* Exported from MasterCook * Grilled Chicken Caesar Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Chili Powder 2 Tablespoons Worcestershire Sauce 1 Teaspoon Ground Cumin 1/4 Teaspoon Pepper 1 Garlic Clove -- Crushed 1 Pound Boneless Skinless Chicken Breast Halves -- Cut into -- 1 inch strips Vegetable Cooking Spray 3/4 Cup Lowfat Buttermilk 3 Tablespoons Grated Romano Cheese 1 Tablespoon Lemon Juice 1 Teaspoon Anchovy Paste 1/2 Teaspoon Dry Mustard 1/4 Teaspoon Pepper 1 Garlic Clove -- Minced 12 Cups Romaine Lettuce Leaves -- Sliced 2 Cups Halved Cherry Tomatoes 3/4 Cup Plain Croutons Combine first 6 ingredients in a medium bowl; stir well, and set aside. Prepare grill or broiler. Place chicken strips on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until chicken is done. Combine buttermilk and next 6 ingredients (buttermilk through garlic) in a large bowl; stir well. Add romaine salad, tomatoes, and croutons; toss gently to coat. Spoon salad mixture onto each of 4 plates and top with chicken strips. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken Skewers In A Spiced Yogurt Marinade Recipe By :Home Food - Joyce Goldstein [Square One, San Francisco] Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic 1 small onion -- chopped 1 tablespoon paprika 1 teaspoon ground cinnamon 1 teaspoon turmeric 1/2 teaspoon ground cardamom 1/4 teaspoon cayenne 1/4 cup fresh lemon juice 1 cup plain lowfat yogurt 12 boneless skinless chicken breasts -- cut in 1-1/2" cubes olive oil salt 1 teaspoon fresh ground black pepper Italian parsley -- chopped lemon wedges Combine the garlic, onion, paprika, cinnamon, turmeric, cardamom, cayenne, lemon juice, and yogurt in a blender or food processor and process until combined. Place the chicken in a nonreactive bowl and toss with the marinade to coat well. Cover and refrigerate for 4 to 6 hours. Soak wooden skewers in waters for 30 minutes to prevent them from burning. Preheat the broiler or grill. Thread the chicken pieces on the skewers, brush with a little olive oil, and sprinkle with salt and pepper. Cook 3 to 4 minutes per side, or until opaque throughout. Sprinkle with parsley and serve with lemon wedges. Serves 6 generously. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Marinated Tuna Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Water 1/4 Cup Low-Sodium Soy Sauce 2 Tablespoons Brown Sugar 1 1/2 Teaspoons Minced Ginger 2 Garlic Cloves -- Minced 6 Tuna Steaks -- 3/4 Inch Thick Vegetable Cooking Spray Combine first 6 ingredients in a large zip-top plastic bag. Seal bag, and marinate in refrigerator 2 hours, turning bag occasionally. Remove tuna from bag, and reserve marinade. Prepare grill. Place tuna on grill rack coated with cooking spray, and grill 3 minutes on each side or until medium rare, basting frequently with reserved marinade. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearts Of Palm - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** While it's true that palm oil and palm kernel oil are very high in saturated fat, the edible part of a palm contains almost no fat, and is a healthy and delicious vegetable. I love the texture and flavor of palm hearts. We've encountered them often in salads in tropical areas (Hawaii, Hong Kong, and Taiwan). To my knowledge, I've never had them cooked, only raw in all kinds of salads. You can find them, packed in water (either in jars or cans) in the canned vegetable section (next to artichoke hearts) in most grocery stores. I was going to give you my description of what the heart of a palm is, but decided I would be more exacting, so following is the Epicurious definition: "The edible inner portion of the stem of the cabbage palm tree, which grows in many tropical climates and is Florida's official state tree. Hearts of palm are slender, ivory-colored, delicately flavored and expensive. They resemble white asparagus, sans tips. Their texture is firm and smooth and the flavor is reminiscent of an artichoke. Each stalk is about 4 inches long and can range in diameter from pencil-thin to 1 to 1 1/2 inches. The hearts of palm we get in the United States are either from Florida or imported from Brazil. They're available fresh only in Florida and in other countries where they're grown. Canned hearts of palm are packed in water, and can be found in gourmet markets and many large supermarkets. Once opened, they should be transferred to a nonmetal container with an airtight cover. They can be refrigerated in their own liquid for up to a week. Hearts of palm can be used in salads and in main dishes, or deep-fried." Just for contrast, here is the Epicurious definition of palm oils: "The reddish-orange oil extracted from the pulp of the fruit of the African palm. It's extremely high in saturated fat (78 percent) and has a distinctive flavor that is popular in West African and Brazilian cooking. Palm-kernel oil, though also high in saturated fat, is a different oil extracted from the nut or kernel of palms. It's a yellowish-white color and has a pleasantly mild flavor. Palm-kernel oil is used in the manufacture of margarine and cosmetics. It's usually listed on labels simply as 'palm oil.' " Do try the palm hearts -- you can simply slice them and put them on any "tossed" salad. I love them! From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbal First Aid Kit Recipe By :Varro Tyler, PhD Prevention, 8/98 pg 93 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Tea Tree Oil: Antiseptic Citronella Oil: Insect repellent St. John's Wart(Red Oil):Anti-Inflammatory Ginger: Motion Sickness Licorice: Cough Control Echinacea: Immune System enhance Ginseng: Energy booster 1. Tea Tree Oil: Antiseptic - use straight or diluted 1 part oil:10 parts water Uses: Antiseptic - cuts to acne to sunburn: apply directly - mouth rinse for cancer sores, sore gums, chapped lips: few drops to 1 cup water - bug repellent Look for: 15% or less cineole (5% is best) 30% or more terpinen (4-ol) You should be able to smell it. 2. Citronella Oil: Insect repellent - Apply directly to skin 3. St. John's Wart (Red Oil): Anti-inflammatory Uses: Sprains, bruises, insect bites Arnica cream w/ 15% arnica oil apply to swollen areas several times a day - OR make your own red oil: 1 c crushed fresh St. John's Wart flowers - or dried flowers 1 quart olive oil Shake to cover the flowers with the oil. Seal tightly and place in the sun for several weeks until it turns a deed red color. It will keep for several months. Discard when it smells rancid. 4. Ginger: Motion Sickness 500 mg capsules powdered ginger - or fresh ginger tea - or crystallized ginger 5. Licorice: Cough Control Licorice rhizome and root: makes you swallow which suppresses impending cough Brew licorice tea in coffeemaker using 1-2 grams (1/2 tsp) per cup of boiling water. Drink three times a day up to three weeks. OR chew the herb (1/2 tsp) three times per day and swallow the juice. 6. Echinacea: Immune System enhance Use capsule or softgel for best concentrations Look for 125mg of extract standardized to 4% total echinacosides. 2 capsules 4 times daily is typical. Follow bottle instructions. 7. Ginseng: Energy booster 100-125 mg of extract standardized to contain 4-7% ginsenosides. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Chicken Patties Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground chicken breast 1/2 cup crumbled cornbread -- or soft bread crumbs 1/2 cup chopped scallions 1/4 cup fresh parsley -- chopped 2 cloves garlic -- minced 1 teaspoon dried thyme 1/2 teaspoon hot pepper sauce 1/2 teaspoon dried sage 1/2 teaspoon ground black pepper 1/4 teaspoon salt 1 teaspoon oil 2 cups frozen defatted Chicken stock -- thawed In a medium bowl, combine the chicken, cornbread or bread crumbs, scallions, parsley, garlic, thyme, hot-pepper sauce, sage, black pepper, and salt. Mix well and form into 8 thick patties. Place on a plate; cover and refrigerate for 30 minutes. Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat. Add 1/2 teaspoon of the oil. When the oil is hot, add 4 of the patties. Cook for 6 minutes, or until golden brown. Turn and cook for 6 minutes, or until the patties are golden brown and no longer pink in the center. Check by inserting the tip of a sharp knife into 1 patty. Transfer to a plate. Cook the remaining 4 patties in the remaining 1/2 teaspoon oil. Transfer to a plate. Add the stock to the skillet, scraping to loosen any browned bits from the bottom. Bring to a boil over high heat. Cook for 5 minutes, or until the stock is reduced by half. Spoon over the patties. Makes 8 To freeze, place the cooled cooked patties on a tray. Put in the freezer for several hours, or until solid. Transfer to a freezer-quality Plastic bag or container. Pack the sauce in a separate freezer quality plastic container. To use, thaw both overnight in the refrigerator. Reheat the patties in a covered 10" no-stick skillet over medium heat, turning once, for 5 minutes, or until hot. Reheat the sauce in a covered medium saucepan, stirring frequently, for 5 minutes, or until bubbling. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This Southern-style entree is embarrassingly easy to prepare. The patties can be made in quantity to freeze. Cornbread adds an authentic note (and is a good use for leftovers), but you can also use soft bread crumbs to bind the patties. Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat. * Exported from MasterCook * Herbed Vegetable Yogurt Cheese Dip Recipe By :Nathalie Dupree Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Yogurt Cheese 16 ounces lowfat cottage cheese 10 ounce frozen chopped spinach 1 roasted red bell pepper 8 ounces sliced waterchestnuts -- drained 3 garlic cloves -- finely chopped 6 green onions -- chopped 1 carrot -- shredded 1 tablespoon Pickapeppa hot sauce -- or more -- or 1 teaspoon Tabasco sauce 1 tablespoon drained capers 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh oregano 1 tablespoon chopped fresh thyme 1 tablespoon curry powder 2 lemons -- juiced Salt Freshly ground black pepper Preparations: Make yogurt cheese (see below). Drain the cottage cheese. Thaw the greens and squeeze dry. Peel, seed and chop the roasted bell pepper or use 1 canned pimento, drained. Drain the waterchestnuts, if using. In a large bowl, mix together the Yogurt Cheese, cottage cheese, spinach or turnip greens, red bell pepper, water chestnuts, garlic, green onions, carrot, hot sauce, capers, basil, oregano, thyme, curry powder, lemon juice, and salt and pepper to taste. Refrigerate at least 4 hours before serving. Serve with fresh, crisp vegetables, crackers, or toasted pita chips. Yogurt Cheese: Yogurt Cheese is a mild-flavored, soft-textured cheese that can serve as the basis for countless dips, spreads, desserts, and more. Made with nonfat yogurt, it is a boon to fat-conscious dieters. The cheese will keep for up to a week in the refrigerator, but an unopened container of yogurt will last a month or more, so you can make it as you need it. To make approximately 2 cups, use 2 16-ounce containers of yogurt. Rinse and squeeze dry a large piece of cheesecloth. Double it and line a strainer with the cloth. Spoon the yogurt into the strainer. Fold over any excess cheesecloth to cover. Set the strainer over a bowl and let it drain overnight in the refrigerator. Scrape the cheese into a covered container. The final yield will depend on how much liquid there was in the yogurt. Description: "This refreshing dip has just a subtle hint of tanginess." Source: "Everyday Meals" Copyright: "1999 Nathalie Dupree Enterprises" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is just one of dozens of ways to use Yogurt Cheese, my latest always-on-hand substitute for all kinds of high-fat foods, like mayonnaise and sour cream. Low in fat and very high in calcium, it makes you feel like you're cheating but you're not. It does not freeze, but it does keep 3 to 5 days in the refrigerator. Who would guess anything so smashing and stunningly attractive and colorful could be so good for you? * Exported from MasterCook * Homemade "Rice-a-roni"-style Pilaf Recipe By :JaneStarr@home.com Serving Size : 6 Preparation Time :0:05 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup long-grain rice -- raw 1/3 cup vermicelli -- broken up 1/2 tablespoon butter 2 cups College Inn 99% Fat Free Chicken Broth -- or Swanson 2/3 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon dried thyme Melt butter in a non-stick pan over medium heat. Stir in rice and vermicelli. Cook, stirring frequently, until vermicelli is lightly browned. Add chicken broth and spices. Bring to a boil. Lower heat to a simmer and cover pan. Simmer for 10 to 15 minutes until rice is just a bit too "soupy" to eat. Allow to sit, covered for 5 minutes Serving Ideas : I serve this with sauteed, caramelized mushrooms on the side. This way the fussier kids can avoid "picking out" the mushrooms and wasting them. The rest of us enjoy stirring the mushrooms into the pilaf. (I cook the mushrooms down in a bit of olive oil and add a splash of dry sherry or red wine to help them caramelize) Start to Finish Time: "0:25" 2 points >From: Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe that I created by merging several similar recipes submitted to Freezer-Friendly during June,1999. I plan to keep a container of 2 parts rice to one part vermicelli on hand to whip this up in a jiffy. It really took no longer to make than the boxed Rice-A-Roni (once I got done breaking up the vermicelli) --JaneStarr * Exported from MasterCook * Honey Mustard Dressing #4 Recipe By :Eating Well Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat yogurt 1 tablespoon cider vinegar 2 teaspoons Dijon mustard 2 teaspoons honey salt pepper In a small bowl, whisk yogurt, vinegar, mustard, honey and a pinch of salt until well blended. Add a generous portion of pepper and whisk again. Description: "Serve with mixed bitter greens such as arugula, chicory, escarole, radicchio and/or watercress." Source: "Secrets of Low-Fat cooking" Yield: "1/2 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Refrigerate any un-used dressing for up to 4 days. Can be shaken or whisked. They suggest serving this with bitter greens. * Exported from MasterCook * Iced Ginger Tea Recipe By :Jump Up and Kiss Me, Jennifer Thompson (pg 281) Serving Size : 10 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 piece fresh ginger root -- 3-4 inches -- peeled and grated 5 quarts water 2/3 cup maple syrup 4 mint sprigs Makes 20 cups. Combine ingredients in a large pot and bring to a boil. Simmer for 15 minutes, then remove from heat. When cooled, taste, and more water or syrup if desired. Remove mint and refrigerate. Serve in tall glasses over cracked ice, garnished with additional mint. >From: Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Indian Carrot Salad Recipe By :The Art of Cooking for the Diabetic Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Indian Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Corn oil 1 Tbsp Lime juice 1/2 Tsp Cumin -- ground 1/2 Tsp Cinnamon 1/4 Tsp Salt 1/2 Tsp Garlic -- minced 4 cups Carrots -- sliced & cooked 1/2 cups Wheat Sprouts -- Or Cooked Wheatberries -- for garnish Whisk oil and lime juice together in large bowl. Whisk in cumin, cinnamon, salt and garlic. Sir in carrot. Cover and refrigerate until cold. Serve chilled, garnished with wheat sprouts. Food Exchanges per serving: 2 VEGETABLE EXCHANGES CHO: 10g; PRO: 1g; FAT: 2g; CAL: 61; Low-sodium diets: This recipe is suitable. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess.,R.D.,M.S.and Matharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Island Chicken With Pineapple Salsa Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Fruit Salsas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces unsweetened crushed pineapple (with juice) 1 tablespoon low-sodium soy sauce 1 tablespoon honey 2 cloves garlic -- minced 1/4 teaspoon crushed red-pepper flakes 24 ounces boneless skinless chicken breast halves -- 4 - 6 ounces each 1/2 cup onions -- diced 1/4 cup packed brown sugar 2 tablespoons lime juice 1 teaspoon jalapeno pepper -- minced -- (wear plastic gloves when handling) 1 teaspoon fresh cilantro -- minced Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and refrigerate. Place the pineapple juice in a shallow nonmetal dish. Add the soy sauce, honey, garlic, and red-pepper flakes. Mix well. Add the chicken and turn to coat all sides. Cover and refrigerate for at least 4 hours or up to 24 hours, turning occasionally. Preheat the grill or broiler. Coat the grill rack or broiler pan with no-stick spray. Remove the pineapple from the refrigerator. Add the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature. Remove the chicken from the marinade; reserve the marinade. Grill or broil 4" from the heat for 5 minutes. Turn and cook for 5 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast. Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 minutes, or until reduced by half. Pour over the chicken. Top with the salsa. Makes 4 servings To freeze, pack the cooled cooked chicken and sauce in a freezer-quality plastic container. Pack the salsa in a separate freezer-quality plastic container. To use, thaw both overnight in the refrigerator, Cover the chicken and microwave on high power for,3 minutes. Top with the salsa. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Serve this fast freezer entree with a side dish of rice or orzo. Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat. * Exported from MasterCook * Italian Bean Salad Recipe By :Eat More, Weigh Less, Dean Ornish, M.D. Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Dried White Beans -- Note 1 1 Lg Onion White Or Yellow, Chopped 3 Cloves Garlic -- Rough Chopped 6 cups Water 1 Bay Leaf Salt 2 Cloves Garlic -- Minced 1/4 cups Red Wine Vinegar 1 Med Red Onion -- Thin Slice 2 Tbsp Lemon Juice 1 Tbsp Balsamic Vinegar 1 Tsp Dijon Mustard 1 Red Bell Pepper -- Cut In 1" Slices 1/4 cups Chopped Fresh Basil -- Or Chopped Parsley Or Combo 1 Tsp Chopped Fresh Sage Freshly Ground Black Pepper Note 1: OR borlotti beans, washed, picked over and soaked overnight or for at least 6 hrs Serve this delicious salad warm in the winter or chilled in the summer. It makes a wonderful main dish. Drain the beans and combine with the white or yellow onion, the chopped garlic, the water and the bay leaf in a large, heavy-bottomed soup pot. Bring to a boil, reduce the heat, cover, and simmer for 1 hr. Add salt to taste and half the minced garlic, cover and cook 30 min to an hour, or until tender. Drain, reserving the cooking liquid. Meanwhile, combine 1 Tbsp red wine vinegar and 1 C water in a bowl; add the red onion. Add more water to cover if necessary and soak 30 min. Drain. Mix together the lemon juice, vinegars, remaining garlic; mustard and 3/4 C cooking liquid from the beans. Add salt and pepper to taste and adjust the seasonings. Toss with the beans in a salad bowl, along with the red onion, bell pepper, herbs, pepper and more salt to taste. Serve warm or chilled. Serving Size: 1 C Make 5 C Serves 6 - 8 According to book: Cal 100, Fat 0.5g, Sodium 189mg Entered into MasterCook by Reggie Dwork This salad was created by Martha Rose Shulman. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Polenta Recipe By :Pressure Cooking the Meatless Way Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Italian Pressure Cooker Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra virgin olive oil 10 whole pitted green olives -- up to 15 preferably Greek olives 2 tablespoons chopped garlic 1 teaspoon freshly ground black pepper 4 cups lowfat vegetable broth 1 1/2 cups coarsely ground cornmeal 3 tablespoons capers -- rinsed 2 tablespoons minced fresh thyme 28 ounces canned tomatoes -- chopped 6 tablespoons grated Parmesan cheese 1) In a saute pan heat the olive oil over medium heat. Saute olives, garlic, and black pepper for 5 minutes. 2) Meanwhile, add broth, cornmeal, capers, and thyme to pressure cooker. Seal cooker and bring to high pressure quickly. Lower heat and cook for 5 minutes. Reduce pressure quickly under cold running water. 3) Add tomatoes to the sauce in the saute pan and heat through. Serve sauce over polenta. Sprinkle 1 tablespoon Parmesan cheese over each serving. Caper Polenta Cuisine: "Vegetarian" Source: "Pressure Cooking the Meatless Way by Maureen Keane and Daniella Chace" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Polenta is mush made from coarsely ground cornmeal, and is a staple of Northern Italy. Its bright yellow color and fresh corn flavor make it an ideal base for many vegetables dishes. (7g 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 * Jicama And Citrus Salad Recipe By :Good Food/Good Health Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small jicama 8 ounces canned mandarin orange sections -- drained 1/4 cup fresh orange juice 2 Tbs. fresh lemon juice 1 Pinch cayenne pepper -- (optional) Paprika -- for garnish Peel the jicama and chop into bite-size pieces. Place the jicama and oranges in a salad bowl. In a separate bowl, mix the juices and cayenne. Pour over the jicama. Mix well and garnish with paprika. Description: "A citrus crunchy salsa. Cayenne optional." Cuisine: "05May" Source: ""Cinco De Mayo -- Celebrate Mexican Cuisine"" Copyright: "1999, American Institute for Cancer Research" >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Crisp and tangy Jicama and Citrus Salad makes a refreshing addition to a spicy meal. Jicama, a crunchy and slightly sweet root vegetable commonly used in Mexican cooking, is available in the produce department of most supermarkets. In place of the oranges, you can use melon, mango or papaya. Or, you can substitute lime juice for the orange and lemon juice, and chili powder can be sprinkled instead of paprika. * Exported from MasterCook * Layered Southwestern Pasta Salad Recipe By :National Pasta Association Serving Size : 9 Preparation Time :0:10 Categories : Eat-Lf Mailing List Mexican & Southwestern Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups elbow macaroni -- cooked 1/2 tsp oil 1/2 tsp cumin 1/2 tsp salt 15 ozs dark kidney beans -- drained and washed 2 cups frozen corn -- thawed 1/2 cups bell peppers -- chopped 1/2 cups onions -- chopped 1 cups shredded lowfat cheddar cheese -- * see note 3/4 cups lowfat mayonnaise 1/2 cups lowfat sour cream 1/2 cups taco sauce Prepare elbow macaroni according to package directions. Drain and rinse under cold water; drain again. Toss with oil, cumin, and salt. Layer macaroni, beans, corn, bell peppers, and onions. Place in a 9 x 13" pan. In a mixing bowl, combine mayonnaise, sour cream, and taco sauce. Spread mixture evenly over top of pasta, sealing to edge of bowl. Cover tightly and chill overnight. Submitted by Althea Leblanc, Eat-L. *Betsy's addition. - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points * Exported from MasterCook * Layered White Beans, Tuna And Vegetable Dip Recipe By :Gourmet March 1991 Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fish & Seafood Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- FOR THE CUCUMBER LAYER: 1 1/2 cups nonfat plain yogurt 1 cucumber -- peeled seeded and -- chopped fine 1/4 teaspoon salt 1 large garlic clove -- minced and mashed -- to a paste with 1/2 teaspoon salt -- FOR THE BEAN LAYER: 1/2 pound dried white beans -- see * 1 cup finely chopped onion 2 teaspoons minced garlic 1/2 teaspoon dried oregano -- crumbled 2 tablespoons olive oil 1/2 cup dry white wine -- FOR THE TUNA LAYER: 6 1/2 ounces light tuna in water -- drained and flaked -- (1 can) 1/3 cup red onion -- finely chopped 1/4 cup kalamata olive -- or other brine-cured black olives 1/2 cup fresh parsley -- minced 1 tablespoon red wine vinegar -- or to taste 2 plum tomatoes -- diced 1 green bell pepper -- diced 1/2 red onion -- sliced thin 1/4 cup kalamata olive -- sliced pitted -- or other brine-cured black toasted pita triangles * dried white beans, soaked in enough cold water to cover them by 2 inches overnight or quick-soaked (procedure follows) and drained Make the cucumber layer: In a sieve set over a bowl and lined with a triple thickness of rinsed and squeezed cheesecloth let the yogurt drain for 1 hour. Put the cucumber in another sieve, sprinkle it with the salt, and let it drain for 1 hour. Pat the cucumber dry between paper towels and transfer it to a bowl. Stir in the yogurt, the garlic, and salt and pepper to taste and combine the mixture well. Make the bean layer: In a saucepan combine the beans with enough cold water to cover them by 2 inches, simmer them, covered, for 1 hour, or until they are tender, and drain them well, reserving the cooking liquid. In a skillet cook the onion, the garlic, the oregano, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened. Add the wine and simmer the mixture until the wine is reduced by half. In a food processor puree the beans and the onion mixture with 1/2 cup of the reserved cooking liquid and salt and pepper to taste, transfer the mixture to a bowl, and chill it, covered, until it is cool. Make the tuna layer: In a small bowl toss together the tuna, the onion, the olives, the parsley, the vinegar, and salt and pepper to taste. Assemble the dip: Spread the bean puree over the bottom of a 10-inch round shallow serving dish, top it with the tuna mixture, and spoon the cucumber mixture over the top. Chill the dip, covered, for at least 3 hours or overnight, sprinkle the top with the tomatoes, the bell pepper, the onion, and the olives, and serve the dip with the pita triangles. TO QUICK-SOAK DRIED BEANS 1/2 to 1 pound dried beans, picked over In a colander rinse the beans under cold water and discard any discolored ones. In a kettle combine the beans with enough cold water to cover them by 2 inches, bring the water to a boil, and boil the beans for 2 minutes. Remove the kettle from the heat and let the beans soak, covered, for 1 hour. Posted to MC-Recipes list by Barb at PK 6/98 From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's a very unusual dip. I think this would make a good sandwich filling, or better yet, how about wrapping it? * Exported from MasterCook * Leb Lebi (Tunisian Chickpea Stew) Recipe By :Lorna Sass, Great Vegetarian Cooking Under Pressure, p.202 Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Legumes Pressure Cooker Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SOUP (pressure cooker): 1 1/2 Cups chickpeas -- dried picked over and rinsed, soaked overnight -- in ample water to cover, or speed-soaked 6 Cups vegetable stock -- (p. 68 of book) OR garlic-parsley stock (p. 71 of book) 2 Cups onions -- coarsely chopped 1 Tablespoon olive oil 1 1/2 Teaspoons caraway seed -- ground salt -- to taste For each portion of leb lebi: one 1-inch wedge of a fresh peasant loaf -- crust removed torn into 4 to 6 pieces 1/4 Teaspoon ground cumin -- freshly ground 1/2 Tablespoon olive oil -- fruity 1 Tablespoon chopped pitted black olives -- up to 2 tablespoons 1 Teaspoon capers -- drained up to 2 teaspoons Harissau -- to taste OR hot sauce -- to taste 1. To prepare the soup, rinse and drain the chickpeas. Place the chickpeas, stock, onions, oil, and caraway in the cooker. 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 18 minutes. 3. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. If the chickpeas are not meltingly soft, either return to high pressure for a few more minutes or replace (but do not lock) the lid and simmer until the chickpeas are done. Add salt. 4. To assemble each portion of leb lebi: Place the bread in a large soup bowl. Sprinkle the freshly ground cumin seeds on top. Ladle enough stock and chickpeas over the bread to thoroughly soften it. Stir in olive oil, olives, capers, and harissa before serving. Serves 5 to 6 From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Leb lebi is a traditional breakfast food in Tunisia. Sass suggests serving this dish at an informal dinner party. Set out the chopped olives, drained capers, and harissa in small bowls and invite each guest to create his/her own combination. The amounts of seasonings for the serving portions are a guide. --- I had already soaked the chickpeas overnight in filtered water, and rinsed and drained them twice. I assembled the Leb Lebi bean soup components and added them all to the stock in the pressure cooker, got the cooker to high pressure which it maintained 18 minutes (following the recipe instructions), then lifted the pressure relief valve to release the pressure quickly. The chickpeas were not at all "meltingly soft" so I simmered them with the lid on but the valve open for low pressure for about 10 or 15 minutes longer. Next time, I will cook them at high pressure for at least 20 minutes. Over all, I'd say this pair of recipes is a keeper, but I will still try to fine tune. * Exported from MasterCook * Lemon Cranberry Anise Bread Recipe By :Golden Door, Spa, Escondido, CA Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Non-stick cooking spray 2 Cups unbleached all-purpose flour 1 Cup whole-wheat flour 2 Teaspoons anise or fennel seeds -- crushed 1 Teaspoon baking powder 1/2 Teaspoon baking soda 1/2 Teaspoon salt 1 Medium ripe banana 1 1/2 Cups buttermilk 1 egg 1 egg white 1/2 Cup firmly packed light brown sugar 2 Tablespoons canola oil 2 Tablespoons lemon juice 1 Tablespoon shredded lemon peel 1 Teaspoon vanilla extract 1/3 Cup dried cranberries Preheat oven to 350F. Spray an 8-1/2 x 4 in. loaf pan with non-stick cooking spray; set aside. In a large bowl, stir together the flours, anise seeds, baking powder, baking soda and salt until well combined. In a food processor or blender, place the banana, buttermilk, eggs, brown sugar, oil, lemon juice, peel and vanilla; process until smooth. Pour mixture into the dry ingredients; stir just until moistened. Stir in the cranberries. Spoon into the prepared pan. Bake 55 to 60 minutes or until a toothpick inserted in the center comes out clean. Remove from the pan; cool completely on a wire rack. Per serving: 143 calories; 3 g fat; 14 mg cholesterol; 25 g carbohydrate; 4 g protein; 155 mg sodium; 0 g fiber. Cuisine: "Spa Dining" Yield: "16 slices" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Cream Fruit Tart Recipe By :Graham Kerr's Best Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Filling: 1 quart lowfat vanilla yogurt 1 teaspoon lemon zest -- finely grated 2 cups strawberries -- halved 2 kiwi fruit -- peeled and sliced 1 cup blueberries -- fresh or frozen -- (do not thaw) 1/3 cup apricot preserves Crust: 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 * Lemon Gelati Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Sugar 1 Tablespoon Grated Lemon Rind 1/8 Teaspoon Salt 2/3 Cup Fresh Lemon Juice 1 1/2 Cups Fat-Free Yogurt Fresh Mint Sprigs -- Optional Combine the first 4 ingredients in a bowl; stir until sugar dissolves. Add yogurt; stir well. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Garnish with mint, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : Serving suggestion: Trim bottoms of 5 whole lemons so they stand up. Cut off top third of lemons, scoop out the pulp, leaving the shells intact. Place lemon shells, upside down on paper towels until well drained. Spoon frozen gelati into lemon shells, and freeze until firm. * Exported from MasterCook * Lemon Poppy Seed Cake #2 (Redux) Recipe By :c Sarah Phillips Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large eggs 2 large egg whites 3 tablespoons vegetable oil 3/4 cup unsweetened applesauce 1/4 teaspoon salt 3 teaspoons baking powder 2 tablespoons lemon peel 1 can evaporated milk 2 cups sugar 3 cups flour Glaze: 3 tablespoons poppy seeds 1 cup confectioner's sugar 2 tablespoons fresh lemon juice -- to 3 tbsp 1 tablespoon lemon zest 1. A couple of areas of high fat: A. 3 eggs Reduce to 2 large eggs with 2 large egg whites. You might be able to get away with 1 large egg and 4 large egg whites. B. 1 cup vegetable oil Reduce to 3 TBSP vegetable oil and add in 3/4 cup unsweetened applesauce C. 3/4 cup poppy seeds 3/4 cup poppyseeds have 3 grams of fat per serving !!! Reduce the poppy seeds to 3 TBSP and put them in a glaze: 1 cup confectioner's sugar, 2-3 TBSP fresh lemon juice and 1TBSP of lemon zest. The fat content now drops to 1 gram of fat per serving--amazing, huh !!! In addition, 1. Reduce the salt from 3/4 teaspoon to 1/4 teaspoon--you don't need as much. 2. The baking powder amount bothers me--try 3 teaspoons. 3. Generously spray the entire bundt pan (what size ?) with vegetable oil spray (not grease) because now you have a reduced-fat recipe. Spraying with oil will add in less saturated fat than butter will. 4. Baking may take a little longer---do not overbake 5. Add in 2 TBSP lemon peel 6. TO BAKE: Place a rack in the center of an oven. Preheat oven to 350. Prepare pan by spraying with vegetable oil. Mix according to the New Classic Method instructions from my book: mix dry ingredients, mix wet/sugar ingredients with a mixer on high for 1 - 11/2 minutes, until frothy. Make a well in the center of the dry ingredients and add in the wet/sugar ingredients. Mix gently--do not overmix. Gently turn batter into pan. Bake until the edges turn lightly brown, and the cake springs back when gently touched in the center. Do Not Overbake. Let cool on wire rack for 10 minutes. Invert cake from pan and let cool on wire rack. When cooled, place on serving platter and drizzle lemon glaze over the cake. Sarah Phillips c 1999 Author, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Poppy Seed Cake #3 (Original -- Not Lf) Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Eggs 2 cups sugar 1 can evaporated skim milk -- (12 oz.) 1 cup vegetable oil 3 cups flour 4 teaspoons baking powder 1 teaspoon lemon extract 3/4 teaspoon salt 3/4 cup poppy seeds Mix all ingredients together well. Grease bottom (only) of bundt pan. Bake at 350 for 1 hour or until done. >From Kathleen --- From Sarah Phillips c 1999 Author, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999: 1. A couple of areas of high fat: A. 3 eggs Reduce to 2 large eggs with 2 large egg whites. You might be able to get away with 1 large egg and 4 large egg whites. B. 1 cup vegetable oil Reduce to 3 TBSP vegetable oil and add in 3/4 cup unsweetened applesauce C. 3/4 cup poppy seeds 3/4 cup poppyseeds have 3 grams of fat per serving !!! Reduce the poppy seeds to 3 TBSP and put them in a glaze: 1 cup confectioner's sugar, 2-3 TBSP fresh lemon juice and 1TBSP of lemon zest. The fat content now drops to 1 gram of fat per serving--amazing, huh !!! In addition, 1. Reduce the salt from 3/4 teaspoon to 1/4 teaspoon--you don't need as much. 2. The baking powder amount bothers me--try 3 teaspoons. 3. Generously spray the entire bundt pan (what size ?) with vegetable oil spray (not grease) because now you have a reduced-fat recipe. Spraying with oil will add in less saturated fat than butter will. 4. Baking may take a little longer---do not overbake 5. Add in 2 TBSP lemon peel 6. TO BAKE: Place a rack in the center of an oven. Preheat oven to 350. Prepare pan by spraying with vegetable oil. Mix according to the New Classic Method instructions from my book: mix dry ingredients, mix wet/sugar ingredients with a mixer on high for 1 - 11/2 minutes, until frothy. Make a well in the center of the dry ingredients and add in the wet/sugar ingredients. Mix gently--do not overmix. Gently turn batter into pan. Bake until the edges turn lightly brown, and the cake springs back when gently touched in the center. Do Not Overbake. Let cool on wire rack for 10 minutes. Invert cake from pan and let cool on wire rack. When cooled, place on serving platter and drizzle lemon glaze over the cake. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Shrimp Pasta Salad Recipe By :Sunset Fresh Ways With Salad Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups White Wine Vinegar 3 Tbsp Lemon Juice 1 1/2 Tbsp Honey 1 1/2 Tbsp Chopped Fresh Ginger 1 Clove Garlic -- Minced 1 Tbsp Soy Sauce, Low Sodium 1 Dash Cayenne 1 1/2 Lb Large Shrimp -- Shelled, Deveined 12 Oz Fettuccine 1 Tbsp Sesame Oil 1/3 cups Chopped Green Onions 1 Tbsp Grated Lemon Peel In a 3 - 4 qt pan, combine vinegar, lemon juice, honey, ginger, garlic, soy sauce,and red pepper; add shrimp. Bring to a boil over high heat, stirring occasionally; cover and immediately remove from heat. Let stand, stirring occasionally, until shrimp are opaque in center when slashed (about 10 min). Lift out shrimp with a slotted spoon, reserving cooking liquid. Cover and refrigerate shrimp. Meanwhile, in a 5 - 6 qt pan, bring 3 qts water to a boil over high heat. Add pasta; let water return to a boil and cook, uncovered, just until tender to bite (about 15 min). Or cook according to package directions. Drain, rinse with cold water, and drain well again. In a large bowl, combine pasta, reserved cooking liquid, shrimp, sesame oil, onions, and lemon peel. Mix lightly; using 2 spoons, until well coated. If made ahead, cover and refrigerate until next day. Makes 4 - 6 servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 374.1 Total Fat 5.1g Sat Fat 0.8g Carb 50g Fib 1.7g Pro 30.6g Sod 254mg CFF 12.5% * Exported from MasterCook * Lentil And Chickpea Burger With Cilantro Garlic Cream Recipe By :Susan Tomnay, Editor Serving Size : 5 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup red lentils 1 Tablespoon oil 2 onions -- sliced 1 Tablespoon curry powder 1 15 Oz Can cooked chickpeas -- drained 1 Tablespoon grated gingerroot 1 egg white -- or alternative 1/4 Cup chopped fresh parsley 2 Tablespoons chopped fresh cilantro 2 1/4 Cups stale bread crumbs flour -- for dusting Cilantro Garlic Cream: 1/2 Cup lowfat sour cream 1/2 Cup plain low-fat yogurt 1 Clove garlic -- crushed 1/4 Teaspoon honey 2 Tablespoons chopped fresh cilantro 2 Tablespoons chopped fresh parsley PREPARE AND HEAT barbecue. Bring large pan of water to boil. 1) Add lentils and simmer, uncovered, 8 minutes or until tender. Drain well. Heat oil in pan, cook onions until soft. Add curry powder; stir until fragrant; cool mixture slightly. 2) Place chickpeas, half the lentils, ginger, egg and onion mixture in food processor bowl. Process 20 seconds or until smooth. Transfer to a bowl. Stir in remaining lentils, parsley, cilantro and bread crumbs; combine well. Divide mixture into 10 portions. 3) Shape portions into round patties. Toss patties in flour. Shake off excess. Place patties on hot, lightly greased barbecue grill or griddle. Cook 3-4 minutes each side or until browned, turning once. Serve with Cilantro Garlic Cream. To make Cilantro Garlic Cream: Combine the ingredients in a bowl and mix well. Storage time: Patties can be prepared up to 2 days in advance and stored, covered, in refrigerator. Cilantro cream is best when served the same day; the flavor does improve with stand time. It can be made up to 4 hours in advance. Store, covered, in refrigerator. Note: This recipe can be served as a vegetarian dish on its own, or as an accompaniment to other dishes. Preparation time: 30 minutes Total cooking time: 20 minutes Makes 10 burgers TIP: If pattie mixture is too soft, refrigerate or freeze 15 to 60 minutes or until firm. Cuisine: "Vegetarian" Source: "Step-by-Step Grilling Cookbook, 1994. Crescent Books" Yield: "10 patties" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : We reduced the fat and calories by substituting lowfat sour cream and lowfat yogurt for regular sour cream and heavy cream. Honey was added for fullness. * Exported from MasterCook * Lentil Rice Soup Recipe By :Susan Kircher, Sans Souci, Dayton, OH Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried lentils 1 onion -- chopped 1 bay leaf 2 whole cloves 1/4 cup skimmed chicken stock 1 carrot -- chopped 1 celery stalk -- chopped 1/2 teaspoon dried tarragon Vegetable salt -- to taste 1/4 teaspoon freshly ground pepper 8 cups water 1/2 cup brown rice Place lentils in a saucepan and cover with water; soak for a few hours or overnight. Drain and add all ingredients except rice. Cook over low heat, covered, about 1 hour, or till lentils are soft. After 1 hour, add brown rice. Cook longer, stirring occasionally. Remove from heat. With a wooden spoon, crush some of the cooked lentils to thicken soup. Remove bay leaf and cloves before serving. The soup provides 7g fiber. Cuisine: "Spa Dining" Source: "Spa Dining by Health Travel International (1985 St Martins)" Yield: "10 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : San Souci (French for "without care") is a coed weight control and fitness resort located fifteen miles southeast of Dayton, Ohio near the Sugarcreek Reserve. Susan Kircher, RN, owner, director. * Exported from MasterCook * Lentils In Garlic Tomato Sauce #2 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Pressure Cooker Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 cups water 1 teaspoon concentrated vegetable stock 14 1/2 ounces canned tomatoes -- preferably -- ready-cut diced tomatoes -- in juice -- with caramelized onion 1/2 cup dried brown lentils -- picked over and rinsed 3 large garlic cloves -- minced 1/8 teaspoon peanut oil Add broth, tomatoes with juice, lentils and garlic to pressure cooker. Seal cooker and bring to high pressure. Lower heat and gently cook for 7 minutes. Allow cooker to reduce it's pressure by cooling, undisturbed. Serving Ideas: 1) Stir in leftover cooked rice, green beans; add chili powder to taste and serve with lime wedges. 2) Add lemon juice to taste and serve with cooked pasta, garnish with fresh parsley. Cook's notes: Recipe may be doubled. Tested in a 6-liter pressure cooker (Safe2 from T-fal at 13 psi. weight valve pressure regulator). We had leftover rice and Spicy green beans from a Thai restaurant. This was added to the cooked lentils and heated through. If you prefer, cook the lentils for 10 minutes then reduce pressure quickly under cold running water. --Sources-- Copyright 1996: Prima Press Pressure Cooking the Meatless Way by Maureen Keane and Daniella Chace Contributor: Pat Hanneman for Eat-LF 6/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Madness 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 -------- ------------ -------------------------------- 3/4 cup lowfat buttermilk 1/2 cup lowfat vanilla yogurt 2 1/2 cups diced fresh mango -- frozen 1 tablespoon fresh lime juice 1/2 teaspoon ground ginger 1 teaspoon fresh ginger -- grated and chopped 3 ice cubes -- (3 to 5) Combine the buttermilk and yogurt in the blender. Add the mango, lime juice, fresh and ground gingers. With the blender running, add the ice cubes one at a time until the desired consistency is reached. Serves 2 Per serving: Calories 234 Fat 2g (8%CFF) Cholesterol 8mg Carbo 50g Protein 7g 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 * Marinade For Safe Barbecuing Recipe By :New Choices Magazine, June Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup packed brown sugar 2 cloves garlic -- crushed 1 1/2 tsp salt 3 tablespoons prepared mustard 1/4 cup cider vinegar 3 tablespoons lemon juice 6 tablespoons olive oil Mix thoroughly. Lawrence Livermore Lab Recipe New Choices Magazine, June From Marta Martin - - - - - - - - - - - - - - - - - - - NOTES : "Last summer we reported some welcome news for people who avoid grilling beef or chicken because they've heard that meats cooked at high temperatures form cancer causing compounds. We told you about a barbecue sauce or marinade you can prepare that will dramatically reduce these potentially harmful compounds, called heterocyclic amines. The recipe was developed by colleagues at Lawrence Livermore National Laboratory in California, and we're running it again for readers who may have missed it the first time. And we are adding a second recipe that has the same beneficial effect from the Cancer Research Center at the University of Hawaii." * Exported from MasterCook * Marinade For Safe Barbecuing #2 Recipe By :New Choices Magazine, June Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic -- crushed 1 piece unpeeled ginger root -- (1/2 inch) minced 2 tsp brown sugar 1/2 cup soy sauce 1/2 cup water Mix thoroughly. University of Hawaii recipe New Choices Magazine, June From Marta Martin - - - - - - - - - - - - - - - - - - - NOTES : "Last summer we reported some welcome news for people who avoid grilling beef or chicken because they've heard that meats cooked at high temperatures form cancer causing compounds. We told you about a barbecue sauce or marinade you can prepare that will dramatically reduce these potentially harmful compounds, called heterocyclic amines. The recipe was developed by colleagues at Lawrence Livermore National Laboratory in California, and we're running it again for readers who may have missed it the first time. And we are adding a second recipe that has the same beneficial effect from the Cancer Research Center at the University of Hawaii." * Exported from MasterCook * Mast Va Khiar (Yogurt, Vegetable And Herb Salad) Recipe By :T/L Middle Eastern Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium cucumber 2 tablespoons green pepper -- finely chopped 2 tablespoons scallion -- finely chopped 2 tablespoons fresh tarragon -- finely chopped 1 tablespoon fresh dill -- finely chopped 1/2 teaspoon fresh lemon juice 1/4 teaspoon salt 1 cup plain lowfat yogurt With a small, sharp knife peel the cucumber and slice it lengthwise into halves. Scoop out the seeds by running the tip of a teaspoon down the center of each half. Chop the cucumber finely and place it in a deep bowl. Add the green pepper, scallions, tarragon, dill, lemon juice, and salt and stir together thoroughly. Then add the yogurt and turn the vegetables and herbs about with a spoon until they are well coated. Cover tightly with foil or plastic wrap and chill in the refrigerator for about 1 hour before serving. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Iran * Exported from MasterCook * Mediterranean Tuna And Bean Salad Recipe By :Prevention's Freezer Cookbook - From the Freezer Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Legumes Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup frozen cooked navy beans -- thawed 3 tablespoons balsamic vinegar 1 tablespoon olive oil 1 teaspoon Dijon mustard 2 cloves garlic -- minced 2 cups frozen sliced green beans 2 cups frozen broccoli flowerets 1 cup frozen cauliflower flowerets 1 cup frozen chopped onions 8 romaine lettuce leaves 1 can tuna in water -- (7 ounces) drained and flaked In a medium bowl, combine the navy beans, vinegar, oil, mustard, and garlic. Toss well. Let stand at room temperature for 30 minutes, stirring occasionally. Bring a large pot of water to a boil over medium-high heat. Add the green beans, broccoli, and cauliflower. Cook for 30 seconds, or until the beans turn bright green. Drain in a colander. Add the onions. Rinse under cold water. Pat dry with paper towels. Add to the bowl with the beans. Toss well. Let stand at room temperature for 5 minutes. Line 4 salad plates with the lettuce. Arrange the vegetable mixture on the lettuce. Scatter the tuna over the lettuce. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : A traditional combination in the Italian region of Tuscany, this salad makes wonderful use of frozen vegetables and canned tuna for less than 70c a serving. You can pull this quick light dish together from staples that you have on hand. If you freeze your cooked beans in 1 -cup packages, they'll thaw quickly in the microwave. * Exported from MasterCook * Melon And Hearts Of Palm Salad With Chutney Vinaigrette Recipe By :"Delicious!" (June 1995) (adapted by Karen Mintzias) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Dry mustard 2 teaspoons Honey 2 tablespoons Mango chutney 6 tablespoons Lime juice 1/3 cup Orange juice -- OR- extra virgin olive oil Salt & freshly ground pepper -- to taste 14 ounces Canned hearts of palm -- drained 1 Ripe honeydew melon 1 Ripe cantaloupe Shredded lettuce In a small bowl, blend together mustard, honey, chutney, and 4 tablespoons lime juice. Gradually whisk in olive oil. Add salt and pepper to taste, then strain dressing through a sieve to remove large pieces of chutney. Chop hearts of palm and set aside. Remove peel and seeds from melons and cut into bite-size pieces. Serve hearts of palm and melon on a bed of shredded lettuce, with dressing. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Melon Yogurt Soup With Champagne Recipe By :Delicious Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup champagne 1 Medium ripe cantaloupe -- seeded and peeled 1 Cup plain yogurt 2 Tablespoons chopped fresh basil Sugar -- to taste Salt -- to taste 1/4 Cup chopped chives -- to garnish 1. Pour the champagne into a small saute pan. Place over high heat until the champagne boils. Turn off heat and cool. 2. In a blender or a food processor, puree the melon. Add the yogurt, basil and cooled champagne. Puree. 3. Season to taste with sugar and salt. Serve in bowls and garnish with chopped chives. Source: "Melons: www.delicious-online.com/D_Backs/Jun_99/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The success of this soup depends upon the sweetness of the melon. In place of champagne, any crisp, dry white wine will work. * Exported from MasterCook * Mexican Mev With Beans, Peppers And Jicama Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 Ounces Cannellini Beans 1 Tablespoon Vegetable Oil 2 Cups Onion -- Vertically Sliced 1 1/2 Teaspoons Chipotle Pepper Sauce 1 Teaspoon Dried Savory 2 Garlic Cloves -- Minced 1/2 Cup Jicama -- Peeled And Diced 2 Tablespoons Minced Fresh Cilantro 12 Ounces Roasted Red Peppers Vegetable Cooking Spray Minced Cilantro -- Optional Preheat oven to 350?. Drain beans in a colander over a bowl, reserving 1/4 cup bean liquid. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and saute 5 minutes. Add beans, chipotle sauce, savory, and garlic; saute 5 minutes. Remove from heat. Place 2 cups bean mixture in a large bowl; mash with a potato masher. Add remaining bean mixture, 1/4 cup reserved bean liquid, jicama, and 2 tablespoons cilantro; stir well. Arrange bell peppers in the bottom and up sides of 4 10-ounce ramekins coated with cooking spray. Divide bean mixture evenly among ramekins; place ramekins on a baking sheet. Bake at 350? for 20 minutes. Invert ramekins onto each of 4 plates. Garnish minced cilantro, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Monsoon Curried Yams And Potatoes Recipe By :Kuhn Rikon, Switzerland Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Potatoes Pressure Cooker Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup finely chopped onion 3 Cloves garlic -- finely chopped 5 1/2 Tablespoons curry paste 3 Cups diced yams 1 Cup diced potatoes 2 Tablespoons sake 1 Cup frozen peas 1/4 Cup mango chutney 1 Cup plain yogurt 1 cucumber -- peeled and sliced 1. In a 2-quart Pressure Frypan, or larger pressure cooker, saute onion, garlic and curry paste over medium heat until onion is translucent. 2. Stir in yams and potatoes. Let them sizzle for 1minute or until the bottom of the pan is sticky and slightly burned. 3. Add sake. 4. Close lid and bring pressure to first red ring over high heat. Adjust heat to stabilize pressure at first red ring. Cook for 3 minutes. 5. Remove from heat and use Touch Release Method. 6. Add peas. Close lid and bring pressure to first red ring over medium high heat. 7. Immediately remove from heat and use Natural Release Method. 8. Accompany each serving with dollops of yogurt and mango chutney and several cucumber slices. Source: "www.eurocooking.com/kuhnrikon/" S(Contributed by): "kitpath@earthlink.net 6/99" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The sake may be replaced with apple juice. Curry paste may be difficult to find, but it is a good addition to any well stocked pantry. Even without the yogurt, mango chutney and cucumber this recipe is a good side dish with dinner. * Exported from MasterCook * Mustard Rosemary Chicken Recipe By :Good Food/Good Health Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Dijon mustard 2 tablespoons lemon juice 2 cloves garlic -- minced 1 teaspoon dried rosemary Freshly ground pepper -- to taste 2 skinless chicken breast halves Combine all ingredients except chicken in flat baking dish. Add chicken pieces, turning to coat well with the mixture. Cover and marinate at least one hour or overnight in refrigerator. Chicken can be cooked in oven, microwave, or on a grill. To bake, cover and cook at 375 for approximately 40 minutes. To microwave, cover with wax paper and cook on high 10-13 minutes, rotating dish halfway through; let stand 2-3 minutes before serving. To grill, shake off extra marinade and cook over medium-high flame for about 15-20 minutes. To check for doneness, pierce thickest part with fork. If the juice is clear, chicken is done. Cuisine: "05May" Source: ""Cooking Well For One Or Two"" Copyright: "1999, American Institute for Cancer Research" >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Serve with a medley of vegetables and rice or pasta boiled in low-sodium bouillon instead of water. * Exported from MasterCook * Oat Whole Wheat Banana Muffins (Orig) Recipe By :Light Muffins, Bea Ojakangas Serving Size : 12 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 uncooked quick rolled oats 1 1/2 cups whole wheat flour 1/3 cup packed brown sugar 3 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon salt 1 cup fresh or dried blueberries -- (optional) * 1 cup skim milk 1/2 cup mashed ripe banana -- (1 medium) 2 Tablespoons walnut oil -- or corn oil 1 large egg -- beaten ** Preheat oven to 400 degrees. Spray a 12 cup muffin tin with PAM . In a large bowl, thoroughly mix the the rolled oats with the whole wheat flour, brown sugar, baking powder, ginger, cinnamon and salt. Add the blueberries if using, and stir gently until they are distributed evenly in the mixture.. In a small bowl, stir together the milk, banana, oil and egg or substitute until blended. Add liquid ingredients to dry ingredients and stir until just moistened, about 20 strokes. Spoon batter into the muffin cups, dividing evenly. Bake for 15 to 20 minutes , or until a wooden toothpick comes out clean. Cool in the tin for 3 minutes, then to rack or table. Makes 12 muffins, per muffin 154 calories (21% from fat) 3 g. fat,3 g. fiber *I have not used blueberries in my making but without this is a dense, flavorful muffin, great for a quick breakfast. ** I use Egg Beaters which would reduce the fat content somewhat. From "Jo in Minnesota" - - - - - - - - - - - - - - - - - - - NOTES : These are two favorite recipes from Light Muffins-Over 60 Recipes for Sweet and Savory Low Fat Muffins & Spreads, Bea Ojakangas. I hope you enjoy these muffins, Bea Ojakangas is one of Minnesota's FAVORITE cooks and this book is available at Amazon. Full of reduced fat muffins and spreads! --- Thanks so much for your offer of help [reduce the fat]. Here is the recipe I tried. I did not use the blueberries. I also added 1/4 cup flax seeds. * Exported from MasterCook * Oat Whole Wheat Banana Muffins #2 (Redux) Recipe By :c 1999, Sarah Phillips Serving Size : 12 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 Quick-cooking oats 3/4 cup Whole wheat flour 3/4 cup all-purpose flour 3/4 cup Brown sugar 1 1/2 teaspoons Baking powder 1/2 teaspoon Baking soda 1 teaspoon Cinnamon 1 teaspoon Ground ginger 1/4 teaspoon Salt 1 cup Blueberries -- *see note 1 cup Lowfat buttermilk 1/2 cup unsweetened applesauce 1 small Banana -- mashed 2 tablespoons Canola oil 1 Egg -- beaten 2 tablespoons Flax Seeds -- ground (optional) Preheat oven to 350. Spray muffin tin with Pam. In a large bowl combine the dry ingredients well. Combine sugar and wet ingredients in another bowl. Beat until frothy and full of bubbles. Make a well in the dry ingredients and add the wet ingredients. Gently mix the ingredients in an almost folding action - add the blueberries, if using, when the mixture is almost mixed together, and gently combine. There may be a few wisps of flour remaining and there may be lumps - it's ok. DO NOT OVERMIX. Bake for 30 mins or until they make a slight hollow sound when thumped on their tops or spring back when lightly touched on their tops. Remove from oven immediately and take out of tin after 10 mins. Do not leave them in the muffin tins because they'll continue to bake. *note: I used 1/4 cup dried cranberries instead of the blueberries. From Penchard@aol.com --- ReDo Notes: I looked over your muffin recipe--it looks pretty bland, and I bet that the texture is rubbery. There are a lot of problems with this recipe. Here's how to create a delicious and flavorful muffin; many of these points are described in my book. If I do not mention an ingredient, use it as written in your recipe. : 1. Instead of 1 1/2 cups whole wheat flour, and use 3/4 cup all-purpose and 3/4 cup whole wheat flour. This will automatically lighten the texture of your muffin. I always do a half and half blend of flours in my low-fat recipes. 2. Increase the brown sugar to 3/4 cup packed dark brown sugar. The current levels of brown sugar are way too low in this recipe which equals no taste. 3. Use 1 cup lowfat buttermilk instead of 1 cup skimmed milk. Buttermilk will give the muffin a creamier texture and a more heightened taste. 4. Use 1 cup unsweetened applesauce instead of 1/2 mashed bananas. Or, you can use 1/2 cup unsweetened applesauce and 1/2 cup mashed bananas. Bananas used alone makes a muffin bounce like a rubber ball. Applesauce will add moisture to your recipe. 5. Instead of 1/2 cup egg beaters--try to get a least 1 egg in your recipe (when divided by the number of servings the fat and cholesterol will be minuscule), plus 2 egg whites. (1/2 cup egg beaters= 2 eggs ??? I can't remember) I do not like to use egg beaters.....Egg yolks contain a wonderful emulsifier which gives a baked good a creamy texture. At least one egg yolk will do the trick. 6. This you'll have to test, but I would add in 2 teaspoons baking powder and 1/2 teaspoon baking soda instead of 3 tsp baking powder. The texture will improve dramatically. 7. Definitely add in the blueberries or any frozen or dried fruit or even chocolate chips for interest. You can also add in flax seeds. You may have to add in a bit 1 - 2 TBSPS or more of applesauce if the mixture is too thick. (Muffin mixtures are often thick, so be careful not to make a mushy batter). 8. I would increase the spices and flavorings. They seem to be low for the amount of flour in the recipe. I would add in a total of: 1- 2 TBSP orange peel, 11/2 teaspoons ground cinnamon, 1 teaspoon ground ginger or 1 TBSP finely chopped crystallized ginger, and 1/4 - 1/2 teaspoons freshly ground nutmeg. Even all-spice can be used. 9. I developed successful mixing methods over the years for low-fat recipes, which are described in my book. The mixing methods used in your recipe will create a dry and flavorless muffin. My mixing methods increase the air in the muffin which gives you a better taste and texture, and a successful outcome every time: My New Classic Mixing Method is as follows: Combine the dry ingredients in one bowl. Combine the wet AND sugar ingredients in another bowl. Beat until FROTHY and full of bubbles. Make a well in the center of the dry ingredients and add in the wet ingredients. Gently mix the ingredients in an almost folding action--add the blueberries when the mixture is almost mixed together, and gently combine. There may be a few wisps of flour remaining and there may be lumps--it's ok. (don't count 20 strokes--it's too much). DO NOT OVERMIX. The oven may be too hot which equals dry and no taste. Low-fat baked goods are more sensitive to high temperatures. I'd try baking them at 350. Most quick breads and muffins are baked at 350. The baking time will probably increase to 30 mins or so, but you'll get a much more tender texture which equals great taste. DO NOT OVERBAKE. The toothpick test does not work with low-fat baking recipes. Bake the muffins until they make a slight hollow sound when thumped on their tops or spring back when lightly touched on their tops. Remove from oven immediately, and take muffins out of the tin after 10 minutes. Do not leave them in the muffin tins because they'll continue to bake. Let me know if this works. I think now you will have a great tasting low-fat muffin !!! I would test 1 1/2 teaspoons baking powder with 1/2 tsp baking soda before testing the recipe with 2 tsp baking powder and 1/2 tsp baking soda, as I stated in a previous e-mail. Sarah Phillips www.healthyoven.com - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe that was developed by Sarah Phillips who is on our list. Sarah is an author of low fat cookbooks and helped me take the fat out and leave the flavor in these muffins. All I can say is WOW!!! I used Sarah Phillips suggestions and re-vamped my muffin recipe. The result was the most perfect low-fat muffin that I would put up against any full-fat version. I am thrilled (it doesn't take much to make me happy). Thank you Sarah for your help, I really appreciate it. I hope you all get to try this recipe and enjoy it as much as I do. * Exported from MasterCook * Oatmeal Spice Cookies #2 Recipe By :Cooking Light Serving Size : 54 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups All-Purpose Flour 1 Teaspoon Baking Soda 1 Teaspoon Ground Cinnamon 1 Teaspoon Ground Nutmeg 1/2 Teaspoon Salt 1/2 Teaspoon Ground Ginger 1 Cup Packed Brown Sugar 1/2 Cup Granulated Sugar 1/2 Cup Stick Margarine -- Softened 3 Tablespoons Light-Colored Corn Syrup 1 1/2 Teaspoons Vanilla Extract 2 Large Egg Whites 1 Large Egg 3 Cups Quick-Cooking Oats 1 1/2 Cups Raisins Vegetable Cooking Spray Preheat oven to 350F. Combine first 6 ingredients in a small bowl, and set aside. Combine brown sugar and next 6 ingredients (brown sugar through egg) in a large bowl, and beat mixture at medium speed of a mixer until well-blended. Stir in oats and raisins, and let stand 5 minutes. Stir in flour mixture. Drop dough by level tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350? for 10 minutes or until lightly browned. Remove cookies from pans, and cool on wire racks. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Okra Extravaganza With Pineapple Recipe By :Vegetarian Gourmet, Summer 1993 Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 1 fresh pineapple -- frond included 1 bunch Scallions -- chopped 2 cloves garlic -- crushed 1 teaspoon fresh ginger -- grated 1 red bell pepper -- julienned 1/2 pound okra -- chopped 2 tablespoons low-sodium soy sauce 2 tablespoons Dry Sherry - or Rice Wine Vinegar Slice pineapple in half lengthwise. Remove fruit of pineapple and set shells aside. Remove and discard core and cut pineapple into 1" chunks. Set aside Combine scallions, garlic, ginger, pepper, okra, soy sauce and sherry or rice wine vinegar in a wok. Stir-fry over high heat until vegetables are tender crisp about 4 minutes. Add one teaspoon of water if vegetables appear to be sticking. Add pineapple chunks, cover and continue cooking for 3 minutes. Spoon into pineapple shells and serve immediately. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Onion Salad Recipe By :Hamilton Spectator May 26, 1993 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cups Chopped sweet onions 16 Oz Red Kidney Beans, Cooked 1 cups Green bell pepper -- diced 1 cups Yellow bell pepper -- diced 1 Tbsp Minced jalapeno 1/2 cups White wine vinegar 2 Tbsp Vegetable oil 3 Tbsp Minced coriander -- fresh 1 Tsp Chili powder Combine onions, kidney beans & the peppers in a large shallow dish. Toss & set aside. Combine vinegar, cilantro & chili powder in a small bowl; stir well. Pour over vegetables & toss to coat. Cover & refrigerate for at least 8 hours, or overnight, stirring occasionally. Toss before serving. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Onions With Barbecue Sauce Recipe By :Conveniently Vegan, Debra Wasserman Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- sliced into rings 1/4 cup vegetable broth 1/2 cup barbecue sauce Saute onions in broth in a large pan over medium-high heat for 8 minutes. Add barbecue sauce and heat 2 minutes longer. Serve warm. Total calories per serving: 65 Fat: 1 gram http://www.vrg.org/catalog/convvegan.htm#recipes >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Serve this dish over your favorite veggie burger or as a side dish. * Exported from MasterCook * Orange Bran Muffins Recipe By :99% Fat-Free Ckbk, Barry Bluestein & Kevin Morrissey Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 2 1/2 tsps. baking powder 1 tsp. baking soda 1/4 tsp. salt 1/2 tsp. ground cloves 1/2 tsp. ground nutmeg 1/4 tsp. ground cinnamon 3/4 cup honey 1 1/2 cups orange juice 2 cups oat bran 1/4 cup buttermilk 1/4 dark unsulphured molasses 3/4 cup peeled shredded carrot -- (1-2 carrots) 3/4 cup golden raisins 1/4 cup plain nonfat yogurt Light vegetable oil cooking spray Preheat the oven to 375 degrees. Sift the flour, baking powder, baking soda, salt, and spices together and set aside. Whisk the honey and orange juice to blend. Add the oat bran and whisk thoroughly. Combine the buttermilk and molasses in a large mixing bowl and whisk well. Thoroughly mix in the carrot, then the oat bran mixture. Add the raisins to the flour mixture and stir into the oat bran-buttermilk mixture with a wooden spoon. Fold in the yogurt. Spray vegetable oil spray over the surface of 12 large muffin tin cups for about 3 seconds, covering as much of the exposed surface as possible. Spread the oil evenly into the wells with your fingers. Fill the wells to the top with batter. Bake for 25 to 30 minutes, until a tester inserted into the center of a muffin comes out clean. Yield - 12 oversized muffins. Fat per muffin - 0.83 g. From "Elise Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Prune Loaf, Fresh Recipe By :The New Purity Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole orange 1/2 cup orange juice 1 egg 2 tablespoons oil 1/2 teaspoon vanilla 2 cups flour 2 1/3 cups sugar 2 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 cup raisins -- or 6 whole prunes Quarter orange and place pieces in food processor bowl. Chop fine. Add liquid ingredients, then dry ingredients. Place raisins or prunes on top. Pulse to mix. Pour into greased loaf pan. Bake at 350 F for 60 minutes. Per serving: 3543 Calories; 35g Fat (9% calories from fat); 38g Protein; 793g Carbohydrate; 181mg Cholesterol; 2685mg Sodium The New Purity Cookbook: The Complete Guide to Canadian Cooking, page 199 From Donna Haslehurst - - - - - - - - - - - - - - - - - - - NOTES : A favorite in Duane's lunches. This is our all-time favorite loaf. It just happens to be low fat, but nobody at our house knows that but me :) * Exported from MasterCook * Orange Tarragon Dressing Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 heads roasted garlic 1/2 cup orange juice 2 teaspoons Dijon mustard 2 tablespoons rice wine vinegar -- or white wine vinegar or cider vinegar 1/4 teaspoon salt 1/8 teaspoon ground black pepper 1 teaspoon fresh tarragon -- minced -- (or 1/2 teaspoon dried) Squeeze the garlic paste from the heads of roasted garlic into a blender. Add the orange juice, mustard, vinegar, salt, and pepper and puree until smooth and creamy. Add the tarragon and whirl briefly just to mix-there should be flecks of green throughout the golden dressing. Set aside for at least 30 minutes to allow the flavors to marry. Tightly sealed and refrigerated, the dressing will keep for about a week. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Yogurt Cake With Honey Syrup Recipe By :Aphrodite Polemis (Recipe cards) Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups farina(r) -- (uncooked) 1/2 cup unbleached flour 2 teaspoons baking powder 1 teaspoon baking soda 1 1/2 cups honey 2 cups nonfat yogurt 1/2 cup blanched almonds -- coarsely chopped 4 tablespoons frozen orange juice concentrate 1 tablespoon fresh orange zest Syrup: 1 1/2 cups honey 1 1/2 cups orange juice Preheat oven to 350F. Sift together farina, flour, baking powder and soda. Stir yogurt, almonds, orange juice concentrate, orange zest and 1 1/2 cups honey into dry ingredients. Pour batter into a well-greased 9" x 13" baking pan. Bake until top is golden brown (about 45 minutes). To make the syrup, bring 1 1/2 cups honey and 1 1/2 cups orange juice to a boil in a saucepan. Reduce heat and simmer for 5 minutes. Remove and discard any froth that may form on the syrup's surface. Pour syrup over finished cake. Poke cake gently with t toothpick to help cake absorb syrup. Serve when cake is cook and syrup has been absorbed. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Total CFF = 6% * Exported from MasterCook * Our American Hero Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Light Mayonnaise 1/4 Cup Fresh Basil -- Thinly Sliced 1/2 Teaspoon Coarsely Ground Pepper 16 Ounces French Bread 1 Pound Extra Lean Beef -- Thinly Sliced 1 Large Tomato -- Cored And Sliced 1 Cup Red Onion -- Thinly Sliced 1 Large Yellow Bell Pepper -- Seeded And Sliced 1 Cup Arugula 1/8 Teaspoon Salt 1/8 Teaspoon Pepper Combine mayonnaise, fresh basil, and ground pepper; chill 15 minutes. Cut bread loaf in half horizontally; spread mayonnaise mixture over bottom half of bread; top with roast beef, remaining ingredients, and top half of bread. Cut into 6 pieces. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Paella, Pressure Cooker Recipe By :Weight Watchers' Quick Start (MC-recipes list 1997) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Pressure Cooker Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds chicken parts -- skinned, in 2" piece 1/2 teaspoon salt -- divided 1/4 teaspoon white pepper 1 tablespoon olive oil 1/2 cup onions -- diced 2 cloves garlic -- minced 1 medium green bell pepper -- in 1" squares 1 cup canned tomatoes -- crushed 4 ounces long-grain rice -- uncooked 3/4 cup water 1 package instant chicken broth and seasoning mix 1/4 teaspoon marjoram 1/8 teaspoon whole saffron -- optional 5 ounces shrimp -- shelled and deveined 12 small clams, in the shell -- scrubbed -- OR 4 oz minced clams, canned -- drained Sprinkle chicken with 1/4 teaspoon salt and the white pepper and set aside. In a 4 quart pressure cooker, heat oil. Add onion and garlic. Saute for 2 minutes. Add chicken and continue sauteing for 3 minutes longer. Stir in green pepper, tomatoes and rice. Add water, broth mix, marjoram and saffron, if desired, and remaining 1/4 tsp. salt. Stir to combine. Close cover securely. Place pressure regulator firmly on vent pipe and heat until regulator begins to rock gently. Cook at 15 pound pressure for 5 minutes. Hold cooker under running cold water to bring pressure down. Remove cover and using a fork, stir shrimp and clams into rice mixture. Close cooker again and cook at 15 pound pressure for 3 minutes. longer. Bring pressure down under running cold water. Using a fork fluff rice before serving. From Ellen C. - - - - - - - - - - - - - - - - - - -