* Exported from MasterCook * Apricot Orange Loaf Recipe By :Loma Linda University Medical Center Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup buttermilk 1 cup diced dried apricots 3/4 cup packed light brown sugar 2 large egg whites 3 tablespoons vegetable oil (corn oil) 1 1/4 teaspoons vanilla 1 teaspoon grated orange zest 1/4 teaspoon almond extract 1 1/2 cups unbleached all-purpose flour 1 cup whole-wheat flour 1 1/2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt Step 1: Place rack in center of the oven and preheat oven to 350 degrees. Lightly oil or spray a 9 x 5 inch loaf pan with nonstick cooking spray. Step 2: In a medium bowl, stir together buttermilk, apricots, brown sugar, egg whites, oil, vanilla, orange zest, and almond extract. Let stand for 5 minutes. Step 3: In a large bowl mix together flours, baking powder, baking soda, and salt. Stir the apricot mixture into the flour mixture just until the dry ingredients are moistened; do not over-mix. Immediately turn out mixture into prepared pan, spreading to edges and smoothing top. Step 4: Bake for 45 to 55 minutes, or until the top is well browned and a cake tester inserted in the center comes out clean. (If loaf top begins to brown too rapidly, reduce heat to 325 degrees for the last 15 minutes of baking). Step 5: Let cool on a rack for about 20 minutes in the pan. Turn the loaf out onto the rack to cool completely. Nutrient analysis per serving: Calories: 145 Protein: 3.5g - 9% Carbohydrate: 27g - 73% Fat: 3g- 18% Diabetic Exchange: 1 Bread + Fruit + 1/2 Fat TIP - The buttermilk could be replaced with soy milk. Source: "Eating Well: A Sampling of Favorite Vegetarian Recipes from LLU" Copyright: "2000 LLUMC: Center for Health Promotion (1-877-LLUMC-4U)" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Chicken Salad #2 Recipe By :Prevention's Healthy Weeknight Meals in Minutes p. 142 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp olive oil 1/4 cups honey 1 tsp dark sesame oil 1 tsp grated fresh ginger 3 tbsp lime juice -- to 4 tbsp 1 tbsp soy sauce 2 cups shredded cooked chicken breasts meat 4 cups shredded cabbage 1 11 oz can mandarin oranges -- drained 1 cup diced red bell peppers 1/2 cup diced red onion -- or green onions 1 tsp toasted sesame seeds Chop the cabbage to cole slaw size in a food processor. Place in a large mixing bowl. Coarsely dice the chicken (I used the breast meat from a rotisserie chicken). Add to cabbage. Add the bell pepper, mandarin oranges, and onions. In a separate bowl combine the olive oil (I used a tbsp of juice from the mandarin oranges), honey, sesame oil, ginger, lime juice and soy sauce. Whisk well then pour over the salad. Cover and chill before serving. Top with toasted sesame seeds. (The original recipe didn't specify toasting). Source: "Formatted by whome40@aol.com Jul 2001" - - - - - - - - - - - - - - - - - - - NOTES : Serves 4 (amply). Eight as a side dish. Yum! I've been cooking. This is good. The chicken could easily be replaced by finely diced firm tofu. * Exported from MasterCook * Baked Angel Hair With Shrimp And Scallops Recipe By :Boston Globe Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps olive oil 1 garlic clove -- crushed 1 lb large shrimp -- shelled 1/2 lb sea scallops salt and pepper 1 lb angel hair pasta 1 1/2 c pasta cooking liquid olive oil -- for drizzling 4 ozs chevre -- goat cheese 1/2 c grated fresh Parmesan cheese 1/4 c chopped fresh parsley Bring large pan of water to boil for the pasta. Add plenty of salt. Set the oven to 450F. Have on hand a 12" baking dish. In a skillet, heat the oil and cook the garlic for 1 minute. Add the shrimp, scallops, salt, and pepper. Cook, stirring constantly, for 1 minute. With a slotted spoon, remove them from pan. Set pan aside. Add the angel hair to the boiling water. Cook, stirring constantly , for 2 minutes or until the angel hair has separated but is not cooked through. Dip a glass measuring cup into the water and remove 1 1/2 c of the liquid. Set the liquid aside. Drain the angel hair (Betsy's note: rinse the pasta well) and return it to pan. Sprinkle with enough olive oil to coat it all over. Add 1/3 of the pasta to the baking dish, then add half the goat cheese, Parmesan, scallops, shrimp, and pepper. Continue making layers, ending with pasta. Pour the pasta cooking liquid into the skillet in which the shellfish was cooked. Bring it to a boil and let it bubble steadily for 2 minutes. Pour liquid over the pasta. Cut a piece of parchment paper that is the same size as the baking dish. Rub oil onto one side. Press the parchment directly onto the pasta, oiled side down. Transfer the dish to the hot oven. Bake the pasta for 10 minutes or until it is tender. Sprinkle the pasta with parsley and serve at once. Betsy's notes: Original recipe called for only 1/2 lb shrimp, but I used a full pound since we love shrimp. The recipe was so large it easily feeds six and the nutritional analysis is based on that. It might feed more, or less, depending on the appetites. I also would rinse the pasta well - other wise you have to use a good amount of olive oil to coat it and be able to separate it. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 12 WW points I did cook a few times, and we just about O.D.'ed on seafood. Here's one recipe that I made and loved. See my notes about servings. It made a huge amount. * Exported from MasterCook * Baked Burritos Recipe By :Cooking Light (Leslie Sigesmund) Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups shredded cabbage 1/4 cup shredded carrots 2 cups shredded lowfat cheddar cheese -- or Mexican blend 2 cups salsa -- medium heat 1 cup red onions -- chopped 1 cup chopped green bell pepper 1 cup chopped cilantro 4 tablespoons fresh lime juice 30 ounces canned pinto beans -- drained and rinsed 4 1/2 ounces black olives -- sliced 12 fat-free flour tortillas 1 cup chopped green onions Preheat oven to 425. Combine the shredded cabbage and carrot, 1 cup cheese, salsa, and the next 6 ingredients (salsa through olives) in a large bowl, and stir mixture until blended. Spread about 1 cup of mixture down the center of each tortilla and roll up. Place the burritos on a baking sheet coated with cooking spray. Sprinkle burritos with 1 cup cheese and green onions. Bake at 425 for 13 minutes or until cheese melts. Description: "Cooking Light (Leslie Sigesmund)" From "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : Doubled the original recipe. Used prepackaged cabbage-and carrot coleslaw mix and Mexican blend shredded cheese. We had these the other night for dinner, and they were great. Even our 11 month old daughter liked them. A definite keeper. * Exported from MasterCook * Basic Vegetable Stock Moosewood Recipe By :Moosewood Collective Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- peeled and quartered 3 medium sweet potatoes -- thickly sliced 3 cloves garlic 2 large white potatoes -- thinly sliced 2 celery stalks -- coarsely chopped 2 fresh parsley sprigs 1 bay leaf 6 peppercorns 4 allspice berries 10 cups water Combine all the ingredients in large soup pot, bring to boil, lower heat, cover, simmer, 45 to 60 minutes. Strain the stock through a colander, pressing out as much liquid as possible; discard or compost the solids. Covered and refrigerated, the stock will keep 3 to 4 days. Source: "Moosewood Restaurant Low-Fat Favorites" Yield: "8 cups" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Basic stock; clear; a little spicy. Vary the vegetables by season. The only vegetables to avoid putting in a stock are tomatoes, eggplants, bell peppers, asparagus, and all the cabbage family such as broccoli, cauliflower and Brussels sprouts. * Exported from MasterCook * Beef-cheese Casserole Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List TVP, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 12 oz yolk-free egg noodles -- medium vegetable cooking spray 1 onion -- diced fine 1 12 oz Morningstar Farms Soy Crumbles 1 15 oz tomato sauce 1 8 oz nonfat cream cheese 1/4 cup nonfat sour cream 1 1 cup lowfat cottage cheese -- 1 % 1 bunch green onions -- white and green diced Cook and drain noodles. Set aside. Saute onion in Pam until soft. Stir in soy crumbles. Saute for a few minutes then add tomato sauce. Salt and pepper if desired. Combine cream cheese, sour cream, cottage cheese and green onion. Grease a 13 x 9 pan. Layer in half the noodles, all the filling, the rest of the noodles, top with sauce. Cover and bake at 350 for 30 - 45 minutes or until hot. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin: You can use hamburger instead of soy crumbles. Kelly like this. * Exported from MasterCook * Best Ever Bran Muffins Recipe By :Loma Linda University Medical Center Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole-wheat flour 2 tablespoons wheat germ 1 1/4 cup brown sugar 1/3 cup chopped dates or raisins 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/2 cups all-bran or bran buds 1 1/2 cups buttermilk 1 egg 2 tablespoons corn oil grated rind of 1 orange Step 1: Mix together the flour, wheat germ, baking powder, soda, salt, and dates in a bowl; set aside. Step 2: In large mixing bowl, stir the All-bran and buttermilk together; let stand about 2 minutes. Beat in the egg and 2 tablespoons corn oil; add the grated orange peel. Step 3: Add the dry ingredients to the All-bran mixture, stirring only until just moistened. Batter is thick and rather stiff. Fill greased or lined muffin cups 2/3 to 3/4 full. Bake at 400 degrees for 25 minutes or until golden brown. Serve warm. Nutrient analysis per muffin (1/16 of recipe): Calories: 150 Protein: 5.5g - 13% Carbohydrate: 20g - 68% Fat: 3.6g - 19% Diabetic Exchange: 2 Bread Source: "Eating Well: A Sampling of Favorite Vegetarian Recipes from LLU" Copyright: "2000 LLUMC: Center for Health Promotion (1-877-LLUMC-4U)" Start to Finish Time: "0:40" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Makes 12-16 muffins * Exported from MasterCook * Breakfast Bar Recipe By :Weight Watchers Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon chunky peanut butter 1 package chocolate Alba '77 shake 2 tablespoons hot water 3/4 ounce Rice Krispies 2 tablespoons raisins Mix: peanut butter, chocolate Alba '77 and hot water together until creamy. Add Rice Krispies and raisins, mix together. Shape into a bar. Freeze. Equals: 1 protein, 1 fat, 1 bread, 1 fruit, 1 milk. From "Beverly Manning" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Pasta Salad Recipe By :Company's Coming "Cooking at Home" Canada's Own Recipe Magaz Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups pasta shells -- small (about 8 ounces) 6 cups boiling water 1 teaspoon salt 1 tablespoon olive oil 4 cups chopped broccoli 8 slices bacon -- diced & cooked 1 medium red onion -- sliced 1 1/2 cups fresh mushrooms -- sliced small 1 cup golden raisins 2/3 cup sunflower seeds -- toasted DRESSINGS: 1/2 cup light mayonnaise (not salad dressing) 1/4 cup orange juice -- freshly squeezed (about 1 medium) 2 tablespoons granulated sugar 1 tablespoon white wine vinegar 1 teaspoon ground pepper Cook pasta in boiling water and salt in large uncovered pot or Dutch oven for 8 to 10 minutes, stirring occasionally, until tender but firm. Drain. Rinse under cold water. Drain well. Turn into large bowl. Drizzle olive oil over pasta. Toss to coast. Add next 6 ingredients. Mix well. Dressing: Whisk all ingredients in small bowl. Makes about 1 cup dressing. Drizzle over pasta. Toss gently to coat. Makes 12 cups. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I used 8 oz whole wheat pasta, cooked without oil. I used frozen broccoli, blanched at the end of cooking the pasta. Instead of bacon I used 5 slices of canadian bacon. I cooked it then minced it. Instead of an entire red onion I used about half of one, diced. I omitted the mushrooms. I reduced the sunflower seeds to 1/3 cup. Instead of fresh squeezed oj I used some orange-tangerine juice. If using fresh oj I'd zest the orange and include it in the dressing. I only used a pinch of white pepper because mine seems unusually strong. I'd say this would serve 8 as a side dish. I used lowfat mayo (1 gram of fat per serving). If making ahead do not dress until ready to serve. Pasta absorbs dressing. * Exported from MasterCook * Celery Root Fennel Gratin With Gruyere Recipe By :Jesse Cool (Cooking Live) Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large celery root -- about 1 pound, peeled and thinly sliced 2 baking potatoes -- like russets, peeled and thinly sliced 2 fennel bulbs -- thinly sliced 1/2 cup unbleached all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 quart 2% low-fat milk 12 ounces lowfat Gruyere (or Swiss cheese) -- shredded -- (3 cups) Preheat oven to 350 degrees. Lightly butter a 3-quart baking dish. Place the celery root, potatoes, and fennel in a large bowl and toss well. In a large measuring cup, combine the flour, salt, and pepper. Whisk in the milk. Layer 1/3 of the vegetables in the prepared baking dish. Sprinkle with 1/3 of the cheese. Repeat layering, reserving the last 1/3 of the cheese. Pour the milk mixture over all, pressing the vegetables to coat them. Sprinkle the remaining cheese on top. Bake for 1 hour, or until the vegetables are very tender. Prep Time: 20 minutes Cooking Time: 1 hours 0 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is basically a variation on scalloped potatoes. Based on that, I made my favorite scalloped potatoes (that do not call for cheese) and intermixed the potato slices with fennel. It was delicious. The original recipe did not call for lowfat cheese or lowfat milk. I made those changes, and in reality, I'd use skim milk, making the %CFF even lower. * Exported from MasterCook * Chicken And Cheese Enchiladas Recipe By :Kristin Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lowfat cottage cheese -- Lite and Lively Brand 2 cups cooked chicken -- breast meat, diced 2 ounces nonfat cheddar cheese 2 ounces reduced fat cheddar cheese 1 can enchilada sauce -- mild 8 nonfat flour tortillas 4 ounces diced green chiles Combine chicken through cheese. If making for adults add the green chiles. Omit for kids, or make 1/2 the enchiladas with them and half without. Spray a 9 x 13 dish with Pam. Coat with a layer of enchilada sauce. Fill and roll tortillas, placing them seam side down in baking dish. Top with additional sauce and green chiles (if you didn't use them all in the filling). Cover and bake at 350 for about 30 minutes or until hot. These can be made entirely vegetarian by omitting the chicken. Double the amount of cheddar and add some crushed tortilla chips (ground to 1/4 cup crumbs). Do not rinse the cottage cheese for either version. Serving Ideas : I served this with hoppin john (Zatarains' mix), sauteed squash, zucchini and onions, and salad. The kids even liked it. Source: "Formatted by Whome40@aol.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Berry Soup #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup blueberries 1/2 cup raspberries 3 Tablespoons dry red wine 1 pint strawberries 1 cup apple juice 1 Tablespoon sugar -- (1 to 2) 1 tsp. lemon zest 1 Tablespoon lemon juice 1/4 tsp. vanilla Marinate blueberries and raspberries in dry red wine for 1 hour. Puree 1 pint of strawberries until smooth. Add remaining ingredients to strawberry puree Bring strawberry mixture to a low boil, then remove from heat. Cool, refrigerate for 1 - 2 hours. Combine marinade and berries with cooled strawberry mixture. Ladle into four bowls. Garnish with sprigs of mint and top with sour cream or yogurt. Patricia Hill Corrales, New Mexico, USA recipes@rt66.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Orzo Vegetable Salad Recipe By :Moosewood Collective Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups orzo 2 quarts boiling water 1 tablespoon dark sesame oil 2 cups sliced asparagus -- 1-inch diagonal 1 cup chopped red bell pepper 1 cup canned baby corn -- cut in half crosswise 1/2 cup chopped celery 3 scallions -- thinly sliced diagonal DRESSING: 3 tablespoons rice vinegar 3 tablespoons soy sauce 1 teaspoon Chinese chili paste 1 tablespoon grated fresh ginger root 2 cloves garlic -- minced salt and black pepper 1. Cook orzo in large bot of boiling water for 10 to 12 minutes, until al dente, stirring frequently. Drain the orzo, rinse with cold water, transfer to serving bowl. Toss with sesame oil and set aside. 2. Blanch asparagus in boiling water to cover for about 3 minutes, until just tender, then briefly submerge in cold water to help maintain their bright green color. Add bell pepper, corn, celery, scallions and asparagus to the orzo. 3. Whisk together all the dressing ingredients in a separate bowl and our it over the orzo and vegetables Gentle toss to coat evenly and serve. Source: "Moosewood Restaurant Low-Fat Favorites" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous With Peas And Onions Recipe By :Moosewood Collective Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups finely chopped onion 1 tablespoon olive oil 1 cup fresh or frozen peas 1 1/2 teaspoons chopped fresh sage 1/2 teaspoon salt 1 1/3 cups water -- see notes 1 cup whole-wheat couscous -- see notes salt to taste fresh sage leaves lemon wedges or balsamic vinegar 1. Combine onions and oil in heavy skillet, preferably nonstick. Cover and saute, stirring occasionally, for 10 to 15 minutes over medium until lightly browned. Add peas, sage, salt, water and couscous. Cover and cook on low heat for 5 minutes or until the peas re tender bu still bright green and all of the water is absorbed. Stir couscous with a fork to fluff it. Add salt to taste. Garnish with sage leaves and serve with lemon or offer vinegar. Serve with vegetables a la grecque or mushrooms, etc. Description: "Fresh sage, mellow peas and onions and couscous" Source: "Moosewood Restaurant Low-Fat Favorites" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Fresh sage enlivens an exemplary grain dish that is terrifically easy to make. We prefer the heartier flavor of whole wheat couscous with the mellow peas and onions, but regular couscous is fine too. If you use regular couscous, reduce the amount of water in the recipe to 1 cup. this one could be prepared in a variable temp crockpot * Exported from MasterCook * Crab Lasagna With Roasted Fennel Recipe By :Sunset More Low Fat Recipes Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 pounds fennel 2 large onions -- thinly sliced 12 ounces mushrooms -- sliced 2 cups low-sodium chicken broth 2 cups nonfat or lowfat milk 1/4 cup dry sherry 1/4 cup cornstarch mixed with 1/3 cup cold water 2 cups shredded fontina cheese -- (about 8 oz.) 8 ounces dry lasagna noodles -- cooked, drained and blotted dry 3/4 pound cooked crab meat -- (3/4 to 1) Cut feathery tops from fennel; set aside. Cut root ends and any bruised spots from fennel heads; then thinly slice fennel crosswise. In a 12 by 14 inch roasting pan, mix sliced fennel, onions, and mushrooms. Bake, uncovered, in a 475 degree oven, stirring occasionally, until browned bits form on pan bottom (about 45 minutes). Add 1/2 cup of the broth to pan; stir to loosen browned bits. Continue to bake until browned bits form in pan again (about 20 more minutes). Add 1/2 cup more broth and stir to loosen browned bits; continue to bake until vegetables are well browned (about 20 more minutes). Add 1/2 cup more broth, stir to loosen browned bits, and keep warm. Mince enough of the reserved fennel tops to make 1/4 cup. In a wide frying pan, combine minced fennel, remaining 1/2 cup broth, milk, and sherry. Bring to a boil. Stir in cornstarch mixture; bring to a boil, stirring. Remove from heat. Add 1 cup of the cheese, stir until smooth, and keep hot. Cover bottom of a 9 by 13 inch baking dish with a third of the lasagna noodles. Spread with all the vegetables and half the sauce. Cover with half the remaining noodles; top with all the crab and all but 1/2 cup of the remaining sauce. Cover with remaining noodles; top with remaining 1/2 cup sauce and remaining 1 cup cheese. Bake in a 450 degree oven until sauce is bubbly (about 10 minutes); then broil 4 to 6 inches below heat until cheese is browned (about 4 minutes). Let stand for 5 minutes before serving. Per Serving: Calories 417 Protein 30 g Carbohydrates 43 g Total Fat 13 g (7 g. sat.) Sodium 594 mg % calories from fat 28; carbs 43; protein 29 Cholesterol 96 mg Source: Sunset More Low Fat Recipes Source: "Formatted by Whome40@aol.com Jul 2001" - - - - - - - - - - - - - - - - - - - NOTES : Makes 6-8 Servings Kristin: MC comes up with a slightly different NA. * Exported from MasterCook * Creamy Chicken And Mushrooms (With Noodles) Recipe By :Cooking Light -- April 2001 - Pg. 182 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups uncooked medium egg noodles cooking spray 1 pound skinless boneless chicken breasts -- cut into bite-sized pieces 1 teaspoon olive oil 1/2 cup shallots -- chopped, about 2 med. 1 (8-oz package) sliced mushrooms 1/2 cup dry white wine -- I used dry sherry 1 cup fat-free milk 2 teaspoons all-purpose flour 3 ounces Alouette Light cheese -- or other spreadable garlic & herb cheese 2 tablespoons fresh chopped parsley 1/4 teaspoon black pepper salt -- to taste, my addition Cook pasta according to package directions, omitting salt and fat. (I used a pinch of salt.) While pasta cooks, heat a large non-stick frying pan coated with cooking spray over medium-high heat. Add chicken and saute until done (about 4 minutes). Remove chicken from pan; set aside. Heat oil in pan over med-high heat and add shallots. Saute 1 minute. Add mushrooms and saute 4 additional minutes. Add wine, and cook until most of the liquid evaporates, about 3 minutes. Combine flour with milk in a small bowl (or measuring cup); stir well with whisk. Add milk mixture to pan; cook 3 minutes or until slightly thick. Add chicken, cheese, parsley, salt, and pepper, and simmer for 3 minutes or until heated through. Serve over drained pasta. A serving is 3/4 cups pasta with 3/4 cup chicken mixture served on top of it. NA per CL using regular Alouette Cheese (1/3 cup/3 oz.): 338 cals, 6.9 g fat, 2.9 g. fiber, 116 mg calc = 7 pts Description: "Yummy sauce uses Alouette cheese" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This was really tasty! One of Nicole's new favorites. The serving sizes seem a bit small. I would serve with a larger portion of pasta next time (maybe a full cup per serving instead of 3/4 cup). Original recipe called for no salt. I felt that it needed a generous sprinkling. * Exported from MasterCook * Creamy Macaroni Salad #2 Recipe By :Moosewood Collective Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PASTA: 1/2 pound penne or other tubular pasta CHEESE MIXTURE: 1/2 cup lowfat cottage cheese 1/4 cup reduced-fat mayonnaise 1 tablespoon cider vinegar 1 tablespoon olive oil -- optional 1 clove garlic -- minced SALAD: 1 cup broccoli florets 1 cup asparagus pieces (1-inch) 1 cup chopped tomatoes 1/2 cup diced peeled and seeded cucumber 1/4 cup chopped celery 2 scallions -- thinly sliced on diagonal 1 dill pickles -- diced 1 tablespoon minced fresh dill weed or herb of choice salt and black pepper GARNISH: tomato wedges or slices fresh basil PASTA - Bring a large pot of water to a boil and cook the penne until al dente. Drain, rinse in cold water, set aside. CHEESE MIXTURE - Combine the ingredients in a blender or food processor, puree until smooth, set aside. VEGETABLES - Steam the broccoli for about 5 minutes, until crisp-tender and still bright green. Submerge in cold water; set aside in a strainer to drain. Steam the asparagus until tender and submerge for about 30 seconds in cold water; drain. SALAD - In a serving bowl, combine the pasta, the pureed cheese mixture and all of the salad ingredients in a serving bowl. Chill for 20 minutes, until the flavors marry. [2001-07-25 Veg recipes] Description: "Dairy" Source: "Moosewood Restaurant Low-Fat Favorites" - - - - - - - - - - - - - - - - - - - NOTES : A lowfat version of the typical picnic or deli mac salad. Use the dressing on potato salads, as well. It tastes like a sour cream dressing. -pat * Exported from MasterCook * Crunchy Bok Choy Salad Recipe By :Cooking Light Aug 2001 p. 168 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing 2 tablespoons sugar 3 tablespoons cider vinegar 3 tablespoons soy sauce 2 teaspoons peanut butter 1/2 teaspoon curry powder 1/4 teaspoon crushed red pepper Salad 1 3 oz ramen soup, baked 1/4 cup peanuts, dry-roasted unsalted, optional 3 cups bok choy -- thinly sliced 1 cup red bell pepper -- thinly sliced 1/2 cup shredded carrot 1/4 cup green onions -- sliced Combine the dressing ingredients and set aside. Crumble the ramen noodles and combine with everything except the peanuts. Top with dressing and fold in nuts. Source: "Formatted and adapted by Whome40@aol.com Jul 2001" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: I omitted the peanuts and used regular cabbage (about 1/2 head). I chopped everything in the food processor. This is really good. It needs to be made ahead to allow the ramen noodles to soften. * Exported from MasterCook * Cucumbers - Info Recipe By :Recipezaar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cucumber (plural: cucumbers) Long cylindrical green-skinned fruit with edible seeds and soft white flesh. Smaller cucumbers (kirbys) are used for pickling. As they grow older the seeds become more bitter, and should be removed. English or hothouse cucumbers are very long with very thin skin and are virtually seedless. Season: May - August How to select: Available year round with the peak season May to August. Look for smooth brightly-colored skin. An area of yellow or white on one side is fine, that is the side that touched the ground. How to store: Keep in a plastic bag in the refrigerator for up to 10 days. How to prepare: raw, simmer Matches well with: basil, butter, celery seeds, chiles, chives, cilantro, cream, cream cheese, dill, fennel, Feta cheese, garlic, lemon, lime, mayonnaise, mint, olive oil, onions, parsley, sour cream, strawberries, tomatoes, vinegar, yogurt Thanks to Recipezaar for the info From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Broccoli Potato Salad Recipe By :Lora Brody: Broccoli by Brody Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium boiling potatoes 2 cups broccoli stems and florets 1/2 cup nonfat mayonnaise or lowfat yogurt 1 teaspoon curry powder 1/3 cup golden raisins 1/4 cup toasted sunflower seeds -- or cashew halves Peel or scrub the potatoes and halve each. Place potatoes in water to cover in a large saucepan. Bring to a boil, lower the heat and simmer for 15 minutes or until tender but firm. Drain, cool, and slice into 1-inch pieces. Place in a bowl and set aside. Meanwhile, peel the broccoli stems and cut into bite sized pieces. Steam until just tender. Drain. Mix together the mayonnaise and curry powder. Add to the potatoes. Add the broccoli and raisins and toss until well mixed, being careful not to break the potatoes. Either add the seeds and mix or sprinkle on a serving. Serve 4 to 6. TIP - Make the salad ahead (4 to 24 hours). From PatH - - - - - - - - - - - - - - - - - - - NOTES : Make this up to 24 hour ahead, stored in a covered container in the refrigerator. Great as side dish or light entree. Add cubed tofu for a more substantial meal. Easy to rescale the recipe. The potatoes and broccoli may be cooked in the microwave the taste of this curry mayo salad grew on us quickly. we liked it. * Exported from MasterCook * Curried Broccoli Salad Recipe By :PatH Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing: 1/4 cup mayonnaise 1/4 cup plain yogurt 1 teaspoon mirin or plum vinegar hoisin sauce stir-fry sauce or teriyaki sauce 1 pinch salt 1 pinch pepper --- steamed broccoli stems and florets The taste of this curry mayo salad grew on us quickly. we liked it. We also make one without potato, just the broccoli with this dressing: 1/4 cup mayonnaise; 1/4 cup plain yogurt; 1 tsp mirin or plum vinegar; hoisin, stir fry sauce or teriyaki sauce; pinch salt and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dilled Garden Dip Recipe By :??? (Scanned from a copy I cut out from magazine) Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Dips & Spreads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups lowfat cottage cheese -- (1-12-oz.) carton 1 tablespoon lemon juice 2 tablespoons shredded carrot 1 tablespoon sliced green onions 1 tablespoon chopped fresh parsley 1 1/2 teaspoons fresh dill weed -- chopped -- or 1/2 teaspoon dried dill weed 1 teaspoon sugar 1 dash pepper In blender container, combine cottage cheese and lemon juice. Cover; blend 3 to 5 minutes or until smooth. Spoon into medium bowl; stir in remaining ingredients. Serve with raw vegetable dippers. 1 1/2 cups. 12 - 2 tablespoon servings S(Scanned & MC formatted): "hd1940@yahoo.com" Yield: "1 1/2 cups" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional values from the magazine. NUTRITION INFORMATION PER SERVING: I TABLESPOON CALORIES 14, PROTEIN 2 g, CARBOHYDRATE 1 g, DIETARY FIBER 0 g, FAT 0 g, POLYUNSATURATED 0 g, SATURATED 0 g, CHOLESTEROL I mg, SODIUM 60 mg, POTASSIUM 20 mg DIETARY EXCHANGES: Free * Exported from MasterCook * Facts About Fiber Recipe By :WhyBeFat Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** We hear a lot about fiber. What is it? Where do we find it? And what happens if we don't get enough? What exactly is fiber? Fiber is that which remains undigested when food enters the large intestine. Chemically it is long chains of sugar molecules which are joined together by bonds that our digestive system cannot break down. Where do I find fiber? Fiber is only found in vegetable products such as fruits and vegetables, legumes, whole grains, nuts and seeds. There are many types of fiber found in food which offer varying benefits. Some types of fiber help lower cholesterol, other types of fiber help prevent constipation. It is best to eat a variety of fibrous foods (whole grains, fruits and vegetables, nuts and seeds) to enjoy all benefits. How much fiber do I need? The average American takes in only 8 g of fiber per day. For real health benefits, studies show that you should take in between 28 and 35 g of fiber per day. That recommendation is for adults. For children you can use the "age plus 5 years" rule so if you have a 12 year old child they should be getting about 17 g of fiber/day although more fiber would do no harm and may be beneficial. In order to get enough fiber in your diet, you need to have several servings of fruits and vegetables and whole grain foods each day. An added benefit of this is you will also get a good supply of the vitamins and minerals you need. What are the health benefits of a high fiber diet? Colon cancer has long been linked with a lack of fiber in the diet. In areas of the world where the diet is made up almost entirely of unrefined vegetable matter, colon cancer is almost unknown. In the developed world it is becoming more and more prevalent as our food becomes more processed (processing takes out the natural fiber from foods). It is not entirely clear how a high fiber diet protects against colon cancer but one theory is that carcinogens in food matter are carried through the system more quickly giving them less time for contact. Fiber also bonds to cholesterol and moves it through the body with feces thus lowering the amount of cholesterol absorbed by the body. It also hastens the passage of food through the system and with an adequate supply of water prevents constipation and hemorrhoids. Because fiber rich foods tend to be high in volume and low in fat, they are wonderful for the weight conscious. These foods tend to fill you up which helps to control the appetite. It also slows the release of glucose into the bloodstream which makes this type of food more tolerable to diabetics. from WhyBeFat From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fennel And Fish Au Gratin Recipe By :Iwon daily recipes Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp butter or margarine -- melted 1 pound fresh fillets -- such as salmon or orange roughy 1/8 teaspoon salt 1/8 tsp pepper 1 1/2 cups carrots -- julienned -- to 3 carrots 1 1/4 cups skim milk 2 tbsp grated Parmesan cheese 2 fennel bulbs 1 tbsp fine dry bread crumbs 2 tbsp dry white wine 3 tbsp all-purpose flour Yield: 4 Servings Preparation Time: 0 hrs 60 mins 1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut fish into 4 serving-size portions and set aside. 2. Remove upper stalks from fennel, including feathery leaves (reserve leaves and discard stalks). Discard any wilted outer layers on fennel bulbs and cut off a thin slice from each base. Wash fennel and pat dry. Quarter each fennel bulb lengthwise and discard core, julienne each quarter lengthwise. Chop enough of the reserved fennel leaves to make 1/4 cup. 3. In a large saucepan simmer julienne fennel and carrots, covered, in a small amount of boiling water for 8 to 10 minutes or until tender, then drain. Transfer vegetables to a 2-quart square or rectangular baking dish. Rinse saucepan. 4. Meanwhile, in a large skillet cook fish in a small amount of simmering water until fish flakes easily with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish) then drain. Arrange fish atop vegetables in baking dish. Special Instructions: For sauce, in the large saucepan combine milk and flour. Cook and stir over medium heat until thickened and bubbly. Stir in the 1/4 cup chopped fennel leaves wine (if desired), salt, and pepper. Pour sauce over fish and vegetables. Combine Parmesan cheese, bread crumbs and margarine. Sprinkle over the sauce. Bake uncovered, in a 350 degree oven for 10 minutes or until heated through. Makes 4-serving. Quick Facts: Prep Time: 0 hr 60 min Cooking Time: 0 hr 30 min Nutrition Facts: Calories: 199 Fat: 4.0 gm Carbohydrates: 16.0 gm Protein: 24.0 gm Cholesterol: 49.0 mg Sodium: 308.0 mg From Iwon daily recipes Tina Bell tdbell1@jps.net Bear's Collectibles/ http://www.tias.com/stores/bc/ From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fennel-tomato Salad Recipe By :Curtis Aikens Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bulbs fennel 2 large tomatoes 1 large red onion Slice ingredients into medium-sized slices. Serve with French Dressing. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Feta Stuffed Tomatoes Recipe By :Karen C. Greenlee Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large tomatoes 2 tablespoons scallions -- finely chopped 2 tablespoons fresh parsley -- finely chopped 4 oz fatfree feta cheese -- crumbled 1/4 cup bread crumbs Cut tops off tomatoes. Using a spoon, carefully scoop out pulp and seeds. Save pulp and discard seeds. Coarsely chop pulp. Preheat oven to 350. In a small bowl, combine tomato pulp with scallions, parsley, feta, and bread crumbs. Spoon mixture into the hollowed out tomatoes. Place tomatoes right side up in a 8x8" baking dish and bake 15 minutes. Serve steaming hot. From PatH - - - - - - - - - - - - - - - - - - - NOTES : We tried many different stuffed tomato recipes last summer. This was our favorite [Kathleen ] * Exported from MasterCook * Fitness Bars Recipe By :Michael Chiarello Serving Size : 18 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup quick cooking oats 1/2 cup sliced almonds 1/2 cup dark raisins 1/2 cup golden raisins 1/2 cup dried apricots 1/3 unsalted butter -- room temp 1/2 cup brown sugar 1/4 cup golden molasses 1 egg 1 cup unbleached all-purpose flour 1/4 cup whole wheat flour 1/2 cup nonfat dry milk 1/4 cup toasted wheat germ 1 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon vanilla 1 Pinch salt 1/2 cup milk (2% is preferable) butter for coating the baking pan Preheat the oven to 300 degrees. Spread the oats and sliced almonds on a cookie sheet. Place in the oven and toast for 10 minutes. Remove from the oven and set aside to cool. Turn the oven up to 325 degrees. Place the dried fruits in a food processor. Pulse about 10 times to chop coarsely. In the bowl of a heavy-duty mixer, place the butter, brown sugar, molasses and egg. Beat until light and fluffy. In a separate bowl, combine the flour, dry milk, wheat germ, baking powder, baking soda, vanilla, and salt. Add the dry ingredients to the creamed mixture in mixer and combine. Add the milk and mix thoroughly. Mix in the raisins, apricots, oats and almonds. Pour into a buttered 13 x 9 x 2-inch casserole and spread evenly. Bake in a 325 degree oven for approximately 30 minutes, or until the bars are completely set. Remove the pan from the oven and allow the bars to cool in the pan. Cut into 18 1"x4" bars. To store, individually wrap the bars in plastic wrap. The bars will keep for one week at room temperature or up to three months in the freezer. Source: "http://www.napastyle.com/kitchen/recipes/fitness_bars.jsp" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Take care of your body with exercise and good food. Make your own apricot-almond Fitness Bars from scratch. They'll keep in the freezer for several months! * Exported from MasterCook * Fruit Soup Recipe By :The Moosewood Cookbook, Mollie Katzen adapted Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 350 ml apple juice concentrate -- (one can) 2 peaches or nectarines 1 wedge cantaloupe 2 apricots 12 strawberries 1 small lemon 1 small lime 2 1/2 ml dried mint flakes cinnamon nutmeg 500 ml unflavored yogurt honey sherry or other sweet wine 350 ml grape juice concentrate -- (one can) Wash and peel the peaches, cantaloupe, and apricots. Wash and hull the strawberries and set aside the 4 nicest ones. Peaches and apricots peel more easily if you dip them in boiling water for a few seconds before peeling. Try not to lose any juice from the fruit. Put half of the fruit into the bowl of a food processor and pure. You could also use a food mill for this. Put the pureed fruit into a bowl and add the apple juice concentrate, an equal quantity of water, the juice of the lemon and of the lime, the mint flakes, a sprinkle each of cinnamon and nutmeg, and half of the yogurt. Whisk together well. Add several glugs of sherry and honey to taste. (It shouldn't be very sweet - a couple spoonfuls should do it.) Put the rest of the fruit in the food processor and pulse until well chopped but with recognizable chunks of fruit still visible. Put this into a different bowl and mix some of the first mixture into it so the fruit doesn't turn brown. Put both bowls in the refrigerator for at least half an hour. When you're ready to serve, divide the chunky fruit into 4 soup bowls. Fill each bowl almost to the rim with the soup. Pour the grape juice concentrate into a creamer or small pitcher and carefully pour two concentric circles of grape juice into each bowl. Take a chopstick or similar sized utensil and draw it through each bowl several times alternating from the center to the edge and from the edge to the center, lifting the chopstick after each stroke. This should turn the rings of grape juice into sort of a zigzag pattern. Stir up the remaining yogurt well and put a little mound of yogurt into each bowl. (The yogurt will probably sink. Put more in until you get a mound!) Take the 4 reserved strawberries, slice them thinly, and surround each mound of yogurt with strawberry slices. Top each mound of yogurt with a flower and get ready for the oohs and ahs. Author's Notes: This is a simple, delicious soup, perfect for a hot summer day. It is based upon a recipe in The Moosewood Cookbook by Mollie Katzen. This describes what emerged last time I made it; vary any or all of the ingredients freely. I've included some suggestions at the end. You can substitute any fruit that you want, but use strong tasting fruits like pineapple in moderation or they will take over the soup. Bananas are nice; cherries are wonderful but impossible to peel. Plums and other fruits with very mild flavors tend to get lost in the shuffle. The juice concentrates can be replaced with regular juices; vary them if you like, also. There's an apple-pear-grape juice combination that's delicious as the base and cranberry juice is nice as the contrasting color. Or, use a darker juice for the base and something lighter in color like orange juice to make the rings. Cherries or mint leaves make attractive garnishes. Of course you don't have to go through all the special presentation work, but it really doesn't take that much time and it makes the result into something special. Doing the fruit in two steps is strictly optional; if you're not going to make the ring pattern you may as well just process it all at once and stop before it's completely pureed. From Patricia Hill - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Glorious Fresh Fruit Salad Recipe By :PBH Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Apples -- Thin Slice, Unpeeled 1 cups Green Grapes -- Or Red Grapes -- Seedless 1 Banana 16 Oz Canned Pineapple Chunks -- Drained 1 cups Cantaloupe -- Cut Up 1 Kiwi Fruit -- Peel, Sliced 1/4 cups Nonfat Sour Cream -- For Dressing 1 cups Lowfat Cottage Cheese 1 Small Curd, Creamed -- For Dressing 1 cups Lowfat Vanilla Yogurt -- For Dressing 2 Tbsp Honey -- For Dressing 2 Tsp Lime Juice -- For Dressing To make dressing, combine sour cream, cottage cheese and yogurt. Mix well. Blend in honey and lime juice. To make salad, combine first five fruits with a little of the dressing; garnish with slices of kiwifruit. Serve remaining dressing separately. Makes 6 servings. No cooking involved From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 197.4 Total Fat 1.3g Sat Fat .7g Carb 41.3g Fiber 2.9g Pro 8.5g Sod 186mg CFF 5.7% * Exported from MasterCook * Grapefruit Guacamole Salsa Recipe By :Milwaukee Journal Sentinel Serving Size : 6 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Fruit Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium red onion -- diced sauteing liquid -- * 1 tsp brown sugar 1 large pink grapefruit 1 jalapenos -- minced (1 to 2) 1 garlic clove -- minced 1 small ripe avocado -- peeled, pitted and diced 3 tablespoons minced fresh cilantro 2 tablespoons grapefruit juice 1 tablespoon lime juice 1/4 tsp salt * Original was 1 tablespoon olive oil In small saucepan over medium heat, saute onion in sauteing liquid or oil until tender and beginning to become lightly golden. Stir in sugar and saute until glistening. Place in bowl. Halve grapefruit and section as if eating fresh. Remove sections and chop. Add to bowl, along with remaining ingredients. Toss lightly. Set aside to let flavors mingle. Serve with fajitas, nachos, grilled meats or seafood. Makes 3 cups. From Natalie Frankel Posted by "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This salsa comes to me by way of Natalie Frankel, who asked me to post it on her behalf. She says this stuff is fantastic and her family raves about it. I've loved every recipe Natalie's recommended, so I look forward to trying this one. I never saute anything in the oil called for in a recipe; I use wine, broth, or water, so I changed this recipe to reflect that. If you omit the oil in sauteing the onions, the recipe, even with the avocado, meets our <5 grams of fat per serving guideline. Besides, you wouldn't eat this dish alone; baked tortilla chips or pita crisps would be good with it and would bring the %CFF down. * Exported from MasterCook * Grapes - Info Recipe By :Produce Marketing Association Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Selection Tips: Grape bunches should be well-colored with plump berries firmly attached to green pliable stems. Storage, Ripening (if any), Handling: Refrigerate. Does not ripen further after harvest. Do not wash until just before serving. Nutrition Benefits: Saturated Fat Free Sodium Free Cholesterol Free High in the antioxidant Vitamin C Fat Free Serving Tips: Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries. Looking for a fun appetizer when you entertain? Try making spears of fruit by attaching strawberries, grapes, melon slices, or pineapple chunks onto small skewers. Use low-fat or non-fat yogurt for a dip. Useful Resources: California Table Grape Commission California Grape & Tree Fruit League Brought to you by the Produce Marketing Association and the Produce for Better Health Foundation. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Orzo Salad #2 Recipe By :Taste of Home Light & Tasty April/May Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orzo -- pasta 6 teaspoons olive oil -- divided or canola oil 1 medium red onion -- finely chopped 1/2 cup minced fresh parsley 1/3 cup red wine vinegar or cider vinegar 1 teaspoon dried oregano -- (1-1/2) 1 teaspoon salt 1/2 teaspoon sugar 1/8 teaspoon pepper 2 large tomatoes -- seeded and chopped 1 medium cucumber -- peeled, seeded and chopped 12 pitted ripe olives -- halved (or Greek) 1/2 cup crumbled feta cheese Cook orzo according to package directions; drain. In a serving bowl, toss orzo with 2 teaspoons oil. In another bowl, combine the onion, parsley, vinegar, oregano, salt, sugar, pepper and remaining oil; pour over orzo and toss to coat. Cover and refrigerate for 2-24 hours. Just before serving, gently stir in tomatoes, cucumber, olives and cheese. Yield: 8 servings. Nutritional Analysis: One serving (3/4 cup) equals 120 calories, 7 g fat (2 g saturated fat), 8 mg cholesterol, 498 mg sodium, 11 g carbohydrate, 1 g fiber, 3 g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch. Per Serving: Calories 120 (52% from fat); 7g Total Fat; 1g Fiber (3 Points) S(Scanned & MC formatted): "hd1940@yahoo.com" - - - - - - - - - - - - - - - - - - - NOTES : Tart and refreshing, this side salad is a big hit at Judy Roberts' Las Vegas, Nevada home. With all the tasty toppings-including red onion, tomatoes, olives, feta cheese and a zesty dressing you'd never know it has just 7 grams of fat. "Tiny pasta called orzo gives it extra interest," Judy notes. * Exported from MasterCook * Green Bean And Potato Salad Recipe By :Kristin Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb green beans -- cleaned 14 oz diced tomatoes -- undrained 1/2 onion -- diced 1 lb new potatoes 3 tbsp nonfat chicken broth Mustard Parmesan Dressing 1/3 cup nonfat sour cream 2 tbsp lowfat mayonnaise 2 tbsp nonfat parmesan cheese 2 tbsp red wine vinegar 1 tbsp dijon mustard 1 tsp minced garlic Trim the beans to about 1 inch lengths. Place them in a saucepan with the tomatoes, onion and broth. Bring to a boil, reduce heat and simmer partially covered until beans are tender. Set aside. Place potatoes in a large pot of boiling salted water and bring to a boil. Cook until tender (test by inserting the tip of a paring knife). Drain and allow to cool enough to handle. To make dressing, combine all ingredients. To assemble salad dice the warm potatoes and place them in a bowl. Toss with some of the dressing. Add the beans (drain if necessary) and add enough dressing to coat. Source: "Formatted by Whome40@aol.com Jul 2001" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: I don't always use the entire amount of tomatoes. This is very good - I think it's the dressing. * Exported from MasterCook * Green Salad With Dijon Dressing Recipe By :Weight Watchers Magazine Quick & Easy Menus (1997) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups red leaf lettuce -- torn 4 cups bibb lettuce -- torn 1/2 cup fat-free mozzarella cheese -- (2 ounces), finely shredded 2 large tomatoes -- cut into wedges 1 large green bell pepper -- cut into rings 6 green onions -- cut into 1-inch -- pieces DIJON DRESSING: 1/4 cup fat-free mayonnaise 2 tablespoons water 1 tablespoon dijon mustard 1 tablespoon honey 1 tablespoon cider vinegar 1 1/2 teaspoons vegetable oil 1/8 teaspoon ground red pepper 1 garlic clove -- crushed Combine all ingredients in a bowl; stir with a whisk until blended. Cover and chill. Yield: about 2/3 cup. For a salad that goes together in seconds, prepare the dressing and vegetables ahead of time and buy preshredded cheese.Dijon Dressing over salad; toss gently to coat. Yield: 8 servings (serving size: 1 cup). S(Scanned & MC formatted): "hd1940@yahoo.com" Yield: "8 cups" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Values, Points and Exchanges from the magazine. Points: 1; Exchanges: 2 Veg * Exported from MasterCook * Grilled Chicken Caesar Pasta Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 4 4 oz boneless skinless chicken breast halves 8 oz whole wheat pasta -- bowties 1 tbsp olive oil 2 tbsp water 1/2 cup balsamic vinegar 3 cloves garlic -- crushed 3 tbsp grated asiago -- or parmesan 1 cucumber -- diced 1 bunch green onions -- white and some green minced 1 red bell pepper -- diced 1 tomato -- chopped 2 8 oz cans mandarin oranges -- drained 1 small head romaine lettuce -- torn 6 mushrooms -- sliced 1 carrot -- grated Heat a nonstick skillet over medium heat and spray with Pam. Spray the chicken with Pam and saute until cooked. Remove and set aside. Meanwhile, cook the pasta without oil. Drain, rinse, and drain again. While the pasta and chicken cooks make the dressing by combining the vinegar, oil, water, garlic, and cheese. Combine the drained pasta, cucumber, red bell pepper, and mandarin oranges. Drizzle with a few tablespoons of dressing. Make a tossed salad by combining the romaine, mushrooms, tomato and carrot. To serve place the tossed salad on a plate. Top with some of the pasta mixture. Top the pasta with the chicken which you have sliced. Adapted loosely from Prevention's Healthy Weeknight Meals in Minutes pg. 91 Source: "Formatted by Whome40@aol.com Jul 2001" - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner tonight. Everyone liked it. * Exported from MasterCook * Grilled Chicken With Pesto Sauce Recipe By :Paulette Mitchell Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PESTO SAUCE: 2 tablespoons pesto sauce -- basil 2 tablespoons plain nonfat yogurt 1 tablespoon olive oil 1 pinch garlic powder 2 tablespoons white wine vinegar 1/4 teaspoon pepper -- or to taste TO COMPLETE THE RECIPE: 4 skinless boneless chicken breast halves -- 4 oz 1/4 teaspoon pepper -- or to taste herb and spice salt substitute -- Mrs. Dash, Lawry's GARNISH: pepper parmesan cheese toasted pine nuts fresh basil 8 ounces cooked rigatoni pasta 1. SAUCE: Whisk together the ingredients in a small saucepan. Adjust the seasoning to taste; set aside. 2. CHICKEN: Preheat a grill-pan (foreman or stovetop). Meanwhile season the chicken fillets with pepper and salt substitute; pat or rub the seasoning in so that it sticks. When the grill is ready, spray the grills surface if desired and arrange chicken on the grill. Cook 5 minutes; remove from foreman; let stand 1 minute before cutting. (Double the time for a stove top grill-pan.) 3. Gentle warm the pesto sauce over lowest heat; stirring occasionally, taking care not to boil. 4. Serve the chicken topped with the sauce or slice the chicken into strips and toss with the sauce. Serve with rice or pasta. This recipe is close to the one proposed by Paulette. Changes include the foreman grill; reducing the amount of oil; and suggesting other ways to serve the dish. Serving Ideas : Pasta, sliced tomatoes, corn on the cob and/or broccoli florets Description: "Modified to reduce the fat. Serve tossed with pasta." Source: "adapted from The 15-Minute Gourmet: Chicken by Paulette Mitchell" From PatH - - - - - - - - - - - - - - - - - - - NOTES : If cooking for two, cube or slice leftover and toss with pesto sauce and corn kernels; serve with pasta or lettuce as a salad. sauce was okay. original called for equal parts of everything: pesto, oil, yogurt and vinegar. then add pepper. easy to serve this with chopped salad instead of the pasta for a lower carb meal. * Exported from MasterCook * Grilled Fennel And Onion Recipe By :Martha Stewart Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sweet onions fennel bamboo skewers olive oil coarse salt freshly ground black pepper Grilling lends a unique flavor to vegetables like onions or fennel, but it can also prove frustrating when the heat of the coals forces the rings or the layers apart. There is, however, a simple solution to keep them from falling through the grill's rack and tumbling into the fire. After cutting fennel in half lengthwise, thread it crosswise with a bamboo skewer soaked in water. Cut onions crosswise into thick slices, and skewer them the same way. Soaking skewers in water prevents them from burning; the skewers themselves make it easier to turn vegetables over while they're cooking. Try brushing the vegetables with a bit of olive oil and sprinkling each side with some coarse salt and freshly ground pepper, grilling until tender. Sweet onions, such as Vidalia variety, taste especially good when cooked on the grill, and fennels anise flavor becomes more subtle when roasted above the coals. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Chicken And Rice Soup #2 Recipe By :Quick & Healthy Cooking pg79 (Spring 1992) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cups fat-free chicken broth 1 medium onion -- chopped 1 cup sliced celery 1 cup sliced carrots 1/4 cup snipped parsley 1/2 teaspoon cracked black pepper 1/2 teaspoon dried thyme leaves 1 bay leaf 3/4 pound chicken breast -- cubed (about 1 1/2 cups) 2 cups cooked quick-cooking rice 2 tablespoons lime juice Lime slices (garnish) Combine the broth, onions, celery, carrots, parsley, pepper, thyme and bay leaf in a large, heavy pot. Bring to a boil, stirring once or twice. Reduce heat; simmer, uncovered, 10 to 15 minutes. Add the chicken; simmer, uncovered, until chicken is cooked, 5 to 10 minutes. Discard bay leaf. Stir in rice and lime juice just before serving. Garnish with lime slices. Servings: 8 (3 points) Description: "Super-quick and super-tasty-this filling soup can be on the table in just 30 minutes." From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Per serving. 172 calories, 2.5 g fat (13% of calories), 32 mg cholesterol, 127 mg sodium, 1.5g dietary fiber. * Exported from MasterCook * Lemon Berry Tiramisu Recipe By :Pillsbury "Fast and Healthy" Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 c Strawberry Breeze -- Welch's , thawed * 3 tbsps Grand Marnier 1 c lowfat ricotta cheese 4 ozs lowfat cream cheese -- softened 15 3/4 ozs lemon pie filling -- Lucky Leaf 2 tbsps sugar -- *Betsy's addition 6 ozs ladyfinger cookies -- split 2 c fresh strawberries -- sliced 1 c fresh raspberries *recipe called for frozen pineapple-orange-strawberry juice concentrate. Strawberry Breeze was the closest thing I could find. 1. In small bowl, combine juice concentrate and liqueur; blend well. Set aside. 2. In large bowl with electric mixer, beat ricotta cheese and cream cheese at medium speed until smooth. Add pie filling; beat until well blended and fluffy, scraping sides of bowl occasionally. 3. Line bottom of 12x8 inch (2 quart) baking dish with half of ladyfingers, cut side up. Brush ladyfingers with half of juice concentrate mixture. Spread half of lemon filling evenly over ladyfingers. Top with half each of strawberries and raspberries. Repeat layers. Refrigerate until serving time. Store in refrigerator. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Serve in a glass bowl, like a trifle. 4 WW points. I brought this dessert and this sangria. Both were big hits. The dessert recipe says to assemble in a 12x8 pan, but then the notes say to put it in a trifle bowl. The pan probably is a easier way to get the servings out, but I went with the glass bowl and was able to cut it in wedges and just about have them come out intact. * Exported from MasterCook * Lime-mustard Marinated Chicken Recipe By :FBNR - Diabetic Cooking June 27, 2000 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces boneless skinless chicken breast halves -- (2 - about 3 ounces each) 1/4 cup fresh lime juice 3 tablespoons honey mustard -- divided 2 teaspoons olive oil 1/4 teaspoon ground cumin 1/8 teaspoon ground red pepper 1/8 teaspoon garlic powder 3/4 cup fat-free reduced-sodium chicken broth 1/4 cup rice -- uncooked 1 cup broccoli florets 1/3 cup carrots -- matchstick-size 1. Rinse chicken. Pat dry with paper towels. Place in resealable plastic food storage bag. Whisk together lime juice, 2 tablespoons mustard, olive oil, cumin, red pepper and garlic powder. Pour over chicken. Seal bag. Marinate in refrigerator 2 hours. 2. Combine chicken broth, rice and remaining 1 tablespoon mustard in small saucepan. Bring to a boil. Reduce heat and simmer, covered, 12 minutes or until rice is almost tender Stir in broccoli and carrots, adding additional 2 tablespoons chicken broth if rice is dry. Cook, covered, 2 to 3 minutes more or until vegetables are crisp-tender and rice is tender. 3. Meanwhile, drain chicken; discard marinade. Prepare grill for direct grilling. Grill chicken over medium coals 10 to 13 minutes or until no longer pink in center. Serve .chicken with rice mixture. Makes 2 servings (6 Points) S(Scanned and WW Points added): "hd1940@yahoo.com (July 8,2000)" - - - - - - - - - - - - - - - - - - - NOTES : Dietary Exchanges: 1 Vegetable, 2 starch, 3 Lean Meat Nutrients per Serving: Calories: 312, Calories from Fat 21%, Total Fat: 7g, Saturated Fat: 1g, Protein: 25g, Carbohydrate 35g, Cholesterol 52mg, Sodium 152mg, Fiber 2g. Using the above Nutrient info Per Serving: Calories 312 (20% from fat); 7g Total Fat; 2g Fiber (6 Points) * Exported from MasterCook * Linguine With Spicy Artichoke Sauce (Quick) Recipe By :Main Course Vegetarian Pleasures Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 6 garlic cloves -- minced 1/4 teaspoon crushed red pepper flakes 28 ounces canned plum tomatoes -- finely chopped, well drained 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1 pound linguine 6 ounces marinated artichoke hearts 1/4 cup minced fresh parsley grated parmesan cheese 1. Heat the oil in a large skillet over medium heat. Add the garlic and pepper flakes and cook 2 minutes, tossing often. Stir in the tomatoes, basil, oregano, and salt and bring to a boil. Reduce to a simmer and cook, stirring often, for 15 minutes. 2. Meanwhile, bring a large stockpot of water to a boil. Drop in the linguine and cook until al dente. Taste a piece to avoid overcooking. 3. Add the artichokes and their marinade to the sauce. Stir in the parsley. Simmer about 5 minutes. 4. Drain the linguine and place it in a large bowl or return it to the pot. Toss with the sauce. Serve sprinkled with Parmesan cheese. Description: "Garlic, hot peppers, and the artichoke marinade bolster this spunky tomato sauce, making you want to brazenly lick your lips." From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * List Of Non-aspartame Drinks Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** It's sometimes hard to locate non-aspartame drinks when you want one. Here's a list that we have compiled so far (as of July 31, 2001) of those drinks that are Splenda (or Splenda/Ace-K mix) sweetened and contain no aspartame: * Diet Rite - this is the most common and most easily found on a national level. There are the following variations with the cola being available everywhere and the other flavors being available in mixed regions: * Cola * Red Raspberry * White Grape * Tangerine * Pink Grapefruit * Black Cherry * Lemonade * Mango Melon * Strawberry Kiwi * Iced Mocha * Fruit Punch * Golden Peach * Diet RC (this is NOT the same as DietRite. Diet RC is all Splenda sweetened and DietRite (and varieties) are the Splenda/Ace-K mix.) * Hansen's Diet Soda: * Tangerine Lime * Peach * Kiwi Strawberry * Black Cherry * Stewart's Diet "S" Drinks: * Orange Peach * Vanilla Cream * Ruby Red (Grapefruit) * Wild Cherry * Black Raspberry * Slim Jones (Jones Soda Company) (note: Their Diet Lime Cola, a favorite of ours, was recently discontinued.) * Black Cherry * Cream Soda * Orange Soda * Diet FuFu Berry * Boylan's Diet Root Beer * Boylan's Diet Birch Beer * B.I.G. Brooklyn Egg Cream Soda * Chocolate * Orange Creamsicle * Diet Cheerwine (a burgundy-red cherry soft drink found in the south) * Diet Big-K (Kroger Grocery Stores private label) * Diet Lemon-Lime * Diet Root Beer * Diet Fruit Punch * Diet Cola * Diet Cherry Cola * Diet Dr. K (their Diet Dr. Pepper clone) * Diet Ginger Ale * Family Dollar Stores Private Label Cola * Reach for the Star brand beverages: * Diet Star Cola * Grape * Lemon Lime * Orange * Root Beer * Waist Watcher brand beverages: * Diet Black Cherry * Diet Cola * Diet Ginger Ale * Diet Orange * Diet Vanilla Cream * White Rock brand beverages: * White Rock Diet Cola * Diet Ginger Ale * Diet Lemon Lime There are also some great options in non-carbonated beverages like sparkling waters, and fruit drinks: * Very Fine Fruit 2-O Plus: * Citrus Energy Boost * Berry Relaxing * Tropical Immunity * Crystal Light brand bottled drinks: * Lemonade * Raspberry Ice * Iced Tea with Lemon * Strawberry Kiwi * Peach Iced Tea * Diet Ice Botanicals: * Kiwi Strawberry * Melon Berry * Cranberry Raspberry * Key Lime * SoBe Lean bottled drinks: * Cranberry Grapefruit * Tropical * Peach * Citrus * Orange Carrot * Peach Tea * Green Tea * Champion Lyte bottled drinks: * Grape * Orange * Lemon-Lime * Fruit Punch * Diet V8 Splash bottled drinks: * Tropical Blend * Strawberry Kiwi * Berry Blend * Clearly Canadian sparkling diet drinks: * Blackberry * Cherry As you can see, there's a lot to chose from, though most are still "buy it and bring it home" drinks. Fountain drinks in most restaurants still offer only aspartame sweetened drinks because they're dominated by Coke and Pepsi who won't budge from Nutrasweet. More often than not, we order unsweetened ice tea and bring our own sweetener (Splenda) with us. To make even more great Splenda sweetened sodas (in nearly every flavor imaginable), add DaVinci or Nature's Flavors sugarfree syrups to sparkling water and stir! From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Baking Tips And Tricks Recipe By :WhyBeFat Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Expert Advice From Low-Fat Chef Mark Mogensen Replace shortening or oils in baking with an equal volume of pureed fruit and 1/3 of the oil called for. For example, if your recipe calls for 1/2 cup of oil, try replacing it with 1/2 cup of apple sauce and 1 tablespoon and 1 teaspoon of oil. Apple sauce is usually a good choice and its easy to keep on hand. You can also replace a portion of the oil with buttermilk. You may have to play around a bit depending on the recipe, but if a recipe calls for milk, try replacing 1/3 of the oil called for with buttermilk. You should increase the baking powder by about 1/4 teaspoon, to replace lost volume. Use good teflon baking pans -- they will help reduce the amount of oil needed in cooking. Coat your baking pans with flour or corn meal to prevent sticking -- you won't have the added fat and calories of shortening or oil. Replace some of the whole eggs called for with 2 egg whites. Each egg replaced with two egg whites will save 5 grams of fat. It's usually a good idea to keep at least one or two whole eggs to maintain the correct taste and consistency. For example, replace 3 whole eggs with 1 whole egg and 4 egg whites --you'll save 10 grams of fat. from WhyBeFat From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Melon Salad With Honey Orange Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing: 2 tablespoons fresh orange juice -- (strained if desired) 1 tablespoon honey 1/8 teaspoon toasted sesame oil -- (several drops for aroma) 1 pinch grated fresh ginger root Salad: 1 cup cantaloupe and/or honey dew melon cubes Combine ingredients for the dressing in a bowl. Add the fruit. Toss. Allow to sit at room temperature 5 to 10 minutes. Toss again. Serve. From PatH - - - - - - - - - - - - - - - - - - - NOTES : this was very refreshing. * Exported from MasterCook * Moroccan Carrot Soup Recipe By :The Mediterranean Vegan Kitchen, Donna Klein p42 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds carrots -- cut in 1" pieces 2 cups freshly squeezed orange juice 1/2 large lemon -- juiced -- about 2 tablespoons 1/2 teaspoon sugar -- or to taste 1 pinch cardamom or ground ginger chopped fresh parsley -- optional chopped toasted pistachio nuts -- optional Makes 4 to 6 servings. If you like carrots as much as I do, this refreshing soup -- called a salad in Morocco -- is for you. Some recipes call for squeezing the grated carrots in kitchen towels to extract the moisture before combining with the orange juice, but I prefer to include all their vitamin-packed juices. Ad ideal first course to serve with any of this book's spicier entrees, the soup is especially pretty garnished with the optional parsley and decidedly richer sprinkled with the optional pistachios -- but as the soup is virtually fat-free, feel free to splurge. In a food processor fitted with the metal blade, process half the carrots until finely chopped. Add the remaining carrots and process until all is pureed. Add the orange juice, lemon juice, sugar, and cardamom; process until thoroughly blended. Cover and refrigerate for at least 1 hour and serve chilled, garnished with the parsley or pistachios, if desired. Advance Preparation: The soup can be stored, covered, in the refrigerator for up to 24 hours. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange-glazed Chicken Breasts Recipe By :Fast & Healthy Magazine pg 61 (Mar/Apr 1995) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breast halves 1/2 cup orange juice 1 tablespoon brown sugar 2 teaspoons cornstarch 1/8 teaspoon salt 1 Dash pepper Spray medium nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Add chicken; cook 4 minutes. Turn chicken; cook an additional 4 minutes. Remove chicken from skillet; keep warm. In small bowl, combine orange juice, brown sugar, cornstarch, salt and pepper; blend well. Add to same skillet. Cook and stir 2 minutes or until sauce is thickened. Add chicken. Reduce heat; cover and simmer 5 to 10 minutes or until chicken is fork tender and juices run clear. Serve sauce over chicken. 4 servings. (4 Points) From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : NUTRITION INFORMATION PER SERVING: SERVING SIZE: 1/4 of Recipe Calories 170, Calories from Fat 25, Total Fat 3g, Saturated 1g, Cholesterol 75mg, Total Carbohydrate 8g, Dietary Fibre 0g, Sugars 7g, Sodium 130mg, Protein 27g DIETARY EXCHANGES: 2-1/2 Lean Meat, 1/2 Fruit Using the Nutritional information above: * Exported from MasterCook * Orzo With Garlic-ginger Spring Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 tablespoon minced peeled gingerroot 3 garlic cloves -- crushed 2 cups sliced baby carrots 2 cups sliced baby zucchini 1 red bell pepper -- seeded and chopped 1 yellow bell pepper -- seeded and chopped 1 teaspoon chicken bouillon granules -- dissolved in 3/4 cup boiling water 2 1/2 cups cooked orzo In a wok or large skillet, heat the oil over low heat. Saute the gingerroot and garlic until deep brown, 4-5 minutes. Increase the heat to high, add the carrots. Stir-fry, adding the zucchini, bell peppers and bouillon until the vegetables are tender-crisp, about 3 minutes. Add the orzo; toss to combine. Serve immediately. Makes 6 servings. Points per serving: 3 (This from day 5 Week 2 Daily Coach original 123 program. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Upside Down Cake #3 Recipe By :Art of Tofu by Akasha Richmond Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup maple or light brown sugar 1 1/2 cups unbleached all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1/8 teaspoon salt 1/3 cup canola oil 3/4 cup maple syrup 2/3 cup Lite firm silken tofu (mori-nu) -- pureed 1/4 cup pineapple juice -- from can 1 teaspoon vanilla extract 2 tablespoons orange juice -- or lemon 1 teaspoon orange rind -- or lemon 10 ounces pineapple rings in juice -- save juice for above 1. Position a rack in the center of the oven and preheat to 350F. Coat the baking pan or multiple-cakes tin with cooking spray. Sprinkle with maple or light brown sugar. 2. In a large bowl, sift together flour, baking powder, baking soda and salt. 3. In another bowl, whisk together oil, maple syrup, tofu, pineapple juice, vanilla, orange juice and rind. Pour wet ingredients into dry ingredients and mix lightly with a wire whisk. Don't over mix or batter will be heavy. 4. Place pineapple rings inside cake pan or place on ring in each bundt section. Carefully pour batter into pan. Bake for 25 to 35 minutes or until cake is lightly brown, springs back to the touch and pulls away from the sides of the pan. 5. Let cook for 30 minutes. Run a knife around the edges of cake pan to ensure the cake is separated from the sides of the pan. Invert on a plate or platter. Garnish with fresh raspberries or strawberries. isbn 0966454308 Description: "ten inch round pan or mini bundt tin that makes 6 Bundt cakes." From PatH - - - - - - - - - - - - - - - - - - - NOTES : Traditionally, pineapple upside down cake is made with lots of butter mixed in with the sugar and pineapple rings. One day the author left out the butter and came up with this lower fat version of the cake. The cake was photographed for a couple of magazines and is requested often by her catering clients. This cake is made with the shelf-stable silken tofu in a box. Mori-Nu and Kikkoman sell it -- I think I've seen one other brand locally.... (?) I have NOT tried this yet. Tip: rinse the tofu well and let is lose some of it's box-odor before making up the recipe. * Exported from MasterCook * Quicky Chicken Florentine With Whole Wheat Couscous And Brocc Recipe By :Getting Ya Through The Summer by Sandi Richard Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 4 oz frozen chopped spinach 1/2 tsp Mrs. Dash Original Seasoning 1 1/2 pounds boneless skinless chicken breasts -- (4 large) 10 3/4 ounces canned cream of mushroom soup 1/2 cup lowest-fat mayonnaise 1/4 tsp garlic powder 1/8 tsp celery salt 1/2 tbsp curry powder 1/2 cup fine breadcrumbs 3 1/2 tbsp grated low-fat Parmesan cheese 1 tsp dried parsley 1/2 tbsp canola oil Aluminum foil 4 cups frozen cut broccoli 1 1/2 cups whole-wheat couscous liquid (see box) -- see directions Quicky Chicken Florentine with Whole Wheat Couscous and Broccoli LIQUID for couscous: We like to add 1 tbsp salsa, 1 tsp cilantro and chicken broth for part of the liquid. 1. Preheat BBQ to medium (approx. 350F). Spray a 9" x 9" cake pan with cooking spray. Squeeze the moisture from the spinach in a colander using a fork. Sprinkle with spice. Cut each breast in half. Make a slice down the centre of each half, not cutting all the way through. Place each piece, slit side up, in the palm of your hand. Spoon a tiny bit of spinach on top. Flip the piece, chicken side up, into the cake pan. Repeat with all the chicken. If some of the spinach falls out, or these don't look perfect, don't worry, this meal looks fantastic after it's baked. Mix in a bowl in this order: soup, mayonnaise, garlic powder, celery salt and curry powder. Stir until smooth. Spoon over chicken. In a different bowl, mix breadcrumbs, Parmesan, parsley and oil together. Sprinkle over the chicken and sauce. Place pan on foil diffuser (see below) in preheated BBQ. Set timer for 35 minutes. Close lid. 2. Rinse broccoli under cold water in a colander. Place in medium-size microwave-safe pot or casserole with lid. Cover and microwave on high for 5 minutes. When timer rings for chicken, turn BBQ to low, and leave it in. 3. Make couscous in a stove-top pot according to package directions. When the couscous is ready, so is the chicken. 4. Stir broccoli and microwave at high for 2 additional minutes just before serving. How to make a foil diffuser - Fold a long piece of heavy foil in half, shiny side out. Crumple the edges together on all sides. Make sure the finished diffuser is larger than the bottom of the pan you are using. When you use your BBQ as an oven, use a diffuser to deflect direct heat from the burners and prevent the food in the bottom of your pan from scorching. Source: "http://www.penguin.ca/files/getting-ya-through.mhtml" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Salad With Fennel, Red Pepper And Apricots Light Recipe By :Sensationally Light Pasta & Grains Rose Reisman Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups ready-to-serve vegetable broth 1 cup quinoa -- rinsed 1 cup diced fennel 1 cup diced red bell peppers 1 cup diced snow peas 1/2 cup diced dried apricots 1/4 cup dried cranberries or dried cherries or raisins DRESSING: 2 tablespoons raspberry vinegar 2 tablespoons orange juice concentrate 1 tablespoon honey 1 tablespoon olive oil 1 teaspoon minced garlic 1. In a saucepan over high heat, bring stock to a boil. Meanwhile, in a nonstick skillet over medium-high heat, lightly toast quinoa for 1 minute. Add quinoa to boiling stock; reduce heat to medium low. Cook, covered for 15 minutes or until tender and liquid is absorbed. Transfer to a serving bowl. 2. When quinoa has cooled, add fennel (fresh anise bulb), red peppers, snow peas, apricots and dried cranberries. 3. In a bowl combine vinegar, orange juice concentrate, honey, olive oil and garlic; whisk well. Pour dressing over salad; toss to coat well. Serve. VARIATION: replace quinoa with orzo or with brown rice. Description: "Quinoa Salad with Fennel, Red Pepper and Apricots in an Orange Dressing" Sensationally Light Pasta and Grains by Rose Reisman (Penguin 1999) From PatH - - - - - - - - - - - - - - - - - - -