* Exported from MasterCook * Orzo With Sun-dried Tomatoes And Artichokes Recipe By :Healthy Vegetarian: Land O'Lakes #45 Serving Size : 4 Preparation Time :0:45 Categories : Eat-Lf Mailing List Italian Pasta 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 1/2 cup shredded Parmesan cheese -- fresh, divided use Heat oven to 350F 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. ADD CHEESE AND BAKE: In 2-quart casserole toss vegetable-pasta mixture with 1/3 cup Parmesan cheese. Cover; bake for 30 to 35 minutes or until heated through Sprinkle with remaining Parmesan cheese. Salt and pepper to taste PER SERVING: Calories 130; Protein 6 g; Carbohydrate 22 g, Fat 3 g (21%cff); Cholesterol <5 mg; Sodium 250 mg NOTES: Make twice the amount of the vegetable-pasta mixture without cheese. RESERVE (cover; refrigerate) HALF (5 cups) for a salad: see "Mediterranean Lemon Pasta Salad." >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : This dinner times 2 caught my fancy. Colorful! looks good enough to eat. The book says start with a hot casserole: ORZO WITH SUN-DRIED TOMATOES AND ARTICHOKES But make twice the amount of the vegetable-pasta mixture without cheese. RESERVE HALF (5 cups) for a salad to make a day or two later: see "Mediterranean Lemon Pasta Salad." 2 meals: basically 1 prep. * Exported from MasterCook * Parsley, Storing - 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 -------- ------------ -------------------------------- ***** Fresh parsley will last for weeks in a jar. Remove the band from stems, but don't rinse parsley. Place it in a clean jar with stems down, replace lid, and refrigerate. Pour off any water that periodically appears in jar. By J. Danko Henderson, NV >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad With Flageolet, Artichokes And Hot Basil Dressing Recipe By :Hanneman and Redwood House Jun 1998* Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pieces dried tomatoes -- soaked in 1/2 cup warm water -- reserved 1 teaspoon orange zest 1 dried chile pepper -- optional ***STIR FRY*** 2 tablespoons unsalted butter 1 tablespoon extra virgin olive oil 6 ounces water packed artichoke hearts -- drained and quartered freshly ground black pepper -- be generous 1 large garlic clove -- minced 1 tablespoon chopped fresh basil 1 1/2 cups cooked flageolet beans or other white beans 4 tablespoons balsamic vinegar 1/4 teaspoon Tamari soy sauce or salt 2 tablespoons chopped fresh cilantro 6 ounces tricolor pasta -- such as Rainbow Twirls -- cooked drained and chilled 2 tablespoons pimientos -- chopped 1 medium carrot -- finely grated In a wok or large skillet heat the butter and the olive oil. Saute the artichoke hearts, garlic and pepper for about 5 minutes. Add the chopped rehydrated tomatoes (see tip) and fresh basil; saute for 1 or 2 minutes until the basil is aromatic. Add the beans and heat through. Add vinegar and soy; using a fine strainer, add 2 to 4 tablespoons of the liquid used to rehydrate the tomatoes. Stir in the remaining ingredients; toss to blend and heat. Add more tomato liquid if needed to coat all ingredients with the dressing. Serve immediately with fresh bread. PER SERVING: 384 cals, 9 g fat, 11 mg chol. 19% cff. Serve with: "Walnut Onion Bread" from Best Recipes; LA Times) PRE-COOK THE PASTA: Cook pasta in plenty of boiling water for 7 to 8 minutes or as directed on the package. Drain; rinse in iced water; drain well and chill in the refrigerator for at least 4 hours. PRE-COOK THE BEANS: Cook the flageolet beans (navy or cannellini beans may be substituted); drain, shock; drain well and chill in the refrigerator for at least 4 hours. TOMATO TIP: Soak the dried tomatoes in warm water seasoned with a dried chile pepper (kind you'd use for Kung pao) and fresh orange zest. When soft, remove the tomatoes and coarsely chop; reserve the liquid. *COOKSNOTE: *HOT BASIL DRESSING* from Betsy Balsley's, 1990: BEST RECIPES FROM THE LOS ANGELES TIMES (NY: Abrams) inspired the sauce for this hot pasta salad. The Dressing was once served at the The Redwood House Restaurant in downtown Los Angeles. See "Salade Poulet (Redwood House)." Note, too, that the balsamic stains the pasta. The flavor and aroma were exceptional. The chile pepper may not be necessary; but the orange zest is a must. Wonderful with the Walnut Onion Bread. -- Hanneman >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : If you like balsamic vinegar and basil and artichoke and pasta and flageolet beans.... hope you try this. It goes very well with that walnut onion bread * Exported from MasterCook * Pasta With Chicken And Olive Sauce Recipe By :Family Circle Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces pasta shells 1 tablespoon olive oil -- * 1 large onion -- chopped 1/2 pound boneless skinless chicken breast halves -- cubed 12 black olives -- pitted 12 green olives -- coarsely chopped 1 cup diced tomatoes 3 tablespoons chopped fresh basil 1/4 teaspoon salt 1/8 teaspoon black pepper 1. Cook shells according to package directions. 2. Meanwhile, heat the oil in large, heavy skillet over medium-high heat. Add onion; cook, stirring occasionally, until softened, for about 2 minutes. 3. Add the cubed chicken to the skillet; cook, stirring occasionally, until the chicken loses its raw look, about 2 minutes. Add the coarsely chopped black and green olives, the diced tomatoes and fresh basil. Bring to boiling. Add 1 cup of the pasta cooking water to the skillet, stirring to mix. Return the sauce to boiling over medium-high heat, stirring. Add the salt and pepper to the skillet, stirring to blend. 4. Drain the pasta and toss with the sauce in a large serving bowl until the pasta is well coated. Sprinkle the top with grated Parmesan cheese, if desired. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : * Original recipe called for 2 Tablespoons Olive Oil Calories: 466.5 (17.3% from fat) Fat: 8.9g Cholesterol: 33mg Carbohydrate: 70.3g Fiber: 3.9g Sodium: 616mg * Exported from MasterCook * Pasta With Rosemary, Chicken And Asparagus Recipe By :www.ilovepasta.org Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. Mostaccioli -- uncooked -- Ziti or other medium pasta shape 1 tbsp. vegetable oil 1 clove garlic -- minced 1/2 tsp. dried rosemary 10 oz. boneless skinless chicken breasts -- trimmed of fat and cut into bite-size -- thin strips 16 asparagus spears -- sliced thin -- (about 2 cups) -- or 1 10-oz. frozen asparagus -- thawed and drained -- sliced thin 1/2 cup chicken broth 2 tbsp. parsley -- chopped 2 tbsp. grated Parmesan cheese Salt and freshly ground pepper -- to taste Prepare pasta according to package directions; drain. Heat vegetable oil in a deep skillet over medium heat. Add garlic and rosemary and cook 15 seconds. Add chicken and cook, tossing well, until lightly browned, about 3 minutes. Add asparagus, chicken broth, parsley and pasta to skillet. Increase heat to high and boil, stirring occasionally, until liquid has reduced enough to lightly cover pasta. Sprinkle Parmesan, salt and pepper over pasta and toss. Serve immediately. Each Serving Provides: 540 Calories 33.5 g Protein 83.3 g Carbohydrates 7.4 g Fat 43.8 mg Cholesterol 193 mg Sodium Calories from Fat 13% >From: "Kathy Rogers" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peeling Acorn Squash - How To Recipe By :Cuisine, Sept/Oct 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The deep groves in acorn squash make them hard to peel. Instead of digging in the grooves with a vegetable peeler, first peel the bumps. Then, slice the squash between the grooves to make wedges. Scrape the seeds from these pieces, and finish peeling the skin from the outside edges. The squash wedges can then be cut to the size you need for your recipe. By D. Meis, LeMars, IA >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto Potato Salad Recipe By :Rose Reisman, Enlightened Home Cooking Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds whole red potatoes -- scrubbed 1 cup snow peas -- halved 3/4 cup chopped red onions 3/4 cup chopped red bell peppers 3/4 cup chopped green bell peppers 1/2 cup corn kernels 2 medium green onions -- chopped 2 tablespoons toasted pine nuts 2 tablespoons lemon juice ***PESTO*** 1 1/4 cups packed fresh basil leaves 3 tablespoons olive oil 2 tablespoons pine nuts -- toasted 2 tablespoons grated parmesan cheese 1 teaspoon minced garlic 1/4 teaspoon salt 1/4 cup chicken stock Put potatoes in a saucepan with cold water to cover; bring to a boil and cook for 20 to 25 minutes, or until easily pierced with a sharp knife. Drain and set aside. For the pesto. Meanwhile, put basil, olive oil, pine nuts, Parmesan, garlic and salt in a food processor. Process until finely chopped. With the processor running, gradually add stock through the feed tube; process until smooth. In a saucepan of boiling water or the microwave blanch snow peas for 1 or 2 minutes, or until tender crisp; refresh in cold water and drain. Place snow peas in a large serving bowl along with pesto, red onions, red and green peppers, corn, green onions, pine nuts and lemon juice. When potatoes are cool enough to handle, cut into wedges and add to serving bowl; toss well to combine. REF: "Enlightened Home Cooking" by Rose Reisman Attached to story "Potato Salad" by Carol Ward; syndicated by Knight Ridder; appeared in Riverside Press-Enterprise 06/14/1998(Sun). >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pina Colada Shake Recipe By :Prevention Magazine Jan 1996: Kathleen Daelemans Serving Size : 1 Preparation Time :0:05 Categories : Beverages Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 banana -- frozen 1/4 cup pineapple chunks in juice 1/2 teaspoon coconut flakes 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 * Pineapple 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 lowfat vanilla yogurt 1/4 cup drained crushed pineapple 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 crackers, bread, fruit, or raw vegetables. >From: Beverly Manning - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta Lasagna With Escarole And Cheese Recipe By :Bon Appetit January 1997 / Two4lite.mcf 1996 Serving Size : 8 Preparation Time :0:50 Categories : Casseroles Eat-Lf Mailing List Grains & Cereals Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups yellow cornmeal 3 3/4 cups water 1 teaspoon salt -- or prepared polenta -- (1.5 lb chub) 1 tablespoon olive oil -- light (1 to 2) 1 onion -- diced 4 teaspoons minced garlic 1/2 cup red and green bell peppers -- chopped 3/4 pound escarole -- chopped 24 ounces no-salt-added chopped tomatoes -- with juice 1/4 cup chopped fresh basil 1 tablespoon chopped fresh tarragon -- or more freshly ground pepper 2 1/2 ounces hazelnuts, dry-roasted -- chopped 6 ounces fat-free mozzarella cheese -- (6 to 8) 1 medium egg 8 ounces fat-free ricotta cheese -- (8 to 10) 1/4 cup parmesan cheese 1 tablespoon fresh lemon juice Caesar salad The idea: Slice prepared and chilled polenta into "lasagna noodles" and bake with a tomato sauce, escarole, and hazelnut filling and three cheeses. Polenta ... prepare a narrow loaf pan (8 or 9 inches long) with cooking spray. Bring water, cornmeal and salt to boil in a heavy large saucepan, whisking constantly. Reduce heat to medium-low; whisk until mixture is very thick, about 5 minutes. Transfer to loaf pan and smooth the top. Cover; chill until firm (at least 3 hours or overnight). TIP - whisking makes it creamy. Filling ... Heat oil in large skillet. Saute over medium heat, the onion, garlic, and bell peppers; about 5 minutes; add more oil to keep this mixture moist. Season with salt and pepper. Add escarole and saute to wilt (2 to 3 minutes); to longer. Push the saute to the edge of the pan, making a well; add the tomatoes, nuts, herbs and pepper. Reduce the heat. Do NOT stir to combine; not yet. 15 Noodles ... Remove polenta loaf from the pan and slice into long strips resembling lasagna noodles. If using chub, cut first four slices to square up the chub, then cut the rest. Cheese ... Grate the mozzarella and set aside. Whip the egg with the ricotta until fluffy. Whip in the parmasan and the lemon juice. TIP -- baked, sliced fat-free mozzarella will be chewy. So we take the time to grate it. Freeze it first. Set oven to 400F/200C degrees. Spray a 15 x 9 x 2 inch cake or ovenproof pan. Spread about 1/2 cup of the tomato mixture from the center of the skillet in the pan. Now stir the tomato and vegetable mixtures to combine. Layer 5 noodles in the pan. Top with half the sauce. Dab with half the ricotta. Repeat; top with 5 noodles and the mozzarella. Sprinkle a little parmesan on top (optional). Bake 35 to 40 minutes uncovered. Remove from the oven. Let stand before cutting. Serve with a simple salad; recommend a low-fat Caesar. Yields 8 servings at 275 cals, 9.5 g fat, 33 mg chol, (31% cff) 635 sodium. CooksNotes ... This is my version of the recipe on page 63. The Caesar was the right choice. Also; we served 2 portions, froze half, and cut the remainder into 3 lunch portions reheating in the Microwave. (patH formatted for McRecipe List 1/23/97) Reissued 5/1/98. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : I've found that just about any pasta sauce or salad works well with polenta; You can grill it, bake it or dry-skillet toast it. I've made this lasagna with slices from the chub -- it slices better when very cold. another idea is to make some of the chub into croutons or small cakes the size of rice cakes and serve with salads and/or soups. one tip: The chub isn't as creamy - i mean, it tends to be drier; so it can crumble if over-handled. NOTE: this is 31% cff as written - so -- reduce fat by using the fat-free parmesan, egg sub or replacer or soft tofu to bind. Use fewer nuts - etc. * Exported from MasterCook * Potato And Spinach Bake Recipe By :Book (unknown) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 baking potatoes 3/4 Cup tofu 1 Package frozen chopped spinach 3/4 Cup nonfat yogurt 1 Large onion -- diced 1 Clove garlic 1/2 Teaspoon salt 1/2 Teaspoon pepper Cook potatoes in oven or microwave until done. Defrost the spinach and drain off most of the liquid. Saute the onion and garlic. Scoop potatoes from their skins and mash. Combine potatoes with the rest of the ingredients. Spoon into a sprayed casserole dish and microwave for about 15 minutes or bake in a regular oven at medium heat until just starting to brown. 167 cals, 2.2g fat Notes: Personal Collection at the ADVANCED LIFE SUPPORT PROGRAM NASA Johnson Space Center http://pet.jsc.nasa.gov/alssee/demo_dir/als_recip/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad, Creamy Slim And Trim Recipe By :Midwest Living Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 pounds medium potatoes 2/3 cup nonfat mayonnaise -- OR salad dressing 1/2 cup celery -- thinly sliced 1/3 cup chopped green bell pepper 2 green onions -- thinly sliced -- OR 1/4-cup chopped onion 1 tablespoon prepared mustard 1 teaspoon vinegar -- OR tarragon vinegar 1/4 teaspoon salt 1/4 teaspoon pepper 1 hard-boiled egg -- coarsely chopped ***OPTIONS*** 2 tablespoons skim milk -- or more celery leaves paprika 1. POTATOES: about 4 medium. Wash potatoes and cut into cubes (about 4 cups cubed). Leave the skin on, if you like. In a covered saucepan, cook potatoes in enough boiling water to cover for 20 to 25 minutes or till just tender. Drain well. 2. In a large bowl, combine the mayonnaise, celery, green pepper, onions, mustard, vinegar, salt and pepper. 3. Add potatoes and egg. Toss lightly to mix. Cover and chill for 6 to 24 hours. If you'd like a creamier salad, stir in the skim milk before serving. 4. Serve garnished wit h celery leaves and sprinkled with paprika, if you like. Serve as side-dish Note: If you're watching the cholesterol in your diet, you can leave out the egg or use egg whites. For variety, try substituting a different sweet pepper--yellow, brown, purple, red or orange--for the green one. [per serving: 140 calories, 3 g protein, 30 g carbohydrate, 1 g fat (6% cff), 36 mg cholesterol, 482 mg sodium.] Notes: http://midwestliving.com/salads/ "Leaving the skin on the potatoes adds fiber to this classic side dish. Low-fat mayonnaise or salad dressing helps cut the fat to 1 gram per serving, compared with about 25 grams in a typical creamy potato salad. The mustard spices up the flavor." >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad, Delish Recipe By :WRAL (c) 1997 Don Mauer: Lean & Lovin' It Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Pounds new potatoes 1 1/2 Cups nonfat mayonnaise -- such as hellmann's 1/2 Teaspoon salt 1/4 Teaspoon fresh ground black pepper 1 Tablespoon paprika 1 Tablespoon celery seeds 1 Cup diced celery 1 Bunch green onions -- white part only -- thinly sliced 6 hard-cooked eggs, yolks removed -- coarsely chopped 1. Cut each unpeeled potato into about 6 slices. Steam potato slices for 20 minutes, or until tender. Cool, cover and chill overnight. 2. In a large bowl whisk together the mayonnaise, salt, pepper, paprika, celery seed and green onions. 3. Add the potatoes and egg whites to the bowl with dressing and toss gently but thoroughly, until dressing coats all the ingredients. Serves 12. [per serving: 197 calories (12.2% from fat), 2.7 g.fat(trace of saturated fat), 4.1 g. protein, 39.6 g. carbohydrate, no cholesterol, 423 mgs. sodium.] TIPS: *This salad tastes best when served within 24 hours of preparation. VARIATION: For an interesting Chicago/Swedish-style variation, substitute 1 tablespoon of caraway seeds for the celery seeds. Lean and Lovin' It 1997 Capitol Broadcasting Company, Raleigh, NC. Notes: http://www.wraltv.com/features/lean May 1, 1997. "Many years ago, when I worked in Chicago, there was a sensational deli-style restaurant within a few blocks of my job. The name of this terrific restaurant was "Delish." They prepared a dynamite, creamy-style potato salad that I always found irresistible. The red skins were left on the potatoes, which made it even more delectable to my eye. The Chicago Sun-Times wrote about Delish in 1984. The one recipe they shared was for their potato salad. I was ecstatic, since I wanted to attempt to duplicate it at home. Flash forward 10 years. I open up my recipe box one day and discover a yellowed copy of Delish's potato salad. I immediately set about to prepare their salad with my new lean ways in mind. This recipe is the excellent result. The original had over 225 grams of fat in the entire recipe. My new version is almost fat-free. Yes!" >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Raisin Cake Recipe By :Karo pamphlet Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Non-stick cooking spray 1 2/3 Cups Flour 2/3 Cup Sugar 1/4 Cup Nonfat dry milk 1 Teaspoon Baking soda 1/2 Teaspoon Baking powder 1/2 Teaspoon Salt 2 Teaspoons Pumpkin pie spice 1/2 Cup Raisins 2 Egg whites 1 Cup pumpkin, canned 1/3 Cup Corn syrup -- light or dark 1/3 Cup Orange juice -----FAT-FREE CREAM SAUCE----- 1 Cup Nonfat vanilla yogurt 1/2 Cup Confectioner's sugar Spray 9-inch square baking pan with cooking spray. In large bowl combine dry ingredients; stir until smooth. Pour into prepared pan. Bake in 350F oven 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. If desired, serve with Fat-Free Yogurt Cream Sauce. Each serving (without sauce) provides: 0 g total fat, 0 mg cholesterol, 130 Calories, 3 g protein, 29 g carbohydrate, 150 mg sodium FAT-FREE YOGURT CREAM SAUCE: Line a strainer with paper coffee filter or cheesecloth layers. Add yogurt, set over bowl and refrigerate 4 hours. Discard drained liquid. Combine thickened yogurt and sifted confectioners' sugar; stir until smooth. Makes about 1/2 cup sauce. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ranch Style Salad Dressing, Don Mauer's Recipe By :WRAL (c) 1997 Don Mauer: Lean & Lovin' It Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup nonfat sour cream 3/4 Cup nonfat mayonnaise 1/2 Cup nonfat buttermilk 1 Tablespoon fresh lemon juice 2 Tablespoons red wine vinegar 1 garlic clove -- mashed to a paste 2 1/4 Teaspoons Worcestershire sauce 1 1/2 Teaspoons chopped chives 1 1/2 Teaspoons minced shallot 1 1/2 Teaspoons dijon mustard 1/2 Teaspoon celery seeds 1. Add all the ingredients to a small stainless steel or ceramic bowl and whisk together well. Refrigerate prepared dressing for at least one hour to allow the flavors to blend. Makes 1 pint. LeanTip: If the dressing is too thick, thin with water to desired consistency. PER 2 tablespoons: Calories: 37.9 (22.9% from fat); Fat: 0.96 grams (trace of saturated fat); Protein: 1.1 gram; Carbohydrates: 5.8 grams; Cholesterol: 2 mgs Sodium: 142 mgs. REF: 1998, Capitol Broadcasting Company, Raleigh, NC. Notes: http://www.wraltv.com/features/lean January 26, 1998 "Supermarket low-fat dressings are only a partial solution since their flavors can be flat and the texture is gummy. What do I do? I turn to my own dressing. It is ready in a flash and keeps well. I'm in control of the ingredients and use the freshest I can find. My dressing has a little more than half the calories and just one-sixth of the fat of the full-fat version. This dressing not only makes a salad sing, but makes a dandy dip for fresh vegetables." >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Hummus Recipe By :pamra@rockland.net (Alexandra Soltow) Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chopped garlic canned roasted red peppers canned garbanzo beans cumin lemon juice cayenne pepper I also make red pepper hummus by putting some chopped garlic, canned roasted red peppers, canned garbanzo beans, cumin, lemon juice, and cayenne pepper in the food processor and whirling it all around until it's dip-like in consistency. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Soup Recipe By :Kafka's Microwave Gourmet Healthstyle Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 lbs red bell peppers -- (1.2 kg) 2 1/2 cups water -- (590 ml) 1/2 cup nonfat yogurt Kosher salt -- to taste Freshly ground black pepper -- to taste 1. Stem and seed and derib peppers. Place in microwave plastic bag and loosely knot, or in 2.5 qt souffle dish covered tightly with microwave plastic wrap. Cook at 100% for 15 minutes in 650-700 watt oven. 25 minutes in 400-500 watt oven. Prick plastic to release steam. 2. Remove from oven and uncover. Puree peppers in a food mill, using medium disk. 3. Place red pepper puree in mixing bowl and whisk in the water until well blended. Slowly whisk in the yogurt until smooth. Add salt and pepper to taste. 4. Chill in refrigerator for three hours or overnight. Serves 4 (1 cup serving) Cal: 74, Chol: 0 gr Fat: 1 gr Prot: 8 gr Carb: 14.5 gr %RDA: calcium 7%, phosporus 10%, iron 17%, 536 gr potassium, vitamin A 265%! thaimin 14%, riboflavin 10%, vitamin C 737%! Notes: I bet blended Mori Nu Lite tofu would work well as a substitute for the yogurt. Also, an alternative prep for the red pepper puree would be to cook the peppers over gas flame on stove or under broiler till skin is black. Place in zip-lock bag for 5-10 minutes. Remove skin and then blend to a puree in blender. >From: Aiko Pinkoski - - - - - - - - - - - - - - - - - - - NOTES : When I was really sickly the recipe below was the most nutritious and easy to make & swallow soup, from fatfree I think. It tastes good cold or cool, so should travel well in a cooler. * Exported from MasterCook * Red Rice And Lentils Recipe By :Bonnie Leplang Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 whole onion -- chopped, about 1 cup 1 whole red bell pepper -- seeded, cored and -- chopped about 3/4 cup 1 cup brown rice 1 teaspoon chili powder 1/2 teaspoon dried oregano 1/8 teaspoon cayenne pepper 1/2 teaspoon ground cumin 2 cups chicken broth -- OR vegetable broth 1/2 cup crushed tomatoes 1/2 cup lentils Serves 4-6 Heat the oil in a heavy saucepan over med-high heat. Add the onion and bell pepper and saute stirring constantly, until the onion is golden, about 5 minutes. Stir in the rice, chili powder, oregano, cumin and cayenne. Add the broth, tomatoes, and lentils, bring to a boil, reduce the heat, cover and cook about 45-50 minutes, until the liquid is absorbed and the rice and lentils are tender. Fluff with a fork, taste and adjust seasonings, serve. Nutrition (per serving): 304 calories Saturated fat 1 g Total Fat 4 g (10% of calories) Protein 12 g (16% of calories) Carbohydrates 56 g (74% of calories) >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a delicious accompaniment to a roast chicken, poached fish or broiled meat--or a hearty and very healthy vegetarian entree. * Exported from MasterCook * Red, White And Blueberry Bars Recipe By :Pillsbury Poppin' Fresh Homeade Cookies Serving Size : 35 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1 1/2 cups sugar 2 teaspoons baking powder 1 teaspoon salt 1 cup milk 1/2 cup shortening 4 large egg whites 1/2 teaspoon almond extract 1 cup fresh blueberries -- or frozen Frosting: 3 cups powdered sugar 1/4 cup margarine 3 tablespoons cherry liquid -- up to 5 tbsp 1/3 cup maraschino cherries -- chopped Cake: Blend flour, sugar, baking powder, salt & shortening. Add milk & mix on low speed until moistened. Add egg whites & almond extract. Beat for 2 minutes at medium speed. Fold in blueberries. Pour into a greased 15 x 10 jelly roll pan. Bake at 350F for 23-33 minutes or until a pick inserted in center comes out clean (mine only needed the 23 minutes). Cool completely. Frosting: Combine powdered sugar, margarine & enough cherry liquid (3 - 5 tbsp) until frosting is of desired consistency. Fold in cherries. Spread over cooled bars. Per bar: 148.2 cal, 4.6 g fat(27.3%), 1 mg chol, 108 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I substituted 1/2 cup of Egg Beaters for the egg whites. I just finished making these so thought I'd share. The bar is actually more cake-like but it makes plenty for picnics & looks very pretty. The frosting calls for 3-5 tbsp liquid. I usually need just a bit above the 3 tbsp so start with that & check the consistency. * Exported from MasterCook * Roasted Bananas With Brown Sugar Walnut Glaze Recipe By :Cooking Light, Sept 1997 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Packed Brown Sugar 1/4 cup Fresh Lemon Juice 2 Tbsp I Can't Believe It's Not Butter - Light -- Melted 1/4 Tsp Ground Cinnamon 4 Lg Bananas Firm, Ripe, Abt 1 1/2 Lbs Nonstick Cooking Spray 1/4 cup Chopped Walnuts -- Toasted 1 1/2 cup Lowfat Vanilla Frozen Yogurt Preheat oven to 450F. Combine first 4 ingredients in a bowl, and set aside. Cut bananas in half lengthwise. Place banana halves, cut sides up, on a jelly-roll pan coated with cooking spray. Bake at 450F for 4 min. Drizzle sugar mixture evenly over banana halves, and sprinkle with toasted walnuts. Bake an additional 3 min. Cut each banana piece into thirds crosswise. Serve bananas with frozen yogurt; drizzle with any remaining sugar mixture. Yield: 6 servings Serving Size: 4 banana pieces and 1/4 C frozen yogurt This was an easy to make dessert. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 166.9 Total Fat 3.3g Sat Fat 0.9g Carb 32.9g Fib 1.3g Pro 3.7g Sod 73mg CFF 17.2% * Exported from MasterCook * Rolled Beef Swirls Recipe By :Quick & Easy Microwaving Ground Beef Serving Size : 8 Preparation Time :0:22 Categories : Eat-Lf Mailing List Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds ground turkey breast 2 egg -- beaten 1/2 cup seasoned bread crumbs 1/2 teaspoon salt FILLING 2 cups mushroom -- sliced 1/4 cup green onion -- sliced 1/4 cup celery -- chopped 1/4 cup parsley 2 tablespoons olive oil 1 cup lowfat mozzarella cheese -- part skim milk -- shredded 1/2 cup seasoned bread crumbs 1/4 cup parmesan cheese -- non-fat -- grated 1 teaspoon Italian seasoning 1 dash pepper Toast sesame seeds. Set aside to cool. Combine all meat mixture ingredients in a med. bowl. Set aside. Combine all filling ingredients in a small bowl. On wax paper, shape meat mixture into a 15 x 9 rectangle. Sprinkle meat with filling mixture, leaving a 1" border on all sides. Roll up the loaf, starting on the short side. Lift the paper until the meat begins to roll tightly, enclosing the filling. Continue to lift and peel back the paper while completing the roll. Roll the meatloaf in sesame seeds, pressing to coat. Slice the loaf into 8 equal pieces. Place pieces on a wax-paper-lined baking sheet and freeze until firm. To Cook (TIME IS FOR 4 PIECES): Arrange on a roasting rack. Cover with wax paper; microwave at 70% (med. High) for 18 - 22 minutes. or until meat is firm and no longer pink. Let stand for 3 minutes before serving. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Recipe can be doubled. * Exported from MasterCook * Savory Bean Casserole Recipe By :Lean and Luscious and Meatless, Vol 3 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Vegetable Oil 3 Cloves Garlic -- Finely Chopped 1 cup Chopped Onions 1 cup Chopped Carrots -- in 1/4 inch pieces 1/2 Tsp Dried Basil 1/4 Tsp Dried Rosemary -- Crumbled 1/4 Tsp Dried Thyme 1/4 Tsp Ground Sage 1 Bay Leaf 1/4 Tsp Salt 1/8 Tsp Pepper 2 Med Potatoes Unpeeled, Cut In 1/2" Cubes 1 Lb Great Northern Beans, Canned Rinsed, Drained - Yields 10 Oz Of Beans 2 Tbsp All-Purpose Flour 1 1/2 cup Water by Bobbie Hinman & Millie Snyder Preheat oven to 375F. Lightly oil a 1 3/4 qt casserole or spray with nonstick cooking spray. Heat oil in a large nonstick skillet over med heat. Add garlic, onions, carrots and spices. Cook 10 min, stirring frequently. Remove from heat. Remove and discard bay leaf. Add potatoes and beans, mixing well. Place flour in a small bowl. Add a few tablespoons of water, stirring to make a thick paste. Gradually add remaining water, stirring until smooth. Stir into skillet, mixing well. Spoon mixture into prepared casserole. Bake, covered, 45 min, stirring once halfway through cooking time. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very tasty. I don't feel that it adequately serves 4. I would definitely make it as 1 1/2 the recipe to serve 4. Cal 228 Total Fat 3g Sat Fat 0.4g Carb 41.5g Fib 7.9g Pro 10.6g Sod 153mg CFF 11.4% * Exported from MasterCook * Scout Dinners Recipe By :Kathryn Serving Size : 6 Preparation Time :0:20 Categories : Camping, Backpack, Trail Food Eat-Lf Mailing List Meats Potatoes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 potato 6 Onion 1 pound carrot 1 pound lean ground beef seasoning salts Scrub and clean all vegetables. Peeling is optional. Cut up all vegetables into bite size chunks. Form meat into 6 separate patties and place on in tin foil, top with 1/6 of the vegetables, top with a little seasoning salt. Wrap Foil tightly around the meal and through in fire or oven 375 until vegetables are soft. Usually around 20-30 minutes. >From: "kathryn@burgoyne.com" - - - - - - - - - - - - - - - - - - - NOTES : These are great when you are "roughing it". Really good flavor. Make sure your meat is 7% or less or it won't be LF. I usually make then with out meat, but you need to put some sort of cooking spray or fluid so that it won't burn if you don't use meat. Have fun! You actually throw it in the fire. If you some cinders and ashes built up it is best to bury it in there. The other thing we used to love is cutting the top off of an orange and eat *most* of the orange out, then fill the skin up with low fat Bisquick batter. Put the top back on and wrap it in foil and through into the fire until it is solid. Orange Pancake! Have Fun. * Exported from MasterCook * Scrambled Spanish Tofu Recipe By :Book (unknown) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray -- or up to 2 tsp vegetable oil- 1 cup chopped onions 1 cup chopped green bell pepper 1 pound medium or firm lowfat tofu -- sliced and drained between towels 1/4 teaspoon garlic powder 1/4 teaspoon turmeric 1/8 teaspoon pepper salt -- to taste ***SAUCE*** 8 ounces salt-free tomato sauce 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1/8 teaspoon garlic powder Heat oil in a large nonstick skillet over medium heat. Add onions and green peppers. Cook, stirring frequently, until onions are lightly browned, about 15 minutes. While onions are browning, place tofu in a large bowl and mash with a fork. Add spices and mix well. Combine all sauce ingredients in a small saucepan and heat until hot and bubbly. Add tofu mixture to vegetables in skillet. Cook, stirring frequently, until heated through. To serve, divide tofu mixture onto 4 serving plates. Top with sauce. Hanneman Fri, 06/12/98 Surfing Expedition 126 cals, 5.6g fat Notes: Personal Collection at the ADVANCED LIFE SUPPORT PROGRAM NASA Johnson Space Center http://pet.jsc.nasa.gov/alssee/demo_dir/als_recip/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sicilian Pasta Salad Recipe By :VegTimes/July 1998 Serving Size : 6 Preparation Time :0:25 Categories : Eat-Lf Mailing List Italian Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon salt -- optional 8 ounces pasta shells or other short shaped pasta 2 cups green beans -- fresh, trimmed -- and cut into 1-inch lengths 1 medium yellow squash -- halved lengthwise -- and cut into 1/4-inch slices 1/4 cup dried tomatoes -- marinated, chopped 12 ounces artichoke hearts -- marinated, chopped 2 tablespoons red wine vinegar 1 tablespoon chopped fresh oregano 1 package skim milk mozzarella cheese -- diced (6 ounces pkg) salt and black pepper SEVERAL POTS: Steam green beans and squash separately until each is just tender. Rinse under cold tap water and drain well. Meanwhile, cook pasta in a large pot of salted water. Rinse under cold tap water and drain well. Use oil packed marinated sun dried tomatoes and artichoke hearts. Drain and chop the tomatoes; chop the artichoke hearts, retaining the liquid. Add 1 to 2 tbs. vinegar to the liquid. Assemble the pasta salad in a large bowl and toss to coat. Serve at room temperature. [PER SERVING with marinated tomatoes and artichokes: 351 cals, 10g fat (26% cff). ] TESTED Variation: Rinse dry-pack sun-dried tomatoes free of sand. Rinse water-packed artichoke hearts and cut into sixths or eights. Marinade both in 1/4 cup fat-free Italian style salad dressing containing red wine vinegar. Retain the marinade to dress the salad. ONE POT: Bring large pot of water to a boil. When water boils add pasta, omit salt. Cook for 2 to 2+1/2 minutes. Add the green beans and cook for 4 to 4+1/2 minutes. Add yellow zucchini and cook 1 to 1+1/2 minutes. Transfer to a colander. Rinse well under cool tap water. Set aside to drain. ADDITIONS/CHANGES: Dice a 1/2-inch slice of red onion; substitute basil for oregano; add a handful fresh spinach leaves, chopped. Use half the amount of cheese. Assemble salad; toss with the marinade-dressing. Serve at room temperature. [PER SERVING: 234 cals, 3g fat (12%cff)] / Hanneman 1998 June / We served with a "Prairie Roll," a whole-wheat with rye and molasses dinner roll resembling squaw bread. Enjoyed the textures and flavors. Use Perc (tm) or other salt substitute to brighten it. Satisfying, light supper. Six is accurate. Increase pasta to 10 oz and feed 10 when served with bread. Recipe from PAT Hanneman "kitPATH" http://wizard.ucr.edu/~phannema - - - - - - - - - - - - - - - - - - - NOTES : We'd do this again, especially for a picnic. It's so low in fat, it shouldn't spoil too quickly. What we ate is described under the heading: "TESTED Variation:" * Exported from MasterCook * Southern Fried Catfish In The Oven Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh catfish fillets 1 egg -- beaten -- OR equivalent no-cholesterol substitute 1 tablespoon vegetable oil 1 tablespoon lemon juice 4 tablespoons cornmeal Seasoned salt and pepper to taste Spray a shallow nonstick baking pan with cooking spray. Cut fillets into 4 serving pieces. Fork-blend egg, oil and lemon juice together in a shallow dish. Sprinkle cornmeal and seasonings together on another plate. Dip fish fillets first in egg mixture, then in crumbs. Arrange fish fillets in a single layer in prepared pan. Bake uncovered in preheated 450-degree oven 8 minutes. Gently turn each fillet with a spatula and bake additional 6 minutes. Makes 4 servings, 195 calories each with egg; 180 calories each with egg substitute. >From: Thsgrl@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Stew #2 Recipe By :1,000 Vegetarian Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 cup chopped green bell pepper 3 cloves garlic -- minced 1 tablespoon chili powder 1/4 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1 can peeled tomatoes -- undrained -- 14 1/2 ounce can 1 1/2 cups black beans -- drained 1 cup corn kernels -- drained 1/4 cup water 1 teaspoon sugar 1/4 teaspoon ground sage 1/4 teaspoon salt -- or to taste 1/4 teaspoon Tabasco sauce -- optional 1 cup diced carrot 1/3 cup chopped fresh cilantro 1. In a 3 quart pot, heat the oil over medium-high heat. Add bell peppers and garlic. Cook, stirring, until the vegetables are softened, about 2 minutes. Stir in the chili powder, cumin, and cinnamon until absorbed. 2. Add the tomatoes, breaking them up with the back of a spoon. Add the black beans, corn, water, sugar, sage, salt, and Tabasco. Cook, uncovered, stirring occasionally, for 15 minutes. Stir in the carrots and cilantro. Cook, uncovered, 10 minutes longer or until vegetables are tender and stew is slightly thickened. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 366.3 (11.9% from fat) Fat: 5g Cholesterol: 0mg Carbohydrate: 64.1 Fiber: 14.7g Sodium:330mg * Exported from MasterCook * Spaghetti Sauce, Homemade Recipe By :Unknown Serving Size : 6 Preparation Time :0:10 Categories : Eat-Lf Mailing List Italian Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp olive oil 8 ozs mushrooms -- sliced 1 cup bell peppers -- chopped 1/2 cup onions -- chopped 14 1/2 ozs crushed tomatoes -- undrained 8 ozs no-salt-added tomato sauce 2 tbsps pizza seasoning 1 1/2 tsps salt 1 tsp granulated sugar 1 tsp oregano 1 tsp basil 1/4 tsp black pepper To prepare sauce, heat oil in a skillet, cook mushrooms, bell peppers, and onions until tender. Add tomatoes, tomato sauce, pizza seasoning, salt, sugar, oregano, basil, and black pepper. Simmer all ingredients until bubbling or 15 minutes. Let cool. Pour sauce over pasta or use in other recipes calling for spaghetti sauce. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanish Bulgur Recipe By :VegWeb Recipe of the Month - 1/97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked pinto beans ***SAUTE*** 2 tablespoons cooking oil 1 clove garlic -- minced 1/2 cup onions -- chopped 1/2 green pepper -- diced 1 1/4 cups raw bulgur wheat ***ADD*** 1 teaspoon paprika 1 teaspoon salt -- optional 1/8 teaspoon ground pepper 1 dash cayenne pepper 28 ounces chopped tomatoes -- peeled cooked beans Have the pinto beans cooked and ready. Saute the garlic, onion, bell pepper and raw bulgur in oil until onion is golden and bulgur is coated with oil. Cover, bring to boil, then reduce heat and simmer 15 minutes or until liquid is absorbed and bulgur is tender (adding more liquid if necessary). *REF This recipe was in the March 1992 issue of Vegan Network. Submitted by Daryl Perry, Washington (state). Hanneman Fri, 06/12/98 Surfing Expedition 319cals, 8.4 g fat Notes: http://www.dycom.net/~cary/vn_stuff/recipes/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Soybean Soup Recipe By :Paulette Mitchell, THE COMPLETE SOY COOKBOOK Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray -- or 1-tb olive oil 1/2 cup celery -- coarsely chopped 1/4 cup onion -- coarsely chopped 1 teaspoon minced garlic 2 cups vegetable stock 1 1/2 cups cooked soybeans -- OR one 15-oz can -- drained and rinsed 2 large tomatoes -- peeled -- and cut into 1/2-inch cubes -- OR 1-1/2 cups canned tomatoes 1 tablespoon minced jalapeno pepper -- or to taste 1 teaspoon ground cumin 1 tablespoon minced fresh oregano 1/2 teaspoon freshly ground black pepper -- or to taste 1 dash salt -- or to taste 1 tablespoon minced fresh cilantro OR fresh flat-leaf parsley ***OPTIONAL GARNISH*** plain yogurt diced red bell peppers minced hard-cooked eggs fresh cilantro sprigs Heat the oil in a large saucepan or Dutch oven medium-high heat. Add the celery and onion; cook, stirring occasionally, until the vegetables are tender, about 4 minutes. Add garlic during the last minute. Reduce the heat to medium. Stir in the vegetable stock, beans, tomatoes, jalapeno pepper, cumin, pepper, and salt. Stir occasionally until the tomatoes and jalapeno pepper are softened, about 5 minutes. Stir in the fresh oregano using) and cilantro. Use a ladle to transfer l/2 cup of the soup mixture blender or food processor; process until smooth. Pour back into the pan; stir until the soup is heated through. Adjust the seasonings to taste. PER 1-1/2 CUP WITH OIL: Cal 187/Pro 12.Gg/Carb ll.9g/Fat 9.9g/Chol Omg/Sod 8. * Covered and refrigerated, this will keep for up to 2 days. Since it thickens while standings stir in water as needed when reheating. OPTIONAL: For a spicier soup, add a pinch of chili powder and/or cayenne pepper when stirring in the cumin and oregano. *OREGANO* If you substitute dried oregano for fresh, add it early; with the beans and tomatoes. Do no substitute dried cilantro. *JALAPENO* Substitute 1 tablespoon canned diced mild green chilies (drained) INTRO: "Although this nourishing soup is easy to make, it's flavors are far from simple. You can adjust the amount of jalapeno pepper to suit your addiction or aversion to heat." -pm >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Brown Rice Bake Recipe By :family recipe Serving Size : 4 Preparation Time :0:40 Categories : Casseroles Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups brown rice -- cooked 1 cup spaghetti squash -- cooked 10 ounces frozen spinach -- chopped, drained 2 ounces mozzarella cheese, part skim milk -- shredded salt pepper 1/2 cup chicken broth Preheat oven to 400 degrees. Grease 2-quart casserole dish. In large bowl combine rice, squash, spinach and cheese; toss until combined. Season with salt and pepper. Pour into greased dish; add chicken broth. Bake uncovered, about 20 minutes or until hot and cheese is melted. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : 1 1/2 cups packed shredded summer squash can be substituted for spaghetti squash. * Exported from MasterCook * Spinach Dip #4 Recipe By :pamra@rockland.net (Alexandra Soltow) Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonfat yogurt Knorr-Swiss Vegetable Soup Mix chopped scallions frozen chopped spinach -- thawed and drained I like to make spinach dip using fat-free yogurt, Knorr-Swiss vegetable soup mix, chopped scallions, and frozen chopped spinach which has been thawed and squeezed dry. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Enchiladas Recipe By :Recipe-a-Day Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Enchilada Sauce Mix 1 can Tomato Sauce -- (1 oz.) (1 to 8) 1 can Refried Beans 1 lb. Fresh Spinach -- (Leaves only) 1 can Corn -- (1 oz.) (1 to 16) 1 small can Chopped Green Chiles 1 cup Dairy-Free Cheddar Cheese -- Grated -- or Monterey Jack Cheese Flour Tortillas Prepare enchilada sauce as directed on the package. While the sauce is simmering, slowly heat the refried beans in a skillet over low to moderate heat. After the sauce is thoroughly mixed, add about 1/4 cup of the enchilada sauce to the beans and blend them to make the beans more manageable. Steam the fresh spinach leaves until wilted. Add one cup of corn and the chiles to the bean mixture. Spread approximately 3 tablespoons of the enchilada sauce on each flat tortilla. Add a layer of the refried bean mixture, then spinach and a small amount of grated cheese in the center of the tortilla. Roll up and place in an ovenproof baking dish, making sure that the seam-side of the tortilla is facing downward. Cover enchiladas with the remaining sauce and the rest of the corn, then sprinkle with grated cheese. Bake covered with foil for 20 minutes in a 375-F degree pre-heated oven. Remove foil and bake an additional 10 minutes uncovered. Serve warm, a perfect match for beans and rice. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Here is a unique recipe that I got from Recipe-a-Day. You don't have to be a vegetarian to appreciate these Popeye-inspired enchiladas. They're naturally low in fat and full of flavor. * Exported from MasterCook * Star Spangled Low Calorie Dessert Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Bottom Layer: 2 cups blueberries 2 cups water 2 pkg sugar free Blueberry-flavored gelatin 1 cup ice water --- Middle Layer: 1 envelope unflavored gelatin 1/2 cup cold water 1 cup skim milk 1 pkg light cream cheese -- (4oz) softened 1/2 cup Equal Spoonful 1 tsp vanilla extract --- Top Layer: 2 pkg sugar free raspberry-flavored gelatin 2 cups boiling water 2 cups cold water Bottom Layer: In saucepan, simmer blueberries and water until berries are soft. Remove from heat, stir in blueberry gelatin until dissolved. Add cold water and mix well. Pour into a 13 x 9 inch baking dish or pan. Refrigerate for 40 minutes or until set. Middle Layer; In small bowl, sprinkle unflavored gelatin over cold water; let stand 1 minute. Heat milk, but do not boil.; add to softened gelatin and stir to dissolve. In mixing bowl, beat cream cheese, Equal Spoonful and vanilla until smooth. Gradually beat in milk mixture. Spoon over bottom layer. chill for 30 minutes or until set. Top Layer: Dissolve raspberry gelatin in boiling water, stir in cold water. Spoon over middle layer. chill for at least 2 hours or until set. To serve, cut into squares. Or layer in individual moulds and unmold to serves. Makes 16 servings. Each Serving: 41 Kcal, 3g protein, 2g fat, 4g carbohydrate >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberries And Cream Recipe By :Low Calorie/Low Fat Recipes, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups strawberries -- quartered 1/4 cup sugar 7 1/2 ounces ricotta cheese, part skim milk 1 tablespoon honey 1/2 teaspoon orange zest 1 tablespoon balsamic vinegar Orange peel curls -- optional Combine strawberries and sugar in a small bowl. Let stand at room temperature for 1 hour or till a syrup forms. Place ricotta cheese, honey, and orange peel in a blender container or food processor bowl. Cover and blend or process till smooth. Transfer cheese mixture to a bowl. Cover and chill till needed, up to 24 hours. To serve, toss strawberries with vinegar. Divide berries and syrup among four dessert dishes. Top with chilled cheese mixture. Garnish with an orange peel curl, if desired. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I've been reading that balsamic vinegar is supposed to be good on strawberries. I've been a little nervous about trying it, so when I found this recipe it seemed like a good way to jump into the idea without too much vinegar. I made this for dessert on Saturday night. It turned out very well, and truly the vinegar complements the berries nicely. If you are not too concerned about fat intake, it probably would have been better with mascarpone instead of the ricotta (it was just a little bit grainy), and a really expensive vinegar would probably be sublime. * Exported from MasterCook * Stuffed Jumbo Shells Recipe By :Tofu Quick & Easy Serving Size : 11 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 21 Pcs jumbo pasta shells -- cooked 3 Cups Homemade Spaghetti Sauce -- divided (see recipe) 1/2 Cup water 1 1/2 Lbs low-fat tofu -- mashed 2 Tsps parsley 2 Tbsps onion powder 1 1/2 Tsps salt 1/2 Tsp garlic powder 1/2 Tsp basil 2 Tbsps fat-free parmesan cheese Preheat oven to 350. Spread two cups spaghetti sauce in a 13 x 9" pan; set aside. Add half cup water to remaining sauce and set aside. In a mixing bowl, combine tofu, parsley, onion powder, salt, garlic powder, and basil. Mix well. Fill cooked shells with tofu mixture. Place shells into pan. Pour spaghetti sauce mixture over top. Sprinkle parmesan cheese over top spaghetti sauce. Bake for 25 minutes, or until bubbly. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : I don't use tofu often but my results with it have worked very well. I use the firm lite tofu by Mori-Nu which I have found at my local supermarket. * Exported from MasterCook * Summer Linguine Recipe By :Hallmark Health Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound linguine 1 carrot 1 stalk broccoli 1 zucchini 1 summer squash 1 red or yellow bell pepper 3 scallions 6 ounces sugar snap peas OR snow peas 1 1/2 tablespoons olive oil 3 cloves garlic -- minced 1 cup low-fat sour cream OR fat-free sour cream 1/4 cup parmesan cheese -- or more to taste 1 handful fresh herbs -- minced fresh pepper -- to taste Cook linguine al dente; drain. Chop vegetables; layer in a steamer in order listed. Steam until just tender (or microwave). Heat oil and garlic in large, heavy pot. Add pasta and vegetables; toss. Add remaining ingredients; toss. Heat through; serve immediately. Hanneman Fri, 06/12/98 Surfing Expedition 225 cals, 4 g fat Notes: http://www.melrosewakefield.com/healthyrecipe.html >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Chicken Bundles Recipe By :Better Homes and Gardens Cooking for Today - Pasta Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 lasagna noodles 1 egg -- beaten 2 cup ricotta cheese, part skim milk -- drained 2 3/4 cup boned and skinned chicken breast halves -- cooked and chopped 1 1/4 tsps dried tarragon -- crushed 2 tbsps butter 2 tbsps all-purpose flour 1/4 tsp dry mustard 1/4 tsp salt 1/4 tsp pepper 1 1/4 cup fat-free half and half 5 ozs shredded lowfat Swiss cheese -- * see note Paprika or snipped parsley (optional) Fresh tarragon sprigs (optional) Cook lasagna noodles according to the directions. Drain noodles; rinse with cold water. Drain again. For filling, in a medium mixing bowl stir together egg, ricotta or cottage cheese, chicken, and 1 1/4 teaspoons tarragon or basil. To assemble bundles, spread about 1/4 cup of the filling over each lasagna noodle. Roll up noodles, starring from a short end. Place bundles, seam-side down, in a 2-quart rectangular baking dish; set aside. For sauce, in a medium saucepan melt the margarine or butter. Stir in flour, mustard, salt, and pepper. Add milk all at once. Cook and stir till thickened and bubbly. Gradually add cheese, stirring till melted after each addition. Pour sauce over lasagna bundles. Cover dish with foil. Bake in a 375 degree oven for 30 to 35 minutes or till heated through. Let stand 10 minutes before serving. Transfer bundles to individual plates. Stir sauce in baking dish. Spoon some of the sauce over each bundle and, if desired, sprinkle with paprika or parsley. If desired, garnish with fresh tarragon sprigs. Makes 8 main-dish servings. Message From "Lynn Ratcliffe" to The TNT Recipes List. * Betsy's notes: Made 6/28/98. Original called for 6 oz of shredded swiss cheese. I wanted lowfat cheese and could only find 5 oz of sliced which I then cut up. It worked fine and lowered the fat count considerably. Depending on people's appetites, you might count on 2 bundles per person (I had one, but my husband had 2). >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangy Lemon Custard Tart Recipe By :California Culinary Academy Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cup Whole Wheat Pastry Flour -- Or Unbleached white flour 2 Tbsp Date Sugar 4 Tbsp Unsalted Butter -- Chilled 1 Egg white 1 Tbsp Apple cider vinegar 4 Tbsp Ice water Grated rind of 1 small lemon Juice of 2 medium lemons 1/2 cup Honey -- Or To Taste 2 Eggs Preparation Time: 1:10 1. Preheat oven to 450F. In a large mixing bowl, combine flour and date sugar. Make a well in center of dry ingredients and grate in butter or stir in oil. With fingers or a pastry mixer, combine butter and flour mixture until it is the texture of cornmeal. Do not overmix. Add egg white, vinegar and enough of the ice water to form a ball of dough. Wrap in plastic wrap a refrigerate for 10 minutes. 2. In a blender or food processor, combine lemon rind, juice, honey, and eggs, and puree until smooth. 3. Lightly flour a counter or breadboard. Roll ball of dough into a 14-inch circle and press into a 9-inch tart pan (preferably one with fluted edges). Pour in lemon filling. Bake for 10 minutes, then lower heat to 350F and bake until firm and lightly browned (about 30 more minutes). Makes 1 nine-inch tart. By Bobbi Zee on Mar 23, 1997 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 233.2 Total Fat 7.6g Sat Fat 4.2g Carb 39g Fib 3.1g Pro 5.3g Sod 23mg CFF 27.9% * Exported from MasterCook * Today's Meatloaf Recipe By :Turkey Store Recipe Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds lean ground turkey 3 tablespoons Worcestershire sauce 2 tablespoons dijon mustard 2 eggs -- or 1/2 cup egg substitute salt and pepper 1 1/2 cups bread crumbs 1 tablespoon parsley -- fresh or dried 1 small onion -- diced 1/2 green bell pepper -- diced 1 tablespoon minced garlic Saute onion and pepper with garlic until tender, set aside. Combine turkey with remaining ingredients and mix well. |Add in onion and green peppers. Shape into loaf and place in a shallow baking dish or loaf pan. Bake at 350 F. for 45 minutes to 1 hour. Halfway through baking, glaze meatloaf with either honey mustard, barbecue sauce or catsup. Serves 8. MC formatting by bobbi744@acd.net ICQ #12099523 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu - Information Recipe By :Liz Caesar, Cook and Tell 6/98 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tofu soy bean curd "Tofu" is the Japanese word for bean curd. It is a low-fat, low sodium, low cholesterol nutrition bargain. Four ounces of tofu contain 80 calories, 4 grams of fat, no cholesterol and 8 milligrams sodium. Made from soybeans in a process similar to making cheese, tofu is custardlike, white and almost tasteless. It absorbs other flavors in a dish. Blend it and substitute the pureed tofu for part of the sour cream, cream cheese or mayonnaise in recipes. Crumble it and it doubles for cottage and/or ricotta cheese. In an egg salad, cut the cholesterol by using half crumbled tofu and half chopped eggs. Toss tofu into a green salad. Substitute it for half of the ricotta cheese in lasagna Cube or slice it and add chunks to your favorite main-dish casseroles, stir-fry dishes, vegetable dishes and soups. Add tofu at the beginning of the dish if there is little or no stirring. Add tofu later when there is stirring in the preparation; in that case add the tofu later and cook just until tofu is heated through. If you can't use up tofu within a week, freeze it. Drain, then leave whole or cut into pieces, freezer-wrap and freeze. To thaw tofu, cover with boiling water and let stand until pliable, from 5 minutes to 15 minutes. Then drain and press out excess water with your hands before using. REF Liz Caesar's Cook and Tell, "Tofu a nutritious low-fat wonder with many uses" Riverside (CA) Press-Enterprise Wed, 06/03/98 +Hanneman < phannema@wizard.ucr.edu > >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu And Greens Salad Recipe By :pamra@rockland.net (Alexandra Soltow) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Quick & Simple Ideas Salad Dressings Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bed of greens: shredded iceberg lettuce Napa cabbage alfalfa sprouts arugula grated carrots --- extra firm tofu -- sliced --- Dressing: Soy Sauce Seasoned rice vinegar Hunan Hot Sauce Sesame seeds I like to create a bed of greens: shredded iceberg lettuce, Napa cabbage, alfalfa sprouts, arugula, grated carrot, whatever happens to be lurking in my crisper. Then I cut the tofu (extra firm!!) in slices, and arrange it on top of the greens. I'll make a dressing of soy sauce and seasoned rice vinegar and pour it over the top. Then (you can omit this step if you are not a fan of serious heat!) I'll splash some Hunan Hot Sauce over the tofu in Jackson Pollock style. A few sprinklings of sesame seeds over the whole thing and it's ready to eat. - - - - - - - - - - - - - - - - - - - NOTES : You may or may not like this. I do. It's ridiculously easy. * Exported from MasterCook * Tofu And Spinach Lasagna Recipe By :Book (unknown) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces whole wheat lasagna noodles 32 ounces spaghetti sauce 1 1/2 cups water ***FILLING*** 1 pound soft or medium tofu 10 ounces chopped spinach -- thawed and drained 1 teaspoon dried oregano 1/2 teaspoon dried basil 1/8 teaspoon garlic powder In a large bowl, combine sauce and water. Set aside. Drain tofu slightly, but do not squeeze out the water. Place in a blender container and blend until smooth. Spoon into a bowl and add remaining filling ingredients, mixing well. To assemble lasagna, spread 1 cup of the sauce in the bottom of a 9x13-inch lasagna pan. Top with 1/3 of the noodles, then 1/2 c of the sauce. Next, spoon 1/2 of the tofu mixture over the noodles and top with another 1/2 cup of sauce. Top with another 1/3 of the noodles. Press them down firmly onto the filling. Repeat layers, adding 1/2 cup of sauce, remaining tofu mixture, 1/2 cup sauce, and remaining noodles. Again, press noodles down firmly. Spoon remaining sauce over noodles, making sure noodles are entirely covered with sauce. Preheat oven to 350 degrees. Bake 40 minutes, covered. Uncover and continue to bake 20 more minutes. Cut into squares to serve. 374cals, 12g fat Notes: Personal Collection at the ADVANCED LIFE SUPPORT PROGRAM NASA Johnson Space Center http://pet.jsc.nasa.gov/alssee/demo_dir/als_recip/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Basil Sauce On Fettuccine Recipe By :Book (unknown) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup parmesan cheese 1 Teaspoon basil 1 Teaspoon parsley 10 1/2 Ounces silken soft tofu -- drained 1 Teaspoon onion powder 1/4 Teaspoon white pepper 1 Teaspoon garlic -- minced 2 Tablespoons plain lite soymilk 4 Cups cooked fettuccine -- hot Blend tofu until smooth in a food processor or blender. Blend in onion powder, pepper and basil. In a large skillet, heat soy oil over medium heat. add minced garlic and saute for 1 minute. Turn down the heat to low and add the blended tofu mixture. Stir in Parmesan cheese, cook 2 to 3 minutes, stirring constantly, over low heat until cheese melts. Add soymilk and stir to blend and to thin sauce. Serve immediately over hot pasta. top with parsley. Hanneman Fri, 06/12/98 Surfing Expedition 425cals, 8g fat Notes: Personal Collection at the ADVANCED LIFE SUPPORT PROGRAM NASA Johnson Space Center http://pet.jsc.nasa.gov/alssee/demo_dir/als_recip/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Chile Recipe By :Liz Caesar, Cook and Tell 6/98 Serving Size : 4 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 1 large onion -- diced 1 large green pepper -- diced 2 tablespoons chili powder -- up to 3 tbs 1 medium yellow squash -- sliced 16 ounces firm tofu -- drained and cut into cubes 28 ounces stewed tomatoes 14 ounces cooked kidney beans 14 ounces cooked black beans 1 teaspoon sugar 1 cup water Put oil in a Dutch oven and saute onion and green pepper. Stir in chili powder. Add squash, tofu, tomatoes, beans and sugar. Add water. Heat to boiling, reduce heat and simmer uncovered for 20 minutes. REF Liz Caesar's Cook and Tell, "Tofu a nutritious low-fat wonder with many uses" Riverside (CA) Press-Enterprise Wed, 06/03/98 +Hanneman < phannema@wizard.ucr.edu > [PER SERVING: 566 cals, 19g fat] Notes: Evelyn Kay of Banning uses tofu to make chile and in a vegetable stir-fry. These are her recipes. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Patties Recipe By :Liz Caesar, Cook and Tell 6/98 Serving Size : 12 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup chopped green onions 1 package lowfat tofu -- drained and crumbled 2 eggs 1 cup bread crumbs 2 1/2 teaspoons chicken bouillon seasoning granules 1 teaspoon dried parsley brewers yeast flakes vegetable oil In a bowl mix together green onions, tofu, eggs, bread crumbs, chicken seasoning granules, parsley and a sprinkle of brewers yeast flakes. Form into patties and fry in small amount of oil until browned on both sides. Makes about 12 patties. REF Liz Caesar's Cook and Tell, "Tofu a nutritious low-fat wonder with many uses" Riverside (CA) Press-Enterprise Wed, 06/03/98 +Hanneman < phannema@wizard.ucr.edu > One package: 10.3 to 16 ounces (?) Notes: Betty Christenson of Riverside shared this recipe. She occasionally serves the patties topped with a mushroom gravy and other times she serves them plain. Some items only available at health food or vegetarian groceries. [67 cals, 2.5 g fat] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Salad Dressing Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 package soft tofu lowfat mayonnaise seasonings Something I've tried recently is blending 1/2 package of soft tofu with a little low fat mayo and seasonings to use as the dressing on potato salad. Nice and creamy. Something I'll be trying soon is using tofu mixed with garlic and basil and oregano in a lasagna instead of the ricotta cheese. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Sandwich Spread Recipe By :VEGWEB Recipe of the Month* Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces firm tofu 1/2 green bell pepper -- diced 1 stalk celery -- diced 1 carrot -- grated 4 small green onions -- sliced 1 tablespoon parsley 1 tablespoon capers 2 tablespoons tofu based mayonnaise substitute 1 tablespoon prepared mustard 1/2 teaspoon fresh lemon juice 1/4 teaspoon pepper 1/4 teaspoon thyme Mix all ingredients together and serve on your favorite bread with sprouts tomatoes and cucumbers. *REF: This recipe was in the March 1992 issue of Vegan Network. Submitted by Debra Ferrell, Washington (state). 172cals, 7g fat Notes: http://www.dycom.net/~cary/vn_stuff/recipes/ >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Sour Cream Recipe By :Vegan Vittles by Joanne Stepaniak Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 ounces firm silken tofu 1 tablespoon oil 2 teaspoons lemon juice 2 teaspoons apple cider vinegar 1 teaspoon sweetener 1/2 teaspoon salt Crumble tofu and all other ingredients into a food processor and process for several minutes, until smooth. Stored in an air-tight container, it will keep up to 5 days in the fridge. Note: This may separate during storage. Notes: http://starburst.cbl.cees.edu/~tara/sourcream.html >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Stroganoff Recipe By :Jenny Herl (adapted from a supermarket flier) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces Firm tofu -- see Notes 1/4 cup miso -- shiro or yellow 1/2 cup water 1 onion -- chopped 2 cloves garlic -- minced 1/4 cup vegetable broth -- or white wine 4 cup mushrooms -- sliced 1 tbsp flour 1/2 cup nonfat sour cream -- or lowfat sour cream 8 ounces non-yolk egg noodles -- cooked as directed Drain tofu and cut into 1/2 inch cubes. Mix miso* and water in a small bowl until smooth. Stir in tofu and let sit. Chop onion and mince garlic. "Saute" in broth or wine in a large nonstick skillet until onions are translucent, about 5 - 8 minutes. (Add water if needed to keep them from drying out.) Add mushrooms and tofu-miso mixture. Cook for a few minutes, stirring occasionally. Stir in flour and cook briefly, stirring constantly. Stir in sour cream and heat through. Do not let it boil. Serve over cooked noodles. *Miso is a soybean paste and can usually be found at a natural foods store, in the natural foods section of a larger grocery store, or at an oriental grocery. There are different varieties, some with stronger flavors. The lighter ones (shiro or yellow) work better here, although it doesn't really matter that much. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : I use Mori-Nu Lite tofu, firm or extra firm 340 calories, 5 grams fat and 18 grams protein per serving (13% calories from fat) * Exported from MasterCook * Tofu Wild Rice Soup Recipe By :Wild Rice Recipes Page Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sliced carrots 1/2 cup chopped celery 2 small onions -- chopped 1 cup tofu or half-package 4 teaspoons chicken bouillon 1 1/2 teaspoons cornstarch 3 cups cooked wild rice 4 cups lowfat 1% milk 1 teaspoon salt 2 tablespoons butter or margarine 1/4 teaspoon pepper -- or to taste Pre-cook, onions, and celery slightly in advance. Cook wild rice according to directions or for about 40 min. in three cups of water. Add prepared tofu. Combine cornstarch, bouillon, and milk. Shake well and add to wild rice and vegetables. Simmer for about 10 minutes or until flavors are well blended. Season to taste. Vary vegetables according to family taste or according to the season. Frozen vegetables can also be used. This is low calorie and tasty. You can also add slices of cooked chicken or turkey. Instead of using the bouillon cubes, you might like to cook a chicken, cool the broth and remove the chicken fat. Use the broth and chicken for the soup. This soup can be made ahead of time and refrigerated or frozen. 340 cals, 11g fat Hanneman Fri, 06/12/98 Surfing Expedition Notes: Barron Specialties http://www.barronspecialties.com/recipes.htm >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Enchiladas With Green Chili Salsa Recipe By :http://www.butterball.com Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. pkg. Butterball(r) Turkey Breast Strips 8 Fat free small flour tortillas -- 6-8" each 1 cup fat free refried beans 2 cups shredded low fat Co-Jack cheese 1 1/4 cups canned enchilada sauce 1 cup green chili salsa or taco sauce 1 cup fat free sour cream 2 tablespoons chopped cilantro Heat large nonstick skillet over high heat. Spray with nonstick cooking spray. Cook turkey strips until no longer pink, about 5 minutes. Spread a generous tablespoon refried beans on each tortilla. Place cooked turkey strips on top of tortillas. Top turkey strips with 1 tablespoon enchilada sauce and 2 tablespoons cheese. Roll and place in ovenproof or microwaveable dish sprayed with nonstick cooking spray. Top with remaining enchilada sauce and cheese. Heat in 350 degrees F. oven about 20 minutes or microwave on high for 5 minutes. Serve tortillas with sour cream, chopped cilantro and green chili salsa. Makes 8 Tortillas http://www.butterball.com/butterball/enchilad.html Developed by Food Marketing Support Services, Inc. June 1995 MC formatting by bobbi744@acd.net ICQ #12099523 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey In Mixed Mushroom Sauce Recipe By :http://www.butterball.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg. Butterball(r) Boneless Turkey Breast Cutlets 1/2 cup chopped onion 1 cup sliced fresh button mushrooms 1 cup sliced fresh brown cremini mushrooms -- * 1 cup sliced shitake mushrooms -- * 1 can fat free chicken broth -- (14 1/2 oz) 1/2 tsp. salt 1/8 tsp. thyme 2 Tbs. cornstarch 1 tsp. sugar 1 tablespoons. green peppercorns 1 tablespoons. chopped parsley * may substitute with fresh button mushrooms Spray skillet with nonstick cooking spray. Brown turkey breast cutlets on each side and remove from skillet. Spray skillet again if needed. Add mushrooms and onion. Saute until liquid from mushrooms has evaporated, about 3-5 minutes. Combine chicken broth and cornstarch. Add broth mixture, salt, thyme, sugar, parsley and peppercorns to mushrooms. Bring to a boil; stir until thickened. Return turkey to skillet. Cook in mushroom sauce until no longer pink, about 5 minutes over medium heat. Makes 4 to 6 servings http://www.butterball.com/butterball/mushroom.html Developed by Food Marketing Support Services, Inc. June 1995 MC formatting by bobbi744@acd.net ICQ #12099523 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Walnut Onion Bread Recipe By :Balsley, 1990: BEST RECIPES FROM LA TIMES Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk -- warmed 1/4 cup diet margarine -- * 1 1/2 teaspoons sugar 1 1/2 teaspoons salt 3 cups bread flour -- or less, see note 1 package dry yeast ***ADDITIONS*** 1/2 cup red onions -- finely chopped 3/4 cup chopped walnuts * original was butter or margarine MAKES 2 baguettes or 1 standard loaf. STANDARD LOAF: [1] Add butter to warm melt stir to melt. Place in the bread bin. Add sugar, salt, flour, and yeast (in that order). Set machine for 1-1/2-lb standard loaf (light or medium crust). [2] During the second kneading, add onion. When that is incorporated, start adding the nuts, a third at a time -- or wait for the machine's signal to add nuts. SHAPED LOAVES: Proceed with step [1] above BUT reduce flour to 2+3/4 cups and use the dough cycle. [2] Remove dough to a floured board; punch down and knead in the onions and walnuts until evenly distributed. Cut in two, and shape into long, thin loaves (BAGUETTES) about 1-1/2 inches thick. Let stand 45 minutes uncovered in a warm draft-free spot. Place the loaves on parchment paper on baking sheets and bake at 400 degrees about 25 to 30 minutes, or until loaves are golden brown and sound hollow when tapped. REVIEW: Very tasty bread with good texture. Recipe was translated for the machine and tested. Original recipe calls for 2+3/4 cups plus flour for kneading. Tested with butter; and again with margarine (not lowfat). REF: Bread served by Bud's on Columbus Avenue in New York (in the 1980's) / Betsy Balsley (Food Editor), 1990, BEST RECIPES FROM THE LOS ANGELES TIMES (NY: Abrams) / AMB version Hanneman 1998 June >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : BREAD: Good one. Aromatic. Good texture. Great with summer salads. Tested by two of us. --- I made this today and it was fantastic! I made the dough in my ABM and then let it rise, shaped it, and did the final rise on the baking sheet. The onions and nuts were added during the dough cycle instead of after rising. I made two small loaves which took 25 minutes to bake. I used 2 1/4 tsp. yeast and increased the sugar to 1 tbsp. I also substituted sunflower seeds for the walnuts since my husband will not eat anything with walnuts in it. I minced the onions which worked well and since I didn't have any red onions handy I substituted Walla Walla. The onion taste in it is really good and it is very buttery tasting. Definitely can be eaten without any additional butter and you won't miss it. [Mary ]