* Exported from MasterCook * Mini Nectarine Upside Down Cakes Recipe By :Delicious Serving Size : 6 Preparation Time :1:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- separated 1/4 cup butter 1/2 cup organic white sugar 1 cup low-fat sour cream 1/4 cup lowfat buttermilk 1/2 teaspoon vanilla 1/2 teaspoon almond extract 1 cup organic unbleached flour 2/3 cup organic whole-wheat pastry flour 1 1/2 teaspoons nonaluminum baking powder 1/2 teaspoon baking soda 1/2 teaspoon fine sea salt 1/4 cup honey 1/4 cup maple sugar -- plus 2 tablespoons maple sugar 1 tablespoon butter 2 tablespoons nectarine or peach nectar 2/3 cup chopped dried cherries 3 medium nectarines -- thinly sliced 1. Preheat oven to 350 degrees. Beat egg whites until stiff. Refrigerate. Cream together butter and white sugar until smooth and creamy. Add egg yolks and blend on high until fluffy, 3 to 4 minutes. Beat in 1/4 cup maple sugar. Blend in sour cream, buttermilk, vanilla and almond extract. 2. Sift together flours, baking powder, baking soda and salt. Add to butter mixture and blend until smooth. Fold in egg whites very gently. Set aside. 3. Melt together honey, remaining maple sugar, 1 tablespoon butter and nectar. 4. Spray 6 individual cake pans (each approximately 4 inches in diameter) with nonstick spray. Pour 2 to 3 tablespoons of honey mixture in the bottom of each. Sprinkle with cherries and arrange nectarine slices over the cherries in a fan-like design. Divide cake batter evenly among the 6 pans and smooth the tops. Bake 40 to 45 minutes, until a toothpick inserted in the center comes out clean. 5. Invert each cake on a wire cooling rack. When cool, wrap individually. Description: "Portable shortcake topped with cherries and nectarines." Source: "june 99" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Nothing signals the coming of summer like ripe cherries and nectarines on Yakima Valley fruit trees -- and nothing makes a more perfect dessert for a picnic. small cakes suitable for a picnic or wrapped for a bag lunch. * Exported from MasterCook * Minty Tomato Juice Recipe By :Yoga Cookbook from Sivananda Yoga Vedanta Centers Serving Size : 3 Preparation Time :0:00 Categories : Appetizers Beverages Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon freshly ground coriander seed 2 1/4 cups tomato juice -- spicy or plain 1 1/2 tablespoons fresh lime juice -- or to taste 1 tablespoon finely chopped fresh mint -- 3 lime wedges -- to garnish ice cubes Warm the coriander in a dry skillet over medium-low heat. In a four-cup measure with spout, combine the juices, toasted coriander and mint. Serve over ice with lime wedges. Serves 2 to 4. Description: "Lime softens the acidity of the tomatoes; the seasonings add more interest." Source: "Yoga Cookbook from Sivananda Yoga Vedanta Centers" S(Reviewer): "Pat Hanneman 7/99" Copyright: "1999 Gaia Books" Yield: "24 ounces" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Use more ground coriander if needed. Warmed coriander should be aromatic to balance the tomato juice. Inspired by the ideas in the referenced book. Here's a mid-afternoon tonic or before dinner drink we tried and liked. * Exported from MasterCook * Miso Vegetable Soup Recipe By :Christina Pirello, Cooking the Whole Foods Way pg 38 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- a few vegetables * -- thinly sliced * 3 cups spring water -- or filtered water 3 pieces wakame -- (1 inch) -- soaked until tender -- (about 3 minutes) -- and diced 1/4 teaspoon barley miso -- (1/4 to 1/2) -- per cup of broth -- or brown rice miso fresh scallions -- thinly sliced for garnish * like onion half moons, daikon matchsticks, carrot coins, finely shredded Chinese cabbage or head cabbage, diced winter squash, etc., you get the idea. Vary the veggies each day. --- Miso is a fermented soybean paste used to flavor various dishes, but most widely used to season soups, like bouillon. Miso's natural fermentation process creates a combination of enzymes that strengthen and nourish the intestinal tract. As a result, the blood that nourishes the balance of the body is stronger and cleaner. The quality of our blood creates the people we are, and the health we possess. The best quality misos are those aged over two or more summers. Basic miso soup encompasses the use of miso, of course, a small amount of sea vegetables to mineralize the blood and a variety of fresh vegetables. The balance of these ingredients creates a strengthening energy vital to life. The key to basic miso soup is that it be light and brothy, like consomme with vegetables. The flavor should be delicate, not too salty. Any soup or stew can be seasoned with miso, and the cooking times and styles will be adjusted accordingly. But this is a basic, daily miso broth, the kind traditionally cooked in the Orient for the first meal of the day (yup, breakfast). So keep it light and fresh-tasting, simple and delicious. --- Bring water and wakame to a boil, cover and simmer over low heat for about 3 minutes. Add some vegetables and simmer, covered, over low heat for 3-4 minutes, until just tender. Remove a small bit of hot broth, dissolve the miso and stir into the soup. Simmer, uncovered, without boiling for 3-4 minutes more. Serve garnished with fresh scallions. NOTE: It is very important that you not boil the miso. The beneficial enzymes present need warmth to activate, but boiling them will destroy their benefits, leaving you only with the flavor. Also, remember that garnishing isn't arbitrary or done simply because it makes soup look beautiful, which, of course it does. Garnishing adds a final touch of fresh, light energy to a soup that has cooked over fire for several minutes. All soups need that kind of garnish, and they can include anything raw and fresh--scallions, parsley, sprouts, grated carrot, daikon or gingerroot, to name just a few options. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : * like onion half moons, daikon matchsticks, carrot coins, finely shredded Chinese cabbage or head cabbage, diced winter squash, etc., you get the idea. Vary the veggies each day. * Exported from MasterCook * Mushroom Crepe Manicotti Recipe By :Steven Raichlen Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Italian Low Fat Pancakes, Waffles, Crepes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Lemon Herb Crepes -- see recipe FOR THE FILLING: 8 ounces fresh domestic or exotic mushrooms 2 teaspoons fresh lemon juice 1 tablespoon extra-virgin olive oil 1 small onion -- finely chopped 1 clove garlic -- minced 2 tablespoons Italian parsley salt and freshly ground black pepper a hint of freshly grated nutmeg 1 1/4 cups low-fat or no-fat ricotta cheese 1 egg white Sauce: 1 cup Reduced-Fat Bechamel -- see recipe or one a tomato sauces 1. Prepare the crepes as directed. 2. Wipe the mushrooms clean with a damp cloth and finely chop in a food processor with the lemon juice. (See Tip. If using Shiitake, remove and discard the stems.) Heat the olive oil in a nonstick frying pan. Add the onion and garlic and cook over medium heat until soft but not brown, about 4 minutes. 3. Add the mushrooms and parsley to the onion mixture and increase the heat to high. Cook the mixture until all the mushroom liquid has evaporated. Add salt, pepper, and nutmeg to taste: the mixture should be highly seasoned. Transfer the mushroom mixture to a mixing bowl and let cool slightly. Stir in the ricotta and egg white. 4. Place 3 to 4 tablespoons filling on the bottom third of each crepe (the crepe should be pale side up). Roll the crepe into a tube. Arrange the tubes in a baking dish that's been lightly sprayed or brushed with oil. The recipe can be prepared ahead to this stage and stored in the refrigerator for 6 hours. 5. Preheat the oven to 400F. Spoon the bechamel or tomato sauce in a row down the center of the crepes, leaving the ends exposed. Bake the Manicotti until they are puffed and the filling is set 15 to 20 minutes. Serve at once. TIP: To chop mushrooms in a food processor, cut any large mushrooms in quarters, medium-size mushrooms in half. You can leave the small ones whole. Don't fill the processor bowl more than one-quarter the way. Run the machine in brief bursts. Overcrowding the bowl or over-processing the mushrooms will result in a watery mess. Description: "The earthy flavor of mushrooms in rich-tasting manicotti." Cuisine: "Italian" Source: "High-Flavor, Low-Fat Italian Cooking" Yield: "8 each" Start to Finish Time: "0:45" From PHanneman - - - - - - - - - - - - - - - - - - - NOTES : For a special treat, use fresh porcini mushrooms alone or in combination with button mushrooms, cremini, or Shiitake. * Exported from MasterCook * Mushroom Ginger Pasta With Sugar Snap Peas Recipe By :John Ettinger Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion 1 tablespoon olive oil 1 pound sliced mushrooms 1 cup sherry 1 cup nonfat sour cream -- or less 1 cup plain yogurt 2 teaspoons grated ginger root 12 ounces fettucine 2 cups sugar snap peas 4 ounces sliced waterchestnuts Cut onion in half and thinly slice. Saute the onion in oil for 3 minutes. Remove onions, add sliced mushrooms to the oil and saute for another 4 to 5 minutes. Add the white wine, bring to a boil, then cook down to 3 to 4 tablespoons. Return onions to pan, then add sour cream, ginger and yogurt to taste. Remove from heat. Mix well. Meanwhile cook and drain the fettuccine and the sugar snap peas. Warm waterchestnuts in pasta water. Combine pasta, peas, waterchestnuts and sauce in a serving bowl. Mix well. Offer salt or soy sauce and pepper at the table. Description: "Mushroom-wine sauce with ginger, fettuccine and fat snaps." Source: "Fast, Fresh and Spicy Vegetarian" S(Contributed by): "Pat Hanneman 7/99" Copyright: "Revised 2nd edition, Prima 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Original recipe suggested a dry white wine, 4 ounces of pasta per serving, and omitted peas and waterchestnuts. Lowfat yogurt was too tangy. If too bland, add a pinch of Thai Spice Blend from Schilling. Dinner in under 30 mins. * Exported from MasterCook * Oat Bran Raisin Cookies (Original) Recipe By :The Best of Pantry (Harrowsmith), p. 189 Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup vegetable oil 1 cup brown sugar -- firmly packed 1/2 cup sugar 2 eggs 2 teaspoons vanilla extract 1 1/2 cups rolled oats 1 1/2 cups oat bran 1 cup flour 1/2 teaspoon salt 1/2 teaspoon baking soda 1 cup raisins OR semisweet chocolate chips 1/2 cup chopped walnuts OR chopped pecans 1. Beat together oil, sugar, eggs and vanilla. Add oats, oat bran, flour, salt and baking soda. Stir to mix well. 2. Add raisins [or chocolate chips] and nuts, and blend evenly. 3. Drop by tablespoonfuls onto an ungreased cookie sheet. 4. Bake for 12 to 15 minutes at 350 F (180 C); the cookies should not brown very much. Remove to a wire rack to cool. Makes 4 dozen cookies. Formatted in MasterCook 4 by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : If spicy cookies are desired, add 1 teaspoon (5 mL) cinnamon, 1/2 teaspoon cloves, and 1/2 teaspoon allspice to dry ingredients. Make sure the vegetable oil is fresh and mild. [I would use a newly opened bottle of canola oil.] * Exported from MasterCook * Oat Bran Raisin Cookies #2 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup pureed dates 2 tablespoons canola oil 1 cup brown sugar -- firmly packed 1/2 cup sugar 2 egg whites 1 eggs 2 teaspoons vanilla extract 1 1/2 cups rolled oats 1 1/2 cups oat bran 1 cup flour 1/2 teaspoon salt 1/2 teaspoon baking soda 1 cup raisins 1/4 cup chopped walnuts OR chopped pecans 1. Beat together oil, sugar, eggs and vanilla. Add oats, oat bran, flour, salt and baking soda. Stir to mix well. 2. Add raisins [or chocolate chips] and nuts, and blend evenly. 3. Drop by tablespoonfuls onto an ungreased cookie sheet. 4. Bake for 12 to 15 minutes at 350 F (180 C); the cookies should not brown very much. Remove to a wire rack to cool. Makes 4 dozen cookies. The Best of Pantry (Harrowsmith), p. 189 Formatted in MasterCook 4 by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : If spicy cookies are desired, add 1 teaspoon (5 mL) cinnamon, 1/2 teaspoon cloves, and 1/2 teaspoon allspice to dry ingredients. Make sure the vegetable oil is fresh and mild. [I would use a newly opened bottle of canola oil.] --- Oat Bran Raisin Cookies: Instead of 3/4 cups oil, you can use 3/4 cup pureed dates and 2 TBSP canola oil. Take 1 egg and use 2 egg whites, instead. Use 1/4 cup finely chopped walnuts or pecans. Don't use chocolate chips. c Sarah Phillips, www.healthyoven.com * Exported from MasterCook * Olive Bread With Brine And Molasses Recipe By :Pat Hanneman Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- COMBINE LIQUID: 1 cup tepid water 1/2 cup olive brine -- liquid 1 tablespoon molasses 2 tablespoons extra virgin olive oil ADDITIONS: 2 2/3 cups unbleached bread flour 1/3 cup cracked-wheat flour 1 teaspoon dried thyme 1/2 cup pitted kalamata olives -- roughly chopped 2 teaspoons yeast FINISHING: olive oil spray 2 tablespoons coarse garlic salt with parsley 1/2 teaspoon coarsely ground pepper Ready: Combine liquid to blend. Combine the flours and thyme. Have the measure of olives and of yeast at hand. Place ingredients in your breadmaker per manufacturer's instructions (liquid first or last, etc). Set machine controls to start the Dough cycle. Watch the mixture: add a little flour or more liquid (a teaspoon at a time) to compensate for the moist olives or the absorbent cracked wheat flour. The dough ball should be pliable and slightly tacky (no dough adheres to your finger when touched). At the end of the dough cycle, unplug the machine and remove the bin. Transfer dough to a lightly floured surface. Knead by hand 2 or 3 times to release the air and to shape into a ball without seams. Lightly spray a medium-sized bowl with vegetable oil and place the dough inside, rotating to coat. Cover with Plastic wrap and let rise until double in volume (60 mins). PREHEAT OVEN: 350F. Transfer dough to a nonstick baking sheet. Sprinkle with garlic salt, parsley and pepper. Bake 50-60 minutes or until golden brown and aromatic. To check for doneness, an instant-read thermometer should register between 190 and 205F. Remove from oven; transfer to a rack and let cool 15 minutes before slicing. Acknowledgements: This recipe was adapted from one posted by Joan "Flour Power" (LIR119@delphi.com) at The Village Bakery (online). Description: "A round loaf baked in the oven with a salty crust. Tested: Double Rise Bread aided by machine." Source: "Riverside, CA 1999-Jul-06" Yield: "16 slices" Start to Finish Time: "3:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Variation: Substitute rye flour for the cracked wheat flour and add more water, as needed to form the dough. Caution: The dough gets too stiff and hard to be kneaded for the second time by the machine. Recipe was tested using the machine to mix and proof. The shaped dough was "tacky" enough to hold the garlic salt and pepper without using a egg-white glaze. This recipe came about by accident. I had intended to make the bread in the ABM but the little motor labored so I thought it would take up smoking during that second knead. And so ... I made a Round loaf. Bob loved it. I did too. We really liked the touch of garlic salt and pepper on the crust. If anyone wants to test this recipe (and my instructions), please let us know the results. We served this with a canned lentil soup thinned with mushroom broth and chunked with leftovers (potato cubes, over-ripe tomatoes, spinach) and fresh cilantro (of course). Tonight it will go with a salad. * Exported from MasterCook * Onion Dill Batter Bread Recipe By :October 1997 GH magazine Serving Size : 16 Preparation Time :4:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 1 bunch green onion -- chopped 2 tablespoons fresh parsley -- chopped 1 tablespoon dillweed 1 package dry yeast 2 tablespoons sugar 2 teaspoons salt 1/2 cup cornmeal -- plus 1 tablespoon 4 cups flour 2 cups buttermilk 1. In ten inch skillet, melt butter over medium heat, add chopped onions and cook, stirring frequently, five minutes or until tender. Remove skillet from heat and stir in parsley and dillweed. In large bowl, combine yeast, sugar, salt, 1/2 cup cornmeal, and two cups of the flour. In 1 quart saucepan, heat buttermilk and 1/4 cup water over low heat until very warm....about 120-130 degrees. 2. With mixer at low speed, gradually beat liquid into flour mixture just until blended. Increase speed to medium, beat two times. 3. Beat in 1/2 cup flour to make a thick batter. Beat two minutes longer. Scrape bowl frequently with spatula. With wooden spoon, stir in green onion mixture and remaining 1 1/2 cups flour to make a stiff batter. Cover loosely with plastic wrap and let rise in warm place about one hour, until doubled. Grease two 1 1/2 quart round casseroles; sprinkle evenly with cornmeal. 4.WIth wooden spoon, stir down batter; divide in half and turn into casseroles. Cover loosely with plastic wrap; let rise in warm place about 45 minutes, until doubled. 5. Preheat oven to 375 degrees. Sprinkle tops of loaves with cornmeal. Bake 30 to 35 minutes, until loaves sound hollow when lightly tapped with fingers. Remove loaves from casserole and cool on wire rack. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Noodles Recipe By :Lowfat Living, Robert and Leslie Cooper Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces Chinese noodles 1/4 cup vegetable broth -- PLUS 2 tablespoons vegetable broth 2 tablespoons toasted sesame oil 1/4 cup rice wine vinegar 1 1/2 tablespoons low sodium soy sauce 1 1/2 teaspoons natural peanut butter 1 1/2 teaspoons ground ginger 1 teaspoon garlic powder 3/4 teaspoon sugar 1/2 teaspoon ground black pepper 1 teaspoon minced cilantro -- to 3 tsp 1/8 teaspoon red pepper flakes -- optional 2 carrots -- julienned 1 1/2 cups broccoli florets 1 zucchini -- cubed 8 ounces waterchestnuts -- sliced 4 ounces pimiento -- chopped 3 scallion -- sliced 1/2 tomato -- chopped, optional Cook the noodles until al dente; 2-3 minutes. Drain and toss with 1/4 cup of the broth. Combine the oil, vinegar, spices, soy sauce, and peanut butter. Pour over the noodles and toss. Stir fry the carrots and broccoli in the remaining 2 tbsp broth until crisp-tender. Add the zucchini and cook for a few more minutes. Combine all the vegetables with the noodles. Serve at room temp. Garnish with tomatoes. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta And Chicken With Tomato Pesto Recipe By :Prevention Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Italian Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup defatted reduced-sodium chicken broth 1/2 cup sun-dried tomatoes, dry-packed -- quartered 12 ounces skinless boneless chicken breast halves 8 ounces radiatore or short fusilli 1/2 cup Italian parsley -- loosely packed 2 tablespoons balsamic vinegar 1 tablespoon chopped fresh thyme -- packed 2 large garlic cloves 1 shallot -- quartered 1/4 teaspoon freshly ground black pepper 8 kalamata olives -- pitted and sliced Fresh thyme sprigs -- for garnish Preliminaries: Preheated broiler or grill; pasta pot of boiling water. The following steps occur simultaneously. REHYDRATE TOMATOES: In a small saucepan, bring the broth to a boil over high heat. Stir in the sun-dried tomatoes and remove the pan from the heat; let stand for 15 minutes or until the tomatoes soften. GRILL/BROIL CHICKEN: Cook chicken breasts until no longer pink. Transfer to a cutting board and allow to cool. When cool, cut into 1/2-inch cubes. PASTA: Add pasta to boiling water, return to boil and cook until tender. Drain the pasta in a colander and transfer to a large bowl for mixing. PESTO: Place parsley, vinegar, thyme, garlic, shallots and black pepper in a food processor. Add the sun-dried tomatoes and broth, process until finely chopped. ASSEMBLE: Combine pasta (in the bowl) with pesto. Add the cut chicken and rough-cut olives; toss to combine. Garnish with tips of fresh thyme sprigs. Serve warm or at room temperature. Description: "Broiled chicken and radiatore with balsamic-dried tomato pesto, garnished with kalamata olives and fresh thyme." Cuisine: "Italian" Source: "Healthy Italian Cooking" S(Email): "kitpath@earthlink.net 7/99" Copyright: "1996 Rodale" Start to Finish Time: "0:40" (378 calories, 4.6g fat (11%), 3.9g fiber) From PHanneman - - - - - - - - - - - - - - - - - - - NOTES : Cut one-inch pieces from the tops of fresh thyme sprigs and reserve for garnish. Optional: use your choice of an Italian dry-rub or wine-vinegar marinade on the chicken breasts prior to broiling/grilling. Here you go: another dish with olives. This one has a sun-dried pesto. The fat content is low enough to add feta. Durkee makes a good marinade for Chicken: peppery and herbal, moisten with vinegar and water or juice. Or use as a dry-rub. --- We had this for dinner and loved it. Slurped it. I had leftover grilled chicken from yesterday and I used about 3 ounces for two people. Added 1 floret head of broccoli. doubled the balsamic and garlic. Other wise we halved the recipe. Very good. I think it would go well with a crumbled Greek cheese. It took about 20 minutes total to get water up to a boil etc. [] * Exported from MasterCook * Pasta Chicken Salad Recipe By :BHG Low Calories Recipes 1992, pg9 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pasta -- corkscrew 1/2 cup fat-free yogurt -- plain 2 tablespoons fat-free mayonnaise -- or salad dressing * 1 tablespoon Parmesan cheese -- grated 1/4 teaspoon garlic salt 1/4 teaspoon dried Italian seasoning -- crushed 1 cup shredded cabbage -- mix with carrots 1/4 cup shredded carrots -- mix with cabbage 6 ounces cooked chicken -- chopped 1 small tomato -- seeded and chopped Lettuce leaves *Recipe called for reduced calorie mayonnaise, I used fat-free Cook pasta according to package direction, Drain. Rinse under cold water. Drain again. For dressing, stir together yogurt, mayonnaise, Parmesan cheese, garlic salt, Italian seasoning and dash pepper. Toss together the pasta, dressing, cabbage and carrots, chicken and tomatoes in a large mixing bowl. Cover; and chill for several hours. Serves 2 Nutritional Information according to magazine: 335 Calories, 29g Protein; 28g Carbohydrates; 12g Fat; 72mg Cholesterol; 2g Dietary Fibre Food Exchange: 3 meat, 1 bread, 1 vegetable, 1 fat. WW Points: 7 (according to magazine calculations) WW Points: 6 (according to MC) I changed cooked chicken from 1 cup to 6 ounces and reduced-calorie mayonnaise to fat-free the recipe asked for 1 cup mixed shredded cabbage and carrots, I used 1 cup shredded cabbage and 1/4 cup shredded carrots. Typing and WW Points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Nutmeg Frappe Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Beverages Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Peach Slices 1 Cup Vanilla Low-Fat Ice Cream 1/2 Cup Skim Milk 1 Tablespoon Powdered Sugar 1/8 Teaspoon Ground Nutmeg Mint Sprigs -- Optional Ground Nutmeg -- Optional Combine the peach slices, ice cream, milk, powdered sugar, and 1/8 teaspoon nutmeg in a blender, and process until smooth. Pour the frappe into glasses. Garnish with mint sprigs, and sprinkle with additional nutmeg, if desired. Serve immediately. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Pancakes Recipe By :Veggie Life, June 1998 Serving Size : 14 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Unbleached White Flour 3/4 cup Whole Wheat Flour 2 Tbsp Granulated Sugar -- Note 1 1 1/2 Tbsp Baking Powder 1/4 Tsp Salt 1 Tsp Cardamom 1/2 Tsp Cinnamon 2 Lg Eggs -- Or Egg Replacer Equivalent 1/2 Tsp Almond Extract 1 cup Skim Milk -- Or Oat Milk 2 Tbsp Mango Chutney -- Finely Chopped 2 Lg Peaches -- Finely Diced (Abt 1 1/2 C) Cooking Spray Lacto/Ovo/Vegan Note 1: Or naturally milled cane sugar Serve these healthy and delicious pancakes with pure maple syrup or a dollop of plain yogurt. Preheat oven to 250F. In a med bowl, whisk together flours, sugar, baking powder, salt, cardamom, and cinnamon. In another bowl, combine eggs, almond extract, milk, and chutney. Whisk well to blend. Pour liquid mixture over dry mixture, all at once, using a rubber spatula to scrape the bowl. Using a spoon, mix the batter just until the dry ingredients are incorporated. (Don't beat the batter or your pancakes will be tough.) Fold in peaches. Heat a large, non-stick skillet or griddle over med heat. Spray or brush lightly with oil. Drop 1/4 C measures of batter onto heated skillet, without crowding (or turning the pancakes will be difficult). Cook for 3 - 5 min or until tiny bubbles appear on the top. Turn pancakes and cook the other side for 2 - 3 min, or until med brown. Transfer cooked panceakes to an oven-proof platter and keep warm in the oven. Continue cooking remaining batter, brushing or spraying skillet between batches. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 74.2 Total Fat 0.8g Sat Fat 0.2g Carb 14.2g Fib 1.3g Pro 3g Sod 172mg CFF 9.7% * Exported from MasterCook * Perogies With Potato Cheese Filling Recipe By :The Best of Pantry (Harrowsmith), p. 110 Serving Size : 48 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ****DOUGH**** 3 cups flour plus extra for kneading 1 1/2 teaspoons salt 1 large egg 4 teaspoons vegetable oil ****FILLING**** 2 medium potatoes -- peeled and cut into pieces 1 tablespoon butter 1 onion -- chopped 1 1/4 cups grated cheddar cheese -- sharp 4 tablespoons yogurt -- up to 6 tablespoons OR sour cream 1 tablespoon fresh parsley -- chopped salt freshly ground pepper **** DOUGH **** 1. To make dough, stir together flour and salt in a large bowl. 2. In a small bowl, whisk together egg, oil and 3/4 cup water. 3. Stir egg mixture into flour to make a soft but not sticky dough. If dough does not hold together in a ball, add more water 1 teaspoon at a time, being careful not to make dough sticky. 4. Turn dough onto a lightly floured surface, and knead briefly about 10 times, until dough is smooth. Cover with a mixing bowl or plastic wrap, and let rest for 30 to 40 minutes. **** FILLING **** 5. To make filling, boil potatoes for 7 to 9 minutes or until tender. Drain, and let cool. 6. In a small skillet, melt butter. Add onion, and cook over medium heat for 4 to 6 minutes or until onion is tender and lightly browned. Set aside. 7. Place potatoes in a large bowl, and mash until smooth. Add onion, cheese and enough yogurt or sour cream to give a soft but not moist puree. 8. Add parsley, and season with salt and pepper to taste. **** PEROGIES **** 9. Working with a quarter of the dough at a time, roll out on a lightly floured surface as thin as possible (about 1/16 inch/1.5 mm thick). 10. Using a 3-inch (7.5 - 8 cm) round cutter, cut dough into circles. Place a heaping teaspoon of filling in the center of each circle, and lightly brush edges with water. Fold in half, pinch edges together to seal, and set aside on a floured surface, making sure perogies do not touch. 11. Cover with plastic wrap to prevent drying while working with the remaining dough. (The perogies can be prepared ahead and stored, covered with plastic wrap, for up to 8 hours in the refrigerator or a month in the freezer. Once frozen, they can be layered in an airtight container. Do not thaw before cooking.) 12. In a large pot of gently boiling salted water, cook perogies in batches, stirring to prevent them from sticking, for 2 to 3 minutes or until tender. 13. With a slotted spoon, remove to a warm serving platter, and keep warm while cooking remaining perogies. Makes 48 perogies. Formatted in MasterCook by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : I was really surprised to discover that perogies could be low-fat if plain low-fat yogurt were used in the filling instead of sour cream, and if the perogies are cooked in water instead of being fried. * Exported from MasterCook * Pineapple Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box angel food cake mix -- * 20 oz canned crushed pineapple in juice * (Betty Crocker works the best because it is a one-step mix) (That's all the ingredients!) Mix the angel food cake and the pineapple (with the juice) together. Do NOT make the angel food cake according to the directions on the box, just mix the cake mix with the pineapple (and juice). Put in 9X13 pan (do not grease the pan or the angel food cake will not rise) and bake 25-30 mins at 350 degrees. 1/12th of the cake equals 3 WW POINTS. From Carrie Kerns - - - - - - - - - - - - - - - - - - - NOTES : Here are two summer dessert recipes that my WW leader passed along to us. They're really easy! * Exported from MasterCook * Plum Salsa Recipe By :Weight Watchers Magazine 8/99 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds ripe plums -- quartered and pitted 1 small red onion -- quartered 1 cup fresh cilantro 3/4 cup fresh mint 1 tablespoon white wine vinegar 1/2 teaspoon salt 1/4 teaspoon pepper 1/8 teaspoon red pepper Place plums and onion in a food processor; pulse 10 times, scraping sides of bowl occasionally. Add cilantro and remaining ingredients; pulse five times or until mixture is chopped. Do not over process mixture or salsa will become mushy. Six 1/2 cup servings. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Quesadilla's Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Mexican & Southwestern Potatoes Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 small onions -- thinly sliced 1 large russet potato -- peeled & diced 1 cup vegetable broth salt -- to taste pepper -- to taste 6 flour tortillas -- (8 inch) 1/2 cup low-fat sour cream 1 medium tomato -- chopped 2 fresh jalapenos -- thinly sliced Heat oil in a medium non-stick skillet over medium heat; add half the onions and cook until golden brown about 5 minutes. Stir in diced potatoes and cook 1 minute. Stir in broth and simmer until the potatoes are tender and liquid has been absorbed, about 8 minutes. Season to taste with salt and pepper. Preheat oven to 400F. Coat 2 nonstick baking sheet with cooking spray. Arrange 3 tortillas on the baking sheet, top with potato mixture and remaining tortillas. Coat top tortilla with cooking spray. Bake turning once until lightly browned and heated through, about 10 minutes. Cut each into wedges. Serve with sour cream, tomatoes and jalapenos passed at the table. >From the Recipe files of RecipeLu - recipelu@recipelu.com Source: "Vegetarian Times - March 1999" S(Formatted/Posted by:): "RecipeLu - recipelu@recipelu.com" Yield: "24 wedges" - - - - - - - - - - - - - - - - - - - NOTES : Eliminate the high fat content of traditional quesadillas by eliminating the CHEESE. * Exported from MasterCook * Pudding Pie Recipe By :"bobbiev" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lowfat graham crackers 2 large packages instant pudding -- (3 cups) fatfree Cool Whip Take a 9x13" pan, line the bottom with lowfat graham crackers. Prepare two large (3 cup) packages instant (sugar free if you like) pudding mixes (we used banana in one and chocolate in the other). Pour prepared pudding on top of graham crackers. Spread fat free Cool Whip on top. Keep refrigerated. Serves about 15. It was a great success. - - - - - - - - - - - - - - - - - - - NOTES : I made this for the 4th and it was a hit. * Exported from MasterCook * Pumpkin Cake #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box angel food cake -- * 15 oz canned pumpkin 1 cup water 1 tablespoon pumpkin pie spice * (Betty Crocker works the best because it is a one-step mix) Mix all ingredients together. Do NOT make the angel food cake according to package directions, just mix the cake mix with the other ingredients. Bake at 350 in 9x13 (do not grease or it won't rise) for 25 mins. 1/12th cake = 3 WW POINTS. From Carrie Kerns - - - - - - - - - - - - - - - - - - - NOTES : Here are two summer dessert recipes that my WW leader passed along to us. They're really easy! * Exported from MasterCook * Quick Raspberry Pilaf With Pine Nuts Recipe By :Julie Sahni Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pt Red Raspberries 1/4 Tsp Ground Cinnamon 1/4 Tsp Grated Nutmeg 1/8 Tsp Ground Cloves 2 cup Julie Sahni's Four Minute Basmati Rice -- See Recipe 2 Tbsp Toasted Pine Nuts Set aside half the raspberries for garnish and mince the remaining half. Combine minced raspberries, cinnamon, nutmeg, cloves and 1/4 C water in a nonstick saute pan over med-high heat and bring to a boil. Add rice and mix until the fruit puree is well distributed. Continue cooking until the rice is heated through. Transfer the rice to a heated platter, scatter the reserved raspberries and pine nuts on top and serve. Makes: 4 - 6 servings Posted with permission from Julie Sahni From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Beef And Blue Cheese Sandwiches Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Fat-Free Mayonnaise 1 Tablespoon Dijon Mustard 1/4 Teaspoon Pepper 2 Hamburger Buns -- Sliced 2 Romaine Lettuce Leaves 4 Slices Tomato 4 Slices Green Pepper 4 Slices Red Onion 4 Ounces Thinly Sliced Lean Roast Beef 2 Tablespoons Crumbled Bleu Cheese Combine mayonnaise, mustard, and pepper, and stir well; spread on cut sides of sandwich buns. Line the bottom half of each sandwich bun with a lettuce leaf; top each with tomato slices, bell pepper, onion slices, roast beef, blue cheese, and top halves of buns. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Caramelized Pears Recipe By :Encore with Claudine, Pepin Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole Anjou or Bartlett pears with stems 2 tablespoons unsalted butter 1 tablespoon lemon juice 1/4 cup sugar 3 tablespoons Madeira wine 4 mint leaves -- for decoration Preheat oven to 425F. Do not remove the stems from the pears, but peel them with a vegetable peeler. Then, using a melon baller, citrus spoon or half-teaspoon measuring spoon, remove the seeds from each pear by digging them out from the base. Melt the butter in a small gratin dish. Stir the lemon juice into the butter. Roll the pears in this mixture and sprinkle them with the sugar. Stand the pears upright in the gratin dish, and place them in the 450F preheated oven. Cook the pears for about 1 1/4 hours, basting them with their own juices every 15 or 20 minutes, until they are nicely brown and tender when pierced with a knife. The juices should be caramelized and a rich brown color at the end of the cooking; if they should begin to burn, prevent this by immediately adding 3 to 4 tablespoons of water to the gratin dish. When the pears are tender, remove them from the oven. Add the Madeira wine to the dish, and stir well to combine it with the juices. Cool the pears to room temperature. Serve them with the accumulated juices spooned over and around them. Decorate with mint leaves. Makes 4 servings - each 216 calories, 1 g protein, 5 g fat, 3 g saturated fat, 43 g carbohydrates, 4 g fiber, 1 mg sodium, 12 mg cholesterol -- Publisher Description: "Fresh pears roasted with stem and served with Madeira sauce." Source: "Jacques Pepin's Kitchen 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Success of this dessert depends largely on the quality and ripeness of the fruit. Anjou or Bartlett pears are roasted at a high temperature for more than 1 hour, until their juices caramelize and turn a rich mahogany color. The juices are then diluted with a little Madeira, and the pears are served at room temperature with the juices. From Pepin: about 1.5-lbs of pears and 2 tablespoons butter. * Exported from MasterCook * Roasted Chicken Salad With Creamy Ginger Dressing Recipe By :Beverly Mills and Alicia Ross, DESPERATION DINNERS Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Creamy Ginger Dressing -- (recipe follows) 10 oz. packaged blended salad greens -- or 8 cups of your favorite torn salad greens 16 cherry tomatoes -- cut in half 2 celery stalks -- thinly sliced 1 cup already-shredded carrots 1 cup already-sliced fresh mushrooms 1 roasted chicken breast meat -- (about 1 1/4 lbs.) -- (1 3/4 cups chopped) 5 oz. canned sliced water chestnuts -- optional --- Creamy Ginger Dressing: 1 cup nonfat plain yogurt 2 cloves fresh garlic 1 tbsp. low-sodium soy sauce 1 tbsp. ketchup 2 tsp. chopped ginger -- (bottled or fresh) 1 tsp. sesame oil 1 tsp. granulated sugar Cook's notes: If you plan to make the salad soon after purchasing the chicken (and the meat is warm), do step 3 of the recipe first and then refrigerate the chicken meat until you are ready to assemble the salad. 1. Make the Creamy Ginger Dressing and set aside: - Measure the yogurt into a 4-cup glass measure. Peel and finely mince the garlic and add it to the yogurt. Do not stir. - Pour the soy sauce, ketchup, ginger, sesame oil and sugar on top of the yogurt. Stir with a wire whisk until well blended. - Serve at once or refrigerate for several days. Makes 1 1/4 cups, with 1/2 fat gram in a 2-tablespoon serving. 2. Divide the greens evenly among each of 4 dinner plates. Top each plate with 8 cherry tomato halves, 1/4 of the celery, 1/4 cup shredded carrots and 1/4 cup mushrooms. Set aside. 3. Remove the chicken legs and wings and reserve for another use. Remove the skin from the chicken and discard. Cut and pull the chicken breast meat away from the bone in chunks, using a knife and your fingers. Repeat with the thigh portions. Cut the meat into bite-size chunks. Sprinkle the meat evenly over the 4 plates. 4. Drain and rinse the water chestnuts (optional) and divide them equally among the plates. Drizzle each plate with 2 tablespoons Creamy Ginger Dressing. Serve at once. Serves 4. JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : The recipe below for Roasted Chicken Salad with Creamy Ginger Dressing has only 206 calories and 5 grams of fat per serving and goes together in less than 20 minutes. As a bonus, you'll have enough homemade dressing left over for another meal later in the week. * Exported from MasterCook * Rosemary And Thyme Shortbread Cookies Recipe By :Chef Daryle Ryo Nagata, Waterfront Hotel, Vancouver, BC Serving Size : 8 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons unsalted butter 1 1/2 tablespoons fine granular sugar 1/2 cup all-purpose flour 1 teaspoon thyme -- (freshly chopped) 1 teaspoon rosemary -- (freshly chopped) 1/2 teaspoon flower petals -- (fresh) Cream the butter and sugar together with a wooden spoon or electric mixer until smooth. Slowly add in the flour, herbs and flower petals. Mix until consistency allows the ability to form a small ball. Roll out the ball to a 1/2 to 1/4 inch thick. Cut out desired shapes. Bake on non-stick paper or pan at 325F for 15-20 minutes or until slightly brown. Cool and dust with sugar and serve. Downloaded from: http://www.chefsexpress.com/waterfronthotel/ Converted by MC_Buster. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rosemary Onion Salsa Recipe By :Weight Watchers 8/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 5 cups red onion -- slivered 1 tablespoon sugar 2 tablespoons red wine vinegar 1 1/2 teaspoons fresh rosemary -- use less if dried 1/4 teaspoon salt 1/4 teaspoon pepper Heat oil in a large nonstick skillet over medium high heat. Add onion. Saute 7 minutes or until lightly browned. Add sugar, red wine vinegar and remaining ingredients; reduce heat to medium, and saute an addtional five minutes. Serve warm or at room temperature. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salad Of Vine Fruits With Ginger, Chili And Mint Syrup Recipe By :Harvest of Healing Foods, Christine McFadden Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small cantaloupe 3 kiwi fruit 1 1/4 cups red or black seedless grapes fresh mint sprigs -- for garnish Syrup: 1/2 cup sugar 1 1/4 cups water 2 thinly pared strips lime peel 3 thin slices fresh ginger root 1 fresh green chili pepper -- seeded 4 mint sprigs To make the syrup, put the sugar and water in a small saucepan with the remaining ingredients. Stir over low heat until the sugar has dissolved, then boil for 5 to 7 minutes, until syrupy. Leave to cool, then strain. Scoop the melon into balls with a melon-baller. Put in a serving bowl with any juice. Peel the kiwifruit and thinly slice crosswise, then cut in half. Add to the melon. Halve the grapes, add to the other fruit. Pour syrup over fruit, cover and chill. Decorate with fresh mint before serving. Description: "Refreshing cantaloupe, kiwifruit and grapes. Make ahead and chill while you prepare dinner" Cuisine: "Fruit" Source: "Harvest of Healing Foods, Christine McFadden" S(Reviewer): "Hanneman 7/99" Copyright: "1998 CLB International" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Oat Patties Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/2 ounces can pink salmon 1 small sweet onions -- chopped 2 egg whites 1/2 cup quick cooking oatmeal non-stick spray Preheat oven to 375 degrees. Drain salmon;remove large bones & skin. In bowl,flake salmon & add other ingredients. Mix well,divide & form into 8 patties. Spray baking sheet. Bake 10 to 12 minutes on each side. From" eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scrambled Tofu And Vegetables On Polenta Recipe By :Christina Pirello, Cooking the Whole Foods Way Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- spring or filtered water 1 scallions -- thinly sliced -- (1 to 2) 1 carrot -- thin matchsticks 1 cup button mushrooms -- thinly sliced brushed free of dirt -- 1 to 2 cups 1/2 cup corn kernels -- frozen or fresh soy sauce 1 pound extra firm tofu -- crumbled --- Polenta: 5 cups spring or filtered water 1 pinch sea salt 1 cup fine yellow corn meal Heat a deep skillet. Add 2-3 tablespoons of water and add scallions and a splash of soy sauce. Water-saute for 30 seconds. Add carrots, a splash of soy sauce and saute 1 minute. Add mushrooms and corn, a splash of soy sauce and saute for 1-2 minutes. Spread veggies evenly over skillet surface. Top with crumbled tofu, season lightly with soy sauce and add a light sprinkling of water to allow the dish to steam. Cover and simmer for 5-7 minutes. Remove cover and stir to combine ingredients. Soft Polenta Bring water and salt to a rolling boil. Slowly whisk corn meal into boiling water, reduce heat to low and cook, stirring frequently, until mixture thickens and center "heaves," about 25 minutes. Spoon soft polenta into individual serving bowls and top with scrambled tofu. Serve hot. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : We enjoy scrambled tofu, but I never thought to put it over polenta. Try this for breakfast or dinner. * Exported from MasterCook * Seared Giant Shrimp With Grapes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Tiger Shrimp 1/4 Tsp Salt 1/4 Tsp Coarse Black Pepper 2 Tsp Vegetable Oil -- Or Grapeseed Oi 1 Tbsp Thinly Sliced Lemon Zest 1 Tbsp Thinly Sliced Lime Zest 1 Tbsp Thinly Sliced Jalapeno Pepper 1 Tsp Thinly Sliced Ginger 1 cup Sliced Red Seedless Grapes 3 Tbsp Dark Rum 2 Tbsp Brown Sugar 2 Tbsp Freshly Squeezed Lemon Juice 1 Tbsp Freshly Squeezed Lime Juice Peel and devein shrimp, pat dry and season with salt and pepper. Heat the oil in a large nonstick skillet. Cook shrimp over medium-high heat until bright pink and curling, about 2 minutes. Stir in lemon zest, lime zest, jalapeno, ginger and grapes. Simmer 1 minute. Pour on the rum, being careful to keep your hands and face away from any flame. Simmer 1 minute. Stir in brown sugar, lemon juice and lime juice and simmer until sauce is slightly syrupy and the shrimp are just cooked through. Serve 3 shrimp to each guest with grapes and sauce poured over them. Nutritional information per serving: 112 calories, 9.2 g protein, 3 g fat, 82 mg cholesterol, 13 g carbohydrate, 244 mg sodium, .8 g fiber, 24.2% CFF Makes 4 servings http://www.tennessean.com/ From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Semolina Sesame Bread Recipe By :http://www.google.com/search?q=Semolina+Sesame+Bread Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Lb Loaf -- (1 lb loaf) --- 2 teaspoons active dry yeast -- (1 1/4 teaspoons) 3 cups semolina flour -- (2 cups) 3 tablespoons wheat germ -- (2 tablespoons 1 1/2 tablespoons sugar -- (1 tablespoon) 1 1/2 teaspoons salt -- (1 1/4 teaspoons) 1/3 cup toasted sesame seeds -- (1/4 cup) 1 1/4 cup water -- (3/4 cup + 2 T) 3 tablespoons olive oil -- (2 tablespoons) Add all ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturer's directions. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shortcakes Recipe By :Fatfree Digest Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups baking mix #4 -- see recipe 2/3 cup skim milk For shortcakes, with 2 1/4 c. mix add 2/3 c. skim milk. >From: Joan From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skewered Singapore Chicken And Pineapple Recipe By :Cooking Light (March 1999) (modified) Serving Size : 4 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Fruit Grilled, Smoked, Bbq Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup light brown sugar 1/3 cup low sodium soy sauce 1/4 cup pineapple juice 1/4 cup fresh lime juice 4 teaspoons grated ginger root 1 tablespoon curry powder 6 garlic cloves -- minced 1 pound boned and skinned chicken breast halves -- cut into -- 1 inch cubes 1 large red bell pepper -- cut into 1" cubes 2 cups canned pineapple chunks in juice 3 medium onions -- cut into 1" cubes 1 1/2 cups basmati rice Combine first 7 ingredients in a small bowl. Pour mixture over boneless skinless chicken breast cubes and marinate in refrigerator 4 hours-overnight. Thread marinated chicken cubes, bell pepper cubes, pineapple chunks and onion cubes alternately onto skewers. Place kebabs on grill and cook for 10-15 minutes until chicken is done, turning occasionally. Cook basmati rice according to package directions. Serve with cooked skewers. Per serving: 586 calories; 3.5 g fat (5.4% calories from fat); 36.1 g protein; 104.2 g carbohydrate; 66 mg cholesterol; 933 mg sodium From Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sliced Cantaloupe And Blackberries With Almond Cream Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Fat-Free Cream Cheese -- Tub Style 2 Tablespoons Powdered Sugar 1 Tablespoon 1% Low-Fat Milk 1/4 Teaspoon Almond Extract 1/2 Cantaloupe -- Peeled And Seeded -- Cut Lengthwise 1 Cup Blackberries 4 Teaspoons Sliced Almonds -- Roasted Mint Sprigs -- Optional Combine first 4 ingredients in a small bowl, and beat at high speed of a mixer until smooth. Arrange cantaloupe slices, 1/4 cup blackberries, and 2 tablespoons cream cheese mixture on each of 4 dessert plates. Sprinkle each serving with 2 teaspoons toasted almonds, and garnish with mint springs, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwest Chicken Potato Salad Recipe By :Betty Crocker Summer 1999 Salads! Pg60 Serving Size : 6 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds new potatoes -- (5 or 6 medium), cut into 3/4" cubes 1/4 cup water 1/4 cup fat-free mayonnaise -- or salad dressing (see Note 1) 1/4 cup fat-free sour cream -- (see Note 2) 1/4 cup salsa 1 1/2 cups cooked chicken -- or turkey, cubed 1 cup tomato -- seeded and chopped -- (1 large) 1 cup corn -- frozen, thawed (see Note 3) 1 drop Tabasco sauce -- (see Note 4) 2 tablespoons olives, small -- sliced, drained Place potatoes and water in 2-quart microwavable casserole. Cover and microwave on High 10 to 12 minutes or until potatoes are tender; drain. Mix mayonnaise, sour cream and salsa in large bowl. Gently stir in remaining ingredients. Cover and refrigerate at least 2 hours until chilled. Serves 6 Nutritional Value as per original recipe: Calories 275, Fat 12g, Cholesterol 40mg, Sodium 220mg, Carbohydrate 32g, Dietary Fiber 3g, Protein 13g. Diet Exchanges: 2 Starch, 1 Lean Meat, 1 Fat. WW Points = 6 Nutritional Value from MC on which I based my own Point count using fat-free products: Calories 199, Fat 2g, Cholesterol 31mg, Sodium 246mg, Carbohydrate 31g, Dietary Fiber 3g Protein 15g Food Exchanges: 1-1/2 Starch, 1-1/2 Meat, 1/2 Vegetable, Other Carbohydrates: 1/2 WW Points = 4 . Note 1: Original recipe called for regular mayonnaise or salad dressing Note 2: Original recipe called for regular sour cream Note 3: Original recipe called for 1 can (7 ounces) whole kernel Note 4: Original Recipe called for 2 tablespoons chopped green chilies, drained Recipe also said to spice this south-of-the border salad, add 1 jalapeno chili, seeded and finely chopped, instead of the green chilies. Description: "Add a little Mexican twist to ever-popular potato salad" Source: "Betty Crocker Summer 1999 Salads! Pg60" Start to Finish Time: "2:22" T(Chill): "2:00" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Here is the Southwest Chicken Potato Salad that I had in my lunch this week, because I am only a beginner at salsa etc, I used mild salsa and only 1 drop of hot sauce, and I had a yogurt after (stop laughing Chris!). I loved it, you can add extra spice if you desire. This salad can be one you could take to a family outgoing as long as it is kept in a chilled place as it used mayo & sour cream. * Exported from MasterCook * Southwestern Wheat Berry Pilaf Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Uncooked Wheat Berries 2 Anaheim Chili Pepper 1 Cup Diced Red Bell Pepper 1 cup Jicama -- Peeled And Diced 3/4 Cup Minced Red Onion 1/3 Cup Minced Fresh Cilantro 3 Tablespoons Fresh Lime Juice 1 1/2 Tablespoons Olive Oil 1/2 Teaspoon Salt 2 Garlic Clove -- Minced 15 Ounces Black Beans -- Rinsed And Drained Cilantro Sprigs -- Optional Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain. Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook uncovered, 1 hour or until tender. Drain and set aside. Cut chilies in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil lines baking sheet; flatten with hand. Broil chilies 8 minutes or until blackened. Place chilies in a heavy duty zip top plastic bag, and seal; let stand 10 minutes. Peel chilies and chop. Combine chilies, wheat berries, bell pepper, and next 8 ingredients (bell pepper through beans) in a large bowl; stir well. Serve chilled or at room temperature. Garnish with cilantro sprigs, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanish Omelet Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Potatoes -- Sliced 1/2 Cup Chopped Onion 1/2 Cup Chopped Red Bell Pepper 1 Garlic Clove -- Minced 1/4 Cup Green Olives -- Pitted And Chopped 1 Tablespoon Minced Fresh Oregano 1/2 Cup nonfat Mozzarella Cheese -- Shredded 8 Large Egg Whites 4 Large Eggs 1/4 Teaspoon Salt 1/8 Teaspoon Pepper 1/2 Teaspoon Olive Oil -- Divided Vegetable Cooking Spray Place potato in saucepan; cover with water. Bring to a boil; reduce heat. Simmer 15 minutes or until tender; drain. Cool, dice and set aside. Heat a medium nonstick skillet over medium heat. Add onion, bell pepper, and garlic; saute 8 minutes. Add potato, olives, and oregano; cook 1 minute or until thoroughly heated. Remove from heat; stir in cheese. Set aside. Combine egg whites, eggs, salt, and pepper in a bowl; stir well with a whisk. Heat 1/4 teaspoon olive oil in a small nonstick skillet coated with cooking spray over medium-high heat. Add half of egg mixture to skillet. Carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon 1 cup potato mixture onto half of omelet. Carefully loosen with a spatula; fold in half. Cook an additional minute on each side. Slide onto a plate. Repeat procedure with 1/4 teaspoon olive oil, cooking spray, egg mixture and potato mixture. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanish Onion And Cucumber Salad Recipe By :Karen Cross Whyte, The Complete Yogurt Cookbook, p. 35 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain low-fat yogurt 2 tablespoons lemon juice 1/2 teaspoon black pepper 1/4 teaspoon dill weed 1 teaspoon chopped parsley salt 1 large Spanish onions -- sliced 2 cucumbers -- sliced and not peeled fresh spinach -- leaves rinsed well 1. In a bowl, mix yogurt, lemon juice, pepper, dill, parsley, and salt. 2. Line salad bowl with young leaves of spinach. Place on a layer of cucumber, then a layer of onion rings and then some dressing. Repeat the layers, topping with the dressing. Refrigerate for 1 or 2 hours. Serve with pumpernickel or very dark rye bread. Serves 4. Formatted in MasterCook 4 by Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : As usual, I have substituted "plain low-fat yogurt" for "yogurt" in the ingredients list. * Exported from MasterCook * Spanish Style Tuna Salad Recipe By :Speedy Summer Suppers (Betty Crocker) May 1998 Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups greens -- mixed salad greens, bite-size 3 tablespoons olive oil -- or vegetable oil 4 teaspoons red wine vinegar 1/8 teaspoon salt freshly ground pepper 1/2 small red onion -- thinly sliced 12 small pitted green olives 3 medium Roma tomatoes -- (plum), sliced 6 ounces tuna in water, canned -- drained and flaked Toss salad greens, oil, vinegar, salt. Add remaining ingredients, toss. Serves 4 According to booklet Nutritional Value as follows: (1/4 of recipe approx. 2 1/4 cups) Calories: 170, Fat 12g, Cholesterol 10mg, Sodium 510mg, Carbohydrate 5g (Dietary Fiber 2g); Protein 12g. DIET EXCHANGES: 1-1/2 VERY LEAN MEAT; 1 VEGETABLE; 2 FAT WW POINTS = 4 Source: "Speedy Summer Suppers (Betty Crocker) May 1998, pg18" S(Formatted by:): "typed into MC and WW Points added by hdeacey@sympatico.ca (7/24/99)" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with crusty breadsticks and lemonade for a light and NOTES : Time-Saver: Look in the produce section of your supermarket for packaged salad greens that are already washed. Here is a salad I am having for lunch, I will cut the oil from 3 tablespoon to 1 and 4 teaspoons of red wine vinegar to 3 and just have a taste of the oil & vinegar, this will cut the fat considerably. * Exported from MasterCook * Spicy Bistro Steak Subs Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Stick Margarine 2 Garlic Cloves -- Minced 1 Pound Lean Roast Beef -- Thinly Sliced 2 Tablespoons Ketchup 4 Teaspoons Worcestershire Sauce 1/2 Teaspoon Dried Basil 1/2 Teaspoon Dried Oregano 1/4 Teaspoon Ground Red Pepper 12 Ounces dark beer 6 Hoagie Rolls -- Cut Lengthwise Carrot Curls And Olives Melt margarine in a large nonstick skillet over medium-high heat. Add minced garlic, and saute 2 minutes. Add roast beef and next 6 ingredients (roast beef through beer), and bring to a boil. Reduce heat, and simmer 2 minutes, stirring frequently. Drain roast beef in a colander over a bowl, reserving sauce. Divide roast beef evenly among roll bottoms and top with roll tops. Serve sandwiches with reserved sauce. Garnish sandwiches with carrot curls and olives, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Garlic Bean Curd Noodles Recipe By :A Spoonful of Ginger, Nina Simonds Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound bean curd noodles 2 tablespoons sesame seeds 1 teaspoon canola oil -- or corn oil 1 teaspoon toasted sesame oil 1 teaspoon hot chile paste -- (optional) 1 1/2 leeks -- cleaned -- ends trimmed and cut -- into thin shreds 2 inches long -- (about 3 to 4 cups) 2 tablespoons rice wine -- or sake 3 cups bean sprouts -- rinsed and drained --- Garlic Dressing (mixed together): 1/2 cup soy sauce 5 1/2 tablespoons rice wine -- or sake 2 1/2 tablespoons minced garlic 2 1/2 teaspoons sugar Bring 2 quarts water to a boil, add the bean curd noodles, and blanch for 1 minute. Drain in a colander and set aside. Toast the sesame seeds until golden in a dry frying pan over medium-low heat for 15 minutes, tossing occasionally. Set aside. Heat a wok or heavy skillet until hot, add the oils, and heat until hot. Add the hot chile paste and stir about 10 seconds, then add the leeks and toss to coat them. Add the rice wine or sake and stir-fry over high heat about 1 1/2 minutes, until just tender. Add the bean sprouts and toss lightly for 30 seconds. Add the premixed Garlic Dressing and the bean curd noodles. Toss lightly over high heat until heated through. Remove and spoon onto a platter. Sprinkle the sesame seeds over the top. Serve hot or at room temperature. - - - - - - - - - - - - - - - - - - - NOTES : When customers walk into a traditional Chinese restaurant in Asia, small dishes are always served to nibble on as you contemplate the menu. This is such a dish. Fresh bean curd noodles are usually sold at Asian markets. If they are unavailable, press very firm tofu to remove excess water and cut into matchstick-size shreds. Tofu is extraordinarily versatile, and in noodle form it provides a wonderful staple for different foods and dressings. Since tofu is coolish in nature, it is not unusual for it to be cooked with pungent seasonings, such as garlic and hot chiles to provide balance. [Nina Simonds] * Exported from MasterCook * Spicy Melon With Basil And Rice Wine Vinegar Recipe By :Delicious! magazine Serving Size : 6 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup ripe cantaloupe melon balls 1 cup ripe honeydew melon balls 1/2 cup finely chopped red bell pepper 3 tablespoons finely chopped red onion 3 tablespoons chopped fresh basil 3 tablespoons seasoned rice wine vinegar 1/2 lime -- juiced 2 tablespoons sugar 1/4 teaspoon ground cayenne pepper 1. Place the melon, pepper, red onion and basil in a large bowl. Combine remaining ingredients in a smaller bowl. 2. Just before serving, pour the liquid over the melon. Description: "Thai lemon basil." Source: "Whole Foods Retailers" S(Web): "http://www.delicious-online.com/ Jun_99/melons" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Serve this melon dish with roast duck or pork. * Exported from MasterCook * Spicy Quick Bread, Aafke's Recipe By :Moosewood Low Fat Favorites with modifications Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups whole wheat pastry flour 1/2 cup brown sugar 1 1/2 teaspoons baking soda -- sifted 1 teaspoon baking powder 1 teaspoon cinnamon 1/2 teaspoon ground cardamom 1/4 teaspoon salt 1/2 teaspoon ground cloves 1/2 cup soy milk 1/2 cup prune puree -- * 2 tablespoons canola oil -- optional 1 cup soy yogurt * use a commercial prune puree or make your own by simmering 1 cup of pitted prunes in 1/2 cup of orange juice on very low heat for 10 minutes, stirring occasionally. Puree in blender. (This makes more than recipe calls for so refrigerate leftovers for later use.) Preheat oven to 350. Prepare 9x5x3" loaf pan with spray. Stir together dry ingredients in large bowl. Combine wet ingredients in separate bowl. Add wet to dry ingredients and stir until just mixed. Spoon batter into loaf pan and bake for about 1 hour. From Ilene Goldman - - - - - - - - - - - - - - - - - - - NOTES : I modified this recipe slightly to make it dairy free and it turned out very tasty. I baked it with the oil, but the author states that it is good either with or without the oil. * Exported from MasterCook * Spinach And Feta Pasta Recipe By :Ellen C. Rakes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound thin spaghetti -- or any pasta shape 10 ounces frozen chopped spinach -- thawed and drained -- reserve the drained liquid 4 cloves garlic -- minced 4 ounces feta cheese 1 fresh tomato -- chopped 1 teaspoon dried oregano 2 teaspoons red pepper flakes -- or to taste * 1/2 lemon -- juiced 2 teaspoons olive oil water from drained spinach -- or vegetable broth * Caution: we like very hot and spicy foods. This was moderately spicy to our tastes. You can always add more peppers at the table (like my husband did). Cook the pasta to al dente. Drain. While the pasta is cooking, saute the garlic in the olive oil in a large skillet. Add the dried oregano and chopped tomato. When the tomato is soft, add the thawed spinach. Mix the drained pasta with the vegetables in the skillet. Add the lemon juice and liquid from the spinach (or broth or water) as needed to keep the pasta well-moistened. Toss in the feta cheese. Serve immediately (if possible). My husband was very late arriving home, so I held the meal on the stovetop for an hour. Keep adding liquid, as needed, if you don't serve the dish immediately. - - - - - - - - - - - - - - - - - - - NOTES : If you prefer the feta to remain in chunks, add it to the pasta just before serving. If you like it melted, cover the pan and keep it over medium-low heat for a few minutes after adding the feta. Stir frequently. Here's my version of Greek pasta that I created for dinner last night. We liked it a lot, in spite of the fact it sat on the stove top for well more than an hour. DH got stuck in some heavy traffic... Just keep adding a little liquid if you don't serve this immediately. * Exported from MasterCook * Sticky Cinnamon Rolls Recipe By :Christina Pirello, Cooking the Whole Foods Way Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cup whole-wheat pastry flour -- (3 1/2 to 4) 1 package quick-rising dried yeast 1/2 teaspoon sea salt 1/2 cup rice milk 5 tablespoons brown rice syrup 3 tablespoons corn oil -- plus extra for brushing spring or filtered water 3/4 cup maple syrup granules -- (maple sugar) 1/2 cup coarsely minced pecans 2 teaspoons ground cinnamon 1/2 cup raisins In a large bowl, mix 2 cups of the flour, yeast and salt. Set aside. In a saucepan, combine rice milk, 2 tablespoons of the rice syrup, 2 tablespoons of the oil and 3/4 cup water. Stir over low heat until very warm. Add the warm liquid to the dry ingredients and stir until smooth. Stir in remaining flour, 1/2 cup at a time, until the dough is moderately stiff. Turn the dough out onto a lightly floured work surface and knead, gradually incorporating more flour as necessary to prevent sticking, until the dough is smooth and elastic, about 10 minutes. Place dough in a large, lightly oiled bowl, turning several times to coat with oil. Cover tightly with plastic wrap and let rise in a warm place 30 minutes. Lightly oil a 13 x 9-inch baking dish. Sprinkle evenly with 1/2 cup of maple granules and the pecans. Drizzle with the remaining 3 tablespoons rice syrup and 1 tablespoon corn oil. In a small bowl, combine cinnamon and remaining 1/4 cup maple granules. Gently punch down dough and turn onto a lightly floured work surface. Pat and roll the dough into a 15 x 12-inch rectangle. Brush lightly with corn oil. Sprinkle evenly with cinnamon mixture and scatter surface with raisins. Beginning at a short end, roll the dough, jelly-roll style, into a tight log. Pinch the long edge to seal. With a sharp knife, cut the roll into 12 slices. Place the slices, cut side up, about 1 inch apart, in the prepared baking dish. Cover with plastic wrap and set aside in a warm place to rise about 20 minutes. Preheat oven to 375 F (190 C). Bake the sticky buns 25 to 30 minutes, until golden brown. Remove from oven and allow to cool about 30 seconds, then invert onto a tray. Allow to cool a few minutes before serving. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : In under two hours, you can serve up these rolls, jam-packed with raisins, fragrant with cinnamon and dripping with caramel glaze - perfect brunch treats. * Exported from MasterCook * Storing And Reheating Basmati Rice Recipe By :Julie Sahni Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cooked basmati may be kept, covered, in the refrigerator for 5 days. To reheat, place the rice in a frying pan along with 2 Tbsp water over med heat. Cook, stirring carefully, until heated through. Alternatively, place the rice, sprinkled with 2 T water, in a preheated 350F oven, wrapped in foil for 15 min. Posted with permission from Julie Sahni From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Apple Frost Recipe By :Weight Watchers 365-Day Menu Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Appetizers Beverages Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Nonfat Plain Yogurt -- Or Lowfat Plain Yogurt 1 cup Strawberries -- very ripe -- reserve 2 whole strawberry 1/3 cup Apple juice -- no sugar added Artificial sweetener Equal To 2 Tsp 1 Tbsp Sugar 1 Tbsp Vanilla extract 4 Ice Cubes Combine all ingredients except reserved berries in blender container; process until frothy. Divide into 2 stemmed glasses; garnish each serving with a strawberry. SERVES: 2 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 134.9 Total Fat 0.5g Sat Fat 0.2g Carb 25.4g Fib 1.7g Pro 7g Sod 90mg CFF 3.4% * Exported from MasterCook * Strawberry Apricot Caramel Sundaes Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Apricots -- Chopped 1 Cup Sliced Strawberries 2 Tablespoons Orange Juice 2 Cups Vanilla Low-Fat Ice Cream 1/4 Cup Fat-Free Butterscotch Flavored Syrup 4 Teaspoons Pistachio Nuts -- Chopped Sugar Cookies -- Optional Combine first 3 ingredients in a bowl; stir well. Cover and chill 30 minutes. Spoon ice cream into stemmed glasses; top with fruit mixture and syrup. Sprinkle with pistachios. Serve with a sugar cookie, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Syrup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Water 3 Cups Granulated Sugar 1/2 Tsp Salt 2 Cups Coarsely Chopped Strawberries makes about 3 cups A great topping for everything from pancakes and waffles to ice cream. Combine water, sugar and salt in a medium saucepan. Cook, without stirring, over high heat until syrup reaches 200F on a candy thermometer. Stir in berries; cook for 2 more minutes. Cool, then refrigerate in an airtight container for up to 2 months. *For information on how to get personally autographed copies of Sharon Tyler Herbst's books, see http://www.sharontylerherbst.com or send a self-addressed stamped envelope to: Sharon Tyler Herbst, P. O. Box 1, Corte Madera, CA 94976. >From: http://www.sallys-place.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Sour Cucumber Slices Recipe By :A Spoonful of Ginger, Nina Simonds pg 185 Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Salads Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Chinese cucumbers -- or Kirby or pickling cucumbers -- or English cucumbers Sweet and Sour Dressing: 1 cup rice vinegar 1 cup sugar 1 teaspoon salt 1 1/2 tablespoons minced fresh ginger Slice the cucumbers in half, lengthwise. Then run the tines of a fork down the length several times to create a decoration. Scoop out the seeds, and cut the cucumber halves into 3-inch sections. Cut the sections, along the length, into almost paper-thin slices. Place in a bowl. Mix together the dressing ingredients. Add the dressing to the cucumbers. Toss lightly to coat the cucumber slices. Cover with plastic wrap and refrigerate for 30 minutes. Serve cold. - - - - - - - - - - - - - - - - - - - NOTES : Because of their coolish nature, cucumbers are especially ppularin the summer since they dissipate heat. They are also considered to have diuretic and laxative effects. to soothe a scratchy throat or laryngitis, drink some cucumber soup. According to Dr. Chun-Han Zhu, the bitter end of the cucumber contains cucurbitacin C and is helpful in treating cancer. [Nina Simonds] * Exported from MasterCook * Taco Chicken Bake Recipe By :JoAnna Lund -- Cooking Healthy With a Man in Mind, Pg 214 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces skinless boneless chicken breast -- cut into 12 pieces 1/2 cup chopped onion 1/2 cup chopped green bell pepper 1 15 ounce can tomato sauce -- Hunt's 1 1/2 teaspoons taco seasoning mix 1 teaspoon dried parsley flakes 1/4 cup sliced ripe olives -- (1 ounce) 1/2 cup frozen whole kernel corn 1 1/2 cups hot cooked noodles -- rinsed and drained 1/3 cup shredded reduced fat cheddar cheese -- (1 1/2 ounces)Kraft 1/4 cup Land O Lakes fat-free sour cream 1). Preheat oven to 350 degrees. 2). Spray an 8x8 inch baking dish with olive oil-flavored cooking spray. 3). In a large skillet sprayed with olive oil-flavored cooking spray, brown chicken pieces, onion, and green pepper, stirring occasionally. 4). Stir in tomato sauce, taco seasoning, parsley flakes, and olives. 5). Add corn and noodles. Mix well to combine. 6). Pour mixture into prepared baking dish. 7). Evenly sprinkle cheddar cheese over top. 8). Bake for 20 to 25 minutes. 9). Place baking dish on wire rack and let set for 2 to 3 minutes. 10). Cut into 4 pieces. Top each piece with 1 tablespoon sour cream. Hint: 1 1/4 cups uncooked noodles usually cooks to about 1 1/2 cups. Each serving equals: Weight Watcher Points: 5 Healthy Exchanges: 2 1/4 vegetable, 2 protein, 1 bread, 1/4 fat, 15 optional calories Nutritional: 244 calories, 4 gm fat, 22 gm protein, 30 gm carbohydrate, 908 mg sodium, 2 gm fiber Diabetic: 2 vegetable, 2 meat, 1 1/2 starch Source: "The Insider's Scoop -- Pg 22" From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : Mary's notes(from Healthy Exchanges Board): I used extra extra lean ground beef (less than 5%)in place of the chicken. Also substituted 1 can pinto beans for the corn (Hal can't eat corn). This recipe is WONDERFUL. If you like tacos or chili taste, I am sure you will like this. JaneStarr's Freezer Suggestions: Prepare as above in steps 3 & 4. Place chicken (or ground beef, if you choose) mixture in a freezer Ziploc bag and freeze. Thaw in refrigerator the night before serving. continue with the rest of the directions. Bake in a pre-heated 350° F oven for 25-30 minutes(until hot throughout dish). * Exported from MasterCook * Thai Fresh Cucumber Salad (Taeng Kwa Brio Wan) Recipe By :Sundays at Moosewood Restaurant Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salads Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium Cucumbers -- * -- sliced as thinly as possible Salt 1/2 tsp Dried hot pepper flakes 1 tablespoon Sugar -- dissolved in: 1/4 cup Hot water 4 tablespoons White vinegar 2 tablespoons Minced red onion -- optional -- OR 1 tbsp Minced scallions * Peel the cucumbers only if they are waxed and even then leave on a few strips. In a bowl, generously salt the sliced cucumbers. Allow to sit for at least 30 minutes, stirring occasionally. Combine the other ingredients. Squeeze out as much of the cucumber juice as you can, by wringing a handful at a time in a double layer of cheesecloth or a dish towel. Twist until you can extract no more juice. Combine the squeezed cucumbers and the sauce in a serving bowl and refrigerate until ready to serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato And Melon Salad Recipe By :Homearts Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint cherry tomatoes 4 1/2 pounds honeydew melon -- (1 large) 3 pounds cantaloupe 1/4 cup red currant or apple jelly 1 teaspoon salt 1 teaspoon coarsely ground black pepper 1 bunch spinach 1. In 5-quart saucepot over high heat, heat 3 quarts water to boiling. Cut small "x" in stem end of each cherry tomato. Add tomatoes to boiling water; cook 5 seconds. Drain; cool under running cold water. 2. With fingers, slip cherry tomatoes from their skins one at a time; place in colander to drain off excess liquid. Cut each melon in half; discard seeds. With melon baller, scoop melons into balls; reserve any remaining melon for use another day. Place melon balls in bowl with cherry tomatoes. Cover and refrigerate melon-ball mixture if not serving right away. 3. To serve, in bowl, with wire whisk or fork, stir jelly, salt, and pepper until jelly is smooth. Mince enough spinach to equal 1/4 cup. Drain liquid from the melon-ball mixture. Add melon-ball mixture and chopped spinach to bowl with jelly mixture; toss to coat. Arrange remaining spinach leaves on platter; spoon melon-ball mixture over spinach leaves. Toss to serve. Source: "Homearts" S(Reviewer): "Hanneman 7/1999" Copyright: "1996 Hearst" Start to Finish Time: "0:30" From Pat_H - - - - - - - - - - - - - - - - - - -