* Exported from MasterCook * Ostrich Ideas Recipe By :Rund, Sharen Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Ostrich is high in protein and low in fat & so much better for you than beef - it can be cooked like a steak - don't overcook it. Contact ostrich@achiever.com via email. They raise and sell the birds, and have a home page on the web Ostrich Online. 1) Thinly sliced ostrich, a slice of prosciutto three stems of asparagus and wrapped up and pinned with toothpicks to hold together. Lightly sauteed in butter and white wine. Then finished in the oven. Remove ostrich from pan and deglazed pan with more wine maybe add a little roux to thicken, pour over ostrich. 2) Thinly sliced and sauteed in butter, deglaze pan with white wine to make a sauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Paella Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Salad: 1 1/3 cup. water 2/3 cup long-grain white rice 1/8 teaspoon saffron -- ground, or turmeric 8 ounces small shrimp -- cooked -- peeled and deveined 1 1/2 cup. chicken breast -- cooked and chopped 1 tomato -- chopped 1/2 cup. frozen peas -- thawed 1/3 cup. celery 1/4 cup. onions -- finely chopped 1 jar pimientos -- (2 oz.) (1 jar) -- drained and chopped (optional) -- Dressing: 1/4 cup. tarragon vinegar 1 tablespoon. olive oil 1 tablespoon nonfat chicken broth 1/4 tsp. curry powder 1/8 tsp. dry mustard 1/8 tsp. ground white pepper To make salad: Place the water in a medium saucepan. Add rice and saffron or turmeric and bring to a boil. Reduce heat once boiling, then cover and simmer for 20 min. or until rice is tender. In a large bowl, combine rice, chicken, shrimp, tomatoes, peas, celery (if you like that stuff), onions and pimentos (optional); toss and mix well. To make dressing: In a small bowl, whisk together the vinegar, oil, broth, curry powder, mustard and pepper. Pour over rice mixture and toss. Cover and refrigerate for at least 4 hours to overnight. Serves 4. Calories: 291 Fat: 5.9g CFF: 18% Cholesterol 123 >From: Sandra Kidd - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Fruit Salad Recipe By :Homemade Deli Salads Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Unpeeled Red Delicious Apple -- Diced 2 tablespoon Lemon Juice 1 cup Nonfat Mayonnaise -- *Note 2 tablespoon Skim Milk -- **Note 1 tablespoon Sugar 1/2 Tsp Salt 1 3/4 cup Small Shell Pasta -- 4 Oz, Cook, Drain, -- Cool 1 cup Sliced Celery 11 Oz Mandarin Oranges In Juice -- Well Drained *NOTE: Original recipe used regular mayonnaise **NOTE: Original recipe used regular milk In a med bowl, toss apple with lemon juice. Stir in mayonnaise, milk, sugar, and salt until blended. Gently stir in pasta, celery, and mandarin oranges until well coated. Cover and chill 2 hrs. If desired, garnish with celery leaves. Makes 6 - 8 servings >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 143.7 Fat 0.5g Carb 31.9g Fib 1.5g Pro 3.5g Sod 532mg CFF 2.8% * Exported from MasterCook * Pasta With A Carrot Basil Sauce And Pine Nuts Or Navy Beans Recipe By :Hanneman (1997) Riverside Serving Size : 2 Preparation Time :0:20 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces angel hair pasta -- cooked and drained 3 large carrots -- juice only (1/3 to 1/2 cup juice) -- reserve the pulp 12 fresh basil leaves -- approximate 2 cloves garlic -- peeled garlic salt -- to taste pepper -- to taste 2 tablespoons pine nuts 1/4 teaspoon grated lemon rind 1/2 teaspoon extra virgin olive oil 1 tablespoon lemon juice -- or more to taste Options: pine nuts (2 tablespoons) -- dry pan roasted, OR 1/2 cup cooked white beans (1/2 cup) -- drained and rinsed 2 tablespoons fat-free parmesan cheese -- grated 2 tablespoons garlic croutons -- optional Extract the juice from 3 large trimmed and cleaned carrots. In a food processor, chop the basil, and garlic; adding a little of the carrot juice to aid the processing. Stop the processor and add salt and pepper to taste. Add the pine nuts, lemon rind and process, adding more juice as needed. Add the oil to thicken. Heat the Sauce : place a skillet or saute pan over medium heat and toast the nuts; add the solution from the processor and heat gently. Mix 1 tablespoon of the reserved pulp with the remaining juice. Heat to reduce to a 'thin' consistency (note that the pulp will thicken the sauce somewhat). Do not allow to boil. Add lemon juice to taste. Add the cooked pasta to the pan and toss to coat well. Serve with Romano shavings or fat-free grated Parmesan cheese. McServing: 377.5 cals, 23.3%ff (10g fat) Lean Bean Variation : use beans in place of nuts. McServing: 400 cals, 14%ff (6.3g fat) >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - NOTES : This recipe was light and refreshing. Somewhat sweet. A pleasant surprise. The sauce is not a thick pesto. We didn't try the Bean variation yet but can imagine it. TIP: Freeze some pulp in 1 to 2 tablespoon portions. Add to broths, gravies, soups, stews. Pure dry pulp will thicken the way a mashed potato will. - patH * Exported from MasterCook * Pasta With Fresh Tomatoes Recipe By :Cooking Light, May 1995, page 118 Serving Size : 8 Preparation Time :0:15 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups diced seeded tomato 3 tablespoons chopped fresh oregano 3 tablespoons minced green onions 3 tablespoons fresh lemon juice 1 tablespoon olive oil 1 teaspoon coriander seeds -- crushed 1/4 teaspoon salt 1/8 teaspoon crushed red pepper 2 garlic cloves -- minced 6 cups hot cooked vermicelli (3/4 pound uncooked pasta) Combine first 9 ingredients in a large bowl, and toss well. Add the pasta; toss well. Yield: 8 servings (serving size: 1 cup). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve at room temperature. NOTES : Canned tomatoes would make this dish too watery, so I always use fresh ingredients. I usually let the salsa sit for a few minutes before I mix it with the pasta. -- Dolores LaGaipa, Huntington, Connecticut. * Exported from MasterCook * Patriotic Pie Recipe By :Duncan Hines, Treasury Of Baking Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 17 1/2 ozs fat-free blueberry muffin mix 1/4 cup reduced fat margarine -- softened Filling: 4 cup fat-free vanilla ice cream -- slightly softened 1 cup crumb mixture -- reserved from crust Topping: 1 can blueberries from mix -- rinsed 2 cup strawberries -- sliced 2 tbsps granulated sugar Preheat oven to 400. Prepare a 9" pie pan with cooking spray and flour; set aside. To prepare crust, place muffin mix in mixing bowl. Cut margarine with pastry blender. Spread evenly in unprepared 9" square pan. Do not press. Bake for 10 minutes. Stir. Press remaining crumbs against bottom and sides of prepared pan to form crust. Cool. To prepare filling spread ice cream over crust. Sprinkle with reserved crumbs. Freeze several hours or until firm. To prepare topping, combine strawberries and sugar. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : To serve, let pie stand 5 minutes at room temperature. Top with blueberries and strawberries. Cut into 8 wedges. * Exported from MasterCook * Peach Ice Milk, Healthy Fresh Recipe By :Gibbons; Light & Spicy Serving Size : 14 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 medium peaches -- see further 1 envelope unflavored gelatin 2 cups 1% low-fat milk 1 cup plain low-fat yogurt 1/2 cup sugar -- substitute 1 tablespoon vanilla extract 1/4 teaspoon ground cinnamon PEACHES: 1 cup chopped and 2-1/2 cups pureed. So, 6 to 7 fresh peaches or nectarine, peeled and pitted. Sprinkle gelatin over milk in medium saucepan. Heat stirring, until gelatin dissolves; remove from heat. Add chopped peaches, puree, yogurt, sugar, vanilla extract, and cinnamon to gelatin mixture; mix well. Freeze in ice cream maker according the manufacturer's directions. Makes 7 cups, 80 calories per half cup serving. Approximately 60 cals per serving with sugar substitute. -vs- Mc: 91 cals, 0.7g fat (6.2% cff). Barbara Gibbons, Light & Spicy (1989) Harper and Row. Bookshelf at Kitchen PATh in Riverside. 1997. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Raspberry Ice Milk Recipe By :Gibbons; Light & Spicy Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups peach slices -- see further 8 ounces fresh raspberries -- (about 2 cups) 2 tablespoons fresh lemon juice 1 envelope unflavored gelatin 2 cups 1% low-fat milk 1/2 cup sugar -- or substitute 1 teaspoon almond extract 1/4 teaspoon ground cinnamon PEACHES (3 medium) or nectarines: fresh, pitted and quartered. 1. Puree peaches, raspberries, and lemon juice in an electric blender until smooth. Set puree aside. 2. Combine gelatin, milk, sugar, almond extract, and cinnamon in medium saucepan. Stir over low heat until gelatin dissolves. (If using low-calorie sweetener, stir in after cooking. 3. Pour fruit puree and milk mixture into ice cream maker. Freeze according to manufacturer's directions. Makes 8 cups, 55 calories per 1/2-cup serving with sugar; 40 calories each with low-calorie sweetener. -vs- MC 76.9 cals, 0.4 g fat, 4.7% cff. Barbara Gibbons, Light & Spicy (1989) Harper and Row. Bookshelf at Kitchen PATh in Riverside. 1997. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Slush With Blueberries Recipe By :Dallas Morning News 6/11/97 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound peaches -- (about 4 large), ripe and sliced -- pitted and peeled -- (see note) 1/2 cup sugar 1/3 cup cold water 2 teaspoons lemon juice 1 1/2 teaspoons vanilla extract 1/2 cup sour cream 2 cups blueberries 4 sprigs mint Arrange the peaches in a single layer on a jellyroll pan and freeze for about 30 to 45 minutes. When frozen, put in a food processor with the sugar, water, lemon juice and vanilla and process until slushy. Add the sour cream with the machine running and process until smooth. Distribute 2/3 of the blueberries among 4 wine glasses. Spoon the peach slush over the berries. Scatter the remaining berries on top and add a sprig of mint to each glass. Serve at once. Makes 4 servings. Note: Frozen peaches can also be used in this dessert. Process them frozen with all the ingredients except the blueberries. Per serving: Cal 243 (20% fat) Fat 6 g (3 g sat) Fiber 3 g Chol 10 mg Sodium 17 mg Carbs 49 g Calcium 39 mg Source: "Fresh Fruit Desserts" 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 * Pick-a-dilly Melon, Hearts Of Palm With Chutney Vinaigrette Recipe By :A Taste Of The Bahamas; Kathryn Arnold Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fruit Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces hearts of palm -- canned, rinsed drained and sprinkled with 2 tablespoons lime juice 1/2 honeydew melon -- and/or cantaloupe 2 cups Shredded lettuce -- or spinach -- baby -- 6 Tbsps Chutney Vinaigrette -- see recipe Slice the hearts of palm into 1/2 circles. Peel and slice honeydew melon and/or cantaloupe into thin pieces. Toss with shredded lettuce and or young spinach leaves. Toss with dressing. Allow to stand at room temperature for about 15 to 30 minutes. Serve with a sweet bread -- corn, squaw, pumpernickel. (Tip: don't serve sour dough Italian). Pick-A-Dilly is a restaurant in Nassau that is popular with locals as well as tourists. They serve traditional Bahamian food with a sophisticated international flare. A Pick-A-Dilly specialty, this salad combines slices of sweet melon with delicate hearts of palm -- the bud of the palmetto tree. They arrange the salad pieces for presentation in the shape of a palm tree. To see these instructions see www.newhope.com/public/delicious. Tested and posted by patH 6/9/97. MC Estimate without bread: 106.5 cals, 0.8g fat, 6.0% cff. >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Well, we finally tried this idea that's archived at the new hope (vegetarian) site. But, the scale seemed extraordinary. We weren't that hungry. To serve six, I guess you could use 2 whole melons, as they suggest, and nibble during a leisurely lunch. We cut that back to 1/2 a big honeydew. The Chutney Vinaigrette was good and will make a tangy dipping sauce for chicken pasta salads. It's a mustard mango chutney. Add a little red chile pepper flakes. The http I mentioned is www.newhope.com/public/delicious * Exported from MasterCook * Pina Colada Party Cake Recipe By :The Pillsbury Company Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 18 1/4 ounces white cake mix, low calorie 1/2 cup coconut -- toasted 3/4 cup water 1 tablespoon olive oil 1/2 cup pineapple juice -- canned 1 teaspoon rum extract 4 whole egg whites -- slightly beaten 1/2 cup pineapple juice -- canned 1/2 cup granulated sugar Frosting: 16 ounces vanilla frosting -- reduced fat 1/2 tsp rum extract 1/4 cup coconut -- toasted Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray and flour; set aside. To prepare batter, combine cake mix, 1/2 cup coconut, water, oil, 1/2 cup pineapple juice, 1 teaspoon rum extract, and egg whites. Mix well. Pour into prepared pan. Bake for 30 minutes or until lightly browned on top. Meanwhile, combine remaining pineapple juice and sugar in a saucepan. Bring to a boil. Using a fork, prick cooled cake at 1/2" intervals. Pour hot pineapple mixture over cake. Cool completely. To prepare frosting, combine frosting and remaining rum extract. Mix well. Frost cake with mixture and sprinkle with remaining coconut. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Yogurt Cooler Recipe By :Gibbons; Light & Spicy Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup crushed pineapple in juice -- chilled 1/2 cup plain low-fat yogurt 1 dash vanilla extract 1/2 cup ice cubes Blend all ingredients in a covered electric blender until smooth. Makes 1 serving, 140 calories. MC: 147.4 cals, 1.9 g fat (10.9% cff) Barbara Gibbons, Light & Spicy (1989) Harper and Row. Bookshelf at Kitchen PATh in Riverside. 1997. Use method with other canned fruits and/or berries. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Chicken And Fruit Salad Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Boneless Skinless Chicken Breast Halves 2 Skinless Chicken Thighs -- Boneless 2 1/2 cup Nonfat Veg Chicken Broth, Low Sod 1 Med Leek -- Washed, Sliced Thin 1/2 Cantaloupe -- Bite-Sized Pcs 2 Peaches -- Bite-Sized Pcs 2 Nectarines -- Bite-Sized Pcs 1/2 cup Green Grapes -- Sliced In Half 1/2 cup Red Grapes -- Sliced In Half Fresh Basil Leaves -- *Note *NOTE: I used about 10 - 12 small to med-sized fresh basil leaves. Wash and cut into very thin slices. I poached the chicken in the chicken broth and thinly sliced leek for about 15 min or till done. When the chicken was poached I removed it, discarded the liquid that was left in the electric skillet, and cut the chicken into bite-sized pieces. Put it in the refrigerator to cool. While it was cooling I cut into bite-sized pieces all the fruit and cut the basil into very thin strips. Toss well in a serving bowl. After the chicken has cooled add to the fruit in the serving bowl and toss to mix. This was very good on a warm summer evening. Entered into MasterCook and created for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 190.4 Fat 2.8g Carb 22.9g Fib 3g Pro 30.3g Sod 243mg CFF 10.5% * Exported from MasterCook * Potato And Cucumber Slices With A Pear And Yogurt Dressing Recipe By :Hanneman (1997) Riverside Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large cucumbers 4 new potatoes -- thin skinned 1 sprig mint -- or other fresh herbs cracked black pepper -- yogurt dressing: 4 ounces plain lowfat yogurt -- (not nonfat) 5 ounces pear halves in juice -- (4 to 5) 2 tablespoons carrot -- finely shredded Wash the potatoes with their skins. Thinly slice. Steam for until crisp tender (about 12 mins) ALSO, peel completely or stripe-peel decoratively the cucumber and cut into thin slices. Add to the steamer and cook about 3 minutes. Drain well. Layer the potatoes, top with cucumber, in a serving dish; generously pepper each layer. Sprinkle with mint leaves and dab with the dressing. The dressing spreads as the dish cools. Leave to marinate for up to 30 minutes. Refrigerate if you marinate for more than 30 minutes. Dressing: Finely dice the (canned) pear and blend with the yogurt. Add the carrot and stir. Add pear juice to taste and to thin. Variation: * Finely mince a clove of fresh garlic with a fresh herb (mint, tarragon, parsley, etc.) and combine with the pepper. Seasoning the potatoes with this blend and proceed. Serves 4 as small salad: 114 cals, 0.7g fat, 4.9% cff Serves 2 as side dish: 229 cals, 1.3 g fat, 5.0% cff >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potatoes With Lemon, Thyme And Wax Beans Recipe By :Hanneman 1997 Riverside Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds new potatoes -- cut into 1" cubes 3 sprigs fresh thyme -- with blossoms 1/2 teaspoon lemon zest -- fresh freshly ground black pepper -- to taste 1 cup wax beans, frozen 1 pinch salt -- as needed Scrub the thin-skinned small (waxy) potatoes and cut into 4ths and 6ths etc. Steam in a cooker with the thyme sprigs, minced lemon zest, and pepper. Steams about 15 to 18 minutes. Add the wax beans and steam another 7 to 10 minutes. Salt and serve hot. McServing: 96 cals (1.8% ff) 0.2 g fat. Posted by Pat Hanneman Related recipes: Cooking with Steam; lowfat; Stephanie Lyness (1996) Hearst Books (Morrow) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ratatouille #2, Ellen's Recipe By :Ellen Pickett Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- sliced and separated into rings 1 eggplant -- washed but not -- peeled, cut into cubes 2 zucchini -- not peeled, sliced 2 green peppers -- seeded and cut into -- 2-cm pieces 28 oz canned tomatoes -- (796 ml) diced -- not drained 2 tsp minced garlic -- (2 to 3) 1 tablespoon olive oil 1/4 tsp dried oregano -- crushed between fingers -- (1/4 to 1/2) 1/4 tsp dried basil -- (1/4 to 1/2) -- crushed between fingers salt -- to taste freshly ground black pepper -- to taste Heat the olive oil in a large saute pan on medium high. Add onions and garlic, and cook, stirring frequently, until they are tender. Add remaining vegetables plus seasonings, and stir to combine. Turn heat up to get the liquid boiling. Turn heat back down and simmer uncovered until vegetables are all tender and most of the liquid is gone. Serve or refrigerate. I generally measured 2-cup portions of leftovers into plastic freezer bags such as Ziploc (R), labeled, flattened, and stacked them, and then froze the packets. When the prices of eggplants and peppers skyrocketed in winter, I found extra enjoyment in eating homemade ratatouille. Yields 7-8 cups. I usually consider 1 cup = 1 serving. Notes: The proportions of vegetables can be varied somewhat without harming the recipe. Different herbs can be used, according to preference. I've never tried to make this from fresh tomatoes, preferring not to have to figure out whether or not to peel the tomatoes before cooking. Now that I know I'm allergic to eggplants, tomatoes, and peppers, I have stopped making this recipe, but I hope that other people will be able to enjoy this. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ratatouille Pie Recipe By :Litton Freezer cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable oil spray -- or margarine 2 tablespoons seasoned bread crumbs -- dry, finely ground 1/2 pound (2 small) zucchini -- cut into 1/4" slices diagonally 2 tablespoons fat-free parmesan cheese -- grated 1 small onion -- cut in half, then cut into 1/4" strips 1 medium green bell pepper -- chopped 1 clove garlic -- minced 1 teaspoon olive oil -- or more 1 cup tomato sauce -- Italian style 1/2 teaspoon dried oregano 1/8 teaspoon pepper 1 container frozen Breaded Eggplant Slices -- see recipe 2 ounces pitted black olives -- sliced, optional Generously spray or 'butter' a 9-in. pie plate. Coat sides and bottom with bread crumbs, leaving any extra crumbs on bottom of plate. Set aside. Place zucchini in 1-qt. casserole; cover. Microwave at High 2 to 4 minutes, or until tender-crisp, stirring 1 or 2 times. Drain. Layer zucchini in pie plate along sides and bottom. (Layers will overlap). Sprinkle with Parmesan cheese. Set aside. In medium bowl combine onion, green pepper, garlic and olive oil; cover. Microwave at High 3 to 5 minutes, or until vegetables are tender. Drain. Stir in tomato sauce, oregano and pepper. Spoon over zucchini. Top with frozen eggplant slices. Micro- wave at High 7 to 12 minutes, or until hot, rotating plate 1 or 2 times. Let stand 2 minutes. Garnish with sliced black olives, if desired. TOMATO SAUCE: use 1 can (8 oz.) tomato sauce plus 1/4 teaspoon sugar, 1/8 teaspoon dried basil leaves and 1/8 teaspoon onion powder Adapted from Litton Vol 11: Microwave cooking from freezer (1982). McServing 187 cals (29% fat) 6.3 g fat >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice With Roasted Red Peppers, Black Olives And Feta Recipe By :Gourmet Pantry: Rice by Mary Goodbody (1995) Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Mediterranean Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large red bell pepper -- roasted 1 1/2 cups long-grain white rice 1 tablespoon olive oil -- or less 3 green onions -- chopped with green 1 garlic clove -- minced 1/4 cup chopped fresh parsley 2 tablespoons fresh lemon juice 3 tablespoons chopped tomato -- sun-dried, softened 3 tablespoons black olives -- Calamata chopped and pitted 1/4 teaspoon freshly ground black pepper -- to taste fresh parsley -- for garish CHAR BROIL THE PEPPER: Position rack so that pan will be 6 inches from heat. Preheat broiler to high. Place pepper on a pan and broil, turning frequently (every 2 to 3 minutes), about 10 to 15 minutes or until charred on all sides. STEAM: transfer to a paper or plastic bag or wrap in plastic wrap. Let stand until cool to touch. Halve the pepper, core, seed, peel, and chop (into raisin-sized pieces). Meanwhile steam the rice in appropriate amount of liquid for the cooker: yield about 3 cups. In a small skillet, heat oil and saute the green onion until soft (3 to 4 mins). Add garlic and soften (1 min) and add parsley, lemon juice, sun-drieds, olives, black-pepper and cook, stirring for 1 to 2 minutes, until the ingredients are heated through. Toss the hot rice with the bell pepper. Serve hot with crumbled feta. Refrigerate any leftovers and serve, cold, on lettuce leaves, as salad. MCServing (about 2/3 cup each) 178 cals (14.3% ff) 2.9 g fat. Good with grilled poultry and fish. Not too 'shabby' cold! -(1996) Published by HarperCollins. Part of a series. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - NOTES : I find it odd that this was the only rice with olives recipe I could find. Seems there were other ideas. This isn't what you asked for ... but I remember it was good. Plus it was a eat-half-now, chill and have rest for lunch kind of meal. It looks good, too. [PatH] This sounds wonderful! I bet it would be good with orzo instead of rice, too. A trick another olive lover taught me was to use some of the juice in cooking. That way you can reduce the number of olives you use & still get the flavor. That might give enough liquid to reduce the oil used, too. [smithg ] * Exported from MasterCook * Roasted Spring Vegetables Recipe By :Milk Street Cafe in Boston Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cut into chunks: 1 medium zucchini 1 medium summer squash 1 1/2 carrots -- (or use peeled baby carrots) --- 5 mushrooms -- sliced 1 Spanish onion -- thinly sliced 3 plum tomatoes -- Spices: 1/2 tablespoon. black pepper 1/2 tablespoon. kosher salt 1 tablespoon. basil 1 tablespoon. oregano 1 tablespoon. thyme 3 cloves garlic -- chopped (Note: I usually eliminate the tomatoes[because of my family's preference] and add eggplant and sometimes green beans and/or broccoli -- feel free to experiment! Preheat oven to 500. Spray large cookie sheet (with a rim) with olive oil spray (the original recipe call for 1/4 cup of olive oil, tossed with the vegetables). Add vegetables, spray them with the olive oil spray, and toss with the spices. Roast 20 minutes (or until done -- depending on the quantity of vegetables you pile onto the cookie sheet), stirring after every 10 minutes. Cool and serve. To store any leftovers in the refrigerator, place in a container and cover with paper towels before putting the lid on to absorb any condensation that may form. - - - - - - - - - - - - - - - - - - - NOTES : And instead of reheating these leftovers, put them on a bed of romaine lettuce & sprinkle a tsp of grated parmesan & some grated ginger. A little fat free Italian & you've got a very elegant little salad. [smithg"} * Exported from MasterCook * Rocky Road Pizza Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 1/2 ozs reduced fat brownie mix 7 ozs marshmallow cream 1/4 cup semisweet chocolate chips 1/4 cup walnuts -- chopped Preheat oven to 350. Prepare a 14" pizza pan with cooking spray. Prepare brownie mix according to package directions and spread batter evenly over bottom of prepared rimmed pizza pan. Bake for 25 minutes. With a wet table knife, spread marshmallow cream evenly over brownie layer. Sprinkle with chocolate chips and walnuts. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut and serve. NOTES : Per serving: 278 Calories; 6g Fat (17% calories from fat); 4g Protein; 57g Carbohydrate; 0mg Cholesterol; 174mg Sodium * Exported from MasterCook * Rosemary Potato Wedges With Salsa Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *Red Salsa 1 red bell pepper -- seed and chop 2 jalapeno peppers -- core and chop 2 large tomatoes -- seed and chop 1/2 cup minced red onion 1/4 cup chopped cilantro 3 tablespoons fresh lime juice 2 cloves garlic -- minced 1/4 teaspoon salt *Potatoes 20 ounces potatoes -- one per serving Non-stick cooking spray 1 tablespoon dried rosemary -- crumbled 1/2 teaspoon chili powder Red Salsa: Toss all ingredients in bowl. Taste and adjust seasonings. Cover salsa and refrigerate until ready to serve. Potatoes: Scrub. Partially cook potatoes in lightly salted water on medium heat until almost fork tender. Drain. When potatoes are cool enough to handle, cut into quarters lengthwise. Spray potatoes with olive-oil-flavored non-stick cooking spray. Mix rosemary and chili powder together. Rub potato wedges with seasonings. Spray grill rack and place it on grid over ashen-hot coals. Grill potato wedges -- turning as necessary, until potatoes are crusty and cooked through. Serve potatoes on individual plates, and pass salsa. 178 cals 3% CFF 0.6g fat Skinny grilling / by Barbara Grunes -- Surrey Books (1995) Barbecue -- Lowfat -- Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa Chowder Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Chopped onion 1/2 cup red bell pepper -- chopped 2 teaspoons Margarine 1 cup frozen corn 1 cup nonfat chicken broth 1/2 cup Mild chunky salsa In a 1-quart microwavable casserole combine onion, pepper and margarine; cover and microwave on HIGH until onion is translucent, about 2 minutes. Add remaining ingredients and stir to combine; microwave on Medium (50%) for 4 minutes; stirring every 2 minutes, until mixture is thoroughly heated. Per serving: 1 Fat, 1 1/2 Vegetables, 1 Bread, 20 Optional Calories 157 Calories, 5g Fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Sole With Chard Stalk Salad Recipe By :MOLTO MARIO, SHOW #MB1D19 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches chard olive oil cooking spray -- or 2 tbsp olive oil 4 sole fillets -- bones and skin removed 1/4 cup seasoned flour Zest of 2 oranges 1 orange -- juiced 1 Pinch cinnamon 1/2 red onion -- sliced paper thin Clean two bunches red chard (leaves removed for other use). Trim stalks on cut end to 6 inches long. Bring one quart water to boil and set up ice bath. Cook stalks for 3 to 4 minutes in boiling water until tender and shock in ice water. Remove and drain. Cut into 1/4-inch julienne and place in bowl. In a 8-inch non-stick pan, heat virgin olive oil until smoking. Dredge sole fillets in seasoned flour and place in pan. Cook on one side until golden brown, about two minutes. Turn and cook 30 more seconds on other side. Remove to warm plate. Add chard stalks to pan and season with salt and pepper. Add * orange zest, cinnamon, * and red onion and toss to coat, about 30 seconds. Splash with one tablespoon orange juice and toss again. Season with salt and pepper and divide among four plates. Place one fillet of sole on each plate and serve. Yield: 4 servings *NOTES: ORIGINAL HAD MORE OLIVE OIL AND HAM, deleted to reduce fat. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scallop Or Shrimp Curry Recipe By :Eater's Choice/tpogue@idsonline.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup onion -- chopped 1 whole apple -- peeled and chopped 2 cloves garlic -- minced 1 tablespoon curry powder 2 tablespoons margarine 1/4 cup flour 1/2 teaspoon salt 1/4 teaspoon cardamom 1/4 teaspoon pepper -- freshly ground 10 3/4 ounces nonfat chicken broth 1 tablespoon lime juice -- fresh 1 1/4 pounds scallops 1 cup mushroom -- sliced In a large skillet, saute onion, apple, garlic, and curry powder in margarine until tender. Remove skillet from heat and blend in flour, salt, cardamom, and pepper. Stir in chicken broth and lime juice until curry sauce is well blended. Bring curry sauce to a boil, reduce heat, and simmer, uncovered for about 5 minutes. Stir occasionally. Meanwhile, place scallops or shrimp in a pot of boiling water and cook until just tender 5-10 minutes. Drain and set aside. When curry sauce is finished cooking, add shellfish and mushrooms and serve over rice. >From: Terry Pogue - - - - - - - - - - - - - - - - - - - NOTES : The lime and apple create a lovely sweet and sour taste * Exported from MasterCook * Scallops Poached In Chamomile Tea Recipe By :CHEF DU JOUR,ELLEN GREAVES,SHOW #DJ9383 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- CONDIMENT FOR SUSHI RICE: 9 tablespoons rice vinegar 5 tablespoons sugar 1 tablespoon salt 3 tablespoons water --- 1 seedless cucumber --- 1 quart water 1 ounce loose chamomile tea 1 pound scallops -- fresh Salt and fresh ground pepper In a nonreactive pot over a medium heat stir the rice vinegar, sugar and salt and water until the sugar and salt are dissolved and the liquid is clear. Cool the liquid. Slice the cucumber very finely and toss with the shari(pickling liquid) let sit for 5 minutes. Bring one quart of water to a boil. Add the chamomile tea and let steep for 5 minutes then strain the tea. Salt the tea and keep it simmering. Add the scallops to the salted chamomile tea and let poach until barely cooked. Remove the scallops from the tea and serve over the pickled cucumbers. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Secrets Of Fat Free Italian Cooking Recipe By :Secrets of Fat-Free Italian Cooking, Sandra Woodruff Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 cup Parmesan cheese -- or -- 1 cup nonfat Parmesan cheese -- or -- 1 cup fat-free parmesan cheese **--** -- 1 cup cream -- or -- 2/3 cup ricotta cheese, part skim milk -- or -- 2/3 cup fat-free ricotta cheese -- blended with -- 1/3 cup skim milk PARMESAN: Nonfat will save 100 calories and 25 grams of fat; use in lasagna and other pasta dishes; add to canned fat-free cream soups and sauces as a thickener and as a way to add richness. CREAM: Save 674 calories and 88 grams of fat. One reminder: If you use the ricotta mixture in a sauce that will be heated, be sure to cook it over low heat just until it's heated through; it can separate if boiled. Available on-line at < http://www.charleston.net/ > The Post and Courier, Charleston, SC: What's Cookin' Sunday, June 1, 1997. "How low can we go? As low(-fat) as you want ..." >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Spring Rolls Recipe By :FRENCH VIETNAMESE CUISINE, DINING AROUND SHOW #DA1269 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Springrolls Rice paper Rice stick noodles 1 boneless skinless chicken breasts 12 pieces tiger shrimp -- size 12/25 4 stems of mint leaves 4 stems of cilantro 2 romaine lettuce leaves 1 small cucumber soy sauce Boil the Rice stick noodles for 3 minutes and then place in a strainer to drain and cool off, but keep water boiling. Saute chicken breast in a pan and add soy sauce to taste. After the chicken is cooked, cut it into long thing strips and put aside. Boil the shrimp for 1 minute and peel skin off and then cut in halves. Cut the Romaine lettuce into thin long strips. Peel the skin off the cucumber and then peel about 16 long strips of the cucumber. Dip 2 pieces of rice paper into the boiling water and then lie flat next to each other on a cloth napkin. In a row, place 3 halves of shrimp (pink side face down) in the middle of each rice paper. Then take some rice noodles and place on top of the shrimp. Place 2-3 strips of chicken on top of noodles and then place some more rice noodles on top of the chicken. The peeled cucumber and Romaine lettuce strips top of the second layer of rice noodles. Pull mint and cilantro leaves off the stem and place face down on the rice paper in front of the shrimp and noodles. Fold the side of the rice paper in and then tightly roll the rice paper. The product should be 2 spring rolls, which can be cut into 6 small pieces and plated or kept as 2 longer pieces. Courtesy of Mary Anne Reyes of Mandalay Restaurant >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skewered Shrimp And Cherry Tomatoes Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *Chili Mopping Sauce 1/2 cup chili sauce 1/2 teaspoon Worcestershire sauce 1 tablespoon fresh orange juice *Shrimp 4 short skewers 3/4 pound jumbo shrimp -- peeled and deveined 1 orange -- sliced thin 8 cherry tomatoes Non-stick cooking spray Chili Mopping Sauce: Combine all ingredients in small glass Side until ready to use. Stir sauce before using. Shrimp: Thread shrimp onto skewers, alternating with orange and tomatoes, and ending with shrimp. Spray grill rack and place it on grid over ashen coals. Mop shrimp simply, and grill kabobs 2 minutes. Turn and mop kabobs. Grill 2 minutes longer or until shrimp are white in color and just firm to touch. Do not over grill or shrimp will become tough. Place one kabob on each plate and pass remaining mopping sauce. Cals 127, 7% CFF, 1 gm fat Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Pizza Casserole Recipe By :Land O Lakes Collector Series, Pasta! Serving Size : 6 Preparation Time :0:20 Categories : Casseroles Chicken Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ozs No Yolks(r) egg noodle substitute -- uncooked 3/4 lb ground chicken breast, skinless 1/2 cup bell peppers -- chopped 1/2 cup onions -- chopped 25 slices reduced fat turkey pepperoni -- chopped 14 ozs pizza sauce 1 cup pizza sauce -- homemade 8 ozs fat-free mozzarella cheese -- shredded Cook egg noodle substitute according to package directions. In a skillet, combine chicken, bell peppers, and onions. Cook until chicken is no longer pink and vegetables are tender. Stir in noodles, pepperoni, and pizza sauce. Cook until heated through. Sprinkle with cheese. Cover and let stand until cheese has melted. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti And Shrimp Florentine (Woodruff) Recipe By :Secrets of Fat-Free Italian Cooking, Sandra Woodruff Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Italian Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound shrimp -- raw, cleaned 1/4 teaspoon salt 1/4 teaspoon ground black pepper 8 ounces angel hair pasta -- 1 tbsp extra virgin olive oil -- optional 1 1/2 teaspoons fresh garlic -- crushed 1/2 cup dry white wine 1 tablespoon lemon juice 3/4 teaspoon dried oregano 4 cups chopped fresh spinach -- (packed) 1/3 cup red bell pepper -- roasted strips 3/4 cup low-sodium chicken broth 1 teaspoon cornstarch 1/4 cup nonfat Parmesan cheese -- grated Rinse the shrimp with cool water and pat dry with paper towels. Sprinkle with the salt and pepper, and set aside. Cook the pasta al dente according to package directions. Drain well, return to the pot and toss with olive oil if desired. Cover to keep warm. While the pasta is cooking, coat a large nonstick skillet with olive oil cooking spray, and heat over medium-high heat. Add the garlic and stir-fry for 30 seconds, or until the garlic just begins to turn color. Add the shrimp and stir-fry for about 4 minutes, or until the shrimp turn opaque and any liquid released from the shrimp during cooking has evaporated. Add wine, lemon juice and oregano to the skillet, and cook for about 2 minutes, or until the volume is reduced by half. Reduce heat to medium, add the spinach and stir-fry for a minute or 2, or just until the spinach is wilted. Stir in the roasted red peppers. Add the pasta to the skillet. Place the chicken broth in a small bowl and stir in the cornstarch. Pour the mixture over the pasta and toss gently for about 1 minute, or until the sauce thickens slightly. Add a little more broth if the mixture seems too dry. Remove the skillet from the heat and serve hot, topping each serving with a tablespoon of Parmesan. TIP To roast peppers: Rinse peppers, dry well and cut in half lengthwise. Remove stems, membranes and seeds. Coat a large baking sheet with nonstick cooking spray and place the peppers, cut side down, on the sheet. Bake at 425 degrees for 25 minutes, or until the skins are blistered and charred. Transfer peppers to a bowl, cover tightly with a lid or plastic wrap, and let steam in bowl at least 15 minutes. When peppers are cool enough to handle, gently peel the charred skins off (they should slip off easily). Dice or slice peppers and use as desired. per 1-1/2-cup serving: 320 cals, 1.8 g fat, 5.0% cff (50 g carbo, 141 mgs chol, 2.1 grams fiber, 26 grams protein, 476 mg sodium) 401 cals, 5.9 g fat, 14.1% cff with olive oil 371 cals, 2.5 g fat, 6.7% cff without oil Available on-line at < http://www.charleston.net/ > The Post and Courier, Charleston, SC: What's Cookin' Sunday, June 1, 1997. "How low can we go? As low(-fat) as you want ..." >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Sauce With Eggplants Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 eggplants 15 ounces canned tomatoes -- chunked Garlic to taste Basil leaves -- (whole) Salt pepper 1 tablespoon olive oil Prepare and steam the eggplants (see eggplant tip recipe). Fry in the oil, with the sliced garlic, in a nonstick pan, until golden (takes a good 20 min.). Add tomatoes, salt and pepper, simmer for 15 min. Add basil, serve on pasta. >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spam Quiche, Speedy Recipe By :Unknown Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs Spam(r) Lite luncheon meat -- cubed 1/2 cup bell peppers -- chopped 1/2 cup onions -- chopped 1/4 cup low-fat Monterey Jack cheese -- shredded 1 cup low-fat baking mix 2 cup skim milk 8 whole egg whites -- slightly beaten 1/8 tsp black pepper Preheat oven to 400. Prepare a 8" square pan with cooking spray. In a small bowl, combine luncheon meat, onions, and bell peppers. Spoon into prepared pan. Sprinkle with cheese. In a mixing bowl, combine baking mix, milk, egg whites, and black pepper. Mix well. Pour evenly over cheese in pan. Bake for 40 minutes, or until lightly browned. Let stand five minutes before serving. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : I may use fat-free cheese next time to reduce the fat even more. It tastes like scrambled eggs with meat in it and goes real well with toast. * Exported from MasterCook * Spiced Garbanzos With Eggplant And Tomatoes Recipe By :Basic Flavorings: Olive Oil (amended) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups chopped eggplant -- as noted olive oil spray **spice blend: -- may be doubled 1/2 teaspoon turmeric 1/2 teaspoon ground coriander 1/8 teaspoon ground cumin 1/4 tablespoon black pepper salt -- to taste --x-- 1/2 cup red onion -- chopped 1 garlic clove -- minced 1/2 cup chopped green bell pepper -- or red and green 2 teaspoons olive oil -- divided use 1 1/2 cups cooked garbanzo beans -- drain and rinse 2 tablespoons Cabernet Sauvignon -- or reserved 16 ounces canned tomatoes -- drain, reserve juice tomato juice **to serve: 8 ounces angel hair pasta -- cooked, drained, hot 4 tablespoons fat-free parmesan cheese -- optional NOTICE: This recipe uses half a globe eggplant. Cut a whole eggplant into 1/3" slices (about 12 slices). Transfer slices to a cookie sheet lined with paper towels. Sprinkle the slices with a little fresh ground coarse salt. Freeze 2 to 4 hours. Bag half of the slices and return to the freezer; cube the remaining slices for this recipe. Have everything recipe-ready, including the spice blend. Heat wok to high on a fast burner. Spray and saute the eggplant about 3 to 4 minutes. To enhance the spices [see notes], add them now. Make a well; add spices and warm them a little before incorporating; toss to coat the eggplant. Make a well. Toss the onion and garlic with half the oil and fry in the wok until softened (2 to 3 minutes). Make a well. Toss the bell peppers with the remaining oil and fry until aromatic (about 2 mins). Add the garbanzo beans and warm through. Make a well; add the wine and burn off alcohol (about 1 min.) Add the drained tomatoes and heat through; stir to combine. Add a little of the tomato juice if desired. Taste and adjust salt and pepper and/or other seasonings (see cook's note.) Toss with angel hair pasta and serve with a little parmesan cheese. MCServing: 415 cals (11.4% ff) 5.2 g fat CooksNOTES: We tried Jun 97. Spices could be doubled. We added them after garbanzos and before tomatoes. Instead, add to eggplant. Colorful dish: serve half as a pasta topping; and chill other half and use in a Caponata. Recipe from Clare Gordon-Smith (1996) Basic Flavorings: Olive Oil (Courage Books). Testing and MC Formatting by Kitchen Path - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Split Pea Soup #6 Recipe By :Mother's in the Kitchen, La Leche League Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound green split peas 3 quarts water 1 1/2 tablespoon. salt 1/2 teaspoon pepper 1/4 teaspoon ground allspice -- or to taste -- (I usually add 1/2 tsp) 1/4 teaspoon dried marjoram -- (I usually add 1/2 tsp) -- or to taste 2 medium-thick leeks 1 medium onion 1 cup sliced celery -- (1/2" thick) Place peas and water in a large pot. Let come to a boil, then simmer, covered, for 1 1/4 hours. Add seasonings. Stir well, then bring to a boil and simmer, covered, for 45 minutes. Meanwhile, halve leeks lengthwise, wash VERY well and cut into slices 1" thick. (Note: You might want to put the slices in a colander and wash again, to make sure you have removed all the sand.) Peel and cut onion into thin rings. Add these, with celery to soup; bring to a boil; let simmer, covered for 30 minutes. - - - - - - - - - - - - - - - - - - - NOTES : I wanted to share my all-time favorite recipe * Exported from MasterCook * Split Pea Soup #7 With Savory Recipe By :cappieI@webtv.net Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 bunch fresh savory 2 quarts cold water 1 lb split peas 1 chopped onion 2 cups chopped carrots salt and pepper Boil gently for about an hour or till it is the consistency you like. Add salt & pepper to taste. Delicious! - - - - - - - - - - - - - - - - - - - NOTES : I have never liked split pea soup before I started using SAVORY in it. It is delicious with just this herb. If you can get Summer Savory that is even better but Winter will do. I managed to buy fresh savory & the taste was sooo nice. * Exported from MasterCook * Steamed Parsleyed Potatoes With Cucumbers Recipe By :Pierre Franey (1997) Cooks with His Friends Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 small red new potatoes -- (about 1/4-lb) 2 large cucumbers -- firm -- 1 tbsp olive oil -- optional 2 tablespoons Italian parsley -- (flatleaf), chopped Salt and freshly ground pepper -- to taste fresh lemon juice -- (1/2 lemon) 1. Using a sharp knife, cut the potatoes in half and peel some skin off, leaving a band in the center of each for color. 2. Trim off the ends of the cucumbers and optionally remove some or all of the the peel. Slice into 2-inch thick rounds. Quarter each slice lengthwise and remove the seeds. 3. Steam the potatoes for about 10 minutes. Add the cucumbers and steam for 3 minutes more. Do not overcook. 4. Heat the oil in a large saucepan and add the potatoes, cucumbers, salt, pepper, and lemon juice. Toss, heat for 30 seconds, and serve. -Or- Omit oil. Season potatoes and cucumbers with salt, pepper and lemon juice. Serve. POTATOES: fingerlings, Yukon golds, sweet (not yam), Peruvian Blue. Pat's Variation: Remove 4 strips of the peel from cucumber. Then cut into fourths through the exposed strips. Cut into 2 to 2-1/2 inch fingers. Menu for Four * Salmon (7) * Fennel and Yogurt Sauce (20) * Steamed Parsleyed Potatoes with Cucumbers (15) [ 357.6 CALS, 6.1 G FAT (15.2% CFF) 422 MG SODIUM ] The book is based on the PBS series: Pierre Franey's Cooking in Europe". Recipe tested by patH June 1997. MC Est with the oil: 182.2 cals, 3.7g fat, 17.8% cff, 14 mg sodium. MC Est without the oil: 152.4cals, 0.4g fat, 2.0% cff, 14 mg sodium. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Salmon Fillets Recipe By :Pierre Franey (1997) Cooks with His Friends Serving Size : 4 Preparation Time :0:07 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup white wine vinegar 20 ounces salmon fillets -- skin removed, -- cut into portions Salt and pepper -- to taste 1/2 teaspoon ground coriander 4 sprigs fresh rosemary -- or dill 1. Fill the bottom of a steamer about half full with water and vinegar. Place the fish fillets on the rack of the steamer. Add salt sparingly and then sprinkle each fillet with coriander. Place 1 sprig rosemary or dill on each fillet. Cover, bring to a boil, and steam 5-6 minutes or until the fish is tender when pierced with the tip of a knife and has lost its raw look. To Plate: Place the fish fillets on warm serving plates, then spoon warm Fennel Yogurt Sauce over and around them. Position cucumber fingers and potato halves in spokes radiating from fish at the hub. (Do not remove the rosemary from the fish. Sprinkle with freshly ground pepper. Pat's variation: Grilled, without oil, in ridged griddle; vinegar omitted; served with lemon wedges. Menu for Four * Salmon (7) * Fennel and Yogurt Sauce (20) * Steamed Parsleyed Potatoes with Cucumbers (15) [ 357.6 CALS, 6.1 G FAT (15.2% CFF) 422 MG SODIUM ] The book is based on the PBS series: Pierre Franey's Cooking in Europe". Recipe tested by patH June 1997. MC 168.5 cals, 5.0 g fat, 27.6% cff, 95 mg sodium. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fry Ostrich And Tomato Recipe By :Avilean Meats, Santa Ynez, CA in FFSC Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ostrich steak, skinless -- thinly sliced on the diagonal across the grain 1 1/2 tablespoons soy sauce 1 1/2 tablespoons dry sherry 1/2 teaspoon salt 1/4 teaspoon white pepper -- freshly ground 1 tablespoon peanut oil -- or corn oil (1-2Tb) 4 thin slices ginger root 4 garlic cloves -- bruised 1/2 teaspoon red pepper flakes -- or more, optl 1 yellow onion -- cut into eights and layers separated 1 red or green bell pepper -- cut into 1/2" sqs. 4 ripe tomatoes -- cut into eighths 1/2 teaspoon sesame oil -- or less for flavor fresh cilantro -- to serve In a mixing bowl, toss together meat, soy sauce, sake, salt and white pepper; set aside. Heat a large wok or heavy skillet to medium-high to high heat. Add peanut oil and heat until oil sizzles. Add ginger root, garlic, and red pepper flakes. Stir-fry 1 minute. Add reserved meat mixture, separating slices, and stir-fry 1 to 2 minutes. Do not overcook. Remove the meat with a slotted spoon and set aside. Adding more oil as needed, stir-fry onion and bell pepper until they begin to soften (about 2 minutes). Add tomatoes, cover, and heat until steam rises (about 5 minutes). Return meat to wok, add sesame oil, and stir to heat briefly. Serve immediately and garnish with cilantro sprigs. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - NOTES : Review of the book: "One of the best ways to explore the country's regional cooking is through its food festivals. Bob Carter has charted California's in two volumes--"Food Festivals of Southern California" and "Food Festivals of Northern California" (Falcon, $14.95 each). Recipes include stir-fry ostrich and tomato from the Souper 101 Roundup in Buellton to quick pear bread from Courtland's Pear Fair. " Personal Caution! There are errors. Use the 800 numbers or surf the web to confirm the existence and dates of a festival. -- patH * Exported from MasterCook * Sweet And Sour Lentils Recipe By :More with Less Cookbook, Doris Janzen Longacre Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed and drained 2 cups water 1 tsp vegetable broth powder 2 medium carrots -- diced 1 medium onion -- chopped 1 clove garlic -- or 1/4 tsp garlic powder 1 bay leaf --- 1/4 cup apple juice 1/4 cup cider vinegar 1/4 cup brown sugar 1/4 tsp salt 1/2 tsp fresh ginger -- grated Put all the first ingredients in a saucepan and bring to a boil; reduce heat and simmer, covered, for 20 minutes. Add Add the remaining ingredients and heat until boiling, and stir in 1 1/2 tsp cornstarch mixed with a couple of teaspoons of water. Heat and stir until thickened. Serve with cooked rice. Serves 4. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Spicy Barbecue Sauce Recipe By :Bon Appetit , November 1992 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 1/3 Cups firmly packed brown sugar 1 Can tomato sauce -- (15 ounce) 1 Cup cider vinegar 1 Large onion -- chopped 6 Tablespoons Dijon mustard 1 Tablespoon dried thyme -- plus 1 Teaspoon dried thyme -- crumbled 1 Teaspoon salt 1 Teaspoon cayenne pepper Combine all ingredients in heavy medium saucepan. Simmer 15 minutes to blend flavors. Season with pepper to taste. (Can be made 2 days ahead. Cover; chill.) >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Cinnamon Quick Bread Recipe By :Healthy Cooking, Jeanne Jones (Rodale) Serving Size : 16 Preparation Time :1:30 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **For the batter: 2 cups unbleached flour 3/4 cup sugar 4 teaspoons baking powder 2 teaspoons ground cinnamon 3/4 teaspoon salt 1 cup buttermilk 1/4 cup canola oil 2 egg whites -- plus 1 egg 2 teaspoons vanilla **For the streusel: 2 tablespoons sugar 1 teaspoon ground cinnamon 2 teaspoons margarine from corn oil -- softened Preheat oven to 350 degrees. Coat a 9x5-inch loaf pan with nonstick vegetable cooking spray. To make the batter: In a large bowl, mix the flour, sugar, baking powder, cinnamon and salt. Add the buttermilk, oil, egg whites, egg and vanilla. Beat with an electric mixer on medium speed for 3 minutes. Pour the batter into the prepared pan. To make the streusel: In a small bowl, mix the sugar, cinnamon and margarine until crumbly. Sprinkle over the batter and swirl slightly with a knife to marble it through the batter. Bake for about 55 minutes, or until a skewer inserted in the center comes out clean. Cool for 10 minutes in the pan on a wire rack, then remove from the pan to finish cooling. Per slice 147 cals, 4.0 g fat, 24.5% cff, 14 mg chol, 311 mg sodium -vs- 148 cals, 4.5 g fat, 26.9% cff (mc) Source: Healthy Cooking for People Who Don't Have Time to Cook, by Jeanne Jones (Rodale, $27.95) Available on-line at < http://www.charleston.net/ > The Post and Courier, Charleston, SC: What's Cookin' Sunday, June 1, 1997. "How low can we go? As low(-fat) as you want ..." >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Pasta Salad Recipe By :Art Ginsburg Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Mexican & Southwestern Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb elbow macaroni 1 pound ground chicken breast, skinless -- cooked 1/2 cup onions -- chopped 1/2 cup bell peppers -- chopped 1 pkg taco seasoning mix 3/4 cup water 1 cup fat-free cheddar cheese -- grated 1 cup fat-free mozzarella cheese -- grated 8 ozs taco sauce 1/2 head iceberg lettuce -- shredded 1 cup low-fat tortilla chips -- crushed In a pot of boiling water, cook pasta desired doneness. Drain, cool, and place in a mixing bowl. In a skillet, over medium heat, cook chicken, onions, and bell peppers until no pink remains in chicken. Add the taco seasoning mix and water. Stir and bring to a boil, then reduce heat and simmer, uncovered, for 10 minutes. Add meat mixture and cheeses to the pasta; toss gently. Add taco sauce and mix gently. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve on shredded lettuce and top with crushed chips. NOTES : If you're tired of plain old macaroni and ground meat recipes, try this! * Exported from MasterCook * Teriyaki Pork With Ramen, Napa And Shredded Carrot Recipe By :Hanneman (Riverside) 1997 Serving Size : 2 Preparation Time :0:15 Categories : Eat-Lf Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces boneless pork top loin -- grilled and sliced 1 cup lowfat chicken broth 1 package chicken mushroom seasoning -- from mix 2 tablespoons teriyaki sauce 3 cups shredded cabbage -- napa 2 medium carrots -- finely shredded 1 teaspoon seasoned pepper -- (red, black, bell) 1/4 teaspoon garlic powder -- with parsley 1 teaspoon cornstarch -- mixed in water 3 ounces Ramen noodles -- cooked and drained Two leftover teriyaki bbq pork tenderloin strips were cut into 1/2 inch logs, then sliced 1/4 in thick on the diagonal. Put pork in wok; add the broth and turn on the heat. Add the seasoning packet from a 3-oz. package of ramen noodle soup, chicken mushroom flavor. Stir in the teriyaki or gourmet cooking sauce. Top with carrots, then the cabbage. Do not stir. Sprinkle generously with the seasoned pepper; sprinkle with garlic powder. Cover and simmer, 2 to 2-1/2 minutes, or until the cabbage is warmed, but not yet wilted. Tilt the wok and add the cornstarch mixture to the broth; cook until thick. Add the cooked, drained noodles. Serve at once with a pinch of finely chopped fresh basil. Tips: * Noodles cook in 2-1/2 mins in 2 cups boiling water. * Seasoned Pepper Blend by Schilling. Have the mixture of cornstarch and water ready when you need it. Great way to use leftover bbq pork. And Fast! The basil, when fresh, and used sparingly, brightens all the other flavors. MC: 464 cals,5.7g fat, 12.9% cff. >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : Leftover teriyaki-bbq'd pork; a package of noodles ramen, some mild napa cabbage and fresh carrot. We also sprinkled on minced fresh basil the way we would parsley. Just a touch. That was a nice surprise.;-) The calories seem low to me; it was a very satisfying dish. * Exported from MasterCook * Thai Scallops With Green Beans Recipe By :RECIPE FOR HEALTH SHOW #RHE307 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound scallops -- or use thinly sliced beef -- pork or chicken Defatted chicken broth 1 teaspoon red curry paste -- to 1 tablespoon 2 garlic cloves -- minced 1 cup green beans -- steamed 1/2 onion -- julienned 3 kaffir lime leaves -- or zest of one lime 1 teaspoon sugar 1 can evaporated skim milk -- (12 ounce) 1 teaspoon coconut extract 1 red bell pepper -- julienned 1 teaspoon cornstarch -- mixed with 2 -- teaspoons water 10 basil leaves -- chopped 1 tablespoon fish sauce Chopped red chili peppers -- to taste Rinse the scallops. In a large nonstick skillet, heat curry paste and garlic on high until the paste bubbles. Add green beans, onions, lime leaves, sugar, milk and coconut extract. Stir well and cook about 5 minutes. Add the scallops, red pepper and cornstarch and cook 5 minutes longer or until scallops are cooked and the sauce has thickened. Stir in the basil leaves, fish sauce and chili peppers. Served with steamed rice. Nutritional Information per serving: 185 Calories, 2.1 grams of fat Courtesy of Melanie Peskott-North, Good Square Meals, Dallas >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Soup With Chicken Meatballs Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces ground chicken breast 1/4 cup onion -- finely chopped -- divided 2 teaspoons fresh parsley -- finely chopped 1/4 cup celery -- finely chopped 1/2 teaspoon Vegetable oil 1 cup Tomato juice 1/2 cup nonfat chicken broth 1/4 teaspoon Paprika 1/4 cup elbow macaroni -- cooked Dash of pepper In small mixing bowl combine chicken, 1 T. onion, and 1 t. parsley. Shape into 6 equal meatballs; set aside. In 1-quart microwavable casserole combine remaining onion, the celery and oil, stirring to coat. Cover and microwave on HIGH (100%) for 2 minutes, stirring once halfway through cooking, until onion is translucent. Add tomato juice, broth, and paprika and stir to combine; microwave on HIGH for 2 minutes. Add meatballs; cover and microwave on HIGH for 2 minutes. Add macaroni, remaining parsley, and the pepper and stir to combine. Microwave on HIGH for 30 seconds, until meatballs are no longer pink. Per serving: 1/2 Fat, 2 Proteins, 2 Vegetables, 1/2 Bread, 20 Optional Calories 278 Calories >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Vinaigrette Dressing #2 Recipe By :Simple and Healthy Cooking; Jacques Pepin Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup low sodium chicken broth -- defatted (or vegetable broth) 2 teaspoons cornstarch 1 tablespoon cold water 8 ounces ripe tomato -- (about 1 large) halve and seed 2 scallions -- wash, trim, and coarsely chop (about 1/4-c) 3 tablespoons balsamic vinegar 3 tablespoons red wine vinegar 2 tablespoons Dijon mustard 1 teaspoon paprika 1 teaspoon salt -- to taste 3 cloves garlic -- peeled and crushed 1/2 teaspoon freshly ground black pepper 1/4 teaspoon Tabasco sauce -- (hot-pepper) Bring the stock or broth to a boil in a small saucepan. Remove from heat. In a cup, dissolve the cornstarch in the water. Whisk into the broth to thicken it lightly. Bring the mixture to a boil, then set it aside to cool. Cut the tomato into 1" chunks and place them in the bowl of a food processor. Add the scallions, balsamic vinegar, wine vinegar, mustard, paprika (sweet), salt, garlic, pepper and hot-pepper sauce. Process until smooth. Add the thickened broth and process briefly, until incorporated. Transfer the dressing to a jar with a tight-fitting lid. Store, tightly covered, in the refrigerator for up to a week. Shake well before using. This salad dressing contains very few calories and is practically fat-free, so it can be served on salad greens as an extra dish with every meal. Make a large quantity of the dressing; it keeps well. Use 1-1/2 to 2 tablespoons on each serving of lettuce or other greens. Pat's notes: Use as your base recipe. Use fresh garlic with the vinegar version of the recipe; otherwise use powder (with pepper and parsley, for example). Vary by adding or switching ingredients. Acids: blood red orange juice and apple; or tangy V8 and pear; try grapefruit and lime.Dried minced onion, tomato, bell peppers, carrots, etc. Soy instead of salt. Grated horseradish or daikon. Herbs: oregano and basil; cilantro and oregano; tarragon and parsley; etc. Juice as seasoning: carrot, celery, apple, pear. PER 2 TBS: 10 cals, 0.2 g fat (15% of cals), 143 mg sodium. Jacques Pepin's Simple and Healthy Cooking; Jacques Pepin (1994) Rodale. >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : This works well with orange and apple juices instead of the vinegars. * Exported from MasterCook * Turkey Scaloppine With Peas Recipe By :San Jose Mercury News Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup canned tomatoes 1 Pound Skinless Turkey Light Meat -- Sliced Breasts Salt and pepper -- to taste 2 Tablespoons flour 1 Tablespoon olive oil 1/4 Cup dry white wine 1/2 Cup nonfat chicken broth 1 Teaspoon dried leaf sage -- crumbled 10 Ounces frozen peas -- thawed In a blender, smoothly puree tomatoes and their liquid. Lightly sprinkle turkey breast slices with salt and pepper, then coat with flour. In a wide frying pan, heat oil over medium-high heat. Add turkey and cook 1 1/2 to 2 minutes on each side or until lightly browned. Remove turkey from pan and keep warm. Add wine to pan and stir to scrape up browned bits. Add pureed tomatoes, chicken broth and sage. Heat to simmering; simmer 5 minutes or until sauce thickens slightly. Add peas; cook for 1 minute to heat through. Pour sauce over turkey. Makes 4 servings. Jan Nix of Palo Alto is author of ``Food and Fitness'' (HP Books). Published Wednesday, May 7, 1997, in the San Jose Mercury News Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 253.6 Fat 5.6g Carb 15.6g Fib 4g Pro 31.7g Sod 286mg CFF 21.1% * Exported from MasterCook * Unfried Rice Recipe By :Easy Low-Fat recipes with Swanson Broth Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg -- beaten 3/4 cup long-grain rice -- uncooked 1 can Swanson Oriental Broth -- (141/2 ounces) 1/4 teaspoon garlic powder 1 medium carrot -- sliced,about 1/2 cup 2 green onions -- thickly sliced -- about 1/2 cup 1/2 cup frozen peas Spray medium nonstick skillet with cooking spray and heat over medium heat 1 minute. Add egg and cook until set, stirring often. Set egg aside. Remove skillet from heat. Spray with cooking spray. Add rice and cook until brown, stirring constantly. Stir in broth, garlic powder and carrot. Heat to boil. reduce heat to low Cover and cook 15 minutes. Add onions and peas. cook 5 minutes more or until rice is done and most of liquid is absorbed. Stir in egg and heat through. Serves 4. Prep time 10 minutes Cook time 30 minutes Calories 192, Total fat 2 g, Sat. Fat 0g, cholesterol 54 mg, Sodium 521mg, Total Carbohydrate 38g, Protein 6 g >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Tagine With Sliced Apricots Recipe By :Basic Flavorings: Spices Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium sweet potato -- partially cooked cut into one-inch chunks 1 green bell pepper -- cut into strips 1 pound tomatoes -- concasser --x-- 1/2 cup split peas -- yellow, rinsed (or red lentils) 1 1/2 cups vegetable stock 1 garlic clove -- crushed 8 ounces pearl onions -- cut to carrot size 8 ounces baby carrots 1 pinch cinnamon 1 pinch ground ginger 1/2 teaspoon cayenne 1 lemon -- juice only 1 teaspoon honey 4 dried apricots -- finely sliced **To serve: 1/2 teaspoon cumin seed -- toasted steamed couscous -- such as Cook the potato or yam in microwave, steamer, or oven, as preferred. Let cool. Cut bell pepper into 1-inch rings; core. Then slice rings into strips. Blanch, peel, seed, and chop the tomatoes to measure 2 cups. Peel the potato and cut into 1-inch chunks. In a sauce pan, place the peas or lentils, the stock, garlic and onions; bring to a boil and simmer, covered, for 20 minutes. Stir in all the vegetables, spices, lemon juice, honey, and apricots. Return to a boil, add water if you want more sauce, and simmer for 15 to 20 minutes more. Sprinkle with the toasted cumin seeds and serve in large shallow bowl with room for steamed couscous. Clare Gordon-Smith (1996) Basic Flavorings: Spices (Courage Books). Personal Collection of pat hanneman, THE KITCHEN PATh on http://wizard.ucr.edu/~phannema (Jun 1997) FYI - The tagine is named after the conical cooking pot used in North Africa. It is lightly sauced (not heavily gravied. A Moroccan tradition, it can be made with lamb, chicken, or vegetables. Tested with red lentils instead of yellow split peas, added broth to get more spicy gravy for the couscous. Good. Leftover: cinnamon dominates, but still good. McServing 630 cals (4.5% ff) 3.5 g fat. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veggie Baguette Recipe By :Nicki Eger Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 yellow squash -- 6-8 inch 1 zucchini -- 6-8 inch 1 red bell pepper 2 slices purple onion -- 1/4 inch thick 2 tsp olive oil -- or olive oil spray -- (2 to 3) 1 baguette -- 12 inch size -- or half of a full sized one 2 tablespoons mozzarella cheese basil -- fresh or dried, optional nonfat or lowfat mayonnaise -- optional Slice both squashes lengthwise, about 1/4 inch thick. Cut pepper in half, and remove seeds. On a large cookie sheet, lay slices of squash and onion, and lay peppers skin side up. Brush all but peppers lightly with olive oil or use olive oil spray, and place under broiler. (Our broiler is not very hot, so it took about 5 minutes before the peppers started to char-your time may be different) Leave veggies until peppers char-remove peppers and place in paper bag, or heavy plastic bag and close bag to steam peppers. Turn rest of veggies over, respray or rebrush if desired, and broil another 2 minutes or so, until veggies are tender, but not cooked beyond recognition. In the meantime, cut baguette into halves, and slice each half lengthwise. On bottom half, place one tb cheese. On top half, smear a tsp of mayo and sprinkle with basil if desired. When peppers have steamed 5 minutes, remove from bag, and remove skin. Cut halves one more time to make quarters. Layer veggies on each sandwich over the cheese. You will probably have too much for just the two sandwiches, but we ate the extras on the side. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Watercress, Yam And Kashi Pecan Salad Recipe By :Feed Your Soul, Fowler and Lehr, Adapted (1993) Serving Size : 6 Preparation Time :4:20 Categories : Eat-Lf Mailing List Rave Reviews Salads Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups water 1/2 teaspoon soy sauce, low sodium 1 envelope Kashi pilaf -- (7 grains & sesame) 1 large yams -- scrubbed coarse salt -- to taste 1/3 cup pecans, dry-roasted -- optional 4 green onions -- chopped 2 tablespoons chopped cilantro -- leaves only 1/2 cup plain low-fat yogurt 1 tablespoon fresh lemon juice -- or to taste **Salad plates: 1 bunch watercress -- trimmed In a medium saucepan, bring the water to a boil over high heat; add the soy. Stir in kashi. Reduce heat, cover, and simmer 30 minutes. Turn off heat and set aside to cool and continue cooking. Chill several hours. Bake the yam or cook in the microwave. Set aside to cool. Chill several hours. Peel and cut into bite sized pieces. Sprinkle with a grinding of coarse salt. Pan roast in a dry non-stick skillet the pieces of pecan over low heat for about 4 minutes or until they become fragrant. Set aside to cool. Onions: chop white part and some green. Chop the cilantro. In a medium-size bowl, combine all but the watercress. Chill before serving. Arrange watercress on plates; mound kashi salad on top. About 225 CALS, 21% FF (5.3 g fat) Notes: * Before untying WATERCRESS, trim bottom 1/2-inch off stems. Untie and remove any non-dark green or bruised leaves. Rinse well under cold running water or dip in a deep bowl of water then rinse with the sprayer. Cut the stems in 1-inch sections, leaving upper leaves intact. LEFTOVER: Serve the leftover as a filling in pita (pocket bread). VARIATION: Serve with strips of crispy curry chicken. KASHI pilaf combined 7 whole grains (including wheat berries) and sesame seed. One envelope contains 1 cup less 2 tablespoons. A blend of brown and white rice may be substituted. You might substitute romaine lettuce and alfalfa and/or radish sprouts for the watercress. Taste-tested with plain lowfat yogurt. Posted on The Kitchen PATh >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Lemon Muffins Recipe By :Cooking Light, June 1995, page 123 Serving Size : 12 Preparation Time :0:15 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1/2 cup sugar 1 tablespoon baking powder 2 teaspoons grated lemon rind 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1 cup coarsely shredded zucchini 3/4 cup skim milk 3 tablespoons vegetable oil 1 egg Vegetable cooking spray Combine the first 6 ingredients in a bowl, and make a well in center of mixture. Combine zucchini, milk, oil, and egg; stir well. Add to flour mixture, stirring just until dry ingredients are moistened. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400 degrees for 20 minutes or until golden. Remove from pans immediately, and let cool on a wire rack. Yield: 1 dozen (serving size: 1 muffin). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Relish Recipe By :Thelma Brown Serving Size : 150 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Mix and let stand overnight: 10 cups zucchini -- coarsely ground 4 cups onion -- finely chopped 5 tablespoons salt -- drain and rinse with cold water -- squeeze dry then add: 4 cups sugar 2 1/4 cups vinegar 1 teaspoon dry mustard 1 teaspoon turmeric 2 teaspoons celery seeds 1 teaspoon black pepper 1 green pepper -- finely chopped 1 red pepper -- or pimento, chopped After rinsing and squeeze drying the zucchini and onion, add the remaining ingredients. Bring all this to a boil and cook 30 minutes. Spoon into sterilized jars and seal. Makes 5 pints >From: Diane_Jennings@muccmail.missouri.edu - - - - - - - - - - - - - - - - - - - NOTES : Here is a good recipe for those monster zucchini you will probably have this summer. It's from my ex-mother-in-law. I've made it several times. It's a very good replacement for sweet pickle relish. hope you enjoy it!