* Exported from MasterCook * About Vidalia Onions Recipe By :Carol J. G. Ward, Knight Ridder Newspapers Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vidalia onion No longer just a Southern specialty, sweet Vidalia onions are prized by cooks and onion aficionados nationwide. They bruise easily, however, due to their high water and sugar content, and should be handled with care. Some people like to buy sweet onions in season and save them for later use. Here are a few tips: * Selection -- Select dry-skinned and firm-fleshed onions. They should feel heavy, but never moist or soft, which is a sign of bruising. * Storage -- Store separated in a cool, dry, well-ventilated place to prevent softening. Or place onions on elevated racks or screens, not touching. You also can store onions in a clean pair of sheer pantyhose. Tie a knot to separate each onion. For longer storage, wrap onions separately in paper towels or foil and refrigerate for up to six months. * Eating -- To bring out a sweeter flavor when using it raw, place a whole Vidalia onion, its skin still on, in the refrigerator for about an hour before serving. Or peel, slice and soak the onion in ice water for 30 minutes, then drain on paper towels. * Freezing -- Chop and place onions on a cookie sheet in the freezer. When frozen, remove and place in freezer containers or bags, and seal. This allows you to remove the amount you want, when you want it. An alternative is to freeze whole onions. Peel, wash, core and place onions in a plastic bag and freeze. You also may slice them and saute onions in a little butter, then store them in the freezer. Freezing changes the onion's texture, so frozen onions should be used for cooking only. * Drying -- Vidalia onions can be chopped and dried in the oven. Use the lowest setting and remove when thoroughly dry but not brown. Store at room temperature in airtight containers. Description: "Using and storing Vidalia" S(Internet Address): "http://www.inlandempireonline.com/food/stories/060700/vidalia.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Breakfast Deluxe Recipe By :Dinner Through A Straw Serving Size : 1 Preparation Time :0:15 Categories : Breakfast Eat-LF Mailing List Fruit Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- rice cereal (any brand for infants) 1 small jar baby food apple sauce 1 dash cinnamon 1 dash nutmeg 1 teaspoon sugar Prepare rice cereal as directed on package to make about 1/2 cup. While hot, stir in jar of applesauce or 3 tablespoons regular canned applesauce that is smooth. Add spices to taste. Serves one at 203 calories. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Dinner Through A Straw is a Handbook for Oral Fixation by Patti E. Rann, 1987. No ISBN number is available. It is very important that people with chewing problems still maintain good eating habits and have proper nutrition. The recipes in this book reflect that need as the author herself was in need of the recipes when she devised them. If you have chewing problems due to TMJ, jaw surgery, oral surgery, facial malformations, denture problems, or mouth cancer along with other mouth problems this is the cookbook for you. I found the recipes to be not only extremely easy to make, but also very tasty and satisfying. _____ * Exported from MasterCook * Apricot Bread #2 Recipe By :Healthy Choice: Desserts Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 3/4 cup whole wheat flour 1/2 cup packed brown sugar 1 1/2 teaspoons baking soda 1/4 teaspoon ground cardamom 1 cup nonfat or low-fat buttermilk 1/4 cup frozen cholesterol-free egg product (1egg) 2 tablespoons vegetable oil 1/2 cup grape nuts(r) cereal 1/2 cup chopped dried apricots Heat oven to 350F. Spray 8 1/2 x 4 1/2-inch loaf pan with nonstick vegetable cooking spray. Dust lightly with all-purpose flour. Set aside. Combine flour, sugar, baking soda and cardamom in large mixing bowl. Add buttermilk, egg product and oil. Beat at low speed of electric mixer just until blended. Scraping sides of bowl frequently, fold in cereal and apricots. Pour mixture into prepared pan. Bake for 45 to 50 minutes, or until wooden pick inserted in center comes out clean. Let stand for 10 minutes and remove loaf from pan. Cool completely on wire rack before slicing. Description: "Calories: 115; 17% from fat. 2g fat, 2g fiber. (123 PTS: 2)" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Ice Cream Squares Recipe By :bhg Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup low-fat crushed vanilla wafers (22 wafers) 2 tablespoons margarine or butter -- melted 1/2 teaspoon almond extract 1/4 cup chopped almonds -- toasted 1 quart low-fat or light vanilla ice cream 1 cup low-sugar apricot spread In a small mixing bowl combine crushed vanilla wafers, melted margarine or butter, and almond extract; mix well. Reserve 1/4 cup of the crumb mixture.Press remaining crumb mixture in the bottom of a 2-quart square baking dish. Bake in a 375F oven for 5 minutes. Cool completely on a wire rack. Stir toasted almonds into the reserved crumb mixture; set aside. Scoop ice cream into a chilled bowl. With the back of a spoon, stir and press ice cream against the side of the bowl until softened. Add apricot spread; stir just to marble. Spread ice cream mixture over the cooled crust. Top with reserved crumb mixture. Cover with foil. Freeze several hours or until firm. To serve, cut into squares. Nutrition facts per serving: lowfat 178 cals, 30% cff, 6g fat, trace fiber. with full-fat ingredients: 166 cal., 6 g total fat (32%), 1 g fiber Introduced on 19 Jun 2000 by Roberta Banghart Source: "BHG On-Line" S(MC formatting by): "bobbi744@acd.net" Copyright: "(c) Copyright 2000 Meredith Corporation" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : There are some yummy flavor options for this make-ahead dessert: raspberry or strawberry spread instead of apricot; chocolate wafers for the vanilla. *"This was delicious and very easy. I use low-fat vanilla wafers and light vanilla ice cream." - Bobbie A friend says that this is very very good! [PatH] * Exported from MasterCook * Apricot-pecan Loaf Recipe By :Stella Bowling Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups whole-wheat flour 1 1/3 cups all-purpose flour 1 tablespoon baking powder 2 teaspoons cinnamon 1/2 cup sugar 1/2 cup soft margarine -- melted 2 large eggs -- lightly beaten 1/2 cup skim milk 14 ounces canned apricots -- drained and chopped 1/2 cup pecan -- chopped grated orange peel Preheat oven to 350F. Lightly grease in 11 x 7 inch baking pan and line bottom with waxed paper. Sift together the flours, baking powder and cinnamon into a large bowl, adding any bran remaining in the sifter back into a large bowl. Stir in the sugar. Add the melted margarine, eggs and milk and stir until flour is moistened. Fold in the chopped apricots, nuts and grated orange peel. Pour into prepared pan. Bake 40 minutes or until golden and a skewer inserted in center comes our clean. Cool in the pan and cut into 16 slices. Makes 1 loaf. Description: "This could also be served as a dessert. Best eaten within 1 to 2 days. Suitable for freezing." Source: "The Everyday Diabetes Cookbooks (1995) in co-operation with Canadian Diabetes Association" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) June 14, 2000" Yield: "16 slices" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Calories 196, 4g protein, 26g carbohydrate, 2g dietary fibre, 9g total fat, 1g saturated fat, 27mg cholesterol, 134mg sodium W.W. Points 4.5 ok. i'll take a stab at it... ;-) following the rule of thumb - this would be my first take. I'm not cutting the nuts, although we could... I think soft margarine has some water in it. so keep about 3 of the 8 tbs and substitute 1/4 cup applesauce - adding 1 more tbs apple sauce only if it needs moisture. That should give a good crumb without being too oily. The other change is the cholesterol. Keeping 1 whole egg per 2 cups flour or less) and substituting egg whites for the additional eggs requested for texture and rise. I might also off set the changes by adding 1/8-tsp more baking powder. bottom line: "(157 cals, 5g fat (29%), 2g fiber, 3 pts)" If you like it sour you could use yogurt instead of applesauce. [PatHanneman ] * Exported from MasterCook * Artichoke, Olive, Roasted Pepper Souffle Recipe By :Adobe Abode in Santa Fe, NM Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup flour 1 teaspoon baking powder 10 eggs -- lightly beaten 1 stick butter -- melted & cooled 2 cups small curd cottage cheese 1 pound lowfat Monterey jack cheese -- grated 1 small can black olives -- chopped or sliced 2 ounces roasted red peppers -- (to 4 oz) chopped 1 can artichoke hearts -- chopped into quarters or smaller salt -- to taste Preheat oven to 375 F. Butter or spray a 9 x 13" baking dish with non-stick cooking spray. Mix flour and baking powder. Add eggs and butter, blend well. Blend in remaining ingredients. Put mixture in prepared dish and bake 35 to 40 minutes or until set and lightly browned on top. Cut into squares and serve hot. S(Website): "1st Traveler's Choice Internet Cookbook. (www.virtualcities.com)" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aunt Jenny's Slow Cooker Meatballs Recipe By :Cooking Light Magazine, May 1998 Serving Size : 10 Preparation Time :0:40 Categories : Crockpot Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds extra-lean ground beef 1 cup dry breadcrumbs 1/2 cup egg beaters(r) 99% egg substitute 1/3 cup chopped fresh parsley 2 tablespoons minced fresh onion 1/3 cup ketchup 2 tablespoons brown sugar 1 tablespoon lemon juice 16 ounces jellied cranberry sauce 12 ounces chili sauce parsley sprigs -- optional 1. Combine first 5 ingredients in a large bowl; shape mixture into 30 (1 1/2-inch) meatballs. 2. Combine ketchup, sugar, juice, and sauces in an electric slow cooker; gently stir in meatballs. Cover with lid; cook on low-heat setting for 8 to 10 hours. Garnish with parsley, if desired. Yield: 10 servings (serving size: 3 meatballs and about 2 tablespoons sauce). Calories 263 (14% from fat); fat 4.1g (sat 1.4g, mono 1.7g, poly 0.3g); protein 18.7g; carbohydrate 37.1g; fiber 0.9g; cholesterol 39mg; iron 2.9gm; sodium 721mg; calcium 47mg. WW-6 points. Busted by Gail Shermeyer <4paws@netrax.net> Notes: These meatballs are good served over egg noodles. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Made 6/00 for engagement party - people really liked. * Exported from MasterCook * Balsamic Potato Salad Recipe By :Canadian Living Test Kitchen Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds new potatoes -- (red) 1/2 cup sun-dried tomatoes, oil-packed -- slivered 3 tablespoons capers 1/2 cup balsamic vinegar -- or white wine vinega 1/4 cup olive oil 2 tablespoons oil -- from sun-dried tomat 1 tablespoon dijon mustard 1 teaspoon salt 1/2 teaspoon pepper 2 tablespoons chopped fresh oregano -- or basil IN POT of boiling salted water, cook potatoes for 20 minutes or until tender. Drain and let cool; cut in half if large. Place in bowl. Add tomatoes and capers. WHISK together vinegar, olive oil, sun-dried tomato oil, mustard, salt and pepper; toss with potato mixture. Let stand for 5 minutes. Sprinkle with oregano. Makes 6 servings. Source: "Canadian Living Magazine, June 1999" S(Formatted & Typos by): "Helen D (hdeacey@home.com), June 20, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis as per magazine: * Exported from MasterCook * Balsamic Roasted Onions #3 Recipe By :Cooking Light website Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large sweet onions -- (about 1 3/4 lbs. -- I used Vidalias) Cooking spray 1/4 cup balsamic vinegar -- * 1 tablespoon olive oil 1 teaspoon dried thyme 1/2 teaspoon dried basil 1/4 teaspoon salt 1/8 teaspoon pepper * (you don't need the really pricey stuff, although it would be good) Preheat oven to 450F. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onions in an 11 x 7 inch baking dish coated with cooking spray. Combine vinegar and other ingredients in small bowl; pour vinegar mixture over onions, tossing gently to coat. Cover and bake 25 minutes at 450F. Uncover and cook 45 minutes or until tender (you may want to stir a couple of times in here to prevent sticking and to brown more evenly). Makes six 1 cup servings. Nutrition facts (per serving): 72 calories; 11.8 g carbohydrates, 0 mg cholesterol, 2.6 g fat; 102 mg sodium. From Geograc1@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It has a nice caramelized, sweet-sour flavor that was great with the roast chicken I had left over. * Exported from MasterCook * Banana Bread #12 Recipe By :Weight Watchers (TM) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 3 tablespoons packed light brown sugar 2 1/4 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon cinnamon 8 chopped dates -- dried 6 dried apricot halves -- chopped 1 egg 1 banana -- very ripe, mashed 1/4 cup skim milk Description: "Bananas, not fat, are what give this dense loaf its moist texture. Toast it and top with nonfat cream cheese for a speedy breakfast or snack." Source: "New Complete Cookbook (123 Success) (1998)" S(Formatted & Typos by): "Helen D. (hdeacey@home.com) June 12, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis as per cookbook. 111 calories, 1g Total Fat, 0g Saturated Fat, 18mg Cholesterol, 174mg Sodium, 24g Total Carbohydrates, 1g Dietary Fibre, 3g Protein, 49mg Calcium. Points per serving: 2 Tip: If you don't have any baking powder on hand, make your own for each 1 teaspoon baking power use 1/4 teaspoon baking soda and 5/8 teaspoon cream of tartar, combined. Homemade baking powder doesn't store well; make only what you will use right away. * Exported from MasterCook * Banana Bread #13 Recipe By :Stella Bowling Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces pitted dates -- dried 1/2 cup water 1 large egg 1 cup mashed bananas -- (2 large) 1 3/4 cups all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 cup chopped walnuts Preheat oven to 350F. Grease a 9 x 5 inch loaf pan and line with waxed paper. Place the dates and water in a saucepan and simmer about 5 minutes or until the dates are soft. Mash with a fork until the dates are pureed. Allow to cool slightly. Beat in the egg and bananas. Mix together the flour, baking powder, salt, soda and cinnamon in a medium bowl. Stir the date mixture into the flour mixture just until flour is moistened. Stir in the walnuts. Spoon the mixture into the prepared pan and smooth the surface. Bake 1 hour or until a cake tester inserted in the center comes out clean. Cover with foil if becoming too brown. allow to cool in the pan 15 minutes before turning out on a wire rack to cool completely. Cut into 14 slices. Makes 1 loaf. Description: "Best eaten with two days. Suitable for freezing. An excellent way to use up bananas when they have started to get too soft to enjoy raw." Source: "The Everyday Diabetes Cookbooks (1995) in co-operation with Canadian Diabetes Association" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) June 14, 2000" Yield: "14 slices" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Per slice according to cookbook: Calories 124, 3g protein, 25g carbohydrate, 2g dietary fibre, 2g total fat, 0g sat. fat, 15mg cholesterol, 92mg sodium. WW Points = 2.5 The dates add bulk to the mixture and replace the sugar and fat usually required in a cake recipe. Why not try replacing the sugar in some of your own recipes with a date puree? Dates contain around half the carbohydrate and calories as the same weight of sugar. * Exported from MasterCook * Banana Loaf Recipe By :Pol Martin Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup brown sugar 1/4 cup granulated sugar 1/2 cup soft butter 4 small bananas -- pureed 1/4 cup heavy cream 1 teaspoon vanilla 2 eggs -- extra large 2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon cinnamon 1/2 teaspoon salt 1/2 cup chopped walnuts 1/2 cup raisins -- sultana Preheat oven to 350F. Grease 9 x 5 inch loaf pan; set aside. Place brown and granulated sugars in large bowl; mix together. Add butter and mix until well combined. Incorporate bananas, cream and vanilla with spatula. Incorporate eggs, one at a time, beating well between additions. Sift flour, baking soda, cinnamon and salt into second bowl. Mix into egg mixture using beater or blender. Fold in walnuts and raisins. Pour batter into loaf pan and bake 65 to 70 minutes or until wooden pick inserted in centre of cake emerges clean. Cool before serving. Source: "Easy Cooking for Today by Canada's Premier Cook (1988)" S(Formatted & Typos by): "Helen D. (hdeacey@home.com) June 12, 2000" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : According to Cookbook Nutritional Analysis 486 Calories; 65g Carbohydrate, 0.6g Fibre; 7g Protein, 22g Fat * Exported from MasterCook * Banana Nut Bread, Mccall's Recipe By :McCall's Cookbook Collection #16 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups sifted all purpose flour 3 teaspoons baking powder 1/2 teaspoon salt 1 cup sugar -- ` 1/4 cup soft butter -- or margarine 1 egg -- beaten 1 cup mashed bananas -- 3 small ripe 2 tablespoons grated orange peel -- or lemon peel 1/2 cup milk 1 cup chopped pecans -- or walnuts Preheat oven to 350F. Grease a 9-by-5-by-3-inch loaf pan. Sift flour with baking powder and salt; set aside. In medium bowl, with portable electric mixer or wooden spoon, beat sugar, butter, and egg until smooth. Add bananas, orange peel, and milk, mixing well. Add flour mixture, beating just until smooth. Stir in nuts. Pour batter into prepared pan; bake about 1 hour, or until cake tester inserted in center comes out clean. Let cook in pan 10 minutes. Remove from pan; cool completely on wire rack. To serve, cut into 12 slices. Makes 1 loaf cut into 12 slices. Source: "Home-Baked Breads (1965)" Yield: "12 slices" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : I added 1/2 teaspoon vanilla, this is the banana bread I made prior to becoming a diabetic. * Exported from MasterCook * Banana Orange Vanilla Yogurt (Reduced Sugar) Recipe By :Hanneman 2000-06 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium bananas -- frozen 4 packets Sweet 'n Low(r) sweetener or 1 1/4 tsp aspartame or equivalent 1/3 cup granulated sugar 2/3 cup fresh orange juice -- regular strength 1 cup vanilla low-fat yogurt containing gelatin 1/8 teaspoon dried grated orange peel In blender or food processor fitted with metal blade, puree the bananas with sweetener, sugar and orange juice. Add the yogurt and orange peel; pulse briefly until blended. Freeze in ice-cream maker according to manufacturer's instructions. Makes 4 cups. Source: "Idea from Frozen Yogurt, Mable and Gar Hoffman" Yield: "1 quart" - - - - - - - - - - - - - - - - - - - NOTES : Smooth, Sweet and Fresh. TIP: Taste the vanilla yogurt and add 1/8-tsp of vanilla extract if the yogurt needs a boost of flavor. Just made and tasted this frozen yogurt. Very intense flavor and sweet! * Exported from MasterCook * Banana Spice Loaf Recipe By :Reader's Digest Serving Size : 16 Preparation Time :0:10 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sifted all purpose flour 1 cup whole wheat flour -- unsifted 3 tablespoons sugar 2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon nutmeg 1/4 cup unsalted margarine 2 medium bananas -- peeled & mashed (1 c 1/2 cup buttermilk 1 large egg -- beaten 1 teaspoon vanilla extract Preheat the oven to 350F. Lightly grease a 9-1/4"x5-1/4"x2-3/4" loaf pan; set aside. In a large bowl, combine the all-purpose flour, whole wheat flour, sugar, baking soda, cinnamon, and nutmeg; set aside. Melt the margarine in a small saucepan over moderate heat; pour it into a small bowl and whisk together with the bananas, buttermilk, egg and vanilla extract. Add to the flour mixture and stir just until the dry ingredients are moistened. Spoon the batter into the pan. Bake for 50 minutes or until a toothpick inserted in the centre of the loaf comes out clean. Place the pan on a wire rack and cool for 10 minutes, then remove the loaf from the pan and serve warm or at room temperature. Makes 1 loaf (16 slices). Variations: CARROT-LEMON LOAF Omit the cinnamon, nutmeg, and banana. To the buttermilk mixture, add 1 cup shredded carrots and 1-1/2 tablespoons grated lemon rind. CRANBERRY-ORANGE LOAF Omit the cinnamon, nutmeg, and banana. Substitute 1/4 cup orange juice for 1/4 cup of the buttermilk. To the liquid mixture, add 1 cup cranberries (thawed, if frozen) and 2 tablespoons grated orange rind. Description: "With a few simple changes, you can make two other wholesome breads with this recipe. All can be frozen for future use." Source: "Great Recipes for Good Health (1988)" S(Formatted & Typos by): "Helen D. (hdeacey@home.com) June 12, 2000" Yield: "16 slices" T(Baking): "0:50" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis according to cookbook One Slice Calories 109; Total Fat 4g; Saturated Fat 1g; Cholesterol 17mg; Protein 3g; Carbohydrates 17g; Sodium 116mg; Added Sugars 9 Calories; Fibre 1g. * Exported from MasterCook * Banana, Bran And Nut Bread Recipe By :Helen Wattie & Elinor Donaldson Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour -- sifted 2 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup sugar 1 1/2 cups bran 1/2 cup chopped nuts 1/4 cup shortening -- melted 1 1/2 cups bananas -- mashed (4-6) 1 egg Line the bottom of a loaf tin with waxed paper, grease paper. Sift first 5 ingredients together; add bran and chopped nuts. With a fork, mash the fully ripe bananas; measure. Mix shortening, banana and egg and beat thoroughly. Add egg mixture to dry ingredients and minimum mixing. Bake in a greased loaf tine at 325 to 350° for about an hour. Source: "Nellie Lyle Pattinson's Canadian Cook Book (Revised 1961)" S(Formatted & Typos by): "Helen D. (hdeacey@home.com) June 12, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Because this is an old recipe, I now use soya oil, and I do not sift the flour, I also use a cake tester about 45 minutes to see if it is cooked, then every five minutes after that. * Exported from MasterCook * Beef And Potato Curry Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Indian Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces cooked ground round 1 medium chopped onion 2 large garlic cloves -- minced 2 tablespoons tomato paste 1 tablespoon curry paste -- OR 1 tablespoon curry powder 1 tablespoon minced ginger -- (fresh) 1/4 teaspoon salt 4 medium potatoes -- peeled and diced 2 cups fat-free beef broth 1 1/2 cups frozen green peas 1/4 cup chopped parsley -- or fresh coriander ( In large Dutch oven over medium-high heat, cook beef, breaking up with back of spoon, for about 7 minutes or until no longer pink. Drain in sieve; return to pan. Add onion, garlic, tomato paste, curry paste, ginger and salt; cook stirring for 5 minutes or until onion is softened. Add potatoes and stock; bring to boil. Reduce heat, cover and simmer for 15 minutes. Stir in peas; cook, covered for 5 minutes or until potatoes and peas are tender. Stir in parsley or coriander if using Serves 4 Per serving as per magazine: 367 calories, 28g protein, 11g total fat, 39g carb, 5g fibre, 56mg cholesterol Description: "Serve this one-pot family pleaser with warm naan or pita bread and raita or a cucumber and tomato salad" Source: "Canadian Living Magazine, March 1999" S(Typed, Formatted & WW Points): "Helen D (hdeacey@home.com) June, 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Bars Recipe By :Weight Watchers Magazine - February, 1994 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup All-purpose flour 1/4 cup Granulated sugar 1/2 teaspoon Baking soda 1/8 teaspoon Salt 2/3 cup Buttermilk 3/4 teaspoon Vanilla extract 1 1/2 cups blueberries -- or raspberries -- fresh or frozen 1 tablespoon Granulated sugar 1 teaspoon Granulated sugar 1 teaspoon Cornstarch 1 teaspoon Grated lemon peel Blueberries or raspberries must be fresh or frozen -- not thawed. May use a mixture of the two. 1. Preheat oven to 350F. Spray an 8" square baking pan with nonstick cooking spray. In a small bowl, whisk flour, sugar, baking soda and salt. Whisk in buttermilk and vanilla. Spread evenly into prepared pan. 2. Distribute berries evenly over batter. In a small bowl, combine sugar, cornstarch, and lemon peel. Sprinkle evenly over berries and bake in upper third of oven 35-40 minutes, or until golden brown and beginning to pull away form the edges of pan. Cool completely before cutting. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean And Corn Chili Recipe By :Wellness Newsletter Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup coarsely chopped onion 2 garlic cloves -- chopped 1 tablespoon safflower oil 1 1/2 cups cooked black beans 1 cup canned tomatoes -- with liquid 1 tablespoon tomato paste 1 cup frozen corn kernels 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon sugar 1/2 cup diced green bell pepper Saute the onion and garlic in the oil in a medium-size saucepan over medium heat 1 to 2 minutes, or until the onion is translucent. Add the beans, tomatoes and their liquid, tomato paste, corn, chili powder, cumin and sugar, and stir to combine. Reduce the heat, cover the pan and simmer the mixture 15 to 20 minutes. Add the bell pepper and cook the chili another 5 minutes. Ladle the chili into 4 bowls and serve. Makes 4 servings; each calories 191 * calcium 54 mg * total fat 4 g * iron 3 mg * saturated fat 0.4 g * potassium 565 mg * cholesterol 0 mg * beta carotene 0.8 mg * sodium 154 mg * vitamin C 26 mg * dietary fiber 5 g * vitamin E 2 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Even though this chili is meatless, the combination of beans and corn provides high-quality protein. You can double or triple the recipe for a crowd. _____ * Exported from MasterCook * Blueberry Pudding Cake Recipe By :Windjammer Cooking Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups blueberries 2 Tablespoons lemon juice 1 Cup flour 2 Teaspoons baking powder 1/4 Teaspoon salt 1/2 Teaspoon nutmeg 3/4 Cup sugar 1/2 Cup Skim Milk -- or skim 1 Egg beaters(r) 99% egg substitute -- or equiv to 1 egg 1/4 cup Butter -- melted 1 Tsp vanilla 1 cup sugar 1 tablespoon cornstarch 1 cup boiling water Place blueberries and lemon juice in an 8x8 inch pan. Mix flour, baking powder, salt, nutmeg, and 3/4 cup sugar. Beat in milk, egg, melted butter, and vanilla. Spread over berries. Mix 1 cup sugar with cornstarch and sprinkle over batter. Pour boiling water over all. Bake at 350F for 40 - 50 minutes. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Other fruits may be used in place of the blueberries. * Exported from MasterCook * Blueberry Ricotta Ice Cream Recipe By :Cafe Creosote com Serving Size : 6 Preparation Time :0:10 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces part-skim ricotta cheese 8 ounces lowfat cottage cheese 1/3 cup honey 1 tablespoon vanilla extract 2 cups fresh blueberries In the bowl of a food processor fitted with the steel blade, combine the ricotta, cottage cheese, honey, and vanilla and process until blended. Add the blueberries and process again until the blueberries are pureed. Chill the mixture and freeze in an electric or hand-cranked ice-cream maker, following the manufacturer's instructions. Serve in chilled goblets. Nutritional Information: Servings Per Recipe: 6; Calories 170 Calories From Fat 18%; 4g fat, 1g fiber Source: "Waferthin Web Works LLC" S(Internet Address): "http://www.cafecreosote.com/Recipes/Dessert/FrozenDesserts/BlueberryR cotta.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This refreshing ice cream is low in fat. Although, fresh blueberries are ideal, frozen ones will do (and they'll quicken the freezing process). You might want to taste the ice cream mixture for sweetness before pouring it into the ice cream maker. I always find that the sweetness of the blueberries can vary and depending on that have to add more honey (or Equal if I am lazy). * Exported from MasterCook * Blueberry Sorbet Recipe By :Berries: A Cookbook Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 36 ounces lemon-lime soda 1 cup fresh blueberries Pour soda in a 2-inch deep flat pan. Place, uncovered, in the freezer. Freeze until solid Remove from freezer ans scrape frozen soda with the dull edge of a knife into a medium-sized bowl. Add blueberries to the slush. Cover the mixture and return to the freezer. Freeze until firm. Source: "Robert Berkeley (1997)" Start to Finish Time: "3:00" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Vinegar Recipe By :Great Blueberry Recipes, Karen Matthews Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup ripe blueberries 2 cups white vinegar 1. In a medium saucepan, bring the vinegar to a boil. Turn off the heat and add the blueberries. 2. Allow to cool, then transfer to a container. Drape a towel over the container so that it is completely covered. Let sit for one week in a cool, dry place. 3. Strain to remove the skins. YIELDS 1 PINT OR ABOUT 8 SERVINGS New Jersey Ledger 06/17/98 From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Zinfandel Sorbet Recipe By :Zinfandels, Sutter Creek, CA Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces whole blueberries -- fresh or frozen 1 1/2 tablespoons fresh lemon juice 1 Pinch salt 1/2 cup sugar 1/2 cup hot water 1/2 cup Zinfandel wine -- your favorite 1. Put blueberries into a food processor and puree for 2 to 3 minutes. (If you're using fresh blueberries, wash and de-stem them first) 2. Mix sugar and hot water in small bowl until sugar is dissolved. 3. Add lemon juice and salt to pureed blueberries, whisk together, then add half the sugar and the Zinfandel. Whisk again and taste. (You might need to add more sugar depending on the dryness of the wine.) 4. Strain to keep out berry skin and seeds. 5. Put mixture into a 9x13 Pyrex and cover with plastic wrap, freeze for 12 to 24 hours. 6. Take out of freezer and let it sit for 10 to 15 minutes, cut up into cubes and put into food processor. Puree until all frozen pieces are gone, put into container and freeze again for 12 to 24 hours. Serve. Description: "Allow two days." Source: "Dewey's Recipes on KOVR" S(Internet Address): "http://www.kovr13.com/deweyrecipes/dr021000.htm" Yield: "2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Zinfandels at Sutter Creek * 51 Hanford St. * Sutter Creek, CA 95685 * Exported from MasterCook * Braised Onions And Lemons Recipe By :ELF Variation Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Rave Reviews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lemon 1 large sweet onions such as Vidalia 1 teaspoon extra virgin olive oil 1/2 cup dry vermouth 1/8 teaspoon ground cinnamon -- or spice of choice 1/8 teaspoon black pepper 1 tablespoon honey -- (optional) Slice lemon, skin on, as thinly as possible. Remove any seeds. Peel and slice onion as thinly as possible. Put lemon and onion in a medium skillet with the remaining ingredients, cover pan, and simmer for 8 to 10 minutes. Source: "Home Bistro by Betty Fussell, 1997" S(Archived by:): "Hanneman (kitpath@earthlink.net) 6/6/00" - - - - - - - - - - - - - - - - - - - NOTES : Without the honey, this has a sharp taste to accompany roast poultry or pork. If you prefer a sweet-sour taste, add the honey to the skillet with the other ingredients. Betty Fussell's recipe calls for 2 tablespoons butter or olive oil and 1/3 cup wine. This stews the onion and lemon in a little more wine and adds the flavor of extra virgin olive oil. --- Good news! vidalias were at the store! I made this relish to go on a sandwich. Cooled it quickly in a bowl of ice. Used some honey and ground coriander. Wonderful. I used about 1 tsp oil and dry sherry. Onions and lemons are soulmates! I recommend this one. [PatH] * Exported from MasterCook * Brown Rice Biscotti Recipe By :healthy-recipes@onelist.com Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached flour 1/2 cup whole wheat flour 1/2 cup brown rice flour 1/4 cup sugar 2 teaspoons baking powder 1/4 cup honey or brown rice syrup 3 egg whites 1 teaspoon vanilla extract 1/3 cup finely chopped dried apricots 2 tablespoons finely ground pecans Combine the flours, sugar, and baking powder, and stir to mix well. Add the remaining ingredients, and stir just until the dough holds together. Turn the dough onto a lightly floured surface, and shape into 2 9X2-inch logs. Coat a baking sheet with nonstick cooking spray, and place the logs on the sheet. Bake at 350F for 18 to 20 minutes or until lightly browned. Cool the logs at room temperature for 10 minutes. Then use a serrated knife to slice the logs diagonally into 1/2-inch-thick slices. Place the slices on an ungreased baking sheet in a single layer, cut side down. Bake at 350F for 18 to 20 minutes, or until dry and crisp, turning the slices over after 10 minutes. Transfer the biscotti to wire racks and cool completely. Serve immediately or store in an airtight container. Makes 24 biscotti. From Reggie Dwork Calories.....60.....Fat.....0.5 g.....Fiber.....1.4 g. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caribbean Pita Pockets Recipe By :Heather Howe Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil 1 onion -- chopped 1 clove garlic -- minced 1 sweet potato -- peeled and diced * 1 carrot -- thinly sliced 1 1/2 teaspoons curry powder -- or curry paste 3/4 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon pepper 1 pinch cayenne pepper 1 pound lean ground beef 1 cup beef stock 1 tablespoon all-purpose flour 1/2 cup frozen peas 4 pita bread 8 lettuce leaves * OR a large potato, peeled and diced IN NONSTICK skillet, heat oil over medium heat, cook onion, garlic, potato, carrot, curry powder, thyme, salt, pepper and cayenne, stirring often, for about 5 minutes or until onion is softened. Transfer mixture to bowl and set aside. ADD BEEF to pan; cook over medium high heat, breaking up with spoon, for about 5 minutes or until no longer pink. Tilt pan; spoon off fat. Whisk stock with flour, add to pan along with peas and onion mixture. BRING TO BOIL; reduce heat and simmer, partially covered for 8 to 10 minutes or until liquid is absorbed and vegetables are tender. Cut pitas in half and open to form pockets. Line each half with lettuce leaf; spoon in beef mixture. Makes 4 servings. Serving Ideas : Menu: Jamaican Pitas, Marinated Vegetable Salad, Frozen Yog Source: "Canadian Living Magazine, May 1998" S(Formatted & Typos by): "Helen D (hdeacey@home.com), June 20, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 461 calories, 30g protein, 13g total fat (4g sat. fat), 56g carbohydrate, 4g fibre, 56mg cholesterol, 778mg sodium. WW points = 10 * Exported from MasterCook * Chicken In Caramel Sauce Recipe By :Michael Bauer, "Secrets of Success" Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Brown Sugar 1/4 cup water 1/4 cup Fish sauce 3 tablespoons Rice vinegar 1 teaspoon garlic -- minced 1 teaspoon soy sauce, Tamari 1 teaspoon ginger -- slivered 1 teaspoon pepper -- freshly ground 2 small chiles -- Thai 1 tablespoon Canola oil 1 shallot -- sliced 1 3/4 pounds skinless chicken thigh -- cut in 1/2-inch cubes 1/4 pound skinless boneless chicken breast -- cut in 1/2" cubes 3 cups white rice -- steamed cilantro leaves, whole -- for garnish Combine the brown sugar, water, fish sauce, vinegar, garlic, soy sauce, ginger, pepper and chiles in a small bowl. Mix well. Set the sauce mixture aside. Heat the oil in a large pot over high heat. Add the shallot and saute until brown, about 5 minutes. Add the chicken to the pan and saute until it is slightly browned, about 5 minutes. Add the sauce mixture and bring it to a boil. Reduce the heat to medium and cook until the sauce has reduced by half, about 12 minutes, stirring occasionally. Serve over rice and garnish with cilantro. From Lisa Canjura-Clayton - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Picardy With Dill Sauce Recipe By :Marcel Kerval of Cafe de France, St. Louis, MO Serving Size : 4 Preparation Time :0:40 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breasts -- whole - do not split 4 spinach leaves 4 leeks 4 shallots -- finely chopped 8 medium fresh mushrooms -- finely chopped 1 Pinch salt -- to taste 1 Pinch white pepper -- to taste 1 1/2 cups defatted chicken stock -- in baking pan 4 fluid ounces white wine 1 cup leeks (green part only) -- sliced Dill Sauce for Chicken Picardy -- (see recipe) TO PREPARE CHICKEN PICARDY: Pre-heat oven to 375 1/4 F. Prepare eight squares of aluminum foil by cutting foil into sheets (6" x 6") and buttering them lightly on the shiny side. Bone and skin chicken breasts. DO NOT HALVE. Flatten breasts between sheets of waxed paper with knife edge and place each breast on a square of foil. Soak leeks. Separate and rinse well under running water to remove sand. Finely slice green portion, allotting 1/2 green portion of a leek to each breast. Chop mushrooms, spinach leaves, and shallots, allowing 2 mushrooms per portion. Saute this mixture very briefly (about 30 seconds) in a little butter over medium heat. Place 1/4 of mixture on each breast. Splash about 1 ounce white wine over each breast, salt and pepper to taste, and roll up each breast. Seal each breast in an aluminum foil square. Fold ends tightly to seal. Place prepared chicken into a baking pan filled with 2 or 3 inches of chicken stock and bake in a pre-heated oven for 25 minutes. Saute cup of sliced leeks in butter over medium heat. TO SERVE: Unwrap chicken breasts and slice into 1/4-inch rounds. Pour a portion of Dill Sauce on a plate. Lay chicken rounds over sauce and garnish with sauteed leek slices and serve. From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili-cheese Corn Bread Recipe By :Light & Easy Diabetes Cuisine 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 -- plus 2 tablespoons yellow cornmeal 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 cup whole-wheat flour 1 1/4 cup buttermilk 1 egg -- lightly beaten 1 egg white -- lightly beaten 1/4 cup shredded sharp cheddar cheese 2 tablespoons chopped mild green chile -- or to taste Preheat oven to 450 degrees F. Coat an 8-inch-square baking pan with non-stick cooking spray and dust with 2 tablespoons of cornmeal. Sift onto a large bowl the remaining cornmeal, baking powder, baking soda, salt and flour. In another bowl, combine buttermilk, eggs, cheese and chile, then stir into the dry ingredients. Pour batter into the prepared baking pan and place in upper third of oven. Bake 10 minutes or until dough is firm in center. Makes 12 (2-inch) pieces. Per Serving: Calories 98 Protein 4 g Carbohydrates 15 g Total Fat 2 g (1.1 g. sat.) Sodium 253 mg % calories from fat 18 Cholesterol 28 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Turkey Dumplings Recipe By : Serving Size : 40 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Ground turkey 8 oz Waterchestnuts -- drained and chopped 1/3 cup Green onions -- finely chopped 1/4 cup Teriyaki sauce -- divided 1 Egg white -- lightly beaten 2 teaspoons Fresh ginger root -- peeled and grated 40 Won-ton wrappers Vegetable cooking spray 1/3 cup Dry sherry 1 teaspoon Chili oil 1/2 teaspoon Chili powder Combine first 6 ingredients in medium-size bowl, stir well. Place one heaping teaspoon filling in center of each wonton wrapper. Bring sides of wrapper up around filling, and pinch together to form bundle. Arrange bundles in a single layer in a steaming basket coated with cooking spray. Place over boiling water, cover and steam 20 mins. Transfer dumplings to serving platter. Combine sherry, chili oil and chili powder in a small saucepan; stir well. Bring to boil and cook 1 min. Serve alongside dumplings. Cal 41.0 Fat 0.6 Fiber 0.2 CFF 14.3% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Caramel Pecan Smoothie Recipe By :Copyright 2000 The Pillsbury Company Serving Size : 1 Preparation Time :0:00 Categories : Beverages Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint Haagen Dazs(R) Chocolate frozen yogurt -- (2 cups) 1/3 cup fat-free caramel ice cream topping 2 tablespoons chopped pecans 3/4 cup skim milk Place all ingredients in blender container; cover. Blend at medium speed 30 to 40 seconds or until smooth. Pour into 2 serving glasses; garnish as desired. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Orange Sorbet Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups orange juice 6 ounces semisweet chocolate chips 1/2 cup corn syrup, light 1/2 cup water In a small saucepan, melt the chocolate in the water over medium heat. Bring to a boil and whisk into a smooth sauce. Remove from heat and cool. Blend the chocolate sauce with the orange juice and corn syrup. Freeze following directions for your ice cream machine. Makes about 1 quart. From "Coyne, Annie" - - - - - - - - - - - - - - - - - - - NOTES : This sorbet is probably higher calorie than most, but it's a long-time favorite. Gets rave reviews every time I serve it, from adults and children alike. * Exported from MasterCook * Chopped Corn Salad, A La The Occidental Restaurant, Washingt Recipe By :Christine Muehling, Silver Spring, MD Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 tablespoons fat-free Wish-Bone(r) red wine vinaigrette 3 tablespoons crumbled bleu cheese 2 tablespoons sliced green onions 3 tablespoons capers -- heaping, drained 1 radish -- minced 8 calamata olives -- pitted & sliced 1 package frozen corn -- thawed (10 ounce) Gently mix the first the first 6 ingredients together in a large bowl. Add the corn, tossing to coat. Yield: "2 heaps" Start to Finish Time: "0:15" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : This makes a nice big bowl of salad. If you must, add lettuce of some sort. I used to work at the Occidental in Washington, DC. They had an amazing salad made with radish, anchovies, corn, capers, fresh chopped tomatoes, blue cheese, and a red wine-shallot vinaigrette. * Exported from MasterCook * Cinnamon Pork Chops And Sweet Potatoes Recipe By :http://www.recipes-now.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 4 pork loin chops -- (1/2" thick) 1 can pineapple chunks in unsweetened juice -- (20 oz.) drained, reserving liquid 2 tablespoons brown sugar 1/4 teaspoon salt 1/4 teaspoon cinnamon 2 medium sweet potatoes -- peeled, cut in 1" pc 1 medium green bell pepper cut into 1" pcs. 1 tablespoon cornstarch Coat a 12" skillet or Dutch oven with cooking spray and heat over med.-high heat until hot. Add pork chops; cook 2-3 min. on each side or until browned. Remove pork chops from skillet. Add 1/2 cup of the pineapple liquid, brown sugar, salt and cinnamon to the same skillet, blend well. Reserve remaining pineapple liquid. Add sweet potatoes to skillet; turn to coat with liquid. Add pork chops. Bring to a boil. Reduce heat to low; cover and simmer 15 to 25 min. or until potatoes are tender. Stir in bell pepper and pineapple chunks. Cover; simmer an additional 5 min. Transfer pork chops to a warm platter. In a small bowl, stir cornstarch into remaining pineapple liquid until dissolved. Gradually stir into mixture in skillet. Cook and stir over med.-high heat until sauce is bubbly and thickened. Spoon over pork chops. 4 servings Source: "Formatted by whome40@aol.com 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for browning chops in 1 tbsp oil. * Exported from MasterCook * Clafouti Recipe By :Mollie Katzen Serving Size : 6 Preparation Time :0:20 Categories : Breakfast Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter or margarine 1 1/3 cups milk (may be low fat) 2 tablespoons sugar (may be reduced or omitted) 4 large eggs 1/2 teaspoon vanilla extract 1/4 teaspoon salt 1 1/3 cups unbleached all-purpose flour ADDITIONS: 1 tablespoon unbleached flour 1 1/2 cups fresh fruit (any combination) Such as dark cherries, pitted and halved sliced ripe plums, peaches any kind of berries Preheat oven to 375 degrees. Place the butter in a 9x13-inch pan, and put it in the oven for several minutes, until all the butter is melted. Remove from oven and tilt the pan to evenly distribute the butter. Use a blender or food processor fitted with the steel blade. Add milk first, then all remaining ingredients, except fruit and 1 tablespoon of flour. Blend or process until frothy and well combined. In a small separate bowl, toss together the fruit and the extra tablespoon of flour. Pour the batter into the prepared pan, spoon in the coated fruit, and bake for 30 to 35 minutes, or until dramatically puffed and lightly browned. Cut into large squares and serve immediately. This also tastes good left over, at room temperature (although it is rare to have any left over!) Calories: 205; 24% from fat. 6g fat, 1g fiber. (123 PTS: 4) Description: "Bake this fruit puff in 30 to 35 minutes" Cuisine: "French" Source: "Pamela Lanier's Bed & Breakfast Guide" S(Internet Address): "http://www.travelguides.com/bandb/recipes/data/ds296.html" Start to Finish Time: "0:55" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This baked custardy puff studded with fresh fruit belongs to the same species as popovers, Yorkshire pudding, and souffled pancakes. It is a very easy breakfast dish that you can whip up in a blender in minutes. Then you can relax and possibly even read the newspaper while it bakes. * A combination of dark sweet cherries and tart berries (boysen or rasp) will be most sensational here, but other types of fruit work just fine. To save on labor (or to enjoy this dish in winter when fresh cherries and berries seem a distant memory), use frozen, unsweetened fruit, available in plastic bags in most grocery stores. (The cherries come already pitted, which is a great service!) Defrost and drain thoroughly, then use exactly as you would fresh. If using frozen fruit, subtract at least 10 minutes from the preparation time. * Exported from MasterCook * Cliff's Macaroni Pea Salad Recipe By :Joanna Lund Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups cooked macaroni 1 Cup frozen peas 3/4 Cup chopped celery 1/2 Cup 97% fat free ham 3/4 Cup Kraft(r) reduced fat cheddar cheese -- shredded 2 hard-boiled eggs -- chopped 1/4 Cup sweet pickle relish 1/2 Cup fat-free Ranch salad dressing 1/2 Cup nonfat mayonnaise 1 Teaspoon mustard 1/4 Teaspoon black pepper In a large bowl, combine first 6 ingredients. In a small bowl, combine remaining ingredients. Add to macaroni mixture and toss to coat. Refrigerate until ready to serve. Chopped hard boiled egg can be added, or just the whites if you're avoiding fat and cholesterol. Cuisine: "American" Source: ""Healthy Exchanges Cookbook" by Joanna Lund" Copyright: "Putnam Pub Group; ISBN: 0399140654 * April 1995" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : This is good served both hot and cold. * Exported from MasterCook * Coffee Fudge Pie Recipe By :Cooking Light w/my adaptations Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Keebler's Chocolate Graham Crust 2 teaspoons Instant coffee granules 1 tablespoon Boiling water 3/4 cup Fat-free fudge Sauce -- divided 4 cups Starbucks Low Fat Latte Ice Cream -- softened Place crust in freezer while preparing rest of the pie. Combine coffee granules and boiling water in a small bowl; stir until coffee dissolves. Add 3 Tbs hot-fudge topping, stir well and set aside. Put softened ice cream in a chilled bowl. Stir in remaining fudge sauce. Spoon into chilled pie shell. Freeze for 30 mins. Cover with plastic wrap and continue to freeze for at least 4 hrs. Remove from freezer 20 mins before serving. Serve with fudge topping mixture. Serving size: 1 wedge with 1 Tbs topping. Cal 259.8 Fat 3.6 Fiber 0.4 CFF 12.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's another favorite dessert. * Exported from MasterCook * Cold Peanut Salad Recipe By :Wellness Newsletter Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound capellini or spaghettini 3 tablespoons smooth peanut butter 1 tablespoon sesame oil -- plus 2 teaspoons sesame oil -- combined 2 tablespoons soy sauce 1 tablespoon Japanese rice vinegar 2 teaspoons brown sugar 1/4 teaspoon hot pepper sauce 1 cup shredded carrots 1 cup diced green bell pepper 1/2 cup chopped scallions 2 tablespoons chopped fresh coriander (cilantro) or parsley Bring a large pot of water to a boil. Cook the pasta 8 minutes, or according to the package directions until al dente. Drain the pasta in a colander, rinse it under cold running water and set aside in the colander to drain again. Meanwhile, for the sauce, in a small bowl stir together the peanut butter and oil until blended. Gradually add the soy sauce, vinegar, sugar, hot pepper sauce and 2 tablespoons of water, and stir until smooth. Transfer the pasta to a serving bowl, add the carrots, bell pepper and scallions, and toss well. Pour on the sauce, sprinkle on the coriander and toss until the pasta and vegetables are well coated with sauce. Makes 4 servings, each calories 366 * calcium 37 mg * total fat 13 g * iron 3 mg * saturated fat 2 g * potassium 375 mg * cholesterol 0 mg * beta carotene 5 mg * sodium 590 mg * vitamin C 31 mg * dietary fiber 2 g * vitamin E 4 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Cold noodles with spicy peanut sauce is a Szechwan restaurant dish you probably have not considered making at home. By doing so, however, you can keep the fat content down and add fresh vegetables. Though peanut butter contains heart-healthy monounsaturated fat and other nutrients, eat it in moderation, because it is so calorie-dense. If you're being extra careful about sodium, substitute reduced-sodium soy sauce. * Exported from MasterCook * Confetti Couscous Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small zucchini -- shredded 1 cup couscous 1 cup boiling water 1/3 cup olive oil 1/4 cup wine vinegar 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon salt 1/4 teaspoon paprika 1 pinch ground cloves 1 pinch cinnamon 2 cups black beans -- or chick peas, drain 2 medium carrots -- diced 1 cup cherry tomatoes -- quartered Place zucchini and couscous in heatproof bowl; pour in 1 cup boiling water. Cover and let stand for 5 minutes; fluff with fork. Whisk together olive oil, wine vinegar, ground cumin, ground coriander, salt, paprika, pepper, ground cloves and cinnamon; pour over couscous. Add black beans and diced carrots; toss with fork to combine. Cover and refrigerate for up to 4 hours. Add tomatoes; toss again. Makes 6 servings. Description: "Couscous is a great summer ingredient because it cooks so quickly and goes with all sorts of flavours, such as the vegetables and spices in this spunky little salad" Source: "Canadian Living Magazine, July 2000" S(Typed, Formatted & W.W. Points added): "by Helen D. (hdeacey@home.com) (June 12, 2000)" Start to Finish Time: "4:00" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving (Magazine) about 316 calories, 10g protein, 12g total fat (2g sat.fat), 43g carbohydrates, 6g fibre, 0mg cholesterol, 355mg sodium WW Points - 6.5 (using magazine nutritional info) WW points - 8 (according to MC) * Exported from MasterCook * Couscous With Summer Vegetables Recipe By :Reader's Digest Healthy Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- or canola oil 3 stalks celery -- diced 3 carrots -- diced 1 zucchini -- sliced 1 yellow squash -- sliced 1/4 cup fresh basil -- shredded -- (or 1-tbsp dried) 1/8 teaspoon salt 1/8 teaspoon pepper hot red pepper sauce 1 1/2 cups couscous 2 cups vegetable stock -- or chicken stock Step 1: In a large saucepan, heat the oil. Add the celery and carrots and saute, stirring, about 7 minutes or until softened but not browned. Step 2: Add the zucchini and squash and cook, stirring, 2 to 4 minutes longer or until slightly softened. Add the basil with the salt, pepper, and a few dashes of hot red pepper sauce, and toss to mix. Step 3: Add the couscous to the saucepan and, with a wooden spoon, gently mix with the vegetables to coat the couscous grains well. Step 4: Pour the stock into saucepan and gently mix. Bring the stock to a boil, then cover the saucepan and remove from the heat. Allow the couscous to stand about 5 minutes or until the grains are tender and all the liquid is absorbed. With a fork, lightly fluff up the couscous to separate the grains. Source: the How-To Book of Healthy Cooking: Good Food That's Good for You. Reader's Digest Staff. (Jan 1996) ISBN#: 0895777894 Hardcover. Preparation time: 12 minutes. Cooking time: 20 to 25 minutes. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Introduction: For an easy casserole, saute onions, vegetables, and spices, then add couscous and stock. Let sit 5 minutes, fluff with a fork, and serve. This pale yellow grain is made from hulled durum wheat. In North Africa, where it originated, couscous is steamed for 30 minutes. However, the instant couscous sold in supermarkets cooks in just 5 minutes. Serve with stews, meats, and stir-fries as a tasty alternative to rice. * Exported from MasterCook * Couscous, Fruit And Arugula Salad > Recipe By :Kristin Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Salads Turkey Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups water 1 cup couscous 1/4 cup fresh parsley -- minced 1/2 cup basil, fresh -- packed, then cut in ribbons 1 bunch arugula -- cut in ribbons 1 1/2 cups red grapes -- seedless, cut in half 2 mangos -- peeled and diced 1/4 cup walnuts -- toasted 1 pound leftover pork loin or smoked turkey, optional -- fat, skin etc removed. Diced Grapefruit Juice Dressing Boil water. Add couscous. Cover and remove from heat. Let stand 5 minutes, fluff then put aside to cool (refrigerator is best). When cool add fruits, greens and optional meat. Dress with dressing and serve. Notes: you can toast walnuts in the microwave. They take about a minute in mine. Do not substitute the Arugula. The taste is necessary for this salad. If you use whole wheat couscous you'll need more water. Wash the basil, parsley, arugula well then spin dry before cutting. Serves 4 as a main course if you use the meat and serve with bread. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight and it was GREAT. Really amazed me...I thought it would be good...but not this good! I really think the combination of the arugula, grapefruit juice and cumin is a winner. I had some leftover pork loin but you could make this without any meat and it would still be good. The NA is for the salad without meat. ~ Kristin * Exported from MasterCook * Creamy Apple Dressing Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup plain lowfat yogurt 1/4 cup light mayonnaise 1/4 cup apple juice, frozen concentrate -- thawed 1 tablespoon lemon juice 1 1/4 teaspoons salt 1/8 teaspoon ground black pepper In a small bowl combine yogurt, mayonnaise, apple juice concentrate, lemon juice, salt & pepper. Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Stew Recipe By :Ruth Glick Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Meats Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- finely chopped 2 cloves garlic -- minced 3 1/2 cups potatoes -- peeled, cut into 3/4 1 1/2 cups cabbage -- coarsely shredded 1 large carrot -- peeled and sliced 1/4 cup long-grain white rice -- uncooked 1 pound round roast, trimmed -- cut 1" thick 1 1/2 cups fat-free beef broth 3/4 cup red wine 1/4 cup ketchup 2 teaspoons packed light brown sugar 1/2 tablespoon apple cider vinegar 1 1/2 teaspoons dried thyme -- leaves 1 teaspoon chili powder 1/2 teaspoon dry mustard 1/4 teaspoon black pepper In large crockpot, combine onion, garlic, potatoes, cabbage, carrot, and rice. Add meat. In 4-cup measure or similar bowl, stir together broth, wine, ketchup, brown sugar, vinegar, thyme, chili powder, mustard, and black pepper. Pour mixture over meat and vegetables. cover crockpot and cook 1 hour on hand. Stir meat and vegetables into sauce, and cook an additional 6-1/2 hours to 8 hours on low. Description: "Here's a robust beef stew that includes both potatoes and rice. The potatoes add chunky texture. The rice helps thicken the flavourful sauce." Source: "Skinny One-Pot Meals" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data according to cookbook: Calories 289, Fat 6g, Sat. Fat 1.9g, Cholesterol 51mg, Sodium 287mg, Protein 21mg, Carbohydrate 34g, 18% Calories from fat. (3g Fibre (MC)) Exchanges: 1-1/2 Vegetables, 1-1/2 Starch, 2-1/2 Protein. WW Points = 6 * Exported from MasterCook * Crunchy Dessert Bars Recipe By :Taste of Home Quick Cooking - Nov/Dec 1999 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint sugar-free non-fat ice cream -- softened 1 cup light whipped topping 1/2 cup reduced-fat peanut butter 1 package instant sugarfree butterscotch pudding mix -- (1 oz) 1 cup Grape Nuts cereal In a mixing bowl, combine the first four ingredients; beat until smooth. Stir in cereal. Transfer to a foil-lined 8-in. square pan. Cover and freeze for 3-4 hours or until firm. Use foil to lift out of pan; discard foil. Cut into bars. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Plan ahead..needs to freeze. * Exported from MasterCook * Crunchy Drumsticks Recipe By :Canadian Living Test Kitchen Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Italian bread crumbs -- (Italian seasoned) 1/4 cup toasted sesame seeds -- *see Note 4 pounds chicken drumstick -- (about 16) 1/3 cup Dijon mustard 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper IN SHALLOW dish, combine bread crumbs with sesame seeds (if using). Pat chicken dry. Stir together mustard, thyme, salt and pepper; brush over chicken. Roll in bread crumbs to coat well. LINE baking sheets with foil; grease lightly. Place chicken on baking sheets; bake in 425F. oven, turning once and rotating pans halfway through, for 25 minutes or until juices run clear when chicken is pierced and outsides are crisp and golden. Let cool on pans for 10 minutes; refrigerate on pans to cool completely. (Chicken can be refrigerated in airtight container for up to 24 hours.) Makes 8 servings. Description: "Packable, snackable drumsticks with a crisp-crunchy golden coating will please the entire family. You can also use this coating for chicken breasts. Look for Italian seasoned bread crumbs at supermarkets or bakeries." Source: "Canadian Living Magazine, July 1996" S(Formatted & Typos by): "Helen D (hdeacey@home.com), June 20, 2000" - - - - - - - - - - - - - - - - - - - NOTES : * TIP: Toast sesame seeds in skillet over medium-high heat, shaking pan often for 5 to 8 minutes or until golden. According to magazine: about 260 calories, 30g protein, 13g fat, 5g carbohydrate. * Exported from MasterCook * Cucumber Sorbet Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sugar 3 pounds cucumbers -- Preferably English 3/4 cup lemon juice 2 drops green food coloring -- optional Combine 3 cups water and sugar in a saucepan. Heat to boil; simmer 5 minutes, stirring until sugar dissolves. Set aside to cool. Dice cucumbers, puree in blender with lemon juice. Stir in the cooled syrup. Stir in food coloring, if you wish. Freeze ice in ice cream freezer to manufacturer's directions. Or use freezer in your refrigerator, but remove and beat well after 30 minutes to break down ice crystals. Cover with aluminum foil and freeze until hard. Twenty minutes before serving, remove from freezer to soften. Ice is most flavorful when partially thawed. Serve as an appetizer or after the main course, in champagne glasses for a festive touch. Decorate with a small celery stalk. Description: "From "Slender for Life": www.slenderforlife.com" From Lisa Canjura-Clayton - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dill Sauce For Chicken Picardy Recipe By :Mr. Marcel Kerval of Cafe de France, St. Louis, MO Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dry white wine 2 shallots -- finely chopped 1/2 cup chicken stock 2 fluid ounces heavy cream 1 teaspoon clarified butter 2 tablespoons fresh dill -- chopped TO PREPARE DILL SAUCE: Add clarified butter to a medium saucepan. Over medium heat, add shallots and saute. Quickly add chicken stock, white wine, and heavy cream. Reduce by half and add chopped fresh dill. Serving Ideas : Use with "Chicken Picardy with Dill Sauce" in this cookbook. From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Festive Wild Rice Recipe By :Dr. Weil Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried porcini or shiitake mushrooms 1 cup wild rice 1/2 cup freshly squeezed orange juice 1/4 cup dry sherry 1/2 cup sliced carrots 2 Tbsp chopped fresh parsley Salt or natural soy sauce to taste 1/3 cup finely chopped black walnuts -- pecans or filberts (optional) 1. Soak the dried mushrooms in water to cover until they are soft. Squeeze them out, reserving liquid, and slice. 2. Wash the wild rice in cold water and place in pot with the mushroom-soaking liquid (minus any sediment) and enough additional cold water to total 2 cups. 3. Add the orange juice, sherry and carrots. Bring to a boil, reduce heat, cover and simmer for 30 minutes. 4. Add mushrooms and continue cooking until rice is tender and all the liquid is absorbed. 5. Add the chopped parsley and salt or natural soy sauce to taste. Optional: Stir in the finely chopped nuts (black walnuts, pecans or filberts). Source: "http://www.eatingwell.net/rcp_wild_rice.shtml" S(Formatted by whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Whole grains, such as brown rice, quinoa, and oats, are a far better source of energy than the hunks of meat most Americans expect in the center of their plates. Grains supply complex carbohydrates, protein, good oils, vitamins, minerals, and fiber all wrapped up in tasty packages. Wild rice is a delicious grain that isn't really rice at all. It's actually a long-grain marsh grass that grows wild in the Great Lakes area and is cultivated commercially in California and the Midwest. I love this grain's chewy texture and nutty flavor. I mix it here with mushrooms and chopped nuts for a combination of colors and luxuriant flavors. When you use wild rice, be sure to wash it thoroughly first. Set it in a bowl, cover it with water and let the debris float to the surface so you can pour it off. Don't cook it too long or you'll get starchy, wimpy grains that have lost much of their flavor. Although the widespread cultivation of this once-scarce delicacy has made it much more affordable, you ca * Exported from MasterCook * Fettucine Alfredo With Lobster Delights Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon margarine 2 tablespoons light cream cheese -- or fatfree 1 1/3 cups skim milk 2 cloves garlic -- minced 1 1/4 cups fat-free parmesan cheese -- finely grated 1 tablespoon flour 8 ounces louis kemp lobster delights -- imitation lobster fettuccine -- fresh cooked In a saucepan, melt margarine, saute garlic til fragrant over medium heat. Stir in flour. Gradually blend in milk while stirring with a wire whisk. Stir constantly over medium heat until thick and bubbly, about 8 minutes. Stir in cream cheese, heat two minutes, stirring constantly. Gradually add 1 cup of parmesan, stir until fully melted. Add the lobster and allow meat to heat through. Toss with the cooked pasta. Top with remaining parmesan. Serves four. Comments: Adapted from recent Cooking Light. They are geniuses! I made this last night. It was as good as any Alfredo dish I've ever had. I used butter instead of margarine (I don't believe in margarine), and backed off the grated parmesan a little (1 cup total used). I also used linguini instead of fettuccine (I couldn't find fettuccine w/o added egg yolks). This is an excellent dish. Highest recommendation. Tested by Tom Tomazin here is the CORRECT nutritional analysis. Info is PER SERVING cal 385 fat 9.7g Cholest. 21 mg Sodium 800 mg CFF 23% - if this is not low enough for you, please quietly disregard the recipe! It is excellent btw, and these are the numbers w/o modification. The recipe has already been modified to reduce fat with out compromising flavor. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Margaritas Recipe By :Copyright 2000 The Pillsbury Company Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint Haagen Dazs(R) sorbet 1 cup lime-flavoured mineral water 1/2 tablespoon tequila (optional) -- to taste Soften sorbet, place in blender. Add water and tequila (if desired). Blend until smooth. Pour into glasses. Serve From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit-topped Angel Food Cake Recipe By :Betty Crocker's Low-Fat Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup powdered sugar 1/2 cup cake flour 3/4 cup egg whites -- (about 6) 3/4 teaspoon cream of tartar 1/2 cup granulated sugar 1/2 teaspoon vanilla 1/4 teaspoon almond extract 1/8 teaspoon salt Fruit Topping 2 tablespoons flaked coconut -- toasted FRUIT TOPPING 1/2 package whipped topping mix -- (1 envelope) -- (2.8-ounce size) 3 tablespoons powdered sugar 1/2 cup skim milk 1/4 teaspoon coconut extract 1 cup cut-up pared mango -- (about 1 med) 1/2 cup cut-up pared kiwifruit -- (about 1 med) Heat oven to 350F. Mix powdered sugar and flour; reserve. Beat egg whites and cream of tartar in large bowl on high speed until foamy. Beat in granulated sugar, 2 tablespoons at a time, on high speed, adding vanilla, almond extract and salt with last addition of sugar. Continue beating until stiff and glossy. Do not under beat. Sprinkle sugar-flour mixture, 1/4 cup at a time, over meringue, folding in just until mixture disappears. Spread batter in ungreased loaf pan, 9 X 5 X 3 inches. Bake 25 to 35 minutes or until cracks feel dry and top springs back when touched lightly. Snap spring-type wooden clothespins on corners of pan for "legs." Invert pan about 2 hours or until cake is completely cool. (Or invert pan, resting edges of pan on 2 other inverted pans to cool.) Remove from pan. Top each serving with Fruit Topping. Sprinkle with coconut. 8 SERVINGS (WITH ABOUT 1/3 CUP TOPPING EACH). FRUIT TOPPING Mix topping mix (dry), powdered sugar, milk and coconut extract in small deep bowl. Beat on high speed 2 to 3 minutes or until thick and fluffy. Fold in mango and kiwifruit. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Lime Pork Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- partially frozen until firm 12 fresh asparagus spears -- tough ends removed 4 medium carrots 2 tablespoons vegetable oil -- divided 6 tablespoons dry white wine -- or 6 tablespoons chicken broth 2 tablespoons lime juice 1/8 teaspoon salt 1/8 teaspoon black pepper 1 teaspoon finely grated fresh ginger root 1/2 teaspoon finely grated lime peel Cut pork diagonally into 1/4" thick pieces. Cut each slice into thin strips. Set aside. Slice asparagus diagonally into 1" long pieces. Cut carrots into 2" long julienne pieces. Heat 1 tablespoon oil over medium-high heat in a large skillet. Add carrots, cook 5 minutes, stirring often. Add asparagus; cook 1 minute more. Lower heat to medium low. Add 1 tablespoon wine. Cover and cook until vegetables are tender crisp (4-5 minutes). Remove. Heat remaining oil in skillet over medium heat. Add pork. Cook and stir until no longer pink (3-4 minutes). Turn heat to low. Combine rest of wine, lime juice, salt, pepper, ginger and lime peel. Add to skillet. Heat through; return vegetables to skillet; toss lightly, heat one minute. Serve immediately. Source: "National Pork Producers Council" S(Internet address): "http://www.nppc.org" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : Here's something my husband loved. He looked at it dubiously, until he tasted it. After all, it wasn't steak. * Exported from MasterCook * Ginger Orange Tuna Recipe By :Wen Zientek Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orange juice -- freshly squeezed 2 tbsps all fruit orange marmalade 2 tbsps ginger root -- peeled and minced 1 tablespoon canola oil 2 lbs tuna steak 2 cups orange -- sectioned 1 cup scallion -- chopped In a small bowl mix together the orange juice, marmalade, ginger, and oil. Place the tuna in a single layer on a shallow rimmed dish. Pour the marinade over the tuna and marinate for 30 minutes, flipping the tuna once. Coat a broiling pan with nonstick spray. Place the tuna steaks on the broiling pan and place the marinade in a heavy medium saucepan. Broil the steaks about 6 inches from the broiler for about 5 minutes on each side, or until cooked through. Add the orange sections and scallions to the saucepan and bring to a boil. Boil for 2 minutes. Serve the steaks topped with the orange ginger sauce. Source: "http://s.ivillage.com/nl_html/fn_0609/recipes/fishandcitrus?redirect= ttp://www.ivillage.com/food/menu/menu_display/1,3220,137,00.html" S(Formatted by Whome40@aol.com jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Calories from protein:46% Calories from carbohydrates:17% Calories from fat:30% Original recipe called for 2 tbsp. oil. I think you could omit it entirely. * Exported from MasterCook * Golden Potato And Onion Gratin Recipe By :Good Housekeeping.com Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 tsp olive oil 6 med onions -- halved and sliced 14 1/2 ounces chicken broth 3 pounds Yukon Gold potatoes -- cut in 1/4" slices 3/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper 3 slices white bread slices -- firm, coarsely grated into crumbs 1/2 cup chopped fresh parsley -- loosely packed In nonstick 12-inch skillet, heat 2 tablespoons olive oil over medium heat. Add onions and cook 1 hour or until tender and deep golden brown, stirring occasionally. Add chicken broth and cook 1 minute, stirring. (Recipe can be prepared up to this point a day ahead. Cover and refrigerate onions until ready to use.) Preheat oven to 375 degrees F. In large bowl, toss potato slices with salt, pepper, and onion mixture. Transfer potato mixture to shallow 3 1/2-quart casserole or 13- by 9-inch glass baking dish. Cover casserole and bake 1 hour to 1 hour 15 minutes, until potatoes are fork-tender. Meanwhile, in same skillet, heat remaining 1 teaspoon olive oil over medium-high heat. Add bread crumbs and cook 5 minutes or until toasted, stirring occasionally. Remove skillet from heat; stir in parsley. To serve, uncover gratin and sprinkle with bread-crumb mixture. (c) 1999 Hearst Communications, Incorporated; all rights reserved From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points I had this alongside my steak tonight and it was wonderfull. It takes some time though, so don't try to do this on a work night. * Exported from MasterCook * Grapefruit Juice Dressing Recipe By :Kristin Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup grapefruit juice -- (red) 1 Tablespoon lemon juice 1 Tablespoon seasoned rice vinegar 1/2 teaspoon salt 1 teaspoon cumin powder 1 teaspoon lemon pepper 2 cloves garlic -- minced Whisk everything together. Use with Couscous, Arugula and Fruit Salad (see recipe). From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight and it was GREAT. Really amazed me...I thought it would be good...but not this good! I really think the combination of the arugula, grapefruit juice and cumin is a winner. I had some leftover pork loin but you could make this without any meat and it would still be good. The NA is for the salad without meat. ~ Kristin * Exported from MasterCook * Grilled Italian Vegetables With Pasta Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant -- (1 1/4 pound) cut into -- 1/2 inch thick slices 1 teaspoon salt -- divided 1/4 pound zucchini -- quartered lengthwise -- and cut into 1-inch-thick slices 1 red bell pepper -- seeded and quartered Cooking spray 4 plum tomatoes -- halved 4 cups sliced green onions -- (3-inch) -- (about 2 bunches) 2 tablespoons extra-virgin olive oil 1 tablespoon grated lemon rind 1/2 cup thinly sliced fresh basil 6 cups hot cooked penne -- (about 12 ounces uncooked tube-shaped pasta) 1/4 cup grated fresh Parmesan cheese -- (1 ounce) 1. Place eggplant in a colander; sprinkle with 1/4 teaspoon salt. Toss gently to coat. Cover and let stand 30 minutes. Rinse eggplant with cold water, and drain well. 2. Prepare grill. 3. Place eggplant, zucchini, and bell pepper on grill rack coated with cooking spray. Grill 10 minutes, turning once. Add tomatoes and onions, cook 5 minutes, turning often. Remove the vegetables from grill, cut all into 1-inch pieces except tomato. Cut tomato halves in half lengthwise. 4. Combine 1/4 teaspoon salt, oil, rind, and basil in a large bowl. Add vegetable mixture, pasta, and cheese; toss well. Serving size: 2 cups Per Serving: Calories 333 Protein 12.2 g Carbohydrates 57 g Total Fat 7.3 g (1.6 g. sat.) Sodium 295 mg % calories from fat 20 Fiber 6.1 g Cholesterol 3 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - -