* Exported from MasterCook * Flaxseed And Bean Flour Dinner Rolls Recipe By :Adris Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup garbanzo bean flour -- (or soy bean flour) 3/4 cup cornstarch 1/4 cup tapioca starch flour 1 cup white rice flour 2 teaspoons zanthan gum 1 teaspoon salt 1 teaspoon unflavored gelatin 4 tablespoons brown sugar 2 tablespoons flax seed -- ground 1/2 cup liquid egg substitute 2 tablespoons margarine -- melted 1 teaspoon vinegar 1 1/2 cups water 4 1/2 teaspoons dry yeast Combine all dry ingredients in a medium bowl, except for one tsp sugar. Dissolve the 1 tsp. sugar in the 1 1/2 cup warm water with the yeast. Set aside to foam. Beat eggs slightly, then add butter and vinegar. Using regular mixer beaters, beat on low speed till all ingredients are mixed. Add the yeast water. Stir liquids into dry ingredients with mixer and then beat at high speed till just smooth. (3 - 4 min.) DO NOT OVERMIX! Spoon dough directly into muffin tins which have been sprayed with Pam or other non stick cooking spray. Fill to 2/3 full, or less if you wish thinner buns. Let dough rise until doubled in bulk. Preheat oven to 400 degrees, bake buns for about 25 minutes. Cover with foil the last 15 min to avoid burning the tops. Notes: You may buy the flax seed whole at the health food store, and grind it at home in small batches using your blender or food processor. Per serving (excluding unknown items): 127 Calories; 2g Fat (18% calories from fat); 3g Protein; 23g Carbohydrate; 0mg Cholesterol; 223mg Sodium >From: Lynda Swink - - - - - - - - - - - - - - - - - - - NOTES : I have modified this recipe a bit by substituting margarine for the butter, and liquid egg substitute for the two eggs in the original recipe.(make sure it is labeled suitable for baking!) Also, I have never used the gelatin called for in the original recipe. It does not seem to make a difference. Some may wonder what the vinegar is for...it is a dough conditioner and is vital to the texture of the finished product. I can assure you that the vinegar makes no impression on your taste buds. :-D Also, you may think that the sugar is excessive. However, it is eaten by the yeast in the rising process (sugar feeds the yeast in place of the gluten usually found in wheat flours). As this is a gluten free bread you will only have to let it rise once in the pan and then bake it. No tedious kneeding will be necessary. (nor is it recommended) * Exported from MasterCook * Frittata With Artichokes, Tomatoes And Spaghetti Recipe By :Boston Globe 12/25/96 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces spaghetti -- uncooked -- broken into about 2 inch pieces 1 1/4 cups Egg beaters(r) 99% egg substitute 1/3 cup 1% low-fat milk 2 tablespoons fresh basil -- finely chopped salt and pepper -- to taste 1 cup diced tomato -- drained 3/4 cup artichoke hearts -- canned and drained -- cut into small chunks 1 teaspoon butter 3 ounces shredded mozzarella cheese Cook spaghetti according to package directions until tender but firm. Drain into a strainer, rinse under cold water and drain well. In a large bowl, whisk eggs, milk, basil, salt and pepper. Stir in spaghetti, tomatoes and artichoke hearts. In a large (10 inch) oven proof skillet, heat butter until bubbly. Add egg mixture, distributing ingredients evenly. Cover and cook over low heat until top is no longer runny, about 20 minutes. Uncover and tip pan occasionally to let uncooked egg run to edges. Sprinkle cheese over top and broil until golden brow. Serve cut into wedges. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Orange Cloud Pie Recipe By :Simply Delicious Desserts Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: 1 1/2 cup low-fat graham cracker crumbs 1/4 cup reduced fat margarine -- melted 3 tbsps granulated sugar -- Filling: 14 ozs fat-free sweetened condensed milk 1/2 cup orange carbonated beverage 2 tsps orange peel -- grated 4 drops yellow food coloring 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, sweetened condensed milk, carbonated beverage, orange peel, and food coloring in a mixing bowl. Mix well. Fold in whipped topping. Pour into crust. Freeze six hours or until firm. Let stand ten minutes before serving. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This reminds me of the orange popsicles with the ice cream in the center which I love. Freeze leftovers. * Exported from MasterCook * Fruit Smoothie #5 (The Quick Fix) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. orange juice 1 cup lowfat lemon yogurt 1 cup peaches -- * 1/2 cup Bran flakes * preferably frozen because they make a thicker shake Put in blender and puree. >From: Lori Rossi 470 calories / 3 gms. fat / 92 gms. carbohydrate / 17 gms. protein - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #6 (Fruit Frappe) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup strawberries -- bananas -- or fruit of your choice 1 cup orange juice -- or any juice favorite 8 animal crackers 1 Dash nutmeg -- optional Put in blender and puree >From: Lori Rossi - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #7 (Mango) Recipe By : Lynda Swink Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 mango -- skinned and -- seed removed 1 frozen banana 2 scoops Better Than Milk Soy Powder 8 oz. cold water -- or orange juice Place all into blender and blend. Add extra juice or water to adjust consistency. To remove the skins from frozen bananas, I place them into a bowl of hot water while I prepare the rest of my ingredients. Then I cut off the blossom end and squeeze out the banana into the blender. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #8, Basic Recipe By :casey@visionet.org (Casey Pritchard) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz nonfat yogurt -- vanilla or fruit flavored some fruit -- such as ripe banana and strawberries a few ice cubes -- about 4 big ones a little juice -- about 1/4 cup -- such as ruby red grapefruit juice -- or nonfat milk I make blender smoothies frequently, and all I really do is modify recipes I find to what I have in the fridge. If I have a lot of fruit to put in, I'll use vanilla yogurt so I won't have lots of conflicting flavors, but I also have used banana or strawberry yogurt. For the fruit, I usually use a ripe banana, and occasionally toss in a few strawberries, although I don't like the little seeds you get from the strawberries. As for the juice or milk, I just grab whatever's on hand -- usually ruby red grapefruit juice. I just dump it all in, putting the ice cubes in last, and blend! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #9, Primer Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Information, Tips, Misc. Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Liquid Fruit Flavoring Sweetener Protein Base: juice or frozen juice concentrate; low-fat milk; low-fat yogurt; frozen low-fat yogurt; ice milk or sherbet. Fruit: Any combination of fresh, frozen, or canned. Frozen fruits add a nice, thick consistency. Great choices include bananas, strawberries, raspberries, cantaloupe and peaches. Flavorings: coffee (instant or brewed, with or without caffeine); vanilla extract; nutmeg; cinnamon; chocolate powder; malt powder. Sweeteners: honey; fruit spread; sugar substitutes; (these aren't always necessary). Protein: powdered milk; low-fat cottage cheese; instant breakfast mix; evaporated milk. >From: Lori Rossi - - - - - - - - - - - - - - - - - - - NOTES : Smoothies are an inviting answer to the "What-do-I-do-for-breakfast?" dilemma. They are simple to fix and easy to eat on the run (like in your travel mug in place of your morning cup of coffee). A smoothie can also be a refreshing thirst quencher after a tiring workout as well as a high carbohydrate drink that refuels your muscles and calms your hunger. Smoothies also makes a great dessert for those nights when you are hankering for a sweet treat but want to avoid cookies and other foods filled with sugar and fat. Here are the basics; put them together however you like for your own power drinks. * Exported from MasterCook * Fruit Smoothies Recipe By :Fatfree Archives Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 frozen banana -- * 1 cup your favorite fruit -- (approx.) -- I like strawberries! 1/2 cup to 1 cup apple juice -- ** -- or nonfat soymilk * peel a very ripe/nearly overripe banana and put in freezer, naked ** or whatever, you get the idea, amount depends on how thick or thin you like Blenderize. >From: Lori Rossi - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit With Mint Ricotta Whip Recipe By :Good Food, a monthly old series Serving Size : 2 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup part-skim ricotta cheese 2 1/2 tablespoon. fresh mint -- minced 2 tablespoon fresh lime juice -- (2 to 3) 3/4 teaspoon superfine sugar 2/3 cantaloupe -- diced 2/3 honeydew melon -- diced 2/3 cup strawberries -- sliced 2/3 cup fresh pineapple -- diced 1/2 papaya -- pared, seeded, diced 1/3 cup raspberries 1/3 cup red or green seedless grapes Puree ricotta in food processor or blender until perfectly smooth about 2 minutes. Transfer to small bowl and stir in min, lime juice, and sugar. Combine all fruit in mixing bowl. Spoon fruit into 2 serving bowls and top with ricotta whip. calories 255 fat 63 cal = 7 g carbohydrate 148 cal = 37 g sodium 118 mg >From: "Mary (Jackie) Kuscher" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Funfetti Cookies Recipe By :The Pillsbury Company Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ozs Funfetti(r) cake mix 1 1/2 cups unbleached flour 1/4 cup olive oil 4 whole egg whites -- slightly beaten 8 ozs reduced fat vanilla frosting 1/4 cup sprinkles, rainbow mix Preheat oven to 375. In a mixing bowl, combine cake mix, flour, oil, and egg whites. Mix well. Stir in sprinkles from cake mix. Shape dough into one inch balls. Place two inches apart on prepared baking sheets. With bottom of glass dipped in flour, flatten to 1/4" thickness. Bake for 8 minutes or until edges are light brown. Cool completely. Spread frosting over cookies. Immediately top each cookie with a few sprinkles. Allow frosting to set before storing. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : The next time I make these I'll just buy a reduced fat white cake mix and use a half cup sprinkles since that is all that comes with the cake mix. Plus, it will be less fat with the reduced fat cake mix. _____ * Exported from MasterCook * Garden Tomato Upside-down Corn Bread Recipe By :Cooking Light - March 1997 Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp vegetable oil 1 Tsp dried Italian seasoning 2 Cloves garlic -- minced 5 plum tomatoes -- cut in 1/4" slices 1/2 Tsp salt 1/2 Tsp pepper 1 Cup all-purpose flour 1 Cup yellow cornmeal 3 Tbsp sugar 1 Tbsp baking powder 1 Teaspoon garlic-pepper seasoning 1/2 Tsp chili powder 1/4 Cup fresh onion -- minced 1/2 Cup sharp cheddar cheese -- grated 1 Cup skim milk 3 Tbsp ketchup 2 Tbsp vegetable oil 2 Lg egg whites -- lightly beaten Preheat oven to 400 F. Heat 1 tbsp oil in a 9-inch cast iron skillet over medium heat. Add Italian seasoning and garlic; saute 1 minute. Arrange tomato slices in a circular pattern in skillet. Sprinkle with salt and pepper. Reduce heat to low. Combine flour and next 7 ingredients (flour through cheese) in a large bowl. Add milk, ketchup, 2 tbsp oil, and egg whites, stirring until moist. Pour batter into skillet. Bake at 400 F for 30 minutes or until a wooden pick inserted in center comes out clean. Place a plate upside down on top of skillet, and invert onto plate. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 196 - 30%ff Fat - 6.5g * Exported from MasterCook * Ginger Cookies #2 Recipe By :Cooking Light - April 1997 Serving Size : 52 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Cup sugar -- plus 3 Tablespoons sugar -- divided 1/4 Cup stick margarine -- plus 2 Tablespoons stick margarine -- softened 1/4 Cup molasses 1 Large egg 2 Cups all-purpose flour 2 Tsp baking soda 1 Tsp ground ginger 1 Tsp ground cinnamon 1/2 Tsp ground mace cooking spray Preheat oven to 350 F. Beat 2/3 cup sugar and margarine at medium speed of a mixer until well-blended. Add molasses and egg; beat well. Combine flour, baking soda, ginger, cinnamon and mace; gradually add to sugar mixture. Stir until well-blended. Divide in half. Wrap each portion in plastic wrap; freeze for 30 minutes. Shape each portion of dough into 26 (1-inch) balls; roll in 3 tbsp sugar. Place, 2 inches apart, on baking sheets coated with cooking spray. Bake at 350 F for 12 minutes or until lightly browned. Remove from sheets; let cool on wire racks. Store in airtight container. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Cookie: Cals - 46 - 29%ff Fat - 1.5g Carb - 7.7g * Exported from MasterCook * Golden Potatoes With Carrots Recipe By :Cooking Light - March 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium baking potatoes, peeled -- cut in 1/4" slices 1 1/2 cup sliced carrots -- 1/4 inch thick 1 tbsp vegetable oil 1 cup finely chopped onion 3/4 tsp dried thyme 1/2 tsp salt 1/8 tsp pepper Cook potatoes and carrot in boiling water 5 minutes; drain. Heat oil in a 10-inch cast iron skillet over medium-high heat, swirling to coat bottom of pan. Add potatoes and carrots; saute 5 minutes. Add remaining ingredients; saute 10 minutes or until tender. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 138 - 24%ff Fat - 3.7g * Exported from MasterCook * Granny Smith Apple Wine Ice Recipe By :San Jose Mercury News Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Granny Smith apples -- peel, core 2/3 Cup lemon juice -- or lime, or combination 1/3 Cup sugar 1/3 Cup Granny Smith apple wine Thinly slice 5 of the apples; puree in a blender or food processor. In a glass or ceramic bowl, combine puree with the lemon or lime juice. Add sugar and wine, stirring until sugar is dissolved. Pour mixture into electric ice cream maker. Process until firm, following manufacturer's instructions. Serve or freeze for later use. Serves 6. IF YOU'RE INTERESTED To receive other winning recipes, send a self-addressed stamped envelope to the Livermore Valley Winegrowers Association, 1984 Railroad Ave., Suite A, Livermore, Calif. 94550. Published Wednesday, April 30, 1997, in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 120.8 Fat 0.1g Carb 29.4g Fib 2.7g Pro 0.5g Sod 4mg CFF 1% * Exported from MasterCook * Grapefruit Whipped Tahini And Chickpeas (Hummus) Recipe By :Pat Hanneman 1997 Riverside Serving Size : 16 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Legumes Salad Dressings Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lemon juice -- mixed with 1/2 cup fresh grapefruit juice -- and/or 1/4 cup ice water 1/2 teaspoon garlic peeled & crushed with salt 1/2 teaspoon lemon zest -- or to taste 1/4 cup tahini 1/4 cup ice water -- (1/4 to 1/2) 16 ounces cooked chickpeas -- rinsed and drained **Coriander Cohort: Equal parts of ground coriander ground cumin ground black pepper **Options: 1 tablespoon fresh cilantro leaves -- minced 1 tablespoon pine nuts -- dry pan roasted 1/2 tablespoon extra virgin olive oil 8 pita bread, whole-wheat radishes Makes about 2-1/2 cups. Place the juices, water, garlic, zest and tahini in the tall container and whip it or aerate it with an immersion blender or traditional blender; adding more ice water until the mixture is white and tight. Add the chickpeas (garbanzos) and puree to the desired consistency. Season with additional salt, if needed; and the coriander cohort blend, Top with lightly browned pine nuts; additional lemon juice and/or a 1/2 tablespoon of virgin olive oil. Store tightly covered in the refrigerator up to 5 days. As listed for appetizer: 166 cals, 22% ff (4.3 g fat). Appetizer: hummus, serve with warm pita bread points and radish chasers. Mediterranean style salad pockets: Kashi salad with yam and yogurt dressing; radishes, and thinly sliced (shredded) napa cabbage. Use the hummus as a spread to hold all of this in side the pocket. Dressing: thin 1 tablespoon with 1 tablespoon of juice (such as carrot, apple, or citrus) and dress a rice-pilaf salad; potato and cucumber salad with steamed asparagus. Etc. - - - - - - - - - - - - - - - - - - - NOTES : Loved the clean taste of ruby red grapefruit juice. Stored well. Had the Kashi idea: Good! Haunting flavor. * Exported from MasterCook * Green Chile Chicken Casserole Recipe By :Los Palmas Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces nonfat refried beans 8 skinless boneless chicken breast halves 1 1/4 ounces taco seasoning mix 1 1/2 cups Las Palmas Green Chile Sauce 1 cup Lowfat Monterey jack cheese -- shredded 1. Heat oven to 375 degrees F. Spray 13 x 9-inch baking dish with Pam. Spread refried beans in bottom of baking dish. 2. Place chicken and taco seasoning mix in large plastic bag. Shake to coat. Arrange chicken breasts on top of refried beans. 3. In small bowl, combine enchilada sauce and cheese; mix well. Spoon over chicken. Bake for 35 to 40 minutes or until chicken is no longer pink and juices run clear. Calories per serving: 123 Calories from fat: 13 Total fat: 1.4g Cholesterol: 65mg Sodium: 72.8mg >From: Sally Eisenberg - - - - - - - - - - - - - - - - - - - NOTES : Here is really good Mexican dish we had last week. It is now in our family favorite recipe file. * Exported from MasterCook * Ham 'N' Stew Recipe By :Lois J. Moore, McMinnville,TN (Tennessee Magazine 5/97) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds ham -- cooked and sliced -- thick and cut in -- bite size pieces 3 tablespoons margarine 1/2 cup brown sugar 10 3/4 ounces cream of mushroom soup -- reduced fat soup can of water 4 medium potatoes -- diced 3 carrots -- diced 2 medium onions -- cut in large chunks Over medium heat, melt margarine in large, heavy skillet or pan. Add brown sugar and spread mixture over bottom of pan. add ham, turning until glazed and brown. Remove ham. Add carrots and onions to glaze and turn several times. Add soup, soup can of water and potatoes. Stir. Simmer over low heat until vegetables are tender, adding water if gravy gets too thick. Return ham to stew, baste with gravy. Turn off burner and put a lid on pan until stew is ready to serve. Great over biscuits. >From: Dorothy Tapping - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Basmati Rice Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp margarine 1 clove garlic -- minced 1/2 cup basmati rice -- uncooked 1 cup water 1/4 tsp salt 2 tablespoons green onions -- tops, thinly sliced 2 tablespoons minced fresh basil 1 tsp minced fresh thyme 2 tbsp grated fresh Parmesan cheese thyme sprigs -- optional Melt margarine in a small saucepan over medium heat. Add garlic; saute 1 minute. Add rice; stir well. add water and salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in green onions, basil and thyme. Sprinkle with cheese; garnish with thyme sprigs, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 115 - 22%ff Fat - 2.6g Carbs - 19.2g * Exported from MasterCook * Honey Curry Sauce Recipe By :San Jose Mercury News Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons vegetable oil 1 Tablespoon flour 2 Teaspoons curry powder 1 Teaspoon salt 1 Cup skim milk 1/4 Cup honey Heat oil in small saucepan. Add flour, curry and salt; cook and stir over medium heat 1 minute. Stir in milk and honey until mixture is smooth; cook and stir until thickened. Makes 6 servings. Serving tips: Serve over 3 cups steamed fresh vegetables (or cooked frozen vegetables) such as carrots, broccoli, cauliflower. Or, mix vegetables with curry sauce and use a topping for baked potatoes. Honey tip: Don't be tempted to keep it in the refrigerator. Store at room temperature. If honey crystallizes, remove the lid and place jar in warm water until crystals dissolve, stirring every 30 seconds. Honey has about 64 calories per tablespoon with a small amount of vitamins and minerals. 80.4 calories; 2.1g total fat (0.5g saturated fat); 1.6g protein; 15g carbohydrates; 2mg cholesterol; 377mg sodium. Published Wednesday, April 30, 1997, in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lasagna #3 Recipe By :Chad Tackett Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 lasagna noodles 2 cups lowfat mozzarella cheese -- grated 1/2 cup nonfat Parmesan cheese -- grated -- FILLING: 16 ounces lowfat ricotta cheese 1 cup lowfat cottage cheese 1/2 cup nonfat Parmesan cheese -- grated 2 tablespoons parsley -- chopped 1/2 cup onions -- chopped 1 cup broccoli -- chopped -- SAUCE: 8 ounces 95% fat-free ground beef 2 pounds tomato sauce 1 pound tomatoes -- crushed 2 tablespoons tomato paste 8 whole mushrooms -- sliced 1 onion -- chopped 1 tablespoon garlic -- crushed 3 teaspoons Italian seasoning Place meat in a 4-quart pot. Cook over medium heat until the meat is no longer pink. Drain off any fat. Add the remaining sauce ingredients to the cooked meat, increase heat to high, and bring to a boil. Reduce the heat to low, cover, and simmer for 20-30 minutes. Combine all of the filling ingredients in a large bowl, and stir well. Set aside. Coat a baking pan (9-x-13-inch) with nonstick cooking spray (nonfat). Boil noodles until soft. Lay 4 of the noodles over the bottom of the pan. Top the noodles with half of the filling mixture, 3/4 cup of the mozzarella cheese, and 2 cups of the sauce. Repeat the noodles, filling, mozzarella cheese, and sauce layers. Finally, top with the remaining noodles, sauce, Parmesan cheese, and mozzarella cheese. Bake at 350 degrees F for 40-50 minutes. Let sit for 10 minutes before cutting and serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemony Asparagus And New Potatoes Recipe By :Low Calorie, Low Fat Recipes by BH&G Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Asparagus Spears 8 Whole Tiny New Potatoes -- Unpeeled, Cut In Quarters (Abt 10 Oz) 2 Tsp Olive Oil -- Or Any Cooking Oil 1/2 Tsp Finely Shredded Lemon Peel 1/4 Tsp Salt 1/4 Tsp Dried Thyme -- Crushed Lemon Peel Curl -- Optional Fresh Thyme -- Optional This has a light, citrisy flavor. Snap off and discard woody bases from fresh asparagus. If desired, scrape off scales. Cut into 2" pieces. Set aside. Cook potatoes, covered, in a small amount of boiling water in a 2 qt saucepan for 10 min. Add asparagus. Cook, covered, about 8 min more or till asparagus is crisp-tender and potatoes are tender. Drain. Transfer vegetables to a serving bowl. For dressing, combine the oil,lemon peel, salt and thyme. Add to the vegetables; toss gently to coat. If desired, garnish with a lemon peel curl and fresh thyme. Serve warm. Makes 4 side dish servings. Food Exchanges: 1/2 vegetable, 1 bread, 1/2 fat >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 163.2 Fat 2.5g Carb 32.3g Fib 3.7g Pro 4.5g Sod 144mg CFF 13.3% * Exported from MasterCook * Lemony Lentils Recipe By :Lucy Waverman's Fast & Fresh Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Vegetable oil 1 Onion -- chopped 2 cloves Garlic -- finely chopped 1 tbsp ginger root -- finely chopped 1 teaspoon chili pepper -- dried flakes 2 teaspoons Cumin -- ground 1 Cinnamon stick -- 1/2 inch 1 cup lentils -- green 2 cup Water 1 Bay leaf 2 slices lemon -- 1/2 inch thick Salt and pepper to taste In a medium pot, heat the oil over medium heat. Add the onion, garlic, ginger, chili flakes, cumin and cinnamon stick. Saute for about 2 minutes or until fragrant. Add the lentils and cook stirring, until the lentils are coated with the seasoning mixture. Add the water, bay leaf and lemon slices. Bring to a boil, reduce the heat to medium-low, cover and simmer for 35 to 45 minutes or until the lentils are tender. Season well with salt and pepper. Drain off any excess water and remove the lemon slices and bay leaf before serving. Nutrition Information: Calories 229, Fat 4.5g, CFF 15.6% Carbohydrates 39g, Fiber 17, Protein 15g >From: Kim Reese - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni And Cheese Salad Recipe By :Land O Lakes Collector Series, Pasta! Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Pasta Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Salad: 3 cup rotini pasta -- uncooked 1 1/2 cup fat-free cheddar cheese -- shredded 1 1/4 cup fat-free mayonnaise 1/2 cup fat-free sour cream 1/2 cup onions -- chopped 1/2 cup bell peppers -- chopped 1/4 cup celery -- chopped 1/4 cup skim milk 1 tsp granulated sugar 1/2 tsp salt 1/8 tsp black pepper 2 tsps prepared mustard -- Topping: 1/2 cup nonfat cheddar cheese -- shredded 1/4 cup chopped walnuts 4 slices fat-free turkey bacon -- cooked and crumbled The original recipe called for 1 1/2 cups rotini but I increased the amount to three cups since the original amount resulted in a mixture which was too soupy. Cook rotini according to package directions. Rinse with cold water and drain. To prepare salad, combine rotini, 1 1/2 cups cheese, mayonnaise, sour cream, onions, bell peppers, celery, milk, sugar, salt, black pepper, and mustard in a mixing bowl. Mix well. Cover and refrigerate two hours. To prepare topping, combine, remaining cheese, walnuts, and bacon crumbs. Mix well. Sprinkle over salad. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Pudding, Non-dairy Recipe By :Roberta Bell Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Rave Reviews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe mango juice from one orange juice from one lime 5 oz soft or firm low-fat tofu -- (1% fat) 3 tablespoons sugar Toss in a blender and puree. Pour into serving bowls and chill one hour. I was in heaven, hope you'll enjoy it. - - - - - - - - - - - - - - - - - - - NOTES : I made the mango pudding (with tofu) that was just posted to the list - it was terrific! I used brown sugar instead of white, otherwise, pretty much according to recipe. It was a little loose but within 'pudding parameters. Served it to guests too, they were a little surprised it was tofu. I'm glad it's mango season in Houston." [Erica] I think you're on to something here! Aren't the Apricots in season too? [PATh ] * Exported from MasterCook * Mexican Lasagna #3 (Or Enchiladas) Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- flour or corn tortillas -- low fat -- corn is usually lower ) 1 cup frozen corn kernels -- or canned corn (can use more to taste) 1/2 lb ground turkey breast 1/3 cup chopped onion -- white or purple 1/3 cup salsa -- (1/3 to 1/2) -- (use your favorite) 1/4 cup reduced fat cheddar cheese -- (1/4 to 1/2) 1 can black beans -- optional -- rinsed and drained cumin chili powder pepper Spray an 8x8 pan, and lay one tortilla in bottom. Brown turkey with onion, and when cooked, add salsa, and season to taste with the chili powder, cumin and pepper. Pour over tortilla. Top with another tortilla. Cover that with corn and cheese. Add another tortilla, and bake at 350 until heated through, about 25 minutes. Serve by cutting into 4-6 pieces. If you wanted to add the beans, make one more layer using the beans and another tortilla. This recipe can be modified to use beans instead of turkey, or a mix of beans and rice. Just saute the beans with the onion instead of the turkey, and season appropriately. Variation: mix all the filling ingredients together, add a 1/3 cp of ff sour cream, and place 1/2 cup of mixture on a tortilla and roll up. Place seam side down in 8x8 dish, and repeat until all filling is used up-should get about 5-6 "enchiladas". Top with cheese, and a little extra salsa or enchilada sauce and bake for about 20-25 minutes at 350. **** I make something a whole lot like this, but I use shredded cooked chicken breast & rice instead of turkey and corn. Also, I've found that covering the top tortilla with salsa makes the top less tough. Just another variation. [smithg ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Rice, Bill's Recipe By :Cooking Light - March 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp olive oil 1 cup diced onion 1/2 cup diced carrot 1/2 cup diced celery 2 cloves garlic -- minced 1 cup long-grain rice 3/4 cup diced tomato 1 tbsp low-sodium soy sauce 1 teaspoon green chile -- minced 1 3/4 cups water 1 14.5 oz can vegetable broth 1 tsp fresh oregano -- chopped -- or 1/4 tsp dried oregano 1 tsp fresh cilantro -- chopped oregano sprigs -- optional Heat olive oil in a large saucepan over medium-high heat. Add onion, carrot, celery and garlic; saute 8 minutes or until onion is golden. Add rice, diced tomato, soy sauce, chile, water and vegetable broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until the rice is tender and liquid is almost absorbed. Stir in chopped oregano and chopped cilantro. Garnish with oregano sprigs, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 245 - 20%ff Fat - 5.4g Carbs - 44.6g * Exported from MasterCook * Mexican Tofu Scramble Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups fat-free egg substitute -- or 24 egg whites 10 ounces tofu -- soft 3 tablespoons low sodium soy sauce 1 teaspoon turmeric 1/4 teaspoon black pepper 1 tomato -- diced 1/2 onion -- diced 2 garlic cloves -- peeled and minced 2 tablespoons green chiles -- diced 1/4 teaspoon ground cumin 1/4 cup cilantro -- chopped Beat egg substitute or egg whites until broken up and just beginning to foam. Crumble the tofu and add to egg mixture. Add the soy sauce, turmeric, and pepper and set aside. In a skillet at medium heat, add the tomato, onions, garlic, chili, and cumin until all the liquid has evaporated. Add the egg/tofu mixture to skillet. Scramble over medium heat until thoroughly cooked. Add chives or cilantro and serve. Nutritional Information: Serving size: 1 cup Calories: 120 Fat: 2 g Cholesterol: 0 mg Protein: 14 g Fiber: 2 g Sodium: 400 mg >From: Chad Tackett - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mocha Shake Recipe By :Chad Tackett Serving Size : 2 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons instant coffee -- or 1/4 cup brewed coffee 4 tablespoons chocolate syrup 1/4 cup chopped dates 1 banana -- chopped 1 cup nonfat milk 1 cup nonfat plain yogurt 2 teaspoons honey 6 ice cubes Place all ingredients in blender, add ice cubes and mix well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Caesar Dressing Recipe By :Jana L. Wachsler-Felder Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 cup pasteurized egg product 1/8 cup balsamic vinegar 1/8 cup Worcestershire sauce 1/8 cup lemon juice -- or lime 1/8 cup nonfat parmesan cheese -- grated 1/2 teaspoon garlic powder -- or 1 t chopped fresh garlic 1/4 teaspoon onion powder 1 tablespoon teriyaki sauce Mix all ingredients together and pour over torn up romaine lettuce pieces and fat free croutons. Make sure you don't use real eggs, as the salmonella poisoning is a real danger. I use more or less of the ingredients to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Monkey Bread Recipe By :Cooking Light - April 1997 Serving Size : 24 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds bread dough -- frozen -- (2 loaves, 1 lb each) 1 1/4 Cups sugar -- divided 1/4 Cup packed brown sugar 1/4 Cup 1% milk 1 Tablespoon reduced-calorie margarine 1 3/4 Tsp cinnamon -- divided cooking spray Thaw bread dough in refrigerator for 12 hours. Combine 1 cup sugar, brown sugar, milk, margarine, and 1 1/4 tsp cinnamon in a small saucepan. Bring to a boil; cook 1 minute. Remove sugar syrup from heat; let cool 10 minutes. Combine 1/4 cup sugar and 1/2 tsp cinnamon in a shallow dish; stir well. Cut each loaf of dough into 24 equal portions. Roll each portion in sugar mixture; layer balls of dough in a 12-cup Bundt pan coated with cooking spray. Pour sugar syrup over dough; cover and let rise in a warm place (85 F), free from drafts, 35 minutes or until doubled in bulk. Preheat oven to 350 F. Uncover, and bake at 350 F for 25 minutes or until lightly browned. Immediately loosen edges of bread with a knife. Place a plate upside down on top of pan; invert onto plate. Remove pan; drizzle any remaining syrup over bread. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 201 - 10%ff Fat - 2.2g Carb - 40.1g * Exported from MasterCook * Mushroom Stuffed Chicken Breasts With Madeira Sauce Recipe By :Cooking Light, May 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil -- Divided 2 cups Cremini Mushrooms -- diced -- Or Button -- *Note 1 large Garlic Clove -- Minced 1/4 Tsp Pepper 16 ounces Skinless Boneless Chicken Breast Halves -- (4 - 4 oz breasts) Gouda Cheese -- (1/2 Oz Each) -- or Fontina Cheese -- **Note 3/4 cup Nonfat Veg Chicken Broth, Low Sod -- or Regular Nonfat Chicken Broth 1/4 cup Madeira -- Or Dry Sherry 1 Tsp Cornstarch 1 Tsp Water 4 Sm Cremini Mushrooms -- Or Buttons, Halved -- These Are Optional Thyme Sprigs -- Optional *NOTE: I used Portobello and cremini. **NOTE: Original recipe used 4 (1/2 oz) slices cheese. I omitted it since Jeff is lactose intolerant. It isn't reflected in my MasterCook nutritional counts. Sliced cheese is easier to fit into the pocket than shredded cheese; you can buy small amounts at the deli. Cremini mushrooms are dark brown and have a fuller flavor than button mushrooms. Heat 1/2 tsp oil in a large nonstick skillet over med heat. Add diced mushrooms and garlic; saute 3 min. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 T mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 tsp oil in skillet over med-high heat. Add chicken; cook 6 min on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 min or until reduced to 3/4C. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 min, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired. Yield: 4 servings. Serving size is 1 chicken breast half and 2 T sauce) Nutrition according to original recipe in book: Cal 207; Fat 6.9g; Carb 4.1g; Fib 0.5g; Pro 31g; Sod 207mg; CFF 30% This was really, really good!! Not difficult to make either. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Without cheese: Cal 151.1 Fat 2.8g Carb 4.2g Fib 0.8g Pro 24.9g Sod 119mg CFF 17.7% * Exported from MasterCook * New Orleans Gumbo Recipe By :Mom Dye's recipe Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices bacon -- diced 2 onions -- diced 1/2 green pepper -- diced 1 stalk celery -- diced 28 ounces canned tomatoes -- undrained (28 to 30) 9 ounces frozen okra -- sliced 4 cups cooked rice -- or more 1 can shrimp -- drained (opt.) Brown bacon slightly. Add and cook over Low heat, all diced vegetables. Add tomatoes and continue to simmer. Wash, stem and cook separately okra. Drain. Add okra to other ingredients + some of okra cooking liquid. Season with salt and pepper to taste. Serve over cooked rice. Can add shrimp with okra to dish. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Mom just called this okra and tomatoes. I usually buy presliced frozen okra. This could be cut down considerably by only using 1-2 slices of bacon or substituting turkey bacon for pork bacon.Other than the bacon it is relatively fat free. We always ate it over lots of hot cooked rice. * Exported from MasterCook * New Orleans Turkey Creole Recipe By :Unknown Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Casseroles Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small turkey leg, R-T-C -- thawed 1/2 teaspoon salt 16 ounces canned tomatoes -- or 4-5 cooked whole tomatoes 2 slices bacon -- diced 1/2 cup chopped onion 1/2 cup green bell pepper 1 clove garlic -- crushed 3/4 cup uncooked rice 1/2 teaspoon salt 1/8 teaspoon pepper 1 package frozen cut okra 2 cups cooked rice -- or more Poach turkey legs in water, to cover, with salt for 1 hour or until tender. Cook in broth. Remove meat from bone. Should have about 2 cups. Reserve broth. Drain tomatoes and reserve juice. In large skillet, cook bacon, diced until crisp. Drain. To hot drippings add chopped onion, green pepper and garlic. Saute until soft. Add drained tomatoes, bacon, salt, pepper and turkey. Combine both and tomato juice. Add water to make 2 1/2 cup liquid. Add to skillet. Cover. Simmer for 15 mins. Add okra and cook for 5-10 mins. more until okra is defrosted and warm. Serve over rice. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Okra Goulash Recipe By :Southern Living Serving Size : 8 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices bacon 1 medium onion -- chopped 2 cups fresh okra -- sliced 1 1/2 cups corn -- cut from cob 4 medium tomatoes -- peeled, chopped 1/2 teaspoon salt 1/2 teaspoon pepper Cook bacon in a large skillet until crisp; remove bacon, reserving 2 tablespoons drippings in skillet. Crumble bacon, and set aside. Cook onion in drippings over medium heat, stirring constantly, until tender. Add okra, and cook 5 minutes, stirring constantly. Add corn and remaining ingredients. Cover and simmer 15 minutes, stirring occasionally. Sprinkle with crumbled bacon. >From: jaclyn@itexas.net (Jack Dickson) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Okra Pilaf Recipe By :Southern Living Serving Size : 4 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices bacon 1/2 pound fresh okra -- cut in 1 " lengths 2 1/2 cups water 3/4 teaspoon salt 1/4 teaspoon pepper 1 cup long-grain rice Cook bacon in a large skillet until crisp; remove bacon, reserving 2 tablespoons drippings in skillet. Crumble bacon, and set aside. Cook okra in drippings over medium heat, stirring constantly, about 5 minutes or until okra is lightly browned. Add water and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and rice is tender. sprinkle with crumbled bacon. >From: jaclyn@itexas.net (Jack Dickson) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Okra Rice With Chicken And Mole Orange Sauce Recipe By :Hanneman (1997) Two4Lite Serving Size : 2 Preparation Time :0:35 Categories : Chicken Eat-Lf Mailing List Rice Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon slivered almonds -- or more 4 ounces brown and wild rice -- in a box such as Uncle Ben's Chicken and Herb 1/4 cup instant rice -- additional 2 cups water 1 teaspoon Butter Buds(r) -- dissolved in 1 tablespoon hot water 2 green onions -- trim and dice --+-- 1 cup sliced okra 1 teaspoon Cre-ole' Spice Blend 5 ounces boned and skinned chicken breast halves olive oil spray freshly ground black pepper 3/4 cup fresh orange juice 2 tablespoons mole chili pepper sauce 1/2 cup chopped fresh cilantro -- approximate 2 tablespoons plain lowfat yogurt 1/4 cup nonfat parmesan cheese -- grated 2 nonfat flour tortillas -- warmed lime slices -- or wedges 1 1/2 cups mixed salad greens Warm a sauce pan and roast the almonds for about 3 minutes. Add rice mix with seasoning package, additional fast cooking white rice, water, 1 tablespoon of butter substitute or a diet margarine. Bring to a boil; reduce heat, add the green onions, cover and simmer about 15 minutes. Add the sliced okra: position the okra so that it is covered by the rice and its cooking liquid. Season with the Cre-ole blend. Continue to cook for another 7 minutes; adjust heat as necessary to puff the rice without overcooking the okra. Juice one orange and stir in the commercial Mole' paste made with ancho, etc. Set aside. Slice the chicken breast to cut 4 medallion-sized pieces. Heat a ridged griddle or skillet over high. Remove pan from heat and lightly spray surface. Return to the burner and sear chicken well on one side. Season with freshly ground black pepper and sear the other side. (about 3 minutes first side, and 1-1/2 minutes on the second). Add the orange juice and mole mixture to the pan; reduce the liquid to a sauce and occasionally ladle the sauce over the meat to keep it moist. Sprinkle with chopped cilantro, quantity to taste. Remove the rice mixture from the heat and add chopped cilantro to taste. Then stir in the yogurt and the parmesan cheese; taste and season to taste. Serve rice along side the chicken; drizzle the chicken with the sauce. Also puddle some sauce on the plate for dipping with the tortilla. Garnish with lime, more cilantro, more fresh pepper. Goes well with a plain crisp salad with fresh lime. 475 CALS, 11.1% CFF OR 5.8 G FAT The mole linked to barbecue sauce for equivalent nutrition. Mole contains ancho peppers, vegetables oil, toasted bread (crumbed), sugar, chocolate, sesame seed and/or nuts (ground) and salt, pepper, and dried herbs and spices to taste; such as oregano, cinnamon, etc. Cooks note: Slice the okra. Blanch in boiling water for about 1 minute. Drain and shock in ice water. - - - - - - - - - - - - - - - - - - - NOTES : This was quite good - but I hesitate posting this idea because I used boxes and jars (available by you?) ... BOX: Uncle Ben's Long Grain and Wild Rice Chicken and Herb. JAR: Mole (La Costena brand from Texas) I expected Bob to like the chicken but he surprised me (and himself, I think) when he liked the rice-okra mix!-D I'm thinking the OKRA-RICE would be a hit at a bbq buffet. * Exported from MasterCook * Okra, Summer Squash And Tomatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Okra -- thinly sliced zucchini -- thinly sliced squash -- thinly sliced tomatoes -- seeded and chopped granulated garlic bread crumbs salt -- optional Cajun seasoning -- optional cooked rice Slice okra, squash, & zucchini thinly. Seed & coarse chop some tomatoes. Steam until done. Spray an aluminum pie pan or other shallow metal baking dish with a cooking spray. Put vegetables in & spread them out. Spray the top of the dish LIGHTLY & sprinkle with granulated garlic & bread crumbs. Put under broiler until it reaches your own personal favorite scorch level. For me, it's when the edges of the tomatoes are a little brown & the skin is all puckered up. Serve over rice. You'll probably need a little salt. Or you can use Tony's salt free Cajun seasoning. >From: smithg - - - - - - - - - - - - - - - - - - - NOTES : If anyone had ever told me I'd like this dish, I've smacked 'em for being to silly. But it is good. * Exported from MasterCook * Orange Pork Tenderloin Recipe By :Trim & Terrific American Favorites, Holly Clegg Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs pork tenderloin -- 2 one pound roasts 1/4 cup dijon mustard 1/4 cup green onions -- sliced 1 teaspoon dried rosemary 1 teaspoon dried tarragon 1/8 teaspoon pepper 1/2 teaspoon garlic -- minced 1/2 cup orange marmalade -- divided 1/2 cup water 1/3 cup low sodium chicken broth Trim fat from tenderloins. Cut them lengthwise down the center, cutting halfway through the meat but not cutting all the way through. In a small bowl, combine the mustard, green onions, rosemary, tarragon, pepper & garlic. Spread the mustard mixture on the cut surfaces of the tenderloin. Reshape the tenderloin & tie, if desired. Place it on a rack in a shallow roasting pan & brush with 4 tbsp of the marmalade. Bake at 400F for 40-50 min until tender, or until a meat thermometer registers 160F. For the sauce, combine the remaining 4 tbsp marmalade, water & broth in a small saucepan. Bring to a boil, then reduce the heat. Simmer 5-10 minutes, or until thickened. To serve, slice the tenderloin & spoon the sauce over. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Crisped Pollack And Potatoes (Fish And Chips) Recipe By :The Health-Lover's Guide to Super Seafood (Prevention) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp paprika 1 dash ground white pepper 1 dash garlic powder 1/2 cup bread crumbs 1 egg white 1 1/4 lb pollock fillet -- cut in 8 pieces 2 tbsp flour 2 lg potatoes -- cut lengthwise Cut pollack fillet and potatoes into 8 equal pieces. Mix 1/4 tsp. paprika, pepper, garlic powder and bread crumbs together in a shallow bowl. With a fork, lightly whip egg white in another small bowl. Add milk and blend thoroughly. Coat a baking pan with vegetable cooking spray. Dip each piece of fish into egg white mixture and coat evenly. Then coat each piece with bread crumb mixture and place in the baking pan. Set aside. Coat another baking pan with vegetable cooking spray. Mix remaining 1/4 tsp. paprika with flour in a paper (or plastic) bag. Add potato wedges and toss to coat. Place potatoes in the prepared baking pan and bake in a 450 degree F. oven for 10 minutes. Add fish to the oven and continue baking for another 10 to 15 minutes, or until fish and potatoes are golden brown. >From: Becky Myton - - - - - - - - - - - - - - - - - - - NOTES : May use cod, tilefish or haddock in place of pollock. * Exported from MasterCook * Peanut Butter Fudge Pie Recipe By :Shape magazine Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: Non stick cooking spray 1/3 cup nonfat fudge topping 1/3 cup chocolate chips 2 cups crispy rice cereal Filling: 1 package nonfat cream cheese -- (8 oz) -- at room temperature 2/3 cup peanut butter -- at room temperature -- (smooth or crunchy) 1 can nonfat sweetened condensed milk -- (14 oz) 3 TBSP fresh lemon juice 1 cup nonfat nondairy whipped topping thawed 1 TBSP nonfat fudge topping To make the crust, lightly coat a 9-inch pie pan with nonstick cooking spray. In a medium microwavable bowl, combine fudge and chocolate chips. Microwave on high for 30 seconds or until partially melted. Stir well until smooth. Gradually stir in cereal until thoroughly mixed. Using waxed paper, press mixture into prepared pie plate. Chill 30 minutes. To make filling, beat cream cheese in a bowl until fluffy; mix in peanut butter. Gradually beat in condensed milk. Add lemon juice and vanilla. Fold in whipped topping. Turn into prepared crust. Drizzle topping over pie. Tuse the tip of a knife to gently swirl fudge decoratively. Chill 4 hours or until set. Calories per serving 400 Fat grams 13.3 Percent of calories from fat 30% ( could be lower if using reduced fat peanut butter) >From: Lori Rossi - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pinakbet (Filipino Vegetable Stew) Recipe By :Signature Dishes of the Philippines, Sony Robles-Florendo Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Meats Oriental Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp. oil -- or equivalent liquid for sauteing 1 medium onion -- chopped 1 piece ginger -- thumb-size, crushed 2 tsp. garlic -- crushed 1 big eggplant -- halved -- and cut into 1-1/2 inch slices 1 cup green beans -- halved 14 pieces whole baby okra 1 large carrot -- cut into 1/2 inch sticks 1 cup cooked pork cubes -- or 1 cup of crispy pork rinds 1 Tbsp. shrimp paste -- * see note -- or salt to taste 1/2 cup water -- or more -- as needed to prevent sticking 2 medium tomatoes -- cut as for salad 1/2 lb. shrimp -- shells on 1 small bitter melon -- optional -- seeded and cut into 1-1/2 inch slices * One exotic ingredient is "shrimp paste," known as "bagoong" if you have access to an Asian or Filipino store. It's main contribution is to add salt and a fishy taste. An easy substitute would be liquid "fish sauce" made from anchovies and found in many Southeast Asian cuisines. If you don't have either of these, just add salt to taste. Another ingredient you might not be familiar with is "bitter melon." This is widely available in Asian food stores and farmers' markets here on the West Coast, but I don't know about other places. It's shaped like a big, bumpy, green banana. I love it, but it's an acquired taste. Saute garlic, ginger and onion in oil or other liquid. Add the eggplant, green beans, okra, carrot, and pork cubes with shrimp paste and water. Stir briefly and cook for about 3 minutes. Add the tomatoes, shrimps and bitter melon and stir again briefly. Cover and simmer over low heat for about 5 minutes. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : People in the northern Philippines eat a lot of okra, usually in a vegetable stew called "Pinakbet" with lots of other veggies. This recipe calls for shrimp and pork, so I have included them because they're traditional. But I have made this dish lots of times without them and it's still terrific. Removing them also makes it much lower in fat. The amounts of vegetables are just a guideline. This dish is very tolerant of creativity with ingredients. * Exported from MasterCook * Pineapple Coconut Pie Recipe By :Jello, Fun & Fabulous Recipes 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 low-fat graham cracker crumbs 1/4 cup reduced fat margarine -- melted 3 tbsps granulated sugar Filling: 3 ozs pineapple gelatin powder 2/3 cup boiling water 1 tsp rum extract 1/2 cup cold water ice cubes 8 ozs Cool Whip(r) Free -- thawed 8 ozs crushed pineapple -- drained 1/4 cup coconut To prepare crust, combine crumbs, margarine, and sugar in a mixing bowl. Press mixture firmly in a 9" springform 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, completely dissolve gelatin powder in boiling water. Stir in rum extract. Combine cold water and ice cubes to make 1 1/4 cups. Add gelatin, stirring until slightly thickened. Remove any unmelted ice cubes. Fold in whipped topping, pineapple, and coconut. Blend until smooth. Chill until mixture mounds. Spoon into crust. Chill 2 hours. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with pineapple chunks and additional coconut. NOTES : For the graham cracker crust, I usually make a few at a time and then keep them frozen until needed. I use this type of crust in most of my pie recipes rather than the pastry crust because it's less fat and less work. * Exported from MasterCook * Pineapple Orange Sorbet Recipe By :Cooking Light (July/August 1987) Serving Size : 4 Preparation Time :0:30 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1/2 cup sugar 1 tablespoon lemon peel -- dried 6 ounces frozen orange juice concentrate 1/4 cup unsweetened pineapple juice Combine water, sugar, and grated lemon peel in a small saucepan. Bring mixture to a boil; remove from heat, and let cool to room temperature. Combine orange juice concentrate and pineapple juice with cooled sugar water mixture. Transfer to ice cream machine and process according to manufacturer's directions. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Cod From Lewis Street Recipe By :The Health-Lover's Guide to Super Seafood (Prevention) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup leeks -- sliced 1 sm clove garlic -- minced 1 tsp olive oil 2 tbsp white wine vinegar 2 1/2 cup water 1/8 tsp ground white pepper 1/4 tsp dried thyme 2 bay leaves 1 1/4 lb cod fillets 1 tbsp fresh parsley -- minced Cut cod into 4 equal pieces. In a 4-quart saucepan, saute leeks and garlic in oil for 2 to 3 minutes. Add vinegar and water and bring to a rolling boil for 2 minutes. Add pepper, thyme and bay leaves. Bring to a boil, reduce heat, cover and simmer for 10 minutes. Remove bay leaves. Immerse fish pieces in simmering bouillon, return to a simmer and poach for 10 minutes. Lift out fish and place onto four individual shallow soup plates. Bring bouillon to a rolling boil for 2 minutes and then pour over each serving. Sprinkle with parsley. >From: Becky Myton - - - - - - - - - - - - - - - - - - - NOTES : "Although the British favorite, fish-and-chips, was a big seller at my former restaurant, the Lewis Street Chowderhouse in Greenwich, Connecticut, the only customer we ever had from merry old England ordered his cod in this delicate version several times a week. He said he preferred the fish free of the fryer's fat. He was ahead of his time--but right on." Tom Ney, Food Editor, Prevention Magazine. May substitute haddock, cusk or whiting for cod. * Exported from MasterCook * Pork And Pineapple Kebabs Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pineapple chunks in juice -- undrained 1 tablespoon fresh ginger -- grated 1 tablespoon cider vinegar 6 1/2 ounces plum sauce 12 ounces pork tenderloin 24 pieces red bell pepper -- 1-inch each cooking spray 4 cup hot cooked rice 1/2 cup thinly sliced green onions 1/4 cup sliced almonds -- toasted Drain pineapple in a sieve over a bowl; reserve 1/4 cup pineapple liquid. Set pineapple chunks aside. Combine pineapple liquid, ginger, vinegar and plum sauce in a small saucepan; bring to a boil. Cook 1 minute. Remove from heat; set aside. Trim fat from pork; cut into 24 pieces. Thread pineapple chunks, 6 bell pepper pieces and 6 pork pieces alternately onto each of 4 (12-inch) skewers. Place kebabs on a broiler pan coated with cooking spray; baste with pineapple juice mixture. Broil 12 minutes or until pork is done, turning occasionally and basting with pineapple juice mixture. Combine rice, green onions, and almonds; toss well. Serve kebabs over rice. Spoon any remaining pineapple juice mixture over top. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 439 - 12%ff Fat - 5.8g Carbs - 72.7g * Exported from MasterCook * Pork Tenderloin With Rosemary And Thyme Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound pork tenderloin -- (2 - 1/2 lb pieces) cooking spray 2 Tablespoons Dijon mustard 1 Tablespoon honey 1 Teaspoon chopped fresh rosemary 1/2 Teaspoon chopped fresh thyme 1/4 Teaspoon pepper thyme sprigs -- optional Preheat oven to 350 F. Trim fat from pork; place on broiler pan coated with cooking spray. Combine mustard and next 4 ingredients (mustard through pepper) in a bowl; brush over pork. Insert meat thermometer into the thickest part of pork. Bake at 350 F for 50 minutes or until thermometer registers 160 F (slightly pink), basting frequently with mustard mixture. Garnish with thyme, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 176 - 27%ff Fat - 5g Carbs - 5g * Exported from MasterCook * Potato And Ham Soup Recipe By :Tina D. Bell Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil -- optional 1 can nonfat beef broth 4 med red new potatoes -- (about 1 lb) -- cut into 1/2 inch cubes - not peeled 1 bunch fresh spinach 1 vidalia onion -- diced 6 cloves garlic -- sliced -- (we *really* like garlic) 1 bay leaf 1 jalapeno -- minced 2 ounces cooked ham -- chopped -- Healthy Choice Thin Slice Lunch Meat -- TO TASTE: thyme salt Mrs. Dash Old Bay Seasoning black pepper Cut up all vegetables (except spinach) and saute in very hot pan, in the olive oil, until lightly browned, transfer to a 2 quart, microwavable casserole dish. Pour broth over and add bay leaf and other seasonings. Cover with plastic wrap, then cook in microwave 15 minutes, or until potatoes are almost tender. Meanwhile, clean spinach and tear into pieces about 1 inch long, wide as the leaf. Check potatoes, if tender enough, add spinach, cover with wrap again, and cook until spinach is tender. Check seasonings, ladle into bowls. May sprinkle with a little freshly grated parmesan if you wish (optional). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Corn Chowder #2 Recipe By :Vegetariana, Nava Atlas Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Onion -- chopped 3 medium Potatoes -- diced 2 medium Carrots -- sliced 1 large Celery stalk -- chopped 2 Bay leaves 2 tablespoons Vegetable oil 3 cups Frozen corn 14 ounces canned tomatoes -- chopped 1 1/2 teaspoons Coriander 1 teaspoon Savory 1/2 teaspoon Thyme Salt & pepper to taste 1 cup Water -- stock Place onions, potatoes, carrots, celery, bay leaves & oil in large soup pot. Add just enough stock to cover. Bring to a boil & simmer over low heat for 10 minutes. Add the corn, tomatoes with their liquid & simmer for 10 minutes. Add the seasonings & simmer for another 10 minutes. Remove 3/4 cup of potatoes & mash well. Return to the pot with the 1 cup of stock. Stir well. Simmer for another 5 minutes, or until you are ready to serve it. >From: Simps - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pretzels #4, Ball Park Style Recipe By :Bridgford Foods Corporation Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole egg whites 2 tbsps water 1 pound Frozen Bread Dough -- thawed 1 tbsp coarse salt In a small bowl, combine egg whites and water. Mix well and set aside. On a lightly floured surface, roll dough lengthwise into a 15 x 5" long rectangle. Cut dough into 8 equal long strips. Take a 15" dough piece and roll into a 20"long rope. Shape each rope into a "U" shape and place on a lightly prepared baking sheet. Take the right end of the rope and place it over the bottom left hand corner of the "U". Repeat with the left side. Brush with egg white mixture and sprinkle with coarse salt. Bake in a 375 degree oven for 16 minutes or until golden brown. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm and with mustard for dipping. * Exported from MasterCook * Pretzels, Soft Recipe By :Lancaster Farming Shared, Pat Stockett Serving Size : 6 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 yeast cake 4 cups Flour 1 1/2 cups Warm water 1 large Egg -- beaten 1 teaspoon Salt Course Salt 1 tablespoon Sugar Dissolve yeast in warm water, add salt and sugar. Blend in flour and knead until smooth. As soon as kneaded cut into small pieces and roll each into a rope. Twist rope in shape and place pretzels on paper lined cookie sheet. Brush with beaten egg and sprinkle generously with course salt. Bake a 425 for 12-15 minutes or until browned. >From: Simps - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Waffles #2 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 1/4 cup whole wheat flour 1 1/4 cup cornmeal 2 tablespoons sugar 2 tablespoons baking powder 3/4 teaspoon baking soda 3 teaspoons pumpkin pie spice 1/2 cup egg beaters(r) 99% egg substitute -- or 4 egg whites 3/4 cup canned pumpkin 1 1/4 cup skim milk Makes 12 waffles Coat a waffle iron with nonstick cooking spray (nonfat), and preheat at medium heat. Combine flour, cornmeal, sugar, baking powder, baking soda, and pumpkin pie spice and stir well. Set aside. Beat egg whites with an electric mixer on high for 3-5 minutes. Set aside. Add pumpkin and milk to flour mixture, and stir well. Gently stir in the egg substitute or egg whites. Spoon batter onto waffle iron. Bake for 5-7 minutes. Nutritional Information: Calories: 95 Fat: 1 g Cholesterol: 0 mg Protein: 4 g Fiber: 2 g Sodium: 175 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Caviar Recipe By :Steven Raichlen's High Flavor Low Fat Vegetarian Cooking Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small eggplants 1 Tablespoon extra virgin olive oil 1 onion -- finely chopped 1 Cup Quinoa 2 Cups water -- with salt 2 Cloves garlic -- minced 3 Tablespoons fresh cilantro -- minced 3 Tablespoons parsley -- chopped 4 Teaspoons soy sauce -- to taste 2 Tablespoons fresh lemon juice -- to taste salt and freshly ground black pepper -- to taste 1. Preheat the oven to 350 degrees F. Prick the eggplants in several spots with a fork. Roast the eggplants on a nonstick baking sheet for 40 minutes, or until soft. Let eggplants cool. 2. Heat the olive oil in a nonstick frying pan. Add the onion and cook over medium heat until soft but not brown, 3 to 4 minutes. Stir in the Quinoa and lightly toast it for 1 minute. Stir in 2 cups water and salt to taste and bring to a boil. Reduce the heat, cover the pan, and gently simmer the Quinoa for 15 minutes. Remove the pan from the heat and let stand for 10 minutes. Uncover the pan and fluff the Quinoa with a fork. Transfer the Quinoa to a mixing bowl and let cool. 3. Cut the eggplants in half lengthwise. Scrape out the flesh, taking care not to pierce the eggplant skin, and place it in a food processor with the garlic, cilantro, parsley, soy sauce, and lemon juice. Puree to a smooth paste. Stir the eggplant mixture into the Quinoa. Correct the seasoning, adding soy sauce, pepper, or lemon juice to taste. Spoon the caviar back into the eggplant skin and serve it with toast points, Bruschetta, or pita chips, or on boiled new potatoes with no fat sour cream. Dictated by Jane Rosenberg-Coombs 12 /29/96 >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Quinoa, the wonder grain from the Andes, has a softly crunchy consistency that reminds me of caviar. That set me thinking about Russia's eggplant caviar, and I decided to combine the two. Soy sauce gives it a briny quality,, while the cilantro hints at the iodine thing of sturgeon roe. * Exported from MasterCook * Quinoa Pilaf #2 Recipe By :Prevention Magazine, October 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups quinoa 1 1/2 tablespoons extra-virgin olive oil 1 med onion -- chopped 2 cloves garlic -- minced 1/4 cup pine nuts 2 red bell peppers -- diced 1 med. sweet potato -- cubed 1/4 cup golden raisins 4 cup vegetable broth ground black pepper to taste 1. Rinse quinoa with cold water and drain well. 2. Heat oil in a large non-stick frying pan. Add onion, garlic, pine nuts, and peppers, and cook over medium heat until lightly browned, about 5 minutes. 3. Stir in broth and black pepper; bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and quinoa is tender, 15 to 20 minutes. Fluff quinoa mixture with a fork and serve at once. Makes 11 cups cal 558 fat 15.6 grams cff 25% protein 14.6 g >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Vegetable Jambalaya Recipe By :RECIPE FOR HEALTH, SHOW #RHE197 Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups quinoa -- rinsed 1 tablespoon canola oil 1 green bell pepper -- seeded and diced 1 medium yellow onion 1 medium zucchini -- halved and -- cut into 1/2 inch slanted slices 2 cups eggplant -- diced 12 button mushrooms -- sliced (12 to 14) 1 celery stalk -- sliced 2 cloves garlic -- minced (2 to 3) 1 can crushed tomatoes -- (28 ounce) 1 1/2 tablespoons dried parsley -- or 3 tablespoons chopped fresh 2 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon salt and pepper Tabasco -- or other bottled hot sauce, to taste Combine the quinoa and 2 1/2 cups water in a medium saucepan. Bring to a simmer and cover. Cook over low heat for 15 to 20 minutes, until all of the water is absorbed. In a large saucepan heat the oil. Add the green pepper, onion, zucchini, eggplant, mushrooms, celery and garlic. Cook, stirring, over medium heat for 8 to 10 minutes. Stir in the crushed tomatoes, 1/4 c stirring occasionally. When ready to serve, fold in the cooked quinoa and cook for 5 minutes more over low heat, stirring frequently. Pass the Tabasco sauce at the table. Yield: 4 to 6 servings (Courtesy of "Vegetarian Times Vegetarian Entertaining") >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raita, Rooby's Recipe By :Mrinal Roy (Rooby's Father-In-Law) Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium cucumbers 1 teaspoon salt 1 cup plain lowfat yogurt 1/2 teaspoon sugar -- or substitute 1/4 cup cilantro -- chopped 2 teaspoons cumin seed -- whole 1/2 teaspoon paprika 1. Peel and core cucumbers and chop into 1/2" dice. Place in bowl. Cover with water and add salt. Place in refrigerator for at least two hours, or overnight. 2. In hot skillet, roast cumin seeds until they very slightly brown and become fragrant. Remove from heat and allow to cool. Grind in mini food chopper or coffee grinder. Set aside. 3. Drain cucumbers. Add yogurt, sugar, cilantro and half of the ground cumin. Stir and chill. 4. Before serving, garnish top of raita with remaining cumin and paprika. Variation: Add seeded chopped tomato 1/2 to 3/4 cup. Add peeled, cored, chopped pear. If whole cumin seed is unavailable, use ground and skip the roasting procedure. Chilled Raita is traditionally served with Indian food as a salad. It serves to cool and cleanse the palate between bites of different spicy dishes. 44 CALS 1.0 G FAT 18%FF >From: PATh (phannema@wizard.ucr.edu) - - - - - - - - - - - - - - - - - - - NOTES : Excellent! Every time. I used this on a Kasha*i* salad --- finally got to try it! nutty and crunchy. Definitely my kind of stuff. * Exported from MasterCook * Rarebit, California Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tsp Butter 1/2 Cup white wine -- dry 14 oz nonfat mozzarella cheese -- shredded 1 oz parmesan cheese 1/4 cup egg beaters(r) 99% egg substitute 1 Teaspoon Worcestershire Sauce 1/2 Teaspoon basil -- crushed 2 Cups mushrooms -- sliced 1 Teaspoon Garlic Powder Melt 2 tsp of butter in the top of a double boiler. Add the wine and heat, then stir in 12 ozs of the mozzarella and all of the parmesan. Heat until melted. Add a little of the cheese mixture to the beaten egg and then add the egg mixture back into the cheese. Cook and stir about 1 minute. Add the Worcestershire sauce and basil, set aside keeping the sauce warm. Saute the mushrooms in the remaining butter until just tender then sprinkle with the garlic powder and remove from the heat. Arrange toast points or triangles on individual heatproof plates. Spoon the sauce over the toast then top with the sauteed mushrooms. Sprinkle with the remaining cheese and broil until bubbly. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Cream Bars Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Yellow cake mix 6 Tbsps Butter 1 Cup raspberry jam 8 Ounces fat-free Cream cheese 1/4 Cup Sugar 2 Tablespoons Flour 1 Teaspoon Vanilla 1/4 Cup Egg Beaters 99% egg substitute 1/4 Cup Raspberry jam Preheat oven to 350 F. Crust: combine cake mix and butter in a bowl until crumbly. Reserve 1 cup. Press remaining mixture into 13x9x2 pan. Spread 1 cup preserves over crust. Filling: Stir together cream cheese, flour, sugar, vanilla, and egg until well blended; fold in preserves. Carefully spread filling over crust. Sprinkle reserved cake mix/butter mixture over filling. Bake 30-40 minutes or until golden brown. Cool before cutting into bars. Original called for 8 tbsp of butter. It was under 30%CFF, but only by a hair. I think it will be okay with a little less butter. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice And Vegetables Recipe By :Chad Tackett Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rice -- (white or brown) 1 cup bean broth 4 tomatoes -- chopped (with juice) 1 cup green onions -- chopped 1 jalapeno pepper -- chopped 1 zucchini -- sliced 2 celery stalks -- chopped 1 large artichoke hearts -- cooked, chopped 1 large carrot -- chopped 1 green pepper -- chopped 3 tablespoons garlic -- minced 1/2 cup parsley -- chopped 1/2 cup basil -- chopped Fresh lemon juice and vinegar Bring 2 quarts of water and rice to a boil, add rice. Reduce heat to a simmer and cook for approximately 35-45 minutes. Boil the bean broth until reduced to 1/3 cup. Pour into the bottom of a serving bowl. Set aside. Add all the vegetables and herbs to the bowl. Add rice to vegetables. Stir well. Add lemon juice and vinegar to taste. Nutritional Information: Serving size: 1/2 cup Calories: 200 Fat: 1.5 g Cholesterol: 0 mg Protein: 5 g Fiber: 2 g Sodium: 360 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Casserole Recipe By :Chad Tackett Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 carrots -- grated 3 cups cooked rice -- (white or brown) 3/4 cup onion -- chopped 1 tablespoon parsley -- minced 2 tablespoons garlic -- minced 3 tablespoons cilantro -- chopped 1 1/2 cups evaporated skim milk 1/2 cup egg beaters(r) 99% egg substitute -- or 4 egg whites 4 tablespoons nonfat Parmesan cheese Combine the carrots, rice, onions, herbs, and cilantro in a bowl, and stir well. Add the milk and egg substitute or egg whites, and stir well. Coat a casserole dish with nonstick cooking spray (nonfat), and spread the mixture in dish. Sprinkle the cheese on top. Bake at 350 degrees F for 50-60 minutes. Let cool for 5-10 minutes. Nutritional Information: Serving size: 1 cup Calories: 170 Fat: 1.5 g Cholesterol: 5 mg Protein: 10 g Fiber: 3 g Sodium: 200 mg - - - - - - - - - - - - - - - - - - -