* Exported from MasterCook * Apple Glazed Barbecue Chicken Recipe By :Prevention Magazine Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can apple juice, frozen concentrate -- (6 ounce) thawed 1/4 cup low sodium ketchup 2 tablespoons packed brown sugar 1 tablespoon cider vinegar 1 teaspoon dried thyme 1/8 teaspoon Tabasco sauce 6 boneless skinless chicken breast halves -- (4 ounces each) In a small saucepan, combine the apple juice concentrate, ketchup, brown sugar, vinegar, thyme and hot- pepper sauce. Cook, stirring, over medium heat until the sugar completely dissolves. Remove from the heat and cool to room temperature. Place the chicken in a single layer in a 13-by-9-inch baking pan. Pour about half of the cooled ketchup mixture over the chicken, turning once to coat both sides. Cover and refrigerate both the chicken and the remaining ketchup mixture for 4 to 24 hours. Coat a grill rack with nonstick spray. Then light the grill according the manufacturer's directions. Check the temperature for grilling; the temperature should be medium-hot (see the Test Kitchen Tip below). Place the rack on the grill. Remove the chicken from the ketchup mixture; discard whatever ketchup mixture remains in the baking pan. Coat the chicken pieces with nonstick spray and brush them with some of the remaining ketchup mixture. Place the chicken on the rack and grill, uncovered, for 8 minutes. Turn the chicken over and brush with the remaining ketchup mixture. Grill for 7 to 10 minutes, or until the chicken is tender and cooked through. Discard any remaining ketchup mixture. TEST KITCHEN TIP: When grilling, here's how to test the temperature of the coals: Place your hand 4 inches over the heat source. Count the number of seconds that the palm of your hand can withstand the heat before you have to remove your hand. For a hot temperature, that should be 2 seconds. For a medium-hot temperature, it should be 3 seconds. Medium heat would be 4 seconds, and low would be 5 seconds. To broil the chicken instead of grilling it, coat the rack of a broiling pan with nonstick spray. Remove the chicken from the ketchup mixture; discard whatever ketchup mixture remains in the baking pan. Coat the chicken pieces with nonstick spray and brush them with some of the remaining ketchup mixture. Place the chicken on the rack. Broil 4 inches from the heat for 5 minutes. Turn the chicken over and brush again with the remaining ketchup mixture. Broil for 4 to 6 minutes, or until the chicken is tender and cooked through. Discard any remaining ketchup mixture. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pastry Recipe By :Weight Watchers Quick Start Program Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons all-purpose flour 1 dash salt 2 teaspoons plain lowfat yogurt 1 small apple 1 dash ground nutmeg 1 dash ground cinnamon 2 teaspoons reduced-calorie apricot spread -- (16 cal per tsp.) In a small mixing bowl combine flour and salt; cut in margarine until mixture resembles coarse meal. Add yogurt and mix thoroughly. Form dough into a ball; wrap in plastic wrap and refrigerate for at least 1 hour (may be kept in the refrigerator for up to 3 days). Between 2 sheets of wax paper roll dough, forming a 4 and 1/2 inch circle about 1/8 inch thick. Carefully remove wax paper and place dough on foil or small cookie sheet. Preheat oven to 350 degrees./ Core, pare, and thinly slice apple; arrange on pastry and sprinkle with nutmeg and cinnamon. Bake until crisp and golden, 20-30 mins. During last few minutes that pastry is baking, heat apricot spread; as soon as pastry is done, brush with warm spread. 1 serving: Each provides 238 cal, 8 grams fat, 30% CFF >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Tapioca Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup pearl tapioca 2 Cups water 6 apples -- peeled and cored 1/2 Cup sugar cinnamon nutmeg 1/4 Cup butter Soak tapioca according to box and then drain. Bring water to a boil and add tapioca. Boil until clear and thick, stirring often. Cut apples into eighths and place in a 8x8" casserole. Sprinkle with sugar, cinnamon and nutmeg. Dot with butter. Pour hot tapioca over all. Bake 1/2 hour at 350F or until apples are done. >From: - - - - - - - - - - - - - - - - - - - NOTES : It is a non-traditional tapioca recipe, but I really like it. The recipe has been in our family for years. It makes the 30% CFF cut-off, but you can probably cut the butter in half and it would still be ok. We always eat this with milk poured over when it's warm (used to be cream, but not anymore!) * Exported from MasterCook * Apple Walnut Muffins, Healthy Recipe By :The Great American Home Baking recipe cards Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 teaspoon baking soda 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground allspice 1/4 teaspoon ground nutmeg 1/4 teaspoon salt -- rounded 2 large eggs 1 cup apple juice, frozen concentrate -- thawed, plus 2 tablespoons apple juice, frozen concentrate -- thawed 2/3 cup buttermilk 2 tablespoons oat bran 2 small Granny Smith apples -- peeled, cored -- and chopped 1/3 cup chopped walnuts -- (about 1-1/3 ounces) Garnish: 1 small Granny Smith apple -- peeled, cored and -- cut into 12 thin slices Preheat oven to 375F. Grease 12 standard size muffin-pan cups or line with paper liners. Mix together flour, baking soda, cinnamon, ginger, allspice, nutmeg and salt. Mix together eggs, apple juice, and buttermilk. Stir flour mixture and oat bran into egg mixture until dry ingredients are just moistened. Do not overmix. Gently stir in chopped apples and nuts. Spoon batter into prepared pan, filling cups two-thirds full. Garnish each muffin with an apple slice. Bake muffins until lightly golden and tops spring back when pressed, 25 minutes. Transfer pan to a wire rack to cool slightly. Turn muffins out onto rack to cool completely. >From: synkronicity@juno.com (Barb Adams) - - - - - - - - - - - - - - - - - - - NOTES : Of course, I haven't had them WITH the buttermilk, but substituting the plain no-fat yogurt seems to have worked just fine. They are moist and moderately sweet. I didn't find the oat bran, so I bought a box of Quaker Oat Bran cereal and crushed it up, using it instead. The recipe only calls for 2 tablespoons, and I figure it's for added fiber. * Exported from MasterCook * Artichoke Lasagna Recipe By :Prevention Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles 2 teaspoons olive oil 1 medium onion -- chopped 3 garlic cloves -- minced 1 cup vegetable broth -- low-sodium 1/4 cup chopped fresh basil 18 ozs frozen artichoke hearts -- partially thawed 10 ozs frozen chopped spinach -- partially thawed 1 cup roasted red peppers -- chopped 1 teaspoon margarine 1 1/2 teaspoons unbleached flour 12 ozs evaporated skim milk 1 1/2 tablespoons grated Parmesan cheese 1/8 teaspoon nutmeg 3 tablespoons seasoned bread crumbs In a large pot of boiling water, cook the noodles for 10 to 12 minutes, or until just tender. Drain and rinse with cold water. Set aside. Meanwhile, in a large nonstick frying pan over medium heat, warm the oil. Add the onions and garlic; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the stock and basil; bring to a boil. Add the artichokes, spinach and peppers; cover and cook for 5 minutes. Remove the lid and cook until all the liquid has evaporated. Set aside. In a 1-quart saucepan over medium heat, melt the margarine. Whisk in the flour; cook for 1 minute. Slowly whisk in the milk, Parmesan and nutmeg; cook, stirring constantly, for 5 to 7 minutes, or until the sauce boils and thickens. Preheat the oven to 350 degrees. Coat a 9-by-13-inch glass or ceramic baking dish with nonstick spray. To assemble the lasagna, spread 1/3 cup of the sauce in the bottom of the prepared baking dish. Top with 3 of the noodles; spread with half of the artichoke mixture. Spoon 1/3 cup of the sauce over the artichoke mixture and sprinkle with 1 tablespoon of the bread crumbs. Repeat the procedure. Top with the remaining 3 noodles. Spread with the remaining sauce and sprinkle with the remaining 1 tablespoon bread crumbs. Cover with foil and bake for 30 minutes. Uncover and bake for 10 to 15 minutes, or until bubbly. Let stand for 10 minutes before serving. You may assemble the lasagna ahead of time and bake it later. Cover it well and refrigerate for up to one day or freeze for up to a month. A good dish for a large crowd. Just add a simple tossed salad and some crusty garlic bread for a quick party meal. Don't use a metal pan for this dish because the artichokes will become discolored from it. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Bananas Recipe By :Woman's World Magazine, Sept 1995, pg 19 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Bananas 2 Tsp Apple Juice, Frozen Concentrate 2 Tsp Honey 1/2 Tsp Cinnamon 1 Pinch Nutmeg 1 Tsp Brown Sugar Preheat oven to 350 deg F. Place the bananas, peeled and halved lengthwise, in pan. Spread bananas evenly with the other ingredients. Bake 15 - 20 min until juice and honey are melted, and bananas are browned. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was a nice and light dessert. Also very quick and easy to prepare at the last minute. This was very good. If I make it again I would double the sauce as there is not really much for each serving as it is. Cal 87.3 Fat 0.4g Carb 22.4g Fib 2g Pro 0.8g Sod 2mg CFF 3.6% * Exported from MasterCook * Baked Curried Turkey And Rice Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 8 ounces canned tomatoes -- (1 can) 3/4 cup quick cooking brown rice 1/4 cup dried apricots -- snipped 1/2 cup raisins 1 tablespoon lemon juice 2 teaspoons curry powder 1 teaspoon chicken bouillon granules -- instant 1/2 teaspoon cinnamon 1/4 teaspoon salt 2 cloves -- minced 1 bay leaf 3/4 pounds turkey breast, boneless and skinless -- or chicken -- cut 1 inch pieces In a medium saucepan stir together water, undrained tomatoes, rice, apricots, raisins, lemon juice, curry powder, bouillon granules, cinnamon, salt, garlic, and bay leaf. Heat to boiling. Stir in the turkey or chicken. Pour the hot turkey mixture into a 1-1/2 quart casserole dish. bake, covered in a 350 degree oven about 45 minutes or till rice is tender and turkey is no longer pink, stirring occasionally. Remove bay leaf, then serve. Calories-197, Protein-17g, Carbohydrate-26g, Fat-3g, Cholesterol-39mg, Sodium-349mg, Potassium-441mg >From: Lynn Rausch - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Macaroni, Hearty Recipe By :American Heart Association, 4th Edition Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz. tomato puree 1 cup. water 2 teaspoon. Italian seasoning 1 teaspoon. garlic powder 1 1/2 lb. lowfat cottage cheese 1/2 teaspoon. onion powder 8 oz. elbow macaroni -- uncooked 4 oz. Mozzarella cheese -- sliced n a small bowl combine tomato puree, water, Italian seasonings and 1/2 teaspoon garlic powder. In another bowl combine cottage cheese, onion powder and the remaining garlic powder. Spray a 9 x 9 x 2-inch casserole dish with vegetable cooking spray and spread 1/3 of the tomato mixture in the dish. Layer 1/2 of the macaroni, all the cheese mixture and 1/3 of the tomato mixture. Add remaining macaroni and cover with remaining tomato mixture. Cover and bake at 350 degrees for 1 hour. Uncover and top with Mozzarella cheese. Bake, uncovered, until cheese melts, about 5 minutes. Let stand for 10 minutes before serving. Approximate calories/serving: 220. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potatoes With Fennel Recipe By :First, March 1990 (magazine for women) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bulb fennel -- about 1 pound salt and pepper to taste -- or Mrs. dash 1 tablespoon olive oil 1 pound red potatoes -- medium (about 4) Heat oven to 425 degrees. Lightly spray a 2 quart baking dish. Cut off the tops of the fennel but keep the feathery leaves for garnish. Cut fennel into thin slices. Put in prepared baking dish. Sprinkle with seasonings and toss with the oil. Cover tightly with aluminum foil and bake til almost tender. Add thinly sliced potatoes to the fennel, add more seasoning if desired. Cover and bake until potatoes are tender, 20 to 30 minutes. Serve hot or warm. Notes: I haven't made this yet, but I see no reason to cook in two steps. My experience with cooking potatoes in the oven suggests that they will take about the same time as the fennel. I will layer them, after tossing both in the oil and seasonings, then cook them together. I'll let you know when I do it. Per Serving: Cal 87 Fat 2 grams >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana And Peanut Butter Smoothie (The Inner Child) Recipe By :Wish Fulfilling Tree Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces apple juice -- chilled 1 Tablespoon peanut butter 1 banana 1 Teaspoon honey Process all ingredients in a blender until smooth. Serve immediately. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This is pure comfort in a glass. * Exported from MasterCook * Bananas And Limes With Ginger Ale Recipe By :Smoothies & Other Blended Drinks, Elsa Peterson-Schepelern Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large banana -- (to 3) 2 limes -- juiced zest of 2 limes sugar -- to taste ginger ale -- to taste crushed ice Puree the bananas in a blender with the lime zest and juice and a little ginger ale. Taste and add sugar, if desired. place crushed ice in the bottom of each glass, pour the mixture over and top up with more ginger ale. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This smoothie has a distinctive Asian flair. * Exported from MasterCook * Barbecued Beans, All American Recipe By :Sweet Ideas, Great Recipes From Equal Sweetener Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 slice fat-free turkey bacon -- cut into 1" pieces 1/2 cup onions -- chopped 1/2 cup ketchup 2 tbsps white vinegar 2 tbsps water 1 tbsp prepared mustard 1 teaspoon Worcestershire sauce 1/8 teaspoon salt 1/8 teaspoon black pepper 15 1/2 ozs great northern beans, canned -- drained 1/3 cup Equal(r) Spoonful sweetener Cook bacon pieces in medium saucepan over medium-high heat four minutes. Add onions and cook until bacon is crisp and onions are tender. In a small bowl, combine ketchup, white vinegar, water, mustard, Worcestershire sauce, salt, black pepper, and beans. Reduce heat and simmer, covered, until flavors are blended, 20 minutes. Add sweetener. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Beef Brisket Recipe By :Prevention Mag., July 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds beef brisket -- trimmed -- Blast of Taste-Baste: 3 quarts water 24 ounces nonalcoholic beer 1 tablespoon liquid smoke flavoring 1 tablespoon hot pepper sauce 1 tablespoon Worcestershire sauce -- low-sodium 1 tablespoon garlic powder 1 tablespoon onion powder 1 tablespoon chili powder 1 tablespoon paprika 3 tablespoons cider vinegar 1/4 cup molasses -- Here's the Rub: 2 tablespoons paprika 2 tablespoons dark brown sugar 1 tablespoon chili powder 1 tablespoon garlic powder 1 tablespoon onion powder 1 teaspoon ground cumin 1 teaspoon freshly ground black pepper 1 teaspoon ground red pepper -- (optional) -- Tom's Own Quick (fat-free)BBQ Sauce: 2 cups barbecue sauce -- low-sodium, -- hickory-smoked & fat free 1/4 cup Worcestershire sauce -- low-sodium 1 teaspoon Louisiana hot sauce 1 teaspoon garlic powder 2 teaspoons paprika 1/4 cup blackstrap molasses 1 chipotle pepper -- dried or canned -- (optional) Sauce: Combine all Blast of Taste-Baste ingredients in a large (8 qt) soup pot. Bring to a simmer over medium-high heat. Yields 1 gallon Note: After your beef brisket takes a nice long simmer in this spicy broth, use it to mop, or baste, your brisket every 10 minutes while it grills. Note: "Liquid smoke" introduces that flavor we all love but with none of the potentially carcinogenic compounds in real smoke. Rub: Combine all rub ingredients in a small bowl. Yields 2/3 c (enough to rub both sides of one whole brisket or two 2 1/2- to 3-lb brisket pieces). BBQ Sauce: Combine all BBQ sauce ingredients in a saucepan. Stir to blend thoroughly. Cook, uncovered, over low heat for 15 minutes, stirring occasionally. Remove and discard chipotle pepper (if used). Spoon sauce over beef brisket slices. Yields 1 cup. Meat: Step 1 In a large soup pot over medium-high heat, bring "mop" "Blast-of-Taste Baste" to a boil. Submerge a 3-lb trimmed beef brisket (choose a square-end piece over a pointed end; it has less fat content) in the spicy broth. Reduce heat to low and simmer 3 hours. Add water as needed, just to cover meat. Step 2 Remove brisket from mop to large platter. Let brisket cool 5 minutes. Using your fingertips, press 1/3 c dry rub into both sides of the warm brisket, covering all surfaces. NOTE: Store any remaining rub in an airtight jar and refrigerate or freeze. Step 3 Preheat a covered gas barbecue grill on high for 1 minute, lighting both sides. Turn off burner on right side of grill. Carefully lift right cooking grid, using pliers or fireproof glove. Place a disposable baking pan (8 1/2 x 12-in.) under right grid and lower grid back into place. Place rubbed brisket onto right grid, directly over pan. With a spoon, lightly baste meat with simmered mop. Close grill lid. Reduce heat on left side of grill to medium. Roast brisket for 30 minutes, basting with mop every 10 minutes. Turn brisket over and roast for 30 minutes more, again basting every 10 minutes. Step 4 Remove brisket to a cutting board and let stand 5 minutes, to redistribute juices. Using a long, sharp knife, slice brisket thinly across the grain (approximately 1/8-in. slices). Serve 3 oz of sliced meat on a multigrain roll and slather with "Tom's Own Quick Barbecue Sauce". Yields 8 sandwiches PER SERVING (WITHOUT BBQ SAUCE): CAL 309, FAT 7.4 g (22% of cal), SAT. FAT 0 g, CHOL 94.3 mg FIBER 2.1 g,PRO 35.3 g,CARB 24.3 g,SODIUM 276 mg Posted in our public library's computer. >From: Brenda Adams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beta Carotene Queen Smoothie Recipe By :Great American Shakes, Gabriel Constans Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 apricot -- pitted and sliced 1/2 cup mango -- peeled and sliced 1 cup papaya -- peeled and chopped 1/2 cup cantaloupe -- peeled and chopped 1 cup fresh orange juice 1 1/2 cups carrot juice Put all ingredients in a blender and puree on medium speed for 1 minute. Pour into tall glasses and serve. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : Good and good for you. This very orange concoction is tangy, sweet and packed with vitamins. * Exported from MasterCook * Black Bean And Yam Pitas Recipe By :Moosewood (Hanneman Jul 97) Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked black beans 1 3/4 cups sweet potatoes -- cut into 1/2" cubes 1/2 cup cooked rice -- white or brown, cool *FILLING 1 teaspoon peanut oil 3/4 teaspoon grated ginger root -- fresh 1 clove garlic -- minced 1 pinch cayenne 3/8 cup chopped onions -- (1/4 to 1/2 cup) 1/2 teaspoon ground cumin 3 tablespoons chopped celery 3 tablespoons chopped green bell pepper 1/4 teaspoon fresh thyme leaves -- or more 2 tablespoons fresh orange juice 1 tablespoon orange marmalade -- fine cut 1/4 teaspoon grated orange peel -- to taste 2 large pita bread, whole-wheat -- halved *STEW 2 tablespoons chopped vegetables -- See note 1/2 cup vegetable broth 1 tablespoon Chutney -- spicy cantaloupe ~Black Beans. Cooked, drained, rinsed, cooled ~Sweet Potatoes or Yams. Peeled, cubed, cooked, drained, cooled ~Rice. Steamed and cooled. * Chop, dice, etc. other ingredients. Warm the pita, if necessary, so that the pockets will open easily. 1. Saute ginger and garlic in oil for 1 to 2 minutes. 2. Add cayenne, onions, and cumin and saute until the onions are softened. 3. Add celery, bell pepper, and thyme and saute until tender. 4. Remove from heat. Set oven to 350F. 5. Add sweet potatoes, rice and beans to the pan. Add the juice mixture. [----- The dish may be made ahead to this point -----] 6. Fill each pita pocket with bean filling; about 1 cup will be left out. 7. Arrange in an open pan. Tent with foil, optional. The pockets will be taco-crisp if you do not. 8. Bake 350F for 15-20 mins. 9. Make a stew with remaining bean filling by adding broth, finely diced mixed vegetables (from crudite mix) and chutney. Heat slowly and thoroughly. Meal Planning *Serve a pita with the additional stew as a sauce; salsa: a mango, citrus salsa, or melon and cucumber; and thinly shredded lettuce. *Per HALF-pita (about 4 oz): 283 cals, 3.0 g fat, 404 mg sodium. Serve two or one half with soup. *Variation: serve on rice with optional tortilla chips made from white or blue corn. **CITRUS SALSA: tomatoes, red bell peppers, chili peppers, garlic, salt, lime or lemon juice, cilantro, pineapple chunks with juice but unsweetened (optional). Serve with melon. **CUCUMBER MELON: 1/2 a cucumber; peel, seed and dice. Two slices of firm cantaloupe (Crenshaw); chopped. Mix and stir in optional fresh lime or orange juice. Let stand 15 minutes. Serve with chopped fresh cilantro leaves. Based on an idea from Moosewood Restaurant Cooks for a Crowd: Recipes with a Vegetarian Emphasis for 24 or More, by The Moosewood Collective, John Wiley & Sons (1996) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : It looked very dry so I made a 'stew' to use as a sauce from the stuff that wouldn't stuff into a pita. With the melon and cuke and lettuce salad, this was festive looking, aromatic, and good. I don't think I would fuss for two again, though. Might make as a stew and serve on rice;-) * Exported from MasterCook * Black Bean Soup #5, Hearty Recipe By :Reader's Digest Great Recipes for Good Health Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoon. olive oil 1 lg. yellow onion -- chopped 2 cloves garlic -- minced 1/2 teaspoon. dried oregano -- crumbled 1/4 teaspoon dried thyme -- crumbled 1/4 teaspoon. ground cumin 1/8 teaspoon. cayenne pepper 1 1/2 cup. cooked black beans -- drained -- (I use canned) 1 1/2 cup. low-sodium chicken broth -- (I use regular) -- or vegetable broth 4 teaspoon. fresh coriander -- chopped (optional) Heat the oil in a heavy saucepan over moderate heat for 1 minute. Add onion and garlic and cook uncovered for 5 minutes or until the onion is soft. Stir in the oregano, thyme, cumin and cayenne, and cook, stirring, 1 minute longer. Place half of the black beans in a food processor or blender, and puree. If necessary, and some of the chicken broth. Add the puree, remaining beans, and broth to the saucepan, reduce heat to low, and cook uncovered for 15 minutes. Garnish with coriander. Per serving: calories: 154 fat: 3 g. protein: 8 g. carbs: 23 g. fiber: 5 g. >From: "Robin Carroll-Mann" - - - - - - - - - - - - - - - - - - - NOTES : If you like it spicier, increase the cayenne. Enjoy! * Exported from MasterCook * Blackberry And Vodka Sorbet With Mixed Berries Recipe By :Cooking Light - June 1997 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cup blackberries 1 cup superfine sugar -- divided 2/3 cup fresh lime juice -- divided 1/4 cup vodka 1/4 cup fresh lemon juice 2 teaspoon Chambord -- (raspberry-flavored liqueur) 3 cup strawberries -- halved 3 cup blueberries 1/3 cup vodka Place blackberries in a blender; process until smooth. Press blackberry puree through a sieve into a medium bowl; discard seeds. Add 3/4 cup sugar, 1/3 cup lime juice, 1/4 cup vodka, lemon juice and liqueur to black berry puree; stir well Pour blackberry mixture into the freezer can of an ice cream freezer; freeze according to manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze until firm. Combine 1/4 cup sugar, 1/3 cup lime juice, strawberries, blueberries and 1/3 cup vodka in a large bowl; stir gently. Let stand 2 hours. Spoon 3/4 cup strawberry mixture into each of 8 glasses; top each with 1/2 cup sorbet. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 242 - 3%ff fat - .8g * Exported from MasterCook * Blue Cheese Dressing, Mock Recipe By :Inland Empire Magazine August 1997: "Dress It Up" Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup buttermilk 1/4 cup lowfat cottage cheese 2 teaspoons sugar 2 tablespoons blue cheese -- crumbled 1 teaspoon fresh lemon juice 1/8 teaspoon pepper 1/8 teaspoon salt 1/4 teaspoon celery seeds 4 drops hot sauce In a food processor, combine all ingredients. Chill and serve over green salad. Makes 6 2-tablespoon servings: 33 cals. 3 g protein. 1 g fat. 0.3 g carb, 148 mg sodium, 3 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Crumble Pie Recipe By :Cooking Light - June 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Cups blueberries -- fresh or frozen 1 9 Inch reduced-fat graham cracker crust 3/4 Cup packed brown sugar 3 Tbsp all-purpose flour 1 1/2 Teaspoons vanilla 1/4 Teaspoon grated lemon rind 1 8 Oz Carton low-fat sour cream 1/4 Cup dry bread crumbs 1 Tbsp granulated sugar 1 Tbsp margarine -- melted Preheat oven to 375F. Place blueberries in crust; set aside. Combine brown sugar, flour, vanilla, rind and sour cream; spread over blueberries. Combine breadcrumbs, granulated sugar and margarine; sprinkle over sour cream mixture. Bake at 375F for 40 minutes or until set and crumbs are lightly browned. Cool 1 hour on a wire rack. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 312 - 24%ff fat - 8.4g * Exported from MasterCook * Blueberry Lemon Tea Bread Recipe By :Hearst: Good Housekeeping Magazine Serving Size : 16 Preparation Time :3:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup butter, unsalted -- softened 1 1/3 Cans sugar 2 Cups all-purpose flour 2 Teaspoons baking powder 1/2 Teaspoon salt 2 Large eggs 1/2 Cup 1% low-fat milk 1 1/2 Cups fresh blueberries 1/4 Cup fresh lemon juice -- or fresh orange juice 1/3 Cup sugar -- optional 1. Preheat oven to 350F. Grease and flour 9" by 5" loaf pan. 2. In large bowl, with mixer at low speed, beat margarine or butter and 1 cup sugar just until blended. Increase speed to medium; beat until light and fluffy,about 5 minutes. 3. Meanwhile, in medium bowl, combine flour, baking powder, and salt. 4. Reduce speed to low; add eggs, one at a time, beating after each addition until well blended, occasionally scraping bowl with rubber spatula. Alternately add flour mixture and milk, mixing just until blended. Gently stir in blueberries. Spoon batter into loaf pan. 5. Bake loaf 1 hour and 5 minutes or until toothpick inserted in center comes out clean. Cool loaf in pan on wire rack 10 minutes; remove from pan. 6. With skewer, prick top and sides of warm cake in many places. In small bowl, mix lemon juice and 1/3 cup sugar. With pastry brush, brush top and sides of warm cake with lemon glaze. Cool cake on wire rack. Approx. values per serving: About 195 calories, 3 g protein, 31 g carbohydrate, 7 g total fat (1 g saturated), 28 mg cholesterol, 200 mg sodium. Can be halved. Or bake two loaves,one for right away, the other to slice, freeze, and enjoy after blueberry season. web filename is http://homearts.com/dynamo/main.jhtml?/07farmr3.htm Copyright 1996 The Hearst Corporation; all rights reserved Available from the web Jun 1997. from gd recipe search homearts >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : If you try this one, you may want to sweetened the juice with some of the sugar or honey (for the glaze). * Exported from MasterCook * Brandied Summer Fruit Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup apricots -- sliced 1 cup strawberries -- sliced 1 cup blackberries 1 cup cantaloupe -- cubed and peeled 1/2 cup raspberries 1/4 cup apple juice 1/4 cup brandy 2 tbsp sugar mint leaves -- optional Combine first 8 ingredients in a medium bowl; and toss fruit gently. Cover fruit, and chill for 2 hours, stirring occasionally. Garnish fruit with mint leaves, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 142 - 4%ff fat - .7g * Exported from MasterCook * Broccoli And Chicken Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces egg noodles -- medium 2 1/2 cups chopped cooked chicken -- or turkey 1 package frozen chopped broccoli -- (1 ounce) thawed (1 to 10) 1/2 cup onions -- sliced 10 3/4 ounces cream of mushroom soup, condensed -- (1 can) 1/2 cup skim milk 1/2 cup shredded Swiss Cheese -- (2 ounces) 1 teaspoon dried Basil -- crushed 1/8 teaspoon pepper Paprika Cook noodles according to package directions. Drain well. In a 2 quart casserole dish stir together noodles, chicken or turkey, broccoli, and green onions. In medium mixing bowl stir together soup, milk, cheese, basil, and pepper. Stir into noodle mixture. Bake, covered in a 350 degree oven for 40 to 45 minutes or till heated through. Sprinkle with paprika, then serve. Calories-290, Protein-25g, Carbohydrate-22g, Fat-11g, Cholesterol-61mg, Sodium-508mg, Potassium-362mg >From: Lynn Rausch - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownies #7, Fast Lane Tofu Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Cups cake flour -- or unbleached all purpose flour 3/4 Teaspoon baking soda 1/2 Teaspoon cinnamon 10 1/2 Ounces Mori-Nu Silken Lite Tofu -- (1 pkg) -- (Extra-firm) 1/4 Cup unsweetened applesauce 1 Teaspoon canola oil 3/4 Cup granulated sugar -- or Sucanat 1 Teaspoon vanilla extract 1/3 Cup cocoa powder 2 Tbsp walnuts -- finely chopped for garnish -- optional Grease bottom/sides of 8x8" pan with vegetable shortening. Place wax paper on greased pan bottom and grease top of paper. In food processor, blend dry ingredients. Empty into small bowl; set aside. Do not clean workbowl. Replace workbowl; process wet ingredients (except cocoa) until smooth and sugar/Sucanat is dissolved. Add cocoa; process until smooth. Add dry mixture all at once. Pulse to blend just until all dry ingredients are moistened. Spread evenly into prepared pan. Sprinkle with chopped nuts. Bake in preheated 450 degree oven for 20 min. or until brownies spring back when touched lightly in center. Let cool in pan for 15 min. before turning out on cooling rack. Cool completely. Makes 12 servings. Without nuts: 120 calories 3.65g protein 25.4g carbohydrate 1.04g total fat 0mg cholesterol. With nuts: 128 calories 3.97g protein 25.5g carbohydrate 1.78g total fat 0mg cholesterol >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Substitute Recipe By :"Rund, Sharen" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vinegar -- clear, distilled 1 cup skim milk - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cannellini And Smoked Whitefish Dip/spread Recipe By :TOO HOT TAMALES, SHOW #TH6309 Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 slices white sandwich bread -- crusts removed 2/3 cup skim milk -- or milk substitute 18 ounces cannellini beans, cooked -- drained and rinsed 1 pound smoked whitefish -- all skin and bones removed 1 teaspoon fresh garlic -- minced 1 teaspoon lemon zest -- finely grated 2 tablespoons fresh herbs -- chopped -- such as chives/ parsley/ tarragon Salt and freshly ground pepper Bottled hot pepper sauce Soak bread in milk for a few minutes. Add beans, whitefish, garlic and zest to a food processor. Pulse to coarsely chop. Add soaked bread and milk and process until smooth. Pulse in herbs and season to taste with salt, pepper and drops of pepper sauce. Store covered and refrigerated for up to 5 days. Yield: 3 cups >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cantaloupe Dip Recipe By :Hanneman (Riverside) Serving Size : 6 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cantaloupe 1/4 cup fresh orange juice 2 tablespoons nonfat dry milk 2 tablespoons hot mango chutney 1/4 teaspoon Thai Seasoning blend -- (McCormick) Mango-Passion Jump-up Hot Sauce, optional Fresh chopped cilantro leaves, garnish Puree the cantaloupe. Combine all by hand for a thicker dip. Serve as dip for platter of red grapes, cucumbers, cherry tomatoes, cut cauliflower, watermelon chunks (seedless), and mushrooms. --Jul 30 97 patH Ideas presented in Inland Empire Magazine August 1997: "Dress It Up". >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : We had the cantaloupe dip variation last night and it could have been thicker so that more would stick to the fruit or veggie. * Exported from MasterCook * Cantaloupe Dressing (With Variations) Recipe By :Hanneman (Riverside) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cantaloupe 1/2 cup lowfat yogurt -- vanilla or plain 4 teaspoons sugar -- or less Cut cantaloupe into chunks and place in the bowl of a food processor. Add other ingredients blend thoroughly. Chill or serve immediately over fruit salad. May be used as "stock" for a soup; add cucumbers and spices, to taste. For a tangier Dressing: use 1/2 cup kiwi fruit in place of 1-cup melon. 3% cff. Serves 6, 2 tablespoon each: 30 cals, 0.9 protein, 0.1 g fat; 7 g carb; 226 mg sodium, 0.1 mg cholesterol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramel Apple Delite Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg. sugar free instant butterscotch pudding -- (4 serving) mix 1 cup nonfat plain yogurt 2 Tbs. nonfat plain yogurt 2 small red delicious apples -- (1 cup) -- cored and finely chopped 1 cup crushed pineapple -- undrained -- packed in its own juice 2 oz. peanuts -- chopped (1/2 cups) 1 oz. miniature marshmallows -- (1/2 cup) 3/4 cup reduced calories whipped topping In medium bowl combine first 4 ingredients. Add the rest and mix gently to combine. Cover and chill until ready to serve. Serves 6 (3/4 cups) 190 calories, 6 gm. fat, 5 gm. protein, 29 gm. carbo, 258 mg. sodium Diabetic: 1 fruit, 1 fat, 1 starch >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Pineapple Gelatin Salad Recipe By :Coffin Family Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lemon gelatin powder -- * 4 ounces crushed pineapple -- canned, drained ** 1 cup grated carrots -- ** Optional: -- 1/2 cup chopped walnuts -- or pecans Lettuce Leaves -- for serving Dollop of nonfat mayonnaise -- for topping * Lime, Orange, Raspberry, Mixed fruit, or any flavor Jello works well. Do as my Mother does, and use the flavor that best suits your table color scheme! :-) ** You may increase or decrease the amount of carrots, pineapple, and nuts as you feel appropriate Prepare the gelatin according to the package directions., but reduce the amount of cold water by about 1/8 - 1/4, to accommodate the liquid from the carrots and pineapple. (If they are not very moist, then do not reduce the water. You may also use some or all of the liquid from the pineapple, if you prefer.) Pour the gelatin mixture into a square glass Pyrex casserole dish. Gently stir in the grated carrots, crushed pineapple, and chopped nuts (if using). Stir until well mixed. Place in refrigerator until set. To serve, slice the gelatin salad into squares or rectangles and place on a lettuce leaf. You may top with a dollop of nonfat mayonnaise for a more finished look. You may, of course, prepare this salad in any pretty gelatin mold that you prefer. But making it in a square or rectangular Pyrex dish is as simple as it gets. Serves 9 - 12 as a side dish. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Pineapple Gelatin Salad #2 Recipe By :Post Office Wives cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages orange gelatin powder -- (small packages) 2 cups hot water 2 tablespoons lemon juice 1 can pineapple -- crushed (medium ) -- or small hunks 3/4 cup carrots -- grated 1 cup nonfat cottage cheese 2 tablespoons horseradish 1 cup nonfat mayonnaise 1 Dash salt That's it -- no directions or anything, but I would assume you just make the Jello according to directions, let it chill until it's syrupy, then add the other stuff and chill until it gels up. It definitely calls for pineapple though. But I think the problem was with fresh pineapple, not canned. >From: Lyn Belisle - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Pineapple Gelatin Salad #3 Recipe By :Jenny Herl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package orange gelatin powder 1 can crushed pineapple in juice -- reserve juice cold water 1 cup carrots -- grated finely chopped celery -- optional Drain the pineapple (I use crushed or tidbits; chunks are a little big), reserving the juice. Make up the orange jello according to directions, using the pineapple juice in place of the cold water (add enough water to the juice so that it equals the volume needed). Chill Jello until it starts to thicken, about like egg whites. Grate carrots finely (I'd guess about 1 - 1 1/2 cups grated carrots for a small box of Jello) and stir into the jello along with the pineapple. Pour into mold or serving dish and chill until set. My mom sometimes puts some finely chopped celery in it as well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot, Pineapple And Raisin Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Baby Carrots -- Shredded 1/2 cup Raisins 6 Oz Crushed Pineapple In Juice -- Reserved Juice 1 Tbsp Nonfat Mayonnaise Put shredded carrots, drained pineapple, raisins and nonfat mayo into bowl and mix well to combine. If the salad needs more moisture then add some of the reserved pineapple juice. I make it in the morning or the day before so that the flavors meld. This is how my mother used to make this salad. Entered into MasterCook and enjoyed for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 104.5 Fat 0.4g Carb 21.4g Fib 1g Pro 1.1g Sod 70mg CFF 3.1% * Exported from MasterCook * Celery Mashed Potatoes And Chicken Gravy Recipe By :Cooking Light Magazine Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 Medium red potatoes -- peeled and -- quartered (about -- 3-1/4 pounds) 2 Tablespoons reduced-calorie margarine 1/2 Cup chopped celery 1/2 Cup chopped onion 1/3 Cup 1% low-fat milk 1/4 Cup fresh parsley -- minced -- or 1 tablespoon dried parsley flakes 1/2 Teaspoon salt 1/2 Teaspoon poultry seasoning -- Chicken Gravy: 2 Tablespoons reduced-calorie margarine 2 Tablespoons all-purpose flour 1/4 Teaspoon poultry seasoning 1/8 Teaspoon salt 1/8 Teaspoon paprika 1 Cup low-salt chicken broth 1. Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until very tender. Drain and return to pan. 2. Melt margarine in a small skillet over medium-high heat, and saute celery and onion 8 minutes or until tender. 3. Add celery mixture, milk, parsley, salt, and poultry seasoning to potatoes; beat at medium speed of a mixer until smooth. Serve with Chicken Gravy. Yield: 6 servings (serving size: 1 cup potatoes and 2-1/2 tablespoons gravy). Celery Mashed Potatoes and Chicken Gravy, page 91, 2 starch, 1 fat CALORIES 208 (24% from fat); FAT 5.5g (sat 1g, mono 1.9g, poly 2.2g); PROTEIN 5.5g; CARB 36g; FIBER 4g; CHOL 1mg; IRON 3mg; SODIUM 361mg; CALC 53mg Chicken Gravy: 1. Melt margarine in a small saucepan over medium heat; add flour, poultry seasoning, salt, and paprika, stirring with a whisk. Gradually add broth, stirring until blended. Cook 2 minutes or until thick, stirring constantly. Yield: 6 servings (serving size: 2-1/2 tablespoons). Chicken Gravy, page 91, 1/2 fat CALORIES 34 (71% from fat); FAT 2.7g (sat 0.4g, mono 0.9g, poly 1g); PROTEIN 0.7g; CARB 2.3g; FIBER 0.1g; CHOL 0mg; IRON 0.3mg; SODIUM 99mg; CALC 1mg >From Cooking Light Website: http://cookinglight.com 6/30/97 Busted by and posted on McRecipe 6/30/97 Contact Rooby >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Charred Yellow Pepper Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 yellow peppers -- grilled, seeded and chopped 1/3 cup rice wine vinegar 6 cloves roasted garlic 1 pinch saffron threads -- or turmeric 1 tablespoon honey Combine all ingredients in a blender and puree until smooth. Season to taste with salt and pepper. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheese And Apple Pizza Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole wheat pita bread -- ( 7-inch) 1/2 cup ricotta cheese, part skim milk 2 teaspoons reduced-calorie margarine 1 teaspoon. brown sugar 1/2 cup orange juice 1/2 teaspoon. cinnamon 1 large apple -- cored and -- thinly sliced 1. Preheat oven to 350 F. Split pita bread in half horizontally. 2. Place pitas on cookie sheet and bake until slightly toasted, about 5 mins. 3. Remove pitas form oven and place on serving plates. Divide cheese and spoon equally onto the 4 bread halves. 4. Meantime, melt oleo in skillet. Add sugar, juice, cinnamon, and apple slices. Cook over medium-high heat for about 5 mins, stirring occasionally, or until apples soften and sauce thickens slightly. 5. Fan apple slices on ricotta cheese, then spoon liquid evenly over apple slices. Preparation time: 10 mins. Cooking time: 10 mins. Nutrients per serving: Calories: 179 Sat Fat:2 gm Total fat: 4 gm Cholesterol: 9 mg 19 % calories from fat >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe that sounds a bit offbeat but my pint-size grandson loved it. He giggled when we told him that he was going to have pizza for breakfast! * Exported from MasterCook * Cheese Souffle With Fresh Corn Recipe By :Cooking Light - June 1997 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups fresh corn kernels 1 Cup skim milk 1/2 Cup all-purpose flour 1/2 Cup nonfat cottage cheese 1/2 Teaspoon salt 1/4 Teaspoon ground nutmeg 2 Lg egg yolks 1 Cup reduced fat extra-sharp cheddar cheese 4 Lg egg whites -- room temperature 1/2 Teaspoon cream of tartar cooking spray Preheat oven to 400F. Place first 8 ingredients in a food processor; process until blended, scraping sides of processor once. Add cheddar cheese; pulse 2 times or until well-blended. Spoon corn mixture into a large bowl. Beat egg whites and cream of tartar at high speed of a mixer until soft peaks form. Gently fold one-fourth of egg white mixture into corn mixture; gently fold in remaining egg white mixture. Pour mixture into a 2 1/2-quart souffle dish coated with cooking spray. Place souffle in a 400F oven; immediately reduce oven temperature to 375F, and bake 45 minutes or until puffy and golden. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 187 - 29%ff fat - 6.1g * Exported from MasterCook * Cherry Burritos Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 flour tortillas -- (6-inch) 1 pkg. sugar free vanilla cook and serve pudding -- (4-serving) mix 3/4 cup water 1 1/2 cups cherries -- no sugar added -- (frozen -- fresh or canned) 2 drops red food coloring -- (2 to 3) 1/2 teaspoon. almond extract 1 teaspoon. cinnamon 1 tablespoon. powdered sugar Preheat oven to 350 F. In medium pan combine pudding mix, water & cherries. Cook over medium heat until thick. Add red food coloring and almond extract. Mix well to combine. Remove from heat. Spray a large cooky sheet or jelly roll pan with butter flavored cooking spray. Evenly divide cherry filling and placed in center of each tortilla. Fold one edge over filling; roll tightly to opposite side. Place seam side down on cooky sheet. Spray top of each with the butter spray. Sprinkle with cinnamon. Bake 10-12 mins. Quickly respray with butter spray after baking 5 mins. Remove from oven and dust with confectioners powdered sugar. Good served hot or cold. Each serving equals: 126 calories, 2 gm. fat, 3 gm. protein, 25 gm. carbo, 224 mg. sodium Diabetic: 1 starch, 1/2 fruit >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Kolaches Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 frozen yeast dinner rolls -- (80 calories per roll or less) -- (I use Pillsbury) 1 pkg. sugar free vanilla cook and serve pudding -- (4-serving) mix 3/4 cup water 2 drops red food coloring -- (2 to 3) 1 1/2 cups cherries -- no sugar added -- (frozen, fresh or canned) 1/4 teaspoon. almond extract Spray a large cookie sheet with butter flavored cooking spray. Evenly space frozen rolls on sheet. cover with cloth and let thaw and rise. Make an indentation in center of each roll. In medium pan combine pudding mix, water, food coloring and cherries. cook over medium heat until thick and sauce comes to a boil. Remove from heat . Stir in Almond extract. Place 1 large Tb. of sauce in center of each roll. Cover again and let rolls rest for 10-15 mins. Quickly spray top of each roll with butter flavored spray. Bake 10-15 mins. at 400 F. or until golden brown. Remove form oven and quickly spray again with butter-flavored spray. Place sheet on top of wire rack and let cool. Each serving equals: 96 calories, 1 gm fat, 3 gm. protein, 18 gm Carbo, 149 mg. sodium Diabetic: 1 starch >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Yogurt Cups Recipe By :Sugar-free Jello Cookbook Serving Size : 5 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg. sugar-free jello -- any flavor -- 4-serving size 3/4 cup boiling water 1/2 cup cold water Ice cubes 8 ounces lowfat vanilla yogurt 1/2 teaspoon. vanilla Completely dissolve jello in hot water. Combine cold water and enough ice to make 1 cup. Add to jello; stir til slightly thickened. Remove any unmelted ice. Stir in yogurt and vanilla. Pour into 5 individual dishes. Chill til set., about 30 mins. Garnish if desired with fresh fruit, etc. Makes 2 1/2 cups or 5 servings Calories 50 Fat 1 gm Cholesterol 5 mg. Carbo. 7 gm Sodium 85 mg. Protein 4 gm. Diabetic exchange per serving: 1/2 nonfat milk >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : For extra flavor, sub 1/2 cup fruit juice for the cold water. (this will slightly increase the calorie count) * Exported from MasterCook * Chicken And Fresh Grapefruit Stir Fry Recipe By :AICR Good Food/Good Health, FABULOUS FRUIT Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 grapefruit -- peeled 8 ounces pineapple chunks 1 tablespoon cornstarch 1 teaspoon soy sauce, low sodium 2 skinless boneless chicken breasts 1 medium clove garlic -- minced 1/2 teaspoon vegetable oil 1/4 pound snow peas -- trimmed 2 green onions -- sliced diagonally Peel and section grapefruit over bowl; reserve juice. Drain pineapple well, reserving juice. Combine juices and add enough water to equal 1 cup liquid. Combine with cornstarch and soy sauce. Rinse chicken breasts and pat dry; remove any excess fat. Cut into thin strips. In large non-stick skillet, sprayed with non-stick cooking spray, stir-fry chicken with garlic in oil over medium-high heat for 5 minutes, or until lightly brown. Add the snow peas and cornstarch mixture and cook, stirring until thickened. Add grapefruit, pineapple and green onions and cook until evenly heated. Each of the four one cup servings contains 146 calories and 2 grams of fat. [aicr est] Filename /mcfiles/aicr0797.txt available at http://wizard.ucr.edu/~phannema | Good Food is a public service of the American Institute for Cancer Research. Please mention their name when you share a recipe. Visit Aicr at http://www.aicr.org >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Grapefruit instead of oranges and good! * Exported from MasterCook * Chicken And Vegetable Bake Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chicken broth 1 cup carrots -- thinly sliced 2 cups cut green beans -- fresh or frozen 1 cup celery -- thinly sliced 1/4 teaspoon poultry seasoning 1/4 teaspoon salt 1/8 teaspoon pepper 2 tablespoons cornstarch 1/2 cup skim milk 2 cups cooked chicken -- cubed, or turkey 2 tablespoons dry white wine 1/2 cup fine dry breadcrumbs 1 tablespoon margarine -- melted In a medium bring chicken broth to boiling. Add beans, carrots, celery, poultry seasoning, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes or till vegetables are crisp-tender. Do not drain. In a small mixing bowl stir together cornstarch and milk till smooth. Stir into vegetable mixture. Cook and stir till thickened and bubbly. Remove from heat. Stir in chicken or turkey and wine. Pour into a 1-1/2 quart casserole dish. Combine bread crumbs and margarine. Sprinkle over chicken mixture. Bake uncovered in a 375 degree oven for 15 to 20 minutes or till heated through. Calories-265, Protein-25g, Carbohydrate-20g, Fat-9g, Cholesterol-63mg, Sodium-487mg, Potassium-580mg >From: Lynn Rausch - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Cordon Bleu #2 Recipe By :Prevention Magazine Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Ounces lowfat Swiss cheese -- sliced 4 Ozs lean ham slices 4 boned and skinned chicken breast halves pounded thin 3 Tablespoons unbleached flour 1 Teaspoon paprika 1 Tablespoon reduced-calorie margarine 1/2 Cup white wine -- non-alcoholic 1 Pkt chicken broth, packet 1 Tablespoon cornstarch 1 Cup evaporated skim milk TO COOK CHICKEN: Place one-fourth of the cheese and ham on top of each chicken breast. Roll up breasts to enclose filling; secure with toothpicks. Combine flour and paprika. Coat chicken with flour mixture. Coat a nonstick skillet with nonstick spray. Add margarine and heat until melted. Add chicken and cook until browned on all sides, about 4 minutes. Stir in wine and broth mix. Reduce heat to low. Cover and cook until chicken is cooked through, about 10 minutes. Remove chicken from pan. Keep it warm. TO MAKE SAUCE: Stir cornstarch into milk. Gradually stir milk mixture into pan. Cook, stirring constantly, until sauce thickens slightly, about 2 minutes. Spoon sauce over chicken. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Each satisfying serving of the new and improved version featured here has under 8 grams of fat and almost half the sodium of the original, with all the sophisticated flavors you've come to love. And as a bonus, our recipe is so easy to prepare that there's no reason you can't enjoy this updated French classic any day of the week. * Exported from MasterCook * Chicken Enchiladas #6, Creamy Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb boned and skinned chicken breast halves 10 Oz frozen spinach -- thaw & drain well drained 1/4 Cup green onions -- thinly sliced 8 Ozs nonfat sour cream 1/4 Cup nonfat plain yogurt 2 Tbs flour 1/4 Teaspoon cumin 1/4 Teaspoon salt 1/2 Cup skim milk 4 Ounces green chili peppers -- drained and diced 6 tortillas -- 7 inch 1/3 Cup Monterey Jack cheese In a large saucepan place chicken in enough water to cover. Bring to boil and reduce heat. Cover; simmer about 15 minutes or until chicken is no longer pink. Remove chicken from pan. When cool enough to handle, use a fork to shred chicken into bite-size pieces. (You should have about 1 1/2 c chicken.) Set aside. If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered for 3 to 5 minutes or until tender. Drain well. In a large bowl combine chicken, spinach, and green onion; set aside. In a bowl combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chili peppers. Divide sauce in half and set one half aside. For filling, combine one portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas and roll up each tortilla. Place, seam side down, in an ungreased 2 qt rectangular baking dish. (You can cover dish and chill for up to 24 hours. Chill the reserved sauce separately in a covered container.) When ready to bake, preheat oven to 350F. Spoon reserved sauce over tortillas. Bake, uncovered, about 25 minutes or until heated through (add 10 to 15 minutes if dish was chilled). Sprinkle with cheese; let stand for 5 minutes. If desired, garnish with chopped tomato or salsa and additional sliced green onion. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Marinated In Sweet Curry Paste Recipe By :Cooking Light (July 1997) (modified) Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chutney -- mango 1/4 cup orange marmalade 1 teaspoon sesame oil 1/2 teaspoon ground red pepper 1/2 teaspoon curry powder 4 boned and skinned chicken breast halves Combine the first 5 ingredients in a small bowl, and stir well. Pour over chicken. Marinate chicken in refrigerator for 2-10 hours. Broil for 10-15 minutes. >From: Joanne McAndrews Eisenman Per serving: 221 Calories; 3g Fat (11% calories from fat); 21g Protein; 29g Carbohydrate; 51mg Cholesterol; 160mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : This was really good. The original recipe called for 1 tablespoon of sesame oil, but I reduced it to 1 teaspoon. My husband thought that the marinade by itself would make a great dipping sauce- maybe next time I will make a double batch and reserve some. We used the small amount of mango chutney remaining in the bottle as a dipping sauce this time around. * Exported from MasterCook * Chicken Timbales With Mushroom Sauce Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine 1/2 cup chopped onion 10 oz. skinned and boned chicken breasts -- cut into pieces 1 cup skim milk 1 tablespoon chopped fresh parsley -- divided 1/4 teaspoon salt and pepper -- divided 1/8 teaspoon ground nutmeg 1/2 cup sliced mushrooms 2 tablespoons water 1/2 teaspoon arrowroot In a small skillet heat margarine until hot; add onion and saute over low heat until soft, about 5 mins. Preheat oven to 350 degrees. Transfer sauteed onion to work bowl of food processor; add chicken and milk and process until smooth. Add 2 teaspoons parsley, s&p, and the nutmeg and process to blend; divide mixture into two 10-oz. custard cups and, using back of spoon, smooth. Cover each cup with foil and bake until a knife, inserted in center, comes out clean, 40-45 mins. Into a small skillet, drain accumulated liquid from the timbales; set timbales aside and keep warm. Add mushrooms and remaining s&p to skillet and cook, stirring occasionally, until mushrooms are tender, about 5 mins. In a small cup combine water and arrowroot, stirring to dissolve arrowroot; add to mushroom mixture and cook, stirring constantly, until thickened. Stir in remaining parsley. Unmold each timbale onto a plate a top each with half of the sauce. Makes 2 servings: each provides cal 264, fat 7 grams >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Venetian Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Skinless Boneless Chicken Breast Halves -- Or Thighs 1/4 Cup Soy Sauce, Low Sodium 2 Tbsp red wine vinegar 1/4 Tsp vegetable oil 1 Lg Clove Garlic 1/4 Tsp. oregano Mix soy sauce, vinegar, oil, crushed garlic, and oregano. Pour mixture over chicken arranged in shallow baking dish and cover. Bake for 375F for 45 minutes, then turn chicken and bake an additional 15 minutes. This comes out extremely tender and has a wonderful flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 117.8 Fat 1.9g Carb 2.8g Fib 0.2g Pro 21.5g Sod 705mg CFF 14.9% * Exported from MasterCook * Chickpea Soup, Fabulous Recipe By :Fear of Frying 1996 Serving Size : 6 Preparation Time :0:40 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons olive oil vegetable cooking spray 1 medium onion -- chopped 2 garlic cloves -- minced 3 large carrots -- scrubbed and sliced 1 small sweet potato -- sliced 16 ounces cooked chickpeas -- rinsed and drained -- (1-3/4 cups) 4 cups lowfat chicken broth 2 tablespoons lemon juice -- or less to taste salt and pepper Heat the olive oil and a generous spray of the cooking spray in a large pot for 4 5 seconds. Stir in the onions and garlic, and saute for 3 minutes over medium-low heat, stirring frequently. (You may have to add 1 to 2 teaspoons of water to prevent the onions from burning.) Stir in the carrots, sweet potato, chick-peas, and chicken broth. Cover and simmer for 30 to 35 minutes, or until the carrots are tender. Remove from heat and puree. Return to the pot, then stir in the lemon juice, and salt and pepper to taste. Reheat just to the boiling point, and serve immediately. Serve with a green salad and some crusty breads. Freezes well. * Prep time: 10 mins. Cook time: 40 minutes (mostly unattended). Yield: 6 cups. *Per cup: 148 cals; 3.5 g fat (2.2%). Exchange values: 1 vegetable; 1-1/2 bread; 1/2 fat. *Fear of Frying: A Sensible Approach to Quick & Easy, Healthy, Low-Fat Eating for the Busy Family. (1996) by Virginia N. White (Chronimed Publishing). >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chiles Relleno Casserole #2 Recipe By :Cooking Light, Jan/Feb 1995, page 61 Serving Size : 6 Preparation Time :0:05 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground chicken 1 cup chopped onion 1 3/4 teaspoons ground cumin 1 1/2 teaspoons dried oregano 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 16 ounces fat-free refried beans -- (1 can) 8 ozs green chiles -- 2 cans, drained cut lengthwise into quarters 4 ounces lowfat Monterey jack cheese -- shredded 1 cup frozen whole kernel corn -- thawed and drained 1/3 cup all-purpose flour 1/4 teaspoon salt 1 1/3 cups 1% low-fat milk 1/8 teaspoon hot sauce 1/2 cup Egg Beaters(r) 99% egg substitute 2 egg whites Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350 degrees for 1 hour and 5 minutes or until set; let stand 5 minutes. Yield: 6 servings (serving size: 1 [3-1/2-inch] square). >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This was listed as one of the 10 best recipes in the 10th Anniversary issue of Cooking Light. Cooking Light YEAR: 1997:Apr PAGE 116. * Exported from MasterCook * Chili #4, Healthy Recipe By :Simply Soy Quarterly Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Rice Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups firm tofu -- crumbled 1 Clove garlic -- minced 1 Tablespoon chili powder 2 Tablespoons Worcestershire sauce 1 Cup onion -- chopped 1 Large green pepper -- chopped 1 carrot -- thinly sliced 2 Tablespoons vegetable oil -- soy 1 Cup tomatoes -- chopped 16 Ounces tomato sauce -- canned 15 Ounces canned kidney beans -- dark red 1/2 Teaspoon dried basil -- crushed 1 Teaspoon cumin 1 Teaspoon cayenne pepper 6 Ounces tomato paste -- canned (optl) Salt -- to taste 4 Cups cooked brown rice **Optional Garnishes: minced onion cheddar cheese -- grated avocado In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside. In a large skillet, saute onion, green pepper and carrot in soyoil until onion becomes transparent. Add tofu mixture; cook and stir 3 minutes over medium heat. Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste. Cover and simmer for 30 minutes. Salt to taste. Serve on brown rice. Garnish with minced raw onion, grated cheddar cheese and avocado, as desired. Nutritional information per 1-cup serving: 320 calories, 0 cholesterol, 10.5 grams fat, 17 grams protein, 597 milligrams sodium, 43.8 grams carbohydrate Sources: http://soyfoods.com/SimplySoy/index.html and the U.S. Soyfoods Directory Web site http://soyfoods.com/recipes/ >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Mac, Easy Recipe By :Down Home Cookin' Without The Down Home Fat Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Chicken Chilis Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb elbow macaroni 1 pound ground chicken breast, skinless 1/2 c onions -- chopped 1/2 c bell peppers -- chopped 30 ounces chili with beans Cook macaroni according to package directions. In a skillet, cook chicken, onions, and bell peppers until chicken is no longer pink. Stir in chili with beans and macaroni. Cook until heated through. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Pasta Salad Recipe By :Low Fat No Fat Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Pizzas & Calzones Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 oz uncooked medium dried pasta shells -- (1/2 cup) 1 can vegetarian chili -- (15 oz) -- or turkey chili with beans 1 can whole kernel corn w/ red and green peppers -- (11 oz) drained 4 cups romaine lettuce -- shredded 1/4 cup cheddar cheese -- shredded 1/4 cup sliced green onions light sour cream corn chips -- optional Cook pasta according to package directions; drain. In same pan, combine pasta, chili and corn. Cook over medium heat until heated through (2-3 minutes). For each salad, place 1 cup lettuce on salad plate. Top with 1 cup chili mixture, 1 tablespoon cheese and 1 tablespoon green onion. Serve with sour cream and chips. Per Serving: 230 calories, 11 g protein, 38 g carb, 4 g fat, 16% CFF, 5 mg chol, 610 mg sodium (these are from the recipe, not with my substitution of FF cheese). >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : When I made it, I used the already-shredded ff cheese and a bag of the Italian salad mix which made it even easier (but I did have to tear the lettuce into smaller pieces). It would be simple to double or triple the batch. * Exported from MasterCook * Chocolate Cheesecake #3, Totally Decadent Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Diabetic Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chocolate crumb pie crust -- 9 inch 2 pkgs. nonfat cream cheese -- (8-oz) 1/2 cup evaporated skim milk 3/4 cup nonfat plain yogurt 2 packages Diet chocolate flavored milk drink mix -- (Weight Watcher's or Alba) 1 pkg. sugar free instant chocolate pudding mix -- (4 serving) 1 oz. chopped almonds -- (1/4 cup) 1/2 cup reduced calories whipped topping 4 tsps. chocolate syrup In medium bowl whip cream cheese with electric mixer until fluffy. Add skim milk and yogurt, mixing well. Add dry chocolate mix and dry chocolate pudding mix. Continue beating with mixer until blended well. Pour into crumb crust. Sprinkle top with almonds. Chill at least 2 hrs. When serving, top each piece with 1 Tb. whipped topping and 1/2 tsp. chocolate syrup. Each serving equals: 266 calories 8 gm. fat, 14 gm. protein, 33 gm. carbo, 683 mg. sodium Diabetic: 1 meat, 2 starch, 1 fat >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Cucumber Dill Dressing Recipe By :Inland Empire Magazine August 1997: "Dress It Up" Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup plain nonfat yogurt -- or a container 3 tablespoons fresh dill -- chopped 2 teaspoons sugar 1/8 teaspoon salt 1/8 teaspoon. pepper 2 teaspoons lemon juice 1 cup cucumber -- pieces Peel 1 cucumber and chop into tiny chunks. In a blender or food processor, blend half of the cucumber with all other ingredients. Stir in remaining half cup of cucumber. Chill or serve over green salad or chicken salad. Makes 6 servings, 2 tablespoons each. Per serving 31 calories, 2 g protein, 0.1 g fat, 6 g carb; 71 mg sodium, 0.6 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cilantro Cream Recipe By :The Stanford University Healthy Heart Cookbook & Life Plan Serving Size : 20 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cilantro -- to 1 1/2 cups 3 fresh basil leaves 1/2 teaspoon ground cumin 2 cloves garlic -- large 1/2 cup canola oil -- ** 1 cup nonfat plain yogurt -- ** salt and freshly ground pepper grated lime zest -- optional 1. Place the cilantro leaves, basil leaves and cumin in a blender or food processor. With the machine running add the garlic and then dribble in the oil until you have a smooth puree. 2. Fold in the yogurt and season to your taste with salt and pepper. Grate a few shreds of lime zest into the cream if desired, taste and chill thoroughly before serving. **FAT TRACKING Tip: Reduce the oil to 1/4 cup and add 1/4 cup nonfat sour cream. MAKES APPROXIMATELY 1 1/2 CUPS, SERVING SIZE 1 TABLESPOON One tablespoon serving: Calories: 47, Cholesterol (mg): Trace, Saturated fat (g): Trace, Total fat (g): 5, Sodium (mg): 8, Total fiber (g): 0 The Stanford University Healthy Heart Cookbook & Life Plan by Helen Cassidy Page, John Schroeder, M.D., and Tara Dickson, M.S., R.D. >From: Brenda Adams - - - - - - - - - - - - - - - - - - - NOTES : The authors say that this is the most popular of all their sauces. Use as a dip, spread on chili, scallops, salmon, fillet of sole. Can make smaller or larger quantities. Store covered in refrigerator up to whatever the expiration date is on the yogurt. This sauce is also served with an oven-baked hashbrown dish. * Exported from MasterCook * Citrus Ginger Marinade Recipe By :Fast and Healthy Magazine, July/Aug '97, p. 71 Serving Size : 4 Preparation Time :0:05 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup frozen pineapple-orange juice concentrate. -- thawed 2 tablespoons hoisin sauce 1 tablespoon dark brown sugar 1 tablespoon grated gingerroot 1/4 teaspoon red pepper flakes In a small bowl, combine all ingredients; mix well. Pour mixture over pork cutlets, pork tenderloin, boneless skinless chicken breast halves, shelled deveined shrimp or chicken or pork cubes for kebobs. Let stand at room temperature for 15 minutes to marinate. Makes 2 cup (enough for 4 servings of meat.) Per serving: 120 calories, 0 g. fat, 160 mg. sodium. Tip: for better flavor and quicker cooking, butterfly thicker cuts of pork or chicken before marinating. Bobbie's Notes: This was delicious with boneless, skinless chicken breasts. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : I read, recently, that the safest way to cook chicken, was to marinate it first. I hunted for a marinade recipe that I thought would be good and a little different. This was what I tried. It was delicious. We grilled the chicken breasts for about 6 minutes per side,over Medium Heat on our Gas grill. * Exported from MasterCook * Citrus Granita Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup water 1/3 cup sugar 1/4 cup fresh lemon juice 1 cup fresh orange juice Pirouette cookies -- optional mint sprigs -- optional Combine first 4 ingredients in a saucepan. Bring to a boil, and cook over medium-high heat 1 minutes or until sugar dissolves, stirring constantly. Remove from heat; cool. Pour mixture into a 13x9-inch baking dish; cover and freeze at least 8 hours or until firm. Remove mixture from freezer; scrape entire mixture with tines of fork until fluffy. Store remaining granita in a container; cover and freeze up to one month. Garnish with a pirouette cookie and mint sprig, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 76 - 0%ff fat - .2g * Exported from MasterCook * Citrus, Jicama And Watercress Salad Recipe By :TOO HOT TAMALES, SHOW #TH6309 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch watercress -- stems removed 1 head Boston lettuce 2 pink grapefruit 2 oranges 1/4 cup red onion -- finely diced 2 pickled chipotle chiles -- chopped 1 tablespoon red wine vinegar 2 teaspoons olive oil 1/2 teaspoon coarse salt 1/4 teaspoon cracked black pepper 1 medium Jicama -- 1/4 inch dice -- (peeled) Wash the greens well and discard any tough stems. Tear into bite size pieces. Working over a bowl to catch the juices, peel the grapefruits and oranges and cut between the membranes to remove the sections. Remove the seeds. Place the grapefruit and orange supremes in another bowl, reserving the juice. Add onion to bowl with supremes and mix. In a small bowl, whisk together the chipotle chiles, vinegar, olive oil, salt, pepper and 2 tablespoons of reserved grapefruit/orange juice. To serve, pour dressing over fruit, add greens and toss lightly. Arrange on a platter or among 4 salad plates and garnish with avocado slices. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Clairmont Casserole, Aunt Margie's Recipe By :Prevention Magazine Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups elbow macaroni 2 teaspoons olive oil 1 clove garlic -- sliced 1 large onion -- chopped 1 large green bell pepper -- chopped 1 cup sliced mushrooms 8 ounces ground turkey 1/2 cup skim milk 10 1/2 ounces reduced fat cream of mushroom soup 1/8 teaspoon ground black pepper 1 tablespoon chopped fresh parsley 1 ounce lowfat cheddar cheese -- shredded Cook the macaroni for 12 minutes drain and set aside. Heat the oil in a nonstick pan and peppers and mushrooms until softened. Add the ground turkey and stir occasionally until the meat changes color. Combine the macaroni, turkey mixture, milk, soup,saute the garlic, onions, green or red pepper and parsley in a 2-quart casserole coated with nonstick cooking spray. Top with the cheddar and bake, uncovered, at 375 degrees for 20 minutes. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cock A Noodle Casserole Recipe By :Better Homes & Gardens, One Dish Microwave Meals Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup No Yolks(r) egg noodle substitute 1 cup frozen mixed vegetables -- thawed 10 3/4 ozs low-fat cream of mushroom soup 1 cup fat-free cheddar cheese -- shredded 1/2 cup skim milk 1/2 cup fat-free sour cream 6 ounces canned chicken in water -- drained and flaked Cook egg noodle substitute according to package directions. In a 2-quart casserole dish, combine soup, 1/2 cup cheese, milk, and sour cream. Mix well. Stir in noodles, vegetables, and chicken. Mix well. Microwave, covered, on high for 10 minutes, or until heated through, stirring once. Sprinkle remaining cheese on top. Microwave, on high, for 2 minutes, or until cheese has melted. >From: Anita Matejka - - - - - - - - - - - - - - - - - - - NOTES : I used 2 cups leftover turkey white meat instead of the chicken. I have always used one for the other with good results.