* Exported from MasterCook * Neighbor Nectar Smoothie Recipe By :Great American Shakes, Gabriel Constans Serving Size : 3 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons nonfat plain yogurt 6 whole nectarines -- peeled and sliced 1 1/2 tablespoons honey -- or to taste 1/3 cup wheat germ 1 cup seedless grapes Place all ingredients into a blender and blend on medium for 45 seconds. Pour into tall glasses and serve. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This smoothie tastes great and is rich in potassium and calcium. >From: Ellen C. Rakes * Exported from MasterCook * New England Boiled Dinner With Horseradish Sauce Recipe By :Cooking Light Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds corned beef brisket -- cured 4 quarts water 1 teaspoon pickling spice 1 garlic clove -- halved 2 cups brussel sprouts -- trimmed -- (about 12 ounces) 12 small boiling onions 6 medium carrots -- quartered 6 medium parsnips -- quartered 1 large rutabaga -- peeled and cut -- into 12 pieces -- (about 2-3/4 -- pounds) 1 tablespoon all-purpose flour 1 tablespoon sugar 1 tablespoon dry mustard 1 tablespoon cider vinegar 1 tablespoon prepared horseradish 2 teaspoons margarine 1. Trim fat from brisket. Place brisket in a large stockpot, and add water, pickling spice, and garlic. Bring to a boil; cover, reduce heat, and simmer 1 hour. Add Brussels sprouts and next 4 ingredients (Brussels sprouts through rutabaga) to pot, and bring to a boil. Cover and simmer 1 hour or until brisket is tender. Remove brisket and vegetables from pot; reserve 1 cup cooking liquid. Let brisket stand 5 minutes, and cut into thin slices. Set vegetables aside, and keep warm. 2. Combine flour, sugar, and mustard in a small saucepan; stir in vinegar until smooth. Gradually add 1 cup reserved cooking liquid, stirring with a whisk until blended. Bring to a boil over medium-high heat. Reduce heat; simmer, uncovered, 10 minutes. Remove from heat; add horseradish and margarine, and stir until blended. Serve horseradish sauce with brisket and vegetables. Note: Even though this recipe has 40% calories from fat, a single serving has only 18.5 grams of fat. Add some New England brown bread and the calories from fat should amount to less than 30%. This updated boiled dinner becomes a complete meal with a molded cranberry-orange salad, brown bread, and apple juice. Yield: 6 servings (SERVING SIZE: 3 ounces brisket, 2 onions, 1 carrot, 2 parsnip pieces, 2 rutabaga pieces, 1/3 cup Brussels sprouts, and 2 tablespoons horseradish sauce). New England Boiled Dinner With Horseradish Sauce, page 94, 2 vegetable, 2 starch, 3 lean meat, 1 fat CALORIES 423 (40% from fat); FAT 18.5g (sat 5.8g, mono 8.6g, poly 1.3g); PROTEIN 21.2g; CARB 45.9g; FIBER 7.3g; CHOL 83mg; IRON 4.1mg; SODIUM 1162mg; CALC 177mg >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 * New Potato Salad With Tahini Tarragon Dressing Recipe By :The Natural Health Cookbook, Dana Jacobi (1995) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds new potatoes -- or less 1 cup fresh peas -- blanched and rinsed in cold water 1/2 cup red onion -- minced 1 tablespoon fresh parsley -- minced 1 tablespoon fresh tarragon -- minced 1 1/2 teaspoons fresh savory -- minced 1 1/2 teaspoons fresh oregano -- minced -- Tahini Tarragon Dressing -- * 1 1/2 teaspoons minced garlic 1/4 cup fresh lemon juice 2 tablespoons extra virgin olive oil -- may be doubled 1/4 teaspoon sea salt 1/2 dash white pepper -- freshly ground 1/2 teaspoon hot sauce -- bottled 1 tablespoon Tahini -- or more to taste 1 teaspoon dijon mustard 2 tablespoons water -- as needed -- To Serve: lettuce leaves -- or radicchio -- for garnish 1/2 dash white pepper -- freshly ground In a large pot, place the potatoes and cover with lightly salted water. Place over medium-high heat and boil until tender but firm, 15-20 minutes. Don't overcook the potatoes or they will fall apart. Pour the potatoes into a colander and rinse until cool. Drain, place the potatoes in a bowl, and refrigerate until cold. Cut potatoes into thirds or any size you prefer, and place in a large bowl. Add the peas, onion, parsley, tarragon, savory, and oregano. Mix lightly to blend. Pour the dressing over the potatoes and herbs and toss gently. Serve on lettuce leaves or radicchio with a crowning dash of fresh pepper. * Dressing: In a small bowl, whisk together the Tahini Tarragon Dressing ingredients, adding water as needed. Makes about 2/3 cup. Pantry Note: Substitute a commercial lo/no fat Lemon Tarragon Dressing (such as Briannas). Add fresh herbs to taste. Did you know: Potatoes are usually considered a carbohydrate, but they are also a moderate source of protein. This recipe: A blend of fresh herbs and red onion gives bright flavors to this salad. Tahini adds calcium to the creamy, dairy-free dressing. CALS 264 with 30.6% CFF (9.3g). Source: The Natural Health Cookbook by Dana Jacobi and the Editors of Natural Healthy Magazine (1995) Simon and Schuster. A Summer Dinner, Naturally at the kitPATh (1997.07.20). Reduced fat version. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oat Flour Coating Recipe By :>From: Lord-J From: Rainbow225@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Hello everyone. I found this recipe a few days ago in a newsgroup. I made them tonight and they are great. It was my first try at baking using a fruit substitute for shortening......and it worked! :) * Exported from MasterCook * Orange Muffins Recipe By :Fear of Frying 1996 Serving Size : 12 Preparation Time :0:40 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 2 cups unbleached flour 1 tablespoon baking powder 1/4 cup sugar 6 ounces orange juice, frozen concentrate -- thawed 2 tablespoons canola oil 1 tablespoon nonfat plain yogurt 1/2 cup apricot preserves -- low sugar 2 tablespoons dried apples -- chopped **Topping: 1 tablespoon sugar 1/4 teaspoon cinnamon 1/4 teaspoon ground nutmeg Note that there are no are no eggs in this recipe, so these may be enjoyed by those who can't eat eggs. Preheat oven to 375F. Spray 12 muffin tins with cooking spray. Mix the flour, baking powder, and 1/4 cup sugar together. Set aside. In a large bowl, beat the thoroughly thawed orange juice concentrate, oil, yogurt, and apricot preserves together. Stir in the apricots. Slowly stir the flour mixture into the liquid ingredients just until everything is moistened. Do not overmix. Spoon the batter into the muffin tins. Mix the sugar, cinnamon, and nutmeg together, and sprinkle over the muffins. Bake for 20 to 25 minutes or until a cake tester comes out clean. *Preparation time: 10 mins. Cooking Time: 20 to 25 mins Yield: 12 *Per muffin: 157 calories 2.5 g fat (14%). Exchange values: 1/2 fruit, 1-1/2 bread; 1/2 fat. *Breakfast or Lunch *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 * Oriental Beef Salad Recipe By :Simply Light Cooking, Weight Watchers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon low-sodium soy sauce 1 teaspoon rice vinegar 1/2 teaspoon Chinese sesame oil 1/2 teaspoon peanut oil 1 ounce cooked roast beef -- cut into strips 1/2 cup long-grain rice -- cooked and chilled 1/4 cup canned mandarin orange segments -- with 1 tablespoon mandarin orange juice 2 tbs red or yellow bell pepper -- finely diced 1 tablespoon scallion -- sliced (green onion) 1 teaspoon sesame seeds -- toasted 1. In medium mixing bowl, combine soy sauce, vinegar and oils; add beef and turn to coat. Cover and refrigerate 30 minutes. 2. Add remaining ingredients to beef mixture and toss to combine. Nutritional Information (from recipe): 273 calories, 12 g protein, 8 g fat, 37 g carbohydrates, 54 mg calcium, 226 mg sodium, 23 mg cholesterol, 1 g dietary fiber (fiber figure does not include sesame seeds). >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : We just had this for lunch and it was perfect for a humid 90-degree day. I doubled the main ingredients (beef, rice and vegetables). I doubled the amounts of soy sauce and vinegar (I didn't have rice vinegar, so used white wine vinegar) and added sesame oil to (my) taste - probably a dash more than 1/2 tsp. Completely forgot the peanut oil and it didn't seem to make any difference. I didn't have mandarin oranges, but had some canned Clementines (more tart than mandarins) and used them. * Exported from MasterCook * Oriental Celery And Mushrooms Recipe By :Weight Watchers, Simply Light Cooking Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup celery -- diagonally sliced 1 cup mushrooms -- sliced shiitake -- OR white mushrooms 1/2 cup onions -- thinly sliced 1 tablespoon low-sodium soy sauce 1/2 teaspoon cornstarch 1. Spray 1-quart microwavable casserole with nonstick cooking spray; add celery, mushrooms, onion, and 1 tablespoon water. Cover and microwave on High (100%) for 4 minutes, stirring once halfway through cooking, until celery is tender. 2. Using a wire whisk, in small mixing bowl beat together 3 tablespoons water, the soy sauce, and cornstarch, stirring to dissolve cornstarch. Add to vegetable mixture and stir to combine; cover and microwave on High for 1 1/2 minutes, until mixture thickens. PER SERVING: Calories 39;Protein 2 Grams; Fat 0.3 Grams; Carbohydrate 8 Grams; Calcium 35 MG; Sodium 355 MG; 0 Carbohydrates; Dietary Fiber 2 Grams Note: Add cooked shrimp, chicken, or turkey to this side dish and it becomes an entree. (Personally, I'd like a little jalapeno or some diced red pepper flakes included to add some jest w/o adding fat or calories. Some waterchestnuts would be nice too.) >From: Brenda Adams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Ginger Dressing Recipe By :Inland Empire Magazine August 1997: "Dress It Up" Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cider vinegar 1/2 teaspoon sesame oil 1 tablespoon sugar 1 teaspoon fresh ginger root -- grated 1 tablespoon soy sauce 1/2 cup pineapple juice Combine in a jar and shake vigorously. Serve on green salad, chicken salad, pasta salad. Makes 4, 2 tablespoon each. 38 cals, 0.33 g protein, 0.6 g fat, 8 g carb, 258 mg sodium, 0 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Fish #2 Recipe By :Funcraft search Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. flounder fillets 2 Tbsp. lowfat mayonnaise 5 Tbsp. fine dry breadcrumbs 1 teaspoon dried parsley 1/2 teaspoon. paprika Cut fillets into serving sized pieces and coat both sides with mayonnaise. Combine bread crumbs, parsley and paprika in a shallow dish. Press fish into crumb mixture to coat both sides. Place on baking sheet and bake at 450 degrees for 12 minutes or until fish flakes easily. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan Curry 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 -------- ------------ -------------------------------- 1 1/2 cups nonfat plain yogurt 1/2 cup buttermilk 1 1/2 teaspoons sugar 1 tablespoon parmesan cheese 1/4 teaspoon pepper 1/8 teaspoon onion powder 1 teaspoon capers 1/8 teaspoon curry powder In a blender or food processor, combine all ingredients. Serve over green salad. Makes 6 servings, 2 tablespoons. 27 cal, 2 g protein, 0.5 g fat, 4 g carb, 52 mg sodium, 2 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Party Potatoes Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 ounces frozen shredded potatoes -- thawed (8 cups) 1 cup canned mushrooms -- drained 3 Tbs. dried onions 1 1/2 cups evaporated skim milk 6 ounces shredded low fat cheddar cheese -- (1 1/2 cups) 1/2 teaspoon. salt 1/8 teaspoon. pepper Spray a 8x12 inch baking dish with cooking spray. In a large bowl, mix the potatoes, mushrooms, onion flakes, milk, salt, pepper. Pour into baking dish. Top with cheese. Let set in frig. for at least one hour. bake 30 mins. in 350 F. oven. Each serving equals: 3/4 bread, 1 protein, 1/3 milk, 1/4 vegetable >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Puttanesca Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp extra virgin olive oil 3 cloves garlic -- minced 3 1/2 cups plum tomatoes -- diced 1/4 cup fresh flat-leaf parsley -- minced 3 tbsp Spanish olive -- halved 2 tbsp minced fresh oregano -- or 2 tsp dried 1 1/2 tbsp capers 2 teaspoon anchovy paste 1/4 teaspoon crushed red pepper 4 cup hot cooked vermicelli oregano sprigs Heat oil in a nonstick skillet over low heat. Add garlic; saute 5 minutes. Add tomato and next 6 ingredients (tomato through crushed red pepper). Bring to a boil. Reduce heat to medium; cook 10 minutes or until thick. Combine tomato mixture and pasta, and toss well. Garnish with oregano sprigs, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 283 - 19%ff fat - 6g * Exported from MasterCook * Pasta Salad Dressing Recipe By :Pizza Delight chains Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat Italian salad dressing 1 cup nonfat French salad dressing -- (note I prefer the light or calorie-wise) 1/2 cup nonfat mayonnaise 1/4 cup sugar -- (1/4 to 1/2) -- (depending on your taste) 1 tablespoon dried parsley Whip all together until creamy and serve over tri-color fusilli with shredded carrot, tomato, onion, green pepper and celery. YUM! >From: "Taylor, Tamara (DSS)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad Ideas Recipe By :"Rund, Sharen" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chopped onions sliced carrots sliced celery chopped green peppers chopped red peppers chopped yellow peppers canned garbanzo beans -- drained canned Kidney beans -- drained canned corn -- drained sliced ripe olives sliced green olives minced garlic cherry tomatoes -- halved artichoke hearts -- quartered -- Dressings (all lo-fat of course): Italian -- (zesty/ parmesan style/ caesar style/ honey dijon/ etc) garlic & herbs Since you probably want the flavor, textures & colors of the foods in the pasta to show, don't use any "creamy" type dressing - almost any 'clear' dressing will do the job - if you want, consider a simple vinaigrette dressing and add different seasonings adjusting as necessary - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pear And Pork Stir Fry Recipe By :Prevention Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 oz pork tenderloin -- trimmed of all visible fat 2 tbsp fat-free chicken broth 2 teaspoon low-sodium soy sauce 1 teaspoon vinegar 1 teaspoon cornstarch 1/8 teaspoon ground cinnamon 2 teaspoon canola oil 2 scallions -- shredded 2 tbsp minced ginger -- gingerroot 1 clove garlic -- minced 2 large pears -- sliced 1/4" thick 1 cup chopped spinach Freeze the pork until firm enough to slice easily, about 30 minutes. Slice across the grain into thick slices. Cut into 1-inch by 2-inch pieces. In a large bowl, combine the stock, soy sauce, vinegar, cornstarch and cinnamon. Add the pork and toss gently. Cover and let stand 20 minutes. In a large nonstick frying pan over medium-high heat, heat the oil for 2 minutes. Add the scallions, ginger and garlic. Stir-fry for 10 seconds, or until the scallions are translucent. Add the pork and marinade. Stir-fry until the pork begins to brown, 2 to 3 minutes. Add the pears and stir-fry 1 minute. Add the spinach. Cook until the spinach begins to wilt, about 1 minute. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pizza Dough #8, Quick And Easy Recipe By :Cooking Light - June 1997 Serving Size : 2 Preparation Time :0:00 Categories : Bread Machine Eat-Lf Mailing List Pies, Crusts & Pastry Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups bread flour 1/2 Teaspoon salt 1/2 Teaspoon sugar 1 Pkg quick rise yeast 3/4 Cup warm water -- (120-130F) 1 Tbsp olive oil Cooking spray 2 Tbsp cornmeal Follow manufacturer's instructions for placing all ingredients except cooking spray and cornmeal into bread pan. Select dough cycle; start bread machine. Remove dough from machine (do not bake). Proceed with: Divide dough into two portions, cover and let rest for 10 minutes. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 10-inch circle on a lightly floured surface. Place dough on two baking sheets, each sprinkled with 1 tbsp cornmeal. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Makes 2 10-inch crusts cals - 603 - 14%ff fat - 9.7g * Exported from MasterCook * Pizza Margherita Recipe By :Cooking Light - June 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoon olive oil 1/8 teaspoon salt 1/8 teaspoon pepper 1/4 cup thinly sliced fresh basil 2 tbsp chopped fresh oregano 2 10 inch Quick and Easy Pizza Crusts -- see recipe cooking spray 4 plum tomatoes -- thinly sliced 1 cup shredded part-skim mozzarella cheese Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella and herb mixture. Cook 4-5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 286 - 26%ff fat - 8.3g * Exported from MasterCook * Pork Chops With Mango Tequila Salsa Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Salsas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp tequila 2 tbsp jalapeno jelly -- melted 2 tbsp fresh lime juice 1/4 teaspoon salt 1/8 teaspoon pepper 4 4 oz lean boned center-cut loin pork chops cooking spray -- Mango-Tequila Salsa: 2 cup mango -- diced and peeled 2/3 cup red bell pepper -- finely chopped 3 tbsp tequila 2 tbsp orange juice 1 tbsp jalapeno pepper -- seeded and minced 2 teaspoons fresh mint -- chopped 1/4 teaspoon salt Combine first 6 ingredients in a large zip-top plastic bag. Seal bag; marinate in refrigerator 8 hours, turning bag occasionally. Remove pork >from bag, reserving marinade. Prepare grill or broiler. Place pork on grill rack or broiler pan coated with cooking spray; cook 7 minutes on each side or until pork is done, basting occasionally with reserved marinade. Mango-Tequila Salsa: Combine all salsa ingredients in a small bowl; stir well. Cover and chill. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 431 - 31%ff fat - 11.7g * Exported from MasterCook * Potato And Ham Bake, Creamy Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 oz. frozen shredded potatoes -- thawed (4 1/2 cups) 1 cup frozen peas 4 ounces ham slices -- chopped (very lean) 1 can reduced calorie cream of mushroom soup 1/4 teaspoon salt 1/8 teaspoon. pepper 1 tablespoon. flour 1/2 teaspoon. dried parsley Preheat oven to 350 F. In large bowl combine potatoes, peas, ham. In a small bowl mix flour, parsley, salt, pepper into soup. Pour over potato mixture and blend well. Pour into 8x8 inch baking dish sprayed with butter cooking spray. Bake 25-30 mins. Each serving equals: 1 bread, 2/3 protein, 20 optional calories >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Royale Recipe By :Funcraft search Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 baking potatoes 1/4 cup. chopped onion 1/4 cup green pepper -- chopped 1/4 cup celery -- minced 2 cloves garlic -- minced 3 Tbsp. butter 1 cup. canned shrimp -- drained 1/2 cup nonfat plain yogurt 1/2 teaspoon. lemon juice 1/2 teaspoon. steak sauce 1/2 cup nonfat mozzarella cheese -- shredded 1/2 cup nonfat Parmesan cheese Clean potatoes; prick. Put in microwave for 8 minutes, then move to 450 degrees oven for 20 minutes. Halve lengthwise. Scoop out insides, leaving a 1/4-inch shell. Mash pulp; place shells on baking sheet. Cook onion, pepper, celery and garlic in butter until tender. Add shrimp; cook 2 minutes. Remove from heat. Combine yogurt, juice, sauce and Mozzarella. Add all to potatoes. Combine and fill shells. Sprinkle with Parmesan. Bake at 350 degrees for 25 minutes. Approximately Per Serving - Cal: 441, Prot: 30.8 grams, Fiber: 3.09 grams, T Fat: 17.6 grams, Chl: 133 milli- grams, Car: 39.4 grams, Sod: 1793 milligrams, Vit C: 30.2 milligrams, Calcium: 483 milligrams. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad #12 Recipe By :Funcraft search Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 lb. new potatoes 2 hard-boiled eggs -- chopped 2 large dill pickles -- chopped 4 green onions -- thin sliced 1/2 cup. lowfat mayonnaise 1/2 cup. plain low-fat yogurt 1/4 cup. minced fresh parsley 2 Tbsp. prepared mustard 2 teaspoon. dill pickle liquid -- or vinegar 1/4 teaspoon. freshly ground pepper Cook potatoes in boiling water for about 30 minutes or until tender. Drain well and cool. Peel potatoes and cut into 1/2-inch cubes. Combine potatoes, eggs, pickles and onions in a large bowl; toss lightly. Combine mayonnaise, yogurt, parsley, mustard, vinegar and pepper, blending well. Stir into potato mixture. Sprinkle salad with paprika; cover and chill thoroughly. Yields 12 servings, 123 calories per 3/4 cup serving. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad #13, Caesar Recipe By :Cooking Light - June 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tbsp extra-virgin olive oil 2 garlic clove -- minced 2 Slices French Bread 1 1/2 Lb red potatoes -- small 3 Tbsp dry vermouth 2 Tbsp balsamic vinegar 1 Tbsp lemon juice 2 Teaspoons Dijon Mustard 2 Teaspoons anchovy paste 1/4 Teaspoon salt 1/8 Teaspoon pepper 1/4 Cup chopped green onions 3 Tbsp fresh flat-leaf parsley -- finely chopped romaine lettuce leaves -- optional 1/4 Cup grated fresh Parmesan cheese Combine oil and garlic; let stand 30 minutes. Preheat oven to 350F. Brush 1 1/2 tsp oil mixture over bread; cut into cubes. Place bread cubes in a single layer on a jelly roll pan. Bake at 350F for 9 minutes or until toasted. Steam potatoes, covered, 18 minutes or until tender. Let cool; cut into 1/4-inch thick slices. Combine potato slices and vermouth; toss gently to coat. Combine remaining oil mixture, vinegar and next 7 ingredients (vinegar through parsley) in a bowl. Pour dressing over potatoes; toss gently to coat. Cover and chill. Serve in a lettuce-lined bowl, if desired. Sprinkle with cheese and croutons. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 176 - 27%ff fat - 5.3g * Exported from MasterCook * Potato Salad #14, Classic Spam Recipe By :The Great Taste of Spam Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 med potatoes 12 ozs Spam Lite luncheon meat -- cubed 1/2 cup carrots -- cooked and diced 1/2 cup frozen green peas -- thawed 1/2 cup dill pickles -- chopped 1/2 cup onions -- chopped 3/4 cup fat-free mayonnaise 2 tbsps dill pickle liquid 1 teaspoon prepared mustard Cook unpeeled potatoes in boiling water until tender; drain. Cool slightly and peel. Cool to room temperature and cut into half inch cubes. In a mixing bowl, combine luncheon meat, potatoes, carrots, peas, pickles, and onions. Mix well. In a small bowl, combine mayonnaise, pickle liquid, and mustard. Gently fold into luncheon meat mixture. Cover and refrigerate several hours. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : I use the dill pickles, pickle juice, whole grain mustard (delicious) & add a pinch of horseradish & a little ff sour cream in place of some of the ff mayo (perhaps 2 mayo to 1 ffsc) . Makes it a little zestier. I also use chopped green beans or sometimes canned chopped beets instead of peas (which I don't care for). My mother used to use beets when I was a kid & I always wanted the "pink" salad.[cappieI@webtv.net] * Exported from MasterCook * Potato Vegetable Casserole Recipe By :Weight Watchers Fast and Fabulous Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces lowfat muenster cheese -- shredded 1 1/2 cups nonfat plain yogurt 2 teaspoon. Dijon mustard 1/8 teaspoon. black pepper 12 oz. potatoes -- peeled, boiled -- and thinly sliced 2 cups cauliflower -- cooked 2 cups carrots -- cooked -- and thinly sliced 1/2 cup. chopped scallions -- or green onion In small bowl combine first 4 ingredients. In shallow 4 quart flameproof casserole arrange potatoes, cauliflower and carrots; sprinkle with scallions and top with yogurt mixture. Broil until cheese is melted and begins to brown. Contains 356 calories per serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Vegetable Salad Recipe By :Honeysuckle White Turkey Serving Size : 6 Preparation Time :0:10 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup carrots -- cut into 1/2" cubes 2 lbs potatoes -- cut into 1/2" cubes 1 cup frozen green peas -- thawed 3/4 cup onions -- chopped 1 cup fat-free sour cream 1/2 cup fat-free mayonnaise 2 tbsps prepared mustard 1 tbsp white vinegar 1 teaspoon black pepper 1/4 teaspoon salt Cook carrots in boiling water for 3 minutes. Add potatoes; bring to a boil, and cook for 10 minutes or until tender. Drain. Place carrots, potatoes, green peas, and onions in a mixing bowl; set aside. In another mixing bowl, combine sour cream, mayonnaise, mustard, vinegar, black pepper, and salt. Stir well with a wire whisk. Pour over vegetable mixture; toss gently to coat. Cover and chill 8 hours. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potatoes Romanoff Recipe By :Funcraft search Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium potatoes -- (2 to 3) 2 Tbsp. green onion -- chopped 1 clove garlic -- cut up 1/8 teaspoon. pepper 1/8 teaspoon. paprika 2/3 cup. lowfat cottage cheese 2 teaspoon. imitation bacon bits 1/4 teaspoon. salt 2 oz. sharp Cheddar cheese -- grated Steam potatoes. Peel and dice. Place in small 1/2 quart casserole. Need not grease. Mix together cottage cheese, onion, bacon bits, garlic, salt and pepper; spoon over potatoes. Top with grated cheese and sprinkle with paprika. Bake in preheated 350 degrees oven for 30 to 40 minutes or until golden brown and heated through. Makes 2 large servings (245 calories each) or 3 average servings (165 calories each). >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Muffins #5 Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 3/4 cup sugar 2 Tbs. baking powder 2 tsps. ground cinnamon 1/4 teaspoon. salt 2 eggs -- plus 2 egg whites -- slightly beaten 1 cup skim milk 1/2 cup canola oil 1 cup canned pumpkin 1 tablespoon. vanilla 1 cup golden raisins -- chopped 1/2 cup chopped walnuts -- optional 1. Preheat oven to 350 F. Place 24 paper baking cups into muffin tins. 2. Mix well flour, sugar, baking pwd., cinnamon and salt. 3. In another bowl, mix eggs, skim milk, oil, pumpkin, vanilla. Add to dry ingredients and barely stir till moistened. Fold in raisins and nuts. 4. Fill paper cup 2/3rds full. Bake 20 mins. or till toothpick inserted in center comes out clean. 5. Remove from muffin pans and cool on rack. Note: For later use, wrap muffins in tin foil and store in freezer. When ready to use, unwrap an defrost. Reheat in a toaster oven or microwave. Preparation time:25 mins. Baking time:about 20 mins. Calories: 147 Sat. fat: less than 1 gm Total fat: 5 gm Cholesterol: 18 mg. 31% calories from fat - - - - - - - - - - - - - - - - - - - NOTES : This is a muffin with a powerhouse of wonderful nutrients nice breakfast "send-along." * Exported from MasterCook * Pumpkin Spice Bread Recipe By :Home Cooking, 11/96 Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Flour 2 Tsp Baking Powder 1 Tsp Baking Soda 1 Tsp Ground Cinnamon 1/2 Tsp Ground Allspice 2 Egg Beaters(r) 99% Egg Substitute -- *Note 16 Oz Pumpkin, Canned 1 cup Brown Sugar 1/2 cup Maple Syrup -- Flavored 1 1/2 Tbsp Oil -- **Note 3/4 cup Raisins 1/2 cup Chopped Walnuts -- ***Note *NOTE: Original recipe called for 2 regular eggs **NOTE: Original recipe used 1/4 C oil...I reduced it and it can probably still be reduced further ***NOTE: Original recipe used 3/4 C chopped walnuts Preheat oven to 350 deg F. Spray a 9 x 5" loaf pan with nonstick spray. In large bowl, mix first 5 ingredients. In medium bowl, beat eggs, pumpkin, brown sugar, syrup and oil. Gently stir pumpkin mixture into flour mixture. Stir in raisins and walnuts. Spoon batter into loaf pan. Bake for 1 hour, or until inserted toothpick comes out clean. Cool bread in loaf pan; turn out of pan to wrap or serve. This was quite good. Be sure to check it in a couple of places with a toothpick or it might have a mushy surprise for you in the middle!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork Makes 1 loaf - - - - - - - - - - - - - - - - - - - NOTES : Cal 318.8 Fat 3.5g Carb 67.2g Fib 1.9g Pro 6.5g Sod 244mg CFF 9.6% * Exported from MasterCook * Quesadillas, Easy Recipe By :Nicki Eger Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 tortillas -- (use your favorite lf type-fajita sized) 1 can nonfat refried beans -- (El Paso makes some) 3 green onions -- sliced 1/2 red pepper -- chopped fine 1/2 large tomato -- chopped fine 1/2 cup reduced fat cheddar cheese -- shredded -- or 1/4 cup real cheddar cumin and chili powder -- to taste Salsa and ff sour cream for garnish Spread beans on half of each tortilla (so they can be folded over later). This takes about 1/3 cup per tortilla. Sprinkle with onion, tomato, peppers, and a shake or two of cumin and chili powder. Sprinkle with cheese. Please a cookie sheet in a warm oven (about 200 degrees). Place one or two open tortillas in microwave, and nuke on high for 45 sec to 1 minute. Fold tortilla in half to close, and place in oven to keep warm. Nuke rest of tortillas. Serve warm. While these are warm, those who prefer their salsa or sour cream inside can peel them open to do so. Others can just top as they wish and eat however they can. We served these with fresh cucumber slices on the side, and they are very filling. My husband and I each ate two, and we had one left for lunch-can reheat in the microwave for 45 seconds. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quesadillas, Veggie Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lowfat flour tortillas -- (I make my own with no lard just flour and water) 1 Chayote squash -- (Vegetable Pear) -- peeled and julienned 1 garlic clove -- crushed 1/2 onion -- diced 1/4 cup chopped cilantro Goya Adobo Seasoning with Comino -- (Green Cap) 1 tomato -- finely chopped 2 Serrano peppers -- finely diced * 1 roasted Poblano Chili -- peeled and sliced -- in strips mixture of low-fat cheeses -- grated -- ie:cheddar/ jack/ etc. ** 1 tablespoon olive -- or canola oil Salt & pepper to taste Mango -- sliced or diced Lime juice sprinkled over mango * Note if you can't take spicy food use 1 serrano and substitute the Poblano for a sweet roasted Red or green Pepper. ** To make it more interesting add 1 or 2 oz of smoked mozzarella or gouda. Spread over 1 tortilla/person for 2 people is very little fat but adds a wonderful smoky flavor combined with the smokiness of the roasted chili Make or buy the tortillas. Saute the Chayote, garlic, onion,tomato serrano peppers in a skillet with the 1tbs of oil. Add the seasonings (Adobo, cilantro, Salt & pepper to taste). Cover and let simmer a bit mixing every once in awhile. ABout 15 to 20 min. Chayote should be al dente when done. Construction: In a clean skillet same size as tortillas or larger turn the heat up to med-high and let the bottom get hot. Add a tortilla and heat it until it starts to separate and gets puffy. Turn it over and add a fine layer of the cheese over the bottom evenly. Add a couple of strips of the roasted poblanos. Put a couple of tbls of the Chayote mixture over the top. By this time some of the cheese has melted. Fold the tortilla over and flip it. Cook on both sides until melted. Serve cut into 4 sections. Start the next one. Garnish with some Mango slices sprinkled with lime juice. >From: dfw@bellcore.com (Doris Woods) - - - - - - - - - - - - - - - - - - - NOTES : Tried this last night. It was great! * Exported from MasterCook * Raisin Bread Pudding #2 Recipe By :Evelyn Hall Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices raisin bread -- but into cubes -- (about 1 1/2 cups) 1/4 cup raisins 2 tablespoons sugar 3/4 teaspoon. ground cinnamon 1 egg 1/4 teaspoon. vanilla 1 1/4 cups skim milk 1. Preheat oven to 325 F. Spray a 1 qt. baking casserole with nonstick vegetable spray. Put bread cubes into casserole and sprinkle with raisins. 2. In a separate bowl, mix sugar and cinnamon and stir in egg; add vanilla. 3. Heat milk and slowly stir into egg mixture and pour over bread. Bake for 40 minutes or until tester when inserted into the center comes out clean. Can be made ahead and reheated. Preparation time: 15 mins. Cooking time: 40 mins Calories: 164 Sat. fat: less than 1 gm Total fat: 2 gm Cholesterol:55 mg. Percentage of calories from fat:11 >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : This is a fine morning fuel food. The egg offers protein, there's some calcium from the milk, and carbohydrates from the bread. Prepare the night before and refrigerate. * Exported from MasterCook * Raspberry And Vanilla Ice Cream Soda (Summer Girl Soda) Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup raspberries 1/2 teaspoon sugar 1 1/4 cups vanilla low fat ice cream -- divided 1 1/2 cup club soda, chilled -- divided 1 cup raspberry sherbet 1 cup orange sherbet Press raspberries through a sieve over a bowl; discard seeds. Combine raspberry pulp and sugar; stir well. Divide the raspberry mixture evenly among 4 parfait glasses. Spoon 1 tbsp ice cream into each glass; stir well. Stir 2 tbsp club soda into each glass. Spoon 1/4 cup ice cream, 1/4 cup raspberry sherbet and 1/4 cup orange sherbet into each glass; pour 1/4 cup club soda over sherbets. Serve immediately. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 189 - 16%ff fat - 3.3g * Exported from MasterCook * Red Pepper Relish Recipe By :TOO HOT TAMALES SHOW Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped red bell pepper -- in 1/2-inch pieces 4 cups finely chopped onion 8 garlic cloves -- finely minced 3 serrano pepper -- finely minced -- (3 to 4) -- or jalapenos 3 tablespoons coarse salt 1 3/4 cups sugar -- * (1 3/4 to 2 1/4) 1 3/4 cups cider vinegar 1 tablespoon mustard seed 1 tablespoon oregano 1 bay leaf *Amount of sugar can be adjusted to taste: Use 2 1/4 cups for sweet relish, 1 3/4 cups for tangy. For a tarter version, use only 1 cup. Mix red pepper, onion, garlic, chiles and salt in large bowl. Let stand 3 hours. Drain thoroughly (do not rinse). Combine remaining ingredients in large saucepan and bring to boil over medium-high heat. Let boil 10 minutes. Reduce heat to medium, stir in pepper mixture and cook until peppers are translucent but still slightly crunchy, about 30 to 45 minutes. Pour relish into 1 clean, hot pint jar to 1/2-inch from top. Run plastic knife or spatula between relish and jar to release any air bubbles. Clean rim and threads of jar with damp cloth. Seal with new, scalded, very hot lid. Repeat with remaining jars. Transfer to gently simmering (180 degrees to 190 degrees) water bath and process for 15 minutes. Let jars cool on rack. Test for seal. Store in cool dry place until ready to use. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rhubarb Crumble Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups rhubarb -- sliced 1/2" thick 1/4 cup honey Vegetable cooking spray 1/3 cup regular oats 1/3 cup flour 1/4 cup packed brown sugar 3 tablespoons Butter - Lactantia Light -- cut into small pcs Combine rhubarb and honey together in a bowl, toss to coat. Spray 8" pan with vegetable spray and add rhubarb. In food processor put oats, flour and brown sugar. Pulse a couple of times to mix. Add butter and process until it resembles coarse meal. Sprinkle mixture over rhubarb. Bake at 375 for 40 minutes or until rhubarb is tender. >From: "Linda G." - - - - - - - - - - - - - - - - - - - NOTES : I did not find it quite sweet enough. Add more honey or a little sugar to the rhubarb. Per Serving Calories 147 Total Fat 4g 23.6%CFF * Exported from MasterCook * Rhubarb Pecan Muffins Recipe By : Serving Size : 13 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Flour 3/4 cup Sugar 1 1/2 teaspoons Baking powder 1/2 teaspoon Baking soda 1 teaspoon Salt 1/2 cup Chopped pecans 4 tablespoons Just Whites 1/4 cup warm water 1/4 cup Lighter Bake 1/4 cup Orange juice 1 1/4 cups Rhubarb -- finely chopped Combine all dry ingredients. Follow directions to mix Just Whites, add lighter bake and orange juice. Add liquid to dry ingredients, mix. Add rhubarb. Lightly spray muffin cups with vegetable spray or line with paper muffin cups. Bake 350F for 25-30 min. >From: "Linda G." - - - - - - - - - - - - - - - - - - - NOTES : 1 egg or 2 egg whites can be used instead of Just Whites. 1/4 cup oil can be used instead of Lighter Bake. Per Muffin Calories 150 Total Fat 1.7g 10.1%CFF * Exported from MasterCook * Rice In Rice Cookers Recipe By :"Sheltraw, Norris" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Perfect rice formula for the electric rice cookers as follows: 1 1/2 cups rice 3 3/4 cups water Microwave Rice Cooker... Rice Water Cooking time 4 cups 5 1/4 cups 18-20 min 3 cups 4 1/4 cups 15-18 min 2 cups 3 cups 13-15 min 1 cup 1 1/2 cups 9-11 min - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Orzo Pilaf Recipe By :Fear of Frying 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons olive oil 1/2 cup rice 1/2 cup orzo 13 3/4 ounces low-salt chicken broth -- plus water -- as needed 1 tablespoon chopped fresh parsley 1 tablespoon Butter Buds(r) 1 tablespoon fresh lemon juice 1/4 teaspoon salt -- optional Heat the oil in a large skillet. Stir in the rice and orzo. While stirring constantly, cook the rice and orzo over medium heat for a minute or two until golden. Add enough water to the chicken broth to make just slightly less than 2 cups of liquid. Bring the liquid to a boil, then stir into the rice mixture Stir in the remaining ingredients, then lower the heat, cover, and simmer for 25 minutes or until the rice and pasta are tender and the liquid is absorbed. Remove from heat but keep covered. Let stand for 5 minutes. Stir, and serve immediately. *Variation: add finely chopped fresh parsley, lemon juice and minced onion/scallion. Add grated carrot and minced fresh thyme. *161 cals, 2.5 g fat (15%). *Fear of Frying: A Sensible Approach to Quick & Easy, Healthy, Low-Fat Eating for the Busy Family. (1996) by Virginia N. White (Chronimed Publishing). Called "Rice pilaf" in the book. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Beef Salad Recipe By :Funcraft search Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound leftover lean broiled beef round steak -- or roast beef 1/4 cup. dry white wine 3 Tbsp. white vinegar 2 tablespoons low sodium ketchup 1 teaspoon. dry mustard 4 potatoes -- peeled, cooked -- and diced (cooked without salt) 2 cup. sliced fresh mushrooms 3/4 cup. plain lowfat yogurt 1 red onion -- halved and thinly sliced Trim all fat from meat. Slice meat thinly against grain into bite size pieces. Combine meat with wine, vinegar, catsup and mustard in a bowl. Marinate at least 1 hour in refrigera- tor. Stir in remaining ingredients and refrigerate. Makes 6 servings. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Corn Chicken Soup Recipe By :Cooking Light Magazine Serving Size : 7 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups water 1/4 cup fresh parsley -- chopped -- or 1 tablespoon dried parsley flakes 1/2 teaspoon black peppercorns 3 pounds chicken pieces 5 cans low-salt chicken broth -- (10-1/2-ounce) 3 medium carrots -- quartered 3 medium parsnips -- quartered 2 celery stalks -- quartered 1 medium onion -- quartered 4 whole cloves 3 garlic cloves 2 bay leaves 2 cups frozen corn kernels -- thawed cooking spray 1/2 cup finely chopped celery 1/3 cup fresh parsley -- minced --or 1 tablespoon dried parsley flakes 3/4 teaspoon salt 1/2 teaspoon poultry seasoning 1/2 teaspoon pepper 1 package fresh cheese tortellini -- uncooked (9-ounce) 1. Combine first 12 ingredients in a stockpot; bring to a boil. Reduce heat; simmer, uncovered, 40 minutes. Remove from heat. Remove chicken pieces from broth; cool. Remove skin from chicken; remove chicken from bones. Discard skin and bones. Shred chicken into bite-size pieces; cover and chill. 2. Return stock to a boil. Reduce heat; simmer, uncovered, 1 hour. Strain stock through a sieve into a large bowl; discard solids. Cover and chill stock 8 hours. Skim solidified fat from surface; discard. 3. Preheat broiler. Place corn on a jelly-roll pan coated with cooking spray; broil 8 minutes or until corn is light brown. Combine stock and chicken in stockpot; bring to a boil. Stir in corn, 1/2 cup celery, and remaining ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. This is a standard in Pennsylvania Dutch cooking. In our version, cheese filled tortellini are used in place of the traditional egg noodles. Yield: 7 servings (serving size: 2 cups). Roasted Corn-Chicken Soup, page 92, 1 vegetable, 1-1/2 starch, 2 lean meat CALORIES 278 (20% from fat); FAT 6.3g (sat 2.6g, mono 2.3g, poly 1.2g); PROTEIN 26g; CARB 29.1g; FIBER 1.5g; CHOL 70mg; IRON 2.1mg; SODIUM 525mg; CALC 19mg >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 * Root Beer Jubilee, Jason's Recipe By :Great American Shakes, Gabriel Constans Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons protein powder 1 cup nonfat vanilla ice cream 1/2 cup nonfat vanilla yogurt 1 banana -- frozen 12 ounces root beer Place all ingredients, except the root beer, in a blender and process on medium for 20 seconds. Add the root beer and blend on low for 5 seconds. Pour into tall glasses and serve. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This is a way to make root beer really frosty. * Exported from MasterCook * Skillet Sole A La Bonne Femme Recipe By :The International Slim Gourmet Cookbook,Barbara Gibbons Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons butter or margarine 1/2 cup dry sherry -- or dry white wine 4 oz. sliced mushrooms 3 tablespoons minced onion -- or 1 tablespoon dried onion flakes 1 pound sole fillets -- or flounder -- fresh or defrosted salt -- to taste -- or butter-flavored salt freshly ground pepper -- to taste Tarragon -- to taste 1/2 teaspoon monosodium glutamate -- optional -- or 1 tsp dry savory -- and -- 1 tsp celery seeds 1 cup skim milk 2 tablespoons all-purpose flour paprika 2 tablespoons minced fresh parsley Combine the butter with 1 tablespoon of the wine in a nonstick skillet. add mushrooms. Cook and stir over high heat until liquid evaporates and mushrooms begin to brown in the remaining fat. Remove mushrooms and set aside. Put onion and remaining wine in the skillet. Add the fish fillets in a single layer. Sprinkle lightly with the seasonings. Simmer, uncovered, over low heat about 5-8 minutes, depending on thickness of fillets, until fish is opaque and most of the wine has evaporated (add a little more wine or water if it threatens to evaporate completely). Spoon wine over fish while it simmers. Stir milk and flour together, then stir into the simmering skillet and cook until sauce simmers again and thickens. Sprinkle browned mushrooms on top of fillets; top with paprika and parsley. Heat through. Serve from the skillet. Four servings, about 160 calories each. I prefer to remove the fish from the skillet while making the sauce. When it is thickened and bubbling, add fish back. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwest Salsa Dressing Recipe By :Inland Empire Magazine August 1997: "Dress It Up" Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup nonfat salsa -- mild or hotter 2 tablespoons plain nonfat yogurt 4 teaspoons sugar 2 teaspoons chopped fresh cilantro -- optional Chunky: In a small bowl, stir all ingredients together. Smooth: Blend together in a food processor. Green salad, chicken or turkey salad, taco salad, bean and veggie burritos, or seafood salad. Makes 4 servings: 2 tablespoons. Per Serving: 30 cals, 0.9 g protein, 0.1 g fat, 7 g carb, 226 mg sodium, 0.1 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Stew Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 2/3 cups green giant vegetable protein crumbles -- (or equivalent of 1 lb of your brand) -- (I used reconstituted TVP) 1 can pinto beans -- undrained 1 can black beans -- undrained 1 can chopped tomatoes 1 can corn -- undrained 1 envelope Ranch Partymix -- (they have a fatfree version now) 1 envelope taco seasoning mix -- (there's a fatfree version too) 1 green pepper -- diced 1/2 medium onion -- diced 1 clove garlic -- finely chopped Start sauteing the pepper, onion and garlic in broth, wine, or water. As this is cooking, put all the rest of the ingredients in a big pot. Add 1 cup water if it is not "soupy" enough. Stir well and heat slowly over med. high heat. It can boil, but it's messy. Add the veggies when they are to your liking. Stir everything, and as soon as it is warm enough, serve in big bowls over fatfree tortilla chips, and top with a little fatfree cheese, if you wish. We ate ours with a little fatfree sour cream. YUM! >From: viv_park@juno.com - - - - - - - - - - - - - - - - - - - NOTES : I'm not usually into Tex-Mex but I liked it more with each bite. My husband and I ended up loving it. Since I'm not into Tex-Mex or spicy stuff, I cut the seasoning the party dip mix in half and it was still spicy enough for us! * Exported from MasterCook * Spanish Turkey Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds ground raw turkey 2 teaspoons salt 1 clove garlic -- finely minced 1/2 teaspoon red pepper flakes 1 teaspoon cumin seed 2 teaspoons oregano -- or Italian seasoning 1/4 cup dry red wine 1 drop liquid smoke flavoring -- (optional) Have the meat trimmed of fat and ground, or grind it yourself. Combine with remaining ingredients and mix lightly. Gently shape into 16 patties. Wrap and freeze, if desire. Broil or barbeque for 2 minutes on each side (3 minutes, if frozen). Sixteen patties, about 70 calories each. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Spicy Indian Lamb Sausages Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fat-trimmed lamb -- ground -- from leg or shoulder 2 teaspoons salt -- or smoke-seasoned salt 1 tablespoon ground cumin 1 teaspoon curry powder -- or to taste 1 onion -- finely minced -- or 2 tablespoons dried onion flakes -- plus 1/4 cup water 2 tablespoons minced fresh parsley -- or 1 teaspoon flakes 2 eggs -- lightly beaten Have the meat trimmed of fat and ground, or grind it yourself. Combine with remaining ingredients and mix lightly. Gently shape into 16 patties. Wrap and freeze, if desire. Broil or barbeque for 2 minutes on each side (3 minutes, if frozen). Sixteen patties, under 90 calories each >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Spicy Marinade (Blast-of-taste Baste) Recipe By :Prevention Magazine Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 qt water 24 ounces nonalcoholic beer -- (2 - 12 oz bottles) 1 tbsp liquid Barbecue Smoke(r) 1 tablespoon hot pepper sauce 1 tbsp Worcestershire sauce 1 tbsp garlic powder 1 tbsp onion powder 1 tbsp chili powder 1 tbsp paprika 3 tbsp cider vinegar 1/4 cup molasses Combine all ingredients in a large (8qt) soup pot. Bring to a simmer over medium-high heat. >From: The Taillons - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Pasta Pie Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces vermicelli -- broken 1 pound turkey breakfast sausage 1 cup fresh mushrooms -- sliced 1/2 cup chopped onion 1 clove garlic -- minced 7 1/2 ounces canned tomatoes -- cut up 3 ounces tomato paste -- (1/3 cup) 1 teaspoon Italian seasoning 1/8 teaspoon crushed red pepper Non-stick spray coating 1 cup shredded mozzarella cheese -- (4 ounces) 2 tablespoons grated parmesan cheese -- or Romano cheese Cook vermicelli according to package directions. Drain well. Set aside. Meanwhile, in a large skillet cook turkey sausage, mushrooms, onion, and garlic till sausage is no longer pink and onion is tender. Drain fat, if necessary. stir in undrained tomatoes, tomato paste, Italian seasoning, and crushed red pepper. Spray a 9 inch quiche dish with nonstick spray coating. Place half of the cooked vermicelli in the bottom of the dish. Top with half of the mozzarella cheese and half of the sausage mixture. Repeat layers. Cover the dish loosely with foil. Bake in a 350 degree oven for 25 to 30 minutes or till heated through. Top with Parmesan. Let stand 10 minutes. Cut into wedges to serve. Calories-298, Protein-23g, Carbohydrate-22g, Fat-14g, Cholesterol-73mg, Sodium-751mg, Potassium-546mg >From: Lynn Rausch - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Garlic Focaccia Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Pillsbury Hot Roll mix -- or your favorite bread dough -- (small recipe) 1 cup Fresh spinach 1 clove garlic -- or more, sliced thin 1 teaspoon olive oil -- (1 to 2 tsp) -- or olive oil spray 1 tablespoon shredded parmesan cheese Prepare hot roll mix as directed, and cut the ball in half. (To save half for later, spray the inside of a Ziploc bag with Pam and insert the dough, and pop in the freezer-to use later, simply thaw and bake). Spread dough on a sprayed cookie sheet in a circle or square, stretching it lightly so it is about a foot long, and 8 inches or so wide. Brush with olive oil or spray, lay clean, dry fresh spinach all over it, and lay the sliced garlic on top of that (this does not have to be flattened down, as it will condense during baking). Sprinkle parmesan over all, and bake at 400 for 15-20 minutes, or until exposed dough is lightly brown and puffed a little bit. Serve warm. >From: Nicki Eger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Amaretti Bombe Recipe By :Cooking Light - June 1997 Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup strawberry sorbet 3 cup vanilla low fat ice cream -- softened 1/2 cup amaretti cookie -- or vanilla wafer crumbs 2 tablespoons amaretto 1/2 square bittersweet chocolate -- coarsely grated 2 cup strawberries Press sorbet into bottom and up sides of a chilled 5-cup salad mold or bowl. Freeze 1 hour or until firm. Place ice cream in a bowl; gently fold in cookie crumbs, amaretto and grated chocolate. Spoon ice cream mixture into center of sorbet. Cover and freeze until firm. Dip mold into hot water for a few seconds. Place a plate upside down on top of mold, and invert onto plate. Garnish bombe with strawberries. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 123 - 20%ff fat - 2.7g * Exported from MasterCook * Strawberry Margarita Crisp Recipe By :Cooking Light - June 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp graham cracker crumbs 9 crispy coconut macaroons 2 Tbsp margarine -- melted 4 Cups strawberries 1/3 Cup sugar 1/3 Cup tequila 1 Tbsp cornstarch 1 Tbsp triple Sec cooking spray 1 Tbsp sliced almonds sliced strawberries -- optional Preheat oven to 350F. Place graham cracker crumbs and macaroons in a food processor; process until macaroons are finely ground. With food processor on, slowly pour margarine through food chute, and process until well-blended. Combine strawberries and next 4 ingredients (strawberries through liqueur) in a medium bowl; stir well. Spoon strawberry mixture into an 11x-inch baking dish coated with cooking spray. Sprinkle with macaroon mixture and almonds. Bake mixture at 350F for 25 minutes or until sauce is thick and bubbly. Garnish with sliced strawberries, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 252 - 30%ff fat - 8.4g * Exported from MasterCook * Summer Salad Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large tomato -- diced 1/2 cucumber -- diced 1 tablespoon red onion -- minced 1 clove garlic -- minced 1 teaspoon fresh basil -- minced -- (or more to taste) pepper -- to taste chili powder -- to taste -- (I used a shake or 2 of each) 1 tablespoon seasoned rice vinegar 1 teaspoon low-sodium soy sauce -- (1 to 2) 1/2 teaspoon sesame oil -- or less Mix all together. Delicious as is, or can refrigerate for an hour to let flavors meld. - - - - - - - - - - - - - - - - - - - NOTES : I tasted it and couldn't stop-ate the whole thing!! This was a great light lunch, and very refreshing taste. If you really like spicy veggies, increase the chili powder and maybe add a dash of hot sauce. * Exported from MasterCook * Sweet Creamy Salad Dressing Recipe By :Fear of Frying 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat mayonnaise 1/4 cup plain nonfat yogurt 1 tablespoon sugar -- or more 2 teaspoons red wine vinegar Mix everything together in a small bowl and spoon over fruit or vegetables salad. *Yield 1/2 cup or 4 servings: 45 cals; 1 g fat (16%). Less than 1/2 cup milk (exchange). >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Onion, Tomato And Corn Salad With Basil Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp chopped fresh basil 2 tbsp white balsamic vinegar 2 teaspoon extra-virgin olive oil 1 teaspoon Dijon mustard 1/2 cup basil leaves 2 lg tomatoes -- thinly sliced 1/2 cup Vidalia onion -- thinly sliced -- or other sweet onion 1 cup white corn -- fresh Combine first 4 ingredients in a bowl; stir well and set aside. Combine basil and remaining ingredients; toss well. Drizzle vinegar mixture over salads, and toss gently. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 89 - 32%ff fat - 3.2g * Exported from MasterCook * Sweet Potato Rolls Recipe By :A Trim & Terrific Louisiana Kitchen, Holly Clegg Serving Size : 24 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Hand Made Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Sweet potatoes -- mashed 3 tablespoon Fleischmann's Lower Fat Margarine -- melted 1 pk Yeast -- rapid rise 1 1/4 cup Warm water -- 110-115 degrees 1 lg Egg 1 teaspoon Morton's Lite Salt 3 tablespoon Sugar 5 cup Flour Blend potatoes with melted margarine. Dissolve yeast in 1/2 cup warm water. Combine potatoes with egg, salt, sugar & yeast mixture. Add flour alternately with remaining 3/4 cup water, mixing until well combined. Turn onto a well floured board & knead. Place in a bowl coated with Pam. Cover & allow to rise 1 hour in a warm place. Divide dough into 24 pieces & form into rolls. Place on a baking sheet coated with Pam & let rise in a warm place for 30 minutes or until doubled in size. bake at 425F for 15-20 minutes. Per roll: 121 cal, 1.3 g fat (9.4%), 9 mg chol, 67 mg sod. >From: "KAR" - - - - - - - - - - - - - - - - - - - NOTES : I made these in the Kitchen Aid - kneaded about 10 minutes. The dough seemed to take a little less flour and more water oddly enough for South Florida. They make pretty big rolls - I made them in muffin tins. They rose alot in the oven and were very tender. Hope they come out as well for you. * Exported from MasterCook * Taco Salad #2 Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground turkey breast 1/2 package frozen corn -- (10 oz) 1/2 tablespoon taco seasoning mix -- (1/2 to 1) -- (I used lower sodium version) lettuce -- (we used iceberg-1/2 head) 1 tomato 1 slice purple onion 1/2 cucumber -- sliced 1/4 cup salsa 1 tablespoon nonfat sour cream cumin Put turkey breast in non-stick pan, and sprinkle with taco seasoning (go easy at first-add more later). Saute until almost done. Add 2 tb water and corn. Saute until water is just about gone-taste and adjust seasoning if necessary. Divide lettuce between 2 plates, and cut and divide tomato and cucumber and onion the same way. Pile turkey mixture into center of lettuce. Make dressing by mixing salsa, sour cream, and cumin to taste. Serve with good bread, or toasted tortillas or pitas. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Salad #3 Recipe By :Funcraft search Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head lettuce -- shredded 1 large tomato -- chopped 1 medium onion -- chopped 1 cup nonfat cheddar cheese -- shredded (1 to 2) -- or lowfat Mozzarella -- or combination of both 1 can kidney beans -- drained 1 pound beef ground, extra lean, R-T-C -- browned and drained 1 bag nacho chips -- crushed 1 bottle nonfat Russian salad dressing Mix all ingredients, except chips and dressing. Add chips and dressing just before serving. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thickeners Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** THICKENERS: -Potato starch: I sometimes use it to thicken stews, gravies and soups instead of cornstarch or flour-roux. Check the kosher section in supermarkets. -pureed veggies (leftover and/or canned and/or baby food jars) Another trick is to freeze the pulp the juicer spews out and use it like a puree to thicken soups. Or puree leftover veggies (potatoes; carrots; beans; even broccoli, asparagus) and use to thicken. Try a puree of stewed beet in a minestrone! that kind of thing. Adds a bit of intrigue or under-toad (what is that flavor?) to a meal. Mushrooms too! Just stew in a little broth; cool a bit then whiz. >From: KitPATh *************************** Oatmeal works great as a thickener. My wife cannot eat wheat flour, so she uses oat flour as a substitute in the place of things like corn starch or flour to thicken gravies, sauces, or as a breading to coat baked fish, chicken, pork, etc. We make our own oat flour in a food processor: Take regular rolled oats and process on high for about 3 or 4 minutes, until the oats are finely ground and flour-like. Store in a covered container and use in any recipe that calls for flour as a thickening agent. >From: Lord-J From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Basil Dressing Recipe By :Inland Empire Magazine August 1997: "Dress It Up" Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup tomato juice 3 tablespoons red wine vinegar -- or less 1 tablespoon lemon juice 1 tablespoon sugar 1 teaspoon dried oregano 1/2 teaspoon basil 2 tablespoons scallions -- chopped In a jar, combine all ingredients. Shake vigorously. Green salad or pasta salad. Variation: For more tomato flavor, use only 2 tbsp vinegar. Serves 4, 2 tablespoon each; 22 cals, 0.3 g protein, 0.1 g fat, 6 g carb, 111 mg sodium, 0 mg chol. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Basil Soup Recipe By :Techniques of Healthy Cooking;CIA Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce olive oil 3 cloves garlic -- minced 3 ounces onions -- minced 3 ounces tomato paste 2 1/4 pounds tomatoes -- skinned, seeded, -- chopped 2 quarts chicken stock -- or vegetable stock 1/2 ounce basil -- chopped 1 1/2 teaspoons jalapenos -- minced 1 sprig oregano -- chopped 1 sprig thyme -- chopped 4 1/2 ounces white wine -- dry 1 bay leaf 1. Sweat the garlic and onions in the olive oil 2. Add the tomato paste and saute until it has a sweet aroma and beings to take on a rusty color 3. Add the tomatoes, stock, basil, jalapenos, oregano, thyme, wine, and bay leaf 4. Simmer for approximately 30 minutes 5. Strain the soup through a medium chinois The Professional Chef's Techniques of Healthy Cooking/The Culinary Institute of America (1993) >From: Brenda Adams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortilla Soup #2 Recipe By :Techniques of Healthy Cooking;CIA Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts chicken stock 1 ounce garlic -- minced 4 corn tortillas -- toasted and crushed 2 tablespoons cilantro -- chopped 9 ounces onion -- pureed 9 ounces tomato puree 1 tablespoon cumin -- ground 2 teaspoons chili powder 2 bay leaves **garnish:** 1 3/4 ounces cheddar cheese -- shredded 3 tortillas -- julienned, dried 7 ounces skinless boneless chicken breast -- grilled, allumette 3 1/2 ounces avocado -- diced 1. Heat a small amount of the chicken stock and smother the garlic in it. 2. Add the crushed tortillas, cilantro, and onion and tomato purees, bring to a simmer. 3. Add the remaining chicken stock, cumin, chili powder, and bay leaves. Simmer until the soup has a full flavor. 4. Strain through a medium strainer. 5. Garnish each portion of soup with cheese, tortilla strips, chicken, and avocado. The Professional Chef's Techniques of Healthy Cooking/The Culinary Institute of America (1993) >From: Brenda Adams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Breakfast Sausage Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup quick-cooking oats -- (not instant) 18 ounces tomato juice -- (3 - 6 oz cans) 1 pound ground turkey, white meat 1 1/2 tsps. ground sage 3/4 teaspoon. salt 1 teaspoon. freshly ground black pepper 1/2 teaspoon. ground ginger 1/4 teaspoon dried thyme (Makes 32 patties (two patties per serving) 1. In large bowl, soak oats in tomato juice for about 15 mins. Add turkey, sage, salt, pepper, ginger, and thyme. Mix with your hands or wooden spoon til well blended. (Mixture will be sticky) 2. Place on plastic wrap and form into a 12-inch-long log. Wrap and freeze until firm enough to slice, about 1 1/2 to 2 hrs. Do not freeze solid. 3. Remove from freezer and unwrap. Cut patties into 32 slices, each about 1/8-inch thick. 4. Wrap patties in squares of tin foil, two to four patties per square. Place in an airtight container and return to freezer. (Patties can be frozen up to one month). 5. When ready to serve, remove patties as needed from freezer and pan fry in a lightly sprayed nonstick skillet over medium heat, turning once, about 8-10 mins., or until no longer pink inside. Prep time: 20 minutes (plus freezing time) Cooking time: 10 minutes Calories: 68 Sat. fat: 1 gm Total fat:3 gm Cholesterol:19 mg. Percentage of calories from fat: 41 >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : This is a make-ahead-recipe for lean sausage patties. The secret is low-fat turkey instead of pork, blended with fiber-rich oats. Your kids will even like this! * Exported from MasterCook * Tvp, Homemade Recipe By :RE Ausetkmt Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound firm tofu -- frozen or fresh 1 tablespoon garlic powder 1 tablespoon onion powder 1 tablespoon paprika 1 tablespoon Spike 1 teaspoon red cayenne pepper -- or black or white ground pepper vegetable or soy oil 1/4 cup amino acid broth -- or soy sauce or tamari sauce Liquid smoke flavoring Yield: 1 Lb of Dry TVP 1. Freeze 1 lb Firm Tofu drained of water, in a Ziploc freezer bag overnight till it is frozen solid. 2. remove the tofu from the freezer, and bag, place in a colander large enough to accommodate the block, place a saucer on top of the tofu and a large heavy can of juice or some heavy object heavier than 3 lbs on top of the saucer, covering the tofu to press the water out of the tofu as it thaws. 3. thoroughly thaw the tofu, covered and pressed till there is no liquid in the tofu, and you can take the tofu in your hands and squeeze it dry like a sponge.. 4. when it is dry, crumble it into small grains to your preference for the recipe you are planning, into a mixing bowl. 5.to Season for taste, add to the tofu : at least 1 TBLSP of Each - seems like alot but it's not. Garlic Powder, Onion Powder, Paprika, Spike if desired, 1 tsp red cayenne or freshly ground Black or White pepper, a touch of vegetable or soy oil to restore the Meat like consistency; and about 1/4 cup of vegetarian Amino Acid Broth or Low Salt Soy or Tamari Sauce; I add Smoke Liquid Flavoring too. Mix well, and then spread onto a jelly roll pan or baking sheet non oiled, and place into a 250 degree oven, to dry basically for approximately 30 mins to 45 mins. 6. test the level of dryness by pressing grains of the TVP between your fingers, until it is spongy but not wet, and not hard, as it will harden more when stored. 7. remove from oven, allow to cool on baking sheet for approximately 30 mins, and then scrape TVP from pan into glass jar to store or use immediately in a recipe as you would Ground Turkey or Beef, except it is very very very lowfat, and much more healthy and tasty. Stores in a glass jar in a dark cupboard for up to 3 months still tasty. >From: Paradise Manifest - - - - - - - - - - - - - - - - - - - NOTES : The easy way to make your own TVP is to use Firm Tofu. I hope this simple method allows more of us to use the products that we often overlook for the obvious purposes folks overcharge us for specialty products for Whew !