* Exported from MasterCook * Apple Macadamia Bake Recipe By :Southern Living Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cups all-purpose flour 1/4 Cups sugar 1/4 Cups firmly packed brown sugar 3 tbsps chopped macadamia nuts -- coarsely chopped 1/8 tsp ground cinnamon 2 1/2 tbsps butter or margarine -- cut into small pieces 7 Cups sliced apples -- peeled,thinly sliced 2 tablespoons apricot preserves Preheat oven to 375F. Combine first 5 ingredients in a bowl. Cut in margarine with a pastry blender until mixture is crumbly. Place thinly sliced apple in a lightly greased 8-inch square baking dish; drop apricot preserves by teaspoonfuls onto apple slices, and sprinkle evenly with flour mixture. Bake at 375F for 35 minutes or until golden. 4 WW points From Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Glazed Carrots Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 248 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups carrots -- sliced crosswise -- into 1/4-inch slices 1/4 cup apricot preserves -- (fruit only) 1/2 teaspoon grated orange peel -- fresh 1/4 teaspoon ground nutmeg 2 teaspoons lemon juice 1. Place a steamer rack in the bottom of a medium saucepan. Add enough water to come almost up to the bottom of the rack. Place saucepan over medium heat. When water boils, add carrots, cover saucepan, and cook 10 minutes, or until carrots are tender. Drain. 2. While carrots are cooking, combine remaining ingredients in a small bowl. Mix well. Add a little water or orange juice (a teaspoon at a time) if sauce is too thick. 3. Place carrots in a serving bowl. Spoon sauce over carrots. Toss and serve. Makes 4 servings, each 91 Calories 1 g Protein trace Fat (2% of calories) 22 g Carbohydrate 39 mg Sodium 0 mg Cholesterol 4 g Fiber 2 vegetable servings + 1 fruit serving. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve as side dish with poultry NOTES : With my allergy to oranges, I will substitute grated fresh lemon peel for the grated fresh orange peel, and if the sauce is too thick, I will add lemon juice, 1 teaspoon at a time. * Exported from MasterCook * Artichoke Quiche Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Cooked Long-Grain Brown Rice 3/4 Cup Mozzarella Cheese, Part Skim Milk -- Shredded 1 Teaspoon Dried Dill 1 Large Egg -- Lightly Beaten Vegetable Cooking Spray 14 Ounces Artichoke Hearts -- Quartered 3/4 Cup Skim Milk 1/4 Cup Thinly Sliced Green Onions 2 Teaspoons Dijon Mustard 1/4 Teaspoon White Pepper 2 Large Eggs -- Lightly Beaten Combine the rice, 1/4 cup cheese, dill, and 1 egg in a small bowl, and stir well. Press the mixture into a 9 inch pie plate coated with cooking spray. Bake at 350F for 5 minutes; set aside. Arrange the artichokes in the rice shell; sprinkle with 1/2 cup cheese. Combine milk and remaining ingredients in a small bowl; stir well. Pour over cheese. Bake at 350F for 50 minutes or until set. Let stand for 5 minutes; serve warm. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Christophene (Chayote) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 chayote fruit 1 cup water 1/2 teaspoon salt 1 onion -- chopped 1 teaspoon butter or margarine freshly ground black pepper cooking spray 1 teaspoon fresh bread crumbs Preheat oven to 350F. Peel the squash, then cut them into small pieces and boil in the water, to which the salt has been added, until soft. Drain well, and puree with a fork. Add the onion, butter, and freshly ground pepper. Spray a baking dish. Pour the pureed squash into it, sprinkle with bread crumbs, and bake in the preheated oven for 15 minutes. Serve as a side dish. Calories: 39; 1g fat, 2g fiber Copyright: "1996 Chartwell House, Complete Caribbean Cookbook" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Substitute other summer squash in season. * Exported from MasterCook * Banana Bran Muffins #4 Recipe By :Sharon Howard, R.D., M.S., C.D.E. FADA Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Cups 100% Bran(r) cereal 2/3 Cup skim milk 4 Large egg whites -- lightly beaten 1/4 Cup olive oil -- I use canola 1 Cup mashed ripe banana 1/2 Cup brown sugar 1 Cup flour 2 Teaspoons baking powder 1/2 Teaspoon salt 1 1/3 Cups blueberries -- *Jane's addition Preheat oven to 400F. Coat shallow, 2-inch muffin cups with cooking spray. Combine bran cereal and milk in a large bowl and let stand 5 minutes until softened. Beat in egg whites and oil; stir in mashed banana and brown sugar. In a separate small bowl, combine flour, baking powder and salt. Add dry ingredients to banana mixture, stirring just until blended. Fill muffin cups to rim. Bake 15 to 18 minutes or until golden-brown and firm. Remove from baking pan to cool. Per Serving w/o blueberries (if making 12 mini-muffins): Calories 75 Protein 2 g Carbohydrate 14 g Fat 2.5 g Cholesterol 0 mg Sodium 70 mg Potassium 125 mg Fiber 1.5 g Diabetic Exchanges -- 1 bread, 1/2 fat Diet -- Appropriate for the following diets: healthy family, heart healthy, diabetes, renal, vegetarian Variations -- Add 1/4 cup raisins to mixture before blending. Melt a pat of margarine on a warm muffin for breakfast! Sharon Howard, R.D., M.S., C.D.E. FADA Date Published: December, 1998 Date Reviewed: December, 1998 Description: "Great high-fiber breakfast." Source: "http://www.drkoop.com/nutrition/recipes/" Copyright: "Adaptation by JaneStarr@home.com in CT" Yield: "24 Minimuffins" Ratings : favorite 9 From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : 8/17/99 -- I just baked these. I added 2/3 cup blueberries to the batter and it still only filled 6 regular muffin cups. The original recipe must call for mini-muffins (I don't know what the author means by 2 inch shallow muffin cups.) They were fully baked in 15 minutes and very large. This recipe is going into my "Jane's Favorite's" cookbook! For some reason, mini-muffins are counted as 1 WW point each, but 2 mini's or 1 regular come out to 3 points. * Exported from MasterCook * Basic Bean Soup Mix Recipe By :Cooking Light April 1999 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Legumes Low Fat Meats Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DRIED BEAN MIX 1 pound dried kidney beans 1 pound dried yellow lentils 1 pound green split peas 1 pound dried black beans 1 pound dried black-eyed peas SPICE MIX 5 teaspoons salt 5 teaspoons dried basil 5 teaspoons dried rosemary 5 teaspoons dried marjoram 2 1/2 teaspoons black pepper 1 1/4 teaspoons crushed red pepper 5 bay leaves ADDITIONAL SOUP INGREDIENTS 8 cups water 1 smoked ham hock -- (about 1/2 pound) 1 cup chopped onion 1 can no-salt-added diced tomatoes -- undrained -- (14.5-ounce) To prepare dried-bean mix, combine first 5 ingredients in a large bowl. Divide the bean mixture into 5 equal portions (about 2 1/2 cups each), and place in airtight containers. To prepare spice mix, combine the salt and the next 6 ingredients (salt through bay leaves) in a bowl. Divide spice mix into 5 equal portions. Place in small airtight containers. To prepare the soup, sort and wash 1 portion dried-bean mix, and place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain. Combine the drained bean mixture, 8 cups water, and the ham hock in a large Dutch oven; bring to a boil. Add 1 packet spice mix, onion, and tomatoes. Cover, reduce heat, and simmer 2 hours. Uncover; cook 1 hour. Discard bay leaf. Remove ham hock from soup. Remove meat from bone; shred meat with 2 forks. Return meat to soup. Yield: 6 servings (serving size: 1 1/2 cups). CALORIES 288 (14% from fat); FAT 4.5g; PROTEIN 18.4g; CARB 45.9g; FIBER 7.1g; CHOL 4mg; IRON 4.9mg; SODIUM 503mg; CALC 98mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Swiss Chard Soup Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Swiss chard 4 anchovy fillets 1/4 Teaspoon dried rosemary -- or 3-inch sprig fresh 1 Teaspoon olive oil 2 Cloves garlic -- minced 2 Cups white beans -- rinsed and drained 3/4 Cup pasta -- (short tubes) 1/4 Cup nonfat parmesan cheese 4 Cups nonfat chicken broth Trim the ends of the Swiss chard stalks and discard any discolored leaves. Wash the leaves in several changes of cold water until all sand is gone. Put the chard in a pot with 1/2 cup water and 1 teaspoon salt. Cover and bring to boil over moderate heat. Cook until tender, about 5 mins. Drain the chard over a bowl, reserving all its cooking liquid. Coarsely chop the chard. Mince the anchovy fillets with the rosemary. Put the olive oil and garlic in a large heavy saucepan. Cook, stirring frequently until the garlic becomes pale gold. Add the anchovies/rosemary, stir for a few seconds longer. Add the chard and cook for 3 mins longer. Add beans, and salt and pepper. Cook 2 - 3 mins stirring well. Add the reserved cooking liquid and chicken stock. When the soup comes to a boil, add the pasta and cook, stirring occasionally, about 10 mins. Ladle the soup into bowls and add the cheese. Soup improves overnight. Cal 242.4 Fat 1.4 Fiber 8.3 CFF 5.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I love leafy greens. Here is a soup that is one of my favorites. * Exported from MasterCook * Beefy Tortilla Pie Recipe By :Cooking Light 1989 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Mexican & Southwestern Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 5 flour tortillas -- (6") 1/2 Pound extra lean ground chuck 4 Ounces canned green chiles -- chopped and drained 1 Small onion -- chopped 1/2 Cup 40% less-fat cheddar cheese -- shredded 3 eggs -- beaten 1/2 Cup skim milk 3 Tablespoons all-purpose flour 1/2 Teaspoon baking powder 1/2 Teaspoon chili powder jalapeno flowers -- optional fresh cilantro sprigs -- optional Coat bottom and sides of a 9" pieplate with cooking spray and line with tortillas. Set aside. Cook ground chuck in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain and pat dry with paper towels. Combine meat, chiles, onion, and cheese; stir well. Spoon mixture into prepared dish. Combine eggs and remaining ingredients in a large bowl; beat with a wire whisk until well blended. Pour egg mixture over beef mixture. Bake at 350 for 45 minutes or until set. If desired, garnish with jalapeno pepper flowers and fresh cilantro sprigs. From sooz kirkland - - - - - - - - - - - - - - - - - - - NOTES : This is tasty. Just don't goof and grab a can of jalapenos instead of chiles like I did!! WOW...it was HOT!!sooz * Exported from MasterCook * Black Eyed Pea With Collard Greens Recipe By :Sally Nirenberg, Brookline, MA Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound black-eyed peas Water to cover 2 Tablespoons olive oil 1 Large Spanish onions -- coarsely chopped 1 carrot -- peeled and sliced 1 Stalk celery -- sliced 2 Cloves garlic -- finely chopped 8 Cups low-salt chicken or vegetable stock 1 Cup dry white wine 1 Teaspoon dried thyme 1/4 Teaspoon red pepper flakes 2 bay leaves 3/4 Pound collard greens -- or more, chopped 1. Put black-eyed peas in a pot with the water and bring to a boil. Reduce heat to medium and cook until needed in this recipe. 2. Heat oil over low flame in a heavy-bottomed 6-quart stockpot. Add onion, carrot, celery, and garlic and cook, covered, until vegetables are tender, about 20 minutes. 3. Add stock, wine, and spices and bring to a boil. Drain and rinse beans and add to soup pot. Reduce heat to medium and cook, partially covered, for 2 hours. 4. Add chopped collard greens, stir, and cook for 45 minutes. Salt to taste and serve immediately. VARIATION: You can use equivalent amounts of white beans and kale in place of the black-eyed peas and collard greens for a soup with a Portuguese (southern) flavor. Source: "Recipes from the Night Kitchen; A Practical Guide to Spectacular Soups, Stews, and Chilies by Sally Nirenberg (1991 Fireside Books; ISBN: 0671688014)" S(Collection): "Pat Hanneman (kitpath@earthlink.net) on 19 Aug 1999" Yield: "10 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : "This recipe was inspired by Sally Belk, food editor at Bon Appetit magazine. Sally is Southern. I am Northern, not as patient, and do not have the Southern fondness for pork. My version, therefore, has both fewer steps and fewer ingredients. Perhaps this makes it altogether a different soup, but it's still a delicious one." --Sally * Exported from MasterCook * Blueberry Lemon Muffins Recipe By :Healthy Oven Baking Book by Sarah Phillips, page 32 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick canola oil spray 1 cup unbleached all-purpose flour (spoon into measuring cup and level top) 3/4 cup whole wheat flour (spoon into measuring cup and level top) 1 teaspoon ground cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda 1/8 teaspoon salt 1 cup unsweetened applesauce 1/2 cup sugar 1 large egg 2 tablespoons canola oil Grated zest of 1 lemon -- OR 1/4 teaspoon pure lemon oil 1 cup fresh or frozen blueberries -- (do not thaw) MAKES 12 MUFFINS Who can resist freshly baked blueberry muffins? In addition to their wonderful, summery flavor, they are loaded with vitamin C. These get an aromatic lift from fresh lemon. In the autumn, substitute fresh or frozen cranberries for the blueberries. 1. Position a rack in the center of the oven and preheat to 350 F. Lightly spray twelve 2 3/4 x 1 1/2-inch nonstick muffin cups with oil. 2. In a medium bowl, whisk the flours, cinnamon, baking powder, baking soda, and salt until well combined. Set aside. 3. In another medium bowl, using a handheld electric mixer set at high speed, beat the applesauce, sugar, egg, oil, and lemon zest until frothy, about 2 minutes. Make a well in the center of the dry ingredients and pour in the applesauce mixture. Using a spoon, mix just until moistened (there should be a few traces of flour remaining). Gently fold in the berries until the flour is incorporated. Do not overmix. 4. Divide the batter equally among the prepared muffin cups. Bake until the tops spring back when pressed gently in the center, about 20 minutes. Do not overbake. Cool in the pan on a wire cake rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Nutritional Analysis Each muffin: About 136 calories (8 percent from protein; 73 percent from carbohydrates; 1 9 percent from fat), 3 grams protein, 26 grams carbohydrates, 3 grams Fat (less than 1 gram saturated fat), 18 milligrams cholesterol, 91 milligrams sodium Converted by MC_Buster. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I've made several recipes from the Healthy Oven Baking Books and have been very pleased with them. I really debated when I made this recipe whether to use the 2 tbls of oil it calls for or to cut the amount in half. I made them, took them to work, and when people were commenting about how good they are, I remembered that I forgot to put any oil in them at all! They were great as fatfree muffins. * Exported from MasterCook * Braised Vegetables With Couscous Recipe By :Weight Watchers, Simply Light Cooking, p. 110 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons vegetable oil 1 Cup onions -- sliced 1/2 Cup sliced carrot 1/2 Cup sliced celery 1/2 Cup sliced zucchini 1/2 Pound garbanzo beans, canned -- rinsed and drained 1 Tablespoon dried currants 1 Packet vegetable broth -- mix 1/4 Teaspoon paprika -- or substitute 1/4 Teaspoon ground cumin 1 Dash pepper 2 Ounces couscous 1. In 3-quart nonstick saucepan, heat oil; add onions, carrots, celery, and zucchini and cook over high heat, stirring frequently, until onions are lightly browned, about 3 minutes. 2. Add 1 3/4 cups water, the chick-peas, currants, vegetable broth mix, paprika/substitute, cumin, and pepper. Reduce heat to low, cover, and let simmer until carrot is tender, about 10 minutes. 3. Remove 1/2 cup of broth from chick-pea mixture and pour into small saucepan. Cook broth over high heat until mixture comes to a boil; stir in couscous. Cover saucepan and remove from heat. Let stand for 5 minutes. 4. To serve, on serving platter arrange couscous; top with chick-pea mixture. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The vegetable broth is listed in weight watchers as 1 packet instant vegetable broth and seasoning mix. I will have to find a non-allergy substitute. For couscous, I will use President's Choice whole wheat couscous, measured dry from the package. * Exported from MasterCook * Brown Rice And Vegetable Salad #2 Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 47 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups cooked brown rice 1/2 Cup shredded carrots 1/2 Cup zucchini, whole -- shredded 2 Tablespoons finely chopped onion 1/4 Cup lemon juice 4 Teaspoons vegetable oil 1 Tablespoon dried parsley -- flakes 1/2 Teaspoon dried thyme 1/2 Teaspoon garlic powder 1/2 Teaspoon salt pepper -- to taste 1. In a medium bowl, combine cooked rice, carrots, zucchini, and onion. Toss to combine. 2. In a small bowl, combine remaining ingredients. Pour over rice mixture. Chill several hours. Mix before serving. Serve as a filling lunch or as a side dish for dinner. Makes 4 servings. Each serving provides 1 bread, 1/2 vegetable, and 1 fat. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve on a bed of fresh spinach. * Exported from MasterCook * Cajun Catfish Nuggets Recipe By :Chef Peppi's Cheap Thrills Cuisine Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *CAJUN RUB: 1 teaspoon dried oregano 1 teaspoon dried thyme 1 teaspoon dried basil 1 teaspoon garlic powder 4 teaspoons dry mustard 1 teaspoon coarsely ground black pepper 1/4 teaspoon cayenne pepper 1/4 teaspoon finely crushed fennel seeds *CATFISH: oil -- to coat grill 1 pound catfish nuggets --- -- 4 bamboo skewers -- soaked lemon wedges Combine the Cajun rub ingredients. Brush bbq grill with oil. Turn to medium high. Place Cajun rub and catfish nuggets in paper bag. Shake until pieces are well coated. Thread onto pre-soaked skewers. Cook on hot grill for 3 to 5 minutes each side. Serve with lemon wedges. Description: "Serves 4 appetizers, 2 entrees." Source: "Lombardo and Bui, Washington Post" S(Collection:): "http://www.artattak.com/c_strip/cheap.html" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Calories 122: 4g fat (28% cff); 1g fiber. * Exported from MasterCook * Candied Walnuts Recipe By :Carpenter and Sandison Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound walnut halves 2 Tablespoons honey 2 Tablespoons sugar -- or less 2 Tablespoons water 1/8 Teaspoon salt non-stick cooking spray Oven: preheated to 350F Line a baking sheet with foil and spray the foil with nonstick cooking spray. Place the walnuts in a small saucepan. Cover the nuts with hot water, place the saucepan over high heat, and boil the walnuts for 5 minutes, immediately transfer the walnuts to a colander to drain. In a 2 quart saucepan, add the honey, sugar, water and salt. Bring this to a boil over medium heat, then add the walnuts. Stir the nuts until the mixture becomes dry, about 4 minutes. Spread the nuts in an even layer on the baking sheet, and place the baking sheet in the preheated oven. Cook the nuts until they turn a light mahogany color, about 12 minutes. During the roasting, turn the nuts over every 5 minutes. When the nuts become mahogany colored, remove the baking sheet from the oven and as the nuts cool, break them apart into individual pieces (careful not to break halves) with your fingers. Store in an air tight container for 1 day at room temperature or freeze indefinitely. Source: "Hot Wok" Copyright: "1995 Hugh Carpenter and Teri Sandison (Ten Speed), Hot Wok." Yield: "2 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Candied nuts can be made months ahead and stored in the freezer. Make spicy candied walnuts by adding a sprinkling of curry, garam masala, chili powder, or hot pepper sauce. The nuts are boiled briefly before roasting. Walnuts have a high fat content, most of it unsaturated. Nutr. Assoc. : 5471 0 0 0 0 -9313 * Exported from MasterCook * Cauliflower Puree Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 265 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 Ounces frozen cauliflower -- (2 10-ounce pkg) OR 20 ounces fresh cauliflower 4 Teaspoons light margarine -- (1 tbsp. + 1 tsp.) 1 Tablespoon minced onion -- flakes 1 Packet beef broth -- mix (low-sodium instant beef-flavoured mix) 1/8 Teaspoon pepper 1. If using frozen cauliflower, cook cauliflower according to package directions. Continue to cook until cauliflower is very tender. Drain. If using fresh cauliflower, steam it over boiling water until it is tender enough to puree. 2. Preheat oven to 375F. 3. Spray a 1-quart baking dish with nonstick cooking spray. 4. Combine cauliflower and remaining ingredients in a food processor or blender. Process until mixture is pureed. Spoon into prepared baking dish. 5. Bake, uncovered, 10 minutes, or until hot. Makes 4 servings, each 58 Calories 3 g Protein 2 g Fat (34% of calories) 8 g Carbohydrate 82 mg Sodium 0 mg Cholesterol 4 g Fiber 2 vegetable servings + 1/4 fat serving + 3 additional Calories - - - - - - - - - - - - - - - - - - - NOTES : The book says that this "tastes amazingly like mashed potatoes." I would say that the appearance is similar, but the tastes are different. When I make this again, I will add about 1 teaspoon (5 mL) minced raw garlic or garlic powder. If time allows, I will also slice and saute an onion to be added either to the puree or as a topping for the finished dish. I did not include the beef broth flavouring, so I added 1/2 teaspoon salt. I found that it took longer than 10 minutes to heat the puree in the oven, but that might have been because I allowed the cauliflower to cool before I pureed it. * Exported from MasterCook * Chicken Fajitas #2 Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Balsamic Vinegar 1 Tablespoon Lemon Juice 2 Teaspoons Olive Oil 1/2 Teaspoon Dried Oregano 2 Boneless Skinless Chicken Breast Halves 2 Lettuce Leaves 2 Tablespoons Salsa 2 Flour Tortilla Red Onion -- Optional Fresh Oregano -- Optional Combine first 4 ingredients (vinegar through oregano) in a shallow dish. Add chicken, turning to coat. Cover and marinate in refrigerator 1 to 8 hours, turning chicken occasionally. Place drip tray on toaster oven pan. Remove chicken from dish; discard marinade. Place chicken on drip tray; broil 10 minutes on each side or until chicken is done. Divide chicken, lettuce, and salsa evenly between tortillas; roll up. Garnish with onions and oregano, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Summer Peaches In Spicy Light Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves Salt and black pepper -- to taste 1 1/2 Tablespoons olive oil or butter -- * or less 1/4 Teaspoon ground cumin 1 Teaspoon ground fennel seed 1 Ounce fresh ginger (1-inch piece) -- peeled and minced 1 Pound ripe tomatoes -- peeled, seeded and chopped 4 ripe peaches -- peeled, pitted and sliced 1 onion -- sliced into rings * original was 2 tbsp olive oil Rinse the chicken breasts and pat dry with paper towels. Sprinkle with salt and pepper. Melt 1 tablespoon of the butter or olive oil in a wide heavy saute pan over high heat. Add the cumin, fennel and ginger and fry for about 30 seconds. Add the tomatoes and bring to a boil. Season with a little salt, and then pour into a bowl. Melt the remaining 1 tablespoon of butter or olive oil in the same pan over medium-high heat. Add the breasts, skinned side down, and saute, turning once, until well browned, about 4 minutes on each side. Cover, reduce the heat to medium-low, and cook the chicken breasts for 6 minutes longer. Remove the breasts to a cutting board with a trough to catch the juices. Keep warm. Add the peaches and onion to the pan and saute over medium-high heat until slightly softened but still crisp-tender, about 5 minutes. If the peaches remain firm, cover the pan and steam the mixture for 1 minute longer. (The slices shouldn't get mushy.) Slice the chicken breasts on the diagonal. Lift each breast as if in one piece to a serving platter. Stir the released juices into the peaches. Top the chicken breasts with the tomato mixture and garnish with the onion-peach mixture. Source: "Chicken: 150 Great Recipes for All Seasons by Elaine Corn (Chronicle)" S(Review): "Commentary by Peter Franklin (Cookbook Nook) Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Elaine Corn, author of "Chicken," says the combination of ingredients in this salad gives it a "chutney-like" flavor. Easy to use spray instead of the suggested oil. * Exported from MasterCook * Chickpea, Bulgur And Tomato Pilaf Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Uncooked Bulgar 1 Cup Boiling Water 1 Cup Plum Tomatoes -- Diced 1 Cup Green Onions -- Diagonally Sliced 1/2 Cup Chopped Parsley 1 1/2 Teaspoons Grated Lemon Rind 1/4 Cup Fresh Lemon Juice 3 Tablespoons Extra-Virgin Olive Oil 1/2 Teaspoon Salt 1/8 Teaspoon Hot Sauce 1 Dash Pepper 15 Ounces Chickpeas, Canned -- Drained 3 Pita Bread Rounds -- Cut Into 4 Wedges Combine bulgur and water in a large bowl. Cover and let stand 30 minutes. Add the tomato and next 9 ingredients (tomato through chickpeas); stir well. Cover and chill. Serve with pita bread. From Sherilyn Yield: 5 servings (serving size: 1 cup of salad and 2 pita wedges). Note: Store remaining pita bread in a zip-top plastic bag. CALORIES 336 (29% from fat); FAT 10.8g (sat 1.5g, mono 6.7g, poly 1.8g); PROTEIN 11.2g; CARB 55.2g; FIBER 8.7g; CHOL 1mg; IRON 3.7mg; SODIUM 472mg; CALCIUM 79mg. WW- 6 points. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Tomato Mac Homemade Ground Beef Helper Mix Recipe By :Karen Cox, Colorado State University Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound ground beef or turkey -- *90%ex. lean 1 Cup water 1 1/2 Cups uncooked macaroni 2 15 Oz Cans chopped tomatoes 1 Tablespoon chili powder 1/2 Cup Homemade Ground Beef Helper Mix -- see recipe Brown one pound ground beef or turkey and drain off the fat. Add one cup water, one and one-half cups of uncooked macaroni, two 15-oz cans chopped tomatoes, one tablespoon chili powder and one-half cup of the "Helper" mix. Simmer covered 20 minutes or until macaroni is tender. Serves 4-6 Source: "Magic Meals in Minutes" Copyright: "http://www.colostate.edu/Depts/CoopExt/PUBS/COLUMNCC/cc961010.htm" Serving Ideas : Serve all of these one-skillet dinners with a dark green tos MC5 Formatted by JaneStarr@home.com using MC-Tagit - - - - - - - - - - - - - - - - - - - NOTES : I would make up large batches of browned ground beef or turkey and freeze for use in these recipes. Bag in 2 cup portions (or whatever amount it takes to feed your family). Nutritional analysis per MC : Using 17% fat ground beef and 5 servings: 397 cal, 17 g. fat (38%CFF), 3 g. Fiber = 9 WW Points Using 10% fat ground beef: 353 cal., 10 g. fat(26%CFF), 3 g. fiber= 7 WW points Using Ground turkey: 320 cals., 9 g. fat (25%CFF), 3 g. fiber = 7 WW Points * Exported from MasterCook * Chocolate Amaretto Cheesecake Recipe By :De'Ann Tollefsrud: W. W.'s Simply the Best Cookbook, pg 237 Serving Size : 12 Preparation Time :0:10 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Whole chocolate graham crackers -- Nabisco, -- 6 (2 1/2" x 2 1/2") made into crumbs 2 1/3 Cups part-skim ricotta cheese 4 Ounces nonfat cream cheese 1/2 Cup sugar 1/4 Cup unsweetened cocoa powder 1 egg 3 Tablespoons all-purpose flour 2 Tablespoons amaretto liqueur 1 Teaspoon vanilla extract 2 Tablespoons semisweet chocolate chips 1. Preheat the oven to 300 F. Spray an 8" springform pan with nonstick cooking spray. Sprinkle the cracker crumbs evenly over the bottom of the pan. 2. In a blender or food processor, puree the ricotta and cream cheeses, the sugar, cocoa, egg, flour, liqueur and vanilla; stir in the chocolate chips. 3. Pour the cheese mixture over the crumbs. Bake until a knife inserted in the center comes out clean, about 1&1/2 hours. Cool completely on a rack. Refrigerate, covered, until chilled, at least 3 hours. * I believe W. W.'s made an error in the nutritional analysis of this recipe. MC is coming up with 158.9 calories, 5.7g fat and 0.9g fiber which brings the points up to 3. Serving size (1 slice) Per MC nutritional analysis: Per serving: 158.9 Calories, 5.7g Fat, 0.9g Fiber Weight Watcher Points: 3 According to the cookbook: Per serving: 99 Cal, 2g Fat (1g Sat Fat), 21mg Chol, 82 mg Sod, 17g Carb, 1g Fiber, 3g Pro, 50mg Calc Selections: 1 P/M, 70 Bonus Cal Weight Watcher Points: 2 From Janestarr@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cioppino Seafood En Papillote Recipe By :Low Calorie/Low Fat Recipes, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Sheets parchment paper -- or aluminum foil -- 13x1 2-inch 2 Med plum tomatoes -- seeded and chopped 1 Tbsp dry white wine -- optional 1 Tsp olive oil 1 1/2 Tsps chopped fresh basil -- or 1/2 teaspoon dried basil 1 1/2 Tsps chopped fresh thyme -- or 1/2 teaspoon dried thyme 1 Clove garlic -- minced 1/4 Tsp salt 1 Pinch saffron -- crushed, 8 Ozs large shrimp -- peeled and deveined 8 Ozs sea scallops -- rinsed 1 Sm zucchini -- halved lengthwise and thinly sliced 4 green onions -- cut in 1" pieces Trim each sheet of parchment or foil to make a 12-inch square. Fold each square in half to form a triangle. Open each triangle to lay flat. Combine tomatoes, wine (if using), oil, basil, thyme, garlic, salt, and saffron in a large bowl. Add shrimp, scallops, zucchini, and green onion; toss to coat. Spoon mixture onto the center of one side of each triangle. Fold the paper over the mixture. Fold each of the open sides over 1/2 inch, then fold over again 1/2 inch. Place packages on baking sheet. Bake in a 400F oven for 10 to 12 minutes or till shrimp and scallops are opaque. Serve with rice, couscous, or Italian bread. Judging Doneness "en Papillote". Cooking in parchment is mostly a no-look method, but for accurately judging doneness, a discreet peek is in order. To check the doneness of fish or seafood, cut a small 'x' in the top of the parchment. Insert a fork and gently press down on the food. The fish should just begin to flake easily. If cooking meat or poultry, insert a sharp knife through the "x" into the thickest portion of the food. Poultry and pork should no longer be pink. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points I didn't cook much, but I did make this one and it was excellent. I added some lobster meat since I was in Maine and you could substitute any seafood. It was so easy, quick, lowfat, and clean-up was a snap. I did find that it took a bit longer than the instructions indicated. * Exported from MasterCook * Citrus Scallops Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Sea Scallops 2 Tablespoons Lemon Juice 1 Tablespoon Chopped Fresh Parsley 1 Teaspoon Grated Orange Peel 1/2 Teaspoon Salt 1/8 Teaspoon Pepper 2 Garlic Cloves -- Minced 1 Tablespoon Olive Oil 1 Tablespoon Chopped Fresh Parsley --- 1 package spaghetti Combine first 7 ingredients in a large bowl, stirring well to coat. Chill 5 minutes. Heat oil in a large nonstick skillet over medium-high heat. Add scallop mixture; saute 4 minutes or until scallops are done. Top with 1 tablespoon parsley. Serve over soba noodles or spaghetti. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coleslaw, Kfc Recipe By :KFC Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Cups cabbage -- finely chopped 1/4 Cup carrot -- shredded 1/3 Cup sugar 1/2 Teaspoon salt 1/8 Teaspoon pepper 1/4 Cup skim milk 1/2 Cup nonfat mayonnaise 1/4 Cup nonfat buttermilk 1 1/2 Tablespoons white vinegar 2 1/2 Tablespoons lemon juice Cut cabbage and carrots into small pieces about the size of rice kernels. (The food processor is great for this!) In salad bowl, combine the sugar, salt, pepper, milk, mayonnaise, buttermilk, vinegar and lemon juice. Beat until smooth. Add the cabbage and carrots. Mix well. Cover and refrigerate for at least 2 hours before serving. Serves 6 to 8. From Jim and Sooz Kirkland - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I have and it tastes just like what you get at KFC. Only problem is that 63.4% of its calories comes from fat!! So, I don't think it is legal on THIS list! LOL But it sure is yummy! * Exported from MasterCook * Corn And Zucchini Pasta Recipe By :LHJ ONLINE http://www.lhj.com Serving Size : 6 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons vegetable oil 1 Cup diced red onions 2/3 Cup diced red bell pepper 2 Cups diced zucchini 1 Tablespoon minced jalapeno chile 14 1/2 Ounces canned chicken broth (99% FF) 4 Cups fresh corn kernels 1/2 Cup sour cream 1/3 Cup chopped fresh cilantro 1 Tablespoon fresh lime juice 1 Teaspoon salt 1/2 Teaspoon freshly ground pepper 1 Pound cavatelli or medium shells -- cooked 1. Heat oil in 12-inch skillet over medium heat. Add onions; cook 5 minutes. Add bell pepper and zucchini; cook 3 minutes. Add jalapeno and broth; bring to boil. Add corn; cook 5 minutes. 2. Remove skillet from heat; stir in sour cream, cilantro, lime juice, salt and pepper. Toss sauce with hot pasta in serving bowl. Calories 311; Total Fat 10g; 5g fiber. Source: "LHJ ONLINE http://www.lhj.com" Start to Finish Time: "0:40" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This recipe's chunky sauce is studded with corn and diced vegetables, so we chose curved cavatelli pasta to catch veggies in every bite. * Exported from MasterCook * Couscous Lettuce Wrap Recipe By :California Table Grape Commission 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Legumes Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup chopped onion 1/2 Cup chopped celery 1 garlic clove -- minced 1 Tablespoon vegetable oil 1 Teaspoon salt 3/4 Teaspoon ground turmeric 3/4 Teaspoon lemon pepper 3/4 Teaspoon grated fresh ginger root 2 Cups water 1 Cup whole-grain couscous (or regular) 1 16 Oz. Can garbanzo beans -- rinsed and drained 1 1/2 Cups halved seedless grapes 8 Large iceberg or leafy green lettuce leaves Mango chutney -- optional Saute onion, celery and garlic in oil until softened. Add salt, ground turmeric, lemon pepper and ginger root; mix well. Add water. Bring mixture to boil, stir in couscous and beans and return mixture to boil. Cover pan and let stand 5 minutes or until all the water is absorbed. Mix in grapes; cover and let stand 5 minutes. Fluff mixture with a fork. To serve: Spoon 3/4 cup mixture in center of each lettuce leaf; roll up into flute or cone shape. Serve with mango chutney. May also be served cold. Makes 8 servings as a side dish, or 4 servings as a main dish. Per side dish portion: 175 calories, 3g fat, 4g fiber -publisher From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Fresh-lettuce wraps are attractive but a challenge to eat, because the crisp lettuce sometimes breaks. The test-group solution: Some ate out-of-hand, and the neat eaters used cutlery. * Exported from MasterCook * Craisin Bread Recipe By :366 Low-Fat Brand-Name Recipes Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 Cups Water 2 3/4 Cups Gold Medal Better For Bread Flour 1 1/2 Tablespoons Nonfat Dry Milk 3 Tablespoons Sugar 1 Teaspoon Cinnamon 1 1/2 Teaspoons Salt 1 1/2 Teaspoons Dry Yeast 1 Tablespoon Margarine 3/4 Cup Craisins Add first 8 ingredients to pan in order listed. Program for mix bread and push start. Add craisins when the machine "beeps". From sooz kirkland - - - - - - - - - - - - - - - - - - - NOTES : This is the biggest hit I've ever made! I've made a zillion loaves of this and the family still calls for more!!! I'm lactose intolerent so I substitute powdered soy for the nonfat dry milk. And I also add about 1-2 tablespoons of Vital Wheat Gluten. * Exported from MasterCook * Creamy Carrot And Orange Soup Recipe By :Del Monte Foods: Five a Day Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons olive oil 1 Small onion -- finely chopped 2 celery stalks -- finely chopped 1 Tablespoon ground cumin 1 Tablespoon ground coriander 1 Pound carrots -- peeled, sliced 1 Pint vegetable stock 1/2 Pint fresh orange juice with pulp 1/4 Pint creme fraiche -- see note salt and freshly ground black pepper fresh cilantro leaves -- to garnish Heat the oil in a heavy based saucepan. Add the onion and celery and cook gently until softened, for about 8 minutes. Add the cumin and coriander and fry for a few minutes then add the carrots and cook gently for about 10 minutes, stirring occasionally. Add the stock, cover and simmer for 40 minutes until the carrots are tender. Place the soup in a food processor or liquidiser and puree until smooth. Return to the pan and add the orange juice, creme fraiche and seasoning. Gently reheat and serve garnished with extra creme fraiche and fresh coriander. Calories: 317; 18g fat (28%); 13g fiber. Source: "Advertisement July 1999" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with crusty bread. NOTES : *To reduce fat content, use low fat creme fraiche or alternatively thicken the soup by adding one boiled medium potato and blend. You can also substitute the extra creme fraiche with oven toasted granary croutons. To make the croutons simply cut a granary loaf into small cubes, brush lightly with olive oil and toast in a hot oven until golden brown. * Exported from MasterCook * Creamy Honey Topping Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Light Ricotta Cheese 3 Tablespoons Honey 1/3 Cup Vanilla Place ricotta cheese and honey in a food processor; process until smooth. Spoon mixture into a bowl. Add yogurt, and stir well. Cover and chill, if desired. Serve with gingerbread, biscuits, waffles, or pancakes. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Lentil Soup With 5-Spice And Thyme Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Pound lean boiled ham -- julienned 1 onion -- thinly sliced dice 2 Medium carrots -- 1/4-inch dice 2 Cloves garlic -- chopped 2 Tablespoons chopped fresh thyme 1 Cup brown lentils -- rinsed and drained 6 Cups vegetable broth -- or more if needed 1 Pinch ground cardamom 1/4 Teaspoon Chinese Five Spice 1/2 Cup half and half -- to serve Saute pancetta in a soup pot over medium low heat until it renders it's fat and begins to brown a bit. Add onion, carrots, garlic and herb. Saute, stirring until onion is limp, about 10 minutes. Add lentils and broth. Bring to a boil, lower heat, add spices and simmer until lentils are tender but not falling apart, about 30 minutes. Add broth or water if needed. Ladle about one-third of the soup - more lentils than liquid - into blender or food processor and puree. Return to soup. Just before serving, add cream to hot soup and gently reheat if necessary. Add salt and pepper to taste. Description: "An aromatic soup perfect for lunch or as an appetizer." Source: "Tastes of the Pacific Northwest, Brack and Bell 1988" S(Collection:): "Soup Kitchen (Hanneman)" Yield: "6 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Five-Star Spice or Asian Five-Spice powder is a blend of anise, cinnamon, start anise, cloves and ginger. Other spice blends may be substituted. This soup seems to taste better if it's made the day ahead and allowed to sit in the refrigerator overnight. When making the soup ahead, do not add the cream until the soup has been reheated. REVIEW: Tested half-recipe; made a few hours before serving. The 5-spice has more aroma than flavor. 4-Star Today's lunch. An aromatic soup. The 5 spice is more aroma than flavor. Mellow. I used the hand-blender to puree about half the soup. This would be wonderful with green lentils (if you can find yours. Ours are hiding in the freezer) (per cups: 341 cals, 7g fat (19%), 14g fiber) * Exported from MasterCook * Creamy Two Cheese Potatoes Gratin Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Baking potatoes -- cut 1/4 inch thick 6 Cloves Garlic -- chopped 1/4 Cup Flour 2 Cups Skim milk 1 Cup cheddar cheese, lowfat -- shredded 1/2 Teaspoon Salt 1/8 Teaspoon Ground red pepper 1/4 Cup Parmesan cheese 1 Dash Paprika Preheat oven to 350F. Place the potato slices and garlic in a saucepan and cover with water. Bring to a boil, and cook 8 mins or until just tender. Drain. Combine 1 1/4 cups of the Cheddar cheese sauce (see note below), salt and pepper. Arrange half of the cooked potatoes and garlic in a 2-qt baking dish coated with cooking spray. Pour half of the sauce mixture over potatoes. Repeat with remaining potatoes and sauce. Sprinkle with parmesan cheese and paprika. Bake for 25 mins or until bubbly. Note: To make cheese sauce: Place flour in a med saucepan and gradually add milk, stirring with a whisk until blended. Place over med heat, cook until thick (about 8 mins), stirring constantly. Remove from heat, add cheese, stirring until melted. Make 2 cups. Use 1 1/4 cups for this recipe. Cal 207 Fat 2.7 Fiber 1.9 CFF 12.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Hi, everyone. Yvonne just submitted the Two-Cheese Potatoes Gratin recipe from Cooking Light. I just wanted to say that I've made them a few times and they are very good. FYI, we add a little more seasoning than the recipe calls for. [miller@micro.ti.com (Jenni Miller)] * Exported from MasterCook * Crispy Sweet Potato Wedges Recipe By :Canadian Living 20th Anniversary Cookbook, p. 35 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Pounds sweet potatoes -- see note 1 1 egg 1 Clove garlic -- minced 1/2 Cup dry breadcrumbs 1/2 Cup parmesan cheese -- freshly grated 1 Teaspoon dried basil 1 Teaspoon dried oregano 1. Peel potatoes; cut each lengthwise into 8 wedges. In large bowl, whisk together egg, garlic, and 1 tbsp water. Add potatoes; toss to coat evenly. 2. In shallow dish, combine bread crumbs, grated cheese, basil, and oregano; roll potato wedges in mixture to coat well. 3. Bake on greased baking sheet in 425F (220C) oven for 15 minutes. Turn wedges; bake for 12 to 15 minutes longer or until potatoes are tender. Makes 4 servings, each: 419 Calories 5.9 g fat 9.2 g fiber 12.6% cff 5.2 grain + 0.8 lean meat + 0.1 vegetable + 0.5 fat exchanges, all according to MC 4. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Note 1: the sweet potatoes should total about 2 1/2 lb or 1.25 kg, which equals 3 sweet potatoes according to the recipe. * Exported from MasterCook * Curried Chickpeas And Black Beans Recipe By :Cooking Light, Jan/Feb 1995, page 119 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons vegetable oil 1 Cup chopped onion 1 Tablespoon minced peeled gingerroot 2 Teaspoons curry powder 14 1/2 Ounces diced tomatoes -- undrained 1/8 Teaspoon salt 15 Ounces black beans -- rinsed and drained 15 Ounces chickpeas (garbanzo beans) -- rinsed and drained 1/3 Cup chopped fresh parsley 1 Tablespoon lemon juice Heat oil in a large nonstick skillet over medium heat. Add onion and gingerroot; saute 3 minutes or until tender. Stir in curry powder; cook an additional minute. Add tomatoes; cook 1 minute or until mixture is slightly thickened, stirring occasionally. Add salt, black beans, and chickpeas; stir well. Cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in fresh parsley and lemon juice. Yield: 4 main-dish servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm. * Exported from MasterCook * Curried Spinach And Lentil Soup Recipe By :Sally Nirenberg, Brookline, MA Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup lentils -- rinsed and picked over 1 Spanish onion -- finely chopped 2 garlic cloves -- finely chopped 2 carrots -- peeled and diced 1 Stalk celery -- sliced 10 Cups low-sodium vegetable broth 1 Tablespoon curry powder 1 1/2 Cups diced peeled potato 10 Ounces spinach 1 Tablespoon red wine vinegar Salt 12 Tablespoons plain yogurt or sour cream PREP: Wash the spinach; remove stems, and coarsely chop. 1. Place lentils, onion, garlic, carrots, celery, 6 cups stock, and curry powder min a soup pot and bring to a boil. Reduce heat to medium and cook, partially covered, for 2 hours. 2. Add potato, spinach, and 4 cups more of stock and cook, uncovered, for 2 hours more. 3. Add vinegar and, if necessary, more stock. Salt to taste. 4. Serve with a dollop of sour cream or yogurt. Source: "Recipes from the Night Kitchen; A Practical Guide to Spectacular Soups, Stews, and Chilies by Sally Nirenberg (1991 Fireside Books; ISBN: 0671688014)" S(Collection): "Pat Hanneman (kitpath@earthlink.net) on 19 Aug 1999" Yield: "12 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This is a hearty one-dish meal, especially wonderful to come in to after skiing or sledding. Put the soup on the stove in the morning and after a long and leisurely breakfast, go outside. When the cold becomes too much, your soup will be ready. * Exported from MasterCook * Curried Sweet Potato Apple Pilaf #2 Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Rice Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Teaspoons Olive Oil 1/4 Cup Chopped Green Onions 1 Garlic Clove -- Minced 1/2 Cup Uncooked Long-Grain Rice 1 Cup Water 2/3 Cup Sweet Potato -- Peeled And Diced 1 Cup Granny Smith Apple -- Peeled And Cubed 1/4 Cup Frozen Green Peas 2 Tablespoons Currants 3/4 Teaspoon Curry Powder 1/2 Teaspoon Ground Cumin 1/4 Teaspoon Salt Heat oil in a medium saucepan over medium-high heat. Add onions and garlic; saute 1 minute. Stir in rice; saute 1 minutes. Add water and sweet potato; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is almost absorbed. Stir in apple and remaining ingredients; cover and simmer 3 minutes or until thoroughly heated. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curry Coconut Chicken With Honey Mustard Recipe By :Betty Crocker's Best Chicken Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup milk 1 egg -- beaten 2 Cups shredded coconut meat 2 Teaspoons curry powder 2 Pounds chicken breast tenders 1/2 Cup honey 1/2 Cup Dijon mustard 3 Cups cooked rice -- for accompaniment Heat oven to 375F. Grease jellyroll pan, 15 1/2 by 10 1/2 by 1 inch, or large cookie sheet. Mix milk and egg in bowl. Mix coconut and curry powder in shallow dish. Dip chicken into milk mixture, then coat with coconut mixture. Place in pan. Bake uncovered 10 minutes; turn chicken. Bake uncovered 5 to 8 minutes longer or until no longer pink in the center. Mix honey and mustard and serve with chicken. Source: "Betty Crocker's Best Chicken Cookbook (Macmillan)" S(Review): "Commentary by Peter Franklin (Cookbook Nook) Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This flavorful dish from "Betty Crocker's Best Chicken Cookbook" can be prepared for the oven in 15 minutes and then baked for 18 minutes. If you like curry, add to taste. The same can be said for salt; there is none in the recipe. * Exported from MasterCook * Easy Herbed Zucchini Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zucchini -- halved lengthwise olive oil dried herbs My usual method of cooking zucchini, involves halving them lengthwise and spraying with olive oil or brushing with a mixture of olive oil and dried herbs. is low in calories. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Elbows With Ham, Limas And Caramelized Onions Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups macaroni -- elbows 1 Package frozen lima beans 1 Medium carrot -- pared &sliced thin 4 Ounces Canadian bacon -- cut into 1"slivers 3 Tablespoons olive oil 1 Medium onion -- slivered black pepper -- coarsely ground grated parmesan cheese 1. Cook the macaroni in plenty of boiling salted water for 5 minutes; add the limas and carrots; cook, stirring occasionally, until tender, about 8 minutes longer. With a ladle, remove 1/2 cup of the macaroni cooking liquid; reserve. Drain the macaroni and vegetables. 2. While the macaroni is cooking, saute the ham in the oil over medium-high heat until the edges begin to brown, about 5 minutes. Stir in the onion; saute over medium-low heat; stirring until onion is golden and edges begin to brown, about 8 minutes. 3. In a large bowl, combine the elbows, vegetables, the 1/2 cup reserved cooking liquid, and the sauteed ham and onion; toss to blend. Sprinkle with black pepper. Spoon into wide-rimmed shallow soup bowls and sprinkle generously with grated cheese. From sooz kirkland - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fallen Chocolate Souffle Torte Recipe By :Alice Medrich, "Chocolate and the Art of Lowfat Desserts" Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup blanched almonds 3 Tbsps all-purpose flour 3 Ozs bittersweet chocolate -- finely chopped 1/2 Cup Dutch process cocoa powder 1 Cup sugar -- divided 1/2 Cup boiling water 2 egg yolks 1 Tbsp brandy 4 egg whites -- at room temperature 1/4 Tsp cream of tartar -- scant 2 Tsps powdered sugar 1. Position the rack in the lower third of the oven and preheat to 375F. Place a round of parchment paper in the bottom of an 8" springform pan (2 1/2 to 3" deep) and spray the sides with vegetable oil spray. 2. In food processor or blender, grind the almonds with the flour until very fine. Set aside. 3. Combine the chopped chocolate, cocoa, and 3/4 c sugar into a large mixing bowl. Pour in the boiling water and whisk until mixture is smooth and chocolate is completely melted. Whisk in the yolks and brandy. Set aside. 4. Combine the egg whites and cream of tartar in a medium mixing bowl. Beat on medium speed until soft peaks form. Gradually sprinkle in the remaining sugar and beat on high speed until stiff but not dry. Whisk the flour and almonds into the chocolate. Fold about 1/4 of the egg white into the chocolate mixture to lighten it. Fold in the remaining egg whites. Scrape the batter into the pan and level off top if necessary. 5. Bake for 30-35 minutes or until a toothpick or wooden skewer inserted in the center comes out with a few moist crumbs clinging to it. Cool in the pan on a wire rack. Torte will sink like a souffle. 6. Taking care not to break edges of the torte, slide a knife between the torte and the sides of the pan and run it a round the pan to release the cake completely. Invert cake onto a plate and remove pan and paper liner. Turn right side up on a cardboard circle or platter. Torte may be stored, covered, at room temperature for 1 day or frozen for up to 2 months. 7. To serve: sieve powdered sugar over the top. Serve with whipped cream if desired. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points I made this for dessert tonight and it is very yummy and rich. It is not as complicated as the name makes it sound. I bought Alice Medrich's book "Chocolate and the Art of Lowfat Desserts" a while ago, spent a lot of time oohing and aahing over the pictures and recipes, but never made anything until today. You would never, ever guess this is lowfat (and only 4 Weight Watcher points for those of you who count like I do). I served it with a tiny bit of Ben & Jerry's lowfat Devil's Food Sorbet and it was sublime - if you like chocolate that is! * Exported from MasterCook * Fettuccine With Olives And Broccoli Recipe By :Prevention's Quick and Healthy Low-fat Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Pound fettuccine 4 Cups broccoli flowerets 2 Cups sweet yellow peppers -- julienned 1 Cup onions -- sliced 4 Teaspoons olive oil 1 Cup black olives -- sliced 1 Teaspoon dried oregano 1 Teaspoon ground black pepper 1/4 Cup parmesan cheese -- grated Bring a large pot of water to a boil. Add the fettuccine and cook for 5 minutes. Add the broccoli and cook for 5 minutes, or until the fettuccine is just tender. Drain and keep warm. Meanwhile, in a large frying pan over medium heat, saute the yellow peppers and onions in the oil for 5 minutes, or until limp. Add the olives, oregano and black pepper. Cook for 2 minutes. Toss together the pasta and vegetables. Sprinkle with the parmesan. From sooz kirkland - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fingerling Potatoes With Oregano Pesto Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Torn Spinach 2 Cups Fresh Parsley 1 Cup Fresh Oregano 2 Tablespoons Grated Fresh Parmesan Cheese 2 Tablespoons Sliced Almonds -- Toasted 1 Tablespoon Lemon Juice 1/4 Teaspoon Salt 2 Large Garlic Cloves -- Peeled 2 Tablespoons Olive Oil 16 Fingerling Potatoes Combine first 8 ingredients in a food processor; process until smooth. With food processor on, slowly add oil through food chute; process until well blended. Set aside. Preheat oven to 425F. Place potatoes on a jelly roll pan. Bake at 425F for 20 minutes or until tender, stirring occasionally. Place potatoes in a large bowl; add 1/3 cup pesto, tossing gently to coat. Note: Store remaining pesto in an airtight container in refrigerator for up to 1 week. Note: Any kind of potato will work in place of the fingerlings. Just cut them up into 2 inch chunks. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruity Lentils With Whole Wheat Couscous Recipe By :Mirkin' Fat Free, Flavor Full cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Legumes Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 1 Clove garlic -- minced 6 Cups vegetable bouillon 2 Teaspoons pumpkin pie spice blend or 1-tsp cinnamon and 1 pinch ground -- cloves 1 Pinch cayenne -- or to taste 1 Cup dried lentils 1/2 Cup golden raisins 1/2 Cup currants or dried cranberries 1 Cup whole wheat couscous Cook the onion and the garlic in 1/2 cup of the bouillon for 5- 10 minutes, or until softened. Stir in the remaining bouillon, spices, and lentils, bring to a boil and simmer 45 minutes or until the lentils are tender. Stir in the dried fruits and simmer 5 minutes; add the couscous and simmer 2 minutes more. Let sit, covered, 5 minutes; fluff with a fork and serve. Source: "Dr. Gabe Mirkin's Fat Free Clinic" S(Collection:): "www.wdn.com/mirkin " From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Calories: 348; 3g fat (9%); 12g fiber. * Exported from MasterCook * Garlicky Kale With New Potatoes Recipe By :Vegetarian Times Magazine, July 1997, page 58 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Bunch kale or collard greens -- (1 to 1 1/2 lbs.) 24 Small new potatoes -- scrubbed -- (about 2 lbs.) 1 Tablespoon olive oil 1 Small onion -- minced 3 Cloves garlic -- crushed, up to 4 1/4 Cup water -- up to 1/2 1/2 juice of 1/2 lemon -- to taste up to 1 lemon Salt and freshly ground pepper -- to taste Makes 6 servings. VEGAN Take advantage of greens in the summer, when they are tender, fresh and abundant. This side dish will add substance to a light meal of cold soup and salad. Remove stems and thick midribs from greens. Discard stems; midribs may be finely diced and used if desired. Rinse greens several times to make sure that all sand and grit are removed. Steam or microwave potatoes in skins until tender. When cool enough to handle, cut in half. Meanwhile, in large pot or stir-fry pan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, for 2 to 3 minutes. Add greens, cover and steam until just tender, adding 1/4 to 1/2 cup water, as needed. (Steaming time varies greatly, so check frequently, but a good estimate is 10 to 15 minutes.) Drain and transfer to colander. Remove and discard garlic doves. When cool enough to handle, squeeze out liquid, then transfer to a cutting board and chop leaves coarsely. In serving bowl, combine chopped greens, potatoes and lemon juice; toss to mix. Season to taste with salt and pepper and serve. Makes 6 servings. PER 1-CUP SERVING: 161 CAL.; 4G PROT.; 3G TOTAL FAT (0 SAT. FAT); 31G CARB.; 0 CHOL.; 553MG SOD.; 5G FIBER. VEGAN From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gingered Watermelon Compote Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Sugar 1/4 Cup Water 2 Teaspoons Grated Lime Rind 6 Tablespoons Fresh Lime Juice 2 Tablespoons Ginger -- Peeled And Chopped 2 Tablespoons Chopped Fresh Mint 8 Cups Watermelon Balls 2 Cups Honeydew Melon Balls 2 Cups Cantaloupe Balls Mint Sprigs Combine first 6 ingredients in a small bowl; set aside. Combine melon balls in a large bowl, and add lime juice mixture. Cover and chill at least 1 hour. Garnish with mint sprigs, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greens And Red Wine Mustard Vinaigrette Recipe By :Giant Eagle food stores, Pittsburgh, PA Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound mixed greens (about 6 cups) -- washed 1 Clove garlic 1 Tablespoon virgin olive oil 1/8 Teaspoon salt 1 Teaspoon Dijon mustard 1/4 Cup red wine 1/3 lemon -- juiced 1/4 Cup vegetarian bouillon Black pepper -- to taste Dry greens thoroughly. Mash garlic, olive oil and salt with a fork. Let sit 3 minutes. Remove garlic. Add mustard, red wine and lemon juice. Whisk until well blended. Whisk in chicken stock. Add ground black pepper. Makes 2/3 cup. Pour 1/3 cup onto greens and toss well. Add more vinaigrette if necessary. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Note this is a low calorie dish. There are only 2.5 grams of fat per serving. * Exported from MasterCook * Grilled Barbecued Oysters Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Hot Sauce 1/4 Cup Worcestershire Sauce 2 Tablespoons Lemon Juice 1 Tablespoon Olive Oil 1/4 Teaspoon Salt 1/4 Teaspoon Cracked Black Pepper 4 Garlic Cloves -- Minced 48 Oysters -- Scrubbed 1/4 Cup Chopped Fresh Parsley 8 Lemon Wedges Combine the first 7 ingredients in a small saucepan, and stir well. Prepare grill. Place saucepan containing barbecue sauce on grill rack. Place oysters on grill rack, and grill 5 minutes or until a few oysters begin to open. Remove oysters from heat. Carefully open oysters with an oyster knife, leaving on the half shell. Sprinkle oysters with parsley, and drizzle with barbecue sauce. Serve with lemon wedges. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken And Chickpea Salad With Carrot Cumin Dressing Recipe By :Gourmet, September 1998 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Legumes Low Fat Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *FOR DRESSING: 2 Cups fresh carrot juice (extracted) 2 Tablespoons fresh lemon juice 1 Tablespoon extra-virgin olive oil 1 1/2 Teaspoons ground cumin *FOR SALAD: 1 Pound romaine lettuce leaves 1/2 Pound spinach (1 bunch) 1 Pound carrots 1 1/4 Pounds vine-ripened tomatoes (4 medium) 2 Cups drained canned chick-peas -- approximately 10 Ounces skinless boneless chicken breast halves Prepare grill. Make dressing: In a saucepan boil carrot juice until reduced to about 3/4 cup, about 10 minutes, and cool. In a bowl, whisk together carrot juice, lemon juice, oil, and cumin and season dressing with salt and pepper. Dressing may be made 1 day ahead and chilled, covered. Make salad: Cut romaine and spinach crosswise into 1/4-inch-wide strips and, using side of a grater with largest holes, grate carrots. Cut tomatoes into 1/4-inch dice. Rinse chick-peas and slip off skins. Vegetables may be prepared up to this point 4 hours ahead and chilled separately, covered. Pat chicken dry and season with salt and pepper. Grill chicken on a lightly oiled rack set 5 to 6 inches over glowing coals 7 minutes on each side, or until cooked through. (Alternatively, grill chicken in a hot lightly oiled well-seasoned ridged grill pan over moderately high heat.) Let chicken stand 2 minutes and slice. In a large bowl toss chicken with vegetables. Just before serving, toss salad with dressing. Serves 4 as a main course. Calories: 392; 8g fat (17% cff); 12g fiber. S(Collection:): "Epicurious " From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : We've been extracting about 16 ounces of carrot juice per week and using it to flavors soups and sauces. So this grilled chicken salad with garbanzos and carrot-cumin dressing got my attention. * Exported from MasterCook * Grilled Chicken With Orange Barbecue Sauce Recipe By :Beryl M. Marton Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 6 oz. can orange juice frozen concentrate -- undiluted 1 cup chili sauce 1/4 cup low sodium soy sauce 1/4 cup molasses 1 tablespoon lemon juice 1 clove garlic -- crushed 6 pounds whole chicken, skin removed -- (2 3lb chickens) -- cut into quarters 1. Place orange juice, chili sauce, soy sauce, molasses, lemon juice and garlic in a bowl. Beat with a wire whisk until smooth. Add chicken quarters and toss to coat. Marinate in refrigerator 3 to 4 hours, turning occasionally. Remove chicken and drain. 2. Place on heated grill and grill over charcoal, or broil in the oven, 40 minutes. Turn and baste with marinade every 10 to 15 minutes. Per quarter chicken: 324 calories, 9g total fat (Publisher) Source: "Great Chicken Cookbook for People With Diabetes (American Diabetes Association)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Marton, who lives in Maine, is a food writer and food-business owner who has also been a cooking teacher and restaurant owner. She had to reinvent her cooking style when she was told she has diabetes more than 10 years ago. But she points out that the carefully adjusted recipes in her book are meant for everyone who wants to eat healthfully. They draw from a wide range of influences, from Mexican to Italian to Chinese. Books includes 150 recipes. * Exported from MasterCook * Grilled Eggplant With Filipino Salsa Recipe By :Les Suniga, chef, Kauai, HA Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Oriental Salsa Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *Salsa: 1 Teaspoon olive oil 1/2 Cup diced onion -- 1/4 inch 1/2 Cup diced tomatoes -- 1/4 inch 1/2 Cup chopped green onions 1 Teaspoon fish sauce -- may be doubled *Eggplant: Olive oil spray 1 Pound Japanese eggplant -- 1/4-in lengthwise -- slices Salt and freshly ground black pepper -- to taste Heat the oil in a large nonstick skillet. Stir in the onion, tomatoes, and green onions. Cook until slightly soft, about 2 minutes. Sprinkle 1/2 teaspoon of the fish sauce on the mixture. Set the salsa aside. Prepare a charcoal grill. When hot, spray the rack with the olive oil spray. Place the eggplant slices on the rack and grill on both sides until soft, about 3 minutes. Remove from the heat. Sprinkle the remaining fish sauce to taste on both sides of the eggplant. To serve, place 2 eggplant slices in a V pattern on a serving plate. Place the salsa in the center. Season with salt and pepper. Serve hot as a vegetable side dish or at room temperature as an appetizer. If serving at room temperature, place the salsa on top of the eggplant when serving. Source: "Pacific Light, Ruth Law (1998)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : FILIPINO CHEF Les Suniga, of the Princeville Resort on Kauai, taught this dish to Ruth Law. He has modified the original dish from his native country by serving the eggplant sliced with the salsa on top. He says that at home, the eggplant would be stir-fried with the other ingredients and served cold as a salsa. * Exported from MasterCook * Grilled Kabobs Recipe By :Soyfoods USA, Vol. 2, No. 6, July 16, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Orange Marinade: 1/4 Cup apple cider vinegar 2 Tablespoons lower-sodium soy sauce 1 Teaspoon minced fresh ginger 1/4 Cup undiluted orange juice concentrate -- thawed 2 Tablespoons lemon juice 1 Pound firm frozen tofu -- thawed excess water squeezed out, -- OR 12 oz tempeh -- steamed 8 Medium mushrooms 1 green pepper -- in 1" squares 1 onion -- in 8 wedges 1 Medium zucchini -- in 1" pieces 8 cherry tomatoes Use any of the marinades given below, or substitute your favorite homemade or bottled marinade. Yield: 4 servings. Serving size: 1 skewer Whisk together all marinade ingredients. Set aside. Cut tofu or tempeh into 1" cubes. Place them into a covered dish or zippered plastic bag. Add all the vegetables except the cherry tomatoes to the bag and pour the marinade over them. Marinate in the refrigerator at least 4 hours. Carefully stir or turn the zippered bag over a few times while marinating. Divide the marinated ingredients evenly, along with the cherry tomatoes, and thread on four skewers. Place under a broiler or on the grill. Cook, turning and brushing with marinade a few times, about 8 minutes or until vegetables are tender crisp. Per serving with tofu: 190 calories, 8 g total fat (1.3 g saturated fat), 16 g protein, 18 g carbohydrates, 3.5 g fiber, 285 mg sodium, 0 mg cholesterol. Exchanges: 1 vegetable, 1 other carbohydrate, 2 medium-fat meat. Per serving with tempeh: 246 calories, 8 g total fat (1.1 g saturated fat), 21 g protein, 28 g carbohydrates, 9.0 g fiber, 273 mg sodium, 0 mg cholesterol. Exchanges: 1-1/2 starch, 1 vegetable, 2 medium-fat meat. Teriyaki Marinade: 1/3 cup lower-sodium soy sauce, 2 tsp minced fresh ginger, 3 Tbs honey, 2 Tbs sherry. Sweet Mustard Marinade: 1/4 cup thawed undiluted apple juice concentrate, 2 Tbs honey, 3 Tbs cider vinegar, 1 Tbs lower-sodium soy sauce, 2 Tbs mustard. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : We love easy summer grilling and just moved up to a propane grill at our weekend campsite. It is so nice to just turn it on and begin grilling. Our favorite meal in the whole world is grilled veggies. I cut up a lot of vegetables, such as onion, green/yellow/red pepper, broccoli and mushrooms, stick them in a zip type plastic bag, pour in a marinade and plop it all in the cooler before we leave home. Everytime we open the cooler we turn the bag over. Then we grill them in a wok bowl made for the grill and serve it over Near East Parmesan Couscous made without the butter. (Cut a small hole in the zip type bag to drain out the marinade before grilling.) We usually grill corn too and do it by just sticking the bare cobs on the grill. We don't do fancy when camping. I often use the marinades from this recipe for our grilled veggies: * Exported from MasterCook * Grilled Salmon With Nectarine Red Onion Relish Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Nectarines -- Coarsely Chopped 1 Cup Red Bell Pepper -- Coarsely Chopped 1 Cup Red Onion -- Coarsely Chopped 1/4 Cup Fresh Basil -- Thinly Sliced 1/4 Cup White Wine Vinegar 1/2 Teaspoon Grated Orange Rind 1/4 Cup Fresh Orange Juice 2 Tablespoons Fresh Lime Juice 2 Tablespoons Minced Jalapeno Pepper 2 Teaspoons Sugar 2 Garlic Cloves -- Minced 1/4 Teaspoon Salt -- Divided 1/2 Teaspoon Freshly Ground Pepper 4 Salmon Fillets Vegetable Cooking Spray Combine first 11 ingredients and 1/8 teaspoon salt in a medium bowl, and stir well. Let nectarine mixture stand 2 hours. Sprinkle pepper and 1/8 teaspoon salt over salmon fillets. Prepare grill. Place fillets on grill rack coated with cooking spray, and grill 5 minutes on each side or until fish flakes easily when tested with fork. Serve immediately with nectarine-red onion relish. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Vegetable Bruschetta Recipe By :Low-Fat Grilling, Melanie Barnard 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound eggplant (1 small) 1 large yellow summer squash (1/2 pound) 1 large meaty tomato (1/2 pound) 1 yellow bell pepper 1/2 cup fat-free Italian salad dressing 1/4 cup chopped fresh basil 4 slices country-style bread -- 3/4-inch thick or 2 packages Italian bread shells -- 8 oz pkg each 1 cup lowfat mozzarella cheese or 4-oz sliced Cut the eggplant lengthwise into 1/2-inch thick slices. Cut the squash into long diagonal 1/2-inch thick slices. Cut the tomato into crosswise 1/2-inch thick slices. Cut the pepper into quarters. In a measuring cup, combine the Italian dressing, basil, and pepper flakes. Brush all sides of the vegetables with the marinade. Grill the vegetables over medium coals, turning once until softened, 10 to 12 minutes for eggplant, 5 to 7 minutes for zucchini and bell pepper, and 1 to 2 minutes for tomato. Grill one side of bread or top side of bread shells until lightly toasted, about 1 minute. Remove bread and vegetables from grill. Turn bread, toasted side up and divide grilled vegetables over the bread to make open-faced sandwiches. Sprinkle with cheese. Use a spatula to transfer bruschettas and return to grill. Cover and grill until cheese melts and underside of bread is toasted, about 1 minute. Calories 185: 6g fat; 4g fiber. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : An Italian classic: crusty bread slices are grilled, then brushed with a flavored oil and topped with a variety of savory items-usually vegetables and herbs. Wish-Bone Italian Dressing makes this lovely dish extra easy, and the open-face sandwiches make a terrific vegetarian main course or a wonderful appetizer for Labor Day. If you don 't have a covered grill, finish the bruschettas under a broiler to melt cheese. serve with a hearty salad or with soup * Exported from MasterCook * Grilled Vegetables In Balsamic Tomato Sauce With Couscous Recipe By :Christopher O'Hearn Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil 1 sweet bell pepper (any color) 1 Medium zucchini 1 Small eggplant 1 Large sweet onions 3/4 Cup cooked broad beans or fava beans 14 1/2 Ounces canned peeled and diced tomatoes 2 Tablespoons balsamic vinegar -- or less 1 Cup couscous 1 Cup light vegetable stock -- boiling 1. Remove the seeds from the pepper, and chop into strips about 1 to 2 inches long. Cut the eggplant crossways into rounds about 1/3 to 1/2 inch thick, and cut each one into 6 to 8 even chunks. Peel the onion, and chop into 8 portions. Trim the zucchini, and cut into thick slices. 2. Heat grill pan over a high heat with a generous splash of olive oil. When it is very hot, add all the vegetables to the pan. Press down occasionally to get grill lines across them. Turn occasionally to prevent burning. Cook for about 15 minutes, or until the vegetables are evenly browned and cooked through. 3 Stir broad beans into the vegetables. Add chopped tomatoes, and vinegar. Simmer for a few minutes while the couscous is prepared. 4 Couscous: Use equal parts of grain and broth or water. Place couscous into a medium bowl. Add boiling vegetable stock, and stir with a fork. Keep lifting the couscous occasionally to prevent it sticking. It only takes 2 to 3 minutes to become soft. Place couscous in a large bowl or serving platter, and serve the vegetables on top. Pan: If you don't have one you can use a baking tray beneath an oven broiler, or even roast the vegetables in a hot oven and then transfer them to a pan for the last part. S(Collection): "Newsletter (www.vegetarianrecipe.com) on 10 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : * The sweetness of grilled vegetables is balanced by a tart tomato sauce, which mixes perfectly with simple couscous. Preferably use a heavy grill pan. to get more of the char-grill flavor. * This dish keeps well, as the flavor of the vegetables seems to grow stronger. It is just as nice served lightly warmed for lunch as hot for a dinner, or use it as a cold dish in a selection of salads. this recipe was adapted for an indoor grillpan * Exported from MasterCook * Ground Beef Stroganoff-homemade Ground Beef Helper Mix Recipe By :Karen Cox, Colorado State University Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground beef or turkey -- * 2 cups water 1/2 cup Homemade Ground Beef Helper Mix -- see recipe 2 cups uncooked egg noodles -- * yolk-less noodles 1/2 cup light sour cream or plain yogurt * This can be reduced by substituting lower fat products and some TVP or Green Giant "Crumbles". I decided to post them as a unit for those who are interested. I haven't tried these yet myself, but they sound kid-friendly and are on my list of recipes "to try". Brown one pound ground beef or turkey and drain off the fat. Add 2 cups water, one-half cup "Helper" mix and two cups uncooked egg noodles and stir. Bring mixture to a boil, reduce heat and simmer covered for 15-20 minutes or until noodles are tender. Top with one-half cup "light" sour cream or plain yogurt. Serve immediately. Source: "Magic Meals in Minutes" Copyright: "http://www.colostate.edu/Depts/CoopExt/PUBS/COLUMNCC/cc961010.htm" MC5 Formatted by JaneStarr@home.com using MC-Tagit - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve all of these one-skillet dinners with a dark green tos NOTES : I would make up large batches of browned ground beef or turkey and freeze for use in these recipes. Bag in 2 cup portions (or whatever amount it takes to feed your family). I prefer the taste of Ground beef. I would use 93% lean and rinse after cooking to reduce the fat content further. N.A. per MC using ground turkey, yolk-less noodles and light sour cream 243 cals, 8 g. fat(32%CFF), 1 g. fiber = 5 WW points Using 90% lean Ground beef: 276 cals., 10 g. fat (32%CFF), 1 g. fiber = 6 WW pts