* Exported from MasterCook * Coleslaw #5 Recipe By :THE BRAND NAME FAT-FIGHTER'S COOKBOO Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bag coleslaw mix -- (or 2 bags broccoli slaw) 1 cup matchstick carrots 1 med red bell pepper -- cut into strips -- (opt.) --- DRESSING: 3/4 cup. Hellman's low-fat mayo -- (I use a combination of -- low-fat and fat free) 3 tablespoons white vinegar -- (apple cider vinegar is also good) 2 tablespoons sugar 1 tablespoons dijon mustard 1/4 Tsp celery seeds 1/8 tsp white pepper In a small bowl mix dressing ingredients. In a larger bowl, mix the cabbage, carrots and bell pepper. Toss with dressing. Chill for at least 2 hours. Nutritional info per 2/3 c. serving 56 cal. 1.4 g fat .8 g protein 0 cholesterol 1.2 g fiber 199 mg sodium. Weight Watchers Points:1 >From: Andrea Garrett - - - - - - - - - - - - - - - - - - - NOTES : And here's my favorite recipe for low-fat cole slaw * Exported from MasterCook * Coleslaw, Healthy Recipe By :Cooking Without Fat by George Mateljan Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup plain nonfat yogurt -- or yogurt cheese 1 tablespoon apple cider vinegar 2 tablespoons honey 2 cups coarsely chopped cabbage 1/2 cup shredded carrots 1/4 cup chopped green peppers 1/4 cup finely chopped celery 1. Combine yogurt, vinegar, and honey in bowl large enough to hold coleslaw. Stir until smooth and well blended. 2. Add vegetables and mix well. 3. Cover and chill for 15 minutes or longer before serving. Notes: prep time: 10 minutes; Chilling tine: 15 minutes kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Colorful Kale, Basic No-fat, No-fuss Recipe By :Greens Glorious Greens! Albi and Walthers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound kale 2 cups water 3 carrots 1 1/2 cups corn kernels -- preferably cut from cobs salt -- to taste 1. Wash kale and strip leaves from stalk (tear or use paring knife). Discard stalks and chop leaves into bite-sized pieces. One-quarter pound will yield about 2 cups chopped. 2. Bring water to a boil in a large skillet (not a deep pot) that has a tight fitting lid. 3. Meanwhile, peel carrots and quarter lengthwise. Cut the quarters into 1/2-inch pieces. Place the carrots and corn kernels, if uncooked, in the boiling water, reduce heat, cover skillet, and simmer for 5 minutes. 4. Add the chopped kale (and corn if precooked) to the skillet. Cover and cook for 4 minutes. Water should be bubbling rather vigorously but not boiling over. 5. Sprinkle on salt to taste, stir to combine, and remove to a serving dish with a slotted spoon. Serve hot. Serve with the broth from the skillet. Good as side dish or as a topping for rice or pasta. EACH 101 cals, 1g fat (7% cff) REVIEW - According to the authors, Johnna Albi's children liked this dish. Cooking the carrots and corn sweetens the water for the kale. >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder, Easy Recipe By :THE AMERICAN VEGETARIAN COOKBOOK by Marily Diamond Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Diced White Onion 1 1/2 Cups Diced Celery 1/2 Cup Diced Carrot 4 Cups Peeled, Cubed Potatoes (1/2" Cubes Or Smaller) 1/4 Tsp Ground Sage -- Or Poultry Seasoning 2 Tbsp Nonfat Veg Chicken Broth, Low Sod -- Note 1 3 Cups Frozen Corn Kernels Note 1: Original posting person used Frontier brand chicken flavored broth powder/meatless...0g fat Put vegetables (except corn) and sage into large pot. Add water to cover and simmer over low heat until veggies are soft. Add powdered broth and simmer and stir a bit longer. Remove one third of the soup with lots of vegetable in it and set aside. Whirl the rest in a blender or food processor until smooth. Stir the reserved veggies back in, plus the corn. Return soup to simmer and continue to cook over low heat stirring frequently another 15 minutes. Serves 8 Jeff liked this more then I did...although it was good. I did add salt to it. Entered into MasterCook and tested for you by Reggie & Jeff Dwork This recipe is from THE AMERICAN VEGETARIAN COOKBOOK by Marily Diamond. She uses a Tablespoon of oil in the original recipe. >From: afisher@osh.earthreach.com (Albert Lee Fisher) FatFree Mailing List >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : It was very cold and rainy here last nite so I decided to make a soup for dinner. This was good ... Jeff liked it more then I did ... he will get some of the leftovers tonite!! Cal 89.9 Total Fat 0.6g Sat Fat 0.1g Carb 20.8g Fib 3g Pro 3.3g Sod 175mg CFF 5.1% * Exported from MasterCook * Cream Of Broccoli Soup #3 (Master Recipe) Recipe By :Reader's Digest Healthy Cooking / adapted Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound broccoli 1 tablespoon olive oil 3 leeks -- or one onion -- trimmed and sliced 2 cloves garlic -- finely chopped 1/2 cup water 1 pound all-purpose potatoes -- peeled and diced 6 cups lowfat chicken broth -- low salt 1/3 cup nonfat dry milk -- mixed with 7/8 cup water 1/8 teaspoon salt 1/8 teaspoon pepper Step 1: Cut the broccoli florets from the stems. Using a vegetable peeler, peel the broccoli stems, then slice them. Step 2: In a 4-quart saucepan, heat oil over moderate heat. Saute leeks and garlic until softened. Add the water and cook about 5 minutes, until soft. Step 3: Add broccoli stems to the saucepan with potatoes, stock, and milk. Simmer, partially covered, about 8 minutes, until broccoli and potatoes are tender. Step 4: Stir in the broccoli florets and simmer the soup about 5 minutes longer, until the florets are very tender. Step 5: Remove from the heat. With a skimmer or slotted spoon, transfer the vegetables to a blender or food processor. Puree until very smooth. Step 6: Return the puree to the liquid in the saucepan. Return the pan to the heat until the soup is warmed through. Season with the salt and pepper. Source: the How-To Book of Healthy Cooking: Good Food That's Good for You. Reader's Digest Staff. (Jan 1996) ISBN#: 0895777894 Hardcover. Notes: Introduction: Thicken the soup with pureed potato instead of cream. Substitute thin-skinned new potatoes with no green patches and leave them unpeeled to retain more of the nutrients. Makes 10 cups. Preparation time: 25 minutes. Cooking time: 30 minutes. *PER SERVING (cup): Calories 87; Total Fat 2g (13% cff) - est by MasterCook KitpatH tested Dec 1997; posted 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Enhance the soup by adding pureed leftover vegetables. The RD Healthy cooking book was one of the first -- if not THE first -- book we bought to change our eating habits. And this is one of the first recipes -- we found it okay but a bit bland and coarse. Since then, we add pureed chunks of roasted squash or sweet potato to up the flavor and texture. Another trick is to use less oil and brown the onions quickly -- for flavor -- then add liquid to soften them. fruit or vegetable juice, broth, wine, flavored vinegars.... * Exported from MasterCook * Cream Of Rice/wheat As Fat Replacers Recipe By : PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** We can replace some of the cheese/egg with cream of rice or cream of wheat. My uncle was the first to tell me about this. he made a mean stroganoff gravy with cream of rice instead of a flour-butter roux. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Dilled Spinach Soup Recipe By :Remedy Magazine, April '99, Nature's Superfood, Soy! Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 cups leeks -- thinly sliced -- light green parts -- -- well rinsed/drained 3 cups vegetable stock 1 1/2 pounds spinach leaves -- well washed -- coarsely chopped 1 cup loosely packed fresh dill -- stems removed 3/4 teaspoon salt 1 cup soy milk ground cayenne pepper -- OR sweet paprika -- for garnish Heat the oil in a large heavy soup pot over Medium-High heat. Saute leeks for 2 minutes, stirring frequently. Add stock and bring to a boil. Add spinach, dill and salt. Cover, reduce heat and cook until spinach is very soft, about 4 minutes. Pour into a blender in two or three batches and process until very smooth. Return to pot and bring to gently boil. Reduce heat to very Low, stir in soy milk and heat through but do not boil. Serve immediately, topped with a swirl of cayenne or paprika. Makes 4 servings. Per serving: 275 calories, 1.5 g soy protein and 7.5 mg isoflavones Remedy Magazine, April '99, Nature's Superfood, Soy! >From The New Soy Cookbook by Lorna Sass >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This recipe received rave reviews from several Remedy staffers who tried it. * Exported from MasterCook * Creamy Fruit Mold Recipe By :Light Cooking (1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg. sugar-free lime flavored gelatin -- (0.3 oz.) 1 Cup boiling water 1 Cup light evaporated skim milk 2 Cups diced fresh fruit -- * * (suggested:apples,bing cherries, oranges,peaches or strawberries) Dissolve gelatin in boiling water.Cool slightly to prevent curdling of milk. Stir in milk.Refrigerate 'til mixture is consistency of unbeaten egg whites.Stir in fruit.Pour into 8 inch square pan or 5 cup mold.Refrigerate 'til firm.Garnish with additional fruit.Makes 7 servings. calories---51 cholesterol---1 mg. fat---0 gr. sodium---77 mg. >From: "eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Potatoes #2 Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Lg potatoes -- peeled and chopped 2 Tbsps onion -- chopped 10 3/4 Ozs reduced fat cream of chicken soup 1/4 Cup skim milk 1/2 Cup fat-free sour cream 1/4 Tsp garlic powder 4 Ozs fat-free cream cheese 1/4 Tsp Spike seasoning -- optional 1 Tbsp Butter Buds(r) Sprinkles 1/4 Tsp black pepper 1 Cup shredded lowfat sharp cheddar cheese Cook potatoes in boiling water for 10 to 12 minutes, until tender. Drain, rinse with cold water and drain. (May also use leftover baked or boiled potatoes.) Combine soup, sour cream, cream cheese, Butter Buds, 1/4 cup of the cheese, onion, milk and seasonings. Stir in the potatoes. Transfer to a shallow 2-quart baking dish. Bake uncovered for 30 to 35 minutes at 350F. Sprinkle with remaining cheese; let stand covered 5 minutes or until melted. PER SERVING: CALORIES 167 FAT 1.3g SATURATED FAT 0.7g SODIUM 189mg CARBOHYDRATE 31g PROTEIN 8g CHOLESTEROL 5mg FIBER 2.3g (7%CFF) Exchange: 2 carbohydrate (1/2 milk, 1 1/2 starch) >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I think a lot of people would like this as is, but I might try it without the cream cheese next time. I love potato casseroles, but they are usually so high in fat. This is a good lowfat version that tastes very rich. * Exported from MasterCook * Crispy Salmon Steaks With Sweet Chili Sauce Recipe By :Mol, Daily Apple, April 1999 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 salmon steaks (6-oz each) -----Rub----- 1 Tablespoon cornstarch 1/4 Teaspoon Szechwan pepper -----Stirfry----- olive oil spray or up to 2-tbs olive oil 1 Medium onion -- thinly sliced 1 Medium red pepper -- thinly sliced 1 Medium yellow pepper -- thinly sliced 1 Cup snow peas or snow pea sprouts -----Sauce----- 1 Tablespoon soy sauce 1 Tablespoon mild sweet chili sauce 1 Tablespoon sake or sherry 1 Tablespoon lime juice 2 Teaspoons honey 2 Tablespoons chopped fresh mint 1. Mix the cornstarch with the Szechwan pepper and turn the salmon steaks in this to coat. 2. Heat the oil in a large pan and cook the steaks for 4 minutes approx. on each side - check to see they are cooked but still moist. Remove from pan and keep hot. 3. Stir-fry the onions and peppers until onion is soft. Add the snow peas and stir-fry until hot. 5. Mix together the soy sauce, chili sauce, sake, lime juice and honey and stir well. 6. Pour over the vegetables and stir till hot. 7. Serve the vegetables and sauce with the salmon on top and sprinkle with fresh mint. Source: Cooking with Mol - featured by The Daily Apple http://thedailyapple.com/ "We can eat great tasting food and be looking after our health at the same time! Food that's good for you doesn't have to taste bland. You don't have to eat portions that you have trouble finding on your plate!! That's where Cooking with Mol comes in... Mol has been cooking all her life. Raising three children, cooking in restaurants and teaching cookery classes has meant she has certainly seen the inside of a few ovens." FISH with 2 tablespoons oil (original) EACH 447 cals, 20g fat (40% cff); with olive oil spray 328 cals, 6g fat (18% cff). Add a baked potato (1/3-lb) and (3/4-cup) steamed broccoli: 435 cals(14% cff) >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Here is a combination of salmon and some exciting flavors which make a mouth-watering dish with a hot spicy sauce. You can of course use tuna instead of salmon, which is also delicious. * Exported from MasterCook * Croutons #4 Recipe By :Prevention :ealth Guaranteed CookbookMag Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 French baguette nonstick cooking spray 1 tsp dried basil 2 tablespoons grated Parmesan cheese Slice bread into thin diagonal slices. Place in a single layer on a baking sheet and mist the slices with cooking spray (any flavor). Crumble 1 tsp dried basil evenly over the slices. Sprinkle with 2 tbs grated parmesan cheese. MEANWHILE, preheat oven to 350F. Bake for 10 minutes at 350F or until lightly browned and crisp. Store at room temperature in an airtight container for up to 3 days. (I always let cool and then store in refrigerator. Re-crisp in the toaster-oven.) PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Vegetable Wrap #2 Recipe By :Cooking Light March 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup tub-style fat-free cream cheese 4 nonfat flour tortillas --10-inch diameter 4 curly leaf lettuce leaves 1 cup alfalfa sprouts 1 cup red cabbage -- shredded 1/2 cup tomato -- chopped 1/4 cup blue cheese -- crumbled 2 tablespoons red onion -- finely diced 1. Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally. Yield: 4 servings (serving size: 1 wrap). Calories 183 (11% from fat); fat 2.3g (sat 1.4g, mono 0.6g, poly 0.2g); protein 7g; carbohydrate 34g; fiber 1.1g; cholesterol 8mg; iron 0.4mg; sodium 614mg; calcium 95mg. WW-4 points. Busted by Gail Shermeyer <4paws@netrax.net> >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deep Dish Taco Squares Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Bisquick(r) baking mix 1/2 cup water 1 pound extra extra lean ground beef 1 pkg. taco seasoning mix 1 green pepper 2 tomatoes 1 cup nonfat sour cream 2/3 cup nonfat mayonnaise 1 cup lowfat cheddar cheese 1 tablespoon onion grated cheese * Used Lowfat Pioneer biscuit mix instead (my family has preferred this to Bisquick for years - not available in all areas) * Used FF sour cream * Used FF mayo * Used lean ground round 1. Mix Bisquick and water 2. Press into greased 9 x 13 pan 3. Brown beef. 4. Mix with taco seasoning according to package. 5. Add on top of dough. 6. Chop pepper and tomatoes and add on top of beef. 7. Mix sour cream, mayonnaise, cheddar cheese and onion. 8. Add on top of vegetables. 9. Bake for 25 minutes at 375 10. Last 10 minutes top with grated cheese. >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : This is delicious! I thought my 5 year old would like it. HA! Ms. Picky. I took a fattening recipe from a family web page and modified it. * Exported from MasterCook * Deep Sea Scallops Recipe By :Denali State Park, Alaska Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- pound sea scallops 2 tablespoons chopped garlic 2 tablespoons shallots -- chopped 1/2 green bell pepper -- julienned 1/2 red bell pepper -- julienned 1/4 cup peeled tomatoes -- seeded and diced or canned recipe ready tomatoes 1/4 cup dry white wine salt and black pepper -- to taste 1 tablespoon chopped basil 1 tablespoon chopped parsley In a skillet, heat oil on high. Add the large, deep sea scallops and sear on both sides, 1 to 2 minutes. Add garlic, shallots, bell peppers, and tomatoes and saute for 30 seconds. Add wine, cook 1 to 2 minutes on medium-high; add seasonings. Serve EACH: 146 cals; 30% fat (5g) 1g fiber. Mt McKinley Princess Lodge The recipe for this popular dish was provided by the hotel's food manager. Featured by Shape Cooks, Winter 1998; mc posting by kitpath@earthlink.net 4/26/98 - - - - - - - - - - - - - - - - - - - NOTES : According to the magazine's "trends" column, the gourmet trail in British Columbia has 5 top hotels: the Wickaninnish Inn, the Sooke Harbour House; The Empress (Victoria's grande dame); Hastings House (on Salt Spring Island); and the Aerie, a spa/resort. There is a six day package tour between Oct 15 and April 30 for only $2,5000 double occupancy. ;-D Further north, the gourmet seafood place to go? The Princess Lodge (recipe). * Exported from MasterCook * Eggplant Del Rio Recipe By :500 Fat-Free Recipes, Sarah Schlesinger /kitpath Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 1/4 cups vegetable broth -- or water 4 cloves garlic -- minced 1 1/2 cups chopped onion ----ADDITIONS---- 3 cups no-salt-added whole tomatoes -- chopped 1 cup sliced carrot 1 cup sliced celery 2 cups eggplant -- diced, see note 2 cups cooked pinto beans -- rinsed and drained 2 cups corn kernels 1 teaspoon ground cumin 1 teaspoon chili powder freshly ground black pepper -- optional grated nonfat cheddar cheese -- optional ----ACCOMPANIMENT---- roasted red potatoes -- with lemon-oregano sauce -- see recipe This is a hearty stew. Serve with a slice of oatnut bread or the suggested accompaniment. Instead of making the roasted red potatoes with lemon-oregano sauce, I microwaved the potato with the skin on. When cool enough to touch, chop the potato and add to the stew. Season the stew with lemon peel and oregano and 1/2 teaspoon butter buds (r). OPTIONAL PREP: Slice a peeled and trimmed eggplant into 1/2-inch rounds. Spray a cookie sheet and arrange the eggplant in a single layer. Spray the tops of the rounds. Bake 12 to 15 minutes at 425F. Allow to cool slightly then cut roughly chop. 1) Place 1/4-cup broth or water in a heavy soup pot over moderate heat. Add garlic and onion to the pot. Cook and stir over medium heat for 5 minutes or until lightly browned. 2) Add the remaining broth/water, tomatoes (with juice), carrots and celery. Bring to a boil. Cook for 10 minutes or until carrots are tender. 3) Add chopped eggplant. Cook for 10 minutes or until eggplant is tender. 4) Add the pinto beans, corn, cumin and chili powder. Cook for 5 minutes. Season with pepper. 5) Optional: puree or mash about 20% of the soup. Stir the puree into the soup. Serve immediately, in individual bowls, garnished with cheese, if using. EACH: 141 cals, 1g fat (6%cff), 29g carb. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I tested this recipe for today's lunch. I adjusted it for 1 cup eggplant and it made alot. Bob loved it. I was ho-hum about it. But then, I'd rather have fresh tomatoes than cooked ones. The book suggested serving it with roasted red potatoes with lemon oregano sauce -- that's a recipe Reggie tried (it was in the 1996 archive) I skipped it and added a zapped potato to the stew along with some oregano and lemon . The eggplant I had to use up was soft so I sliced 1/2-inch rounds and baked at 425F for about 12 minutes. Let cool slightly then chunk-cut for the stew. * Exported from MasterCook * Fiesta Scrambler Recipe By :Marie Oser, Soy of Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups lite silken tofu -- (firm or xtra firm) -- this is one package of Mori-Nu 1 1/2 teaspoons olive oil 1/8 teaspoon crushed red pepper 3 scallions -- chopped -- I used yellow onions 3 cloves garlic -- minced 1/3 cup green bell pepper -- chopped 1/4 teaspoon turmeric 1 tablespoon tamari soy sauce 3/4 cup chunky salsa -- mild or hot -- I used pace medium 3 tablespoons tequila -- to 4 tbsp 1 tablespoon lime juice 1/4 cup fresh cilantro -- chopped Drain tofu, and mash with a potato masher. Microwave on high for 2 1/2 minutes. Place in a fine mesh strainer. Heat the olive oil and red pepper flakes. Add the onions, garlic, and bell pepper. Saute for about 3 minutes, or until crisp tender. Add the drained tofu, and continue to cook for 5 minutes, stirring frequently. Stir in remaining ingredients. Reduce heat, and simmer 5 more minutes or until ready to serve. Serve with warm whole wheat tortillas and extra salsa. Per serving: 12 gm protein, 7 gm carbs, 2 gms fiber, 4 gm fat (26%) >From: Ellen C - - - - - - - - - - - - - - - - - - - NOTES : "Serve this tequila-laced entree with black beans and rice for a quick and easy Mexican fiesta." --- We had this for Sunday brunch, and it was incredible! I was a little skeptical of the tequila, but it added a wonderful richness to the dish. I wrapped the filling in WW tortillas, creating burritos. We topped them with extra salsa and nonfat yogurt, and had black beans and rice/quinoa mixture on the side. Next time I'll melt some Soya Kaas nonfat jalapeno cheese on top of the burritos. I've made other tofu scrambles, but my husband and I agree this was by far the best! Not only the flavor, but also the texture. For all tofu scrambles, I highly recommend you follow the technique of heating the tofu in the microwave and then straining. It really pulled out a lot of extra moisture, and gave the tofu some texture. * Exported from MasterCook * Firm Starter For Sourdough Recipe By :Kurtis Baguley Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 Oz Bread Flour -- (1 C) 8 Oz Barm -- (1 C) Water As Needed, Not Too Warm Yields 12.5 oz of firm starter. Hand method: 1) Stir together the barm and flour in a mixing bowl until it forms a ball. 2) Turn dough onto a lightly floured surface and kneed for about 4 minutes or until all the flour is incorporated and you have a smooth, sticky dough. 3) Place the dough, covered, in a clean, non-reactive bowl and allow to ferment at room temperature for about 4 hours. The dough should show definite signs of rising. Allow it to rise about 50% and then refrigerate it, well covered, overnight. Mixer method: 1) Combine barm and flour in a mixing bowl and mix on low speed with a dough hook until it forms a ball. Add a few drops of water if necessary to make it come together. The dough should clean the bowl while the mixer is on, and the dough ball should sag off the hook when the mixer is turned off. 2) Mix on high speed for two to three minutes, until the dough appears smooth and homogeneous. 3) Place the dough, covered, in a clean, non-reactive bowl and allow to ferment at room temperature for about 4 hours. The dough should show definite signs of rising. Allow it to rise about 50% and then refrigerate it, well covered, overnight. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish And Chips Recipe By :Good Housekeeping Best One-Dish Meal Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds red potatoes -- thinly sliced 1 1/4 pounds fennel bulb -- trimmed and thinly sliced 1 garlic clove -- minced 2 tablespoons olive oil 3/4 teaspoon salt -- plus 1/8 teaspoon salt -- divided use 1/2 teaspoon coarsely ground black pepper -- divided use 1 1/4 pounds scrod or cod cut into equal sized portions 1 medium tomato -- seeded and diced Feathery fennel tops -- for garnish 1. Preliminaries: Preheat oven to 425 degrees. 2. In shallow 2 1/2-quart casserole, toss potatoes, fennel, garlic, olive oil, 3/4 teaspoon salt and 1/4 teaspoon pepper. 3. Bake, uncovered, 45 minutes or until vegetables are fork-tender and lightly browned, stirring once. 4. Sprinkle fish with remaining 1/4 teaspoon pepper and remaining 1/8 teaspoon salt. 5. Arrange fish on top of potato mixture; bake 10-15 minutes longer or until fish flakes easily when tested with a fork. 6. Sprinkle with diced tomato; garnish with fennel tops. Yield: 4 servings Nutritional information (per serving): 320 calories, 8 grams fat (22% Cff), 1 gram saturated fat, 61 milligrams cholesterol, 580 milligrams sodium, 30 grams protein, 33 grams carbohydrates SOURCE - "Good Housekeeping Best One-Dish Meals" (Time Inc., $24.95). "The book is full of imaginative ideas for a wide variety of family meals easy to prepare." --AP >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : orange county register * March 28, 1999 * The Associated Press This is an AP story from today's paper. Recipe for lowfat fish and chips. and the AP-writer claims that the recipe "keeps the spirit of the original! hmmmmm. I think they stretching it yes? * Exported from MasterCook * Fish Chowder, Healthy Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp margarine 3 Tbsp carrot -- shredded 2 Tbsp celery -- diced 2 Tbsp onion -- minced 3 Tbsp flour 3 1/2 cup skim milk -- divided 2 cup baking potatoes -- peeled and diced 1/2 Tsp salt 1/4 Tsp pepper 1 Lb Cod -- cut in 1" pieces Or Lean White Fish oyster crackers 1. Melt margarine in a saucepan over medium heat; add carrot, celery and onion and saute 2 minutes. 2. Stir in flour; gradually add 2 1/2 C milk, stirring constantly with a whisk. 3. Add potato, salt, and pepper and bring to a boil. 4. Reduce heat; and simmer uncovered for 30 minutes stirring occasionally. 5. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done. 6. Serve with oyster crackers. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 316.1 Total Fat 7g Sat Fat 1.4g Carb 323g Fib 1.9g Pro 30.2g Sod 535mf CFF 20.1% * Exported from MasterCook * Freezing Tips: Light And Healthy Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** FREEZING: Light and Healthy Tips to use when cooking low fat/low cal recipes * Use nonstick cooking pans and cooking spray. * Substitute unsweetened plain yogurt for mayonnaise and sour cream. * Three tablespoons dry cocoa powder plus two teaspoons sugar and 1 tablespoon water can be used to replace one ounce baking chocolate. * Replace half of the white flour in a recipe with whole-wheat flour. * Use a small amount of alcohol to help distribute flavors in low fat dishes. Just 1 tablespoon of vodka added to 1 1/2 cups of tomato sauce makes it much more flavorful. * Applesauce or pureed prunes can be used to replace some of the oil in baked goods plus they contribute the added benefit of extra moistness. * Replace eggs with egg substitute or egg whites, 1 large egg equals 1/4 cup egg substitute or 2 egg whites. Toast any nuts you use then chop them finely.This will allow you to cut the amount called for in a recipe in half. * Use evaporated nonfat milk as a replacement for half-and-half or cream. * You can usually reduce the amount of butter or margarine in a recipe by half without affecting the taste too much. * Try baking with natural sugar substitutes such as fruit juice concentrate, honey, fruit sugar and molasses. >From: Vickie >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Butterfinger Pie Recipe By :Cooking Light Magazine 3/99 Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 chocolate graham crackers -- (10 full cookie sheets) 1 1/2 tablespoons butter or margarine -- melted 1 large egg white cooking spray 4 cups vanilla fatfree yogurt 3 tablespoons light colored corn syrup 1 tablespoon fat free milk 3 tablespoons creamy peanut butter -- (I have chunky so that's what I used) 2 1/8 ounces chocolate-covered crispy peanut-buttery candy bar -- (i.e. Butterfinger) chopped 1. Preheat oven to 350. 2. Place graham crackers in food processor; pulse until crumbly. Add butter and egg white;pulse until moist. Press crumb mixture into 9" pie plate coated with cooking spray. Bake for 8 minutes. Cool on wire rack for 15 minutes. Freeze for 15 minutes. 3. Remove yogurt from freezer and let stand at room temperature for 15 minutes to soften. spoon half of yogurt into prepared crust. 4. Combine the corny syrup, peanut butter and milk in small bowl, stirring until smooth. Drizzle half of the peanut butter mixture over the yogurt in crust. Sprinkle with half of chopped candy bar. Repeat procedure with remaining yogurt, peanut butter mixture and candy bar. Cover with plastic wrap and freeze for 3 hours or until firm. Yield: 9 servings (serving size: 1 wedge) Calories: 230 (30% from fat): fat 7.6 g (sat 2.5 g, mono 2.8g, poly 1.1g) protein 6.1 g, carb 36.6, fiber 1 g, chol 5mg, iron 1.4 mg, sodium 221mg, calc 104mg >From: Susan Beale - - - - - - - - - - - - - - - - - - - NOTES : I tried this last night for friends and it went over very well. * Exported from MasterCook * Fudgy Chocolate Frosting Recipe By :The Healthy Oven Baking Book, Sarah Phillips Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Oz Semisweet Chocolate -- Or Bittersweet Chocolate 1 Tsp Instant Expresso Coffee Powder 2 Tbsp Boiling Water 1 Tbsp Unsalted Butter -- Melted 1 Tbsp Cocoa Powder -- Dutch-Process, 1 1/2 cup Confectioner's Sugar 2 Tbsp 1% Low-Fat Milk 1/2 Tsp Vanilla Extract Makes about 1 cup; enough to fill and frost the top of an 8-inch double-layer cake, the top of one 9 x 13-inch sheet cake, or 12 cupcakes A double whammy of cocoa and chocolate makes this frosting especially fudgy. 1. Melt the chocolate according to the instructions on pages 256-57. Let cool until tepid. 2. In a medium bowl, dissolve the coffee powder in the boiling water. Add the melted chocolate, melted butter, cocoa, and vanilla and stir to make a paste. Add the confectioners' sugar. Using an electric handheld mixer set at low speed, beat until combined. One tablespoon at a time, beat in enough milk to make a creamy, spreadable frosting. Use immediately, or cover. The frosting can be prepared up to 1 day ahead. Let the chilled frosting stand at room temperature until spreadable. This frosting is very smooth and creamy!! Loved it!!!!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork Nutritional Analysis: Per tablespoon: About 53 calories (2 percent from protein; 71 percent from carbohydrates; 27 percent from fat), less than 1 gram protein, 10 grams carbohydrates, 2 grams fat (1 gram saturated fat), 2 milligrams cholesterol, 2 milligrams sodium - - - - - - - - - - - - - - - - - - - NOTES : Sarah Phillips is the author of an amazing **lowfat** baking cookbook called The Healthy Oven Baking Book. Now all of us who bake lowfat know it is very difficult to do this and get any finished product that even halfway resembles the full fat product. Let me tell you how surprised I was at this cake. It has a lot of flavor, the texture is very light (not like any other lowfat cake I have attempted to make) and it looked fabulous!! So I spoke with Sarah and told her about all of us. She has graciously agreed to join us on list and will be able to answer some of our baking questions. I suggest that any of you who like to bake and prefer lowfat baked goods to the higher fat versions get this book ... it is truly a gift from a very talented, devoted lowfat baker!! * Exported from MasterCook * Ginger Broth With Carrot Noodles And Wilted Spinach Recipe By :Living, Dec 1998/Jan 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tbsp Fennel Seeds 1 Tbsp Sesame Seeds 1 Pc Fresh Ginger 4 Whole Cardamom Pods -- 5" long roughly cho 3 Star Anise 4 Med Carrots -- Peeled 1 Bunch Fresh Spinach -- Large Bunch Stems Trimmed Salt And Pepper -- To Taste 2 Scallions -- Trimmed White & Green Parts Thin Sliced Crosswise 8 cup Water Place fennel seeds in a small, dry skillet. Set skillet over med heat. Toast seeds, shaking skillet occasionally, until aromatic, 2 - 4 min. Transfer fennel seeds to a med saucepan; set pan and seeds aside. Repeat toasting process with the sesame seeds, toasting in the dry skillet until aromatic, 1 - 3 min. Transfer the sesame seeds to a small bowl, and set aside. Add the ginger, cardamom, and star anise to the saucepan containing the toasted fennel seeds Add water, and cover. Set over high heat, bring to a boil. Reduce heat; simmer, with lid ajar, until liquid has reduced to about 4 C, 45 - 60 min. Using a vegetable peeler, make the carrot noodles: Run the peeler along the length of each carrot, and rotate the carrot a quarter-turn** (or you could julienne and have the same or similar effect) with each new strip. Strain the ginger broth through a fine sieve set over a heat-proof bowl; discard solids. Return broth to saucepan; set over med heat. Add carrot noodles. Cook until noodles are just tender, about 3 min. Add the spinach, and cook until just wilted, about 30 seconds. Season broth with salt and pepper. Using a slotted spoon, divide the carrots and spinach among four soup plates. Top each serving with the reserved toasted sesame seeds and the scallions. According to magazine per serving: Cal 80; Ttal Fat 2g; Carb 14g; Fib 5g; Pro 4g; Sod 95mg **Turning slicer is available from Katagiri, 226 East 59th St, NY, NY 10022; 212/ 669.3275; $85 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Mango Salsa Recipe By :Recipes from the Pacific Rim by Marjie Lambert 1995 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 mangos 2/3 cup diced red onion 1/3 cup chopped red bell pepper 1 jalapeno chile pepper -- or more 2 teaspoons grated ginger root 3 tablespoons chopped fresh cilantro 3 tablespoons fresh lime juice 1 pinch salt brown sugar -- optional 1) Peel mangoes, pit and dice. 2) Seed the chile pepper(s) and mince. 3) Combine all the ingredients, except sugar. Let the salsa sit 30 minutes or so to allow flavors to blend. Taste: adjust seasonings, adding sugar if necessary. 32 CALORIES (4% cff) - est mc. >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Here's a traditional mango with ginger. but the nice thing about fruit salsas is you can dice up whatever is in season and add veggies for color. Even melons and berries with carrots and radishes! Hold the hold thing together with citrus juice, ginger and chile (tart, tang and hot). Or how about black beans, corn, red onion, tomato (or red pepper)? * Exported from MasterCook * Ginger Marmalade Chicken Salad Recipe By :Jorge Navarro, Cafe Navarro, Eugene, OR Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves 1/3 Cup orange marmalade 2 Tbsps minced ginger 2 garlic clove -- minced 1 Tsp Dijon mustard 1 Tbsp olive oil 1/2 Cup roasted red peppers -- from jar, cut into strips, 1 tablespoon liquid reserved 5 Tsps red wine vinegar 8 Cups mixed salad greens 4 Slices red onion -- thin, separated into rings Place chicken on plate. Season with salt and pepper. Mix marmalade, ginger, garlic and mustard in bowl. Spoon 1/4 cup marmalade mixture over chicken and turn to coat. Chill chicken and remaining marmalade mixture separately overnight. Preheat broiler. Arrange chicken on broiler pan. Broil until chicken is cooked through, about 5 minutes per side. Cool slightly. Spread remaining marmalade mixture over chicken. Cut chicken crosswise into thin strips. Whisk oil, reserved liquid from peppers and vinegar in large bowl. Season with salt and pepper. Add salad greens, pepper strips and chicken; toss to coat. Top salad with onions. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : In Bon Appetit, September 1995. * Exported from MasterCook * Gingersnap Scones With Espresso Glaze Recipe By :Cooking Light - January/February 1997 Serving Size : 10 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 1/4 cup gingersnap crumbs -- about 6 cookies finely crushed 1/4 cup sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 cup chilled stick margarine -- cut into small pcs 1/2 cup lowfat buttermilk 1 large egg -- lightly beaten Cooking spray 1 tablespoon hot water 1 1/2 teaspoons instant coffee granules 3/4 cup sifted powdered sugar 10 walnut halves 1. Preheat oven to 400 degrees. 2. Combine the first 6 ingredients (flour through salt) in a bowl; cut in margarine with pastry blender or 2 knives until the mixture resembles coarse meal. Add buttermilk and egg, stirring just until moist (dough will be sticky). 3. Turn dough out onto a lightly floured surface; with floured hands, knead lightly 4 times. Pat dough into a 10-inch circle on a baking sheet coated with cooking spray. Cut dough into 10 wedges, cutting into, but not through, dough. Bake at 400 degrees for 15 minutes or until golden. 4. Combine hot water and coffee granules in a medium bowl; stir well. Add powdered sugar; stir well. Drizzle over into 10 wedges; top each with 1 walnut half. Yield: 10 servings (serving size: 1 scone). CALORIES 220 (30% from fat); FAT 7.4g (sat 1.4g, mono 2.8g, poly 2.5g); PROTEIN 4g; CARB 34.7g; FIBER 0.7g; CHOL 24mg; IRON 1.4mg; SODIUM 194mg; CALC 73mg >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : * Coffee glaze would make great addition to other cakes. * Skipped walnuts. * Made into square shape and cut into squares to make smaller servings. Here are three of my recent favorite recipes. Being on maternity leave allows one more time to test recipes! All are delicious in my book. My hubby, who doesn't follow as lowfat diet like me, loves them, too. * Exported from MasterCook * Golden Tofu Wrap With Warm Asian Slaw Recipe By :Jack Bishop, Natural Health Mag, May 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salads Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon peanut oil 1 pound low-fat extra-firm tofu OR firm -- drained and cut into 1-inch cubes -- blotted dry 2 medium garlic cloves -- minced 1 small jalapeno OR other fresh chile -- stemmed seeded if desired -- minced 1 1/2 pounds red cabbage -- shredded as directed 2 tablespoons rice wine vinegar 2 tablespoons soy sauce 2 tablespoons minced fresh cilantro leaves 4 large whole-wheat tortillas -- (12-inch) INTRO: Golden brown pieces of sauteed tofu are a good foil for a cabbage slaw with Asian seasonings. Serve any extra slaw on the side. For less heat, remove the seeds from the Chile before mincing. 1. Prepare the cabbage. Remove tough outer leaves; quarter. Trim: remove tough white stem/parts. Slice crosswise into very thin strips. 2. Heat 1 tablespoon oil until almost smoking in large nonstick skillet set over medium-high heat. Add tofu and cook, turning pieces every minute or so, until golden brown, about 5 minutes. Transfer tofu to medium bowl. 3. Add garlic and jalapeno to empty skillet and stir-fry over high heat until fragrant, about 20 seconds. Add cabbage and stir-fry until slightly wilted, about 2 minutes. Add vinegar and soy sauce, cover, and cook until cabbage is crisp-tender, about 5 minutes. Stir in cilantro and remove pan from heat. Allow slaw to cool slightly. 4. Meanwhile, heat each tortilla until warm in clean skillet set over medium heat. Lay tortillas flat on work surface. Spread about 3/4 cup slaw down center of each and top with several pieces of tofu. Roll up, tucking sides toward center to form bundle. Slice each roll in half and serve immediately. PER SERVING: 200 calories, 25 percent from fat. 14g protein, 6g fat, 32g carbs, 6g fiber, 672 mg sodium. Good source vitamin C. mc by kitpath 4/27/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Style Salad With Spaghetti Squash Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons red wine vinegar 2 teaspoons extra virgin olive oil 1 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon pepper 2 garlic cloves -- minced 3 cups spaghetti squash -- cooked 2 cups chopped tomato 1 cup cucumber -- diced 1/2 cup crumbled feta cheese 1/4 cup diced green bell pepper 1/4 cup diced red onion 2 tablespoons chopped pitted kalamata olives 15 1/2 ounces garbanzo beans -- drained (1 can) Combine first six ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill. 1 serving = 1 cup 254.2 cal, 6.5 g fat, (22.2% CFF), 10.3 g fiber >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : This is one of my favorite ways to use spaghetti squash. It's portioned here as a side salad for 8, but it can be a vegetarian main dish for four. * Exported from MasterCook * Grilled Chicken Caesar Wrap Recipe By :"Healthy Wraps" by Chef Harry for Great Day Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon minced garlic -- or to taste 1 teaspoon olive oil 1 tablespoon lemon juice 2 tablespoons plain nonfat yogurt 1/2 teaspoon anchovy paste -- optional 1 dash Worcestershire sauce salt and pepper -- to taste 1 soft flatbread -- of choice 1 cup shredded romaine lettuce 2 ounces skinless boneless chicken breast -- grilled cooled and thinly sliced Mix together first 7 ingredients until blended. Spread over bread one wide of bread. Sprinkle lettuce over the bread and arrange the chicken in a row at one end. Roll up like a jelly roll with chicken ending up in the middle. Wrap in plastic wrap and refrigerate until serving. Slice at the diagonal. Serves 1. EACH with nonfat flour tortilla and no anchovy paste: 197 cals, 6g fat (26% cff) -est. mc. Harry Schwartz, Malibu, CA, Host of Chef Harry and Friends (1998 PBS), founder of Back Bay Gourmet, and guest Chef on NBC, Lifetime, and other tv shows, including Great Day America. He freelance writes for magazines, including Vegetarian Times. Books: Easygoing Entertaining; Chef Harry; Friends: Sharing the Joys of the Table; Chef Harry; Friends: Quick, Healthy, Gourmet! http://www.chefharry.com/ Wraps: Soft Flatbread: a flour tortilla, lavash, chapati, rice paper, crepes, pita or other flat bread http://www.greatdayamerica.com/index.html By Pat Hanneman on Apr 21, 1999 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Portobello Mushrooms Recipe By :Joan Lunden's Healthy Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 portobello mushroom caps -- wiped clean 1/4 cup lite soy sauce 1/2 teaspoon garlic powder 1 tablespoon olive oil ground pepper -- to taste Whisk together first 4 ingredients. Dip mushrooms in marinade. Grill them for 5 minutes on each side, basting frequently. Serves 4 NUTRITIONAL INFORMATION PER BOOK : 43 calories, 4 grams fat, 66 mg. sodium .6g fiber per MasterCook = 1 point Input by JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Healthy Choice Meatloaf Recipe By :Low Fat,Low Calorie,Low Cholesterol,Light Cooking (1994) Serving Size : 5 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Healthy Choice Ground Beef 1/2 cup uncooked rolled oats 2 egg whites -- lightly beaten -- or 1 egg 1/2 cup ketchup 2 tablespoons finely chopped onion 1/8 teaspoon salt 1/8 teaspoon ground black pepper Preheat oven to 350 degrees F. Mix all ingredients in large bowl just until combined. Press gently into lightly greased 9x5x3" loaf pan.Bake 45-50 minutes until firm and heated through.Let stand 10 minutes before slicing. calories---169 cholesterol---44 mg. fat---4 gr. sodium---559 mg. >From: "eddie.beebe" - - - - - - - - - - - - - - - - - - - NOTES : This is the most perfect meatloaf I've ever tasted. I omit the salt and don't miss it at all. * Exported from MasterCook * Healthy Ground Meat Tips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I just want to mention one way we have learned to eat beef that I feel is more healthy. We have been doing this for about 3 years. I talked to a butcher recently who was impressed. When needing ground beef for dishes calling for ground beef, (except maybe a burger, but even that), if you don't have a butcher available to take a round steak and grind it for you, I buy round steak and take it home--trim the fat--cut it into pieces, and put it in the food processor to grind it myself. The butcher told me that that was a much healthier way to eat because most supermarkets have their beef preground in tubes--you can't be too sure of what is in that beef. However you are absolutely sure of the quality when you buy a round steak and grind it yourself. I had bought a food grinder when I started this, but it is much simpler in the food processor. The meat tastes so much fresher than regular ground beef--by that I mean all of the selections of it. I also do the same thing with chicken breast. [mary curtis ] --- After ground beef is cooked in the colander, I rinse it (if I'm using it for tacos or some other highly seasoned dish). I have an old set (10 yrs old?) of plastic Rubbermaid Microwave cookware that came with a colander that sits on top of the largest (3 qt.) pan. ["Jane Paquet" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Bread #2 Recipe By :Bread Machine Magic, Linda Rehberg, p. 25 (modified) Serving Size : 10 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter 1/2 cup chopped onion 1 cup skim milk 3 cups bread flour 1 1/2 teaspoons salt 1 1/2 tablespoons granulated sugar 1/2 teaspoon dried dill 1/2 teaspoon dried basil 1/2 teaspoon dried rosemary 1 1/2 teaspoons bread machine yeast In a small skillet, melt butter over low heat. Add onion and saute for 8 to 10 minutes until onion is soft but not brown. Remove from heat; allow mixture to cool for 10 minutes before adding it to the bread pan. Place ingredients in bread pan according to manufacturer's directions. Select regular baking cycle, light crust setting, and start machine. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 197.9 calories; 4.2 g fat (19.1% calories from fat); 5.9 g protein; 33.7 g carbohydrate; 10 mg cholesterol; 368 mg sodium * Exported from MasterCook * Homemade Sour Cream Recipe By :Delicious Heart-Healthy Latino Recipes (NIH) Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons skim milk 1 tablespoon lemon juice 1 cup lowfat cottage cheese Cheese: Use a lowfat cottage cheese, dry cottage cheese, pot or farmers cheese, ricotta, or panela (mild, milky-tasting, fresh white cheese often sold in rounds, also called queso fresco. 1. Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy. Serve with Tropical Fruit Compote (see recipe) or any recipe that uses sour cream. Yield: 8 servings Serving size: 2 1/2 tablespoons Each serving provides: Calories: 27 Total fat: Less than 1 g Saturated fat: Less than 1 g Cholesterol: 2 mg Sodium: 117 mg Calcium: 24 mg Iron: Less than 1 mg NOTES : Extras - Try this instead of sour cream on beans, vegetables, fruit, and tortillas. Mc - kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : SOURCE: http://www.nhlbi.nih.gov/nhlbi/cardio/other/gp/sp_recip.htm (English and Spanish) * Exported from MasterCook * Honey Dijon Lamb Chops Recipe By :Cooking LIght Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Dijon Mustard 2 Tablespoons Fresh Rosemary -- Crushed 2 Tablespoons Fresh Mint 4 Tablespoons Honey 1/2 Teaspoon Coarsely Ground Pepper 16 ounces lean lamb loin chops Preheat broiler. Combine first 5 ingredients in a small bowl, and stir well. Trim fat from lamb, and place chops on a broiler pan. Broil 5 minutes on each side. Brush mixture over chops. Broil chops 2 minutes on each side until desired degree of doneness, basting occasionally with mustard mixture. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Lo Mein Recipe By :Nabisco recipes online 1998. Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons Grey Poupon Honey Mustard 2 tablespoons creamy peanut butter 1 tablespoon soy sauce 1/2 teaspoon ground ginger 8 ounces linguine -- cooked and drained -- reserving 2 tablespoons pasta water 9 ounces frozen snow peas -- cooked and drained Toasted sesame seeds -- optional 1. Blend mustard, peanut butter, soy sauce, ginger and reserved pasta water. 2. Toss with hot linguine and snow peas. 3. Sprinkle with toasted sesame seeds if desired. Makes 4 servings. 22% cff NUTRITIONAL per serving 164 calories, 6 g protein, 24 g carbohydrate, 4 g total fat, 0 g saturated fat, 26 mg sodium, 3 g dietary fiber. - est by Nabisco TIME Prep: 15 mins. Cook: 15 mins. Total: 30 mins. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : You can create excitement the next time you serve chicken or pork by adding this colorful Oriental side dish to the menu. * Exported from MasterCook * Honey Mustard Whipped Sweet Potatoes Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Stick Margarine 1/2 Cup Sliced Onion 3 Medium Sweet Potatoes -- Peeled And Cubed 1 Tablespoon Dijon Mustard 1 Tablespoon Honey 1/4 Teaspoon Pepper 1 Cup Low-Salt Chicken Broth Melt margarine in a large saucepan over medium heat. Add onion and sweet potatoes; saute 5 minutes. Add mustard and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until sweet potatoes are very tender. Place sweet potato mixture in a food processor; process until smooth. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Hot Licks Chicken Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Poultry Seasoning 1/2 Teaspoon Salt 1/2 Teaspoon Ground Cumin 1/2 Teaspoon Ground Coriander 1/4 Teaspoon Ground Allspice 1/4 Teaspoon Ground Red Pepper 1/4 Teaspoon Black Pepper 4 Skinless Boneless Chicken Breast Halves 1 Tablespoon Olive Oil Vegetable Cooking Spray 1/4 Cup Water 1/4 Cup Dry White Wine 1 Tablespoon Salt 1 Tablespoon Orange Marmalade Combine first 7 ingredients in a small bowl; stir well. Rub chicken with spice mixture; let stand 5 minutes. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1minute on each side or until lightly browned. Add water and wine to skillet; cover, reduce heat, and simmer 6 minutes or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add lemon juice and 1/8 teaspoon salt to skillet. Bring to a boil; cook 4 minutes or until reduced to 3 tablespoons. Remove from heat; stir in marmalade. Spoon sauce over chicken. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Tortillas Filled With Spiced Crab And Avocado Salsa Recipe By :Basic Flavorings: Spices Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- may be tripled 1 onion -- finely chopped 2 garlic cloves -- crushed 1 piece fresh ginger -- (1-inch) minced 1 teaspoon coriander seed -- or powder 1/2 teaspoon cumin 8 ounces crabmeat 2 plum tomatoes -- peel, seed and chop salt and pepper 12 small flour tortillas **AVOCADO SALSA 3/4 cup avocado slices -- or one small 2 teaspoons lemon juice 1 red onion -- sliced 2 tablespoons chopped fresh cilantro -- leaves Juice and grated zest of 1 lime 1 pinch cayenne salt CRAB forms a great partnership with ginger or chiles in many cuisines around the world. This one is based on a Mexican original, teamed with a zippy avocado salsa. 1. To prepare the salsa, place the avocado in a bowl, and toss in the lemon juice. Stir in the remaining ingredients, and set aside to develop the flavors while you prepare the filling. 2. To prepare the filling, heat olive oil in a non-stick skillet, add the onion, garlic, and ginger, and cook for 2 to 3 minutes, until golden. Stir in the coriander, cumin, crabmeat, tomatoes, salt, and pepper. 3. Heat the tortillas in a dry skillet. Serve filling in the tortillas, folded once. (Place the filling over half of each one. Wrap the other half over the top of the filling.) Serve with the avocado Salsa. Pat's notes: The filling is on the dry side. Serve with a cilantro "yogurt" or a red peppered salsa. EACH: 496 cals, 15g fat (26% cff) Clare Gordon-Smith (1996) Basic Flavorings: Spices (Courage Books). Personal Collection of pat hanneman. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Turkey Pockets Recipe By :Pillsbury Fast and Healthy magazine, Jan/Feb '99, p. 69 Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup nonfat ranch salad dressing 1 pound fresh turkey breast slices 1 teaspoon dried oregano leaves 4 whole wheat pita bread pockets -- halved (6 oz.) 2 cups fresh spinach leaves -- chopped 1 medium tomato -- thinly sliced Line broiler pan with foil; spray foil with nonstick cooking spray. Brush 2 tablespoons of the dressing over both sides of the turkey slices. Sprinkle turkey with oregano; place on sprayed foil-lined pan. Broil 4-6 inches from heat for 3-4 minutes. Turn turkey, broil an additional 2-3 minutes or until no longer pink in center. Cut turkey into strips; divide evenly into pita bread halves. Top each wit spinach and tomato. Drizzle with remaining salad dressing. Makes 8 halves to serve 4. Per Serving: 410 calories, 25 CFF, 3 g fat, 95 mg cholesterol, 840 mg carbohydrate, 7 g fiber, 43 g protein Dietary Exchanges: 3 starch, 1 vegetable, 4 very lean meat Pillsbury Fast and Healthy magazine, Jan/Feb '99, p. 69 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Hummus Wrap Recipe By :"Healthy Wraps" by Chef Harry for Great Day Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup lowfat citrusy chickpea hummus 1 ounce baby greens -- or more 1/3 cucumber -- sliced thinly 1 soft flatbread -- of choice Spread hummus in an even layer over 1 side of wrap. Spread greens over hummus. Place cucumber at one end and roll up like a jelly roll with scallion ending up in the middle. Wrap in plastic wrap and refrigerate until serving. Slice at the diagonal. Serves 1. EACH 424 cals, 9g fat, 18% cff with nonfat flour tortilla. -mc est. NOTE from Pat - Local restaurants serve a similar wrap that is essentially a tomato and cucumber sandwich. The hummus makes it addictive as does the flavored tortilla, also made locally: flour tortillas red with tomato, orange with carrot, or green with spinach or artichoke. Variation: Wrap spread with citrusy hummus from chickpeas, layered with lettuce, tomato, and cucumber wrapped in a warm tortilla and served with a fresh salsa of tomatoes, jalapeno peppers, garlic, onions, cilantro, salt and pepper: salsa ranchera. Harry Schwartz, Malibu, CA, Host of Chef Harry and Friends (1998 PBS), founder of Back Bay Gourmet, and guest Chef on NBC, Lifetime, and other tv shows, including Great Day America. He freelance writes for magazines, including Vegetarian Times. Books: Easygoing Entertaining; Chef Harry; Friends: Sharing the Joys of the Table; Chef Harry; Friends: Quick, Healthy, Gourmet! http://www.chefharry.com/ Wraps: Soft Flatbread: a flour tortilla, lavash, chapati, rice paper, crepes, pita or other flat bread http://www.greatdayamerica.com/index.html By Pat Hanneman on Apr 21, 1999 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Indonesian Spring Rolls Recipe By :http://ebicom.net/kitchen/ Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fruit Oriental Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 waterchestnuts 5 ounces pineapple -- approximately white wine 1 bunch scallions -- chopped 2 teaspoons minced garlic 2 cups bean sprouts 1 cup mushrooms -- diced salt and pepper 20 wonton wrappers 1 cup Egg Beaters(r) 99% egg substitute -- see note In processor, put chestnuts and pulse. Put in bowl. Process pineapple and add to chestnuts. Saute scallions, garlic, bean sprouts, and mushrooms in wine. Add to chestnut/pineapple mixture and mix. Fill wrappers with one of the points facing you. Fold point to center, cover with left then right point and roll. Brush with eggbeaters and bake at 400F for 15 minutes. Note - Recipe called for 2 each eggbeaters. This was interpreted as 2x1/2-cup containers. Source: Lightly Ethnic, personal cookbook. http://ebicom.net/kitchen/page/veggies/sprnroll.htm EACH 79 cals, 0.4g fat - est by mc and kitpath 4/27/99 >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Island Beef Stew Recipe By :Cooking LIght Serving Size : 9 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds trimmed chuck roast -- Boned And Trimmed 3 Tablespoons All-Purpose Flour 1 Tablespoon Olive Oil 25 Ounces No-Salt-Added Whole Tomatoes -- Undrained And Chopped 3 Cups Sliced Onion 1 1/4 Teaspoons Pepper 1 Teaspoon Salt 2 Cups Water 1/3 Cup Molasses 1/3 Cup White Vinegar 2 1/2 Cups Thinly Sliced Carrots 1/2 Cup Raisins 1/2 Teaspoon Ground Ginger Dredge beef in flour. Heat oil in a large Dutch oven; add beef, browning on all sides. Add tomatoes, onion, pepper, and salt. Combine water, molasses, and vinegar; stir into beef mixture. Cover, reduce heat, and simmer 1 hour and 15 minutes or until beef is tender. Stir in carrot, raisins, and ginger; simmer an additional 30 minutes or until carrot is tender. Remove roast from pan. Separate roast into bit size pieces, and shred with 2 forks. Return shredded roast to pan. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Island Fish Filets Recipe By :Cooking Without Fat by George Mateljan Serving Size : 4 Preparation Time :0:40 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound orange roughy fillets OR other mild white fish 1/2 cup plain nonfat yogurt 2 tablespoons frozen orange juice concentrate 1 tablespoon lemon juice 2 teaspoons fruit juice sweetened orange marmalade 1/3 cup mashed banana 1/8 teaspoon garlic powder 1 teaspoon ginger root -- grated 1 pinch white pepper -- optional lost instructions Notes: "The delicious fruit flavors in this full-bodied sauce are enough to enliven white fish." Source: Health Valley's Cooking Without Fat by George Mateljan Quality Paperback, ISBN: 0679770712: Random House Publication Date: 01/01/96. kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Dressing #2 Recipe By :Cooking Without Fat by George Mateljan Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons apple cider vinegar 1 tablespoon chopped onion 1/4 cup water 2 tablespoons frozen apple juice concentrate 1 clove garlic -- cut in half 1 teaspoon honey 1/2 teaspoon dried basil -- crushed 1/2 teaspoon dried oregano -- crushed 1 pinch white pepper 2 water-packed artichoke hearts cooked or canned -- rinsed and drained (about 1/2-c total) Combine all ingredients in blender or food processor and puree until smooth. Chill at least 15 minutes before serving. Yields: 1 cup kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Fruit juice and honey replace oil. * Exported from MasterCook * Japanese Style Marinated Mushrooms (Ken Hom) Recipe By :Asian Vegetarian Feast (1988) Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small button mushrooms ***MARINADE*** 2/3 cup sake (rice wine or dry sherry) 2 tablespoons soy sauce 2 teaspoons sugar 1 tablespoon white rice vinegar -- or cider vinegar 1/2 teaspoon salt ***GARNISH*** 2 tablespoons scallions -- finely chopped INTRO: *Serves 4. *What could be easier than a dish that requires no cooking? Well, almost no cooking: the marinade must be heated and it in turn "cooks" the mushrooms overnight. This simple and delicious appetizer also makes a splendid side dish for roasted meats. PREP: Place the marinade ingredients in a small pan and simmer for about 5 minutes. Allow to cool thoroughly. Combine the cooled marinade with the whole mushrooms and let them marinade overnight. When ready to serve the mushrooms, drain them and discard the marinade. Source: Asian Vegetarian Feast (HardCover 1988) by Ken Hom. William Morrow and Company, Inc. New York. ISBN: 0-688-07753-6. Reprint: trade paper 1997. dec 1997 kitpatH and Buster - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kale Ideas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I bet Bob is only one to eat the piece of kale -- decoration -- they serve at a restaurant. He likes it. I use it along with basil to make a pesto; wilt it like spinach; toss in salads; cut it into strips and add to soups - especially potato soup with Italian seasonings. [PatHanneman ] --- My absolute easiest and favorite way to eat kale is to add it to mashed potatoes! (Called "Colcannon" in some circles. :-) ) Simply steam or microwave the kale (that's been washed and torn into bite-sized pieces) for about 4-5 minutes, or until it is wilted, and then add it to you favorite mashed potatoes. Personally, we like to add some garlic either to the kale, or potatoes, while we steam it. Mixing kale with the potatoes is a very "easy" introduction to the green. But if you're adventurous, and like greens, then you can saute the kale in a little olive oil. You might first want to saute some chopped onion and garlic, then add the kale. Another favorite use is to add it to soups, just a couple of minutes before you serve the soup. You want the kale in the liquid just long enough to wilt. Beware, if you overcook kale (or any green), it will become army gray and will be quite unappetizing. It won't hurt you, and some prefer their greens overcooked, but it won't look good. :-) ["Ellen C." ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kumquats Recipe By :Nancy Berkoff 03/31/99(Wed) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- kumquats "Kin ku" meaning golden orange became "kumquat" after Robert Fortune, a collector of plants for the London Horticultural Society, Anglicized the Chinese when he brought back kumquat clippings from China to England in 1846. Look also for hybrids: lime quats, lemon quats, orange quats, and calamondin (kumquats crossed with mandarin oranges). Buy kumquats that are bright orange. The peel should be consistent in color, the texture should be quite firm (think lemon firmness) and they should appear glossy. Storage: Kumquats are more perishable than other citrus because of their thin skins. They should keep for about five days at room temperature or about three weeks in the fridge. Cooking with kumquats: If you are putting kumquats, uncooked, into fruit or green salads, wash them (and your hands) and roll them gently between your fingers before adding. This releases some of the kumquat's essential oils and thus releases some of the wonderful somewhat acidic flavor into the menu item. Kumquats can be added to stuffings, rice and couscous, and cake, cookie and muffin batter. Or they can be used as a flavoring agent for sweet-and-sour sauces. The mighty kumquat can be candied, made into jam or marmalade, poached in syrup or preserved in liqueur. Try slicing kumquats (that'll improve your manual dexterity) and adding them to poultry, game, lamb or seafood dishes. Not only will you be adding flavor and color, you'll be adding vitamin C and potassium. SOURCE: Nancy Berkoff is a registered dietitian and chef from the Orange County area. <>Kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leek Quiche, Easy Recipe By :Healthy Choices Website 97 Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 11 ounces refrigerated bread stick dough 1 teaspoon olive oil 1 medium leek -- thinly sliced (1-1/2 cup) 1 clove garlic -- minced 3 green or red bell pepper rings -- up to 5 3/4 cup nonfat mozzarella cheese -- shredded 1 cup evaporated skim milk 3/4 cup Egg Beaters(r) 99% egg substitute (equivalent of 3 eggs) 1 1/2 teaspoons cornstarch 1/4 teaspoon freshly ground pepper 1/8 teaspoon ground nutmeg 1 1/4 cups finely chopped turkey ham -- optional grated Parmesan cheese -- optional Heat oven to 350F. Spray 10" pie plate with nonstick vegetable cooking spray. Set aside. Separate and unroll individual bread sticks. On flat surface, coil strips of dough into circle. Using rolling pin roll dough into 13" circle. Press dough into bottom and up sides of prepared pie plate. (Dough will shrink back slightly when pressing.) Set aside. In 10" nonstick skillet, heat oil over Medium heat. Add leek and garlic (and ham cubes, if using.) Cook for 8-10 minutes, or until leek is tender and just beginning to brown, stirring occasionally. Spread leek mixture in bottom of crust. Sprinkle cheese evenly over mixture. Arrange pepper rings over cheese, if using. In food processor or blender, combine remaining ingredients. Process until smooth. Pour mixture over filling. Bake for 45-50 minutes or until filling is set and crust is golden brown. Let stand for 10 minutes before serving. Sprinkle with shredded fresh Parmesan cheese, if desired. Can substituted a frozen unbaked pie shell for the bread stick dough. Very delicious with turkey ham added. Per serving using egg substitute and without turkey ham: 227 calories, 4 g. fat, 6%CFF, 3 mg. cholesterol. bobbi744@sojourn.com / Kitmailbox for Low Fat Contest 22 Fe 97 >fwd eatlf 4/99 Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : BTW - Egg substitute does * NOT* bake well at temps higher than 350F. I add moisture to the oven - spray the walls or put a tin of water on a lower rack. * Exported from MasterCook * Lemon Butter Sauce With Variations Recipe By :Savor the Flavor by Gail L. Becker, R.D. (1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup water 2 tablespoons fresh lemon juice 2 tablespoons minced shallot 1 1/2 tablespoons minced fresh parsley 1 1/2 teaspoons mixed dried herbs 8 teaspoons Butter Buds(r) Mix -- liquefied LEMON BUTTER SAUCE: In a small saucepan over medium-high heat, cook water, lemon juice, shallots and herbs until reduced to 1 tablespoon. Gradually add the butter buds, stirring constantly, until the mixture comes to a boil, boil 1 minutes. Strain if desired. Serve with seafood and vegetables. EACH tablespoon provides 10 cals, 0.5g fat (13% cff). MIXED HERBS: herbe de provence, fines herbs, or other blend. Double the quantity when using fresh herbs. TARRAGON SAUCE: Replace the water and lemon juice with 2 tablespoons each, white wine and white wine vinegar. Replace the herbs with 1 tablespoon fresh (of half that of dried) tarragon. Cook as directed. EACH tablespoon provides 10 cals, 0.5g fat (13% cff) DILL SAUCE: Replace the water and lemon juice with 1/4 cup white wine. Replace the herbs with 1+1/2 tablespoons minced fresh dill. cook as directed. EACH tablespoon provides 10 cals, 0.5g fat (13% cff) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : To liquefy Butter Buds Mix, combine one 1/2-ounce packet (8 level teaspoons) with 1/2 cup of hot tap water. Stir or shake vigorously to dissolve. Two tablespoons of Butter Buds Sprinkles is equivalent to 8 teaspoons of the mix. Butter Buds is a product of Cumberland Packing Corporation. * Exported from MasterCook * Lemon Buttermilk Pudding Cake Recipe By :Nancy Oakes & Bruce Aidells Serving Size : 4 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup granulated sugar -- divided 1/4 teaspoon salt 1/4 cup all-purpose flour 4 tablespoons unsalted butter -- melted 1/3 cup fresh lemon juice 1 large egg yolk 1 1/2 cups nonfat buttermilk 3 lg egg whites mint leaves -- sprigs for garnish Heat the oven to 350 degrees F (177 degrees C). Place all ingredients except egg whites and half of the sugar in a blender and process to combine. Set aside. Beat the egg whites and sugar and fold them into the cake mixture with a whisk or spatula, and pour into a buttered 8x8 baking pan. Set the cake pan in a larger pan and pour hot water into this pan to come half way up the sides of the cake pan. Bake for 45 minutes until top is lightly browned. Serve with whipped heavy cream or Cool Whip Free and garnish with a sprig of mint. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this the other night and it is wonderful. I thought it was too high in fat to post here, but I've done some playing with my MC nutritional analysis and found out it is low enough. I find the 4 servings to be overly generous, I would say at least 6. I think I got this from the Digital Chef web site. _____ * Exported from MasterCook * Lemon Squares, Easy Recipe By :Cooking Light April 1999 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup granulated sugar 3 tablespoons butter or margarine -- softened 1 cup all-purpose flour 3 large eggs 3/4 cup granulated sugar 2 teaspoons grated lemon rind 1/3 cup fresh lemon juice 3 tablespoons all-purpose flour 1/2 teaspoon baking powder 1/8 teaspoon salt 2 teaspoons powdered sugar 1. Preheat oven to 350. 2. To prepare the crust, beat 1/4 cup granulated sugar and the butter or margarine at medium speed of a mixer until creamy. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Gradually add 1 cup flour to sugar mixture, beating at low speed until mixture resembles fine crumbs. Gently press mixture into bottom of an 8-inch square baking pan. Bake at 350 for 15 minutes; cool on a wire rack. 3. To prepare topping, beat eggs at medium speed until foamy. Add 3/4 cup granulated sugar and next 5 ingredients (3/4 cup granulated sugar through salt), and beat until well-blended. Pour mixture over partially baked crust. Bake at 350 for 20 to 25 minutes or until set. Cool on wire rack. Sift powdered sugar evenly over top. Yield: 16 servings >From: "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : Took about 2 lemons to get the full measure of juice, but with oodles of zest left over. This was the cover recipe from this month's Cooking Light. It was _soooo_ worth it. I seldom go ga-ga over deserts, but I _really_ liked this one. And it was a good excuse to restock all my baking staples since I moved this past week. :-) * Exported from MasterCook * Linguine With Potatoes, Green Beans And Spinach Pesto Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Tablespoons Pine Nuts -- Toasted 7 Cups Spinach Leaves -- Trimmed 1/3 Cup Grated Fresh Parmesan Cheese 1/4 Cup Chopped Fresh Basil 2 Tablespoons Lemon Juice 1/2 Teaspoon Salt 1/4 Teaspoon Pepper 2 Garlic Cloves -- Minced 2 Tablespoons Water 1 Tablespoon Olive Oil 8 Ounces Linguine 3 Cups Red Potatoes -- Peeled And Cubed 2 Cups Green Beans -- Cut Parmesan Cheese -- Shaved Place 3 tablespoons pine nuts, spinach, and next 6 ingredients (spinach through garlic) in a food processor; process until smooth, scraping sides of processor bowl once. With food processor on, slowly pour water and oil through food chute; process until well-blended. Set aside. Cook linguine and potatoes in boiling water 6 minutes. Add green beans; cook an additional 5 minutes or until potatoes are tender. Drain. Vomninr 3 tablespoons pine nuts, spinach mixture, and pasta mixture in a large bowl. Toss well to coat. Garnish with shaved Parmesan cheese, if desired. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Longhorn Caviar Recipe By :Cooking Light Serving Size : 14 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Tomato -- Seeded And Chopped 1/3 Cup Thinly Sliced Green Onions 2 Tablespoons Chopped Green Chiles 2 Tablespoons White Wine Vinegar 1 Tablespoon Minced Seeded Jalapeno 1 Tablespoon Chopped Fresh Cilantro 1 Teaspoon Olive Oil 1/4 Teaspoon Salt 1/4 Teaspoon Ground Cumin 1/8 Teaspoon Pepper 1 Garlic Clove -- Minced 15 3/4 Ounces Black-Eyed Peas -- Drained Jalapeno Slices -- Optional Cilantro -- Optional Combine first 12 ingredients in a bowl. Cover and chill. Garnish with jalapeno slices and cilantro sprigs if desired. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Salad Dressing Tip Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Salad Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 3 parts vinegar -- 1 part oil Reverse the portions traditionally used to prepare salad dressing. Instead of 3 oil to 1 vinegar, use 3 vinegar to 1 oil. Vary the vinegars or use herb-infused vinegars. Substitute or combine with lemon or other juice. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Substitutes #2 Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** One of the tricks I've learned is how to thicken a sauce. --Cornstarch, of course, is low cal, but arrowroot and potato starch are also good substitutes for flour. So are cereals, like oatmeal. Also try cream of wheat or cream of rice. --We can also thicken by mashing cooked vegetables. Unlike cornstarch, veggies add flavor. I keep potato flakes, pureed squash and carrots on hand. Try strained and pureed foods for babies and combos for juniors. These tricks work for soups, stews, sauces and gravies. They also work for Gratins. Bonus: with lower fat, the leftovers last longer. The reheat was very tasty. - - - - - - - - - - - - - - - - - - -