* Exported from MasterCook * Spaghetti Surprise Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound spaghetti 2 tablespoons vegetable oil 1/3 cup parmesan cheese 2 eggs -- beaten 10 1/2 oz light firm silken tofu (shelf stable) -- drained, crumbled 1/2 cup chopped onion 1 clove garlic -- minced 1/2 cup chopped green bell pepper 16 ounces canned spiced chopped tomatoes 6 ounces canned tomato paste 1 teaspoon dried oregano 1 teaspoon dried basil 1 cup lowfat cottage cheese 1/2 cup shredded mozzarella cheese Prepare spaghetti according to directions and drain. Add soy oil. Combine parmesan cheese and eggs and add to spaghetti. Lightly spray 8 1/2 x 11 1/2 inch glass baking dish with non-stick spray. Place one half of spaghetti mixture in dish. Reserve remaining spaghetti. In large skillet, combine tofu, onion and green pepper and then saute until vegetables are tender. Drain off excess moisture and stir in tomatoes, tomato paste and herbs. Spread cottage cheese over spaghetti. Top with tofu/tomato mixture. Place remaining spaghetti over tofu and sprinkle with shredded cheese. Bake in a 350 1/4 oven for 45 minutes. Source: "Soy Biotics (http://www.soybiotics.com)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Spicy Orange-scented Chicken Penne And Stir-fried Peppers Recipe By :Pat Hanneman, Riverside, CA Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Spicy Orange Chicken: 1 teaspoon Black peppercorn marinade mix (Durkee) 1 teaspoon Tomato garlic pesto marinade mix (Durkee) 1 tablespoon extra virgin olive oil 1/2 tablespoon balsamic vinegar 2 tablespoons fresh orange juice -- or more 5 ounces skinless boneless chicken breast halves Pasta: 3 1/2 ounces penne pasta (1 3/4-cup dry loose measure) salted water Stir-fry: 1 medium green bell pepper -- cut into strips 1 medium red bell pepper -- cut into strips 1 small jalapeno chile pepper -- diced 2/3 cup red onion slices -- strips vegetable cooking spray 1/4 teaspoon minced dried chipotle chiles -- see notes 2 cloves garlic -- chopped 2 tablespoons chopped fresh cilantro -- may be doubled Sauce: reserved marinade 1 6 ounce can V-8(r) vegetable juice 1 teaspoon cornstarch 1/2 tablespoon unsalted butter Lemon, Basil and Thyme spice blend (McCormick) In a plastic zip-lock bag, blend the marinade spices with the oil, vinegar and juice. Add the chicken breast. Seal the bag, remove most of the air and knead the bag in order to coat the chicken. Add more juice if necessary. Set aside and marinate for about 1 hour; up to 2 hours. Meanwhile, prepare the penne in salted water. Rinse under cold water and drain well. Set aside. Core the peppers and cut as directed. Cut red onion lengthwise into strips. Prepare garlic and cilantro as directed. Heat a large skillet or peking wok over high flame. While pan is heating, drain the chicken -- reserve the marinade. Cut the chicken into bite-sized strips. Spray the pan. Saute the chicken about 5 minutes on one side or until caramelized. Turn the chicken and sear. Push the chicken to the edges of the pan and add the onions and peppers. Stir-fry for about 3 minutes, then stir to combine with the chicken. Saute until peppers are softened (2 more minutes). Add the chipotle chile, garlic and cilantro. Stir and saute for 30 seconds. Push the stir-fry to the edges. Combine the reserved marinade, the V8 and the cornstarch. Pour this mixture into the center of the pan and allow to bubble, undisturbed, for 1 minute or until you begin to see some transparency (cooked cornstarch). Add the cold unsalted butter and stir, but not vigorously. The sauce will gloss and thicken within one minute. Add the cooked pasta. Stir all to combine. Adjust seasonings with salt and pepper. Finally sprinkle on the herb blend. Serve hot. Description: "One dish meal: marinated chicken breast, stir-fry peppers and onions, penne pasta. Spicy V8 sauce. Hint of citrus." Source: "2000-09-08" The sauce turned out better than we thought. V8 and orange juice! Blending these marinade mixes is fun! The only problem with this meal was what to serve before or after or with. maybe a simple lettuce salad; watermelon... timing: We cut the peppers while the chicken was frying! (xpost- mc and elf) - - - - - - - - - - - - - - - - - - - Serving Ideas : Four as part of a meal; two as main dish. NOTES : This was good enough to talk about the next day! And the next. It's a pantry concoction where pasta and veggies play the starring role. The sauce turned out better than usual probably because the spice blends were fun to mix and match. This chicken dish takes advantage of two Marinade Mixes: tomato garlic pesto and Peppercorn. They blend very well with orange juice. Chipotles add smoke (not heat). If you do not have dried chipotles chiles, you could sprinkle on some of the Durkee Mesquite Marinade Mix or use a small amount of any smoky hot sauce or barbecue sauce or adobo sauce from canned chipotles. * Exported from MasterCook * Spinach And Artichoke Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups shredded part-skim mozzarella cheese -- (8 ounces) divided 1/2 cup fat-free sour cream 1/4 cup grated fresh Parmesan cheese -- (1 ounce) divided 1/4 teaspoon black pepper 3 garlic cloves -- crushed 14 ounce canned artichoke hearts -- drained and chopped 8 ounce -1/3-less-fat cream cheese -- softened 8 ounce fat-free cream cheese -- softened 1/2 package frozen chopped spinach -- (10-ounce) thawed, drained, and squeezed dry baked tortilla chips -- (13.5 ounce) -- (about 16 cups) 1. Preheat oven to 350. 2. Combine 1-1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (2 tablespoons Parmesan through spinach) in a large bowl, and stir until well-blended. Spoon mixture into a 1-1/2-quart baking dish. Sprinkle with 1/2 cup mozzarella and 2 tablespoons Parmesan. Bake at 350F for 30 minutes or until bubbly and golden brown. Serve with tortilla chips. Yield: 5-1/2 cups (serving size: 1/4 cup dip and about 6 chips). CALORIES 148 (30% from fat); FAT 5g (sat 2.9g, mono 1.5g, poly 0.5g); PROTEIN 7.7g; CARB 18.3g; FIBER 1.5g; CHOL 17mg; IRON 0.6mg; SODIUM 318mg; CALC 164mg From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberries And Spiced Honey Recipe By :Robert McGrath on Sarah Moulton's CL 9573 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup wildflower honey -- (whatever is native to your region) 1 teaspoon chipotle chile powder -- (cayenne can be substituted) 1 teaspoon fresh lemon juice Crushed ice 6 cups washed strawberries -- ripe whole Combine the honey with the chipotle chile powder and the lemon juice. Allow to sit at room temperature for 30 minutes. Spoon the honey into small ramekins and place each ramekin in the center of a large shallow wide-rimmed soup bowl. Arrange crushed ice around the ramekins. Place the strawberries on the ice and serve. Yield: 4 servings From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This was featured on Sarah Moulton's Cooking Live tonight. It sounds like an intriguing new way to try strawberries. * Exported from MasterCook * Strawberry Yogurt-filled Crepes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup whole wheat flour 1/4 teaspoon baking powder 1/4 teaspoon salt 1 cup skim milk 1 tablespoon vegetable oil 1 teaspoon honey 2 egg whites or 1 egg 2 containers Yoplait Original strawberry low-fat yogurt -- (6 ounces each) -- (about 1 1/3 cups) 2 cups chopped strawberries Mix flour, baking powder and salt in small bowl. Stir in milk, oil, honey and egg whites. Beat with hand beater until smooth. Spray 6- to 8-inch skillet with nonstick cooking spray. Heat over medium heat. For each crepe, pour scant 1/4 cup batter into skillet; immediately rotate skillet until thin film covers bottom. Cook about 1 minute or until light brown. Run wide spatula around edge to loosen crepe; turn and cook other side about 1 minute or until light brown. Stack crepes, placing waxed paper between each. Keep covered. Mix yogurt and strawberries. Fill crepes with yogurt mixture. Garnish with yogurt and sliced strawberries if desired. About 8 crepes (2 per serving). Source: "http://www.generalmills.com/yoplait/ytr/ytr_de.asp#dessert03" S(Formatted by Whome 40@aol.com Sep 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : PER SERVING: Calories 280; Protein 11 g; Carbohydrate 42 g; Fat 7 g; Cholesterol 60 mg; Sodium 670 mg * Exported from MasterCook * Sun Dried Tomato Gravy Recipe By :L. Alyson Moreland, Meatloaf Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sun-dried tomatoes -- about 6 1 cup boiling water 2 1/2 tablespoons flour 1 1/4 cups 1% low-fat milk 1/4 cup meat loaf pan drippings or beef broth 1 tablespoon green onion -- finely chopped 1/4 teaspoon salt 1/4 teaspoon basil 1 dash pepper Original: Reconstitute tomatoes in water, covered, 15 minutes. Drain well. Chop finely. Set aside. Place flour in a small saucepan over medium heat; gradually add milk, stirring with a whisk until blended. Stir in tomatoes, drippings, and remaining ingredients. Cook over medium heat 10 minutes or until thickened, whisking constantly. Serving Ideas : Herbed Meat Loaf with Sun-Dried Tomato Gravy Description: "see herbed meat loaf" Source: "Cooking Light 1996-03" Yield: "1 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Terrific Eggplant Recipe By :"Coyne, Annie" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sliced eggplant mixed seasonings I simply slice the eggplant about 3/4" thick, spray both sides lightly with Pam, them sprinkle with that week's favorite seasoning: Cajun, dill, rosemary, Italian herbs, Bay seasoning - and a little salt. Throw them on the grill for about 5 minutes a side - you don't want them to get too dried out. My guideline is to flip or remove whenever I see good grill marks, though you might want to let them develop a bit of color. Let them sit for a few minutes after grilling to soften before serving. - - - - - - - - - - - - - - - - - - - NOTES : I realized, while enjoying grilled eggplant during last night's dinner, that I should tell you all of my favorite way to eat eggplant. The flavor is awesome, the preparation couldn't be easier, and it's practically fat free. If this one doesn't convince you, Reggie, than nothing will! * Exported from MasterCook * Thai Aubergine Sates Recipe By :Gourmet Vegetarian - Robert Carrier Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Oriental Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds eggplant -- or 4 small 1 tablespoon curry powder 1/4 teaspoon ground coriander 1/4 teaspoon turmeric 1 pinch cayenne salt 3 tablespoons peanut oil THAI PEANUT SAUCE: 4 ounces lite coconut cream 4 ounces salted peanuts 1/2 teaspoon turmeric 1/2 teaspoon curry powder 1/4 teaspoon cayenne 2 tablespoons sugar 1 teaspoon lemon juice salt 1. Cut the eggplant into thin long slices then cut each slice into 1 X 2-inch rectangles. Place the eggplant strips in a bowl and add the curry powder, ground coriander, turmeric, cayenne, and salt to taste. 2. Wet your hands and gently knead the spices into the eggplant, adding 1 teaspoon each of peanut oil and water to help work in the spice mixture. Knead again. Cover the bowl and leave for 2 hours. 3. To make the Thai Peanut Sauce, grind the peanuts coarsely (I use a clean electric coffee grinder). Add the turmeric, curry powder, and cayenne to the coconut cream and cook over a medium heat, stirring until the sauce comes to a boil. Reduce heat to low and add the peanuts. Continue to cook, stirring constantly, for 2 minutes. Add the lemon juice and salt to taste. Remove sauce from heat and cool. 4. Thread 8 thin metal or bamboo skewers with 4 pieces of eggplant each. The skewers enter the eggplants 2 to 3 times like a needle threading through cloth. 5. Heat the grill to high. Brush the aubergine sates with the remaining peanut oil and grill 4 inches from the heat, turning frequently, until the sates are cooked through (4-6 minutes on each side). 6. Serve 2 skewers per person, and garnish each plate with Thai Peanut Sauce. Serves 4 as a starter typos by Karin Baumgardner 2/12/2000 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Toasted Tacos Ole Recipe By :Stealth Health - Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces lowfat firm tofu 1 cup onion -- chopped 3 cloves garlic -- minced 1/2 teaspoon cocoa powder 8 ounces extra lean ground beef 1 package taco seasoning mix 3 tablespoons water 12 corn tortillas 1/2 cup lowfat cheddar cheese -- finely shredded 2 cups lettuce -- shredded 2 tomatoes -- diced salsa -- optional Spray a large skillet with nonstick vegetable spray. Using your fingers, crumble the tofu into tiny pieces (resembling cottage cheese) and add to the skillet along with the onion, garlic, and cocoa powder. Cook and stir over medium heat until the onion is translucent. Add the ground beef and cook until no longer pink, about 10 minutes. Sprinkle the taco seasoning mixture and the water over the crumbled tofu mixture, Stir to mix thoroughly. Reduce heat to low and cover. Meanwhile, toast the corn tortillas in a toaster until golden. Spoon about 3 tablespoons of the tofu filling into the toasted taco shells. Top with cheese, lettuce, tomatoes, and salsa, if desired. Makes 12 tacos, 6 servings Calories 290 Fat (grams) 8.7 % Fat calories 26 Protein (grams) 18 Carbohydrates (grams) 37 Cholesterol (milligrams) 31 From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu And Barley Stew With Winter Squash Recipe By :Christina Cooks Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Hato Mugi Barley -- Rinsed Well 1 Sm Onion -- Diced 1 cups Diced Fresh Daikon 1 cups Cubed Winter Squash 4 cups Filtered Water -- Or Spring Water Soy Sauce -- Low Sodium 4 Oz Extra Firm Tofu -- in 1/4 " cubes Safflower Oil -- For Shallow Frying We all love comfort foods--you know the ones, creamy, thick and rich and they make you feel so good, you want to snuggle up with your bowl and shut out the world...and its accompanying stress and tension. This smooth, silky barley stew laden with vegetables and laced through with fried tofu and crunchy celery is the epitome of satisfaction. Place barley, onion, daikon and squash in a pressure cooker. Add water and cover loosely. Bring to a boil over medium heat. Add a generous splash of soy sauce and seal cover. Bring to full pressure over high heat. Reduce heat to low and simmer for 30 minutes. While barley is cooking, heat about 1/2-inch of oil in a deep skillet. When the oil is hot (test with the chopstick method), shallow-fry the tofu cubes until golden brown, stirring so they cook evenly. Drain well on paper. After the barley has cooked, all pressure to reduce naturally. Gently stir in celery and tofu cubes. Serve immediately. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 384.6 Total Fat 4.7g Sat Fat 0.8g Carb 22.8g Fiber 17.6g Pro 16.7g Sod 164mg CFF 10.5% * Exported from MasterCook * Tofu Breakfast Spread Recipe By :The Soy Gourmet - Robin Robertson Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces silken tofu, patted dry 2 tablespoons fresh chives -- minced 2 tablespoons fresh parsley -- minced 1 tablespoon safflower oil 1 teaspoon salt 1 teaspoon fresh lemon juice 1 teaspoon dried basil OR dill 1/4 cup tomato -- finely chopped Place all the ingredients in a food processor and blend well to achieve a smooth consistency. Transfer the mixture to a small bowl, cover, and refrigerate for several hours to deepen the flavor. Makes 6 to 8 servings. NOTE: Grated carrot can be substituted for the tomato. Other herbs can be used. Makes a high-protein, no-cholesterol alternative to cream cheese on toasted bagels. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Chicken Fried Steak Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p124 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound frozen lowfat tofu -- thawed -- and squeezed dry 1 tablespoon toasted sesame oil -- * to 3 tbsp few drops of hot chili oil -- ** 1/4 cup tamari soy sauce 1 tablespoon dijon mustard 3 tablespoons flour 3 tablespoons sesame seeds 3 tablespoons nonfat bread crumbs 3 tablespoons nutritional yeast flakes oil for frying -- *** * Original was 2-3 tbsp toasted sesame oil ** Original was 1 tbsp hot sesame oil *** I found these actually cooked better in a dry skillet. They could also be baked. My note: If you reduce the oil, you might need to increase the liquid in the marinade for it to cover each tofu slice. You can use more soy sauce or plain water. I used a little of both. Really press the water out of the tofu. Slice and re-press the slices if you think you need to. Lay the slices in a glass baking dish or bowl, not metal. Put about 1/3 cup water in a measuring cup, and add both sesame oils, tamari, and mustard. Mix well so the oils will combine with the water. Pour over the tofu. You can make up another batch of this if you want more marinade. When you're ready to fry the slices, mix the flour, sesame seeds, bread crumbs, and yeast on a plate. Dredge the slices through this (twice if necessary to get a good, thick coating), and place gently in hot oil, preferably in an electric skillet. Let get good and brown on both sides. From Ellen C. --- I just sliced the final piece of the "Tofu Chicken Fried Steak" into very thin slices, and put it in the toaster oven to crisp it up. Well, I forgot about it, and when I remembered, it was very, very crispy. I kicked myself and prepared to toss it, but decided to take a nibble. It was very reminiscent of my ex-beloved bacon! So I sliced a tomato, spread some coarse ground mustard on WW toast, and had a wonderful bacon-tomato sandwich. This stuff just keeps getting better. - - - - - - - - - - - - - - - - - - - NOTES : Let the tofu get good and frozen at least a few days before you use it here. Let it thaw in the refrigerator overnight or for a whole day. This is good with anything from biscuits to butter beans. --- It's not lowfat as it was written, but I estimate it was in the 30-35% CFf range the way I made it, using less oil and lowfat tofu (see the * notes). I served this with nonfat mashed potatoes and steamed broccoli and red pepper strips. So the entire meal was definitely very lowfat. DH loved it; I enjoyed it, too, especially the leftovers. Don't expect this to taste like chicken, or you'll be disappointed. The sesame seeds really made it; it was rich with a crunchy coating. Beware, the thawed and drained tofu, which has a wonderful chewy texture, will really soak up the oil/marinade. The leftovers froze well, and I reheated them in a toaster oven. They re-crisped nicely. We made sandwiches from some of the slices. The remainder, I cut up and added to a stir-fry. * Exported from MasterCook * Tofu Italiano Recipe By :The Tofu Book, John Paino & Lisa Messinger Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat firm tofu 2 eggs -- beaten * 2 egg whites -- beaten * 2 cups crushed tomatoes 1/4 teaspoon garlic powder 1 teaspoon basil 1/4 cup chopped onions 1/4 cup chopped green bell pepper 1 pinch nutmeg 1/4 cup flour 1/4 teaspoon salt oil for pan 1/2 cup parmesan cheese * Original was 3 eggs Combine all the ingredients except the cheese in a food processor or blender. Process until smooth. Pour 1/2 the mixture into an oiled baking pan, and top with 1/4 cup of the parmesan cheese. Add the remaining mixture and bake in a 350F oven for 50 minutes. Sprinkle the rest of the cheese on top, and return to the oven just long enough for the cheese to brown. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : We had this for lunch today, and I wasn't thrilled with it. DH said he liked it. I expected this to be akin to quiche, but it never "set up". While there was a nice crust near the top, the inside was a very soft mousse-like consistency. Not a texture I enjoyed eating by itself. The flavor was good, though. I removed the top crust, and think I'll stuff pasta shells or make lasagna with the rest of the soft leftovers. * Exported from MasterCook * Tofu Stuffed Cabbage Rolls Recipe By :Vegetarian Recipes Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup white rice -- cooked without salt 1 head green cabbage -- cored 1 tablespoon olive oil -- or more if needed 1 onion -- chopped 1/2 cup green bell pepper -- chopped 6 cloves garlic -- minced 1 pound firm tofu (light) -- drained and crumbled 8 ounces tomato sauce 1/4 cup raisins 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup water cooking spray Preheat oven to 350 degrees. Spray a large baking dish with nonstick cooking spray. Steam cabbage about 5 minutes over boiling water. Cool and carefully remove large outer leaves. Heat olive oil in a large nonstick skillet over medium heat until hot. Saute onion for 2-3 minutes, add bell pepper and continue cooking about 3-5 minutes. Add garlic and cook another 2 minutes. Add tofu and rice to the onion mixture and gently stir. Add 1/2 of the tomato sauce, raisins, paprika, salt and pepper and mix well. Place about 3 tablespoons of the filling in the center of each cabbage leaf and roll tightly. Place the stuffed cabbage leaves seam side down in the baking dish. Combine the remaining tomato sauce and 1/2 cup water and mix well and pour over the stuffed cabbage rolls. Bake for 1 hour. ____________________ This recipe has been modified to reduce the calories from fats. Original recipe suggested three times the amount of oil and did not recommend the lighter tofu (35% CFF). Source: "24 hour fitness centers" S(Internet Address:): "" Copyright: "http://www.24hourfitness.com/html/nutrition/24_hour_recipes/" Yield: "30 pieces" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Vegetable Curry Recipe By :Kashi addicts newsletter Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Kashi Pilaf -- cooked 2 Medium potatoes -- peeled, diced and steamed 2 Cups eggplant -- peeled, diced and steamed 2 Teaspoon canola oil 1 Cup yellow onion -- peeled and diced 1 Large clove garlic -- peeled and minced 1 Teaspoon ginger root -- peeled and minced 1/2 Pound firm tofu -- drained and diced 1 Tablespoon curry powder 1/2 Cup raisins 1 Teaspoon salt 1 Cup nonfat yogurt 2 Tablespoon chopped cilantro Makes about 8 one cup servings Cook 3 cups of Kashi Pilaf and set aside. Peel, dice and steam the potatoes and eggplant and set aside. Heat canola oil in a large skillet or wok. Add onion, garlic, and ginger and saute over medium low heat for 1-2 minutes. Add diced tofu and curry powder. Cook and stir gently about 10 minutes. Add potatoes, eggplant, and raisins and saute another 5 minutes. Add salt if desired. Remove from heat, then stir in yogurt and cilantro and serve hot over the cooked Kashi Pilaf. Nutrition Facts: Serving size 1 cup Calories per serving 240 Fat calories 40 Total Fat 4.5 g Saturated Fat 0 g Cholesterol 0 mg Total Carb. 44 g Sugars 10 g Sodium 330 mg Fiber 7 g Protein 10 g Phosphorus 83 mg Potassium 359 mg Iron 10 % Calcium 10 % Vitamin A 2 % Vitamin C 10 % From "Amanda Helstrom" - - - - - - - - - - - - - - - - - - - NOTES : I subscribe to the Kashi addicts newsletter. This recipe was the feature recipe this week. I love everything curry so we tried it tonight. It was wonderful. * Exported from MasterCook * Tortillas #3 Recipe By :jguevara@spin.com.mx (Jenka Guevara) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For The Dough: -- Note 1 1 cups White Flour 2 cups Whole Wheat Flour 1 Tsp Yeast 1 cups Sourdough 1 Tbsp Honey 1 cups Water -- Note 2 Note 1: more or less on the quantities Note 2: then watch it if you need more water or more flour Here in Mexico the only ones I know have lard. But ... I have started making pita bread, as I stated STARTED I have made some changes, and what I have now is: I use my breadmaker to make the dough of normal bread, more whole wheat than plain flour then I use some extra white flour to make small balls, which later I flatten out with a rolling pin (?) then comes the trick, for I have tried various ways, but last night I put them in the oven, a recipe I had said 3 mins each side, no way the first side was like 10 mins, it is till they blow up (more or less nicely) and then 3 mins the other side. What came out was not real flour tortillas, but was very good, first warm they were good, and now cold they are nice and crispy. My husband really enjoyed them. By the way I use these same things and quantities to make my bread. In the bread I add various things, for instance caraway seeds, or garlic, or raisins, whatever I feel like The bread always comes out good. So this is my always recipe for bread or dough. Good luck if you try it Jenka PS As you can see my bread contains no salt or oil in any kind. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tricolored Pepper Saute Recipe By :Healthy Side Dishes Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 green bell pepper, seeded, deribbed -- cut into strips 1 red bell pepper, seeded, deribbed -- cut into strips 1 yellow bell pepper, seeded, deribbed -- cut into strips 1 small shallot, peeled -- finely chopped 2 tablespoons dry white wine 1 teaspoon fresh marjoram -- finely chopped -- or 1/2 teaspoon dried marjoram 1/4 teaspoon salt 1/8 teaspoon white pepper 2 teaspoons fresh chives -- finely chopped 1. In a saute or frying pan over medium heat, warm the olive oil. Add the green, red and yellow peppers and saute, stirring, until they just begin to soften, 2-3 minutes. 2. Add the shallot, wine, marjoram, salt and pepper. Reduce the heat slightly and simmer, uncovered, until the peppers are just tender, 3-4 minutes, stirring once halfway through. Remove from the heat and stir in the chives. 3. To serve, mound in a serving bowl. From "debking@employees.org" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Burgers #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lean ground turkey 2 portobello mushrooms 1 zucchini -- (grated) 1 egg 1/4 cup bread crumbs -- Approx. salt and pepper -- (1/8 tsp each) 1 tablespoon olive oil 2 tablespoons water 1 teaspoon chopped garlic Chop portobello mushrooms and saute in 1tsp olive oil, 2tbsp water, and 1tsp garlic; allow sauteed mushrooms to cool; combine ground turkey, mushrooms, grated zucchini, egg, breadcrumbs, salt and pepper (I mix with my hand - messy but works). Form 5 or 6 patties, toss on BBQ and cook until done. Serve on buns with traditional hamburger condiments, OR for a Greek twist: combine 1 container ff plain yogurt, 1/2 cup chopped, seeded cucumber, 1 tsp garlic, and 1 tsp lemon juice; top burgers with yogurt mixture, serve on whole wheat bun w/romaine lettuce. From "Duncan, Heather J" - - - - - - - - - - - - - - - - - - - NOTES : Here's one of my favorite things to BBQ. I apologize if my recipe or directions are vague; I usually cook with "a little of this, a little of that" and rarely look at a recipe after I've looked at it the first time! * Exported from MasterCook * Turkey Vegetable Soup Recipe By :TOH Lowfat Country Cooking Serving Size : 14 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups low-salt chicken broth 3 medium potatoes -- peeled and chopped 2 carrots -- chopped 2 stalks celery -- chopped 2 medium onions -- chopped 30 ounces cream-style corn 17 ounces lima beans -- drained 1 cup turkey -- chopped cooked 1/2 teaspoon chili powder In a soup kettle, combine broth, potatoes, carrots, celery and onions; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until vegetables are tender. Add corn, beans, turkey and chili powder. Cover and simmer 10 minutes longer. Yield: 14 servings(3 1/2 quarts). Nutritional Information: Serving Size: 1 cup, Calories: 136, Total Fat: 2 gm, Calories from Fat: 11 %, Saturated Fat: 1 gm, Cholesterol: 8 mg, Sodium; 316 mg, Carbohydrate: 26 gm, Protein: 7 gm From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : This is one of my tried-and-true recipes that I make after Thanksgiving. Bonnie Smith, Clifton, Virginia * Exported from MasterCook * Two-step Macaroni And Cheese Recipe By :Jill Melton and Elizabeth Taliaferro Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup 1% low-fat milk 1/4 teaspoon dry mustard 1/4 teaspoon black pepper 6 ounces processed cheese (Velveeta lite) -- cubed 8 ounces no-egg elbow macaroni -- (4-cups cooked) Combine first 4 ingredients in a large saucepan over medium heat, stirring frequently; cook until smooth. Remove from heat, stir in macaroni. Serve immediately. ____________________________ Nutrition information per 1 cup serving: 327 calories, 10.3 grams fat, 29 milligrams cholesterol, 659 milligrams sodium. Source: "Cooking Light 09/06/2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Processed cheese is a must in this quintessential quick-and-easy dish. It melts easily and gets smooth and creamy without help from flour, eggs or other ingredients used in fancier counterparts. You can make prep even simpler by heating the first 4 ingredients in the microwave for about 3 minutes in a covered dish instead of cooking them on the stovetop. * Exported from MasterCook * Types Of Tofu #2 Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There are two basic types of tofu: regular (sometimes called Chinese tofu) and silken (Japanese tofu). Both are available in regular fat versions (approx 50% CFF) or reduced-fat versions (approx 25% CFF). Personally, I don't notice a difference between the full and low fat versions, so I typically use the lowfat. Both regular and silken tofu come in three varieties: soft, firm, and extra-firm. The firmer the tofu, the less apt it is to fall apart. However, even extra-firm silken tofu is more likely to break up than even firm regular when handled a lot. (IE, in stir fries, you'll need to be very gentle if using silken tofu.) Likewise, soft regular tofu will not get as creamy and smooth as silken. I like the firm and extra-firm regular tofu for things such as baked or broiled tofu slices or "cutlets", in stir-fries or lightly pan-fried. I also prefer to use regular tofu for freezing. Once thawed, and pressed, it readily absorbs a marinade, and has a nice chewy texture. Regular tofu comes in tubs, covered with water. Naysoya tofu is generally available in the produce section of most grocery stores. Silken tofu has a texture similar to a custard. It is ideal in anything pureed, such as smoothies, dressings, dips, mock cheese fillings (ie, in lasagna), etc. The firm and extra-firm silken tofu also work well in dishes such as tofu scramble. It can be sliced and baked, but handle gently. A very commonly found silken tofu is Mori-Nu, which comes in the asceptic packages. It has a long shelf life and doesn't need refrigeration until it's been opened. It is the only tofu that can be eaten right from the package without any cooking. In many grocery stores you can now find savory baked tofu. These products have a nice "chew", and are great for sandwiches, or to toss into things like stir fries, soups, or salads. I like to make my own baked tofu, but it doesn't ever have quite the same texture as the ready-baked ones. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Varieties Of Eggplant Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** So, I went on a quest to find out about the different varieties of eggplant, and how they compared/contrasted in taste and texture. I came upon this site http://www.bpe.com/food/columns/ferray_fiszer/eggplant.htm which states: "What's round and oblong and big and small and white and purple and green and striped and orange and lavender and mottled and black? What else but eggplant? Or more precisely a dozen eggplants. True, most supermarkets are unlikely to feature eggplants on such a chromatic scale, but ethnic markets often offer colorful varieties that are downright ostentatious. There is, for example, the lavender and white-striped Listada de Gandia, or the heart-shaped Rosa Bianco, the white-skinned Long White Sword, the Pink Bride, and the provocative Black Beauty. You may even come across the rare, tomato-colored Small Ruffled Red, a bitter variety popular in Oriental sauces and in Thai and Cambodian dishes. You will soon discover, however, that beneath their alluring exteriors, most eggplants taste pretty much the same. Size and shape are probably more important considerations than color in selecting a specimen appropriate to your eggplant intentions." ["Ellen C." ] --- thai white when fresh are wonderful! pop them on a grill for 3 minutes. most of the flavor is nearest the skin. italian or globe eggplant slices can taste like flan when baked right! indian eggplant are like tofu - sponges for curry and masala. (I think of the smaller rounder eggplant as indian) [kitpath@mail.earthlink.net] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Red Beans And Rice Recipe By :Sue Kreitzman, Low-Fat Vegetarian Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large mild onion -- coarsely chopped 2 red bell peppers (peeled and cored) -- coarsely chopped 2 celery stalks -- chopped 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1 pinch cayenne 1/4 teaspoon dried thyme 1/4 teaspoon dried oregano -- crumbled 1/2 cup red wine 1/2 cup vegetable stock 1 14 oz can chopped tomatoes 1 bay leaf salt and black pepper 30 ounces canned red kidney beans -- drained and rinsed 2 cups cooked rice -- to serve Put the vegetables, spices, herbs, wine and stock in a heavy-bottomed frying pan. Cover and boil for 5-7 minutes. Uncover, reduce the heat, and simmer until the vegetables are nearly tender and frying in their own juices. Stir in the tomatoes and bay leaf. Season with salt and pepper, and simmer for 5 minutes. Stir in the beans and simmer for 10 minutes more, or until the mixture is thick and savory Discard the bay leaf, and serve with rice. Source: "Crossing Press 1994" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : It is said that Louis Armstrong (Satchmo) loved the classic New Orleans (excuse me, "NAwlins") combination of red beans and rice so much that he signed his letters "Red Beans and Ricely Yours." Because I dote on brown rice (and its nutritional profile is so high) I always serve these beans with the brown stuff; but white is more traditional.--Sue Kreitzman * Exported from MasterCook * Vegetarian Substitutes For Ground Beef Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ****** There are two basic types of prepared vegetarian ground "beef" available, both made from soy and both lowfat. One works best in recipes that start with raw ground beef, while the other substitutes for browned ground beef. Gimme Lean is one example of the "raw" ground beef. This comes in an oblong tube, similar to many sausages. The texture is remarkably similar to raw ground beef. It freezes well, but defrost it thoroughly before using. Gimme Lean can be substituted one-for-one with raw ground meat in things such as meatloaf, burgers, and meatballs. I've also had good luck using it for tacos or sloppy joes. It can be pre-browned and added to casseroles, sauces, etc, but you'll need to use some oil to keep it from sticking. Gimme Lean comes in both a hamburger and a sausage flavor. Both are very good, but we don't care for the hamburger unless it is "doctored" up, as in a meatloaf. The sausage, simply sliced and dry-pan fried, makes great patties. Both make great meatballs. Look for these in the refrigerator section, often near tofu. The pre-browned ground "beef" substitutes are often called "Crumbles". Morning Star and Green Giant, among others, have a "crumbles" product. These can be found in the freezer section of grocery stores. Crumbles substitute beautifully for browned ground beef in any recipe. And you don't even need to pre-brown them; simply proceed with the recipe, adding the crumbles when the ground beef is called for. They are good additions to casseroles, sauces, soups, chilis, tacos, burritos, sloppy joes, stuffed vegetables, etc. Of course, you can also make your own ground beef substitute by reconstituting dried TVP, preferably with a good flavored broth. I've had good results using tvp in chili (no need to rehydrate), tacos, burritos, and sloppy joes. Dixie Diner makes a tvp meatloaf mix that we enjoy. To get the best results from TVP, be sure to let it sit for awhile after rehydrating. It can smell reminiscent of dog food at first. :-) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Very Lowfat Apple Cake Recipe By :(as modified by Linda Clasby) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Egg Beaters(r) 99% egg substitute 1 Cup brown sugar 1 Cup white sugar 1/2 Cup applesauce -- (I use one of those little individual -- serving cups) 1/2 teaspoon vanilla 2 teaspoons baking soda 1/2 teaspoon salt 2 teaspoons cinnamon 4 Cups chopped apples 2 Cups all-purpose flour Mix together, pour in Teflon coated Bundt pan (sprayed with a little non-stick cooking spray) and bake for 1 hour at 350 degrees. Or...use a 9 x 13 " rectangular cake pan (sprayed with non-stick cooking spray) and bake at 350 degrees for 50 minutes. From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : This is the Apple Cake recipe I spoke of in an earlier post. It's a recipe I received from my VERY German Mother-in Law. The only modifications I made were to substitute 1/2 cup egg substitute for the 2 eggs originally called for, substitute 1/2 cup applesauce for the 1/2 cup of oil originally called for, and I omitted the 1 cup of nuts originally called for. * Exported from MasterCook * Watermelon Smoothie With Flaxseed Recipe By :Jane Starr's compilation of many recipes Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup watermelon balls -- frozen 2 tablespoons yogurt with fruit, nonfat, artificial sweetener 4 ounces skim milk 2 teaspoons ground flaxseed 1/2 medium banana -- frozen Allow frozen melon to soften slightly at room temp for 10 to 15 minutes. Blend all ingredients together until smooth. Add additional milk, if a thinner consistency is desired. I blend this right in a large plastic cup using my Braun Immersion (stick) blender. You can also use a regular blender, but the cleanup is easier with the hand-blender: just rinse and put away. Per MasterCook: 187 cals, 3 g. fat, 4 g. fiber = 3 ww points, almost a "milk" serving 212mg. calcium (250 mg counts as a "milk" serving) Most of the fat comes from the flaxseed meal which is a very desirable source of essential fatty acids. From "Jane" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with a straw.