* Exported from MasterCook * Chicken Taco Bake Recipe By :2brauns@bellsouth.net eat-lf 9/19/00 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Cooked chicken breast halves -- chopped 10 3/4 ounces Tomato soup 1 cup Salsa 1/2 cup Skim milk 6 Flour tortillas -- cut in 1" pieces 3/4 cup Lowfat cheddar cheese -- shredded Set aside 1/4 cup of cheddar cheese. Mix all other ingredients in baking dish. Bake at 400 F for 20 mins or until hot, sprinkle on remaining cheese. When I made this, my husband said that it had too much of a tomato base. Next time, I will use less soup. Also, I did not have 6 tortillas, so I only used 3 and he said that there was no need for more. From J&A Braun <2brauns@bellsouth.net> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Mango Sauce Recipe By :Ralphs, Calif with my adaptations Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Mangos -- pureed 1/2 teaspoon Garlic powder 1 teaspoon Ground coriander 1 teaspoon Black pepper 1/4 teaspoon Cumin 1/2 teaspoon Cinnamon 2 tablespoons Soy sauce, low sodium 1 teaspoon Worcestershire sauce 2 Tablespoons Fresh cilantro -- chopped 4 Boned and skinned chicken breast halves 4 drops Chili oil Grill chicken breasts. Set aside and keep warm. Meanwhile, heat spices in a dry skillet. Stir constantly until fragrant. Add mango puree, soy and Worcestershire sauce and cook gently for 10 mins. Add cilantro and the chili oil. Thin sauce with water as needed. Place warm sauce on plate and top with grilled chicken breast. Cal 136.8 Fat 1.6 Fiber 1.2 CFF 10.9% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I put in my Dinner Party category. You can buy mangos in a jar in most produce sections. So don't be put off by that ingredient. If you have a George Forman grill, the chicken can be done indoors. * Exported from MasterCook * Chicken-thyme Stew With Sour Cream Recipe By :Weight Watcher's Cookbook/Bobb1744 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 Ounces Skinless Boneless Chicken Breasts 1 Tablespoon Olive Oil -- Plus 1 Tsp Olive Oil 1/2 Cup Chopped onion 3 Cloves Garlic -- minced 1 Tablespoon Flour 1 1/2 Cups Sliced mushrooms 1 Cup Nonfat Chicken Broth 2 Tablespoons Chopped parsley 1 1/2 Teaspoons Dried thyme 1 Teaspoon Chicken Seasoning 1 Ounce Dry Sherry -- Plus 2 Tbsp Dry Sherry 1/4 Teaspoon Black pepper 1/4 Cup Nonfat sour cream 1. Cut the chicken into bite size pieces. In a large nonstick skillet, over medium high heat, warm 1 tablespoon of the oil until hot but not smoking. Add the chicken and cook, stirring until browned, about 3-5 minutes. Remove the chicken to a plate and cover loosely to keep warm. 2. Add the remaining 1 teaspoon of oil to the skillet. Add the onion and garlic, and cook, stirring until the onion begins to brown (3-5 minutes). Stir in the flour and cook, stirring, until the flour is no longer visible, about 30 seconds. 3. Add the mushrooms, chicken broth, parsley, sherry, thyme, and pepper, and bring to a boil, stirring, until the mixture has thickened slightly. Return the chicken to the skillet and cook until heated through, about 1 minute. 4. Remove the skillet from the heat and stir in the sour cream. NOTE: You can make this ahead of time, reserving the addition of the sour cream just before you serve it. I served this over cooked egg noodles, with French bread and chunky applesauce, and it was GREAT! Per serving (3/4 cup each): 1 fat; 3 proteins; 1 vegetable; 30 optional calories. Nutritional information: 211 calories, 27 gm protein; 6 gm fat; 8 gm carbohydrates; 62 mg cholesterol; 329 mg sodium. Source: Weight Watchers Cookbook, 1993 >From: Bobb1744@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chickpea And Sweet Potato Koftas Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound sweet potato -- or yam (one medium) 1 1/2 cups chickpeas, cooked 1 large garlic clove 2 scallions -- cut into 1" pieces 2 teaspoons cumin seed -- lightly toasted 1 tablespoon fresh ginger root -- minced 1 teaspoon salt 2 tablespoons fresh lemon juice Freshly ground black pepper -- to taste 6 tablespoons unbleached flour 1 cup peas Vegetable oil -- or olive oil -- for sauteing NOTE: If you use frozen peas, you do not need to defrost them first. Peel and dice the sweet potato or yam, and cook it in boiling water until soft--about 10 minutes, depending on the size of the pieces. Drain well. (Or cook the whole sweet potato in the microwave until soft, then peel.) You should have about 1 1/2 cups of cooked sweet potato. Transfer to a food processor. Add all the other ingredients, except the flour, peas and oil. Puree until fairly smooth. (The mixture might be very thick, depending on the sweet potato or yam, so be patient with this process.) Transfer to a bowl. Stir in the flour until it is thoroughly incorporated, then gently stir in the peas. Form into large or small patties. To make them uniform or professional looking, use a 1/4-cup-capacity ice cream scoop or a 1/4-cup measure to scoop up the mixture. Then pat each one down until it is about 1/2-inch thick and 2 1/2 inches in diameter. Place a skillet over medium heat and add a little bit of oil. When the oil is very hot, add the patties and saute for about 8 to 10 minutes on each side, or until lightly browned and heated through. Serve hot, warm or at room temperature. Makes 16 2-1/2" patties (4 main-dish servings or 6 appetizers) Prep: 35-40 mins. PER 4th SERVING: 247 cals, 2.3 g fat, 8.1% LUNCH: serve them in a pita with minced tomatoes and cucumbers, and some yogurt. BUFFET:Tomato-Fennel Consomme, Mediterranean Yogurt, Roasted Vegetables (375F oil and balsamic with seasonings); Figs with Mascarpone, Gorgonzola and Pine Nuts. BAKE (alt): If you are in a hurry and don't have the time to form patties and saute them, you can make this into a small casserole instead. Omit the flour and just spread the mixture into a lightly oiled 8x8-inch pan. Top with a few bread crumbs, and bake uncovered at 350F for about 30 minutes or until heated through. KOFTAS are little patties or balls made from ground or mashed vegetables. In traditional East Indian cooking, they are usually deep-fried and served in a creamy, savory sauce. In this recipe, the koftas are shaped into patties, similar to falafel, then sauteed or baked instead of deep-fried. These delicious little circles are also quite pretty: a deep shade of golden yellow, punctuated by nuggets of bright green peas. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chile Relleno Tofu Casserole Recipe By :Martin Yan and Hinoichi Tofu Serving Size : 8 Preparation Time :1:00 Categories : Casseroles Eat-LF Mailing List Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces whole green chilies -- (1 can) 14 1/4 ounces Firm tofu -- drained 3/4 pound shredded lowfat monterey jack cheese 3/4 pound shredded lowfat sharp cheddar cheese 7 ounces diced green chiles -- (1 can) 6 eggs or equivalent Scramblers 12 ounces evaporated skim milk -- (1 can) 1 cup salsa Split whole chiles lengthwise. Remove seeds and lay flat in bottom of a 13x9-inch oven dish. Place Tofu on paper towel and gently squeeze out excess moisture. Crumble and blend half the Tofu with Jack cheese. Add the remaining half to the Cheddar cheese. Top chiles with a layer of Jack-Tofu mixture. Follow with a layer of Cheddar-Tofu mixture. Add a layer of diced green chiles. Repeat layers until cheese mixtures and chiles are allused. Beat eggs with evaporated milk. Pour over the cheese-Tofu layers and chiles. Spread top of casserole with salsa. Bake in a 350 degree oven for 45 minutes. Makes 8 to 12 servings. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Raspberry Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 containers Yoplait(r) Original vanilla lowfat yogurt -- (6 ounces each) 1 package vanilla instant pudding & pie filling mix -- (4-serving) 1/2 cup skim milk 2 cups frozen (thawed) fat-free or reduced-fat whipped topping 1/2 cup crushed reduced-fat chocolate wafer cookies 1 package ready-to-use chocolate-flavored pie crust -- (6 oz) Fresh raspberries or other fresh fruit, if desired Beat yogurt, pudding mix (dry) and milk in medium bowl, using wire whisk or spoon, until thickened. Gently stir in whipped topping and crushed cookies. Pour into pie crust. Cover and freeze at least 4 hours but no longer than 24 hours. Remove from freezer 10 minutes before serving. Top with raspberries. 8 servings. Source: "http://www.generalmills.com/yoplait/ytr/ytr_de.asp#dessert03" S(Formatted by Whome 40@aol.com Sep 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : 1 serving (1/8 recipe): 310 calories (90 calories from fat); 10g fat (2.5g saturated); 5mg cholesterol; 470mg sodium; 51g carbohydrate; 1g fiber; 28g sugars; 4g protein; 6% DV vitamin A; 6% DV vitamin C; 8% DV calcium; 8% DV iron. * Exported from MasterCook * Chocolate Tofu Pie #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----GRAHAM CRACKER CRUST----- 10 Graham crackers 1/4 cup Margarine -- (1/4 c applesauce) -- Or enough water to moisten) -----FILLING----- 1 cup semisweet chocolate chips -- or Carob chips 1 pound Soft or silken tofu -- (lowfat Tofu) 1/4 cup Skim milk or soy milk 1/3 cup Honey 1 tablespoon Vanilla extract Preheat oven to 350 F. Pulverize the graham crackers in blender or food processor until finely ground. Add the margarine to the container, and process until well integrated with the graham cracker crumbs. Press the mixture into the bottom and up the sides of a nine inch pie pan. Melt the chocolate or carob chips with 2 Tbsp of water in a heavy saucepan or double boiler. Combine the tofu with the melted chips and remaining ingredients in blender or food processor. Process until velvety smooth. Pour into the pie crust and bake for 30-35 minutes, or until the filling is firm and the crust is golden. Serve at room temperature or chilled. From: "H.L. Darby" . Fatfree Digest [Volume 9 Issue 10] July 2, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV From Jenny Johanssen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chow-down Chowder Recipe By :Better Homes and Gardens, Jan.'91/Bobb1744 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 Ounces Nonfat Chicken Broth 1 Cup Frozen broccoli -- cut 1 Cup Fresh mushrooms -- sliced 1/2 Cup Onion -- chopped 1 Tablespoon Margarine 2 Tablespoons Flour -- all-purpose 13 1/2 Ounces Evaporated skim milk -- can 8 Ounces Frozen Whole Kernel Corn -- Thawed 1 Tablespoon Pimiento -- chopped 1/4 Teaspoon salt 1/8 Teaspoon Pepper So In a small saucepan bring broth and broccoli to boil. Reduce heat; cook and simmer for 5 minutes. Do not drain. Set aside. In a large sauce cook mushrooms and onions in margarine till tender. Stir in flour, salt, and pepper. Add milk all at once. Cook and stir till bubbly. Cook and stir 1 minute more. Stir in broccoli with broth, co and pimento; heat through. PER SERVING: 116 Cal., 8g Pro., 17g Carbo., 3g fat, 2mg chol., 477, 16.6% CFF >From : January 1991 BETTER HOMES AND GARDENS >From: Bobb1744@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Clam Chowder #2 Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 13 ounces minced clams 1 1/2 cups water 6 potatoes -- peeled and diced 6 carrots -- diced 1/2 cup onion -- chopped 1/4 cup margarine 21 1/2 ounces low fat cream of mushroom soup, condensed -- undiluted 24 ounces evaporated skim milk 1/2 pepper Drain clams, reserving liquid. Set the clams aside. In a large kettle, combine clam juice, water, potatoes, carrots, onion and margarine, cook over medium heat for 15 minutes or until the vegetables are tender. Stir in soup, milk and pepper; simmer until heated through. Stir in clams. Yield: 12 servings (3 quarts) Nutritional Information: Serving Size: 1 cup, Calories: 219, Total Fat: 6 gm, Calories from Fat: 25%, Saturated Fat: 1gm, Cholesterol: 18 mg, Sodium: 392mg, Protein: 2 gm From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : This recipe pleasantly proves you can enjoy good food without a lot of fat. Rosemary Peterson, Archie, Missouri * Exported from MasterCook * Corn Chowder #7 Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- chopped 1 cup potatoes -- diced,cooked,peeled 1 cup ham -- diced,fully cooked 2 cups fresh or frozen sweet corn 1 cup cream-style corn 10 3/4 ounces low-fat condensed cream of mushroom soup -- undiluted 2 1/2 cups skim milk pepper -- to taste 1 tablespoon fresh parsley -- chopped In a heavy saucepan coated with nonstick cooking spray, saute the onion until tender. Add remaining ingredients; bring to a boil. Reduced heat; simmer, uncovered, for 20 to 30 minutes. YIELD: 8 servings (2 quarts) Nutritional Information - Serving Size: 1 cup, Calories: 152, Total Fat: 2 gm, Calories from Fat: 12%, Saturated Fat: 1 gm, Cholesterol: 13 mg, Sodium: 546 mg, Carbohydrate: 26 gm, Protein: 9 gm From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : Fresh corn gives wonderful appeal to this full-bodied soup. It's also satisfying on a chilly fall or winter day. Muriel Lerdal, Humboldt, Iowa * Exported from MasterCook * Corn Soup #2 (Ashom Tang) Recipe By :Lhasa Moon Tibetan Restaurant in San Francisco Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 onion -- chopped 1 tablespoon butter 1/4 teaspoon paprika 1 clove garlic -- finely chopped 1/2 tablespoon finely chopped fresh ginger -- (about 1 1/2 inch piece ginger root) -- - 1 1/2 pc 1 tomato -- chopped 12 ounces nigari okara tofu 3 cobs fresh corn -- see substitute 1 tablespoon cornstarch 3 water or broth -- to-4 cups 1 green onion -- chopped Fresh Corn Substitute: 15 ounces creamed corn 1/2 cup corn kernels -- canned or frozen Saute the onion in butter or oil in a soup pot until brown and soft. Add the paprika, garlic, and ginger and cook briefly. Add the tomato and the tofu, cut into small cubes, along with the water. If using fresh corn, cut it from the cob and add it to the pot, along with the cornstarch mixed in a little extra water. If using canned and/or frozen corn, add them both now. Bring to a boil, and simmer for a minute, stirring to prevent sticking. Sprinkle chopped green onion on each serving. Description: "Vegetarian corn and tofu soup from the Himalayan region." Cuisine: "Tibetan" Source: "Wangmo and Houshmand, Lhasa Moon Tibetan Cookbook 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Corn soup is popular in Dharamsala, served with slight variations at many of the cafes and restaurants that cater to travelers in this colorful mountain town that is the heart of the Tibet community in exile. *REVIEW 09/04/2000: Ginger and corn marry well. We marinated the tofu for about 3 hours in a thinned wasabi ginger (bottled) sauce. I recommend longer marinade times or heating the sauce first. We used broth, rather than water and cornmeal to help thicken the soup slightly. We garnished with chopped green onion and cilantro. The flavor grew on us. We liked it. For those who are leery of tofu, it is mostly texture. It borrows flavor since it has none of it's own. It's appetizing: cubes look like potatoes or chicken, or turnips. A good way to add tofu to the diet is to add it to soup. Tested and we liked it. We used the canned corn 3 cups of water (4 would have been too thin). -Hannemans * Exported from MasterCook * Corn, Zucchini And Tomatoes With Kitchen Garden Herbs Recipe By :Patricia Mack: Corn Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ears corn -- sliced into -- 1/2-inch rounds 4 small zucchini -- cut into -- 1/2-inch-slices 3 plum tomatoes -- coarsely chopped (about 1 cup) 1 tablespoon chopped fresh oregano 1 tablespoon lemon verbena 2 teaspoons extra virgin olive oil salt and black pepper -- to taste 2 tablespoons shredded mozzarella cheese In a 2-quart saucepan, bring 1/4 cup water to boil over high heat. Add corn and zucchini, return to a boil, reduce heat, cover, and simmer until crisp-tender -- 5 to 6 minutes; drain well. Add tomatoes, oregano, lemon verbena, olive oil, and salt and pepper, to taste and mix well. Cook, stirring, until heated through -- about 1 minute. Transfer to a serving bowl and sprinkle with cheese. Allow dish to sit until cheese begins to melt -- about 1 minute. Source: "Record Books, 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I use a lot of lemon verbena in recipes because I grow a lot of it in my herb garden. I also grow lemon balm and lemon basil. I like the citrusy essence these plants lend to any number of dishes, but if you don't have an herb garden, basil or marjoram will work well in this dish. (4 g fiber) _____ * Exported from MasterCook * Cranberry Orange Salsa Recipe By :50 Best Salsas & Dips, Jane Kirby, Broadway Books Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 navel oranges 1 small white onion -- quartered 2 cups fresh or frozen cranberries 1 jalapeno chile -- minced 2 tablespoons sugar 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1/4 teaspoon salt Scrub oranges, rinse well and pat dry. Cut each orange into 8 wedges. In food processor, coarsely chop oranges and onion by pulsing. Add cranberries and pulse until all ingredients are finely chopped. Transfer to bowl. Add chile, sugar, cumin, cinnamon and salt. Stir to mix well. Set aside at room temperature about 30 minutes to let flavors blend. Makes 4 cups. (Adapted from "50 Best Salsas & Dips" by Jane Kirby, Broadway Books.) From "Amanda Helstrom" - - - - - - - - - - - - - - - - - - - NOTES : I love this recipe. It is easy and very tasty.When fresh cranberries are not available, look for them in the freezer case. Process them without waiting for the berries to thaw; they will thaw by the time the salsa is done. Seed the jalapeno chile only if want to reduce the heat of the salsa. * Exported from MasterCook * Cranberry Yogurt Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Colombo(r) Classic plain or vanilla nonfat yogurt 1 envelope unflavored gelatin 1 can whole berry cranberry sauce -- (16 oz.) 1 tablespoon grated orange peel 1 package ready-to-use reduced-fat graham cracker -- (6 oz.) crust Sprinkle gelatin on cranberry sauce in 2-quart saucepan to soften. Heat to boiling over medium heat, stirring constantly; remove from heat. Stir in orange peel. Pour into medium bowl. Refrigerate about 25 minutes or until mixture mounds slightly when dropped from spoon. Beat cranberry mixture on high speed 30 seconds, scraping bowl occasionally. Gradually beat in yogurt. Pour into crust. Cover and refrigerate about 2 hours or until firm. Garnish with whipped topping and additional orange peel if desired. Cover and refrigerate any remaining pie. 8 servings. Source: "http://www.generalmills.com/yoplait/ytr/ytr_de.asp#dessert03" S(Formatted by Whome40@aol.com Sep 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : 1 serving (1/8 recipe): 220 calories (30 calories from fat); 3.5g fat (1g saturated); 0mg cholesterol; 150mg sodium; 44g carbohydrate; 1g fiber; 31g sugars; 4g protein; 0% DV vitamin A; 2% DV vitamin C; 8% DV calcium; 2% DV iron. * Exported from MasterCook * Cranberry-port Relish Recipe By :Cooking Pleasures Oct/Nov 99 Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Fresh Cranberries -- Or Frozen Cranberries 1 1/2 Cups tawny port 1 1/4 Cups sugar 1 Cup golden raisins 1 Medium onion -- finely chopped 2 Tablespoons cider vinegar 1 Teaspoon ground ginger 1 Teaspoon cinnamon 1/2 Teaspoon nutmeg In large saucepan, combine all ingredients; mix well. Bring to a boil over medium-high heat, stirring occasionally. Reduce heat to medium-low; simmer uncovered about 30 minutes or until cranberries have popped and liquid has slightly thickened. Cool to room temperature. Cover and store in refrigerator. Yields: 3 1/2 cups Per 1/4 cup: 135 calories, 0 g total fat (0 g saturated fat), .5 gm protein, 33 g carbohydrate, 0 mg cholesterol, 5 mg sodium, 1.5 g fiber >From: Dorothy TappingTroy, TN tn_lady_1956@yahoo.com - - - - - - - - - - - - - - - - - - - NOTES : Member Betty Nickel says she usually makes a large batch, four times the regular recipe, to share with friends and family. "Everyone raves about it," she says. For a variation, Betty sometimes ads nuts, but she notes that the relish must be eaten right away so the nuts stay crisp. Betty L. Nickel, Watsonville, CA * Exported from MasterCook * Cream Of Tomato Soup #2 (With Tofu) Recipe By :Diana Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes tofu milk or soy milk basil I made this yesterday after buying about 20 pounds of tomatoes at the farmer's market for $8. It's not really a recipe. I put tomatoes through the food processor until I had a big potful of pureed tomato, simmered them on top of the stove for about an hour, then strained them through a colander (all this is messy and takes awhile, but what a fine juice you have when you are done). Then I put a package of Mori-Nu soft through the processor for a few minutes, added some tomato broth and blended until smooth, poured the whole thing back into the pan of tomato broth, added about a cup of milk (not really necessary or perhaps could have used soy milk?) and threw in a handful of basil. It made really good cream of tomato soup, very healthy and natural tasting. Good way to enjoy all those great tomatoes. Anyway, I think you can mix blended tofu into any cream type soup instead of milk or cream and it will taste very natural. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Eggplant And Roasted Garlic Potato Soup Recipe By :Hanneman, Riverside, CA Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 6 ounce skinny eggplant (or larger) -- cooked as directed olive oil spray Eggplant Broth: 1 teaspoon unsalted butter 1 teaspoon olive oil 1 large garlic clove -- slivered 1/4 onion -- diced 3 jalapeno pepper rings -- thin slices 1 thin stalk leafy rib celery -- diced salt and black pepper 15 ounces fat-free vegetable or chicken broth 15 ounces water Soup: 1/3 cup instant roasted garlic flavor potatoes or equivalent leftover mashed potato with garlic 1 pinch thyme 2 pinches basil 1/2 teaspoon curry powder (such as madras) -- or more to taste Trim the ends from the eggplant and halve lengthwise. Lightly coat the cut sides with olive oil spray. Place cut side down on a microwave-proof dish. Microwave on full power for 3 minutes or until they look a little puckered. Set aside to cool. Scrap eggplant from skins. Chop the pulp. Set pulp and skins aside. Heat a nonstick saucepan; add the butter and swirl to melt. Add the oil. Saute the garlic, onion, chile and celery with a pinch each of salt and pepper. When lightly browned, add the broth and water. Add the eggplant chunks and peel. Reduce heat to medium and bring just to a boil (within 3-4 minutes). Reduce heat to the lowest setting, cover, ajar. Simmer for 30 minutes. Remove the eggplant peel and drain, returning the liquid and pulp to the pan. Remove the chile rings (optional). Puree until smooth. Add the remaining ingredients (potatoes thru curry powder). Puree. Gently heat the soup; adjust salt and pepper, to taste. Serve with warm herbed croutons. Serving Ideas : Side dish for salad or sandwich; light meal with croutons; appetizer. ____________________ Tip: I use a hand-held blender to puree the soup. Smoking, roasting or grilling and eggplant brings out it's natural sugars. Most of the flavor of an eggplant is nearest the peel; the broth develops more flavor when the peel and pulp are separated and simmered together. Description: "Can be made with leftovers or quickly with microwave help. Potato, eggplant, garlic and a hint of curry." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The eggplant is native to India where they use it in a variety of ways. Pureed eggplant marries well with potatoes and curry. The result is almost sweet, smooth, creamy and aromatic. When this is on the menu at a restaurant, I choose this as an appetizer. It's also good for a light meal with herbed croutons. I made extra eggplant so that i could make a soup. Today's the day. It's warming now. come on over. And I'm making Ellen P's croutons from the heavy bread. If like to use potato flakes with this; but a potato soup -- if not too strong - could be used. Reggie, I used curry, but you could make a less spicy choice. To me - this is soup nectar:-) * Exported from MasterCook * Crostini With Eggplant Pesto Recipe By :Bob Appetit - June 2000 Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds eggplant olive oil 1/3 cup pine nuts -- toasted 1 garlic clove -- peeled 2 1/2 tablespoons fresh basil -- chopped 2 tablespoons fresh parsley -- chopped 1 tablespoon fresh mint -- chopped baguette slices -- toasted fresh basil leaves Peel eggplant, leaving a few narrow bands of skin intact. Cut eggplant crosswise into 1/2-inch-thick rounds. Place on large baking sheet; sprinkle lightly with salt. Let stand 30 minutes. Preheat broiler. Rinse eggplant; pat dry with paper towels. Brush large baking sheet with olive oil. Brush eggplant rounds generously on both sides with olive oil. Place on prepared sheet. Broil eggplant until tender and golden brown, watching closely to avoid burning, about 6 minutes per side. Cool. Finely grind pine nuts and garlic in processor. Add eggplant and process to coarse puree. Transfer mixture to small bowl. Stir in chopped basil, parsley and mint. Season with salt and pepper. (Can be made 1 day ahead. Cover and chill. Bring to room temperature before continuing.) Place eggplant pesto in center of platter and surround with toasts, or spread toasts with eggplant pesto and arrange on platter. Garnish with basil leaves and serve. Makes 6 servings. Bon Appetit Magazine/June 2000 typos by Karin Baumgardner 7/7/2000 using NoteTabPro & MCBuster - - - - - - - - - - - - - - - - - - - NOTES : Leaving a bit of skin on the eggplant adds to the pesto's texture and color. Pour a Pinot Noir or Provenal rose with the meal. * Exported from MasterCook * Croutons #5 Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Breads Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bread olive oil dried herbs I cut the slices of bread into cubes about 1/2 inch to 1 inch dimension. I heat a small quantity of extra virgin olive oil in a non-stick saute pan, then stir in the bread cubes. Then I sprinkle on some dried herbs, such as oregano, thyme and dried or minced garlic, and cook the bread cubes while stirring them so they get some herb-flavoured oil on them. As an alternative to olive oil, I have sometimes spread a very thin layer of light butter on each slice of bread before cutting it into cubes, then cooked in the saute pan with the dried herbs. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curly Noodle Soup Recipe By :Stealth Health - Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups nonfat chicken broth 2 cups shiitake mushrooms -- sliced 3 tablespoons low sodium soy sauce 1 tablespoon fresh ginger root -- grated 3 cloves garlic -- minced 1/8 teaspoon red pepper flakes 1 package lowfat silken firm tofu -- diced 4 ounces fusilli noodles 4 cups bok choy OR spinach -- snipped 1/2 cup chives -- snipped 2 teaspoons sesame oil In a large 4-quart pan combine the broth, mushrooms, soy sauce, ginger, garlic, and red pepper flakes. Bring to a boil. Reduce the heat. Add the tofu and cover the pan. Cook until the vegetables are tender, about 5 minutes. Bring the soup to a boil and carefully add the noodles. Cook, covered, stirring occasionally, until the noodles are tender, about 10 minutes. Stir in the bok choy and cook until just wilted and vibrant green. Remove from the heat. Stir in the chives and sesame oil. Serve immediately. Makes 4 servings (1 1/2 cups each) Calories 204 Fat (grams) 4.6 % Fat calories 20 Protein (grams) 14 Carbohydrates (grams) 27 Cholesterol (milligrams) 0 From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Danish Pork Chops Recipe By :Hanneman 2000-09 Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon salt 1/2 teaspoon curry powder 1/8 teaspoon pepper 1 pinch orange peel -- dried 3 lean boneless pork loin -- thick cut -- well trimmed -- 4 ounce STEW: 2 medium red potatoes 1 large gala apple 2 lemon wedges -- divided salt and pepper vegetable oil spray 1 1/2 cups water 1 chicken bouillon cube honey or sugar substitute (optional) mustard (optional) Combine salt, curry, pepper and orange peel. Rub on both sides of the pork cutlets. Set aside. Cut each potato into 6 or 8 pieces. Core the apple; do not peel; cut apple into pieces that are slightly larger than the potatoes (apples cook faster). Squeeze lemon juice on cut apples. Sprinkle with salt and pepper and toss. Place a large, heavy, non-stick flat-bottom wok or a skillet on a burner set to high. Spray the pan or the meat, and brown pork chops on both sides. Remove pork to a plate. Drain off fat, if any. Add potatoes and apples and saute on high for 1 minute to light brown some pieces. Add the water and bouillon just to cover the potatoes and apples. Place the meat on top. Reduce heat to a very low simmer; cover and cook 30 minutes undisturbed. Test the potatoes for desired doneness. If done, remove meat to rest on dinner plates. Increase the heat and continue to cook the potatoes and apples, cover ajar, for about 5 to 7 minutes (long enough to microwave a side vegetable like broccoli and carrots). Remove cover and thicken the gravy with the starch mixture. Taste the gravy and sweeten, if desired. Slice the meat on the plate. Ladle gravy on top and a portion of the potatoes along side. Serve hot with mustard (optional). Serving Ideas : Broccoli and sliced carrot as a side dish; vanilla lowfat yogurt with blackberries for dessert. potatoes and apples go well together. This is tested. Would work with other types of meat or a mushroom burger. We made two chops and all the stew; added the leftover stew to a canned soup. Description: "Apple and potato stew with pork cutlet. (Suitable for turkey or chicken.)" Source: "adapted from unknown author's recipe (http://www.quickneasyrecipes.com/pork/danishporkchops.html)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review: the pork was thoroughly done and a bit dry with this procedure. Another way to make this would be to partially cook the potato, reduce the sauce and cook for about 20 minutes before making the gravy. We served a puree of yogurt, blackberries, balsamic vinegar, honey-mustard as a dipping sauce for the pork. (Hanneman 9-24-00) Plan leftovers: Reduce the amount of pork to serve two but make all the potato and apple stew. Add the leftover portion to a canned lentil soup serve with a rye roll and slaw. * Exported from MasterCook * Dirty Rice #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups no-fat chicken broth 1 cup uncooked rice 1 Tbsp butter or margarine 1 onion -- chopped (about 1 cup) 1 can red kidney beans -- (15 1/4 oz.) rinsed and drained 1 tsp. ground cumin 3/4 tsp. salt 1/4 tsp. pepper 1/8 tsp. cayenne pepper 4 oz. andouille sausage -- cut into 1/2" pcs -- (about 1 cup) 1 Tbsp. worcestershire sauce In a pot over high heat bring broth to a boil. Add rice; return to a boil. Cover; reduce heat to low. Cook until rice is tender and liquid is absorbed, 17-20 minutes; fluff with fork. Meanwhile, in a large skillet melt butter over medium heat. Add onion; cook, stirring occasionally, until browned, about 10 minutes. Stir in beans, cumin, salt, pepper and cayenne. Cook, stirring occasionally, until beans are heated through, 4-5 minutes. Add sausage; cook until heated through, about 3 minutes. Stir in worcestershire sauce with reserved rice until mixture is combined. Transfer to bowl; serve. Makes 6 servings: 273 cals; 12 g protein; 8 g fat; 24 mg cholesterol; 40 g carbs; 1,015 mg sodium; 6 g fiber Your time in the kitchen: 20 minutes; ready to serve in 30 minutes From Marianna_Ballard@taylorbigred.com - - - - - - - - - - - - - - - - - - - NOTES : This Cajun favorite is studded with big red kidney beans and chunks of spicy smoked andouille sausage. Wow! * Exported from MasterCook * Easy One Pot Chicken And Rice Recipe By :Adapted from Jennifer's mom's recipe Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless skinless chicken breasts -- 4 (6 oz) * see note 10 3/4 ounces Campbell's H. R. cream of celery soup -- cond. 10 3/4 ounces Campbell's H. R. cream of chicken soup -- cond. 170 grams Uncle Ben's Original Long Grain & Wild Rice -- 1 (6 oz.) package 2 cans skim milk -- *see note 6 stalks celery -- chopped/optional* see note 1/2 large onion -- chopped/optional* see note 1 dash black pepper Dump rice, soup, 2 cans skim milk, raw chicken breasts, celery and onion into a 5 Quart Pot. Turn on heat. Bring to a boil. Turn heat WAY down, cover and simmer for 45-60 minutes (if to thin uncover last 10 minutes). The rice absorbs a lot of liquid, though. And, it's better with the Long Grain/Wild rice than white. It adds some flavor. EAT! =), Makes 4 servings. Jennifer's Notes: Watch that your pot is not holding heat, or else the rice will burn on the bottom!! I usually transfer to a different burner when I'm getting ready to simmer. I also think that cream of mushroom soup would work, and may be less salty than the cream of chicken. But Mom always used cream of chicken...so who am I to argue?? My mom used to make this with a whole chicken. She didn't add the rice to the pot until later, because she let the whole raw chicken simmer in the pot for an hour first. The whole chicken just fell off the bone, it was so tender. She'd debone it in the pot (but sometimes we got a bone on our plates!! LOL). This is just a faster, healthier version of this. And it's budget-friendly. It's filling, tasty, and creamy. I haven't tried this in a crock pot, but I'd bet it would work that way, too. Hope you like it...no info available, the way I look at it, it's healthier than Mom's old recipe, so that's a step in the right direction!! Pamela's notes: The original recipe had 1 1/2 cans skim milk in the ingredients and the directions said 2 cans also didn't give an amount for the celery and onion. I made this using 2 cans skim milk. I put it in a crockpot on high for 4 hours, stirring after the last 3 hours. Before serving, I used the back of a spoon to cut the chicken breasts into smaller pieces. This would have served 6 easily. I may add sliced baby carrots next time. I just filled the soup cans with skim milk. I was unsure whether it was supposed to be 1 1/2 cans or 2. I used 2 and it came out great. I had to add some water to each bowl of leftovers I wanted to reheat as the rice soaked up all the liquid. Serving size (1/6 recipe) Per MC 5 nutritional analysis: Per serving: 317 Calories, 4g Fat, 2g Fiber Weight Watcher Points: 6 Serving 4: Per serving: 469 Calories, 5g Fat, 2g Fiber Weight Watcher Points: 9 NOTES : Submitted & adapted by ohclancy (Jennifer) on 8/16/99 to the Healthy Exchanges Website under Reader Recipe Exchange Message Board. MC formatted & re-adapted by Pamela S. (swan@internetwis.com) on 8/18/99. Shared by Pamela S. on //99 to the W. W. Forum. Source: "http://www.healthyexchanges.com/messages/recipes/board.htm" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggcellent Egg Salad Sandwiches Recipe By :Stealth Health - Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 eggs 4 ounces light silken tofu, extra firm 1/4 cup chives -- finely chopped 2 tablespoons green bell pepper -- finely chopped 2 tablespoons lowfat mayonnaise 1 tablespoon nonfat cream cheese 1/4 teaspoon vinegar 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon black pepper 8 slices whole wheat bread Place the eggs in a small saucepan. Add enough COLD water to cover the eggs. Bring to a boil over high heat. Reduce heat so the water is just below simmering. Cook for 15 minutes. Drain. To cool eggs quickly, fill the saucepan with cold water and let stand 2 or more minutes. Peel the eggshells. Cut the eggs in half and discard one of the yolks. While the eggs are cooking, wrap the tofu with a paper towel and gently press out any excess liquid. Dice the tofu into small cubes about the size of a pea and place in a medium bowl. Add the chives and green pepper. In a small bowl stir together the mayonnaise, cream cheese, vinegar, dry mustard, salt, and pepper. Crumble the egg yolk into the mayonnaise mixture. Stir until smooth. Chop the egg whites and mix into the tofu mixture. Add the mayonnaise mixture and stir until well blended. Divide the egg mixture on four slices of bread. Top with the remaining bread slices. Makes 4 whole sandwiches. Calories 213 Fat (grams) 5.9 % Fat calories 24 Protein (grams) 12.2 Carbohydrates (grams) 29 Cholesterol (milligrams) 107 Fiber (grams) 4 [16% daily value] From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Cairo Recipe By :Rayna from New Zealand Eat-L List Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 2 cloves garlic -- minced 1 onion -- chopped 1/2 red bell pepper -- chopped 1 teaspoon turmeric 1/4 teaspoon cayenne pepper 1 1/2 teaspoons fresh ginger root -- minced 2 bay leaves 1 eggplant 14 oz canned tomatoes 2 tablespoons brown sugar 1/4 cup Greek olives -- pitted Spray a nonstick skillet with olive oil spray. Simmer onion, red pepper, garlic, spices and herbs until onion is clear. Cut unpeeled eggplant into 3/4-inch cubes and add to pan. Add remaining ingredients. Bake in a 2-qt casserole for one hour at 350 degrees. Keep in a warm oven for as much as an hour to allow flavors to blend. Just before serving, stir to turn vegetables over. Cal 66.2 Fat 2.1 Fiber 2.9 CFF 26% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe has an intense Mediterranean flavor to it. It can be a vegetarian main course, or a side dish. * Exported from MasterCook * Eggplant Gratin Recipe By :Gourmet - October 1990 Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups onion -- finely chopped 3 tablespoons olive oil 1 pound eggplant -- cut into 1/2" pcs. 1/2 cup fresh parsley leaves -- minced 1/2 cup parmesan cheese -- grated 1/4 cup dry bread crumbs In a heavy skillet cook the onion in 2 tablespoons of the oil over moderately low heat, stirring occasionally, until it is golden. While the onion is cooking, in a steamer set over boiling water steam the eggplant, covered, for 10 minutes, or until it is tender, transfer it to a colander, and let it drain 5 minutes. In a bowl toss together the eggplant, the onion mixture, 1/3 cup of the parsley, and the salt and pepper to taste and spread the mixture in a greased 3-cup shallow baking dish. In a small bowl stir together the Parmesan, the bread crumbs, and the remaining 2 tablespoons parsley, sprinkle the mixture over the eggplant mixture, and drizzle the top with the remaining 1 tablespoon oil. Bake the gratin in the middle of a preheated 400F. oven for 20 minutes, or until the topping is golden and the mixture is bubbling around the edges. Serves 2. Gourmet - October 1990 typos by Karin Baumgardner 2/13/2000 - - - - - - - - - - - - - - - - - - - NOTES : Can be prepared in 45 minutes or less. * Exported from MasterCook * Eggplant Parmigiana #2 Recipe By :Chef Paul Prudhomme Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Chef Paul's Seafood Magic -- plus 1 1/2 teaspoons extra Seafood Magic -- divided 1 whole egg -- plus 4 egg whites 1/4 cup evaporated skim milk 2 cups plain bread crumbs 1 20 ounce eggplant -- to yield 16 slices peeled stemmed eggplant -- 1/4" lengthwise Sauce: 1 1/2 cups chopped onions 1 1/2 cups chopped green bell peppers 1 cup chopped celery 1 teaspoon salt 1 teaspoon ground fennel (optional) 1 1/2 teaspoons dried leaf oregano 1 1/2 teaspoons dried sweet basil 2 cups defatted chicken stock 2 teaspoons minced fresh garlic 6 cups recipe ready tomatoes in their juice (Fresh, peeled, stemmed, chopped) 2 packets Equal(r) sweetener (optional) 4 ounces low moisture part-skim Mozzarella cheese -- 1 cup shredded Eggplant: Preheat oven to 375 degrees. In a shallow bowl or pie plate, beat the egg and the egg whites together until frothy, add the milk and beat until thoroughly combined. Combine the breadcrumbs with 1 1/2 teaspoons Seafood Magic in another shallow bowl. Dip each eggplant slice in the egg mixture and then the breadcrumbs, shaking off the excess, and place on a baking sheet. (You'll probably need two sheets to accommodate all the eggplant.) Bake at 375 degrees 15 minutes, turn the eggplant slices and bake another 15 minutes. Remove from oven and lower temperature to 350 degrees. Sauce: Preheat a large heavy skillet over high heat. When very hot, add 1 cup each chopped onions and bell peppers, and 1/2 cup chopped celery. Cook 2 minutes. Add 2 teaspoons Seafood Magic, the salt, the fennel and 1 teaspoon each oregano and basil. Stir well and cook 2 to 3 minutes, until mixture begins sticking to the bottom of the pan. Add 1/4 cup stock, scrape the pan bottom well and cook 5 to 7 minutes, stirring occasionally, until stock is reduced and vegetables are sticking hard. Add the minced garlic and 1/2 cup stock. Scrape the pan bottom again and cook about 3 minutes. Add the remaining chopped onions, peppers and celery and cook 5 to 6 minutes, until mixture is sticking hard again. Add the tomatoes, the remaining Seafood Magic and the remaining oregano and basil. Stir well, cover and cook 25 minutes, stirring and re-covering the pot occasionally. Add the remaining 1 1/4 cups stock; cover and cook another 8 minutes. Turn off heat and stir in Equal, if you prefer a slightly sweet taste to your sauce. Cool sauce a few minutes, then puree in blender. In a baking pan that measures about 11"x17x2" deep, place a layer of sauce, 8 eggplant slices, another layer of sauce, 1/2 of the cheese, the remaining eggplant slices, the remaining sauce, and the remaining cheese. Bake at 350 degrees for 15 minutes, then place under the broiler until brown and bubbly on top. Source: "Chef Paul's Magic Seasonings" S(Internet Address:): "http://www.magicseasonings.com/eggp.html" Yield: "8 cups" Serving Ideas : Served with wheat and spinach linguine; side of sliced carrots and broccoli florets. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Soup Recipe By :Sarah Schlesinger's 500 Low-fat Fruit and Vegetable Recipes Serving Size : 6 Preparation Time :0:20 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons light-flavored olive oil -- may be tripled 1 1 pound eggplant -- 1-inch cubes 1 1/2 cups chopped onion 1 tablespoon minced garlic 1/4 teaspoon black pepper 1 bay leaf 1/2 teaspoon dried basil leaves 3 cups coarsely chopped peeled tomatoes 1/4 cup raw brown rice 5 cups defatted low-sodium chicken broth Heat the oil in a heavy soup pot over medium heat. Saute eggplant until lightly browned. Remove eggplant with a slotted spoon and drain on paper towels. (Alternatively: spray a wok and saute eggplant over medium heat until lightly browned and caramelized.) Place onion and garlic in the pot, adding additional oil if needed. Saute onions and garlic for 5 minutes. Return eggplant to the pot and add pepper, bay leaf and basil. Stir and add tomatoes, rice and broth. Bring to a boil, stirring. Simmer uncovered for 30 minutes. Remove bay leaf. Puree the soup in patches if necessary. Return to the soup pot and heat through. Serve hot. ___________________ This recipe has been modified to reduce the calories from fats. Original recipe suggested three times the olive oil did not limit the fat in the broth. Original per serving: 186 Calories; 12g Fat (45.8% calories from fat); 45mg Sodium. Source: "Villard Books 1992" Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Eggplant is sauteed in olive oil and simmered with tomatoes, onion,garlic, rice and basil. This is an acquired taste. If the eggplant and onion don't cook long enough to develop a bit of sugar (caramelized flavors) without charring, it will taste raw. * Exported from MasterCook * Eggplant Tomato Casserole Recipe By :The Vegetarian Epicure - Volume 1 - Anna Thomas [1972] Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant -- about 1 1/2 pounds 1 1/2 teaspoons salt 2 eggs -- beaten 2 tablespoons melted butter fresh ground black pepper 3 tablespoons onion -- chopped 1/2 teaspoon oregano 1/2 cup dry bread crumbs 2 large tomatoes -- thinly sliced 2 ounces lowfat cheddar cheese -- grated 1/4 cup parmesan cheese -- grated paprika Peel and slice the eggplant. Put the slices in a pan with the salt and about an inch of boiling water and cover tightly. Cook about 10 minutes and drain. Mash the eggplant and mix in the eggs, melted butter, pepper, onion, oregano, and breadcrumbs. Butter a shallow, 1 1/2-quart baking dish. Cover the bottom with half the tomato slices. Spoon in all of the eggplant mixture and spread evenly. Arrange the rest of the tomato slices on top. Mix together the cheese and sprinkle over the top layer of tomatoes. Add a sprinkle of paprika and bake at 375°F for about 45 minutes. Serves 6. NOTE: This is the original recipe as it appears in the cookbook, but I like to increase the amount of tomato in this and add a couple minced garlic cloves. I also like provolone instead of cheddar here. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Tuna Salad With Lf Tips Recipe By :Sarah Schlesinger's 500 Low-fat Fruit and Vegetable Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chopped eggplant -- steamed 1 large red bell pepper -- seeded and chopped 1/2 cup light-flavored olive oil 1/3 cup red wine vinegar 1 teaspoon dried oregano -- leaves only 1 large tomato -- chopped 1/2 cup chopped pitted black olives 7 1/2 oz canned water packed white albacore tuna -- drained and flaked 2 ounces crumbled feta cheese (optional) Toss eggplant, bell pepper, olive oil, vinegar, oregano, tomato, olives and tuna in a large bowl. Cover and refrigerate for 1 hour. Drain marinade, reserving 1 tablespoon. Toss the mixture with the reserved marinade. Sprinkle with crumbed feta cheese, if desired. Source: "Villard Books 1992" S(Oven Temp): "425F" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Mounded in a lettuce cup or stuff a pita. NOTES : Difficult to estimate the amount of calories from the oil that is retained by the salad: anywhere from 7 to 31 grams of fat. Substitute a fat-free commercially prepared salad dressing. * Exported from MasterCook * Escarole And Kidney Beans Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 heads escarole -- (2 1/2 lbs) 1 tablespoon extra virgin olive oil 1/2 cup onion -- thinly sliced 1/2 cup carrots -- diced 1 tablespoon garlic -- minced 16 ounces canned kidney beans -- rinsed and drained 1/2 teaspoon salt 1/2 teaspoon black pepper Separate leaves and trim off 2-inches of tough bottom ends of greens. Slice greens into 3-inch lengths and wash several times in tepid water to get rid of grit. Place escarole in 6-qt pot. Cook, covered, over high heat until stems are tender, about 5 minutes. Drain thoroughly. Heat olive oil over low heat. Saute onion and carrots until slightly softened, about 3 minutes. Add garlic and saute for another minute. Add escarole and cook, covered, stirring frequently, until extremely soft, about 6 minutes. Stir in kidney beans and season with salt and pepper; cook an additional 5 minutes, partially covered. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Serve over cooked brown rice or bowls of polenta. You can substitute curly endive for the escarole. * Exported from MasterCook * Fettuccine With Silken Tofu Alfredo Sauce Recipe By :Nava Atlas, Pasta East to West Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces fettuccine 2 tablespoons light margarine 3 cloves garlic -- crushed 1 pound lite firm silken tofu or about 1.5 (10-ounce packages) aseptic or shelf stable silken tofu 1/2 cup lowfat 1% milk or soy milk 1/2 cup grated fresh Parmesan cheese 1 teaspoon salt Freshly ground pepper -- to taste Extra Parmesan cheese (optional) -- for garnish Bring water to a boil in a large pot. Cook the noodles in rapidly simmering water until al dente, about 10 to 12 minutes, then drain. In the meantime, heat the oil in a small skillet. Add the crushed garlic cloves and saute over medium-low heat for 2 to 3 minutes, or until they are golden. Remove from the heat and discard the garlic cloves. Combine the next 4 ingredients in a food processor and pour in the melted margarine from the skillet. Process until completely smooth and creamy. Combine the hot, drained noodles and the sauce in a large serving bowl and toss together. Season to taste with freshly ground pepper and toss again. Serve at once. Pass around extra grated Parmesan cheese to whoever wants some. Tip: A combination of green and white fettuccine makes this a very attractive dish. Source: "www.vegkitchen.com/tofu.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Pureed silken tofu has an ultra-creamy, custardy texture that is perfect for sauces such as this, or as a base for dips and salad dressings. Look for it in the produce section of any supermarket. The alfredo sauce is in the new pasta book. "There still seems to be a lot of confusion about what tofu is, and a certain amount of what I call "fear of tofu", namely uncertainty as to what to do with it. The following [recipe is] designed to demonstrate the superb versatility of tofu. " [Atlas] * Exported from MasterCook * French Toast #5 Recipe By :The Soy Gourmet - Robin Robertson Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup soft silken tofu 1 cup vanilla soy milk 1 teaspoon vanilla extract 1/2 teaspoon sugar 1/4 teaspoon ground cinnamon 8 slices whole-grain bread Combine the tofu, soy milk, vanilla, sugar, and cinnamon in a blender or food processor and process until smooth and well combined. Pour the mixture into a large shallow bowl and dip the bread in it, soaking both sides. Heat a lightly oiled griddle or skillet over medium-high heat. Add the prepared bread and cook until browned on both sides, about 5 minutes. Makes 4 servings. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Mushroom Consomme Recipe By :Bobb1744@aol.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cans beef consomme -- condensed 2 Cans Water -- Note 1 3 Cups fresh mushrooms -- thickly sliced 1/2 Cup chopped onion 2 Tablespoons chopped parsley 1 Clove garlic -- crushed 1/2 Teaspoon celery seeds 1/2 Teaspoon marjoram -- fresh/crushed 1 Dash Tabasco sauce Note 1: Soup cans of water only Combine all ingredients in saucepan. Bring to a boil. Reduce and cover. Simmer for 15 minutes. Per serving: 20 calories, 0.3 g. fat, 0 chol., 12.9% CFF - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fried Tomatoes (Red Or Green) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Butter-flavored vegetable cooking spray 4 medium green or red tomatoes -- sliced 1/4-inch thick 1/4 cup all-purpose flour Salt and pepper to taste Spray large skillet with cooking spray; heat over medium heat until hot. Coat tomato slices slightly with flour; cook over medium heat until browned, 2 to 3 minutes on each side. Sprinkle lightly with salt and pepper. Makes 4 servings. Nutritional values per serving: 58 calories, 0.3 g fat, 0 g saturated fat, 0 mg cholesterol, 16 mg sodium. Reprinted by Permission of Forbes Magazine (c) 2000 Forbes 1900. Copyright (c) 2000 eDiets.com, Inc. All rights reserved. - Privacy Policy From NParks4039@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Chicken With Feta And Oregano Recipe By :Karen Barnaby, Screamingly Good Food Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup plain lowfat yogurt 1 green onion -- thinly sliced 1 teaspoon finely chopped fresh parsley 4 cloves garlic -- minced 1/2 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon pepper 24 ounces boned and skinned chicken breast halves -- (4 6 oz pcs) 1/2 cup crumbled feta cheese 1. Mix the yogurt, green onion, parsley, garlic, oregano, salt and pepper in a medium-sized bowl. 2. Add the chicken breasts and mix well to coat with the marinade. Refrigerate, covered, for at least 30 minutes or up to one day. 3. Preheat the broiler on high heat. 4. Place the chicken on a baking pan and broil 4 inches away from the heat for 4 to 6 minutes until lightly browned. Turn the chicken over and sprinkle with the feta cheese. Broil for 2 to 3 minutes until the chicken is cooked through and the cheese speckled with brown. Remove from the oven and serve on heated plates. From "Screamingly Good Food" by Karen Barnaby ISBN 1-551110-619-1 (paperback), $19.95 according to listing at www.whitecap.ca/celebrationsample.html. Whitecap is the publisher. Makes 4 servings, each according to MC 4: 272.1 Calories 6.7 g fat 6.8 g carbohydrate 1.1 g dietary fiber 22.6% calories from fat 5.8 lean meat + 0.8 vegetable + 0.1 non-fat milk + 0.7 fat exchanges From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : It's tried but not quite true. We tried cooking this in our oven, under the broil burner for the time listed, but that just browned the chicken on the outside without cooking the inside at all. So then we turned on the lower burner at about 350 F and waited about 45 minutes (or longer? I forget) for the chicken to cook through. When the chicken was nearly done, we melted the feta cheese on top. The flavour was very good, but we hadn't expected to need nearly an hour to cook the chicken. * Exported from MasterCook * Garlicky Spinach Potatoes (Roasted Garlic) Recipe By :Lynn Fischer's Fabulous Fat-Free Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large russet potatoes 10 ounces chopped spinach leaves 1/2 cup water 1 cup fat-free ricotta cheese 1/2 cup evaporated skim milk OR substitute fat-free half and half 2 tablespoons pureed roasted garlic 1/4 teaspoon ground black pepper 1 pinch chopped tarragon leaves salt -- to taste chopped pimientos (optional) -- for garnish Preheat oven 350F. Wash and gently scrub the potatoes but don't dry. Place at least 4-inches apart on the oven rack and back for 1 hour, or until tender. Remove from the oven. Do not turn off the oven. Cut each potato in half lengthwise. Set aside for 10 minutes, or until cool to touch. Scoop the pulp from the potatoes, leaving 1/4-inch shells. Place the pulp in a large bowl. Set the shells aside. Place the spinach and water in a large no-stick saucepan. Cover and cook for 3 to 4 minutes, or until the spinach is wilted. Drain well and press with paper towels to squeeze out excess moisture. Set aside. Mash the potato pulp until smooth. Add ricotta and milk, garlic, pepper, tarragon and spinach. Sprinkle on a pinch of salt, if using. Mix well. Spoon into the potato shells. Place the potatoes in a single layer in a baking dish large enough to hold them (13x9). Cover loosely with foil. Bake for 10 minutes, or until the potatoes puff slightly. Remove the foil and back for 3 to 5 minutes or until lightly brown. _____________________ TIP: Roasted garlic is sold pureed and dried. To make your own, Cut tops off garlic bulb to expose just the tips of the cloves. Place garlic in center of a large piece of foil. Mist with no-stick spray. Seal the foil tightly, leaving some air space around the garlic. Bake at 350F for 5 5 to 60 minutes, or until squeezable and tender. Open foil and set aside to cool to the touch. One clove at a time, squeeze the garlic out of its skin. Discard the foil and skins. Puree or mash, adding 1 tsp water if needed. Transfer to a container with a good seal: refrigerate up to 1 week. Description: "Roasted garlic, spinach stuffed, russet potatoes" Source: "Rodale 1997" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The recipe can be simplified if you have a microwave. Finish them in a conventional oven. Substitute plain non-fat yogurt for the evaporated milk: thin with skim milk if necessary. Use the tarragon sparingly so that it's a nice surprise. - Hannemans * Exported from MasterCook * Granola #11 Recipe By :From Better Homes and Gardens Online Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups rolled oats -- regular 1 cup apple -- shredded unpeeled 1/2 cup wheat germ 1/4 cup honey 1/4 cup water 1 teaspoon ground cinnamon 1 teaspoon vanilla or 1/2 teaspoon almond extract Nonstick spray coating In a large bowl combine oats, apple, and wheat germ; mix well. In a small saucepan stir together honey, water, and cinnamon. Heat to boiling; remove from heat. Stir in vanilla or almond extract. Pour over oat mixture; mix well. Spray a 15x10x1-inch baking pan with nonstick spray coating. Spread oat mixture evenly in pan. Bake in a 325 degree F. oven about 45 minutes or until golden brown, stirring occasionally. Spread onto foil to cool. Store in an airtight container in the refrigerator up to 2 weeks. Makes eight 1/2-cup servings. S(Formatted in MC by:): "Helen D (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : If you like your granola for breakfast, pour 1/3 cup milk over 1/2 cup of granola. Then, tally up another 28 calories per serving. Nutrition facts per serving (with recipe): 179 calories, 3 g total fat, 0 mg cholesterol, 2 mg sodium, 34 g carbohydrate, 6 g protein. Using the Nutrition summary from MC using 185 Calories, 5g Fibre, 3g Fat WW points is = 3 * Exported from MasterCook * Green Chili Spoon Bread Recipe By :Anne Lindsay Greer Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups corn kernels , fresh or frozen 1 cup chicken broth 1 cup skim milk 1/2 cup yellow cornmeal 1/2 cup onion -- diced 1/2 cup red bell pepper -- diced 1/2 cup green chilies -- diced 1 jalapeno chilies -- stemmed, seeded, and diced (1 to 2) Egg substitute equivalent to 2 eggs 1/4 teaspoon salt -- to taste 1/8 teaspoon white pepper 1 teaspoon sugar 2 egg whites 1 tablespoon Romano cheese -- grated (1 to 2) Preheat the oven to 350 If using fresh corn, cut the corn kernels from the cobs and set aside. If using frozen, thaw before using. Bring the chicken broth and milk to a boil in a saucepan. Reduce the heat to low. Slowly add the cornmeal, stirring constantly, and cook until thickened, about 2 minutes. Add the corn and set aside. Spray a medium skillet with a nonstick vegetable coating spray and place over medium heat. Add onion, bell peppers, and both chilies, and cook until softened, about 2 to 3 minutes. Add onion mixture and egg substitute to the cornmeal mixture. Season with salt and pepper to taste. In a separate bowl, beat the egg whites with sugar until stiff. Fold some of the whites into the cornmeal to lighten the mixture. Fold lightened cornmeal mixture into the whites. Spray a 2-quart oblong pan with a nonstick spray and pour the batter into the pan. Sprinkle Parmesan cheese on top. Place the pan in a larger pan, partially filled with warm water. Bake for 45 minutes to 1 hour. You may turn the oven down to the lowest setting, leave the door ajar, and "hold" the spoon bread up to 30 minutes. Allow the oven to cool down by leaving the door wide open for 5 minutes. Source: "The Ultimate Low - Fat Mexican Cookbook" From diana21@home.com - - - - - - - - - - - - - - - - - - - NOTES : A good recipe for entertaining. It holds well in a warm oven up to 30 minutes and is a wonderful accompaniment to grilled fish or poultry or to serve on a buffet table with beans. Individual servings spooned into a fringed tamale husk make an attractive presentation. * Exported from MasterCook * Green Onion Butter Recipe By :Minneapolis Star and Tribune, 01/99 Serving Size : 7 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter -- chilled 1/3 cup green onions -- chopped 1/4 cup fresh parsley -- chopped 2 teaspoons fresh lemon juice 1 teaspoon Dijon mustard 4 ounces silken tofu -- drained In food processor, process butter, green onions and parsley until finely minced. Add lemon juice, mustard and tofu and puree to soft paste. Spoon into container. Cover and refrigerate 1 hour to let flavors blend. Makes about 2/3 cup, or 7 to 8 servings. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : very tasty on baked potatoes NOTES : This delicate baked-potato topper tastes like flavored sour cream, without much of the cholesterol. *Info* To post to the list: *Info* For problems: *Info* Archives: *Info* To unsub: *Info* in the message (not the subject), put the word: *Info* unsubscribe *Info* Copyright (c) 2000 All Rights Reserved From ???@??? Wed Oct 25 21:44:53 2000 Return-Path: Received: from lists1.best.com ([206.86.8.15]) by fb04.eng00.mindspring.net (Mindspring Mail Service) with ESMTP id ss7o4k.756.37kbi5a Sat, 16 Sep 2000 17:05:24 -0400 (EDT) Received: (from daemon@localhost) by lists1.best.com (8.9.3/8.9.2/best.ls) id NAA20656; Sat, 16 Sep 2000 13:57:59 -0700 (PDT) Message-Id: <200009162057.NAA20656@lists1.best.com> MIME-Version: 1.0 Content-Type: text/plain; charset="US-ASCII" Content-Transfer-Encoding: 7bit Errors-To: ea * Exported from MasterCook * Green Peppers Stuffed With Orzo Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Italian Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups orzo 1 1/4 teaspoons salt 16 ounces canned tomatoes 1/2 cup scallion -- thinly sliced 3 tablespoons fresh basil -- minced -- or 3 tsp dried basil 1/4 cup Italian parsley -- minced 3 tablespoons romano cheese -- pecorino 1/2 teaspoon black pepper 1/4 cup egg beaters(r) 99% egg substitute 4 large green bell pepper -- halved vertically Cook orzo in boiling water, al dente, about 9 minutes. Preheat oven to 350F. Drain tomatoes. Chop tomatoes and reserve 1 cup of juice. Combine all ingredients with cooled orzo and mix well. Spoon into pepper halves and place in a baking pan. Spoon 1T reserved tomato juice over surface of each pepper. Pour remaining juice into bottom of baking pan. Cover with foil and bake for 50 minutes. Remove foil and continue baking, basting with juices every 10 minutes, until peppers are tender, about 25 more minutes. Broil peppers until a light crust forms on surface and peppers are lightly browned. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harvest Chicken Soup Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium onions 3 chicken breast halves -- skinned 4 cups water 3 stalks celery -- halved 1/8 teaspoon pepper 3 medium carrots -- thinly sliced 14 1/2 ounces no-salt-added whole tomatoes -- diced and undrained 4 teaspoons low-sodium chicken bouillon granules 1 small zucchini -- halved thinly sliced 1 cup frozen peas Chop one onion; set aside. Quarter the other two; place in a Dutch oven with chicken, water, celery and pepper. Cover and simmer for 2 hours or until chicken is tender. Remove chicken; set aside. Discard celery and onion. To broth, add the carrots, tomatoes, bouillon and chopped onion. Cover and simmer for 30 minutes or until the carrots are tender. Debone and cube chicken; add to soup with zucchini and peas. Cover and simmer for 10 minutes or until zucchini is tender. YIELD: 8 servings (2 quarts) Nutritional Information - Serving Size: 1 cup, Calories: 84, Total Fat: 1 gm, Calories from Fat: 11%, Saturated Fat: trace, Cholesterol: 13 mg, Sodium: 68 mg, Carbohydrate: 13 gm, Protein: 8 gm. From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : When I retired, I decided to cook up some fun by volunteering to take over for my wife in the kitchen. I've gone from tackling basic recipes to more complex one. This soup is made with a colorful and tasty mix of vegetables. Bob Crabb, Scio, Oregon * Exported from MasterCook * Heavenly Strawberry Trifle Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 angel food cake 2 containers Yoplait(r) Custard Style vanilla or -- (6 ounces each) strawberry lowfat yogurt 2 cups frozen (thawed) fat-free or reduced-fat whipped topping 1 pint strawberries -- (2 cups) sliced 3 kiwi fruit -- peeled and sliced 1/4 cup slivered almonds (if desired) -- toasted* Tear cake into about 3/4-inch pieces. Layer half each of the cake pieces, yogurt, whipped topping, strawberries and kiwifruit in 2-quart serving bowl; repeat. Sprinkle with almonds. Cover and refrigerate at least 2 hours until firm. Garnish with whole strawberries if desired. 12 to 15 servings. *To toast almonds, cook in ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown. Source: "http://www.generalmills.com/yoplait/ytr/ytr_de.asp#dessert03" S(Formatted by Whome40@aol.com Sep 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : 1 serving (1/12 recipe): 240 calories (10 calories from fat); 1g fat (0g saturated); <5mg cholesterol; 125mg sodium; 53g carbohydrate; 1g fiber; 42g sugars; 6g protein; 0% DV vitamin A; 50% DV vitamin C; 4% DV calcium; 4% DV iron. * Exported from MasterCook * Herbed Meat Loaf With Sun Dried Tomato Gravy Recipe By :L. Alyson Moreland, Meatloaf Serving Size : 4 Preparation Time :1:10 Categories : Burgers & Loaves Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 sun-dried tomato halves -- (about 1/2 cup) 1 1/2 cups boiling water 1/4 cup finely chopped green onions 1/4 cup finely chopped green peppers 1 teaspoon roasted chopped garlic 1 teaspoon olive oil 1/4 cup fresh bread crumbs 1 tablespoon skim milk -- or low fat 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/4 teaspoon freshly ground black pepper 1/4 teaspoon beef bouillon granules 1/2 teaspoon fresh thyme 1 small egg or egg white -- slightly beaten 1 ounce provolone cheese (optional) -- shredded 12 ounces ground beef 10% fat -- (or use following mixture) -- 8oz turkey breasts, boneless and skinless -- and -- 4oz ground beef, extra lean -- 17-10% fat 1 1/4 cups defatted beef broth 1 teaspoon cornstarch or arrowroot -- or as needed Or see: Sun Dried Tomato Gravy Combine TOMATOES and BOILING WATER in a pyrex measure. Cover and let stand 15 minutes. Reserve the liquid for gravy. Dice the tomatoes. Set aside. Coat a wok with olive OIL (or spray). Stir fry ONIONS and PEPPERS (4 mins). Toss with GARLIC and fry another minute. Set aside. Place CRUMBS in a large bowl. Moisten with MILK. Add majority of the tomatoes (reserve 2 tablespoons), the onion mixture . . . thru CHEESE. Stir well. Crumble BEEF over mixture and stir just until blended. Preheat oven to 350F. Pack mixture in a non-metallic loaf pan. Bake for about 50 minutes or until meat loaf registers 170F. Let stand while you make gravy. Pour pan drippings (if any and degreased) into the pyrex cup. Add beef BROTH to 1 1/2 cup mark. Add thickener (1 to 1 1/2 tsp). Stir well. Thicken the gravy in microwave or the wok. Serving Ideas : Menu 1: Roasted Mashed Potato, Asparagus, Pears Menu 2: Sugar snap peas, noodles, red applesauce. Description: "Use the gravy that is described in this recipe or see separate recipe." Source: "Cooking Light 1996-03" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Leftovers? Cubed in 'Beans, Bows and Meatball Soup' or sliced in sandwiches spread with chipotle mayonnaise. Review: We used half ground turkey and half ground top round. We simplified the gravy, but you could make the attached gravy. Served it with mashed potatoes made with Swanson's defatted chicken broth with garlic. Comfort food. 1997-Hannemans I'm always experimenting with MEATLOAF! This recipe might cause confusion. The original recipe used "sun dried tomato gravy" - which was more elaborate than we wanted to fix. So I recorded our simple gravy in this recipe. I also attached the original gravy. * Exported from MasterCook * Hot Kashi Cereal Ideas Recipe By :GwynneC@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I like their Kashi that you cook very much. I cook it, one packet at a time, in my B&D rice steamer with a little less water than they recommend and cook it a bit longer than you would on the stove. I freeze it in small containers (4 to a batch). Some mornings I combine a container of the Kashi, half a packet of flavored Instant Oatmeal (French Vanilla is my favorite), and a cutup banana, and nuke it till hot. It is quick, easy, filling, and tasty. Of course you could add raisins, dates, dried or fresh blueberries, or whatever you feel like. The combinations are endless. I cut up a cup or so of assorted fresh fruit, top it with 6-8 ounces of ff plain yogurt (I make my own), sprinkle it with cinnamon (I like lots), and top it off with the dry cereal. Depending on the quantities of each, the calories run around 300 - 350 and the fat at about 1 - 2 grams. I also have a bread machine recipe that uses a 7 grain mixture that I bet you could use the Kashi in. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Turn Soft Tofu Into Firm Recipe By :The Tofu Book, John Paino and Lisa Messinge Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** In "The Tofu Book", written by John Paino (founder of Nasoya tofu) and Lisa Messinger, they describe how to turn soft tofu into firm tofu when you're in a bind. Wrap the tofu in a clean towel and press it between two heavy weights for 30 minutes. The more water you remove, the firmer the tofu will become. I imagine, along the same lines, you can make extra firm tofu by pressing firm. If all you have on hand is firm tofu, and a recipe calls for soft, you can whip up the tofu with a little water in a blender. The result will not be as smooth and creamy as if you used soft tofu, but in many dishes it will still be acceptable. They also say that while the Chinese style soft tofu and the Japanese style silken tofu are made differently, they can be used interchangeably in recipes. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hubbard Squash Flan With Simple Chipotle Sauce Recipe By :The New Vegetarian Epicure - Anna Thomas Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Hubbard squash -- cooked, pureed 1 teaspoon salt 2 1/2 cups milk 1/3 cup semolina flour 1/3 cup cornmeal 2 tablespoons butter 5 eggs -- beaten 2 tablespoons molasses 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon 1 medium onion 1/2 teaspoon ground ginger 1/4 cup walnuts -- small pieces 1 1/2 ounces Roquefort cheese -- crumbled Simple Chipotle Sauce: 4 dried chipotle chiles 2 medium tomatoes -- peeled 1/2 large onion -- Walla Walla, etc. 4 cloves garlic 1/2 teaspoon salt 1/3 cup cilantro -- coarsely chopped 1 tablespoon cumin seed To cook any winter squash into a puree, seed and peel it and cut the flesh into pieces. Simmer the squash in a heavy-bottomed pot with about 1-inch of water and a little salt, tightly covered, until it is falling apart. Lift the lid and give it a stir now and then, adding a little water if necessary. When the squash is completely tender, remove the lid, raise the heat, and stir constantly as you cook away all the excess moisture. Then mash the pulp with a potato masher or puree it in a food processor. The finished product should have the consistency of thick applesauce. Heat the milk in a medium-sized saucepan and whisk in the semolina, cornmeal, and 2 teaspoons of butter. Continue stirring with a whisk or a wooden spoon until the mixture thickens, then remove it from the heat, let it cool for about 5 minutes, and whisk in the beaten eggs a little at a time. Stir in the squash puree, the molasses, 1/2 tsp. of salt, nutmeg, and cinnamon. Whisk all this together or process it in a blender for a few seconds - the mixture should be silky smooth, with no lumps. Taste, and add more salt if needed. Peel and quarter the onion and slice it rather thickly. Saute the onion in a tablespoon of butter with the ginger and a dash of salt until it begins to color. Lower the heat and keep cooking the onion until it is an even caramel color. Stir the walnut pieces and the crumbled cheese gently into the squash mixture; the cheese should not get too mushy and blend into the custard, but rather should stay in distinct lumps. Pour the mixture into a large, shallow, buttered baking dish, and scatter the sauteed onions over the top. Put the flan into a preheated 400 oven; after 10 minutes, lower the heat to 350 and bake for 40 to 45 minutes more. Serve the flan hot or warm, with some Simple Chipotle Sauce on the side. To Make Simple Chipotle Sauce: In a small non-reactive skillet, pour enough hot water over the chipotle chiles to cover them and let them soften for a few minutes, Take them out, pull out their stems and remove the main cluster of seeds, and return them to the skillet. Cut the peeled tomatoes in wedges, and the onion into large chunks. Peel the garlic. Add the tomatoes, garlic, salt, and cilantro leaves to the chiles. Add a little more water if needed, just barely to cover the vegetables, and simmer it all for about 30 minutes. Toast the cumin seeds lightly in a small pan, then grind them in a mortar and add them to the chile mixture. When everything is soft, puree the mixture in a blender. Taste, add a bit of salt if needed, and you're done. Serve the sauce warm or cold, with quesadillas, with soup, with beans, with any kind of taco or enchilada, as a dip for tortilla chips, or with your morning eggs for a real wake-up call. Makes 1 to 1-1/2 cups of sauce. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Impossible Peaches And Cream Pie Makeover Recipe By :Helen & Dennis Deacey (September 4, 2000) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups Sliced peaches -- well drained 1 teaspoon Ground cinnamon 1/4 teaspoon Ground nutmeg 1 cup evaporated skim milk 1/2 cup egg substitute, liquid 3/4 cup sugar substitute 2/3 cup Bisquick(r) baking mix Streusel (below) 1 tablespoon margarine from soybean oil -- firm 1/4 cup Bisquick(r) baking mix 2 tablespoons sugar substitute 1/3 cup slivered almonds -- optional 6 tablespoons Cool whip Lite(r) Heat oven to 375F. Grease pie pan 10 x 1/2". Pat peach slices dry; place in plate. Sprinkle with cinnamon and nutmeg; toss. Spread evenly in plate. Mix streusel mixture well margarine, Bisquick, sugar substitute, and slivered almonds if you use, set aside. Beat remaining ingredients except streusel and evaporated skim milk until smooth, 15 seconds in blender on high or 1 minute with electric mixer on high. Pour into plate. Sprinkle with Streusel Mixture. Bake until knife inserted in center comes out clean, 40-45 minutes. Top each serving with Cool Whip Lite. - - - - - - - - - - - - - - - - - - - NOTES : This is my makeover for the Impossible Peaches and Cream Pie recipe found in an old advertisement. Dennis made this for us this morning for Lunch it was absolutely super! Note, we used Splenda for the sugar substitute, I believe if you are unable to find Splenda in US, try Sugar Twin. The original recipe which I didn't keep had about 35+ grams of fat. I replaced whipping cream with evaporated skim milk, and the egg with egg substitute, and used Splenda for sugar. Plus I used Cool Whip Lite for the whipped cream, we didn't have any and we had it plain. We just had this and it is fabulous! Nutritional Value according to MC: Calories: 224, Fiber 2g, Fat 7g (30% calories from fat). WW Points: 5 * Exported from MasterCook * Instant Oatmeal Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup oats, rolled (raw) -- quick cooking 5/8 cup water 1/4 cup raisins 1 packet equal(r) sweetener 1/8 teaspoon salt 1/8 teaspoon cinnamon Mix together all ingredients in a sealable/microwavable container. Can substitute 2 Tbs sugar for equal, cinnamon is approximately 3 shakes, salt is too. If raisins are not used, reduce water to 1/2 cup. Can be mixed a week or more in advance. Heat in a microwave for 30-45 seconds or until hot - cooking not required. From "Coyne, Annie" - - - - - - - - - - - - - - - - - - - NOTES : Okay, I know your initial reaction was a giggle - who needs a recipe for instant oatmeal, right? That's what I thought, too, until I gave this a shot. This recipe allows you to mix up a week's worth of breakfasts, each in a separate, portable, microwaveable container. Now you can eat real oatmeal at a moment's notice. Please note the substitution for real sugar, if you don't care for the blue stuff. I've never tried this with stevia.