* Exported from MasterCook * Cucumber Casserole Recipe By :Evelyn Matherne [EMPickles@aol.com] Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large cucumbers -- unpeeled 1/2 pound 93% lean ground beef 1/2 cup onion -- chopped 1/2 cup celery -- chopped 1/2 cup bell pepper -- chopped 1/4 cup shallots 1/4 cup evaporated milk 2 teaspoons parsley -- dried 1/4 cup bread crumbs -- seasoned 1 clove garlic -- chopped -- or 1 t. garlic powder 3 cups cooked rice 3 large eggs -- boiled & chopped salt & pepper -- to taste PREHEAT OVEN TO 350F. Wash cucumbers & cut in half lengthwise; discard large seeds. Carefully scrape pulp, saving all liquids; set aside. In skillet, brown ground beef; drain. Add cucumber pulp (including all juices), onions, celery, peppers & garlic; cover & simmer for 30 minutes. Remove from heat. Add cooked rice, boiled eggs, shallots, parsley, salt & pepper. Mix well, adding milk. Place cucumber mixture in casserole dish, sprinkle with bread crumbs & bake for 1 hour or until top is brown. From "Christine F. Muehling" - - - - - - - - - - - - - - - - - NOTES: Evelyn is in her 70s, lives in Louisiana, and is learning to manipulate her MasterCook Software, while collecting recipes off the lists and scanning in her cookbooks. This was one of her own recipes, which I've not made but plan to. What a different way to use cucumber! My only modification, to make this recipe suitable for the list, was to change the ground beef to the 93% lean ground beef that I sneak in for my husband. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Cocktail Crunch Recipe By :Walking Magazine 8/99 Serving Size : 12 Preparation Time :0:45 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons maple syrup 1 teaspoon curry powder 1 teaspoon Worcestershire sauce 3/4 teaspoon garlic salt 1/8 teaspoon cayenne 2 cups Cheerios(r) 2 cups Corn Chex(r) 2 cups mini pretzels 1/2 cup golden raisins Preheat oven to 250. Combine maple syrup, curry powder, Worchestershire, garlic salt, and cayenne in a very small saucepan over low heat. Bring mixture just to a boil and remove from stove. Place cereals and pretzels in a large bowl. Add warm maple mixture and gently toss to coat. Scatter cocktail crunch on a foil lined baking sheet and bake for 30 minutes, stirring often. Remove from oven and let cool. Add golden raisins and toss to mix. Makes six cups. Serving size is 1/2 cup. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Nectarine Salsa Recipe By :Weight Watchers 8/99 Serving Size : 5 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fruit Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon curry powder 2 cups nectarine -- diced 1/2 cup red bell pepper -- diced 1/4 cup red onion -- diced 1/4 teaspoon salt Place curry in a large skillet; cook over low heat 30 seconds or until fragrant, stirring occasionally. Remove skillet from heat; add nectarine and remaining ingredients, stirring until well blended. Serve warm or at room temperature. Serves five. Serving size=1/2 cup. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Pork Loin With Honeydew And Apricots And Sliced Pic Recipe By :Variation: Curried Egglant Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds thick-sliced boneless pork loin salt and freshly ground black pepper 1 tablespoon unsalted butter -- or equivalent 1/2 large onion -- chopped 1 extra-large garlic clove -- diced 2 teaspoons curry powder -- or to taste 2 teaspoons brown sugar 1/2 cup white wine 1 tablespoon wine vinegar 2 tablespoons tomato paste 1/2 cup nonfat chicken broth -- plus more as needed 1 bay leaf 1/4 cup chopped dried apricot halves -- may be doubled 2 teaspoons chopped pickled ginger 1/4 honeydew melon -- reserve juice -- Options: 4 1/2 cups hot cooked rice 8 ounces plain lowfat yogurt -- drained melon juice reserve 1 tablespoon chopped fresh cilantro or parsley Trim fat off pork slices and cut each piece diagonally into smaller, 1/4-inch thick slices. Season with salt and pepper. Mel butter in a large frying pan until quite hot. Saute pork slices, turning once, until lightly browned on both sides. Remove from pan and set aside. Add onion and garlic to pan, adding more butter or a little broth if necessary, and saute for about 5 minutes, until lightly browned. Sprinkle with curry powder and brown sugar and cook for another minute. Pour in wine and heat over low flame, stirring to loosen all browned bits. Add vinegar, tomato paste, broth and bay leaf and stir well. Return pork to pan and add apricots and ginger. Bring sauce just to a boil, reduce heat and simmer for 5 minutes. Do not overcook or pork will get tough. Add a tablespoon or more of broth or water if needed to make the sauce. Reserving the juice, cut the rind off the honeydew and cut flesh into bite-sized chunks. Set melon aside. To make the optional sauce: mix melon juice with yogurt and cilantro. Stir well. Set aside. Just before serving, remove bay leaf, add honeydew chunks and heat until warm through. (Heating is optional). Adjust seasonings: salt, pepper, vinegar. Assemble and serve hot. Description: "Curry of pork with an apricot-colored sauce; contrasts with the honeydew, but you could also use an orange melon." Source: "Fresh: A Greenmarket Cookbook by Carol Schneider 1989" S(Reviewer): "Hanneman 7/99" Serving Ideas : Served with rice and a yogurt sauce made from melon juice and cilantro. - - - - - - - - - - - - - - - - - - - NOTES : Can also be made with turkey breast cutlets. For a vegetarian version use thin round slices of peeled eggplant. The original recipe is little changed: we halved the apricots and added the yogurt sauce. Allow time to drain the yogurt. Apricot flavored curry of pork, turkey or eggplant served with melon and yogurt sauce. * Exported from MasterCook * Dreamy Orange Pie Recipe By :Pillsbury Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- CRUST: 2 tablespoons margarine 2 tablespoons orange marmalade 1 1/4 cups graham cracker crumbs 1/2 teaspoon cinnamon FILLING: 3 cups orange sherbet -- softened 3 cups frozen nonfat vanilla yogurt -- softened TOPPING: 1/4 cup fresh blueberries orange peel -- curled 1) Heat oven to 350F. Spray 9-inch pie pan with nonstick cooking spray. In small saucepan over low heat, melt margarine and orange marmalade. Stir in Graham cracker crumbs and cinnamon; mix well. Press crumb in bottom and up sides of the pan. Bake at 350F for 8 to 10 minutes or until lightly browned. Cool completely. 2) In a medium bowl, fold sherbet and yogurt together until combined; spoon into baked crust. Freeze 1 to 1 1/2 hours or until firm. Remove pie from freezer 10 to 15 minutes before cutting. Garnish with blueberries and orange peel curls. Description: "Frozen yogurt and orange sherbet fill an orange crumb crust." Source: "Great Tasting Lowfat Recipes Feb 1994" S(Eat-Low Fat Mailing List): "Posted by Pat Hanneman" - - - - - - - - - - - - - - - - - - - NOTES : Orange marmalade adds flavor and also helps to hold the crumbs together in the crust of this refreshing pie. Yogurt and Orange Sherbert make this "ice-cream" pie. Top with fresh berries. even easier if you use a ready-to-fill crumb-crust pie. * Exported from MasterCook * Easy Pear And Potato Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted butter -- or more if needed 3 ripe pears or 4-cups peeled, cored and chopped 2 19 oz cans potato soup 1 cup finely shredded prewashed baby spinach Peel, core and chop the pears. In large saucepan, melt butter over medium-high heat. Add pears and cook, stirring frequently, until tender, about 7 minutes. Reserve 1/2 cup pear mixture and set aside. Add potato soup to pears and bring to boil. Simmer 5 minutes. Transfer soup to food processor fitted with steel blade. Puree and return to saucepan. Stir in spinach and cook 1 minute longer. Serve hot, sprinkled with reserved pears. Description: "Enhanced canned potato soup; or use left-over potatoes and skim milk." Source: "Mauny Kaseburg, Seattle, WA" S(Email): "Pat Hanneman" - - - - - - - - - - - - - - - - - - - NOTES : You knew a can of potato soup was quick, and maybe even descended from an ancestral vichyssoise. A new way to spruce up the flavor is to add sweet pears and a handful of baby spinach. It tastes good and even has some fiber and nutrition. (181 cals, 6g fat (28%) 4g fiber) canned fat-free or low fat potato soup spruced up with fresh pears and spinach. * Exported from MasterCook * Favorite Vegetable Soup, Weight Watchers' Recipe By :JaneStarr's WW Recipe Adaptation Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup diced onion 8 teaspoons instant chicken broth granules or 8 packets instant chicken broth & seasoning mix 8 cloves minced garlic -- (equal to 4 tsp.) 9 cups assorted sliced veggies -- *see Note 1 tomato -- seeded & chopped 4 teaspoons fresh parsley -- chopped (or 1 tsp dried) 1 teaspoon dried basil leaves -- ( I prefer 1Tb fresh) 1/2 teaspoon pepper -- (I use a bit less of restaurant grind) 1). Spray large (5+ Quart), non-stick saucepan lightly with Pam. Saute onions over medium heat until almost translucent. Add garlic and dry chicken mix. Continue cooking until onion is translucent. ( I like my onions lightly browned). 2). Stir in remaining ingredients. Cover and cook over low heat for about 10 minutes. 3). Add 8 cups of water and bring to a boil. Reduce heat, cover and simmer about 20 minutes (until vegetables are soft). 4). Use a slotted spoon to remove about 2 cups of vegetables from pan; set aside. 5). Allow soup to cool to room temperature. Puree remaining soup in a blender in small batches. (I plan to use my new hand blender right in the pot) 6). Return pureed mixture and reserved vegetables to saucepan and heat. Enjoy as an unlimited vegetable on the Weight Watchers plan! This soup is especially good with 7 - 8 fat-free cracked pepper crackers (which count as one bread serving). I like to microwave 1 1/2 cups of this soup to 150 degrees and eat with the crackers about 30 minutes before lunch. Per MasterCook: 69 cals, 1g fat (14% CFF), 4g fiber This is a "free food" per WW leaders and materials. Enjoy! Description: "Large Quantity of WW Veggie Soup" Source: ""Smart Start" Program Book YEAR: 1996" Submitted to REG 6 by Janestarr@home.com From CT, USA -- June, 1999 - - - - - - - - - - - - - - - - - - - NOTES : * I use a combo. of zucchini, yellow squash, carrot, & mushrooms This soup freezes well in plastic storage containers. Thaw overnight in the fridge, or microwave on 50 % Power (defrost). * Exported from MasterCook * Fettuccine Alfredo #5 Recipe By :Morten's Recipe Collection Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound fettucine 1/2 Cup nonfat cottage cheese 1/2 Cup evaporated skim milk 1/2 Teaspoon arrowroot -- or rice flour salt and pepper 1 Teaspoon garlic powder -- optional 1 Teaspoon onion powder -- optional 2 Teaspoons parsley -- minced grated Parmesan cheese -- to garnish Cook fettuccine and drain. Meanwhile, combine cottage cheese, skim milk, arrowroot, salt, pepper, and garlic and onion powders if desired, in a blender; puree until smooth. Transfer mixture to a heavy skillet or saucepan, add parsley and warm over medium-low heat for 10 minutes. Do not let sauce boil. Remove from heat and pour over hot, drained noodles. Sprinkle with parmesan. Variations: use tomato or spinach fettuccine, and garnish with sun- dried tomatoes and chopped fresh basil; or lightly steam 1 cup broccoli florets for 3 to 4 min, until tender-crisp and toss with sauce and hot pasta; or saute 3/4 cup sliced mushrooms in 2 tablespoons red wine and toss with sauce and hot pasta. Per serving: 452 cal; 19g prot;2g fat; 80g carb; 1mg chol; 49mg sod; 2.7g fiber. From jaclyn@itexas.net (Jack Dickson) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fire And Ice Melon Soup Recipe By :Cooking Light YEAR: 1997 ISSUE: July PAGE: 65 Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups cubed peeled cantaloupe -- (about 1-1/2 pounds) 2 cups sliced seeded peeled cucumber 1/4 cup honey 1/2 teaspoon grated lime rind 3 tablespoons fresh lime juice 1 teaspoon minced seeded jalapeno pepper 1 teaspoon ground cumin 1/2 teaspoon salt 1 carton nonfat plain yogurt -- (16-ounce) 1. Combine cantaloupe and cucumber in a blender or food processor; process until smooth. Pour half of cantaloupe mixture into a bowl. Add honey, rind, juice, and jalapeno to blender; process until smooth. Add cumin, salt, and yogurt; pulse until blended. Add to cantaloupe mixture in bowl. Stir well. 2. Cover and chill at least 1 hour or until thoroughly chilled. Yield: 6 servings (serving size: 1-1/4 cups). Nutritional Information: CALORIES 151 (4% from fat); FAT 0.7g (sat 0.4g, mono 0.2g, poly 0.1g); PROTEIN 6.2g; CARB 33.2g; FIBER 2.1g; CHOL 2mg; IRON 0.8mg; SODIUM 271mg; CALC 181mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : The jalapeno pepper adds the "fire" to this chilled soup, though it can be omitted. * Exported from MasterCook * Four Minute Basmati Rice, Julie Sahni's Recipe By :Julie Sahni Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Information, Tips, Misc. Low Fat Rave Reviews Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Basmati Rice Water Salt Free, Fatfree and Perfect Everytime I developed this technique in 1983 while I was chef at an Indian restaurant in New York City. It is a fool-proof technique which produces delicious, non-sticky rice in just 4 minutes! It has no added fat or salt. The technique is similar to cooking pasta. There are no measurements to follow for the rice or the water. All you need to consider is the serving portions of the rice and use plenty of water for cooking (boiling) the rice so that each grain has ample room to float freely and expand (1 C raw rice to about 5 C water should work well). The Technique: 1 - 10 C basmati rice Wash the rice thoroughly in several changes of water and put in a bowl. Add enough water to cover the rice by at least 1". Soak rice for 1/2 to 4 hrs. Drain the rice. Discard the soaking water. In a deep pot bring a large quantity of water - as for cooking pasta - to a boil over high heat. Add the drained rice, stir briefly to prevent the rice from settling. When the water return to a boil, set the timer and cook the rice exactly for 4 min. Drain rice in a large sieve held over the sink. Transfer the rice to a heated platter and serve immediately. Posted with permission from Julie Sahni From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Many thanks Reggie for posting Julie Sahni's method for cooking Basmati Rice. I printed it off thinking it couldn't possibly work. But I was wrong. I made it for dinner tonight and it was wonderful. Each grain was cooked and seperate. [Penchard@aol.com] * Exported from MasterCook * Fragrant Noodle Soup (Ken Hom) Recipe By :Asian Vegetarian Feast (1988) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound egg noodles -- dried or fresh 1 quart chicken stock -- or vegetable stock 2 tablespoons scallions -- finely chopped 1 tablespoon fresh coriander -- finely chopped 1/2 cup celery -- finely chopped 2 teaspoons sesame oil 1 tablespoon chili oil 1 tablespoon fish sauce (nam pla) 1 tablespoon fresh lime juice 1 tablespoon soy sauce 2 teaspoons sugar INTRO: *Serves 2 to 4. Egg noodles are a simple and comforting food, plain, homey, nutritious, and satisfying. Combined with soup, their virtues are magnified and when we add a touch of Southeast Asian zest -- lime juice and fish sauce -- the result is a wholesome soup that can serve as a light lunch for two or as a soup starter for any meal. PREP: If you are using fresh noodles, blanch them for 3 to 5 minutes in a large pan of boiling water, then immerse in cold water. If you are using dried noodles, cook in boiling water for 4 to 5 minutes. Drain the noodles, cool in cold water until required. Put the stock into a pot and bring it to a simmer. Add the rest of the ingredients and simmer for 5 minutes. Drain the noodles and add them to the soup. Bring the soup back to simmering and serve at once. PER SERVING: 328CAL, 10.0G fat (27.7% cff); 45.7G carb. Source: Asian Vegetarian Feast (HardCover 1988) by Ken Hom. William Morrow and Company, Inc. New York. ISBN: 0-688-07753-6. Reprint: trade paper 1997. dec 1997 kitpatH and Buster - - - - - - - - - - - - - - - - - - - NOTES : Here's a soup from ken hom - broad noodles can be used. Ken's recipes tend to be lower - rather than low fat, so you would need to tweak this recipe - reduce oil to just enough to be aromatic. * Exported from MasterCook * Fresh Blueberry Cobbler Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Blueberries 1 Teaspoon Lemon Juice Vegetable Cooking Spray 1 cup All-Purpose Flour 1/2 Cup Sugar 1 Teaspoon Baking Powder 1/8 Teaspoon Ground Nutmeg 1 Dash Salt 1 Tablespoon Vegetable Oil 1/2 Teaspoon Vanilla Extract 2 Large Egg Whites -- Lightly Beaten 3 Tablespoons Sugar 1/2 Teaspoon Ground Cinnamon Preheat oven to 350F. Combine blueberries and lemon juice in a 9 inch square baking dish coated with cooking spray; stir gently, and set aside. Combine flour and next 4 ingredients (flour through salt) in a bowl; make a well in center of mixture. Combine oil, vanilla, and egg whites; stir well with a whisk. Add flour mixture, stirring just until moist. Drop dough by spoonfuls onto blueberry mixture to form 8 dumplings. Bake at 350F for 35 minutes or until filling is bubbly and dumplings are lightly browned. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Cantaloupe In Lime-yogurt-cardamom Dressing Recipe By :Dave Cerchio, Nutmeg Inn, Wilmington, Vermont Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup plain yogurt 1 Tablespoon fresh lime juice -- or to taste 1 Pinch ground cardamom seeds Honey -- to taste 1 cantaloupe -- diced into 1/2-inch -- pieces Completely mix yogurt, lime juice, cardamom, and honey; fold into diced cantaloupe. Keep refrigerated and serve cool. Tips: Most fresh fruit salads can benefit from a bit of lime and/or lemon juice. The added acidity brings out the natural flavor of the fruit and also helps to preserve the fruit salad. If you choose, you may also wish to serve the fruit with an accompanying piece of lime, which your guests may squeeze onto the salad just before eating. Source: "1st Traveler's Choice Internet Cookbook" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Nutmeg Inn Bed & Breakfast is located in Wilmington, Vermont. Hosts are Dave & Pat Cerchio. Located high in the Green Mountains of Southern Vermont, the inn is a classic example of a 1770's Vermont Farm House with attached Carriage House and barn. For details see www.virtualcities.com * Exported from MasterCook * Fresh Fruit Kanten Recipe By :Christina Pirello, Cooking the Whole Foods Way pg 487 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups apple juice -- or other fruit juice 3 tablespoons agar agar flakes 1 pinch sea salt 1 cups seasonal fruit -- (1 to 2 cups) -- cut into bite-size pieces Bring juice, salt and agar to a boil over low heat. If you boil too quickly, the agar will simply sink to the bottom of the pan and refuse to dissolve. Simmer for 10 minutes or so, stirring occasionally until agar completely disappears. Arrange fruit in individual dessert cups or on the bottom of a 9 x 13-inch casserole. When kanten is ready, pour gently over fruit. It should set up in about 1 1/2 hours, but if you would like to speed up the process, allow to stand 30 minutes before refrigerating. Garnish with toasted seeds or slivered nuts. If you are using softer fruits, like berries, cherries, melon or peaches, you do not need to cook the fruit in the kanten mixture, but if using hard fruit like apples or pears, you will need to cook them in with the agar and juice mixture, so that they become soft. A different twist on basic kanten is to simply whip it into a mousse when is has completely set up. This adds a bit of elegance and style to your presentation. Serve garnished with fresh berries and mint leaves. Makes about 6 servings. From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This basic dessert is a tried and true winner. Light and refreshing, it can be simple or profoundly elegant. It's up to you and what you can imagine. --- I have always hated Jello and gelatin salads or desserts. But when I had a taste of fruit set in agar agar in Seattle last fall, I fell in love. Here is a basic recipe for this wonderful dessert or salad. [ecr] * Exported from MasterCook * Fresh Mission Figs With Basil Recipe By :Veggie Life, June 1998 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 36 Ripe Black Figs Or Green Figs 1/4 cup Balsamic Vinegar 3 Tbsp Olive Oil 1/4 cup Chopped Fresh Basil Salt And Pepper -- To Taste Though these can be served at room temp, they're refreshing to eat cold right out of the fridge or the cooler. Wash figs and slice in half. In a small bowl, whisk together vinegar and oil. Arrange figs on a platter, drizzle with dressing and sprinkle with basil, salt and pepper. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 140/6 Total Fat 3.8g Sat Fat 0.6g Carb 28.8g Fib 4.9g Pro 1.1g Sod 2mg CFF 22.4% * Exported from MasterCook * Fresh Tomato Juice Recipe By :Diabetic Cooking From Around the World Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Beverages Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Tomatoes -- ripe & juicy Salt And Pepper -- Optional 1 Pinch Dried Oregano -- Or Fresh Thyme 4 Lemon wedges -- small Wash, blanch, peel and chop the tomatoes. Put through a food mill or sieve directly into a bowl. Add enough ice water to make 4 cups. Season lightly with salt and pepper (if using them) and herb. Taste, and enhance the seasonings. Serve cold with a squeeze of lemon juice. Nutrients for 1 cup with 1 teaspoon lemon juice Calories: 26 Exchange: 1 vegetable SERVES: 4 (assuming 1 cup per serving) SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras Chantiles From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 40.6 Total Fat 0.6g Sat Fat 0.1g Carb 10.6g Fib 1.8g Pro 1.7g Sod 16mg CFF 10.4% * Exported from MasterCook * Fromage Blanc Recipe By :PROVENCAL LIGHT, by Martha Rose Shulman Serving Size : 16 Preparation Time :0:10 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Mediterranean Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup nonfat cottage cheese 1/3 cup plain nonfat yogurt Combine the cottage cheese and yogurt in a food processor fitted with the steel blade and blend until completely smooth. Transfer to a jar or container and store in the refrigerator. Notes: MAKES 1 CUP. ADVANCE PREPARATION: Check the sell-by dates on the cottage cheese and yogurt; your fromage blanc will last the same amount of time in the refrigerator. PER 1 TABLESPOON: 10 Calories; 0 g fat (trace). 1 mg chol. >From PROVENCAL LIGHT, by Martha Rose Shulman (Bantam, 1994). >Edited by Pat Hanneman 3/98 Posted to elf by Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Fromage blanc is a fermented milk product. It's thicker and less acidic than yogurt, and is very useful as a substitute for cream, sour cream, or creme fraiche in sauces, toppings, and spreads. In France, fromage blanc is made in high, medium and nonfat versions. I dream of the day this product will be marketed in the United States, but while we're all waiting, here is a substitute, made by blending 2 parts nonfat cottage cheese with 1 part nonfat yogurt. * Exported from MasterCook * Frozen Melon Margaritas Recipe By :Gourmet magazine (July 1998) Serving Size : 4 Preparation Time :0:15 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups honeydew melon balls 3/4 cup tequila -- white 1/3 cup fresh lime juice 1/4 cup sugar -- or to taste Remove and discard rind and seeds from melon and cut enough fruit into 1/2 inch cubes to measure 3 1/2 cups. Freeze melon cubes in a sealable plastic bag at least 3 hours and up to a week. Puree frozen melon cubes in a blender with remaining ingredients until smooth. Pour drink into 4 stemmed glasses. Per serving: 205 calories; 0.5 g fat (3.4% calories from fat); 0.8 g protein; 28.6 g carbohydrate; 0 mg cholesterol; 15 mg sodium From Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : We've tried this recipe with honeydew melon as well as watermelon, and they both turned out great. The honeydew margaritas are a pretty pale pastel green color. I suppose this would work with any frozen fruit. * Exported from MasterCook * Fruit And Bulgur Salad Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Grains & Cereals Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Water 1/2 Cup Yellow Split Peas 3/4 Cup Uncooked Bulgur 3/4 Cup Boiling Water 1 Cup Red Delicious Apples -- Chopped 1/4 Cup Dried Cranberries 1/4 Cup Chopped Pitted Dates 1/4 Cup Plain Low-Fat Yogurt 2 Tablespoons Lemon 1/4 Teaspoon Salt 1/4 Teaspoon Curry Powder 11 Ounces Mandarin Oranges In Light Syrup -- Drained 5 Tablespoons Chopped Almonds -- Toasted Bring 3 cups water and split peas to a boil in a saucepan. Reduce heat; cook, uncovered, 30 minutes or just until split peas are tender. Drain well; set aside. Combine bulgur and 3/4 cup boiling water a large bowl. Cover and let stand 30 minutes. Add peas, apple, cranberries, and dates; stir well. Combine yogurt, lemon juice, salt, and curry, and add to bulgur mixture, stirring well. Gently stir in oranges. Top salad with toasted almonds. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Lover's Pasta Recipe By :Cooking Light (Nancy Howard) (modified) Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 10 garlic cloves -- minced 2 teaspoons dried basil 1/2 teaspoon ground black pepper 1/4 teaspoon red pepper flakes 56 ounces Italian-style stewed tomatoes 1 pound linguine Heat olive oil in a large skillet over medium heat. Add garlic and saute for 1 minute. Add basil, peppers, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes or until mixture starts to thicken. Serve over cooked and drained pasta. Per serving: 373 calories; 3.5 g fat (8.2% calories from fat); 12.2 g protein; 75.4 g carbohydrate; 0 mg cholesterol; 889 mg sodium From Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner recently, and it was great. Very easy to make and *full* of flavor. * Exported from MasterCook * Garlic-braised Eggplant And White Beans Recipe By :Sunset Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Olive oil cooking spray 12 ounces eggplant -- unpeeled, cut into -- 1/2 inch cubes 6 cloves garlic -- peeled and thinly sliced 2 tablespoons olive oil 1/2 teaspoon fennel seeds 1/4 teaspoon crushed red pepper flakes 1 teaspoon Italian herb seasoning --or 1/4 teaspoon each dry basil, dry marjoram, dry oregano, and dry thyme 2 medium onions -- thinly sliced 14 1/2 ounces canned pear-shaped tomatoes 15 ounces cannellini beans -- drained and rinsed 8 ounces dry medium-size pasta shells --or other medium pasta 1/2 cup chopped Italian parsley Salt and pepper Grated Parmesan cheese (optional) Coat a shallow baking pan with cooking spray. Spread eggplant in pan; sprinkle with garlic, then coat with cooking spray. Bake in a 425 oven until golden brown (about 20 minutes). Meanwhile, heat oil in a wide frying pan over medium heat. Add fennel seeds, red pepper flakes, herb seasoning, and onions; cook, stirring often, until onions are soft but not browned (6 to 8 minutes). Cut up tomatoes; then add tomatoes and their liquid to onion mixture. Stir in baked eggplant. Reduce heat, cover, and simmer for 15 minutes. Stir in beans, cover, and continue to simmer until beans are heated through and flavors are blended (about 3 more minutes). While eggplant mixture is simmering, in a 5- to 6-quart pan, cook pasta in about 3 quarts boiling water until just tender to bite (10 to 12 minutes); or cook according to package directions. Drain pasta well and divide among 4 to 6 wide, shallow individual bowls. Stir parsley into eggplant mixture; season to taste with salt and pepper. Spoon equally over pasta. Offer cheese to add to taste, if desired. Makes 4 to 6 servings. From Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : I used crushed tomatoes instead of diced--the result was a more "sauce-like" sauce instead of a totally chunky sauce. As usual, I omitted the parsley. This freezes beautifully. 14.8 g fiber, 469.8 cals, 6.3 g fat (7 points) * Exported from MasterCook * Granite Di Limone (Lemon Ice) Recipe By :Italian Light and Easy Pasquale Bruno, Jr. Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1 cup sugar 1 lemon -- minced zest 1/2 cup fresh lemon juice 1. Simple syrup: Put the water in a saucepan and add the sugar. Bring the liquid to a boil, lower the heat, and simmer, uncovered, for 5 minutes, stirring until the sugar has dissolved. Refrigerate until well chilled. 2. In a bowl, combine the sugar syrup, lemon zest and lemon juice. Pour the granite into metal ice cube trays or a shallow metal pan and place in the freezer. Stir the granite every 30 minutes for about 90 minutes. Makes about 1 quart. 100 cals per 1/2-cup serving From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grated Carrot Salad Recipe By :Beverly Mills and Alicia Ross, DESPERATION DINNERS Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 oz. bagged grated carrots 1 celery stalk -- diced 1 apple -- chopped 1/3 cup raisins 2 tbsp. lowfat mayonnaise 2 tbsp. plain nonfat yogurt Salt and pepper Put the carrots, celery, apple and raisins in a bowl. Toss with the mayonnaise and yogurt, and sprinkle with salt and pepper. Makes 4 to 6 servings. JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : This side salad is a longtime kids' favorite, probably because of the sweetness of the carrots and raisins. It can be put together in minutes if you buy bags of already-grated carrots. * Exported from MasterCook * Greek Pasta Salad Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound spinach fettuccine 1/2 cup nonfat vegetable broth 2 tablespoons olive oil 2 tablespoons balsamic vinegar -- or white wine vinegar 3 cloves garlic -- minced 1 teaspoon dried basil 1 teaspoon dried oregano 4 ounces feta cheese -- crumbled 8 ounces spinach -- dried and chopped 1 cucumber -- peeled and chopped 1/2 small red onion -- thinly sliced 10 cherry tomatoes -- quartered salt and pepper Cook the fettuccine until al dente. Drain. Mix the broth, oil, vinegar, garlic, basil, and oregano. Add the broth mixture and the remaining ingredients, except the tomatoes. Toss well. Add the tomatoes and adjust with more broth or vinegar, as desired. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here is the Greek pasta salad recipe. I can't seem to get enough Greek food lately. Last night I created a Greek style pasta dish, and I realize that it ended up very similar to this recipe. I served my pasta dish hot, and I used a splash of lemon in lieu of vinegar. I didn't use onions because I didn't have any, and since it wasn't a salad, I didn't use cucumbers. [see Spinach and Feta Pasta recipe] * Exported from MasterCook * Green Chili And Cheddar Buttermilk Biscuits Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole wheat pastry flour 1 tablespoon baking powder 1 teaspoon sugar 1/4 teaspoon baking soda 1/4 teaspoon salt 2 tablespoons butter or margarine 1 cup buttermilk 3 ounces lowfat cheddar cheese -- shredded 2 ounces canned green chili peppers -- chopped Mix the dry ingredients together. Preheat the oven to 450F. Using a pastry blender, cut the butter into the flour mixture to make fine crumbs. Gently stir in the buttermilk, cheese, and peppers, using a fork. Drop by spoonfuls into 12 mounds on a baking sheet. Bake for 12 - 15 minutes, or until the biscuits are lightly browned on top. Serve at once. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : These are great--I substituted chiles from my garden (just hot banana peppers) that I had roasted in the oven for the canned peppers. The guests gobbled them up and I don't think they realized that the biscuits were lowfat until I told them. [Geograc1@aol.com] * Exported from MasterCook * Grilled Balsamic Honey Melon Recipe By :Hanneman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Grilled, Smoked, Bbq Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 melon 2 tablespoons honey 1 tablespoon balsamic vinegar Seed the melon half. Cut melon into 1 1/2 inch thick wedges. Skewer wedges in groups of 4, as follows: lay wedges on a flat surface, with flesh of one piece against rind of the next. Push 3 sturdy bamboo or metal skewers through wedges to hold them together - one skewer through center, the others about 1 inch to either side of center. Brush with a mixture of honey and balsamic vinegar. Grill skewered melon over medium-low coals until hot and streaked with brown (about 5 minutes) or over low heat until caramelized (about 5 minutes a side). Description: "Firm fleshed melons such as cantaloupe and Persian are suitable for grilling and have a lightly caramelized flavor." Cuisine: "Fruit" Source: "Vegetables on the Grill, Kelly McCune" S(Reviewer): "Hanneman 7/1999" - - - - - - - - - - - - - - - - - - - NOTES : Cantaloupe, Persian, Casaba, Crenshaw, Honeydew. "Although mostly eaten fresh, a slice of melon brushed with a sweet glaze and lightly heated on the grill can be a delightful and unusual treat. Choose ripe varieties, since the melon will only heat and not cook on the grill." Times are approximate. In addition to just eating melon slices with meals or serving chunks with frozen yogurt, we also like to grill it. --- Someone posted a recipe recently for grilled cantaloupe. It was brushed with a honey and balsamic vinegar glaze and then grilled. I tried it last night. I didn't like it. :-) I do think I grilled it for too long, because it was *really* soft, but even so, there's something about the flavor of cantaloupe that, to me, doesn't work when it's warmed. I think it would be great with something like pineapple, though. [miller@micro.ti.com (Jenni Miller)] * Exported from MasterCook * Grilled Chicken With Peach And Onion Relish Recipe By :'21' Club Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs peaches 2 tbsps fresh lemon juice 1 1/2 cup chopped red bell pepper 1 1/4 cup chopped sweet onion 2 tbsps curry powder 1/2 tsp cayenne pepper 1/2 cup packed brown sugar 1/2 cup cider vinegar 1/2 cup chopped fresh cilantro 6 skinless boneless chicken breasts Peel and pit the peaches and cut into thin wedges. Combine with the fresh lemon juice in medium bowl. Place red bell pepper and onion in medium non-stick saucepan. Stir over medium-low heat until vegetables are crisp-tender, about 6 minutes. Add curry powder and cayenne pepper to saucepan and stir 1 minute. Add brown sugar and stir until dissolved, about 2 minutes. Add vinegar; stir 2 minutes. Add peach mixture and accumulated juices to pan and cook until heated through, about 3 minutes. Transfer to a bowl and cool completely. Season relish to taste with salt and pepper. (Can be prepared up to 5 days ahead. Cover and refrigerate.) Mix chopped cilantro into relish. Prepare grill. Season chicken with salt and pepper. Grill until just cooked through, about 5 minutes per side. Cut chicken into thin diagonal slices. Arrange on plates; surround with peach relish. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The snappy relish for this delicious dish can be prepared several days ahead. 6WW points. * Exported from MasterCook * Grilled Eggplant, Potato And Portobello Mushroom Tart Recipe By :www.foodwine.com Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Condiments & Seasoning Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 1 Lg eggplant -- peeled and sliced -- in 1/2 inch slices 6 Lg potatoes -- peeled and sliced -- in 1/2 inch slices 6 Lg Portobella mushrooms -- caps and stems - separated, caps left whole, stems sliced Olive oil for brushing 1 Tbsp olive oil -- for bread crumbs* Salt and Pepper 1/4 Cup parsley -- chopped 1/4 Cup basil -- julienne 3/4 Cup grated fresh Parmesan cheese -- or Pecorino Romano 1 Cup fresh bread crumbs Tomato Relish: 1 Tbsp olive oil -- * 1 Sm onion -- minced 1 celery stalk -- minced 4 Lg tomatoes -- seeded and coarsely chopped 1/2 Cup grated carrots 1 Tsp fresh thyme -- or 1/2 teaspoon dried thyme 1 Tsp fresh lemon juice 2 Tsps fresh parsley -- chopped * Original recipe called for the bread crumbs to be toasted in 3 tbsp of oil, and the relish called for 2 tbsp oil for the sauteing of the veggies. Make Relish: Heat the oil in a medium-size nonreactive saucepan. Stir in the onion and celery and saute over medium heat for 3 minutes. Stir in the tomatoes, carrot, thyme and salt and pepper to taste. Simmer the relish gently until most of the liquid has cooked off. Remove from the heat. Right before serving, rewarm the relish. Remove from the heat and stir in the lemon juice and parsley. Spray grill rack well with cooking spray. Preheat grill to medium - high heat. Brush eggplant, potatoes, and mushrooms well with olive oil and season on both sides with salt and pepper. Spray a 9" cake pan or tart pan well with cooking spray. Heat pan either in the oven or on top of your grill, if large enough. Keep hot. Grill all vegetables on both sides until well browned and softened. Slice mushroom caps into thin slices. Make layers in the pie or tart pan - eggplant, potato, mushroom, sprinkling some of the parsley, basil and grated cheese in between each vegetable layer. Keep hot. In a small skillet, heat the 3 tbsp olive oil on medium-high heat until hot. Add bread crumbs and saute until golden brown. Top tart with bread crumbs. Serve immediately with a small pool of tomato relish under each wedge. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I did a grilled vegetable tart for an appetizer. Great tastes, but the potato didn't grill very quickly, especially in the rain! Next time I would parboil the potatoes and/or slice them thinner. The original recipe had tomatoes in the tart - I took them out and made a tomato relish to serve it with instead. 5 WW points after oil reductions. * Exported from MasterCook * Hearty Chickpea And Pasta Soup Recipe By :Anon. Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil 1 small onion -- chopped 2 garlic cloves -- minced 2 teaspoons dried oregano 1/2 teaspoon dried rosemary 2 cans vegetable broth -- (14 1/2 oz) 15 1/2 ounces canned zucchini and tomatoes 8 ounces cooked chickpeas -- rinsed and drained 12 ounces tortellini, cheese-filled 1/4 teaspoon salt 1/4 teaspoon pepper In large saucepan, heat oil over medium heat. Add onion and garlic and saute until tender. Stir in oregano and rosemary and cook 1 to 2 minutes. Add broth, zucchini and tomatoes and chickpeas. Heat to boiling. Add the tortellini (thawed if frozen). Reduce heat and simmer, uncovered, until tortellini is just cooked, about 5 minutes. Stir in salt and pepper. Ladle into soup bowls. Source: "Quick Picks from the Pantry, Canned Food Alliance (1999)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Other combinations of tomatoes may be substituted. Try tomatoes and peppers. * Exported from MasterCook * Herb Marinated Shrimp Recipe By :Weight Watchers 8/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup fresh basil leaf 1/4 cup fresh mint leaves 2 tablespoons fresh oregano 1/2 teaspoon salt 1/4 teaspoon pepper 3 cloves garlic -- halved 2 1/2 teaspoons extra virgin olive oil 1 1/2 pounds large shrimp -- peeled cooking spray Combine first six ingredients in food processor. Pulse until mixture is coarsely chopped. Add olive oil and process until well blended. Combine herb mixture and shrimp in a large bowl and toss to coat. Cover and marinate shrimp in fridge for 30 minutes. Remove shrimp from bowl. Thread onto 12 six inch skewers. Prepare grill. Place skewers on grill rack coated with cooking spray. Grill three minutes on each side or until done. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Salmon With Greens Recipe By :A Spoonful of Ginger, Nina Simonds pg 64 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds bok choy -- - or baby bok choy -- stem ends and leaf tips trimmed 8 whole scallions -- to 9 -- cut into julienne slices on the diagonal 3 tablespoons fresh ginger -- heaping -- cut into very thin julienne shreds --- Dressing: 6 tablespoons soy sauce 3 1/2 tablespoons Chinese black vinegar -- or Worcestershire sauce 1/4 cup sugar -- or to taste 2 tablespoons minced garlic --- 6 salmon steaks -- about 6 oz each Trim the tough outer leaves from the bok choy. Cut the stalks in half lengthwise. Cut the halves diagonally into 2-inch sections. In a bowl, toss the scallions and ginger with the bok choy sections. Arrange on a heatproof platter. Mix the ingredients for the dressing. Pour into a serving bowl. Preheat the oven to 450F. Place the salmon steaks on top of the greens. Pour several inches of water into a roasting pan, and heat until boiling. Carefully place the platter of salmon and vegetables on top of a rack or steamer tray. Cover the top of the pan tightly with aluminum foil. Steam 7-9minutes, or until the fish is cooked. Serve the salmon from the heatproof platter or arrange the steamed vegetables and salmon on serving plates. Spoon some of the dressing on top and serve with steamed rice. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Since salmon is a slightly oily fish, it plays beautifully against the clean flavors of ginger, scallion, and bok choy. For me, there's nothing more soothing than tender, cooked cabbage; it is often prescribed in China for relieving stomach pain. [Simonds] * Exported from MasterCook * Icebox Sugar Cookies Recipe By :THE HEALTHY OVEN BAKING BOOK, Sarah Phillips Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick canola oil spray 1 1/2 cups unbleached all-purpose flour -- (spoon into measuring cup and level top) 1 1/2 teaspoons baking powder 1/8 teaspoon salt 1 cup sugar 6 tablespoons unsalted butter -- (3/4 stick) at room temperature 1 large egg 1 tablespoon light corn syrup 1 tablespoon vanilla extract 2 tablespoons sugar -- for dipping Makes about 4 dozen cookies 1. In a medium bowl, whisk the flour, baking powder, and salt until well combined. Set aside. 2. In another medium bowl, using a handheld electric mixer set at medium speed, scraping down the sides of the bowl often with a rubber spatula to force the mixture into the blades, beat the 1 cup of sugar and the butter until the mixture resembles coarse bread crumbs, about 1-1/2 minutes. Add the egg, corn syrup, and vanilla and beat until smooth. Using a spoon, gradually stir in the flour mixture. Transfer the dough to a sheet of waxed paper and form it into a log about 12 inches long and 1 inch in diameter. Wrap the log of dough in the waxed paper and refrigerate until well chilled, at least 2 hours or overnight. 3. Position a rack in the center of the oven and preheat to 375 F. Lightly spray 2 nonstick cookie sheets (preferably insulated) with oil. 4. Unwrap the chilled dough. Place the 2 tablespoons of sugar in a small bowl. Using a thin, sharp knife, cut the dough crosswise into 1/4-inch-thick rounds. Dip each round in the sugar, and place the cookies, sugar side up, 2 inches apart on the prepared baking sheets. 5. One sheet at a time, bake the cookies until lightly browned around the edges, 10 to 12 minutes. The centers may seem slightly underdone, but they will firm when cooled. Cool the cookies in the pan for 1 minute, then transfer to a wire cake rack to cool completely. Spicy Cinnamon Cookies: Add 1 teaspoon ground cinnamon to the dry ingredients. Stir 1/4 teaspoon ground cinnamon and 1/8 teaspoon ground cloves into the 2 tablespoons of sugar for dipping. Nutritional Analysis: Per cookie (including Spicy Cinnamon Cookies): About 48 calories (5 percent from protein; 66 percent from carbohydrates; 29 percent from fat), 1 gram protein, 8 grams carbohydrates, 2 grams fat (1 gram saturated fat), 8 milligrams cholesterol, 12 milligrams sodium From Jackie Borden - - - - - - - - - - - - - - - - - - - NOTES : These cookies were wonderful. They had the same "mouth feel" as regular sugar cookies. I made the recipe this afternoon and they're all gone. They didn't even have time to cool off. My Notes: Next time I will reduce the sugar by 1/4 cup. The cookies were sweet and I'd like them to be a little less so (personal preference). I didn't dip them in sugar before baking. I used nonstick "Echo Baker's Secret" pans. On the first pan I sprayed Pam so the cookies wouldn't stick - they didn't. On the second pan I used parchment paper. I prefer the parchment paper, there is less mess and it works beautifully. I baked the cookies for 7 minutes. I think you would need to bake them for 10 minutes on an insulated pan. This is an easy recipe and I will be making them again soon. WW points - 1 per cookie * Exported from MasterCook * Info - Choosing A Fine Melon Recipe By :http://gazette.com/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Edible melons are categorized in one of two broad classes. Watermelons - "the food that angels eat," according to Mark Twain - and muskmelons. Muskmelons include cantaloupes, Cranshaw, Persian and honeydew to name a few. The name "musk," the old Persian word for perfume, arises from the melons' sweet, hot, somehow exotic scent. All have pale seeds within a fiber-filled hollow center where they are easy to scoop out and discard. All melons' sweet flesh is more than 90 percent water. That's why a slice of cold melon is as refreshing as a cool drink. Although the high water content usually limits the flesh to being used raw, no part of the melon need be wasted. The shells can become containers for salads or desserts. The seeds of watermelons can be toasted and served as snacks. The thick inner rind of watermelons and other smooth-skinned melons can be pickled or candied. CANTALOUPE - available June, July and August. Look for one with a smooth, nicely rounded, somewhat depressed scar at the stem end; beige to yellow to golden skin covered with a coarse, dry netting definably raised above the skin; measuring about 5 inches through the middle, weighing in the neighborhood of 3 pounds. It's ripe when the rind gives slightly when pressed, seeds rattle somewhat when it's shaken and the smell is rich - spicy-and-musky. CASABA - available September and October. Look for an onion shape, tapering to a point at the stem end, where a part of the stem may still be attached; colors range from pale green to golden yellow, with a tough/rough rind streaked with deep, lengthwise wrinkles. It won't have a noticeable aroma. They average about 6 1/2 inches in diameter and weigh about 6 pounds. CRANSHAW - available August and September. Look for one that is longer than wide, rounded at the blossom end, somewhat pointed at the other, with a rind that is green/gold and lightly ribbed. HONEYDEW - available June through October. Look for one that is a rounded oval shape with a cream-yellow color. Yellow patches, giving the appearance that the white has rubbed off, indicate a good choice. They average 7 inches in diameter and weigh about 5-7 pounds. When it is ripe there will be a pleasant fragrance, and the rind will give slightly under pressure, particularly at the blossom end. PERSIAN - available July to October. Look for one that is basketball shape, completely round with dark gray-green rind covered with flat netting. They average 6-7 inches in diameter and weigh about 7 pounds. When ripe, the rind under the netting will turn lighter green or green/brown and give slightly under pressure. It will have a pleasant, distinctive aroma. WATERMELON - available from May into September. Look for long, rounded cylinders to almost-round shaped. The rind can vary from all over medium-dark green to striped to mottled dark/light green; whatever the color, it should be somewhat velvety rather than brightly shiny. Diameters vary and weights range from 16-30 pounds; large melons have more edible meat in proportion than small ones. So-called seedless watermelons still have a few seeds. These melon varieties have been bred in such a way that their seeds are immature and white, which makes them easier to eat. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * King Ranch Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 corn tortillas -- (6 inch) torn into strips 8 ozs. cooked chicken -- diced 2 tablespoons flour 1 tsp. salt 2 chicken broth cubes 1/2 cup canned mushrooms -- drained & sliced 2 cans chopped green chilies -- (4 ozs.) 1/4 cup onion -- chopped 2 Tbls. tomato paste 2 cups skim milk -- (minus 2 Tbls.) 1 cup water 4 ozs. lowfat cheddar cheese -- grated Layer 1/2 of tortilla strips & chicken in casserole dish sprayed with non-stick cooking spray. Repeat layer. In saucepan,combine flour,salt,chicken broth cubes & tomato paste. Gradually add milk until thickened. Remove from heat. Stir in water,mushrooms,chiles & onion. Pour sauce over chicken & tortillas. Sprinkle evenly with cheese. Cover with foil & refrigerate overnight. Bake,covered at 300 degrees for approximately 1 hour & 15 minutes. From" eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Herb Crepes Recipe By :Steven Raichlen High-Flavor, Low-Fat Italian Cooking Serving Size : 8 Preparation Time :0:05 Categories : Eat-Lf Mailing List Italian Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg 2 egg whites -- or 1/2 cup egg substitute 3/4 cup skim milk 3/4 cup water -- or as needed 1/2 teaspoon salt -- or to taste 1/2 teaspoon sugar 1 teaspoon extra-virgin olive oil -- or more 1 cup all-purpose unbleached white flour 1 teaspoon finely grated lemon zest 1 tablespoon finely chopped fresh herbs (including thyme, basil, oregano, and/or flat-leaf parsley) olive oil spray 1. Combine the egg and whites in a mixing bowl and whisk to mix. Whisk in the milk, water, salt, sugar, and oil. Sift in the flour and gently whisk just to mix. (Do not over whisk, or the crepes will be rubbery.) If the batter looks lumpy, strain it into another bowl. It should be the consistency of heavy cream. (If too thick, thin it with a little more water.) Whisk in the lemon zest and herbs. 2. Lightly spray one or more 6- or 7-inch crepe pans with oil and heat over a medium flame. (When the pan is the proper temperature, a drop of water wilt evaporate off it in 2 to 3 seconds.) Off the heat, add 3 tablespoons crepe batter to the pan in one fell swoop. Gently tilt and rotate the pan to coat the bottom with a thin layer of batter. (Pour back any excess the crepe should be as thin as possible.) 3. Cook the crepe until lightly browned on both sides, 1 to 2 minutes per side, turning with a spatula. As the crepes are done, stack them on a plate on top of one another. For the best results, spray the pans with oil between crepes. The crepes can be prepared up to 24 hours ahead to this stage. Makes 16 to 18 crepes. Cuisine: "Italian" Source: "High-Flavor, Low-Fat Italian Cooking" Yield: "16 each" Start to Finish Time: "0:25" From PHanneman - - - - - - - - - - - - - - - - - - - NOTES : Crepes are traditionally associated with French cuisine, but there's evidence (both linguistic and historic) that they originated in Italy. In any case, Manicotti and crispelli alla florentina (crepes Florentine) would be sorry stuff without them. * Exported from MasterCook * Lemon Poppy Seed Bread (Original) Recipe By :Beth Hensperger, The Art of Quick Breads, p. 14 Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons poppy seeds -- fresh 1/2 cup milk, 2% lowfat 5 tablespoons unsalted butter -- at room temperature 1 cup sugar 2 eggs 1 1/2 cups all-purpose flour -- unbleached 1 teaspoon baking powder 2 lemon zest -- grated 1/4 teaspoon salt LEMON SYRUP 1/4 cup granulated sugar 1/4 cup fresh lemon juice 1. In a small bowl, combine the poppy seeds and milk. Let stand 1 hour to macerate and meld flavours. 2. Preheat oven to 325F. Cream the butter and sugar in the work bowl of an electric mixer. Add the eggs one at a time, beating well after each addition. Combine the flour, baking powder, lemon zest, and salt in a small bowl. Add the dry ingredients to the creamed mixture in three equal portions, alternating with the poppy seed milk. Beat just until smooth. 3. Pour the batter into a greased 9-by-5-inch loaf pan and bake in the centre of the preheated oven until golden brown and a cake tester inserted into the centre of the loaf comes out clean, about 55 to 65 minutes. Place the loaf in the pan on a cooling rack. 4. Meanwhile, to make the lemon syrup, combine the sugar and lemon juice in a small saucepan. Place over low heat just until the sugar dissolves. Set aside. Pierce the hot loaf about a dozen times to the bottom with a bamboo skewer, toothpick, or metal cake tester. Immediately pour over the hot lemon syrup. Cool 30 minutes before turning out of the pan onto a rack to cool completely. Wrap tightly in plastic wrap and let stand at room temperature overnight before serving. Formatted by Ellen Pickett May 1998. - - - - - - - - - - - - - - - - - - - NOTES : Beth Hensperger (with photography by Joyce Oudkerk Pool), "The Art of quick Breads: Simple Everyday Baking," Chronicle Books, San Francisco, 1994, paperback, ISBN 0-8118-0353-8(pbk), Distributed in Canada by Raincoast Books, 112 East Third Ave., Vancouver, B.C. V5T 1C8, catalogued as 641.815, Toronto Public Library, borrowed may 1998. About the poppy seeds: "Soaking the seeds before adding them to the batter accentuates their elusive flavour. Poppy seeds can range from a clear slate blue to blue-black in colour, with a corresponding wide range of sweetness. In specialty stores, look for Dutch blue poppy seeds, as they are the highest quality and very sweet. Store seeds in the freezer to prevent rancidity because, like nuts, they have a high oil content. The recipe calls for milk. I have specified 2% milk. 2 lemon zests means the zest of 2 lemons. In general, Beth Hensperger recommends that any quickbreads to be frozen be wrapped first in plastic, then in foil. * Exported from MasterCook * Lemon Poppy Seed Bread #2 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup milk, 2% lowfat 2 tablespoons canola oil 3 tablespoons unsalted butter -- at room temperature 1 cup sugar 2 egg whites 1 eggs 1 1/2 cups all-purpose flour -- unbleached 1 teaspoon baking powder 2 lemon zest -- grated 1/4 teaspoon salt LEMON SYRUP 1/4 cup granulated sugar 1/4 cup fresh lemon juice 1 tablespoon poppy seeds -- to 2 tbsp 1. In a small bowl, combine the poppy seeds and milk. Let stand 1 hour to macerate and meld flavours. 2. Preheat oven to 325F. Cream the butter and sugar in the work bowl of an electric mixer. Add the eggs one at a time, beating well after each addition. Combine the flour, baking powder, lemon zest, and salt in a small bowl. Add the dry ingredients to the creamed mixture in three equal portions, alternating with the poppy seed milk. Beat just until smooth. 3. Pour the batter into a greased 9-by-5-inch loaf pan and bake in the centre of the preheated oven until golden brown and a cake tester inserted into the centre of the loaf comes out clean, about 55 to 65 minutes. Place the loaf in the pan on a cooling rack. 4. Meanwhile, to make the lemon syrup, combine the sugar and lemon juice in a small saucepan. Place over low heat just until the sugar dissolves. Set aside. Pierce the hot loaf about a dozen times to the bottom with a bamboo skewer, toothpick, or metal cake tester. Immediately pour over the hot lemon syrup. Cool 30 minutes before turning out of the pan onto a rack to cool completely. Wrap tightly in plastic wrap and let stand at room temperature overnight before serving. Beth Hensperger, The Art of Quick Breads, p. 14 Formatted by Ellen Pickett May 1998. --- Lemon Poppy Seed Bread: take 1 egg and use 2 egg whites, instead. Eliminate the poppy seeds in the cake, and instead, add 1-2 TBSP poppy seeds to the syrup. Poppy seeds are loaded with fat and calories. and also cut butter to 3 TBSP and add in 2 TBSP canola oil with milk. c Sarah Phillips, www.healthyoven.com - - - - - - - - - - - - - - - - - - - NOTES : Beth Hensperger (with photography by Joyce Oudkerk Pool), "The Art of quick Breads: Simple Everyday Baking," Chronicle Books, San Francisco, 1994, paperback, ISBN 0-8118-0353-8(pbk), Distributed in Canada by Raincoast Books, 112 East Third Ave., Vancouver, B.C. V5T 1C8, catalogued as 641.815, Toronto Public Library, borrowed may 1998. About the poppy seeds: "Soaking the seeds before adding them to the batter accentuates their elusive flavour. Poppy seeds can range from a clear slate blue to blue-black in colour, with a corresponding wide range of sweetness. In specialty stores, look for Dutch blue poppy seeds, as they are the highest quality and very sweet. Store seeds in the freezer to prevent rancidity because, like nuts, they have a high oil content. The recipe calls for milk. I have specified 2% milk. 2 lemon zests means the zest of 2 lemons. In general, Beth Hensperger recommends that any quickbreads to be frozen be wrapped first in plastic, then in foil. * Exported from MasterCook * Lemon Poppy Seed Muffins #4 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 1 tablespoon baking powder 3/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup vegetable oil 1/2 cup granulated sugar 2 egg whites 1 eggs 1 1/2 cups lowfat buttermilk or plain low-fat yogurt 2 tablespoons grated lemon rind ***Syrup*** 1/3 cup lemon juice 1/3 cup granulated sugar 1 tablespoon poppy seeds -- to 2 tbsp Preheat oven to 400F/200C. 1. In bowl, combine flour, baking powder, baking soda and salt. Mix well. 2. In large bowl, beat oil with sugar, eggs, buttermilk or yogurt, poppy seeds and lemon peel. 3. Add dry ingredients to large bowl and combine just until moistened. 4. Spoon batter into 12 large non-stick, lightly oiled or paper-lined muffin cups. Bake in preheated 400F/200C oven for 20 to 25 minutes. 5. Meanwhile, in small saucepan, bring lemon juice and sugar to boil. Cool for a few minutes. 6. When muffins come out of oven, prick in a few places with toothpick. Spoon syrup over top and allow to soak into muffins. Cool and remove muffins from pan. The batter can also be baked in a 9 x 5-inch loaf pan (2L loaf pan) for 45 to 50 minutes. More Heart Smart Cooking with Bonnie Stern, p. 249 Entered to MasterCook by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : Lemon Poppy Seed Muffins: take 1 egg and use 2 egg whites, instead. Make sure you use 1-1/2 cups low-fat buttermilk. Eliminate the poppy seeds in the cake, and instead, add 1-2 TBSP poppy seeds to the syrup. Poppy seeds are loaded with fat and calories. c Sarah Phillips, www.healthyoven.com * Exported from MasterCook * Lemon Poppy Seed Muffins #5 (Original) Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 249 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 1 tablespoon baking powder 3/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup vegetable oil 1/2 cup granulated sugar 2 eggs 1 1/2 cups buttermilk or plain low-fat yogurt 1/4 cup poppy seeds 2 tablespoons grated lemon rind ***Syrup*** 1/3 cup lemon juice 1/3 cup granulated sugar Preheat oven to 400F/200C. 1. In bowl, combine flour, baking powder, baking soda and salt. Mix well. 2. In large bowl, beat oil with sugar, eggs, buttermilk or yogurt, poppy seeds and lemon peel. 3. Add dry ingredients to large bowl and combine just until moistened. 4. Spoon batter into 12 large non-stick, lightly oiled or paper-lined muffin cups. Bake in preheated 400F/200C oven for 20 to 25 minutes. 5. Meanwhile, in small saucepan, bring lemon juice and sugar to boil. Cool for a few minutes. 6. When muffins come out of oven, prick in a few places with toothpick. Spoon syrup over top and allow to soak into muffins. Cool and remove muffins from pan. The batter can also be baked in a 9 x 5-inch loaf pan (2L loaf pan) for 45 to 50 minutes. Entered to MasterCook by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Lemon Tea Cookies Recipe By : Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Skim Milk 1/8 cup Lemon Juice -- Plus 2 Tsp Lemon Juice 1 3/4 cup All-Purpose Flour 1/4 Tsp Baking Soda 1 Tsp Baking Powder 1/2 cup Light Margarine -- Note 1 1 cup Sugar -- Divided 1/4 cup Egg Substitute 1 Tsp Finely Shredded Lemon Peel Note 1: with 6 grams of fat or less per serving Stir together milk and the 2 teaspoons lemon juice and set aside. Stir together flour, baking soda and baking powder. In a large mixing bowl, beat margarine until soft; add 3/4 cup of the sugar and beat until fluffy. Add egg substitute and lemon peel and beat well. Add flour mixture and milk mixture alternately, beating until well mixed. Drop slightly heaping tablespoonfuls onto a lightly greased cookie sheet. Bake at 350F 12 minutes or until done. Meanwhile, stir together remaining 1/4 cup sugar and 1/8 cup lemon juice until well combined. Remove cookies from oven and immediately brush with lemon juice mixture. Cool. Nutrition information per serving: 47 calories, 1 g fat, .7 g protein, 8.7 g carbohydrate, 0 mg cholesterol, 30 mg sodium, .1 g fiber, 22.5% CFF Makes 4 dozen 2-inch cookies http://www.tennessean.com/ From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguine Frittata With Broccoli Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Pasta Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 1 cup egg beaters(r) 99% egg substitute 2 tablespoons nonfat sour cream 1/2 cup shredded lowfat Swiss cheese 1 cup cooked linguine 2 tablespoons roasted red peppers salt & pepper 1 shallot -- chopped 1 clove garlic 1 cup broccoli florets -- in small pieces Whisk the eggs and sour cream together. Stir in the cheese, linguine,and roasted red peppers. Season with salt and pepper. Preheat broiler. Saute the shallots, garlic, and broccoli. Cook for 5 mins. Stir the broccoli mixture into the egg mixture, and quickly back into the pan. Cook until the sides begin to cook and the bottom begins to brown. Transfer to 5 inches from broiler. Cook until the top browns. Serves 4. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This is going to be our Sunday brunch. I'll use nonfat yogurt instead of the sour cream; I just prefer the taste of yogurt. --- We both really enjoyed this. Quite "quiche-like", and the pasta added to the eggs enhanced the body of the "pie". I think I'll use pasta in future frittatas/omelets. Even thought DH's comment was "broccoli for breakfast --yuck!", he really enjoyed it. I served it with Morningstar's veggie sausage links and Whole Food's sunflower bread. Of course, we added a several drops, or more, of hot sauce at serving time. Lowfat Swiss cheese worked well, as did nonfat yogurt in lieu of sour cream. I doubt I could tell the difference if "real" Swiss and sour cream were used. * Exported from MasterCook * Lowfat Baking Substitions From Sarah Phillips Recipe By :c Sarah Phillips, www.healthyoven.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Of course, you can always use 1 % milk instead of 2 %, if you wish. When I use 1 % milk, I stir in instant nonfat dry milk powder to give it more creaminess and body. For 1/2 cup of milk, I generally stir in 1-2 TBSP of nonfat dry milk powder. ----- I wouldn't use yogurt instead of oil or butter. Yogurt has different properties than fat. You can substitiute fruit purees for fat, and use yogurt instead of whole milk, but you'll need to adjust the baking powder or baking soda. ----- I always use Land O Lakes Country Morning (a low-fat butter blend) in sticks--it's bakes the best after I tested numerous brands. Anyway, let me know what happens. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Banana Freeze Recipe By :Veggie Life, Sept 1997 Serving Size : 6 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Mangos Ripe 4 Med Bananas Ripe 1 1/2 cup Rice Milk 1/2 cup Crushed Ice 1/4 cup Unsweetened Flaked Coconut This refreshing combination of mangoes and bananas makes a luscious, low fat dessert or breakfast treat. Peel mangoes and cut into chunks, scraping extra flesh off insides of skin. Reserve a few slices of mango for garnish. Peel and slice bananas. In a blender or food processor, combine mango, bananas, rice milk, and crushed ice. Puree until thick and smooth. Stir in coconut. Pour mixture into 4 individual dishes and freeze for 1 hr. To serve, thaw slightly and garnish with sliced mango. Makes 6 servings Per serving according to magazine: Cal 207, Fat 6.5g, Carb 35g, Fib 4g, Pro 2g, Sod 29mg, CFF 28% From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 120 Total Fat 3g Sat Fat 1.9g Carb 22.8g Fib 2.2g Pro 2.8g Sod 32mg CFF 20.8% * Exported from MasterCook * Mango Refresher Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh orange juice 2 cups fresh mango chunks 1 teaspoon sugar -- or to taste 1 tablespoon fresh lime juice 8 ice cubes Fresh mint -- for garnish Combine all the ingredients in a blender or food processor and process until the mixture is smooth. Garnish with sprigs of fresh mint. Source: "Cooking with Fruit, Payne and Senior 1992" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Throughout the tropics, the sidewalks and markets are studded with fresh-fruit-drink bars. We so enjoyed a mango drink at one such fruit bar in Jakarta that we created our own. * Exported from MasterCook * Mango Sorbet #5 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups water 3/4 Cup sugar 2 Pounds mangos -- (2 or 3 whole) 6 Tablespoons fresh lime juice 2 Tablespoons lemon juice In a small saucepan, combine the water and sugar, bring to a boil, and cook over medium heat for 5 minutes, or until sugar is dissolved. Remove from heat, pour into a container, and chill for 1.5 hours. Peel the mangos, remove flesh from pits, and cut into large chunks. Place in the bowl of a blender or food processor and process until smooth. Transfer to a container and chill for 1 hour. Combine the sugar syrup, mango puree, and lime and lemon juice in a blender or food processor and process until well mixed. Transfer to an ice cream maker and process according to the manufacturer's directions. Or pour into a wide container and place in freezer. When frozen, puree again until smooth and light in a blender or food processor or beat with an electric or hand rotary beater. Pack in a container and return to freezer. Soften slightly to serve. Source: "Cooking with Fruit, Payne and Senior 1992" Yield: "3 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : An intense mango flavor, cool and invigorating. Good alone, or served as a scoop over fruit salad, or with vanilla ice cream. As an extra treat, serve with grated chocolate. * Exported from MasterCook * Maple Rum Banana Sundaes Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Small Bananas -- Peeled 1/3 Cup Maple Syrup 1/4 Cup Dark Rum 1 Teaspoon Stick Margarine 2 Cups Vanilla Low-Fat Ice Cream 2 Tablespoons Chopped Pecans -- Toasted Cut bananas in half crosswise and then lengthwise; set aside. Combine m maple syrup, rum, and margarine in a large skillet; bring to a simmer. Add banana pieces, and cook 30 seconds; turn banana pieces over, and cook an additional 30 seconds. Arrange 4 banana pieces on each of 6 dessert plates; top each with 1/3 cup ice cream, 1 tablespoon sauce, and 1 teaspoon pecans. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meat Loaf (Tvp) Recipe By :Cheese Factory Restaurant, Wisconsin Dells Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Glaze: 1/2 cup catsup 1/4 cup brown sugar 1 tablespoon dry mustard Loaf: 5 cups Meat Mother (TVP) -- see recipe Preheat oven to 375F. In in small bowl, combine catsup, brown sugar and mustard. Stir until well blended. Line bottom and sides of a 9x5x2-inch loaf pan with greased parchment paper. Place Meat Mother mixture into pan and smooth top. Make a shallow groove or depression across top and fill with glaze. Bake approximately 45 minutes. Serving Ideas : Traditional menu of meat loaf, gravy, mashed potatoes, or hot or cold sandwiches. (High fiber: 17.g) Description: "TVP version of a Basic American Classic." Cuisine: "American Classics" Source: "Vegetarian International Cuisine:" Copyright: "1997 The Cheese Factory Restaurant" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meat Mother (Tvp) Recipe By :Cheese Factory Restaurant, Wisconsin Dells Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup vegetarian bouillon (beef flavored) 1 1/4 cups boiling water 3 cups textured soy protein (TVP) 3 large eggs 1/2 cup solid vegetable shortening 2 tablespoons Kitchen Bouquet 1 1/2 cups bread crumbs 1/2 cup chopped onion 1 tablespoon minced garlic 2 teaspoons dried marjoram -- crumbled 2 teaspoons dried thyme -- crumbled 1 tablespoon Worcestershire sauce 1 1/2 cups milk 1 teaspoon coarsely ground pepper 1 teaspoon salt -- or less Prepare broth in a large bowl by dissolving vegetarian beef-flavored powder in boiling water. Stir in TVP; let stand 2 to 3 minutes. Stir again and let set 1 minutes longer. Add eggs, shortening, Kitchen Bouquet, Bread crumbs, onion, garlic, marjoram, thyme, Worcestershire, milk, pepper and salt. Mix well by hand, squeezing mixture through fingers to distribute ingredients evenly. Chill or freeze for later use. Variation: Omit broth and water; replace with 1/2 cup soy sauce with 3/4 cup water and omit salt. Description: "Savory TVP mixture that's excellent for meatballs, patties, loaf, pies, etc." Cuisine: "Vegetarian" Source: "Vegetarian International Cuisine:" Copyright: "1997 The Cheese Factory Restaurant" Yield: "5 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This is a basic recipe; an ingredient that can be prepared ahead, chilled or frozen for use in recipes calling for ground "meat." * Exported from MasterCook * Med-rim Fruit Soup Recipe By :Cooking Light, June 1996 Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups diced plums 2 cups diced peeled peaches 2 cups diced cantaloupe 2 cups apricot nectar 3/4 cup Moscato d'Asti -- or sweet sparkling wine 1/4 cup water 2 tablespoons honey 1 stick cinnamon -- (3 inches) 1 bay leaf pomegranate seeds -- optional Combine first 3 ingredients in a large bowl; set aside. Combine nectar and next 5 ingredients (nectar through bay leaf) in a medium saucepan; bring to a boil. Reduce heat; simmer 10 minutes. Discard cinnamon and bay leaf. Pour nectar mixture over fruit; cover and chill. Garnish with pomegranate seeds, if desired. Yield: 7 servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Chicken With Salsa Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mediterranean Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Salsa 1/3 Cup Plum Tomatoes -- Diced 1/3 Cup Zucchini -- Diced 2 Tablespoons Ripe Olives -- Chopped 2 Teaspoons Capers 4 Boneless Skinless Chicken Breast Halves 2 Tablespoons Italian Bread Crumbs 2 Teaspoons Olive Oil 2 Tablespoons Water Black And Green Olives -- Optional Combine the first 5 ingredients in a bowl, and set aside. Sprinkle chicken with breadcrumbs. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until hot. Reduce heat to low; add water. Cover and cook 8 minutes or until chicken is done. Serve with salsa mixture; garnish with black and green olives, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Coffee Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Beverages Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Quarts strong hot coffee 1/4 Cup chocolate syrup 1/3 Cup sugar 4 cinnamon sticks 1 1/2 Teaspoons whole cloves 1/2 Teaspoon anise flavoring 1 Orange Peel Into Strips For Twists 1 Lemon Peel Into Strips For Twists whipped cream -- Optional Combine coffee, chocolate syrup, sugar, cinnamon sticks, cloves, and anise in slow-cooking pot. Cover and cook on low for 2 to 3 hours. Serve in cups with twist of lemon, twist of orange, and a small dollop of whipped cream (optional) in each. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Melon Facts Recipe By :www.gianteagle.com/makesmpl/farmer/previous/melons.htm Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fun Facts: More than two thirds of all the commercially grown melons in the United States are raised in California's hot interior valley. Watermelons are actually a member of the gourd family. Nutrition Facts: Most melons are good sources of Vitamin C, those with deep orange or red flesh are rich in vitamin A. Try melon in the juicer with carrots and pears and celery; or with peach and blood oranges and drained yogurt "cheese". Found these "facts" on the web at http://www.gianteagle.com/makesmpl/farmer/previous/melons.htm From Pat_H - - - - - - - - - - - - - - - - - - -