* Exported from MasterCook * Cumin Turkey Cutlets With Fruit Salsa Recipe By :Manitoba Turkey Producers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsa Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 turkey cutlets 1/4 Cup flour 1 Tbsp cornmeal 2 Tsp ground cumin 1/8 Tsp cayenne pepper 1 Tsp salt 1 Tbsp olive oil On a large plate, combine flour, cornmeal, cumin, salt and cayenne pepper. Dip cutlets into mixture, coating both sides well. In a large non-stick skillet over medium heat, saute coated cutlets in oil for 5 to 6 minutes per side, until outside is golden brown and inside is no longer pink. Remove cutlets and serve with salsa. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Mushroom Turnovers Recipe By :Cooking Light, Oct. 1993, page 84 Serving Size : 28 Preparation Time :0:27 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 3 1/2 Cups minced fresh mushrooms -- (1 pound) 3/4 Cup minced shallots 2 Tablespoons all-purpose flour 1/2 Teaspoon curry powder 1/2 Teaspoon salt 1/4 Teaspoon ground cumin 1/4 Teaspoon pepper 1/2 Cup plain low-fat yogurt 2 Tablespoons chopped fresh cilantro 14 Sheets frozen phyllo pastry -- thawed Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms and shallots, and saute 11 minutes or until mushroom mixture appears dry. Combine flour and next 4 ingredients; add to skillet, and continue cooking 3 minutes or until thickened, stirring constantly. Remove from heat; add yogurt and cilantro, stirring well. Working with 1 phyllo sheet at a time, cut each sheet lengthwise in half; lightly coat each piece with cooking spray. Fold each phyllo piece in half lengthwise to form strips. Spoon a scant 1 tablespoon of mushroom mixture onto one end of each strip, and fold the left bottom corner over mixture, forming a triangle. Keep folding back and forth into a triangle to end of strip. Repeat with remaining phyllo. Place triangles, seam side down, on baking sheets. Lightly coat tops with cooking spray; bake at 400 deg for 15 minutes or until golden. Yield: 28 appetizers (serving size: 1 turnover). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm. NOTES : Cal 38.1 Fat 0.7g Carb 6.8g Fib 0.1g Pro 1.2g Sod 88mg CFF 16.1% * Exported from MasterCook * Dashi, Basic Recipe By :TAMALES WORLD TOUR, SHOW #WT1A05 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 quarts cold water 3 ounces giant kelp -- (konbu) 3 ounces dried bonito flakes Combine the water and kelp in a large pot. Bring the water to a boil, removing the kelp just before water boils since it emits a strong odor. If the fleshiest part of the kelp is still tough, return it to the water for a few more minutes, along with a little cold water. (Soft kelp means sufficient flavor has been extracted.) Remove the kelp and bring stock to a full boil. Add 1/4 cup cold water to bring the temperature down quickly and add the bonito flakes. Bring to a boil, and then immediately remove from the heat. (If bonito flakes boil too long, the stock becomes bitter.) Allow the flakes to settle to the bottom of the pan, then filter the stock through cheesecloth. Yield: about 2 quarts >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Everyday Bread Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Buttermilk 4 tablespoon Applesauce 2 teaspoon Butter flavoring 1 teaspoon Salt 3 tablespoon Sugar 1 cup Flour -- bread 2 cup Flour -- whole wheat 2 tablespoon gluten, wheat 2 teaspoon yeast 1/4 cup wheat bran -- optional Put ingred in ABM. Press light crust. Press start. Cal 108 Fat .7 g >From: Nar@cris.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a no-fat added, whole wheat bread for the ABM that is my basic bread. * Exported from MasterCook * Five Days Of Dinner Menus And Recipes (For 1-2) Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Okay, I was reading my new Men's Health (Oct 97) issue today and they have an article in the nutrition section about getting in and out of the grocery store in a decent amount of time, with only 10 items, and enough food to feed one (or two) for 5 dinners. Wanted an opinion as to the menu and some clarifications on cooking techniques (I'm still learning, and this looked like a neat way to cook for me and my roomie and get us out of the rut we've been in food-wise, and it looked to be pretty cheap :). So, here's the shopping list first: 1. Whole roasted chicken - medium sized ($4) 2. Red Potatoes, 5lb sack ($2) 3. Baby carrots, 2lb bag ($1.50) 4. Salad in a bag, 2lbs ($2.20) 5. Can of black beans ($1.10) 6. Rice, 2lb box ($2.20) 7. Jar of Salsa ($3) 8. Low-fat cheddar cheese, shredded, 8oz bag ($2.20) 9. Flour tortillas ($1.50) 10. Frozen mixed vegetable, 16oz bag ($1.50) And the "recipes" (many of which seem pretty ambiguous as to cooking times, etc, so any commentary on suggested amounts/cooking times would be helpful! Oh, and the recipes give a nutritional analysis that puts the meals under 22% CFF each): Monday: Roasted chicken with 'skin-on mashed potatoes' and carrots (20%CFF) Chicken is bought ready made Carrots get zapped in the microwave (perhaps with a bit of brown sugar or a few shakes of dill) or eaten raw. Potatoes: Scrub 8 potatoes and cut into 1/2 inch cubes (leave the skin on, saving time and nutrients). Microwave them in a deep dish until they're fork tender. Then add up to 2/3 cup hot skim milk as you mash the potatoes until you reach the desired consistency. Can add garlic, horseradish or chives if desired. Keep the leftovers for later, wrapped and refrigerated. Tuesday: Chicken hash with mixed veggies and green salad (22%CFF) Cut some of the remaining white meat into bite-sized cubes. Combine the leftover mashed potatoes into about a 2:1 ratio (for extra firmness, add an egg white if you happen to have one.) Saute burger sized patties over medium heat in a non-stick pan. When golden brown, flip and cook until hot throughout. Meanwhile, prepare a serving of mixed veggies according to package directions. open the ready-made salad and go light on a low-fat dressing. Wednesday: Chicken and vegetables over rice (17%CFF) Prepare the rice (make enough for leftovers!), then microwave what's left of the white meat with some frozen veggies. Cover the rice with the chicekn-vegetable mixture and sprinkle with cheese. Microwave again until the cheese melts. Thursday: Black bean burritos with cheese and salsa, and rice (13%CFF) Rinse and drain the beens and heat them. Wrap the beans and cheese in a tortilla along with some salsa and some of the leftover salad remnants. Heat up any leftover rise and serve on the side. Friday: Nachos (20%CFF) Slice remaining tortilla into wedges and heat them under the broiler until they're toasted. Remove from oven. Heat the remainder of Thursday's bean/cheese mixture and spoon it on top of your fresh-baked tortilla chips. Add salsa to taste, throw in whatever rice is left. >From: "William S. Grant, II" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flaxseed Information Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** According to the "Whole Food Catalog, a Complete Guide to Natural Foods": Flaxseeds are best kept refrigerated. Though the seeds may be used whole, grinding them improves their digestibility. Often sought more for health benefits than for culinary use (they have little flavor), flaxseeds are thought to be good for improving dry hair and for alleviating constipation. They are thought to be high in unsaturated fats, protein, iron, phosphorus, and niacin. Whole or ground flaxseeds can be sprinkled over yogurt, cottage cheese, salads, or cereals. Allow 1 to 2 Tbsp. of flaxseeds per serving. Cook ground seeds along with hot cereals. Add a Tbsp. or two to bread or muffin dough or combine with bread crumbs to make a topping for casseroles. >From: Elaine Pawelko ----- I grind up my flax seed in the coffee grinder and sprinkle it on cereal, yogurt, etc. as if it were wheat germ. Apparently it's not a good idea to grind up more than you are going to use in a day or two. I'm not sure why. Grind it "as needed." I was happy to see that Trader Joe's carries a breakfast cereal called "Flax Plus" for those of us too lazy to pull the seeds out of the refrigerator every day. Flax is a great discovery. It's really nice to be able to get omega 3 fatty acids from a vegetarian source. Salmon is so expensive! >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Freezer Storage Guide Recipe By :Woman's Day, Oct 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Beef, lamb, veal - raw: ground - 3 mos roasts - 9 mos steaks - 9 mos stew - 3 mos Pork, raw: chops - 3 mos ground - 2 mos roasts - 6 mos Chicken, turkey, raw: chicken (parts) - 9 mos chicken (whole) - 12 mos turkey (parts) - 6 mos turkey (whole) - 6 mos Cured and processed meats: bacon - 1 mo corned beef - 1 mo ham - 1 mo hot dogs - 1 mo Seafood, raw: fatty (salmon, blue) - 3 mos lean (cod, flounder) - 6 mos scallops - 4 mos shrimp - 6 mos Dairy: butter - 9 mos hard cheese - 6 mos raw egg whites - 12 mos Vegetables : Purchased frozen - 8 mos Misc: bread - 6 mos coffee - 4 mos cookie dough - 6 mos flour - 12 mos frozen juice concentrate - 12 mos nuts - 8 mos >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Prickly Pear Ice Recipe By :Authentic Mexican,Rick Bayless w/ Deann Groen Bayless Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 Pounds fresh prickly pears -- (abt 18 med) 1 Cup water 1 Cup sugar 3 Tablespoons freshly squeezed lime juice Cut a 1/2-inch slice off both ends of the prickly pears, then make a 1/2-inch deep incision down one side, end to end. Carefully (there are spines) peel off the rind, starting from your incision. If the prickly pear is ripe, the rind will easily peel away. Roughly chop the peeled fruit. Place the fruit in a blender or food processor. Add water, sugar and lime juice and blend for several minutes, or until the sugar is dissolved. Strain through a medium-mesh sieve. Taste for sweetness, adding more sugar or lime juice if necessary. Chill thoroughly. Pour chilled mixture into canister of ice cream freezer and freeze according to manufacturer's directions. When the ice comes out of the machine, it may be rather soft; for a firmer texture, let it ``ripen'' in your freezer for a couple of hours before serving. Serves 6. >From ``Authentic Mexican'' by Rick Bayless with Deann Groen Bayless (William Morrow, 1987) Posted on the San Jose Mercury News Web Site. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : HERE'S an unusual recipe that uses the fruit of the nopal cactus. The puree, before freezing, also makes a delicious sauce over ice cream or puddled under a simple bread pudding. Cal 212.5 Fat 1g Carb 53g Fib 7.2g Pro 1.5g Sod 12mg CFF 4% * Exported from MasterCook * Fried Apples Recipe By :"Deborah Kirwan" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples -- peeled and cored -- then sliced butter flavored spray brown sugar cinnamon fresh apple cider We just went out apple picking a week ago, and I've been using the apples to "fry" for dinner. I peel, core and slice the apples. Then I spray a non-stick frying pan with butter-flavored cooking spray. I cook the apples over a medium-low heat, stirring frequently and watching carefully so as not to burn. When they are cooked through and getting brown, I add a little brown sugar, a sprinkle of cinnamon, and about a quarter cup of fresh apple cider. Then I cook until the apples are glazed. These taste wonderful and they are low fat. - - - - - - - - - - - - - - - - - - - NOTES : I've been serving the apples with the turkey apple sausage that I got from the list. I can't believe how good it is. Both the flavor and texture are excellent. It is such a treat to be able to enjoy sausage and fried apples for dinner again. * Exported from MasterCook * Frittata, Reggie's Wanna Be Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Med All-Purpose Potatoes -- Diced 1 Med Onion -- Sliced In Circles 1 Clove minced garlic -- To 2 Cloves 1 Tbsp I Can't Believe It's Not Butter - Light -- or Margarine 1 1/2 Tsp Dried Thyme 1 Tsp Dried Oregano 1/2 Tsp Dried Rosemary -- Crushed Salt And Pepper -- To Taste 1 Tbsp Dried Parsley 1 Tsp Dried Marjoram 3 Eggs 1/2 Cup Egg Beaters(r) 99% Egg Substitute Dice potatoes and put into salted boiling water till they are soft but not falling apart. Slice onion in rings and separate. Heat nonstick skillet on stove and when hot put in I Can't Believe It's Not Butter - Light (or your choice of margarine), saute onion till translucent. Add minced garlic and potatoes. Add spices (you can substitute your preferences). Heat all way thru (can continue to cook till the potatoes start to have a little color). In a separate bowl, mix the eggs and egg beaters together till well blended. Add to skillet and cook till done. - - - - - - - - - - - - - - - - - - - NOTES : Here was the rest of dinner. It was quite good. You can substitute any of the herbs if you prefer others. Cal 151.5 Fat 4.7g Carb 19.4g Fib 2.1g Pro 8g Sod 250mg CFF 27.8% * Exported from MasterCook * Frozen Lemon Cheesecake Yogurt Bars Recipe By :Vegetarian Times, September 1997 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups nonfat plain yogurt 1 cup lemonade, frozen concentrate -- partially thawed 2/3 cup nonfat dry milk 1/2 cup skim milk 1/3 cup sugar 2 tablespoons lemon zest -- grated 1/2 cup fresh lemon juice In food processor or blender, combine all ingredients; process until smooth. Fill popsicle molds or small paper cups with yogurt mixture. If using paper cups, cover each cup with aluminum foil. Insert popsicle stick into each mold or cup. freeze until mixture hardens. Carefully remove from molds or cups before serving. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : The simplicity of these bars belies their wonderful, refreshing flavor, which is reminiscent of lemon cheesecake. [VT] * Exported from MasterCook * Fruit Puree Fat Replacement Recipe By :COOKING LIVE, SHOW #CL8968 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ripe but firm medium pears -- well washed 2 medium apples -- well washed 3/4 cup water 1 tablespoon lemon juice 1 tablespoon lecithin granules Cut fruit into eighths (do not core); place in a heavy medium saucepan. Add water, lemon juice and lecithin and bring to a simmer. Reduce heat to low; cover and simmer, stirring and mashing fruit occasionally, until mushy, 35 to 45 minutes. Let cool slightly. Press through a fine sieve (or food mill fitted with a fine grate) into a bowl. (It will have an applesauce-like texture.) Let cool completely. The fruit puree will keep, covered, in the refrigerator for up to 4 days or in the freezer for up to 6 months. Yield: 1 3/4 cups Per Serving (one tablespoon): 15 calories, 0g fat, 0mg sodium, 0mg cholesterol All recipes courtesy of Patsy Jamieson, Eating Well Magazine >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #10, Fast Track Breakfast Recipe By :Prevention's Stop Dieting and Lose Weight Serving Size : 4 Preparation Time :0:06 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces lowfat blueberry yogurt 1 1/4 cups skim milk 3/4 cup fresh blueberries 3 tablespoons nonfat dry milk powder 2 teaspoons honey INTRO - "This recipe makes several servings, so you can freeze any leftovers for other mornings. Just back in single-serving containers to freeze, then allow to thaw overnight in the refrigerator. Stir well before drinking." VARY with strawberry, blackberry, etc. TO MAKE: In a blender, blend the yogurt, milk, berries, milk powder, and honey until smooth. Each 180 cals, 1.5 g fat (7%) 1g fiber, 7mg chol., 125 mg sodium. Prevention's Stop Dieting and Lose Weight, Edited by Mary Jo Plutt (Rodale Press: 1994) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Smoothie #11 Recipe By :"Y.C. Bacandreas" Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 banana -- preferably frozen orange juice wheat germ vanilla cinnamon skim milk ice -- optional My usual blend is something like this: 1 banana, orange juice, wheat germ, vanilla, cinnamon and skim milk. I like to freeze my bananas ahead and that helps make it cold and frothy without adding ice, but sometimes i add ice too. - - - - - - - - - - - - - - - - - - - NOTES : One of my favorites is a fruit smoothie. I just throw it all into a blender and when i am really rushed i can drink it in the car on my way. * Exported from MasterCook * Fruit Smoothie #12 Recipe By :"Y.C. Bacandreas" Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- frozen peaches skim milk orange juice wheat germ nutmeg Another favorite is frozen peaches, skim milk, orange juice, wheat germ and nutmeg. - - - - - - - - - - - - - - - - - - - NOTES : One of my favorites is a fruit smoothie. I just throw it all into a blender and when i am really rushed i can drink it in the car on my way. * Exported from MasterCook * Fudge Brownies, Hot Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 3/4 cup sugar 2 teaspoon baking soda 1/4 cup unsweetened cocoa 1/2 teaspoon salt -- optional 1/2 cup skim milk 1 teaspoon vanilla 1/4 cup unsweetened applesauce TOPPING 3/4 cup brown sugar, packed 1/4 cup unsweetened cocoa 1 1/4 cup hot water -- from 1 to 1 3/4c Preheat oven to 350F. Spray 8x8 baking pan with nonstick spray. In a large bowl mix flour, sugar, baking soda, salt and cocoa. Sift if needed. Stir in milk, applesauce and vanilla. Spread in prepared pan. Mix remaining ingredients in a medium size bowl stirring to blend. Pour over batter and DO NOT stir. Bake for 40 minutes and serve warm scooping sauce from the bottom. As it bakes a fudgy sauce forms on the bottom. The thickness of this sauce depends on the amount of water used. 1 cup of water makes a pudding like consistency that gets thinner the more water you add. I used 1 1/4 c water for a medium thick sauce. Serve with a fat free frozen yogurt spooning sauce over - no one will ever know the fat is missing! Extremely addicting and yummy! Entered into MC by Kim Reese Taken from the website http://www.rahul.net/fatfree/recipes/brownies/hot-fudge-brownie Part of the Fatfree Vegetarian Archive located at http://www.rahul.net/fatfree I used Lighter Bake instead of applesauce - worked fine. Nutritional Analysis from MC calories 203, fat .8g, carbo 49g, sodium 415mg, CFF 3.4%, protein 2.8g. - - - - - - - - - - - - - - - - - - - NOTES : I got the link to this recipe off a newsgroup. Lucky for me and now you! They are really great and easy to make. * Exported from MasterCook * Garden Tomato Pasta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups chopped fresh tomatoes 1/2 cup chopped cilantro Sliced olives 3 tablespoons olive oil 10 ounces angel hair pasta Combine and let stand at room temperature. Cook angel hair pasta al dente. Top with tomato mixture. Then top with coarsely crumbled feta cheese, toasted pine-nuts. >From: nifer@fab.net (Jennifer) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gingered Lamb And Quinoa In Phyllo Recipe By :Splendid Grain by Rebecca Wood (1997) Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon extra virgin olive oil -- may be doubled 1 medium onion -- finely chopped 3 ounces oyster mushrooms -- chopped (or shiitake or button mushrooms) 1/2 pound lean ground lamb 1/2 teaspoon fresh thyme leaves -- (from about 3-sprigs) salt and pepper -- to taste 3 cups quinoa -- cooked (steamed) 1/3 cup roasted red peppers -- (bell) minced 1/4 cup flatleaf parsley -- chopped fresh 1/4 cup pine nuts -- or less 1 tablespoon fresh ginger root -- minced 16 sheets phyllo dough -- thawed diet margarine -- spray* *instead of 8-tbls unsalted butter, melted. Heat oil in a medium saute pan over medium high heat. When hot, add the onion and saute for about 4 minutes, or until translucent. Add mushrooms and saute for about 5 minutes, or until the mushrooms give off their liquid. Add the lamb and saute for 4 minutes, or until it begins to color. Season with thyme, sea salt, and freshly ground pepper. Remove from the heat and let cool. Combine the lamb mixture with the quinoa, red pepper, parsley, nuts and ginger. Preheat oven to 375degF. Unroll the phyllo sheets on a smooth dry surface. Cut the layered sheets in half to make 32 sheets 6-1/2 inches wide. Cover tightly with plastic wrap and then cover with a damp towel to prevent phyllo from drying out. Remove 4 half sheets of phyllo, one at a time. Spray each with margarine and layer the prepared sheets one on top of another. Spread 1/2 cup of the filling along 1 end of the top sheet about 1 inch from the end, leaving 1/2 inch on each side free of any filling. From the end with the filling, roll 1 or 2 turns to totally enclose the filling. Then fold in the 2 long edges of the phyllo and roll to the end of sheet. Spray the outside. Place on an ungreased baking sheet. Repeat with the remaining phyllo sheets and filling. Bake for 15 to 20 minutes, or until golden brown. Remove from the oven and serve hot. Nutrition analysis from MasterCook: EACH 220 cals, 6.4 g fat (25.8%) Other books by author of "Quinoa: the supergrain" >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe I have been meaning to try: like a spring roll with quinoa, pine nuts, mushrooms and lamb. (or ground chicken ) * Exported from MasterCook * Granola #8, Dried Fruit Recipe By :Cooking Light, Nov/Dec 1994, page 196 Serving Size : 20 Preparation Time :0:21 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups regular oats -- uncooked 1/2 Cup sliced almonds 1 1/4 Cups honey 1/2 Cup nutlike cereal nuggets 1 Tablespoon margarine -- melted 1 Teaspoon ground cinnamon 2 1/2 Cups flaked whole-grain wheat cereal with almonds 1/2 Cup dried cranberries 1/2 Cup dried tart cherries 1/2 Cup dried banana chips Combine oats and almonds, and spread the mixture evenly in a 15 x 10-inch jelly-roll pan. Bake at 325 degrees for 15 minutes or until toasted, and set aside. Combine honey, cereal nuggets, margarine, and cinnamon in a large bowl. Add the oat mixture, and stir well. Spread honey-oat mixture evenly into jelly-roll pan. Bake at 325 degrees for 20 minutes or until dry. Let cool; break into large pieces, and set aside. Combine the whole-grain wheat cereal and dried fruits in a large bowl, and stir in honey-oat mixture pieces. Yield: 20 servings (serving size: 1/2cup). Store granola in an airtight container. Serve with skim milk. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 246.9 Fat 7.2g Carb 44.5g Fib 4.5g Pro 6.5g Sod 9mg CFF 24.2% * Exported from MasterCook * Green Apple And Jicama Slaw Recipe By :Houston Gourmet Cooks 2, p. 33 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large red bell pepper -- roasted, seeded and peeled 3 green apples 2 medium jicama 1 tablespoon fresh parsley -- chopped 3 tablespoons tarragon vinegar 6 tablespoons rice vinegar 3 tablespoons honey salt white pepper -- freshly ground Roast, peel and seed red pepper and cut into julienne strips. Peel, core and cut apples into matchstick -size pieces. Peel and cut jicama into matchsticks. Combine red pepper, apple, jicama, parsley, vinegars, honey, salt and white pepper. Toss until well mixed. Serve cold and crispy. Lou's note: I didn't have tarragon vinegar, so I used balsamic vinegar. I supposed other kinds could be used as well. >From MC nutritional analysis: 90 calories, .1g fat. >From: Lou Parris - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Beans With Lemon Recipe By :COOK ALONG XIV ON COOKING LIVE; Gourmet Magazine Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound haricots verts 1 teaspoon fresh lemon juice 1 teaspoon finely chopped fresh flat leafed parsley 1/2 teaspoon freshly grated lemon zest Freshly ground black pepper In a large saucepan of boiling salted water cook beans until crisp-tender (about 2 minutes) and drain in a colander. In a bowl toss beans with lemon juice, parsley, lemon zest, and pepper and season with salt. Per Serving: 16 calories and 0 grams of fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - Serving Ideas : See "Menu for Two" * Exported from MasterCook * Gremolata Recipe By :COOK ALONG XIV ON COOKING LIVE; Gourmet Magazine Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoon finely chopped fresh flat-leafed parsley leaves -- (wash and dry before chopping) 1 teaspoon minced garlic 1 teaspoon freshly grated lemon zest Freshly ground black pepper to taste In a small bowl stir together gremolata ingredients and season with salt. Yield: 3 tablespoons Per Serving: 2 calories and 0 grams of fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - Serving Ideas : See "Menu for Two" * Exported from MasterCook * Grilled Sesame Chicken Breast Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Brown Sugar 3 Tbsp Soy Sauce, Low Sodium 1 Tbsp Sesame Seeds 2 Cloves Garlic -- chopped 1/8 Tsp Black pepper 4 Skinless Boneless Chicken Breast Halves Combine all ingredients except chicken in a shallow dish. Mix well. Add chicken, turning to coat. Cover and marinate in the refrigerator at least 2 hours. Remove chicken from marinate. Put the marinade aside. (I used a nonstick stove top grill...it is round and sits over the gas (or electric) burner on the stove - Reggie) Grill 4 to 5 inches from medium-hot coals for 15" from medium-hot for 15 minutes. Turn and baste frequently with reserve marinade. Serves 4. Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was really quite good. Fairly quick to prepare. Cal 130.5 Fat 2.7g Carb 3.8g Fib 0.1g Pro 21.7g Sod 424mg CFF 19.5% * Exported from MasterCook * Grilled Turkey, Portobello Mushrooms And Vegetable Kabobs Recipe By :Manitoba Turkey Producers Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinned and boned Turkey Thighs -- cubed -- or Breasts 2 Whole Portobello mushrooms -- quartered 1/2 Medium red bell pepper -- cut into cubes 1 Small yellow squash -- cut into rounds 1 Small zucchini -- cut into rounds Marinade: 1/2 Cup green onions -- chopped 1/3 Cup olive oil 1/4 Cup balsamic vinegar 1 tablespoon Worcestershire sauce 2 Tsp garlic -- minced 1 Tsp dried rosemary 1 Tsp dried tarragon Place turkey cubes and mushroom quarters in a large ziplock bag. In a small bowl combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours to overnight. Barbecue on medium-high for 10 to 12 minutes or until turkey is no longer pink. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Potatoes And Onions Recipe By :TOH, Apr/May 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Med Red Potatoes -- Thin Slice 1 Med Onion -- Thin Slice 1/2 Tsp Italian Seasoning 1/8 Tsp Pepper 1 1/2 Tbsp I Can't Believe It's Not Butter - Light -- -- Melted, *Note *NOTE: Original recipe used 2 T margarine, melted In an ungreased 2 qt microwave-safe baking dish, layer half the potato and onion slices. Combine Italian seasoning and pepper; sprinkle half over the onion and potato layer. Drizzle with 1 T margarine. Repeat layers. Cover with vented plastic wrap. Microwave on high for 12 min or until potatoes are tender, turning dish after 6 min. Yield: 4 servings Diabetic Exchange: 1 serving: 1 1/2 starch, 1/2 fat The recipe was tested using a 700 watt microwave - TOH editor Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good...quick and easy too!! Nice for one of those hurried evenings. Cal 76.1 Fat 2g Carb 12.9g Fib 1.5g Pro 1.6g Sod 175mg CFF 23.4% * Exported from MasterCook * Hot And Sour Soup #4 (Seun Lot Tong) Recipe By :COOKING LIVE, SHOW #CL8964 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups nonfat chicken broth 1 slice ginger -- 1/2-inch thick -- lightly smashed 40 tiger lily buds -- soaked in hot water 30 minutes -- washed - hard ends removed - cut in half 2 tablespoons cloud ears -- soaked in hot water 30 minutes -- washed three times to remove grit 1/2 cup bamboo shoots -- julienned 1/4 teaspoon salt 1 1/2 teaspoons hot pepper flakes 3 tablespoons red wine vinegar 4 ounces lean pork loin -- shredded 3 tablespoons cornstarch -- mixed with 3 tablespoons cold water 2 large eggs -- beaten 1 1/2 teaspoon dark soy sauce 2 cakes fresh bean curd -- (8 ounces) -- cut into 1/3-inch strips 2 tablespoons finely sliced scallion greens In a large pot place stock, ginger, tiger lily buds, cloud ears, bamboo shoots, and salt. Cover pot and bring to a boil over high heat. Lower heat and simmer for 10 minutes. Add hot pepper flakes and vinegar and stir in. Turn heat back to high and return soup to a boil. Boil for 2 minutes. Add pork, stir and cook for 2 minutes more. Stir cornstarch mixture and pour into soup, stirring to combine thoroughly. Add beaten eggs in the same manner. Add soy sauce and mix well. Add bean curd strips, stir and bring soup back to a boil. Turn off heat, transfer to a heated tureen, sprinkle with sliced scallions, and serve. Yield: 6 servings Per Serving: 173 calories, 5.5 grams of fat, 27 percent calories from fat, 87mg cholesterol, 361mg sodium All recipes courtesy of Eileen Yin-Fei Lo, The Chinese Way >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup, Peking Recipe By :Eat More Weigh Less (tm) Cookbook, Terry Shintani 1995 ed. Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoon Cornstarch 2 tablespoon Cider vinegar 1 can Vegetable broth -- with 1 1/2 cup water 1 tablespoon Low sodium soy sauce 1/2 cup Water 1/2 teaspoon Sea salt 1/4 cup Dried wood ears -- (black mushroom) 1/4 cup Dried golden needles -- (dried lily flowers) 1/4 cup Tofu -- cubed -- (about 1/2 small cake) 1/4 teaspoon ground white pepper 1 tablespoon Scallions -- minced -- (for garnishing) Boil water and soak wood ears and golden needles separately for about 15 minutes. Break off hard pieces from wood ears and hard stems from golden needles, if any. Cut golden needles in halves and snap the large pieces of wood ears into smaller pieces. Wash and drain. Mix the corn starch with 1/2 cup cold water. Stir until smooth. Mix vinegar and pepper. Mix vegetable broth and water. Add salt and soy sauce. Bring to a boil and add wood ears and golden needles. Boil 1 minute. Add tofu. As soup boils, stir in the well-stirred corn starch mixture until it thickens. Serve in bowl with vinegar and pepper. Garnish with scallions. Serve hot. Makes 4-6 portions. 1 portion Cal 46.9 Fat 1.2g Protein 30% Carbo 48% CFF 21% >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Huevos Rancheros Recipe By :Cooking Light, Sept. 1995, page 130 Serving Size : 2 Preparation Time :0:30 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 Ounces no-salt-added tomatoes -- undrained, chopped 15 Ounces no-salt-added black beans 4 1/2 Ounces chopped green chiles -- undrained 2 Tablespoons chopped fresh cilantro 2 Teaspoons chili powder 1/2 Teaspoon ground cumin 1/4 Teaspoon salt 1/8 Teaspoon pepper 2 eggs 1/2 Ounce shredded reduced-fat sharp cheddar cheese -- (2 1 tablespoons ) 2 Tablespoons chopped green onions Combine the first 8 ingredients in a large nonstick skillet; stir well, and bring to a boil. Cover, reduce the heat, and simmer the tomato mixture for 10 minutes. Break each egg into a custard cup, and slip eggs from cups into tomato mixture. Cover and simmer for 6 minutes or until the eggs are done. Remove eggs with a slotted spoon. Spoon half of the tomato mixture onto each of 2 plates, and top with eggs. Sprinkle 1 tablespoon cheese and 1 tablespoon green onions over each serving. Yield: 2 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 433.2 Fat 7.2g Carb 66.3g Fib 22.4g Pro 29g Sod 413mg CFF 14.5% * Exported from MasterCook * Jerusalem Chickpea Sandwich Filling Recipe By :Lorna Sass' Short-Cut Vegetarian (1997) Serving Size : 4 Preparation Time :0:05 Categories : Eat-Lf Mailing List Legumes Mediterranean Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 rib celery -- quartered 15 ounces cooked chickpeas -- drained and rinsed 4 tablespoons lemon tahini sauce -- see recipe 1 tablespoon fresh lemon juice -- or more salt and white pepper 4 pita bread rounds 2 tomatoes -- thinly sliced 1 cup sprouts -- and/or lettuce MAKES 2 CUPS (enough for 4 sandwiches) Pulse the celery in a food processor until coarsely chopped. Add the chickpeas (garbanzo beans), lemon-tahini sauce, lemon juice and a little salt. Taste and add additional 1 to 2 tablespoons sauce, salt and pepper, as needed. With 4 tablespoons of tahini sauce: 405 cals, 7.8 g fat (17%) TIP - try to make this the night before. Good on tortilla's and as a cracker spread or veg dip. Good on crostini. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lamb Chops With White Beans And Gremolata Recipe By :COOK ALONG XIV ON COOKING LIVE; Gourmet Magazine Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 rib lamb chops, lean -- frenched and trimmed of all fat -- (3/4 pound total) Vegetable oil cooking spray 1/4 cup chopped onion 1/3 pound plum tomatoes -- chopped fine -- (about 1 cup) 1 1/2 teaspoons minced garlic 1/2 teaspoon fresh rosemary leaves -- finely chopped 1/2 cup nonfat chicken broth 1 cup canned small white beans -- rinsed and drained 2 tablespoons gremolata -- (see recipe) Preheat oven to 400 degrees. Pat lamb chops dry and season with salt and pepper. Lightly spray a large shallow flameproof casserole or heavy ovenproof skillet (about 12 inches in diameter) with vegetable oil and heat over moderately high heat until hot but not smoking. In a casserole brown lamb chops about 1 1/2 minutes on each side and transfer to a plate. Add onion to casserole and cook, stirring, over moderately low heat until softened. Add tomatoes, garlic, and rosemary and cook over moderate heat, stirring, 1 minute. Stir in broth and beans and simmer, stirring occasionally, 3 minutes. Arrange lamb chops on top of bean mixture and roast, uncovered, in middle of oven 5 minutes for medium-rare. Let lamb chops and bean mixture stand, loosely covered, 5 minutes. Transfer lamb chops to another plate and toss bean mixture with gremolata. Serve lamb chops with beans. Yield: 2 servings Per Serving: 405 calories and 13 grams of fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - Serving Ideas : See "Menu for Two" * Exported from MasterCook * Lemon Tahini Sauce Recipe By :Lorna Sass' Short-Cut Vegetarian (1997) Serving Size : 16 Preparation Time :0:10 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch flatleaf parsley -- about 30-sprigs 1/2 cup tahini (sesame paste) 2 cloves garlic -- may be doubled 4 tablespoons fresh lemon juice -- or more 2 tablespoons water -- (2-to-6 tbs) 3/4 teaspoon salt -- or to taste 1/8 teaspoon cayenne -- optional MAKES ABOUT 1 CUP. Holding the parsley in a bunch, trim off and discard an inch or so from the bottom of the stems. Cut the bunch crosswise into thirds. Place in a colander, rinse, and drain. Bounce the colander up and down to shake off excess water. Place tahini, parsley, garlic (4 to 5 large cloves) and 2 tablespoons of water into the bowl of a food processor. Blend well, scraping down the sides of the bowl as needed and adding enough additional water and or lemon juice to create a sauce with a smooth, pourable consistency and a nice puckery taste. Add salt and cayenne to taste. Refrigerate for up to 1 week. Uses: Toss with grains and chopped carrots for a colorful salad. Blend with chickpeas for a spread. Spoon over cooked kale or broccoli or other vegetable. Per tablespoon: 4.1 g fat; about 50 cals. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Wheat Broccoli Pilaf Recipe By :modifed -- The Quick and Easy Vegetarian Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 1 medium onion -- chopped 1/2 cup bulgur 1/2 cup dried lentils 2 cups water 1 teaspoon salt 1 cup broccoli -- sliced 1 cup plain nonfat yogurt Saute onions and bulgur in oil until onion is soft. Stir lentils and water into sauteed mixture, bring to a boil. Sprinkle broccoli over mixture, cover and simmer for 20 to 30 minutes, until water is absorbed and broccoli is tender. Serve topped with yogurt. >From: dbrukner - - - - - - - - - - - - - - - - - - - NOTES : One of my favorites! The nutty flavor combined with the contrast between the hot pilaf and cold yogurt is wonderful. * Exported from MasterCook * Lesser Known Melons Recipe By :San Jose Mercury News, Aug. 27, 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** + Honeydew: This large oval melon has smooth, creamy-white to yellow-green skin. Its pale green flesh is crisp, juicy and, when ripe, it is very sweet. Some say it is the sweetest of melons. Choose melons that are on the creamy-white side with a honey-like aroma. The blossom end should be slightly soft. Skip those with flat white or greenish color. Ditto those that are as hard as a baseball. + Orange-flesh honeydew: Part of the honeydew family, this sweet melon is more like a cantaloupe in color, taste, texture and aroma. When ripe, the rind is light salmon pink. + Juan canary: Sweet, fragrant and juicy, this oblong melon has a pleasantly crisp texture. It is ripe when the rind has turned canary yellow. + Crenshaw: A cross between a casaba and a Persian melon, this melon has dense, salmon-colored flesh. The flavor is both sweet and spicy. When ripe, the melon will be medium yellow all over. Handle with care -- Crenshaws are fragile. Refrigerated, it will keep longer than a week. + Santa Claus: Striped like a watermelon, these melons have creamy-white to yellow flesh. Crisp and juicy, they taste similar to a casaba. The brighter the yellow in its stripe, the riper and more flavorful it will be. Both ends should give slightly under pressure. + Sharlyn: Sweet and fragrant with creamy-soft, juicy flesh that is good down to its rind. It is fully ripe when then skin under the netting is a uniform orange. Published Wednesday, August 27, 1997, in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Luncheon Meat Rice Dinner Recipe By :Better Homes & Gardens, Meat Stretcher Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup long-grain white rice -- uncooked 1/2 cup onions -- chopped 1 1/3 cup water 1/2 teaspoon salt 2 cup frozen green peas -- thawed and cooked 12 ozs Spam(r) Lite luncheon meat -- cubed 10 3/4 ozs low-fat cream of mushroom soup 1 cup skim milk 1/2 teaspoon poultry seasoning Preheat oven to 350. Prepare a 10 x 6 x 2" pan with cooking spray; set aside. In a saucepan, combine rice, onions, water, and salt. Bring to a boil. Reduce heat and simmer 15 minutes, or until rice is done. Remove from heat and let stand covered for ten minutes. Add peas, meat cubes, soup, milk, and poultry seasoning. Mix well. Spread into prepared pan. Cover and bake for 40 minutes. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meatballs Recipe By :Joyce Battaglia Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound beef round steak, R-T-C -- ground -- or ground turkey 1/2 cup corn flakes -- crumbled 1/2 cup evaporated skim milk 1/4 cup onion -- finely chopped 1 Clove garlic -- smashed & minced 1/4 cup chili sauce 1 tablespoon Worcestershire sauce 1 teaspoon salt 1 teaspoon pepper Blend meat with cornflake crumbs & milk. Add remaining ingredients & blend lightly. With wet hands, shape into small balls (yield about 30 meatballs). Place on cookie sheet & bake in 400 degree oven for 12 to 15 minutes. Serve with sauce (see recipe). >From: "Karen Lim" - - - - - - - - - - - - - - - - - - - NOTES : My family likes this with string fries and boiled mixed (frozen bag) veggies for a simple dinner/lunch... the kids love it (well, at least my 7 yo cousins do!)... they go well with pasta too... spaghetti and meatballs. * Exported from MasterCook * Mediterranean Shrimp With Feta Cheese Recipe By :Cooper Clinic Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mediterranean Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 2 tablespoons tomato paste nonstick cooking spray 1/2 teaspoon cayenne pepper 1 can chopped tomatoes -- (16 oz.) 1 teaspoon minced garlic 1 tablespoon fresh parsley -- chopped 2 pounds shrimp -- peeled, deveined 1 tablespoon fresh basil -- chopped -- (or 1/4 tbls. dried basil) 6 ounces feta cheese 8 cups cooked pasta 1. Spray a nonstick skillet with cooking spray, saute onion. 2. Add tomatoes with juice, parsley, basil, tomato paste, cayenne pepper, and garlic; cover and simmer 10 minutes. 3. Add shrimp to sauce and cook 2 to 3 minutes. If sauce is too thick add up to 3 Tbls. of water before adding shrimp. 4. Pour into a 3 quart baking dish. 5. Crumble cheese over shrimp; bake 10 to 15 minutes at 350 degrees and remove from oven. 6. Serve over pasta (I use angel hair or linguine) Yield: 8 servings Per Serving: 346 cal., 6 gm. fat, 22 gm. pro., 49 gm. carb., 101 mg. chol, 461 mg. sodium, 4 gm dietary fiber. Hope you like it. It's quick and one of our favorites even if you have to take out a mortgage to buy shrimp here! Love,Barb By (Barb Pearson) bcpears@ibm.net >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : This is an absolutely wonderful low-fat recipe for shrimp. It's from my friend Barb who now lives in Switzerland (hence the remark about the mortgage). My caveat on shrimp: They don't need to be cooked long at all and will not be good if they are over-cooked. I notice the other recipes that were posted only cook the shrimp a few minutes and that's they way I do it. Good news for those of you who like Mediterranean fare; Alpine Lace makes a fat free feta. And it ain't half bad. ["smithg" ] * Exported from MasterCook * Menu For Two Recipe By :COOK ALONG XIV ON COOKING LIVE; Gourmet Magazine Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** GROCERY LIST LOW FAT MENU FOR 2 ADULTS: Chilled Curried Yellow Squash Soup, see recipe Lamb Chops with White Beans and Gremolata, see recipe Green Beans with Lemon, see recipe Produce: 1 onion 1/3 pound plum tomatoes 1 head garlic 1 bunch fresh rosemary 1 bunch fresh flat-leafed parsley (leaves washed and dried) 1 lemon 1 leek 3/4 pound yellow squash 1/4 pound haricots verts Groceries: Vegetable oil cooking spray 1 can chicken stock 1 cup rinsed and drained canned small white beans 1 tablespoon low fat sour cream Major Grey's chutney Meat: 4 rib lamb chops, frenched and trimmed of all fat (3/4 pound total) Pantry: Salt and pepper Extra virgin olive oil Curry powder Turmeric (AIRING WEDNESDAY, SEPTEMBER 17, 1997) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millet Pilaf With Saffron Peppers Recipe By :The Savory Way by Deborah Madison (1990) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter -- or sunflower seed oil -- may be doubled 1 cup millet 1 small onion -- finely chopped 1 bay leaf 1/4 teaspoon turmeric 2 teaspoons chopped fresh marjoram -- (1/2-tsp dry) 1 tablespoon chopped fresh basil -- (1-tsp dry) 1 tablespoon chopped fresh parsley salt 2 cups water 1/2 cup Roasted Peppers with Saffron and Basi -- l (see recipe) -- diced into small squares 1 tablespoon chopped herbs -- for garnish freshly ground pepper NOTE: DM's recipes calls for 3 to 4 tablespoons of butter: half to be used to roast the millet and the other half to soften the onions. Melt the butter in a skillet, add the millet, and roast, stirring often, over medium heat. When the grains have started to color (and possibly pop), after about 4 minutes, remove them from the heat and set them aside. In a heavy saucepan fitted with a lid, melt additional butter or use a liquid, softened the onion with herbs, about 5 minutes. Season lightly with salt. Add the millet, stir to combine, and pour in the water. Bring to a boil, cover, and adjust the heat to very low or set the pot on a Flame-Tamer. Cook for 35 minutes; then add the roasted peppers and gently combine them with the millet, using a fork. Return the lid to the pot and continue cooking for 5 to 10 minutes or until the millet is sufficiently done. (If it isn't quite done but the water has been absorbed, add 2 or 3 tablespoons water, cover, and continue to cook for 5 minutes.) Loosen the grains and gently heap the millet into a serving dish. Garnish with the herbs and freshly ground pepper to taste. Chef's Notes --> Millet makes a lovely golden pilaf with a pleasant nutty flavor and textural surprises. Unlike other grains, individual millet seeds do not end up completely separate, nor do they cook absolutely evenly. What you'll end up with is a fluffy pilaf that is also a little crunchy. Millet is also a thirsty grain with an enormous capacity to absorb liquids. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : **A juicy stew -- one made with eggplants and tomatoes, chick peas or plump white beans -- would be just the thing to serve alongside. This pilaf is seasoned with marjoram, basil, and a hint of saffron from the peppers. Toasting the millet seeds in butter gives the millet a nutty flavor and keeps it moist and succulent. The saffron peppers can be made days or weeks in advance. * Exported from MasterCook * Minestrone, Chunky Recipe By :Low-Fat Ways to Cook Vegetarian Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 1/2 Cups Chopped Onion 3/4 Cup Carrot -- Abt 1 Med, Halved Lengthwise And Sliced 1 Clove Garlic -- Minced 1/2 Cup Long-Grain Rice -- Uncooked 2 1/2 Cups Water 1 1/4 Cups Nonfat Veg Chicken Broth, Low Sod -- * Note 29 Oz No-Salt-Added Whole Tomatoes -- Undrained, Chopped 1 Tsp Dried Italian Seasoning 2 Cups Zucchini -- Abt 1 Med, Halved Lengthwise And Sliced 15 Oz Cannellini Beans -- Canned, Drained 10 Oz Frozen Chopped Spinach -- Thawed, Drained 1/4 Tsp Pepper 2/3 Cup Parmesan Cheese *NOTE: Original recipe stated you can use veggie or regular chicken broth, undiluted Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and garlic; saute 3 min. Add rice and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 min. Add zucchini and next 3 ingredients; cook an additional 5 min. Ladle into individual soup bowls, and sprinkle with cheese. Yield: 7 (1 1/2 C) servings According to original recipe per serving: Cal 187, Fat 4.3g, Carb 29.1g, Pro 9g, Sod 375mg, CFF 21% This was very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : According to MC: Cal 347.3 Fat 4.7g Carb 58.8g Fib 14.5g Pro 23.9g Sod 260mg CFF 11.3% * Exported from MasterCook * Minted Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup chopped onion 2 1/2 tablespoons dried mint leaves 1 cup rice -- uncooked 2 cups water 1/8 teaspoon pepper Heat oil in a saucepan over medium heat until hot. Add onion and mint; saute until onion is tender. Stir in rice. Add water and bring to a boil. Cover, reduce heat and simmer 20 minutes until liquid is absorbed. Remove from heat and stir in pepper. Note: original recipe used 2 cups low-salt chicken stock for the water. I used water since i was using it with shrimp, not chicken. These numbers are based on using the chicken stock. serving size 1/2 cup. calories 133 (18% from fat); protein 3 g.; fat 2.6g For one serving of rice with shrimp: 324 calories (25% from fat) :) >From: "Y.C. Bacandreas" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Cooking Tips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** ***** When washing measuring cups or other utensils that have had dry flour in them...I give them a quick wipe with a paper towel or quick rinse in cold water before I wash them with hot water. Hot water will activate the gluten and that is why you have a gooey mess when you try to wash immediately with hot water. [Reggie Dwork ] ***** To get honey out of a glass measuring cup I measure margarine or oil first or use a bit of nonstick cooking spray sprayed into the cup/ measuring spoons etc. The honey (or other sticky ingredient) won't stick to the insides of the cup/ measuring spoons etc. [Reggie Dwork ] ***** Measuring cups, etc., containing flour, pots/dishes containing cooked milk, melted cheese, or other cooked dairy products will benefit from first being rinsed in cold water. [poobery@ix.netcom.com] ***** On Keeping Up With The Demand For Ice: I started running leftover cans through the dishwasher, then filling them (about 3/4 full) with water and freezing them. (The water, of course, expands, which is why you don't fill them to the top.) Some of the cans "bulge" and can only be used once, but you'll quickly learn to spot the quality ones. Just run a little warm water over the outside of the can and the ice comes right out. The great part about it is that odd-sized cans can be set in little nooks and crannies in the freezer--they don't require lots of surface space like ice cube trays. Plus, the big ice cubes they produce don't melt down as fast as standard ones. [poobery@ix.netcom.com] ----- Going along with the freezing water in containers. For camping we would freeze water in old plastic milk jugs. This way when the water melted we could use the water. The jugs were clean so we could use it for drinking or cooking and not have to run all over the campground looking for a faucet. ["Dorothy Tapping" ] ----- I like freezing water in various size tupperware containers, or those plastic throw away containers that you bring home from the grocery. The bigger pieces of ice really do last a lot longer. We started doing that on long trips with the cooler. [schnob@infi.net] ----- Isn't it funny the things we remember from our childhood.... I came from a family of 5 kids, who loved iced tea, so ice was always in demand. We were not fortunate enough in the 60's-70's era to have an ice maker (and I still don't), so we used to put gallon milk jugs in the deep freeze full of water... this was when the milk cartons were paper...and used an ice pick to chop ice for our meals. We were always drinking milk, so cartons were always on hand. [ "Doug and Linda Jividen" ] ----- We do the same when hiking or canoeing--only we use plastic soda bottles (smaller than 2-liter are lighter to carry.) As the ice melts you have ice water to drink. [BLAdams96@aol.com] ***** On Freezing Fish: If you find a good special on fresh fish, it will keep well in the freezer in a wax milk carton. Cut the top off so that you have a rectangular open end box. Measure the top opening. Divide that in half & add one inch. Cut at the corners that far down. For instance if I use a quart container, I'm going to cut approx 3.5 inches down at each corner to make 4 flaps that will extend a little over halfway across the top. Bend these flaps a couple of times BEFORE you fill up the carton or you will have water everywhere! Put the fish in the carton. Fill within 1/2 inch of the top with water, making sure that the fish is completely covered. Fold the flaps, tape down & mark with the date & type of fish. The fish will keep better, you dont have to worry about the lid popping off in the freezer, square milk cartons stack well, you've recycled your milk carton, & you don't have to wash it when you're done. Hard to beat. [ "smithg" ] ----- this is a great idea and it really works, but, I'm lazy, so I just remove the staple, clean out the carton - add the fish & water to the top (where it old folds/creases are), reseal the carton so it looks like original (almost) then fold this whole top over to one of the slanted sides, tape it down well with masking tape, mark it, & freeze it - better than commercially frozen fish these cartons are also great for storing soup, spaghetti sauce, etc.... ["Rund Bloechl, Sharen" ] ***** If your honey has crystallized, just pop it in the microwave, or in a pan of hot water, or in the oven (in water) for a little while. Of course, I do mean in a jar then in the water. It will melt back down and be usable again. Honey stores better in glass jars than in plastic. I buy mine in milk jugs every 4 months(we use basically all honey no sugar and it is local for the benefit of my allergies). I pour a pint at a time into a ball jar and the rest immediately goes into a large glass jar and into the basement(cool and dark where all of my canned goods go). [MOOSE10475@aol.com] ***** On Pasta Makers: If you use a pasta maker, don't try to wash the die immediately. Let it dry out then use a paper clip to poke the dried pasta out of the holes and wash as normal. [MOOSE10475@aol.com] ----- I found (before breaking my pasta machine - BOO HOO) that sticking the dies in the freezer before poking with a paper clip or pin worked too. This leads to another hint - If you think the pasta dough is too thick, DON't attempt to extrude it. That breaks the gears!!!! [GwynneC@aol.com] ***** As I was making muffins, it occurred to me that some of you might use this: To fill muffin tins with the same amount of batter in each cup, and have no spills, I just use an ice cream scoop--scoop up the batter, and drop in each cup. I have a couple of different size scoops--one for "Texas" size, one for regular, and one for cookies. [Janine ] ***** I also keep computer mailing labels in my kitchen, to stick on my Rubbermaid containers--with contents, calorie and fat grams and date. [Janine ] ***** I also *love* those rubbermaid turntables--have them in my cupboards for jars and canned goods--much more accessible--no hunting in the back. I also keep 2 in my refrig. 1 on the top shelf, and one on the bottom. I use it for all the sauces, jellies, f-f cream cheese and margarine etc. [Janine ] ***** On Tomato Paste: I don't know if anyone else will find this useful. I use those little cans of tomato paste fairly often, and I've found an easy way to get all of the paste out. I cut open both ends with a can opener, remove one of the end pieces, and use the other end piece to push the tomato paste out. This removes the majority of the paste, and any residue can be easily scraped out with a spoon. [miller@micro.ti.com (Jenni Miller)] ----- To expand on what jenni does with tomato paste... I measure out 1 T blobs of it and put them onto a baking sheet and then into the freezer. When they have frozen I remove them and put them into individual plastic wrap and stick them as a group into a zip lock bag back in the freezer. [Reggie Dwork ] ----- Although I haven't yet tried it, I remember a technique that is a variation of Jenni and Reggie's idea. That is, remove the ends of the can, put the can in a plastic bag, and freeze the entire thing. Then when you need some tomato paste, push the frozen blob from one end of the can and slice off what you need. I simply buy tomato paste in tubes, like toothpaste. It's easy to squirt and measure the correct portion and it seems to last in the refrigerator indefinitely. ["Ellen C." ] ----- Tomato paste in tubes: I live in New Jersey. All the major supermarket chains carry this product. It can be found next to the tomato paste cans, the jars of dried tomato bits, and right beside the tubes of pesto. It's easy to miss since the boxed tubes of pesto and tomato paste usually are placed in such a way that only the little end of the box is noticeable. [Bill Pawelko ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Cooking Tips #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** ***** On Cleaning Burned Pans: I sure have burnt a pan or 2! I allow the pan to cool sufficiently, sprinkle salt over burn area, fill with about 1/4 inch of water and bring to a boil. Use a wooden spoon to scrape the burnt particles. [Eva Santaniello ] ----- It depends on what was burned into it, but I have found that for any protein type food (cheese, meat, milk, etc.) vinegar does the trick. For a 2-qt saucepan, add 1/4 cup vinegar to the pan, then fill with cold water. Let sit until it will come away easily with a spatula (or a spoon). Adjust according to the size of the pan, and use a stronger solution if the weak one doesn't work within a reasonable amount of time. ["Tina D. Bell" ] ----- If you put powdered dishwasher soap in the pan with a little water and soak for about an hour, the burned stuff comes right out. If you have a really burned pan, put it on the stove with dishwasher soap and water. "Cook" for about 10 minutes. Make sure water does not evaporate. Your pans should come out looking brand new. ["Mary Jo Stark" ] ----- a heaping teaspoon is more than enough - but use HOT water - it mixes the beads/crystals better - and, yes, liquid dishwasher soap works just as well - its great also for soaking out coffee/tea pots, thermos', cups, etc as well as getting those ugly water stains/rings off flower vases ["Rund Bloechl, Sharen" ] ----- depends on how burned.... since I've been baking my "french fries" in the oven on a baking [cookie] sheet, my backing sheet gets quite a buildup of goop when it gets to this point, I run it under HOT water then quickly spray it with oven-off & let it set a little later I go in and remove the goop with my 3M scouring pad - its all bright clean again note: I suppose you could do the same thing by placing the pan in the oven, the same as you would clean the oven also, if its a pan that not metal, like one of the French whites or other corning types - scrape off as much as possible (to get it down to a thinner layer) then put a little dish washer soap in the pan, pour in HOT water, stir it up to dissolve the soap, then add HOT water to the top, let set until cool - this should "lift" most of the burned stuff off with little effort (as well as really clean you pan back to gleaming white!) ["Rund Bloechl, Sharen" ] ----- This is from "The New Bachelor's Cookbook" by Henri C. Marsh. ["Karen Lim" ] ----- When I burn a pan, I really burn a pan. My grandmother told me to immediately fill the pan with hot water (after removing what ever food you can) and add 1 tablespoon of salt. Bring to a boil and let simmer for 5 minutes. Then just wash as you usually would. It works for me. [thepaigepage@juno.com (Susan M Paige)] ----- If it's any metal except aluminum, use ammonia. The experts will say something like 1/2 C. ammonia to 1 qt. ammonia, but if the pot has a tight-fitting lid so I don't have to endure the smell, I use it straight. I just pour it in the pan and let it sit for anywhere from 20 minutes to a week--depending on how badly it's burned. [poobery@ix.netcom.com] ----- If it's an aluminum pan, dump 1/2 C. or more of baking soda in it, add a couple of squirts of dishwashing liquid, then fill to the top with water. Let it sit "as long as necessary." You may have to do a little scrubbing in this instance. (This is why I no longer buy aluminum--I'm too dependent on ammonia!) [poobery@ix.netcom.com] ***** On Removing Garlic/Onion Orders From Hands: I see no reason to spend $$ on those steel stone/blocks that are touted to remove garlic or onion smells from your fingers after you have handled garlic or onions. I **carefully** wipe my fingers across the steel knife I have used to cut the garlic/onion with. I do this under cold running water. I have never been cut using this method and there is no residual odor on my fingers. [Reggie Dwork ] ----- I'm the lazy type and I use alot of garlic. I've purchased a couple of garlic presses and haven't been satisfied with any of them as you loose more than you get and then you have to wash the press. Here's what I do. I have an old wooden meat mallet but anything you can pound with/on will do. I tap the garlic clove first to loosen the papery skin, peel it then place it in a fold of plastic wrap or wax paper and give it a hit with the mallet (hold the edges of the paper so it doesn't get away :) Scrape it off the paper into the pot, throw the paper away, and you're done. Nothing wasted, nothing to wash. [GwynneC@aol.com] ----- I use a lot of garlic in my cooking and looked long and hard for something that would remove the odor from my hands. I tried the French stone, special soaps, etc., but found that absolutely nothing works like a little tomato juice. If you don't have juice handy, any kind of tomato product will work as well (a slice of fresh tomato, a few drops of tomato sauce or spaghetti sauce, etc.) You need just enough to dampen your fingertips, then wash your hands as usual and the smell is gone. [BunnyMama@aol.com] ----- To remove the smell of onions and garlic from hands: Wash with soap and water but rub your soapy hands on the spigot of your kitchen sink. ["DON DUNPHY" ] ----- Anything aluminum, stainless steel or chrome seems to work well to remove onion or garlic smell from hands. I have used aluminum bowls and a stainless steel sink. I have a porcelain sink now so I use the chrome faucet. Hold your hands under the running water, then rub over the metal going back and forth between the water and the metal several times. Works great. My husband asked profs in the Chemistry Dept. about this reaction and they had no idea why it works. [pneilson@uab.edu (Pauline Neilson)] ***** To thicken bean soup (so it tastes and looks like a day old already): Add some instant potato flakes while beans are cooking. [Virginia Alford ] ***** To degrease a meatloaf made in the microwave. (I have never tried it in the regular oven but I'm sure it would work there also. Make meatloaf in a ring in a glass pyrex pie plate. In the center of the ring, place a small glass turned upside down. When the meatloaf comes out of the oven, the glass will be full of the grease. Cut and serve the meatloaf from around the glass, making sure not to disturb it or the grease will come running out. This one earned me a call from the "Home and Family" TV show and a prize of a Braun Kitchen Center. [Virginia Alford ] **** sometimes citrus fruits are difficult to grate the skin if they aren't too firm. I keep a lemon in the freezer and it is always easy to then grate the peel. [Barb Rothenberger ] ***** On Cleaning Sponges: I stick my sponges into my dishwasher regularly and toss them when I feel that they need it. [Reggie Dwork ] ----- I first heard of this trick a couple of years ago, and it really is convenient and effective! Now I wash everything that I want to disinfect in the dishwasher. In addition to sponges, I toss in: dish scrubbing brushes, vegetable cleaning brushes, ScotchBrite pads, sponge cloths, the toothbrush I keep by the sink for cleaning tight spots, and even the drain stoppers. I have a friend who even washes her kids sneakers in the dishwasher, but she doesn't put them in with a load of dishes. :-) [Ellen C. ] ----- I neglected to mention that before microwaving your sponge on High for 30 seconds, make sure that it is damp. The sponge will become quite hot (sterilizing it), so as a precaution, please stand by your microwave. [Elaine Pawelko ] ***** I have always washed my kids' baseball caps in the dishwasher. They keep their shape better there than in the washing machine. [BLAdams96@aol.com] ***** And probably my favorite tip is from Peg Bracken's book "I Hate to Housekeep" Remember, every keen, neat-o thing you buy has to be cleaned. You can probably make do with less stuff than you have. And think of all the fun things you can do with the time that you're NOT spending cleaning. For instance, I can do quite well with 3 knives: one serrated, one chef's, and one paring. And it doesn't make sense for me to have more sauce pans than I have burners, right? And if you don't have any cake pans or pie plates, no one expects you to make cake & pies. [ "smithg" ] ***** To loosen a really tight jar lid, slip the pointy end of a bottle/can opener under the lip of the lid and apply pressure til you hear the vacuum pop. Lid will twist off so easily then. [BunnyMama@aol.com] ***** One that may not be a real hint, but sure tastes good, is anytime a recipe calls for nuts, try toasting them for a even better flavor. I just pop them in my toaster oven for a few minutes, watching them carefully. [Roberta Banghart ] ***** In a dish with a liquid base, (soup, stew, sauce), if you put in too much salt, add a potato (or two, if large pot), whole (or cut in half). Let it soak in the liquid for a while, then remove. It will draw salt out of the solution. If you add too much black pepper, add some acid (lemon juice, vinegar) to reduce the heat. Try it, it works! ["Tina D. Bell" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Cooking Tips #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** ***** When I have a lot of lettuce to wash for a crowd I dry it in the spin cycle of the washing machine instead of using my lettuce spinner. I just wrap it in a few clean dishcloths put in a clean pillowcase and put it on spin. Works great. [ "Sue Page" ] ***** On Cleaning Shrimp and Shrimp Broth: I have this little gadget that does it. It's just a long piece of plastic with a handle that you push into the shrimp and it deveins and shells it. Love shrimp but hate to clean them--this makes it much easier. [Nar@cris.com] ----- I just pull off the shells while holding onto the tail and then devein the shrimp with a knife under running water. But my best tip regarding shrimp is: when boiling shrimp, to avoid the fishy odor which invades your kitchen, toss a slice of bread into the boiling water with the shrimp and cover the pot. I learned this while living on the East Coast and have no idea why it works, but it does!! [BunnyMama@aol.com] ----- I shell the shrimp first and then remove the vein with a paring knife under cold running water. By the way, don't discard the shells, they're great to use to make a quick stock for use with rice, pasta, etc. [Eva Santaniello ] ----- If you don't have time to make the stock, freeze the shrimp shells until you do. I sometimes keep shrimp shells, plus things like the broth off of drained clams, in the freezer until the mood strikes to make a chowder or the like. Homemade seafood stock gives you a good head start on real depth of flavor. [poobery@ix.netcom.com] ----- William-Sonoma sells a shrimp deveiner ($6). I've had mine for over 10 years now, it's a well made tool. I buy shrimp frozen in 2 lb bags when they are on sale. For about a year now, I've been buying shrimp that are shell split and deveined. I peel and defrost them under lukewarm running water, the split shell makes it very easy and quick. Also, pulling frozen shrimp out of your freezer assures that you will never get a batch of shrimp that was sitting out too long. [Bill Pawelko ] ***** I bring crabmeat and steamed crabs home with me in a cooler. After my family has finished off the steamed crabs, I just can't bear to part with the shells until I've boiled them up and created a wonderful stock that's flavored with crab and the Old Bay seasoning they were steamed in. Then I use this stock to create a Maryland-style crab soup--it's basically a vegetable soup with crabmeat in it--except that mine has no crabmeat, just wonderful crab stock. It's a real treat, but my Maryland relatives laugh at the idea of someone using the shells like that. ["Deborah Kirwan" ] ***** The fat content in pot pies is usually in the crust. So what I do is to eliminate the bottom crust altogether, and top my meat & veggie mixture with some phyllo dough that has been sprayed with Butter Flavored Pam. [Penchard@aol.com] ***** the remedy for those who have heat allergy is Sweet Koolaid, Pop, or in some cases I hear Bread and Milk. Personally I make Festival Bun which is Sweet and a tradition in Jamaica, served with Jerk. [Paradise Manifest ] ***** Oven-Dried Tomatoes: If a dehydrator is not available, you can dry tomatoes in an oven but may find yourself running in to a couple of extra problems. Tomatoes are peeled (blanched in boiling water for 30 seconds then placed in ice water to remove skins) and sliced into 1/4" slices. They are then placed on drying trays and dried at 145F (63C). The problem with an oven is that it is difficult to keep the temperature that low. If the temperature is too high, the food may "CASE HARDEN" or cook and harden on the outside too quickly, which traps moisture inside (dried food will rot quickly). Also, the oven does not carry away the moisture like a dehydrator does. To try to solve these problems, dry the tomatoes on a dry day with little humidity. Dry small amounts of produce, do not stuff your oven to capacity. Turn your oven temperature to the lowest possible setting, leave the oven door ajar the entire time so that heat and moisture can escape. Also, place a fan by the oven door; this will also help pull out moisture. Dry until hard and crisp, which may take as long as 18-24 hours. When cool, place in "Ball" jars. Check regularly for any signs of moisture. If you see dots of moisture on the glass soon after drying, you can either re-dry, or discard if they are case hard. [Bill Pawelko ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miso Lemon Soup Recipe By :theikkinen@marvin.ag.uidaho.edu (Tanya Heikkinen) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cup Water 1/2 cup White Miso 1 Lemons -- to 2, juiced Wakame Seaweed -- handful, crumbled 1/2 cup Carrots -- sliced 1/2 cup Zucchini -- sliced Black Pepper -- to taste Bring the water to simmering. Put some of the hot water in a cup with the miso and blend until smooth. Pour the miso into the hot water. Add lemons, seaweed and vegetables. Simmer until the vegetables are done. You want them somewhat crisp, not mushy. Add enough pepper to give the soup a spark. Of course, you may add whatever veggies you like. For ovo-vegs, you may add a beaten egg to the boiling miso broth to make egg-drop soup. Small cubes of tofu and Chinese noodles could be good too. Mine was pretty tangy, but I liked it that way, since I had a cold. This can be pretty hearty, depending on what you add. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 83.6 Fat 2.2g Carb 14.2g Fib 2.4g Pro 4.7g Sod 1270mg CFF 20.9% * Exported from MasterCook * Miso Soup With Tofu And Mushrooms Recipe By :TAMALES WORLD TOUR, SHOW #WT1A05 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups dashi 1/2 cup sliced shiitake mushrooms 4 tablespoons red miso 10 ounces tofu -- * -- cut into 1/2inch cubes Chopped green onions -- for garnish *USE MORI NU LITE TOFU Heat the dashi to a simmer in a saucepan. Add the mushrooms and simmer for 3 to 4 minutes. Soften the miso in a small bowl by mixing it with a few tablespoon ns of hot dashi. Pour the softened miso into the saucepan. Bring to a boil, add the tofu, and return just to a boil. Pour into individual soup bowls and garnish with the green onions. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miso Varieties Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Rice Miso: combination of rice and miso, has the shortest fermentation period, colors ranging from brown to red to creamy white, somewhat sweet flavor (starches in rice are converted to sugar). Ideal for using in nonrtaditional ways, such as blending with buttermilk for salad dressing. Rice Miso Varieties: Mellow White Miso: lightest in flavor. Kome Miso, Sendai, or Red Miso: made from white rice, popular in Japan. Genmai Miso: made from brown rice. Shiro Miso: very mild and sweet (uses sweet rice). Barley Miso: Made from barley and soybeans, longer fermentation period than rice miso, not-too-sweet, not-too-overpowering flavor. Popular in Japan it is considered a "country-style" food. Ideal for use in miso soups, sauces, and spreads. Soybean Miso: the darkest, firmest, most intensely flavored of misos, resembles a thick chocolate fudge. Flavor is exceptionally strong, it is often mixed with other misos. Used in hearty, cold winter dishes like stew. General rule: the lighter the miso, the milder and sweeter it is. (The shorter the fermentation, the milder it is.) >From: Elaine Pawelko - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moussaka With Onion Nut Sauce (And Potato) Recipe By :Schinharl: Veg Cooking of the Med Serving Size : 6 Preparation Time :1:35 Categories : Casseroles Eat-Lf Mailing List Mediterranean Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** ONION-NUT SAUCE *** 1 pound onions -- finely chopped 1/3 cup walnuts -- pieces, chopped olive oil spray 1 teaspoon herbes de Provence 1/4 teaspoon fennel seeds -- optional salt freshly ground pepper cinnamon -- large pinch *** VEGETABLES *** 16 ounces eggplant -- or more 8 ounces zucchini -- or less *** TOMATO SAUCE *** 1 pound tomatoes -- peeled 2 cloves garlic -- minced 1/4 cup chopped parsley -- or more to taste salt and pepper -- optional *** LOWFAT WHITE SAUCE *** -- your recipe, or 2 cups skim milk 1/4 cup nonfat dry milk powder -- (or 2-cup 1%-milk) 2 tablespoons unbleached flour 1 teaspoon canola oil -- or diet margarine -- (2 to 3 tsp) *** CREAM SAUCE *** 2 eggs -- or equivalent 1/2 cup grated parmesan cheese 1/4 teaspoon nutmeg -- freshly grated 1 tablespoon fresh lemon juice lemon zest -- to taste *** *** *** 1 pound potatoes -- thinly sliced 1 tablespoon diet margarine -- or olive oil -- or unsalted butter MAKE THE ONION-NUT SAUCE: Chop and blend all ingredients in a food processor. Spray a medium non-stick pan. Saute the mixture over medium heat, stirring often, for about 10 to 12 minutes. Optional: allow mixture to brown for enhanced flavors. Adjust seasonings and set aside. CUT VEGETABLES lengthwise into 3" by 1/4" slices. GRILL/SEAR both sides over medium-high heat, adding olive oil spray or olive oil as needed. May be browned a few slices at a time or all at once, flipping often. Set aside when done. TO MAKE TOMATO SAUCE: 1-cup of prepared tomato sauce (e.g., Mediterranean style) may be substituted; add garlic and parsley. BRIEFLY immerse tomatoes in boiling water; remove from water and peel, then dice them fine. Heat about 1/3 cup oil in another large pot over medium heat. Add tomato, parsley and garlic and saute without browning; let the vegetables cook down until soft (about 20 mins); add salt and pepper; set aside. MAKE 2 cups low-fat thin white sauce. Beat eggs in a small bowl. Add about 1/4 cup hot milk mixture into beaten eggs, then whisk egg mixture into milk mixture. Set aside. Stir Parmesan into the milk mixture, then season to taste with salt, pepper, nutmeg, and lemon juice. ABOUT 1 hour before serving: wash the potato(es), peel, and slice very thin (2mm). Preheat oven to 350degF (180 C). ASSEMBLE CASSEROLE: Spray a 15x9-casserole. Pouring about three streaks of cream sauce between each layer, and reserving most of the sauce for last, layer as follows: potatoes, onion sauce, tomato sauce, zucchini, and eggplant. Dot the top with your margarine, oil, or butter. BAKE -- for about 45 to 60 minutes, or until the potatoes are soft and the surface is nicely browned. Allow to stand for about 5 minutes before cutting. Makes 6 entrees. Could serve 8 to 10. MasterCook estimate per sixth: 223 CALORIES: Carbs 30g; Protein 12.6g; Total fat 6.8 g (26.5%); Cholesterol 67 mg; Sodium 518 mg; Fiber 4.8 g Serve with fresh tomatoes and basil with a little lemon juice. TIPS: When halving the recipe, make 1-1/4 cup (instead of just 1 cup) of the white sauce; continue to halve the other sauce ingredients. In halving the recipe, I used a 12x8-inch pyrex pan, 1/2 of a whole zucchini, and about 3 long Asian eggplant, or enough to give me a solid layer on the top. It baked in 45 minutes. If you don't like cinnamon, experiment with ground coriander seed or additional nutmeg. With a salad, half this recipe easily serve 4. For a light lunch, half the recipe would serve 8. "Serves 6" was the book's suggestion. Modified from Vegetarian Cooking of the Mediterranean: From Gibraltar to Istanbul. By Cornelia Schinharl. (Barron's 0812098072: Hong Kong) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I used 1% milk and no NFDM powder which upped the fat grams a wee bit but it is still less than 10 and that's pretty good. We liked the little bites of lemon zest. Guess that's it. WARNING! We got a bad case of the munchies a couple hours after the meal. So even though I said it probably serves more - - - looks like we should have had a veggie side and fruit and a recommended portion of the Mousaka to make it thru the night.