* Exported from MasterCook * About Corn: Cooking Methods Recipe By :Patricia Mack: Corn Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fresh corn on the cob To husk or shuck corn, tear away outer leaves and silk strings. To remove the silk from an ear of corn, wipe downward toward the stem end with a clean, damp cloth. Whatever method for cooking is used, the corn is done as soon as the "milk" in the kernels is set and the color turns from a soft to a brighter yellow. TO STEAM. In a large skillet bring about 1 inch of water to a boil. Place husked corn in the skillet or on a rack or steaming basket in the skillet; cover and cook over high heat for 5 to 10 minutes, depending on size and number of ears. If there is more than one layer of corn, rotate ears about halfway though cooking. TO BOIL. In a large deep Dutch oven or stockpot, bring about 4 inches of water to a boil; add husked corn, cover, and cook over high heat for 5 to 10 minutes, depending on size and number of ears in the pot. Corn can also be boiled in the husk. Simply peel back the outer leaves and remove the silk. Pull leaves back around the ear, and tie with string. Put in the pan and cook. Some experts say this process produces sweeter cooked corn. TIP: Always cover the pot when cooking corn on the cob so the steam cooks the portions not submerged in water. TO MICROWAVE. Rinse husked ear in cold water and wrap loosely with clear plastic wrap. Microwave on high for 2 to 6 minutes (depending on size and oven power), turning about halfway through cooking. Each additional ear of corn will add 2 to 5 minutes to the cooking time. Or place ears of fresh corn in the microwave, husks and all, then retrieve them minutes later, bursting with sugary goodness. The silk magically comes away with the husks, and the corn's just picked taste seems all the richer for its having been steamed in its natural wrapper. You can cook as many as six ears of corn at a time. Microwave unhusked ears of corn, uncovered, on high, for as about 2 minutes per ear. Specifically: 1 ear, 2-3 mins; 2 ears, 3-4 mins; 4 ears, 5-6 mins; 6 ears, 7-8 mins. Turn ears over and rearrange them at half time, moving those on the outside toward center and vice versa. Check for doneness after the minimum cooking time by peeling husks back slightly and pressing a few kernels. They should feel springy firm, not soft, because corn will finish cooking as it stands. TO ROAST. Preheat oven to 500F. Place husked ears in a shallow pan and brush with vegetable oil. Roast for 15 minutes. TO GRILL. Pull back husks and remove silks. Replace husks and tie in place with a string or strip of husk. Soak in water for 10 to 15 minutes. Grill over hot coals for 10 to 15 minutes, turning often. Remove husks. Source: "Record Books, 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Alfredo Sauce #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Rave Reviews Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups nonfat cottage cheese 3 tablespoons grated Parmesan cheese -- [i used a combo of fontina & parm] 1/2 Cup evaporated skimmed milk 1/2 tsp. chicken flavored granules 2 tablespoons butter-flavored granules 1/2 tsp. dried basil 1/4 tsp. ground black pepper 1 Dash ground red pepper 1 Tablespoon flour -- [i used about 1/2 T flour & 1/2 T cornstarch] -- [optional: a few dribbles for flavor] -- [ maybe 1.5 t of olive oil] -- [optional: i like "sauteing" onions and mushrooms in the pan before adding the Alfredo] (Yield: 2 3/4 cups) The only modification I have made is the addition of 1 Tablespoon of flour to the whole thing before blending. Also, make sure you only heat it enough to get it good and warm before serving. Otherwise, it wants to liquefy (which is why I added the flour). Combine all ingredients in container of an electric blender; process until smooth. Pour into a small saucepan; cook sauce over low heat, stirring constantly, until thoroughly heated. Per serving (3 1/2 oz.): Calories 86 (8% from fat), Fat 0.8g (0.6g saturated), Cholesterol 6mg, Sodium 495 mg, Carbohydrate 6.8g, Fiber 0g, Protein 13.1g. The original poster of this recipe is HS.Roch811sd@xerox.com From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : I was so surprised to see that Reggie posted one of my favorite recipes from 1994!! Sure brings back memories for me. Back in November of 1994 I was 11 months into my very low fat lifestyle change which led to a weight loss of 140 lbs. Thanks to the fat free list that I started out with and then THIS list serve, I learned how to cook all over again and how to modify a lot of my own recipes. Anyhow...I noticed that the cottage cheese was missing from the recipe. Reggie and I exchanged emails and thanks to Reggie, here is the original posting from 1994 which includes additional modification suggestions from Alekz Traynor. I HAVE added cooked fresh mushrooms to this recipe and it is YUMMY!! I LOVE THIS LIST!!! Thanks Reggie!! P.S. I love this stuff!! A little goes a long way and it keeps well in the frig. * Exported from MasterCook * All Day Apple Butter Recipe By :"Connie" Connie@donedeal.net Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Crockpot Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 1/2 pounds apples -- peeled and diced 4 cups sugar 1 tablespoon cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon salt Place apples in crock pot. Combine rest of items and stir to mix well. Cover and cook on low for 12-13 hours (overnight is good). Puree in blender. Ladle into hot sterilized canning jars. Process in boiling water bath for 10 minutes. Posted to Friendly Freezer by: Connie @donedeal.net Description: "Since apples are plentiful right now, thought those who can would like to have this recipe. Connie (FL)" S(Formatted for MCF by): "Kristen Stuart (apmom@mindspring.com) on August 05, 1999" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almost Fat Free Brownies Recipe By :Sharon Pack Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Unsweetened Cocoa Powder 1 4 Oz. Jar prunes 3 Egg Whites 1 Cup Sugar 1 Teaspoon Salt 1 Teaspoon Vanilla 1/2 Cup Flour 1/4 Cup Nuts -- (optional) Preheat oven to 350 degrees. Spray an 8-inch square baking pan with cooking spray. Combine all ingredients. Add nuts if desired. Bake about 30 minutes or until springy to touch. Cool on rack. Cut into 16 pieces. Fat, about 0.3 g. per brownie. 2 points From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Butter #5 Recipe By :NAWK/Internet Serving Size : 3 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Crockpot Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples, cut up, to fill 3 1/2 qt. crockpot 1 cup brown sugar 1 cup apple cider juice of 1 lemon 1 tablespoon cinnamon Cut blemishes off apples and cut into chunks to fill 3 1/2 qt. crockpot. Add sugar, cider and lemon juice. Cover and cook on Low for 8 hours. Stir. Add cinnamon and cook another 10 hours. Stir occasionally until brown. Run through Food mil or any strainer to strain out seeds and skins. I used the blender. To thicken, if not thick enough, return to slow cooker and cook on High uncovered until desired consistency.b Makes 3-4 pints. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Butter #6 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Crockpot Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 apples (12 to 14) 2 cup apple juice sugar cinnamon All Spice Cloves 1/2 cup. Sauterne wine Wash, core, quarter apples (do not peel) Combine apples & juice in lightly oiled crockpot. Cover and cook on low 10-18 hours or high 2-4 hours When tender, put through food mill to remove peel. measure cooked fruit. for each pint, add 1 c. sugar, 1/2 tsp allspice, 1/2 tsp cloves. Stir and cook another 6-8 hrs on low, stir every 2 hours, Remove cloves after 3 hrs and allow to cook down. Add Sauternes and spoon into jars. Valerie From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cake #2 Recipe By :Weight Watchers Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Apple -- unpeeled and chop 1 cup Sugar 1 cup Flour 1 teaspoon Baking soda 1 teaspoon Cinnamon 1 teaspoon Salt 1/4 cup Egg Beaters(r) 99% egg substitute 1/4 cup Cold water 2 tablespoons Walnuts -- chopped Chop apples into a big bowl. Add remaining ingredients and stir until just blended. Place batter into lightly greased & floured 8-inch square pan and bake for 1 hr in oven set between 325 and 350. Cal 149.2 Fat 0.4 Fiber 0.5 CFF 2.5% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a yummy cake that is pretty low on fat and calories. * Exported from MasterCook * Apple Crisp #7 Recipe By :Eating Well for Optimum Health by Andrew Weil, M.D. Serving Size : 12 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 large green apples -- peeled, cored, and sliced 1 lemon -- juiced 1/4 cup raisins 1/3 cup brandy 1/4 cup light brown sugar -- packed 1 teaspoon cinnamon 2 tablespoons whole-wheat pastry flour 1 1/2 cups old-fashioned rolled oats 1/2 cup toasted wheat germ 3/4 teaspoon salt 1/2 teaspoon cinnamon 1/2 cup brown sugar -- packed 1/3 cup light olive oil 1/3 cup maple syrup nonstick cooking spray 1. Preheat oven to 375 degrees F. 2. In a mixing bowl, toss the apples with the lemon juice, raisins, brandy, brown sugar, 1 teaspoon cinnamon, and the flour. 3. Pile the apples in a glass or ceramic baking dish sprayed with nonstick cooking spray. 4. Mix together the remaining ingredients and cover the apples with the mixture. 5. Cover the baking dish with aluminum foil and bake 20 minutes. Uncover and bake 30-40 minutes more until the apples are soft. Serve warm. Source: "http://www.gardenguides.com/books/cooking/eatingwell.htm" S(Formatted by Whome40@aol.com Aug 2000): "" Copyright: "Copyright(c) 2000 by Andrew Weil, M.D." - - - - - - - - - - - - - - - - - - - NOTES : according to the book: Calories 244, fat 7.5 g (27.5% of calories from fat), saturated fat 1 g, protein 4 g, carbohydrate 40 g, cholesterol 0 mg, sodium 140 mg, fiber 5 g Nutritional benefits: Fiber and carbohydrate from whole grains; monounsaturated fat; micronutrients * Exported from MasterCook * Apple Harvest Chicken Recipe By :Rosemary Fifield: Coop Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound dry spinach fettuccine 3/4 pound chicken breast fillets -- 3/4-in cubes 2 teaspoons canola oil 4 ounces mushrooms -- sliced 1 large onion -- thinly sliced 2 medium baking apples -- peeled and thinly sliced 1/2 cup apple juice or cider 1 teaspoon dried basil 8 ounces low-fat or non-fat sour cream Salt and pepper -- to taste Paprika Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta is cooking, heat oil in a large nonstick skillet over medium heat. Add chicken cubes and until opaque on all sides, 3-5 minutes. Add mushrooms and saute for 2-3 minutes more. Add onion, apples, apple juice, and basil. Cover, bring to a boil, reduce heat, and simmer until apples are tender (about 10 minutes). Gently stir in sour cream and warm through. Season to taste with salt and pepper. Place fettuccine on a platter and spoon chicken mixture over the top. Sprinkle with paprika and serve. S(Internet address): "http://www.signededitions.net/articles/fifieldA.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The Co-op Cookbook: Delicious and Healthy Meals in Less than Half an Hour. The back cover said the author, Rosemary Fifield, was Education Director at the well regarded Co-op Food Stores in Hanover and Lebanon, New Hampshire. * Exported from MasterCook * Apple Juice Vinaigrette Recipe By :Mollie Katzen: Honest Pretzels Serving Size : 12 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons olive oil 2 tablespoons cider vinegar 1/2 cup apple juice 1/4 teaspoon salt 1/2 teaspoon minced garlic Put into a shaker jar. Shake it again before you put it on the salad. (Trace Fiber) Source: "Tricycle Press 1999" S(Internet Address:): "http://www.globalgourmet.com/food/special/1999/pretzels/vinaigrette.h ml" Yield: "3/4 cup" The analysis surprised me or reminded me that one way get low fat bakery is to cook for a crowd. The eggs and oil go a long way in this recipe for 4 1/2 dozen muffins. long enough to sneak in a sticky treat. From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Green and grain salads NOTES : Apple Juice Vinaigrette keeps for months in a tightly-covered jar in the refrigerator. This recipe is very simple compared to the apple juice vinaigrette mollie katzen put into her still life with menu cookbook. * Exported from MasterCook * Apple Peanut Crumble Recipe By :Linda Kaspar slowcooker list 1/25/00 Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Apples -- peeled and sliced 2/3 cup Brown sugar -- packed 1/2 cup Flour 1/2 cup Quick-cooking oats 3/4 teaspoon Cinnamon 1/2 teaspoon Nutmeg 3 tablespoons Lighter Bake 2 tablespoons Peanut butter Place apple slices in slowcooker. In medium bowl, combine sugar, flour, oats, cinnamon and nutmeg. Mix in Lighter Bake and peanut butter with pastry blender. Sprinkle over apples. Cover and cook on LOW for 5 hrs. Serve warm. Cal 237.7 Fat 3.7 Fiber 4.1 CFF 13.3% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Spice Cookies Recipe By :American Institute for Cancer Research Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup soft margarine 1/2 cup granulated sugar 1 1/2 cups applesauce 1 tsp. vanilla 2 cups whole-wheat flour 1 tsp. cinnamon 1 tsp. nutmeg 1/2 tsp. ground cloves 1 tsp. baking powder 1/2 tsp. baking soda 1 egg Toppings: 1 tbsps. granulated sugar 1/4 tsp. cinnamon Preheat the oven to 425 degrees. Using electric mixer, cream margarine and sugar until smooth; add applesauce, vanilla and egg; beat well. Add flour, cinnamon, nutmeg, cloves, baking powder and soda; mix well. Drop by spoonfuls onto baking sheet coated lightly with non-stick vegetable spray. Bake for 15 to 20 minutes or until evenly browned. Combine sugar and cinnamon for topping; sprinkle over hot cookies. Let cool on racks. _____________________ Makes 36 medium cookies, with 57 calories and 2 grams fat and 1 gram fiber per cookie. Source: "AICR Online (www.aicr.org)" Copyright: "(c) 1997, American Institute for Cancer Research" Yield: "36 " From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review: I halved the recipe and use 2 tbs of egg-substitute. Result was soft, heavy, cake-like cookie. Flavorful. Can be dry; so do not overbake. They bake as the cool on the pan. Do not make too far ahead. They crumble when stored. Make when you need 36 cookies and eat them the same day. Dunkers! I hesitate sending this but hey! Bob and I are not fair judges when it comes to low-fat baked goods. We were so spoiled by the bakeries of Wisconsin. We love SAD cookies. Just each fewer! Most lowfat ones don't seem to be worth the effort or cost. That doesn't stop me from trying lowfat recipes. We tried these. They were "good" - initially. The recipe makes too many cookies that didn't store well. Not a glowing recommendation, is it? But I remember the taste, so that says something good about them. Maybe it was because I halved the recipes and measured out half an egg. probably! So make 36 when you need 36 and eat same day. --pat * Exported from MasterCook * Apricot And Cinnamon Raisin Squares Recipe By :The Light, Lean and Low-Fat Cookbook Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup ready-to-eat dried apricots 1 cup self-rising flour -- sifted * 1/4 teaspoon baking powder 2 teaspoons ground cinnamon 3/4 cup light soft brown sugar 2 eggs -- beaten 1/2 cup yellow raisins 3 tablespoons freshly squeezed orange juice 2 tablespoons granulated sugar 1. Chop the apricots coarsely and place them in a liquidizer or food processor with 5 tablespoons water. Blend until they are the consistency of cooked oatmeal. 2. Place the apricot puree, flour, baking powder, cinnamon, soft brown sugar, and eggs in a bowl and beat together until thoroughly mixed. Stir in the yellow raisins and mix well. 3. Turn the mixture into a lightly greased 7-inch square cake pan and level the surface. 4. Bake in a preheated oven at 350 degrees for 30-35 minutes, until risen, golden brown, and firm to the touch. 5. Mix the orange juice and granulated sugar together and pour the mixture evenly over the hot cake. 6. Using a sharp knife, mark the cake into squares while it is still hot and allow to cool in the pan for 10 minutes. Cut the cake into squares and transfer to a wire rack to cool completely. 7. Once cool, store these cakes in an airtight container at room temperature. *If self-rising flour is not available, use all purpose flour with double the quantity of double-acting baking powder and 1 teaspoon baking soda. Variations: Chocolate Raisin Squares - Follow the recipe above but omit the cinnamon, use 3/4 cup raisins in place of the yellow raisins, and add 2 ounces (2 squares) melted baking chocolate to the cake mixture in Step 2 before stirring in the raisins. Per Serving: Calories 102 Protein 2 g Carbohydrates 23.2 g Total Fat 0.9g (0.2 g. sat.) Sodium 0.04 g % calories from fat 8 Fiber 0.8 g http://lowfatcooking.about.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aromatic Chicken And Lentils #2 Recipe By :Found on Internet Serving Size : 6 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil 2 cups leeks -- chopped 2 cups sweet potatoes -- cubed 2 tomatoes -- peeled & chopped 1 tablespoon Herb de province 1/2 cup dry white wine 2 tablespoons tomato paste 2 teaspoons cinnamon 1 1/2 cups lentils 3 cups chicken broth -- low sodium 16 ounces skinless boneless chicken breast Preheat oven to 400F. In a large heavy oven proof casserole, heat the oil. Saute the leeks, carrots, tomatoes and herbs de provence for 5 minutes. Stir in wine, tomato paste, cinnamon, lentils, and broth. Bury the chicken pieces in this mixture. Cover and bake 1-1/2 hours or until the chicken is cooked and the lentils are tender. Yield: 6 servings. According to MasterCook Nutritional Analysis: Calories 395.2, total Fat 4.9, dietary fibre is 17.7 for 1/6th of the recipe. WW POINTS -- 5 The cinnamon makes this easy dish very special. ** Please note R-T-C- (Ready to Cook)** I found this on the Internet and made adjustments to Dennis and my liking. Thanks to the original contributor, I didn't save the name it was when I first starting surfing. Helen. Posted to RecipeLu by "Helen Deacey" on Feb 14, 1999. From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baby's Low Fat Brownies (Dense And Fudgy) Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces unsweetened chocolate 4 ounces baby food prunes 3 large egg whites 1 cup sugar 1 teaspoon salt 1 teaspoon vanilla 1/2 cup flour 1/4 cup chopped walnuts (optional) Preheat oven to 350F. Spray an 8 inch square baking pan with cooking spray. Melt chocolate over a double boiler, stirring occasionally just until chocolate is melted. Remove from heat and set aside. Combine flour, salt and walnuts to blend. Beat together baby food, egg whites, sugar and vanilla. Mix in melted chocolate. Blend in flour mixture until just combined, spread batter in the prepared pan and bake for about 30 minutes. Cool on rack before cooking. Description: "This recipe makes a dense, fudgy brownie." Source: "http://www.fabulousfoods.com/recipes/dessert/cakes/fudgylofatbrownie. tml" S(Formatted by Whome40@aol.com Aug 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Adding the optional walnuts will raise the fat percentage beyond 30%. * Exported from MasterCook * Baked Pork Chops With Mushrooms, Lemon And Honey Recipe By :Nigel Slater on Honey Serving Size : 4 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 (4-ounce) pork steaks or spare-rib chops a little mild olive oil 2 large mushrooms -- or up to 12 oz. salt and black pepper dried oregano 1 lemon 2 tablespoons honey Put a large oval dish or small roasting tin over a moderately high flame and pour in just enough oil to cover the bottom. As the oil starts to simmer, add the pork chops, not moving them till their undersides are golden - a matter of a minute or two. Meanwhile, slice the mushrooms (not too thinly). Turn the chops over and colour the other side, then push them to the side of the pan and add the sliced mushrooms, turning them briefly in the pan juices. Lay the chops on top and turn off the heat. Season the meat with salt, ground black pepper and several good pinches of oregano. You can, of course, use fresh oregano leaves, but the dried herb works exceptionally well in this instance. Squeeze over the lemon then add the spent lemon shells (halves) to the dish. Drizzle over the honey, but no more than a couple of tablespoons' worth. Bake the chops for 20 to 25 minutes at 200 C/gas mark 6 or 400F, basting them once or twice as they cook. You will need some salad leaves on your plate to mop up the sweet, herbal juices. Bob thanks the web for this one. We wouldn't have thought to make this had I not read about it at an online newspaper. I read the advice about "sweet sauce" but it wasn't as sweet as predicted. Tasty meal. Not "porky" either. Description: "Browned on the stove top, finished in the oven" Source: "UK - Guardian Newspapers Limited 2000" S(Internet address): "http://www.observer.co.uk/life/story/0,6903,353595,00.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Savoury chops, a few mushrooms and some sweet herbal juices for a summer lunch. You may like to have a few fancy salad leaves washed and ready on the side. Serves 4, or 2 if you are very hungry. REVIEW: Set the steamer to cook sliced red potato, green beans, red onion wedges, sliced carrot, generous grinding of pepper and chopped cilantro. Browned the meat. We used boneless pork loin, about 3/4-to 1-inch thick. I added diced spring onion to go with the domestic white mushrooms that shrink (hence the note about maximum amounts of mushrooms). Baked about 15 minutes at 400F -- basted once. Very tasty. Not overly sweet. Both dishes timed out together. --Hanneman 2000-Aug-17 * Exported from MasterCook * Baked Potato Soup #5 Recipe By :Weight Watchers Magazine, September/October 1997 Serving Size : 6 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large baking potatoes --about 1 1/2 pounds 1/3 cup all-purpose flour 4 cups skim milk 1/2 teaspoon pepper 1/4 teaspoon salt 4 ounces processed American cheese -- cubed --like Velveeta light 1/2 cup fat-free sour cream 1. Preheat oven to 400 oF. 2. Bake potatoes at 400 oF for 1 hour or until done; let cool slightly. Cut each potato in half lengthwise; scoop out pulp. Discard shells. 3. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until well blended. Add potato pulp, pepper, and salt; cook over medium heat until thick and bubbly, stirring frequently. Add cheese, stirring until cheese melts. Remove from heat; stir in sour cream. Selections:1 B, 1 P/M, 40 C. Points: 4. (4 points) From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baklava Recipe By : Serving Size : 35 Preparation Time :0:00 Categories : Cookies & Bars Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb pistachio nuts -- ground 3 tbsp Sugar 3/4 tsp Ground cinnamon 1 1/2 tablespoons Rose water 1/2 lb Filo dough 1/2 cup reduced-calorie margarine -- melted rose water Whole cloves -- optional This rich-tasting baklava contains half the amount of sugar and a fraction of the fat you would normally use, thanks to reduced fats, sugar, and nuts. The results will fool anyone. 1. Combine pistachio nuts, sugar, cinnamon and rose water in small bowl. Using half of filo sheets (cover remaining with plastic wrap to prevent from drying out), place 3 sheets in bottom of lightly greased 13x9" baking sheet. Brush with some of margarine. Sprinkle evenly with nut mixture. Place remaining sheets over nut filling, brushing after every third sheet and top sheet. 2. Cut baklava at 1-1/2" intervals diagonally to form pattern of about 5 diamond shapes. Bake at 400'F. 25 minutes or until golden. Place on wire rack to cool. Drizzle Rose Water Syrup evenly over top and allow to soak several hours. Stud each diamond-shape with whole clove. (1 point) From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Glazed Scallops With Rice Recipe By :Weight Watchers Magazine, June 1999 pg86 Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1 cup long-grain rice 1 tablespoon olive oil 1 1/2 pounds sea scallops 1/4 cup balsamic vinegar 1 tablespoon honey 1 teaspoon dried marjoram Chives with blossoms -- (optional) Combine first 3 ingredients in a medium saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; set aside (do not uncover rice). Heat oil in a large nonstick skillet over medium-high heat until hot. Add scallops; saute 5 minutes. Remove scallops from skillet; set aside. Add 1/4 cup vinegar, honey, and marjoram to skillet; bring to a boil. Reduce heat to medium; cook 3 minutes. Return scallops to skillet; cook 2 minutes or until thoroughly heated. Serve scallops and sauce over rice. Garnish with chives, if desired. Yield: 4 servings (serving size: one-fourth of scallop mixture and 3/4 cup rice) S(Typed, Formatted & WW Points): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Summary according to magazine: (1/4 of recipe plus 3/4 cup rice) Calories 365 (12% from fat) protein 31.9g, Fat 5g (Sat 0.7), Carbohydrates 45.7g, Fibre 0.6, Cholesterol 56mg, Iron 2.8mg, Sodium423.mg, Calcium 57mg. Points: 8 Exchange 3 Starch, 3 Very Lean Meat, 1/2 Fat. * Exported from MasterCook * Banana Peach Smoothie Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 3 Preparation Time :0:00 Categories : Beverages Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Oz Peach Slices In Juice -- Canned 1 Med Banana -- Ripe 2/3 cup Soy Milk -- Plain 1/2 cup yogurt -- Vanilla Lowfat 1/4 Tsp Nutmeg -- Ground 1/4 Tsp Vanilla Extract 2 Ice Cubes 1. Drain peaches, reserving 1/4 cup juice. Place peaches, reserved juice, and remaining ingredients in a blender, and process until mixture is smooth. Yield: 3 servings (size about 1 cup) From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : Weight Watcher Points-3 Exchanges-2 fruit, 1/2 lean meat McFormatted By: gia70@prodigy.net * Exported from MasterCook * Basic Marinara Sauce Recipe By :From Cyberdiet's Delicious Lowfat Recipes Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- chopped fine 1 small carrot -- chopped fine 2 cloves garlic -- chopped fine 3 tablespoons fat-free chicken broth 4 tablespoons chopped fresh basil -- or 2 tablespoons dried basil 2 tablespoons fresh Italian parsley -- chopped 1 28 oz can canned tomatoes -- Italian Style, diced -- in their own juice * or 3 pounds ripe, fresh tomatoes, peeled, seeded, and coarsely chopped Plus 3 tablespoons tomato paste , to be used with fresh tomatoes only Method Saute onion, carrot, and garlic in chicken stock for 5 minutes. Add tomatoes and tomato paste (if using fresh tomatoes), basil, and parsley. Cook for about 10 minutes to heat and blend flavors. Serve immediately over cooked pasta *(See note below). The beauty of this classic Italian sauce is that by preparing it quickly, the fresh flavors are retained. It is not necessary to cook it all day. Serves 4 Per Serving Sauce only: Calories 112; Fat 1.4 gms; Saturated Fat 0.2 gms; Cholesterol 0 mgs, Sodium 176 mgs; Carbohydrate 25 gms; Dietary Fiber 5.5 gms; Sugar 14.3 gms; Protein 4.3 grams. This recipe is 11% fat. (WW Points 1) *NOTE: 4-ounces of cooked spaghetti noodles: Calories 143; Fat 0.8 gms; Sat Fat. 0.1 gm; Cholesterol 0 mgs; Sodium 0 mgs; Carbohydrate 31.6 gms; Fiber 5.4 gms; Sugar 0 gms; Protein 3 gms. Plan on 1-1/2 to 2 cups of cooked pasta per person. (WW Points: 2 ) Total WW Points for Sauce & Pasta is 3 From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Formatted for MC by hdeacey@home.com * Exported from MasterCook * Basic Tomato Sauce Recipe By :Family Circle Magazine 5/11/99 Serving Size : 14 Preparation Time :0:10 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 3 medium onions -- finely chopped 2 cloves garlic -- finely chopped 56 ounces canned crushed tomatoes -- (2 - 28 oz.) 1 teaspoon sugar 1 tablespoon salt 1/2 teaspoon Italian seasoning 1/4 teaspoon black pepper 3 tablespoons chopped fresh basil Heat oil in large saucepan, over medium-high heat. Add onion; saute over medium heat, stirring occasionally, for about 5 minutes. Add garlic; saute 1 to 2 minutes or until onions are softened. Add tomatoes, sugar, salt, Italian seasoning and pepper; stir to mix well. Bring to boiling over medium-high heat; reduce heat to medium; simmer, uncovered for 30 minutes. Stir in fresh basil during last 5 minutes of cooking. Cool; refrigerate up to 3 days or freeze up to 6 months. Makes 7 cups S(Typed into MasterCook by): "Helen D. (hdeacey@home.com) August 23, 2000" Yield: "7 cups" T(Cooking): "0:36" - - - - - - - - - - - - - - - - - - - NOTES : According to MC, Calories 73, 3g Fibre, 3g Fat WW Points = 1 * Exported from MasterCook * Basque Chicken And Saffron Rice Recipe By :Linda Gassenheimer, Florida Serving Size : 2 Preparation Time :0:00 Categories : Chicken Meats Mediterranean Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Basque Saffron Rice -- see recipe BASQUE CHICKEN: 2 6 ounce boneless skinless chicken breasts 2 teaspoons olive oil salt and freshly ground black pepper 1/2 cup sliced yellow onion 2 ounces lean ham -- cut 1/4-in strips (1/4-cup) 1/2 cup diced tomatoes 3/4 cup drained canned roasted red peppers -- cut 1/4-inch strips several drops hot pepper sauce Start the rice and let it cook while you prepare the chicken. Remove fat from chicken breasts and flatten to 1/2-inch thickness with the palm of your hand or the bottom of a heavy skillet. Heat olive oil in a nonstick skillet over medium-high heat. Brown chicken 2 minutes, turn and brown another 2 minutes. Salt and pepper the cooked sides, remove to a plate and cover with foil or another plate to keep warm. Add onion, ham and tomatoes to skillet. Saute 5 minutes. Add roasted peppers and hot pepper sauce to the skillet. Return chicken to skillet. Saute 2 minutes. Add salt and pepper to taste. Serve chicken over rice and spoon sauce on top. ____________________________ Per serving: 434 calories, 14 g fat, 174 mg cholesterol, 66 g protein, 12 g carbohydrates, 0 g dietary fiber, 558 mg sodium. Cuisine: "Basque" Source: "Linda Gassenheim, Knight-Ridder Newspapers, July 19, 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : While on a recent trip to the Basque region of Spain, I was served a sauteed chicken with a sauce of roasted red peppers, onion, tomatoes and ham. The combination of onion, tomato, garlic and red pepper is used in many cuisines. The Spanish call it sofrito. The Basque version differs by using lots of red pepper and some hot peppers. * Exported from MasterCook * Basque Saffron Rice Recipe By :Linda Gassenheimer, Florida Serving Size : 2 Preparation Time :0:00 Categories : Mediterranean Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1/4 cup sliced yellow onion 1/2 cup long-grain white rice 1 cup nonfat low-salt chicken broth 1/8 teaspoon saffron threads salt and pepper Heat oven to 350. Using an oven-proof casserole that also can be used on a burner, heat oil over medium-high heat. Add onion and rice. Saute 5 minutes. Add chicken broth and saffron. Bring to a boil, cover and place in the oven for 15 minutes. Remove from the oven and add salt and pepper to taste. _____________________ Per serving: 204 calories, 2 g fat, 0 mg cholesterol, 5 g protein, 39 g carbohydrates, 0 g dietary fiber, 280 mg sodium. Cuisine: "Basque" Source: "Linda Gassenheim, Knight-Ridder Newspapers, July 19, 2000" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Pilaf, sometimes called pilau, is a rice dish that begins with first sauteing rice and then cooking it in broth. This can be done in the oven or on a burner. * Exported from MasterCook * Bean Salad Recipe By :Jean ParE Serving Size : 6 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces canned kidney beans -- drained 14 ounces canned pinto beans -- drained (or white beans) 14 ounces canned green beans -- cut, drained 1 cup sliced celery 14 ounces canned pineapple chunks in juice -- drain, juice reserved * * DRESSING * * 1 tablespoon cornstarch reserved pineapple juice 1 teaspoon lemon juice 1/4 cup red wine vinegar 2 tablespoons cooking oil -- *see Note 2 tablespoons water 2 teaspoons dry mustard 1/2 teaspoon granulated sugar -- **see Note 1/2 teaspoon salt 1/4 teaspoon dillweed 1/4 teaspoon pepper 1/4 teaspoon dried whole oregano 1/4 teaspoon garlic powder 1/4 teaspoon onion powder Combine first 5 ingredients in a large bowl. DRESSING: Mix cornstarch, reserved pineapple juice and lemon juice in small saucepan. Add remaining 11 ingredients. Heat and stir until boiling and slightly thickened. pour over vegetables in bowl. Stir. Cover. Refrigerate for 24 hours, stirring occasionally. Makes 6 cups Description: "Pineapple makes this different from the usual bean salad. Dressing has a good bite to it." Source: "Company's Coming - Millennium Edition" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) July 4, 2000" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : Note 1: I used extra-virgin olive oil. Note 2: I used Splenda, other sugar substitute can be used if you are a diabetic. Nutritional Information according to cookbook: 1 cup salad = 208 calories, 23% C.F.F., 7g Protein, 5.4 Total Fat, 35g Carbohydrate 493mg Sodium, 6g Dietary Fibre WW Points = 3.5 * Exported from MasterCook * Bechamel Sauce Recipe By :More Choice Menus Serving Size : 8 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups skim milk 1/3 cup all-purpose flour 1 teaspoon grated orange rind 1 pinch pepper 1 egg -- beaten Meanwhile, in medium saucepan, whisk together milk, flour, orange rind, salt and pepper. Cook over low heat until smooth and thickened, stirring often. Stir a small amount of hot sauce into egg; return to pan and cook briefly. Source: "Canadian Diabetic Association" S(Typed in MC & WW points done by): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving (as per MasterCook): 51 Calories; 1g Fat (12.9% calories from fat); 4g Protein; 7g Carbohydrate; trace Dietary Fiber; 25mg Cholesterol; 43mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 0 Fat. WW Points: 1 This sauce can be used anywhere a cream or white sauce is called for. * Exported from MasterCook * Bisquick Muffins With Kashi Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium ripe banana -- mashed 1 cup All-Bran(r) Cereal 1 cup Kashi(r) Good Friends cereal 1 teaspoon vanilla 1 1/4 cups skim milk 1/4 cup Egg beaters(r) 99% egg substitute 1 1/4 cups Reduced Fat Bisquick 1 teaspoon cinnamon -- or Apple Pie Spice 1/3 cup dark brown sugar 1 cup blueberries -- fresh or frozen Preheat oven to 400. In a medium bowl mash the banana and add the All Bran, the milk, the vanilla and the egg beaters. In a small bowl mix the Bisquick, the spice and the brown sugar; add to the wet mixture, stir until just combined, do not overmix. Fold in blueberries. Spray muffin tin with Pam and fill muffin cups. Makes 12 muffins. Bake for 20 minutes. Remove cooked muffins from the pan and cool before eating. The muffins are soft when they come out of the oven, but they firm up as they cool. Hope you enjoy them. One point each! Source: "Marisa-43 From the 3FC Board Nutrition estimated by JaneStarr using MC5" - - - - - - - - - - - - - - - - - - - Per serving: 122 Calories (kcal); 1g Total Fat; (8% calories from fat); 3g Protein; 27g Carbohydrate; trace Cholesterol; 199mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Points will vary depending on the fiber content of your All Bran. See below for break down: Using regular All Bran ( 1/2 cup= 31g= 80 cals, 1 g. fat, 4 g. fiber) 125 CALS, 1 G.FAT, 4 G. FIBER = 2 points per muffin Using 1 cup regular All Bran plus 1 cup Kashi 122 cals., 1 g. fat, 3 g. fiber= 2 points per muffin Using All Bran Extra Fiber (I put in serving size= 1/2 cup= 31 g(guess)= 50 cals, 1 g. fat, 13 g. fiber): 115 cals, 1 g. fat, 5 g. fiber=1 point per muffin (would be 2 pts/muffin if Kashi is included) Using Canadian All Bran Flakes (serving size= 1/2 cup(?), 30 g. = 105 cals., 0.7 g. fat, 4.6 g. fiber): 134 cals, 1 g. fat, 3 g. fiber= 2 points per muffin From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Here's another recipe that uses Kashi Good Friends cereal. I especially like to make muffins to use up the Kashi at the bottom of the box. * Exported from MasterCook * Black Forest Sundae Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Desserts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 425 grams canned black cherries -- drained reserve 1/2 cup syrup 2 tsp cocoa 1/4 cup reduced fat cream 4 scoops lowfat chocolate ice cream -- 1/4 cup 30 grams Cadbury Flake -- flaked Combine the reserved syrup, cocoa and cream in a small pan. Heat, stirring constantly until boiling, simmer for 10 minutes. Spoon the cherries into 4 sundae glasses, top each with a scoop of ice cream. Pour the sauce over ice cream and cherries and decorate with pieces of the Flake (chocolate curls). Source: "Weight Watchers Australia" S(Internet address): "http://www.weightwatchers.com/international/aus/healthy_living/recipe bforest.html" Ratings : Points 4 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A dessert-to-die for for just 4 1/2 POINTS. Swap the chocolate ice cream for vanilla if you prefer. * Exported from MasterCook * Blueberry Crisp Recipe By :Leola Morse, Cherryfield Serving Size : 6 Preparation Time :0:00 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup soft butter OR 1/4 cup soft margarine 1/2 cup flour 1/4 cup sugar 1/4 cup light brown sugar 1/2 cup rolled oats -- uncooked 1/4 teaspoon cinnamon 1 tablespoon cornstarch 1/2 cup sugar 1/2 cup water 6 cups blueberries 1 teaspoon grated lemon peel 1 tablespoon lemon juice Combine butter with flour. Stir in 1/4 cup sugar, brown sugar, oats and cinnamon until crumbly. Combine cornstarch with 1/2 cup sugar. Stir in water and 3 cups of berries. Over medium heat, cook until it boils. Boil 1 minute and remove from heat. Add remaining 3 cups of berries, lemon peel and juice. Stir gently. Pour mix into a 2 quart shallow baking dish. Sprinkle top with crumb mixture. Bake for 25 minutes in 350° oven until crisp and golden brown on top. Serve with ice cream. Description: "(Pg 118)" Source: "The Narraguagus Cookbook, First Congregational Church, Cherryfield Maine (1986)" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 6, 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Grunt Recipe By :Light & Easy Choices & Desserts by Kay Spicer Serving Size : 6 Preparation Time :0:10 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups blueberries 1/2 cup sugar substitute -- = 1/2 cup sugar, Splenda 1/2 cup water 3/4 cup all-purpose flour 1/4 cup bran -- natural 1 teaspoon baking powder 1 teaspoon granulated sugar -- *see Note 1/4 teaspoon salt 1/2 cup 2% low-fat milk *The added sugar in the recipe has been included in the carbohydrate and Food Choices Values In a large saucepan, combine blueberries, sugar substitute and water. Bring to boil; reduce heat and simmer for 4 minutes or until blueberries are soft. Meanwhile, in bowl, combine flour, bran, baking powder, sugar and salt. Stir in milk to make soft dough. Drop dough by spoonfuls onto blueberry mixture to make 12 equal-size dumplings. Cover saucepan and cook over low heat for 15 minutes or until dumplings puff and no longer doughy inside. Do not remove cover until cooking is done. Serve immediately. Makes 6 servings. (2 dumplings and 2 tbsp. sauce) Description: "I had my first taste of Blueberry Grunt in Newfoundland. and I was surprised when I found out it was all cooked on top of the stove in a heavy pot." Source: "Published in co-operation with Canadian Diabetes Association" S(Typed in MC and WW points added): "Helen D (hdeacey@home.com) August 22, 2000" T(Cooking): "0:15" - - - - - - - - - - - - - - - - - - - NOTES : Each serving: 2 dumplings and 2 tablespoon sauce. Diabetic choices = 1 Starch Choice, 1 Fruits & Vegetables Nutritional Values according to cookbooks: 123 calories, 1g fat, 3g protein, 24g carbohydrate, 3g fibre (MC) WW Points - 2 * Exported from MasterCook * Blueberry Pancakes #2 Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 4 Preparation Time :0:00 Categories : Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Cups Cake Flour -- Sifted 1/4 Cup Sugar 1 Teaspoon Baking Powder 1/8 Teaspoon Salt 3/4 Cup Soy Milk, Plain 1 Tablespoon Vegetable Oil 1 Large Egg -- Lightly Beaten 1/2 Cup Fresh Blueberries -- Frozen (Do Not Thaw) Cooking Spray 1. Combine cake flour, sugar, baking powder, and salt in a large bowl, and stir well. Combine soy milk, vegetable oil and egg in a bowl; add soy milk mixture to dry ingredients, stirring until moist. Gently fold in blue berries. 2. Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked. Yield: 8 pancakes (serving size: 2 pancakes) From "Gia F." - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with maple syrup, if desired. NOTES : Weight Watchers Points: 6 Exchanges: 3 1/2 starch, 1/2 fat McFormatted By: gia70@prodigy.net * Exported from MasterCook * Blueberry Raspberry Almond Cake Recipe By :adapted from Johanna Burkhard, The Comfort Food Cookbook Serving Size : 8 Preparation Time :1:15 Categories : Cakes & Frostings Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole wheat flour -- see note 1 3/4 cup granulated sugar 2 tablespoons granulated sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 1/2 cup plain lowfat yogurt -- see note 2 1/4 cup butter -- melted 1/2 teaspoon almond extract 5 ounces raspberries -- rinsed and drained 5 ounces blueberries -- rinsed and drained 3 tablespoons blanched almonds -- sliced 1. Preheat oven to 350F 2. In mixing bowl, blend flour, 3/4 cup sugar, baking powder, baking soda and salt. 3. In another bowl, beat eggs, yogurt, melted butter, and almond extract until smooth. 4. Stir into dry ingredients to make smooth, thick batter. 5. Spoon batter into greased 9-inch springform pan or other round cake pan. 6. In small bowl, combine almond slices and 2 tablespoons sugar. Add blueberries and raspberries. Spread mixture on top of batter in circular fashion. 7. Bake in preheated 350F oven 45 to 50 minutes or until done (cake tester or toothpick inserted into cake shows no liquid batter). From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1.The original recipe for peach almond cake listed all-purpose flour, but I use whole wheat flour. 2. I always use Biobest 1% fat active-culture yogurt (made by Astro),so I have entered the ingredients in this manner to determine the nutritional content. 3. Although the peach slices in the original recipe would stay on top of the cake, the blueberries and raspberries I substituted recently fell into the batter. Much to my surprise,the cake tasted delicious with the fruit inside. 4. Adapted and formatted in MasterCook 4 by Ellen Pickett .The original recipe, using 3 sliced peaches and including cinnamon in the topping, was printed in the Toronto Star daily newspaper in 1997. This is my latest version of what started out as a published recipe for Peach Almond Cake.The fruit is supposed to be on top of the cake, but when I made this last week, the berries ended up deep inside the cake. The result was moist and drew complements and requests for seconds, so I'm keeping * Exported from MasterCook * Bojac Dressing Recipe By :Toronto Star Test Kitchens Serving Size : 32 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 cups granulated sugar -- divided 1 cup white vinegar 1 teaspoon salt 5 tablespoons all-purpose flour 4 teaspoons dry mustard 4 eggs 1/4 cup butter or margarine In medium saucepan, combine water, 1 cup sugar and vinegar. Bring to a boil. In bowl, blend together 1 cup sugar, salt, flour, mustard and eggs. Slowly add egg mixture to hot sugar mixture. Reduce heat to medium; cook until thickened. Remove from heat, add butter or margarine and stir until melted. Cook and store in airtight jar in refrigerator. Makes about 4 cups. (32 - 2 tablespoon servings) Source: "The Toronto Star, Saturday" Yield: "4 cups" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Here in Canada we used to be able to buy a salad dressing call Bojac Dressing, excellent on Cabbage Salad * Exported from MasterCook * Braised Chicken Thighs With Figs And Bay Leaves Recipe By :Deborah Madison Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 skinless chicken thighs -- 4.5 oz each 1/2 teaspoon salt 1/4 teaspoon black pepper 8 bay leaves 2 teaspoons olive oil 3 tablespoons water 1/2 cup sliced shallots 1/3 cup dry red wine 1 tablespoon red wine vinegar 1 teaspoon honey 16 fresh figs -- halved lengthwise Sprinkle chicken with salt and pepper. Place 1 bay leaf on each chicken thigh. Heat oil in a heavy 10-inch skillet over medium-high heat. Place chicken, bay leaf sides down, in pan. Cook 5 minutes or until browned. Turn chicken over; cook 3 minutes. Add water; cover, reduce heat, and simmer 5 minutes. Remove chicken from pan. Add shallots; cook 2 minutes. Add chicken, wine, vinegar and honey to pan; bring to a boil. Cook 1 minute. Cover, reduce heat, and simmer 5 minutes or until chicken is done. Add figs; cover and simmer 5 minutes or until figs are tender. ____________________________ Nutrition information per serving of 2 chicken thighs, 8 fig halves and 1/4 cup sauce: 393 calories, 11.4 grams fat, 163 milligrams cholesterol, 472 milligrams sodium. Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Chicken thighs are more succulent than breasts, but you can use the latter if you prefer. You can also use dried figs in place of the fresh. Serve this entree with couscous to capture the tangy sauce. * Exported from MasterCook * Breakfast Raisin Bars Recipe By :Weight Watchers International, Inc. Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Cookies & Bars Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons margarine -- plus 2 teaspoons margarine 1 tablespoon firmly packed brown sugar 1 egg -- lightly beaten 2 teaspoons vanilla extract 6 ounces quick oats -- uncooked 1 cup nonfat dry milk powder 1 teaspoon double-acting baking powder 1 cup skim milk 1 cup raisins Preheat oven to 350 F. Spray an 8" X 8" X 2" baking pan with nonstick cooking spray. In a mixing bowl, cream margarine with sugar then blend in egg and vanilla. In a small bowl, combine oats, milk powder, and baking powder. Add this mixture and liquid skim milk to margarine mixture and beat to combine. Stir in raisins. Pour batter into prepared pan and spread evenly. Bake until browned, 25 to 30 minutes. Remove from oven and let cool in pan for 5 minutes; invert onto wire rack and let cool completely. To form bars, cut in half, then cut each half into 4 bars. Serve immediately or wrap bars individually in freezer wrap and freeze until ready to use. Per WW's: Each Serving Provides: 1/2M, 1FA, 1FR, 1B, 15 C 6 g. Fat, 2 g. fiber 231 cals., 9 g. protein, 37 g. carb., 127 mg sod., 29 mg chol. Per MC5: Contains 20% RDA of calcium Source: "Breakfast & Snack Solutions -- 1996 Plan Materials Booklet --Personal Choices, p. 13" Copyright: "1995 Weight Watchers International, Inc." From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Here's a nutritious, quick breakfast recipe that I found in some old WW materials. It even came with a freezing recommendation :) I haven't tried this one since my kids are anti-raisin. I may make it for myself to have on hand following my 9/13 shoulder surgery. I'd substitute butter for the margarine (I feel it is healthier than the trans fats in margarine and of course tastes better). I'd also use those little dried fruit bits for some of the raisins 'cause I like them better. _____ * Exported from MasterCook * Broccoli And Cheese Stuffed Potato Recipe By :Weight Watcher's Serving Size : 1 Preparation Time :0:30 Categories : Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces Potato -- baked 1/2 cup broccoli -- cooked 3/4 ounce cheddar cheese, lowfat -- shredded -- * see note 1. Top baked potato with broccoli & cheese. 2 Broil Until cheese melts. * Recipe called for regular cheddar cheese shredded. Pamela Serves 1 (2 points) From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Salad Recipe By :AICR Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups thinly sliced green cabbage 2 1/2 cups thinly sliced red cabbage 1/4 cup chopped onion Dressing: 2 tablespoons cider vinegar 2 tablespoons unsweetened apple juice 1 tablespoon vegetable oil 1 1/2 teaspoons spicy brown or Dijon mustard 1/2 teaspoon brown sugar salt -- to taste Combine first 3 ingredients together. Mix dressing ingredients together. Pour over cabbage mixture; toss gently. Cover and chill before serving. Description: "Buffet or picnic side dish." Source: "Baptist Hospital East - Health Info" S(Internet address): "http://www.baptisteast.com/hrt017.htm" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Rice And Beans Recipe By :Janet & Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Legumes Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chopped onions 1 cup chopped green bell pepper 1/2 cup chopped celery 2 cloves garlic -- minced 1 can tomatoes -- (28 ounces) undrained, cut up 1 1/4 cups fat-free chicken broth -- low sodium 1 cup long-grain white rice -- uncooked 2 tablespoons tomato paste 1 teaspoon chili powder 1 teaspoon dried oregano 1 teaspoon ground cumin 1/2 teaspoon ground thyme 1/2 teaspoon black pepper 1/4 teaspoon cayenne pepper 1/4 teaspoon salt 1 can black beans -- (15 ounces) drained and rinsed 1/4 cup chopped fresh cilantro 8 ounces cooked ground round Spray a large saucepan with non-stick spray. Add onions, green pepper, celery, and garlic. Cook over medium heat until vegetables are softened, about 5 minutes. Stir in r remaining ingredients, except beans and cilantro. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 25 minutes, stirring occasionally. of cooking time. Makes 4-6 servings. Per Serving based on 6 servings according to cookbook: 244 calories.0.8 fat, 52,g carbohydrate, 9.3 protein, 771 mg sodium, 0mg cholesterol Calories from fat: 3% Source: Looneyspoons (TM) by Janet & Greta Podleski According to MC 265 calories; 1g Fat; 8g Fibre. WW Points = 4 According to MC with ground round: 361 calories; 7g Fat; 8g Fibre. WW Points = 6 Source: "Looneyspoons (TM) (www.looneyspoons.com)" S(Scanned & Formatted by): "hdeacey@home.com (2/13/2000)" - - - - - - - - - - - - - - - - - - - NOTES : Dennis & I added 1/2 pound ground round, cooked and drained. * Exported from MasterCook * Calico Salad By Patricia Mack Recipe By :Patricia Mack: Corn Serving Size : 6 Preparation Time :0:00 Categories : Salad Dressings Salads Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh corn kernels -- raw 1 small green bell pepper 1 cup thinly sliced celery 1 cup diced tomatoes 1 teaspoon dried marjoram -- crumbled Romaine lettuce 1/2 red onion -- sliced into very thin rings CUCUMBER SALAD DRESSING: 2 tablespoons white wine vinegar 1 tablespoon grapefruit juice 1 tablespoon sugar 1 teaspoon fresh minced ginger 1/4 teaspoon salt 1 large peeled cucumber -- quartered In a salad bowl, combine corn, pepper, celery, and marjoram. Toss with dressing and refrigerate until chilled. Line six plates with romaine leaves, divide salad among them, top with onion rings. Cucumber Salad Dressing: Place ingredients in bowl fitted with metal blade. Process till cucumber is in small pieces. Makes about 1/2 cup. Description: "Corn, green bell pepper, celery, red tomato" Source: "Record Books, 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : raw corn - the fresher the better We tried the cucumber dressing, removed the seeds etc. still burpy. I can't find those burpless cukes this year.!! * Exported from MasterCook * California New Potato Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small new potatoes -- scrubbed and halved 1 tablespoon extra-virgin olive oil 1 garlic clove -- pressed or minced 2 tablespoons balsamic vinegar 2 tablespoons fresh lemon juice or rice vinegar 1 tablespoon Dijon mustard 1 teaspoon dried rosemary -- crushed 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 8 ounces canned artichokes -- quartered or 1 jar marinated artichokes -- drained and rinsed 1/2 cup diced red bell peppers 1/2 cup chopped scallions Put the potatoes in a large saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low and simmer for about 10 minutes, or until just fork tender. Meanwhile, heat the oil in a large nonstick skillet. Add the garlic and cook for 1 minute or just until the garlic sizzles. Remove from the heat and stir in the balsamic vinegar, lemon juice or rice vinegar, mustard, rosemary, salt and black pepper. Drain the potatoes and add to the skillet. Toss or stir well to coat the potatoes. Transfer to a large bowl. Add the artichokes, red peppers and scallions. Mix well. Store leftovers, tightly covered, in the refrigerator. ____________________ Note: To speed preparation time, buy the peppers and scallions already chopped in the salad bar section of your supermarket. Nutrition details per 1/2-cup serving: 47 calories, 2 grams fat, 209 mg. sodium. Source: "Healthy Cooking for People Who Don't Have Time to Cook by Jeanne Jones (Rodale)" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is made without mayonnaise or eggs and can be kept without refrigeration for several hours. The potato salad includes artichokes and red peppers. Serve it with cold cuts or sliced turkey breast on a salad plate, garnished with tomato. Leftover salad keeps well, tightly covered, in the refrigerator. Add it to other salads as well as to soups and stews. Can be heated and served as a hot side dish. * Exported from MasterCook * California Orange Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sifted unbleached white flour 1 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1/2 cup raw wheat germ 1/4 cup unsalted butter -- at room temperature 1/4 cup orange blossom honey 1 egg -- beaten 1 orange -- zested 1/2 cup fresh orange juice Preheat the oven to 375 degrees. Butter a muffin tin. Sift the flour with the baking powder, soda and salt. Add the wheat germ and set aside. Cream the butter, add the honey and beat until smooth and fluffy. Blend in the egg, orange rind and orange juice. Add the dry ingredients to the creamed mixture, stirring just until all the ingredients are moist. (The batter will look lumpy.) Fill the greased tins 2/3 full; bake for 20 minutes, until muffins are rounded and brown. Turn out immediately, bundle in a cloth-lined basket and bring to the table. Makes a dozen muffins. Source: "Honey, a Connoisseur's Guide by Gene Opton, Nancie Hughes" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve them hot with honey and butter NOTES : Opton, a veteran of Chez Panisse restaurant in Berkeley, Calif., teaches us to appreciate the 3,000 varieties of honey the way we do fine wine in her book Honey, a Connoisseur's Guide by Gene Opton, Nancie Hughes (Ten Speed, $14.95). * Exported from MasterCook * Chicken And Strawberry Salad Recipe By :Dr. Thom Ris (www.desert-winds.com/thomris/) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups spinach -- torn 2 cups strawberries -- sliced 1/2 cup thinly sliced celery 1 tablespoon fresh chives -- snipped 4 3.5 ounce chicken breast halves (skinned and boned) Dressing: 1 tablespoon olive oil 2 cloves garlic -- minced 1/4 cup honey 1/4 cup balsamic vinegar 1/4 teaspoon pepper -- freshly ground 2 tablespoons almond slivers Wash and thoroughly dry the spinach. Place it in a large mixing bowl with the strawberries, celery and chives. Set aside. Coat an unheated skillet with cooking spray. Saute the chicken breasts 4-5 minutes per side, turning once. Remove the chicken and keep warm. Prepare the dressing by adding the oil to the skillet over medium heat along with the minced garlic. Saute for 2 minutes. Stir in the honey, vinegar and pepper. Cook just until all the ingredients are combined and heated. Divide the spinach and strawberry mixture among the plates. Thinly slice the chicken breasts. Place the chicken slices on the spinach mixture. Drizzle the hot dressing over the chicken and salad. Sprinkle the almonds evenly among the plates. Serve hot. _______________________ 270 Calories; 7g Fat (23.9% calories from fat); 4g Dietary Fiber Description: "Main dish chicken salad with fruit and a hot dressing" Source: "Dr Thom's Kitchen, The Palm Springs Lifestyle Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : An unusual salad that incorporates spinach, strawberries, chicken breasts with a hot balsamic vinegar salad dressing. It really is interesting and delicious and it's a great hot weather main dish. --Thom * Exported from MasterCook * Chicken Minestrone Recipe By :Healthy Choices Serving Size : 6 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 3/4 pound skinless boneless chicken breast -- cut into 1" cubes 2 medium carrots -- chopped 1 medium onion -- chopped 1/2 cup chopped celery 19 ounces stewed tomatoes -- canned (or 28 oz) 10 ounces condensed chicken broth 10 ounces water -- (1 can) 1/2 teaspoon thyme 1/4 teaspoon dried rosemary -- crumbled 14 ounces canned kidney beans -- (1 can) 3/4 cup macaroni In large saucepan, heat oil over medium heat; saute chicken, carrots, onion and celery about 5 minutes or until tender. Add tomatoes, breaking up with fork. Add chicken broth and water, thyme and rosemary; bring to boil. Reduce heat, cover and simmer 10 minutes. Stir in kidney beans and macaroni; simmer, uncovered, 10 to 12 minutes, stirring occasionally or until macaroni is tender. Makes 4 servings 15 ounce each. Description: "Typically, minestrone is a heart-warming beef-based vegetable soup with many variation. Here, chicken is used instead of beef." Source: "Canadian Diabetes Association" S(Typed in MC and WW points added): "Helen D (hdeacey@home.com) August 22, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Per 15 ounce serving: 267 Calories; 6g Fat (21.4% calories from fat); 22g Protein; 31g Carbohydrate; 7g Dietary Fiber; . Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 Fat. Canadian Diabetic Choices 2 Protein Choices, 2 Starchy Choices, 1 Fruits & Vegetables Choices, 1 Fat WW Points: 4 Points * Exported from MasterCook * Chicken Vegetable Alfredo Recipe By :Fast and Healthy Magazine Oct. 1993 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Ingredient 6 oz. linguine -- uncooked 2 cups broccoli florets 2 cups thinly sliced carrots 1/2 cup chopped onion 1 clove garlic 2 tablespoons reduced-calorie margarine 3 tablespoons all-purpose flour 2 teaspoons chicken bouillon packets, reduced-sodium -- or OXO cubes 1/2 teaspoon salt -- optional 1/4 teaspoon pepper 2 cups skim milk 1 1/2 cups cooked chicken breast half -- cubed 1 cup fat-free sour cream -- (Beatrice Ultra Light) 1/3 cup Parmesan cheese -- grated Cook linguine to desired doneness as directed on package. Drain, keep warm. Meanwhile, in medium saucepan combine broccoli, carrots and enough water to cover vegetables. Bring to a boil. Cook about 5 minutes or until crisp-tender; drain. In large nonstick saucepan or Dutch oven, cook onion and garlic in margarine until onion is tender. Stir in flour, bouillon, salt and pepper. Gradually stir in milk. Cook until mixture boils and thickens, stirring constantly. Stir in broccoli and carrots, chicken, sour cream and 1/4 cups of the Parmesan cheese. Heat thoroughly; DO NOT BOIL. Add hot linguine; toss to mix. Place on a serving platter; sprinkle with remaining Parmesan cheese. Serves 6 (1-1/4 cups each) From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe from Fast and Healthy Magazine Oct. 1993. Adjustments were made to the recipe and formatted into MC by Helen Deacey (hdeacey@home.com) Nutritional Data according to MasterCook: Per Serving: 340 Calories; 8g Fat (20.6% calories from fat); 27g Protein; 40g Carbohydrate; 3g Dietary Fiber; 49mg Cholesterol; 437mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates. W.W. Points 7 * Exported from MasterCook * Chicken Zucchini Salad Recipe By :Lightstyle Recipes for Healthful Living Summer 2000 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cooked chicken -- (3 cups), shredded 1 stalk chopped celery -- 1/2 cup 1 1/4 cups zucchini -- chopped (1) *1 1 1/4 cups kohlrabi -- bulb, trimmed chopped *2 1/2 cup green onion -- sliced (4) 1/2 cup carrots -- chopped (1 med.) 2 tablespoons dried apricots -- snipped, optional Herbed Mustard Mayonnaise Salad Greens, torn Orange Slices *1 - or summer squash *2 - or small fennel bulb, trimmed and chopped Combine chicken, celery, zucchini, fennel, or kohlrabi, green onion, carrot, and apricots, if using, in a large bowl. Stir in Herbed Mustard Mayonnaise till evenly coated. Cover and refrigerate for 4 to 24 hours. To Serve: Line six to eight plates with salad greens. Stir chicken mixture; season to take with salt and pepper and place atop greens. Garnish with orange slices. Makes 6-8 (1 cup servings) Source: "Better Homes and Gardens Special Interest Publications" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 2000." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken, Tofu And Vegetable Stir-fry Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Vegetable Oil 1/2 pound Skinless boneless chicken breast -- Cut 1 Inch Thick 1 cup Carrots -- Sliced 1-Inch Thick 2 cup Zucchini -- Cubed 1 1/4 cup Mushroom -- Quartered 1 cup Red Pepper -- 3/4 Inch Squares 1/2 Lb Firm Tofu Drained -- Cut Into 1" Cubes 2/3 cup Oyster Sauce 6 cup Rice -- Hot & Cooked 1. Heat oil in a large nonstick skillet over medium high heat. Add chicken; stir fry 3 minutes or until browned. Add carrot; stir fry 3 minutes. Add zucchini, mushrooms and bell pepper; stir fry 2 minutes. Gently stir in tofu and oyster sauce; cook until thoroughly heated. Serve over rice. Yield: 6 ( 1 cup stir fry & 1 cup rice) From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : Weight Watcher Points: 7 Exchanges: 1 lean meat, 3 1/2 starch, 1 veg * Exported from MasterCook * Chickpeas With Onion, Spinach And Raisins Recipe By :Almost Vegetarian Entertaining by Diana Shaw Serving Size : 6 Preparation Time :0:00 Categories : Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon extra virgin olive oil 1 large onion -- chopped 1 teaspoon ground cinnamon 2 medium fresh or canned tomatoes -- peeled, seeded, and chopped 2 cups fresh baby spinach leaves 2 cups cooked chickpeas 1/4 cup raisins Salt and freshly ground black pepper Heat the oil in a nonstick skillet over medium-high heat. When hot, add the onion and cinnamon, reduce the heat to medium-low, and saute, stirring often, until the onion is soft and limp, about 10 minutes. Add the tomatoes and continue cooking until they break down into a think sauce, about 5 minutes. Stir in the spinach, chickpeas, and raisins. Continue stirring until the spinach wilts and turns bright green; about 3 minutes. Season with salt and pepper. Make up to 3 days ahead. * Seal in a tightly covered container and refrigerate. Take out of the refrigerator 2 hours ahead and serve at room temperature. Or serve cold. Serving Ideas : As part of a vegetarian meal: Serve with Hummus, Lentil Soup with Pumpkin, and Pita Bread Source: "formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Grande - Crockpot Recipe Recipe By : Serving Size : 6 Preparation Time :0:10 Categories : Chilis Crockpot Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound beef stew meat -- cubed and trimmed of excess fat 1 tablespoon taco seasoning mix 1 tablespoon chili powder 31 ounces chili beans in zesty sauce -- undrained 15 ounces stewed tomatoes -- undrained 3 bell pepper -- chopped 1 1/2 cups frozen onions -- canned Place all items in a crockpot, stir well. Cover and cook on low setting 7 hours (or high setting for 4 hours) If desired, top with sour cream and cilantro. (not included in nutritional analysis) Description: "Easy and really good!" Source: "Cooking Light 5 ingredient, 15 minute cookbook" Copyright: "1999" Yield: "1 1/2 cups" Start to Finish Time: "7:00" www.3fatchicks.com From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 4 _____ * Exported from MasterCook * Chopped Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cucumber tomato yellow bell pepper peeled jicama bok choy red onion fresh parsley fresh cilantro olive oil lemon juice salt pepper hot pepper sauce (optional) Dice cucumber, tomato, yellow bell pepper, peeled jicama, bok choy (white part only) and red onion. Add chopped fresh parsley, cilantro or coriander. Toss with a mixture of olive oil, lemon juice, salt, freshly ground pepper and hot pepper sauce to taste, optional. Description: "colorful salad" Source: "American Institute for Cancer Research" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Classic Potato Salad With Tofu Recipe By :Soyfoods USA Serving Size : 1 Preparation Time :0:00 Categories : Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds potatoes (about 8 medium potatoes) -- (2 1/2 to 2 3/4) 2 boxes silken soft tofu -- (12.3 oz) 1/2 cup light mayonnaise 1 Tablespoon prepared yellow mustard 1/4 teaspoon pepper 1/4 teaspoon salt 1 package dry Italian Dressing mix -- (0.7 oz) 2 tablespoons sugar 1 cup finely chopped celery 1 cup chopped onion 2/3 cup pickle relish Place potatoes in medium saucepan and cover with water. Bring to a boil and then reduce heat. Simmer covered for 20 - 25 minutes or until potatoes are tender. Drain well, cool slightly and then cube or slice the potatoes. Set aside. In a large bow, whisk the tofu, mayonnaise, mustard, salt, pepper, Italian dressing and sugar until blended. Stir in celery, onion and pickle relish. Add the potatoes. Toss lightly to coat. Cover and chill for 6 to 24 hours before serving. Yield: About 12 cups. Serving size: about 1 cup Source: "Formatted by Whome40@aol.com Aug. 2000" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 199 calories, 5 g protein (2.75 g soy protein), 5 g fat (0 g sat fat), 35 mg carbohydrate, 3 g cholesterol, 412 mg sodium, 3.5 g dietary fiber. * Exported from MasterCook * Classic Swiss Fondue Recipe By :Quick and Healthy Serving Size : 8 Preparation Time :0:00 Categories : Dips Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic -- halved 2 1/2 tablespoons flour 1 cup fat-free chicken broth 2/3 cup evaporated skim milk 1/2 teaspoon brandy extract 2 ounces reduced-fat Swiss cheese -- shredded 2 tablespoons reduced-fat parmesan cheese -- grated 3 ounces reduced-fat cream cheese -- cubed 1/8 teaspoon black pepper 1/8 teaspoon ground nutmeg 1 French bread loaf -- cubed Rub inside of fondue pot or saucepan with cut sides of garlic. Discard garlic. Whisk flour and 1/4 cup broth in a measuring cup until blended. Add remaining broth and milk to pot, and heat over low heat until very hot but not boiling. Whisk in extract and flour mixture. Cook, stirring constantly, until mixture thickens slightly, 2 to 6minutes.Stir in Swiss, Parmesan and cream cheeses, pepper and nutmeg. Cook, stirring constantly,until cheese melts and mixture is very smooth. Transfer to a fondue pot, crock pot, or casserole with a warming unit. Serve with bread cubes. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Other dippers: steamed vegetables, cooked shrimp, pretzels, rye or pumpernickel bread. ADD POINTS. I serve with a variety of dippers. Per serving from original source: 233 calories, 5.3 g fat, .1 g fiber; 5 points. This is one to save for a snowy evening this winter in front of the fireplace. * Exported from MasterCook * Cocoa Angel Food Cake Recipe By :The VJJE Weekly Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups egg whites -- (about 12 egg whites) 3/4 cup sifted whole-wheat pastry flour or sifted unbleached flour 1/4 cup unsweetened cocoa powder 1 teaspoon cream of tartar 1 teaspoon vanilla 1/2 cup honey Fresh fruit (such as strawberries -- raspberries, blueberries or peaches) Place the egg whites in a 5- or 6-quart bowl. Let stand at room temperature for 30 minutes. Meanwhile, sift the flour and cocoa powder together 4 times; set aside. Using an electric mixer, beat the egg whites on high speed until foamy. Add the cream of tartar and vanilla. Then beat on medium speed until the egg whites form soft peaks. Add the honey, 1 tablespoon at a time, and continue beating on medium speed until the egg whites form stiff peaks but are not dry. Sift 1/4 of the flour mixture over the egg whites and fold in using a wire whisk or large spatula. Repeat sifting and folding in the flour 3 more times. Spoon the batter into an ungreased 10" tube pan with a removable bottom. Use a thin knife to cut through the batter to remove any large air pockets. Bake at 350F for 30 to 35 minutes or until the cake springs back when lightly touched. Invert the pan onto a wire rack and let cool for at least 1 1/2 hours. Then remove the cake from the pan. Slice and serve with the fresh fruit. Source: "Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder With Bacon And Potatoes Recipe By :Toronto Star Test Kitchen (Mary McGrath) Serving Size : 6 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups fresh corn kernels -- (3 to 4) from 5-7 cobs 4 slices bacon pieces, reduced fat -- cut into small -- pieces 1 tablespoon vegetable oil 1 large onion -- diced 2 cups fat-free chicken broth -- or water 2 cups milk 4 medium potatoes -- scrubbed, diced Salt, pepper 2 tablespoons minced fresh parsley Cut corn from cobs, discard cobs. Place bacon and oil in saucepan over medium heat. Cook stirring occasionally 5 minutes or until fat if rendered. Add onions, cook until bacon is crisp and onion is soft. Add chicken broth or water, milk and potatoes. Season with salt and pepper, bring to a boil. Reduce heat. Simmer gently, covered, until potatoes are almost tender, about 12 minutes. Add corn. cook until corn and potatoes are tender, about 10 minutes. Puree 2 cups of soup in blender. Return to saucepan and heat mixture gently. Thin with more broth, water or milk, if desired. Add parsley. Makes 8 cups (WW points = 5) Description: "Fresh corn makes satisfying chowder" Source: "Toronto Star Newspaper, August 4, 2000" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" Yield: "8 cups" - - - - - - - - - - - - - - - - - - - NOTES : Corn chowder makes a satisfying light meal when the summer's fresh corn is teamed with new potatoes. Warm bread or biscuits spread with herb butter would go well with this. * Exported from MasterCook * Corn With Anaheim Chilies Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Olive oil 2 Anaheim chili peppers -- dried 1 cup Boiling water 1 medium Onion -- diced 10 oz Frozen corn -- thawed 1/2 cup Land O Lakes Fat Free Half & Half(r) 2 tablespoons Cilantro -- chopped 1/2 teaspoon Salt 1/2 Jalapeno pepper -- seeded and chopped 1 clove Garlic -- minced Roast the dried Anaheim chili peppers in a dry skillet over med-high heat for 4 mins, or until fragrant. Pour boiling water over chilies in a bowl, and let sit for at least 30 mins. Process chilies with 1/2 of the water in a blender. Heat the oil in a med, nonstick skillet. Add onion, garlic and Jalapeno peppers and saute, stirring frequently until the onion is softened, about 4 mins. Stir in the corn, cilantro, salt, processed chilies and some of the chile water until you achieve a sauce. Add the Land O'Lakes and lower heat to low. Simmer for about 3 mins. Serve immediately. Cal 113.2 Fat 1.8 Fiber 2.7 CFF 13.4% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I haven't made this for a while but do remember how good it is. I'll have to work it into my menu for the week. * Exported from MasterCook * Country French Chicken Recipe By :BHG Diabetic Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds skinless chicken thighs -- *see Note (6 large) Vegetable cooking spray 1 cup sliced fresh mushrooms 1 cup sliced celery -- fresh 1 cup dry white wine 1/2 cup carrot -- coarsely chopped 1 medium onion -- cut into small wedges 1 clove garlic -- minced 1 bay leaf 2 tablespoons parsley -- snipped 1/4 teaspoon dried thyme -- crumbled *Recipe called for 2 pounds meaty pieces (breast halves, thighs, drumsticks) (6 larges pieces) Remove skin from chicken. Rinse chicken; pat dry. Spray a cold skillet with non-stick coating. Preheat the skillet over medium heat. Brown chicken on all sides in not skillet. Drain fat from skillet. Season chicken lightly with salt and pepper. Add mushrooms, celery, white wine, carrots, onion, garlic, bay leaf, parsley, and thyme to the skillet. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or till chicken is tender and no longer pink. Discard bay leaf. Transfer chicken and vegetables to a serving platter; keep warm. For sauce, bring liquid in skillet to boiling. Cook for about 3 minutes or till reduced to 1/2 cup. Pour sauce over chicken and vegetables. One serving is 1/6th of recipes. Description: "Pair this herbed chicken dish with boiled new potatoes. (Count the potatoes as Bread Exchanges)" S(Formatted in MC by:): "Helen D. (hdeacey@home.com) August 22, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional values, as 148 calories, 1g Fibre, 3g Fat. WW Points are 3 per serving. According to recipe: 2 -1/2 Lean Meat Exchanges, 1/2 Vegetable Exchange * Exported from MasterCook * Cowpoke Barbecue Sauce Recipe By :101+ Delicious Diabetic Recipes Serving Size : 8 Preparation Time :0:00 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Canola oil 3/4 cup chopped green onions 3 cloves garlic -- finely chopped 14 1/2 ounces canned crushed tomatoes -- (1 can) 1/2 cup ketchup 1/4 cup orange juice 2 tablespoons cider vinegar 2 teaspoons chili sauce 1 dash Worcestershire sauce Heat oil in large nonstick saucepan over medium heat until hot. Add onions and garlic. Cook and stir 5 minutes or until onions are tender. Stir in tomatoes with liquid, ketchup, 1/4 cut water, orange juice, vinegar, chili sauce and Worcestershire sauce (this is where I added the hot sauce). Reduce heat to medium-low. Cook 15 minutes, stirring occasionally. Makes 2 cups (8 1/4 cup servings) S(Typed in MC and WW points added): "Helen D (hdeacey@home.com) August 22, 2000" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - NOTES : The recipe did not call for but 1 added 3 or 4 drops hot sauce, you can add more according to taste. (Chris E. would say I was a whimp!) As per MC Calories 48, 1g Fat, 1g Fiber Canadian Diabetic Exchange is 1 Extra WW Points = 1 point