* Exported from MasterCook * Johnny Reb Dirty Rice Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p62 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 red onion -- chopped 1 bunch green onions -- chopped 2 cloves garlic -- smashed and chopped 1 green pepper -- chopped sauteing liquid (water or broth or wine) -- (orig was 2 tbsp oil) 3/4 cup broken pecans -- (orig was 1 cup) -- peanuts or walnuts 1/2 teaspoon cayenne pepper Sauce: 1/4 cup tamari soy sauce 2 teaspoons dry mustard 1 tablespoon sesame oil -- (orig was 2 Tbsp) 1 tablespoon prepared horseradish --- 1/2 cup chopped parsley 5 cups cooked rice -- 4 to 5 cups (leftover will do fine) Several pats soy margarine Serves 8-10. Saute the onions, garlic, and green pepper in the oil until soft. Add the nuts and cayenned pepper, and continue cooking. Combine the tamari and enough water in a measuring cup to make about 1/2 cup. Add the other sauce ingredients, stir well, and add to the skillet mixture Turn down the heat and cover. Preheat the oven to 350F. Grease a rectangular 9x13 inch casserole dish. Add the parsley to the skillet mixture, and then recover. Spread the rice in the bottom of the casserole, and spread the skillet mixture over it. Dot generously with margarine, and bake for 20 minutes, or about 30 minutes if cold ice is used. Also in Heart of the Home, Ann Jackson (1995) p25 From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This is real traditional, down-home Southern cookin' at its best. Dirty rice is usually made with chicken livers; here's how I do it. It's an easy recipe, a great change from plain rice, and is a great dish to have with tofu or tempeh, baked squash or sweet potatoes. * Exported from MasterCook * Judge Wapner's Eggplant Hors D Oeuvre Recipe By :Ashbury's Aubergines Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant 1/4 onion 1 clove garlic 14 ounces canned artichokes 1/4 pound jar sliced mushrooms -- or 6 fresh mushrooms, sliced 2 celery ribs 1 tomato 12 cocktail onions 12 pimento green olives 2 tablespoon olive oil 1/4 teaspoon oregano 1/4 cup wine vinegar salt and pepper to taste 2 ounces capers Preheat oven to 350F. Bake the eggplant for 1 hour. Peel it then chop it in a food processor. Dice the onion. Mash the garlic. Cut up the artichokes and reserve the juice. If the mushrooms are fresh -- slice them. Dice the celery. Mince the tomato. cut the cocktail onions and olives in half. Pulse together. Add the artichoke -- olive oil, oregano, juice, wine vinegar, salt, pepper and capers to the eggplant mixture. Blend all the ingredients to the consistency of a spread. Chill and allow to sit for 6-24 hours. Serve with crackers. From "Sue Sherbondy" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kasha With Cremini Mushrooms And Leeks Recipe By :Cut the Fat, Weight Watchers Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces kasha 1 egg white 2 cups vegetarian chicken broth -- at a boil 1 teaspoon dried thyme 1/4 teaspoon ground red pepper 2 teaspoons olive oil 1 cup sliced leeks -- (white part only) 1 cup cremini mushrooms -- sliced -- or button Combine kasha and egg white; mix thoroughly. Put kasha mixture into large preheated skillet. Cook , stirring constantly, until grains separate, 2 minutes. Gradually pour in broth; add thyme and pepper. Reduce heat to medium-low; cover and simmer 20-25 minutes, until liquid is absorbed. Preheat large nonstick skillet over medium-high heat; add oil and heat for 30 more seconds. Add leeks and mushroom; cook, stirring frequently, 5 minutes, until just tender. Spoon kasha into large bowl; fluff with fork. Add leeks and mushroom; stir to combine and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Eggplant Bake (Light) Recipe By :Dr. Heinerman's Healthy Homestyle Cooking Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium eggplants 5 teaspoons olive oil -- divided 1 red bell pepper 1 yellow onion -- chopped 1 clove garlic -- chopped 1 teaspoon butter 1/2 cup seasoned bread crumbs 2 eggs 1 teaspoon ground cardamom 3 drops Tabasco sauce 3/4 cup evaporated skim milk sea salt -- to taste granulated kelp -- to taste Preheat oven to 375F. Trim and halve eggplants lengthwise. Sprinkle with 4 measures of olive oil. Leave the pepper whole. Roast pepper 25 minutes; eggplant 30 minutes. Let cool. Peel the pepper. Slice it open and remove core and seeds. Chop. Cook onion and garlic in remaining oil over medium heat until tender. Scrape flesh out of eggplants and coarsely chop. Transfer to strainer to drain bitter juices. Cut skin into lengths 1" wide. Butter an 8" springform pan. Line bottom and sides with skin strips, being sure to keep shiny side down. Then sprinkle bread crumbs into pan and shake it well so that entire interior surface is adequately coated. Beat together eggs, cardamom, Tabasco sauce, and cream. Season to taste with sea salt and granulated kelp. Fold in eggplant, onion, garlic, and red pepper. Pour into prepared pan and then bake for 35 minutes. Remove from oven. Cool for 15 minutes, then unmold onto serving platter. Allow to cool for an hour. Serve with chopped fresh tomatoes mixed with olive oil and granulated kelp. _____________________ This recipe has been modified to reduce the calories from fats. The original recipe suggested three times the amount of oil and butter; it did not limit the saturated fat of the cream. Description: "A kind of quiche poured into a springform pan lined with the peel of baked eggplant." Source: "Prentice Hall 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Dr. Heinerman's Observation: "The use of cardamom can reduce intolerances to wheat and milk. Use this powdered spice in any dish that calls for wheat or milk products." I've lots of eggplant recipes and little time to try them. This one could be attractive: a kind of quiche in a spring form pan lined with the peels from baked eggplant. Colorful. And aromatic- it uses cardamom - one of my favorite spices. * Exported from MasterCook * Lemon Bars #4 (From Cake Mix) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- angel food cake mix water (per box) 1 can lemon pie filling All you do is dump an angel food cake mix in a bowl....add the water as called for on the box...mix it up and then add one can of lemon pie filling, mix it in real good and bake until the top is golden brown. Sprinkle on some confectioner's (powdered) sugar and cut into squares. From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : This is great...thank you! * Exported from MasterCook * Lentils With Yams On Lemony Bulgur Recipe By :Kitty Morse, North Africa: The Vegetarian Table (1992) Serving Size : 6 Preparation Time :1:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups vegetable broth 1 pinch saffron threads 1 teaspoon ground turmeric 1 cup lentils -- sorted & rinsed 1 cup finely chopped onion 20 sprigs cilantro -- tied with string 2 carrots -- peel, fine dice 1 yams -- cut in 1/4" cubes 3 tablespoons tomato paste 1 teaspoon ground ginger -- (or fresh, minced) salt and pepper -- to taste fresh flat-leaf parsley -- for garnish 1 cup bulgur 2 large lemons -- juiced boiling water 1 teaspoon olive oil lemon rind cracked black pepper 1 pinch salt 1 pinch sugar 1 teaspoon ground cumin 1 teaspoon cinnamon The name of this dish is DJAJA TARAT (which means "The Chicken Flew Away!") This stew is usually served in winter, says Kitty. Pat added the bed of lemony, spiced bulgur. Pumpkin or butternut squash are delicious alternatives to yams, you can also substitute garbanzo beans for the lentils. Kitty uses ground ginger. If you like hot, use fresh, smashed. BULGUR (60 mins): Squeeze lemon into a 2 cup measure. Fill the rest of the way with boiling water. Put 1 cup of Ala Cracked wheat bulgur in a glass bowl. Pour the hot lemon water over Ala in large bowl. Stir in the seasonings. Cover and let stand 1 hour. Stir to fluff and arrange. STEW: ( 60 mins): In a large saucepan or soup pot, combine the broth, saffron, turmeric, lentils, onions, and cilantro. Bring to a rolling boil and cook for 2 minutes. Reduce the heat to medium-low. Cover and cook until the lentils are tender, 15-20 minutes. Add the carrots, yam, tomato paste, and ginger (fresh preferred; but ground is used, also). Stir well and cover. Continue cooking until all the vegetables are tender, 25 to 30 minutes. Remove from heat, discard cilantro. Season with salt and pepper. Sprinkle with parsley and serve immediately on bed or along side of the bulgur. Add mint if fresh. Recipe from North Africa: The Vegetarian Table by Kitty Morse (1996) at Chronicle Books, San Francisco. It is one of many in the Vegetarian Table Series. Edited and tested by PATh (1997) - - - - - - - - - - - - - - - - - - - NOTES : Here's a stew that reheats well. It makes 6 servings. You could substitute herbs for the spice to make it milder. * Exported from MasterCook * Lentils/beans Recipe By :jguevara@spin.com.mx (Jenka Guevara) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Another thing I have been making, non greens added! I put some lentils (I have done the same with beans) to cook, then when nearly done I add a lot of raisins (yes raisins) and cubed potatoes, (formerly also cubed carrots). I add caraway seeds. And that is it. We like it. People first comment, what beans/lentils with raisins????? but then like it also. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Potatoes And Ham Au Gratin Recipe By :Pat Hanneman Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- butter-flavored cooking spray 1/4 teaspoon garlic salt with parsley flakes 1 teaspoon olive oil 1 1/2 teaspoons diet margarine 1/2 cup skim milk 1/2 cup half-and-half, fat free 1 tablespoon wondra(r) Quick-mixing flour salt and black pepper 1 pinch ground nutmeg (optional) Vegetables: 4 ounces onion 1 pound red potatoes 3 ounces lean ham -- slivered 1/2 cup defatted chicken broth Topping: 1/4 cup seasoned bread crumbs 2 tablespoons grated dry parmesan cheese 2 green onions with tops -- finely chopped Spray the bottom and sides of a 3-quart ceramic souffle pan. Sprinkle the garlic salt on the bottom. In a pyrex 2-cup measure, combine the oil, margarine, milk, half and half, and nutmeg, if desired. Microwave covered (for protection) on 50% power for 1 minute or until warm but not hot. Stir in the flour; a pinch of salt and of pepper. Thinly slice (2mm) the onions and potatoes. Layer the onion, potato and ham slices in the pan: one third per layer, ending with potatoes. Pour on the milk mixture. Spindle the top with salt and pepper. Cover. Microwave on high for 13 to 15 minutes; turning every 5 minutes until the potatoes are done (test several places). Remove from the oven. Add up to 1/2 cup chicken broth to moisture the potatoes. Preheat the conventional oven to 425F. Briefly toast the bread crumbs in a non-stick skillet over medium heat until aromatic. Turn off heat. Add the parmesan to the crumbs and sprinkle this mixture evenly over the top of the potatoes. Garnish with green onions. Bake uncovered until bubbly and golden brown (12 to 15 minutes). Serving Ideas : Green beans or broccoli and carrots. Applesauce. Source: "Riverside CA 1990's" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is an updated version of the scalloped or au gratin potatoes with ham The fat is much reduced. It's something we think to make when we need a little homestyle comfort. The cheesy crumbs give the dish a tasty crunch and attractive color. Serve with a dark green and fiber rich vegetables with a squirt of margarine. For 2 or 4. Leftovers make a grand soup: add limas and broth. We could used a packaged mix when we want this stuff. But some of those mixes taste like the chemical they use to make the dish low fat! This version is light. But the taste is what counts. The gratin here is made with warmed bread crumbs and dried parmesan cheese. The ham is not necessary! Do without but add beans or nuts to the veggie side dish. * Exported from MasterCook * Lone Star Cafe's Pinto Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds pinto beans 1 medium yellow onion -- peeled and chopped 1 tablespoon salt 1 tablespoon black pepper 1 tablespoon cumin 1 1/2 teaspoons garlic powder 1 tablespoon chili powder 1 gallon water -- (approximately) Rinse and clean beans well, removing any stones or suspect beans.* Combine all ingredients in a large pot, cook over medium to low heat, stirring every 15 minutes. Cook until done, approximately 1 1/2 to 2 hours. To test doneness, blow on a bean. If it's done, the skin will break. *You may wish to soak beans overnight. From Djwilson50@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for beans that I use all of the time. As you can see it is very easy and makes for some great meals. Usually I freeze enough for several pots of chili or additions to Sunday bar-b-ques. * Exported from MasterCook * Low-fat Eggplant Recipe By :Sarah Schlesinger's 500 Low-fat Fruit and Vegetable Recipes Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- These are equivalent: 1 eggplant -- (1.25-lbs untrimmed) 1 chopped eggplant -- (1.00-lb trimmed) 5 5/8 cups chopped eggplant 1 Italian eggplant -- aka "globe" ~~~~~~ These are equivalent: 1 whole large eggplant 1 eggplant, whole 1 7/8 pounds eggplant 8 3/8 cups chopped eggplant ~~~~~~ MC also has pickles: 100 grams pickled eggplant -- or 1/4-lb ~~~~~~ MC won't recognize: One Oriental (narrow) eggplant, because one can weigh 4 ounces or 1.5-pounds Eggplant is very perishable. Use it within a few days of purchase. Look for plump eggplant with very shiny skins that are firm to the touch and free of soft spots. Eggplants should feel heavy for their size. Bright green caps indicate freshness. The small the eggplant, the less bitter it will be. Store in a cool place, or wrap in plastic wrap and store in the refrigerator for up to 2 days. do not freeze. Exception: Freezing can be part of the preparation of for recipe. EQUIVALENTS and YIELDS: * 1.5 pounds of eggplant yield 4 servings or about 6 cups * 0.5 pounds (1 skinny eggplant) of peeled, chopped or cubed eggplant yields about 2 cups * 1.0 pound of raw eggplant yields 0.5 pounds of cooked. GRILLING: Slice in half lengthwise. Don't peel. Brush with olive oil and place cut side down on the grill. Cook until golden brown. Turn over. Baste with olive oil and cook until just tender. Very small eggplant can be cooked whole. Slices: Larger eggplant can also be sliced for grilling. If eggplant is more than 3 inches in diameter, you can cut the slices in half. to grill, drizzle with olive oil and grill for 10 to 15 minutes until golden brown outside and tender inside when pierced with the tip of a knife. Foil wrap: cut eggplant into chunks, dot with reduced calorie margarine or olive oil and herbs, and seal foil. Grill, checking for doneness after 20 minutes. STEAMING: * One pound eggplant, cut in half lengthwise. Steam 13 minutes. * Cut into chunks, steam 5-8 minutes. BLANCHING: Parboil sliced or cubed eggplant in boiling water for 1 to 2 minutes or until just tender. Plunge in cold water, drain, and pat dry. STIR-FRYING: Sarah does not mention stir-frying for eggplant because they are like sponges. I've had good results dry-frying or sweating young, thin eggplant chunks over moderate heat. patH Serving Ideas : * Try grilled eggplant with pepper and lemon juice; or tomato sauce and chopped black olives. * Try steamed eggplant sprinkled with curry powder; or topped with fresh tomatoes and mozzarella; or sprinkled with grated Parmesan and sauteed chopped onion and minced garlic. Source: "Villard Books 1992" Here's a stew that reheats well. It makes 6 servings. You could substitute herbs for the spice to make it milder. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni And Wild Mushroom Gratin Recipe By :The San Francisco Chronicle Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound small elbow macaroni 1/2 Pound oyster mushrooms -- chop in 1/2" or smaller pcs 1/2 Pound shiitake mushrooms -- chop in 1/2" or smaller pcs 1/2 Pound chanterelle mushrooms -- chop in 1/2" or smaller pcs 4 Cloves garlic -- finely chopped 3 shallots -- finely chopped 4 Tablespoons olive oil 1 Tablespoon chopped fresh chives 1 Tablespoon chopped fresh parsley 1/4 Pound coarsely grated cheese -- (Swiss Or Parmesan) Preheat the oven to 350 degrees. Cook the macaroni in 2 quarts salted rapidly boiling water until al dente. Drain and rinse with cold water; set aside. While the macaroni is cooking, saute the mushrooms, garlic and shallots in the olive oil until golden brown, 3 or 4 minutes, then add the chives and parsley. Toss the drained macaroni with the mushrooms and arrange in an oven-safe dish. Bake for 10 minutes, stirring occasionally, until the mixture is heated through. Remove from the oven, sprinkle with the cheese and broil for 1 or 2 minutes, just until the cheese is melted and has browned. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Margarita Cake Recipe By :Jane Butel's Quick and Easy Southwestern Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large orange 1 1/4 cups granulated sugar 3 tablespoons tequila -- silver or gold 2 large eggs 1/4 cup skim milk 3/4 cup all-purpose flour 1 1/2 teaspoons baking powder 1/4 cup butter -- melted Confectioner's sugar and orange twists -- for garnish -- (optional see *Note) Jane Butel's Quick and Easy Southwestern Cookbook by Jane Butel Copyright(c) 1999 by Jane Butel. Preheat the oven to 375 degrees F. Butter a springform pan, or line an 8-inch round pan with wax paper. Use a zester to remove as much zest as possible from the orange, then halve the orange and juice it. Measure the juice, adding water to make 1/2 cup. Combine the orange juice, zest, and sugar in a small pan. Bring to a boil to dissolve the sugar, then remove from the heat and set aside. When cool, add the tequila. Reserve this syrup to use over the cake when done. Do not add to the batter. In a food processor or blender, combine the eggs, milk, flours, baking powder, and butter. Process until the ingredients are combined, scraping down the sides of the container. Place the batter in the prepared pan and bake for 20 minutes, or until the cake pulls away from the sides of the pan and springs back when touched with a finger. If using a springform pan, place the cake, still in the pan, on a plate to catch the drips. Otherwise, transfer the cake from the pan to a plate 15 minutes after it comes out of the oven. Pierce the top of the cake with a fork in several places, then slowly drizzle the tequila syrup over the cake. Remove the springform pan sides, but not the bottom. Sprinkle the cake with the confectioner's sugar and decorate with orange twists, if desired *NOTE: To make orange twists, cut an orange in half, then slice each half to rind and twist very thinly. Twist the ends of each slice in opposite directions. Description: "This delicious cake is a fun dessert for an impromptu dinner party. And it is low in calories. You can vary the liquors; rum or bourbon would give it an entirely different flavor. This is a "Sunday Best" recipe." Source: "Formatted by Whome40@aol.com Sep 2000" - - - - - - - - - - - - - - - - - - - NOTES : PER SERVING: Calories 255, Protein 3 g., Carbohydrates 42 g,. Fiber 0 g, Fat 7 g, Saturated Fat 4 g, Cholesterol 70 mg, Sodium 122 mg _____ * Exported from MasterCook * Marinated Balsamic Bean Salad #2 Recipe By : Serving Size : 7 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup frozen whole-kernel corn 1 cup frozen cut green beans 16 ounces canned kidney beans 15 ounces canned chickpeas (garbanzo beans) 15 ounces canned black beans 1 cup diced red onion 1/2 cup balsamic vinegar 1/4 cup water 2 tablespoons Dijon mustard 1 tablespoon dried basil 1 tablespoon olive oil 1 teaspoon sugar 1 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon ground white pepper 2 garlic cloves -- minced Combine the first 5 ingredients in a colander; rinse and drain. Combine onion and remaining ingredients in a bowl; add corn and beans, tossing gently to coat. Cover and marinate in refrigerator at least 4 hours, stirring occasionally. Serve with a slotted spoon. Serving Size: 1 cup Source: "Cooking Light, September 1997, p.124" Copyright: "(c) Cooking Light" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : "This is great at lunch or as a side dish on hot summer nights. It keeps well for quite a long time in the fridge." Susan Morreal, San Diego, Calif. * Exported from MasterCook * Mascarpone Recipe By :99% FAT-FREE ITALIAN COOKING by Barry Bluestein Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain nonfat yogurt 2 tablespoons buttermilk Line a strainer with a coffee filter and suspend it over a glass or ceramic bowl. Empty the yogurt into the strainer and place the bowl in the refrigerator to chill and drain for 3 to 4 hours. Remove the yogurt cheese that remains in the strainer to a mixing bowl and stir in the buttermilk. Cover with plastic wrap and set aside at room temperature for 6 hours. Mascarpone will keep for several days in the refrigerator. Description: "Our fat-free rendition has none of the fat but much of the rich flavor of mascarpone cheese. In addition to using it in Chocolate Tiramisu (above), you could dollop some on our Apple Cake (following) or on fresh fruit." Source: "Formatted by Whome40@aol.com Sep 2000" Yield: "3/4 cup" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Sauce Recipe By :bmann Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup salsa or mole sauce Mexican seasonings dehydrated garlic and onion Mexican Sauce 1/4 cup salsa or mole sauce from a jar. Herbs: Mexican seasoning blend, dehydrated garlic and onions. Use this sauce on baked tofu (see recipe Baked Tofu #2) Serve in taco shell or flour tortilla with salsa and non-fat sour cream and low-fat cheese. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwave Drying Tofu Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Place the tofu on a microwave-proof plate and heat without wrap for 3 to 4 minutes per block. Line a calendar with paper towels or coffee filter. Place heated tofu on top and let stand for about 10 minutes. Then marinate. Prep is about 15 minutes max. I wouldn't call tofu a fast convenience food. Well, it is if we just want to drain it and add it to soup or salad. Most of the time I want it flavored. So it needs to be pressed. That takes about 2 hours in the refrigerator. Tofu isn't harmed by longer stand times if wrapped in cloth - like a tea towel. Tofu can be worked into a weekday schedule if we drain over night, marinade all day. Even tho i don't work now, it's still convenient to do it this way. Unless i set alarms clocks. I like the microwave method. 15 minutes! no weight. marinade or not. great! From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millennium Tofu Spread Recipe By :Chef Eric Tucker, Millennium, San Francisco Serving Size : 40 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 yellow onion -- peeled 3 whole garlic cloves -- peeled 1 teaspoon salt 1/4 cup dry white wine or vegetable stock 1/2 teaspoon dried thyme 1/2 teaspoon dried sage 1/2 teaspoon minced fresh rosemary 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 3/4 teaspoon ground pepper 1/4 teaspoon ground nutmeg 1/2 cup light vegetable stock or water 12 ounces soft tofu -- drained 1/4 cup light miso paste Drain tofu. Meanwhile, prepare the onions. Cut the onion lengthwise into thin crescents. In a large saute pan or skillet, cook the onions, garlic, salt, and wine over medium heat until the onions just start to soften, about 5 minutes. (See comment.) Add the thyme, sage, rosemary, basil, oregano, pepper, nutmeg and vegetable stock. Cover and cook until the liquid evaporates and the onion and garlic are very soft and light brown, about 20 minutes. Remove from heat and let cool to room temperature. Crumble the tofu into a medium bowl. Add the miso and the onion mixture and blend well. In a food processor, process the mixture in batches if necessary until smooth. Serve at room temperature or chilled. __________________ Tip: make at least 30 minutes; stir or whip by hand and serve. Alt: Roast the garlic and onion until caramelized. Some use soft and/or silken tofu. Comment: When people guess the recipe, they mention olive oil. Eric's book doesn't mention sauteing in oil.If you use oil, use it sparingly: it might separate if the spread sits too long. Source: "Millennium Cookbook 1999" Yield: "2 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Dip or pate; spread for bread. NOTES : A plate of still-warm crusty sour-dough bread arrives promptly at your table. The velvety spread served alongside is a delicious mystery. Seasoned whipped butter? Super light baba ghanoush? Mild aioli? No, it's the Millennium tofu spread with caramelized onions and garlic blended into tofu with a touch of miso. To be surprised by such innovative cooking is what we expect at Millennium: a no butter, no eggs, no meat upscale restaurant in San Francisco.--Sheridan Warrick for Health Magazine 1999-10 --- Oh, I've had this spread and it is wonderful!! The Millennium restaurant serves this with freshly baked sourdough bread as soon as you are seated. It has the taste and feel of a rich dairy spread, yet it has no diary and is lowfat. [Ellen C] * Exported from MasterCook * Millet Tofu Stew Recipe By :Christina Cooks Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Millet -- Rinsed Well 1/2 cups Tofu Tiny Cubes 1 cups Winter Squash -- Cubed 5 cups Filtered Water -- Or Spring Water 1 Tsp Barley Miso Pureed In Small Amount Of Water Truly one of the great comfort dishes of all time. Creamy texture, laced through with sweet squash and tiny cubes of tofu, supported by the nutty taste of millet. The energy of this dish is great--millet is the one grain that does not produce stomach acids, making it very easy to digest, thereby calming the body. Tofu, a great protein source, creates great strength and stamina, while keeping the body cool and in balance and sweet winter squash helps relax the spleen and pancreas, keeping us feeling calm and centered. And seasoned with miso, this dish aids the body in the production of digestive enzymes, making our digestion strong--and us strong as a result. Millet tends to hold on to dust, so be sure to rinse it well, until the water running off is relatively clear. Layer squash and then tofu in a heavy pot, top with millet, gently add water, cover and bring to a boil. Lower and cook over low heat for about 30 minutes, until liquid is absorbed and millet takes on a lovely creamy texture. Dissolve miso in a small amount of warm water and gently stir into millet. Simmer 2-3 minutes. Remove from heat and stir briskly. Squash will break apart and incorporate throughout millet dish. Serve hot, garnished with fresh minced parsley, scallion or toasted nori strips. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 100.8 Total Fat 1.9g Sat Fat 0.3g Carb 16.9g Fiber 1.5g Pro 4.6g Sod 65mg CFF 16.8% * Exported from MasterCook * Nasoya Vegetarian Tofu Lasagna With Eggplant Recipe By :Nasoya Serving Size : 16 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant -- thinly sliced 1 medium chopped onion 2 cloves garlic -- minced 2 teaspoons olive oil 1 16 oz pkg Nasoya Firm Tofu -- drained and crumbled 1 package New-Menu Tofu-Mate Mediterranean dry seasoning mix 30 ounces prepared spaghetti sauce Water 18 Nasoya egg roll wrappers (one package) 8 ounces shredded part-skim mozzarella cheese 1/3 cup grated parmesan cheese Place eggplant on baking sheet greased with cooking spray; bake in 400F oven until tender, 18-20 minutes. In skillet, cook onion and garlic in oil until soft, 6-8 minutes. Remove from heat and stir in Tofu and NewMenu TofuMate Mediterranean dry seasoning. Measure spaghetti sauce; add water to make total of 4 cups of sauce. Spread 2/3 cup sauce in 9X13-inch baking dish. Arrange lasagna in 5 layers; for each layer, use 4 egg roll wrappers (OK to overlap), 2/3 cup sauce, and a portion of tofu mixture, eggplant, and mozzarella cheese. Top final layer with remaining 2/3 cup sauce. Sprinkle Parmesan cheese over sauce. Cover with foil and bake in a preheated oven for 45 minutes. Let stand for 10 minutes before cutting into squares. S(Internet Address): "http://www.nasoya.com/NasoyaPages/Recipes.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Neptune Pasta Salad Recipe By :McCormick/Schilling Advertisement (adapted by hdeacey) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces shell pasta 6 1/8 ounces white tuna in water -- (1 can), drained 2/3 cup fat-free ranch salad dressing -- *see Note 1 1 teaspoon Old Bay Seafood seasoning -- *see Note 2 10 whole cherry tomatoes -- halved 2 green onions -- sliced Note1: Original recipe called for ranch-style salad dressing. Note2: Original recipe called for Salad Supreme Seasoning, I did not have so used Old Bay Seafood seasoning. Cook pasta according to package directions, rinse and drain. In a large bowl, combine tuna, salad dressing and Salad Supreme. Add pasta and toss to evenly coat. Stir in tomatoes and onions. Cover and refrigerate at least 3 hours. Stir before serving. Makes 6 servings. S(Shared by): "Helen D.(hdeacey@home.com) September 10, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Variation: May use canned chicken or salmon in place of canned tuna. Calories 216, 1g Fat, 1g Fibre, (6% calories from fat). WW Points = 4 _____ * Exported from MasterCook * New Year's Day Chowder Recipe By :Gannett News Service recipe/Bobb1744@aol.com Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Ounces chopped ham -- 1/2 cup 1 Cup Red Onion -- Chopped (1 Lg.) 4 Cloves garlic -- minced 1 1/2 Tsp. rosemary -- crushed (1 1/2 to 2) 32 Oz Nonfat Chicken Broth 16 Oz Black-Eyed Peas -- undrained 2 1/2 Cups red potatoes -- diced -- about 3 med. 2 Cups Greens -- Or Collard or Turnip -- Or Mustard 1/4 Tsp. black pepper -- (1/4 to 1/2) 1/4 Cup fresh parsley -- chopped Note 1: cleaned/in bite-size pieces Spray a 4 qt. Dutch oven with pam. Heat over Medium heat for 1 minute. Add ham, onion, garlic and rosemary. Cook until onion is tender, stirring often. Add broth, peas, potatoes, green and pepper. heat to boiling. Reduce heat to Low. Cover and cook for 30 minutes or until potatoes and greens are tender, stirring occasionally. Stir in parsley. - - - - - - - - - - - - - - - - - - - NOTES : Cal 239 Total Fat 1.7g Sat Fat 0.4g Carbs 41.2g Fib 7g Pro 16.6g Sod 245mg CFF 6% * Exported from MasterCook * Omelet In A Bag Recipe By :davern Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Camping, Backpack, Trail Food Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- or 3 shredded cheddar cheese Zip Lock Baggie Crack 2 or 3 eggs into a zip lock baggie, break the yolks. Add a pinch or two of shredded cheddar cheese. Seal the zip lock baggie. Shake and smoosh the baggie to scramble the eggs. Drop the baggie into boiling water. Boil approximately 3 minutes on each side (the bag kind of floats). You will see the eggs firming up through the bag. Be careful of the steam as you open the baggie. - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that one of my Boy Scout sons brought home from a campout. They boiled their water over an open fire, we boil ours on the stove. My boys are 12 and 14 so this is an easy recipe for them. It has the texture of an omelet without the fat. * Exported from MasterCook * Ooey-gooey Peanut Butter-chocolate Brownies Recipe By :Jill Melton and Elizabeth Taliaferro Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fat-free sweetened condensed milk -- divided 1/4 cup butter or stick margarine -- melted and cooled 1/4 cup nonfat milk 1 18.25 oz pkg devil's food cake mix 1 large egg white -- lightly beaten Cooking spray 1 7 oz jar marshmallow creme (1 3/4 cups) 1/2 cup peanut butter morsels Preheat oven to 350F. Combine 1/4 cup condensed milk, butter and next 3 ingredients, Coat bottom of a 13-by-9-inch baking pan with cooking spray. Press 2/3 of batter into prepared pan using floured hands; pat evenly, layer will be thin. Bake at 350 degrees for 10 minutes. Combine remaining 1/2 cup condensed milk and marshmallow creme in a bowl; stir in morsels. Spread marshmallow mixture evenly over brownie layer. Carefully drop remaining batter by spoonfuls over marshmallow mixture. Bake at 350 degrees for 30 minutes. Cool completely in pan on a wire rack. ____________________________ Nutrition information per 1 brownie serving: 176 calories, 5 grams fat, 6 milligrams cholesterol, 212 milligrams sodium. Source: "Cooking Light 09/06/2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Ginger Broccoli, Carrots And Noodles Recipe By :Fast and Healthy, Mar/Apr 1996, pg 56 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce: 2 tablespoons Orange Juice, Frozen Concentrate -- Thawed 1 tablespoon Rice Vinegar -- *Note 2 teaspoons Soy Sauce, Low Sodium 1/2 teaspoon Fresh Ginger Root -- Grated, Or 1/8 T Dry 1/4 teaspoon Garlic Powder Noodles: 4 ounces Chinese Noodles -- Dried -- Or Uncooked Vermicelli 2 cups Fresh Broccoli Florets and Stems -- Cut stems Into 1 X 1/2" Pcs 1 cup Carrots -- Julienned *NOTE: If rice vinegar is unavailable, use 1 1/2 t cider vinegar plus 1 T water. In small bowl, combine all sauce ingredients; mix well. Set aside. In large saucepan, bring 8 C water to a boil over high heat. Add noodles; return to a boil. Reduce heat to med; cook Chinese noodles for 2 min or vermicelli for 5 min. Add broccoli and carrots to noodles; cook 3 min, stirring occasionally. Drain well; return to saucepan. Add sauce; toss gently. Serve immediately. Dietary Exchanges: 3 1/2 starch, 1 1/2 veg From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Roughy Veracruz Recipe By :Cooking Light, May/June 1993, page 130 Serving Size : 4 Preparation Time :0:05 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup sliced onion 2 cloves garlic -- minced 1 cup yellow bell pepper rings 14 1/2 ounces Mexican-style stewed tomatoes -- (1 can) undrained with jalapeno peppers and spices 4 orange roughy or other lean white fish fillets -- (4-ounces each) 1 Dash garlic powder 1 Dash ground red pepper Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; saute 7 minutes or until tender. Add bell pepper and tomatoes; cook over medium-high heat 3 minutes. Add fish; sprinkle with garlic powder and pepper. Cover, reduce heat, and simmer 5 minutes. Turn fish over. Cover and simmer an additional 5 minutes or until fish flakes easily when tested with a fork. Transfer fish to individual serving plates, reserving cooking sauce in skillet. Keep fish warm. Place skillet with cooking sauce over medium-high heat, and cook 3 minutes or until thickened. Yield: 4 servings (serving size: 3 ounces fish and 1/2 cup sauce). From MrsTPK@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Spoon sauce over fish. NOTES : Jan Gos, an art teacher in Pittsburgh, Pennsylvania, developed this recipe for a quick way to cook her favorite fish. Here is one of our favorite "after work" recipes. We usually serve this over basmati rice. We usually use green bell peppers and frozen orange roughy from Sam's and it's still really good. Enjoy! * Exported from MasterCook * Overnight Cinnamon-fruit Waffle Or Pancake Batter Recipe By :Vegetarian Times, April 1996, pg 36 Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups All-Purpose Flour -- Unbleached, *Note 1 1/2 Tsp Baking Powder 1/2 Tsp Salt 1/2 Tsp Baking Soda 1/4 Tsp Ground Cinnamon 2 Tbsp Honey -- **Note 2 cups Skim Milk -- Or Lowfat Buttermilk 1 Lg Egg 2 Egg Whites -- Lightly Beaten 1 Tbsp Canola Oil 3 Tbsp Chopped Dried Peaches -- Or Apricots or Blueberries Applesauce -- For Topping Makes 6 waffles or 12 pancakes *NOTE: OR half unbleached and half whole-wheat or whole wheat pastry flour. **NOTE: OR brown sugar or maple syrup To make fluffier pancakes, mix dry and wet ingredients in separate containers, then combine them right before serving. Combine flour, baking powder, salt, baking soda and cinnamon in a large container. In large blender jar or bowl, mix sweetener, buttermilk or milk, egg, egg whites and oil 1 min, or until thoroughly blended. Stir in dried fruit. Add dry ingredients; mix well. Cap blender jar or bowl tightly; refrigerate overnight if desired. Preheat griddle or waffle iron; oil lightly. Pour batter onto griddle by 1/4 C, or fill waffle iron 2/.3 full. Cook pancakes until bubbles appear on one side; turn and cook 2 - 3 minutes more. Cook waffles 5 - 6 minutes, or according to manufacturer's instructions. Top with applesauce; serve immediately. Variation: Stir fresh fruit instead of dried fruit into batter. OVO-LACTO From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : For Waffles: Cal 250.5 Fat 3.6g Carb 45.2g Fib 0.1g Pro 9.3g Sod 444mg CFF 12.9% * Exported from MasterCook * Papa Al Couscous Recipe By :EASY EXOTIC: LF Recipes from Around the World, P. Kakshmi Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 5 whole garlic cloves -- smashed 2 zucchini -- (about 3/4 pound) cubed 4 medium tomatoes -- cut into 1" pcs -- or 8 large (about 2 pounds) plum tomatos 1 tablespoon minced fresh oregano -- or 1 teaspoon dried oregano -- crumbled 1 teaspoon lemon pepper 1/2 teaspoon Herbes de Provence Salt and pepper to taste 4 1/2 cups water -- (4 1/2 to 5) 3 Knorr chicken bouillon cubes 2 bay leaves 1 cup couscous Juice of 1/2 lemon -- or to taste 1/3 cup minced fresh parsley leaves Extra-virgin olive oil for drizzling Prep Time: 10 Minutes Cook Time: 35 to 40 Minutes In a casserole set over moderate heat, warm the olive oil until it is hot. Add the garlic cloves and cook, stirring, until golden. Add the zucchini and cook, stirring occasionally, for 3 minutes, or until softened. Add the tomatoes, oregano, lemon pepper, Herbes de Provence, and salt and pepper to taste, and cook the mixture, stirring occasionally, for 5 minutes more. Add the water, bouillon cubes, bay leaves and additional salt and pepper to taste, if desired, and simmer the mixture, stirring occasionally for 15 minutes. Add the couscous and continue cooking, stirring occasionally, until it reaches porridge-like consistency - about 5 to 10 minutes. Add the lemon juice and parsley. Discard the bay leaves. Serve the couscous drizzled with the extra-virgin olive oil and dusted with freshly grated pepper. (Per Serving) Calories: 332; Protein: 10g; Fat: 8g; Carbohydrates: 57g; Cholesterol: 0 mg.; Sodium: 1006 mg. EASY EXOTIC: Low-Fat Recipes from Around the World, Padma Lakshmi From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan-herb Focaccia Recipe By :Charie MacDonald Cooking Pleasures Oct/Nov 99 Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *****Dough***** 2 3/4 Cups all-purpose flour 1 Teaspoon sugar 1 Teaspoon salt 1 Package Fast-Acting Dry Yeast 1 Cup Very Warm Water -- (120-130 Deg F.) 1 Tablespoon extra-virgin olive oil *****Topping***** 1 Tablespoon extra-virgin olive oil 1 Clove garlic -- minced 2 Tablespoons Parmesan cheese -- freshly grated 1 Teaspoon dried thyme 1 Tablespoon dried rosemary 1/4 Teaspoon kosher salt (coarse) 1/4 Teaspoon freshly ground black pepper In food processor, combine flour, sugar, salt and yeast; pulse to mix. With machine running, add water and 1 tablespoon oil through feed tube. When dough forms a ball, process 30 seconds or until dough is smooth and elastic. Grease medium bowl. With floured hands, remove dough from food processor; place in bowl. Cover with plastic wrap; let rise in warm place 20 minutes. Meanwhile, heat oven to 400 F. Line baking sheet with parchment paper. In small bowl, combine 1 tablespoon oil and garlic. Punch down dough; divide in half. On lightly floured surface, roll each half into 8 inch round; place on baking sheet. Press dough with fingertips to create dimples. Brush with garlic-oil mixture; sprinkle with cheese, thyme, kosher salt and pepper. Bake 20 to 25 minutes or until golden brown. Cut into wedges. Serve warm. Yield: 16 servings Per Serving: 100 calories, 2 g total fat(.5 g saturated fat), 2.5 g protein, 17 carbohydrate, 0 mg cholesterol, 180 mg sodium, 1 g fiber >From: Dorothy Tapping Troy, TN tn_lady_1956@yahoo.com http://www.geocities.com/heartland/prairie/6448 - - - - - - - - - - - - - - - - - - - NOTES : The beauty of this bread is the speed with which it can be prepared. A food processor shortens mixing time and eliminates kneading, and fast-acting yeast reduces the rising time. The result is a warm, herb-scented bread ready in less than an hour. * Exported from MasterCook * Pasta Meatball Stew Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey breast 1 egg 1/4 cup dry bread crumbs 1/4 cup skim milk 1/2 teaspoon ground mustard 1/2 teaspoon pepper 1 cup onion -- chopped 2 cloves garlic -- minced 2 tablespoons all-purpose flour 1 1/2 cups low-sodium beef broth 2 tablespoons no-salt-added tomato paste 14 1/2 ounces no-salt-added tomatoes -- diced and undrained 1 bay leaf 3/4 teaspoon dried thyme 1 1/2 cups carrots -- sliced 1 1/2 cups zucchini -- sliced 1 cup green pepper -- chopped 1 cup sweet red pepper -- chopped 1 tablespoon fresh parsley -- minced 2 cups pasta -- cooked Combine the first six ingredients; mix well. Shape into 1-inch balls. In a Dutch oven coated with nonstick cooking spray, brown meatballs over medium heat; drain and set aside. In the same pan, cook onion and garlic until onion is tender. Stir in flour. Gradually add broth, stirring constantly; bring to a boil. Cook ans stir 1 - 2 minutes or until thickened. Add tomato paste, tomatoes, bay leaf, and thyme; mix well. Add meatballs and carrots; bring to a boil. Reduce heat; cover and simmer 30 minutes. Add zucchini and peppers; bring to a boil. Reduce heat; cover and simmer 10 -15 minutes or until vegetables are tender. Add parsley and pasta; heat through. Remove bay leaf. YIELD: 8 servings Nutritional Information - Serving size: 1/8 recipe, Calories: 193, Total Fat: 2 gm, Calories from Fat: 11%, Saturated Fat: 1 gm, Cholesterol: 43 mg, Sodium: 119 mg, Carbohydrate: 25 gm, Protein: 19 mg From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : Growing up on the farm, I participated in 4-H club cooking activities. Nowadays, I like to visit Mom, Dad and their varied animals... including a llama. Pat Jelinek, Kitchener, Ontario * Exported from MasterCook * Pasta Shells With Ground Turkey And Eggplant (Light) Recipe By :Sarah Schlesinger: 500 low-fat Fruit and Vegetable Recipes Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground turkey breast 2 tablespoons light-flavored olive oil -- or more 1 12 ounce eggplant -- cut into 1-inch cubes 1 medium onion -- chopped 1/2 cup chopped green bell pepper 2 carrots -- scrubbed and finely chopped 1 clove garlic -- minced 1 1/2 cups chopped fresh or canned tomatoes 1/2 teaspoon dried basil leaves 1/2 teaspoon black pepper 8 ounces medium-size pasta shells -- cooked and drained 4 tablespoons grated Parmesan cheese 2 tablespoons chopped fresh parsley Saute ground turkey in a skillet over medium heat until lightly browned. Remove from skillet with a slotted spoon and set aside. Drain fat from skillet. Heat olive oil in the skillet over medium heat. Add eggplant and stir-fry for 10 minutes. Remove from skillet with the slotted spoon and set aside. Saute onion, pepper, carrots, and garlic in skillet for 5 minutes. Return ground turkey and eggplant to skillet. Stir in tomatoes, basil, and pepper. Simmer for 5 minutes. In a large bowl, toss cooked pasta with the eggplant-ground turkey sauce. Garnish with Parmesan cheese and parsley before serving. ______________________ This recipe has been modified to reduce the calories from fats. Original recipe suggested twice the oil and parmesan cheese. Source: "Villard Books 1992" Start to Finish Time: "0:45" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This eggplant sauce for pasta features lean ground turkey, carrots, peppers, and tomatoes. * Exported from MasterCook * Peanut Butter-crispy Rice Bars Recipe By :Jill Melton and Elizabeth Taliaferro Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup creamy peanut butter 1 tablespoon butter or margarine 10 1/2 ounces miniature marshmallows 6 cups oven-toasted rice cereal (Rice Krispies) Cooking spray 3/4 cup peanut butter chips Combine peanut butter and butter or margarine in a large microwave-safe bowl. Microwave at high 45 seconds or until mixture melts. Add marshmallows; microwave at high 1 1/2 minutes or until smooth, stirring every 30 seconds. Add cereal to peanut butter mixture; toss until well-combine. Pat cereal mixture into a 13-by-9-inch baking pan coated with cooking spray. Place peanut butter chips in a small microwave-safe bowl. Microwave at high 30 seconds or until chips melt. Spoon melted chips in a small heavy-duty zip-top plastic bag; seal. Snip a tiny hole in 1 corner of bag; drizzle melted chips over cereal mixture. Cool slightly; cut into 24 pieces. ____________________________ Nutrition information per piece serving: 118 calories, 3.9 grams fat, 1 milligram cholesterol, 93 milligrams sodium. Source: "Cooking Light 09/06/2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This s'more-ish mixture is very sticky, so try coating your hands with cooking spray before pressing it into the pan. * Exported from MasterCook * Penne With Balsamic-roasted Vegetables Recipe By :Robin Vitetta-Miller: Balsamic Vinegar Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 8 ounce eggplants -- 1-inch cubes 2 ripe beefsteak tomatoes -- 1-inch pieces 16 baby carrots 1/3 cups balsamic vinegar -- plus 1 tablespoon balsamic vinegar -- divided 2 tablespoons chopped fresh oregano 2 tablespoons olive oil -- divided 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 12 ounces uncooked penne pasta 1 cup defatted low-sodium vegetable broth 1/2 cup vermouth or dry white wine 4 tablespoons grated parmigiano-reggiano or other parmesan cheese cooking spray Tip: Quarter an eggplant lengthwise and cut into 1-inch cubes. Preheat oven to 450F. In a large bowl, combine eggplant, tomatoes, carrots, 1/3 cup of the balsamic vinegar, oregano, 1 tablespoon of the olive oil, salt, and pepper. Toss to coat. Arrange vegetables on a large baking sheet that has been coated with nonstick spray, and roast 20 minutes or until golden brown and tender. Remove vegetables from oven, and set aside. Meanwhile, cook penne in a large pot of rapidly boiling water until just tender, about 10 minutes. Drain and transfer to a large bowl. Add remaining tablespoons balsamic vinegar and olive oil, broth, and vermouth. Toss to coat. Add roasted vegetables; toss to combine. Spoon pasta and vegetables into shallow bowls, and top with grated parmesan. Description: "Meatless: 34% of dv for protein" Source: "Health Magazine 2000-05" Start to Finish Time: "0:35" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne, Tuna, Peppers And Eggplant Recipe By :Pat Hanneman (2000-09-12) Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked penne pasta -- cooled olive oil spray -- as needed 1 6 ounce narr eggplant 1/2 cup Roasted Red Pepper Orange-ette -- see recipe 1 medium green bell pepper -- cut into 3/4" squares 1/3 cup chopped red onion salt and black pepper 1 ounce white tuna albacore in water -- drained and flaked 3 small garlic cloves -- minced 1/4 teaspoon lemon zest -- or more to taste 1 pinch dried thyme 5 cherry tomatoes -- eighths 2 tablespoons chopped fresh cilantro 1 teaspoon olive oil -- for sauteing 2 tablespoons crumbled feta cheese with basil and tomato Trim the ends from the eggplant and halve lengthwise. Lightly coat the cut sides with olive oil spray. Place on a microwave-proof dish. Microwave on full power for 3 minutes or until they look a little puckered. Set aside to cool. While the eggplant cools, get the vegetables cut as directed. And make the Orange-ette salad dressing. STIR-FRY: Heat a skillet or peking-wok. Add 1 teaspoon olive oil. Saute the peppers and onions. Season with salt and pepper. When soft (5 to 7 minutes), add the tuna. Toss to combine and warm for about 60 to 90 seconds. Then add the garlic, lemon zest, and thyme. Toss to combine and cook the garlic (60 to 90 seconds). Add the pasta. Continue to stir fry on medium high until some of the pasta browns (about 5 minutes). While the pasta is frying, cut the eggplant into 3/4-inch pieces, keeping the skin, if tender. Add to the wok when it is cut; along with the tomatoes and cilantro. When aromatic, after about 2 minutes, make a well in the center of the pan. Pour in the Orange-ette and fold the pasta mixture toward the center until all is coated. Serving Ideas : Two as one-dish meal or four with accompaniments. Serve at once, topped with feta. Description: "A stir-fry." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Lunch today was like that game show, ready, set cook! I had a husband who wanted tuna on multigrain bread and nothing else. I said okay if I could have half the can of tuna. The garden had a pepper, an eggplant and a few tomatoes. I had leftover penne pasta and roasted red pepper. Onions and feta cheese. The "tuna sandwich" was postponed in favor of the pasta. It was fast and fresh and very tasty and I hid the tuna by using it as just one of many flavors. * Exported from MasterCook * Pickled Eggplant Recipe By :The Victory Garden Cookbook - Marion Morash Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound eggplant 2 teaspoons garlic -- chopped 1/2 teaspoon salt 1/2 cup wine vinegar fresh ground black pepper 1 teaspoon dried basil 1 teaspoon dried oregano olive oil Wash the eggplant and cut into 1 1/2-inch cubes. Bring 1-inch of water to a boil in a steamer and steam the cubes for 3-4 minutes or until they are barely tender. Remove to a bowl. Mash the garlic with the salt; combine with the vinegar, pepper, and herbs and toss with the warm eggplant. Cool the eggplant, cover, and refrigerate overnight. Before serving, add olive oil to taste. Makes 3 cups. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pico De Gallo #4 Recipe By :Anne Lindsay Greer (slightly adapted) Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Mexican & Southwestern Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Roma tomatoes or 3 ripe tomatoes 1 cup diced yellow or white onion or 1-2 bunches scallions -- sliced 3 serrano chilies -- (3 to 4) -- or 1-3 jalapeno chilis* -- stemmed, seeded, and diced fine Juice from 1 lime salt and pepper -- to taste 1 tablespoon fresh cilantro -- minced Remove cores from tomatoes and cut evenly into 1/4 inch dice. Place in a glass bowl. In a strainer, rinse onions under ice cold water to remove bitter liquids. add to the tomatoes along with chilies and lime juice. Season to taste with salt, pepper, and cilantro. Refrigerate 2 hours before using. Serving Ideas : Variations: Avocado salsa: Add 1 avocado, peeled, cored, and diced, with additional lime juice, salt, and cilantro. California salsa: Add 1/2 cup each diced black and green olives and 1/2 cup toasted pumpkin seeds. Use scallions in place of white or yellow onions. Black Bean Salsa: Add 1 cup well-seasoned cooked black beans and 3/4 cups mango or papaya. Adjust seasonings by adding more lime juice and salt. Description: "Good basic salsa" Source: "The Ultimate Low Fat Mexican Cookbook" From diana21@home.com - - - - - - - - - - - - - - - - - - - NOTES : *serrano chilies produce a somewhat subtle "late" heat, while jalapenos give that forward "lip searing" heat. _____ * Exported from MasterCook * Pita Bread #5 Recipe By :Irene Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Yeast -- Dissolved In 1/2 cups Tepid Water 2 3/4 cups Unbleached Flour 3/4 cups Plain Bleached Cake Flour 2 Tsp Salt 1 Tbsp Olive Oil -- Or Tasteless Salad Oil 1 cups Tepid Water I have made more pita bread than I care to remember. My family love the homemade kind, but won't touch store bought. I made a double batch once a week for about 6 years for the church I belonged to back in NC. We used it as bread for communion. I thought you might enjoy having the recipe. It is one I got from a book by Julia Child, but can not remember the name of the book off hand. The recipe is printed exactly as was in the book, including the note. A little wordy, but an excellent recipe. One of our favorite ways of making a sandwich with these was to put a little light mayonnaise or low fat spread on the inside, fill with sliced turkey breast and add thinly sliced cucumber..... When yeast is thoroughly dissolved, combine it with the ingredients listed, kneading in enough of the water to make a moderately firm dough. When well blended, let rest for 2 mins, then knead vigorously until dough is smooth and elastic and does not stick to your hands -- 5 mins or more. Place in a clean, fairly straight sided 4 qt. bowl, cover and let rise at 75 to 80F until slightly more than doubled in bulk -- 2 hours or so. Deflate by pulling dough inward from side of bowl, cover and let rise again to slightly more than double -- 1 1/2 hours. ***Second rise may be completed in the refrigerator, and when risen, you may punch down dough, cover with a weight to keep it down, and leave for 24 hours. -- or you may freeze it. FORMING THE PITA Turn dough out onto a floured work surface and lengthen it by rolling it back and forth under the palms of your hands, forming a thick sausage shape about 16 inches long. Cut even portions all the same size by halving the dough crosswise, halving the 2 halves, then cutting each of these pieces into thirds. Then, to make the pancake shape more even, first form a cushion out of each piece of dough by bringing the 4 corners together and pinching to seal them, then turn seal side down and roll under the palm of one hand to make a ball; set each aside, as you form it, on a floured corner of your work surface, and cover with a lightly floured sheet of plastic. These balls of dough are now to be rolled into pancake size disks which are to rest either on a floured wooden surface or on floured towels for 20 mins or so while the oven heats. Proceed as follows; one at a time, with a rolling pin on a quite heavily floured surface, roll each ball into a disk 1/4 inch thick and 6 inches across. Place disk on prepared resting surface, cover with floured plastic and continue with the rest. BAKING THE PITA Set quarry tiles, griddle, or aluminum bake sheet in the lower middle level of oven, and preheat to 500 to 550F -- highest heat possible. When oven is ready, lightly flour the sliding board, place on it 2 or 3 pita, and slide them onto the hot baking surface. In about 1 minute, large bubbles will appear on the surface of the pita and they will then quickly and dramatically puff up like pillows, reach their maximum and subside slightly. Leave for a moment (baking should take about 2 minutes in all) and remove with a pancake turner before they have time to color or harden. Continue with remaining pita. Let cool completely; they will gradually collapse.. Leave on rack for an hour or two, then stack together, pressing out air, and store in plastic bag; refrigerate for 2 to 3 days, or freeze. NOTES: It seems important to watch that the dough is fairly firm, since if it is too soft the disks are sticky to toll and limp to handle. They must be smooth, unwrinkled, and at least 1/4 inch thick, too, or the pita may not puff up into the proper pillow shape. Per Serving: Total Fat(g) 1.5 % Calories from Fat 9.8% Sat. Fat.(g) 0.2 Cholesterol (mg) 0 Sodium (mg) 121 Carbohydrate (g) 27.6 Dietary Fiber (g) 0.4 Protein (g) 3.9 Enjoy! Irene in Paris, TX - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta Triangles Recipe By :Patricia Mack: Corn Serving Size : 15 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups lowfat beef stock 1 cup coarse yellow cornmeal 1/4 cup sliced mushrooms 2 jalapeno chile peppers -- seeded and chopped 3/4 cup corn kernels 1/3 cup minced roasted red bell pepper 1/2 cup reduced fat shredded Monterey Jack cheese In a 3-quart Dutch oven or kettle, bring stock to a boil over high heat. Reduce heat to moderately low, stir in cornmeal, and simmer, uncovered, stirring constantly, until thickened -- about 25 minutes. Stir in mushrooms, jalapenos, corn, and red pepper. Spread into a lightly greased 9-inch square baking pan and sprinkle with cheese. Let stand 20 minutes or until firm. Cut into triangles and serve at room temperature or heat in 350F until warm -- about 5 minutes. ___________________ This recipe has been modified to reduce the calories from fats. Original recipe did not limit the fat in the broth or the cheese. Untested reductions. 50 Calories; 1g Fat (11.6% calories from fat); 1g Dietary Fiber. Description: "Polenta with kernels, jack and roasted bells." Source: "Record Books, 1999" Yield: "30 triangles" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : After serving this tasty tidbit, I learned to double the recipe. I still ran out. It can be served warm or cool if you prefer. * Exported from MasterCook * Poor Man's Caviar [Baklazhannaya Ikra] Recipe By :T/L Russian Cooking Serving Size : 6 Preparation Time :2:30 Categories : Appetizers Dips Eat-LF Mailing List Salsa Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds eggplant 1 cup onion -- chopped 6 tablespoons olive oil 1/2 cup pepper -- finely chopped 1 teaspoon garlic -- minced 2 large tomatoes -- peeled, seeded & cho OR 1/4 c. Canned Puree -- chopped 1/2 teaspoon sugar 2 teaspoons Salt fresh ground pepper 2 tablespoons lemon juice Pumpernickel Bread OR Sesame Seed Crackers Preheat the oven to 425. Bake the eggplant in the center of the oven for bout 1 hour. Meanwhile cook the onions in 4 T. olive oil over moderate heat for 6 to 8 minutes until they are soft but not brown. Stir in the pepper and garlic and cook, stirring, for 5 minutes more. Scrape the entire contents into a food processor bowl.. Remove the skin from the eggplant. Add to the food processor. Pulse to desired texture - can be coarse, smooth or anything in between, your call. Add the tomatoes, salt, pepper & sugar. Heat the remaining oil in the skillet and pour in the eggplant mixture. Bring to a boil, stirring constantly, then turn to low heat, cover and simmer for about 1 hour. Remove the cover and cook an additional half hour, stirring frequently, until all the moisture in the pan has evaporated and the mixture is thick enough to hold its shape in a spoon. Stir in 2 T. lemon juice and taste for seasoning.Transfer to a bowl and chill, covered with plastic wrap, until ready to serve. Spread on squares of pumpernickel bread or sesame crackers. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : A terrific hors d'oeuvres NOTES : The amount of olive oil can be reduced, but the texture changes - it is still delicious. This also makes a delicious sandwich filling if there is any left. This is time consuming, but doesn't need a lot of attention, just an occasional stir. This is one of my favorite appetizers. Even people who say they don't like eggplant enjoy this. * Exported from MasterCook * Pork Chops With Cranberry-orange-apple Sauce Recipe By :Patricia Mack's 15-Minute Chef Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup honey 2 tablespoons soy sauce 1 teaspoon lemon juice 1 garlic clove -- minced 4 pork chops -- 1-inch thick 1/2 cup whole cranberry sauce 1 navel orange -- peeled and chopped 1/2 cup applesauce Preheat broiler. In a small mixing bowl, combine honey, soy sauce, lemon juice and garlic clove; set aside. Place chops on a broiler rack that has been sprayed with non-stick cooking spray. Broil chops 5 to 6 inches from source of heat, turning once and brushing with honey-soy mixture, 8 to 10 minutes or until no longer pink in the center. While chops broil, combine cranberry sauce, orange and applesauce in a mixing bowl. When chops are done, remove from broiler and brush a little more honey-soy mixture on top. Place on serving dishes. Spoon about 2 tablespoons of cranberry-orange-apple sauce on top of each chop. Serving Ideas : Red-tipped lettuce with tofu cubes and mustard vinaigrette. Rice crackers (available on international food shelves). Frozen vanilla yogurt. Source: "Berkley Publishing Group 1999" S(Internet Address): "http://augusta.webpoint.com/food/15minute.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork Tenderloins With Blackberry-mustard Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons minced fresh thyme -- divided 1/2 teaspoon ground pepper 1/4 teaspoon salt 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 2 cloves garlic -- minced 2 (3/4-pound) pork tenderloins Vegetable cooking spray 1 tablespoon olive oil 1 1/4 cups no-salt-added chicken broth -- divided 2 tablespoons balsamic vinegar 1 tablespoon brown sugar 1/2 teaspoon cornstarch 2 tablespoons water 1/4 cup Blackberry Mustard -- (see recipe) 3/4 cup fresh blackberries Fresh thyme sprigs -- (optional) Combine 1/2 teaspoon minced thyme and next 5 ingredients in a bowl; stir well. Trim fat from pork; rub pork with thyme mixture. Place in a shallow dish; cover and chill 2 hours. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. Add pork; cook 4 minutes or until browned on all sides. Add 1/4 cup chicken broth and 2 tablespoons vinegar to skillet; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until meat thermometer registers 160 degrees. Remove pork from skillet; set aside, and keep warm. Add remaining 1 cup chicken broth and brown sugar to skillet; bring to a boil, and cook 5 minutes or until broth mixture is reduced to 1/2 cup. Strain mixture, and discard solids. Place cornstarch in a small saucepan; gradually add water, blending with a wire whisk. Stir in strained broth mixture and 1/4 cup Blackberry Mustard; bring to a boil over medium heat, and cook 1 minute, stirring constantly. Remove sauce from heat; stir in remaining teaspoon minced thyme. (serving size: 3 ounces pork, 2 tablespoons sauce, and 2 tablespoons blackberries) Source: "Cooking Light, Jul/Aug 1994, page 71" Copyright: "(c) Cooking Light" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A dry marinade of sweet spices rubbed over the tenderloins makes the blackberry sauce taste even sweeter. To serve, cut pork into 1/2-inch-thick slices. Spoon 2 tablespoons sauce onto each of 6 serving plates, and arrange pork slices on top of sauce. Top with 2 tablespoons blackberries, and garnish with fresh thyme sprigs, if desired. I was looking for ideas for tonight's dinner - I bought blackberries, apples, pork, red potatoes and broccoli. We considered this recipe for awhile. It's fancier than we wanted tonight. I'll be making a lightly curried pork with apples and potatoes and the blackberry mustard from this recipe. broccoli on the side. * Exported from MasterCook * Portage Du Normandy 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 -------- ------------ -------------------------------- 2/3 Cup white beans -- dried salt and pepper -- to taste 2 Pounds potatoes -- cubed 1 Large Stalk celery -- sliced 2 leeks -- rinsed well/sliced 1/4 Pound green beans -- snapped in pieces 3 Slices Bacon -- blanched 1 Large Head cabbage -- cored/finely chopped Cover dried beans with water and soak overnight. Pour into colander, rinse and drain. Put beans in 2 quarts of water in large pot. Bring to a boil. Cook for 30 minutes at Low boil. Add salt and pepper to taste, potatoes, celery, leeks, green beans and bacon, which has been blanched for 2 minutes in boiling water. Allow to come to a boil. Reduce heat to Low. Cook for 30 minutes more. Add cabbage during last 10 minutes of cooking time. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Gratin #3 Recipe By :In the Kitchen with Rosie, Oprah's Favorite Recipes Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Light vegetable oil cooking spray 3 medium baking potatoes -- thinly sliced 2 tablespoons all-purpose flour 1 medium onion -- trimmed, thinly sliced, and separated into rings 1/8 teaspoon cayenne pepper 1 teaspoon paprika 1/2 teaspoon freshly ground black pepper 2 tablespoons freshly grated Parmesan cheese 1 small zucchini -- trimmed and thinly sliced 1/4 teaspoon ground nutmeg 1/2 teaspoon Spike seasoning -- (I use Mrs. Dash) 12 ounces evaporated skim milk 2 tablespoons chopped fresh parsley Serves 8 (not in MY house...I usually got 3, maybe 4 servings) According to the book, fat per serving = 1.9 grams; calories per serving =126 Preheat the oven to 400 degrees. Coat a 10-inch gratin dish or glass pie plate with 3 sprays of the vegetable oil. Layer a third of the potatoes over the bottom of the prepared gratin dish or pie plate, overlapping the slices in a spiral pattern. Over the potatoes, sprinkle 1 tablespoon of the flour and arrange the onion rings. Dust with the cayenne pepper and 1/2 teaspoon of the paprika. Layer another third of the potatoes, adding the remaining tablespoon of flour, the black pepper, and 1 tablespoon of the Parmesan cheese. Scatter the zucchini, dusting with the nutmeg and Spike seasoning. Top with a spiral layer of the remaining potatoes. Pour the evaporated milk over the gratin and add the remaining paprika and Parmesan cheese. {Now...having given you the recipe EXACTLY as it was written, I will tell you that what I do is pour the milk in a gravy shaker, add the flour, 1/8 tsp. black pepper only, the paprika, the nutmeg, the Mrs. Dash and the parsley...shake it up and pour it all over the layered potatoes, onions and zucchini and sprinkle the parmesan cheese on top.} Cover with aluminum foil and bake for 45 minutes. Remove the foil, lower the oven temperature to 350 degrees, and bake for about 15 minutes more, until the top is golden brown. Remove the gratin from the oven and allow it to cool for 10 minutes. Garnish with the chopped parsley. From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : In honor of the occasion of my first recipe post in a VERY long time I decided to share the VERY FIRST recipe that gave me hope that I could adopt a lowfat lifestyle. I owe this one to Oprah Winfrey and Rosie Daley. * Exported from MasterCook * Puffed Apple Pancake #2 Recipe By :Family Circle 2-18-97 Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon ICBINB spray 2 pounds Apples -- peeled and sliced 3 tablespoons Sugar 1 teaspoon Vanilla 1/4 teaspoon Cinnamon 1 cup Skim milk 1/2 cup Egg Beaters(r) 99% egg substitute -- plus 2 tablespoons 1/4 teaspoon Salt 1 cup All-purpose flour Heat oven to 425F. Place margarine in large, ovenproof skillet. Add apples, 2 tbs sugar and cook, stirring, 15-20 mins, until apples are tender and liquid has evaporated. Stir in vanilla and cinnamon. Remove from heat. Beat together milk, eggs, 1 tbs sugar and salt in bowl. Gradually whisk in flour until well blended and smooth. Pour batter over hot apples. Bake at 450F for 20 mins. Reduce heat to 350 and bake 10-15 mins longer, until puffed and brown. Sprinkle with confectioners sugar if desired. Cut into wedges. Cal 214.1 Fat 1.7 Fiber 3.8 CFF 7.0% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Vegetable Soup Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart low-sodium chicken broth 14 1/2 ounces diced tomatoes -- undrained 1/2 cup onion -- chopped 1/2 cup cabbage -- chopped 10 ounces frozen mixed vegetables -- thawed 1/2 teaspoon dried basil 1/8 teaspoon pepper 1 dash sugar 1/2 cup elbow macaroni -- uncooked 1 cup chicken -- cooked and cubed In a large saucepan, bring broth, tomatoes, onion, cabbage, vegetables and seasonings to a boil. Add macaroni; simmer for 10 minutes or until tender. Add chicken and heat through. Yield: 6 servings Nutritional Information: Serving Size: 1/6 recipe - Calories: 126, Total Fat: 3 gm, Calories from Fat: 23%, Saturated Fat: 1 gm, Cholesterol: 24 mg, Sodium: 234 mg, Carbohydrate: 15 gm, Protein: 12 gm From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : This recipe uses leftover chicken for an economical entree in no time. Faye Johnson, Connersville, Indiana * Exported from MasterCook * Red Beans And Rice Lighter Than Emeril's Recipe By :adapted from a recipe by Emeril Lagasse Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Legumes Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable oil spray 2 cups chopped onions 1/2 cup chopped celery 1/2 cup chopped bell peppers Salt and cayenne -- to taste 4 bay leaves 4 sprigs fresh thyme 1 pound dried red beans -- rinsed and sorted over, soaked and drained 3 tablespoons chopped garlic 10 cups defatted low-sodium chicken broth 3 teaspoons Better than Bouillon Ham Base 1/4 pound turkey breast slices -- deli cooked suggested Cajun Spiced Turkey Breast -- shredded 4 cups cooked white rice 1/4 cup chopped green onions Lightly coat a large nonstick saucepan with vegetable cooking spray. Heat the pan on a medium-hot burner. Add the onions, celery, and bell peppers to the saucepan. Season the vegetables with salt and cayenne. Saute the vegetables for 5 to 8 minutes, or until the vegetables start to wilt. Add the bay leaves and thyme; saute 1 minute until aromatic. Add the beans, garlic, and broth and soup base. Bring the liquid up to a boil and reduce to a simmer. Cook for about 2 hours, uncovered. Add more stock or water if the mixture becomes dry and thick. Use a wooden spoon to mash 1/4 of the mixture. Continue to cook, stirring occasionally, for about 1 hour, or until the beans are tender. Add the turkey and continue cooking until the beans are creamy (about 30 minutes). Add more liquid if it is too thick. The mixture should be soupy, but not watery. Remove the bay leaves and thyme sprigs. To serve ladle into bowls with rice. Garnish with green onions. Source: "Emeril's Red Beans and Rice: Emeril Live, Food TV" S(Internet Address): "http://www.emerils.com" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Emeril's red beans and rice has -- in one cup -- 93% of our daily allotment of protein. Each cup has 601 Calories; 20g Fat (28.6% calories from fat); 47g Protein; 68g Carbohydrate; 16g Dietary Fiber; 75mg Cholesterol; 721mg Sodium. Exchanges: 4 Grain(Starch); 5 Lean Meat; 1 Vegetable; 2 1/2 Fat. With a few changes, we can balance the protein with carb calories. *Use pam instead of oil to saute the vegetables. *Omit the ham hocks and flavor the beans with a defatted chicken broth and ham base. Instead of Emeril's favorite cuts (pork sirloin roast or shoulder roast), use something lean like pork tenderloin. Another choice is turkey. Check the deli counter for low-sodium roasted turkey breast or -- better -- Cajun Spiced Turkey Breast. Each cup has 390 Calories; 1g Fat (2.7% calories from fat); 37g Protein; 68g Carbohydrate; 16g Dietary Fiber; 12mg Cholesterol; 1314mg Sodium. Exchanges: 4 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable. The protein is still high (74%). -Pat Hanneman * Exported from MasterCook * Roasted Red Pepper Orange-ette Recipe By :Pat Hanneman (2000-09-12) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon honey 1 tablespoon balsamic vinegar 2 tablespoons pureed roasted red bell pepper 1/2 teaspoon grainy mustard -- or more 1/2 teaspoon extra virgin olive oil 1/8 teaspoon old Bay Seafood seasoning 1/8 teaspoon Cajun seasoning salt and pepper 4 1/2 tablespoons fresh orange juice Combine in a shaker jar or stir in a cup measure. Add enough orange juice to measure 1/2-cup total. Serving Ideas : Salads, marinade, pasta sauce. Description: "Red pepper and orange juice splash for salads" Yield: "1/2 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Etouffee Recipe By :Louisiana Light (1990) Roy F. Guste, Jr. Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1/2 cup chopped green onions 1/4 cup chopped celery 1/4 cup chopped green bell pepper 2 tablespoons dry brown roux 1/2 cup water 3 cloves garlic -- minced 1/4 teaspoon thyme 1/8 teaspoon freshly ground black pepper 1 pinch cayenne 6 ounces raw shrimp -- peeled 1 1/2 cups hot cooked rice Cook the onion, green onion, celery, and bell pepper, in a saucepan over high heat, stirring frequently to prevent sticking and burning, until the vegetables color slightly, about 2 minutes. Add all seasonings and simmer slowly for 20 minutes. Just before serving, add the shrimp and cook for 2 minutes, or just until they turn pink and are hot. Spoon the rice into warm serving dishes or bowls and ladle the Shrimp Etouffee over. NOTEs: Don't overcook the shrimp! They should be firm with a nice al dente texture. Watch the liquid. You want a sort-of gravy affair, not dry. Add more water if necessary. VARIATIONS: This recipe, excellent also when done with washed crayfish meat, becomes Crayfish Etouffee, a very popular Louisiana dish. Without the rice, this preparation served as a sauce over baked breaded fish fillets makes a truly delicious entree. MENU Deviled Eggs (discard yolk, add more minced onions and celery); Shrimp Etouffee; Creole Tomatoes with Basil, Garlic and Green Onion Dressing; Cherries Jubilee. Collections: >Louisiana Light (1990) Roy F. Guste, Jr. (NY: Norton 0-393-02714-7) PER SERVING: 320CAL, 1.8G fat (5 cff) >Kitpath From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Cauliflower Soup Light Recipe By :Recipe of the Week Serving Size : 4 Preparation Time :0:30 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- or more 8 ounces Chopped Onions 2 14.5 oz cans defatted chicken broth 3/4 pound cauliflower flowerets -- (3 to 3 1/2 cup pieces) 1/4 cup all-purpose flour 1 1/2 cups shredded Jalapeno Jack Cheese (LF) 4 tablespoons chopped fresh cilantro Heat oil in soup pot on LOW. Add onions; cook, covered, 5 min. Add 3 cups broth and bring to boil. Add cauliflower; return to simmer. Cook approx 6 min until tender. Whisk together flour and remaining broth; stir into soup. Bring back to simmer; cook 2 to 3 min until thickened, stirring occasionally. Remove from heat. Stir in cheese until melted. Sprinkle cilantro over individual servings. ____________________ This recipe has been modified to reduce the calories from fats. Original recipe suggested three-times the amount of olive oil, and did not limit the fat in the broth or cheese. (Original: Calories 290, 19g Total Fat or 59%.) Per serving 198 Calories; 6g Fat (24% calories from fat); 18g Carbohydrate; 3g Dietary Fiber. Description: "Look for "Great Midwest" brand of cheese" Source: "Wegmans" S(Internet Address:): "http://www.wegmans.com/kitchen/recipes" Copyright: "Stores in NY, NJ, PA" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : *Tip: If preparing ahead, do not add cheese until after soup is reheated. *Options: For a creamier texture, puree half of the soup and return to pot at end of Step #3. For more "zip", garnish with minced fresh jalapeno or extra Jack cheese.