* Exported from MasterCook * Almond Joy Smoothie Recipe By :Prevention Magazine Jan 1996: Kathleen Daelemans Serving Size : 1 Preparation Time :0:05 Categories : Beverages Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup frozen yogurt 1/2 teaspoon almonds -- crushed 1/2 teaspoon vanilla extract 1 teaspoon unsweetened cocoa powder 1/2 teaspoon coconut flakes 1. Whip some ingredients together in a blender until thick and creamy. 2. Stir in ingredients you want to recognize (like nuts). 3. Freeze. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : "Comfort food - snack healthy. Be prepared: keep a supply refrigerated at home, at work, in a cooler in the car." ____ * Exported from MasterCook * Baby Carrots With Curry Sauce Recipe By :Cooking Light, Jan/Feb 1995, page 108 Serving Size : 2 Preparation Time :0:08 Categories : Eat-Lf Mailing List Indian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound baby carrots -- (4-inch) 2 tablespoons nonfat mayonnaise 1 Tablespoon nonfat sour cream 1/2 Teaspoon curry powder 1/2 Teaspoon skim milk 1/2 Teaspoon fresh lemon juice 1/2 Teaspoon honey Steam carrots, covered, 7 minutes or until crisp-tender; drain. Combine mayonnaise and next 5 ingredients in a saucepan; place over medium-low heat until hot, stirring occasionally.Yield: 2 servings. Cal 69.2; Total Fat 1.4g; Sat Fat 0.5g; Carb 13.1g; Fib 0.2g; Pro 2.1g; Sod 120mg; CFF 17.1% >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve sauce with carrots. * Exported from MasterCook * Baked Beans A La Grecque Recipe By :Great Cooking In Minutes, Judith Ets-Hokin Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Dried White Beans -- Soaked Overnight 3 Tbsp Extra Virgin Olive Oil 1 Lg Onion -- Finely Chopped 2 Cloves Garlic -- Finely Chopped 2 Lb Tomatoes Peeled and Chopped 2 Bay Leaves 2 Tbsp Sugar 2 Tsp Dried Oregano 2 Tsp Coarse Sea Salt 1 Tsp Freshly Ground Black Pepper Juice Of 1 Lemon 3 Tbsp Chopped Fresh Mint 3 Tbsp Chopped Parsley Drain beans, and put them in a pot with fresh water to cover. Bring to a boil, reduce to a simmer, cover partially, and cook until beans are done, about 1 1/2 - 2 hrs. They should be tender but not mushy. Heat oil in a skillet, and saute onion and garlic 2 min over med heat, until softened. Transfer to a stoneware or clay casserole, and mix in the bean, tomatoes, bay leaves, sugar, oregano, salt, pepper and lemon juice. Cover and bake in a preheated oven for 1 hr. Taste, adjust seasonings and discard bay leaves. Stir in mint and parsley. Serve warm or at room temp. You can finish this dish up to 1 day in advance and refrigerate. Allow to stand 1 hr at room temp before serving. Serves 8 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 277.1 Total Fat 6.3g Sat Fat 0.9g Carb 44.2g Fib 15.5g Pro 13.9g Sod 557mg CFF 19.5% * Exported from MasterCook * Baked Ditalini With Three Cheeses Recipe By :National Pasta Association Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb ditalini -- or orzo 1 Cup 1% low-fat milk 3/4 Cup part-skim ricotta cheese 1/2 Cup lowfat cheddar cheese -- shredded 1/3 Cup grated Parmesan cheese -- plus 2 tbsp 1/4 Cup chopped parsley Salt and freshly ground black pepper -- to taste 1/4 Cup dry bread crumbs 2 Tbsps margarine -- melted Prepare pasta according to package directions, reducing cooking time by one-third; drain. While pasta is cooking, combine the milk and ricotta in a blender. Blend until smooth. Transfer to a medium mixing bowl and stir in the Cheddar cheese, 1/3 cup of the Parmesan cheese, the parsley and salt and pepper. Stir the pasta into the cheese mixture until well blended. Transfer to a 10-inch round casserole dish. Stir the bread crumbs, margarine and remaining 2 tablespoons of Parmesan cheese in a small bowl until thoroughly mixed. Sprinkle mixture evenly over casserole. Bake at 375F until heated through, bubbling around the edges and the bread crumbs. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Well, we got one nice day in NH yesterday and had our first cookout of the season (Better late than never!). Along with hubby's hotdogs and my garden burger on the grill and baked beans, we had this macaroni and cheese dish. I made it with orzo and it turned out to be very good. It's not your traditional creamy, made with Velveeta and cheddar (traditional for me anyway) mac and cheese, but it was very good all the same! * Exported from MasterCook * Baking Powder Substitutes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Baking Powder, 1 tsp double-acting = 1/2 tsp cream of tartar plus 1/4 tsp baking soda = 1/4 tsp baking soda plus 1/2 C sour milk or cream or buttermilk; reduce some other liquid from recipe = 1/4 tsp baking soda plus 2 or more eggs if recipe calls for sweet milk; reduce some other liquid from recipe = 4 tsp quick-cooking tapioca >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I have discovered a no-sodium baking powder called Feather Light. ["Gordon D. Anderson" ] * Exported from MasterCook * Banana Bread With Tofu, Easy Recipe By :The American Vegetarian Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup tofu 3/4 cup honey 1/4 cup safflower oil 1 teaspoon vanilla 1 cup bananas -- mashed and ripe 2 cups whole wheat pastry flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1 dash salt 1 loaf: Preheat oven to 350. In a blender, combine all liquid ingredients and puree. In a large bowl, combine dry ingredients and whisk to combine. Add to dry ingredients and mix lightly to combine. Pour into a lightly oiled loaf pan and bake for 50-60 minutes or until knife comes out clean. Cool on wire rack for 30 minutes, before removing from pan. Amount Per Serving Calories 215 Calories from Fat 52 Percent Total Calories From: Fat 24% Protein 8% Carb. 68% Nutrient Amount per % Daily Serving Value Total Fat 6 g 9% Saturated Fat 0 g 2% Cholesterol 0 mg 0% Sodium 149 mg 6% Total Carbohydrate 37 g 12% Dietary Fiber 1 g 2% Sugars 0 g Protein 4 g Vitamin A 1% Vitamin C 3% Calcium 0% Iron 10% >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I can't believe how good this banana bread is. This is the 1st tofu recipe I have tried and it is excellent. My 4-yr old asked for seconds! * Exported from MasterCook * Banana Smoothie Recipe By :Prevention Magazine Jan 1996: Kathleen Daelemans Serving Size : 1 Preparation Time :0:05 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- -- 1 banana -- frozen 1 tablespoon cocoa -- unsweetened skim milk -- to taste 1. Whip some ingredients together in a blender until thick and creamy. 2. Stir in ingredients you want to recognize (like nuts). 3. Freeze. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : "Comfort food - snack healthy. Be prepared: keep a supply refrigerated at home, at work, in a cooler in the car." ____ * Exported from MasterCook * Banana Spice Cake Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups sifted whole wheat flour 1 Cup sifted all-purpose flour 1 Cup sugar 1 1/2 Teaspoons ground cinnamon 1 1/4 Teaspoons baking powder 1 1/4 Teaspoons baking soda 3/4 Teaspoon ground nutmeg 1/2 Teaspoon ground cloves 1/8 Teaspoon salt 1 1/4 Cups Mashed Ripe Bananas -- (Abt 2 Med) 2/3 Cup no-salt-added buttermilk 1 Packet Butter Buds(r) -- liquified 1/2 cup egg beaters(r) 99% egg substitute 2 Tablespoons chopped walnuts -- optional 1. Preheat oven to 350F. Spray a 13 x 9-inch baking pan with nonstick cooking spray. 2. In a medium bowl, combine the flours, sugar, cinnamon, baking powder, baking soda, nutmeg, cloves and salt. In a large bowl, beat the bananas, buttermilk, Butter Buds and egg substitute with an electric beater or a wire whisk. Add the dry ingredients until well blended. Add the walnuts, if desired. Pour into the prepared pan. Bake 25 to 30 minutes or until toothpick inserted in the center comes out clean. Cool on wire rack. Cut into squares. Makes 24 squares. Per Serving (1 square): 90 calories, 2 g protein, 20 g carbohydrate, 1 g fat, 1 g saturated fat, 1 mg cholesterol, 85 mg sodium Diabetic Exchanges: 1 starch/bread exchange >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 89 Total Fat 0.6g Sat Fat 0.1g Carbs 19.2g Fib 1.1g Pro 2.4 Sod 120mg CFF 5.6g * Exported from MasterCook * Basic Brown Rice Under Pressure Recipe By :Lorna Sass, Cooking under Pressure, p. 204-205 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Information, Tips, Misc. Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 1 cup brown rice -- short or long-grain 1 3/4 cups boiling water flavouring options 1/2 teaspoon salt -- or to taste 1. Pick over, rinse, and drain the rice. Heat the oil in the pressure cooker. Saute the rice until lightly browned, stirring frequently, about 1-2 minutes. [This avoids foaming and reduces the possibility of rice sticking to the bottom of the cooker.] 2. Turn off the heat and stir in the boiling water (watch for oil sputtering), flavouring options, and salt if using. 3. Lock the lid in place and over high heat bring to high pressure. Adjust heat to maintain high pressure and cook for 15 minutes. Turn off the heat and let the pressure drop naturally while the rice steams in the residual heat for 10 minutes. Reduce any remaining pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. 4. If the rice is not sufficiently cooked, stir in a few tablespoons of boiling water if the mixture seems dry, and replace the lid. Simmer over very low heat for another minute or two, or until done. Fluff with a fork and serve immediately. NOTES : Brown Rice Cooking Chart Brown Rice (short or long-grain) Cups Liquid Optional Salt Oil/Butter Yield in Cups 1 cup 1 3/4 1/2 tsp 1 Tbsp 2 1/4 1 1/2 cups 2 1/2 3/4 tsp 1 Tbsp 3 1/2 2 cups 3 1/2 1 tsp 1 1/2 Tbsp 5 3 cups 5 1 1/2 tsp 2 Tbsp 7 4 cups 6 1/2 2 tsp 2 Tbsp 10 Do not cook more than 3 cups of dry rice in a 6-quart cooker. [this is the end of the recipe as I have it stored on MasterCook] I don't have the list of flavouring options handy, but I think it was fairly broad, including herbs, spices and I forget what else. By the way, I have been leaving the pressure cooker on the same element as the one it cooked on for the 10 minutes of cool-down. The pressure release valve usually pops down after about 6 or 7 minutes of cool-down. So far, I haven't had to use a quick-release method, i.e., putting the cooker in the sink and running cold water over it. I use a Lagostina pressure cooker, with a fairly intricate locking mechanism and safety valves but without variable pressure control. (One pressure fits all.) I wonder whether the recipe for cooking 50 minutes was actually for cooking without pressure, since that's how long I used to cook brown rice in a saucepan. The only pot of rice I've had turn out badly so far was more like fried rice, because I accidentally sauteed the rice for too long before adding the boiling water. Usually it's very fluffy and tasty, with only a bit of salt used for flavouring (no herbs or spices). This recipe says it works for both long and short grain brown rice. We have been using long grain only, bought in bulk from a specialty store, but I'm not sure what type. I generally rinse the pressure cooker with cold water as soon as I've scooped out all the rice, to reduce the mess that the dishwasher has to remove. I forget why, but somewhere along the way, I was taught to rinse pans in cold water after cooking eggs and anything starchy. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I'm one person who likes the results with a pressure cooker better than with a microwave. * Exported from MasterCook * Blackened Catfish Recipe By :modified from Cooking for Healthy Living (?) - Jane Fonda Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 tsp paprika 1 tsp cayenne 1 tsp garlic 1 tsp thyme 1/2 tsp salt 1 1/2 tsp lemon zest olive oil -- (orig was 1 tbsp) 3 catfish fillets 3 tbsp lemon juice 1. Combine all spices on dish. Coat fillets. 2. In large frying pan(s), heat oil over med-high. Add fish and cook for 4-5 mins. Pour lemon juice over fish and turn. Cook for 4-5 more mins until fish separates when pressed with fork. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Cathleen's notes: I've only cooked catfish once, myself, and it was really yummy. I just used a simple blackening seasoning. Here's the recipe... the original called for a twice the amount of cayenne pepper, but I found it unpleasantly hot. Adjust it to your tastes. I used three 225-g fillets (big!) and each side needed about 5-6 mins. Very easy. Serve with rice and green vegetable. * Exported from MasterCook * Broccoli Soup Creamed With Tofu Recipe By :Hallmark Health Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- finely chopped 1 large potato -- cut into 1/2" cubes 4 cups fat-skimmed chicken stock 1 bunch broccoli -- finely chopped 1/4 cup flour 16 ounces silken tofu 1 tablespoon low-sodium soy sauce 1/2 teaspoon thyme 1 teaspoon basil pepper -- to taste ***OPTIONAL*** 1 scallion -- sliced 4 tablespoons slivered almonds -- toasted Combine onion, potato, and stock in a pot over medium heat. Bring to a boil, then lower heat and simmer, covered, for 10 minutes. Add broccoli, thyme, and basil; cook for 20 more minutes. Puree tofu and flour in a food processor or blender. Add to soup and thicken over very low heat for 5 minutes, stirring frequently. Add pepper and soy sauce, then serve. Garnish with scallions and almonds, if desired. PER SERVING: 285 calories, 9 grams of fat. Notes: http://www.melrosewakefield.com/broccolisoup.html >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice In Microwave Recipe By :brbd@juno.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 1 cup brown rice 1 teaspoon oil Why bother cooking brown rice in the pressure cooker when it is so much easier to cook it in the microwave: Only make the full recipe. Boil 4 cups of water and pour over a cup of rice. Add 1 tsp. of oil. Stir. Cover with Handi-wrap and pierce a few times with a knife. Microwave on full power for 35 minutes and let stand 5 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice, Steamed Recipe By :Black and Decker Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup brown rice 2/3 cup water I love HOT STEAMING Brown rice cooked in a steamer. I have a Black and Decker Handy Steamer. The directions are: 1/3 cup brown rice and 2/3 cup water. Steam for 40 minutes. Yields about 1-1/2 cups of rice. The directions go all the way up to 4-1/2 cups cooked rice. I have been making my rice in it for about 4 yrs. and it has turned out perfect every time. Moist and fluffy! Hey, gotta run and make some. Suddenly got an urge for a BIG BOWL of HOT STEAMED BROWN RICE. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Style Shrimp Risotto Recipe By :LHJ (adapted) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 29 ounces chicken broth -- 2 cans 1 pound medium shrimp -- shelled & deveined 1 1/2 teaspoons Cajun seasoning -- divided 2 tablespoons olive oil -- divided 10 ounces tomatoes with green chilis -- canned (Rotel) 2 cups arborio rice 1. Bring broth and 2 3/4 cups water to a simmer in large saucepan. 2. Heat 1 tablespoon oil in Dutch oven over high heat 3 minutes. Add shrimp, spread evenly in pan. Cook 2 minutes, turning once, until browned. Add tomato, green chilies and juice, and 1/2 teaspoon Cajun seasoning; boil 1 to 2 minutes; transfer shrimp mixture to bowl. 3. Reduce heat to medium-high. Add remaining tablespoon oil to pot. Add rice and cook 1 minute, stirring until grains are glistening. Stir in 1 cup broth mixture and remaining 1 teaspoon Cajun seasoning and cook, stirring until liquid is just absorbed. Gradually add remaining broth mixture to rice, 1/2 cup at a time, stirring constantly until liquid is absorbed, 20 to 25 minutes more. Stir in shrimp mixture. Serve immediately. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Canned tomatoes with green chilies give this classic Italian dish a makeover--and a bit of a kick! I made a few adaptations: I used vegetable broth because I was out of chicken broth, and I added the Cajun seasoning (which I think was an important addition so I included it in the recipe). I also used a little less than the two tablespoons of olive oil that the recipe calls for (but even with the two tablespoons, the dish is only 17% CFF). It was terrific--my husband and I both loved it. I served it with a salad of field greens (from our local farmers' market) and some steamed sugar snap peas. What a treat. * Exported from MasterCook * Carrot Salad With Stealth Tofu Recipe By :Hallmark Health Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons raw sunflower seeds -- or more 1/2 tablespoon low-sodium soy sauce 1/4 cup silken tofu 1 tablespoon lemon juice 1 teaspoon sugar 1/8 teaspoon nutmeg 1 large carrot -- grated 1/4 cup raisins SUNFLOWER SEEDS, Hulled, unsalted, unroasted. In a hot skillet, roast sunflower seeds until golden (about 5 minutes), stirring often. Add soy sauce, stirring constantly until dry. Set aside. Puree tofu with lemon juice, sugar, and nutmeg. Combine with carrots and raisins. Toss in sunflower seeds just before serving. PER SERVING: 258 calories, 8 grams of fat. Notes: http://www.melrosewakefield.com/healthyrecipe.html >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cereal Waffles: Oats And Bran And Walnut Oil Recipe By :Hanneman June 1998 Serving Size : 3 Preparation Time :0:15 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup reduced fat Bisquick(r) 2/3 cup oat flakes -- such as Honey bunches of oats 1/4 cup Bran nuggets -- such as Grape nuts 3/4 cup skim milk 1/3 cup liquid egg substitute 1 tablespoon walnut oil water -- as needed diet spread with yogurt or buttermilk -- optional fresh fruit or syrup -- optional Place oat flakes, bran buds, and Bisquick into a food processor fitted with the metal blade. Process until coarsely ground. Transfer to a bowl and stir in the milk, egg and oil. Whip for almost 1 minute. Set aside. Heat waffle iron. When hot, stir the batter, adding water to thin to recommended consistency. Pour batter on iron and bake. Serve with fruit topping of choice; or low calorie maple syrup. Makes 3 7-inch waffles. PER WAFFLE with 1-tsp diet margarine: 311 cals; 10g fat; without margarine 294 cals, 8.4g fat. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Certainly Citrus Bread Recipe By :Electric Bread, p. 46 Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1.5 lb. 1 cup water 1/4 cup orange marmalade 2 Tablespoons margarine -- (recipe says butter) 1 Tablespoon lemon juice 1 Tablespoon lime juice 3 cups white bread flour 2 Tablespoons dry milk 1 Tablespoon sugar 1 1/2 teaspoons salt 1/8 teaspoon lemon peel 1 Tablespoon active dry yeast -- 1 1/2 tsp rapid rise This recipe can be used with the regular or rapid bake cycles. (Oster machine #2) This bread book has a nice, good size color picture for each bread recipe. Russell Fletcher cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - NOTES : Certainly citrus was so good that when I took a loaf to work for Bread Day, I never even got any of the loaf! Good thing I had tried it before I brought it to work 8-) --- We tried the citrus bread this weekend. The flavor was milder than we anticipated. A basic white bread with a hint of citrus and a pale lemon color; pale crust. I want to make it again with REGULAR yeast and using the MEDIUM CRUST cycle. REVIEW: We used rapid rise yeast; Smucker's marmalade -- "Simply 100% Fruit" I have a RedStar ABM and used the light crust cycle (baked 50 minutes) It was pale and slightly under-baked. So, if you're thinking of making this bread and like a softer crust, consider our results. We're toasting it: good. I might double the lemon zest next time. [Kitpath ] * Exported from MasterCook * Chicken With Red Peppers Recipe By :Quick and Healthy Cooking, May 1995 Serving Size : 4 Preparation Time :0:43 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boned and skinned chicken breast halves 1/4 teaspoon black pepper 2 teaspoons olive oil 3 medium onions -- halved and sliced 2 medium sweet red peppers -- cut into strips 1/3 cup Canadian bacon -- finely chopped 2 cloves garlic -- minced 2 cups canned tomatoes -- drained and chopped 6 pitted black olives -- halved 6 pitted green olives -- halved Sprinkle the chicken with the black pepper. In a large nonstick skillet over medium-high heat, warm the oil. Add the chicken and cook, stirring frequently, until it is lightly browned on both sides. Remove the chicken and set aside. Add the onions, red peppers, bacon and garlic to the same skillet. Cook over medium heat, stirring occasionally, until all the vegetable are tender, about 10 minutes. Add the tomatoes and bring the mixture to a boil. Cover and cook, stirring occasionally, for 10 minutes. Stir in the chicken, cover and simmer until the chicken is cooked through, about 10 minutes. Uncover the skillet and cook over high heat until most of the liquid has evaporated, about 3 minutes. Stir in the black and green olives. >From: "Will Grant " - - - - - - - - - - - - - - - - - - - NOTES : Skillet my foot. :-) The skillet was fine for the chicken alone, but once the veggies got added I had to switch to a larger pot to hold the mixture. This was dinner last night. _Very_ yummy, very red. :-) We combined it with the oven fries I posted a week or so ago and a good red wine. Enjoy! * Exported from MasterCook * Chik Nuggets Pasta With A Ginger Lemon Sauce Recipe By :Hanneman / Jun 1998 Serving Size : 2 Preparation Time :0:20 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces Morningstar Farms Chik Nuggets -- * 1 cup green beans -- fresh, cut into 1-inch pieces 1/4 cup red onion -- 1/2-inch chop 1/4 cup red bell pepper -- 1/2-inch chop 4 ounces angel hair pasta ***GINGER LEMON SAUCE*** 1 Tablespoon grated ginger root 1 garlic clove -- mashed 1 cup fat-free chicken broth -- low salt 4 tablespoons honey -- or to taste 1/2 large lemon -- strained juice 1 teaspoon rice vinegar -- optional 1/2 teaspoon teriyaki sauce 2 drops Vietnamese fish sauce -- or more to taste 1/4 teaspoon catsup -- or to color ***ADDITIONS*** 1 teaspoon cornstarch -- dissolved in 2 tablespoons chicken broth pepper 1 pinch red pepper flakes -- optional chopped fresh cilantro -- for garnish *NOTE: Find Chik Nuggets in the freezer section. Four nuggets have 120 cals, 4 g fat, 0 cholesterol. Other vegetarian meat alternative may be substituted. REVIEW: Recommend this one. Keep the nuggets on hand for quick meals. Preheat oven to 375. Place 8 nuggets on an oven-proof sheet-pan and bake 15 to 18 minutes; turn every 5 minutes. Meanwhile, heat large pot of water for pasta and vegetables. When the water comes to a boil, add green beans to pot and boil for 4 to 6 minutes until al dente. Add the onion and the red bell peppers and return to a boil; boil 1 minute. Add the pasta. Return to a boil and boil for 2 minutes. Turn off the heat and let stand. Meanwhile, prepared the sauce in a small non-reactive pan over medium low heat. Add the items, in the order listed to the warmed pan, ginger through catsup. Adjust sweet sour to your liking. Increase heat to a gentle boil. Add cornstarch mixture in a stream, stirring, until the sauce thickens to resemble honey. Remove from heat add a few grindings of fresh pepper and optional red pepper flakes if ginger is not hot enough. SERVING: Drain pasta and vegetables and transfer portions to plates. Top with the nuggets and pour on the sauce. Garnish with cilantro, if using. [PER SERVING: 552 cals, 5.2g fat, 8% cff, 1095 sodium] >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : Morningstar Farm Chik Nuggets are good. They got me out of that what's for dinner / where's dinner bind. These nuggets are molded, heavy on the breading, but didn't notice THAT much. Good texture. Next time, however, I will watch the sodium better. Caution: hot sauce! * Exported from MasterCook * Chiles Rellenos Tofu Casserole Recipe By :Herrick: Liz Caesar, Cook and Tell 6/98 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces whole-green chile peppers -- canned 1 package Tofu Mori-Lite Firm -- drained 3/4 pound lowfat cheddar cheese -- shredded 3/4 pound lowfat Monterey jack cheese -- shredded 7 ounces diced green chile peppers -- canned 2 eggs -- PLUS 1 cup egg beaters(r) 99% egg substitute 12 ounces evaporated skimmed milk 1 cup salsa Split whole chilies lengthwise; remove seeds and lay flat in a 13-by-9-inch baking pan. Place tofu on paper towels and press gently to remove excess moisture. Crumble tofu and blend half of it with the Cheddar cheese and half of the tofu with the jack cheese. Top whole chilies with half of Cheddar cheese mixture and half of the jack cheese mixture. Add a layer of the diced chilies. Repeat layers of cheeses and chilies. Beat eggs and egg products with milk (see tip) and pour over all. Spread with salsa. Bake in 350-degree oven for 45 minutes. TIP: Add a pinch of baking powder to liquid egg products to get them to "set" as airy as whole eggs. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chives And Dill Spread (W/ Yogurt Cheese) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces plain nonfat yogurt 1 Tablespoon fresh chives -- finely chopped 1/4 Teaspoon dill weed 1/8 Teaspoon seasoned salt Dash white pepper Spoon yogurt into a strainer lined with a coffee filter of cheese cloth. Place over bowl. Cover with plastic wrap. Refrigerate and allow to drain overnight. discard liquid. In small bowl, combine yogurt cheese and remaining ingredients; refrigerate at least 2 hours. Serve with cracker or raw vegetables. >From: Beverly Manning - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Maple Tofu Pudding Recipe By :The Complete Soy Cookbook, Paulette Mitchell Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 oz. silken tofu 1/3 cup pure maple syrup 1/3 cup unsweetened cocoa powder 1 teaspoon vanilla extract 1 dash ground cinnamon -- or to taste Put all ingredients into a food processor or blender; process until smooth and creamy. Transfer the mixture to a medium bowl or individual dessert cups. Cover and refrigerate for at least 1 hour. Covered and refrigerated this pudding will keep for 2 days. Cal 140/Pro. 6.6 gms./Carb 22.2 gms./Fat 2.8 gms./Chol 0/Sodium 58 mg. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Christmas Conserve Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Cranberries -- 750 g 3 Oranges -- seedless, unpeeled 1 Crushed Pineapple -- 14oz 3/4 Cup Dried Apricots -- 175 ml 1 Package Certo -- 57 g 5 Cups Sugar In saucepan, combine cranberries, finely chopped oranges, undrained pineapple, crushing some of the cranberries with potato masher; cook over medium heat for 15 min. Stir in finely chopped apricots and pectin crystals; bring to full rolling boil over high heat. Stir in sugar. Bring to full rolling boil over high heat; boil for 1 1/2 minutes. Remove from heat; stir and skim off foam. Ladle into sterilized jars, leaving 1/4 inch headspace. Process in boiling water bath for 5 minutes. Makes 8 cups. >From: "Linda G." - - - - - - - - - - - - - - - - - - - NOTES : These do make great gifts. I did them one year as Christmas gifts for my neighbors and they were a hit. I hope you enjoy them. * Exported from MasterCook * Coleslaw With Tofu Dressing Recipe By :LOW-FAT COOKING: A Slimmer Slaw By DONNA DEANE 6/10/98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon mustard seed 1 package low-fat tofu -- drained -- 12.3 oz carton 1/4 cup buttermilk -- OR soymilk 1/4 cup rice vinegar 3 tablespoons sugar 3 cloves garlic -- minced 1 teaspoon salt freshly ground black pepper 1 tablespoon minced green onion -- green tops only 4 cups shredded green cabbage 2 cups shredded red cabbage 1/4 green bell pepper 1/4 yellow bell pepper 2 tablespoons minced cilantro Toast mustard seeds in small skillet over low heat just until they begin to pop, 1 to 2 minutes. Let cool, then grind in mortar with pestle. Blend tofu, ground mustard seeds, buttermilk, vinegar, sugar, garlic, salt and pepper to taste in food processor or blender until smooth. Stir in green onion. Chill until ready to serve. Makes about 1 1/2 cups. Cut green and yellow bell peppers crosswise into thin strips. Combine green and red cabbages and green and yellow bell pepper strips in bowl and toss. Stir in 1 cup dressing, or just enough dressing to moisten cabbage. Stir in cilantro. [PER SERVING: 57 calories; 312 mg sodium; 0 cholesterol; 1 gram fat; 10 grams carbohydrates; 4 grams protein; 0.62 gram fiber. * Deane Is Director of The Times Test Kitchen * Low-fat tofu, instead of high-fat mayonnaise, is the secret of this low-fat coleslaw dressing. Its bland flavor makes it a good base for the garlic, cilantro, bell pepper and other high-flavor ingredients. You can find low-fat tofu, which has less than half the fat of regular tofu, in vacuum-packed cartons in the produce section of supermarkets. * Nondairy soy milk may be substituted for the low-fat buttermilk, which is used to thin the tofu. * Toasting the mustard seeds before grinding brings out their flavor. * Keep any leftover dressing in the refrigerator and use it on salad greens. Los Angeles Times >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking Tips To Reduce Fat Recipe By :Reba Thompson, Univ of N. Colorodo Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1. Use 2 egg whites or 1/4 cup egg substitute instead of one whole egg. 2. When baking, use fruit purees, applesauce, or plain non-fat yogurt instead of oil. 3. Use evaporated "skim" milk when recipes call for evaporated or canned milk. 4. Use fat-free cream cheese or blended fat-free cottage cheese instead of regular cream cheese. 5. Use de-fatted broth, fruit juice, wine, water, or cider to saute meats and vegetables instead of oil or butter. 6. Make your own white sauce using 2 tbsp reduced-fat margarine, 2 tbsp. flour, and 1 cup skim milk. Add fat-free cheese slices for a great cheese sauce. 7. Replace the meat in your chili or other casseroles with extra beans, tofu, or tempeh. Experiment with different varieties of beans. 8. Use cream style corn instead of oil in your cornbread recipes. 9. Experiment with fat-free products as substitutes for the regular type products in your recipes. Sometimes they turn out even better! 10. If a recipe must have the fat to work, try using half the fat. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : The following cooking tips to reduce fat were contributed by Reba Thompson, Dietetic Intern, University of Northern Colorado. * Exported from MasterCook * Cottage Dill Bread Recipe By :Electric Bread, p. 48 Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1.5 lb. 3/4 cup water 3/4 cup cottage cheese, lowfat -- small curd 1 1/2 Tablespoons margarine -- (recipe says butter) 3 cups white bread flour 1 1/2 Tablespoons dry milk 2 Tablespoons sugar 1 1/2 teaspoons salt 1 tablespoon dried onions 1 Tablespoon dill seed 1 Tablespoon dill weed 1 Tablespoon active dry yeast -- (or 2 tsp fast rise) This recipe can be used with the regular or rapid bake cycles. (Oster machine #2) "The liquid in cottage cheese varies. If your dough is too dry, try adding water a teaspoon at a time during the kneading until dough appears moist and pliable." My wife really likes this bread. This bread book has a nice, good size color picture for each bread recipe Russell Fletcher cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Dip #2 Recipe By :Looneyspoons - J&G Podleski (Don't Worry. Be Crabby) Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup lowfat cottage cheese 3 ounces lowfat cream cheese -- softened 1/2 cup lowfat cheddar cheese -- sharp, shredded 2 tb minced onions 1 tb lemon juice 1 teaspoon Worcestershire sauce 1 teaspoon dry mustard 1 clove garlic -- minced 3 dashes hot pepper sauce -- (3 to 4) 1 pound crabmeat -- (imitation works) -- chopped or broken Yield: 3-1/2 cups 1. In food processor or blender, whirl cottage cheese and cream cheese until smooth. Transfer to large bowl and stir in remaining ingredients. 2. Spoon into sprayed casserole dish and bake, covered, at 350F for 25 mins. Remove from oven, stir, and let cool, uncovered, for 5 mins. Serve with crackers or tortilla chips. Per 1/4 cup: 74 calories, 2.5g fat (30% CFF) 12mg chol, 425mg sodium >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : I made this for a family gathering a couple of weeks ago, using imitation crab meat. It was great! I made this the day before and heated from the fridge. Use crackers that are as plain as possible, or the tortilla chips - salty is good! * Exported from MasterCook * Cranberry Orange Chutney Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Cranberries -- 750 ml 1 Cup Chopped onion -- 250 ml 1 Cup raisins and currants 1 Cup Cider vinegar 3/4 Cup Sugar -- 175 ml 3/4 Cup Packed brown sugar 1 Tablespoon Grated orange rind -- 15 ml 1/2 Cup Orange juice -- 125 ml 1 Teaspoon Salt -- 5 ml 1 Teaspoon Cinnamon 1 Teaspoon Ginger 1 Teaspoon Ground cloves In large saucepan, stir together cranberries, onion, raisins, currants, vinegar, granulated and brown sugars, orange rind and juice, salt, cinnamon, ginger and cloves; bring to boil. Reduce heat to medium-low and simmer, stirring often, for 20 minutes or until thickened. Pour into hot, sterilized jars, leaving 1/2 inch headspace; seal and refrigerate for up to 2 weeks. Or process in boiling water bath for 5 minutes; store in cool, dark, dry place. Makes about 5 cups. Per 2 tsp.: about 20 calories, negligible protein, 0 g fat, 5 g carbohydrate. >From: "Linda G." - - - - - - - - - - - - - - - - - - - NOTES : These do make great gifts. I did them one year as Christmas gifts for my neighbors and they were a hit. I hope you enjoy them. * Exported from MasterCook * Creamy Linguine With Ham Recipe By :Quick and Healthy Cooking, Summer 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 zucchini -- halved and sliced 2 ounces lean ham -- julienned 1/3 cup fat-free chicken broth 1/3 cup fat-free mayonnaise 1/4 teaspoon black pepper 8 ounces linguine -- cooked Coat a skillet with nonstick spray. Add zucchini and ham, saute over medium high-heat until zucchini is crisp-tender, about 4 minutes. Whisk broth, mayonnaise and pepper blend until smooth. Toss zucchini, ham and mayonnaise mixture with hot linguine. >From: "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : And here's a recipe we tried the other night. MC came out with 5.8%CFF, so it's _well_ within the guidelines, and it was very good, and very easy to make (which is always a plus in my book!). :-) Good last minute recipe, as most of the ingredients will keep in the pantry or fridge for a bit. * Exported from MasterCook * Creamy Potato Salad With Green Beans Recipe By :"Potato Salad" by Carol Ward 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 1 pound small red-skinned new potatoes 1 cup fresh green beans -- cut -- into 1-inch pieces OR cut frozen green beans 1/4 cup finely chopped red onion 1 tablespoon low-fat mayonnaise 1/2 teaspoon mustard powder salt and freshly ground pepper In a medium pot, cover eggs with cold water and set over medium-high heat. When water boils, remove pot from heat, cover and let sit for 20 minutes. In another pot, cover potatoes with cold water. If necessary, cut any potatoes that are significantly larger, so all potatoes are 1/2-inch to l-inch. Bring to a boil and cook until a knife easily pierces potatoes, about 10 minutes. With a slotted spoon, transfer potatoes to a medium bowl. Place beans in water from potatoes and boil until they are al dente, about 4 minutes for fresh beans, 1 minute for frozen. Immediately drain beans in a colander and place in a bowl of ice-cold water. Drain well and add beans to potatoes. Peel warm eggs. Chop them coarsely. Add eggs to potatoes. Add onion, mayonnaise and mustard powder to bowl. Mix salad with a fork until it is creamy. Season to taste with salt and pepper. [per serving: 160 calories and 4 grams fat; 22.5% cff.] REF "Potato Salad" by Carol Ward; syndicated by Knight Ridder; appeared in Riverside Press-Enterprise 06/14/1998(Sun). >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curry Ranch Dip Recipe By :jneger@juno.com (Nicki A Eger) Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Hidden Valley FatFree Ranch Dressing curry powder Take Hidden valley fat free ranch dressing and add curry powder to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dijon Potato Salad With Tofu Dressing Recipe By :Paulette Mitchell, Complete Soy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***DRESSING*** 1/2 cup mashed silken firm tofu 3 tablespoons fresh lemon juice 2 tablespoons extra virgin olive oil 1 tablespoon dijon mustard 1/2 teaspoon celery seeds 1/2 teaspoon freshly ground black pepper 1 dash paprika 1 dash salt ***SALAD*** 2 pounds new potatoes -- quartered -- medium sized 3 medium scallions -- thinly sliced 2 celery ribs -- diced 1/2 red bell pepper -- diced paprika -- optional garnish Put dressing ingredients in food processor; process until smooth and creamy. Adjust the seasonings to taste. Set aside. Bring a large pot of salted water to a boil over high heat. Meanwhile, scrub the potatoes; add to the pot. When the water returns to a boil, reduce heat to medium; cover and cook until potatoes are just tender, about 10 to 12 minutes depending upon size. Drain well. When the potatoes are cool enough to handle, cut into quarters, transfer to a large bowl. Add the scallions, celery, and bell peppers; toss gently. Add the dressing and toss again. PER SERVING: 197 cals; 4.5g prot;; 32.8 g carb; 5.3 g fat or 24% cff; chol. 0mg; sodium 53.mg. VARIATION: Steam new red potatoes, especially the smaller ones. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Vegetable Salad Ideas Recipe By :pamra@rockland.net (Alexandra Soltow) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Quick & Simple Ideas Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cucumber -- sliced red onion -- sliced scallion -- sliced rice vinegar sugar salt cayenne pepper --- tomatoes -- sliced mint -- or basil salt extra-virgin olive oil Slice up some cucumbers, red onions, and scallions, and dress them with rice vinegar, sugar, salt, and a bit of cayenne pepper. Slice up some tomatoes and sprinkle them with mint or basil, salt, and a drop of high-quality extra-virgin olive oil. This is unbelievably good if the tomatoes are home-grown. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant With Tofu Recipe By :KEO'S THAI CUISINE, Keo Sananikone Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound Japanese eggplant -- sliced -- OR approx. 3 cups sliced eggplant 1/4 pound lowfat tofu 1 tablespoon oil -- see note 2 cloves minced garlic -- or more red chili peppers -- seeded and chopped 12 sweet basil leaves 1 tablespoon yellow bean sauce OR miso Use from one to five hot chili peppers, to taste. Yellow bean sauce from Thailand is salty. Substitute soy sauce. Slice unpeeled eggplant crosswise into slices 1/8-inch thick. Cut tofu into 1/2-inch cubes. Heat oil in skillet; add garlic and stir-fry until light brown (don't burn!). Add eggplant and tofu and cook for 5 to 7 minutes. Add remaining ingredients; mix gently. Serve immediately, since eggplant and basil turn dark if dish sits after cooking. Makes 3 to 4 servings. 74 cals,5g fat Serve it with rice or lo mein. *NOTE - original calls for 6-tablespoons of oil. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Enchiladas Sante Fe Recipe By :Healthy Choices Cheese Pkg. Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups H.C. Shredded Cheddar cheese -- divided (5 oz. ) 1 cup cooked chicken breast -- shredded 1 cup frozen chopped broccoli -- thawed/drained 10 ounces enchilada sauce -- divided 1/2 cup nonfat sour cream -- divided 1 4 ounce can chopped green chiles -- drained 1 tsp. chili powder -- (1 to 2) 1 tablespoon minced cilantro -- (optional) 8 corn tortillas -- (6 inch) 1 cup shredded lettuce 1/2 cup diced tomatoes Mix together 1 cup cheese, chicken, broccoli, 1/4 cup enchilada sauce, 1/4 cup sour cream, chiles, chili powder and cilantro. Place tortillas on Microwave-save plate; cover with plastic wrap. Microwave on High 1 minute. Place 1/4 cup cheese mixture down center of each tortilla; roll up. Place seam side down, in 10x6" baking dish. Cover with remaining enchilada sauce. Cover with plastic wrap, venting corner. Microwave on High 7-8 minutes or until hot. Remove from oven; sprinkle with remaining cheese. Cover and let stand 2 minutes. Serve with lettuce, tomatoes and remaining sour cream. Serves 8. Per serving: 137 calories, 2 grams fat, 11 mg. cholesterol, 558 mg. sodium MC formatting by bobbi744@acd.net ICQ #12099523 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This recipe is for the Low fat Healthy Choice cheese that was introduced in the Spring of 1998, so the calories and fat amounts are listed are using that kind of cheese. * Exported from MasterCook * Everyday Casserole Recipe By :Judy Peck Serving Size : 12 Preparation Time :0:20 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans tomato soup, condensed 2 cans mushroom soup, condensed 8 cups macaroni 1 1/2 cups grated cheddar cheese Cook macaroni and drain. Stir in soup and spread in 9X13 pan. Sprinkle with grated cheese. Cook on 375 for 10-15minutes or until bubbly. >From: "kathryn@burgoyne.com" - - - - - - - - - - - - - - - - - - - NOTES : Really quick and easy. This is easy and wonderful. I use the reduced fat mushroom soup and lf cheese which would bring the cff down quite a bit. * Exported from MasterCook * Fruity Buttermilk Pancakes Recipe By :modified from Looneyspoon recipe Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup whole wheat flour 3/4 cup flour 1 teaspoon baking powder 1 teaspoon baking soda 1 1/2 tb sugar 2 egg whites 1 1/2 cup buttermilk 1/4 cup lowfat cottage cheese 1/2 teaspoon vanilla 1/2 cup strawberries -- chopped -- or any other fruit 3/4 cup maple syrup -- Banana Cream Topping: 1/2 cup lowfat sour cream -- or yogurt 1/2 cup mashed bananas 2 tb brown sugar 1/8 teaspoon cinnamon 1. In large bowl, combine flours, baking powder, baking soda, and sugar. Set aside. 2. In medium bowl, whisk together egg whites, buttermilk, cottage cheese and vanilla. Add to flour mixture, stirring just until moist. Gently stir in fruit. 3. Spray large skillet with non-stick spray and heat over medium. Spoon dollops of batter into skillet and spread well with spoon (otherwise it will not cook thoroughly). Cook until bubbles break, then flip and cook until lightly browned. 4. Serve with maple syrup and banana cream topping (see below) Per serving with topping: 444 calories, 2.2g fat (4.4% CFF), 582mg sodium, 14g protein 6mg chol >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : I made this with strawberries and didn't make the topping. We like these better than the other banana pancakes - probably the buttermilk. * Exported from MasterCook * Garden Vegetable Spread (W/ Yogurt Cheese) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz. plain lowfat yogurt 2 Tablespoons shredded carrots 2 Tablespoons finely chopped radishes 1 Tablespoon chopped green onions 1/8 Teaspoon salt 1 Dash garlic powder Spoon yogurt into a strainer lined with a coffee filter of cheese cloth. Place over bowl. Cover with plastic wrap. Refrigerate and allow to drain overnight. discard liquid. In small bowl, combine yogurt cheese and remaining ingredients; refrigerate at least 2 hours. Serve with cracker or raw vegetables. >From: Beverly Manning - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Mashed Potatoes And Carrots Recipe By :Cooking Light, Sept 1993, page 105 Serving Size : 6 Preparation Time :0:04 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups peeled cubed baking potato 1/2 Cup thinly sliced carrot 4 Cloves garlic -- peeled 3/4 Cup nonfat buttermilk 1/2 Teaspoon salt 1/4 Teaspoon pepper 1 Dash ground nutmeg Combine first 3 ingredients in a saucepan; add water to cover, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until very tender; drain well. Combine potato mixture, buttermilk, and remaining ingredients in a bowl; beat at medium speed of electric mixer 2 minutes or until smooth. Yield: 6 servings (serving size: 1 cup). Cal 157.4; Total Fat 0.3g; Sat Fat 0.1g; Carb 34.9g; Fib 3.1g; Pro 4.9g; Sod 207mg; CFF 1.6% >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Beans With Onion And Savory Recipe By :Cooking Light, May/June 1993, page 89 Serving Size : 5 Preparation Time :0:04 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Pounds fresh green beans 2 Tablespoons chopped fresh savory 1/2 Cup vertically sliced purple onion 2 Teaspoons olive oil 1/4 Teaspoon salt 1 Dash freshly ground pepper Wash green beans; trim ends, and remove strings. Arrange green beans in a steamer over boiling water; sprinkle savory over beans. Cover and steam 20 minutes or until crisp-tender. Combine bean mixture, onion, and remaining 3 ingredients in a bowl; toss gently. Yield: 5 servings (serving size: 1 cup). Cal 52.9; Total Fat 2g; Sat Fat 0.3g; Carb 8.6g; Fib 3.7g; Pro 2.1g; Sod 114mg; CFF 29.7% >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm. * Exported from MasterCook * Green Beans With Portobellos Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Green Beans -- Snipped 1 Lg Portobello Mushroom -- Cut Into 1/2" Strips And Ea Strip Halved 2 Tsp I Can't Believe It's Not Butter - Light Steam green beans till done to your liking. Saute sliced mushrooms in margarine. Toss the two together in a serving bowl. This is a quick and easy side dish. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 24 Total Fat 0.9g Sat Fat 0.2g Carb 3.8g Fib 1.8g Pro 1g Sod 18mg CFF 30.1% * Exported from MasterCook * Green Goo (Baked Potato Topping) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 oz nonfat cottage cheese 1 bunch green onions -- cleaned 1 tsp. seasoned salt -- (the kind with paprika in it) ( this recipe requires a food processor) Coarsely chop all parts of green onions (white and green). Put in bowl of food processor and process until finely minced, about 30 to 45 seconds. Next, add the cottage cheese and seasoned salt. Process about 1 1/2 to 2 minutes, or until its almost smooth and creamy. That''s It! Rinse out your empty cottage cheese container and spoon the mixture into the container. >From: DLDICKINS@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I'm sending a recipe for a fat free sour cream substitute for baked potatoes. I don't know where the recipe originated, but it was used on a potato bar in a local restaurant. It's very good and I don't even like cottage cheese. * Exported from MasterCook * Hanoi Chicken Soup: Pho Bo (Vietnam) Recipe By :World's Finest: Pasta and Grains (1996) /modified Serving Size : 8 Preparation Time :3:00 Categories : Chicken Eat-Lf Mailing List Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Pounds skinless chicken 4 Ounces ginger 1 Teaspoon white peppercorns -- or assorted 1 Pound rice noodles, one pkg. 4 Cups water 4 Cups chicken broth, skimmed of fat -- * see note ***CONDIMENTS*** sliced onions mint sprigs fresh cilantro leaves sliced green onions mung bean sprouts chopped small red chilies lime wedges -- for the juice thinly sliced lime cilantro GOAL: Traditionally, this is chicken noodle soup. The diner adds the vegetables. Each person gets a bowl -- "pho" -- with noodles and chicken and a cup of steaming ginger-flavored broth. The diner then chooses what goes into his/her own bowl from platters of raw, crisp vegetables; fresh herbs and spices. PREP (15 mins) *RINSE the chicken and pat dry with paper towels. Remove the chicken skin. *HEAT the grill or broiler. Skewer the pieces of ginger and cook, turning frequently, until charred on all sides. Rinse under running water and rub to remove loose skin. Mince one piece of ginger; place in a small (1 cup) bowl and set aside. COOK CHICKEN (75 mins) *Place the other piece of ginger, the chicken and peppercorns in a large stockpot. Add water and chicken stock, cover and bring to a boil. Reduce heat and skim off fat as it appears. Simmer until the juices run clear when the chicken is tested with a skewer (about 1 hour). Transfer the chicken to a plate and leave to cool. STEEP MINCED GINGER: While stock is still hot, remove 1/2 cup and pour it through a strainer over the minced ginger. Let the ginger steep for 20 minutes or more to develop its flavor. *TIP: While the chicken cools, prepare vegetable, lime, herb and spice accompaniments. REMOVE chicken from bones; discard skin, fat and bones. Shred chicken meat; keep warm. Bring a large saucepan of water to boil to cook the noodles. Add half the noodles and cook until just tender about 2 minutes. Remove the noodles, drain well and set aside. Cook the remaining noodles in the same manner. Using a new pot, STRAIN chicken stock into the pot and skim fat. Return to a full boil; immediately add the ginger-broth and turn off the heat. SERVE IMMEDIATELY. Place a portion of noodles, then chicken into a bowl; add 1 cup of the steaming broth. Place bowl on a plate. Serve with the array of condiments. The plate might be used to store choices or placed directly in the bowl. INTRO: Pho means "your own bowl" Diners get their own bowl of soup and choose their accompaniments from selection of crisp fresh vegetables and herbs. --REF Stewart, Tabori and Chang's THE WORLD'S FINEST: PASTA AND GRAINS (1996) Anne Marshall / recipe edited / modified by Hanneman REVIEW: I like the flavor of white and dark meat in this broth and would not substitute skinless boneless chicken breasts. Key word: skim. The broth should not be clouded by fat. Fresh ginger is essential -- a tonic. Restaurant serves it with a red chile paste and pieces of red bell pepper for color. Squeeze a little lime or orange juice in the chile paste. [PER BOWL: 350 cals; 4 g fat (11%). sodium 612mg.] >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : Amazing how this seems like a lot of work for "fast food" * Exported from MasterCook * Herb Yogurt Cheese Spreads Recipe By :pamra@rockland.net (Alexandra Soltow) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Yogurt cheese chives -- or garlic chives grated lemon rind chopped capers -- or green olives -- or chopped cilantro and chives jalapeno -- or serrano chile -- finely chopped Try a combination of chopped chives or garlic chives, grated lemon rind, and chopped capers or green olives. Or chopped cilantro, chopped chives, and finely chopped jalapeno or serrano chile (hot!) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ideas For Freezing Foods Recipe By :Reggie Dwork Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I freeze uncooked homemade pasta all the time. I make a double batch and freeze the extra batch. I have also successfully frozen stews and soups (make sure you leave room for these to expand - and enough time for them to thaw when you decide to use them). I freeze grapes (they are wonderful still frozen in summer), blackberries and blueberries. I lay them out in a single layer on a cookie sheet (with the rim around the edges) and when they are frozen I transfer them into a baggie. I also freeze 1 Tbsp measurements of tomato puree. Frequently I will make something and open the 8 oz can of tomato puree and only use 1 or 2 Tbsp. So I measure out the rest into 1 Tbsp measurements and put it on a sheet of plastic wrap on a cookie sheet with rims and put it in the freezer. When it is frozen I remove the cookie sheet and cut around the individual lumps of frozen puree so the I can wrap the plastic wrap around it. I then put all these into a baggie. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Just Swell Stuffed Shells Recipe By :Hunt's Easy Family Dinners Serving Size : 11 Preparation Time :0:30 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 21 pcs jumbo pasta shells -- cooked 2 whole egg whites -- slightly beaten 8 ozs fat-free mozzarella cheese -- shredded 16 ozs fat-free cottage cheese 2 cup turkey light meat, skinless -- cooked and cubed 2 1/2 cup Homemade Spaghetti Sauce 2 tbsps fat-free parmesan cheese Preheat oven to 425. Prepare a 13 x 9" pan with cooking spray; set aside. In a mixing bowl, combine egg whites, mozzarella cheese, cottage cheese, and turkey. Mix well. Fill cooked shells with turkey mixture. Place shells into pan. Pour spaghetti sauce over top. Sprinkle parmesan cheese over top spaghetti sauce. Bake, covered, for 15 minutes. Uncover, and bake ten minutes more, or until mixture is bubbly. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Spinach Bake Recipe By :Quick and Easy Microwaving Ground Beef Serving Size : 6 Preparation Time :0:30 Categories : Casseroles Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless turkey breast -- ground 10 ounces frozen spinach -- chopped, drained 1 tablespoon dried onions 1/8 teaspoon garlic powder 15 1/2 ounces spaghetti sauce, Healthy Choice 1/4 cup seasoned bread crumbs -- divided 1 cup nonfat cottage cheese 1/4 cup Egg Beaters(r) 99% egg substitute 1/8 teaspoon pepper 3 ounces mozzarella cheese, part skim milk -- shredded 2 tablespoons nonfat parmesan cheese -- grated Microwave spinach covered 4-6 min. on high. Drain, pressing to remove excess moisture. Chop and set aside. Combine ground turkey, onion, and garlic powder. Cook until no longer pink. Drain. Stir in spaghetti sauce. Cover, microwave on high 2-4 min. until bubbly. Stir in 2 tablespoons of bread crumbs. Set aside. In medium bowl, combine spinach, remaining 2 tablespoons bread crumbs, cottage cheese, egg and pepper. Spread half of meat mixture in bottom of 9-inch square microwave safe dish. Top with spinach mixture, sprinkle with mozzarella cheese. Top with remaining meat mixture. Sprinkle with parmesan cheese. Microwave on high for 3 min. Microwave on 50% power for 8-12 min. more until hot. Let stand for 5 min. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Amount of mozz. cheese can be reduced without hurting recipe. Freezes well. Have tried other spaghetti sauce but some of them tend to be a little runnier...add more bread crumbs to compensate. * Exported from MasterCook * Lemon Alfredo Fettuccine With Shrimp Recipe By :Safeway Select Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 ounces fettuccine 10 ounces Alfredo sauce, 5 brothers 2 teaspoons grated lemon rind 3 tablespoons fresh lemon juice 3/4 pound shrimp, cooked -- and shelled 2 green onion -- thinly sliced 1. In a 5 quart pan, bring 2 1/2 to 3 quarts water to a boil over high heat. Add pasta and cook until just tender to bite, 2 to 3 minutes. 2. Meanwhile in a 10 to 12 inch nonstick frying pan over medium heat, bring sauce, lemon peel and lemon juice to a simmer. 3. Drain pasta well. Add pasta and shrimp to sauce, stir to coat and heat just until shrimp are hot. Sprinkle with green onion. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 463.8 (24.7% from fat) Fat: 12.6g Cholesterol: 212mg Carbohydrate: 56.4g Fiber: 3.6g Sodium: 730mg * Exported from MasterCook * Lemon Chicken With Golden Raisins Recipe By :Food & Wine, Sept 1997 Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Golden Raisins 1 1/3 Tbsp Vegetable Oil -- Note 1 6 Med Skinless Boneless Chicken Breast Halves 6 Med Skinless Chicken Thighs Salt And Pepper 1 Lg White Onions Halved Lengthwise - Thin Slice Crosswise 1 1/2 Sm Lemons -- Skinned Thinly Sliced Crosswise 1/4 Tsp Ground Cumin 2 cups Nonfat Veg Chicken Broth, Low Sod -- Note 2 Note 1: Original recipe used 2 Tbsp oil. I cut it back. Note 2: Original recipe used regular or low sodium chicken broth In a small bowl, soak the raisins in 1/2 C warm water until softened, about 20 min; drain the raisins. Heat 2 tsp of the oil in a large nonstick skillet. Season the chicken on both sides with salt and pepper and add the breasts to the skillet. Cook over moderately high heat until golden on the bottom, about 5 min. Turn the breasts and cook until golden, about 4 min longer; transfer to a plate. Heat the remaining 1 tsp oil in the skillet and repeat the process with the thighs. Heat the remaining 1 tsp oil in skillet. Add the onion and saute over moderately high heat until translucent, about 6 min. Transfer to a bowl. Arrange the thighs in the middle of the skillet and the breasts around the sides. Slip the lemon slices, sauteed onion and raisins between the chicken pieces and sprinkle with the cumin. Pour the chicken stock into the skillet and bring to a simmer over moderately high heat. Cover and simmer until the breasts are cooked through, about 10 min. Transfer the breasts to a large deep platter and cover with foil. Continue simmering the thighs, turning once, until cooked through, about 10 min longer. Add to the platter and surround with the lemon slices. Pour the sauce over the chicken and serve. Make ahead. The cooked chicken can be refrigerated overnight. Rewarm in a 325F oven. This was very good. I would even make it for company. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.2 Total Fat 4.5g Sat Fat 0.9g Carb 82g Fib 0.6g Pro 25.1g Sod 186mg CFF 23.4% * Exported from MasterCook * Lentil Soup: Sopa De Lentejas Recipe By :MEXICAN COOKING Made Easy * Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils vegetable cooking spray -- or up to 3-tbs vegetable oil ***FINELY CHOPPED VEGETABLES*** 3/4 cup green bell pepper 3/4 cup onion 3/4 cup carrots 3/4 cup celery ***ADDITIONS*** 1 cup chopped tomatoes 1/2 cup chopped green chiles -- roasted 6 1/2 cups water 1 cup tomato sauce 1/2 teaspoon salt -- may be doubled 1/4 teaspoon black pepper 1 1/2 teaspoons chili powder Wash the (brown) lentils and set aside to drain. Heat deep pot and coat with oil. Saute the "Finely chopped vegetables" over medium heat until soft. Mix in the lentils and stir in the additions. Bring to a boil, reduce heat, cover and simmer 50 to 60 minutes stirring occasionally until lentils are soft. Serve with bread or warmed flour tortillas. REVIEW: Tomatoes dominate: a Bob Pleaser! Not very spicy: serve with hot sauce or a hot salsa or dab of hot and chunky guacamole. We used canned mixed green chilies (Anaheim and jalapeno) that come preroasted. You could dry-pan roast your own the way you would bell peppers. *REF: Diane Soliz-Martese, MEXICAN COOKING MADE EASY: 1992; 95 (WeiChuan) / Hanneman 1998 June >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : TRIED - The texture of this was much like Progresso's Lentil; the taste was tomato-ful. You could easily add oregano to this or serve with a salsa to brighten. * Exported from MasterCook * Linguine With Seafood Recipe By :"Fast & Fresh" L Waverman, in Chatelaine, Oct 97 Serving Size : 4 Preparation Time :0:35 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp olive oil 3 shallots -- chopped -- or green onions 3 cloves garlic -- minced 1 tsp lemon zest 2 tbsp chopped parsley 12 large uncooked shrimp -- peeled 500 g bay scallops -- (or 12 large) 1 dash salt and pepper 1/2 cup white wine 1 kg mussels 28 oz tomatoes -- undrained 1/2 tsp hot red pepper flakes 4 tbsp fresh basil -- shredded 1 500 g box linguine 1. In skillet, heat oil over med-high heat. Add shallots and garlic and saute until slightly softened, about 1 min. Add zest, parsley, and dried shrimp and scallops. Saute until shrimp just turn pink, from 1-3mins. Remove shrimp and scallops with slotted spoon and sprinkle with salt and pepper. 2. Add wine to frying pan. Bring to boil and add mussels. Cover and steam until opened, about 3 mins. Remove mussels from frying pan and add to shrimp and scallops. Remove half from shells, leaving remainder in shells. Discard empty shells and any that did not open. 3. Meanwhile, drain tomatoes, reserving juice, and chop. Add tomatoes, reserved juice, and red pepper flakes to skillet and bring to boil. Stir in 2 tbsp basil and boil, uncovered and stirring occasionally, until slightly thickened, about 15 mins. Season with salt and pepper 4. Cool pasta until al dente, and drain. Return seafood and any juices to hot sauce, sprinkle with remaining basil. Toss with pasta. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Sauce can be made ahead, just cover and refrigerate for up to 1 day. Chatelaine tip: Try butter in place of olive oil. If canned tomatoes are too acidic, try adding a tsp of sugar. * Exported from MasterCook * Mediterranean Lemon Pasta Salad Recipe By :Healthy Vegetarian: Land O'Lakes #45 Serving Size : 4 Preparation Time :2:45 Categories : Eat-Lf Mailing List Pasta Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces orzo -- uncooked 10 sun-dried tomatoes, dry packed 1/2 tablespoon Roasted Garlic Butter w/Olive Oil or alternative 2 cups chopped green bell pepper and/or other color peppers 1 cup chopped onion 1/2 tablespoon dried Italian seasoning 14 ounces oil-free artichoke hearts -- quartered 1 1/2 ounces pitted black olives -- halved ***ADDITIONS*** 1 1/2 cups chopped tomatoes 1/2 cup chopped cucumber 1/4 cup finely chopped fresh parsley 2 tablespoons fresh lemon juice 1/4 teaspoon salt -- or to taste Belgian endive -- to serve fresh flat-leaf parsley -- to garnish MAKE AHEAD: Cook pasta according to package directions. Drain. Set aside. Meanwhile, rehydrate tomatoes according to package directions. Chop tomatoes. Meanwhile, in Dutch oven melt garlic butter until sizzling; add peppers, onions and Italian seasoning. Cook over medium-high heat, stirring occasionally, until peppers are just tender (8 to 10 minutes). Remove from heat. Add cooked pasta, tomatoes, artichokes and olives to pepper mixture; toss gently. Cool completely. Recipe can be made ahead to this point; cover and refrigerate (a day or two). Add the remaining ingredients, except the endive. Toss. Cover and refrigerate at least 1 hour to blend the flavors. To serve: garnish with endive and additional parsley; or serve on a bed of endive leaves garnished with parsley. PER SERVING: Calories 280; Protein 13 g; Carbohydrate 48 g, Fat 6 g (13%cff); Cholesterol 5 mg; Sodium 640 mg NOTES: Make twice the amount of the vegetable-pasta mixture without "additions." RESERVE (cover; refrigerate) HALF (5 cups) for a casserole: see "Orzo with Sun-Dried Tomatoes and Artichokes." >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Salsa Dip Recipe By :jneger@juno.com (Nicki A Eger) Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Mexican & Southwestern Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part nonfat sour cream 1 part salsa ground cumin Take equal parts of fatfree sour cream and salsa, mix them well, and add a couple of shakes of ground cumin. Adjust either the sour cream or salsa until you have a consistency you like. This makes an excellent salad dressing for mixed greens with sliced chicken breast also. I also serve it with baked tortilla chips. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Cream Cheese Recipe By :American Heart Assn's Low-Salt Cookbook 1990 Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons diet margarine -- * see note 1 cup dry curd cottage cheese -- * see note skim milk -- as needed CREAM CHEESE: blend 4 tbs of unsaturated, unsalted margarine with 1 cup dry, unsalted, low-fat cottage cheese. Add a small amount of skim milk if needed in blending mixture. No nutrition info provided. Another idea (not mentioned in the aha 1990's book) is yogurt cheese >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Sour Cream #2 Recipe By :American Heart Assn's Low-Salt Cookbook 1990 Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces unsalted dry-curd cottage cheese 1/2 cup skim milk 1 tablespoon fresh lemon juice 1/4 teaspoon onion powder -- * see note MOCK SOUR CREAM (page 178): Place all ingredients in a blender and combine on medium-high speed until smooth and creamy. \Cover and chill. MAKES 2 CUPS or 16 2-TBS SERVINGS: 15 cals; 3 g protein; 1 g carb; 'fat-free' (1 mg cholesterol); 6 mg sodium; 18 mg potassium; 14 mg calcium. OTHER IDEAS: Plain low-fat or nonfat yogurt Unsalted low-fat cottage cheese plus low-fat yogurt for flavor Unsalted ricotta cheese made from part-skim milk (thinned with yogurt or low-fat buttermilk, if desired) One can of chilled (COLD) evaporated skim milk whipped with 1 teaspoon of fresh lemon juice. low-fat buttermilk NOTE: When using yogurt in sauces, mix 1 tablespoon cornstarch with 1 tablespoon of yogurt and then mix into remainder of yogurt. This prevents the yogurt from separating. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Whipped Cream Recipe By :American Heart Assn's Low-Salt Cookbook 1990 Serving Size : 32 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon unflavored gelatin 2 teaspoons cold water 3 tablespoons boiling water 1/2 cup ice water 1/2 cup nonfat dry milk 3 tablespoons sugar 3 tablespoons safflower oil -- or alternative Mock Whipped Cream (page 179). Evaporated skim milk (thoroughly chilled before whipping). Chill a small mixing bowl. In another small bowl, soften gelatin with cold water. Add boiling water, stirring constantly until gelatin is completely dissolved. Cool until tepid. Place ice water and nonfat dry milk in chilled mixing bowl. Beat at high speed of electric mixer until stiff peaks form. Continue beating and add sugar, oil and gelatin. Place in freezer for approximately 15 minutes, then transfer to refrigerator until ready to use. Stir before using to retain creamy texture. MAKES 2 CUPS; OR 32 1-TBS SERVINGS. [20 CALS; 6mg SODIUM; 4 MG POTASSIUM; 3 MG CALCIUM; 1 G FAT; 2 G CARB.] OTHER IDEA: Evaporated skim milk, thoroughly chilled before whipping. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New Potato, Corn, Jalapeno Salad, Jeni Miller's Recipe By :"Potato Salad" by Carol Ward Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds red potatoes -- scrubbed 2 ears corn -- fresh 1/4 plain low-fat yogurt 1/4 cup lowfat mayonnaise 3/4 cup lowfat sour cream 2 teaspoons fresh lime juice 1 teaspoon white vinegar 2 tablespoons chopped chives 2 jalapenos -- seeded and minced 1/2 teaspoon garlic salt 1/4 teaspoon ground white pepper Place potatoes in a large pot of salted water. Bring to a boil. Reduce heat and simmer 20 minutes, until potatoes are fork-tender but not mushy. Remove from heat and drain. Allow to cool. Break potatoes with fingers or a wooden spoon. Meanwhile, bring a small saucepan of water to a boil. Add corn and blanch 3 minutes. Drain and allow to cool. In a small bowl, combine yogurt, mayonnaise and sour cream. Stir in lime juice, vinegar, chives, Jalapenos, salt and pepper. Combine all ingredients in a large bowl and allow flavors to marinate overnight in the refrigerator. Attached to story "Potato Salad" by Carol Ward; syndicated by Knight Ridder; appeared in Riverside Press-Enterprise 06/14/1998(Sun). [204 CALS, 4.5 G FAT 19%CFF) >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * No Chew Food Recommendations Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here are a few dis-orderly suggestions for Derek. -mashed potatoes, white or sweet -different gravies and sauces for mashed potatoes -potato salad - really mashed -pureed roasted squash with honey -corn "cake" (Mexican corn pudding) -creamed soups; beans pinto, navy, black; cream of potato, especially cream of tomato -cooked fruits, mashed -veg juices, V8 or "splash" -soft bananas; cool seedless watermelon -milk shakes -frozen yogurts -fruit flavored yogurt -ground deli meats like bologna. -deviled ham spread (pureed picnic loaf) -hummus and or nut butters, thinned; use celery 'spoon' just don't eat celery -puddings and pudding-pie with crumb crust -spaghetti ohs (can be swallowed without chewing) -tiny curd cottage cheese -cheesecake -flans and brulees -mac and cheese made with soft pasta like acino or those other little balls I can never remember the name of... -eggs, scrambled; poached -wonder bread - the soft white stuff -creamed cereals like cream of wheat -jello (why not?) -ice creams, custards, sorbets, sherbets -maybe soft barley, broth, soft minced carrot (roast beef?) here's a web site you might want to read only. PUREED DIET http://www.cc.nih.gov/nutr/dietmanual/section1/softdiets/pureed.html includes: Soft Diet Soft Lite Diet Bland/Low Gastric Irritant Diet Mechanical/Edentulous Soft Diet Low Residue Diet (Less than 3 Grams Dietary Fiber) Pureed Diet [Kitpath ] --- The other thing my 8yo will eat, is cold soft tofu cubes. She likes them just with a little soy sauce. The "adult" way to eat it is with grated ginger and some scallions. Or you can put small cubes in some miso soup (cold miso soup is great on a hot day). BTW regarding jello, I don't like to eat or serve regular jello for various reasons... but it also melts when warm. If you get the HAIN Superfruits (probably in a HFS), it is made from agar agar and will not melt at room temperature. May be easier to transport for you. It's also a little healthier than jello. [Aiko Pinkoski ] - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Oatmeal Applesauce Bread, Mary Ann Mckenna's Recipe By :Bread Machine Baking: Perfect Every Time, Lora Brody Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup apple juice -- or apple cider 1 tablespoon butter 1 medium apple -- cored, peeled, chopped 2 cups all-purpose flour 6 tablespoons all-purpose flour 1/4 cup quick-cooking oats 1 tablespoon sugar 1 tablespoon nonfat dry milk 1 teaspoon salt 2 teaspoons cinnamon 1 1/2 teaspoons yeast Place ingredients in bread machine in order specified by manufacturer. Set for basic white bread with medium crust. >From: "Kathy Rogers" - - - - - - - - - - - - - - - - - - - NOTES : I know, beware any recipe where the explanatory notes are longer than the directions. Still, this was unexpectedly good and smells fabulous! The recipe called for 2 cups plus 2 tablespoons of unbleached white flour. I used all-purpose and needed to add more flour in the mixing stage. It was too wet. Even after adding about 4T more flour, it looked sticky and it didn't appear to rise much. I was afraid it would be charred on the outside and gooey on the inside, so I was happily surprised when it came out smelling wonderfully with a nice texture and not overly sweet or fruity. The recipe called for 1 teaspoon of apple pie spice. I substituted 2 teaspoons of cinnamon to good effect. I also used about 3 teaspoons of Bread Machine Boost. * Exported from MasterCook * Onions And Shallots, Peeling - How To Recipe By :Cuisine, Mar/Apr 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** It takes forever to peel the skin off an onion or shallot because it's dry and tight. Just soak them in water for 10 min to make their skin more pliable. They're much easier to peel. By L. Ciampa Andover, MA >From: Reggie Dwork - - - - - - - - - - - - - - - - - - -