* Exported from MasterCook * Lemon Basil Orzo Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups water 2 cups orzo 1/4 cup nonfat sour cream 1/4 cup lowfat mayonnaise 1 tablespoon olive oil 1/4 teaspoon salt 1/4 cup lemon juice 16 cherry tomatoes 1 large carrot -- sliced matchstick 1 cup green bell pepper -- diced 1/2 cup fresh basil leaves -- chopped Bring water to a boil and add orzo. Cook for about ten minutes until the orzo is al dente. Chill orzo well. Mix together sour cream, mayonnaise, olive oil, salt and lemon juice. Chill well. Add vegetables and orzo to the dressing and toss well. Add chopped basil. Chill overnight. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lighter Nutty Baked French Toast Recipe By :Cook It Light by Jeanne Jones Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 12 oz loaf light bread 2 cups liquid egg substitute 2 12 oz cans evaporated skim milk 2 cups fat free half-and-half 2 tsp. vanilla extract 1/2 tsp. ground nutmeg 1/2 tsp. ground cinnamon TOPPING: 1/4 cup butter -- softened 2/3 cup brown sugar 2 tbsp. dark corn syrup 1/2 cup chopped nuts Coat a 13-by-9-by-2-inch baking dish with a nonstick cooking spray. Fill pan with bread slices to within 1/2 inch of top. Blend together egg substitute, evaporated milk, fat-free half-and-half, vanilla, nutmeg and cinnamon. Pour the mixture over the bread slices. Cover tightly and refrigerate overnight. Combine topping ingredients and set aside until time to bake toast. Just before baking, preheat the oven to 350 degrees and spread the topping over the bread. Bake in preheated oven for 50 minutes, or until puffed and a golden brown. If the top starts to brown too quickly, cover the baking dish with foil. TIPS: Jeanne needed to add a bit more moisture to be absorbed by the fiber in the light bread that had extra soy and oat fiber added. Description: "Baked french toast with egg substitute" Source: "Akron Beacon Journal August 2, 2000" From PatH - - - - - - - - - - - - - - - - - - - NOTES : With bread as described in TIPS: 257 calories, 8 grams fat (28%), 12 milligrams cholesterol, 395 milligrams sodium, 38 grams carbohydrates, 10 grams protein and 6 grams fiber. -- Jeanne's Estimate * Exported from MasterCook * Linguini With Pesto, Potatoes And Green Beans Recipe By :Glenn Place, Tom's Market, Coventry RI Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup prepared Pesto Sauce 8 oz red bliss potatoes -- cut in 1" pieces 1/2 lb fresh green beans -- cut into 1" pieces 1/2 lb linguini 3 tbsp grated parmesan cheese Salt Bring a large pan of salted water to boil, and cook the linguini and potato pieces for 5 minutes. Throw in the beans and cook for another 2 minutes. Reserve a cupful of the cooking water, and drain the pasta and the vegetables. Turn into a heated serving bowl, mix in pesto and grated parmesan cheese, and 2 to 3 tablespoons of the reserved cooking liquid. Toss very well and serve. Copyright: "September 25, 2000" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Another recipe that uses pesto. the nutritional analysis is for the full oil pesto sauce -- not the low fat one. * Exported from MasterCook * Mediterranean Vegetables Recipe By :Garden Cuisine, Paul Wenner, p276 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 2 cloves minced garlic 1 teaspoon olive oil 2 Japanese eggplants -- cut in into 1" cubes -- optional use 4 cups VeggiePack 2 large tomatoes -- cut into wedges 1/2 green bell pepper -- cut into 1" pieces 2 stalks celery -- sliced 1/2 teaspoon fresh basil 1/4 teaspoon coriander 1/4 teaspoon cinnamon 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon lemon juice -- cooked brown rice or pasta -- for -- serving Serve these flavorful vegetables with brown rice or with whole-grain pasta. Saute the onion and garlic in the olive oil in a large nonstick skillet for 3 minutes. Add the eggplant cubes and 2 tablespoons of water, then cover and cook until the eggplant is tender, about 15 minutes. stir occasionally. Add the tomatoes, bell pepper, celery, basil, coriander, cinnamon, salt and pepper. Cover and cook over medium-low heat until the vegetables are just gender, about 10 minutes. Stir in the lemon juice. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Vegetables With Artichokes Recipe By :VEGETARIAN COOKING by Linda Fraser Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 1/2 pounds precooked fava or lima beans -- frozen or flageolets 4 turnips -- peeled and sliced 4 leeks -- sliced 1 red bell pepper -- seeded and sliced 7 ounces fresh spinach leaves -- or 4-oz frozen spinach 28 ounces canned artichoke hearts -- drained 1/4 cup pumpkin seeds soy sauce salt and pepper 1. Preheat oven 350F. Pour olive oil into a casserole. Cook the frozen beans in a saucepan of boiling lightly salted water for about 10 minutes. Drain and place beans in the casserole with the turnips, leeks, bell pepper, spinach and canned artichoke hearts. 2. Cover the casserole and bake the vegetables for 30 to 40 minutes, or until the turnips are slightly soft. 3. Stir in the pumpkin seeds and soy sauce to taste. Season with salt and pepper to taste. Serve hot. SOURCE: Previously published as BEST EVER VEGETARIAN 1998. Reissued as THE COOK'S ENCYCLOPEDIA: VEGETARIAN COOKING 2000 (Lorenz Books) From PatH - - - - - - - - - - - - - - - - - - - NOTES : Baked vegetables This might be good "baked" in foil on the grill. * Exported from MasterCook * Modified Chicken In Spinach-curry Sauce Recipe By :Weight Watchers Quick Meals, 1995, p. 6, and E. Pickett Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons all-purpose flour 3/4 teaspoon salt -- divided use 1/2 teaspoon freshly ground black pepper 16 ounces skinless boneless chicken breasts -- four 4-ounce breasts 2 teaspoons vegetable oil OR olive oil -- or as required 2 teaspoons curry powder -- mild or hot 1/2 teaspoon ground cumin 1 garlic clove -- minced 2 cups frozen chopped spinach -- thawed, well-drained 1 cup low sodium chicken broth 1/4 cup plain lowfat yogurt 1. Cut chicken breasts into 1-inch cubes (approximately). 2. In a gallon-size sealable plastic bag, combine flour, 1/4 teaspoon of the salt and all the pepper; add about one quarter of the chicken pieces. Seal bag; shake to coat thoroughly. Transfer chicken to plate; repeat [process of adding about one quarter of the original quantity of chicken pieces to bag, sealing, and shaking] with remaining chicken. 3. Mix minced garlic, curry powder and ground cumin in a small bowl. 4. In large nonstick skillet, heat oil; add chicken. Add about half of the curry mixture and stir well. Cook over medium-high heat, turning several times, until lightly browned. [I generally find that it takes longer than 10 minutes to turn all sides of the chicken light brown.] Transfer chicken to clean bowl; set aside. 5. Add remaining mixture of curry powder, cumin and garlic to the same skillet; cook over medium heat, stirring constantly, 1 minute, until fragrant. Stir in spinach and broth; bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 10 minutes, until flavours are blended. 6. Stir in yogurt and remaining 1/2 teaspoon salt. 7. Return chicken to skillet; cook over low heat about 15 minutes until chicken is cooked through and mixture is heated. Serving Ideas : Raita (p.6), spiced rice pilaf with raisins (p.7), chutney 217 Calories 4.6 g total fat, including 0.9 g saturated fat 67 mg cholesterol 708 mg sodium 10.7 g total carbohydrate 4.33 g dietary fiber 34 g protein 197 mg calcium I have made a few changes to a Weight Watcher recipe called "Chicken in Spinach-Curry Sauce" and now consider the dish to be tried and true. I had posted the original recipe to the Eat-lf list (low fat recipes) in 2000. I have listed the changes in the Notes section. Formatted in MasterCook 4, including comments in brackets, by Ellen Pickett 2001-6-22. - - - - - - - - - - - - - - - - - - - NOTES : I have made the following changes to the original Weight Watchers recipe: - cut the four boneless skinless chicken breasts into cubes - added half the spice mixture to the chicken in the skillet, in order to give the chicken more curry flavour. I found the original recipe, with the spice mixture cooked with the spinach and broth led to a wonderful sauce surrounding bland chicken. - occasionally use olive oil instead of regular vegetable oil, for a slightly different taste - replaced buttermilk with an equal quantity of plain lowfat yogurt, the latter of which I always have available. * Exported from MasterCook * Mushroom Cookery Tips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** TO CHOP MUSHROOMS quickly, use a food processor fitted with a coarse shredding blade. MUSHROOMS ARE 90% WATER. When cooked, some of their water evaporates, concentrating their juices and intensifying their flavor. THE LONGER MUSHROOMS COOK, the firmer they become. WHEN USING MUSHROOMS on kabobs, partially cook them before skewering to prevent cracking. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Nutrition Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** One serving (five medium mushrooms) has only 20 calories and virtually no fat or cholesterol or sodium. Mushrooms are also high in riboflavin one serving has as much as an 8-ounce glass of milk, and contains as much fiber as one medium tomato or a serving of lettuce (1/6 of a medium head). Mushrooms also contain niacin and other B vitamins and copper. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Ragout Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Olive Oil 1 cups Chopped Onion 1/2 cups Chopped Carrots 1 Lb Cremini Mushrooms -- Quartered -- (About 5 C) 4 Oz Shiitake Mushrooms -- Quartered -- (About 1 1/2 C) 2 Tsp Minced Garlic 1/2 Tsp Salt 1/8 Tsp Ground Black Pepper 14 1/2 Oz Plum Tomatoes -- In Juice 2 Tbsp Chopped Parsley 1 Tbsp Chopped Fresh Basil -- Or 1 Tsp Dried Basil, Crushed 1 Tsp Fresh Thyme -- Or 1/2 Tsp Dried Thyme, Crushed In a large, nonstick skillet over medium-high heat, heat olive oil until hot; add onion and carrot; cook, stirring occasionally, until golden, about 5 minutes. Add mushrooms; cook, stirring frequently, until mushrooms are brown, about 10 minutes. Add garlic, salt and black pepper; cook and stir until garlic is fragrant, about 1 minutes. Add tomatoes and their juice, breaking up tomatoes with the back of a spoon. Cook covered, over medium hat to blend flavors, about 15 minutes. Uncover, cook until sauce is slightly thickened, 5 to 10 minutes longer. Add parsley, basil and thyme. Serve over hot cooked pasta, polenta or risotto, if desired. Yield: 4 portions (3-1/2 cups) From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom-barley Pilaf With Spinach Recipe By :Cooking Light Magazine, April 2001, page 209 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons butter 1/3 cup sliced shallots 2 cups sliced fresh shiitake mushroom caps -- about 4 ounces 2 cloves garlic -- minced 1/2 cup uncooked quick cooking barley 1 cup fat free less sodium chicken broth 1/4 teaspoon pepper 1/8 teaspoon salt 2 cups fresh spinach leaves The earthy, robust flavors of this pilaf are perfect with a beef tenderloin. Melt butter in a medium saucepan over medium-high heat. Add shallots; cook 1 minute, stirring occasionally. Stir in mushrooms and garlic; cook 2 minutes, stirring occasionally. Stir in barley, cook 1 minute, stirring constantly. Stir in broth, pepper, and salt. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in the spinach; cook 1 minute or until the spinach wilts. Yield: 2 servings (serving size: 1 cup) CALORIES 271(16% from fat); FAT 4.9g (sat 2.6g, mono 1.2g, poly 0.6g); PROTEIN 10.2g; CARB 49.6 g; FIBER 11.1g; CHOL 11mg; IRON 3.9mg; SODIUM 481mg; CALC 91mg From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : We had this for lunch, with steamed veggies, cut up fresh fruit and some bread. I used red wine instead of butter and pearl barley instead of quick cooking barley. The pearl barley needed 1 1/2 cups of broth and I simmered it for about 40 minutes. * Exported from MasterCook * New Age Fettuccine Alfredo Tofu Recipe By :Kikkoman Intl, San Francisco, CA Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces uncooked fettuccine noodles 10 1/2 ounces Kikkoman soft tofu (290g) -- drained beef mushroom soup, condensed 2/3 cup nonfat milk 1/2 cup grated parmesan cheese 3/4 teaspoon salt 1/4 teaspoon ground nutmeg 1/8 teaspoon pepper 1 clove garlic -- pressed 1/4 cup minced fresh parsley -- optional Cook noodles according to package directions drain and keep warm. Meanwhile, process tofu in covered blender or food processor container on medium speed until smooth with next 6 ingredients. Pour into small saucepan and cook over medium heat 5 minutes, or until heated through (do not boil), stirring occasionally. Toss sauce together with fettuccine and parsley; serve immediately. Description: "Using tofu rather than butter and whipping cream gives you 99% less fat, but 100% traditional flavor." Source: "Healthier Recipes Made with Kikkoman Tofu (3/95 Pamphlet)" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Kikkoman makes two types of tofu -- soft (290g) and firm (297g) -- both Silken style. Both are available in shell stable packages that need no refrigeration. * Exported from MasterCook * Orange Blueberry Muffins Recipe By :Elizabeth Cox A.R.C.T. Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole juice orange (with skin) 1/4 cup vegetable oil 2 egg whites 1/2 cup skim milk 1 cup unbleached flour 1/2 cup whole wheat flour 1/2 cup granulated sugar 2 teaspoons baking powder 1 teaspoon baking soda 1 cup frozen blueberries In a food processor or blender mix the orange,oil,egg whites and milk together until well chopped. In a large bowl stir the remaining ingredients. Pour processed liquid mixture over dry ingredients stirring just until moistened. Fold in one cup frozen blueberries. Fill greased muffin cups 3/4 full. BAKE: 375 Degrees for 20 - 25 Minutes YIELD: 12 Medium PER MUFFIN: CALORIES 161, grams FAT 4.7, mg CHOLESTER0L trace, mg SODIUM 64 Source: "Healthier Muffins" Copyright: "http://www3.bc.sympatico.ca/LowFatMuffinRecipes/" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Or Lemon Sugar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Oranges -- Or 8 Lemons 2 Pounds Granulated Sugar Set the oven to it's lowest temperature. Peel the zest from the fruit with a vegetable peeler. Be careful not to get the white pith, it's bitter. Spread the zest out on a tray covered with aluminum foil. Put in the oven and leave for 3 hours till dried out, then let cool. Divide the sugar between 2 sterilized jars, layering it with the dried zest. Leave in a cool dark place at least 1 week. Replenish by replacing the sugar as it's used and letting set again. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Trout Recipe By :Zorba Paster, MD Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Dry white wine 1 Tbsp Soy sauce 1/2 tsp Dark sesame oil 1 Cup Green onions -- minced 1 Tbsp Orange rind -- grated 1 tsp Ginger root -- peeled & minced 4 Trout fillets -- 4 oz Orange slices for garnish Salt & pepper to taste In small bowl, combine wine, soy sauce and oil; set aside. Combine green onions, orange rind and ginger root. Line vegetable steamer with aluminum foil. Arrange fish in steamer,top with onion mixture. Place steamer over boiling water. Cover and steam for 12-14 minutes or until fish flakes easily with fork. Place fish on serving platter; drizzle with soy sauce mixture. Garnish with orange slices, and serve hot. Source: "Wisconsin Public Radio" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Recipes from a book called Heart-Healthy Low-fat, Guilt-free and Tasty Recipes from the Kitchen of Zorba Paster. Paster is author of "the longevity code." See http://www.wpr.org/zorba/recipe.html * Exported from MasterCook * Oven-roasted Mushrooms, Cooking Technique Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** When White mushrooms are oven-roasted, they're cooked uncovered, in hot dry heat, which gives them a browned color, denser texture and more concentrated flavor. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven-roasted Mushrooms, Master Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** For 8 ounces mushrooms (about 2-1/2 cups halved or quartered) 1. Lightly brush an 11 x 17-inch shallow baking dish with oil or butter. The pan should be large enough to hold the mushrooms in a single layer. If the pan is too large, the mushrooms will dry out; too small, they'll steam. 2. Heat the oven to 450F. Put mushrooms and 3 bruised garlic cloves in the pan. Sprinkle with salt, pepper and about 2 tablespoons oil; toss to coat. 3. Roast, stirring occasionally, until mushrooms are browned and garlic is softened, about 20 minutes. Variation: Before roasting, combine the mushrooms with 2 cups mixed vegetables, such as small, peeled, parboiled pearl onions, peeled potatoes cut in 1/2-inch cubes, thinly sliced, peeled carrot, sweet red bell pepper chunks, leeks in thin slices. Butter or Oil Butter add a distinctive flavor that is sweet and mild. But butter smokes more quickly than oil because of the low smoking point of the milk solid in butter Oil, and all vegetable product, has a higher smoking point and can therefore be heated to higher temperatures without burning. Most commonly used vegetable cooking oils except peanut and olive oil, are flavorless. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad With Shrimp, Peppers And Olives Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cooked angel hair pasta -- (about 5 ounces uncooked pasta) 3/4 cup chopped plum tomato 1/2 cup chopped red bell pepper 1/2 cup chopped yellow bell pepper 1/3 cup chopped green onions 2 tablespoons fresh lemon juice 1 tablespoon chopped pitted kalamata olives 1 tablespoon olive oil 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried thyme 1/2 teaspoon white pepper 1/4 teaspoon dried oregano 3/4 pound cooked medium shrimp -- peeled and deveined 1 garlic clove -- minced 1/2 cup crumbled feta cheese -- (2 ounces) 1 tablespoon chopped fresh parsley The fresh, fruity flavors of this salad pair well with a spicy shrimp, chicken, or pork dish. In place of pistachios, you could substitute toasted almonds, pine nuts, macadamia nuts, or hazelnuts. Combine the first 13 ingredients in a large bowl. Sprinkle with cheese and parsley. Yield: 5 servings (serving size: 2 cups). NUTRITIONAL INFO: CALORIES 252 (26% from fat); FAT 7.2g (sat 2.4g, mono 2.9g, poly 1.1g); PROTEIN 19.8g; CARB 26.7g; FIBER 1.8g; CHOL 114mg; IRON 3.6mg; SODIUM 249mg; CALC 111mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pennsylvania Polenta With Sliced Shiitake Recipe By :Jack Czarnecki Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Ounces Shiitake Mushrooms -- thickly sliced (No Stems) 1/2 Cup cream of wheat 3 Cloves garlic -- finely chopped 2 eggs 2 egg yolks 2 Tablespoons Parmesan cheese -- grated 1 Tablespoon red bell pepper -- finely diced Tabasco sauce salt Place the mushrooms in 2 cups lightly salted water in a medium saucepan and bring to a boil. Simmer for 1 minute, then slowly add the cream of wheat, stirring. Continue to stir gently while the cereal thickens, about 10 minutes. Cereal should become very thick. Remove from the heat and add the garlic, eggs, egg yolks, cheese, red pepper, and Tabasco sauce, and salt to taste, blending thoroughly. Pour the warm mixture onto a well-oiled baking sheet and spread it out, making the surface as even as possible. Let cool, uncovered, in the refrigerator until cool to the touch. Remove from the refrigerator and cut into decorative patterns with a cookie cutter. Cover with plastic wrap and refrigerator. When ready to use, place the pieces of polenta on a pan lined with aluminum foil and heat in a 400F oven for 5 minutes. Serve immediately. Serves 6 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto Vegetable Pizza (Traditional) Recipe By :Patricia Mack's 15-Minute Chef Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pre-baked pizza shell 1/3 cup prepared pesto 1 cup grape or cherry tomatoes -- halved 1 cup broccoli small florets 1 small zucchini -- thinly sliced 1 1/2 cups shredded mozzarella cheese 1/4 cup grated Parmesan cheese Preheat oven to 450 degrees (about 10 minutes). While oven heats, place pizza shell on a greased cookie sheet or pizza pan. Spread pesto over shell. Scatter sliced tomatoes, broccoli, and zucchini over the surface. Sprinkle with mozzarella, then with Parmesan. Bake for 5 minutes or until cheese is completely melted and a deep golden brown. Serving Ideas : Caesar salad. Lime fruit pops. From PatH - - - - - - - - - - - - - - - - - - - NOTES : hi! herbal pestos "pop!" the flavors of veggies on a pizza. I'm sending a recipe >>>BUT<<< I've not tested how little cheese is really needed. So I'm sending the FULL FAT VERSION. Can we get by with 1 or 2 tbs per slice? * Exported from MasterCook * Pineapple Sweet Rolls Recipe By :Taste of Home April/May 1995 Serving Size : 30 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pkg Active Dry Yeast 1/2 cups Warm Water -- (110-115 Deg F) 6 Tbsp Butter -- Melted 1 cups Sugar 1 Tsp Salt 2 Eggs -- Beaten 6 cups All-Purpose Flour (To 6 1/2 C) Filling: 1 Tbsp Butter 1 Tbsp All-Purpose Flour 1/2 cups Orange Juice 2 Tbsp Grated Orange Peel 8 Oz Crushed Pineapple -- Drained 1/3 cups Sugar 1/8 Tsp Salt Glaze: 1/2 cups Confectioner's Sugar 1 Tbsp Orange Juice Dissolve yeast in water. Add milk, butter, sugar, salt, eggs and 1-1/3 cups flour; beat until smooth. Stir in enough of the remaining flour to form a soft dough. On a floured board, knead until smooth and elastic, 6-8 minutes. Place in a greased bow; turn once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Meanwhile, melt butter in a saucepan. Add remaining filling ingredients; bring to a boil, stirring constantly. Reduce heat; simmer 3-4 minutes or until thickened. Remove from heat; cool. Punch dough down; divide in half. Roll each half into a 15x12" rectangle; spread with filling. Roll up, jelly-roll style, starting with long side. Slice into 1" rolls. Place with cut side down in two greased 13x9x2" baking pans. Cover and let rise until doubled, about 1 hour. Bake at 350F for 20-25 minutes. Cool. Combine glaze ingredients; drizzle over rolls. Yield: 2-1/2 dozen. Per serving: 179 calories, 3.7 grams fat. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobellos And Penne Recipe By :Healthy Vegetarian, Land O Lakes #45 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PASTA AND MUSHROOMS: 8 ounces uncooked dried penne pasta 3 tablespoons Roasted Garlic Butter with Olive Oil -- divided use 12 ounces sliced portobello mushrooms SAUCE: 1/2 cup dry white wine or broth 1/2 teaspoon salt 1/4 cup chopped fresh parsley Pepper 1. Cook pasta according to package directions. Drain. Keep warm. 2. Meanwhile, in 12-inch nonstick skillet melt 2 teaspoons garlic butter until sizzling; add half of mushrooms. Cook over medium-high heat, stirring occasionally, until browned (5 to 6 minutes). Remove from skillet. Keep warm. 3. Add 1 teaspoon garlic butter and remaining mushrooms to skillet. Continue cooking until browned (5 to 6 minutes). Remove from skillet. 4. Place pasta on serving platter; top with mushrooms. Cover; keep warm. 5. To same skillet, add wine. Cook over medium-high heat, scraping skillet often, until mixture just comes to a boil (1 to 2 minutes). Add 2 tablespoons garlic butter and salt. Continue cooking, stirring occasionally, until butter is melted (1 to 2 minutes). 6. Spoon butter mixture over mushrooms. Sprinkle with parsley and pepper. Calories 330; Protein 9 g; Carbohydrate 47 g; Fat 9 g; Cholesterol 15 mg; Sodium 370 mg PREPARATION TIME: 20 minutes COOKING TIME: 11 minutes PORTOBELLO MUSHROOMS are essentially a variation of fully matured white mushrooms. Their rich flavor is due to the naturally-occurring moisture that evaporates from the mushroom as it grows. This is also the reason for the portobello's meaty texture. In the early 1980s, growers of the large portobello mushroom had little success selling their unique product. When a marketing plan was devised and the public was educated about the portobello's flavor and meat-like consistency, consumers began appreciating this mushroom for the delicacy it is. Description: "Dense, hearty portobello mushrooms get an upscale treatment when cooked in garlic butter and wine sauce." From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick And Hearty Pasta With Lentils Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Small Shells Pasta 19 Oz Lentil Soup, Canned 1/2 Tsp Garlic Powder 1/4 cups Freshly Ground Black Pepper 1/4 cups Grated Parmesan Cheese This is a quick and delicious, low-fat vegetarian main dish. Its secret ingredient is a can of quality lentil soup. * Progresso brand is a good choice. 1. Bring a 4-quart pot of water to a rolling boil. Add the pasta, and cook according to package directions. 2. While the water is heating up, place the soup in a 1-quart saucepan and cook over medium heat, stirring occasionally until hot. Stir in the garlic powder and black pepper. 3. Drain the pasta well, and return it to the pot. Pour the soup on top, and toss well. 4. Spoon the pasta into individual dishes. Top each with a tablespoon of Parmesan, and serve immediately. Yield: 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Garlic Mashed Potatoes Recipe By :PRESSURE COOKING FOR EVERYONE by Rodgers and Ward Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds medium Idaho or russet potatoes, peeled -- 1/2-inch slices 4 cups water 8 large garlic cloves crushed under a knife and peeled 1/2 teaspoon salt -- plus more, to taste 1/2 cup hot milk 3 tablespoons unsalted butter 1/4 teaspoon freshly ground black pepper 1. In a 5- to 7-quart pressure cooker, combine the potatoes, water, garlic, and 1/2 teaspoon salt. Lock the lid in place. Bring to high pressure over high heat. Cook for 5 minutes. Remove from the heat and quick release the pressure. Open the lid, tilting it way from you to block any escaping steam. Drain well. 2. Return the potatoes and garlic to the warm cooker. Using an electric hand mix6r or a potato masher, mash the potatoes with the milk and butter. Season with additional salt and the pepper. Serve hot. Makes 4 servings 5 minutes at high pressure Copyright: "2000 Rick Rodgers and Arlene Ward" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Mediterranean Stock Recipe By :All in good taste with Lisa Valdini (HGTV) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- one 8-inch square cheesecloth kitchen twine one large stock pot 4 bay leaves (can cut in half if you wish) 2 tablespoons whole black peppercorns 3 thyme sprigs -- (3 to 4) 4 cups canned chicken broth -- skimmed Rinse an 8-inch square of cheesecloth under cold water, and squeeze dry. Place the thyme sprigs, peppercorns and bay leaves in the center of the cheesecloth. Gather the edges and tie with kitchen twine to make a spice bundle. Place the chicken broth and the seasoning bundle in a large stock pot. Bring to a low boil, reduce heat and simmer for 15 minutes. The stock may be used immediately in a recipe. Yield: "4 cups" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Prepare a flavorful stock in just 15 minutes. * Exported from MasterCook * Raspberry Vinaigrette #2 Recipe By :Garden Cuisine, Paul Wenner, p332 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons raspberry vinegar 2 tablespoons seasoned rice vinegar 1/4 teaspoon crushed dried rosemary 1/4 teaspoon dried tarragon This versatile dressing is great over EssentialSalad or even a baked potato. Makes 1/2 cup Whisk the vinegars, rosemary, and tarragon together with 2 tablespoons of water. Store in the refrigerator in a tightly capped container. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rhubarb Cake #2 Recipe By :Mpls Tribune, 2/27/75 Serving Size : 15 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups brown sugar 1/2 cup butter 1 egg 1 teaspoon vanilla 1 cup buttermilk or sour milk 2 cups flour 1/2 teaspoon salt 1 teaspoon baking soda 1 1/2 cups diced raw rhubarb -- up to 2 cups 1/3 cup sugar 1 teaspoon cinnamon Cream sugar and butter. Add egg and vanilla and mix well. Sift together flour, salt and soda and add alternately with the buttermilk. Add rhubarb and turn batter into a greased 9-by-13-inch pan. Combine sugar and cinnamon and sprinkle over cake batter. Bake 40 to 45 minutes in a moderate oven (350F). From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rhubarb Crumb Cake Recipe By :Mpls. Tribune, 2/27/75 Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 1 teaspoon baking powder 1 teaspoon salt 1/2 cup butter or margarine 1 egg -- beaten 1 tablespoon milk 3 cups sliced rhubarb 3 ounces dry strawberry-flavored gelatin 1 cup sugar Mix flour, baking powder, salt and butter as for pie crust. Reserve 1/2 cup for topping. Add egg and milk to first flour mixture. Pat into an 8-x8-inch pan. Place rhubarb on crust and sprinkle strawberry gelatin over rhubarb. Crumble 1 cup sugar into reserved flour mixture. Sprinkle over fruit. Bake 45 minutes in a moderate oven (350 degrees). Serve warm with ice cream or it can be served cold. It is best warm. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus With Rosemary And Garlic Recipe By :VEGETABLES EVERY DAY by Jack Bishop Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds thin asparagus -- tough ends snapped off 2 tablespoons extra-virgin olive oil 2 medium garlic cloves -- minced 1 teaspoon minced fresh rosemary Salt 1. Preheat the oven to 450F. 2. Place the asparagus on a large baking sheet. Combine the oil, garlic, and rosemary in a small bowl. Drizzle the oil mixture over the asparagus and toss gently with your hands to coat each spear from end to end. Spread the spears out in a single layer over the baking sheet. 3. Roast in the preheated oven, shaking the pan once or twice to turn the spears, until the asparagus is lightly browned, 12 to 15 minutes. 4. Transfer the asparagus to a serving platter. Sprinkle with salt and serve hot, warm, or at room temperature. From PatH - - - - - - - - - - - - - - - - - - - NOTES : "This is my favorite way to cook asparagus. Roasting concentrates the flavor of the asparagus, and there's no need to fuss with a steamer. Asparagus works well with strong flavors like rosemary and garlic. Other herbs (thyme is a good choice) and aromatics (such as shallots) may be used in the same fashion." -JB * Exported from MasterCook * Rosemary Flat Bread Recipe By :Shape May 1995 Serving Size : 16 Preparation Time :3:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Dry Yeast 1 Tbsp Sugar 1 cups Warm Water 2 1/2 cups White Flour 1 Tsp Salt 1 Tsp Canola Oil Nonstick Cooking Spray 2 Tbsp Margarine 1/4 cups Fresh Rosemary -- Chopped (Or 2 Tbs Dried) Place yeast, sugar and water in a large bowl or food processor and allow the mixture to become bubbly. Mix in 2 c of flour and salt. Knead for about 10 min or process in food processor for 15 sec until smooth and elastic; add flour if necessary. Place yeast, sugar and water in a large bowl or food processor and allow the mixture to become bubbly. Mix in 2 c of flour and salt. Knead for about 10 min or process in food processor for 15 sec until smooth and elastic; add flour if necessary. Oil a bowl, put dough in it and cover with a towel. Let dough rise in a warm place for 1 hr, until doubled. Punch down dough and divide in half. Let the dough rest for a few minutes. Coat 2 9-in square cake pans with nonstick spray. Press dough into pans. Melt margarine. Brush margarine over the tops of the loaves. Sprinkle rosemary over the loaves and lightly press into the surface. Let the loaves rise again until doubled, about 45 min. Preheat oven to 450F. Lightly sprinkle salt over the loaves. Bake for 20 - 25 min, until lightly browned. Per serving: 92 Calories; 2g Fat (19% calories from fat); 2g Protein; 16g Carbohydrate; 0mg Cholesterol; 151mg Sodium From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rosemary Roasted Sweet Potatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Sweet Potatoes -- Roughly Cut Into 1 1/2" Pieces 3 Lg Cloves Garlic -- Peel, Coarsely Chop 1 Tbsp Chopped Fresh Rosemary 1 1/2 Tbsp Olive Oil 1/4 cups Toasted Pine Nuts 2 Tbsp Chopped Parsley 1 Tsp Salt 1/4 Tsp Coarsely Ground Pepper A flavorful side dish from the North Carolina Sweet Potato commission http://www.ncsweetpotatoes.com/ In roasting pan, combine sweet potatoes, garlic, rosemary and oil. Toss to blend well. Roast at 375F. for 50 minutes, turning sweet potatoes occasionally. Just before serving, season with pine nuts, parsley, salt and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Saltless Season All Recipe By :Possum Kingdom Lake Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons onion powder 1 Tablespoon garlic powder 1 Tablespoon paprika 1 1/2 Teaspoons Mustard Powder 1 1/4 Teaspoons Thyme 1 Tablespoon parsley 1/2 Teaspoon pepper 1/2 Teaspoon celery seeds Combine all ingredients and mix well. Spoon into a shaker with large holes or store in a small dish with a plastic lid. Serving Ideas : Use on meat, poultry, fish, vegetables, soups or salads. Source: "From Master Mixes" Yield: "1/3 Cup" From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Saute Of Turkey Cutlets With A Ragout Of Mushrooms Recipe By :Tavolo Healthy Kitchen Serving Size : 4 Preparation Time :0:25 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp All-Purpose Flour -- White 1/4 Tsp Salt 1/4 Tsp Black Pepper 1 Lb Skinless Turkey Light Meat 1 Tbsp Olive Oil 2 Tsp Unsalted Butter 2 Tbsp Shallots 3/4 Lb Mushrooms -- Assorted 1/2 cups Nonfat Chicken Broth 1 Tsp Arrowroot 2 Tsp Fresh Tarragon 4 Sprigs Tarragon 1 Tbsp Water Ragout is an old French word meaning "to revive or restore the appetite." The combination of wild and cultivated mushrooms sauteed with fresh tarragon in this dish does just that. Mashed potatoes round out the meal. Substitution Note: 2 tsp. dried tarragon may be used in place of 2 Tbsp. fresh. 1. In a shallow dish, combine flour, salt and pepper. Dredge turkey cutlets in the flour mixture, shaking off excess. 2. In a large, heavy skillet, heat half the oil over medium-high heat. Saute half the turkey cutlets for 2 to 3 minutes per side, or until golden brown on the outside and no longer pink inside. Transfer to a platter and keep warm. 3. Add the remaining oil to the skillet and cook the remaining turkey cutlets in the same manner. Transfer to the platter and keep warm. 4. Put butter in the skillet and lower the heat to medium. Add minced shallots and saute for 1 minute, or until softened but not browned. Add stemmed and sliced mushrooms (shiitake, oyster, chanterelle, cepe, morel and/or button) and saute for 4 to 5 minutes, or until tender. Pour in chicken stock and bring to a boil. 5. In a small bowl, dissolve arrowroot (or cornstarch) in the water. Add to the mushroom mixture and cook, stirring, for about 1 minute, or until slightly thickened. Stir in chopped fresh tarragon. Taste and adjust seasonings. 6. Spoon the mushroom sauce over the turkey cutlets, garnish with tarragon sprigs, if using, and serve immediately. Cal 211; Pro 20.97 g; Sod 234.23 mg; Carbs 7.57 g; Total Fat 10.15 g www.ourhouse.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Mushrooms #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Sauteed Mushrooms Sauteing is the most popular technique For cooking mushrooms. When mushrooms are sauteed in a hot skillet, most of their liquid is released and evaporated. This results in a denser texture and more concentrated flavor than is developed in mushrooms cooked in liquid. Sauteing also browns the mushroom's surface as it comes in direct contact with high heat. This browning adds to the rich, deep flavor of cooked mushrooms. As food scientist Harold McGee writes in his On Food and Cooking, The Science and Love of the Kitchen (Scribner, 1984), "This browning reaction is responsible for color and flavor, even in foods that are not high in sugar (like mushrooms). It begins with the reaction of a carbohydrate unit, whether it be a free sugar or one bound up in starch." From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Silky Bean Curd Soup Recipe By :Easy Family Recipes from a Chinese-American Childhood Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups homemade chicken stock 1 tsp salt 1/2 tsp fresh ground black pepper 1/2 lb silky soft bean curd -- cut in 1" cubes 2 cups bok choy -- cut in 1" pieces 2 tsps light soy sauce 2 tsps Asian sesame oil Bring stock to a simmer, add salt and pepper and continue to simmer for 2 minutes uncovered. Gently slide bean curd into simmering stock. Add bok choy and allow soup to simmer for 2 minutes. Drizzle soy sauce and sesame oil on top of soup, mix and serve at once. Easy Family Recipes from a Chinese-American Childhood - Ken Hom From "Karin Baumgardner" - - - - - - - - - - - - - - - - - - - NOTES : This could not be easier to make, and it's very tasty - perfect for dinner after a long day at work. I'm always on the lookout for new ways to prepare tofu, and will make this again. It might be fun to experiment with other vegetables in this, although the baby bok choy was very good. * Exported from MasterCook * Spinach Artichoke Heart Dip With Cannellini Beans Recipe By :UNICO http://www.unico.ca/ Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 oz. fresh spinach -- rinsed and stemmed 2 garlic cloves -- pressed or minced 1 1/2 cup white kidney beans -- rinsed and drained 1 cup chopped scallions 2 tablespoons chopped fresh basil 2 tablespoons fresh lemon juice to taste -- (2 to 3) 5 artichoke hearts -- minced (5 to 6) salt and black pepper -- to taste Using just the water clinging to the leaves after rinsing, steam the spinach until just wilted 2 or 3 minutes. In a food processor, puree the spinach, garlic, beans, scallions, basil and 2 Tbs. of the lemon juice until very smooth. Fold in the minced artichoke and add more lemon juice and salt. Serve chilled or at room temperature. Serve with pita bread, crisp fresh crudites From PatH - - - - - - - - - - - - - - - - - - - NOTES : for this I would use the un-marinated kind - canned or frozen. I get good results perking the flavors of canned and frozen by sprinkling with a salt substitute and letting them sit for awhile. glass bowl; lined with a paper towel. sprinkle with Lawry's or Mrs dash. cover, refrigerate for maybe an hour or all workday. [PatH ] * Exported from MasterCook * Split Pea And Barley Soup Recipe By :The Vegetarian 5-Ingredient Gourmet, Nava Atlas, page 25 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces packaged green or yellow split peas 1/2 cup pearl barley 1 large onion -- finely chopped 3 medium carrots -- thinly sliced 2 teaspoons salt-free herb-and-spice seasoning mix Salt and freshly ground pepper -- to taste 8 OR MORE SERVINGS This comforting classic thickens considerably as it stands, resulting in a generous quantity of soup. Each time you reheat it, thin it with additional water and adjust the seasonings. Or, once your original batch cools, consider freezing half of it for later use. This soup is a meal in itself. All you need is a good bread and a salad - simple or bountiful, as you prefer. 1. Combine the first 5 ingredients in a large soup pot with 8 cups water. Bring to a simmer. Cover and simmer gently for an hour. 2. Stir in 2 cups water, and simmer until the peas are completely mushy, about 30 minutes. Season with salt and pepper and serve, or cover and let stand off the heat for an hour or so before serving. Thin with water and correct seasonings as needed. Calories: 117, Total fat: 0 g, Protein: 5 g, Carbohydrate: 23 g, Cholesterol: 0 mg, Sodium: 12 mg From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Vegetable Lasagna Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 8 cups torn Swiss chard -- (about 3/4 pound) 2 cups chopped yellow squash 1 1/2 cups chopped onion 1 cup chopped red bell pepper 1 cup shredded carrot 1/2 teaspoon salt 1 tablespoon butter 4 garlic cloves -- crushed 2 tablespoons all-purpose flour 1 1/2 cups fat-free milk 6 tablespoons grated fresh Parmesan cheese -- (1-1/2 ounces) divided 1 cup nonfat ricotta cheese 1 cup nonfat cottage cheese 1 cup grated Asiago cheese -- (4 ounces) divided 1/2 teaspoon dried oregano 6 no-boil lasagna noodles -- (such as Barilla or Vigo) Because this lasagna is packed with fresh vegetables, there may be extra moisture in the bottom of the dish after it bakes. 1. Preheat oven to 375 degrees. 2. Heat a Dutch oven coated with cooking spray over medium-high heat. Add chard, squash, onion, bell pepper, carrot, and salt; saute 10 minutes or until tender. 3. Melt butter in a saucepan over medium heat. Add garlic; saute 30 seconds. Add flour, and cook 1 minute. Stir constantly with a whisk. Gradually add milk, stirring with a whisk until blended. Cook until thick (for about 4 minutes). Remove from heat; add 1/4 cup Parmesan. Stir until cheese melts. 4. Combine ricotta, cottage cheese, 1/2 cup Asiago, and oregano in a bowl. 5. Spread 2 tablespoons milk mixture in the bottom of an 8-inch square baking dish coated with cooking spray. Arrange 2 noodles over milk mixture; top with half of ricotta mixture, half of vegetable mixture, and 1/2 cup milk mixture. Repeat layers, ending with noodles. Spread remaining milk mixture over noodles. Sprinkle with 1/2 cup Asiago cheese and 2 tablespoons Parmesan. Bake at 375 degrees for 45 minutes. Let stand 15 minutes. Yield: 6 servings. NUTRITIONAL INFO: CALORIES 308 (30% from fat); FAT 10.3g (sat 5.9g, mono 2.6g, poly 0.7g); PROTEIN 25.8g; CARB 30.8g; FIBER 3.3g; CHOL 53mg; IRON 2.2mg; SODIUM 865mg; CALC 495mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Vegetable Ragout With Fava Beans Recipe By :VEGETABLES EVERY DAY by Jack Bishop Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds fresh fava beans -- shelled -- (about 1 1/4 cups) 3 tablespoons unsalted butter 1 medium onion -- chopped 2 medium carrots -- peeled 3/4 pound red potatoes -- scrubbed Salt Freshly ground black pepper 3/4 pound asparagus 1 cup stock (vegetable or chicken flavored) 2 tablespoons snipped fresh chives PREP: Slice carrots on the diagonal 1/4-inch this. Slice red potatoes 1/4-inch thick. Snap tough ends off asparagus, then cut on the diagonal into 2-inch pieces Bring several quarts of water to boil in a medium saucepan. Add the fava beans and simmer for 2 minutes. Drain and refresh in a bowl of cold water. Drain again and them use your fingers to scrap away part of the outer light-green skin on each fava. Squeeze the skin to pop out the dark-green bean. Set aside the peeled favas. Heat 2 tablespoons of the butter in a large saute pan. Add the onion and saute over medium heat until softened, about 4 minutes. Add the carrots, potatoes, and salt and pepper to taste. Stir to coat the vegetables with the butter. Reduce the heat to medium-low and cover the pan. Cook until the vegetables begin to soften, about 10 minutes. Add the asparagus and stock. Bring to a boil, reduce the heat, cover and simmer for 3 minutes. Add the favas, cover and continue simmering until all the vegetables are tender, 2 to 3 minutes. Swirl in the remaining tablespoon of butter and adjust the seasonings. Garnish with the chives and serve immediately. Makes 4 servings as a main course. Serving Ideas : vegetarian main course, with crusty bread or biscuits From PatH - - - - - - - - - - - - - - - - - - - NOTES : The dish, a light stew, produces plenty of buttery broth, he says, as well as perfectly cooked vegetables. "...a good way to enjoy favas with a minimum of work, and because of the way the vegetables are cooked each retains its individual flavor and character," Bishop writes. * Exported from MasterCook * Sprouted Breads And Sprouting Grains Recipe By :SMART BREAD MACHINE RECIPES by Sandra L. Woodruff Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup whole wheat berries filtered water Spruce up breads with sprouted grains. Wheat berries, rye berries, and triticale can all be sprouted and added to bread dough. Slightly sweet and chewy, sprouts are rich in B vitamins, minerals, and fiber. To get started, all you need is a 1quart wide-mouthed glass jar, a specially designed lid with small holes or screening (found at any natural food store), and your chosen grain. Sprouted grains contain diastatic enzymes (the same enzymes found in diastatic malt powder) that improve the quality of bread dough, enabling it to rise better. They also contain a sugar called maltose that adds a distinctive malt flavor to breads. Wheat sprouts are especially flavorful in yeast breads. Use about 1/2 cup of whole wheat sprouts per 1-pound loaf of bread (use the RAISIN BREAD setting when adding sprouts or they'll be pulverized). A word of caution -- the grains on the outside will be crunchy; so, chew carefully. For a cracked-wheat effect, add chopped wheat sprouts to bread dough. Chopping sprouts releases more enzymes that condition dough; so, be careful since too many enzymes make the bread a gooey mess. Use 3 to 4 tablespoons of chopped sprouts per loaf of bread for optimal results. In breads where you want the conditioning effect of wheat sprouts without wheat-berry or cracked-wheat particles, puree 1 1/2 tablespoons of wheat sprouts with the liquid for the bread before mixing with flour. Sprouts can cause bread to rise unpredictably. So, your safest bet is to let your machine mix and raise the dough once; then, shape it yourself and bake it in the oven. Make a braided loaf, a hearty round loaf, rolls, or even pizza crust with added sprouts. SPROUTING MADE SIMPLE - Here are basic directions for sprouting grains. Any kind of grain can be sprouted. Wheat berries and rye berries are two of the easiest and tastiest. 1. Cover the bottom of a wide-mouthed glass jar with your chosen grain. Do not put too much grain in the jar. 2. Seal the jar with a sprouting lid (a specially designed lid with screening or holes in it). Cover the grain with water, and let it soak in a dark place overnight. 3. The next day, drain the grains and rinse with fresh, cool water. Lay the jar on its side and put it in a dark place. 4. Rinse with cool water twice daily and drain well until the sprout is as long as the grain. Sprouts that grow too long tend to make breads gummy and dense. 5. The sprouts will be ready in 2 to 3 days. When they are long enough, rinse and dry off, then use them immediately or refrigerate them until they're ready to use. Sprouts will keep in the refrigerator for 2 to 3 days. From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sprouted Wheat Bread #3 Recipe By :SMART BREAD MACHINE RECIPES by Woodruff Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups whole wheat flour 1 tablespoon wheat gluten 3/4 teaspoon yeast 1/2 teaspoon sea salt 1 tablespoon barley malt or honey 1 tablespoon lecithin granules or vegetable oil 3/4 cup water -- PLUS 1 tablespoon water 1/2 cup wheat sprouts Put everything except the wheat sprouts in your machine's bread pan. Turn the machine on the RISE/DOUGH setting so that it will mix, knead, and allow the dough to rise once. Add the wheat sprouts after about 12 minutes, or when the machine signals (if it has that feature). After the dough has risen, turn it out of the pan onto a lightly floured surface and shape it into a load loaf 5 inches in diameter. Place the dough on a baking sheet covered with cooking spray. Cover the dough and let rise in a warm place until doubled in size -- about 35 minutes. Brush the top with egg white glaze or skim milk, and cut 4 slashed in a tic-tac-toe design across the top. Bake 350F for about 25 minutes until the top is golden brown and the bottom sounds hollow when tapped. This make 12 1.5-oz slices. Yield: "18 ounces" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Spruce up breads with sprouted grains. Wheat berries, rye berries and triticale can be sprouted and added to bread dough. Slightly sweet and chewy, sprouts are rich in B-vitamins, minerals and fiber. They say we can add sprouted wheat berries to "hearty" (high gluten) bread doughs. The enzymes in the sprouts can make the dough rise un-predictably. We can get this bread at the health foods store; about $3.50-4.00 a loaf. It has a crunchy, chewy crust. * Exported from MasterCook * Steaming Food Recipe By :Mary Ellen Pinkham Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** A roasting pan can also work as a steamer for larger items, and is an inexpensive alternative to buying a dedicated fish steamer. Steaming Food Culinary expert Colleen Miner and TIPical Mary Ellen host Mary Ellen Pinkham demonstrate how to properly steam fish and vegetables. There are many different types of steamers. Examples include pasta cookers, stackable steamers, collapsible steamer baskets, fish poachers and even a simple device like a roasting pan with a rack. The roasting pan is good for holding larger quantities of food. Cover the bottom of the pan with water, and place two used tuna cans in the pan. Place the rack that came with the roster on the tuna cans, and place the items to be cooked on the rack. Put the pan over two burners on the stove and steam the food. A whole fish should take about 15 to 20 minutes to steam. Another way to steam foods is to use four chopsticks and a wok. Place the chopsticks in the wok, forming a pattern like a tic-tac-toe diagram. Put a glass pan on the chopsticks, put the meat in the pan, cover and steam. A great way to flavor food while it is steaming is to place it on a thick bed of fresh herbs, lemon, ginger or onion. This works for most foods, including fish and vegetables. When steaming fish, place on aluminum foil, then place on the steaming rack. This will prevent certain types of fish from breaking apart. Remember that the steaming time will vary depending on the texture and thickness of fish, but it will usually take about four to six minutes. Vegetables can also be steamed in the microwave. In a plastic container, add 1/4 to 1/2 cup of water, cover with plastic wrap and make sure to punch a small hole for steam to escape. Cook vegetables in small segments of 30 to 60 seconds, stopping to check on the progress. A colander is a good substitute for a vegetable steamer. Place the vegetables in the colander, put the colander in a pot of water, cover and steam. Make sure the colander fits in the pot with the cover on. Clean and trim all vegetables before steaming. Cooking time for each vegetable varies. String beans, carrots and cauliflower need five minutes of steaming, while corn, yellow squash, zucchini and broccoli need only about two minutes. Food rests above liquid when being steamed and sits in the liquid when poached. From: http://www.hgtv.com/HGTV/project/0,1158,FOLI_project_15533,FF.html From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Tofu And Green Beans With Tomato And Bell Pepper Recipe By :Hanneman 2001-06-18 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces lite firm silken tofu 1 cup jasmine rice -- (3/4 to 1-cup) 8 ounces green beans 2/3 cup sliced sweet onion 1/3 cup sliced green onions 1 teaspoon minced garlic -- or more to taste 1/4 cup broth 5 cherry tomatoes -- halved (1/3 to 1/2 cup) 1/3 cup chopped red bell pepper -- (to 1/2 cup) 2 tablespoons kung pao sauce -- or less to taste 2 tablespoons peanut oil 1 tablespoon oyster sauce Drain the tofu. Place block on paper towels on plate. Top with towels. Press with a one-pound weight for about 30 minutes. Cut tofu into 1 x 1 x 1/2-inch pieces (slice once lengthwise, then grid 4x3). Start the rice in the steamer. Rinse, trim and cut the green beans into 1-inch long pieces. Cook the beans while the rice cooks. Tips: If the green beans are high sugar, steam or blanch the for about 5 minutes or until crisp-tender and tasty. If using Kentucky beans, cook for about 15 minutes or until tender and tasty. Shock the beans in cold water. Drain well. Meanwhile prepare the vegetables and set aside. Cut the onions. Cut the tomatoes. Cut an equal amount of red bell pepper. Combine broth with bottled kung pao sauce. STIR FRY: Heat a wok or large nonstick skillet over high heat. Add oil. Add tofu and brown lightly, turning gently for about 5 minutes total time. Remove to a small bowl. Pat with paper towel if needed. Toss with oyster sauce, about 1 tablespoon, to coat. Reheat the wok. Add 1 tbs of oil only if needed. Saute the onions until starting to turn translucent (2 minutes). Add the green beans, tomatoes, red bell pepper and garlic. Stir fry until the green beans taste slightly caramelized (2 to 4 minutes). Add the diluted kung pao sauce. Add the tofu. Stir fry, tossing gently, until the tofu is heated. Serve at once on jasmine rice. This weekend I bought Leeann and Katie Chin's EVERYDAY CHINESE COOKING and love the simplicity of the recipes. The first recipe we tried, we loved. It renewed my interest in stir fries and in the other book I have of hers -- the betty crocker one -- called chinese cookbook. That one was reissued so now I have to buy that one too. hoping the revisions are as simplified as these. Here's the first recipe we tried - and no. i didn't follow the instructions precisely. recommend this to any who want to try silken tofu! Description: "served with rice" Source: "See Stir-fried green beans with tomato and tofu in EVERYDAY CHINESE COOKING by Leeann and Katie Chin" From PatH - - - - - - - - - - - - - - - - - - - NOTES : A wonderful vegetarian meal that's comfort food to me and easy. Even "Smo-phewie" Bob loved it. The sauce was delicious. A nice hot and tangy blend of oyster and kung pao sauces -- sweetened with tomatoes and red bells. Convenient to make: we usually have these ingredients in the house. Shelf-stable tofu; dozens of jars on the refrigerator shelf. Leeann's recipe was nearly identical. We mixed the onions (white and green); split the helping of tomatoes with red bell pepper. She didn't mention pressing the tofu. She heated the oyster sauce in the wok with the tofu -- which was too messy for me. I used 1 tablespoon less oil. We tested to serve two with 3/4 cup cooked each. We wanted more. I used the double-decker steamer for the rice and beans. Recommend this to anyone who wants to try tofu for first time. * Exported from MasterCook * Strawberry Smoothies Recipe By :WNEM Channel 5 Flint-Saginaw Michigan Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups strawberries -- sliced unsweetened 1 cup vanilla yogurt -- (8 ounces) 1 cup milk 2 tablespoons nonfat dry milk powder 2 tablespoons sugar 2 tablespoons strawberry fruit spread In a blender or food processor, combine all of the ingredients. Cover and process until smooth. Pour into glasses; serve immediately. Yield: 4 servings From "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summerberry Cooler Recipe By :BHG Daily Recipe via e-mail Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh strawberries 1/2 cup fresh raspberries 1/4 cup fresh blueberries 3/4 cup apple juice, frozen concentrate 1 2/3 cups chilled carbonated water Ice cubes -- or 1 recipe Berry Ice Cubes (see below) In blender container combine berries and apple juice concentrate. Cover and blend until smooth. Pour into pitcher and slowly stir in carbonated water. Pour over ice cubes or Berry Ice Cubes in tall, chilled glasses. Serve immediately. Makes 4 servings. Berry Ice Cubes: Fill 2 ice-cube trays with fresh berries (halve or quarter berries, if necessary). Add water. Freeze until firm. Nutrition facts per serving: 96 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 15 mg sodium, 24 g carbohydrate, 1 g fiber, 1 g protein, 0% vitamin A, 27% vitamin C, 1% calcium, 4% iron. (2 points) Description: "For best results, keep the berries well chilled before preparing this hits-the-spot beverage." S(MC formatted & WW Points by): "hd1940@yahoo.ca (Jun 29, 2000)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweetened Condensed Milk Recipe By :Minneapolis Tribune, 11/13/75 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup instant nonfat dry milk -- PLUS 2 tablespoons instant nonfat dry milk 1/2 cup warm water 3/4 cup sugar Place warm water in a bowl. Add dry milk and mix well. Add sugar and mix until smooth. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweetened Condensed Milk Substitute Recipe By :Minneapolis Tribune, 11/13/75 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 1 cup brown sugar 1 teaspoon vanilla 2 tablespoons flour 1/2 cup baking powder 1/4 teaspoon salt Mix all ingredients together and use as a substitute for sweetened condensed milk. This recipe can be substituted for sweetened condensed milk in dessert and bar recipes. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangerine Dreams Recipe By :Sunfood Cuisine by Frederic Paternaude Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup tangerine juice 2 ripe bananas 1 ripe papaya Halve, seed, remove skin and dice the papaya (1 cup pulp). Blend all ingredients and serve. Source: "http://www.sunfood.net/smoothies.html" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangy Grapefruit Vinaigrette Recipe By :Garden Cuisine, Paul Wenner, p332 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh grapefruit juice 1/2 cup rice wine vinegar 1/4 cup cold water 1 clove garlic -- finely minced 1 teaspoon finely chopped fresh basil 1/2 tablespoon finely chopped fresh thyme 1/2 teaspoon black pepper 1/2 teaspoon finely chopped parsley Citrus juices make a tasty base for salad dressing. Makes 1 cup Whisk together the grapefruit juice, vinegar, and water in a small nonreactive bowl. Add the garlic, basil, thyme, pepper, and parsley.Mix well and chill until ready to use. It will keep nicely in the refrigerator for several days. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai-style Asparagus W Chiles, Garlic And Basil Recipe By :Cook's Illustrated, May 6, 1993 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Vegetable oil 1 Tablespoon Garlic -- minced 1 Tablespoon Serrano or jalapeno chile -- minced 1 1/2 Pounds Asparagus, snapped -- steamed slightly undercooked 2 Tablespoons Soy or fish sauce 1 Teaspoon Dark Soy Sauce, Low Sodium -- Optional 1 Tablespoon Water 1 Tablespoon Sugar 1 Cup Basil -- chopped 3 Large Chiles of your choice -- slice diagonal into thin ovals -- or 9 thin strips cut red pepper 1. Heat a wok or large, deep skillet over high heat. Add oil and swirl to coat surface. 2. Add garlic and minced chile; toss until garlic begins to turn golden, about 15 seconds. 3. Add the asparagus; stir-fry until coated with oil, about 15 seconds. 4. Add soy sauces and 1 tablespoon water; stir-fry until basil wilts. Serve hot or at room temperature. Note: Adapted from a recipe by Nancie McDermott (author of Real Thai, Chronicle Books, 1992), this Asian-style dish needs only simple grilled chicken or fish and steamed rice to round out its full flavors. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * The Skinny On Ground Beef Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** A study in the Journal of The American Dietetic Association has good news for beef eaters. Nutrition researchers found that a simple rinsing process reduced the fat content of cooked ground beef crumbles by as much as 50 percent. And, blotting can be used to reduce the fat content of cooked burgers, meatballs and meatloaf. So whether you buy ground beef for taste, convenience or price, you also can enjoy the health benefits of lower-fat ground beef with a few easy steps. 3-ounce cooked portion, pan-broiled to medium doneness Ground Beef - 80% Lean/20% Fat Pan-broiled patties 228 calories/ 15 g. fat/ 59% Calories from fat Pan-broiled patties, after blotting 217calories/ 14 g. fat/ 58% Calories from fat Pan-broiled crumbles, after blotting and rinsing 130 calories/ 5 g. fat/ 35% Calories from fat Ground Beef - 73% Lean/27% Fat Pan-broiled patties 248 calories/ 18 g. fat/ 65% Calories from fat Pan-broiled patties, after blotting 230 calories/ 16 g. fat/ 63% Calories from fat Pan-broiled crumbles, after blotting and rinsing 135 calories/ 6 g. fat/ 40% Calories from fat When cooking large quantities of ground beef, try boiling it instead of browning it. Use a large pot of boiling water, crumble in beef, stir frequently. When done drain and rinse in a colander. It is then ready to use or freeze for future meals Not only is this an easier way to cook ground beef, it also removes practically all the fat. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * The Whole Enchilada Recipe By :Crazy Plates, by Janet and Greta Podleski Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups tomato sauce 1 1/4 cups salsa 4 teaspoons chili powder 3 teaspoons ground cumin 1 teaspoons dried oregano 2 cups chopped cooked chicken breast halves 2 cups cooked brown rice 1 can black beans -- (15 oz) drained and rinsed 3/4 cup diced carrot 3/4 cup diced red bell peppers 1/2 cup chopped green onions 2 tablespoons lime juice 2 tablespoons cilantro -- (optional!) 12 6 inch corn tortillas 1 1/2 cups shredded reduced fat sharp cheddar cheese 1/2 cup lowfat sour cream This is one of my favorite recipes (from one of my favorite cookbooks, no less!). I hope you enjoy this! My changes: I add another can of beans. I like to add a can of Sun Vista pintos with jalapenos added. I usually cheat and use store-bought enchilada sauce (either a tin or a mix-packet), and use a cooked chicken from Costco; this makes a super fast, really good weeknight dinner. I know my changes effect the calories, so do so at your own risk! Combine tomato sauce, salsa, 2 t chili powder, 2 t cumin, and oregano in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, 5 minutes. **I often cheat and use tinned enchilada sauce instead of all this extra work. * Meanwhile, combine chicken, rice, beans, carrots, red peppers, lime juice, cilantro, remaining 2 t chili powder and remaining 1 t cumin in a large bowl. Mix well. Spray a 13x9 inch baking dish with cooking spray. To assemble casserole, spread 1 cup sauce over bottom of baking dish. Arrange 6 tortillas over bottom, overlapping as necessary. Spoon another 1 cup of sauce over tortillas and spread evenly. Top with 1/2 of the chicken-bean mixture and 1/2 of the cheese. Arrange remaining tortillas over cheese. Top with another 1 cup of sauce, followed by the remaining chicken-bean mixture and remaining cheese. Spoon any remaining sauce over top. Cover with foil and bake at 350 for 35-40 minutes, until bubbly and heated through. Let stand 5 minutes before serving. Top individual servings with a dollop of sour cream. Makes 8 servings. 350 calories 7.8 grams fat 6.6. grams fiber 49.5 grams carbohydrates 26.4 grams protein From "Stephanie Miles" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Engine Cooking Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Tips for engine cooking Here are some hints for turning out top-notch road food. -- Use good-quality heavy-duty aluminum foil. The regular thinner kind tends to tear when it touches screws, hoses and wires. -- For best results, cook fish or chicken. Other meats tend to toughen. -- Small pieces cook faster than large pieces. -- To wrap food, use the Big-Mac method. Pull up two opposite sides of the foil square, capturing the food between them. Bring the edges together and fold over about 1/2 inch. Continue folding down for a tight seal. Fold the ends of the foil packet as if wrapping a boxed gift; then tuck the mitered corners under the packet. (Food is wrapped for cleanliness - the food's and the engine's - not because of engine fumes. The exhaust system releases fumes from the tailpipe, not under the hood.) -- Don't expect the food to brown. Engine cooking essentially steams food. An engine cannot bake, broil or fry. -- Seasonings become intense because food cooks more slowly than at home, so throttle back a little. -- Be sure to outfit your toolbox with an oven mitt and tongs for retrieving hot food from the engine, and a roll of wire for securing food packets against the manifold. -- Be sure to place food on the hot part of the engine. Some would-be cooks are tempted to take the little accordion-folded gizmo out of the air filter housing and put the food there. Stop! That's not a hot place. Neither is a water hose. Look for metal parts, especially those with grainy surfaces that came from a forge. -- Beware of traffic jams, and shorten your cooking mileage accordingly. Food burns just as surely at 5 mph as it does at 65 mph. -- When removing food from the engine, watch out for screws that could tear the foil. You don't want your mechanic asking about that stuff dripped on the engine block. -- Engine cooking is inexact. A dish cooked at a certain distance on one car may need to stay a few miles longer on the engine of another car, even of the same model. That's because all engines perform differently. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato-basil Pasta Sauce Recipe By :Ellen Mitsue Eades Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Roma Tomato 1/2 Cup fresh basil 1/2 Tsp salt 2 Cloves garlic -- to taste 1. Core the tomatoes; place in blender or Cuisinart with basil and salt. Blend until combined. 2. Pour over fresh cooked pasta. You can add parmesan cheese if desired. Difficulty : very easy. Precision : approximate measurements. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tunisian Potato, Cauliflower And Chickpea Salad Recipe By :JOSLIN DIABETES HEALTHY CARBOHYDRATE COOKBOOK Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium potatoes -- scrubbed 1 pound head of cauliflower -- broken into florets 15 ounces canned chickpeas -- rinsed and well drained 2 large garlic cloves -- or more to taste 1/4 cup fresh lemon juice 1/4 teaspoon harissa(r) or cayenne pepper 1 teaspoon cumin powder 1 teaspoon paprika 3/4 cup plain low-fat yogurt salt (optional) -- to taste freshly ground black pepper -- to taste 2 ounces reduced fat feta cheese -- crumbled 3 tablespoons chopped flat-leaf parsley or cilantro In a large pot, cook the potatoes in boiling water to cover until almost tender, about 20 minutes. Add the cauliflower and continue to cook for another 5 minutes. Drain and refresh under cold water. Drain again. Slice the potatoes and place in a large bowl along with the cauliflower and drained chickpeas. In a small bowl, combine the garlic, lemon juice, harissa, cumin, paprika and yogurt. Spoon over the potato mixture and lightly toss to coat evenly. Taste and add salt (optional) and pepper. Serve warm or chilled, topped with the feta cheese and parsley. NUTRITION: Joslin choices 2 carbs (bread/starch), 1 fat (C) 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517 Description: "Spicy harissa" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey And Root Vegetable Soup With Celery Recipe By :Hanneman Tested 2001-06-11 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 pound turkey hen legs skin removed -- or two, see tip salt and pepper 1 teaspoon vegetable oil 1 medium leeks (white and pale green) 1 large carrot -- scrubbed 1 large parsnip -- scrubbed 1 stalk leafy rib celery 3 cups 99% fat free vegetable broth plus more for thinning soup later 1/4 teaspoon dried thyme 1/8 teaspoon crushed dried rosemary 1/8 teaspoon celery seeds 1/4 teaspoon ground coriander 1 packet golden seasoning broth (0.13-oz ) -- (G. Washington) 1/8 teaspoon freshly ground black pepper -- plus more, to taste 2 bay leaves 2 tablespoons chopped fresh parsley -- see Variation 1. Using a sharp knife, pull the skin from the drumstick, cutting it off at the drumstick knob. Don't bother to remove the skin remaining around the knob. Sprinkle the turkey with salt and pepper. Set aside. 2. Prepare the vegetables: trim the leek; slit in half lengthwise and rinse well. Chop into 1/2-inch pieces. Dice carrot and parsnip into 1/2 inch pieces. Dice celery into 1/2-inch pieces. 3. In a 4-quart or larger pressure cooker, heat the oil over medium heat. (Use a pressure cooker that is large enough for the amount of turkey.) Add the turkey and cook, turning occasionally, until lightly browned, about 5 minutes. Transfer the meat to a plate and set aside. 4. Add the leeks, carrot, parsnip and celery to the pot and cook, stirring occasionally, until they begin to soften, about 2 minutes. Add a tablespoon of broth to keep vegetables from sticking while frying. 5. Spread the vegetables in an even layer. Sprinkle with the herbs, seed, broth powder, and pepper. Add the bay leaves. Return the meat to the pot and add the broth. (Do not fill the pressure cooker more than half way with liquid, or 2/3 height with food.) 6. Lock the lid in place. Bring to high pressure over high heat. Adjust the heat to maintain the pressure. Cook for 25 to 30 minutes. Remove the pot from the heat and quick-release the pressure. Open the lid, tilting it away from you to block any escaping steam. 7. Transfer the drumsticks to a cutting board and let cool until easy to handle. Remove the meat from the drumsticks, taking care to discard the long, thin sinews. Coarsely chop the meat into bite-sized pieces and discard the bones and sinews. 8. Skim off any fat on the surface of the soup. Remove the bay leaves. 9. Stir in the chopped turkey and parsley. Add additional broth to thin the soup. Cook, uncovered, over medium heat, until piping hot, about 3 minutes. Adjust salt and pepper if needed. Serve hot. TIP - Cook two drumsticks or a leg with thigh attached. Use the extra for another meal (we made a curry chopped turkey salad on a dark bread.) VARIATION (Rodgers and Ward): Turkey and Rice Soup: Stir 1/3 cup long-grain rice into the soup with the turkey and parsley. Simmer over medium heat until the rice is tender, about 15 minutes. REVIEW: Yes! Very good soup. My version has less meat and twice the vegetables. I added celery and used a vegetable broth, supplemented with a broth powder, which also served as the salt. I also boosted the celery by adding seed and a hint of "citrus" by adding the coriander. The result was light in fat but rich in flavor. The parsnip was the star! --Hannemans Source: "Adapted from Turkey and Root Vegetable Soup in PRESSURE COOKING FOR EVERYONE by Rodgers and Ward" Yield: "4 cups" From PatH - - - - - - - - - - - - - - - - - - - NOTES : "Are you one of those people who loves to make turkey soup from the carcass of the holiday bird? Well, this soup provides those nostalgic flavors without having to roast a whole turkey first. Frugality is another benefit of this soup, as it uses turkey drumsticks, one of the most inexpensive items in the poultry case. If you have chicken stock or broth, use it, but water also makes a good soup." -Rick Rodgers and Arlene Ward 2001 * Exported from MasterCook * Ultimate Smoothie (The) Recipe By :Sunfood Cuisine by Frederic Paternaude Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh orange juice 2 mangos -- the pulp 8 oz. fresh or frozen blueberries 1 frozen or fresh banana 2 tablespoons flax seeds 1 teaspoon honey or maple syrup (optional) Blend all ingredients and serve. Source: "http://www.sunfood.net/smoothies.html" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Smoothies are now the word used for whipped beverages with fruit. apparently. The smoothie booth at the mall calls frappes smoothies then apologizes for the lack of yogurt. . . . Smoothies are "...drinks made out of whole fruits, frozen fruits, fruit juices, and sometimes nuts, seeds, or other ingredients." * Exported from MasterCook * Unico's Vegetable Bean Stew Recipe By :UNICO http://www.unico.ca/ Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Olive Oil 2 1/2 cups chopped leeks 2 cloves garlic 2 tablespoons ground fennel seed 1/2 tablespoon salt 3 cups canned whole tomatoes -- with juice 1/2 cup white wine 1 1/2 cups carrot chunks 2 cups cooked white kidney beans or one 19-oz can cannellini 3 tablespoons fresh tarragon 3 tablespoons fresh parsley In a soup pot, warm the olive oil. Add the leeks, garlic, fennel and salt, cover and cook for 10 minutes on medium low heat, stirring occasionally. Add the potatoes, tomatoes and wine, cover pot and simmer for 10 minutes, stirring a few times. Add the carrots, cover and gently simmer, until the vegetables are tender. (The cooking time will vary depending on how small you have the vegetables cut). Add the beans, tarragon, parsley and stir gently for 2 or 3 minutes until the stew is thoroughly hot. Source: ""Unique" Canadian marketer/distributor of Italian foods" From PatH - - - - - - - - - - - - - - - - - - -