* Exported from MasterCook * Muesli Recipe By :"J. Michael Smith, DC" Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 kg oatmeal -- (about 3 lbs) * 1 cup dried apricots -- or more, diced 1 cup raisins -- or more -- or dried currants * (the cheapest is usually chopped up more and cooks better) Mix thoroughly. You can add shredded coconut if you like although this increases the fat. Also add whatevers as far as millet, bran, you like. Now this is the fast part. Put a cup full of this stuff in your cereal bowl, boil your jug (teakettle for you who don't talk Kiwi) and cover the muesli with water. Give it a stir. Cover the bowl with a dessert plate for about 10 minutes. When finished you will have slightly chewy oatmeal. You have to play with the water amount as the oatmeal type you use will change the amount of water. This is simple, no fuss and healthy. Of course you can add sugar if you like. Sorry to take up so much space with such a no brains recipe but it took *me* a long time to figure it out and it is good. - - - - - - - - - - - - - - - - - - - NOTES : Down under here in rural New Zealand we don't have fancy low fat breakfasts in the shops although being a transplanted American I long for the convenience. We have enjoyed during the winter what is called muesli here (which is granola for you northern hemispherians) I make it like this: * Exported from MasterCook * Mustard Shrimp In Potato Nests Recipe By :BH&G, Sept 1997 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Medium Shrimp -- *Note 1/8 Tsp Olive Oil -- **Note 1/8 Tsp Dried Dill 1 1/2 cup FF Hash Brown Potatoes -- ***Note 1/4 cup Soft Bread Crumbs 2 Tbsp Thinly Sliced Green Onions 1/4 cup Egg Beaters(r) 99% Egg Substitute -- ****Note 2 Tbsp Horseradish Mustard -- *****Note 1/4 Tsp Olive Oil -- ******Note 1/2 Tsp Bottled Minced Garlic 1/8 Tsp Ground Red Pepper Nonstick Cooking Spray 3 Tbsp Nonfat Mayonnaise -- *******Note 1 Tbsp Dry White Wine 1/2 Tsp Dried Dill Fresh Sprigs Of Dill -- Optional *NOTE: Original recipe stated fresh or frozen peeled, deveined med shrimp with tails left on, if desired **NOTE: Original recipe used 2 T olive oil ***NOTE: I located fatfree hash browns and that is what I used but the original recipe used refrigerated shredded hash brown potatoes ****NOTE: Original recipe used 1 slightly beaten egg *****NOTE: Original recipe used 2 T horseradish mustard...I used honey dijon mustard ******NOTE: Original recipe used 2 tsp olive oil *******NOTE: Original recipe used 3 T light mayonnaise dressing...I have no idea what that is so I just used nonfat mayonnaise instead Thaw shrimp, if frozen, and toss with the olive oil and the dill; set aside. In a large mixing bowl combine potatoes, soft bread crumbs, green onion, egg beaters, 2 T of the mustard, 1/4 t oil, garlic and red pepper. Spray a baking sheet with nonstick coating. For each potato nest, pat 1/3 C of the potato mixture into a thick patty on the baking sheet. Well, let me tell you...I couldn't get them to stick together so I cheated a bit and mashed them slightly with the potato masher and then squeezed them together...it worked for me. Depress the center of each patty with the back of a spoon, forming a nest shape about 4" in diameter. Bake in a 425F oven for 10 min. Spoon shrimp filling in center and bake for 12 - 15 min more or till crust is golden and shrimp are cooked through. Remove from the oven; let stand for 5 min. Meanwhile, in a small mixing bowl combine mayonnaise dressing, remaining mustard (there was no remaining mustard so I just added another 1 T), wine, and the 1/2 t dill. Spoon sauce over each filled shell; top with fresh dill, if desired. Makes 5 main dish servings Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was dinner tonite and it was wonderful!! If you try it I hope you will enjoy it too. This was wonderful!! Very attractive ... could definitely be served for company. Served with Carrots and Garlic. Cal 168.9 Fat 2.5g Carb 17.9g Fib 1.3g Pro 17.1g Sod 405mg CFF 13.8% * Exported from MasterCook * New England Stuffed Sweet Potatoes Recipe By :Cooking Light Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Pounds sweet potatoes -- (or 1-each) 1/3 Cup chopped pecans -- toasted 1/4 Cup dried cranberries 1/4 Cup maple syrup 1 Tablespoon fresh ginger -- grated 1/2 Teaspoon salt 1/4 Teaspoon ground red pepper 1. Preheat oven to 375F. 2. Wrap potatoes in foil; bake at 375F for 1 hour or until tender. 3. Unwrap potatoes. Split open each potato, and scoop out pulp, leaving a 1/4-inch-thick shell. Combine pulp, pecans, and remaining ingredients. Stuff shells with 3/4 cup potato mixture; place on a baking sheet. Bake at 375F for 10 minutes or until thoroughly heated. CALORIES 276 (17% from fat); FAT 5.1g (sat 0.5g, mono 2.8g, poly 1.4g); PROTEIN 3.5g; CARB 56.3g; FIBER 5.9g; CHOL 0mg; IRON 1.4mg; SODIUM 221mg; CALC 52mg >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I'd likely reduce the maple syrup for us but other wise this looks like a good idea. * Exported from MasterCook * Nut Pastry Dough Recipe By :TVFN Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup walnuts -- or hazelnuts/almonds/pecans 1 1/2 cups all-purpose flour 1 1/2 tablespoons granulated sugar 3/4 teaspoon salt 1 1/2 tablespoons cold butter -- cut into pieces 2 1/2 tablespoons walnut oil 5 tablespoons cold water -- (5 to 6) Preheat oven to 350 degrees. Spread nuts in a pie pan and bake for 5 to 7 minutes, or until fragrant. Let cool. In a food processor, combine nuts, flour, sugar and salt; process until nuts are finely chopped. Add butter and process until incorporated. Transfer to a large bowl. Drizzle oil over flour mixture. Use your fingertips to rub oil into the mixture. One tablespoon at a time, add water and mix with a fork until dough is crumbly and holds together when pressed. Gently form dough into a flattened disk. The dough will keep, tightly wrapped in plastic wrap, in the refrigerator for up to 2 days or in the freezer for up to 6 months. Return dough to room temperature before rolling. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Batter Bread Recipe By :GH, Oct 1997 Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 Loaves: 2 Pkg Active Dry Yeast 2 Tsp Salt 5 cup All-Purpose Flour 1 cup Quick-Cooking Oats -- Uncooked 1/2 cup Light Molasses 1 Tbsp Butter Or Margarine -- Plus 2 Tsp Butter Or Margarine -- For Glazing 2 1/4 cup Water Prep: 20 min plus rising and cooling Bake: 40 min Makes: 2 loaves, 12 servings each In large bowl, combine yeast, salt and 2 C flour. In 2 qt saucepan, mix oats, molasses, 1 T margarine, and 2 1/4 C water. Heat over low heat until very warm (120-130F); margarine need not melt. With mixer at low speed, gradually beat liquid into flour mixture just until blended. Increase speed to med; beat 2 min. Beat in 1/2 C flour to make a thick batter; beat 2 min longer, scraping bowl frequently with a rubber spatula. With wooden spoon, stir in remaining 2 1/2 C flour to make a stiff batter that leaves side of bowl. Cover bowl loosely with plastic wrap; let dough rise in warm place (80-85F) about 1 hr, until doubled. Grease two 2 qt round, shallow casseroles. With wooden spoon, stir down batter. Divide in half and turn into casseroles; with greased fingers, turn to grease tops and shape each into a ball. Cover loosely with plastic wrap; let rise in warm place about 45 min, until doubled. Preheat oven to 350F. Bake 40 min, or until loaves sound hollow when lightly tapped with fingers. Remove loaves from casseroles. If you like, for a soft crust, rub tops with remaining 2 tsp softened margarine cool on wire racks. INFO: Batter breads are a quick way to enjoy yeast breads. Because they don't require kneading, the relatively soft, sticky batter usually calls for vigorous beating to develop the gluten, which gives the bread its structure and allows it to rise. Batter breads have a rustic appearance. Although the texture won't be as fine-crumbed as bread that has been kneaded, the taste is still delicious. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is an amazing tasting loaf of bread!! Absolutely wonderful. Very tasty and easy to put together. Cal 134.3 Fat 1.3g Carb 26.8g Fib 0.6g Pro 3.6g Sod 189mg CFF 8.8% * Exported from MasterCook * Off The Wall Chocolate Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chocolate cake mix, reduced fat -- devil's food 3 egg whites 1 3/4 Cups water 1 egg 1 Cup chopped walnuts 1 Cup semisweet chocolate chips 1 Cup sugar 8 Ozs lowfat cream cheese -- softened Preheat oven to 350F. Spray 9 x 11 x 2 pan with non-stick coating. In a large bowl beat cake mix, egg whites and water together until smooth and well mixed. Pour in baking pan. Mix soft cream cheese, sugar and egg together until creamy. Stir in chips and nuts. Drop cream cheese mixture in cake batter by spoonfuls. Bake for 50 minutes or until cake springs back at touch. Cool on wire rack. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this today and it is great. Make sure you let it cool. I couldn't wait for it to cool to try some and got a gooey mess on my plate (but it still tasted good!). Of course the real bonus of this cake is that it is low fat and doesn't taste it. The only source I have is that someone on one of the recipe lists posted this. * Exported from MasterCook * Orange Glazed Raisin Oat Bread Recipe By :Prevention on line: Meal Makeover Serving Size : 12 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --BREAD-- 1 1/2 Cups unbleached flour 1/4 Cup whole-wheat flour 1/4 Cup quick-cooking oats 1 Teaspoon baking powder 1 Teaspoon baking soda 1 Teaspoon ground cinnamon 2 egg whites -- lightly beaten 3/4 Cup nonfat plain yogurt 1/4 Cup honey 1 Cup raisins --GLAZE-- 2 Tbsp honey 2 Tablespoons orange juice For the bread: Spray a 9" X 5" loaf pan with no-stick spray; set aside. In a large bowl, stir together the unbleached flour and whole-wheat flour, oats, baking powder, baking soda and cinnamon. In a medium bowl, stir together the egg whites, yogurt and honey. Add to the flour mixture. Stir just until combined. Fold in the raisins. Spoon the mixture into the loaf pan. Bake at 350 degrees F for 25 to 30 minutes, or until a toothpick inserted near the center comes out clean. Let cool for 5 minutes in the pan on a wire rack. Remove the pan and partially cool the bread 10 to 15 minutes more. For the glaze: Meanwhile, in a small bowl, stir together the honey and orange juice. While the bread is still warm, use a cake tester or skewer to poke holes in the top. Spoon the glaze over the top, then let cool completely. --[Copyright 1997 Wire Networks, Inc. and Rodale Press, Inc. All rights reserved. Healthy Ideas is intended to heighten awareness of health information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your health-care professional for medical advice and treatment.]-- Prep.: 10 min.; Baking: 25 min.; Cooling: 30 min. Per serving: Calories: 151 Fat: 0.4 g. (2% of calories) Fiber: 1.6 g. Cholesterol: 0 mg. Sodium: 118 mg. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Yogurt replaces the margarine normally found in this quick bread, making it almost fat-free. Serve the bread plain or toasted. (Because there is a glaze on the bread, keep your toaster clean by toasting the slices under the broiler.) If you'd like, add an extra bit of sweetness by serving the bread with some all-fruit spread. Chef's note: This bread freezes well, so you can make it ahead. Bake it, glaze it and let it cool completely. Then wrap the bread in foil and place in a self-closing plastic bag. It will keep in the freezer for 2 months. * Exported from MasterCook * Orange Honey Sesame Popcorn Recipe By :Vegetarian Times Complete Cookbook, 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons orange blossom honey 2 tablespoons diet margarine -- (orig was regular margarine) 1 teaspoon orange zest 8 cups popcorn, air-popped -- hot 1 tablespoon toasted sesame seeds -- * -- (original was 3 tablespoons) * toast the sesame seeds in a dry skillet over moderate heat until lightly browned. Stir frequently to prevent burning. In a small saucepan, melt the margarine over low heat. Stir in the honey and orange zest. Put the popcorn into a large serving bowl, pour the honey mixture over it and toss lightly to combine. Sprinkle with sesame seeds and serve at once. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Tapioca Salad Recipe By :Taste of Home Magazine Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 3 ounces gelatin 3 3/8 ounces instant vanilla pudding mix 3 ounces tapioca pudding mix 15 ounces mandarin oranges -- drained 8 ounces crushed pineapple -- drained 8 ounces Cool Whip Lite(r) -- thawed In a saucepan, bring water to a boil. Whisk in gelatin and pudding mixes. Return to a boil, stirring constantly; boil for one minute. Remove from the heat and cool completely.. Fold in oranges, pineapple and whipped topping. Spoon into a serving bowl. Cover and refrigerate for 2 hours. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Hi all, it's been a while since I've come out of lurk status, so here goes. I got this one off another list and it is really yummy. It takes you bake to the days when jello salads were on every table. It's a salad, but I've been eating it as a dessert all week. It's super easy and super low fat and is a nice comfort food (its hard to find those that are low fat). * Exported from MasterCook * Pasta Salad, Melrose Plate Recipe By :Looneyspoons, Janet & Greta Podleski Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salad: 6 ounces pasta -- cooked 2 cups skinless boneless chicken breast -- cooked and chopped 1 cup celery -- diced 1 cup mandarin orange sections, raw 1/2 cup waterchestnuts -- (sliced) 2 tablespoons fresh parsley -- chopped -- Dressing: 3/4 cup plain nonfat yogurt 2 tablespoons honey 1 tablespoon frozen orange juice concentrate 1 teaspoon poppy seeds 1/2 teaspoon dry mustard 1/4 teaspoon black pepper lettuce -- any kind you like In a large bowl mix pasta,chicken,celery.oranges,waterchestnuts and parsley.. In a seperate bowl stir together Yogurt,honey,orange juice concentrate,poppyseeds,mustard and pepper. Pour yogurt mixture over chicken-pasta mixture and toss.Serve on a bed of lettuce.. Hint: The book says" 5 grams of fat and 418 calories >From: BGL - - - - - - - - - - - - - - - - - - Per serving: 421 Calories; 10g Fat (22% calories from fat); 29g Protein; 53g Carbohydrate; 61mg Cholesterol; 121mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : "If you don't have any chicken on hand (or on foot or on head...) try tuna,turkey,crabmeat or shrimp in its place." Try apples if you hate mandarins.. Master cook came up with a different set of numbers..Hummm! * Exported from MasterCook * Peach Cream Cake Recipe By :Quick & Easy Desserts Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 13 ozs angel food cake -- cut into 1/4" slices 14 ozs fat-free sweetened condensed milk 1 cup cold water 3 ounces fat-free vanilla pudding mix 1 teaspoon pure vanilla extract 2 cup Cool Whip Free -- thawed 29 ozs peach slices in syrup -- drained Arrange half cake slices on bottom of 13 x 9" pan; set aside. In a mixing bowl, combine sweetened condensed milk, water, and pudding mix. Mix well. Fold in vanilla extract and whipped topping. Pour half the mixture over cake slices in pan. Arrange half the peach slices on top. Repeat layers. Chill 4 hours or until set. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut into squares. NOTES : Refrigerate leftovers. You can substitute low-fat pound cake for the angle food cake when making this recipe. The only differences are a subtle change in flavor and higher fat content. * Exported from MasterCook * Peanutty Chicken Salad Recipe By :Bird's Eye Peas Pkg. Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 16 ounce pkg frozen green peas 2/3 cup plain lowfat yogurt 1/3 cup nonfat mayonnaise 1 teaspoon prepared mustard 1/2 teaspoon curry powder 3/4 pound skinless boneless chicken breast -- cooked/cubed (2 c.) 1/4 cup Spanish peanuts Cook peas according to package directions. Drain. Mix yogurt, mayonnaise, mustard and curry powder in large bowl. Stir in peas and cooked chicken. Refrigerate at least 1 hour. Stir in peanuts just before servings. Serves 4. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne With Squash, Leeks And Parmesan Cheese Recipe By :Copyright 1995 Abby Mandel, Chicago Tribune, 10/1/95 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces penne pasta 3 cups winter squash -- in 1/2" dice -- peeled/seeded 12 medium leeks -- tough greens -- trimmed, split lengthwise, washed, thinly -- sliced (about 2 cups) 1/4 cup grated Parmesan cheese 1/2 teaspoon freshly grated nutmeg 1 tablespoon olive oil Salt Coarsely cracked pepper 1. Heat to boil a large pot of lightly salted water. When boiling, add pasta and cook according to package instructions. Three minutes before end of cooking, add squash. Stir into pot. Add leeks for last full minute of cooking. 2. Reserve 2-4 tablespoons cooking liquid. Drain pasta. Put in shallow serving bowl. Toss with remaining ingredients, adding reserved liquid if mixture is too dry. Adjust seasoning. Serve hot. Pass additional grated Parmesan cheese. Nutritional information (per serving): 381 calories, 66 g carbohydrates, 13 g protein, 7 g fat, 5 mg cholesterol, 305 mg sodium. - Nutritional analysis by Jodie Shield Yield: 4 main-course servings Preparation time: 25 minutes Cooking time: 10 minutes MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne With Steamed Asparagus, Basil And Ricotta Recipe By :MBoltz2846@aol.com (Martha) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds asparagus -- ends cut off -- in 1/2 lengthwise -- 1 in bias 1" sliced pieces 1 1/3 cups ricotta cheese 2/3 cup grated parmesan cheese 1/2 cup fresh basil leaves -- minced 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1 lb. penne pasta -- or any other short tube-shaped pasta Bring 4 quarts salted water to a boil in large pot for cooking the pasta. Steam asparagus pieces til just tender, about 2 minutes. Set cooked asparagus aside. Combine ricotta and parmesan cheese, basil, salt and pepper in a medium bow. Set the mixture aside. Cook pasta per package directions; just before pasta is done, carefully remove 1/3 cup of the cooking liquid and stir it into the ricotta mixture. The cheese sauce should be smooth and creamy. Drain the pasta, making sure that some water still clings to the noodles. Toss the hot pasta with the ricotta mixture and the asparagus. Mix well to coat the pasta with the sauce. Transfer portions to warm pasta bowls and serve immediately. Per serving: 680 calories (wow!), 35 gm protein, 9l gm carbo., 19 gm fat , 55 mg. cholesterol (triple...) 10 gm saturated fat, 679 mg. sodium. Percentages are pretty astronomical, but it sounds good any- way. Add to your collection! "Pasta & Verdura, 140 VegetableSauces for Spaghetti, Fusilli, Rigatoni and All Other Noodles" by Jack Bishop - pub. by Harper Collins ($26). Sent to me by MBoltz2846@aol.com (Martha) >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Pennsylvania Dutch Corn Noodles Recipe By :Veggie Life, May 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Egg Noodles -- Prefer Yolk Free 2 Med Onions -- Chopped 2 Tbsp Vegetable Margarine 28 Oz Canned Tomatoes -- Diced -- or 3 cups Fresh Tomatoes -- diced 1/4 cup Vegetable Stock -- Or Water 3 cups Corn Kernels -- Fresh Or Frozen 1/4 cup Chopped Parsley Salt And Pepper -- To Taste A common variation of this dish is the addition of a diced, cooked potato or two. Bring a large pot of water to a boil and cook noodles in rapidly simmering water, until al dente, about 6 - 8 min, or according to package directions. Drain and set aside. In a large skillet, saute onions in margarine, over med heat, until starting to brown, about 12 min. Add tomatoes and stock or water, cover, and simmer for 3 - 4 min. Stir in corn, parsley, and noodles, and simmer until everything is heated through, another 3 - 4 min. Season with salt and lots of pepper. Makes 6 servings. Per serving according to magazine: Cal 325; Fat 5g; Carb 57g; Fib 6g; Pro 10g; Sod 249mg; CFF 15% >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I haven't made this but it sure does sound good. I hope to be able to make it and eat it this weekend...we are going camping and think that this will be wonderful in the cool evening. * Exported from MasterCook * Pesto #6 Recipe By :Vegetarian Times, June 1996, pg 56 Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Chopped Fresh Basil -- Leaves 1 cup Chopped Fresh Parsley -- Italian 1/4 cup Bread Crumbs -- To 1/3 C, Toasted 2 Tbsp Grated Parmesan Cheese -- Or Parmesan-Style Soy Cheese -- *Note 2 Cloves Garlic -- To 3, Minced 3 Tbsp White Miso -- *Note 1/4 cup Water -- To 1/3 C Prepare it while the pizza dough is rising. Store unused portion covered, refrigerated, for up to 1 week, or freeze up to 1month. *Note: found in Health Food Stores Put all ingredients except water in blender or food processor; pulse until minced. With machine running, add water to desired consistency. Makes about 1 cup. Lacto/Vegan Variation: Replace cheese with 2 T toasted walnuts or pine nuts. According to magazine: Per Tablespoon: Cal 19 Fat 1g Carb 3g Fib 0.4g Pro 1g Sod 146mg Adapted from the Vegetarian Times Complete Cookbook (macMilan, 1995). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto Sauce Recipe By :Bonnie Stern "Simply HeartSmart Cooking" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cloves garlic -- peeled 2 Cups fresh basil leaves 1 Tbsp pine nuts -- toasted 1/4 cup v-8(r) vegetable juice -- or tomato juice 1/2 Teaspoon pepper Chop garlic in food processor until minced. Add basil and pine nuts and chop. Add V-8 juice and pepper and puree until smooth. Note: In place of the V-8 juice, you could use balsamic vinegar, lemon juice or a pureed roasted red pepper. Add 1 Tbsp. olive oil to make the sauce smoother, and 2 Tbsp. Parmesan cheese if you wish. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - NOTES : Bonnie suggests that if you do not have fresh basil, to use fresh parsley, dill, cilantro, spinach or a combination. But do not use dried basil or other dried herbs for the pesto. * Exported from MasterCook * Pine Nut Sauce Recipe By :PatHanneman Riverside Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons pine nuts 2 tablespoons bread crumbs, seasoned 2 cloves garlic -- smashed Cajun seasoning -- to taste 1/2 cup hot water 1 teaspoon extra-virgin olive oil 1 teaspoon lemon zest -- minced 1 teaspoon fresh lemon juice Dry pan roast the pine nuts and breadcrumbs in a skillet over medium heat until browned. Put the bread, pine nuts, cajun spice, lemon peel, and garlic in the work bowl of a food processor and chop. Add lemon juice and oil. Whir to blend, then with the motor running, gradually pour in some water and process until a paste is formed. Season with salt and pepper (optional); use as a thickener and or sauce for a stew or stew fry; adding water as needed. Recipe: 91.6 cals, 6.4 g fat, 57.2% cff SERVED WITH Spicy Eggplant Pita with Nut Sauce: 407 cals, 11.2 g fat, 22.6% cff >From: KitPATh - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve With Spicy Eggplant Pita NOTES : Based on a recipe in The Savory Way by Deborah Madison (1990): "Pine nut sauce is delicious on warm beans, especially white beans and chick peas, and with grilled and stir fried vegetables. It can be used whenever walnut sauce is call for. It will keep for a week or more in the refrigerator. " * Exported from MasterCook * Pinon Bread (Pi~non) Recipe By :The Savory Way by Deborah Madison (1990) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pine nuts 1 1/4 ounce active dry yeast -- (one-package) 1/2 teaspoon sugar 1 cup warm water 1 teaspoon salt 1 cup whole wheat flour 2 cups unbleached white flour -- or more 2 tablespoons cornmeal -- for the peel 1 teaspoon chili powder -- New Mexican (preferable freshly ground red chili) Toast the pine nuts in a dry skillet until they begin to color, shaking the pan occasionally so that they don't burn. Remove them from the heat and set aside to cool; then chop them finely by hand or in a food processor to make a fine meal. (Be careful not to overwork them, or the pine nuts will form a nut butter.) Stir the yeast and sugar into the warm water and set the mixture aside for 10 minutes or until the surface is covered with bubbles. Stir in the salt, ground nuts, whole wheat flour, and as much white flour as you can, using a spoon. Turn the dough out onto the counter and knead it until it's smooth and silky, about 8 minutes, incorporating extra flour as needed. Brush a film of oil in a bowl and set the dough in to rise for approximately 45 minutes, covered with a damp towel or a piece of plastic wrap. Let it double in bulk, then turn it out on a counter and knead it briefly. Shape the dough into a round ball and set it aside to rise again on a peel or counter dusted with cornmeal or flour. While it is rising, preheat the oven to 375 deg F. If you're using a baking stone, heat it at the same time. When the bread has risen again, after 30 minutes or so, cut 4 or 5 deep slashes across the top. Mix the ground chili with a few spoonfuls of water and paint it over the surface of the bread. Slide the risen bread onto the baking stone and bake it until it's firm on top and lightly browned on the unglazed parts, about 40 minutes. Set the bread on a rack to cool. PINON ROLLS -- After the dough has risen the first time, knead it briefly and then cut it into 12 2-ounce pieces. Form each piece into a ball and set them aside to rise on a peel or baking pan dusted with flour or cornmeal. Cut several vent lines into each roll and brush the rolls with chili water as above. When risen, bake the rolls until lightly browned and firm to the touch, about 25 minutes. Per 2oz Serving: 178 cals, 5.8 g fat, 27.5% "Served with the Anasazi Beans with Juniper (SAVORY WAY, page 267) and the Wild Green Salad (SAVORY WAY, page 44) this makes a simple southwestern meal filled with strong, clean tastes. Makes 1 large loaf or a dozen 2-ounce rolls. " -DM >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : "There's a generous cupful of toasted, ground pine nuts in this bread, enough so that their unusual pine flavor is clearly present. This bread makes a delicate, nutty-flavored toast, and the dough can also be shaped into rolls and glazed. I sometimes add a little wild sage, which is very aromatic and right with the pine nuts, but if you decide to add sage that is unfamiliar to you, test it out first in a piece of extra dough. Some sages can be intensely bitter as well as aromatic. "Pure red chili mixed with water and brushed over the dough before baking gives a beautiful warm reddish color to the bread. Where vent lines have been cut the dough bakes golden brown, and the whole thing looks like a big gourd or pumpkin. I prefer to bake this round bread on a baking stone, allowing it to rise on a wooden peel dusted with cornmeal. But if you choose to use a bread pan use one suitable for a loaf weighing 1+1/2 pounds. " [DM] * Exported from MasterCook * Pizza With Olives And Caramelized Onions Recipe By :Cooking Light, May 1994, page 100 Serving Size : 8 Preparation Time :0:05 Categories : Eat-Lf Mailing List Fish & Seafood Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups coarsely chopped sweet onion 1 Teaspoon dried whole thyme 1 Teaspoon dried whole basil 1/2 Teaspoon freshly ground pepper 1 Tablespoon olive oil 3 large garlic cloves -- minced Vegetable cooking spray 2 Tablespoons extra-dry white vermouth or white wine 1 Teaspoon anchovy paste 1 Italian cheese-flavored pizza crust -- (1-pound) (such as Boboli) 1/4 Cup coarsely chopped ripe olives Combine first 6 ingredients in a 13 x 9 x 2-inch baking dish coated with cooking spray; stir well. Cover and bake at 375F for 50 minutes, stirring after 25 minutes. Add vermouth and anchovy paste, stirring well. Cover and bake an additional 20 minutes or until onion mixture is lightly browned, stirring after 15 minutes. Spread onion mixture over pizza crust, leaving a 1/2-inch border; sprinkle with olives. Place pizza on a baking sheet. Bake at 450 degrees for 10 minutes or until thoroughly heated. Yield: 8 servings (serving size: 1 wedge). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 141.7 Fat 3.5g Carb 22.6g Fib 2.1g Pro 4.7g Sod 223mg CFF 22.1% * Exported from MasterCook * Plum Custard Tart Recipe By :TVFN Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 pounds red or purple plums -- pitted and quartered lengthwise -- (about 10 plums) 1 recipe Walnut Pastry Dough -- (see recipe) 2 tablespoons semolina flour -- or cornmeal 1 large egg 1/2 cup granulated sugar 1 tablespoon all-purpose flour 1 teaspoon vanilla extract 1/2 cup 1% milk Confectioners' sugar for dusting Position oven racks in center and lower third of oven; preheat to 425 degrees. Lightly oil an 11-inch tart pan with a removable bottom or coat it with nonstick spray. Arrange plums, cut side down, in a single layer on a baking sheet with sides. Roast on the lower rack for 10 to 12 minutes, or until tender and browned in spots, turning plums over halfway through cooking. Set aside to cool. Reduce oven temperature to 375 degrees. Place 2 overlapping sheets of plastic wrap on a work surface. Set dough in the center and cover with 2 more sheets of plastic wrap. Roll dough into a 13-inch circle. Remove top sheets of plastic and invert dough into prepared pan, letting excess dough hang over the edges. Gently press dough into bottom and sides of pan. Pull off plastic wrap. To trim excess dough, run a rolling pin over the top edge of the tart pan. Place pan on a baking sheet with sides. Sprinkle semolina (or cornmeal) over crust. Arrange roasted plums skin side down, in a single layer inside tart shell. In a mixing bowl, whisk egg, sugar, flour and vanilla until smooth. Gradually whisk in milk. Slowly pour custard over plums. Bake on the center rack for 25 to 30 minutes, or until custard is set. To remove tart ring, place bottom of tart pan on the top of a large can and carefully press down on the edges until ring slides off. Transfer tart to a large platter to cool. Just before serving dust with confectioners' sugar. Serve slightly warm or at room temperature. Yield: 12 servings Per Serving: 215 calories, 4 g protein, 7 g fat, 160mg sodium, 22mg cholesterol >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Popcorn With Nutritional Yeast Recipe By :Ellen C. Rakes Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Popcorn, air-popped low-sodium soy sauce -- or butter flavored cooking spray Nutritional Yeast Sprinkle or spray the lite soy sauce or butter flavored cooking spray on the popcorn and then toss with the nutritional yeast. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad, Creamy Old Fashioned Recipe By :Midwest Living, April 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup frozen Egg Beaters -- thawed 1 Pound new potatoes -- whole, tiny 1/2 Cup green onions -- sliced 1 celery stalk -- sliced 1/2 Cup nonfat sour cream 1/4 Cup lowfat mayonnaise --or salad dressing 2 Tablespoons pickle relish -- sweet or dill 1 Tablespoon parsley -- snipped 2 Teaspoons mustard 1/4 Teaspoon ground pepper 1 Dash salt 1 garlic clove -- minced, optional Spray a small nonstick skillet with nonstick cooking spray; warm the skillet over medium heat. Pour the egg product into the skillet; lift and tilt the pan to form a thin egg sheet. Cook, without stirring, for about 2 minutes, or until just set. Remove from the heat; remove the egg from the skillet and cool completely. Cut the egg sheet into 1/4-inch squares; set aside. Meanwhile, in a covered saucepan, cook the potatoes in boiling water for 15 to 20 minutes, or until just tender; drain. In a large bowl, combine the chopped egg, potatoes, green onions and celery. In another bowl, stir together the sour cream, mayonnaise, relish, parsley, mustard, pepper, salt and garlic. Toss with the potato mixture. Cover and chill for 6 to 24 hours. Penny Halsey (ATBN65B). >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Quinoa Bread Recipe By :The Best Bread Machine CookBook Ever, Madge Rosenberg Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Loaf: -- 1 lb loaf: 1/4 cup Quinoa -- PLUS 2 Tbsp Quinoa -- (1/4 C) 2 1/4 Tsp Active Dry Yeast -- (1 1/2 t) 1 1/2 cup Bread Flour -- (1 C) 1 1/2 cup Whole Wheat Flour -- (1 C) 1 1/2 Tsp Salt -- (1 t) 3 Tbsp Nonfat Dry Milk Powder -- (2 T), *NOTE 1/4 Tsp Ground Cloves -- (1/4 t) 2 Tsp Wonderslim -- (1 1/2 t) 3 Tbsp Honey -- (2 T) 1 cup Water -- (3/4 C) *NOTE: Original recipe called for powdered milk. **NOTE: Original recipe used 1 1/2 T vegetable oil (1 T). To cook quinoa, add it to twice its measure of boiling water. Simmer for 10 min. Drain off any excess liquid and let cool. Add the cooked quinoa and all remaining ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturer's directions. Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : aaaaah - Excellent!! Quinoa is an ancient South American high-protein grain recently popularized in the United States. This pearly, nutty grain adds texture and nutritional value to a bread that makes good toast or sandwiches with tuna, cold meat, or an assertive cheese. Cal 116.5 Fat 0.7g Carb 24.2g Fib 2.1g Pro 4.1g Sod 207mg CFF 5.3% * Exported from MasterCook * Ravioli With Pine Nut Porcini Sauce Recipe By :PatHanneman Riverside Serving Size : 2 Preparation Time :0:15 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces ravioli, cheese and spinach-filled -- about 6-per serving olive oil spray 2 tablespoons pine nuts 2 green onions -- finely chopped 2 tablespoons roasted red peppers -- finely chopped 1 teaspoon minced garlic -- or more to taste salt and pepper -- to taste 1 tablespoon lemon juice lemon zest -- optional 2 tablespoons porcini mushrooms -- soaked and drained and finely chopped 1 cup hot water -- retained from soak 1 teaspoon potato starch -- or cornstarch *** Cheese topping *** 2 tablespoons nonfat Romano cheese 2 tablespoons nonfat parmesan cheese 2 teaspoons dried vegetable flakes -- such as Perc/Tone 1/2 teaspoon Italian seasoning 1/8 teaspoon spaghetti seasonings -- (such as Schillings) salt and pepper -- optional SOAK a handful of dried porcini mushrooms in 1 cup boiled water for 20 minutes. Put a coffee filter in a sieve and strain the mushrooms, reserving the liquid. Remove filter and rinse the mushrooms well under cold running water. Drain. Dice. Add potato starch or cornstarch to the mushroom water. Set aside. MIX the ingredients for the cheese topping. Set aside. PREPARE ravioli or your choice of pasta in plenty of water. Meanwhile, heat a nonstick sauce pan over medium and lightly brown the pine nuts. Spray the pan and soften the onions. When soft add the red peppers, garlic, salt and pepper to taste. Add lemon juice and zest. Add the mushroom and warm thoroughly. Add the mushroom broth with thickener mixture and cook until syrupy. Using a strainer, transfer the ravioli to the sauce and toss gently to coat. Plate for serving. Top with the cheese mixture. Cals 277.6 -- 26.3% fat (8.3 g); 51.1 % carbo; about 23% protein. 575 mg sodium. Serve with a salad of mixed lettuce and fresh pear with lemon juice. Wait till porcini's are on sale! >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : We added a lettuce and fruit salad. They had pears on sale too. Mushrooms made this special. * Exported from MasterCook * Rice Pilaf With Tarragon (Steamer) Recipe By :Hanneman | Idea from Yianni's in Vancouver, BC Serving Size : 2 Preparation Time :0:45 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup rice -- assortment (Jasmine and White) 1/4 teaspoon olive oil -- or spray 2 tablespoons chopped chives 1/4 teaspoon dried tarragon pepper 3/4 cup low sodium vegetable broth -- low or no fat soy sauce -- to taste 1 tablespoon blanched almonds NOTE - Instructions are for a Black and Decker Steamer with Rice Bowl insert. Dried tarragon works best with this recipe. Preheat the steamer while preparing the rice. Combine 3 tablespoons of an aromatic rice like Jasmine with 5 tablespoons of regular white rice to make a 1/2-cup measure. Saute rice with olive oil until translucent. Add chives and tarragon and stir fry 1 to 2 minutes. Add the broth and taste, adjust saltiness by adding soy sauce. Bring to a boil and transfer the rice to the steamer. Cover and steam 30-35 minutes. Let stand 2 minutes; add the almonds and fluff with a fork. Let stand another 2 minutes and serve. PER SERVING: about 210 cals, 3.3 g fat. INTRO - To make rice for pilaf in a steamer, fry the rice first; the grains will remain separated. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : YIANNI'S * 1642 Robson * Vancouver, BC * This Greek Cafe with an indoor patio setting, serves a simple pilaf to accompany casseroles. If you have ever tried to steam rice in a machine and ended up with clumps of rice - here's a technique to try. * Exported from MasterCook * Risotto Con La Zucca (W/ Squash) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- peeled and minced 1 teaspoon olive oil 500 g squash -- peeled and cubed 400 g rice -- (arborio or carnaroli) 1 glass dry white wine 1 liter vegetable broth -- very hot Pepper Grated Parmigiano In a nonstick pan, slowly fry onion in oil until translucent. Add squash, cook for 1/4 hour approx., stirring often, till very tender. At this point, it must be tender enough to be pureed with a wooden spoon. Do that. Add rice, stir some more, for a few minutes. Add wine, stir till it has been absorbed. Add broth, a ladle at a time, stirring all the while. When almost done (taste to check, approximate time 20 min.), add Parmigiano and ground pepper. Stir another couple of minutes, serve. Notes: 1. You can replace white wine with Marsala. The flavor will be richer. 2. The quantity of broth given is approximate. Depending on the rice you use, the degree of humidity it was kept in, etc, you will need to use slightly less or more >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - NOTES : I love risotto! Here is a wonderful Italian recipe for squash risotto (risotto con la zucca). You have to use a non-watery kind of squash in order to get a flavorful result. * Exported from MasterCook * Roasted Carrots, Celery, Corn And Asparagus Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Baby Carrots 1/2 Lb Blanched Asparagus 4 Stalks Celery 1 cup Corn Kernels 1/2 Tsp Dried Rosemary -- Crushed 1 Tsp Dried Marjoram 1 Tsp Dried Basil Salt -- To Taste 1 Tbsp Dried Parsley Preheated the oven to 400F. I put all into a nonstick baking pan that I sprayed with nonstick spray. Sprinkled all the herbs and salt to taste. Cover the baking pan with foil and roast for 30 - 35 min. Remove the foil for an addition 5 - 10 min. - - - - - - - - - - - - - - - - - - - NOTES : This was part of dinner tonite. You can use any veggies you want/have on hand. I had these in the frig and if I didn't use them they would have to have been tossed. Roasting is a great way to use the older veggies and it brings out the natural sweetness in them. Cal 94.5 Fat 1.1g Carb 21.1g Fib 2.4g Pro 3.3g Sod 74mg CFF 9% and, when you no longer can get fresh asparagus (easily or cheaply) try green onions don't scoff take a bunch of cleaned green onions (root end trimmed, green end twisted off to make uniform in size) spray w/pam-style butter flavored spray add a bit of salt & pepper roll up in foil wrap & toss on grill turn occassionally server warm....yum ["Rund Bloechl, Sharen" ] * Exported from MasterCook * Roasted Peppers; With Saffron And Basil (Var) Recipe By :The Savory Way by Deborah Madison (1990) Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large red or yellow bell peppers -- with thick flesh extra-virgin olive oil 1 garlic cloves -- thinly sliced -- (1 to 2) salt freshly ground pepper red wine vinegar -- or balsamic vinegar TIP: For best results, choose peppers that have flat, even surfaces. STOVE TOP GAS BURNER: To roast, set them directly in the flame. Turn them every few minutes so that the entire surface is exposed to the flame and the skin is eventually charred all over. Set the finished peppers in a bowl, cover it with a plate, and allow it to stand for at least 10 minutes to steam. GRILLING: Grill, turning as needed. Once roasted, they can be put into a covered dish to steam and then finished at your leisure. BROILER OF AN ELECTRIC OVEN: Set them on the top rack, right under the heat, turn them frequently until they are completely charred, then put into a covered dish to steam and then finished at your leisure. HOT OVEN: Another way to roast peppers in the oven is to cut them in half, brush them with light oil on both sides and set them, cut side down, on a cookie sheet, in a hot oven (400degF). After ten minutes or so the skins will be wrinkled and loose. Set the pepper halves in a covered bowl to steam then peel. Since they haven't been charred, they won't have that smoky flavor, but they will be softened by the cooking and the skins will be easy to remove. PEELING: Carefully scrape away the charred peel with a knife. Save any of the syrupy juices that collect in the bottom of the bowl. Cut open the pepper, scrape out the seeds, cut the flesh into strips, and add them to the bowl with the juices. Toss with the olive oil, add the garlic, and season lightly with salt, pepper, and vinegar, to taste. Store in a covered jar in the refrigerator. MAKES 2 CUPS, STORE covered and refrigerated for one or two weeks. USES: They can be cut into wide strips and used as a little hors d'oeuvre or salad, garnished with olives, herbs, a splash of vinegar, or thin slices of Fontina cheese. Cut into thin strips, they can fill a sandwich, garnish a pizza, or become part of a composed salad. Diced into squares, they can be tossed with pasta or cooked with rice or millet, as in Millet Pilaf (see recipe) with Saffron Peppers (see below). VARIATION: Roasted Peppers with Saffron and Basil Roast the peppers as described above and cut them into strips. Warm 1 tablespoon of olive oil, add a pinch of saffron threads, and let stand until cooled. Pour over the peppers, add several torn fresh basil leaves, and toss together. The saffron flavor will continue to deepen as the peppers sit. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rustic Italian Pasta And Bean Soup Recipe By :Low-Fat Ways to Cook Vegetarian Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable Cooking Spray 1 Tbsp Olive Oil 1 cup Chopped Onion 1 cup Sliced Carrot 1/2 cup Chopped Green Bell Pepper 2 Cloves Garlic -- Crushed 14 1/2 Oz Nonfat Veg Chicken Broth, Low Sod -- * Note -- Or Veggie Broth 1 3/4 cup Water 28 Oz Canned Crushed Tomatoes 15 Oz Cannellini Beans -- Rinse, Drain 15 Oz Red Kidney Beans -- Rinse, Drain 1 1/2 Tsp Dried Italian Seasoning 1/2 Tsp Hot Sauce 1/4 Tsp Pepper 6 Oz Ditalini Pasta -- Sm Tubes, Uncooked 1/2 cup Freshly Grated Parmesan Cheese This simple meatless dinner can be on the table in less than 45 min. *NOTE: Original recipe used regular veggie broth but stated you could use chicken broth Coat a Dutch oven with cooking spray; add oil and place over medium-high heat. Add onion and next 3 ingredients; saute until veggies are crisp-tender. Add vegetable broth and next 7 ingredients; bring to a boil. Reduce heat to low; cover and simmer 20 min, stirring occasionally. Add pasta to vegetable mixture. Cover and cook 10 - 15 min or until pasta is tender. Ladle soup into individual bowls; top each serving with 1 T cheese. Yield: 8 (1 1/4 C) servings Note: Cannellini beans are white kidney beans. You can use any other small white beans or an additional can of red kidney beans if you don't have cannellini beans in the pantry. According to original recipe per serving: Cal 244, Fat 4.7g, Carb 39.3g, Pro 12.1g, Sod 601mg, CFF 17% This was very good. We let it sit a couple of hours before we served it and it thickened up to a stew consistency. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : According to MC: Cal 510.1 Fat 4.9g Carb 88.7g Fib 18.6g Pro 32.8g Sod 314mg CFF 8.3% * Exported from MasterCook * Sauce For Meatballs Recipe By :Joyce Battaglia Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz tomato sauce -- 1 can 1/2 cup ketchup 2 tablespoon brown sugar -- heaped 2 tablespoon onion -- finely chopped 2 tablespoon pickle relish -- drained 2 tablespoon water 2 tablespoon Worcestershire sauce 1 tablespoon vinegar pepper to taste Combine tomato sauce, ketchup, sugar & onion. Cook over medium heat until sugar is dissolved and onion is tender. Stir in remaining ingredients and heat to steaming. Pour over meatballs. Bon Appetite! >From: "Karen Lim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Chicken Breasts With Summer Vegetables Recipe By :Unknown Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless chicken breast -- boned (4 to 6) 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon paprika 2 tablespoons olive oil 1/2 cup chicken broth 1 zucchini -- sliced 1 yellow summer squash -- sliced 1 red pepper -- diced 1 tablespoon chopped fresh basil -- or 1/2 tsp. dried 2 tablespoons grated parmesan cheese Season chicken breast halves with bones with salt, pepper and paprika. In lg. fry pan heat olive oil over Medium heat. Add chicken. Cook, turning once, until browned, 10 minutes. Pour broth over chicken. Simmer for 20 minutes. Add vegetable and basil to pan. Cover and cook for 3-5 minutes until vegetables are crisp-tender. Season with more salt and pepper to taste. Transfer to platter. Sprinkle with grated Parmesan cheese. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Linguini Recipe By :"smithg" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- frozen shrimp -- defrosted chicken broth white wine white pepper rosemary -- or crushed red pepper lemon juice pasta -- cooked sliced roasted red peppers -- optional sliced zucchini -- optional Defrost your shrimp in the refrigerator. Make a sauce of chicken broth, white pepper, white wine, & lemon juice (say equal parts broth & wine). Spray a piece of foil with cooking spray to line your broiler. Baste the shrimp with your sauce & sprinkle rosemary on top. Turn & repeat. Serve with linguini. Or do the same thing & use crushed red pepper instead of the white pepper & rosemary. Serve with linguini & thin, thin slices of roasted red pepper & zucchini. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Noodle Pot Recipe By :Eating Well magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sake -- or rice wine 1 1/2 tablespoons fresh ginger -- finely chopped 1/2 teaspoon sesame oil 1 1/2 pounds shrimp -- peeled 1 teaspoon oil 1 1/2 pounds nappa cabbage -- cut into 2" squares 4 cloves garlic -- lightly crushed 5 cups chicken broth -- low salt 3/4 pound Chinese wheat noodles -- or Japanese somen 2 tablespoons scallion -- finely chopped Marinate shrimp 1 hour in 1/2 sake, ginger and sesame oil. Heat wok or soup pot, add oil, add cabbage stems and garlic, stir fry 1 minute. Add rest of sake, cover and cook 1 1/2 minutes. Uncover, add chicken broth and cabbage leaves and bring to boil. Simmer uncovered for 30 minutes. Meanwhile, boil water and cook noodles. Drain, rinse and divide into soup bowls. Add the shrimp and marinade to the soup. Cover and cook about 3 minutes. Serve over noodles and garnish with scallions. Serve with hot sauce. ***note - use any kind of noodles, but the soben does seem to soak up the flavors better. >From: Erica - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smashed Yukon Gold Potatoes Recipe By :Bon Appetit - 3/97 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Yukon Gold potatoes -- peeled 1/2 cup low-salt chicken broth -- or veggie broth 3 tablespoons nonfat sour cream 1 pinch ground nutmeg Cut potatoes into 2" pieces. Cook potatoes in medium saucepan of boiling salted water until tender, about 20 minutes. Drain well and return potatoes to same saucepan. Coarsely mash potatoes, adding enough of the chicken broth to moisten. Stir in sour cream and nutmeg. Season potatoes to taste with salt and pepper and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti With Caramelized Onions, Mushrooms And Pancetta Recipe By :Cooking Light, May 1977 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Uncooked Basic Popeil Pasta -- *Note 1 Tbsp Olive Oil 1/4 cup Canadian Bacon -- **Note 6 cup Vertically Sliced Onion -- Abt 3 Lg 1/4 Tsp Salt -- ***Note 1/4 Tsp Pepper -- Divided 6 cup Sliced Mushrooms -- Abt 1 Lb 2 Tsp Minced Fresh Oregano 1/4 cup Chopped Fresh Parsley -- Divided 3 Cloves Garlic -- Minced 1/2 cup Nonfat Veg Chicken Broth, Low Sod Fresh Oregano -- Optional *NOTE: Original recipe used spaghetti. **NOTE: Original recipe stated one could use pancetta or bacon (abt 1 oz). Pancetta is Italian bacon that is cured with salt and spices but not smoked. Regular bacon or ham can be substituted. ***NOTE: Original recipe used 1/2 tsp salt, divided Cook pasta according to package directions, omitting salt and fat. Drain well; set aside. Heat oil in a large nonstick skillet over med heat until hot. Add pancetta (Canadian bacon or your substitute); saute 3 min. Stir in onion, 1/4 tsp salt, and 1/8 tsp pepper; cover and cook 15 min, stirring frequently. Uncover and cook an additional 10 min, stirring frequently. Remove onion mixture from skillet; set aside. Add mushrooms, 1/4 tsp salt and 1/8 tsp pepper to skillet; cook over med-high heat 4 min. Add oregano and 2 T parsley; cool 1 min. Add garlic; saute 1 min. Add onion mixture and broth; cook until thoroughly heated. Add mushroom mixture to pasta; toss to coat. Divide among 4 shallow bowls; sprinkle evenly with 2 T parsley. Garnish with oregano, if desired. Yield: 4 servings (serving size 1 1/2 C) This was fabulous!! Wonderful textures and taste. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The recipe was absolutely fabulous...lots of flavor and textures. We ended up with left over onions, mushrooms and Canadian bacon so we are going to put it with some left over shrimp we have and use it for an omelette in the morning. We used Canadian bacon instead of the pancetta and just cut it in thin slices. If you try this I hope you will enjoy it as much as we did. This would be a great dish for company too!! Cal 151.1 Fat 5.2g Carb 19.9g Fib 4.7g Pro 10.5g Sod 1317mg CFF 27.8% * Exported from MasterCook * Spicy Eggplant Pita With Pine Nut Sauce Recipe By :Pat Hanneman Riverside Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SPICY YOGURT SPREAD -- (see recipe) 1 sweet onions -- slivered 1 teaspoon olive oil salt and pepper 1 Anaheim chili pepper -- or more, diced 5 ounces Japanese eggplant -- cubed 1 tablespoon Cajun seasoning -- hot 1 tablespoon fresh ginger root -- minced 1 clove garlic -- crushed 2 tablespoons chopped fresh cilantro 1 tablespoon chopped fresh basil -- spicy globe --x-- PINE NUT SAUCE -- see recipe 2 pita bread, whole-wheat -- lightly toasted 1 cup watercress -- leaves only 1 ripe tomato -- sliced 1 cup seedless grapes lemon wedges This idea comes from PITA SANDWICH WITH EGGPLANT AND WALNUT SAUCE (ref: The Savory Way by Deborah Madison). That version uses fried eggplant, raw cucumber and roasted red pepper slices with either a walnut or a pinenut sauce. This version is a nutty stew. When served with lemon, it reminds us of Falafel. Put the onion in a wok and add the oil; toss to coat. Turn the heat to high, salt and pepper the onion; lightly brown the onion. Add the Anaheim peppers, and the eggplant and fry until the eggplant has begun to color. Add seasonings (Commercial Cajun blend, fresh ginger and garlic). Reduce heat, add the cilantro and basil. Meanwhile, prepare the nut sauce. Add the nut sauce to the wok, increasing the heat, and thinning the sauce with water as needed. Warm thru. TO SERVE: Lightly toast (warm) a pita bread; cut in half, open up the pockets, and spread both halves generously with the yogurt mixture. Place 1/4 cup of the water cress leaves in each half. Stuff with eggplant mixture. Serve with grapes, tomato slices, extra cucumber, lemon wedges, and yogurt spread. MENU 473 cals, 12.3 g fat, 21.5% cff. This recipe: 315.4 cals, 4.9 g fat. 12.6% >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : A C E S ! THIS WAS GOOOOOOD! The ideas come from The Savory Way by Deborah Madison. This version is a nutty stew. It reminded us of Falafel. Messy?!?! Hot and garlicky! Serve with lemon wedges. Lowfat and vegetarian! * Exported from MasterCook * Spicy Eggplant Tomato Dip Recipe By :Microwave Gourmet, Barbara Kafka adapted Serving Size : 4 Preparation Time :0:15 Categories : Dips Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound eggplant 1/2 cup onion -- chopped 1 tablespoon balsamic vinegar 1 teaspoon kosher salt 1/4 teaspoon black pepper 1 teaspoon garlic cloves -- chopped 1 pinch cayenne pepper 3 tablespoons tomato paste 1 medium tomato -- diced Place eggplant on a double layer of paper towels and microwave on high for 12 minutes. Let cool. When the eggplant is cool enough to be handled, cut in half lengthwise. Scoop out the soft pulp and place in a food processor with all other ingredients, EXCEPT the diced tomato. Process briefly, until coarsely chopped. Mix lightly with the diced tomatoes, and refrigerate, covered, overnight. (This is an important step -- it allows all the flavors to mingle together.) Most of the quantities can be adjusted to suit your personal taste. I put in rather more garlic and cayenne than the recipe called for. >From: "Robin Carroll-Mann" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with crackers or wedges of pita bread. NOTES : A nice change of pace from the usual eggplant dip, and I didn't miss the oil at all. * Exported from MasterCook * Spicy Papaya Salsa Recipe By :Manitoba Turkey Producers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **Formatted by Carole Walberg** 1 Papaya -- Seeded And Diced 1 Medium Nectarine -- Pitted And Diced 1 Starfruit -- Diced 2 Green Onions -- Thinly Sliced 2 Tbsp Yellow Bell Pepper -- Diced 2 Tbsp Fresh Cilantro -- Chopped 2 Tbsp Lime Juice 2 Tbsp Orange Juice 1 Tbsp Jalapeno Pepper -- Seeded And Minced 1/2 Tsp Salt In medium bowl, combine papaya, nectarine, starfruit, green onions, yellow bell pepper, cilantro, lime juice, orange juice, jalapeno and salt. Cover and allow to stand at room temperature for about 1 hour. Serve atop Cumin Turkey Cutlets. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Tomato Soup With Black Beans, Potato And Squash Recipe By :Hanneman | Idea from Santiago's Cafe, Victoria, BC Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** SAUTE *** 1/2 teaspoon olive oil -- or olive oil spray 2 tablespoons minced shallot 2 cloves minced garlic 1/4 teaspoon cumin 1/3 cup potatoes -- 1/2-inch cubes 1/3 cup winter squash -- 1/4-inch cubes (Carrot may be substituted) 1/2 teaspoon dried oregano -- Mexican pepper ****** 1 cup beef stock -- see note -- or vegetarian broth Juice from canned tomatoes -- plus water -- to make 1-cup 1 tablespoon vegetable flakes -- seasoning mix 2 tablespoons Mole sauce -- commercial blend 15 ounces tomatoes, canned -- chopped 1/4 teaspoon cayenne pepper -- or to taste 2 tablespoons tomato paste -- or puree 15 ounces cooked black beans -- drained *** GARNISH *** 1/2 cup cucumber -- minced 1 tablespoon fresh lime juice 8 french baguette slices In a non-stick, medium sauce pan saute the shallot, garlic, cumin, potatoes and squash with oregano and plenty of freshly ground pepper. Hold the salt. Saute for 2 to 3 minutes until slightly browned and aromatic. Add the beef broth (or vegetarian broth), the watery tomato juice, vegetable flakes (Perc or Mrs. Dash, etc.) and simmer 5 to 8 minutes or until the potatoes are fork-tender. Add the tomatoes, cayenne, tomato paste and beans; stir well; reduced heat, partially cover and cook for about 15 minutes. Make the simple cucumber relish and let stand at least 10 minutes. To thicken, puree about 1/4 of the soup, and blend well. Some soup should now cling to the spoon. Taste the soup, adjust seasoning with salt, pepper, cayenne and or mole, as needed. Serve in large, shallow bowls and top with portion of relish. Serve with warm bread for dipping. Serves 2 to 4 as main or entree. Makes about 5 cups. PER 1.25 CUP SERVING: 200 cals, 1.6 g fat With bread, 335 cals, 3.1 g fat. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : SANTIAGO'S CAFE * 660 Oswego * Victoria, BC * Near the Clipper landing. Menu of small plates and tapas from Latin and South America, particularly Brazil. Bistro scene. REVIEW 97 Sep: One rainy day after touring we stopped by for some comfort food. Their black bean soup was unexpected and frankly, "defanged" -- but the idea was good. It was basically a tomato soup with some potato and carrot and black beans and a timid pepper. Here, on the up side, is our (tested) revved up revision with fire and ice (cayenne and cukes). Chile heads can spice it up more! The cucumbers are a must! * Exported from MasterCook * Spicy Yogurt Spread Recipe By :PatHanneman Riverside Serving Size : 2 Preparation Time :0:05 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- TO MAKE 2/3-CUP SAUCE: 1/2 cup plain lowfat yogurt 1 tablespoon nonfat dry milk -- flakes 1/2 teaspoon honey -- or sugar 1/2 whole cucumber -- coarsely chopped seeds removed 1/4 teaspoon orange zest -- finely grated salt and white pepper -- to taste 1/2 teaspoon cayenne pepper -- divided use Mix yogurt with the nonfat dry milk flakes or powder and sweeten to taste with honey or sugar. We used 1/2 a cucumber for the sauce. Cut off the end-tip, peel, then cut into spears. Remove seeds. Coarsely chop. Add some or all of the cucumber to the yogurt. Add orange zest, salt and pepper, to taste and half the cayenne pepper. Add additional cayenne to taste. (Reserve unused chopped cucumber for garnish.) Serve at room temperature. Prep: 5 mins plus 20 to 30 mins stand time. Use as a sandwich spread, a dip for raw vegetables, a topping for baked potato or chilis and soups. 1/3 cup: 65.8 cals, 1.1 g fat, 14.4% cff >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Primavera Recipe By :Dole Asparagus Recipe Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound uncooked fettuccine or spaghetti 1/2 pound asparagus -- trimmed in 1" pieces 1 small red or green bell pepper -- in short thin strips 1 1/2 cups shredded carrots 2 cloves garlic -- finely chopped 1 1/2 teaspoons Italian seasoning -- crushed 2 tablespoons olive oil -- or veg. oil 1/4 cup grated Parmesan cheese Cook fettuccine as package directs; drain. Cook and stir asparagus, bell pepper, carrots, garlic and herb seasoning in skillet in hot oil over Medium-High heat, 3-5 minutes or until tender-crisp. Remove from heat. Stir in fettuccine and cheese. Serve immediately. Makes 4 servings. Per serving: 390 calories, 0 grams fat, 5 mg. cholesterol, 453 mg. sodium, 64 grams carbohydrate, 13 grams protein. >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Scallops With Spinach, Leeks And Lemon Vinaigrette - - - - - - - - - - - - - - - - - - - NOTES : This is incredible. We liked it a bit more tart so I added 1/2 T more lemon juice for a total of 2 1/2 T. Cal 158.1 Fat 4.6g Carb 8g Fib 2.5g Pro 21.7g Sod 250mg CFF 25.8% * Exported from MasterCook * Stir Fried Chicken And Broccoli Recipe By :Low Chol. Cuisine recipe Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless skinless chicken breasts -- cut thin in -- 1/2" strip 2 tablespoons oil 2 tablespoons fresh ginger root -- minced 2 medium onions -- sliced 6 cups broccoli florets 1 cup carrots -- thinly sliced 1/2 pound mushrooms -- sliced 3/4 cup chicken stock 2 tablespoons sherry 2 teaspoons Low-Sodium soy sauce 2 teaspoons cornstarch 2 tablespoons water 4 cups Chinese cabbage -- sliced -- or Bok Choy In wok or large heavy skillet, heat oil over High heat. Gradually add chicken to very hot oil with 1/2 of minced gingerroot. Stir-fry for 2 minutes. Remove from Wok. Set aside. Add onion and stir-fry for 2 minutes. Set aside with chicken. Add broccoli, carrots, mushrooms and rest of gingerroot to wok. Stir fry for 2 minutes. Add a little water, if necessary to prevent sticking. Mix stock, sherry and soy sauce. Pour over broccoli. Cover and steam for 2 minutes. Stir in onions and chicken. Mix cornstarch and water. Stir into wok. Bring to boil. Add Chinese cabbage, bok choy or green cabbage. Stir and cook for 1 minute until crisp-tender. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 171 Cals., 6 g. fat, 41 mg. chol. Can substitute thinly sliced green cabbage for Chinese cabbage. Can substitute turkey breast fillets for chicken. * Exported from MasterCook * Stir Frying Leafy Greens Recipe By :GH, Oct 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** One of the best ways to prepare leafy greens is to stir-fry them - just enough to mellow the flavor while retaining the bright color. Some of the tougher or more bitter greens, such as broccoli rabe and collard greens, should be blanched briefly in boiling water before stir-frying to sweeten and tenderize them. See below for instructions on how to prepare, blanch and stir-fry 1 lb of some of the most common leafy greens. The cooking times are short, so in all cases keep an eye on the greens so they won't overcook. Preparations and blanching: Prepare greens(see chart); discard any discolored leaves. To blanch, if recommended, add greens to 6 qts boiling water; cook as directed and drain. Stir-frying: In 12" skillet or wok, heat 1 T olive oil over high heat. Add 2 garlic cloves, smashed; cook, stirring quickly and frequently, until golden. Add 1/8 tsp crushed red pepper; cook 30 seconds. Add greens (pan may spatter if greens are wet); sprinkle with 1/4 tsp salt and cook, stirring quickly. Discard garlic if desired. Something Extra: For a change, accent greens with any of the following: Oil variation: Use nut oils, such as peanut and walnut, to boos flavor. Try a drop or so of sesame oil for authentic Asian taste. A splash of flavor: Stir in some soy sauce, lemon juice, oyster sauce, or fermented black-bean sauce. Spice and life: Add mustard seeds, sliced green onion with ground coriander, or grated gingerroot. Crunchy toppings: Sprinkle greens with sesame seeds, a few fried cashews, or toasted almonds or walnuts before serving. Beet greens: wash, don't blanch, stir-fry 5 min Bok choy (pak choi, pak choy, Chinese mustard cabbage): wash; thinly slice stems; cut leaves into 1" slices, don't blanch, stir-fry 5 min Broccoli rabe (rape, rapini, broccoli di rape): wash; trim thick stems, blanch 5 min, stir-fry 5 min Chicory (curly endive): wash. tear leaves, don't blanch, stir-fry 5 min Collard greens: wash; discard stems; cut leaves into 1" slices, blanch 3 min, stir-fry 5 min Dandelion greens: wash, blanch 3 min, stir-fry 5 min Escarole (broadleaf endive): wash; tear leaves, don't blanch, stir-fry 5 min Kale: wash; discard stems; tear leaves, blanch 5 min, stir-fry 5 min Mustard greens: wash, blanch 5 min, stir-fry 5 min Napa cabbage (Chinese cabbage, celery cabbage): wash; slice thin, don't blanch, stir-fry 3 min Spinach: wash very well, don' t blanch, stir-fry 3 min Swiss chard (chard): wash; thinly slice stems; cut leaves into 1" slices, don't blanch, stir-fry 3 min Watercress: wash, don't blanch, stir-fry 3 min >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sugared Nectarines And Peaches Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Lb Peaches 3/4 Lb Nectarines 1 Tbsp Fresh Lemon Juice 1/4 cup Sugar Pit, peel and slice the fruit. Place in a bowl and add the lemon juice. Stir in the sugar. Refrigerate until ready to serve. Makes 4 servings Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. Because the fruit wasn't really ripe it didn't suffer from being too sweet. Cal 115.1 Fat 0.4g Carb 29.1g Fib 2.6g Pro 1.2g Sod 0mg CFF 3% * Exported from MasterCook * Thai Chicken And Coconut Soup Recipe By :Eating Well magazine Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 stalks lemongrass 6 slices fresh ginger -- coin size 2 cloves garlic 2 hot chili peppers 2 cans chicken broth -- low salt 1/2 pound boneless skinless chicken breast halves 1/2 cup coconut milk -- **** 3 tablespoons cornstarch 3 tablespoons lime juice 2 teaspoons fish sauce 2 scallion -- sliced 1/4 cup cilantro ****note about coconut milk - just use 1-2 tablespoons. Freeze the rest. Trim lemongrass stalks of root ends, outer leaves and grassy tops. Cut into 2" lengths. Crush lemongrass, ginger and garlic. Cut stems off chiles, cut in half lengthwise. Place all above in pot and add chicken broth, bring to a simmer. Add chicken breasts to broth, simmer until just cooked, 5-8 minute. Remove chicken and thinly slice. Boil broth 5 more minutes, strain into a saucepan, squeezing solids to get all juices. ***note - I wouldn't bother straining, just don't eat the lemongrass or ginger. Add coconut milk and heat. In small bowl, mix cornstarch, lime juice and fish sauce. ***note - I like more fish sauce, about equal to lime juice. Add to soup and stir until simmering and slightly thickened, 2-3 minutes. Add chicken to soup. Serve garnished with lime slice, scallions and cilantro. >From: Erica - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tiramisu Toffee Dessert Recipe By :Betty Crocker Good and Easy Cookbook, adpted Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package loaf sized angel food cake -- cut into 9 slices 3/4 cup strong coffee 1/2 cup sugar 1/2 cup light chocolate syrup 1 pkg. nonfat cream cheese -- (8 oz) 1 carton cool whip free -- (8 oz.) 2 bars Heath bar arrange cake slices on bottom of 11 x 7 dish. drizzle coffee over cake. Beat sugar, syrup and cream cheese together, add cool whip, spread over cake, sprinkle with candy. refrigerate 1 hour or less >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - NOTES : I made this for dessert Friday night and we all thought it was delicious. Hope you enjoy it. * Exported from MasterCook * Tortilla Bites With Spa Guacamole And Turkey Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Guacamole: 1/2 cup fresh peas -- (2 1/2 ounces) 2 tablespoons chopped onion 1 small avocado -- peeled and pitted -- (3 1/4 ounces) 1/2 cup nonfat plain yogurt 1 tablespoon fresh lime juice 1 drops hot pepper sauce -- or to taste (1 to 3) -- Tortillas: 1 cup tomatoes -- diced and seeded (6 ounces) 2 tablespoons fresh cilantro -- chopped 5 ounces cooked turkey breast -- julienned 1 tablespoon fresh lime juice 4 whole wheat tortillas -- (10 inch) -- (6 1/2 ounces) 2 cups shredded crisp lettuce -- (3 1/2 ounces) 1/4 cup crumbled feta cheese -- (1 ounce) Blanch the peas in a saucepan of boiling water for 2 to 3 minutes, until crisp tender and bright green. Drain and cool. In a food processor, combine the peas, onion, avocado, yogurt, lime juice, and hot pepper sauce. Process until smooth. Set aside. To assemble the tortillas, combine the tomatoes and cilantro in a bowl and stir to mix. In another bowl, toss the turkey with the lime juice. Heat a large nonstick saute pan over medium high heat. Place a tortilla in the skillet and heat for about 1 minute, turning once, until softened. Transfer to a work surface. Spread the tortilla with about 2 tablespoons of the guacamole and sprinkle with 1/2 cup of the lettuce, one quarter of the tomato-cilantro mixture, one quarter of the turkey, and 1 tablespoon of the cheese. Repeat with the remaining tortillas and fillings. Cut the uneven ends off the tortillas, wrap each one in a moist cloth or paper towel, and refrigerate until ready to serve, or up to 2 hours. Cut each chilled tortilla into 6 slices and arrange cut sides down on a platter. Yield: 4 servings Per Serving: 279 calories, 7g fat, 36mg cholesterol, 19g protein, 3g fiber, 372mg sodium >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Various Shrimp Recipes And Ideas Recipe By :"Rund Bloechl, Sharen" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Quick & Simple Ideas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** all of these recipes are quickies and adjustable to all lo/no fat specs shrimp w/cocktail sauce shrimp wrapped w/prosciutto shrimp & sweet pea pods skewered to make little kabobs make a big salad, divide in 2 bowls, put a bunch of cleaned, drained shrimp on top & your favorite dressing - serve w/crusty bread & wine make your favorite pasta primavera recipe, add the shrimp to it make your favorite pasta recipe substituting shrimp for chicken/turkey/etc kabobs - put shrimp and one or more of the following: onions, mushrooms, green peppers, etc (cut in chunks for grilling) in a large container/plastic bag - pour in low/no-fat Italian dressing - shake up & marinate - skewer & grill - server over a bed of rice fajitas - saute (in broth base) chopped onions, peppers, garlic - add shrimp - heat through - serve with flour tortillas, salsa & low/no-fat guacamole, cheeses & sour cream/yogurt stir-fry - make up your favorite stir-fry using shrimp rather than chicken, etc (use broth rather than oil to stir fry) spicy shrimp - saute (in broth base) chopped onions, add 1 can whole kernel corn, 1 cup salsa (your heat strength - I like it hot) heat thru, add shrimp, heat thoroughly - serve w/Spanish rice & black beans - flour tortillas on the side - - - - - - - - - - - - - - - - - - - NOTES : wow & yum shrimp * Exported from MasterCook * Vegetarian Muffuletta Recipe By :Bonnie Stern "Simply HeartSmart Cooking" Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Eggplants -- Cut In 1/4" slices -- (About 1 Lb. Each) 19 ounces Chickpeas -- Rinsed And Drained 2 Tablespoons Lemon Juice 1 Tablespoon Sesame Oil 1 Teaspoon Ground Cumin 1 Clove Garlic -- minced 1/2 Teaspoon Salt 1/2 Teaspoon Pepper 1/2 Teaspoon Hot Chili Paste 10 inch Italian bread -- (round loaf) 1 roasted red peppers -- Cut into chunks 1 roasted yellow bell peppers -- cut into chunks 1 bunch fresh arugula -- trimmed -- or watercress 1/3 cup pesto sauce 1. Preheat barbecue or broiler and grill eggplant until browned on both sides. Reserve. 2. Puree chickpeas, lemon juice, sesame oil, cumin, garlic, salt, pepper and chili paste. Taste and adjust seasonings and/or thin with water if necessary. 3. Cut bread in half horizontally and remove some of insides (save for breadcrumbs or croutons). Spread bottom half of bread with chickpea puree and layer on eggplant slices with roasted peppers and arugula. Spread top half of bread with pesto and place firmly on sandwich. Wrap tightly. Cut into wedges to serve. It is easier to serve if it is wrapped and refrigerated for at least one hour before slicing. Per serving: Calories 371, CHO 71 g, Fibre 7 g, Total Fat 4 g, Sat. Fat 1 g, Pro, 13 g, Cholesterol 1 mg >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wakame Onion Mushroom Soup Recipe By :Eat More, Weigh Less Cookbook, Terry Shintani Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 handful Wakame 1 Onion -- diced 4 cup Water -- from soaking the wakame 1 tablespoon Miso -- (1 to 2) 2 handful Shiitake mushrooms -- dried Note: The recipe didn't specify which kind of miso. It seems it would be dark miso for this recipe. Wakame is a tender Japanese seaweed. All ingredients can be found at an Asian market if you are unable to locate them. Soak wakame and mushrooms in 1 cup of water until soft and cut into 1" pieces. Saute onions in 1/4 cup of water. Add water from the soaked wakame and mushrooms and the rest of the water. Bring to a boil, add the wakame and mushrooms and cook over low flame until it is tender. Add miso to taste by diluting 1 to 2 TB of miso in a ladle full of the soup water, mashing and smoothing out the miso and adding it back to the pot. Leftover grain or noodles may be added if desired. Add other vegetables if desired. Makes 6 portions. 1 portion Cal 23 Fat .3 Protein 16% Carbo 73% CFF 12% >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - NOTES : This is from an excellent cookbook I use when looking for really light recipes based on the Eat More, Weigh Less(tm) diet. I'm not sure how easy it is to find this book, so here's the ISBN in case you'd like to order it: ISBN:0-9636117-1-2.