* Exported from MasterCook * 4Th Menu: Fourth Of July Feast On The Grill Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **Skewered Shrimp and Cherry Tomatoes **Chickpeas and Carrot Salad **Grilled Salmon Steaks -- with **Bell Pepper Sauce **Rosemary Potato Wedges with Salsa **Blueberry Summer Pudding Almost everyone has an early recollection of how the Fourth of July was celebrated his or her home town. I remember how my father provided fireworks for the neighborhood and what my mother prepared for dinner. She would say: "There should be red, white, and blue food." Usually it would be salmon, mashed or baked potatoes, and a blueberry cobbler or pie for dessert. Now, with the popularity of the grill, the following five recipes, which constitute a family meal, might be appropriate. Thanks, mom, for the idea. Making your Fourth of July meal on the grill presents some logistics problems that would not occur in your inside kitchen. But, as always, the secret of unchaotic meals is to prepare as much as possible ahead of time. In this case, you can skewer the shrimp, make its chili mop, and refrigerate both in the morning. The salad and red salsa for the potatoes can also be prepared in advance, and the potatoes themselves scrubbed and parboiled. As for the blueberry pudding, it should be made the day before. When it's time to start your grill on the Fourth, first prepare the bell pepper sauce for the salmon and refrigerate it until needed. Next grill the skewered shrimp appetizers and get everyone started while you put on the potato wedges. After they're cooking, add the salmon steaks to the grill so both dishes are done together. Retrieve the sauces from the fridge, serve up the salad, and let the feast begin. Menu for four: 1133.5 CALS, 18.7 G FAT, 14.4% CFF Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baba Ghanoush (Eggplant With Sesame Seed Paste) Recipe By :It Happened in the Kitchen, Rose B. and Nathra Nader Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium eggplant 3 tablespoon tahini -- (sesame seed paste) 1/2 tsp salt 3 garlic cloves -- minced 3 lemons -- juiced Wash eggplant, and score with knife straight through to allow steam to escape. Bake in shallow pan in 400 degree (F) oven until skin can be peeled off easily - about 40 minutes. Cool. Remove eggplant from skin and mash well in a bowl either by hand or with a food processor. (At this point, if you want to freeze the eggplant for future use, you can do so after you add a little lemon juice to keep it from darkening.) Mix minced garlic, tahini, salt and lemon juice well. Pour over eggplant and mix. Best served at room temperature. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : This is a very versatile dish. It can be an appetizer with pita bread or even veggies. I enjoy it as a meal mixed with cooked rice and lentils. * Exported from MasterCook * Baked Beef Stew With Sour Cream Biscuits Recipe By :Source Unknown Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Pound boneless beef top round steak -- in 1/2" cubes -- (3/4 to 1 lb ) 1 Tablespoon flour 1 Cup chopped onions 3 Medium potatoes -- cubed 14 1/2 Ounces canned Italian stewed tomatoes -- undrained 2 Ounces tomato paste -- 1/3 cup (2 to 3) 2 Cups water 2 Teaspoons instant beef bouillon granules 1 Tablespoon sugar 1/2 Teaspoon dried thyme 1 Teaspoon Worcestershire sauce 1 bay leaf 1 Cup eggplant -- peeled/cubed 1 1/4 Cups flour 1/2 Teaspoon baking powder 1/4 Cup margarine 1/3 Cup lowfat sour cream 1/4 Cup skim milk 1/3 Cup lowfat sour cream 1 Tablespoon flour 2 Teaspoons milk 1 Teaspoon sesame seeds thyme In plastic bag, combine beef and 1 T + flour. Shake to coat. Spray Dutch oven with Pam. Add meat and chopped onion. Cook until brown and tender. Drain any fat. Add potatoes, stewed tomatoes, tomato paste, 2 cups of water, bouillon, sugar, thyme, Worcestershire sauce and bay leaf. Bake or cook on top of stove, covered, at 350 F for 1 hour. Add eggplant, cover and bake for 30 minutes longer. Meanwhile, in large bowl, stir together flour and baking powder. Cut in margarine until like crumbs. Stir in 1/3 cup sour cream and skim milk. On lightly floured board, knead dough 8-10 times. Roll or pat to 1/2" thick. Cut with 2" biscuit cutter into 10-12 circles. Remove stew from oven or stove top. Increase temperature to 425 F. Discard bay leaf. Combine 1/3 cup sour cream and flour. Stir into stew. Brush biscuits with milk. Sprinkle with sesame seeds. Arrange on top of meat. Bake, uncovered, for 20-25 minutes until golden. Can dust with thyme. Last step with biscuits on top, must be done in oven. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 408 calories, 13 g. fat, 40 mg. cholesterol. * Exported from MasterCook * Baked Chicken Breasts With Almond Sauce Recipe By :priss@amaranth.com (Pam & KerryAnn Cobb) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves -- *Note Garlic Salt -- To Taste 1/8 cup Icbinb-Light -- Melted, **Note 1 tablespoon Paprika 1 tablespoon Lemon Juice 1/3 Oz Canned Mushrooms -- Stems And Pcs 1/2 Tsp Worcestershire Sauce 1/4 cup Sherry -- ***Note 1 Tsp Slivered Almonds -- ****Note 1 Tsp Almond Extract -- ****Note *NOTE: Original recipe used 4 whole chicken breasts **NOTE: Original recipe used 1/4 C melted butter ***NOTE: You can use nonfat chicken broth instead of the sherry ****NOTE: Original recipe used 1/4 C slivered almonds. ****NOTE: The original recipe did not use any almond extract...I used it to give it more of an almond flavor since I had cut out so much of the slivered almonds. I absolutely could not get the CFF any lower with the slivered almonds left in the recipe. Salt both sides of chicken breast halves with garlic salt. Dip in melted butter to which paprika and lemon juice has been added. Place in shallow baking dish. Bake for 30 minutes at 350 deg F. Mix remaining ingredients listed and spoon over chicken breasts. Sprinkle with slivered almonds and continue baking for 30 additional minutes. Remove chicken; thicken sauce with 2 Tbsps. flour and stir in 1/4 cup fat free sour cream (I did not include these in the counts since I didn't use them - Reggie). Serve chicken breasts over rice. *You can use boneless breasts and cut the cooking time to 15 minutes, add other ingredients and cook another 15 minutes, then thicken sauce and serve over rice. The counts will be lower if you serve this over rice. It is wonderful!! Very moist and has a great flavor. This was originally posted to EAT-L mailing list. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 155.4 Fat 4.6g Carb 2.2g Fib 0.5g Pro 20.9g Sod 123mg CFF 30.8% * Exported from MasterCook * Baked Eggplant Casserole Recipe By :Source Unknown Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds eggplant -- peeled, cubed 1 1/2" 1/2 cup bottled barbecue sauce 1 tablespoon dried onions 2 large tomatoes 1 clove garlic -- minced 1 tablespoon chopped parsley 1/3 cup fine dry bread crumbs 2 tablespoons reduced-calorie margarine -- melted 1/4 cup grated Parmesan cheese Heat oven to 325 F. Peel eggplant and cut in cubes. Cook for 5 minutes in boiling salted water to cover. Drain and set aside. Mix barbecue sauce and minced onion. Let stand for 5 minutes. Immerse 2 large tomatoes in boiling water for 2 minutes. Drain and remove skin, then slice thin. Fold together barbecue sauce, eggplant, garlic and parsley. Spoon 1/3 into 1 1/2 quart casserole. Top with layer of 1/2 of tomato slices. Repeat and end with eggplant layer. Mix bread crumbs, melted margarine and grated Parmesan cheese. Sprinkle over eggplant. Bake for 45 minutes. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potato Soup #3 Recipe By :TeAntae Turner Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices Turkey bacon -- (6 to 8),fried crisp -- drippings reserved -- * 1 cup yellow onions -- diced 2/3 cup flour 6 cups nonfat hot chicken stock -- (low sodium) 4 cups baked potato -- diced and peeled 2 cups 1% milk 1/4 cup chopped parsley 1 1/2 teaspoons granulated garlic 1 1/2 teaspoons dried basil 1 1/2 teaspoons salt 1 1/2 teaspoons red pepper sauce 1 1/2 teaspoons coarsely ground pepper 1/2 cup lowfat cheddar cheese -- (1/2 to 3/4) ** -- grated 1/4 cup green onions -- white part only -- diced Additional chopped bacon, grated cheese and chopped parsley for garnish. 1. Chop cooked bacon. Reserve. 2. Cook onions in remaining drippings over medium-high heat until transparent, about 3 minutes. Add flour, stirring to prevent lumps. Cook 3-5 minutes until mix just begins to run golden. Add chicken stock gradually, whisking to prevent lumps, until liquid thickens. 3. Reduce heat to simmer and add potatoes, milk, chopped bacon, parsley, garlic, basil, salt, pepper sauce and black pepper. Simmer 10 minutes: DO NOT ALLOW TO BOIL! 4. Add grated cheese and green onions. Heat until cheese melts smoothly. Garnish each serving as desired with chopped bacon, grated cheese and chopped parsley. Notes: * There is a new bacon out called 40% less fat bacon, you can try that also. ** You can try using the non fat cheddar, but most of that doesn't really melt very good. If you want to use the regular cheddar, just use it to sprinkle on the top at the end. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Bean And Vegetable Soup Recipe By :Pantry Food Basket Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup beans -- (any kind) -- Diced or sliced vegetables: -- onions/green peppers/celery/mushrooms -- potatoes/tomatoes/carrots/greens/etc salt/pepper/herbs/garlic Soak and cook beans until tender. Saute the vegetables for three to five minutes and add them to the beans for ten to fifteen minutes or longer. Add the sliced green for the last three to five minutes. Season with any of the following: salt, pepper, herbs, garlic. Season tentatively when the beans are tender, then again a few minutes before serving. (Thick soups burn easily, keep heat low) Garnish for added flavor and nutrition >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Casserole Recipe By :Pantry Food Basket Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- At least one cup of ingredients per person (other than liquid): -- Start with: -- cooked grain: -- rice/barley/noodles/spaghetti/etc -- or cooked beans: -- white/soy/kidney/etc -- or cooked vegetables: -- potato/onion/cabbage/carrots/etc -- Complement with: -- any of the above/dried fruit/etc -- Moisten with: -- water/stock/tomato sauce -- tomato paste/milk -- sour cream/yogurt/can cream soup/ etc. -- Season with: -- salt/pepper/herbs/spices -- garlic powder/onion powder/ etc -- Add or top with: cheese/bread crumbs/etc Mix all together until the consistency of cooked cereal. Place in baking dish and bake at 350 for 30 minutes to 1 hour. >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef, Bean And Corn-bread Casserole Recipe By :Cooking Light, Jan/Feb 1995, page 58 Serving Size : 4 Preparation Time :0:08 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound 93% ultra-lean ground beef 1 cup chopped onion 1 clove garlic -- minced Vegetable cooking spray 1 tablespoon chili powder 1 1/2 teaspoons ground cumin 1 teaspoon sugar 1/2 teaspoon dried oregano 16 ounces no-salt-added tomato sauce -- (2 cans) 16 ounces pinto beans -- (1 can) drained 4 1/2 ounces chopped green chiles -- (1 can) drained 3/4 cup skim milk 1 egg -- lightly beaten 1 1/3 cups self-rising yellow cornmeal mix Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat until browned, stirring frequently to crumble the beef. Drain the beef mixture in a colander. Return beef mixture to pan. Add chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 minutes. Pour mixture into a 2-quart casserole coated with cooking spray; set aside. Combine the milk and egg in a bowl, and stir well. Add the cornmeal mix, and stir well. Pour the cornmeal mixture over the beef mixture. Bake at 400 degrees for 20 minutes or until the corn-bread topping is lightly browned. Yield: 4 servings. >From: Frances Stewart - - - - - - - - - - - - - - - - - - - NOTES : Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the corn-bread topping; cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in the refrigerator). Let casserole stand at room temperature for 30 minutes. Add corn-bread topping, and bake as directed. * Exported from MasterCook * Berry Yogurt Delight Recipe By :Kroger (Try-Foods International, Inc Booklet) Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups blueberries -- cleaned and chilled -- raspberries or strawberries 1 cup plain low-fat yogurt 1 packet sugar substitute Crush 1/4 cup of the berries. Halve the remaining berries (not raspberries or blueberries). Combine crushed berries and yogurt and sugar substitute. Spoon halved berries into dessert bowls. Top with berry-yogurt mixture. Serves 4. Per 1/2 cup serving: 76 calories, 1 gram fat, 16% CFF, 4 grams protein, 13 grams carbohydrate, 43 mg. sodium, 4 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean And Barley Salsa Salad Recipe By :Cooking Light, June 1997 (modified) Serving Size : 4 Preparation Time :0:35 Categories : Eat-Lf Mailing List Grains & Cereals Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup quick-cooking barley -- uncooked 1 cup frozen corn kernels 1/2 cup fresh cilantro -- minced 1 red bell pepper -- diced 1/4 cup red onion -- finely chopped 1 bunch green onions -- minced 30 ounces cooked black beans 1/4 cup fresh lemon juice 1 teaspoon jalapeno hot sauce 1/4 teaspoon ground cumin 1/4 teaspoon black pepper Bring 2 cups water to a boil in a medium saucepan. Add barley; cover, reduce heat, and simmer 8 minutes. Add corn (do not stir), and cover. Cook 6 minutes or until barley is tender. Remove barley mixture from heat, and let stand for 5 minutes. Combine barley mixture and next 5 ingredients in a large bowl. Combine lemon juice and remaining ingredients in a small bowl. Pour lemon dressing over salad; toss gently to coat. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Chilaquiles #2 Recipe By :Moosewood Restaurant Low-Fat Favorites Serving Size : 6 Preparation Time :1:10 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup onions -- chopped 1 tablespoon olive oil 1 cup tomato -- chopped 1 1/2 cups corn kernels -- fresh or frozen 1 1/2 cups black beans, cooked -- (15oz can, drained) 2 tablespoons fresh lime juice 1 teaspoon salt 1/2 teaspoon ground black pepper 2 cups Swiss chard -- or spinach -- rinsed, stemmed, and chopped 2 cups baked tortilla chips -- crushed 8 ounces fat-free cheddar cheese -- grated 2 cups salsa -- (red) Preheat the oven to 350. Saute the onions in the oil for about 8 minutes, until translucent. Stir in the tomatoes, corn, black beans, lime juice, salt, and pepper and continue to saute for another 5 to 10 minutes, until just heated through. Meanwhile, in another saucepan, blanch the greens in boiling water to cover for 1 to 3 minutes, until just wilted but still bright green. Drain immediately and set aside. Prepare an 8x8 inch casserole dish or baking pan with a very light coating of oil or cooking spray. Spread half of the crushed tortilla chips on the bottom. Spoon the sauteed vegetables over the tortilla chips and sprinkle on about two-thirds of the grated Cheddar cheese. Arrange the greens evenly over the cheese and spoon on half of the salsa. Finish with the rest of the tortilla chips and top with the remaining salsa and Cheddar. Bake for about 35 to 40 minutes, until the cheese is bubbling and beginning to brown. >From: "William S. Grant, II" - - - - - - - - - - - - - - - - - - - NOTES : From the Cookbook itself - Per 8-oz serving: 245 calories, 16.4 g protein, 4.0 g fat, 40.0g carbohydrates, .4 g saturated fatty acids, .5 g polyunsaturated fatty acids, 1.8 g monounsaturated fatty acids, 20 mg cholesterol, 1725 mg sodium, 2.2 g total dietary fiber. * Exported from MasterCook * Blueberry Baked Indian Pudding Recipe By :Dallas Morning News 6/11/97 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick cooking spray 1 cup blueberries -- fresh or frozen, or dried blueberries -- (1/2c) 2 cups skim milk 1/4 cup sugar 1/4 cup cornmeal, white -- stone-ground 1 large egg -- lightly beaten 1 teaspoon grated orange peel 1/2 teaspoon ground ginger 1/4 teaspoon ground cinnamon 1/2 teaspoon salt 1/4 cup light molasses 1/4 cup packed brown sugar Preheat the oven to 300 F. Spray a 1 1/2-quart baking dish with nonstick spray. Pour blueberries into pan and spread them out evenly. In a heavy saucepan, mix the milk with the sugar. Place over medium-high heat and stir until milk is simmering; gradually sprinkle in the cornmeal and whisk until smooth. In a small bowl, whisk the egg, orange peel, ginger, cinnamon, salt, molasses and brown sugar together. Whisk in a small amount of the cornmeal mixture. Return the whole mixture to the saucepan and stir to blend. Pour mixture into the prepared baking dish over the berries. Bake for 45 to 55 minutes, or until a knife inserted into the center of the pudding comes out clean. Makes 4 servings. Per serving: Cal 266 (6% fat) Fat 2 g (1 g sat) Fiber 1 g Chol 55 mg Sodium 356 mg Carbs 57 g Calcium 211 mg Source: "Light & Easy Baking" Cross-ref "Blueberry Thrills: A bountiful crop rolls in from East Texas" on the www.dallasnews.com 06/11/97 article by Teresa Gubbins / The Dallas Morning News >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Muffins #3, My Mom's Recipe By :Dallas Morning News 6/11/97 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 3 teaspoons baking powder 1/2 teaspoon salt 2/3 cup sugar 4 tablespoons diet margarine 2/3 cup milk 1 egg 2 cups blueberries -- fresh or frozen **Topping: 4 tablespoons diet margarine -- softened 1/3 cup flour 1/2 cup sugar 1/2 teaspoon cinnamon Line a 12-well muffin tin with paper baking cups. Preheat oven to 400F. Measure flour, baking powder, salt and sugar into a big bowl. Melt butter (about 45 seconds on High, uncovered, in a microwave). Add milk, then egg. Stir a little, just to break up the egg. Combine the wet and dry mixtures. Just stir gently with a fork. Stir in the blueberries. Pour batter into muffin cups. Cover each with 2 tablespoons of topping. Bake 30 to 35 minutes. When muffins are done, take the muffin tin out of the oven. The topping should be browned and crunchy and the tops mounded. Let muffins cool in the tin at least 5 minutes. Upturn the tin; the muffins will fall out. Makes 12 muffins. Topping: Put butter, flour, sugar and cinnamon in a big bowl. Rub them between your fingers and palms until you've made crumbs about the size of peas. This may take 2 to 3 minutes. with butter: Per serving: Cal 253 (32% fat) Fat 9 g (5 g sat) Fiber 1 g Chol 42 mg Sodium 284 mg Carbs 41 g Calcium 42 mg with diet margarine: Per serving MC 225 cals (19.3% fat) 4.9 g Source: "Now You're Cooking for Company" Cross-ref "Blueberry Thrills: A bountiful crop rolls in from East Texas" on the www.dallasnews.com 06/11/97 article by Teresa Gubbins / The Dallas Morning News >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Summer Pudding Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh blueberries -- or defrosted 6 tablespoons sugar 1/4 cup fresh orange juice non-stick cooking spray -- Butter-flavored 8 pieces white bread slices -- crusts removed ** Orange Sauce 1 cup fresh orange juice 2 tablespoons sugar 1 1/2 teaspoons cornstarch -- dissolved in liquid: rum/ Grand Marnier/orange juice Stir blueberries, sugars and orange juice in saucepan and simmer 10 minutes, stirring occasionally. In a 1-1/2 quart bowl sprayed with butter-flavored nonstick spray, mold bread to the bottom and sides. Spoon 1 cup cooled blueberry mixture over bread. Layer more bread and spoon sauce over until all bread and sauce have been used or bowl is filled. Cover bowl with double layer of sprayed plastic wrap. Put a plate on top of bowl and place a weight, such as a full can of food, on top and refrigerate overnight. Unmold pudding by running a small, sharp knife around the bowl and inverting it onto serving plate. Orange Sauce: Bring juice and sugar to boil in saucepan over medium heat. Whisk in cornstarch slurry and continue cooking until it thickens slightly. Cool sauce and pour it into bowl; cover and refrigerate until ready to serve. Sauce is served cool or at room temperature. Slice pudding with sharp knife and serve on dessert plates with sauce as topping. 296 cals, 6%cff, 2.1g fat Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bourbon Barbecue Sauce Recipe By :Gourmet, August 1995 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup bourbon 1/4 cup soy sauce 1/4 cup Dijon mustard 1/4 cup ketchup 1/4 cup firmly packed brown sugar 3 scallions -- chopped fine 1 tablespoon fresh rosemary leaves -- minced Can be prepared in 45 minutes or less. In a bowl stir together all ingredients. Makes about 1 1/4 cups >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Buds With Psyllium Spice Muffins (Mini Tops) Recipe By :Kellogg's Serving Size : 60 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups all-purpose flour 2 Teaspoons baking powder 2 Teaspoons pumpkin pie spice 1/4 Teaspoon baking soda 1/4 Teaspoon salt 1 1/2 Cups Kellogg's Bran Buds with Psyllium 1 1/4 Cups boiling water 1/2 Cup firmly packed brown sugar 3/4 Cup skim milk 1/4 Cup Egg - Second Nature 1/4 Cup Lighter Bake 1/2 Cup raisins Stir together flour, baking powder, pumpkin pie spice, baking soda and salt; set aside. In large mixing bowl; stir together cereal and boiling water; let stand 2 minutes or until water is absorbed. Mis sugar into softened cereal until well combined. Sir in milk and lighter bake. Add egg and raisins; beat well. Add flour mixture, stirring just until combined. Portion batter evenly into lightly greased large muffin-pans cups. Bake at 400 F about 20 minutes or until tops of muffins are light golden brown and spring back when lightly touched. I used a "mini muffin tops" pan put out by Wilton, called Muffin Munchies ( this is why the Serves number is so high) and baked at 350 F for about 18 minutes. >From: "LindaG" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe calls for - 1 egg and 1/4 cup vegetable oil. Per Mini Top - Calories 29.7 Total Fat .1 g 3.2% CFF * Exported from MasterCook * Breaded Eggplant Slices Recipe By :Litton Freezer cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds eggplant -- (one), peeled 4 cups hot water -- mixed with 1 tablespoon salt 4 teaspoons vegetable oil 1/4 cup egg substitute, liquid 2/3 cup seasoned bread crumbs -- dry 1/3 cup wheat germ Cut the eggplant into 1/2-in. slices. Cut slices larger than 4 inches in diameter in half. Yield: 14 to 16 slices. Mix water and salt. Soak eggplant slices in salt water 5 minutes. Drain. Blend oil and egg in a shallow dish. In another shallow dish, mix bread crumbs and wheat germ. Dip eggplant slices in egg mixture, then coat with crumbs. Arrange half of slices around edge of a microwave-proof baking sheet or platter or parchment. Microwave at High 8 to 11 minutes, or until just fork tender, and rotating baking sheet twice during cooking time. Place on wax paper-lined tray. Repeat with remaining slices. Freeze in single layers until firm. Package in two freezer containers. Label and freeze no longer than >>2 MONTHS.<< Use in Eggplant Ricotta, or in Ratatouille Pie. Adapted from Litton Vol 11: Microwave cooking from freezer (1982). McServing: 373 cals (30.8% cff) 13.2g >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breaded Seitan Dinner Cutlets Recipe By :Loma Linda (R) Seitan from Worthington Foods Serving Size : 1 Preparation Time :0:06 Categories : Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 67 grams Wheat gluten (Seitan) -- (1 slice) 2 tablespoons Italian bread crumbs 1/2 teaspoon safflower oil -- or spray freshly ground black pepper -- to taste 1/4 cup mushroom gravy F Y I -- Seitan is the Japanese name for seasoned wheat gluten, also called wheat gluten, gluten, wheat meat or meat of wheat. It is available canned, frozen, and there are recipes for homemade. (: http://www.vegetariantimes.com/ the July 1997 issue :) Heat oil in skillet to medium. Coat the seitan slice with the crumbs. Crisp/brown the cutlet about 3 minutes per side. Remove and keep warm. Mix the mushroom gravy powder with the appropriate amount of water; add to the skillet; thin with additional water as needed. McServing 185 cals (29.1% ff) 5.8 g fat. MENU - Breaded Seitan Dinner Cutlets * Potatoes with Lemon, Thyme and Wax Beans * Onion Saffron Sweet Pea Relish with Orange Zest McServing 362.5 cals 8.5g fat. 21% fat; 56% carbo; 23% protein. 67 g seitan, 80 cals, 1.5 g fat (0.5 g each sat, poly mono) >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Cheese Omelet Recipe By :Butter Busters Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 10 oz pkg frozen chopped broccoli -- thawed and drained 1/2 cup onion -- chopped 2 tsp minced garlic 1 tablespoon nonfat chicken broth 1/2 cup nonfat cottage cheese 1 teaspoon dried oregano 1/4 tsp black pepper 1 cup egg beaters(r) 99% egg substitute 1 slice white bread, toasted -- cut in 5 strips 1 cup nonfat mozzarella cheese -- grated 1 teaspoon liquid Butter Buds In an 8-inch nonstick skillet over medium heat cook broccoli, onion and garlic in chicken broth. Stir in cottage cheese, oregano and pepper. Remove from skillet and keep warm. In the same skillet over medium heat, cook 1/2 c egg substitute in 1 tsp liquid Butter Buds. When almost set sprinkle 1/4 of cheese over cooked egg. Remove from skillet and keep warm. Repeat with other half of egg substitute and cheese. To assemble place one round cooked egg mixture on platter. Spoon filling on top. Place other cooked egg mixture on top of filling. Sprinkle the rest of the grated cheese on top. Bake at 425° for 5 minutes or until top is set and golden brown. Garnish with toast strips. Cut into wedges and serve immediately. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : per serving: cals - 123 - 2%ff fat - .3g carbs - 10g * Exported from MasterCook * Broccoli Quiche Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh broccoli florets 1/2 cup chopped onions 1/2 cup sliced fresh mushrooms 4 eggs -- beaten 1/2 cup half and half 2 cups cooked rice 4 ounces lowfat Swiss cheese -- shredded 4 ounces lowfat cheddar cheese -- shredded 1/4 teaspoon seasoned salt 1/8 teaspoon cayenne pepper tomato rose for garnish -- optional Combine broccoli, onions, and mushrooms in greased 10-inch microproof quiche dish or pie plate. Cover and cook on HIGH (maximum power) 5 minutes. Blend eggs and half and half in medium bowl. Add rice, cheeses, salt, and pepper; stir. Pour mixture over vegetables; stir gently. Cook uncovered on MEDIUM (50% power) 9 to 11 minutes, or until quiche is set. Let stand 10 minutes. Garnish with tomato rose. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Raab With Roasted Garlic And Fusilli Recipe By :RECIPE FOR HEALTH,SHOW #RHF097 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head garlic 1 bunch broccoli raab -- about 1 pound 1 pound fusilli -- or other short pasta 1 1/2 tablespoons extra-virgin olive oil -- * see note Kosher salt Freshly ground pepper 1 Dash hot pepper flakes Grated Parmesan cheese -- optional Slice 1/4 inch off the top of the garlic head, wrap in aluminum foil, and bake in a 375 degree oven for about 30 minutes. Remove cloves from skin and slice. Set aside. Put a pot with 4 quarts of water and a teaspoon of salt on the stove over high heat. Cut off the bottom 1/2 inch from the stems of the broccoli raab. Then lay the bunch on its side on a cutting board and cut crosswise. The stem portions should be no more than 3/8 inch wide; the leafy tops can be cut somewhat wider, as much as 3/4 inch. Rinse the broccoli raab in a colander and put into the pot when the water comes to a boil. Cook 7 minutes or until just tender. Scoop out with a skimmer into the colander and return the pot to a boil. When it reaches the boil again, add the pasta and cook until just tender. Put broccoli raab in a large skillet-a wok is ideal for this-and turn the heat on low. Drain the pasta in the colander and add to the broccoli raab with the garlic, the olive oil, salt and black pepper to taste, and pepper flakes(if desired). Toss and cook a few minutes just until flavors meld. Serve. Yield: 4 main course servings * NOTES: Original recipe called for 3 Tablespoons of olive oil, and Suggested serving with grated Parmesan. The original Nutritional information: 517.7 calories and 12 grams of fat (I do not know if this included anything for the Parmesan) Courtesy of Sam Gugino's "Eat Fresh, Stay Healthy" >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli, Rice And Tomato Salad Recipe By :bobbiev Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Basmati rice -- cooked and chilled 2 cups chopped tomatoes 1/2 cup Vidalia onion -- chopped 1 cup broccoli -- chopped Salad dressing of choice Mix well, and top with a fat free salad dressing of choice. I like sweet and spicy French but you may have a different preference. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownies #5, Frosted Rich Recipe By :RECIPE FOR HEALTH BONUS RECIPE Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup evaporated skim milk 1 cup instant nonfat dry milk 3/4 cup sugar 3/4 cup semisweet chocolate chips 1/3 cup unsweetened cocoa powder 4 large egg whites 1 cup all-purpose flour 1 teaspoon baking powder 1 teaspoon vanilla -- Cocoa frosting: 1 cup confectioner's sugar 1/3 cup unsweetened cocoa powder 1 teaspoon vanilla 1 tablespoon hot strong coffee -- (1 to 2) Preheat the oven to 350 degrees F. Lightly grease a 9-inch by 13-inch baking pan or coat it with non-stick spray. Line the bottom with wax or parchment paper and lightly grease the paper. In a medium saucepan, combine the milks and sugar. Place over medium heat and stir until the sugar is dissolved and the mixture comes to a boil. Remove from the heat and stir in the chocolate chips and cocoa powder until the mixture is smooth and slightly thickened. Stir in the egg whites, flour, baking powder, and vanilla until well-blended. Pour the mixture into the prepared baking pan. Bake for 20 minutes, or until the center feels firm and is set. Do not overbake. Cool on a wire rack. For the Cocoa Frosting: In a small bowl, stir together the confectioners' sugar. cocoa powder, vanilla and enough coffee to make the frosting smooth and spreadable. Spread over the top of the warm brownies. Cool until the frosting is set. Yield: 18 brownies Nutritional information: per brownie: 144 calories, 20% calories from fat, 3.24 grams of fat Courtesy of Beatrice Ojakangas' Light & Easy Baking >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownies #6, Hershey's Syrup Snacking Recipe By :Hershey's Serving Size : 18 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup I Can't Believe It's Not Butter Light 1 cup sugar 4 lg eggs 16 ounces Hershey's Syrup 1 cup all-purpose flour 1/4 cup Hershey's(r) cocoa Preheat oven to 350F. Spray a 9x13 inch baking pan with vegetable cooking spray. In a medium microwave safe bowl melt vegetable oil spread in microwave on high for 1 minute or until melted. Stir in sugar. Add eggs, one at a time, beating with spoon or whisk after each addition, until mixed well. Add syrup; stir until blended. Gradually add flour and cocoa powder beating until smooth. Pour batter into prepared pan and bake 30 to 35 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Do not substitute Hershey's Lite Syrup in this recipe. >From: "Kim" - - - - - - - - - - - - - - - - - - - NOTES : I was getting a craving so I made these last nite and they turned out great. They are very moist and not cakelike even with all those eggs. The nutritional info differs from the info given by Hershey probably because I used ICBINB Light. It is a 40% veg oil spread and their recipe calls for 56-60% veg oil spread. Their recipe also said it was 36 servings. I say not a chance! Maybe not even 18 but it's a goal:)). Nutrition info from MC Calories 174, Fat 3.8g, CFF 19.3% Carbohydrates 33g. * Exported from MasterCook * Cajun Roasted Potatoes And Eggplant Recipe By :Hanneman (1997 Ap) Riverside Serving Size : 2 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small new potatoes -- scrubbed 1 large scallion -- chopped with green 1 medium Italian eggplant -- (skinny variety) -- halve lengthwise, then 1/2" slices 2 cloves garlic -- peeled 1/4 cup red bell pepper -- pieces 2 teaspoons olive oil 1 tablespoon Cajun seasoning -- (spice mix) 2 tablespoons chopped fresh cilantro 4 lemon basil leaves -- finely chopped pepper -- lots, to taste 1/4 teaspoon salt 1 1/2 cups fresh spinach -- washed and dried **Garnish options: lemon wedges feta cheese -- or 2 tablespoons blanched almonds -- slivered **Oven at 425degF** Cut potatoes into 3/4" pieces (6ths). Place in a large bowl. Trim and cut eggplant, red bell pepper, the onion, the herbs, the garlic and add to the bowl. Add the olive oil and toss. Add the seasonings and toss. Bake 30 mins 425degF oven, in a pan (do not crowd), covered with foil. Bake about 25-30 mins. Remove foil. Move the potatoes to one side of the pan and put the spinach in the space. Cover with foil. Turn off the heat. Remove from oven after 4 minutes. Remove with slotted spoon to plates. Serves 2 to 3: . 318 CALS, 5.5 g fat, 14.7%. With almonds: 371 cals, 10.3 g fat, 23.4% cff. Inspired by The Occasional Vegetarian: Lee and Porter. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cantucci Hazelnut Biscotti Recipe By :Cucina Rustica Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups all-purpose flour 2 cups sugar 2 teaspoons baking powder 6 large eggs 4 tablespoons Frangelico 2 teaspoons vanilla extract 2 teaspoons almond extract 2 cups hazelnuts -- or chopped almonds Preheat oven to 350 degrees. Mix dry ingredients (except the nuts) together in a bowl. In a separate bowl mix the liquids. Mix the liquids into the dry ingredients until the dough is stiff. Do not overmix. Stir in the nuts. Shape the dough into 2 flattish logs 3" wide and approximately 15 " long. Place the logson a buttered cookie sheet. Bake for 20 mins. at 350. Remove from oven and let cool to the touch. Using a bread knife, slice the log on diagonal into 3/4" slices. Place the pieces back on the cookie sheet, side down. Bake again for 15" until the cookies are golden brown. (Turn slices over 1/2 way thru second baking.) Makes 4 doz. Calories: 92 Fat: 2 grams (This does not include the Frangelico, the eggs/EggBeaters substitution, or the decrease in nuts. >From: Rainbow225@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I use EggBeaters and decrease the nuts to 1 cup. Sometimes I replace the Frangelico with Anisette and replace the almond extract with anise extract and lemon extract. I then add lemon peel and anise seeds, omitting the nuts entirely. I don't know the exact amounts of the new mixtures.....just go by smell. Hope you enjoy. * Exported from MasterCook * Caramel Banana Ice Cream Dessert Recipe By :Fast and Healthy Magazine, May/June '97, p. 26 Serving Size : 12 Preparation Time :2:30 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pecans -- coarsely chopped 3 pints fat-free vanilla ice cream -- 6 cups/slightly soft 4 medium bananas -- ripe, sliced 25 vanilla wafers -- coarsely crushed 1/4 cup fat-free caramel ice cream topping 1/4 cup chocolate syrup Heat oven to 375 F. Line cookie sheet with foil; ;lace pecan in single layer on sheet. Bake at 375 F. for 3-5 minutes or until golden brown. Remove pecans from sheet; set aside to cool. Scoop ice cream into 13x9" (3 qt.) baking dish; gently spread over bottom of dish. Top with banana slices. Sprinkle evenly with crushed wafers. Heat caramel topping in Microwave on High for about 10 seconds or until warmed to pourable consistency but not hot. Repeat to warm chocolate syrup. Drizzle caramel and chocolate over crushed wafers. Sprinkle evenly with pecans. Cover tightly with sprayed plastic wrap; freeze at least 2 hours before serving. Cut into squares to serve. Yield: 12 servings. Per serving: 300 calories, 8 grams fat, 12% CFF, 0 mg. cholesterol, 120 mg. sodium MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Chicken Rolls #2 Recipe By :Better Homes & Gardens Low Calorie Recipes,Summer 1985 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Whole boneless skinless chicken breasts -- large Cheese filling: 1/2 Cup lowfat mozzarella cheese -- shredded 2 1/2 Ounces sliced mushrooms -- 1 jar, drained 1/4 Cup plain low-fat yogurt 1 Tablespoon fresh chives -- snipped 1 Tablespoon fresh parsley -- snipped 1 Tablespoon pimiento -- chopped --- 2 Tablespoons fine dry breadcrumbs 1/4 Teaspoon plain low-fat yogurt Skin chicken breasts; halve lengthwise, and bone. (this is all the breast meat from two chickens, yielding 4 pieces). Place one piece of chicken, bottom up, between two pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to 1/8 inch thickness. Remove plastic wrap. Repeat with remaining chicken. Spread cheese filling on chicken. Fold sides in; roll up. Mix bread crumbs and paprika. Brush rolls with yogurt; sprinkle with crumb mixture. Place seam down in a 10x6x2-inch baking dish. Bake in a 350 degree oven for 40 to 45 minutes. Makes 4 servings. CHEESE FILLING: Mix 1/2 cup shredded low-fat mozzarella cheese; one 2 & 1/2 oz. jar sliced mushrooms, drained; 1/4 cup plain low-fat yogurt; and 1 tablespoon each snipped chives, snipped parsley, and chopped pimiento. Per serving; 276 cal, 43 g pro, 6 g carb, 8 g fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Puddin Cake Recipe By :AOL BUlletin Board: EGlick7690 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 1 cup sugar 1 pint canned cherries -- water packed 1 tsp baking soda 1 tsp salt 8 tablespoons butter -- (applesauce to lower the fat) Mix all together. Pour into greased 9" square pan. Bake approx 35 minutes at 350F. You could probably use applesauce in lieu of the butter if you are watching your fat intake. We used margarine, but normally I use applesauce instead of butter in baked goods. Next time, I"ll try the applesauce. >From: MOOSE10475@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I made it, and my hubby is already asking for it to be made again!! It made a small pan..and did look kinda gross as a batter, but it was delicious as a finished product! * Exported from MasterCook * Chicken Piquant Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves 3/4 Cup white wine 1/4 Cup Soy Sauce, Low Sodium 1 cup Nonfat Veg Chicken Broth, Low Sod 2 teaspoons ground ginger 1 tablespoon brown sugar 1/4 teaspoon oregano Bring broth to boil and add wine, soy sauce, ginger, sugar, and oregano. Simmer five minutes. Arrange chicken in shallow baking pan and pour in sauce. Bake for 45 minutes at 350 deg F, then turn chicken and bake an additional 45 minutes. Sauce can be thickened with cornstarch and served. This was extremely good...very quick and easy too!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.3 Fat 1.7g Carb 6g Fib 0.6g Pro 26g Sod 617mg CFF 10.4% * Exported from MasterCook * Chicken Soup #3, New York Penicillin Recipe By :New York Cookbook,Molly O'Neill1992, Workman Publ Co Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Jewish Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Quarts cold water 4 Pounds chicken whole, no skin, R-T-C -- (to 5 lb), quartered -- (I remove the skin first) 2 skinless chicken feet -- or 4 chicken wings -- or 1 turkey wing -- (again I remove the skin) 1 Clove garlic -- peeled and bruised 1 onion -- peeled 2 carrots -- peeled and cut -- into 1-inch pieces 2 Ribs celery -- cut into 1-inch -- pieces 1/2 Bunch fresh parsley -- tied together with string and rinsed 1 bay leaf 1 1/2 Teaspoons salt 1/2 Teaspoon black peppercorns 1. Pour the cold water into a large pot. Add the chicken, garlic, onion, carrots, celery, parsley, bay leaf, salt and peppercorns and slowly bring to a boil. Reduce the heat and simmer for 4 hours, skimming frequently, (the soup can be strained at this point to use in recipes calling for chicken stock.) 2. Strain the soup. Discard the onion, parsley, bay leaf, and peppercorns but reserve the other vegetables. Remove the chicken, debone it, and reserve the meat. Return the chicken stock, chicken meat, carrots, celery, and garlic to the pot and bring back to a simmer; season with additional salt or pepper, to taste. 3. Serve the soup in big bowls over pastina, rice, or spaghettini. The soup's curative powers are released only when the vegetables are mashed together in the bowl. use a fork for mashing. Use a big spoon for eating. You'll feel better soon. Makes 3 quarts (12 cups) broth >From: Carol_L._Stille@muscatine.org (Carol L. Stille) - - - - - - - - - - - - - - - - - - - NOTES : "Guardian Angel Curtis Sliwa's 89-year-old Aunt Marie Stacey still makes this chicken soup in her Howard Beach home and takes it to revive ailing Angels on the New York City subways. Mrs. Stacey maintains that after cooking, the chicken meat should be shredded and vegetables mashed into the soup to release their curative powers....." * Exported from MasterCook * Chicken Tomatillo Sauce With Mole Chile Recipe By :Pat Hanneman, Riverside, CA Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces skinless boneless chicken breasts -- (1 fillet) freshly ground black pepper Mexican spice mix olive oil spray 1/2 red bell pepper -- sliced 2 ounces sliced mushrooms -- (2 or 3 oz) -- S A U C E: 1/2 cup green tomato-chile sauce 3 tablespoons mole chili pepper paste 1/2 sweet onions -- roasted 1 head garlic -- roasted, to taste 1/2 chipotle pepper -- with 1 teaspoon adobo sauce 1/4 cup diced tomato -- or salsa 1/2 cup coffee 1 cup nonfat chicken broth 1/2 teaspoon lemon zest -- minced, or more fresh chopped cilantro -- last garnish 8 ounces cooked egg noodles 4 tablespoons Monterey jack cheese -- with chopped jalapeno -- crumbed -- S I D E S: 2 cups zucchini -- julienned orange zest -- to taste fresh herbs -- thyme 4 small potato -- boiled and halved -- CONDIMENTS: 1 small jicama -- sticks 2 large cucumbers -- cut into spears 8 ounces radishes -- quartered 1 orange -- sliced 4 tablespoons plain lowfat yogurt To roast onion and garlic, peel and trim the onion; slice the head of garlic to expose the cloves. Roast in a oven 325degF , sealed in an aluminum foil packet, spray (optionally) with a olive oil, until aromatic (45 to 60 mins.) Trim the chicken breast of fat. Slice it along the grain diagonally; then cut into strips. Season with black pepper and your choice of a Mexican spice blend (such as Cre-ole Spice Blend, posted previously). Spray a wok lightly; heat the wok to sear and slightly char the chicken. When no longer pink ad the bell peppers and mushrooms. Make a well in the wok's center and add the sauce item in the order list. When the mole paste blends with the sauce liquids, stir to combine all. Make about 1 to 1-1/4 cups of the sauce: Add water and/or broth to thin the sauce as it simmers. Taste and adjust lemon and/or pepper. Stir in chopped fresh cilantro and spoon stew over the hot cooked noodles; then sprinkle with Jalapeno Jack cheese. Serve with zucchini steamed with orange zest and thyme; boiled potato wedges, well drained; condiments. Mushroom Tomatillo Sauce with Mole Chile (Variation). Use a variety of domestic and wild mushrooms. Thin the sauce with strained soaking liquid and/or vegetable broth. Serve 1/2 cup pintos as side dish. Pasta: fettuccine, spaghetti, short lasagna, or homestyle (thick). Broth: we used about 1/2 cup 99% fat free, low salt chicken broth, and then switched to water to thin the sauce as it simmered. Mole contains ancho peppers, vegetables oil, toasted bread (crumbed), sugar, chocolate, sesame seed and/or nuts (ground) and salt, pepper, and dried herbs and spices to taste; such as oregano, cinnamon, etc. Potato: traditionally white, but gold, sweet (not yam) or blue would also be welcome. Add more Chipotle with Adobo to please the taste. The Cre-ole' spice blend is hot, spicy, sweet: Caribbean! - - - - - - - - - - - - - - - - - - - NOTES : Vegan? Make it with mushrooms. Round out the menu with pintos. Try it! You'll like it! * Exported from MasterCook * Chickpeas And Carrot Salad Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked chickpeas (garbanzo beans) -- rinsed and drained 2 cups grated carrots 1 tablespoon olive oil 2 tablespoons balsamic vinegar 1 1/2 tablespoons fresh dill -- minced 1/2 teaspoon ground cumin 1 tablespoon sugar 1/4 cup plain nonfat yogurt -- or lowfat In a glass or ceramic bowl, toss all ingredients, except yogurt, and cover. Let salad stand for several hours at room temperature. Divide the salad onto 4 plates and spoon yogurt on top when ready to serve. 165 cals, 27% cff, 5.1 g fat Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chile Chutney With Grapefruit And Cucumber Recipe By :Basic Flavorings: Chiles (1996) Clare Gordon-Smith (ed) Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cucumbers 6 pickled dill cucumbers 2 red onions 1 pound plum tomatoes 1/4 cabbage -- white 2 serrano peppers -- or 1 Thai 3 oranges -- juice 1/2 pink grapefruit -- juice 2 limes -- juice 1 tablespoon salt Peel the cucumbers, scoop out the seeds, slice, sprinkle over half the salt and leave to marinate while you prepare the remaining ingredients. Roughly chop the pickled cucumbers, finely dice the red onion, dice the tomatoes, shred the cabbage and seed and dice the chiles. Place all the vegetables in a bowl, squeeze over the citrus juices, sprinkle with salt, and stir well. Chill for up to 3 days before serving. Serve with burgers or sausages. McServing 86 cals, 5.9% cff, 0.7g fat. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chile, Easy Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup dried beans -- (I usually use 1/2 red - 1/2 black) 1 can S&W Salsa with chipotle chiles -- (14 oz) 28 oz canned tomatoes -- (cut up or buy pre-diced) 1 can clear vegetable broth -- (14 oz) 1 can chopped mild chiles -- (2 oz) 1 can corn -- (14 oz) or frozen 1 large white onion -- chopped 1 med green pepper -- chopped 1 med red pepper -- chopped 4 stalks celery -- chopped 1 cup mushrooms -- chopped (optional) 3 cloves garlic -- crushed (3 to 4) 1 pkg Carroll Shelby's Chile Mix -- * -- (or your own special mix) * When I'm out, I use 3 Tbls Chile Spice, and 1.5 Tbls Cumin Start the beans soaking in 6-8 c warm water. I rinse and change water three or four times in 24 hours. (or use about 5 cups of canned beans) After soaking, in fresh water, bring to a slow rolling boil for 1 hour. Start at hi and reduce to med once the beans start boiling. Keep almost covered, or you will end up with a steam bath in the kitchen. Stir every 15 minutes. Add water if necessary. Add about a tablespoon of oil if you need to reduce the foaming (it get poured off with the water). Start everything else when you turn the heat up on the beans. Saute the garlic in 2 tbls of the vegetable broth on med in a 4 qt. pan. Chop the onion and add to the garlic, adding the rest of the broth. Chop and add the celery, green and red peppers, and the mushrooms. Continue the saute for about 15 mins until the veggies are softened. Add the salsa, tomatoes and the can of corn (drained). Add the chile Continue the saute for about 15 mins until the veggies are softened. Add the salsa, tomatoes and the can of corn (drained). Add the chile seasoning, and continue to simmer on low, stiring occasionally. When the beans are done, drain, rinse and return to to the pot and add the veggies and chile mix. It's basically done at this point, but gets better as the beans soak up some of the chile flavor, so I leave on low for 1 hour or so. A crock pot would be great for this. Use Masa flour (comes with the Chile Mix) or plain flour to thicken, mixing with a little warm tap water before adding to the chile. Serve over rice or pasta. Keeps a week or more in the fridge. It's easy to modify this one. Many of you have your own special chile spices, so do your own thing there. I will occasionally add a can of green beans to the pot, or toss in a diced potato. >From: Bill Evans - - - - - - - - - - - - - - - - - - - NOTES : Here's an easy fatfree chile that takes only about an hour of total effort. I buy dried beans and soak for 24 hours as it seems to reduce the gas, and they cook tender better. This makes about 14 cups, so adjust if you aren't a big chile fan. * Exported from MasterCook * Chilean Sea Bass And Oolong Tea Roulade Recipe By :CHEF DU JOUR, ELLEN GREAVES, SHOW #DJ9383 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Chilean sea bass fillet -- very fresh 1 ounce loose oolong tea -- ground fine in the blender Salt and fresh ground pepper With a sharp knife slice the Chilean sea bass into a very thin sheet. Sprinkle the fish with the tea powder. Season with salt and pepper and roll up tightly. Wrap the rolls with plastic wrap then wrap again. Heat a steamer with water steam the rolls for about 12 minutes or until they feel firm but the rolls do not have juice collecting under the plastic. Let the rolls sit and cool for 5 minutes then slice the fish at an angle and remove the plastic. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Pie With Cornbread Topping Recipe By :Cooking Light, March 1995, page 108 Serving Size : 5 Preparation Time :0:08 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1 cup chopped green bell pepper 1/2 pound ground chuck 1 cup no-salt-added whole kernel corn -- drained 2 teaspoons chili powder 1 teaspoon ground cumin 1/2 teaspoon sugar 1/2 teaspoon garlic powder 3/4 cup water 16 ounces pinto beans -- (1 can) drained 14 1/2 ounces no-salt-added stewed tomatoes -- (1 can) undrained and chopped 6 ounces tomato paste -- (1 can) 4 ounces chopped green chiles -- (1 can) drained 1/2 cup all-purpose flour 1/2 cup yellow cornmeal 1 teaspoon baking powder 1/8 teaspoon salt 1/2 cup nonfat buttermilk 1 egg white -- lightly beaten Cook onion, green bell pepper, and ground chuck in a large, ovenproof skillet over medium heat until meat is browned, stirring to crumble. Drain well; set aside. Wipe drippings from skillet with a paper towel. Return meat mixture to skillet; add corn and next 9 ingredients, stirring well. Bring to a boil; cover, reduce heat to medium-low, and cook 10 minutes, stirring occasionally. Remove from heat; set aside. Combine flour and next 3 ingredients in a bowl. Combine buttermilk and egg white; add to dry ingredients, stirring just until moistened. Spoon evenly over meat mixture. Bake at 400 degrees for 13 minutes or until wooden pick inserted in center of corn bread comes out clean. Yield: 5 servings (serving size: 2 cups). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili, Lone Star "Where The Beef" Recipe By :Richard Simmons Farewell to Fat Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick olive oil cooking spray 2 cloves garlic -- minced 1/2 cup chopped onion 1/2 cup chopped green bell pepper 1/2 cup chopped red bell pepper 1 cup vegetable broth -- or reduced-sodium chicken broth 1 cup zucchini -- sliced 1 cup yellow squash -- sliced 15 ounces canned tomatoes -- diced 8 ounces tomato sauce 15 ounces canned pinto beans -- rinsed and drained 15 ounces canned kidney beans -- rinsed and drained 12 ounces dark beer -- (12oz.) 1 teaspoon ground cumin 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon dried oregano -- or fresh 1/4 teaspoon cayenne 1/4 tsp freshly ground black pepper -- or to taste 2 tablespoons balsamic vinegar 1/2 teaspoon salt 1/4 cup cilantro -- chopped Fat-free flour tortillas -- optional 1. Coat heavy saucepan or Dutch-oven with cooking spray. Heat over medium heat. Add garlic and onion. Cook, stirring, 3 minutes, until slightly softened. Add green and red bell peppers. Cook 2 minutes, adding splashes of broth as needed to prevent sticking. 2. Add zucchini, yellow squash, and remaining broth. Cook 2 minutes. Add tomatoes, tomato sauce, beans, and beer. Turn heat to medium-high. Add cumin, chili powder, paprika, oregano, cayenne, and black pepper. Reduce heat. simmer, uncovered, 30 minutes. 3. Stir in vinegar, salt, and cilantro. Remove from heat. Serve with tortillas, warmed according to the package directions, if desired. Makes 6 servings 207 cal.; 11g protein; 1 g fat (4% fat); 37g carb.; 637mg sodium; 0mg cholesterol >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Pork Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless pork shoulder -- lean and boneless -- trimmed of fat and cut into 1-inch cubes 2 beef bouillon cubes 1 cup hot water 1 can mandarin oranges -- (11 oz.) -- unsweetened juice-packed -- drained, reserve juice 1/4 cup soy sauce 1 tablespoon dried onions 1/2 teaspoon ground ginger 2 tablespoons cornstarch 1/4 cup cold water 1 can waterchestnuts -- (4 oz.) drained -- and sliced 2 green peppers -- in 1/4 inch strips 1 cup sliced mushrooms 1 cup celery cabbage -- cut diagonally 1/2 to 3/4 inch thick Spray a non-stick skillet with vegetable coating for no-fat frying. Add the meat and brown slowly. Dissolve the bouillon cubes in 1 cup hot water. Add this with the liquid from the oranges, the soy sauce, minced onion, and ginger to the pork. Bring the mixture to a boil; then cover, reduce the heat, and simmer for about 30 minutes. In a separate bowl, blend cornstarch with 1/4 cup cold water. Gradually add the cornstarch mixture to the meat, cooking and stirring constantly until the sauce is thick and clear. Then add the water chestnuts, green pepper, mushrooms, and celery cabbage (Napa cabbage, or Chinese cabbage). Cover and continue to cook over low heat for 7 minutes. Fold in mandarin oranges just before serving. 8 servings Per serving: Cal 214 Fat 6.2 grams >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chutney Vinaigrette Recipe By :A Taste Of The Bahamas; Kathryn Arnold Serving Size : 14 Preparation Time :1:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **Dressing: 2 teaspoons dry mustard -- (2 to 3) 2 teaspoons honey 2 tablespoons mango chutney 4 tablespoons lime juice 5 tablespoons orange juice -- or extra virgin oil 1/2 tablespoon extra virgin olive oil salt -- sparingly pepper - black/red to taste Makes about 7/8 cup of dressing: Combine mustard, honey, chutney and 4 tablespoons lime juice in a bowl and blend well. Add orange juice. Whisk in olive oil. Season with pepper and sparingly with salt (the canned hearts of palm tend to be salty). Remove and discard strands of mango from the whisk. Refrigerate unused portions. Pick-A-Dilly is a restaurant in Nassau that is popular with locals as well as tourists. To see similar recipes, visit www.newhope.com/public/delicious Tested and posted by patH 6/9/97 MC estimates 16.3 cals, 0.6 g fat (28.8% cff) >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : MC estimates 106.5 cals, 0.8 g fat (I made a meal plan then analyzed it.) * Exported from MasterCook * Cinnamon And Chili Crusted Scallops With Mango Salsa Recipe By :Peter Zimmer, Inn of the Anasazi, Santa Fe Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- MANGO SALSA 1 cup mango -- peel, seed & dice 2 poblano peppers -- diced 1 red onion -- diced 1 tablespoon honey 1 tablespoon fat-free Caesar salad dressing -- or olive oil 1 bunch chopped fresh cilantro -- to taste 1 red bell pepper -- diced salt and pepper -- to taste -- CINNAMON-CHILI CRUST 2 tablespoons paprika -- Spanish or red 2 tablespoons sugar 2 tablespoons cayenne 3 tablespoons coriander seed -- crushed 2 tablespoons salt -- or less 2 tablespoons cinnamon -- SCALLOPS 2 teaspoons oil -- for sauteing 40 whole sea scallops -- jumbo -- TO SERVE greens -- leafy 4 cups hot cooked rice -- garnished with fresh chopped cilantro orange zest 1/4 cup grated carrots -- fresh 4 tablespoons sunflower seeds -- honey coated 2 pounds green beans -- steamed 1. In a medium bowl combine all of the mango salsa ingredients until well mixed. Set aside. 2. In a separate bowl combine the cinnamon-chili crust ingredients. 3. Debeard scallops, rinse and drain. Dust the scallops with the cinnamon-chili mix until completely covered. Let stand about 10 minutes. In a 12-inch skillet, heat the olive oil and saute scallops in batches for 2 to 3 minutes on each side or until the desired tenderness. 4. Place the greens (spinach, mustard greens, or frisee lettuce, etc.) on serving plates and top with a serving of scallops. Add a dollop of mango salsa beside each scallop. MENU - Plate with confetti rice and steamed (crispy tender) young green beans. (Recipe may be halved.) Yield: 8 servings or 5 scallops per serving. McServing 297 cals (12% fat), 4.1 g fat. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Crunch Snack Mix Recipe By :The Oregonian newspaper, Food Day section Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Snacks Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons diet margarine 2 tablespoons firmly packed brown sugar 1 tablespoon frozen orange juice concentrate -- thawed 1 1/2 teaspoons ground cinnamon 6 cups puffed wheat cereal -- or puffed rice -- (or combination) 1 cup Cheerios -- or Cinnamon Life cereal 1/2 cup raisins Place margarine in a large microwavable bowl. Microwave on high (100% power) 20-30 seconds or until melted. Stir in brown sugar, orange juice concentrate, and cinnamon; mix well. Add cereal, stirring until evenly coated. Microwave on high 1 minute 30 seconds; stir. Microwave an additional 1 minute to 1 minute 30 seconds, or until cereal no longer appears wet. While warm, stir in raisins. Serve warm or let cool. Store tightly covered. CONVENTIONAL OVEN DIRECTIONS: Melt margarine in 9x13-inch pan in preheated 250 degree oven. Stir in brown sugar, orange juice concentrate, and cinnamon; mix well. Add cereal, stirring until evenly coated. Bake 20 minutes, stirring after 10 minutes. Stir in raisins. Amount Per Serving Calories 58 Calories from Fat 11 Percent Total Calories From: Fat 19% Protein 6% Carb. 75% >From: DaStanfill@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Pear Sherbet Recipe By :Light & Spicy, Gibbons Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large pears -- fresh and ripe 1 pinch ground cinnamon sugar or sweetener -- to taste, optl 1/3 cup 2% low-fat milk -- (1/3 to 1/2c) Intro: You don't need an ice cream machine to make this dessert; it's made with fresh-frozen diced ripe pears in a food processor or an electric blender. It's the best-tasting pure essence of pear "ice cream" author's had. No sugar needed. This dessert tastes best when it's made with freshly frozen, fully ripe pears. 1. Dice pears into 1/2-inch cubes and spread in a single layer on a foil tray or a baking sheet. Quick-freeze, uncovered, in the coldest part of the freezer. 2. Put the frozen pear cubes in an electric blender or a food processor with cinnamon and optional sweetener. Adding milk a little at a time, process quickly, just until mixture resembles soft-serve frozen custard. Makes 4 Servings, 70 calories each. Barbara Gibbons, Light & Spicy (1989) Harper and Row. Bookshelf at Kitchen PATh in Riverside. 1997. MC 55 cals, 0.7g fat (10.3% cff). One medium pear (1/4-lb), 1/2 cup sliced. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Streusel Coffeecake Recipe By :Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup light brown sugar -- packed 1 tablespoon. cinnamon 3/4 cup walnuts -- chopped -- or pecans -- (I replaced with 1/4 cup rolled oats) 1 1/2 cups all-purpose flour 1/2 cup whole wheat flour 1 1/2 tsp. baking powder 1/2 tsp. baking soda 1/8 tsp. salt 5 egg whites 1 1/2 cups sugar 1/2 cup unsweetened applesauce 1 cup nonfat sour cream 2 tsp. vanilla extract nonstick cooking spray 1 tablespoon light butter -- melted -- (I used Land O' Lakes - 3.5g. fat per tbs.) 2 tablespoon. quick-cooking oats Preheat oven to 350. Mix together brown sugar and cinnamon in a bowl, add nuts (oats) stir, set aside. Combine all-purpose and whole wheat flours, baking powder, baking soda and salt in a small bowl, set aside. Beat egg whites until foamy. Gradually beat in sugar until soft peaks form. Beat in applesauce, sour cream and vanilla. Add half flour mixture and beat until blended, add remaining and beat until blended. Spoon half batter into 8-inch round springform pan lightly coated with cooking spray. Sprinkle evenly about a cup of streusel mixture (brown sugar, etc.) onto the batter. Drop remaining batter by tablespoons in pan over streusel and carefully spread batter evenly. Add melted butter to remaining streusel mixture and stir with a fork until blended. Sprinkle over batter, sprinkle oats on top. Bake until toothpick inserted in center of cake comes out clean, about 50-55 minutes. Cool pan on wire rack. Note: I know the version with nuts is not suitable for this list, but I wanted to give the info that I do have, just in case anyone is interested: Nutritional info for the version with the nuts: Calories (per 1/8 of cake): 350 Fat: 7g. Protein: 7g. Carbs: 67g. Cholest: 3mg. Sodium: 152mg. >From: mleberte@sas.upenn.edu (Michelle Leberte) - - - - - - - - - - - - - - - - - - - NOTES : I made this cake both with the nuts and without the nuts - both were a tremendous hit. Eaten VERY quickly! Because I made these substitutions, I do not have the nutritional information for the cake w/out nuts, but it is pretty low in fat, the only fat coming from the light butter, and negligible amounts of fat from the other ingredients. I also know this is not the healthiest cake in the world - lotsa sugar - but it's good! * Exported from MasterCook * Cornbread #7 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 1 cup cornmeal 1/4 cup sugar -- * 1 tablespoon baking powder 1 tsp salt -- (less if desired-I used a little more than half) 1 cup skim milk 4 egg whites -- (I used 2 whites and 1 whole egg) 1/4 cup applesauce * I like it sweeter, so I will add 1 or 2 more tbs next time Preheat oven to 400-spray an 8x8 pan with Pam. Combine dry ingredients and mix well. Combine wet and whisk until combined. Add wet to dry and stir until just moistened. Pour batter in pan and bake 20-25 min until top is starting to lightly brown and a tester comes out dry. **NOTE-this cornbread has the best texture of any I have made lowfat, and if you cut it into 9 squares it is only about 1 gram per square. >From: Nicki Eger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous Salad With Smoked Sausage Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box couscous -- (makes 5 cups of product) 1/4 pkg Healthy Choice smoked sausage -- (4 oz) diced -- or kielbasa 3 scallions -- chopped 8 oz crushed pineapple -- drained and juice reserved 1 package frozen chopped spinach -- (5 oz) thawed or cut up 2 tablespoon seasoned rice vinegar 1 tsp thyme Prepare couscous, using the reserved pineapple juice as part of the water called for on the package. Boil water, stir in couscous and scallions, and let sit covered for 5 minutes. Stir in rest of ingredients, and either serve now, or put in fridge for 1-2 hours and serve cold. The hubby, who does not prefer couscous, liked this pretty well. I thought it was very tasty, easy, and great for a hot day's light dinner. We served it with some leftover focaccia. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Vegetable Soup Recipe By :One Dish Meals, Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup Nonfat Chicken Broth -- *Note 2 cup Chopped Spinach -- Well Washed, Trimmed 1 1/2 cup Sliced Leeks -- Well Washed, Trimmed 2 Med Celery Stalks -- Sliced 1 cup Broccoli Florets 4 Sm Potatoes -- Cook, Peel, Dice 1/4 Tsp Freshly Ground Black Pepper 1/4 Tsp Grated Nutmeg 1/4 cup Nonfat Sour Cream Paprika -- For Garnish Minced Fresh Parsley -- For Garnish *NOTE: Original recipe used 4 C low sodium chicken broth In large nonstick saucepan over high heat, combine the broth, spinach, leeks, celery and broccoli; bring to a boil. Reduce heat to low and simmer, covered, 10 - 15 minutes, until vegetables are tender. Working in batches if nec., transfer soup to food processor or blender; add potatoes and puree until smooth. Return soup to saucepan and stir in pepper and nutmeg. Cook, stirring occasionally, 5 - 10 minutes, until heated through (do not boil). Divide evenly among 4 bowls; swirl 1 T sour cream into each bowl, garnish with paprika and parsley and serve. COOK'S TIP: This basic "cream" soup recipe can be easily varied by season; just substitute 5 C of your favorite veggies for the spinach, leeks, celery and broccoli, and cook as directed. The soup may also be frozen before adding the sour cream and garnish. Add those just before serving. Serving (1/4 of soup) provides according to original recipe: 1 B, 1 Fr/V, 40 C Per serving according to original recipe: 191 Cal, 3g Fat, 38g Carb, 5g Fib, 10g Pro, 197mg Sod >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Nutrition using adaption: Cal 120.7 Fat 0.4g Carb 22.9g Fib 3.9g Pro 7.6g Sod 350mg CFF 3.1% * Exported from MasterCook * Cucumber, Bell Pepper And Mung Bean Sprout Salad Recipe By :Tina D. Bell Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 peeled cucumber -- 1/4 inch dice 1 green bell pepper -- 1/4 inch dice 1 cup fresh raw mung bean sprouts 1 package Hidden Valley nonfat Blue Cheese Dressing nonfat yogurt Enough dressing to lightly coat, toss all ingredients together. For dressing, I made up the Hidden Valley fatfree blue cheese dressing, using drained non-fat yogurt in place of buttermilk - I never have buttermilk around, and besides, I like it thicker. serves 2-3 delicious! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deep Dish Pizza #2 Recipe By :Cooking Light, Jan/Feb 1994, page 106 Serving Size : 8 Preparation Time :0:08 Categories : Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 1/2 cup no-salt-added tomato paste 1 teaspoon dried whole basil 1/2 teaspoon dried whole oregano 1/2 teaspoon fennel seeds -- crushed 1/8 teaspoon ground red pepper 1/8 teaspoon black pepper Vegetable cooking spray 6 ounces ground chuck 1 cup chopped onion 1 cup chopped green bell pepper 6 large garlic cloves -- crushed 1 tablespoon cornmeal 22 ounces refrigerated French bread dough -- (2 packages) 3 ounces shredded part-skim mozzarella cheese -- (3/4 cup) 1/4 cup grated Romano cheese Crushed red pepper -- (optional) Combine first 7 ingredients in a small saucepan, stirring well; place over low heat until thoroughly heated. Set aside. Coat a large skillet with cooking spray, and place over medium-high heat until hot. Add meat and next 3 ingredients; cook until meat is browned, stirring to crumble. Drain and set aside. Coat 2 (9-inch) round cakepans with cooking spray, and sprinkle each with 1-1/2 teaspoons cornmeal. Unroll 1 package bread dough; fold each corner in toward center to form a diamond shape. Pat dough, folded corners up, into a prepared pan. Repeat with remaining bread dough. Spread 1/2 cup tomato mixture over each prepared crust; top each with 1 cup meat mixture. Sprinkle each with 1/4 cup plus 2 tablespoons mozzarella cheese and 2 tablespoons Romano cheese. Bake at 475 deg for 12 minutes. Let stand 5 minutes. Yield: 8 servings (serving size: 1 wedge). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - NOTES : Cut each pizza into 4 wedges. Serve with crushed red pepper, if desired. * Exported from MasterCook * Dill Fish Recipe By :Eater's Choice/tpogue@idsonline.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds sole fillet -- turbot, flounder 1/4 cup lime juice -- fresh 1 teaspoon dillweed 1 clove garlic -- minced salt and pepper Preheat oven to 350F. Squeeze lime juice over fillets and marinate for at least 30 minutes in refrigerator. Grease a shallow baking pan with margarine. Place fillets in baking pan and sprinkle with dill, garlic, salt, and pepper. Bake for 5-10 minutes or until fish flakes easily. >From: Terry Pogue - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Earl Grey Tea Rice Recipe By :CHEF DU JOUR,ELLEN GREAVES,SHOW #DJ9383 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Japanese rice 3 teaspoons Earl Grey tea -- ground in a blender or spice grinder -- until it is a powder 1 teaspoon salt Fresh ground pepper Rinse the rice under running water until the water runs clear. Then put it in a small pot with one cup of water and let it soak for thirty minutes. Stir the rice well and turn on the flame to high. let the rice come to a boil and then stir well again turn flame down to the lowest flame possible cover the pot with a tight fitting lid and let cook for 11 minutes. Then move the rice off the heat and let sit, still covered, for five more minutes. Let the rice cool for 10 minutes then stir in the Earl Grey tea, and the salt and pepper. Taste and adjust the seasoning. Yield 3 cups >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Drop Danish Recipe By :Bisquick Reduced Fat Baking Mix Recipes Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Danish: 2 cups reduced fat Bisquick 1/4 cup reduced-calorie margarine -- softened 2 tbsps granulated sugar 3/4 cup skim milk 1/4 cup strawberry jam Glaze: 2/3 cup powdered sugar 1 tablespoon warm water 1/2 teaspoon vanilla extract Preheat oven to 450. To prepare danish, combine baking mix, margarine, granulated sugar, and milk in a mixing bowl. Mix until crumbly. Drop dough by rounded tablespoonfuls two inches apart onto prepared baking sheet. Make a well in center of each with back of spoon. Fill with one teaspoon jam. Bake for ten minutes, or until golden brown. Meanwhile, to prepare glaze, combine powdered sugar, water, and vanilla extract. Mix until smooth. While danish are still warm, drizzle glaze over top. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : If the dough gets sticky add additional baking mix as needed. These turned out very well and taste great too! * Exported from MasterCook * Egg Beaters Benedict Recipe By :Butter Busters Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup egg beaters(r) 99% egg substitute 2 English muffins 4 slices skinless turkey breast parsley flakes -- Hollandaise sauce: 1 packet dry Butter Buds Mix -- not diluted 1/4 cup nonfat dry milk 2 tablespoons hot water 1 egg white 1/4 teaspoon salt -- optional 1/2 teaspoon dry mustard 1 tablespoon white vinegar 4 tablespoons liquid Butter Buds 4 tablespoons hot water 2 tsp lemon juice Prepare Hollandaise Sauce: Combine Butter Buds packets, dry milk, and 2 tbsp hot water. In a second bowl beat egg white until foamy. Blend together salt, mustard and vinegar. While beating slowly add liquid Butter Buds and the contents of the first bowl. Stir in 4 tbsp hot water and lemon juice. Poach Egg Beaters: Into a poacher, pour water to just below bottom of egg cups; heat water to boiling. Spray metal egg cups with cooking spray. Pour 1/4 carton of Egg Beaters into each cup. Set egg cups in frame over boiling water. Cover; steam 3-5 minutes or until desired doneness. Cover each English muffin half with a turkey slice; top with poached Egg Beater. Spoon 2-3 tbsp Hollandaise sauce over each Egg Beater. Garnish with parsley flakes. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : per serving: cals - 310 - 8%ff fat - 3g carbs - 38g