* Exported from MasterCook * 15 Ways To Remove The Fat Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Invest in some good non-stick cookware and bakeware. Use lower heat and stir a lot when using no oil. Do not add fat to other food. Stop using: butter, cheese, cream, milk, margarine, oil, gravy, sour cream. Do not fry your food. Use other alternatives: broiling, oven frying, steaming, poaching, water sauteing, stir frying. Use gourmet ingredients to enhance flavor: Dijon mustard capers, flavored vinegars, herbs, hickory smoke, ginger, garlic, fruit juices, spices, sun-dried tomatoes, tamari, wines. Use nonfat yogurt instead of sour cream. Make nonfat yogurt cheese and use for dips and baking. Use evaporated skim milk to make sauces. Make flavored stocks (beef, chicken, fish, mushroom, and vegetables) then freeze in ice cube trays. Flavored teas can be used for poaching chicken, fish, and vegetables. Buy a herb and spice chart. Use a lot of fiber instead of fat for your dishes: add beans, grain and vegetables. Use a spray bottle for oils and dressings. Try using salsa or chutneys on baked potatoes, rice and salads. Substitute chopped water chestnuts for nuts in entrees. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * A Labor Day Picnic Menu - Ada 1999 Recipe By :Diabetic Lifestyle Com 1999 Labor Day Picnic Menu Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Belgian Endive Stuffed with Lower Fat Goat Cheese - recipe Cold Salmon with Shrimp and Herb Sauce - recipe Cold Vegetables with Mustard Vinaigrette -- reicpe Fruit and Cheese Macerated Cherries and Yogurt - recipe Fruit and Cheese: Select fresh fruit and use this as a second center piece for desert. The beginning of September brings apples as well as melons so you can have an excellent selection of textures and colors. Add skim milk cheeses which are now available in Swiss, Cheddar, Goat, Feta, Munster, and others. Source: "http://www.diabetic-lifestyle.com/reserve/aug99_recipe5.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Per serving not counting the cheese plate: 663 cals, 17g fat (26%); 14g fiber. * Exported from MasterCook * Almond Coriander Sauce Recipe By :John Ettinger Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup ground almonds 1/4 teaspoon ground coriander 1 teaspoon sugar or substitute -- or to taste 1 clove garlic -- minced 1 lemon -- juiced 3/4 cup nonfat plain yogurt -- or lowfat 1/8 teaspoon salt 1/8 teaspoon pepper 1/8 cup chopped fresh Italian parsley 1/4 cup chopped fresh cilantro Put all the ingredients except fresh cilantro and parsley in a blender. Remove to bowl and stir in the herbs. Suggested serving size: 1/4-cup Description: "herby yogurt sauce" Source: "101 Great Sauces (Prima: 1994)" S(Recorded by): "kitpath@earthlink.net 2001-05-09" Yield: "1 1/4 cups" Serving Ideas : for meat, fish, vegetables, especially with Green dishes. try it on souvlaki - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple-lemon Slush Recipe By :Tavolo Healthy Kitchen Serving Size : 1 Preparation Time :0:10 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Apple Juice, Frozen Concentrate 2 tablespoons Fresh Lemon Juice 1 cup Ice Recall the joy of a snow cone with this fresh-tasting slush. 1. In a blender, combine apple-juice concentrate, lemon juice and crushed ice. Blend until slushy. Calories 36 Cholesterol 0 mg; Protein .2 g; Sodium 11.29 mg; Carbohydrates 9.5 g; Total Fat 0.06 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot-cranberry Muffins Recipe By :Bisquick Booklet Serving Size : 12 Preparation Time :0:28 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups reduced fat Bisquick(r) 3/4 cup fat-free (skim) milk 1/2 cup sugar 1/3 cup dried apricots -- chopped 1/3 cup dried cranberries 1/4 cup fat-free cholesterol-free egg products -- or 2 eggs 1 tablespoon butter or margarine -- melted 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cinnamon Heat oven to 400 degrees. Place paper baking cups in each of 12 regular-size muffin cups. Stir all ingredients just until moistened. Divide batter evenly among muffin cups. Bake 13 to 18 minutes or until golden brown. Cool slightly; remove from pan. Yields: 12 muffins High Altitude (3500-6500 ft): Heat oven to 425 degrees 1 Muffin; Calories 120; Calories from Fat 20; Fat 2 g; Saturated 0 g; Cholesterol 0 mg; Sodium 220 mg; Carbohydrate 26 g; Dietary Fiber 2 g; Protein 3 g; % Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 4%; Iron 4%; Original Bisquick recipe provides 5 g fat per serving. Diet Exchanges; 1 Starch, 1 Fruit From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Pasta Salad With Salsa Recipe By :Child and Family Service Guild (1998) Flavors of Hawaii Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALSA: 1 cup finely diced fresh tomato 1 bunch green onions -- finely chopped 1/4 cup soy sauce 3 tablespoons seasoned rice vinegar 1/4 cup finely chopped cilantro 2 teaspoons ground fresh chili paste -- or to taste 1/2 cup finely chopped Maui onion lemon or lime juice 1/4 cup grated daikon radish PASTA: 3/4 cup daikon 3/4 cup carrot 1 cup soba noodles -- cooked 1/2 cup julienned won bok or napa cabbage 1/2 cup julienned zucchini SALSA: One hour before serving, combine all ingredients. Refrigerate. PASTA SALAD: Shred daikon and carrot lengthwise into long strings to resemble the soba noodles. Toss with pasta, cabbage and zucchini in a salad bowl. Add salsa and toss gently. Serve immediately. Source: "ISBN 0966450108" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus - Info Recipe By :Diana Shaw Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Once a harbinger of spring, asparagus is much too available now. Off-season asparagus, whether forced up from soil or flown in from far away, tends to be bland and tough -- barely reminiscent of the fresh real thing. So spare yourself some disappointment in December: Roll your cart right by those long-stemmed beauties from Brazil and wait until native field-grown asparagus is in stores. WHEN TO BUY March through June and October through November NUTRITION FACTS Serving: 5 spears Calories: 22 Fiber: 1.7 grams Fat: .5 gram Protein: 2.9 grams A good source of:Vitamin C; Folic Acid; Vitamin E RECIPES Use slender asparagus in stir-fries or steamed, chilled and tossed with vinaigrette for salads. Use thick asparagus as a simple side dish, steamed and drizzled with lemon and butter. Or for risotto seasoned with Parmesan and fresh mint. Or puree it with steamed potatoes and vegetable or chicken broth for soup. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Soup #2 Recipe By :Diana Shaw Serving Size : 6 Preparation Time :0:45 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Onion -- Chopped 1 Tbsp Vegetable Oil 1 Med Potato 2 cups Vegetable Stock 1 Lb Asparagus 4 Stalks Celery 1 Tsp Salt 1/8 Tsp Pepper 1. Saute onion in oil or butter. Dice potato and add along with 1 cup of stock. Simmer until potatoes are soft. 2. Wash the asparagus and snap off the tough ends. 3. Slice. 4. Chop celery small, including leaves. 5. Add asparagus, celery, and remaining vegetable stock to potatoes and onions. 6. Cook for 10 minutes, until the vegetables are quite tender. 7. Add salt and pepper and puree. 8. Add milk or broth to thin or extend soup as desired. TIP: If your asparagus has a lot of tough ends, but the spears seem fresh and good, peel and include the tender inside parts, or cook the spears along with the rest and put the finished soup through a food mill to remove the tough fibers. Prep time: 15 minutes Cook time: 30 minutes Serves: 6 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus With Orange Vinaigrette Recipe By :(City, March/April 2001) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fresh asparagus 1 cup orange juice or one of the Tropicana mixes Zest of one medium orange 1/4 cup extra virgin olive oil 1 tablespoon fresh lemon juice Salt and pepper to taste Ingredients to serve up to four. 1 Remove bottoms of asparagus spears and peel each to about two inches from the tip. In a large pot heat two quarts of salted water and cook asparagus 3 to 4 minutes. 2 Combine orange juice and zest in a small saucepan. Cook mixture, over a medium heat, until you have only one quarter cup of liquid. Remove from heat, and whisk into your quarter cup of orange, the olive oil, lemon juice and season with salt and pepper. 3 Transfer asparagus carefully to paper towels to drain. You can sprinkle with salt and pepper or let the vinaigrette do all the work. Now divide the asparagus into four plates and drizzle your orange vinaigrette over the asparagus. Your ready to serve a wonderful dish. Serves four. From HVL - sympatico - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Sauce For Veggies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium sweet onions -- chopped 1/4 cup Balsamic vinegar -- or more -- or red wine vinegar Garlic cloves -- chopped -- or garlic powder to taste (we love garlic) 1/2 teaspoon fresh basil -- minced (1/2 to 1) 1 teaspoon sugar -- (1 to 2) -- (can substitute aspartame) Combine all ingredients. Mix together and let it sit for a while at room temp. Spoon it onto fresh steamed veggies and enjoy! This is especially good on broccoli, asparagus, and green beans. Shared by Michael Sweigart . From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here is a great recipe that I learned from in-laws from Brazil. It is good on any steamed veggies, and especially enjoyed on Broccoli, asparagus, green beans. * Exported from MasterCook * Banana-nut Bread Recipe By :Bisquick Booklet Serving Size : 16 Preparation Time :1:15 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups very ripe bananas (about 2 large) -- mashed 3/4 cup fat-free cholesterol-free egg product -- or 5 egg whites 2/3 cup sugar 3/4 cup fat-free (skim) milk 3 tablespoons vegetable oil 1/2 teaspoon vanilla 2 2/3 cups Reduced Fat Bisquick(r) 1/2 cup nuts -- chopped or 1/2 cup miniature chocolate chips Heat oven to 350 degrees Grease bottom only of loaf pan, 9X5X3 inches. Stir bananas, egg product, sugar, milk, oil and vanilla in large bowl until blended. stir in Bisquick and nuts. Pour into pan. Bake 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Run knife or metal spatula around sides of loaf to loosen; remove from pan to wire rack. Cool completely before slicing. Yield: 1 loaf (16 slices) High Altitude 3500-6500 ft): Heat oven to 375 degrees. Decrease sugar to 1/3 cup. Bake 45-55 minutes. 1 Slice: Calories 170; Calories from Fat 55; Fat 6 g; Saturated 1 g; Cholesterol 0 mg; Sodium 240 mg; Carbohydrate 27 g; Dietary Fiber 1 g; Protein 3 g; % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 2%; Iron 6%; Original Bisquick recipe provides 9g fat per serving Diet Exchanges: 1 Starch, 1 Fruit, 1/2 Fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbara's Kale Cream Sauce Over Pasta Recipe By :Simply Vegan, Debra Wasserman Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pasta -- cooked and drained 1 tablespoon soy margarine 2 tablespoons whole wheat flour 1 cup soy milk 3 tablespoons nutritional yeast 1/2 teaspoon basil -- to 1 tsp 1/2 teaspoon thyme -- to 1 tsp 1/2 teaspoon dill -- to 1 tsp 1/2 teaspoon garlic powder -- to 1 tsp salt and pepper -- to taste 10 ounces frozen kale Heat all ingredients (except pasta) together in pan over medium heat, stirring often, until kale is done. Pour sauce over cooked pasta and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley And Mushroom Broth With Smoked Tofu Recipe By :Health Magazine Editors Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup pearl barley -- rinsed and drained 1 quart fat-free reduced sodium vegetable broth 1 tablespoon canola oil 1 small onion -- finely chopped 2 small carrots -- diced 1 stalk celery -- diced 1/4 pound mushroom slices 1 teaspoon cider vinegar 2 tablespoons tomato paste 5 ounces smoked tofu freshly ground black pepper 2 tablespoons chopped parsley 2 tablespoons cut chives 1. Place barley and broth in a large saucepan and bring to a boil. Lower heat to maintain a simmer, cover the saucepan, and cook for 30 minutes. 2. Meanwhile, heat the oil in a heavy skillet, add onion, carrot and celery and cook over medium heat for 10 minutes. Add the mushrooms and cook for 2 minutes more. 3. Add vegetables, vinegar, and tomato paste to the barley and broth and simmer, covered for 20 minutes. Add tofu and simmer covered for 10 minutes. Season the broth to taste with pepper; stir in the parsley and chives. serve hot. Source: "The Healing Cookbook (2000)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Both barley and tofu will help to lower cholesterol levels --- Thanks, Pat, for posting this recipe. I knew it was meant for our household when I saw the three ingredients in the title: barley and mushrooms have been our favorite foods for months and we always want to eat more tofu. I used red wine instead of oil, and next time I will skip the vinegar. Kathleen * Exported from MasterCook * Beet Juice Sauce Recipe By :Curtis Aikens Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups beet juice -- from about 2 pounds peeled beets 3 tablespoons canola oil 1 teaspoon lemon juice Salt and pepper In a saucepan, bring beet juice to a boil and reduce 50 percent. Remove from heat and whisk in oil in a slow stream. Whisk in the lemon juice and season with salt and pepper From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Belgian Endive Stuffed With Lower Fat Goat Cheese Recipe By :Diabetic Lifestyle Com 1999 Labor Day Picnic Menu Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup aged goat cheese -- (60 g) 2 cups plain nonfat yogurt (made without gelatin) -- (480 ml) 2 tablespoons chives -- (30 ml) minced 1 tablespoon finely chopped thyme -- (15 ml) 1 tablespoon finely chopped flat leaf parsley -- (15 ml) freshly grated pepper 2 heads Belgian endive -- about 12 leaves each extra chives for garnish Combine the goat cheese and yogurt and spoon into a cheese cloth lined strainer and place over a bowl to drain. Cover with plastic wrap and refrigerate for up to 2 days for thicker cheese. Discard the whey. Place the cheese in a medium size bowl. Add the chives, thyme, parsley and pepper and stir well to combine. Any cheese left over can be stored in the refrigerator, covered, for up to a week. Arrange 24 Belgian endive leaves on a platter. Place a tablespoon of goat cheese on each and garnish with chives. Per serving: 60 calories (26% calories from fat), 5 g protein, 2 g total fat (1.2 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 76 mg sodium Diabetic exchanges: 1/2 carbohydrate (1/2 skim milk) Source: "http://www.diabetic-lifestyle.com/reserve/aug99_recipe5.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bitar's Pan Grilled Falafel With Salad In Garlic Dressing Recipe By :Aliza Green, Bean Bible Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound (1/2 cup) dried split fava beans -- presoaked 1/4 pound (1/2 cup) dried chickpeas -- presoaked 1/2 cup seeded diced green bell pepper 1/2 cup chopped Italian parsley leaves 1 1/2 teaspoons garlic powder 1 1/2 teaspoons onion powder 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 teaspoon ground cumin 1/4 teaspoon baking soda 1/2 teaspoon olive oil or spray -- for cooking Bitar's Salad in Garlic Dressing -- see recipe 6 pita breads, whole-wheat or zaatar-spiced or white 1. Prepare the falafel: Drain the presoaked favas and chickpeas. Place in a food processor and blend to a pasty texture. Add the bell pepper, parsley, garlic and onion powders, salt, pepper, cumin and baking soda. Process until well mixed. 2. Transfer the mixture to a bowl. Form into balls about 1-inch in diameter and arrange on a waxed-paper lined tray. Cover and chill thoroughly, for at least 1 hour. 3. Preheat a nonstick skillet over medium heat, then lightly coat pan with oil. Pat the falafel balls into thin patties and add to the pan. Cook falafel patties on both sides (as you would pancakes). When browned remove from pan. 4. Prepare the garlic dressing. Prepare the salad. (see recipe). 5. Heat or grill the pita rounds. Serve falafel on top of the salad accompanied by warm pita. TIP - SLOW-SOAK CHICKPEAS - 10 hours at room temperature, change the water once to prevent fermentation in hot humid weather. QUICK-SOAK CHICKPEAS: Bring to a boil, cook 3 minutes, add a pinch of baking soda to cooking water for chickpeas; remove from heat and let soak 1 hour. TIP - SLOW SOAK BROWN FAVAS - 12 hours at room temperature, change the water once to prevent fermentation in hot humid weather. QUICK-SOAK FAVAS: Bring to a boil, cook 5 minutes; remove from heat and let soak 1 hour. Description: "Chickpeas mixed with fava beans" S(Recorded by): "Hanneman (kitpath@earthlink.net) on 01-May-2001" - - - - - - - - - - - - - - - - - - - NOTES : Amin Bitar developed this popular recipe for his customers who were looking for a lighter version of falafel. Brothers, Amin and Jude Bitar, run Bitar's Grocery and Pita Hut in Philadelphia. * Exported from MasterCook * Bitar's Salad In Garlic Dressing Recipe By :Aliza Green, Bean Bible Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh lemon juice 2 tablespoons extra virgin olive oil 1 teaspoon minced fresh garlic 1 head lettuce -- shredded (egs: Romaine/ iceberg/ green leaf) 2 large ripe tomatoes -- seeded and diced 1 cup chopped Italian parsley -- leaves only 2 sour dill pickles -- diced 1. Prepare Dressing: Using a hand held blender or in a blender, blend the juice, oil and garlic to a creamy liquid. 2. Prepare salad: Toss dressing with lettuce, tomatoes, parsley and pickles. S(Recorded by): "Hanneman (kitpath@earthlink.net) on 01-May-2001" - - - - - - - - - - - - - - - - - - - NOTES : Amin Bitar developed a lighter falafel for his customers in Philadelphia. He serve two-bean falafel with this salad. See the recipe Bitar's Pan Grilled Falafel with Salad in Garlic Dressing. * Exported from MasterCook * Black Bean Spread #3 Recipe By :Amy Coleman Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can black beans (drained) -- well rinsed -- 19 oz 1 tablespoon lowfat mayonnaise 2 tablespoons vinegar -- (any kind) 2 scallions (or more) -- green part only 15 fresh cilantro leaves (to 20) 1/2 teaspoon garlic powder 1/4 teaspoon salt Place all the ingredients in a food processor and blend until smooth and creamy. The spread may be covered and stored in the refrigerator for up to one week. Description: "Food Processor" Source: "Best of Home Cooking with Amy Coleman (1999)" Yield: "2 1/4 cups" Serving Ideas : Use instead of butter or margarine as spread for sandwich bread. Use as a dip; a condiment for nachos or soups. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Pancakes With Maple-orange Syrup Recipe By :Bisquick Booklet Serving Size : 16 Preparation Time :0:20 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *****Maple-Orange Syrup***** 1 cup maple-flavored Syrup 3 tablespoons orange juice *****Pancakes***** 2 cups Reduced Fat Bisquick(r) 1 cup fat-free milk (skim) 1/2 cup fat-free cholesterol-free egg product or 3 egg whites 2 tablespoons sugar 1 tablespoon orange peel -- grated 1 cup blueberries Make Maple-Orange Syrup; Heat ingredients in 1-quart saucepan over medium heat,stirring occasionally, until warm; keep warm. Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375 degrees. Or heat skillet or griddle over medium-high heat or electric griddle to 375 degrees, then grease with vegetable oil or shortening. Stir remaining ingredients except blueberries in large bowl until blended. Gently stir in blueberries. Pour by slightly less than 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden brown. Serve with syrup. Yield: 16 pancakes 1 Pancake: Calories 130 (Calories from Fat 10); Fat 1 g (Saturated 0g); Cholesterol 0mg; Sodium 210 mg; Carbohydrate 29 g (Dietary Fiber 1g); Protein 2g % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 4%; Iron 4%. Original Bisquick recipe provides 3g fat per serving Diet Exchanges: 1 Starch, 1 Fruit High Altitude (3500-6500 ft) No Changes From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Chowder Recipe By :DVO's Cookin' 2000 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups carrot -- pared and sliced 2 cups water 2 cups cooked chicken breast meat -- cubes 1 1/2 cups chicken broth 1 pound fresh broccoli 1/2 cup finely chopped onion 1 teaspoon salt 1/2 cup oat flour (ground oats) 2 cups 1% milk 1 1/2 cups shredded lowfat swiss cheese Pare the broccoli and cut in 1/2-inch slices with small florets. Combine carrots, water, chicken, broth, broccoli, onion, and salt in a saucepan; bring to boil. Reduce heat; cover and simmer 10 minutes. Bring to boil again; gradually add oat flour, stirring constantly. Stir in milk; simmer for 10 minutes, stirring occasionally. Remove from heat and top with cheese. TIP- To make 1/2 cup oat flour place 2/3 cup old fashioned oats in blender or food processor and whirl until consistency of flour, approximately 60 seconds. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Ginger Sauce Recipe By :Curtis Aikens Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds carrots 2 tablespoons ginger -- peeled and chopped 1 tablespoon soy sauce 3 tablespoons canola oil 1 tablespoon rice wine With an electric juicer, juice the carrot and ginger. In a saucepan, combine juices and soy sauce. Bring to a boil and simmer 7 to 10 minutes. Whisk canola oil into sauce in a slow stream. Add rice wine. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Raisin Muffins Like Mimi's But Lighter Recipe By :ELAINE MAGEE, KNIGHT RIDDER NEWSPAPERS Serving Size : 20 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup canola oil 1/3 cup lowfat buttermilk 1 cup brown sugar -- packed 1/3 cup pineapple juice -- drain from can below or orange juice 1 large egg 3 egg whites 1 tsp vanilla 1 1/2 cups unbleached flour 1 teaspoon cinnamon 1 teaspoon baking soda 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup chopped walnuts -- (optional) 8 ounces crushed pineapple -- drained (reserve juice if desired) 1/2 cup raisins 1 cup very finely grated carrots Preheat oven to 350 degrees. Coat 20 regular-sized muffin pans (or 10 large size) with canola cooking spray or muffin papers. Place oil, buttermilk and brown sugar in mixing bowl. Beat to blend. Blend in pineapple juice, egg and egg whites. Beat until well mixed. In another bowl, combine flour, cinnamon, baking soda, baking powder and salt. Stir flour mixture into wet ingredients until just blended. Add walnuts (if desired), crushed pineapple, raisins and carrots to muffin batter in mixing bowl and beat on low until blended, scraping sides of bowl midway through. Fill prepared muffin cups 3/4 full with batter (about 1/4 cup) and bake for about 20 to 25 minutes or until fork inserted in center of muffin comes out clean. Nutrition information per regular-sized muffin: 120 calories, 4 grams fat, 11 milligrams cholesterol, 186 milligrams sodium. TIPS: "The original recipe called for a whole cup of vegetable oil. I used canola oil and cut the amount down to 1/3 cup (not bad for 20 muffins). I added some buttermilk and pineapple or orange juice to make up the difference. I also cut the eggs from 3 whole eggs to 1 egg and 3 egg whites -- you need only one yolk to do the trick here. "The only other change I made was adding a teaspoon of vanilla extract, I thought it would complement the brown sugar called for in the original recipe. I had to convert the recipe from a loaf pan to muffins, but it seemed to work out just fine." - Magee Source: "Published 5/30/2001" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Mimi's Cafe is a popular chain throughout the west, with several locations in the Inland Empire. The carrot-raisin muffins at Mimi's Cafe are a favorite but they could use some lightening. Elaine Magee tests her revised recipe. * Exported from MasterCook * Chez Whiz (Cheese Substitute) Recipe By :Healthy Tomorrow 1997-Oct Serving Size : 18 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Water 4 ounces chopped pimientos -- (jar) 1/4 Cup Raw cashews (cleaned) 1 Tbsp. Lemon Juice -- (1 to 2) 2 Tbsp Nutritional Yeast (or Brewers Yeast) -- (2 to 3) 1/2 Tsp. Onion Powder 1/4 Tsp. Garlic Powder 3 Tbsp. Cornstarch 1/4 Tsp. Butter Flavor or butter buds 1 Tsp. Lite Salt Clean raw cashews by placing in boiling water for one minute. Pour through strainer, rinse, and place in blender. Add remaining ingredients, except lemon juice, and blend until very smooth. Cook until thickened, stirring constantly. Remove from heat and stir in lemon juice. Use as a dip or spread. Makes about 2 1/4 cups. Serving size: 2 Tablespoons. Nutritional Information per Serving: Calories: 15 Cholesterol, mg: 0 Fat, gm: 0.6 Sodium, mg: 55 Exchanges: Free food for 2 Tablespoons TIP - nutritional yeast is available at Loma Linda Market or other health food stores. Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center Source: "Loma Linda University Medical Center" S(VegRecipes): "Hanneman 2001-05-14" Yield: "2 1/4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Your taste buds won't even know this is not real cheese! Use it warm as a sauce over vegetables or cold as a spread on bread or crackers. * Exported from MasterCook * Chicken Marbella Recipe By :Tavolo Healthy Kitchen Serving Size : 4 Preparation Time :0:50 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups Dry White Wine 1/2 cups Nonfat Chicken Broth 1/2 cups Pitted Prunes 1/4 cups Dark Brown Sugar 1/4 cups Red Wine Vinegar 1/4 cups Green Olives 4 Cloves Garlic 2 Tbsp Olive Oil 2 Tsp Dried Oregano 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper 4 Boned And Skinned Chicken Breasts 1/4 cups Capers The prunes in Chicken Marbella are the secret to extending flavor without fat. Serve with basmati rice. Nutrition Note: The simple fat reduction in this dish is substituting skinless chicken breasts for chicken parts with skin, which slashes fat by about 80 percent. 1. Preheat oven to 400F (205 degrees C). In a saucepan, combine wine, broth, prunes, brown sugar, vinegar, olives, garlic, oil and oregano. Bring to a simmer over medium heat. Reduce the heat and simmer gently, uncovered, for 10 minutes. Season to taste with salt and pepper. 2. Place chicken breasts in a large shallow baking dish. Pour the sauce over the chicken, turning to coat. Scatter capers over the top. Bake until the chicken is no longer pink in the center, about 30 to 35 minutes. Calories 318; Cholesterol 66.25 mg; Protein 27.96 g; Sodium 580 mg; Carbs 32.79 g; Total Fat 7.06 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Style Seasoning #3 (Country Kitchen) Recipe By :Country Kitchen Collection Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups nutritional yeast flakes 3 Tablespoons onion powder 2 1/2 teaspoons garlic powder 1 Tablespoon salt 1 teaspoon celery seed 2 1/2 Tablespoons Italian seasoning 2 Tablespoons parsley -- dried Blend smooth all ingredients except parsley. Stir in parsley. Store in airtight container. Notes: Use this seasoning to make a quick chicken-like stock out of water when you have no veggie stock on hand. Excellent for flavoring rice and as a soup base. Make a very simple, easy, and good-tasting gravy by mixing water, seasoning, and miso (I like the dark brown rice miso). Typical proportions: 1.5 cups water, 1 T seasoning, 2 t miso. Increase/decrease seasonings according your your taste. Right before serving gravy, mix some starch (I frequently use potato starch) in a bit of water till well-blended and add to gravy to thicken (do this over medium heat). Add starch until you reach desired thickness. Quick, easy, and surprisingly tasty. Source: "http://www.recipesource.com/side-dishes/condiments/chicken-broth-mix1.html" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili-peanut Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Korean chili-garlic paste curry powder peanut butter rice wine Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : These came from the rec.food.cooking food group many years ago. They were posted as being sauces for broccoli, but they'd be good on any number of veggies or salads. * Exported from MasterCook * Chili-soy Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Korean chili-garlic paste soy sauce beer Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : These came from the rec.food.cooking food group many years ago. They were posted as being sauces for broccoli, but they'd be good on any number of veggies or salads. * Exported from MasterCook * Chocolate-almond Scones Recipe By :Bisquick Booklet Serving Size : 8 Preparation Time :0:27 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups reduced fat Bisquick(r) 1/2 cup sugar -- PLUS 1 tablespoon sugar 1/4 cup baking cocoa 1 teaspoon almond extract 1/2 cup plain low-fat yogurt -- or 1/2 cup lowfat buttermilk 1/4 cup fat-free cholesterol-free egg product -- or 2 egg whites Heat oven to 425. Grease cookie sheet. Stir Bisquick, sugar and cocoa in medium bowl. Stir in almond extract, yogurt and egg product until soft dough forms. Place dough on surface lightly dusted with Bisquick; gently roll in Bisquick to coat. Knead 5 or 6 times. Place dough on cookie sheet; pat into 8-inch circle. Brush with additional yogurt if desired. Cut into 8 wedges with floured knife, but do not separate. Bake about 12 minutes or until set. Carefully separate wedges. Serve warm. Yield: 8 scones High Altitude (3500-6500 ft): Bake about 14 minutes 1 Scone: Calories 195; Calories from Fat 25; Fat 3g; Saturated 1g; Cholesterol 0 mg; Sodium 390 mg; Carbohydrate 39 g; Dietary Fiber 2 g; Protein 5g; % Dietary Value: Vitamin A 05; Vitamin C 0%; Calcium 6%; Iron 10%; Original Bisquick recipe provides 6 g fat per serving. Diet Exchanges: 2 1/2 starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Chicken #2 Recipe By :BHG Daily Recipe Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces skinless boneless chicken breast -- (4 - 3 ounces each) 2 teaspoons orange peel -- finely shredded 1 cup orange juice 1/4 cup balsamic vinegar or white wine vinegar 1 tablespoon cornstarch 2 teaspoons honey 1 teaspoon instant chicken bouillon granules 1 Dash white pepper 2 cups shiitake mushrooms -- sliced fresh or button mushrooms 2 tablespoons butter or margarine 8 ounces tomato linguine -- cooked and/or plain linguine Snipped chives -- (optional) Orange slices -- halved (optional) 1. Place each chicken breast half between 2 pieces of plastic wrap. Working from center to the edges, pound lightly with the flat side of a meat mallet to 1/8-inch thickness. Remove plastic wrap. 2. In small bowl stir together the orange peel, orange juice, vinegar, cornstarch, honey, bouillon granules, and pepper. Set aside. 3. In a large skillet cook mushrooms in hot margarine or butter until tender; remove from skillet. In the same skillet cook chicken over medium heat about 4 minutes or until no longer pink, turning once. Remove chicken from skillet; keep warm. Return mushrooms to skillet. Stir orange juice mixture; add to mushrooms. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Serve chicken and sauce over linguine. Sprinkle with chives and garnish with orange slices, if desired. Makes 4 servings. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Grab your skillet and this recipe when you need a quick meal for guests. To complete the meal, toss mixed greens with a light vinaigrette and end with a citrus-flavored sorbet. Nutrition facts per serving: 434 calories, 9 g total fat, 2 g saturated fat, 45 mg cholesterol, 329 mg sodium, 62 g carbohydrate, 2 g fiber, 25 g protein, 8% vitamin a, 55% vitamin C, 3% calcium, 15% iron. * Exported from MasterCook * Coffee Can Batter Bread Recipe By :Press Enterprise Cook and tell 05-02-01 Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast 1/2 cup warm water -- (about 110 degrees) 1/8 teaspoon ginger 3 tablespoons sugar 1 1/2 cups milk or 1 can (12 ounces) evaporated milk 1 teaspoon salt 2 tablespoons salad oil 4 1/2 cups flour -- approximately butter or margarine -- melted In a large bowl, sprinkle yeast over warm water; blend in ginger and 1 tablespoon of the sugar. Let stand until bubbly, about 5 minutes. Stir in remaining 2 tablespoons sugar, milk, salt and oil. Beat in 3 cups of the flour, 1 cup at a time, with a regular mixer or by hand. When dough is too stiff to beat with a mixer, beat in about 1 1/2 cups more of flour with a heavy spoon, one-half cup at a time, until dough pulls away from sides of the bowl but is too soft to knead. Divide batter in half; place 1 portion in each of 2 well-greased 1-pound coffee cans or spoon all the batter into 1 well-greased 2-pound coffee can. Cover with a well-greased plastic lid or lids. At this point you may cover and freeze for up to 2 weeks. Let covered cans of batter stand in a warm place until batter rises and pushes off plastic lids, 45 to 55 minutes for 1-pound cans, and 55 to 60 minutes for 2-pound can. If frozen, let batter stand in cans at room temperature until lids are pushed off, 4 to 5 hours for 1-pound cans and 6 to 8 hours for 2-pound can. Set cans on lowest rack of a 350-degree oven. Bake uncovered until crust is very brown, about 45 minutes for a 1-pound can, about 60 minutes for a 2-pound can. Brush tops lightly with melted butter or margarine. Let cool in cans on a rack for about 5 minutes, then loosen loaves around edges of cans with a thin knife, slide bread from cans and let cool in an upright position on a rack. Serve warm or cool. Note: If you do not intend to use the cans again, you may remove the closed end of the can and push the bread out if there is any difficulty in removing the bread. Serving: "These are as good or better than English muffins and are delicious toasted with butter (and) jelly." Source: "Dee Pratt of Riverside" Yield: "2 pounds" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : * Make batter bread in coffee can to provide shape. The dough tells you when the bread is ready to bake; it pushes the lid off. * Batter breads are made from soft yeast doughs that are beaten vigorously but not kneaded. Very popular at one time, and still fun to make, are loaves baked in 1-pound or 2-pound coffee cans. The can gives the loaf its distinctive shape . . . tall, round and domed. * The plastic lid that comes with the coffee can proves useful at two stages. First, they seal the batter in the can for freezing if you want to bake the dough another time. Then, the lids tell you when the dough is ready to bake -- they pop off. Don't be concerned if the lids pop off from air pressure before the dough reaches the top of the cans; just put them back on until the dough pushes them off. *Dee writes: "They (loaves of bread baked in empty coffee cans) are good, fun to make and sell very well at bake sales. It makes a a great little round loaf of heavy-type bread and usually puffs up o * Exported from MasterCook * Cold Salmon With Shrimp And Herb Sauce Recipe By :Diabetic Lifestyle Com 1999 Labor Day Picnic Menu Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dry white wine -- (240 ml) 1 onion -- chopped 1 carrot -- chopped 1 stalk celery -- chopped 1 teaspoon black peppercorns -- (5 ml) 2 bay leaves 3 pounds king salmon filets -- skin intact 1/2 pound shrimp -- (240 g) HERB SAUCE: 1/2 cup nonfat mayonnaise -- (120 ml) 1 lemon -- grated rind and juice 1/4 cup nonfat plain yogurt -- (60 ml) 1/2 cup lowfat sour cream -- (120 ml) 1 clove garlic -- minced 2 tablespoons minced flat-leaf parsley -- (30 ml) 2 tablespoons minced fresh tarragon -- (30 ml) 1 tablespoon chopped chives -- (15 ml) 1 cucumber -- sliced thin for garnish extra tarragon -- for garnish Place the wine, onion, carrot, celery, peppercorns, and bay leaves in a poacher just big enough for the salmon. Bring to a boil and simmer for 3/4 of an hour. Slide the fish into the poacher and add boiling water just to cover the fish. Cover the poacher and barely simmer until the fish is cooked, about 13 minutes per inch of thickness. Add the shrimp in the last few minutes and poach until done. Remove from heat and cool salmon in the poaching liquid. Remove the shrimp, shell and devein and set aside. Carefully lift the salmon from the poacher and place on a serving platter. Surround with cucumber slices and shrimp. Garnish with tarragon. To make the herb sauce: Combine the mayonnaise, lemon zest, lemon juice, yogurt, and sour cream. Stir in the garlic, parsley, tarragon, and chives. Place in a small bowl and serve with salmon. Makes 1 1/3 cups (312 ml) sauce. Per serving: 340 calories (49% calories from fat), 37 g protein, 18 g total fat (4.8 g saturated fat), 6 g carbohydrates, 0 g dietary fiber, 145 mg cholesterol, 240 mg sodium Diabetic exchanges: 5 lean meat, 1/2 carbohydrate (1/2 bread/starch) Source: "http://www.diabetic-lifestyle.com/reserve/aug99_recipe5.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cold Vegetables With Mustard Vinaigrette Recipe By :Diabetic Lifestyle Com 1999 Labor Day Picnic Menu Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium zucchini -- cut into thin julienne 4 yellow squash -- cut into thin julienne 1 red bell pepper -- seeded and cut into thin julienne 1 1/4 pounds fresh green beans -- (600 g) tipped and ends snapped 1 1/2 pounds small new red potatoes or creamers -- (720 g) mustard vinaigrette: 2 scallions (white only) -- minced 1 garlic clove -- minced 2 tablespoons Dijon mustard -- (30 ml) 3 tablespoons boiling water -- (45 ml) 3 tablespoons olive oil -- (45 ml) 1 lemon -- juiced 2 tablespoons basil -- (30 ml) chopped freshly ground pepper Blanch the zucchini, squash, and red pepper for 2 minutes, until crisp-cooked. Refresh under cold water and dry on paper towels. Refrigerate. Cook the beans until crisp cooked in salted simmering water for 4 -5 minutes. Refresh under cold water, dry on paper towel and refrigerate. Boil the potatoes in lightly salted boiling water until cooked, about 8-10 minutes depending on size. Refresh under cold water and refrigerate until ready to make salad. To make the vinaigrette: Place the scallions. garlic, and mustard in a small bowl. Whisk in the boiling water slowly . Add the olive oil, lemon juice, basil and pepper. To serve: Toss the julienne vegetables with 3 tablespoons of vinaigrette. Place in the center of a platter. Place the potatoes and green beans around them and drizzle with the remainder of the dressing. Per serving: 176 calories (28% calories from fat), 6 g protein, 6 g total fat (0.8 g saturated fat), 29 g carbohydrates, 7 g dietary fiber, 0 mg cholesterol, 109 mg sodium Diabetic exchanges: 2 carbohydrate (1 bread/starch, 3 vegetable), 1 fat Source: "http://www.diabetic-lifestyle.com/reserve/aug99_recipe5.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Conchiglie Salad With Fennel, Tomatoes And Olives Recipe By :Rose Elliot Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces conchiglie rigate -- (pasta shells) salt 3 tablespoons olive oil 1 tablespoon wine vinegar 1/2 teaspoon Dijon mustard 1 garlic clove -- crushed freshly ground black pepper 1 large fennel bulb 1 pound tomatoes (preferably plum) -- roughly chopped 2/3 cup black olives 1. Fill a large saucepan with 4 quarts water and bring to a boil over high heat for the pasta. 2. When water boils, add pasta along with a tablespoon of salt and give the pasta a quick stir. Briefly put the lid on until it starts to lift, showing that the water has come back to a boil, then let the pasta bubble away, uncovered, for about 8 minutes, or until it is tender but still has some bite to it. 3. Make a vinaigrette by putting the oil, vinegar, mustard, garlic and salt and pepper into a jar and shaking until combined. 4. Cut any leafy bits from the fennel, chop them roughly and leave them on one side. With a sharp knife pare from the fennel any tough, stringy outer layers, then dice or chop the bulb. 5. Drain the pasta by tipping it all into a colander placed in the sink, then put it back into the still warm pan. Add the fennel, tomatoes and olives. give the vinaigrette a quick shake, then add to the pasta and stir gently until everything is coated. Scatter the reserved leafy bits of fennel on top. Served immediately or cover and leave until the salad cools to room temperature. Source: "1997 Vegetarian Pasta" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Colorful salad: white, red, black. "Fennel, with it's crunchy texture and aniseed flavor, makes a refreshing ingredient in this salad," says Rose Elliot * Exported from MasterCook * Cool Orzo Salad (Rosa Marina Salad) With Fruit Salsa Recipe By :P&R: Procino and Rossi Pasta; sister of Ronzoni Pasta Serving Size : 7 Preparation Time :0:15 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Cups orzo -- (8 oz.) uncooked (preferably P&R Rosa Marina) vinaigrette (see below) 2 cups chopped cantaloupe or peaches -- 1/2-inch pieces 1 cup chopped strawberries -- 1/2-inch pieces 1/2 cup sliced green onions COOL VINAIGRETTE: 3 tablespoons vegetable oil 3 tablespoons white vinegar 2 tablespoons honey 3/4 teaspoon salt 1/4 teaspoon ground ginger -- (optional) Cook pasta according to package directions; drain. Rinse with cold water to cool quickly; drain well. Meanwhile, prepare the Cool Vinaigrette recipe. Stir in cooled pasta and remaining ingredients. Serve immediately or cover and refrigerate. COOL VINAIGRETTE: In large bowl, stir together oil, vinegar, honey, salt and ginger (optional). Nutritional Information: Each Serving Provides: 210 Calories ; 5 g Protein ; 33 g Carbohydrates ; 6 g Fat (1 g Saturated Fat) ; 0 mg Cholesterol ; 220 mg Sodium Source: "Photo: http://www.nwpasta.com/rossi/recipes/325PR.html" S(Illustration): "http://www.bestoftaste.com/Eps12.htm" Yield: "7 Cups" Start to Finish Time: "0:25" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This slightly sweet, colorful year-round salad is refreshing with almost any entree. * Exported from MasterCook * Couscous Caprese Recipe By :Christy Hoban Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups diced Roma tomatoes 1 cup diced fresh mozzarella cheese 3 Tbsp minced shallots 1 Tbsp extra virgin olive oil 3/4 tsp balsamic vinegar 1 garlic clove -- minced 1/2 tsp salt 1/2 tsp black pepper 1 cup uncooked couscous 1 1/4 cup water 1/2 cup chopped fresh basil Basil leaves for garnish Combine tomatoes through pepper in a large bowl and marinate in refrigerator for 30 minutes, covered. Boil water and stir in couscous. Remove from heat and let stand for 5 minutes, covered. Fluff couscous with a fork and cool to room temperature. Add couscous and fresh chopped basil to the tomato mixture. Toss well. Garnish with basil sprigs. Source: "http://www.bellaonline.com/food_and_wine/food/low_fat_and_healthy_foods/subjects/sub958947260535.htm" Yield: "5 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Adapted from "Fresh Mozzarella, Tomato and Basil Couscous Salad", Cooking Light June 2000 * Exported from MasterCook * Cranberry Spread Recipe By :Whole Foods Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Cranberries 3 ounces nonfat cream cheese 3 tablespoons Honey 1 tablespoon Walnuts -- chopped 1/2 teaspoon Orange zest 1 tablespoon Orange juice Chop cranberries finely with knife or in food processor. Place chopped cranberries in med. mixing bowl and add remaining ingredients. Mix well with spoon. Spread keeps well in fridge for 3-4 days. Makes about 1 cup cranberry spread. Serve with crackers or pita. Cal 41.0 Fat 0.2 Fiber 0.4 CFF 3.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I had my annual Lady's Luncheon today and this is one of the appetizers I served. It tasted great. This recipe was posted to Eat-lf back in Dec of 1998 by Terri Law. It's a good way to use up the leftover frozen cranberries in your freezer. [Yvonne] * Exported from MasterCook * Croutons #6 Recipe By :Tavolo Healthy Kitchen Serving Size : 4 Preparation Time :0:15 Categories : Breads: Quick & Muffins Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Bread Slices 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper Classic croutons are loaded with fat, turning a simple salad into a feast of fat and calories. This low-fat version adds great crunch to soups and salads without tipping the nutritional scales. 1. Coat a baking sheet with olive-oil spray; spread bread cubes in a single layer and coat them lightly with the spray. Season with salt and pepper. Bake at 350 degrees F (175 degrees C) for 15 to 20 minutes, stirring once or twice, until golden. Cool; store in a plastic bag for up to 4 days. Calories 81; Cholesterol 0 mg; Protein 2.63 g; Sodium 318.7 mg; Carbs 14.94 g; Total Fat 1.06 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Potato Salad Recipe By :Peak of the Market Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 onion -- sliced 1 garlic clove -- minced 1 teaspoon cumin 1 teaspoon coriander 1 mango -- peeled and diced 2 tablespoons sugar 2 tablespoons lime juice 2 pounds red potatoes -- cut into large dice and boiled until tender mint leaves Heat oil in large fry pan and cook onion and garlic until soft and brown, about 10 minutes. Stir in cumin and coriander and toss with onions. Add mango, sugar and lime juice. Continue to cook on low heat, about 5 minutes. Place potatoes in serving bowl. Spoon onion mixture over top. Garnish with mint. Source: "www.peakmarket.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Caramel-pecan Rolls Recipe By :Bisquick Booklet Serving Size : 12 Preparation Time :0:50 Categories : Breads: Quick & Muffins Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pecan halves 2/3 cup packed brown sugar 1/2 cup light corn syrup 2 tablespoons butter or margarine -- melted 4 cups Reduced Fat Bisquick(r) 1 1/4 cups fat-free (skim) milk 2 tablespoons butter or margarine -- softened 1/2 cup packed brown sugar 1 teaspoon ground cinnamon Heat oven to 400 degrees. Stir pecans, 2/3 cup brown sugar, the corn syrup and 2 tablespoons melted margarine in rectangular pan, 13X9X2 inches; spread evenly. Stir Bisquick and milk until dough forms; beat 20 strokes. Place on surface dusted with Bisquick; gently roll in Bisquick to coat. Shape into ball; knead 10 times. Roll dough into 15x9-inch rectangle. Spread 2 tablespoons softened margarine over dough. Stir together 1/2 cup brown sugar and the cinnamon; sprinkle over dough. Roll up dough tightly, beginning at 15-inch side. Pinch edge of dough into roll to seal. Cut into twelve 1 1/4-inch slices. Arrange with cut sides down on mixture in pan. Bake 25 to 30 minutes or until golden brown. Immediately turn upside down onto heatproof serving plate; let pan remain over rolls for a few minutes. Serve warm. Yields: 12 rolls High Altitude 93500-6500 ft) Heat oven to 425 degrees. Bake about 25 minutes. 1 Roll: Calories 370; Calories from Fat 115; Fat 13 g; Saturated 2g; Cholesterol 0 mg; Sodium 520 mg; Carbohydrate 60 g; Dietary Fiber 2 g; Protein 5 g % Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 8%; Iron 12%; Original Bisquick recipe provides 18 g fat per serving Diet Exchanges: 2 starch, 2 fruit, 2 fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Elegant Leek Soup Recipe By :Diabetes Forecast, November 2000, page 41 Serving Size : 6 Preparation Time :0:25 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 2 small shallots -- chopped 1 1/2 cups cleaned chopped leeks -- (bottoms only) 1 cup dry white wine 2 medium russet potatoes -- peeled and diced 2 cups low-sodium low fat broth 1 1/2 cups 1% low-fat milk 1 1/2 cups evaporated skim milk 2 tablespoons crumbled blue cheese 6 servings/serving size: 1 cup. Preparation time: 25 minutes Melt the butter in a stockpot over medium-high heat. Add the shallots and leeks and leeks and saute for 10 minutes. Add the wine, potatoes, and broth and bring to a boil. Lower the heat to medium and cook for about 15 minutes. Add all the remaining ingredients, except the cheese. Heat through, but do not boil. Top each bowl with blue cheese. Calories: 156, total fat 2 grams, cholesterol 7 mg, sodium 186 mg, carbohydrate 24 g, fiber 2 g, protein 10 grams. 1 skim milk exchange and 0.5 saturated fat exchange. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : This looks yummy. My husband won't eat "creamed" anything, though. * Exported from MasterCook * Farfalle With Roasted Vegetables Recipe By :Beverly Lynn Bennett Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small zucchini -- cut in half lengthwise and cut into 1 inch pieces 1 medium yellow squash -- cut in half lengthwise and cut into 1 inch pieces 1 large red onion -- sliced 2 large carrots -- cut in half -- lengthwise and cut into 1 inch pieces 1 green pepper -- cut into 1 inch -- pieces 1 red pepper -- cut into 1 inch -- pieces 3 large red skin potatoes -- cut into 1 inch -- pieces 7 canned artichoke hearts -- (6-8) quartered 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 teaspoon garlic powder 1 teaspoon onion powder 2 teaspoons dried oregano 1 teaspoon paprika 1/4 cup chopped fresh parsley 2 tablespoons olive oil 1 pound farfalle pasta 2 tablespoons olive oil 2 teaspoons minced garlic salt and freshly ground black pepper 3 tablespoons chopped fresh parsley In a large bowl, combine cut vegetables, artichokes, seasonings, and the first 2 Tbs. olive oil and toss well. Spray two cookie sheets with non-stick cooking spray. Spread vegetable mixture in a single layer over the two cookie sheets. Bake at 425 degrees for 20 minutes. Stir vegetables and spread to a single layer again and bake 20 more minutes. Turn oven to broil, broil vegetables for 3-5 minutes or until potatoes are golden. Meanwhile, cook farfalle in salted, boiling water until al dente and drain. In a small frying pan, place the remaining 2 Tbs. olive oil and saute garlic for 1 minute. Toss cooked farfalle with the garlic-olive oil before tossing with oven roasted vegetables. Season to taste with salt and pepper. Transfer to a large platter and sprinkle with chopped parsley. Serves 6-8 Source: "http://www.veganchef.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fast Ramen Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ramen noodles -- 1 bag feeds 2 assorted veggies: fresh and/or frozen -- * 1 chicken teriyaki piece -- (feeds 2) -- (buy bags from sams and keep in freezer) It's the one dish I keep in the house for hot nights when I'm tempted to eat fast food. * like celery, carrots, mushrooms, napa cabbage, peas, broccoli spears, spinach make the soup. meanwhile zap the chicken. Let chicken rest 1 minute. Bias slice chicken and put into soup. ! That hint of teriyaki with the noodles ramen always rewards us for the effort of cutting and slicing when it's 98 degrees ! Even when it's hot, soup is good food. Augment a can of soup. Add carrots to the can of bean soup. This one is good outside. Turn on the sprinkles. sit so your feet get wet... From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Fruit With Poppy Seed Dressing Recipe By :Krista B Serving Size : 6 Preparation Time :0:15 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Banana -- Sliced 1/2 cup Orange Juice 1 tablespoon Lime Juice 2 tablespoons Poppy Seeds 1 tablespoon Raspberry Vinegar 1/4 teaspoon Olive Oil 1/4 cup Raspberries 1/8 teaspoon Cayenne Pepper 1/8 teaspoon Salt 1 cup Seedless Grapes -- Red 1 cup Cubed Watermelon 1 cup Halved Fresh Strawberries 1 cup Cubed Cantaloupe 1 cup Blueberries 1 cup Sliced Plums 1 In a blender or food processor, combine banana, orange juice, lime juice, poppy seeds, raspberry vinegar, olive oil, raspberries, salt and cayenne pepper, and puree until smooth. Cover tightly and refrigerate until ready to use. 2 Combine grapes, watermelon, strawberries, cantaloupe, blueberries and plums in a large bowl. Pour dressing over fruit and toss to coat. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 101.5 Total Fat 2.1g Sat Fat 0.2g Carbs 21.4g Fiber 3.7g Pro 1.8g Sod 51mg CFF 17.1% * Exported from MasterCook * Fresh Produce--hot Off The Grill Recipe By :Cooking LIght Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Don't limit the grill to entrees. Add delicious flavor to fresh fruits and veggies too. Move over meat! Make room on the grill rack for savory summer vegetables and spicy-sweet fruits. There's no reason that side dishes and even desserts can't soak up the same smoky flavor that meat, poultry, and seafood do. Fruits and soft vegetables don't need precooking, but sweet potatoes and other firm vegetables benefit from a quick simmer or steaming before hitting the grill. With this head start, they need less time on the grill and less fat to finish cooking. Marinades, herbs, and basting sauces bring out and complement the natural flavors of fresh produce. And with the coals already hot, why not grill fresh fruit for dessert? Fresh pineapple spears basted with a rummy glaze are a simple, delicious treat. From: Cooking Light From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruity Yogurt Pancakes Recipe By :Bisquick Booklet Serving Size : 12 Preparation Time :0:08 Categories : Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Reduced Fat Bisquick(r) 1/2 cup fat free milk (skim) 1/2 cup fat free cholesterol free egg product -- or 3 egg whites 1 tablespoon sugar 6 ounces fat free yogurt (any fruit variety) Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375. Or heat skillet or griddle over medium-high heat or electric griddle to 375; then grease with vegetable oil or shortening. Stir all ingredients until blended (batter will be thick). Pour by slightly less than 1/4 cupfuls onto hot griddle. Spread batter slightly. Cook until edges are dry. Turn; cook until golden. Yield: 12 pancakes High Altitude3500-6500 ft) No Changes 1 Pancake: Calories 100 (Calories from Fat 20); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 250mg; Carbohydrate 17g (Dietary Fiber 0g); Protein 3g %Daily Value: Vitamin A 0%, Vitamin C 0%, Calcium 4%, Iron 4%, Original Bisquick recipe provides 3g fat per serving Diet Exchange: 1 Starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Golden Couscous With Currants Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Fresh Lemon Juice 1 tablespoon Olive Oil 1/2 teaspoon Salt 1/8 teaspoon Ground Turmeric 2 cups Water 1 1/3 cups Couscous 1/2 cup Currants 1/2 cup Scallions When it comes to speed, it doesn't get any better than instant couscous. Actually a form of pasta, couscous is made from golden semolina flour, mixed with water and rolled into tiny grains. Serving Suggestion: Delicious with Honey-Mustard Chicken. 1. In a saucepan, bring lemon juice, oil, salt, turmeric and water to a boil. Stir in couscous and currants. Remove from the heat and cover. Let stand until the water has been absorbed, about 5 minutes. With a fork, fluff the couscous and stir in scallions. Season with salt to taste. Calories 122; Cholesterol 0 mg; Protein 3.35 g; Sodium 121.42 mg; Carbs 23.84 g; Total Fat 1.53 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grains - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Moving Toward A Plant Based Diet-Whole Grains If you're moving your family toward a more health promoting plant based diet, a whole grain breakfast is a great place to start! Whole grains are prepared in minutes and are rich in nutrients. They can be cooking while you take your shower, get the kids ready or do 25 minutes on the exercise bike. Then, simply garnish with the broad array of condiments available and breakfast takes on a healthy and exciting new flavor. Whole grains are nutritional powerhouses: they are rich in fiber, vitamins and minerals. What makes a grain "whole", is that it has not been processed or refined, thereby preserving its outer fibrous shell and its inner germ, rich in nutrients. Because the bran has been retained, each 1/2 cup serving of a whole grain provides 4-6 grams of fiber. (The recommended daily intake of fiber is about 30 grams). The indigestible outer covering is the source of insoluble fiber, effective at promoting healthy bowel movements and stabilizing fluctuating blood sugar levels. The germ is where most of the amino acids, the building blocks of protein, are found. Preparing grains couldn't be easier. The simple "2:1 formula" is almost universal: that is 2 parts water to 1 part grain. Slightly more water is recommended for drier grains like millet, quinoa and amaranth. The cooking time is usually 25 minutes, but cooking time will vary depending on the level of heat used, the type of pan and whether or not it is cooked covered. Try adding cinnamon, ginger, vanilla and other spices to the cooking water. Another popular method worldwide is to create a pilaf, by sauteing spices and veggies, adding the grain and steaming with water or broth and cooking covered. Garnishes make whole grains fun to have for breakfast. Start with nuts or seeds, which are delicious toasted. Then add a bit of fruit and some sweetener such as real maple syrup or honey. Vanilla yogurt is delicious on breakfast grains, but if you're trying to eliminate dairy products, soy-milk, rice-milk or almond-milk are all good options. Do some searching in your local grocery and see if they carry some of the following whole grains. They probably do. Quinoa is a gluten-free grain used by the Inca Indians. It is round and tan colored, but cooks into a light, translucent, fluffy grain. Steel cut oats are uncommonly used and yet, are richer in texture, flavor, fiber and nutrients than oatmeal or oat bran. Steel-cut simply refers to the blade used to chop the hard, whole grain into smaller chunks, thus allowing for reduced cooking time. Millet is yet another small, round, yellowish grain that has more protein than most. It is cultivated and used around the world. A common technique used with millet is to toast it lightly in a dry pan till golden and then using it as a pilaf. Plain long grain or short grain brown rice can be transformed into "rice pudding" with the addition of vanilla, cinnamon, nuts and yogurt. This is the perfect thing to do with left-over rice. Brown rice is certainly available most everywhere. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Granola Pancakes Recipe By :Bisquick Serving Size : 16 Preparation Time :0:07 Categories : Breakfast Eat-LF Mailing List Grains & Cereals Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Reduced Fat Bisquick(r) 1 1/2 cups fat free milk (skim) 1/4 cup fat free cholesterol-free egg product -- or 2 egg whites 1/2 cup no-added-fat granola banana -- sliced, if desired additional granola -- if desired maple syrup -- if desired Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375 degrees. Or heat skillet or griddle to 375 degrees, the grease with vegetable oil or shortening. Stir Bisquick, milk and egg product in medium bowl until blended. Stir in 1/2 cup granola. Pour by 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden brown. Serve with banana, additional granola and syrup. Yields: 16 pancakes 1 Pancake: Calories 75, Calories from Fat 10; Fat 1g; Saturated Fat 0g; Cholesterol 0mg; Sodium 190 mg; Carbohydrate 14 g; Dietary Fiber 1g; Protein 3g; %Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 4%; Iron 4%; Original Bisquick recipe provides 3 g fat per serving. Diet Exchange: 1 starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grapefruit-mint Chicken Recipe By :Tavolo Healthy Kitchen Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Boneless Skinless Chicken Breast Halves -- Or Turkey Breasts 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper 3 Tsp Olive Oil 1/4 cups Shallots 1/4 Tsp Crushed Red Pepper 1/2 cups Nonfat Chicken Broth 1/2 cups Fresh Grapefruit Juice 2 Tsp All-Purpose Flour When sauteing chicken or any meat or fish, for that matter the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the chicken is cooked. This recipe accomplishes both with unbeatable ease. 1. Season the chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat half the oil over medium-high heat. Add chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium and add remaining oil to skillet. Add shallots and crushed red pepper. Cook, stirring, for about 2 minutes. Remove from heat. In a small bowl, whisk broth, grapefruit juice, half of the mint and the flour. Add to skillet. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with the remaining mint. Calories 198; Cholesterol 82.7 mg; Protein 33.69 g; Sodium 252.36 mg; Carbs 5.83 g; Total Fat 3.69 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Orzo Salad With Olives Recipe By :Christy Hoban Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orzo 1 Tbsp extra virgin olive oil 2 cloves garlic -- peeled and minced 1/4 tsp salt 3 Tbsp lemon juice 1/4 tsp freshly ground pepper 14 ounces canned artichoke hearts -- drain well -- (not packed in oil) 14 ounces canned garbanzo beans -- drain, rinse well 1/4 cup sliced black olives 3 Tbsp chopped fresh mint leaves 2 cups chopped fresh tomatoes 1 cup reduced fat feta cheese (Mediterranean style or Tomato basil feta) Boil water with salt. Add pasta and cook until al dente (3-5 minutes). Drain with cold water and rinse in a colander. Press to remove excess water. Transfer orzo to a large bowl and toss with oil. Cut artichoke hearts into eighths length-wise and add to the orzo along with the garbanzo beans, olives, mint and 3/4 cup of feta cheese. Toss with lemon juice and pepper. When ready to serve add tomatoes and sprinkle remaining feta cheese on top. Source: "Adapted from Eating Well Magazine" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Hoban is a registered Dietitian and Healthy Foods Host * Exported from MasterCook * Grissini Recipe By :Tavolo Healthy Kitchen Serving Size : 80 Preparation Time :2:25 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 2 Onion 1 1/4 cups Warm Water 1/4 Oz Active Dry Yeast 1 Tbsp Granulated Sugar 1 1/2 Tsp Salt 4 cups All-Purpose Flour 1 Lg Egg The breadsticks on the table at your favorite Italian restaurant are called grissini. You can buy packaged grissini at Italian specialty shops, but they are far better when homemade. These are onion-flavored. 1. Heat oil in a large skillet over low heat. Add onions and cook, stirring, until deep golden, 10 to 15 minutes. Set aside to cool. 2. Put warm water in a large bowl. Sprinkle yeast on top and let stand for 5 minutes. Add sugar and salt. Gradually stir in three-fourths of the flour and stir until the mixture forms a dough. Turn out onto a floured work surface and knead for 10 minutes, adding flour as necessary, until the dough is soft, silky and no longer sticky. (Alternatively, to make dough in a food processor, dissolve yeast in warm water. Combine 3 cups flour, sugar and salt in the food processor. With the motor running, gradually pour the yeast mixture through the feed tube. Add additional flour as necessary to make a dough that forms a ball, then process for 40 to 60 seconds to knead. Turn out onto a floured work surface.) 3. Knead in the reserved onions, adding additional flour as needed. Place the dough into a lightly oiled medium-sized bowl, cover with plastic wrap and let rise until doubled in bulk, 45 minutes to 1 hour 4. Set oven racks in upper and middle positions; preheat to 375 degrees F (190 degrees C). Lightly oil 2 baking sheets or spray with nonstick cooking spray and dust with flour. 5. Punch down the dough and turn out onto a well floured surface. Pat into a rectangle about 8 by 15 inches. Cut the rectangle in half lengthwise, then cut each rectangle crosswise into about twenty 3/4-inch-wide strips. Roll each strip into an 8-inch-long "snake" and cut in half; you will have about eighty 4-inch lengths [per recipe yield in 80 grissini]. Place on the prepared baking sheets. Let rest for 15 minutes, covered with towels. 6. In a small bowl, lightly whisk the egg white with 1 tablespoon water [per recipe yielding 80 grissini]. Brush the tops of the breadsticks with the egg-white mixture. 7. Bake 2 sheets at a time, reversing pans midway, for 30 to 40 minutes, or until deep golden and crisp. If your breadsticks will not fit on 2 baking sheets, you can bake them in batches. (Store cooled breadsticks in a tightly covered container for up to 4 days or freeze for up to 3 months. Re-crisp for 5 minutes at 350 degrees F/175 degrees C.) Calories 20; Cholesterol 0 mg; Protein 62 g; Sodium 44.54 mg; Carbs 4.03 g; Total Fat .23 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Increase Your Fruit And Veggie Intake Recipe By :WhyBeFat newsletter Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There are no known diseases caused by eating fruits and vegetables. In fact it's right the opposite. Evidence links fruit and vegetable intake to everything from lower blood pressure to a reduced risk of cancer and better vision. Fruits and vegetables also add fiber, vitamins, minerals, and potentially valuable plant compounds like antioxidants to the diet. In addition you get flavor, variety, and texture in your meals at a really low calorie cost. Non-starchy vegetables contain roughly 25 calories per half-cup serving and a serving of fruit averages only about 60 calories. And that's a super bonus for anyone making lifestyle changes in order to reduce weight and improve health. And making those changes doesn't really require you to make a major overhaul of your diet. Just making some minor changes to your usual eating pattern can make a really big difference. Don't worry about getting a full serving when you first start out. Small consistent extras will add up. Then you can gradually increase the ratio of fruits and vegetables to other items. Here are some ideas to get you started. Breakfast: Add fresh or dried fruit to cereal or yogurt, warm up some frozen berries and serve over pancakes or waffles, scramble an egg with a large handful of pepper strips and onions, or spread toast with a thin layer of peanut butter and top with banana slices. Lunch: Add lettuce and tomatoes to sandwiches and garnish your plate with a few grapes, a melon wedge, or some cherry tomatoes. Or you can fill pita bread with deli meat or tuna and a half-cup or more of chopped vegetables like tomato, bell pepper, onion, or spinach tossed with salad dressing. Dinner: Experiment with dishes such as stews, stir-fries, curries, or pasta dishes that mix vegetables with meat and poultry. Try roasting some root vegetables, or steaming fresh greens until they are just cooked, and then saute them in a little olive oil and fresh garlic. Try to routinely begin dinner with a tossed salad, a fruit cup, or a cup of vegetable-based soup. Desserts: Desserts like warm baked apples with a dollop of vanilla ice milk, fresh kiwi or strawberries dipped in chocolate sauce, ripe pear wedges drizzled with caramel, or a split banana topped with a small scoop of sorbet or ice cream, crushed pineapple, and syrup. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * India Spice Marinade Recipe By :Tavolo Healthy Kitchen Serving Size : 21 Preparation Time :0:10 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Cumin Seed 1 Tsp Coriander Seed 1 Tsp Mustard Seed 1 Tbsp Paprika 1/2 Tsp Cayenne Pepper 1/2 Tsp Salt 1/2 Tsp Turmeric 1/2 cups Plain Nonfat Yogurt 2 Tbsp Fresh Lime Juice 1 Sm Onion 4 Cloves Garlic 1 Tbsp Fresh Ginger Cuisine: Indian Course: Savory Sauces & Condiments Marinate seafood in the refrigerator for 20 minutes to 1 hour, or chicken for as long as 8 hours. The basic recipe yields enough to marinate 2 lbs. of fish or chicken. 1. In a small dry skillet, toast cumin, coriander and mustard seeds over medium heat, stirring constantly, until fragrant, about 2 minutes. Transfer to a spice grinder or mortar and pestle and grind to a fine powder. Add paprika, cayenne pepper, salt and turmeric. 2. In a medium bowl, stir together the yogurt and lime juice. 3. Finely chop the onion, garlic and ginger and add to the yogurt mixture. 4. Add ground spices to the yogurt mixture and combine well. Calories 10; Cholesterol .11 mg; Protein .58 g; Sodium 60.64 mg; Carbs 1.67 g; Total Fat .18 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for any of you who enjoy Indian foods. This can be used as a condiment or marinade. * Exported from MasterCook * Lemon-mustard Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lemon juice fresh tarragon dijon mustard black pepper Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : These came from the rec.food.cooking food group many years ago. They were posted as being sauces for broccoli, but they'd be good on any number of veggies or salads. * Exported from MasterCook * Lemon-poppy Seed Hotcakes Recipe By :Bisquick Booklet Serving Size : 16 Preparation Time :0:20 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *****Lemon-Scented Honey***** 1 cup honey 1/2 lemon -- thinly sliced *****Hotcakes***** 2 cups Reduced Fat Bisquick(r) 2/3 cup fat free (skim) milk 1/2 cup fat free cholesterol-free egg product -- or 3 egg whites 1 tablespoon poppy seeds 2 teaspoons lemon peel -- grated 2 teaspoons fresh lemon juice 6 ounces nonfat lemon yogurt Make Lemon-Scented Honey. Heat ingredients in 1-quart saucepan over medium heat, stirring frequently, until hot. Remove lemon before serving. Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375 degrees. Or heat skillet or griddle over medium-high heat or electric griddle to 375 degrees, then grease with vegetable oil or shortening. Stir remaining ingredients until blended. Pour by slightly less than 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden. Serve with Lemon-Scented Honey. High Altitude (3500-6500 ft): Increase milk to 1 cup. 1 Pancake: Calories 75; Calories from Fat 10; Fat 1g; Saturated 0 g; Cholesterol 0 mg; Sodium 190 mg; Carbohydrate 13 g; Dietary Fiber 0g; Protein 3g %Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 4%; Iron 4% Original Bisquick recipe provides 3g fat per serving Diet Exchanges: 1 starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon-poppy Seed Muffins #2 Recipe By :Bisquick Booklet Serving Size : 12 Preparation Time :0:54 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free (skim) milk 1/2 cup fat-free cholesterol-free egg product -- or 3 egg whites 2 tablespoons vegetable oil 1 package lemon instant pudding and pie filling mix -- 4-serving size 2 cups Reduced Fat Bisquick(r) 1/4 cup poppy seeds 1/4 teaspoon lemon peel -- grated *****Glaze***** 2/3 cup powdered sugar 3 teaspoons lemon juice -- to 4 teaspoons Heat oven to 375 degrees. grease bottoms only of 12 regular-size muffin cups, or place paper baking cup in each muffin cup. Stir milk, egg product, oil and dry pudding mix until blended. Stir in Bisquick, poppy seeds and lemon peel until blended. Divided batter equally almond muffin cups. Bake 22 to 27 minutes or until light golden brown. Cool 10 minutes; drizzle with Glaze Glaze: Stir ingredients until smooth enough to drizzle. Yield: 12 muffins High Altitude (3500-6500 ft): No Changes 1 Muffin: Calories 175; Calories from Fat 45; Fat 5 g; Saturate 1 g; Cholesterol 0 mg; Sodium 360 mg; Carbohydrate 29 g; Dietary Fiber 1 g; Protein 4 g; % Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 8%; Iron 6%; Original Bisquick recipe provides 10 g fat per serving Diet Exchanges: 2 starch, 1/2 fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - -