* Exported from MasterCook * Plum Cardamom Frozen Yogurt Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups ripe plums -- coarsely chopped 2/3 cup sugar 24 ounces lowfat vanilla yogurt -- (3 containers) 2 tablespoons lemon juice 1 1/2 teaspoons cardamom Makes 1 quart. Simmer plums, sugar, and cardamom over medium heat until plums are soft enough to mash, 8-10 minutes. Finely mash the plums with a fork or potato masher. Chill plums. Add yogurt and lemon juice and mix well. Nest bowl in ice water and stir often until mixture is cold, about 5 minutes. Pour yogurt mixture into an ice cream maker. Freeze as directed by your ice cream maker until the mixture is firm enough to scoop. Serve softly frozen, or place in freezer until hard. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpernickel Bread #2 Recipe By :The New Complete Book of Bread Machine Baking Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Pound Loaf 1 1/2 Cups Water 3 Tablespoons Canola Oil 2 Tablespoons Honey 3 1/2 Tablespoons Molasses 1 1/2 Tsp Salt 2 Cups Whole Wheat Flour -- (10.8 Ounces) 1 Cup Rye Flour -- (4.1 Ounces) 5 Tablespoons Gluten, Wheat 1/4 Cup Cornmeal 1/2 Tsp Instant Coffee 1 1/2 Tsp Caraway Seed 1 1/2 Tsp Whey -- Powdered 3 1/4 Tsp Active Dry Yeast Put the ingredients in the bread pan in the order listed, or in the reverse order if the manual for your machine calls for dry ingredients first and liquids last. Select Basic Wheat Cycle, Light Setting (or the equivalent setting for your machine). Push Start. Makes 12-14 Servings Nutrient Analysis per Serving: Calories: 157 Carbohydrates: 28 Protein: 5 Fat: 4 Fiber: 3 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Here's another bread recipe that was a keeper! Remember about weighing your flour.... _ * Exported from MasterCook * Raspberry Blueberry Sorbet Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups blueberries -- rinsed 2/3 cup sugar 3 cups raspberries -- rinsed 1 tablespoon lemon juice 1/4 cup water Makes 1 quart. Frequently stir the blueberries, the sugar, and 1/4 cup water over high heat until the berries begin to pop, 4-5 minutes. In a blender or food processor, puree blueberry mixture, raspberries, and lemon juice. rub through a fine strainer into a bowl; discard residue. Add more sugar or lemon juice if desired. Nest bowl in ice water; stir often until cold. Pour chilled puree into an ice cream maker. Freeze as directed by the maker until the sorbet is firm enough to scoop. Serve or place in freezer until frozen harder. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : In the freezer, sorbet gets very hard. To serve, thaw partially, break into chunks, and beat to a slush with a mixer. --- To freeze sorbets without an ice cream maker: Pour the cooled sorbet mixture into a stainless steel bowl, and place in the freezer. Let freeze until you have a 2-inch border of ice around the edge of the bowl --- typically this takes 1 1/2 hours or so --- then remove and scrape the frozen parts into the liquid middle, beating well with a whisk (or even an electric beater, if you want a very smooth texture). Repeat, freezing this time around for about 30 to 50 minutes. Repeat 1 or 2 times more, or until it is of a consistency where you can scoop it loosely into a ball or oval. * Exported from MasterCook * Refried White Beans Recipe By :Cooking Light, April 1998 Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1/2 cup chopped carrots 1 cup chopped green onions 3 large garlic cloves -- minced 1 1/2 teaspoons ground cumin 30 ounces white beans, canned -- drained and rinsed 1/2 cup water 1/4 cup chopped fresh cilantro Heat olive oil in a large nonstick skillet over medium-high heat. Add carrot; saute 5 minutes. Add onions and garlic; saute 2 minutes or until tender. Stir in cumin, beans, and water; partially mash mixture with a potato masher. Cook 10 minutes or until thick, stirring frequently. Stir in cilantro. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : I made this last weekend as a side dish to go along with some chicken fajitas. It was really good. I brought the leftovers with some pita bread to eat for lunch at work- yummy. _____ * Exported from MasterCook * Roasted Veggie Pizza, Tamara's Recipe By :"Taylor, Tamara" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 inch store made pizza shell -- (precooked) 1 large onion -- thinly sliced 1 cup zucchini -- thinly sliced 2 large garlic clove 2 tablespoons balsamic vinegar 2 tablespoons nonfat Italian salad dressing fresh basil and oregano to your taste sprinkle of salt sprinkle of pepper 1 large tomato -- thinly sliced sliced bottled hot banana peppers -- to your liking Parmesan cheese -- to your liking Spray a cookie sheet with Pam. In a bowl combine the onion, zuke, garlic, basil, oregano, salt and pepper. Coat with the vinegar and Italienne dressing. Bake in a preheated 450 degree oven for about 10 minutes. Stir around veggies return to oven for about 5 minutes. Remove from oven and mash the roasted garlic and blend with onion and zuke. Add the tomato slices and stir to distribute. Place the veggie mixture over a prebaked pizza shell. Add hot peppers evenly if desired and top with a shake of parmesan cheese. Bake in oven (400 degrees) for about 8 minutes or until desired crispness. A good addition would be olives and feta cheese if you don't mind the extra fat and calories. This was exceptionally good and easy. I am a HUGE pizza lover and was surprised that I really loved this type of pizza. I hope you like it. If anyone comes up with any other combinations please let me know. - - - - - - - - - - - - - - - - - - - NOTES : I also made a very tasty "pizza" that is very lowfat and suprisingly tasty. Here goes: * Exported from MasterCook * Salad Nicoise #2 Recipe By :Weight Watchers Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small red potatoes -- scrubbed 2 cups trimmed green beans 8 ounces tuna in water -- drained 24 cherry tomatoes -- halved 4 cups lettuce leaves -- thinly sliced 2 large eggs, hard-boiled -- quartered 6 large pitted black olives -- sliced crosswise 1/4 cup red wine vinegar 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper 8 flat anchovy fillets 1. In large pan of boiling water, cook potatoes 15-20 minutes, until tender. Remove with slotted spoon. Rinse with cold water; drain. Coarsely chop and place in a large bowl. 2. Add green beans to the water; cook 3 minutes, just until bright green and tender-crisp. Rinse with cold water; drain. 3. Toss the green beans, tuna and tomatoes with the potatoes. 4. Line large serving plate with lettuce leaves; mound the tuna-potato mixture in the center. 5. Decoratively arrange the egg quarters, olive and anchovy fillets on top of tuna-potato mixture. 6. In a small bowl, whisk vinegar, juice, oil, salt and pepper. Drizzle over salad; serve immediately. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 476.7 (19.6% from fat) Fat: 11.4g Cholesterol: 115mg Carbohydrate: 72.1g Fiber: 16.4g Sodium: 811mg * Exported from MasterCook * Sesame Seed Bread Recipe By :The New Complete Book of Bread Machine Baking 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 Pound Loaf (8-10 Servings) 3/4 cup Water 2 Tsp Canola Oil 1 1/2 tablespoon Honey 3/4 Tsp Salt 1 tablespoon Toasted Sesame Seeds 1 1/4 cup Whole Wheat Flour -- (6.8 Ounces) 1/2 cup Flour, Unbleached -- (2.6 Ounces) 2 tablespoon Gluten Flour 1 1/2 tablespoon Powdered Whey 1 1/2 Tsp Active Dry Yeast --- -- 1 1/2 Pounds Loaf (12-14 Servings) 1 1/4 cup Water 1 tablespoon Canola Oil 2 tablespoon Honey 1 1/4 Tsp Salt 1 1/2 tablespoon Toasted Sesame Seeds 2 1/4 cup Whole Wheat Flour -- (12.2 Ounces) 1/2 cup Flour, Unbleached -- (2.6 Ounces) 3 tablespoon Gluten Flour 2 tablespoon Powdered Whey 2 Tsp Active Dry Yeast Put the ingredients in the bread pan in the order listed, or in the reverse order if the manual for your machine calls for dry ingredients first and liquids last. Select Basic Wheat Cycle, Light Setting (or the equivalent setting for your machine). Push Start. Nutrient Analysis per Serving: Calories: 128 Carbohydrates: 24 Protein: 5 Fat: 2 Fiber: 3 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Scampi Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces angel hair pasta 1/4 cup low sodium chicken broth 2 cloves garlic -- pressed 1/4 cup chopped green onions 1 pound shrimp -- peeled and deveined 2 tablespoons chopped fresh parsley -- or 2 tsp dried 2 tablespoons chopped fresh basil -- or 2 tsp dried 2 tablespoons chopped fresh cilantro -- or 2 tsp dried 2 tablespoons lemon juice 1/4 teaspoon crushed red pepper 1. Prepare pasta according to package directions, but do not add salt. 2. While pasta is cooking, in a large skillet, heat broth over medium heat. Add garlic and green onions; cook, stirring occasionally, for 2 minutes. 3. Stir in shrimp, parsley, basil, cilantro, lemon juice, and red pepper flakes. Cook, stirring frequently, until shrimp are just opaque, about 5 minutes. 4. Drain pasta in a colander. Arrange pasta on serving plates. Spoon shrimp mixture over pasta. Serve immediately. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 443.8 (6.8% from fat) Fat: 3.3g Cholesterol: 173mg Carbohydrate: 66.4g Fiber: 2.3g Sodium: 209mg * Exported from MasterCook * Sour Cucumber Pickles Recipe By :www.lysator.liu.se/etexts/recept/us/sour-pickles-1.html Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups small cucumbers 4 teaspoons sugar 2 teaspoons canning/pickling salt 2 tsp dry mustard 1/8 tsp alum cider vinegar water (makes 4 cups) 1.Wash cucumbers in cool water and pack into a canning jar big enough to hold them. 2.Add sugar, salt, dry mustard, and alum. 3.Fill jar about 2/3 full with vinegar. Fill remaining portion of jar to cover cucumbers with water. 4.Put lid on jar. 5.Agitate lightly every day for about a week to mix spices in with cucumbers. Then put in a cool dark place for about 3 months while the cucumbers work. Notes Don't be too impatient to try the pickles. They taste terrible if they haven't worked. Also, you do not have to seal these jars. They will keep for quite some time if stored in a cool/dark location. >From: "Carol" - - - - - - - - - - - - - - - - - - - NOTES : The most lip smackin' pickles you ever tasted. This recipe came from my wife's grandmother. * Exported from MasterCook * Sour Cucumber Pickles #2 Recipe By :mars.superlink.net/mlecin/pickles.html Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Large Kirby cucumbers -- wash well (8 to 10) 1 Quart water 4 Tablespoons coarse (kosher) salt 2 Tablespoons black peppercorns 1 Head garlic -- all cloves peeled and crushed 1 Small onion -- thinly sliced 1 Cup vinegar Mix up everything but cukes into solution, then add the cukes. They MUST be covered; if not, add more water. Keep warm, covered, and away from light. The pickles will generate a lot of gas for a week or so, and then calm down. They are edible after seven days, and will keep (chilled) for a long time - improving all the while. Have fun! This is what I've learned in the dozen years since: It looks simple, and it is! Everyone raves! In extremely hot weather (e.g. Pennsic 24), they're edible in two or three days. There is never enough garlic - I've doubled, even tripled the amount and it just gets better and better. You can play with the vinegar - sometimes I use 3/4 white, 1/4 tarragon. Instead of adding JUST WATER to cover, it is better if you add a proportional amount of water and vinegar, otherwise the solution is too dilute, and the "fermentation" stops. Stir or shake the container to re-mix the "spices" which settle out. I have successfully scaled the recipe up to fill a 5 gallon "primary" brewing vessel - this allows the use of a "bubble lock", which means you don't have to spend your time "burping" Tupperware, or worrying about the top BLOWING OFF from the gas build-up. >From: "Carol" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sparkling Float With Sorbet Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sparkling Muscat wine -- chilled -- such as Italian Asti Spumante -- or Ballatore 2/3 cup Honeydew Sorbet -- see recipe -- or Raspberry Blueberry Sorbet -- see recipe -- or sorbet of your choice mint sprig Pour the sparkling wine into a tall glass. Add the sorbet and garnish with a mint sprig. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Speckled Chicken Salad Recipe By :www.familycircle.com Serving Size : 3 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 oz. cooked chicken breast halves -- finely chopped -- (4 to 5) 1 tablespoon red bell pepper -- finely chopped 2 tablespoons low-fat creamy Italian dressing 1 tsp. chopped parsley 6 slices bread This healthy mixtures makes enough to fill three sandwiches. Just combine ingredients in a bowl. Makes 3 servings (1 cup): Nutrition per serving: 83 cal.; 12 g pro.; 3 g fat; 1 g carb.; 162 mg sod.; 32 mg chol. >From: SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Jicama Slaw Recipe By :unknown Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound jicama -- peeled and grated 1 large carrot -- peeled and grated 3 tablespoons fresh lime juice 2 tablespoons fat-free mayonnaise 1 tablespoon chopped fresh cilantro 1 teaspoon ground cumin 1/2 teaspoon Tabasco sauce In a large bowl, combine jicama, carrot, lime juice, mayonnaise, cilantro, cumin, and hot sauce. Cover and refrigerate for 1 hour. Will keep in the refrigerator for up to 2 days. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Rolls #2 Recipe By :http://www.foodtv.com/rdine/06-6a.htm Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Chicken Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Rice paper Rice stick noodles 1 breast of chicken 12 pieces tiger shrimp -- size 12/25 4 stems of mint leaves 4 stems of cilantro 2 leafs of Romaine lettuce 1 small cucumber soy sauce Boil the Rice stick noodles for 3 minutes and then place in a strainer to drain and cool off, but keep water boiling. Saute chicken breast in a pan and add soy sauce to taste. After the chicken is cooked, cut it into long thing strips and put aside. Boil the shrimp for 1 minute and peel skin off and then cut in halves. Cut the Romaine lettuce into thin long strips. Peel the skin off the cucumber and then peel about 16 long strips of the cucumber. Dip 2 pieces of rice paper into the boiling water and then lie flat next to each other on a cloth napkin. In a row, place 3 halves of shrimp (pink side face down) in the middle of each rice paper. Then take some rice noodles and place on top of the shrimp. Place 2-3 strips of chicken on top of noodles and then place some more rice noodles on top of the chicken. The peeled cucumber and Romaine lettuce strips top of the second layer of rice noodles. Pull mint and cilantro leaves off the stem and place face down on the rice paper in front of the shrimp and noodles. Fold the side of the rice paper in and then tightly roll the rice paper. The product should be 2 springrolls, which can be cut into 6 small pieces and plated or kept as 2 longer pieces. A peanut sauce is served on the side with the springrolls. Copyright, 1997, TV FOOD NETWORK, G.P., All Rights Reserved http://www.foodtv.com/rdine/06-6a.htm >From: "smithg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato And Chickpea Saute Recipe By :Weight Watchers Meals in Minutes Cookbook, p. 173 Serving Size : 2 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine -- [or canola oil] 1 cup chopped onions 6 ounces sweet potato -- pared -- cut in 1/2" cubes 1/2 cup chicken broth -- canned ready to serve 1 teaspoon fresh lemon juice 4 ounces chickpeas, canned -- rinsed and drained 1/8 teaspoon thyme -- leaves 1/4 teaspoon lemon peel -- grated 1 dash pepper 1. In a 10-inch non-stick skillet melt margarine [or heat canola oil - my preference], add onions and saute over high heat, until translucent, about 1 minute. 2. Add sweet potato and cook over medium-high heat, stirring occasionally, for 2 minutes. 3. Add chicken broth and lemon juice and stir to combine. Reduce heat to medium; cover and let simmer for 5 minutes. 4. Add chick-peas, thyme, lemon peel, and pepper and stir to combine; cover and let simmer until mixture is heated through and liquid is absorbed, about 5 minutes. Makes 2 large servings. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. I found that 6 ounces of pared sweet potato was about half of one large. 2. I have no canned ready-to-serve chicken broth, so I boiled 1/2 cup of water, then stirred in some Knorr Chicken Bouillon concentrate. I didn't measure but gauged the necessary amount by the similarity to the strength of the scent of real chicken broth. I let this broth cool a bit before it was time to add it to the skillet. 3. If this is not the only side dish, the recipe should serve at least 3. 4. The source: Weight Watchers Meals in Minutes Cookbook, New American Library, Penguin Books, 1989, ISBN 0-453-01020-2 (hard cover). I made this for the first time tonight, after I realized that the only fresh vegetables left in the kitchen were one sweet potato and several onions. I would not class this as superb, but it tastes OK and is filling. The hardest part for me was cutting up the sweet potato into little cubes. I thought about heating it in the microwave oven a bit to soften it, but then discard * Exported from MasterCook * Thai Dumplings With Dipping Sauce Recipe By :Vegetarian Times, September/1998 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dumplings: your favorite sauteing liquid -- * 2 cloves garlic -- minced 1 tablespoon fresh ginger root -- grated 1 tablespoon chili paste 3 green onions -- sliced 1 large zucchini -- diced (about 4 cups) 1 red bell pepper -- diced (about 1 cup) 1 tablespoon fresh lime juice 1/2 cup fresh cilantro -- chopped 1 pound won-ton wrappers Dipping Sauce: 1/4 cup tamari soy sauce 2 tablespoons rice vinegar 1 tablespoon sesame oil 1/2 teaspoon chili paste 1 teaspoon green onions -- minced * Original called for 2 tbsp. vegetable oil. I very rarely use any oil at to saute. If you use the oil, the CFF is still acceptable at 22%. Makes 32 Saute the garlic, ginger, and chile paste for 1 minutes. Add the onions and cook for 1 minute. Add zucchini and bell pepper and cook until the veggies are tender, 3-4 minutes. Add lime juice and cilantro. Remove heat and allow to cool. Coarsely chop in a food processor. Place 1 tablespoon of filling in center of each won-ton wrapper. Brush the corners with a little water, then gather the sides together and pinch to make a pouch. Steam the dumplings in a lightly oiled steamer until tender, about 15 minutes. Serve immediately with the dipping sauce. Dipping Sauce: Mix all the ingredients and set aside. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For School Lunches Recipe By :Atlanta Constitution Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Spread peanut butter or flavored cream cheese on a rice cake. Pack sprinkles, raisins, or pretzels for decoration. Pack a banana. Put peanut butter in a small container, put sprinkles in another, and pack a plastic spoon. You child can decorate the banana at lunchtime. Cut sandwiches into various shapes using cookie cutters. Core and apple, stuff it with peanut butter, and wrap in foil. Make a pizza roll using a tortilla. Cover with tomato sauce, grated cheese, and anything else you like. Then roll up tightly. Pack loving notes in the lunchbox. Or carve simple notes or smiley faces on the peel of fruit or sandwich tops. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This sounds like a trick I learned at Weight Watchers. Spread peanut butter on a chocolate/chocolate chip rice cake and drizzle with a little Hershey's syrup. Sprinkle with cinnamon and top with raisins. It really tastes sinful. [Penchard@aol.com] * Exported from MasterCook * Tips For School Lunches #2 Recipe By :www.familycircle.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Lunches Solved! What's the equation for packing a well-balanced lunch? Favorite sandwiches + inventive sides = happy (and healthy) kids. Crispy chicken salad This protein-packed lunch includes chicken salad in a pita (made crunchier and yummier with shredded carrot and potato chips), celery sticks with low-fat cream cheese, cantaloupe wedges (just a cup provides a day's worth of vitamins A and C), a fruit-roll treat, and strawberry-flavored milk. Blt wrap In a flour tortilla, roll up turkey bacon, lettuce, and tomato, then add sides of raisins, pepper strips (which are full of vitamin C), a crisped-rice cereal treat (which gets a nutritional boost from the vitamin-fortified cereal), and protein-packed low-fat milk. Pb&b Pair peanut butter with bananas (rather than jelly, which lacks the potassium, fiber, and vitamins bananas provide) on whole-wheat bread, and add cherry tomatoes, orange slices (which burst with vitamin C), caramel rice cakes (a good fat-free snack), and low-fat milk. Bologna booster Sandwich bologna and American cheese on rye bread (with mustard, which has no fat, rather than high-fat mayonnaise). Then add easy-to-eat baby carrots (a great source of vitamin A), vitamin C-packed kiwi and nectarine slices, low- fat granola bar (a better choice than a higher-fat candy bar), and calcium- rich low-fat milk. Souped-up ham Serve tomato soup (which delivers vitamin C) with Goldfish crackers, ham slices and lettuce leaves wrapped around string cheese (no need to serve bread with the crackers), applesauce, and chocolate milk (which contains all of the nutrients of plain milk). --Laurie Goldrich-Wolf >From: SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato And Corn Chowder Recipe By :You Say Tomato (1998) Joanne Weir* Serving Size : 6 Preparation Time :1:05 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound baking potatoes -- peeled and cut into half-inch dice 1 tablespoon unsalted butter 1 medium yellow onion -- minced 6 medium ears corn -- shucked 3 cups nonfat low-salt chicken broth -- 1/2 cup heavy cream -- optional salt and pepper 4 medium-size ripe tomatoes -- peeled and seeded chopped and drained 1 tablespoon fresh chives -- finely chopped Bring a large sauce pan three-quarters full of salted water to a boil. Add the potatoes and cook until tender, about 10 minutes. Drain and reserve. Melt butter in a large soup pot over medium-high heat. Add onion and cook, stirring occasionally, until soft, about 7 minutes. Cut kernels from corn cobs, then scrape cobs to release liquid; set aside juice and 1 cup kernels. Add remaining corn chicken broth, and 4 cups water to soup pot, bring to a boil, and simmer until liquid is reduced by one-quarter, 15 minutes. In a blender puree mixture in batches on high speed until smooth, 2 to 3 minutes per batch. Strain through a fine sieve into a clean soup pan. Add reserved corn, potatoes, and cream if desired. Season to taste with sak and pepper. Warm over medium-high heat just until hot, 3 to 4 minutes. Add tomatoes and cook 1 minute. Garnish with chives. Serve immediately. Serves 6. [Per serving (without options): Calories 192 (12% from fat), Fat 3 g (1 g saturated), Protein 8 g, Carbohydrate 37 g, Fiber 4 g, Cholesterol 5 mg, Iron 2 mg, Sodium 100 mg, Calcium 26 mg] *Recipes adapted from You Say Tomato, 1998 by Joanne Weir (Bantam Doubleday Dell). Reprinted September, 1998 Health (Magazine from Time, Inc.) Mcrecipe by Kitpath@earthlink.com 1998 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomatoes And Yucca Root Relish On Snapper Recipe By :Marlene Brown (HPBooks 1989) Produce Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup peeled yucca root -- finely chopped 1 onion -- halved and thinly sliced 1 cup carrots -- julienne-cut 1 cup zucchini -- julienne-cut 2 large tomatoes -- chopped 2 teaspoons chopped fresh thyme 1 bay leaf 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1 1/2 pounds red snapper fillets -- thawed if frozen 2 tablespoons butter or margarine -- melted, optional Preheat oven to 350F (175C). In steamer basket over simmering water, cook yucca root, onion and carrots 8 to 10 minutes or until nearly tender. Add zucchini; steam 2 minutes more. In a medium bowl, toss together steamed vegetables with tomatoes, thyme, bay leaf, salt and cayenne pepper. In a lightly oiled shallow baking dish. arrange fish fillets. Cover and bake 15 minutes. Spoon vegetable mixture over fillets; return to oven. Bake 10 to 15 minutes more or until fish flakes easily when tested with a fork. Drizzle with butter or margarine. Makes 4 to 6 servings. Vegetable Topped Snapper: Of course, you can substitute any firm whitefish for the red snapper. Yucca Root is also called cassava. Must be peeled and cooked before eating. (International Produce Cookbook and Guide (HPBooks 1989) Marlene Brown.) YUKK-ah from Brazil; also "yuca." Very large, elongated root with thick brown skin that is often waxed to hold in moisture. Flesh is white; very mild, potato-like flavor. About 100 cals per 3.5 oz serving. Vit A and Thiamin. Do not eat raw. Cook like a potato. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : How about diced vegetables for fish? * Exported from MasterCook * Tuna 'N' Egg Salad Recipe By :www.familycircle.com Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tuna in water -- (6 oz.) drained and flaked 1 hard-cooked egg -- grated 1 carrot -- peeled and grated 3 tablespoons low-fat mayonnaise 6 slices bread This healthy mixtures makes enough to fill three sandwiches. Just combine ingredients in a bowl. Makes 3 servings (1 1/4 cups): Nutrition per serving: 127 cal.; 17 g pro.; 3 g fat; 7 g carb.; 349 mg sod.; 92 mg chol. >From: SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Chili With Cornmeal Dumplings Recipe By :Vegetarian Times, September 1998 Serving Size : 10 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- your favorite sauteing liquid -- * 2 medium onions -- chopped 4 medium zucchini -- chopped 1 red bell pepper -- diced 1 large green bell pepper -- diced 4 cloves garlic -- minced 1 jalapeno -- chopped 1/4 cup fresh parsley -- chopped 1/4 cup fresh cilantro -- chopped 1 tablespoon chili powder 2 teaspoons ground cumin 2 cans Italian plum tomatoes -- with juice -- 28 oz size cans 12 ounces tomato sauce 1 tablespoon brown sugar Cornmeal Dumplings: 3/4 fine yellow cornmeal 2/3 cup hot water 1/4 cup unbleached all-purpose flour 1 teaspoon salt 1/4 cup fresh cilantro -- chopped 1 cup lowfat farmer's cheese -- or lowfat ricotta * The original called for olive oil for sauteing the veggies. Saute the onions, zucchini, bell peppers, and garlic until softened -- about 15 minutes. ADd the jalapeno, parsley, cilantro, and seasoning, and cook for 2 minutes. Add tomatoes and the sauce and sugar; simmer for 10 more minutes. Dumplings: Mix the cornmeal and water. Add the remaining ingredients. Form into 1-inch balls. Add dumplings to stew, stirring gently to submerge. Simmer until dumplings are cook through, 10 -12 minutes. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veggie Special Sandwich Recipe By :www.familycircle.com Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lowfat shredded cheddar cheese -- (about 2 oz.) 1 medium carrot -- peeled and grated 1/4 small zucchini -- grated 1/4 green pepper -- grated 2 tablespoons toasted almond slivers 1 tablespoon low-fat mayonnaise 6 slices bread This healthy mixtures makes enough to fill three sandwiches. Just combine ingredients in a bowl. Makes 3 servings (1 cup): Nutrition per serving: 131 cal.; 6 g pro.; 10 g fat; 6 g carb.; 173 mg sod.; 20 mg chol. >From: SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vinegar Mother Recipe By :University of Illinoi Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** "Mother" of vinegar (cloudy vinegar) will naturally occur in vinegar products as the result of the vinegar bacteria itself. Today, most manufacturers pasteurize their product before bottling to prevent these bacteria from forming mother while sitting on the grocery store shelf. After opening, you may notice mother beginning to form. Vinegar containing mother is not harmful or spoiled. Just remove the substance by filtering and continue to use the product. The Vinegar Institute conducted studies on how long vinegar will last and it confirmed that its shelf life is almost indefinite. Because of its acidic nature, vinegar is self-preserving and does not need refrigeration. White vinegar will remain virtually unchanged over an extended period of time and while some changes can be observed in other types of vinegars, such as color changes or the development of a haze or sediment, this is only an aesthetic change, unless the vinegar has become contaminated. The product should be safe to use unless contaminated. Cooperative Extension Service University of Illinois >From: Beverly Manning - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vita Bread (With Cabbage And Carrot) Recipe By :Sandra Woodruff, SMART BREAD MACHINE RECIPES Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- **1-POUND** 2/3 cup water 1 wedge cabbage -- (1 inch) 1 piece carrot -- (4 inch) 2 cups whole wheat flour 4 teaspoons gluten, wheat 1 teaspoon yeast 1/2 teaspoon salt 1 tablespoon lecithin granules -- OR vegetable oil --- -- **1 1/2-POUND** 1 cup water 1 wedge cabbage -- (1 1/2 inch) 1 piece carrot -- (6 inch) 3 cups whole wheat flour 1 1/2 tablespoons gluten, wheat 1 1/2 teaspoons yeast 3/4 teaspoon salt 1 1/2 tablespoon lecithin granules -- OR vegetable oil Put the water, cabbage and carrot in a blender and process for 1 minute or until vegetables are completely pulverized. Then put this mixture and the remaining ingredients in the machine's bread pan and turn the machine on a regular cycle for the size loaf. A 1-pound loaf makes twelve 1.4-ounce slices, and a 1+1/2-pound loaf makes eighteen slices. [PER SERVING: 79 cals, 0.9g fat, 92mg sodium, 3.2g protein, 2.7g fiber] Sandra Woodruff, SMART BREAD MACHINE RECIPES (1994 Sterling) >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Soft and moist, this bread is also super-nutritious. Sugars naturally present in the carrots and cabbage feed the yeast, eliminating the need for added sugar. * Exported from MasterCook * White Chili #2 Recipe By :Helen Serving Size : 6 Preparation Time :0:30 Categories : Chilis Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound pork loin -- cubed 1 teaspoon oil 1/2 cup onion -- chopped 1 1/2 teaspoons ground cumin 1/4 teaspoon garlic powder 16 ounces navy beans, canned -- drained 16 ounces chickpeas, canned -- drained 4 ounces green chiles -- chopped 16 ounces white corn, canned -- drained 1/8 teaspoon hot pepper sauce 14 1/2 ounces chicken broth chopped parsley In a 4 qt saucepan,saute onions and pork in oil over medium-high heat until onions are soft and pork lightly browned. Stir in all remaining ingredients except parsley. Cover and simmer for 20 minutes. Put parsley on top if desired >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 299 (15% from fat) Fat: 5g Cholesterol: 16mg Carbohydrate: 47g Fiber: 8g Sodium: 1203mg * Exported from MasterCook * Whole Wheat Crusty French Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs. water 4 cups freshly milled whole wheat flour -- * 1 tablespoon honey 1 teaspoon liquid lecithin 2 tsp salt. 2 500 mg vitamin C tablets -- crushed 1 1/2 tsp yeast *(may need a little more depending on the humidity of the day) Put ingredients in bread machine pan in order given. Put pan in bread machine and set on french bread setting. It rose to a beautiful rounded top and was absolutely delicious. >From: Erin McGrane >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This bread is so yummy, you will find everyone happily gobbling it up! Enjoy! I prefer to remove dough from machine, shape and bake myself. For a dramatic presentation, divide dough into 3 pieces. Shape each into a long rope and braid. Rise for 40 minutes or until doubled, brush with egg substitute and water. Bake at 400 for about 20-25 minutes. YUMMY!!! Leftovers are excellent made into a french bread pizza with all your favorite toppings! ;o) My family raved. I am so thrilled with this. Couldn't tell huh? * Exported from MasterCook * Wolf Pack Ambrosia Recipe By :Eating Well mag (Atlanta Constitution) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 banana -- sliced 11 ounces mandarin oranges in juice -- reserve juice 8 ounces pineapple chunks in juice -- reserve juice -- or fresh 8 ounces lowfat vanilla yogurt 1 cup miniature marshmallows ice cream cones Mix the fruit with the yogurt. Add marshmallows and reserved juice to taste. Pack the salad and ice cream cone separately. At lunchtime, the child can pour the fruit into the cone and eat -- without a spoon. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Juicicles Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups plain yogurt 1 can frozen juice concentrate Make nutritious frozen snacks on a stick by blending 2 1/2 cups (625mL) of plain yogurt with 1 small can of frozen juice concentrate. Freeze in popsicle containers or small paper cups, adding a stick when the mixture is almost frozen. Note: Chunks of unsweetened fruit, frozen, fresh, or canned may be added for a very special treat. [ref] http://www.nms.on.ca/nutritious_and_delicious_snacks.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Bread #10 Recipe By :http://www.lightcooking.com Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups flour 2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon grated orange peel 1 pinch salt cinnamon -- to taste nutmeg -- to taste 1/2 cup egg beaters(r) 99% egg substitute 1 cup sugar 2 tablespoons orange extract -- or Grand Marnier 1 teaspoon vanilla 2 cups finely grated zucchini 1/2 cup chopped pecans Preheat oven to 350 degrees. In a large bowl sift together dry ingredients. Add orange peel and set aside. In a smaller bowel beat together egg substitute, sugar, vanilla and Grand Marnier. Add liquids to dry ingredients and stir until well combined. Add zucchini and nuts and combine until fully incorporated. Pour into non-stick loaf pan or pan lightly sprayed with cooking spray and floured. Bake for 50 to 60 minutes or until toothpick inserted in center comes out clean. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 198.4 (13.7% from fat) Fat; 3g Cholesterol: 0mg Carbohydrate: 38.2g Fiber: 1.2g Sodium: 187mg