slightly and tear into bite-size pieces. MEANWHILE, cook pasta according to package directions; drain. Toss pasta with 3 tablespoons of the Hoisin Dressing and divide among four serving bowls. Top each with chicken, fruit, bok choy, and green onion. Drizzle with remaining dressing. Garnish with chives, if desired. Per serving: 359 cal., 9 g total fat, 2 g dietary fiber Source: "Lightstyle, Summer 2000" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 19 Apr 2000" - - - - - - - - - - - - - - - - - - - NOTES : Here's a summertime noodle bowl -- a complete meal with all of the noodles you love along with savory chicken, sweet summer fruits, and healthful greens melded by an unforgettable dressing. --- earlier i sent this and knew it was going to be a winner. it was. it's another version of pad thai - the nectarine was wonderful. Could omit chicken and serve with fresh mushroom or not. We tripled the ginger and garlic. We used napa instead of bok choy and added 1 julienned carrot and 1/2-cup sugar snap peas. Wonderful!-) lots of prep cut and chop. worth it. [PatH] * Exported from MasterCook * Pasta With Mushroom Sauce Recipe By :www.minutemeals.com Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces rotini pasta 1 small onion 4 garlic cloves 1 box shiitake mushrooms -- (3.5 ounces) 3/4 pound portobello mushrooms -- (purchase stemmed and presliced -- if available) 1 box cremini mushrooms -- (10 ounces) -- (purchase stemmed and presliced -- if available) 4 medium tomatoes -- (enough for 2 cups chopped) 1/4 cup extra virgin olive oil 1/2 cup dry red wine 1/2 teaspoon dried marjoram 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper whole - 1 1/4 cups grated Parmesan cheese -- optional for serving Here's How to Make It in 20 Minutes Step 1: heat the water for the pasta; make the pasta sauce 1.. In a pasta pot, bring 3 quarts water, covered, to a boil over high heat. Add the 8 ounces rotini and cook according to the directions on the package. Drain and reserve in the colander. 2.. Meanwhile, chop the onion and mince the 4 garlic cloves. Clean and quarter the shiitake mushroom caps; cut the 3/4 pound portobello mushroom caps into 1/4- by 2-inch slices; slice the 10 ounces cremini mushroom caps. Discard the mushroom stems. Core the 4 tomatoes and chop to measure 2 cups. 3.. In a large nonstick skillet, heat 2 tablespoons of the oil until hot. Add the chopped onion and garlic and cook, stirring, 2 minutes, or until softened. Add all the mushrooms and cook, stirring, 1 minute; add the 2 cups tomatoes and stir to combine. Add the 1/2 cup red wine and cook, stirring, 5 minutes. 4.. Stir in the remaining 2 tablespoons olive oil, the 1/2 teaspoon each of marjoram and salt, and 1/4 teaspoon pepper, and cook 3 to 4 minutes. Add the cooked rotini to the mushroom sauce and toss to combine and heat through, if necessary. Step 2: assemble the salad (see Arugula and Mesclun Salad) Serve the pasta in 4 bowls with the 1/4 cup grated Parmesan for sprinkling over the top, if desired. Serve with the semolina bread and the mixed green salad. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta, Salad And Bread 20 Minute Menu Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Pasta with Mushroom Sauce Arugula and Mesclun Salad Seeded Semolina Bread Serves 4 Here's How to Make It in 20 Minutes Step 1: heat the water for the pasta; make the pasta sauce (see Pasta with Mushroom Sauce) Step 2: assemble the salad (see Arugula and Mesclun Salad) Ingredients Shopping List Rotini pasta (8 ounces) Fresh tomatoes (about 4 medium, for 2 cups chopped) Shiitake mushrooms (one 3.5-ounce box) Portobello mushrooms (3/4 pound) Cremini mushrooms (one 10-ounce box) Dry red wine (1/2 cup) Grated Parmesan cheese (1/4 cup, optional, for serving) Prewashed arugula (2 ounces) Prewashed mesclun salad greens (6 ounces) Seeded semolina bread (1 loaf) Ingredients from your Pantry Onion Garlic cloves Extra virgin olive oil Dried marjoram Low-fat salad dressing, preferably balsamic dressing Salt and freshly ground black pepper Nutrition Information Per Serving Calories: 625 Cholesterol: 3 milligrams Fiber: 11 grams Sodium: 887 milligrams Total Fat: 18 grams Protein: 22 grams Saturated Fat: 3 grams Carbohydrates: 91 grams Nutrition Information is for 1 serving of Pasta with Mushroom Sauce, Arugula and Mesclun Salad, and 1 2-ounce slice of Seeded Semolina Bread. The meal derives 26% of its calories from fat.1/2 cup dry red wine that is called for in the recipe, simply replace it with 1/2 cup nonfat chicken broth. www.minutemeals.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peanut Butter 'N' Honey Oatmeal Cookies Recipe By :Quaker Oats Serving Size : 60 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup peanut butter 3/4 cup honey 3/4 cup sugar 2 egg whites or 1 egg 1/4 cup skim milk 3 tablespoons canola oil 2 teaspoons vanilla 3 cups oats (quick or old-fashioned) -- see tip 1 3/4 cups whole-wheat flour -- see tip 1 teaspoon baking soda 1 cup golden raisins 1/2 cup coarsely chopped dry roasted peanuts -- optional In a large bowl, beat peanut butter, honey and sugar with an electric mixer until creamy. Add egg whites, milk, oil and vanilla; mix well. Combine oats, flour and baking soda and add to the peanut butter mixture. Mix well. Stir in raisins and peanuts. Cover and chill at least 30 minutes. Heat oven to 375 degrees. Remove refrigerated dough and drop rounded tablespoonfuls onto ungreased cookie sheets. Bake 7 to 9 minutes or until light golden brown. Remove to a wire rack and cool completely. Store tightly covered at room temperature or wrap airtight and freeze. Makes about 5 dozen cookies. TIP: If using old-fashioned oats, add 2 tablespoons of flour. Nutrition information per cookie: 80 calories, 2.5 grams fat, 0 cholesterol, 35 milligrams sodium. Source: "Associated Press" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 26 Apr 2000" Yield: "5 dozen" - - - - - - - - - - - - - - - - - - - NOTES : Calories are about equal to other peanut butter cookies, but cholesterol and total fat are down and dietary fiber and protein are up. * Exported from MasterCook * Penne With Grilled Shrimp, Asparagus And Pine Nuts Recipe By :Sunday Dinner by Barbara Scott-Goodman and Mary Goodbody Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/8 cup extra-virgin olive oil 2 cloves garlic -- thinly sliced 1 tablespoon chopped fresh rosemary 2 tablespoons dry white wine 1 tablespoon balsamic vinegar Salt and freshly ground black pepper -- to taste 1 pound large shrimp -- peeled and deveined 1 pound fresh asparagus -- trimmed and cut -- into 1-inch pieces 1 pound penne pasta 2 tablespoons fresh lemon juice 3 tablespoons Parmesan cheese -- freshly grated, plus more for garnish 1/2 cup pine nuts -- toasted, *see note Lemon wedges -- for garnish 1. In a large glass or ceramic bowl, mix the olive oil, garlic, rosemary, wine, vinegar and salt and pepper and whisk. 2. Rinse the shrimp and pat them dry. Add them to the bowl and stir them gently with the marinade to coat. Cover and refrigerate for about 1 hour, stirring occasionally. 3. Preheat the broiler. 4. About 10 minutes before serving, bring a saucepan of boiling salted water to a boil and cook the asparagus for about 5 minutes until crisp-tender. Drain and set aside. 5. Remove the shrimp from the marinade, arrange on an aluminum foil-lined broiler tray and broil for about 6 minutes, turning the shrimp once during cooking, until pink. Set aside. 6. Meanwhile, bring a large pot of salted water to a boil and cook the pasta for about 8 minutes or until al dente. Drain and return to the pot. Add the lemon juice and 3 tablespoons of cheese and toss well. Add the shrimp, asparagus and pine nuts and toss again. Season to taste with salt and pepper. Serve in shallow pasta bowls, sprinkled with more cheese and garnished with lemon wedges. Note: To toast the pine nuts, spread them in a shallow pan and roast in a 350 degree F oven or toaster oven for 3 to 5 minutes until golden and fragrant. Immediately transfer to a plate to stop the cooking and cool. You may do this just before using, but because the broiler is being used to cook the shrimp, it may be more convenient to toast the pine nuts ahead of time. Description: "This is a light combination of penne, fresh asparagus, and grilled shrimp. Toss everything together just before serving and top with toasted pine nuts." Source: "http://italianfood.about.com/gi/dynamic/offsite.htm?site=http://starc efs.com/SundayDinner/Penne.html" S(Formatted by Whome40@aol.com Apr 2000): "" Copyright: "Copyright 1998" - - - - - - - - - - - - - - - - - - - NOTES : Pantry Suggestions: Penne with Grilled Shrimp, Asparagus and Pine Nuts-marinate some extra shrimp to thread on skewers, grill and serve as a first course or light meal. However, do not hold marinated shrimp in the refrigerator for more than 2 or 3 hours or they will turn soft and cottony. Use the same marinade later in the week with fresh shrimp. Kristin: The fat content/calorie count is slighty off (higher than reality) because MC assumes we're eating all that marinade, when in fact we are tossing most of it. * Exported from MasterCook * Picnic Pasta Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces pineapple chunks in juice 2 cups fresh broccoli florets 4 cups corkscrew pasta -- cooked 1 cup frozen peas 1 cup chopped celery 1/4 cup chopped scallions 1/2 cup red bell pepper, chopped 1/2 cup chopped parsley 1/2 lb salad greens -- washed thoroughly Dressing: 2 tbsps pineapple juice 1/2 tsp garlic powder 1 tbsp olive oil 1/3 cup white wine vinegar 2 tbsps Dijon mustard 1/2 tsp dried basil Drain the pineapple, reserving 2 tablespoons of juice for the dressing. Mix the dressing ingredients well. In a large bowl, combine all the salad ingredients and toss with the dressing. Garnish with parsley, and chill before serving. serves 6 as a main dish or 12 as a side dish Source: "http://www.aicr.org/picnic.htm" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poppy Seed Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat yogurt 1 tablespoon honey 1 tablespoon lemon juice 1 teaspoon poppy seeds n a container with a cover, combine all the ingredients and mix well. Store in the refrigerator. Makes 1 cup or 16 servings, with 12 calories and .1 fat gram per serving. Diabetic exchange: free From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Crust Recipe By :goodstuffs online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes -- cut into chunks. 1/2 cup chopped onion 1/2 teaspoon salt -- or more to taste 1 Tablespoon olive oil 1 Tablespoon Earth Balance natural margarine -- * (I specify Earth Balance because it is the only margarine that I know of that does not contain chemicals, trans-fats or hydrogenated oils; this is a vegan product. You can also use 2 tablespoons of either the olive oil or the margarine instead of using one of each.) To make: You will need a lightly oiled 9-10 inch pie plate. 1. Preheat the oven to 375 degrees. 2. Boil the potatoes until soft. 3. While the potatoes are cooking, saute the onions in water until soft. 4. Drain the potatoes (if you reserve the cooking water, you can use it for making bread dough or vegetable broth) and put them in a large bowl with the onions, salt and oil or margarine. Mash well, adding some of the cooking water for consistency, if necessary. 5. With about 1/2 to 3/4 of the mixture, create a crust and edge in the pie pan with your fingers and/or a spatula. If there is excess, put it back with the rest of the potatoes for a top crust, if there is too little, add more as necessary. 6. Cook the crust for about 45 minutes. About 30 minutes into the baking, brush or spray a light coat of canola or olive oil on the crust. 7. Add desired filling, spread remaining potatoes over the top and cook according to filling instructions. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : This is delicious and easy alternative if you don't have the time or the patience to make a pastry crust. * Exported from MasterCook * Powerbars Recipe By :Mary Zervos Eat-lf list Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Whole wheat flour 1 cup White flour 1/2 cup Wheat germ 2 tablespoons Nutritional Yeast 3/4 cup Walnuts -- chopped 2 cups Oatmeal 3/4 cup Brown sugar 1/2 cup Chocolate chips 1 teaspoon Baking soda 1/4 cup Yogurt 3/4 cup Peanut butter 1 cup Smuckers(r) Fat Free Caramel Topping In a large bowl combine first 9 ingredients (whole wheat flour through baking soda). In a small bowl combine the next 3 ingredients (yogurt through caramel topping). Add small bowl to large and mix (it takes about 10 minutes to mix). Spread in a 13x9-inch ungreased pan. Bake at 350 for 25 minutes. Cut into 24 pieces. Cal 200.1 Fat 6.4 Fiber 2.5 CFF 28.1% Formatted by Penchard@aol.com From Mary Zervos - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Himalayan Rice Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red himalayan rice 1 cup white corn niblets (kernels) 1/2 cup chopped red bell pepper 1 cup cubed yellow summer squash 1 cup cooked red kidney beans -- rinsed and drained DRESSING: 5 tablespoons rice wine vinegar 2 tablespoons extra virgin olive oil -- or more 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/2 teaspoon sugar 1/8 teaspoon cayenne salt and pepper -- to taste Combine all ingredients and chill until ready to serve. Source: "http://www.glutenfree.com/Himalayan.html" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 24 Apr 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Breakfast In A Cup Recipe By :Riviana Foods Inc. "Pyramid Plan Menu" Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked rice -- * see Notes 4 ounces lowfat cheddar cheese, low sodium OR 1 cup shredded Cheddar cheese -- divided 4 ounces diced green chilies -- drained 2 ounces diced pimientos -- drained 1/3 cup 1% milk 3 egg whites -- beaten 1/2 teaspoon ground cumin 1/2 teaspoon ground black pepper Vegetable cooking spray Notes: *Cook rice without butter or salt and allow to cool. Combine cooked rice, 1/2 cup cheese, chilies, pimientos, milk, egg whites, cumin, and pepper in large bowl. Evenly divide mixture into 12 muffin cups coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400F for 15 minutes or until set. Serves 12 Tip: Breakfast Cups may be stored in the freezer in a freezer bag or tightly sealed container. To reheat frozen Breakfast Cups, microwave each cup on HIGH for 1 minute. [PER SERVING: 104 calories; 2 g total fat; 1 g saturated fat ; 180 mg sodium; 5 mg cholesterol.] BREAKFAST * Breakfast In A Cup * Cantaloupe wedge * 2 Slices whole wheat toast * 2 Teaspoons tub, corn oil margarine * 1 Cup 1% milk Riviana Foods markets Mahatma, Carolina, River, WaterMaid Success and other brands. "Mahatma Rice" and Related link: http://www.usarice.com/domestic/recipes/ mc'd by "Kitpath" on May 11, 1998 and badams reported to TNT, Elf, MC-Rec lists 4/00. Brenda's notes: Made this several times, long ago (from a little 'rice' booklet I b ought at the market) and lost the recipe. Thanks to Pat Hanneman for replacing it. I made them last night. I don't know why I like these little cups of rice...but I do. Sometimes I add a little cilantro and a few bits of tomato. I wonder if children might be tempted to eat these...bet they would; little muffin shapes of tasty rice and diced veggies, with melted cheese on top. Toss a little salsa on top and serve with a side of pinto beans. Yum for lunch, dinner (or breakfast). - - - - - - - - - - - - - - - - - - - NOTES : I like these. Just rice with little bits of pimiento and green chilis...some cheese, cooked in muffin tin. See if the kids will eat em! I bet they do. :)) Enjoy. (Thanks Pat H. for getting me back my lost recipe! Pat posted this recipe to MC-Rec a while back as Breakfast in a Cup...I added the word Rice so I'd know what it really is. Yes, I know, the rice people named it Breakfast... I but I like em anytime.) * Exported from MasterCook * Rice Teriyaki Chicken Casserole With Artichoke Halves Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons olive oil 1/2 cup chopped yellow onion 3 large garlic cloves -- minced salt and black pepper 2 tablespoons Zinfandel (or other wine) 1 cup basmati rice medley -- see notes 2 cups defatted chicken broth -- low salt 1 tablespoon chopped fresh basil 1/8 teaspoon mixed herbs (dry) -- or to aroma 1/4 ounce Parmesan cheese -- (1/2-inch cube) 2 tablespoons pine nuts 1 teriyaki chicken fillet (thigh) OR 2 ounces - 2 oz thigh meat cooked w/ teriyaki glaze 12 0z artichokes Heat oil in heavy saucepan and saute onion and garlic with salt and pepper. Meanwhile, brown the pine nuts in a non-stick skillet. Slice the cheese into smaller pieces. Deglaze pan with the wine. Add the rice, broth and herbs. Bring to a boil and stir to blend. Add the cheese and nuts. Reduce heat and cook, covered, on lowest heat for 20 to 30 minutes or until creamy. While the rice cooks: microwave the chicken as directed on the package. Let stand for 2 minutes; chop. Add to the rice. Stir to combine. Artichoke: Trim the stem. Trim 1/2-inch off the top. Clip the thorns from the leaves. Cut in halve. Remove the choke. Dip in ice water and lemon juice. Wrap or place in a casserole. Microwave on high for 3 to 5 minutes or until tender. Let stand 1 minute. Serve the rice with chicken in a wide bowl with the artichoke halve on the side. Variation: Serve chicken on the side and add cooked drained artichoke hearts to the rice. Description: "Creamy rice dish with chicken to accompany an artichoke half." From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Steamed artichoke halves. NOTES : Basmati rice medley is a blend of basmati and wild rice with dried herbs and vegetables. (We use Trader Joe's.) wonderful! the rice was a mix, broth in a can, chicken precooked and frozen. fresh basil and fresh artichoke. * Exported from MasterCook * Roasted Asparagus And Potatoes Recipe By :Health Magazine April 2000 Serving Size : 4 Preparation Time :0:10 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 pound small red potatoes cooking spray 3/4 pound asparagus -- (2 cups sliced 1-inch pieces) 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons chopped fresh basil Preheat oven to 400F. In a large zip-top plastic bag, combine olive oil and potatoes; seal and shake to coat. Transfer potatoes from bag into a shallow roasting pan coated with cooking spray. Bake 40 minutes, stirring a few times after first 10 minutes of cooking. Add asparagus, salt, and pepper; toss well. Bake an additional 15 minutes or until vegetables are tender. Sprinkle with basil. Per serving: Calories 132 (26% from fat), Fat 4g, Fiber 4g S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 11 Apr 2000" T(Cooking): "1:00" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus Salad With Tangerine Dressing Recipe By :Bon Appetit April 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound asparagus -- trimmed 1 teaspoon olive oil (preferably extra-virgin) 2 large tangerines or small oranges 1/3 cup fresh tangerine juice or orange juice 2 teaspoons rice vinegar 1 1/2 teaspoons oriental sesame oil 1 1/2 teaspoons grated tangerine peel or orange peel 1 garlic clove -- pressed 3/4 teaspoon minced peeled fresh ginger 2 tablespoons finely chopped green onion tops 2 tablespoons finely chopped dry-roasted peanuts Preheat oven to 450F. Place asparagus in medium bowl. Pour enough cold water over asparagus to cover; let stand 15 minutes. Drain. Spread asparagus in 13 x 9 x 2-inch baking pan; drizzle with oil. Roast asparagus until crisp-tender, turning occasionally, about 10 minutes. Transfer asparagus to platter; cool. Using sharp knife, cut peel and white pith from tangerines. Cut between membranes to release segments. Arrange tangerine segments atop asparagus. Whisk tangerine juice, vinegar, sesame oil, peel, garlic and ginger in small bowl to blend. Season dressing to taste with salt and pepper. Drizzle over asparagus. Sprinkle with green onion tops and peanuts and serve. Serves 4. Description: "This lively Asian-style salad is terrific on its own or teamed with roast chicken, roast lamb or broiled shrimp." Source: "http://food.epicurious.com/run/recipe/view?id=101393" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: calories, 117; total fat, 5 g; saturated fat, 1 g; cholesterol, 0 . Debbie Diamond ( debwolf@venturalink.net ) from Ventura, CA on 06/14/99 This was great! I'll never steam asparagus again - there's nothing like roasting. I used tangerine sections and peel, but used fresh orange juice for the liquid. I also substituted chopped toasted pecans for the peanuts. A Cook from Anacortes, WA on 05/14/99 Everyone loved this one! The roasting imparts a lovely flavor and crisp texture to the asparagus. Only change I made was to use toasted sesame seeds since I was already using peanuts in another dish. A really elegant, simple salad. I made this and although it was very good I found the dressing to be a bit thin. Next time I'll double the amount of juice, but boil it down to reduce by half. Let cool then proceed with the dressing. * Exported from MasterCook * Roasted Beets Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- beets olive oil spray I love oven roasted beets. I do them the same way I roast asparagus and other vegetables. After peeling the beets, I quarter them or half them (depending on their size). I line a jelly-roll type pan with foil and spray with olive oil cooking spray. Put the beets on the pan and spray again. Sprinkle lightly with sea salt and roast them at 425 degrees until they can be pierced with a knife. Again, the cooking time depends on the size of the beets. I then remove them to a bowl and sometimes sprinkle them with a little olive oil and balsamic vinegar. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Red Pepper Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red bell peppers -- quartered and seeds and stems removed 1 large sweet onion -- peeled and cut into half-inch wedges 2 garlic cloves -- peeled and halved 1/2 tsp dried thyme 1 tbsp extra virgin olive oil 13 3/4 ounces fat-free chicken broth -- reduced sodium 15 1/2 ounces Italian plum tomatoes -- undrained 11 ounces canned corn kernels -- drained Freshly ground black pepper -- to taste 1/4 cup fresh cilantro leaves -- optional -- or coarsely chopped basil leaves Preheat oven to 400 degrees. Combine peppers, onion, garlic and olive in a large baking dish. Bake 35 to 40 minutes, stirring occasionally until vegetables are tender and lightly browned. Cool slightly. Add chicken broth mixture with tomatoes. Transfer to a large saucepan. Add corn and simmer until heated through. Add pepper to taste, ladle into bowls and, if desired, garnish with fresh cilantro or basil. Serves 4 Description: "This simple but elegant soup incorporates the fresh flavors of the Southwest. And red bell peppers - high in both beta-carotene and vitamin C - are a wonderfully nutritious vegetable." Source: "http://www.aicr.org/roasted.htm" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sante Thai Veggie Salad Recipe By :David Berkley Foods, Sacramento Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red bell peppers -- thinly julienned 2 yellow bell pepper -- thinly julienned -- (cut the following 5 items -- oriental style 1/4" cut on an angle) 1 head broccoli 2 large carrots 1 1/2 pounds fresh sugar snap peas 3/4 pound fresh shiitake mushrooms 1 15 oz can baby corn -- drained well ADDITIONS: 1 5 oz can sliced waterchestnuts -- drained well 1/4 pound fresh bean sprouts 1/2 bunch green onion -- thinly sliced 1/2 head napa cabbage -- chiffonade 1 recipe sante thai veggie salad dressing Toss the veggies with dressing. Allow to sit for 1/2 hour or more so the flavors meld. Serve cold or at room temperature. With the dressing: 387 cals, 17% cff, 8g fat, 8g fiber S(Archive): "http://www.californiaheartland.org" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sante Thai Veggie Salad Dressing Recipe By :David Berkley Foods, Sacramento Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PUREE: 3 ounces fresh ginger 3 ounces fresh garlic ADD TO PUREE: 1/4 cup mango chutney 1/4 cup sesame oil 1 1/2 cup sugar Blend: 2 tablespoons crushed red chilies -- or to taste 1/4 cup soy sauce 1 1/2 cup rice wine vinegar 1/4 cup water Puree the ginger and garlic together in a food processor or mill. Add chutney, oil and sugar to the puree. Gently blend in the remaining ingredients. S(Archive): "http://www.californiaheartland.org" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Asparagus With Ginger Sesame Sauce Recipe By :Cooking Light w/my adaptations Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Dry white wine 1 tablespoon Chopped parsley 1 tablespoon Chopped cilantro 2 tablespoons Low-sodium soy sauce 2 teaspoons Fresh ginger -- minced 1/2 teaspoon Sesame oil 2 cloves Garlic -- minced 1 dash Black pepper 3/4 pound Shrimp -- peeled and deveined 1 teaspoon Olive oil 2 cups Asparagus -- diagonally sliced 3/4 cup Shiitake mushrooms -- sliced 3/4 cup Button mushrooms -- sliced 1/4 cup Water 2 teaspoons Cornstarch 1 1/2 cups Cooked brown rice -- Basmati To prepare marinated shrimp, combine first 9 ingredients (wine through shrimp) in a bowl and refrigerate for 1 hour. Remove shrimp from marinade and reserve liquid. Heat oil in nonstick wok over med-high heat. Add asparagus and mushrooms, saute 5 mins. Add shrimp and cook for additional 3 mins or until shrimp are done. Combine reserved marinade, water and cornstarch. Add to skillet, bring to boil and cook for 1 minute, stirring constantly. Serve over rice. Cal 520 Fat 8.1 Fiber 5.5 CFF 14.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner last night. The original recipe came from Cooking Light, but of course, I changed it around. It was very good. * Exported from MasterCook * Shrimp Asparagus Stir Fry Recipe By :Kaiser Permanente Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound medium -- frozen and shelled cooked shrimp, defrosted and drained 1 1/2 pounds asparagus -- washed, trimmed, and cut into 2-inch pieces 1 teaspoon chopped garlic 1 tablespoon hoisin sauce 1/2 teaspoon sesame oil 1 tablespoon cornstarch -- dissolved in 1 tablespoon cold water 1/2 cup low sodium chicken broth 1/2 bunch fresh cilantro -- chopped (optional) black pepper -- to taste 4 cups cooked couscous or brown rice -- prepared according to directions on package, omitting salt and butter or margarine Lightly coat a nonstick skillet or wok with cooking spray and saute garlic on medium-high until fragrant. Add shrimp, asparagus, and black pepper, sauteing for 2-3 minutes or until asparagus is cooked but still crunchy, and shrimp turn pink. Remove from skillet, keep warm, and put hoisin, cornstarch, and stock into pan. Cook on medium high until thickened, about 1 minute. Return shrimp and asparagus to pan, add sesame oil, and reheat, stirring well. Garnish with cilantro, if desired. Serve over couscous or brown rice. Nutritional information per serving (according to author) Calories: 396; Fat: 4 grams;Carbohydrates: 53 grams;Fiber: 1 gram; Sodium: 277 milligrams; Cholesterol: 196 milligrams S(Collection of): "http://www.kaiserpermanente.org/toyourhealth/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Take advantage of the freshest spring asparagus for this colorful and quick dish. Shrimp, although they are high in cholesterol, are low in fat and calories. --- I enjoyed this very much. I halved the ingredients to serve one since I was on my own for dinner this evening (hence the decision to make this recipe - my husband doesn't like shrimp or asparagus.) [Bill and Melissa Firman ] * Exported from MasterCook * Shrimp With Rice Sticks And Kale Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces Rice sticks 1/2 pound Shrimp 2 teaspoons Peanut oil -- divided 2 Green onions -- diagonally sliced 1/4 teaspoon Salt 1 tablespoon Dry sherry 1 teaspoon Ginger -- minced 2 cloves Garlic -- minced 2 cups Kale -- shredded 2 tablespoons soy sauce, low sodium 1/2 cup Nonfat chicken broth Soak the rice sticks in cold water for about 15 mins, until they are soft and separate from their tight wad. Drop in boiling water and cook for about 5-6 mins. Drain and set aside. Heat a wok over medium high heat until hot, add 1 tsp oil and toss in shrimp. Stir fry for 30 seconds and add green onion, salt and sherry. Pour into a small bowl and set aside. Wipe out wok and reheat. Add remaining 1 tsp of oil. Add kale and stir fry until wilted. Add garlic, ginger and soy sauce. Add chicken broth as necessary to keep from burning. While kale is cooking, heat a large, nonstick skillet and spray with Pam. Add rice sticks and fry like a pancake until crispy, turn over and continue to cook on the other side. Add shrimp mixture to kale and toss well to heat. Cut rice stick pancake into 2 halves and put on plate. Top with shrimp/kale mixture. Serve immediately. Cal 447 Fat 7.1 Fiber 4.9 CFF 14.3% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Hamburger Stroganoff Recipe By :JoAnna Lund Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces ground 90% lean turkey or beef 1/2 cup chopped onion 1 10 3/4 oz ca Campbell's Healthy Request Cream of Mushroom Soup 1/2 cup canned sliced mushrooms -- drained -- (2.5 ounce jar) 1/4 teaspoon black pepper 2 cups cooked noodles 1/4 cup Land O Lakes fat-free sour cream 1/2 teaspoon diced parsley In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add mushroom soup, mushrooms, black pepper and noodles. Mix well to combine. Simmer 10 minutes. Remove from heat. Stir in sour cream and parsley. Serve at once. Serves 4 (1 full cup) Each serving equals: HE: 1 1/2 Pr, 1 Br, 1/2 Ve, 1/2 Sl, 16 OC 249 Calories, 7 gm Fa, 16 gm Pr, 30 gm Ca, 516 mg So, 2 gm Fi Diabetic: 1 1/2 Mt, 2 St This is from the Best of 1996 Newsletters Cookbooklet. Source: "Best of 1996 Newsletters Cookbooklet" Yield: "4 cups" From JaneStarr@home.com in CT using MC-Tagit - - - - - - - - - - - - - - - - - - - NOTES : JaneStarr's Freezer Notes: I would cook up several pounds of 90% lean ground beef, rinse, drain and store in 2 cup portions in the freezer (in Freezer Zip-lock bags) to use as "meal starters". Each 2 cup portion is approximately equal to 1 lb. of raw 90% lean ground beef. I usually pre- cook the meat with onions and/or garlic. You can also cook the meat and onions/garlic by simmering gently (covered by water) until the meat looks cooked. This removes more than 1/2 of the fat, if you rinse and drain it in a colander. * Exported from MasterCook * Sour Cream Coffeecake Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Streusel: 1/4 cup granulated sugar 1/4 cup coarsely chopped walnuts 1 teaspoon ground cinnamon Cake: 2 cups granulated sugar 10 tablespoons butter -- softened 1/2 cup block-style fat-free cream cheese -- (4 ounces) 2 large egg whites 1 large egg 2 cups all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 cup fat-free sour cream 1/2 teaspoon vanilla extract Cooking spray 1 teaspoon powdered sugar 1. Preheat oven to 350 degrees. 2. To prepare streusel, combine first 3 ingredients in a small bowl; set aside. 3. To prepare cake, beat 2 cups sugar, butter, and cream cheese at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites and egg, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients (flour through salt), stirring well with a whisk. Add flour mixture to sugar mixture alternately with sour cream, beginning and ending with flour mixture. Stir in vanilla. 4. Spoon half of batter into bottom of a 12-cup Bundt pan coated with cooking spray; sprinkle with streusel. Spoon remaining batter over streusel; spread evenly. Bake at 350 degrees for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack. Sprinkle with powdered sugar. Yield 16 servings (serving size: 1 slice). Note: We also tested this cake substituting 1 cup light butter (such as Land O Lakes) for 10 tablespoons regular butter. Because the total fat was slightly lower using light butter, we discovered we could increase the walnuts from 1/4 cup to 1/2 cup and still have about the same amount of calories and fat. NUTRITIONAL INFORMATION: CALORIES 265 (30% from fat); FAT 8.8g (sat 4.7g, mono 2.5g, poly 1.1g); PROTEIN 5g; CARB 41.9g; FIBER 0.6g; CHOL 34mg; IRON 0.9mg; SODIUM 228mg; CALC 38mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwest Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces kidney beans, canned -- or Pintos, drained and rinsed 1 cup frozen corn -- thawed 1 cup red bell pepper -- chopped 1 cup tomato -- chopped 1 medium red onion -- chopped 1 jalapeno pepper -- finely chopped 4 Tbsp cider vinegar 1 Tbsp vegetable oil 1 1/2 tsp chili powder 1/8 tsp sugar 1 Dash salt -- (optional) Combine all the vegetables in a medium bowl. In a small bowl, whisk together the vinegar, oil, chili powder, sugar and salt (if using it). Pour over the vegetable mixture. Cover and chill for at least a half hour so the flavors will blend. Can be refrigerated for 1-2 days ahead if desired. Stir before serving. Description: "Here's a fun way to add some legumes and a spicy, southwestern taste to tonight's menu. This takes no time at all to fix, but make it a little ahead so that the flavors have time to blend." Source: "http://www.aicr.org/r6.htm" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Spinach Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces fresh spinach -- washed thoroughly, stemmed and torn in pieces 2 cups strawberries -- halved or sliced 2 kiwi fruit -- peeled and sliced 2 tbsps wine vinegar 5 tbsps part-skim ricotta cheese 1 tbsp plain nonfat yogurt 1/2 tsp dried herb of your choice basil or tarragon -- or use two tsp fresh herbs 1 Dash pepper Prepare the spinach, strawberries and kiwifruit in a large salad bowl or individual salad bowls. Combine the remaining ingredients in a blender or food processor; puree until smooth without a trace of graininess, and serve with the salad. Source: "http://www.aicr.org/spinach1.htm" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir-fried Sugar Snap Peas With Ginger And Black Beans Recipe By :A Taste of Hawaii, Jean-Marie Josselin Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons peanut oil 1 teaspoon minced fresh ginger 1 teaspoon minced garlic 2 cups sugar snap peas 2 teaspoons chopped fermented black beans 1 teaspoon fish sauce 3 basil leaves -- shredded Heat a wok, then add the peanut oil along with the ginger and garlic and fry until lightly golden. Add the sugar snap peas and stir-fry for a few seconds only, so they remain crispy. Add the black beans, fish sauce, and basil. Stir well and serve immediately. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Hand-blender Smoothie Recipe By : Serving Size : 1 Preparation Time :0:05 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sliced strawberries 1/2 cup skim milk -- or any kind 2 teaspoons Equal Spoonful Sweetener -- or sugar, to taste 1/2 sliced banana -- frozen, optional Put sliced berries in a tall glass. Add milk. Add sugar substitute (or sugar) to taste. I used 1 packet of Equal. Blend in glass with "immersion" hand blender (or in blender on med- high speed) until smooth. Serve immediately with a straw. Counts as 1 fruit serving and 1/2 a skim milk (17% RDA calc.) serving for only 1 WW point! 93 cals, 1 g. fat, 4 g. fiber= 1 WW pt. For an additional WW point, add 1/2 of a sliced, frozen banana to the mix. Allow to sit at room temp for about 10 minutes to soften slightly before blending. 147 cals, 1g. fat, 5 g. fiber= 2 WW pts Description: "An easy way to get in a fruit serving along with some calcium." Source: "JaneStarr@home.com in CT" S(ELF List): "" Start to Finish Time: "0:05" - - - - - - - - - - - - - - - - - - - NOTES : Fast, easy way to make a smoothie. This was really tasty and easy to clean up. Here's something that I made up for myself this afternoon. It was really yummy and a nutritional and WW point "bargain" to boot! * Exported from MasterCook * Strawberry Sauce #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 1 teaspoon cornstarch 1/2 cup orange juice -- or pineapple juice 1 teaspoon butter 1 cup sliced strawberries Combine sugar and cornstarch in 1 quart sauce pan. Stir in orange or pineapple juice. Cook mixture over medium heat, stirring constantly, until thickened. Boil 2 minutes longer. Stir in butter. Remove from heat. Stir in strawberries. Yields: about 1 cup S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sunday Baked Ziti And Meatball Casserole Recipe By :Good Housekeeping Online Serving Size : 8 Preparation Time :0:30 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces ziti -- or penne pasta 4 cups Big-Batch Tomato Sauce 1 large egg 15 ounces part-skim ricotta cheese 2 tablespoons grated parmesan cheese 1 tablespoon chopped fresh parsley 1/2 teaspoon salt 1/4 teaspoon coarsely ground black pepper 8 Lean Meatballs -- thawed and sliced 4 ounces shredded part-skim mozzarella cheese -- (1 cup) 1. In saucepot, prepare pasta as label directs in boiling salted water, drain. Return pasta to saucepot. 2. Meanwhile, in 3-quart saucepan, heat tomato sauce, covered, until hot over medium-low heat. (If tomato sauce is frozen, add 2 tablespoons water to saucepan to prevent scorching.) Add 3 cups sauce to pasta in saucepot, toss well. Reserve remaining 1 cup sauce. 3. In medium bowl, stir together egg, ricotta cheese, Parmesan cheese, parsley, salt, and pepper. 4. Preheat oven to 400 degrees F. Into 3 1/2- to 4-quart shallow casserole or 13" by 9" glass baking dish, spoon half the pasta mixture, top with all the sliced meatballs. Drop ricotta-cheese mixture by spoonfuls evenly over meatball layer. Spoon remaining pasta mixture over ricotta-cheese layer, then spoon remaining 1 cup sauce over pasta. Sprinkle with shredded mozzarella cheese. 5. Bake, uncovered, 25 minutes or until very hot and cheese browns slightly. Each serving: About 470 calories, 29 g protein, 55 g carbohydrate, 13 g total fat (5 g saturated), 79 mg cholesterol, 1040 mg sodium. Per MC5: 5 g. fiber = 10 WW pts Source: "http://dynamic.homearts.com/cgi-bin/food/gx.cgi/AppLogic+rfViewSystem ecipe?id=0197lfrb.htm&source=gh" S(Freezer-Friendly@onelist): ""Jane" on 3/17/00" Copyright: "(c) 1996 The Hearst Corporation; all rights reserved" Start to Finish Time: "0:55" From JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : Thaw the sauce and meatballs if frozen; then cook the pasta and assemble the casserole. * Exported from MasterCook * Sweet And Sour Eggplant With Crostini Recipe By :Pizzeria Evan Kleiman Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant -- unpeeled, 1/2" dice salt 2 zucchini -- cut in 1/2" dice 1 small Spanish onion -- cut into 1/2" dice 1 celery heart -- trimmed and cut crosswise into slices 1/2 inch thick 1 cup Tomato-Basil sauce 1 cup small green olives -- pitted 2 cloves garlic -- minced 2 tablespoons capers -- rinsed and drained 1/4 cup sugar -- (1/4 to 1/2) 1/4 cup red wine vinegar -- (1/4 to 1/2) Salt and freshly ground pepper Crostini 1 small slender baguette -- cut on the diagonal into slices 1/4 inch -- (6 mm) thick Kristin Notes: Nutritional Analysis reflects these changes: Instead of American Eggplant and all that oil use Japanese or Chinese eggplants (the long slender ones). Dice (no need to salt, etc), place on a baking sheet lined with foil and sprayed with Pam. Spray the eggplant with Pam and roast in a 450 - 500 oven until cooked. For the Tomato-Basil sauce use tomato sauce with some fresh basil added. Saute everything in a nonstick pan using Pam. Do not use olive oil. For the crostini use a baguette that has been sliced, sprayed with olive oil Pam and toasted in the oven. The amount of celery heart was not specified. I'd probably dice up a couple stalks. In a colander, toss the diced eggplant with a generous amount of salt. Place the colander in a sink or over another bowl and let drain for 1 hour. Rinse the eggplant with cold running water to remove the salt and bitter juices, then pat dry with paper towels or roll up in a kitchen towel. In a small frying pan over medium-high heat, pour in olive oil to a depth of 1/2 inch (12 mm). When hot but not smoking, add the eggplant in several batches; do not crowd the pan. Fry, stirring occasionally, until tender and golden brown, 6-8 minutes. Using a slotted spoon, transfer the eggplant to a double thickness of paper towels to drain. Fry the zucchini in the same pan in the same manner, adding more oil as needed to measure 1/2 inch (12 mm) deep; transfer the zucchini to paper towels to drain. In a nonaluminum bowl, combine the eggplant and zucchini and set aside. In a frying pan over medium heat, warm the 2 tablespoons olive oil. Add the onion and celery and saute until tender, 5-7 minutes. Add the tomato-basil sauce, olives, garlic and capers and cook, stirring occasionally, until the sauce thickens slightly, 5-8 minutes. Stir in 1/4 cup (2 oz/60 g) sugar and 1/4 cup (2 fl oz/60 ml) vinegar and simmer, stirring constantly, until the sugar dissolves completely. Stir in salt and pepper to taste. Taste and add more sugar and vinegar as necessary to achieve a good sweet-sour balance. Add the sauce mixture to the eggplant and zucchini and toss together gently. Cover and refrigerate for at least 12 hours or for up to 3 days before serving. When ready to serve, bring the eggplant mixture to room temperature. To make the crostini, preheat an oven to 400F (200C). Place the baguette slices in a large bowl and drizzle with a bit of olive oil. Toss the slices until the oil is evenly distributed (they should be slightly moistened, not coated). Lay the slices in a single layer on a large baking sheet. Bake, turning once, until lightly golden and crisp, 5-7 minutes. Watch carefully, as they burn easily. Spoon the eggplant mixture onto individual plates or a platter and surround with the warm crostini. Serves 10-12 Source: "http://www.cooking.com/recipes/rerecite_print.asp?No=86&Image=False" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : This is the queen of the Italian tradition of agrodolce, or sweet-and-sour dishes. Commonly served as an antipasto, the savory combination of eggplant, zucchini and red onion with the mild, pale yellow innermost stalks of a celery bunch is set off by the piquant flavors of capers and green olives. This variation is served as an appetizer. I'd be tempted to serve it as a side dish. * Exported from MasterCook * Tahini Lemon Thyme Buttermilk Bisquicks Recipe By :Hanneman 15-Apr-00 Serving Size : 2 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup reduced fat Bisquick(r) 1/8 teaspoon baking powder -- (optional) 1 teaspoon tahini -- at room temperature 1/3 cup lowfat buttermilk 1/4 teaspoon Key West Spice Blend -- see notes Additions: 3 tablespoons cold water -- at most Heat the oven to 450 degrees F. Combine the first five ingredients until blended; add enough cold water to form a stiff, moist, dough. Shape dough into a square with round corners. Divide the dough into fourths. Place dough pieces on a sprayed pan. Bake 8 minutes or until slightly golden. Description: "Quick to make herbal accompaniment for soup or salad: the tahini is very subtle." S(Email from): "kitpath@earthlink.net" Yield: "4 pieces" - - - - - - - - - - - - - - - - - - - NOTES : How to make ordinary biscuits extraordinary? Use a seed butter for the oil and add some spice. Use any of the new Spice Blends from McCormick. We used Key West, a blend of salt, sugar, lemon peel, basil, thyme, celery seed, parsley, garlic, onion. Boosting the baking powder of the lowfat Bisquick product is optional: we prefer the results. To learn more about the spice blend see: (http://www.mccormick.com/retail.nsf/Product+Pages/McCormick+Spice+Blends?OpenDocument) Here's another Bisquick idea that works! The tahini isn't distinctive. Once you know it's in there, then you detect it!-) * Exported from MasterCook * Tax Day Menu Recipe By :cookinglight.com/food/article_recipe.asp?rID=509Clueless Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Ham-and-Swiss-Loaded Potatoes (April 2000) To drink: You might be able to afford only water--but, hey, it's good for you. Ham-and-Swiss-Loaded Potatoes http://cookinglight.com/food/article_recipe.asp?rID=509Clueless From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Well, Saturday is the day many Americans annually look to with fear and trepidation: Tax Day. We certainly hope you all meet the deadline--and if you did and Uncle Sam is getting even more of your money, you might need some consolation. Take heart; we're here to help you in your time of need. Because your new budget might only allow for sardines and ramen noodles, we thought we'd give you another inexpensive option. Although you're no longer loaded, your food can be! Here's a loaded baked potato (potatoes are cheap and filling!) that will help you get through these rough times. * Exported from MasterCook * Thai Rice Salad With Peanut Dressing Recipe By :Uncle Ben's Rice --Modified by Jane Paquet Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Rice Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pints water 1 cup brown rice -- or *converted rice salt -- *optional, 1tsp 1/3 cup peanut butter, chunky 1/4 cup white wine vinegar 3 tablespoons nonfat chicken broth 2 tablespoons soy sauce, low sodium -- *recipe had regular 1 tablespoon sugar 1 teaspoon ginger -- fresh grated 2 garlic cloves -- minced 1 dash cayenne pepper 1 cucumber -- thinly sliced,small 8 ounces skinless boneless chicken breast -- cooked and diced 1/4 cup Onion -- finely chopped 1.Cook rice according to package directions. If using converted rice, bring water to a boil in a medium saucepan. Stir in rice and salt. Cover tightly and simmer 20 minutes. Remove from heat. Let stand covered until all water is absorbed, about 5 minutes. Transfer to large bowl and cool to room temperature. (*I sometimes use one bag of Success Brown Rice, no salt and light soy sauce-- to reduce sodium and boost fiber) 2. Using a wire whisk, combine peanut butter, vinegar, broth, soy sauce, sugar, ginger, garlic, and cayenne in a small bowl. Halve cucumber slices. Add cucumber to rice along with peanut dressing, chicken and onion; mix well. Cover and chill. Just before serving, stir in spinach. To make ahead: When mixing ingredients together, reserve 1/2 of dressing and spinach. Right before serving, stir in reserved dressing and spinach strips. If salad appears dry, sprinkle in a small amount of warm water. If you substitute nonfat chicken broth for the oil you'll come in at 30%CFF. I haven't tried that but I'd bet it will work fine. The peanut butter has plenty of oil. The broth (previously oil) just acts to thin the consistency. If you specify 8 oz of boneless skinless chicken breast the CFF drops to 28%. I'd probably add more veggies too. Grated raw carrots come to mind. That won't drop the fat percentage much because veggies are so low cal. But it would add phytochemicals and other stuff that is good for us. This sounds really good.[WhoMe40@aol.com] From Jane Starr - - - - - - - - - - - - - - - - - - - NOTES : Good picnic food. Can be served cold or at room temp. Here's my suggestion to help redo the Thai peanut sauce dish - the nut flavor goes a long way, I'd just use one or two tablespoons of peanut butter, and also a tablespoon of tahini - and trust me on this - add about 2 or 3 tablespoons of fish sauce. I don't see why the oil would be necessary, although the sauce will thicken if you don't mix it in quickly, so maybe the oil keeps it thinner. When I make cold sesame noodles, the fish sauce is the secret ingredient. You might want to use less soy or it would be very salty. [EKleintemp@aol.com] I agree with you on the fish sauce. It lends a very distinctive taste to Thai food and I love it. And it will add a saltiness to the dish, so you're right, use less soy. I'll run it through MasterCook using Nam Pla, if it's in there, or I might have a bottle in the fridge. [Penchard@aol.com] * Exported from MasterCook * Thai Seasoning Recipe By :Cooking Light, Sept 1994, page 120 Serving Size : 12 Preparation Time :0:21 Categories : Condiments & Seasoning Eat-LF Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon garlic powder 1 tablespoon ground ginger 1 tablespoon sugar 1/2 tablespoon ground red pepper For hotter flavor, substitute 1 teaspoon fresh ginger root, crushed, then store in the refrigerator. This recipe is featured with BANGKOK PORK on page 120. Store tightly sealed; shake well before each use. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : McCormick sells a 5-spice plus blend as "Thai Seasoning:" chili pepper, ginger, coriander, red pepper, cumin, cinnamon, star anise, salt, garlic, lemon peel, shallots, corn starch. * Exported from MasterCook * Three Cheese Pizza Bianca Recipe By :http://cookinglight.com/special/hlcc.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- All-purpose Pizza Dough -- see recipe 2 teaspoons olive oil 3 garlic cloves -- minced Cooking spray 3/4 cup fat-free ricotta cheese 3/4 cup finely shredded Gruyare cheese -- (3 ounces) 2 tablespoons grated fresh Parmesan cheese -- (1/2 ounce) 2 teaspoons yellow cornmeal 1. Roll the prepared dough into a 15-inch circle on a floured surface. Place the dough on a 15-inch round pizza pan sprinkled with cornmeal. Cover the dough, and let rise in a warm place 20 minutes or until puffy. 2. Preheat oven to 450. 3. Combine oil and garlic in a small bowl. Cover and microwave at medium-high (70% power) for 1 minute or until bubbly. Cool 10 minutes. 4. Lightly coat dough with cooking spray. Combine garlic mixture and ricotta. Spread the ricotta mixture over dough, leaving a 1-inch border. Sprinkle with Gruyare and Parmesan. Bake at 450 for 15 minutes or until golden. Yield: 4 servings (serving size: 2 slices). CALORIES 541 (19% from fat); FAT 11.5g (sat 5.1g, mono 4.3g, poly 1.2g); PROTEIN 25.6g; CARB 83.5g; FIBER 3.3g; CHOL 31mg; IRON 5.1mg; SODIUM 449mg; CALC 356mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu With Cilantro Sauce Recipe By :Dr. Andrew Weil Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat firm tofu 1 tablespoon salt SAUCE: 1 teaspoon canola oil -- (orig was 1 tbsp) 1 tablespoon fresh ginger root -- finely chopped 1/2 cup fresh cilantro -- chopped 1 tablespoon natural soy sauce 1 teaspoon light brown sugar --- Serve with: 2 cups cooked rice 1. Cut the tofu into 4 thick slices. Place slices in a pot containing 3 cups cold water and the salt. Soak for 30 minutes, then slowly bring it almost to a boil, and cook without boiling for 5 minutes. 2. While tofu is heating, prepare the sauce. Heat the canola oil in a skillet and add the ginger. Stir-fry for 1 minute, then add the cilantro, soy sauce, and sugar. Cook for 1 minutes over high heat. 3. Remove tofu from heat, drain, carefully transfer to a warm serving dish, and spoon sauce over it. Can this recipe be saved? There are several things I'd do. First, let's assume this serves 4 (4 oz tofu per person). Serve the tofu with 1/2 cup cooked rice per person, and the %CFF plummet to only 21% form 55%. But the tofu that MC knows is high in fat -- 39 grams per pound. If you use a lower fat tofu, the amount of fat in the recipe can change dramatically. If you use the MC entry of "1% tofu", which is 5 grams fat per pound of tofu, the amount of fat per serving drops to 5 gms. However, because it is a low-calorie dish (only 85 cal per serving with the lowfat tofu), the %CFF is still high (48%). That's primarily due to the tbsp of canola oil. To reduce it further, use nonfat broth or wine as the base for the sauce, and not the oil. Or use only a portion of the oil and make up the difference with another liquid. Personally, I'd probably use 1 tsp oil, lowfat tofu, some nonfat broth or dry sherry, and serve it with rice. This results in a dish with a total of 13%CFF. Thanks for the recipe, it looks good! I especially like the idea of slow boiling the tofu. From "Ellen C." From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : "Serve this to anyone still unsure about tofu. They'll be pleasantly surprised by this dish, and you will absolutely delight the bean curd fanatics in your life. Enjoy!"