* Exported from MasterCook * Adas Careh (Lentil Butter) Recipe By :Vegetarian Times March, 1992 Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils 1/2 tsp Salt 2 1/4 cup Water 1 tbsp Olive oil 6 Green onions -- sliced 1 sm Garlic clove -- minced 1 1/2 tbsp Parsley 1 dash Cayenne 1 dash Turmeric 1/4 cup Water -- as needed Combine water, lentils, salt in a pot. Cook till lentils are soft. Drain, reserve stock. Heat oil in skillet & saute onions & garlic till onions are translucent. Add parsley & spices & cook another minute. Set aside. Combine lentils, cooking water & onion mixture in a food processor, adding more water a tb at a time as needed till the mixture reaches a spreadable consistency. Refrigerate a few hours before serving. Spread on whole grain crackers or use as a vegetable dip. Nutrition: Calories 267, Fat 4.3g, CFF 13.6%, Carbohydrates 44g, Fiber 20.5, Protein 17.8g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * African Fruit Salad Recipe By :Fruit Desserts, Williams-Sonoma Kitchen Library Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Papaya -- 1 Lb Or Larger 2 Mangos -- Abt 1 Lb Each 1 Lg Pineapple -- 3 - 4 Lb 2 Lg Bananas Here is a naturally sweet, refreshing dessert that is a common finale to dinner parties in former French West Africa. Use only the ripest, fullest-flavored fruits; bananas that have just turned yellow and only the sweetest pineapple. If you cannot find large-sized fruit called for in the recipe, equivalent weights of smaller fruits can be used. You can make the salad up to 4 hrs ahead of time, then cover with plastic wrap and refrigerate. Add the bananas just before serving, however, or they will turn brown. The fruits must be all cut into very small pieces for the dish to be at its best. Half the papaya and scoop out its seeds; peel the halves. Cut the flesh into small pieces and place in a large serving bowl. Peel the mangoes. Slice as much of the flesh off the pit as possible, being careful to capture any juices. Cut the flesh into small pieces. Add the pieces and their juices to the bowl holding the papaya. Using a sturdy, harp knife, cut the top and bottom off of the pineapple. Set the pineapple upright on a cutting board. Working from the top to the bottom, slice off the dark, prickly outside skin. Cut out any remaining eyes or dark spots. (A strawberry huller works well for this.) Cut the pineapple lengthwise into quarters, being careful to capture any juices. Cut lengthwise again to remove the tough inner core on each quarter. Cut the pineapple into small pieces, again being careful to capture any juices. Add the pineapple and juices to the other fruits. Toss well, cover and refrigerate until well chilled. Just before serving, peel the bananas and cut into small pieces. Add to the bowl, toss well and serve. Serves 8 This was very good. We had it as a dessert...but would be wonderful as a summer salad also. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 99.3 Fat 0.7g Carb 25.3g Fib 2.7g Pro 0.9g Sod 3mg CFF 5.4% * Exported from MasterCook * Anzac Biscuits Recipe By :Cooking Light - April 1997 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup regular oats 1 Cup all-purpose flour 1 Cup packed brown sugar 1/2 Cup coconut -- sweetened, shredded 1/2 Teaspoon baking soda 1/4 Cup stick margarine -- melted 3 Tablespoons water 2 Tablespoons cane syrup -- golden or light cooking spray Preheat oven to 325 deg F. Combine first 5 ingredients in a bowl; stir well. Add margarine, water, and syrup; stir well. Drop by level tablespoons, 2 inches apart, onto baking sheets coated with cooking spray. Bake at 325 deg F for 12 minutes or until almost set. Remove from oven; let stand 2-3 minutes or until firm. Remove cookies from baking sheets. Place on wire racks; let cool completely. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per cookie: Cals - 98 - 27%ff Fat - 2.9g Carb - 17.3g * Exported from MasterCook * Anzac Biscuits #2 Recipe By :Embassy of Australia Serving Size : 20 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup butter 1 tablespoon golden syrup 1/2 teaspoon bicarbonate of soda 2 tbsp boiling water 1 cup rolled oats -- uncooked 1 cup desiccated coconut 1 cup all-purpose flour 1 cup brown sugar 2 tsp ginger (5 dozen) Melt butter and golden syrup in large pan over a low heat. Add bicarbonate of soda mixed with boiling water. Combine dry ingredients in a mixing bowl, then pour melted mixture into center and mix to a moist but firm consistency. Drop slightly rounded teaspoonful of mixture on to cold greased tray. Cook for about 15 minutes in a moderate oven. Cool on a wire rack. >From: "Paul Carreno" ---- ANZACs is the name given to an alliance between Australia and New Zealand and it stands for "Australian and New Zealand Army Corps Each year Australia commemorates the anniversary of Anzac Day on the 25th of April as the day when Anzacs landed into the beaches of Gallipoli. The courage, honesty, endurance, resourcefulness and loyalty of Anzacs became an inspiration to this young nation. Australians commemorate this day in Australia and overseas mainly at Anzac Cove (Gallipoli- Turkey -) each year with great proud and respect to his great sons of Anzacs. They recall that from the deeds and sacrifices of the Anzacs at Gallipoli there emerged a powerful sense of Australian identity. In fact, the young Turkish soldiers on one side and the young Australian soldiers on the other, were both innocent victims of cruel and imperialist policies of the major super powers of the time. All the wars are unjustifiable and evil. But this one was also an unofficial announcement of the birth of two nations: Australians from a British colony and Turks from a collapsing Ottoman Empire. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Glazed Pork Tenderloin Recipe By :Cooking Light - March 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin 1/4 cup all-purpose flour 4 teaspoons vegetable oil -- divided 1/4 cup shallots -- minced 2 tablespoons fresh ginger -- peeled and grated 3/4 cup apricot nectar 1/4 cup dry sherry 1 stick cinnamon -- 3 inches 2 tablespoons low-sodium soy sauce 2 teaspoons cornstarch 3/4 cup low-salt chicken broth 1/2 teaspoon lemon juice 1/2 teaspoon dark sesame oil 1/4 teaspoon salt 1/8 teaspoon pepper Trim fat from pork; cut crosswise into 1/4-inch-thick slices. Combine pork and flour in a large zip-top plastic bag. Seal and shake to coat; set aside. Heat a 10-inch cast iron skillet over medium=high heat; add 1 1/2 tsp vegetable oil; swirl to coat bottom of pan. Add half of pork to skillet; cook 2 minutes on each side or until done. Remove from skillet; set aside. Repeat procedure with remaining pork and 1 1/2 vegetable oil. Let skillet cool slightly. Heat skillet over medium heat. Add 1 tsp vegetable oil to skillet, swirling to coat. Add shallots and ginger; saute 30 seconds. Stir in apricot nectar, sherry and cinnamon stick, scraping skillet to loosen browned bits. Combine soy sauce and cornstarch in a small bowl; stir well. add cornstarch mixture to skillet. Stir in broth and lemon juice. Bring to a boil; cook 1 minute, stirring constantly. Return pork to skillet; reduce heat and simmer 3 minutes or until thoroughly heated. Stir in remaining ingredients. Discard cinnamon stick. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 252 - 30%ff Fat - 8.3g * Exported from MasterCook * Baked Beans Espanol Recipe By :SueBee Honey Collector's Edition Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 64 ounces seasoned baked beans -- undrained 1/2 cup onions -- chopped 1/2 cup bell peppers -- chopped 1 clove garlic -- minced 1/2 cup ketchup 1/4 cup honey 2 cup fat-free cheddar cheese -- shredded 1/2 cup white bread crumbs 1/2 tsp salt 1/4 tsp black pepper Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. In a mixing bowl, combine beans, onions, bell peppers, garlic, ketchup, and honey. Mix well. Spread into prepared dish. In a small bowl, combine cheese, crumbs, salt, and black pepper. Mix well. Spoon over bean mixture. Bake, uncovered, for 45 minutes, or until top is browned. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with hot dogs or hamburgers. NOTES : Freezes well. * Exported from MasterCook * Baked Salmon Recipe By :Elizabeth C Summo@gillette.com Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz salmon fillets -- (2 4oz each) 4 teaspoons reduced-calorie margarine -- Juice of 1 lemon 2 tsp dillweed salt and pepper Preheat oven to 350.Top salmon fillets with margarine, lemon juice, dillweed, dash of salt and pepper. Wrap in foil and bake until fish flakes easily when tested with fork. (I usually just bake it in a covered casserole dish and sometimes use less margarine). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana And Sour Cream Mold Recipe By :Jello, Fun & Fabulous Recipes Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ozs lime gelatin powder 2 cup boiling water 1 1/4 cup cold water 1 sm banana -- sliced 1/2 cup fat-free sour cream 1/4 cup celery -- diced 1/4 cup walnuts -- chopped Dissolve 1 package gelatin in 1 cup of the boiling water. Add 3/4 cup of the cold water and chill until thickened. Stir in banana slices and spoon into 6-cup mold. Chill until set but not firm, 15 minutes. Meanwhile, dissolve remaining gelatin in remaining boiling water. Add remaining cold water and chill until slightly thickened. Blend in sour cream, celery, and walnuts. Spoon over fruited gelatin in mold. Chill until firm, 4 hours. Unmold by running smooth knife or spatula around top edge. Dip in hot water 5 seconds. If necessary, place mold in microwave set on defrost for 30 to 60 seconds. Unmold on serving platter. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with lettuce and walnut halves. * Exported from MasterCook * Banana Bread #10, Jamaican Recipe By :Cooking Light - March 1997 Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons stick margarine -- softened 2 Tablespoons light cream cheese -- (tub) softened 1 Cup sugar 1 Lg egg 2 Cups all-purpose flour 2 Tsp baking powder 1/2 Tsp baking soda 1/8 Tsp salt 1 Cup mashed ripe banana 1/2 Cup skim milk 2 Tablespoons dark rum -- or 1/4 tsp rum extract 1 Teaspoon vanilla 1/4 Cup chopped pecans -- toasted 1/4 Cup sweetened coconut flakes 1/4 Cup packed brown sugar 2 Tsp margarine 2 Tsp lime juice 2 Tsp dark rum -- or 1/8 tsp rum extract 2 Tbsp chopped pecans -- toasted 2 Tablespoons sweetened coconut flakes Preheat oven to 375 F. Coat an 8x4-inch loaf pan with cooking spray; set aside. Beat 2 tbsp margarine and cheese at medium speed of a mixer; add 1 cup sugar, beating well. Add egg; beat well. Combine flour, baking powder, baking soda and salt; stir well. Combine banana and next 5 ingredients (banana through vanilla); stir well. Add flour mixture to creamed mixture alternately with banana mixture; mix after each addition. Stir in 1/4 c pecans and 1/4 c coconut. Pour batter into prepared pan; bake at 375 F for 60 minutes. Let cool in pan 10 minutes; remove from pan. Let cool slightly on a wire rack. Combine brown sugar and 2 tsp each margarine, lime juice and rum in saucepan; bring to a simmer. Cook 1 minute; stir constantly. Remove >from heat. Stir in 2 tbsp each pecans and coconut; spoon over loaf. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 187 - 26%ff Fat - 5.4g Carbs - 32.3g * Exported from MasterCook * Banana Caramel Custard Recipe By :Cooking Light - March 1997 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup sugar 1/2 Cup water cooking spray 2 Cups 2% milk 6 Tbsp sugar 1/2 Cup ripe bananas -- mashed 1 Tbsp vanilla 4 Lg eggs -- lightly beaten mint sprigs -- optional Preheat oven to 350 F. Combine 1 c sugar and water in a small heavy saucepan over medium-high heat; cook until sugar dissolves. Continue cooking an additional 12 minutes or until golden. Immediately pour into 6 (6 ounce) ramekins or custard cups coated with cooking spray, tipping quickly until sugar coats bottoms of ramekins; set aside. Heat milk over medium-high heat in a heavy saucepan to 180 F or until tiny bubbles form around edge (do not boil). Remove from heat. Combine remaining ingredients in a medium bowl; stir well. Gradually add hot milk, stirring with a whisk until blended. Divide banana mixture evenly among ramekins. Place ramekins in a 13x9-inch baking pan; add hot water to baking pan to depth of 1 inch. Bake at 350 F for 50 minutes or until set. Remove from pan; let cool. Cover and refrigerate 8 hours. Loosen edges of custards with knife or rubber spatula. Invert ramekins onto dessert plates; garnish with mint sprigs, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 294 - 16%ff Fat - 5.2g Carbs 54.8g * Exported from MasterCook * Banana Nut Ring Recipe By :Joys of Jello Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ozs pineapple gelatin powder -- or lemon gelatin powder 2 cup boiling water 16 ozs pineapple tidbits -- reserve syrup 1/4 cup walnuts -- chopped 2 sm bananas -- sliced 1 env Dream Whip(r) whipped topping mix Dissolve gelatin powder in boiling water. In a liquid measure, combine reserved pineapple syrup with enough cold water to equal 1 1/2 cups. Add to gelatin mixture. Chill until very thick, 1 hour and 15 minutes. Fold in walnuts and bananas. Pour into a 6 cup ring mold. Chill until firm, 4 hours. Prepare whipped topping mix according to package directions. Fold pineapple with whipped topping. Chill. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : To serve, unmold ring & spoon pineapple mixture into center. * Exported from MasterCook * Banana Strawberry Frozen Yogurt Recipe By :Cooking Light - March 1997 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ripe bananas 1 cup sliced strawberries 1 cup plain nonfat yogurt 1/2 cup sifted powdered sugar 1 tsp vanilla Place ingredients in a food processor; process until smooth. Pour into freezer can of an ice cream freezer; freeze according to manufacturers instructions. Spoon into freezer-safe container; cover and freeze. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 173 - 3%ff Fat - .6g Carbs - 39.6g * Exported from MasterCook * Banana Stuffed French Toast Recipe By :Cooking Light - March 1997 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mashed bananas 1/2 tsp lemon juice 4 slices Italian bread -- 1 inch thick 1 cup skim milk 2 tbsp brown sugar 2 tsp vanilla 1/2 tsp ground cinnamon 1/4 tsp baking powder 4 lg egg whites 2 lg eggs 2 tsp margarine -- divided 1/2 cup maple syrup Combine banana and lemon juice in a small bowl. Stir well; set aside. Cut bread slices in half crosswise; cut a slit through cut sides of each piece of bread to form a pocket. Stuff 2 tbsp banana mixture into pocket of each piece of bread. Combine milk and next 6 ingredients (milk through eggs) in a large shallow dish, and stir well with a whisk. Arrange stuffed bread pieces in a single layer in dish, turning to coat. Cover and chill 45 minutes or until milk mixture is absorbed, turning bread pieces over after 20 minutes. Melt 1 tsp margarine in large nonstick skillet over medium heat; add half of bread pieces. Cook 4 minutes. Carefully turn bread over; cook 3 minutes or until browned. Repeat procedure with remaining margarine and bread pieces. Serve with maple syrup. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 354 - 13%ff Fat - 5.2g * Exported from MasterCook * Bitter Melon Scrambled Eggs (And Information) Recipe By :bgaerlan@ucla.edu (Barbara Gaerlan) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Information, Tips, Misc. Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bitter melon -- sliced 1/4" thick onion -- sliced tomatoes -- chopped scrambled eggs Re the question about bitter melon. It is definitely NOT a plantain. I was just trying to describe the shape. Maybe a better comparison would have been a cucumber, because you can slice bitter melon lengthwise and scoop out the seeds like you can with a cucumber. (Unlike with a cucumber you NEED to scoop out the seeds of a bitter melon.) Bitter melon is not dark green like cucumbers or zucchini, it's more of a medium green -- sort of like the color of green grapes or some plantains. It tapers to a point at both ends and is usually covered with little bumps. It doesn't have a separate skin like plantains or even cucumbers. You eat everything except the seeds. The seeds sometimes are red. I really have no idea what vegetables it's related to botanically. Maybe someone on the list knows. My best guess is that it's some kind of squash. I do know that the operative word in bitter melon is "bitter." It has a very pungent taste that takes some getting used to. But in a vegetable stew such as Pinakbet it really provides a fabulous mix of flavors, when combined with blander (see recipe) vegetables such as okra and eggplant. Another good way to cook bitter melon is to slice it into 1/4 inch slices (after it has been cut in half lengthwise and seeded) and then sauteed briefly with sliced onions and tomatoes to which are added scrambled eggs and other seasonings to taste. This is actually my favorite way to eat it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bow Ties With Asparagus And Buckwheat Parmesan Recipe By :I Love Pasta (1997) http://www.ilovepasta.org Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups pasta, Bow Ties -- cooked 3/4 cup low-sodium chicken broth -- or vegetable stock 1/2 teaspoon orange zest -- optional 1/4 cup Kasha -- (buckwheat cooked with egg white) 12 ounces asparagus spears -- 12 each, jumbo, -- blanch or steam 2 tablespoons grated Parmesan cheese -- or more 2 tablespoons pistachio nuts, dry-roasted -- or pine nuts 3 teaspoons Butter Buds(r) -- dissolved in 3 tablespoons hot water -- or equivalent unsalted butter 2 tablespoons parsley -- chopped Salt and pepper -- to taste In a large saucepan over medium flame, heat pasta and chicken stock. Once pasta mixture has reached a boil, add remaining ingredients and heat quickly, about 2-3 minutes. Remove asparagus spears from pasta mixture and arrange wagon wheel style around each plate (five spears per plate). Add pasta mixture to center of each plate and garnish with additional Parmesan cheese if desired. EACH SERVING with butter substitute (MC est) 408 cals, 6.4 g fat (13.8% CFF), 477 mg sodium. PatH added the zest of orange. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brandied Poached Pears Recipe By :BH&G, Low Calorie Recipes, Spring 1985 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 fresh pears lemon juice 2 tablespoons sugar 1 tablespoon lemon juice 1 tablespoon peach brandy 4 teaspoons toasted almonds -- sliced Peel, core and halve pears, brushing halves with lemon juice. In an 8-inch skillet combine 1/2 cup water and sugar. Bring to boil over high heat. Add 1 tablespoon lemon juice and the pear halves. Reduce heat. cook, covered, for 8 to 10 minutes or till pears are tender. Remove from heat. Add brandy. Cover; chill pears in poaching liquid. For each serving, place 2 pear halves in a stemmed glass, standing upright and slightly overlapping. Pour 2 tablespoons poaching liquid over each serving. Sprinkles the toasted almonds over the pear halves. Per serving; 140 calories, 2 g fat, 6% CFF >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : This is an elegant, if simple, dessert. Almost everyone will like it, even if it wont replace chocolate. It can also be made ahead, so you don't have to spend all your time cooking while your company is there. * Exported from MasterCook * Broccoli, Brussels Sprouts Or Cabbage Recipe By :smithg Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Broccoli -- or Brussels sprouts -- or Cabbage Butter Flavor Spray garlic red bell pepper black pepper Steam the vegetable until tender Cut sprouts in half. Make flowerette out of the broccoli. Spray a frying pan with butter flavor spray (not a lot of it. I've also used the Fleichmann's butter flavor stuff), add garlic, chopped red bell pepper, & black pepper. Get it hot & add vegetables stir to coat, & singe them. I like it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Budget Barbecues Recipe By :Better Homes & Gardens, Easy Skillet Meals Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp olive oil 1/2 cup onions -- chopped 1 cup ketchup 1/3 cup brown sugar -- packed 1/4 cup water 2 tbsps white vinegar 1 tbsp Worcestershire sauce 1 tsp dry mustard 1 tsp paprika 1 tsp chili powder 8 ounces sauerkraut -- (canned) drained 2 cup turkey light meat, skinless -- cooked and cubed 8 whole hamburger buns In a skillet, heat oil over medium heat. Add onions and cook until tender. Stir in ketchup, brown sugar, water, vinegar, Worcestershire sauce, mustard, chili powder, and paprika. Bring to a boil. Add sauerkraut. Cover and reduce heat. Simmer 10 minutes. Add turkey. Simmer, uncovered, until turkey is heated through and sauce has thickened. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve on toasted buns. * Exported from MasterCook * Butterscotch Pull Apart Recipe By :Bridgford, The Bread Book Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 25 ozs Frozen Roll Dough -- thawed until pliable 3 ozs butterscotch pudding mix 1 cup brown sugar -- divided 1/4 cup walnuts -- chopped 2 tsps cinnamon 1/4 cup reduced fat margarine -- melted Prepare a 12-cup fluted pan with cooking spray. Sprinkle half cup brown sugar on bottom of pan, top with walnuts; set aside. In a small bowl, combine dry pudding mix, remaining brown sugar, and cinnamon. Dip each roll in melted margarine, then roll in butterscotch mixture. Arrange rolls on top of nut mixture in pan. The pan should be filled at least half way with dough. Let rise in warm place until almost doubled in size, 1 hour. The dough should rise to just under top of rim of pan. Preheat oven to 350 and bake for 35 minutes. Immediately turn over and out of pan onto wire rack to cool completely. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : The Frozen Roll Dough can be found in the frozen food section of your supermarket. Or, you can use 1 1/2 pounds of Frozen Bread Dough - just follow the directions below except cut the dough into 24 pieces. * Exported from MasterCook * Caltex Chili Powder Recipe By :(Judy Howle http://www.ebicom.net/~howle) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup toasted cumin seed -- ground 2 tablespoons toasted coriander seed -- ground 2 tablespoons paprika 1 tablespoon toasted Tellicherry black peppercorns -- ground 2 1/4 teaspoons chipotle chilies -- ground 1 1/2 teaspoons pequin chiles with seeds -- ground 3/4 teaspoon dried cascabels with seeds -- ground 1/2 teaspoon ginger -- ground 1 teaspoon cloves -- ground Sift all the ingredients together and store in a tightly sealed jar. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot And Onion Relish Recipe By :Molina's Mexico City Restaurants, Houston Chronicle Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 carrots -- sliced in rounds 2 onions -- sliced 1 jalapeno pepper -- sliced in rounds 2 garlic cloves -- sliced Salt -- ground black pepper and bay leaf White vinegar -- (45-grain strength) Place carrots on bottom of saucepan; top with onions, jalapeno, garlic, salt, pepper and bay leaf. Add enough vinegar just to cover, bring to a boil, reduce heat and simmer over low heat until vegetables are cooked. Serving ideas: appetizer, mixed with boiled shrimp as an appetizer, and sandwich relish >From: kapitan-white@sugar-land.oilfield.slb.com (Elsa Kapitan-White) - - - - - - - - - - - - - - - - - - - NOTES : I've always wanted a recipe for the marinated carrot chips served at some Tex-Mex restaurants. This one published in the Houston Chronicle recently comes darn close (the restaurant version usually seems to have a touch of oil). * Exported from MasterCook * Carrot Cake With Pineapple Recipe By :Country Baking Cookbook Serving Size : 12 Preparation Time :0:10 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 2 cups granulated sugar 3 cups flour, unbleached 2 tsps baking soda 2 tsps cinnamon 1/4 tsp salt 2 cups carrots -- shredded 1 cup crushed pineapple -- drained 2 tsps vanilla 1/4 cup vegetable oil 3 egg whites -- whipped Topping: 8 ozs fat-free cream cheese -- softened 1/2 cup powdered sugar 1 tsp vanilla extract Preheat oven to 350. Prepare a loaf pan with cooking spray and flour; set aside. To prepare batter, combine granulated sugar, flour, baking soda, cinnamon, salt, and carrots in a mixing bowl. In another mixing bowl, combine crushed pineapple, 2 teaspoons vanilla extract, oil, and egg whites. Mix dry ingredients with wet ingredients just until moistened. Mixture will be thick. Pour mixture into prepared pan. Bake, for 1 hour. Meanwhile, to prepare topping, combine cream cheese, powdered sugar, and remaining vanilla extract in a small mixing bowl. Blend until smooth. Spread over cooled cake. >From: - - - - - - - - - - - - - - - - - - - NOTES : I tried this carrot cake over the weekend. I baked it an hour as the recipe said, took it out, cooled it and frosted it, stuck it in the frig. When I took it out, the center had fallen. As it turns out the middle was completely raw. I hadn't tested it because I thought it would be too moist for the toothpick test. Well, it was moist all right! The flavor was wonderful and so low fat. I'm guessing I should try a shallower pan rather than the loaf pan. * Exported from MasterCook * Carrot Rhubarb Soup With Cinnamon Sourdough Croutons Recipe By :adapted from Mostly Vegetables by Susan Costner (1996) Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 shallots -- minced 1 tablespoon diet margarine -- unsalted 1 1/2 pounds carrots -- cut in 1/2" dice 1/2 pound rhubarb -- cut in 1/2" pieces 1/2 cup frozen orange juice concentrate 1 1/2 cups low sodium chicken broth -- low or no fat 2 cups lowfat 1% milk salt and pepper -- to taste 3 ounces sourdough bread (6 slices) -- cut 1/2 inch thick 1 teaspoon olive oil -- mixed with 2 teaspoons chicken broth 1 garlic clove -- peeled 1 teaspoon cinnamon -- freshly grated 6 sprigs fresh chervil -- for garish 1 tablespoon ricotta cheese, part skim milk -- optional flavoring In a large saucepan over medium heat, saute the shallots in the butter-substitute until soft but not browned, about 3 minutes. Add the carrots and cook, stirring to prevent sticking, over medium-high heat for 10 to 12 minutes or until the carrots are just tender. Add the rhubarb and orange juice, cover, and cook for 4 to 5 minutes more. Puree the carrot and rhubarb mixture with the broth in until smooth. Return to a clean saucepan and combine with the milk. Season with salt and pepper and the ricotta cheese, if using. CROUTON (3 x 3 - inch piece): Preheat the oven to 350degF. Brush the bread on both sides with some olive oil and/or broth. Arrange on a baker's sheet in a single layer. Toast the bread until nicely browned on both sides in the oven. Rub the bread on one side with the garlic clove and dust with cinnamon. To serve: put one slice of the bread in each warm bowl and ladle the hot soup over it. Serve immediately garnished with chervil. FOR 6 1/2-CUP SERVINGS 15.2% CFF 195-CALS, 3.6G FAT. TIPS: * Cook the rhubarb soup in a nonreactive pan such as stainless steel, enameled cast iron, or anodized aluminum. * The soup may be made ahead (in the morning) and warmed thoroughly and gently while the bread is crisping. * Let the diners guess which vegetable accompanies the carrot. * Use your own Cinnamon Focaccia recipe. * Substitute fresh orange juice and add 1/2 teaspoon grated zest. * HERBS: tarragon, thyme, Italian parsley, cilantro. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Salad #2, Sweet Recipe By :Cooking Light - March 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups carrots -- in 1/2 inch slices 2 cloves garlic -- halved 2/3 cup fresh lemon juice 1/4 cup chopped fresh parsley 2 tbsp sugar 1 tsp ground cinnamon 1/2 tsp ground cumin 1/2 tsp paprika Combine carrot and garlic in a large saucepan. Cover with water; bring to a boil. Cook 8 minutes or until tender; drain. Discard garlic. Combine lemon juice and remaining ingredients in a medium bowl, and stir well. Add carrot to lemon juice mixture, tossing to coat. Serve salad at room temperature or chilled. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 30 - 3%ff Fat - .1g * Exported from MasterCook * Catalan Bean Stew Recipe By :High-Flavor, Low-Fat Vegetarian Cooking, Steven Raichlen Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red or brown dried chile peppers -- dried -- such as Pasilla or New Mexico Reds -- or 1 tbsp sweet paprika -- Spanish or Hungarian 3 cups vegetable broth 2 medium onion -- peeled & quartered 4 ripe tomatoes 6 cloves garlic -- peeled 2 country-style white bread 3 parsnips -- diced -- or carrots 1 potato -- peeled & diced 1/2 cup flat-leaf parsley -- finely chopped 2 cups fava beans -- cooked -- (4 cups cooked favas) -- or 4 cups cooked lima beans 1 cup corn kernels -- cooked 2 tablespoons sherry -- or to taste 1 tablespoon sherry vinegar -- or to taste salt and freshly ground black pepper Tear the chiles in half and remove the stems and seeds. Soak the chiles in the stock for 1 hour or until soft. If using paprika, dissolve it in the stock. Preheat the oven to 350 degrees. Place the onions and tomatoes on a baking sheet lined with foil and roast them for 20 minutes. Add the garlic and continue roasting for 20 minutes, or until the garlic is soft and the onions are golden brown. Darkly toast the bread in a toaster. Transfer the chiles to a blender with a slotted spoon, reserving the stock. Add the onions, tomatoes, garlic, and toast and puree until smooth, adding stock as necessary to obtain a thick paste. Note: A blender works better than a food processor for this purpose. Transfer the chile mixture to a large, nonstick frying pan and cook over medium heat, stirring often, for 3 minutes or until fragrant. Stir in the reserved stock, parsnips, and potatoes and half the parsley and cook, uncovered, stirring often, for 15 to 20 minutes, or until the vegetables are just tender. The recipe can be prepared ahead to this stage. Stir in the fava beans, corn, sherry, and vinegar and simmer for 5 minutes, or until the beans and corn are thoroughly heated. Correct the seasoning, adding salt, sherry, or vinegar to taste. The mixture should be highly seasoned. If the stew is too thick, add a little more stock. If too thin, simmer the stew, uncovered, to evaporate the excess liquid. Transfer the stew to a bowl or platter and sprinkle with the remaining parsley. Rice or polenta would make a nice accompaniment. This stew originally was topped with almonds which I omitted. I served it over polenta and it was great! The recipe is a bit fussy but I think it was worth the effort. Enjoy! >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Pie Recipe By :Serving You Well Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cauliflower flowerets nonstick cooking spray 8 oz nonfat sour cream 1/2 cup egg beaters(r) 99% egg substitute 2 oz feta cheese 1 tsp garlic powder -- or two cloves minced 1 tsp dill -- (Dippity Dill) 1/4 tsp salt 1/4 tsp ground black pepper 1/3 cup bread crumbs 1/4 tsp paprika Steam cauliflower 8 minutes or till tender. Drain. Arrange in a shallow casserole dish coated with cooking spray. Combine sour cream and next six ingredients in a bowl. Stir well. Pour over cauliflower. Combine bread crumbs and paprika, sprinkle over cauliflower. Bake, uncovered at 375 degrees for 20 minutes or until hot and bubbly. >From: LaeBelle@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This was great. * Exported from MasterCook * Cheddar And Vegetable Stuffed Grill Bread Recipe By :Veggie Life, July, 1997 Serving Size : 6 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon active dry yeast (1 package) 1 1/2 cups warm water 1 1/2 cups whole wheat flour 1 tablespoon ground cumin 1 tablespoon ground coriander 2 teaspoons salt 2 tablespoons light sesame or peanut oil* 2 1/2 cups unbleached white flour -- (2 1/2 to 3) 2 cups chopped grilled vegetables 4 ounces sharp cheddar cheese -- shredded Cooking spray Use leftover grilled vegetables or grill some fresh ones while the dough rises. Try onion, zucchini, potato, bell pepper, or eggplant, to name a few. 1. In a large bowl, dissolve yeast in water and let stand until it bubbles, about 10 minutes. Slowly stir in whole wheat flour, cumin, and coriander. Mix well, cover, and set aside to rise in a warm place for about 45 minutes. 2. Stir in salt, oil, and 2 cups of unbleached white flour to form a stiff dough. Turn out onto a lightly floured surface and knead for 10 minutes, adding more flour as necessary to keep from sticking. Shape into a ball, place in a large, lightly sprayed bowl, and turn oiled side up. Cover with plastic wrap and set aside to rise until doubled in size, about 1 hour. 3. Divide dough into six pieces and roll into smooth balls. On a lightly floured surface, roll balls into 7-inch circles (about 1/4-inch thick). Place equal amounts of vegetables and cheese in center of each circle. Pull edges up to center, pinch closed and press to flatten. Cover with a cloth, and let rise for 20 minutes. 4. Preheat grill to medium-hot. Gently place calzones on grill, pinched side down, and cook about 5 minutes on each side, until well marked and browned. *I used 1 tablespoon of oil and substituted Healthy Choice brick cheese for the cheddar. Makes 6 breads. PER SERVING: 218 CAL (22% from fat), 8g PROT, 5.5g FAT, 33g CARB, 418mg SOD, 10mg CHOL, 3g FIBER >From: Terry & Kathleen Schuller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Beef And Rice Casserole Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb ground round 1 Cup chopped onion 1 Cup chopped green bell pepper 1/4 Cup water 1 Tbsp chili powder 2 Tsp ground cumin 1 1/2 Tsp sugar 1/2 Tsp dried oregano 1 14.5 Oz Can diced tomatoes -- undrained 1 4.5 Oz Can chopped green chiles -- drained 3 Cups cooked rice -- long-grain 1 Cup fat-free sour cream 1/2 Cup green onions -- sliced 1/4 Cup skim milk 3/4 Cup lowfat cheddar cheese -- sharp Preheat oven to 375 F. Cook first 3 ingredients in a large nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Add water and next 6 ingredients (water through chilies); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 2 minutes. Remove from heat; set aside. Combine the rice, sour cream, sliced green onions and milk in a bowl. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese. Bake at 375 F for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 442 - 26%ff Fat - 13g Carbs - 56.7g * Exported from MasterCook * Chef Salad Recipe By :miller@micro.ti.com (Jenni Miller) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup. mixed greens sliced cucumber grated carrot 1 slice fat-free deli turkey slices -- chopped (1 to 2) 1/2 ounce lowfat colby cheese -- diced -- Dressing: 1 tbsp. nonfat Italian salad dressing 1 tbsp. lowfat raspberry vinaigrette 1 tbsp. lemon juice 1 teaspoon bleu cheese -- crumbled I mix the dressing in a small jar before putting it on the salad... Most bottled salad dressing provides nutritional info for a 2 tbsp. serving, but 2 tbsps. is never enough for me, so I stretch it with the lemon juice (and add some extra zing!). Also, I have yet to find a fat-free dressing that I like straight from the bottle...so, I mix it with some low-fat stuff. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherries 'N Cream Dessert Recipe By :Lighten Up With Kraft Philadelphia Free Serving Size : 10 Preparation Time :0:10 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ozs fat-free cream cheese -- softened 1/2 cup granulated sugar 2 cup Cool Whip(r) Free -- thawed 12 pcs reduced fat vanilla wafers 21 ozs cherry pie filling In a mixing bowl, combine cream cheese, sugar, and whipped topping. Spoon 1/2 of the cream cheese mixture into 1 1/2-quart bowl. Place wafers over mixture. Spoon 1 cup pie filling over wafers. Top with remaining cream cheese mixture and remaining pie filling. Refrigerate 3 hours or overnight. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : To soften cream cheese, place one unwrapped bar in a microwaveable bowl. Microwave on high for 30 seconds. Add 30 seconds for each bar. * Exported from MasterCook * Cherry Yogurt Bread Recipe By :The Electric Bread Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Fruit And Spice Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water -- 3/4 cup -- Regular Loaf: -- - Large Loaf: 2 cups bread flour -- 3 cups 3/4 teaspoon salt -- 1 1/4 tsp 1/2 cup dried cherries -- 3/4 cup 1/3 cup cherry yogurt -- 1/2 cup 2 tablespoons applesauce -- 1/4 cup 2 teaspoons brown sugar -- 1 tablespoon 2 teaspoons yeast -- 2 tsp This makes a wonderful loaf of bread. It is moist and light, and would be good for French toast. You can't use the time-bake setting, but regular and rapid bake cycles are fine. My bread machine is a Panasonic, and the yeast amounts are fine. I have only used the regular active dry yeast, but I do choose the kind for bread machines. >From: "James Watt, CML" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Potato Salad Recipe By :Samara Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces small red potatoes -- quartered 3/4 teaspoon salt 10 ounces skinless boneless chicken breasts -- cut into 1" pieces 1 medium red bell pepper -- seeded -- and coarsely chopped 1 medium yellow bell pepper -- seeded -- and coarsely chopped 8 medium scallions -- thinly sliced 2 tablespoons fresh flat-leaf parsley -- minced 1 tablespoon fresh thyme leaves -- minced -- or 1 t dried 1 tablespoon grated lemon rind 1/3 cup red wine vinegar 1 tablespoon olive oil -- plus 1 teaspoon olive oil 1 tablespoon Dijon mustard -- coarse grain 1/2 teaspoon freshly ground black pepper 8 Bibb lettuce leaves -- or Boston In medium saucepan, combine potatoes and 1/2 teaspoon of the salt; add water to cover. Bring liquid to a boil. Reduce heat to low; simmer 10-15 minutes, until potatoes are tender. Drain, discarding liquid; rinse with cold water. Drain again. Transfer potatoes to large bowl; set aside. In a large skillet, bring 2 cups water to boil. Add chicken; bring liquid to boil. Reduce heat to low; poach chicken 6 minutes, until cooked through. With slotted spoon, transfer chicken to bowl with potatoes. Add red and yellow bell peppers, scallions, parsley, thyme and zest to potato mixture; toss to combine. In small jar with tight fitting lid or small bowl, combine vinegar, oil, mustard pepper and remaining 1/4 teaspoon salt; cover and shake well or, with wire whisk blend until combined. Pour vinegar mixture over potato mixture; toss gently to coat. Refrigerate, covered, at least 2 hours or overnight. Just before serving, arrange lettuce leaves around edges of potato mixture. PER SERVING: 219 cals., 7 gms. total fat, 1 gm. saturated fat, 48 mgs cholesterol, 416 mg. sodium - - - - - - - - - - - - - - - - - - - NOTES : This salad is easy to make, easy to clean up after and delicious whether you're watching your fat intake or not. * Exported from MasterCook * Chicken And Rice With Creamy Herb Sauce Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 1/4 cup dry white wine 1 teaspoon chicken bouillon granules 16 ounces skinless boneless chicken breasts -- (4 - 4 oz breasts) 1 tbsp water 1/2 tsp cornstarch 3 ounces light cream cheese -- (1/2 tub) -- w/ garlic and spices 4 cups cooked rice -- long-grain, hot chopped fresh parsley Bring first 3 ingredients to a boil in a large skillet; add chicken. Cover, reduce heat, and simmer 15, turning chicken after 8 minutes. Remove chicken from skillet. Set aside; keep warm. Bring cooking liquid to a boil; cook 5 minutes or until reduced to 2/3 cup. Combine 1 tbsp water and cornstarch; add stirring constantly. Add cream cheese; cook until well-blended, stirring constantly with whisk. Serve chicken over rice; spoon sauce over chicken. Sprinkle with parsley. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 399 - 12%ff Fat - 5.5g Carbs - 51.6g * Exported from MasterCook * Chicken Enchiladas #4 Recipe By :Chad Tackett Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless skinless chicken breasts 2 cups water 1 teaspoon chicken bouillon granules 1/3 cup green onion -- sliced 1/4 cup cilantro -- minced 1 teaspoon dried oregano 1/4 teaspoon ground black pepper 12 flour tortillas 1 cup nonfat cheese -- grated SAUCE: 1 can tomato sauce 1 1/2 tablespoons chili powder 1 1/2 teaspoons ground cumin 2 tablespoons unbleached flour 1/4 cup water Rinse and cut all visible fat off of chicken breasts. Place chicken, water, and bouillon granules in a 2-quart pot. Bring to a boil at high heat. Reduce heat to low, cover, and simmer for 20 minutes. Remove the chicken from the pot and cool to room temperature. Shred or cut chicken breast in small chunks, and transfer to a large bowl. Add the onions, cilantro, oregano, and pepper, and stir. Set aside. To make sauce, combine the tomato sauce, chili powder, and cumin in a skillet. Stir in 1 1/2 cups of water, and bring mixture to a boil over medium heat. Combine the flour and 1/4 cup water in a jar (with a lid) and shake until smooth. Stir the flour mixture into the simmering sauce until thickened. Reduce the heat to low. Coat a baking pan (9-x-13-inch) with nonstick cooking spray (nonfat). Dip a tortilla in the sauce long enough to soften the tortilla and coat each side with sauce. Lay the tortilla on a flat surface, and place 1/4 cup of the chicken along one end. Roll the tortilla, and lay it in the pan, seam side down. Repeat with the remaining tortillas, leaving a 1/4-inch space between each enchiladas. Pour remaining sauce over enchiladas, and spread the cheese over top. Bake uncovered at 450 degrees F for 12-15 minutes. Nutritional Information: Serving size: 2 enchiladas Calories: 320 Fat: 3 g Cholesterol: 60 mg Protein: 35 g Fiber 4 g Sodium: 450 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Enchiladas #5 Recipe By :Pillsbury Heart Healthy Recipes Serving Size : 6 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast -- cubed 1 red bell pepper -- chopped 1 green bell pepper -- chopped 1/2 cup onion -- chopped 1 tablespoon cilantro -- chopped 16 ounces fat-free refried beans 10 ounces enchilada sauce 8 ounces tomato sauce 6 nonfat flour tortillas -- (8-inch) 3 ounces nonfat cheddar cheese -- (Healthy Choice) -- shredded plain lowfat yogurt Heat oven to 350 degrees. Spray 13 x 9 inch (3 quart) baking dish with nonstick cooking spray. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Stir-fry chicken for 2 minutes. Add bell peppers, onion and cilantro; stir-fry for 3-4 minutes or until chicken is no longer pink (drain any excess moisture). Remove from heat and stir in beans. In med. bowl, combine enchilada sauce and tomato sauce; blend well. Spoon 2 tablespoons of the sauce into bottom of spray-coated baking pan. Spoon 1/2 cup chicken filling down center of each tortilla; roll up. Place, seam side down, in baking dish. Pour reserved sauce over enchiladas**; cover. Bake at 350 degrees for 30 to 40 minutes until thoroughly heated. Sprinkle with cheese. Let stand covered for 5 minutes to melt cheese. Serve with yogurt. >From: Vickie Regnart - - - - - - - - - - - - - - - - - - - NOTES : **Any tortilla not covered by sauce will get hard. Freezes well, reheat in microwave or oven * Exported from MasterCook * Chicken With Apples And Bacon Recipe By :Shaw's Serving Size : 6 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 slices turkey bacon -- chopped 12 chicken thighs without skin 2 sm onions -- halved & sliced 1 1/4 cup apple juice 2 Granny Smith apples -- peeled and sliced 1 tbsp dijon mustard 1 tbsp balsamic vinegar 1 tsp dried thyme 1 tsp salt 1/2 tsp pepper 1 1/2 tsps cornstarch In a large pot, cook bacon over medium heat until browned and crisp, about 3 minutes. Transfer bacon with a slotted spoon to a piece of paper towel to drain. Discard all but 2 tsp of fat from pan. Add half of the chicken and brown well, about 2 minutes per side. Remove to a plate and repeat with remaining thighs. Reduce heat to medium-low and add onions to pan. Cook, scraping up browned bits at bottom of pan, until onions are browned and beginning to soften, about 4 minutes. Add apple juice, apples, mustard, vinegar, thyme, salt, pepper and reserved bacon and chicken thighs to pan. Cover, reduce heat to low and simmer gently, stirring occasionally, until chicken is no longer pink in center, 20 to 25 minutes. In a small bowl, stir cornstarch together with 2 tsp water; stir into sauce. Cook until sauce thickens, about 1 minute. >From: - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with green beans and wide noodles or rice pilaf. NOTES : You may use Bosc Pears and rosemary instead of the apples and thyme. It called for 2 chicken thighs per person, but if you get large ones (like we did), you can easily have only one per person. * Exported from MasterCook * Chicken With Lima Beans And Sauerkraut Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can lima beans 1/2 can sauerkraut skinless boneless chicken breast barbecue sauce I sprayed a baking dish and added a can of lima beans and about half as much sauerkraut, mixed together. Then I put some chicken on top, spread with barbecue sauce, and baked. The lima beans and sauerkraut mixed really well together with a little barbecue sauce flavor. We used the leftovers as a side dish the next day. - - - - - - - - - - - - - - - - - - - NOTES : This is probably like liver, you either like it or you don't, but I invented something that came out really good. * Exported from MasterCook * Chicken, Apple And Smoked Gouda Salad Recipe By :Cooking Light (modified) Serving Size : 4 Preparation Time :0:25 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 boned and skinned chicken breast halves 8 cups spinach leaves -- torn 2 red bell peppers -- chopped 1/2 cup red onion -- sliced into rings 1/2 pound Granny Smith apples -- thinly sliced 1/2 cup nonfat honey mustard salad dressing 1/2 cup Gouda cheese -- smoked, grated Preheat broiler. Broil chicken 5 minutes on each side or until done. Cut chicken into chunks. Combine chicken, spinach, bell pepper, onion, and apple in a large bowl. Drizzle dressing over salad, and toss well. Sprinkle with cheese. Note: Here's what we had for dinner last night. It was delicious!! I will definitely make the chicken salad again. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chile Con Queso Dip Recipe By :Cooking Light - March 1997 Serving Size : 14 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 ounces canned tomatoes -- undrained and diced 10 ounces tomatoes with green chilis -- undrained and diced 1 teaspoon olive oil 1/2 cup chopped onion 2 cloves garlic -- minced 8 ounces nonfat cream cheese -- softened 1 teaspoon chili powder 6 ounces light processed cheese -- cubed cilantro sprigs -- optional Drain tomatoes and tomatoes with chilies in a colander over a bowl, reserving 1/3 cup liquid; set tomatoes and reserved liquid aside. Heat oil in medium saucepan over medium heat. Add onion and garlic; saute 4 minutes. Add cream cheese; cook until cheese melts, stirring constantly. Add tomatoes, reserved liquid, and chili powder; bring to a boil. Add processed cheese; reduce heat and simmer 3 minutes or until cheese melts, stirring constantly. Garnish with cilantro, if desired. Serve warm with baked tortilla chips. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 63 - 24%ff Fat - 1.7g * Exported from MasterCook * Chiles Rellenos With Brown Rice And Black Bean Sauce Recipe By :Low-Fat Mexican Cooking, Patrick Earvolino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large poblano peppers 1 1/2 tablespoons olive oil 1/2 medium white onions -- chopped 2 cloves garlic -- finely chopped 2 cups long-grain brown rice 1 whole serrano pepper 2 teaspoons salt -- or to taste 15 ounces cooked black beans -- with liquid 1 pinch toasted cumin seed -- or cumin powder 1/2 cup feta cheese -- crumbled * -- for garnish chopped cilantro -- for garnish * "Queso Ranchero" is a popular farmer's cheese in Mexico. A mild feta makes a good substitute if you can't find the Mexican cheese. Roast (see TIP below) and peel the poblano chiles. Slit each down one side, not quite all the way, and remove and discard the seeds and veins; set the chiles aside. Heat the oil in a large saucepan over medium heat. Ad the onion and garlic and saute for 2 minutes. Reduce the heat to medium-low, add rice, and stir-fry for 5 minutes. Add 4 cups water, the serrano chile, and salt. Stir, bring to a boil, and cover. Reduce the heat to as low as possible and cook for 40 minutes. Put the beans and broth in a blender and puree. Transfer them to a saucepan, season with cumin, and warm. Remove he rice from the heat. Remove the lid, fluff with fork, and cover. Wait 5 minutes, then stuff the chiles with rice. Serve one chile per person, cover each with plenty of bean sauce; top with cheese and cilantro. Variation: Add peas, corn, or diced carrots to the rice saute for a colorful twist. TIP: To easily roast the chiles, place them on a cookie sheet, 2 inches from the broiler. Turn them frequently, until the skin is charred and begins to blister. Remove from the heat, and put them in a plastic or paper bag. Let sit for 10 minutes. The skins will slide off easily. Be careful no to overcook the flesh, or the chiles will fall apart when stuffed. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Powder Recipe By :INTERNET RECIPES FROM CHILE-HEADS DIGEST Serving Size : 1 Preparation Time :0:30 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 dried New Mexico hot peppers 6 dried Chipotle peppers 3 Pasilla Negro peppers 2 Mulato peppers 6 tablespoons cumin seed 6 tablespoons coriander seed 1 tablespoon whole cloves 3 tablespoons celery seed 2 tablespoons ground Cayenne 1. Break up the New Mexico, chipotle, and mulato chiles. Toast the chiles in small batches on an ungreased skillet, or comal over medium heat until they just begin to release their aroma. Do not let them darken or the may become bitter. 2. Toast the cumin, coriander, and cloves on an ungreased skillet, or comal over low heat until they release their fragrance and become lightly roasted, about three minutes. 3. Grind the toasted spices and celery seed (best to use a spice grinder). 4. Grind the chiles in a spice grinder or food processor. 5. Mix the ground chiles, spices, and ground cayenne. This recipe is an adaptation of one appearing in "New Southwestern Cooking" by Dille & Belsinger. Since I never have the chiles called for in the recipe, I invariably "wing it." The spices seem to be the important factor so substituting different chiles doesn't make a major difference in the finished product. >From Glen Hosey's Recipe Collection Program, hosey@erols.com >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chipotle Glaze / Ketchup / Barbeque Sauce Recipe By :JOHN ASH, SHOW #JA9758 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup chopped onion 2 teaspoons minced garlic 1/2 cup dried apricots -- (4 ounces) chopped 3/4 cup nonfat vegetable stock -- or chicken stock 3/4 cup dry white wine 1/2 cup fresh orange juice 2 large dried California chiles -- (1 ounce) -- or New Mexico chiles -- stemmed and seeded -- and torn into small pieces 1 dried chipotle chiles -- or canned (1 to 2) -- stemmed and coarsely chopped 1/4 cup maple syrup 2 teaspoons Dijon mustard Salt to taste Heat the oil in a heavy bottomed saucepan and saute the onion and garlic until lightly colored. Add the apricots, wine, stock, orange juice and chiles and simmer covered for 30 minutes or until chiles are very soft. Cool slightly and puree mixture in a blender along with maple syrup and mustard. Strain to eliminate any seeds and add salt to taste. Depending on use, thin with additional stock or orange juice if desired. Store covered in refrigerator up to 2 weeks. Yield: approximately 2 cups >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Truffle Pie Recipe By :Simply Delicious Desserts Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 1 1/2 cup reduced fat Oreo(r) cookie crumbs 1/4 cup reduced fat margarine -- melted 3 tbsps granulated sugar Filling: 1 env unflavored gelatin 1/2 cup water 3 ozs unsweetened baking chocolate squares -- melted and cooled 14 ozs fat-free sweetened condensed milk 1 tsp pure vanilla extract 2 cup Cool Whip(r) Free -- thawed To prepare crust, combine crumbs, margarine, and sugar in a mixing bowl. Press mixture firmly in a 9" pie pan. Spread crumb mixture evenly in pie pan. Chill 1 hour, or until firm. Or, bake in a 375 oven for 10 minutes or until edges are brown. Cool on rack before filling. To prepare filling, combine gelatin and water in a saucepan. Let stand one minute. Over low heat, stir until gelatin is completely dissolved. Cool. In a mixing bowl, combine chocolate, sweetened condensed milk, gelatin mixture, and vanilla extract. Mix well. Fold in whipped topping. Pour into crust. Chill three hours or until set. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : Refrigerate leftovers. * Exported from MasterCook * Corn Bread Dressing Recipe By :Cooking Light - April 1997 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 hard-boiled eggs McPherson Cornbread -- see recipe 12 Ounces refrigerated fluffy buttermilk biscuits 1 1/2 Tsp rubbed sage 1/2 Tsp pepper 5 Cups low-salt chicken broth 2/3 Cup chopped celery 2/3 Cup chopped onion 2 Lg egg whites -- lightly beaten cooking spray Slice hard boiled eggs in half lengthwise; carefully remove yolks. Chop egg whites; set aside. Reserve yolks for another use. Crumble McPerson Corn Bread; set aside. Bake biscuits according to package directions; let cool. Tear 8 biscuits into small pieces; reserve remaining 2 biscuits for another use. Combine chopped egg whites, crumbled cornbread, torn biscuits, sage and pepper in a large bowl, and set aside. Bring broth to a boil in a saucepan. Add celery and onion. Reduce heat; simmer, uncovered, 5 minutes. Add broth mixture to corn bread mixture; stir well. Add beat egg whites; stir well. Spoon mixture into a 2-quart casserole coated with cooking spray. Bake, uncovered, at 400 F for 45 minutes. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 180 - 19%ff Fat - 3.8g Carb - 29.3g * Exported from MasterCook * Corn Chowder #4 Recipe By :Company's Coming, adapted Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces creamed corn 12 ounces corn 2 cups potato -- diced 10 ounces cream of mushroom soup -- Healthy Request 3 cups skim milk 1/4 teaspoon onion powder 1/2 teaspoon salt 1/8 teaspoon pepper 2 teaspoons liquid smoke flavoring Mix ingredients in large saucepan or Dutch oven. Bring to a boil. Reduce heat to medium, cover and simmer until potato is cooked, about 15 minutes. Watch out--it sticks. >From: Karen Friesen - - - - - - - - - - - - - - - - - - - NOTES : This is one of my favourite and easiest meals. Original recipe used bacon slices and 1/2 cup onion. You could still use the onion (we don't like it as well here) and saute it in some broth or what have you before adding other ingredients. The corn amounts are actually a bit of a guess since I don't have the cans I usually use in my cupboard right now. I just buy a can of each and dump them in. It doesn't seem to matter if it's not too exact. You can use frozen corn instead (about 2 cups) but it's not quite as nice. * Exported from MasterCook * Corn Chowder, Creamy Recipe By :TASTE OF HOME Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Chicken bouillon cube 1 cup Hot water 5 Bacon strips 1 cup Green pepper -- chopped 1/2 cup Onion -- chopped 1/4 cup All-purpose flour 3 cups Milk 1 1/2 cups corn kernels -- fresh or frozen 14 3/4 ounces Creamed corn 1 1/2 teaspoons Seasoned salt 1/4 teaspoon Salt 1/8 teaspoon white pepper Dissolve bouillon in water; set aside. In a 5 qt Dutch oven, cook bacon until crisp. Remove bacon; crumble and set aside. In the drippings, sat green pepper and onion until tender. Add flour; cook and stir until bubbly. Cook 1 minute longer. Gradually stir in milk and dissolved bouillon; bring to a boil. Reduce heat; cook and stir until thickened. Add corn and seasonings. Cook for 10 minutes or until heated through. Sprinkle with bacon. >From: Simps - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder, New England Style Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Flour 8 ounces Chicken stock 1 cup Creamed corn 3 small potato -- diced and -- cooked until tender 1/2 pint milk -- heated 1/2 cup light cream -- heated Chop or grind bacon. Cook until bacon starts to render fat. Add onions and saute until tender. Add flour and mix well. Cook without browning, 3 to 4 minutes. Slowly add chicken stock, stirring until smooth. Add corn, potatoes, milk, cream and salt and pepper to taste. Heat gently. >From: Simps - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornbread #6, Mcpherson Recipe By :Cooking Light - April 1997 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup yellow cornmeal 1 Cup all-purpose flour 1 Tbsp baking powder 1/2 Tsp salt 1 1/4 Cups skim milk 2 Lg egg whites -- lightly beaten cooking spray Combine first 4 ingredients in a bowl; stir well. Combine milk and egg whites, and add to flour mixture, stirring just until moist. Pour batter into a 9-inch square baking pan coated with cooking spray. Bake at 400 F for 20 minutes or until a wooden pick inserted in center comes out clean. Remove from pan; let cool completely on wire rack. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 90 - 4% ff Fat - .4g Carb - 17.7g * Exported from MasterCook * Cornmeal Waffles Recipe By :Chad Tackett Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 1 1/2 cups cornmeal 2 1/2 tablespoons sugar 2 tablespoons baking powder 3/4 teaspoons baking soda 1/2 cup egg beaters(r) 99% egg substitute -- or 4 egg whites 1 3/4 cups nonfat buttermilk Makes 12 waffles Coat a waffle iron with nonstick cooking spray (nonfat), and preheat at medium heat. Combine the flour, cornmeal, sugar, baking powder, and baking soda; stir well. Set aside. Beat egg whites with an electric mixer on high for 3-5 minutes. Set aside. Add buttermilk to flour mixture, and stir well. Gently stir in egg whites. Spoon batter onto waffle iron. Let cook for 5-7 minutes. Nutritional Information: Serving size: 1 waffle Calories: 95 Fat: 1 g Cholesterol: 0 mg Protein: 5 g Fiber: 2 g Sodium: 200 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Breakfast Recipe By :Natalie Frankel * Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup. chopped onion 1 chopped red and green pepper 1 pound hash browns, frozen -- fatfree -- (Ore Ida or other brand) 12 egg whites 1/2 cup Egg beaters(r) 99% egg substitute -- (equal to 2 eggs) 1/2 cup skim milk 1/4 tsp. freshly ground pepper 1/4 tsp. salt 2 ounces reduced fat cheddar cheese -- shredded -- or Mexican blend cheese -- (ie Sargento's brand) 2 oz. fat-free cheddar cheese Saute onion and green pepper in nonstick pan, using a spray of vegetable spray, if needed. Add potatoes. Cook over medium heat until potatoes are browned on each side, about 15 mins. Spray 9" X 13" glass dish with vegetable spray and put potato mixture in dish. Beat eggs lightly with milk and put into baking dish. Sprinkle cheese on top. Bake uncovered at 350 degrees F for 45 minutes or until done. Per serving: Cal 123 Fat 1.2g CFF 17% Carbo 32g Protein 9.9g Sodium 255mg * Adapted from various recipes I took several suggested ones including my old one and modified them into the following recipe. I tested it this morning and it was quite delicious. Hope you enjoy this if you try it. (Special thanks to Katja - this is very much like one that she sent to me.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Ragout Recipe By :Home Cooking, Amy Coleman Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Onions -- Roughly Chopped 1 Clove Garlic -- Minced 1 1/2 Lb Cremini Mushrooms -- And Asst Of Others* 4 Oz Dried Oyster Mushrooms -- Soaked**Note 1/2 cup Evaporated Skim Milk -- ***Note 1/4 cup Port Wine 1/3 cup Tomatoes -- Seeded, Peeled, -- Rough Chopped 1 Tbsp Lemon Juice -- To 2 T Salt And Pepper -- Sprinkle To Taste *NOTE: I used 1 1/2 lb total of shiitake, lg white, Italian Golden...sliced **NOTE: Soak the dried mushrooms 1/2 hr to rehydrate them and drain thru a strainer BUT reserve the soaking liquid. ***NOTE: Original recipe called for the evaporated skim milk or 1/2 C half and half ... I used nonfat veg chicken broth, low sod...it did not reach a nape stage. Saute the onions and garlic. Add the mushrooms to the sauteed onions and garlic. Add the reserved liquid to pan but make sure that you don't add the grit. Add 1/2 C chicken stock and cook for about 1 min. Add the Port wine and reduce till it gets to the nape stage (this is when it coats the back of a spoon) ...this will take about 5 - 10 min. Add the seeded peeled tomatoes that have been rough chopped. Stir to mix well. Add 1 - 2 T lemon juice and salt and pepper to taste. Stir well. This has an excellent flavor. If you chop the mushrooms small then you could use this over rice, grains or a baked potato. Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 69.8 Fat 0.6g Carb 10.8g Fib 1.8g Pro 4.5g Sod 80mg CFF 8% * Exported from MasterCook * Couscous With Raisins And Red Peppers Recipe By :Chicago Tribune Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 small onion -- chopped 1 red bell pepper -- chopped 1 1/4 cups boiling water 1/3 cup raisins 1/2 teaspoon orange zest 1/4 teaspoon cumin 1/8 teaspoon ground cinnamon 1 cup couscous Heat olive oil in a saucepan with a tight lid. Add onion and red pepper; cook and stir until wilted. Do not brown. Add water, raisins, orange zest, cumin, and cinnamon. Heat to a boil. Remove from heat; add couscous and stir well. Cover and let stand for 5 minutes. Uncover, fluff with a fork and serve. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Salsa Recipe By :Colleen Bugler/Terry Pogue Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound crabmeat 1/2 cup lime juice 1 teaspoon tangerine peel -- grated 2/3 cup tangerine 1/2 cup tomatoes -- seeded and chopped 2 tablespoons purple onions -- chopped 1 tablespoon cilantro -- chopped 1 tablespoon jalapeno -- chopped 1/8 teaspoon salt Combine ingredients in a bowl, toss gently. Cover and Chill - - - - - - - - - - - - - - - - - - - NOTES : This is tried and true and *everyone* loves it. Light, yummy no mayo type stuff to alter the flavor of the crab. The citrus is a nice touch. Serve with Tortilla Chips. Other cooked seafood, such as scallops can be added * Exported from MasterCook * Cranberry And Applesauce Sorbet Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package cranberries 3/4 cup sugar 4 tablespoons applesauce water 2 lemons -- juiced This time I used half a bag of cranberries, 3/4 cup of sugar, 4 tablespoons applesauce and water to just cover - cook for a couple of minutes in a saucepan. Let cool. Add juice of 2 lemons. Freeze in ice cream maker per instructions. This was pretty sweet, just barely tart. It freezes hard so either use it right away or chop off chunks to serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Fish Soup #2 Recipe By :Prevention Quick and Healthy Low-Fat Cooking--Mediterranean Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup chicken stock -- defatted 1 cup carrots -- thinly sliced 1 onion -- thinly sliced 1/2 cup corn 1/2 cup brown rice -- quick-cooking 1/2 tsp curry powder 1/4 tsp dried thyme 1/4 tsp ground black pepper 6 oz flounder -- cut into 1" cubes In a 3-quart saucepan, combine the stock, carrots, onions, corn, rice, curry powder, thyme and pepper. Bring to a boil over medium-high heat. Cover, reduce heat to medium and simmer for 10 minutes, or until the carrots are tender. Stir in the flounder. Cook for 3 minutes, or until the flounder is cooked through (white and firm at the center). Do not overcook. >From: Becky Myton - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with fresh breadsticks or crusty sourdough bread. NOTES : For variety, replace the flounder with chopped cooked chicken, flaked crab or peeled, deveined and chopped shrimp. Per serving, 173.9 calories, 7.5% calories from fat. * Exported from MasterCook * Curry, Simple Recipe By :Robin M Parker-Resnick < kj7bi@juno.com> Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- onion 1 tablespoon curry powder vegetables: cabbage and potato zucchini and broccoli 1 cup nonfat yogurt -- to 2 cups I like to make simple lf curries and basmati rice by sauteing an onion, adding a tablespoon of curry powder, then adding whatever vegetable(s) are in season. Cabbage/potato, zucchini/broccoli are two of our favorites. When the vegetables are cooked, I add 1-2 cups of non-fat yogurt. You can really play with this "recipe". - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Delicious Fruit Salad Recipe By :Helen Harris, Santa Fe, TN (Tennessee Magazine 5/97) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/4 ounces pineapple chunks in juice 11 ounces mandarin oranges in juice 21 ounces peach pie filling 20 maraschino cherries -- cut in half 1 cup green grapes -- cut in half 1 cup red grapes -- cut in half 3 bananas -- sliced 1 1/2 tablespoons lemon juice 3 tablespoons sugar Drain Pineapple chunks and mandarin oranges. Combine with peach pie filling, cherries, and green and red grapes, and add sugar. Mix. Slice bananas and toss with lemon juice. Add bananas to mixed fruit just before serving. >From: Dorothy Tapping - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Diablo Yogurt Salad Dressing Recipe By :Barbara Gibbons, Light & Spicy (1989) Harper and Row Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup plain lowfat yogurt -- (four-ounces) 1 1/2 teaspoons prepared mustard -- see variation 1 teaspoon lemon juice 1/2 teaspoon minced garlic salt and pepper -- to taste Gently mix the ingredients and store in refrigerator, covered, for about 3 days. Makes 1/2 cup or 8 tablespoons. Good with potato, rice, kashi, and bulgur-romaine salads. 10 CALS 0.3 G FAT 23.1% ff. Variation: select a "fat-free" or nearly so mustard or make your own with a fruit juice instead of oil. >From: PATh (phannema@wizard.ucr.edu) - - - - - - - - - - - - - - - - - - - NOTES : For this yogurt, we especially like the orange-ginger "fat-free" mustard from "napa Valley" (brand name) but I'm sure there are others out there that use juice instead of oil to make the mustard. * Exported from MasterCook * Egg Foo Yung #2 Recipe By :Joan's Special Recipes Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Oriental Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Rice-A-Roni Fried Rice -- prepared & cooled 6 Egg Substitute, Liquid 1 Tbsp Soy Sauce 1 Dash Pepper 1 15 Oz Can Bean Sprouts -- drained 1/4 Cup Green Onion -- sliced Sauce: 2 Tbsp Soy Sauce 2 Tbsp Cornstarch 2 Cups Water Beat together eggs, soy sauce and pepper. Add rest of ingredients. Drop by 1/3 c. on greased surface and brown on each side. Prepare sauce: Mix soy sauce and cornstarch. Add water slowly and cook until thick. >From: paulsbluff@centuryinter.net - - - - - - - - - - - - - - - - - - - NOTES : It is kind of fussy to make, but worth the effort. * Exported from MasterCook * Fava Beans Recipe By :Shirley Anne Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fava beans salted water onion garlic salt and pepper oregano -- 1 tsp olive oil -- or less eggs To cook fava beans (but is a lot of work) is take the larger beans and take the pods and outer skins off. Saute them with onion and garlic, salt and pepper and some oregano. Use no more than about 1 tsp. olive oil for this. Add a little water to this to stew. When they're going good and partially cooked drop raw eggs onto the top trying not to break the yolk. Salt and pepper and cover to poach the eggs and finish cooking the beans. My husband can't have whole eggs, so this is a good dish for him - the yolk part can be discarded easily. Fresh or frozen peas are also good made this way. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Firehouse Hot Chili Powder Recipe By :Cheaper & Better Altern. to Store Bought Goods,N.Birnes Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons Paprika 2 tablespoons Turmeric 1 tablespoon Dried chili peppers 1 teaspoon Cumin 1 teaspoon Oregano 1/2 teaspoon Cayenne 1/2 teaspoon Garlic powder 1/2 teaspoon Salt 1/4 teaspoon Ground cloves Mix all ingredients and grind to a fine powder using a mortar and pestle, or food processor or blender. Spice will keep 6 months or so on the pantry shelf. TO USE: This powder is somewhat more pungent and fresher tasting than a packaged brand, so use a bit less. YEILD: 5.5 OZ >From: Ellen C. - - - - - - - - - - - - - - - - - - -