* Exported from MasterCook * 90'S Style Chicken Salad (Adjusted) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breasts -- - broiler/fryer, bon 4 Skinless Chicken Thighs -- - broiler/fryer type 3 Cups Nonfat Chicken Broth 5 Teaspoons Curry powder -- divided 11 Ounces Mandarin Oranges In Juice -- Drained 1/4 Cup Cashews -- Unsalted, Halved 1/2 Cup Pitted Dates -- chopped 2 Teaspoons Red Bell Pepper -- diced 1 Cup Lowfat Yogurt -- mandarin orange 1/2 Cup Nonfat Mayonnaise 1/4 Cup Coconut -- flaked 1/4 Cup Chutney -- finely chopped Curly lettuce cups Coconut flaked Cashews -- chopped Put the chicken in a deep saucepan. Add broth and 4 teaspoons of the curry powder. Cover and simmer for about 30 minutes or until the chicken is fork tender. Remove from the heat and allow the chicken to cool in the broth. When cool, separate the meat from the bones. Discard the bones and broth. Cut chicken into bite-sized pieces and put it into a large bowl with the oranges, cashew halves, dates, and red pepper; set aside. In a small bowl, make the dressing by mixing together the yogurt, mayonnaise, coconut, chutney, and the remaining teaspoon of curry powder; blend well. Fold the yogurt dressing into the chicken-orange mixture. Arrange lettuce cups on a large platter. Fill with salad, garnish with coconut and cashews. * Plain orange or lemon yogurt may be substituted. Cook: Lynn Akers, Virginia Source: "Chicken Cookery" - 1994 Delmarva Chicken Cooking Contest : Delmarva Poultry Industries, Inc. Georgetown, Delaware, 19947-9622 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * All-purpose Sponge Cake Recipe By :The CKFM Bonnie Stern Cookbook, p. 128 Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cake flour 1/4 teaspoon baking powder 1 pinch salt 3 eggs -- separated 1/3 cup ice water 1 cup sugar 1/4 teaspoon almond extract -- pure 1/2 teaspoon vanilla extract -- pure 1/4 teaspoon cream of tartar 1. Preheat the oven to 325F/160C. Line an ungreased 9-in/24-cm springform pan with a round of parchment paper or waxed paper. 2. Sift together the flour, baking powder and salt. Reserve. 3. Beat the egg yolks until thick and lemony. Beat in the ice water until pale and foamy. 4. Add the sugar and beat until the mixture is very light and the sugar is dissolved, about 10 minutes with an electric beater. Add the almond extract and vanilla extract. 5. Fold the cake and pastry flour into the yolk mixture in three additions. 6. Beat the egg whites and cream of tartar until light. Fold the egg whites into the batter. 7. Turn the batter gently into the pan and bake for 40 to 50 minutes. Cool on a rack before removing from the pan. Formatted in MasterCook 4 by Ellen Pickett 1997. - - - - - - - - - - - - - - - - - - - NOTES : "This is a delicious sponge cake that can be used for trifle, cakes, or whenever you want a plain light, but really good cake. It can also be baked as a jelly roll, but reduce the baking time to 20 to 25 minutes. * Exported from MasterCook * Almond Biscotti #5 Recipe By :"Cooking for Healthy Living" Jane Fonda Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1 cup sugar 1/2 cup sliced almonds -- toasted 3/4 tsp baking soda 1/4 tsp salt 2 eggs 2 egg whites 1 tsp vanilla 3/4 tsp almond extract 1. In large bowl, combine flour through salt. 2. In smaller bowl, whisk remaining ingredients. Add to dry ingredients and stir until just blended. 3. Turn onto floured surface and shape into 10" log. Place on sprayed baking sheet and bake at 325F for 35-40 mins until tester comes clean. Let cool 5 mins. 4. Reduce oven to 300F. Meanwhile, slice log into 18 pieces. Arrange on same sheet and bake each side for 10 mins until golden brown. Cool until crisp. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : "Store in tight container for up to 1 week. Flavour improves after 1-2 days." My notes: I needed longer than recommended time, and even could have used a bit longer. Next time, try keeping in oven for 50-55 mins for first baking. Trust tester and colour, not recommended time! Per 1 of 18 equal-sized cookies: 136 calories, 2g fat (16%CFF) 0g sat.fat * Exported from MasterCook * Apple Cheese Tart - Phyllo Recipe By :International Cheese Co., Toronto, CA Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 sheets phyllo dough 1 tablespoon melted butter 2 tablespoons light raspberry jam spread 1 cup lowfat ricotta cheese 6 tablespoons granulated sugar -- divided 1 tablespoon grated lemon rind 1 egg 4 medium peeled apples -- thinly sliced 1/2 teaspoon ground cinnamon 1. Place 2 sheets of phyllo in centre of a 9-inch pie plate, allowing edges to overhang. Brush lightly with butter. Repeat twice. Spread bottom of phyllo with jam. 2. Whisk together cheese, 3 tbsp. sugar, lemon rind and egg; pour over jam. 3. Combine apples with remaining sugar and cinnamon. Arrange apples over top of cheese layer. Carefully roll and crumble overhanging edges of phyllo and tuck into pie plate, making a rim. 4. Bake at 375F for 45 to 55 minutes, or until apples are tender and cheese is set. Cool at room temperature; refrigerate. Serve warm or cold. Source: ""Spa Magic" by Rita DeMontis, Toronto Sun 03/03/99" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : All the taste of apple pie and cheesecake, but low in fat and calories -- you can have your cake and eat it, too. For extra-special ricotta, try it fresh. * Exported from MasterCook * Apple Cider Mold Recipe By :Sunset Fresh Ways With Salad Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Apple Cider 2 Env Unflavored Gelatin 1/4 cups Sugar 6 Oz Lemonade, Frozen Concentrate -- Thawed 2 Lg Red Apples 1/4 cups Chopped Celery 1/4 cups Slivered Almonds Chutney Dressing: -- Separate Recipe Celery, almonds, and chunks of apple provide the crunch in this tart cider salad. Top serving with a dollop of creamy chutney dressing. Pour 1 C of the cider into a 1 1/2 - 2 qt pan; sprinkle with gelatin and let stand for about 5 min to soften. Add sugar; place over low heat and stir until gelatin and sugar are dissolved. Remove from heat and set aside. Pour lemonade concentrate into a large bowl. Core and dice apples, and mix with lemonade. Then, with a slotted spoon, lift out apples and set aside. Add lemonade and remaining 2 C cider to gelatin mixture; stir until blended. Set pan in a large bowl filled with ice cubes and stir until mixture reaches the consistency of unbeaten egg whites (about 10 min). Stir in apples and celery. Sprinkle almonds in a 6 C mold; spoon gelatin mixture over nuts. Cover and refrigerate until firm (at least 3 hrs) or until next day. Meanwhile, prepare Chutney Dressing (see separate recipe). To serve, unmold salad onto a serving plate. Pass dressing at the table. Makes 8 servings. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 233.2 Total Fat 2.7g Sat Fat 0.3g Carb 52.2g Fib 1.4g Pro 2.8g Sod 61mg CFF 9.8% * Exported from MasterCook * Apple Muffins, Tried And True Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups All Bran Extra Fiber 1 cup lowfat buttermilk 3/4 cup applesauce 1/4 cup egg beaters(r) 99% egg substitute 1/4 cup prune puree (Lighter Bake) 1/2 cup brown sugar 1 tsp vanilla 1 apple -- diced -- (I leave the skin on) --- 1/2 cup wheat flour 1/2 cup oat flour 1/2 cup Quaker Multigrain -- (can be found in a canister with the Quaker Oats) 1 tsp baking soda 1/4 tsp salt 2 tsp cinnamon 1/4 tsp nutmeg Mix All Bran Extra with wet ingredients and brown sugar. Let stand to soften All Bran. Stir in dry ingredients. Spoon into prepared muffin tins. Bake at 400 degrees for 16 minutes. Let stand 10 minutes or so before removing from muffin pan. Makes 14 muffins. Each muffin has just over 100 calories, about 5 grams of fiber, and less than 1 gram of fat. For those of you on the Weight Watchers program, that comes out to 1 point! From jl.gleason@mapp.org - - - - - - - - - - - - - - - - - - - NOTES : I've made these muffins so many times I don't even need to look at the recipe to remember it. I have these muffins almost every day for breakfast with Pumpkin Yogurt. (I'll include that recipe too.) They are so moist and yummy! * Exported from MasterCook * Apple Topped Cake Recipe By :Let Them Eat Cake by Virginia N. White Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Flour, All-Purpose -- sifted 3/4 Cup whole-wheat flour -- sifted 1 Teaspoon baking powder 1/4 Cup honey 1/2 Cup brown sugar -- lightly packed 1/4 Cup oil 4 Large Egg White -- or substitute 1 Tablespoon nonfat yogurt -- plain flavored 5 Apple -- cored & sliced thin, -- peeled --Topping-- Bring to a boil: 2 Tbsp oil 1/4 cups Brown Sugar -- or granulated 1 Tsp cinnamon 1 Tsp Butter -- optional, -- natural dehydrated Preheat the oven to 425F. Grease a 9x13 inch baking pan. Sift both flours and the baking powder together in a medium sized bowl. Beat the honey, 1/2 cup brown sugar, vegetable oil, egg whites, and nonfat yogurt together. Pour this into the flour mixture and stir well. Pour the dough into the prepared pan and smooth out evenly. Lightly press the apples into the dough in straight lines. Bake for 10 minutes at 425F. Remove the cake from the oven. Drizzle the topping over the top of the apples. Return the cake to the oven and bake at 375F for 15 to 20 minutes or until cake tester comes out clean. >From: Heather_Strenzwilk.Roch811sd@xerox.com >To: Mastercook@mind.org From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is a very popular dessert in my house. It is easy to make and filled with delicious, healthy ingredients. * Exported from MasterCook * Applesauce Muffins, Curly Maple's (Original) Recipe By :Taste of Home Magazine, April/May '95, p.51 Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups sugar 1/2 cup butter or margarine -- softened 2 eggs 2 cups flour 1 teaspoon baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon ground cloves 1/4 teaspoon salt 1 cup applesauce In a mixing bowl, cream sugar and butter by hand. Add eggs, one at a time, beating well after each addition. Combine dry ingredients. Add to the creamed mixture alternately with applesauce. Mix just until combined. Fill greased or paper-lined muffin cups 2/3s full. Bake at 350 f. for 20-25 minutes. Cool on a wire rack. From miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Muffins, Curly Maple's #2 (Redux) Recipe By :c Sarah Phillips www.healthyoven.com Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups packed brown sugar 3/4 cup unsweetened applesauce 2 tablespoons canola oil 2 large egg whites 1 large egg 2 cups flour 1 teaspoon baking powder 1 teaspoon ground cinnamon 3/4 teaspoon baking soda 1/2 teaspoon ground cloves 1/4 teaspoon salt 1 cup applesauce Mix the dry ingredients in a medium sized bowl. Make a well in the center of the dry ingredients and set aside. Mix the SUGAR and wet ingredients with a hand mixer for 1 minute or more until frothy. Add the sugar mixture to the dry ingredients, and gently mix together. The batter can be lumpy. DO NOT OVERMIX and DO NOT OVERBAKE---they may bake a little bit faster than the full fat recipe. Fill greased or paper-lined muffin cups 2/3s full. Bake at 350 f. for 20-25 minutes. Cool on a wire rack. Orig from: Taste of Home Magazine, April/May '95, p.51 From miller@micro.ti.com (Jenni Miller) NOTES for REDO: You have 2 choices with your recipe to make it lower in fat. Choice number 1 is the best pick for this particular recipe. 1. You can eliminate the butter and replace it with 3/4 cup unsweetened applesauce plus 2 TBSP canola oil. Increase the baking soda to 3/4 teaspoon. Substitute one of the large eggs with 2 large egg whites. Use 1 1/2 cups packed dark brown sugar instead of white sugar. Without the butter, then you need to mix the ingredients according to the "New Classic Method" as outlined in my book, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999: Mix the dry ingredients in a medium sized bowl. Make a well in the center of the dry ingredients and set aside. Mix the SUGAR and wet ingredients with a hand mixer for 1 minute or more until frothy. Add the sugar mixture to the dry ingredients, and gently mix together. The batter can be lumpy. DO NOT OVERMIX and DO NOT OVERBAKE---they may bake a little bit faster than the full fat recipe. 2. Or, you can reduce the butter in half and follow the preparation steps already outlined in the recipe. Add in 1 TBSP canola oil and substitute one of the large eggs with 2 large egg whites. The sugar and butter will not cream well together, but try and combine them as best possible (steps are described in my book under "The New Creaming Method" ). Add in the canola oil with the applesauce and the egg whites with the eggs. OTHER: In addition, this recipe could use 1 cup of shredded carrots or shredded zucchini, or 1/2 cup of raisins, cranberries or currants mixed with 1/4 cup finely chopped walnuts. Even adding in 1 cup fresh blueberries would be delicious. Sarah Phillips www.healthyoven.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Graham Cracker Pie Crust Recipe By :Graham Kerr's Best Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 teaspoon light olive oil 8 whole lowfat graham crackers 1/2 cup dried apricots 2 tablespoons apricot preserves Strain the yogurt overnight. Keep refrigerated. Crust: Oil a 9-inch pie plate (with a removable bottom). Whiz the graham crackers and apricots in a food processor until there are no apricot chunks. Add the preserves and process until it begins to clump. Press this mixture into the prepared pan and press over the bottom and up the sides with wet fingers. Set aside. Filling: Combine the yogurt cheese and lemon zest. Spread the filling over the bottom of the prepared crust. Lay the strawberry halves around the outside edge, with the pointed ends touching the edge of the pan. Moving toward the center, make another row of strawberries lightly overlaping the first. Now make a row of all the kiwi slices. Fill the center with blueberries and set blueberries along the edge where here is any white showing. Melt the apricot preserves in a small saucepan set over medium heat or in the micro and strain into a bowl. Gently brush the fruit with the strained preserves. This will hold the blueberries in place. Serve the tart immediately or chill it for several hours. Best eaten the same day it is made. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Armenian Meatballs Recipe By :Prevention's Freezer Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces extra lean ground round 1/4 cup soft bread crumbs 2 tablespoons water 1 clove garlic -- minced 1/2 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon ground black pepper 14 ounces canned low-sodium tomatoes chopped with juice 8 ounces low-sodium tomato sauce In a medium bowl combine beef, bread crumbs,water,garlic, cumin, salt & pepper. Mix well, form into 1" balls. Place in 10" non-stick skillet. Add tomatoes, & tomato sauce. Bring to a boil over med-high heat. reduce heat to med. Cover & cook 25 minutes or until the meatballs are no longer pink in the center. MEATBALLS Alternate cooking method from 30 Day Gourmet Manual: broiling Place the meatballs on an oiled, (you can use foil if you want to save on clean-up) rimmed baking sheet. Broil until lightly browned and no longer pink in the center. Freezing Instructions for cooked meatballs: Cool. For best results, Flash Freeze on cookie sheet. Place meatballs in a freezer bag or container. Seal, label and freeze. Freezing Instructions for cooked meatballs to be served in sauce: Freeze and/or thaw them in the sauce to give them more flavor. To serve, you can thaw meatballs in the microwave or refrigerator then bake at 350 for 10-20 minutes until hot. Or you can microwave them from frozen in about 2-3 minutes 100% power.. If using sauce, thaw meatballs as above and pour sauce over the meatballs. Heat in saucepan on stove top, microwave at 70% power (to prevent splatters of the sauce), or in crockpot until sauce and meatballs are both hot. Stir the meatballs in the sauce occasionally while cooking. Serve over rice, spaghetti or potatoes. By Pheasant913@webtv.net (kevin Potter) on Jan 4, 1999, converted by MC_Buster. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichoke Potato Salad With Tarragon Lemon Dressing Recipe By :Donna Deane Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon salt -- plus 1/2 teaspoon salt 1 1/2 pounds small red boiling potatoes 13 3/4 ounces canned water-packed artichoke hearts -- drained and quartered 1 cup frozen petite green peas 1 cup sliced celery 1/4 cup chopped onion 2 tablespoons chopped parsley 1/2 cup lowfat mayonnaise 1/2 cup plain nonfat yogurt 1 teaspoon minced tarragon -- plus tarragon sprigs -- for garnish 2 cloves garlic -- minced 1 tablespoon lemon juice 1 teaspoon Dijon mustard 1/4 teaspoon freshly ground pepper 2 tablespoons skim milk -- optional (2 to 3) Romaine lettuce leaves 1 tomato -- sliced Bring large pot of water to boil and stir in 1 tablespoon salt. Add potatoes and return to boil. Reduce heat and simmer until potatoes are fork tender, 25 to 30 minutes. Drain and let stand until cool enough to handle. Peel potatoes and cut into 1-inch cubes. Gently toss together potatoes, artichokes, peas, celery, onion and parsley in mixing bowl. Set aside. Mix mayonnaise, yogurt, minced tarragon, garlic, lemon juice, mustard, pepper and remaining 1/2 teaspoon salt in separate bowl. Pour dressing over potatoes and toss to coat evenly. Cover and chill several hours or overnight to let flavors blend. Before serving, add 2 to 3 tablespoons nonfat milk if needed to moisten salad. Taste and adjust seasonings if necessary. Line serving platter with romaine leaves. Spoon potato salad on romaine and garnish with tomato slices and tarragon sprigs. Sprinkle with freshly ground black pepper. Source: "Low-Fat Cooking: Spud Salad" S(Contributed by): "kitpath@earthlink.net 6/99" Copyright: "LA Times July 8, 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The trick to making low-fat salad dressing is obvious: Don't use high-fat mayonnaise. But you don't want to simply substitute low-fat mayonnaise. It just doesn't taste as good as the real thing. This potato salad had tasters in The Times Test Kitchen coming back for seconds--and these weren't weight watchers. They liked the flavor. Low-fat mayonnaise is mixed with nonfat yogurt, minced tarragon and garlic, lemon juice and a touch of Dijon mustard. Artichoke hearts, celery and green peas are added to the potatoes for color and crunch. Red rose, yellow rose and Yukon golds are all good boiling choices for potato salad. Cook them only until they are fork tender, then drain immediately to prevent them from becoming water logged and mushy. It's best to toss the potatoes with the dressing while they're still warm to allow the flavors to penetrate the potatoes. When ready to serve, spoon the well-chilled potato salad on a platter of romaine leaves and surround it with tomato slices and sprig * Exported from MasterCook * Artichokes With Herbs Recipe By :MC-Recipes List 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large Artichokes -- (or 4 medium) 1 small Carrot 1 small Onion 1 tablespoon Olive oil 2 tablespoons Parsley -- chopped 1/2 teaspoon Basil leaves -- dried 1/2 teaspoon Oregano 1/2 teaspoon Dill weed 1 Garlic clove Salt 1 cup dry white wine Pepper to taste With scissors or sharp knife, cut 1 1/2 inches off top of each artichoke; cut off stems. Pull leaves open at top; remove center leaves and scrape out choke with spoon. In blender or food processor, combine carrot, onion, parsley, dried herbs, garlic and salt and black pepper to taste; process until finely chopped. Stuff herb mixture between leaves of artichokes. Place cooking rack, wine and 1/2 cup water in 4- or 6-qt pressure cooker. Place artichokes on rack; close cover securely. Place pressure regulator on vent pipe. Cook 20 minutes at 15 pounds pressure, with pressure regulator rocking slowly. Cool cooker at once. Remove artichokes and rack; keep warm. Boil liquid left in pressure cooker about 5 minutes or until reduced to 1/4 cup; stir in red pepper. To serve, spoon cooking liquid over artichokes. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichokes With Various Sauces Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Artichauts aux Sauces Diversez Cut the artichokes evenly to within two-thirds of their height; trim them all round; tie them, and plunge them into slightly-salted boiling water. Cook them rather quickly; drain them well, just before serving them, and remove the string. Place on a napkin, and send a {butter, Hollandaise,} or a mousseline sauce, etc., at the same time. When artichokes, cooked in this way, are to be served cold, remove their chokes, serve them on a napkin, and send a vinaigrette sauce separately. From HVL - sympatico - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Chicken Noodle Soup To Fight A Cold Recipe By :Walking Magazine, Mar/Apr 99 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breasts 2 ounces soba noodles or whole wheat spaghetti 2 tsp toasted sesame oil 2 small trimmed leeks -- thinly sliced 1 large carrot -- thinly sliced 1 rib celery with leaves -- thinly sliced 6 cups low sodium chicken broth 3 tbs soy sauce 4 large cloves garlic -- minced 1 1/2 tablespoons peeled fresh ginger root 1/4 cup chopped fresh cilantro Steam chicken until just cooked, about 12 minutes. When cool enough to handle, tear into bite sized shreds; set aside. Boil soba according to package directions, until al dente. Drain; set aside. Heat sesame oil in a soup pot over medium high heat. Add leeks, carrots, and celery; saute for five minutes. Add chicken broth, soy sauce, garlic and ginger. Bring just to a boil, reduce heat to low and simmer for 20 minutes. Stir in chicken, soba, and fresh cilantro. Make sure to cook until soup is hot throughout. Speed Variation: Slice the leek, carrot and celery in a Cuisinart with 2mm blade. Rinse well. Place in a nonstick 2quart pan and soften the vegetables over medium heat. Meanwhile, micro-steam the chicken breast and use paper towels to remove any foam that develops. Add water to the soup along with ginger and garlic. Cut the chicken into bite-sized slivers and add to the soup. Bring just to a boil. Reduce heat. Add soy sauce and a few drops of sesame oil. Simmer for 10 minutes. Meanwhile cook noodles. Skim soup if necessary. Add cilantro and cooked noodles. Heat through and serve. -Tested by Pat Hanneman 6/99 Description: "An aromatic gentle Asian chicken noodle soup to fight a cold or start a meal." Cuisine: "Japanese" S(Eat-Low Fat Mailing List): "Marta Martin-St Albans, WV 6/99" From Marta Martin - - - - - - - - - - - - - - - - - - - NOTES : Tested half the recipe - used water instead of broth and just enough sesame oil to be fragrant. excellent flavors. This is a good basic recipe. Could have as many noodles as you'd like: 2 to 4 ounces. Thanks Marta [PatHanneman ] * Exported from MasterCook * Asian Noodle Salad With Peanuts Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound angel hair pasta 1 teaspoon sesame oil 1/4 cup soy sauce 2 tablespoons sugar 1 1/2 tablespoons balsamic vinegar 2 teaspoons salt 1/4 cup cilantro -- chopped 6 green onions -- sliced 1/2 jalapeno pepper -- seeded and minced 1/4 cup peanuts, dry-roasted unsalted -- chopped Cook noodles until just tender. Rinse under cold water. Drain well and transfer to large serving bowl. Combine sesame oil, soy sauce, sugar, vinegar and salt in bowl. Stir to dissolve sugar. Add to noodles. Add chopped cilantro, green onions and jalapeno and mix well. (Salad can be prepared 1 day ahead. Cover and refrigerate.) Sprinkle chopped peanuts over salad and serve. Cal 395.6 Fat 5.3 Fiber 6.3 CFF 11.9% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a cool and tasty dish that I like to serve with chicken or shrimp satays. * Exported from MasterCook * Baked Chicken With Yogurt Crust And Peaches Recipe By : Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups herb-seasoned stuffing cubes 2 whole skinless chicken breasts -- each cut in half 1/2 cups plain yogurt 2 large peaches -- peeled and halved cinnamon sugar Preheat oven to 375 degrees. In a food processor or blender, reduce the stuffing mix to coarse crumbs. Pour them onto a sheet of wax paper. Coat one piece of chicken breast with yogurt as thickly as possible (admittedly, this is a messy step), then dip it into the crumbs to coat. Lay the chicken in an oiled baking dish large enough to hold chicken and peaches in one layer. Repeat with the remaining chicken. Surround the chicken with the peach halves, cut side down. Sprinkle the peaches (not the chicken) with cinnamon sugar. Bake for 20 minutes, or until the breasts are just cooked through but not dry. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This was very tasty, but pretty messy to put together. _____ * Exported from MasterCook * Baked Potato Soup With Bacon Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Potatoes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Baking Potatoes -- Cubed 2 Cups 2% Low-Fat Milk 2 Teaspoons Reduced-Calorie Margarine 1/2 Teaspoon Salt 1/4 Teaspoon Pepper 1/4 Cup Sliced Green Onions 4 Teaspoons Bacon Bits Place potato cubes in a medium saucepan; cover with water, and bring to a boil. Cook 15 minutes or until very tender; drain. Return potatoes to pan, and mash to desired consistency. Add milk, margarine, salt, and pepper; stir well. Cook over medium heat until thoroughly heated, stirring frequently. Ladle soup into each of 2 bowls; top with green onions and bacon bits. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Steak, Helen's Recipe By :Helen Deacey Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 ounces beef, trimmed -- remove fat & bone 2 large onions -- sliced 1 pound mushroom -- sliced 32 ounces baby carrots 32 ounces potatoes -- peeled & quartered 8 ounces green beans -- whole 2 cups canned tomatoes -- diced 2 cups fat-free beef broth 1 bay leaf 1 clove garlic -- minced 1 tablespoon Old Bay Seasoning Trim the beef of all visible fat and remove any bones (bones can be saved to made broth at another time). Brown in non-stick pan, remove when seared, set aside. In a Crockpot put one layer of quartered potatoes, one layers of baby carrots, layer of beans, layer of onions, place the steak on stop of vegetables. Place the 2 cups of tomatoes on top of the steak, place bay leaf, and crushed garlic on top, sprinkle with Old Bay Seasoning, cover with the beef broth. Cook on low 8-10 hours. Remove the vegetables and meat to a platter when finished, boil down the gravy until it is thicken slightly. Serves 6 WW Points = 5 Nutritional Analysis (MC) Calories 336.8; Total Fat 5.7; Saturated Fat 1.7g; Cholesterol 49; Carbohydrate 47.6g; Dietary Fiber 9.5; Protein 29.6g Food Exchange according to MC Starch 1-1/2; Lean Meat 3; Vegetables 5 Typed into MC & WW Pointed added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Tomato Recipe By :Marie Simmon's, L.A. Times Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large tomatoes -- cored, each cut -- into 3 thick slices 4 large fresh basil leaves 1 fresh Italian parsley stem 1 teaspoon fresh thyme leaves 1 teaspoon fresh oregano leaves 1 clove garlic 1 cup coarse bread crumbs -- made from 4 slices day old Italian bread salt freshly ground pepper It says to "lightly brush some olive oil on a large jelly roll pan or other baking pan," but of course Pam is preferable. Arrange tomato slices, cut side up, in single layer. Finely chop together all the leaf herbs and garlic. Combine bread crumbs and half of the herb and garlic mixture in a bowl. (It calls for 1 tablespoon of olive oil, too, but you know...). And salt and pepper to taste and toss to blend. Sprinkle tops of tomatoes with crumb mixture, distributing evenly. Bake at 375 degrees until crumbs are lightly browned, about 25 minutes. Transfer tomatoes to large platter. Sprinkle with remaining herb and garlic mixture (and drizzle with more olive oil, no thanks). Serve warm or at room temperature. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Well, it's not a sauce, but it's a good way to fix fresh tomatoes. My mom made something similar for a brunch, and it was very good. If you don't mind the extra fat, a little Parmesan cheese sprinkled over this would be good. The recipe came from the archives of the Fatfree mailing list at http://www.fatfree.com * Exported from MasterCook * Banana Bread With Yogurt Recipe By :General Mills Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups sugar 1/4 cup margarine or butter -- softened 3 egg whites 1 1/4 cups mashed ripe bananas (3 to 4 medium) 3/4 cup plain or vanilla nonfat yogurt 1 teaspoon vanilla 2 3/4 cups all-purpose flour 1 1/4 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cinnamon 3/4 cup chopped pecans or walnuts Place oven rack in lowest position. Heat oven to 350F. Grease bottoms only of 2 loaf pans, 8 1/2x4 1/2x2 1/2 inches or 1 loaf pan, 9x5x3 inches. Mix sugar and margarine with spoon in large bowl. Stir in egg whites until well blended. Add bananas, yogurt and vanilla. Beat until smooth. Stir in remaining ingredients except pecans just until moistened. Stir in pecans. Pour into pans. Bake 8-inch loaves about 1 hour, 9-inch loaf about 1 1/4 hours or until toothpick inserted in center comes out clean. Cool 5 minutes. Loosen sides of loaves from pans; remove from pans. Cool completely before slicing. 2 loaves. High Altitude (3500-6500 ft): Heat oven to 375F. Decrease sugar to 1 cup and baking soda to 1 teaspoon. Increase egg whites to 4. Bake 8-inch loaves about 45 minutes, 9-inch loaf 55 to 60 minutes. Description: "Columbo or Yoplait" Yield: "24 slices" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Colombo Classic * Exported from MasterCook * Banana Cinnamon Cake Recipe By :Skinny Cookies, Cakes & Sweets Serving Size : 10 Preparation Time :0:15 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ----Batter---- 1 1/2 cups unbleached flour 1/2 cups brown sugar -- packed 2 Tsps baking powder 1 Tsp baking soda 1 Tsp cinnamon 1/4 Tsp salt 1 Pkg banana yogurt -- (6 oz) 1 Med banana -- mashed 2 Tbsps applesauce -- at room 2 egg whites -- whipped 1 Tsp vanilla ----Frosting---- 1 cups powdered sugar -- sifted 2 Tbsps margarine -- melted 2 Tbsps skim milk -- at room temperature Preheat oven at 375F. Prepare a 9" baking pan with cooking spray and flour. To prepare batter, combine flour, brown sugar, baking powder, baking soda, cinnamon, and salt in a mixing bowl. In another mixing bowl, combine yogurt, banana, applesauce, egg whites, and vanilla. Mix dry ingredients with wet ingredients just until combined. Pour batter into prepared pan. Bake 20 to 30 minutes or until cake springs back when lightly touched. Meanwhile, to prepare frosting, combine powdered sugar, margarine, and milk in a mixing bowl; beat until smooth. Spread frosting over cooled cake. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Latte Smoothie Recipe By :Delicious Magazine, May 1999 Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup soy milk 3/4 cup strong-brewed coffee -- * see note -- or espresso -- at room temperature or chilled 2 fresh ripe bananas -- frozen and sliced 6 ice cubes -- (6 to 8) 1 teaspoon unsweetened cocoa powder -- for garnish 1/4 teaspoon ground cinnamon -- for garnish -- Optional: For a creamier sweeter latte add: -- 2 tablespoons honey ,and -- 1/2 cup vanilla yogurt * note: I use decaf espresso Combine the soy milk and coffee in a blender. Add the bananas. Blend until smooth. With the blender running, add ice cubes until the desired consistency is reached. Pour into tall glasses and sprinkle with cocoa powder and cinnamon. {I also sprinkle with a teaspoon of raw sugar.} Serves 2 Per serving: Calories 148 Fat 3g (16%CFF) Cholesterol 0mg Carbo 30g Protein 5g From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : This looks and tastes like a real latte. The magazine states these are reprinted with permission from Smoothies: 50 Recipes for High-Energy Replacement (Chronicle Books). * Exported from MasterCook * Banana Muffins, Bonanza Recipe By :Fatfree List Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Bananas -- mashed, about 4 lg -- or 6 small -- very ripe 1/2 cups Sugar -- (I use 1/3 c.) 1 teaspoons Vanilla 2 cups Flour 2 teaspoons Baking powder 1/2 teaspoons Baking soda 1/2 teaspoons Salt Cinnamon Mix together bananas, sugar and vanilla. Combine flour, baking powder and soda, salt, cinnamon. Stir dry into banana mixture, just till blended. Bake in sprayed muffin pan at 375 for 15-20 minutes, till done. Nutrition info: 1 muffin = 120 cal/.2 fat For a loaf: Bake in loaf pan at 350 for 1 hour. Dana bakes in 8X8 pan and cuts it into 9 servings for 161 calories/.4 g fat. *I use whole wheat flour for part of the flour sometimes. From "nar" - - - - - - - - - - - - - - - - - - - NOTES : This is from the fat-free list, I think. Originally banana bread but I make muffins with it. The batter is very thick and the muffins are heavy but taste very good. Something people who won't touch fat-free foods actually like. * Exported from MasterCook * Bananas (Information) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Bananas Are America's Favorite Fruit (text below) Fresh bananas are carefully grown, harvested, packed and shipped on our state-of-the-art container ships. After arrival they are expertly ripened and shipped for consumption. Availability - All year. Packaging - Bananas are packed in clusters and as single fingers. * Clusters: Standard 40 lb. boxes of large bananas in clusters of 5-7 fingers which are also shipped to retailers across the country. * Large Singles: 10 lb. boxes contain approximately 25 full-size banana fingers which are perfect for operations receiving frequent deliveries and preferring larger bananas. * Smaller Singles: 40 lb. boxes contain 150 consistently sized, single banana fingers which are perfect for schools and other portion-controlled applications. Yield - Varies with fruit grade (thickness), length and shape. 6" (with peel) - Sliced = 3/4 cup, Mashed = 1/3 cup 8" (with peel) - Sliced = 1 cup, Mashed = 1/2 cup 10" (with peel) - Sliced = 1-1/4 cup, Mashed = 3/4 cup Storage - Bananas continue to ripen after shipping. The ideal temperature for ripe bananas is 60 degrees F. Use this chart to determine the shelf life of bananas under varying temperatures. 60 degrees F bananas ripen 1/2 stage per day. 65 degrees F bananas ripen 2/3 stage per day. 70 degrees F bananas ripen 1 full stage per day. 75 degrees F bananas ripen up to 2 full stages per day. Do not store bananas below 60 degrees F to avoid chill injury. Serving Tips - Bananas are one of the most versatile fruits. They can be used all parts of the day and in all kinds of recipes. They never go to waste because even the ripest bananas are sweet and can be used in a variety of desserts and other treats. Color (Ripening) Chart Stage 4: (More Yellow Than Green) Ready for delivery to restaurants and institutions. Stage 5: (Yellow With Green Tip) Firm texture, good for use in recipes such as fruit salads. Stage 6: (Full Yellow) Eat out of hand use on cereals, waffles, oatmeal and fruit or salad bars. Stage 7: (Yellow Flecked With Brown) Sweeter flavor and texture. Perfect for dessert recipes and eating from hand. http://www.foodwine.com/food/foodday/fd0496/fd041596.html the eGG MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bananas Au Gratin Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pt Cottage Cheese 2 Tbsp Sugar 1 Tsp Vanilla Extract 1 Tsp Lemon Rind -- freshly grated 1 Tsp Lemon Juice 4 Bananas 4 Graham Crackers -- crumbled Ground Cinnamon Combine cottage cheese, sugar, vanilla lemon rind and lemon juice in food processor; blend until smooth. Spread blended cheese mixture in a shallow 7 x 12" glass baking dish or put 1/4 cup mixture in individual au gratin dishes. Thinly slice bananas and spread slices evenly on top of cheese mixture. If using individual dishes, put half a sliced banana on top of each serving. Sprinkle top evenly with Graham cracker crumbs and sprinkle lightly with cinnamon. Place under broiler until hot and lightly browned. Per Serving: 120 calories, 3 mg cholesterol, 1 g fat, 277 mg sodium. From Fiddlestyx From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barigoule Artichokes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Artichauts a la Barigoule Take some very fresh and tender artichokes. After having trimmed their tops, take off the outermost leaves; parboil the artichokes; remove their hearts, and completely clear them of their chokes. Season them inside, and fill them with a preparation of Duxelles , combined with a quarter of its weight of {fresh, grated, fat bacon, and as much butter.} Wrap the stuffed artichokes in thin slices of bacon; tie them, and set them in a saucepan prepared for braising. Braise them gently with white wine, and cook them well. When about to serve them, remove the string and the bacon, and dish them. Strain the braising-liquor, and clear it of grease; thicken it with the necessary quantity of good half glazed sauce (23); reduce it sufficiently to produce only a very little sauce, and pour the latter over the artichokes. Notes: Half Glaze Demi-glace This is the Espagnole sauce, having reached the limit of perfection by final skimming. It is obtained by reducing one quart of Espagnole and one quart of first-class brown stock (7) until its volume is reduced to nine-tenths of a quart. It is then strained into a double-boiler of convenient dimensions, and it is finished, away from the fire, with one-tenth of a quart of excellent sherry. cover the double-boiler, or slightly butter the top to avoid the formation of a skin. This sauce is the base of all the smaller brown sauces. Duxelle for stuffed vegetables Duxelle pour legumes farcis Put six tablespoons of dry duxelle into a small saucepan, and add three tablespoons of half-glaze sauce (23) containing plenty of tomato, crushed garlic he size of a pea, and two tablespoons of white wine. Set to simmer until the required degree of consistency is reached. N.B.? A tablespoon of fine, fresh bread-crumbs may be added to the duxelle in order to thicken it. From HVL - sympatico - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Vegetable Stock Under Pressure Recipe By :Lorna Sass, Great Vegetarian Cooking Under Pressure, p.68 Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Pressure Cooker Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups water 8 cups broccoli stalks AND/OR asparagus stalks AND/OR zucchini AND/OR other vegetables of your choice -- scrubbed and -- coarsely chopped 2 medium onions -- coarsely chopped including skins for a darker stock -- if you wish 1 garlic clove -- up to 2 cloves finely chopped (optional) 3 large carrots -- cut into 3-4 chunks 4 large celery ribs -- cut into 3-4 chunks 1 parsnip -- cut into 3-4 chunks (optional, makes the stock sweeter) -- up to 2 parsnips 2 bay leaves 1 bunch fresh parsley -- stalks fresh thyme -- sprigs OR oregano sprigs OR 1/2 teaspoon dried thyme OR 1/2 teaspoon dried oregano -- (optional) salt -- to taste 1. Place the water in the cooker and begin bringing to the boil as you prepare and add the remaining ingredients, except the salt. (To obtain a not-fat-free but richer and more intensely flavored stock, brown vegetables for 10 to 15 minutes in 1 to 2 tablespoons of oil before adding the water.) 2. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 10 minutes. If time permits, allow the pressure to come down naturally. Otherwise, reduce pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. 3. Allow the stock to cool slightly. Pour the stock through a strainer into one or more storage containers. Press the vegetables against the sides of the strainer with a large spoon to extract all of the liquid. Add salt, if desired. Do not add salt if stock is to be used for cooking beans, since the salt toughens bean skins and lengthens cooking time. 4. Cool and refrigerate for up to 3 days, or freeze up to 3 months in differing quantities to defrost as needed. Makes 1 1/2 quarts >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I think this would both be suitable candidates for the Leb Lebi recipe I posted a few minutes ago. * Exported from MasterCook * Bean Curd Salad With Peanuts Recipe By :Great Meals In Minutes Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 squares fresh tofu -- [about 1 pound] 1 teaspoon fresh ginger root -- minced 3 tablespoons scallions -- chopped 3 tablespoons coriander leaves -- chopped 2 tablespoons sesame oil 1 dash Tabasco sauce 1 tablespoon dry sherry 1 tablespoon low sodium soy sauce 1/2 teaspoon sugar 3 tablespoons peanuts, dry-roasted Cut tofu into 1/4-inch cubes and place in a medium bowl. Sprinkle remaining ingredients except peanuts over the tofu. With your fingers toss lightly to blend. Mound the salad on plates with lettuce, tomato, and cucumber. Sprinkle with peanuts for garnish. NOTE: More coriander, scallions, and/or chopped parsley can be added to the salad or as a garnish. REG1 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef Pot Roast With Vegetables And Herbs Recipe By :Pillsbury Casseroles October 1998 Serving Size : 6 Preparation Time :2:45 Categories : Eat-Lf Mailing List Meats Potatoes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds beef, trimmed -- boneless * 1 1/4 pounds red potatoes -- halved (9) 1 1/2 cups baby carrots -- fresh 8 ounces green beans -- fresh, trimmed 1 red onion -- cut into wedges 1 1/2 teaspoons beef bouillon granules -- instant bouillon 1 teaspoon dried marjoram -- leaves 1 teaspoon dried thyme -- leaves 1 teaspoon dried oregano -- leaves 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper -- black 1/2 cup water * original recipe called for boneless beef chuck, I used well trimmed round roast. Heat oven to 350 Degree F. Arrange roast and all vegetables in ungreased 13x9 inch (3 quart) baking dish. Sprinkle with all remaining ingredients except water. Pour water over top. Cover with foil. Bake at 350 Degree F. oven for 2 to 2-1/2 hours or until beef and vegetables are tender. Serve with pan juices. Serves 6 Nutritional Information per serving (1/6th of recipe) as per recipe booklet Calories 450 (Calories form fat 100); Total Fat 11g; Cholesterol 125mg; Sodium 510mg; Total Carbohydrate 42g; Dietary Fiber 6g; Sugars 5g; Protein 46g. Dietary Exchanges: 2-1/2 Starch, 1 Vegetable, 4 Lean Meat. WW Points - 9 Type into MC, WW Points added (06/06/99) by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berries In A Citrus Cloud Recipe By :Eat-lf Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces nonfat lemon yogurt 2 ounces Cool Whip Free(r) -- thawed 2 cups Berries -- chopped 1 ounce raspberry liqueur Wash and chop berries. Add raspberry liqueur and set aside. Mix yogurt with cool whip. If not serving immediately, cover and refrigerate. Divide berries into 4 dessert dishes. Top with yogurt mixture. Serve immediately. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Berry Frozen Yogurt Pie Recipe By :Stealth Health - Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 containers nonfat berry yogurt (any berry) -- 8 oz. 1 cup frozen mixed berries -- do not thaw 2/3 cup nonfat dry milk powder 1/3 cup fatfree ricotta cheese 1/4 cup light corn syrup 2 cups fatfree frozen nondairy whipped topping -- thawed 1 ready-made lowfat graham cracker crust In a blender combine the yogurt, berries, powdered milk, ricotta, and corn syrup. Blend until smooth with flecks of berries. Gently fold in the thawed whipped topping. Pour the mixture into a graham cracker crust. Cover and freeze until firm, about 4 hours. Remove and let stand at room temperature for 5 to 10 minutes before slicing and serving. Makes 6 servings (1 pie) NOTE: "This is a fast snack or dessert to prepare and it's such a refreshing treat - a favorite for kids. The berries add rich color and flavor." Calories 302 at (grams) 4.3 % Fat calories 13 Protein (grams) 10 Carbohydrates (grams) 53 Cholesterol (milligrams) 4 Calcium (milligrams) 294 [29% daily value] From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Blast Smoothie Recipe By :Mountain High Yoghurt Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free strawberry cream yogurt 1 cup mixed berries (fresh or frozen) 2 teaspoons frozen orange juice concentrate Combine in a blender and mix until smooth. Thin with more orange juice if desired. Description: "Strawberries, blackberries or blueberries, and raspberries" Source: "www.meadowgold.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Good Smoothie Recipe By :Delicious Magazine, May 1999 Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups low-fat plain kefir -- * see note 1 -- (yogurt drink) 1/2 cup grape juice 2 tablespoons honey 1 banana 2 1/2 cups frozen blackberries strawberries and -- * see note 2 raspberries *Note 1 - I use raspberry kefir *Note 2 - I eliminate the blackberries Combine the kefir, grape juice, honey and banana in a blender. Add the berries and blend until smooth. Strain or put through sieve {note: I don't strain}. Serves 2 Per serving: Calories 366 Fat 5g (12%CFF) Cholesterol 8mg Carbo 76g Protein 10g From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : The magazine states these are reprinted with permission from Smoothies: 50 Recipes for High-Energy Replacement (Chronicle Books). * Exported from MasterCook * Berry Summer Pudding Recipe By :Chez Shea, Pike Place Market News Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 loaf of bread 5 cups mixed fruit berries 1/4 cup sugar 2 lemons -- zest of both -- juice of one Line 9x2 loaf pan w/plastic. Trim crust from bread, then cut into 1/2 inch slices. Line the bottom and sides of pan with the bread. Mix berries with the sugar and lemon juice and zest. Place 2/3 of the berries in a saucepan over medium heat. Stir until soft and juices release. Drain berries, reserving the juice. Mix the cooked and uncooked berries, and poor into the loaf pan. Place the top slices of bread over the berries. Pour the juice over the bread. Cover with the plastic wrap. Weight top down and chill overnight. Slice and serve. Top with whipped cream, if desired. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Cakes With Southwestern Sauce Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Burgers & Loaves Eat-Lf Mailing List Legumes Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- =====Sauce=== 2 cups chopped tomatoes 1/3 cup tomato paste 1/4 cup chopped fresh cilantro 2 cloves minced garlic 1/2 teaspoon hot pepper sauce ===BEAN CAKES===== 1 cup chopped onions 2 cloves minced garlic 2 cups cooked black beans 2 tablespoons grated Parmesan cheese 1 teaspoon chili powder 1/4 teaspoon hot pepper sauce 1/4 cup yellow cornmeal To make the sauce: In a blender or food processor, combine the tomatoes, tomato paste, cilantro, garlic, and hot-pepper sauce. Process until smooth. Refrigerate. To make the bean cakes: Coat a 10" no-stick -skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the onions and garlic. Cook and stir for 3 minutes, or until the onions are soft but not browned. Spoon into a medium bowl. Add the beans, Parmesan, chili powder, and hot-pepper sauce. Stir well to combine, then mash with a fork. With your hands, press the bean mixture into 12 cakes about '/2" thick. Coat the top and bottom of each cake with the cornmeal. Place the cakes on a plate and cover. Refrigerate for 1 hour. Coat a 10" no-stick skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the cakes. Cook in batches, if necessary, to avoid crowding. Cook for 3 minutes. Turn and cook for 2 minutes, or until golden brown. Top with the sauce. To freeze, place the bean cakes on tray and put in the freezer for several hours, or until solid. Transfer to a freezer-quality plastic bag. Pack the sauce in a freezer-quality plastic container. To use, thaw both overnight in the refrigerator. Bring the sauce to room temperature. Reheat the cakes, in a covered 10" no-stick skillet over medium heat for 15 minutes, or until hot. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Dressed with a colorful tomato sauce, these easy pan fried cakes make a very pretty party dish. The black-bean cakes and the sauce can be frozen separately for up to 3 months. * Exported from MasterCook * Black Bean Wrap, Miami Beach Recipe By :Wrap It Up - Amy Cotler Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can black beans -- 19-oz. size -- drained and rinsed 1/2 cup salsa 2 tablespoons fresh lime juice 1 red bell pepper -- diced 1 small jicama -- peeled, diced -- (3/4 pound) 1/2 cup red onion -- diced 1/2 cup cilantro -- packed 1 jalapeno pepper -- seeded, minced 1/4 teaspoon salt 4 large flour tortillas -- burrito size 1/4 cup lowfat sour cream 1. Briefly pulse the beans, salsa, and 1 T. lime juice in a food processor, just until combined (but not smooth), about 7 times. Set aside. 2. Combine the pepper, jicama, onion, cilantro, jalapeno, and salt in a large bowl with the remaining lime juice. Toss to combine. 3. To assemble: Heat the tortillas, one at a time, directly on a gas flame, one a grill, or in a hot skillet, turning frequently, until hot and pliable, 5 to 15 seconds each. Or heat stacked, in the microwave. Lay a rounded one-fourth of the black bean salsa in a thick horizontal strip cross the bottom third of the tortilla, making sure the ingredients don't quite touch the edges. Top with a quarter of the salad. Spread 1 T. sour cream lightly over the top. Fold in the two sides and roll the wrap away from you. Complete the wraps with the remaining ingredients. Or, if you prefer, prepare all at once, assembly-line style. Cut in half on the bias. Makes 4 wraps This is a low-fat wrap. Make the black bean salsa and pepper-jicama salad up to a day before serving and refrigerate, but assemble the wraps right before eating. Serve cold or at room temperature. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com]. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Forest Bread Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 1/2 cup unsweetened cocoa 1 teaspoon baking soda 1/2 teaspoon salt 1/2 cup dried cranberries -- *see Note 1 tablespoon hot water 2 teaspoons instant coffee granules 3/4 cup buttermilk -- low-fat 2/3 cup sugar 1/3 cup honey 2 tablespoons vegetable oil 2 teaspoons vanilla extract 1 large egg vegetable cooking spray Preheat oven to 350 degrees. Combine first four ingredients in a large bowl. Stir in cranberries, and make a well in center of mixture. Combine water and coffee granules; add buttermilk and next 5 ingredients, stirring well with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 8 x 4-inch loaf pan coated with cooking spray. Bake at 350 degrees for 50 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack. Source: "Cooking Light Magazine, Nov./Dec. 1997" - - - - - - - - - - - - - - - - - - - NOTES : * I used the same amount of dried cherries, which is more Black Forest-ish... Delurking for a day. Made this bread (more like cake!) today and couldn't wait for it to cool before we cut into it. Yummy! * Exported from MasterCook * Blueberry Oatmeal Muffins Recipe By :General Mills Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites or 1 egg -- slightly beaten 1 cup plain or vanilla nonfat yogurt 1/4 cup margarine or butter -- softened 1 1/4 cups all-purpose flour 1 cup quick-cooking oats 1/2 cup packed brown sugar 2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/4 teaspoon ground nutmeg 1/4 teaspoon salt -- if desired 1 cup blueberries -- drained Heat oven to 400F. Line 12 medium muffin cups, 2 1/2x1 1/2 inches, with paper baking cups, or grease bottoms only of muffin cups. Mix all ingredients except blueberries just until flour is moistened (batter will be lumpy). Fold in blueberries. Divide batter evenly among muffin cups. Bake 20 to 25 minutes or until golden brown. Immediately remove from pan. 12 muffins. High Altitude (3500-6500 ft): Heat oven to 425F. Decrease brown sugar to 1/3 cup. Bake about 20 minutes. Description: "Columbo or Yoplait" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Colombo Classic from General Mills * Exported from MasterCook * Body Wash Recipe By :Pike Place Market News Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Epsom salts 2 tablespoons canola oil 3 drops lavender essential oil Mix well. Gently rub small handfuls into your skin while bathing or showering; rinse well. This exfoliates and moisturizes. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins, My Best Recipe By :The Essential Vegetarian, by Diana Shaw, page 72 Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt 1 1/2 cups wheat bran 1/3 cup brown sugar 1/4 cup molasses 2 large egg whites 1 cup nonfat buttermilk -- or plain nonfat yogurt Makes 6. Total time: 45 minutes. Time to prepare: 10 minutes. Cooking time: 35 minutes. Do ahead: you can mix the batter the night before, then refrigerate. Stir lightly before pouring into the tin. Refrigeration/freezing. Refrigerate up to 1 week. Freeze up 6 months. Moist, molasses-y, and deceptively rich, these muffins are "best" because they're also fat free, but amply full of flavor, nourishment, and fiber Heat the oven to 500 F. In a large mixing bowl, sift together the flour, baking soda, baking powder, and salt. Stir in the bran with a whisk or a long-tined fork. In another large mixing bowl, beat together the brown sugar, molasses, egg whites, and buttermilk or yogurt. Add the dry ingredients to liquid ingredients, and stir just to moisten, about 30 seconds. Fill each cup in a 6-cup nonstick muffin tin three-fourths full and place the till in the oven. Reduce the heat to 400 F. and bake until a toothpick inserted in the center of a muffin comes out clean, about 35 minutes. Let the tin cool on a cooling rack for 10 minutes before removing the muffins. To store, let the muffins cool completely on the rack. Seal them inside a plastic bag, and refrigerate or freeze. Per serving (1 muffin): calories 164, protein 8.59g, carbohydrate 36.6g, fat 1.09g, cholesterol .735 mg, sodium 207mg. 5% calories from fat. Very good source of calcium and Iron. Good source of vitamin B1, B2, B3, B6. Converted by MC_Buster. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Fatfree muffins! For "lovely peaks" Shaw recommends preheating the oven to 500 and then lowering the temperature when you put the muffins in the oven. I would be tempted to use Egg Beaters instead of the eggs, except for Sarah Phillips recommendation in a previous post that eggs are better. I just don't buy eggs and find Egg Beaters, which I do keep in the house, to be very convenient. * Exported from MasterCook * Breakfast Brulee Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 226 Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Desserts Eat-Lf Mailing List Fruit Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Fresh Raspberries Or Blueberries 3 Cups Yogurt Cheese 2/3 Cup Brown Sugar 1. Divide berries among 6 custard cups. Spread yogurt cheese evenly over berries. 2. Press brown sugar through sieve to get rid of any lumps. Sprinkle top of each custard cup with about 2 tbsp brown sugar. 3. Place custard cups on baking sheet and broil for 1 to 2 minutes, watching carefully, until sugar melts and begins to brown (it burns very easily). Allow to rest for a few minutes until topping is firm, then serve immediately. Formatted in MasterCook 4 by Ellen Pickett 1998-December. - - - - - - - - - - - - - - - - - - - NOTES : Bonnie Stern's nutritional analysis per serving: 227 Calories, 38 g carbohydrate, 2 g fibre, 3 g total fat, 2 g saturated fat, 12 g protein, 12 mg cholesterol, 112 mg sodium, 503 mg potassium. I estimate that three cups yogurt cheese is the result of draining the whey from 6 cups plain lowfat yogurt through a yogurt strainer, cheesecloth or a fine sieve overnight in a refrigerator. * Exported from MasterCook * Breakfast Muffins Recipe By :Dieting with the Duchess Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup seedless raisins 2/3 cup boiling water 1 3/4 cups all-purpose flour 1 1/4 cups old-fashioned rolled oats 1/4 cup sugar 2 1/2 teaspoons baking powder 1 teaspoon cinnamon 1 1/4 teaspoons salt 2 eggs 1 cup lowfat buttermilk 3/4 cup dark brown sugar -- packed 3 tablespoons unsalted butter -- melted 1. Preheat the oven to 375°F; spray an 18-cup muffin tin with nonstick cooking spray. In a small bowl, combine the raisins and boiling water. 2. In a medium bowl, whisk the flour, oats, sugar, baking powder, cinnamon and salt. In a large bowl, whisk the eggs until frothy; whisk in the buttermilk, brown sugar and butter. Stir in the raisins and their soaking liquid. Add the flour mixture and stir just to blend (do not overmix). 3. Spoon the batter into the muffin cups, filling each about three-quarters full. Bake until a tester inserted in the center of a muffin comes out clean, 20-22 minutes. Remove from the pan and cool on wire racks. Makes 18 servings. Per serving: 169 calories 3 g. total fat 2 g. saturated fat 26 mg. cholesterol 123 mg. sodium 33 g. total carbohydrate 1 g. dietary fiber 4 g. protein 37 mg. calcium Points per serving: 3 >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Pudding Recipe By :Stealth Health - Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package pitted prunes -- about 2 cups 1 1/2 cups orange juice 2 containers nonfat vanilla yogurt -- 8 oz. size 1 teaspoon cinnamon 1/4 teaspoon nutmeg Combine the prunes and orange juice in a medium saucepan and bring to a boil over medium heat. Remove from the heat, cover, and set aside for 30 minutes or longer. Puree the prunes with all of the orange juice in two batches in a food processor or blender. Gently fold in the vanilla yogurt until blended. Stir in the cinnamon and nutmeg. Transfer to six 6-ounce custard cups. Cover and refrigerate at least 2 hours or overnight. Makes 6 servings (3/4 cup each) Calories: 196 Fat (grams) <0.5 % Fat calories 2 protein (grams) 5 Carbohydrates (grams) 52 Cholesterol (milligrams) 0 Fiber (grams) 6 [24% of daily value] Vitamin C (milligrams) 33 [55% of daily value] From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Salad #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Head Broccoli Florets 3/4 cups Shredded Lowfat Cheddar Cheese 1/2 cups Kidney Beans -- Drained 1 Pt Cherry Tomatoes -- Cut In Half 1 Small Onion -- Cut Thin 3/4 cups Sliced fresh mushrooms 1 Pkg Good Seasons Italian Salad Dressing Toss and marinate 4 hours or overnight. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Soup #2 Recipe By :Light & Easy Choices & Desserts Kay Spicer with CDA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups broccoli -- chopped (1 bunch) 1 medium potato -- peeled & chopped 1 cup celery -- chopped 3 cups fat-free chicken broth 1 bay leaf 1/2 teaspoon salt 1/4 cup evaporated skim milk 1/2 teaspoon thyme -- crushed 1/8 teaspoon white pepper 1/8 teaspoon nutmeg In a large saucepan, combine broccoli, potato, celery, chicken broth, bay leaf, and salt (original recipe called for water and chicken bouillon cube). Cover and bring to a boil Reduce heat and simmer for 30 minutes. Remove bay leaf; transfer mixture to blender or food processor fitted with a metal blade. Add nutmeg, white pepper and thyme; process until smooth. To served chilled or to store for later use, pour into bowl and refrigerate. To serve hot, return to saucepan; heat to simmering point. Ladle into soup bowls. Sprinkle lightly with paprika. Makes 4 (1 cup) servings. Nutritional Analysis according to MC as follows: Calories 128; Total Fat 0.5 (2.9% Calories from Fat); Cholesterol 1mg; Carbohydrate 25.5g; Dietary Fibre 4.7g; Protein 14.3g WW Points based on the MC Analysis is 2 Points. Food Exchanges based on MC Analysis is 1 Starch; 1 Lean Meat; 1 Vegetable Typed into MC and WW Points added (6/13/99) by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : This book was published in co-operation with Canadian Diabetes Association in 1992. This soup is also good chunky. If you prefer it chunky, just chop the vegetables a little finer than you need to when you're planning to puree them for a smoother soup. For a pale cream-coloured soup, use cauliflower instead of broccoli. I include 1/2 cup of evaporated skim milk and 1/2 teaspoon thyme which the original recipe did not call for the original called for 3 cups water and 1 chicken bouillon cube/packet. Each serving of 1 cup for original is 1 Fruit & Vegetable choice, 52 calories, 10g carbohydrate, 3g protein. Here is a soup that we tried last year and liked and will make tomorrow for supper. * Exported from MasterCook * Brown Rice And Sweet Corn Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Brown rice -- cooked 1/2 Lb Sweet Corn -- cooked -- or 1 cup frozen corn -- or 1 can Corn Drained 1/2 cups Finely chopped onion 1/2 cups Finely diced red pepper 1/2 cups Finely diced green pepper 2 Lg Firm guavas -- finely diced -- or kiwis or tart apples 4 Tbsp Vegetable oil Heat the oil in a large wok or pan and saute the onion until translucent. Add the diced green and red peppers and saute until tender. Reduce the heat and stir in the corn, rice, and finally the guava. Remove from heat and season to taste. Chill in the refrigerator and stir again before serving. For a flavor accent, you may toss in a vinaigrette dressing. Each serving contains 372 calories, 0 cholesterol, 16 grams fat, 6 grams protein. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice, Pressure Cooker Recipe By :Hawkins Futura Cookbook - 1987 Supplement Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 2 cups long-grain brown rice 1 teaspoon salt To cook reduced quantities: reduce all ingredients proportionately but not below one-fourth. 1. Pour water into cooker. Bring to boil on high heat. Add rice and salt. Stir. 2. Close cooker. Bring to full pressure on high heat. Reduce heat and cook for 18 minutes. 3. Remove cooker from heat. Allow to cool naturally for 5 minutes. Press finger-tip control lightly to release pressure. 4. Open cooker. Yield: 6 cups From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Sauce Recipe By :www.weight-watchers.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups buttermilk sprinkling of butterbuds 1/2 cup white wine 2 tablespoons flour -- for thickening spices -- I use garlic -- oregano, basil buttermilk has 1% milkfat. simmer on medium heat until thickens Crab meat or other seafood is a good addition to this sauce. I also love to serve it with veggies and pasta. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Style Salad Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Rave Reviews Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 cups romaine lettuce -- in bite size pieces Dressing: 1/2 cup nonfat plain yogurt 2 teaspoons lemon juice 2 teaspoons balsamic vinegar 1 teaspoon Worcestershire sauce 1 clove garlic -- minced 1/2 teaspoon anchovy paste 1/4 cup grated parmesan cheese -- * * Original was 1/2 cup parmesan cheese. You may also try the nonfat parmesan cheese. Blend 1/2 of the parmesan cheese and all other ingredients, except the lettuce, until smooth. Pour the dressing over the lettuce and toss well. Sprinkle with the remaining cheese and toss again. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I halved the recipe (still too much for two people) and added extra lemon juice because I like zing. I also used low-fat parmesan cheese. It was very fast and easy to make and I'll definitely use this recipe again. [Cathleen ] * Exported from MasterCook * Cake Brownies Recipe By :BH&G Low Calorie Recipes 1994 Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Non-stick spray coating 1/4 cup unsalted margarine 2/3 cup sugar 1/4 cup unsweetened cocoa powder 1 egg white 1/2 teaspoon vanilla -- (1 can) 3/4 cup all-purpose flour 1/3 cup skim milk 1/4 teaspoon baking powder 1/4 teaspoon baking soda 1/3 cup chopped pecans -- or walnuts 1 teaspoon powdered sugar Chocolate Powdered Sugar Icing 1/2 cup powdered sugar -- sifted 1 tablespoon unsweetened cocoa powder 1/4 teaspoon vanilla 2 tablespoons skim milk Spray a 9x9x2-inch baking pan with nonstick coating set pan aside. Melt the margarine in a medium saucepan. Remove from heat. Stir in sugar and cocoa powder till combined Add egg white and vanilla to saucepan. Using a wooden spoon, lightly beat just till combined. Add flour, milk, baking powder, and baking soda. Beat with the spoon till well combined. Stir in pecans or walnuts. Spread the batter into prepared baking pan. Bake in a 350 Degree oven 16 to 18 minutes or until a wooden toothpick inserted near the centre comes out clean. Cool in a pan on a wire rack. Sprinkle with powdered sugar. Drizzle with Chocolate Powdered Sugar Icing and let stand 30 minutes or until icing is set. Cut into 24 bars. Makes 24 Bars Chocolate Powdered Sugar Icing Stir together 1/2 cup sifted powdered sugar, 1 tablespoon unsweetened cocoa powder, 1/4 teaspoon vanilla and enough skim milk (1 to 2 tablespoons) to make drizzling consistency. Nutrition Information as per Better Homes & Garden Cooking Magazine 74 Calories; 3g Total Fat (0g sat. fat); 0mg Cholesterol; 17mg Sodium; 11g Carbohydrates; 0g Dietary Fibre; 1g Protein Food Exchanges (according to magazine) 1/2 Starch, 1/2 Fat WW Points based up the magazine's Nutrition Information = 2 Typed into MC & WW Points added (6/13/99) by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Reduce the nuts to lower the fat below 30%CFF. * Exported from MasterCook * Californian Chicken Salad Recipe By :pamram@bev.net (Pamela Ramsey) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Skinless Boneless Chicken Breast Halves -- Cut In 1" 1/2 Cup Nonfat Mayonnaise 2 Tbsp Nonfat Plain Yogurt 1 1/2 Tsp Cider Vinegar 1/8 Tsp Salt 1/8 Tsp Pepper 1/3 Cup Chopped Fresh Cilantro 2 Tbsp Lime Juice 1 1/2 cups Peeled Ripe Melon Chunks 1 1/2 cups Peeled Cucumber Chunks 1 1/2 cups Green Grapes Combine chicken, melon, cucumber and grapes in a bowl. In separate bowl whisk the remaining ingredients together to make the dressing. Add the chicken and fruits to the dressing and toss to mix. It's that easy! From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : There was a request for a chicken salad that had grapes and mayonnaise. Here you go! * Exported from MasterCook * Cannellini With Lemon And Basil Over Penne Recipe By :Sally and Martin Stone, The Instant Bean, p. 150 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pasta 2 tablespoons olive oil 1 large garlic clove -- minced 2 cups cannellini beans, cooked -- drained and rinsed 1 lemon 1/2 cup fresh basil leaves -- shredded 1/2 cup fresh parsley -- chopped 1/2 teaspoon pepper -- or more to taste salt -- to taste 1/2 cup plain low-fat yogurt 1. Remove and julienne the lemon zest. Reserve the juice (about 2 tablespoons). 2. Bring a large kettle of salted water to a boil over high heat and add the pasta. (Use penne or other short tubular pasta.) Cook for about 8 minutes, until al dente, while you prepare the sauce. 3. In a large skillet or saute pan over moderate heat, bring the oil to rippling. Add the garlic and saute until it is just golden, about 1 minute. Add the (canned but drained and rinsed) beans, lemon zest and juice, basil, parsley (preferably flat-leaf), pepper, and salt. Toss gently and let the mixture heat through for about 2 or 3 minutes. Reduce the heat to low and keep warm until the pasta is almost cooked. 4. Just before draining the pasta, stir the yogurt into the bean mixture. Drain the pasta in a colander and add it to the sauce, toss to coat well, and transfer to a serving bowl. Entered to MasterCook by Ellen Pickett 1998 but not tested. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with freshly grated Parmesan or Romano cheese NOTES : This recipe is for a one-dish meal. Heavy cream, creme fraiche, or sour cream can substitute for the yogurt. With plain low-fat yogurt, there are about 13% calories from fat. * Exported from MasterCook * Caper Polenta Recipe By :Pressure Cooking the Meatless Way Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Pressure Cooker Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra virgin olive oil 1 red onion -- sliced 1 leek, sliced -- carefully cleaned 1 large carrot -- sliced 1 red bell pepper -- seeded and sliced 3 1/2 cups lowfat Vegetable Broth 1 cup coarsely ground cornmeal 3 tablespoons capers -- rinsed 1 tablespoon ground cumin 1 tablespoon soy sauce 1) Heat the olive oil in open pressure cooker over medium heat. Saute onion, leek, carrot, and red pepper for 5 minutes. Add broth, cornmeal, capers, cumin, and soy sauce. 2) Seal cooker and bring to high pressure quickly. Lower heat and cook for 5 minutes. Allow pressure to fall on its own. Stir and serve with steamed vegetables. Cuisine: "Vegetarian" Source: "Pressure Cooking the Meatless Way by Maureen Keane and Daniella Chace" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Capers are the pickled buds of a prickly Mediterranean shrub. Mild polenta complements the strong flavor of cumin and capers. This recipe is featured on the book cover. (5g fiber) Here are those polenta recipes to try this summer in the pressure cooker. Ten minutes in the pot instead of stirring and sweating or buying a chub. * Exported from MasterCook * Carrot And Date Cake Recipe By :matlock@biotek.arc.ab.ca Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Dates -- pitted 1/3 cups Water Dry Ingredients: 3 cups Flour, All-Purpose 2 Tsp Ground Cinnamon 2 Tsp Baking Soda 1 Tsp Baking Powder 1 Tsp Salt -- optional 1 Tsp Ground Ginger --- Wet Ingredients: 1 cups Nonfat Yogurt -- plain 3 Egg Whites -- or substitute 3/4 cups Brown Sugar, Packed 1/2 cups Applesauce 1 Tsp Vanilla 3 cups Carrots -- grated Here is a non-fat carrot cake that I highly recommend. 1. Combine the dates and water in a small saucepan and boil uncovered over medium heat until the dates are soft and mushy. Mash with a fork. 2. Preheat oven to 350F. Spray a 13"x 9" baking pan with nonstick coating. 3. In a large bowl, combine dry ingredients. 4. In a medium bowl, beat together the wet ingredients, EXCEPT the carrots. 5. Add the grated carrots and date paste to the wet ingredients, and mix well 6. Add wet ingredients to dry ingredients, mixing only until the flour is moistened. 7. Pour batter into pan and bake for 30 to 35 min until cake is browned and a toothpick inserted in the center comes out clean. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Bread, Homemade (Original - Not Lf) Recipe By :Mimi's Cafe, California Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 teaspoon baking soda 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon salt 1 cup vegetable oil 1 cup brown sugar 3 eggs 1/2 cup chopped walnuts 1/2 cup diced canned pineapple -- drained 1/2 cup raisins 1 cup finely shredded carrots Sift first five ingredients into a mixing bowl. In a separate bowl, whisk together the oil, sugar and eggs. Stir the liquid mixture into the flour; mix well. Add the next four ingredients; stir again. Grease and flour a 9" square pan or four mini-loaf pans (3" x 6"). Fill the pans 2/3 full with batter. Bake at 350F for about 30 minutes. (Mini-loaves take about 20 minutes). REVIEW: This bread is always sweet and moist. Mini-loves are best for serving to crowds. Serve a 1-inch slice, cut in two (each about 1-1/2"X 3"). I'm always surprised how good it tastes with things like chunky chili or corn chowder. -pat Description: "Moist Spicy Cake with flecks of carrot and a hint of crushed pineapple." Cuisine: "Restaurant Fare" S(Contributor): "Pat Hanneman 1999" - - - - - - - - - - - - - - - - - - - NOTES : Tour Mimi's Cafe at http://www.mimiscafe.com/ We like this quick bread for breakfast and brunch. It is wonderful served with soup and salad.