* Exported from MasterCook * How To Oven Dry Fruit Recipe By :Martha Stewart Living Sept 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Peaches Pits Removed, Halved Or Quartered 12 Plums To 14, Pits Removed, Halved Or Quartered 10 Apricots To 11, Pits Removed, Halved Or Quartered 10 Plum cots Pits Removed, Halved Or Quartered 12 Figs Halved 2 Bunches Seedless Grapes Removed From Stems, Small Bunches 2 Tbsp Sugar -- Or More To Taste Each quantity below fills one baking pan. Any fruit to be dried should be ripe but still firm. Store dried fruit in an airtight container, frozen, up to six weeks; warm frozen fruit in a 200F oven until soft, 5 - 15 min. Heat oven to 225F. Line a baking pan with parchment paper. Arrange fruit, cut sides up, spaced 1/2 - 1" apart, on paper. Sprinkle 1 Tbsp sugar over fruit; depending on fruit's tartness, add more sugar. Transfer pan to oven; dry until fruit has shriveled, edges have dried, and centers are still juicy; timing will vary according to variety of fruit, ripeness, and size, 1 1/2 - 4 hrs. If juices start to run, baste with juices every hour. Transfer pan to a cooling rack; remove from pan while still warm. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Oven Dry Pears Recipe By :Martha Stewart Living Sept 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Bosc Pears Comice Or Red Bartlett Pears, Unpeeled 1 Tbsp Sugar fills one standard baking pan Heat oven to 225F. Line a pan with parchment.. Cut each pear lengthwise into 1/8 - 1/4" thick slices. Remove seeds and fibrous bits from each slice; arrange on pan, spaced 1/2 - 1" apart. Sprinkle with sugar. Transfer to oven; dry until pears become firmer, slightly chewy, and shriveled around edges, 1 1/2 - 2 1/2 hrs. Transfer to a wire rack. Store in an airtight container, refrigerated, up to 2 days or frozen, up to 6 weeks. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Indian Style Sweet Potato Salad Recipe By :License to Grill (Schlesinger & Willoughby), modified Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Italian Low Fat Salads Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium sweet potatoes -- peeled and cubed 1 large Granny Smith apple -- cored and diced 1 bunch green onions -- chopped 1/3 cup red wine vinegar 1/3 cup fresh lime juice 1/4 cup molasses 1/4 cup ketchup, low sodium 2 tablespoons Dijon mustard 1 tablespoon curry powder 1/4 cup raisins 1 jalapeno -- minced 1/4 cup chopped fresh cilantro In a large pot, bring 2 quarts of water to a rapid boil over high heat. Throw your sweet potatoes in and cook until they can be pierced fairly easily with a fork but still offer a good amount of resistance, 8 to 10 minutes. Drain the potatoes, rinse with cold water, and refrigerate until chilled, at least 30 minutes. In a medium bowl, combine all the remaining ingredients, and mix well. Add the chilled sweet potatoes, toss well to coat, and serve. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lamb And Veggie Burgers With Feta Spread Recipe By :Health (Oct 1998) Serving Size : 5 Preparation Time :0:40 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup uncooked bulgur 1/2 cup boiling water 1 cup baking potatoes -- diced 3 cups water 1/2 pound lean ground lamb 1 cup zucchini -- finely diced 1/2 cup chopped onion 1/4 cup fresh parsley -- chopped 2 garlic cloves -- minced 1/2 teaspoon salt 1/4 teaspoon black pepper cooking spray 5 hamburger buns ***FETA SPREAD*** 1/2 cup nonfat sour cream 1/4 cup cucumber -- diced seeded peeled 1/4 teaspoon dried dill 1 garlic clove -- minced 1/2 cup crumbled feta cheese ***GARNISH*** 5 slices tomato -- 1/4-inch thick FETA SPREAD: Combine and set aside. BURGERS: Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes. Meanwhile, combine potato and 3 cups water in a saucepan; bring to a boil. Reduce heat, simmer until tender, 5 to 10 minutes, and drain. Cool. Stir together bulgur, potato, lamb, zucchini, onion, parsley, garlic, salt, and pepper in a large bowl. Divide mixture into 5 equal portions and shape into 1/2-inch-thick patties. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Cook patties 4 minutes on each side. Place patties on bottom halves of buns; cover each with 2 tablespoons Feta Spread, 1 tomato slice, and top of bun. Serves 5. [PER SERVING: Calories 406 (25% from fat), Fat 11G (4 g saturated), Protein 21 g, Carbohydrate 55g, Fiber 4g, Cholesterol 61 mg, Iron 3 mg, Sodium 572 mg, calcium 113mg] Notes: Serves 4. Time: 20 min Prep; 20 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Spinach Salad Recipe By :Dorothy Hanneman / Modified Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free Romano cheese 3 turkey bacon slices, crisply cooked -- crumbled or lowfat Bacos 1 1/2 quarts torn fresh spinach 2 cups fresh mushroom slices 1 cup red onion -- cut into rings 10 ounces frozen peas -- thawed 1/2 cup fat-free mayonnaise -- or lowfat yogurt cheese 1/2 cup fat-free sour cream 1 teaspoon sugar 2 tablespoons fat-free parmesan cheese salt and pepper -- at table Combine the 1/2 cup cheese with bacon. Mix well. In a 2+1/2 quart bowl, layer spinach, cheese mixture, mushrooms, onions, and peas. Combine mayonnaise or yogurt, sour cream and sugar; mix well. With a rubber spatula, spread the mixture like icing over the top of the salad to seal. Sprinkle with 2 tablespoons cheese. Cover. Refrigerate overnight. Serve with or without tossing the salad. Serves 6 as a main course luncheon with crusty bread or 8 as a side salad; more on a buffet. [PER SERVING: 123 cals, 1g fat, or 7% cff] This was a family favorite main dish lunch during Roswell, NM summers. Thick salad with heady flavor. Make it the night before. Serve in the heat of the day. Back then we used regular or low fat products. The new fatfree cheese are just as good. The cheesy dressing permeates the vegetables; not sure if we eat the salad or inhale it. Always a winner at parties, people wanted to know how much blue cheese we used. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Sorry I missed the talk about the 24 hour salad. Bob's Mom made one we all loved - but then we were from dairy states. The dressing reminded us of blue cheese. We used to make it twice a month during summer. Today we rarely indulge but when we do we use the almost fat-free products that weren't available then. If you like blue cheese, you might try this once in your life time. * Exported from MasterCook * Lemon Ginger Coleslaw Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Oriental Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lemon juice 2 tablespoons sugar 2 tablespoons cider vinegar 2 tablespoons water 1 teaspoon grated gingerroot 1 teaspoon dark sesame oil 3 1/2 cups shredded cabbage 1/2 cup shredded carrots 1/2 cup chopped green onions Combine lemon juice, sugar, cider vinegar, water, ginger, and sesame oil; toss with cabbage, carrots, and green onions. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemonade Recipe By :betty crocker cookbook from the 50's Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup sugar 6 lemons -- or limes rinds and juice 1 quart water strawberries -- optional -- or cherries Basically, you make a simple syrup of 1 cup sugar and 2 cups water and add the rinds from about 6 lemons (I like it tart). Then you add a quart of water and the juice from the lemons & refrigerate Or make it with limes. I sometimes add strawberries or cherries to the mix. You have to run it through a sieve and there isn't much on this earth that's stickier, but it's awfully good. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Tortellini Soup Recipe By :NEW FLAVORS FROM YOUR CROCKERY COOKER Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dry lentils 2 cups carrots -- coarsely shredded 1 large onion -- finely chopped chopped cooked ham or Canadian-style bacon 2 garlic cloves -- minced 2 tablespoons chopped fresh basil 1 1/2 tablespoons fresh thyme leaves 1/4 teaspoon pepper 5 cups low-sodium chicken broth or vegetable broth 1 cup water 9 ounces tortellini, cheese-filled -- refrigerated 4 cups fresh spinach leaves -- torn Rinse lentils; drain. Place in a crockery cooker. Add carrots, onion, ham or bacon, garlic, and pepper. If you are substituting dried herbs for fresh, add them now. Pour broth and water over all. Cover and cook as directed for desired heat setting: LOW HEAT: for 6+1/2 to 7 hours; HIGH: for 3+1/4 to 3+1/2 hours. Adding the pasta (If using low heat, reset to high.) Stir in tortellini. Cover and cook 30 more minutes on high. Stir in fresh spinach, and fresh herbs if using. Serve at once. [PER SERVING: 245 cals, 5g fat (16% cff). 4g fiber, 35g carbs, 16g protein. Sodium can be high from ham or bacon and cheese: from 972mg to 1,023mg. ] [PER SERVING without ham/bacon: 212 cals, 3g fat, 723mg sodium.] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Lentils, Canadian bacon, and cheese-filled tortellini make this soup a hearty meal in itself. A small salad and fruit are all you will need to round it out. Accompany with bread sticks or a corn muffin (optional). Crockpot should hold from 3+1/2 to 5 quarts. Serves 6. Time: 20 minutes prep and less than 4 or 8 hours cooking. *Recipe from NEW FLAVORS FROM YOUR CROCKERY COOKER, Better Homes and Gardens (1998 isbn 0-696-20855-5). - Pat Hanneman kitpath@earthlink.net 9/18/98 Might substitute a smoked chili for the ham. A little chipotle maybe... * Exported from MasterCook * Linguine And Shrimp Fra Diavolo Recipe By :Good Housekeeping 365 days of Healthy Eating Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Italian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces linguine salt 12 ounces shrimp -- shelled & deveined 2 teaspoons olive oil 1 medium onion -- chopped 2 cloves garlic -- minced 1/4 teaspoon crushed red pepper 2 tablespoons dry white wine 28 ounces tomatoes 1. In a saucepot prepare pasta in boiling salted water according to package directions. 2. Add shrimp during last 3 minutes of cooking pasta; cook until opaque throughout. Drain pasta and shrimp; return to saucepot. 3. Meanwhile in a non stick 12 inch skillet heat oil over medium heat. Reduce heat and add onion and cook 8 minutes until tender crisp. 4. Add garlic and crushed red pepper and cook 30 seconds longer, stirring. 5. Stir in wine; cook 30 seconds. Add tomatoes with their puree and 1/4 tsp salt; heat to boiling stirring and breaking up tomatoes. 6. Pour tomato sauce over drained pasta; toss to mix well. Notes: Per Serving: 390 calories, 4g fat 9.5% CFF >From: RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Louisiana Style Potato Wedges Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large russet potatoes cut into large wedges 2 Teaspoons tabasco sauce -- optional **FOR THE SPICE MIXTURE** 1 Tablespoon minced dried onion flakes 1 Teaspoon paprika 1/2 Teaspoon cayenne pepper 1/2 Teaspoon salt 1/2 Teaspoon black pepper 1/2 Teaspoon File powder -- optional 1. Preheat oven to 350F. Line a baking sheet with aluminum foil. Spray foil with vegetable cooking spray. 2. To prepare spice mixture, in a large bowl, combine onion flakes, paprika, cayenne pepper, salt, black pepper and file powder. Mix well. Add potato wedges to bowl; toss to coat. 3. Arrange potato wedges in a single layer on prepared baking sheet. Bake potatoes, turning once, until golden brown, 20 to 30 minutes. Sprinkle with red pepper sauce, if desired. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 166.5 (1.7% from fat) Fat; .3g Cholesterol: 0mg Carbohydrates: 38g Fiber: 3.5g Sodium: 290mg * Exported from MasterCook * Marinated Tofu Recipe By :Tassajara Recipe Book Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds lowfat tofu -- drained and pressed 1/2 ounce dried mushrooms 1 cup water 2 tsp dried oregano 2 cloves garlic -- pressed 2 tablespoons olive oil -- fruity * 1/2 cup red wine vinegar -- or sherry vinegar 1/2 cup red wine -- ** 1/2 cup soy sauce -- tamari preferred 1 pinch ground cloves 1/2 teaspoon salt few twists black pepper * Original was for 1/2 cup olive oil; I used 1/4 cup and felt that much wasn't necessary. Next time I will use 2 tbsp; and remember that most of that is not absorbed and is thrown away. ** I didn't have any red wine, so I used dry sherry instead. Drain and press the tofu to remove excess water. Simmer mushrooms in water for 15 minutes. Toast the oregano in a small frying pan over a medium flame until it becomes aromatic, without burning it. Combine the remaining ingredients, adding the oregano when it's ready. Then combine with the simmering mushrooms. Bring to a boil and simmer a few minutes longer. Cut the tofu into 4 slabs. Marinate for at least 2 hours, preferably overnight (refrigerate). The tofu can marinate several days. Cut the tofu into strips or cubes and bake at 350 degrees F for 20 minutes or so. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Use in Mushroom Tofu Stroganoff (see recipe) or in stir fries or simply as baked tofu. NOTE: Although this recipe calls for some olive oil, it in only in the marinade and most of that is thrown away. This is intended to be part of the Mushroom Tofu Stroganoff recipe, which is around 20% CFF if you use regular tofu. If you use lowfat tofu, the fat content will be even less. I used the baked tofu in a stir fry with rice, which also is less than 30% CFF. Because I didn't have any red wine, I used dry sherry instead. I'm sure that imparted a "sharper" taste to the tofu, but we liked it. I think I'd like it better with the red wine. The oregano and that much sherry seemed to clash. I wanted the tofu to be chewy, so I cooked it for double the 20 minutes called for. I also raised the oven temp to 400F. The texture was great! I highly recommend adding baked tofu to stir fries. * Exported from MasterCook * Mexican Manicotti Recipe By :Amy Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Mexican & Southwestern Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Ground Beef, 7% fat 1 cup nonfat refried beans 1 teaspoon dried oregano 1/2 teaspoon ground cumin 8 manicotti shells 1 1/4 cups water 8 ounces picante sauce 8 ounces nonfat sour cream 1/4 cup finely chopped green onions 1/4 cup sliced pitted black olives 1/2 cup shredded monterey jack cheese Combine ground beef, refried beans, oregano and cumin; mix well. Fill uncooked manicotti shells with meat mixture. Arrange in a baking dish. Combine water and picante sauce. Pour over manicotti shells. Cover with vented plastic wrap. Microwave on High for 10 minutes giving dish a half turn once, using tongs, turn shells over. Microwave, covered on Medium for 17 to 19 minutes or until pasta is tender, giving dish a half turn once. Combine sour cream, green onion and olives. Spoon down center of casserole, top with cheese. Microwave uncovered on High 2 to 3 minutes or until cheese melts. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : This ones a keeper. Calories: 377 (26.2% from fat) Fat: 11.8g Cholesterol: 42mg Carbohydrates: 47.1g Fiber: 6.6g Sodium: 1338mg * Exported from MasterCook * Midwestern Corn Chowder Recipe By :Healthy Cooking, California Culinary Academy Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Chopped Onion 1 Tsp Unsalted Butter 1/4 cup Dry Sherry 1 cup Chopped Celery 2 cup Diced Red Potatoes 1 Bay Leaf 2 cup Nonfat Veg Chicken Broth, Low Sod -- Note 1 2 cup Chopped Tomatoes 1 1/2 cup Corn Kernels 1 1/2 cup Nonfat Milk 1/2 cup Chopped Parsley Ground Pepper -- Optional Note 1: Original recipe called for 2 C defatted chicken stock or Vegetarian stock Prep Time: 15 - 20 min Cooking Time: 35 - 40 min To lower the calories in the soup, nonfat milk and potato puree replace the rich cream base used in traditional recipes. This soup freezes beautifully, so make a double batch, especially when corn is at its peak. In a large stockpot over med-high heat, saute onion in butter and sherry until soft but not browned. Add celery and potatoes and saute for 2 min. Crush bay leaf and wrap in cheesecloth or place in a tea ball. Add stock and bay leaf to soup and bring to a boil. Lower heat to simmer and cook, covered, until potatoes are tender (20 min). Remove bay leaf and discard. Place 2 C of the soup in a blender and puree. Return to pot. Add tomatoes, corn, and milk, and bring to a boil again. Lower heat and simmer for 5 min. Add parsley, taste for seasoning, and add pepper (if desired). Makes 10 C, 8 servings This was very, very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, Jeff and I made this for dinner tonite and it was wonderful. We did not add any salt and we didn't think it needed it. Cal 88.3 Total Fat 1g Sat Fat 0.4g Carb 15.7g Fib 2.3g Pro 8g Sod 116mg CFF 8.6% * Exported from MasterCook * Minnesorta Salsa (Peach) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ripe peaches -- peeled and diced 4 ripe tomatoes -- peeled and diced 4 green onions -- thinly sliced 1/2 cup. basil -- finely chopped Add: 2 tablespoons extra virgin olive oil 2 tablespoons red wine vinegar 1 tablespoon honey some salt to taste juice of half a lime Mix together, allow the flavors to marry, and serve at room temperature as salsa, salad or relish dish.>> >From: "Jo in Minnesota" - - - - - - - - - - - - - - - - - - - NOTES : Its unusual and delicious, maybe you can make up a big batch and give it for a gift: * Exported from MasterCook * Miso Noodle Soup Recipe By :Cooking Light Annual Recipes 1998 Serving Size : 8 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon dark sesame oil 1 teaspoon ginger root -- peeled and minced 2 cloves garlic -- minced 3 14 1/2 oz cn vegetable broth 2 cups broccoli florets -- chopped 1 cup carrot -- diagonally sliced 1 cup onion -- vertically sliced 1 teaspoon chile paste 2 cups Chinese egg noodles, cooked -- 4 oz uncooked 1/4 cup white miso Heat oil in a large saucepan over medium heat. Add gingerroot and garlic; saute 1 minute. Add broth and next 4 ingredients; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. Stir in noodles and miso; cook 1 minute or until miso is blended. >From: "danis@w-link.net" - - - - - - - - - - - - - - - - - - - NOTES : Very tasty, very comforting, very easy....a healthy, vegetarian comfort food that is perfect when you are sick....or just sick of cooking. * Exported from MasterCook * Mixed Grain Salad Recipe By :Betsey Cullen Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup vegetable oil 1 cup shallots -- chopped 2 cup brown rice 2 cup wild rice 2 cup wheat berries -- cooked 4 cup water 4 cup vegetable broth 1 1/2 cup dried cranberries 1 cup chopped dried apricots 1 cup dried currants Dressing: 1 cup sherry vinegar 1/4 cup olive oil 4 tsps dried sage 1 1/2 cup chopped pecans Heat oil in large saucepan over medium heat. Add shallots and saute until translucent, about 5 minutes. Add rices and wheat berries, stir and coat. Add water and stock. Boil and reduce heat to low. Cover and cook until tender, about 40 minutes. Remove from heat and add fruits. Stir and cool to room temperature. Whisk vinegar, oil and sage in small bowl. Pour over salad and stir to coat. Season with salt and pepper to taste. Can be made one day ahead. Cover and refrigerate. Stir in nuts and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This is a great salad and can be made ahead. It can sit at room temperature and will feed the number of people at the meeting generously. MasterCook and I don't know the nutritional value on wheat berries, so I have subbed the nutritional value of barley, I figure it's probably pretty close. If I'm way off base, let me know. I've reduced the oil and amount of nuts a bit to get it a little lower in fat (original called for 2 c pecans, and the first oil amount was 1/2 cup) * Exported from MasterCook * Mocha Shake, Penny's Recipe By :Penny Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Strong Coffee 1/3 cup chocolate syrup 1/3 cup nonfat dry milk Makes 3 cups, serves 2 Pour 1-1/2 cup strong coffee into ice cube trays and freeze until solid, at least 3 hours. To a blender, (through the opening in the lid) process with motor running, add the cubes, 1/3 cup chocolate syrup and 1/3 cup nonfat dried milk. - - - - - - - - - - - - - - - - - - - NOTES : Here is a fat-free drink that is sure to please on these HOT, SCORCHING Days! Sit back, relax and sip one of the best cold drinks of the summer!!! * Exported from MasterCook * Mock Cherry Pie Recipe By :Vivian Levya Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lowfat pie crust -- (9 inch) 1 cup cranberries -- halved 1/2 cup raisins 1 cup sugar 1 teaspoon butter 2 tablespoons flour 1 teaspoon vanilla 3/4 cup boiling water Place 1 crust in 9" pie plate. Mix remaining ingredients and pour into shell. Cover with remaining pie crust. Bake at 350 degrees for 30 to 40 minutes or until crust is golden. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd * Exported from MasterCook * Monde Brot Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Jewish Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Egg Substitute 1/3 cup Sugar 1/3 cup Brown Sugar 3 cup Flour 3 Tsp Baking Powder 2 Tsp Vanilla Extract 1 Pinch Salt Cinnamon -- To Taste But Go Lightly Nutmeg -- To Taste But Go Lightly To Spread As Filling: Chocolate Chips Fruit Spread Jelly Chopped Nuts Nonstick Cooking Spray For some it is time to celebrate the new year. One delicious tradition is mondel brot (mondel bread). This chewy, crispy, cakey biscuit or cookie is a little like a biscotti with a sweet filling. Mondel brot is good for dunking in coffee, tea, milk and even honey. Have a sweet year! Preheat oven to 350F. In a bowl, beat egg substitute, sugars and vanilla until light and fluffy. Sift together flour, baking powder, salt and spices. Add flour to egg substitute mixture a little at a time, mixing well. It will form a stiff ball at the end. Split into two portions. On a floured surface, roll out dough to about 1/8 to 1/4 inch thick rectangle approximately 10 by 12 inches. Use plenty of flour and turn often as it does tend to stick. Spread filling out evenly leaving about a two inch edge along the top and about a 1/2 inch edge along the sides. Some make one chocolate (it doesn't take more than a handful or two of chocolate chips spread out evenly) and one with a fruit spread (like apricot) and chopped nuts. Roll it up jelly roll style (be gentle, but holes are repairable) and fold up ends to seal them. Place on a cookie sheet that you have sprayed and floured. Bake for 30 to 40 minutes or until golden brown and fairly hard to the touch. Allow to cool completely. Cut with a serrated bread knife into 1/2 slices. If they are not crisp enough you can put the slices back into the oven for a 5 to 7 minutes. Serving Suggestions There are many variations you can try with this recipe and it doubles very well. You can add a couple of tablespoons of orange juice and orange zest to the dough. You could try adding cardamom instead of the cinnamon and nutmeg and making a filling of honey and chopped pistachios for a middle eastern flavor. You could even leave the filling out altogether for a less sweet biscuit. Any way you make it, it is a real treat for tea or luncheon. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 183.7 Total Fat 2.5g Sat Fat 0.4g Carb 34.3g Fib 0g Pro 5.5g Sod 133mg CFF 12.5% * Exported from MasterCook * Mushroom Gravy Recipe By :Vegetarian Times Complete Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 dried shiitake mushrooms -- to 10 -- soaked in 2 cups warm water for 1 hour sauteing liquid -- * 2 1/3 cups button mushrooms -- sliced 1/4 cup sherry -- or sake 2 cloves garlic -- minced 1 cup tomato juice 1 tablespoon soy sauce 2 tablespoons mirin -- or 2 tsp honey and 4 tsp sherry 2 teaspoons nutritional yeast -- to 2 tbsp 1 tablespoon white miso -- or barley miso 3 tablespoons arrowroot -- dissolved in small amount of water * Original calls for 4 tbsp oil for sauteing. Makes 3 cups. Drain the shiitake mushrooms, reserving the soaking liquid. Cook the shiitake and other mushrooms, stirring, for a few minutes. Cover and simmer until the mushrooms have reduced in size and have begun to let out their juices, about 4-5 minutes. Add the sherry or sake, raise heat to high, and add the garlic, reserved soaking water and tomato juice. Boil rapidly for one minute. Add the soy sauce and mirin, and boil 2-3 minutes more. Lower the heat, and add then nutritional yeast and miso. While stirring, add the dissolved arrowroot, and cook until the sauce has thickened and become transparent. Serve at once. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Gravy, Mollie's Special Recipe By :Vegetable Heaven, Mollie Katzen Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sauteing liquid -- * 1 cup minced onion 1 tablespoon minced garlic 1 pound mushrooms -- sliced or chopped 1/2 teaspoon salt -- or to taste 3 tablespoons dry sherry 1/4 cup unbleached white flour 1 1/2 cups vegetable broth -- warmed -- ( to 2 cups) -- or water * Original calls for 2 tbsp vegetable oil for sauteing Saute the onion for about 5 minutes. Stir in the garlic, mushrooms, and salt. Saute for 5 more minutes, then cover and cook for 10 minutes over medium heat. Add the sherry, stir, and cover again. Cook for another 10 minutes. Place the flour in a sifter or strainer, and gradually shake it into the pan as you stir constantly. Keep stirring a minute or two after all the flour is in, to keep the mixture from clumping. Pour 1 1/2 cups of the broth, stirring vigorously. Cook over low heat for about 5 minutes, then remove from heat and taste to adjust salt. If it is too thick, stir in a little extra broth. Serve hot. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "This tastes great on cooked grains, potatoes, vegetables, warm open-face sandwiches, pasta, omelettes -- you name it. Store the gravy in the refrigerator or even the freezer. It reheats very well." * Exported from MasterCook * Mushroom Tofu Stroganoff Recipe By :Tassajara Recipe Book Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Rice Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb Marinated Tofu -- see recipe 1 tbsp olive oil 5 tbsp butter 1 lg yellow onion -- diced med-sm 1 lb mushrooms -- cremini or button 2 tsp minced garlic 1/2 tsp paprika 1 tsp nutritional yeast 1 pinch dried thyme 1 tbsp tamari soy sauce salt -- to taste freshly ground black pepper -- to taste 1/2 cup dry sherry or red wine 1 cup vegetable stock 1 1/2 cup sour cream Drain the marinated tofu on a slanted board while you gather and prepare the rest of the ingredients. Cut the tofu into strips or cubes and bake at 350 degrees F for 20 minutes or so. Remove and set aside. Heat 1 tbsp each olive oil and butter in a 12-inch saute pan. When the oil and butter are hot, add the onions. Saute them on a high heat until they begin to brown, then turn down the heat and cook the onions carefully until they begin to caramelize, stirring frequently. This will take about 15 minutes. They should be soft. While they are cooking, slice the mushrooms about 1/4 inch thick, chop the garlic, and warm the stock. Mix the garlic, paprika, nutritional yeast, and dried thyme into the cooked onions. Add the remaining 4 tbsp butter and the tamari. When the butter is melted, add the mushrooms. Salt and pepper them and carefully stir. Once the mushrooms begin to cook, add the tofu and the sherry or wine, and let bubble and simmer for 8 to 10 minutes. Add the heated stock to the sour cream. Once the mushrooms are sufficiently cooked, add the sour cream stock to the pan. Cook until the sauce is hot and reduced to the thickness you want. Try not to boil the sauce for too long or the sour cream will curdle. Check the seasonings and serve over rice or twisted egg noodles. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oat Bran Baking Mix Recipe By :Better Homes and Gardens Annual Recipes, '95, p. 54 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Homemade Mixes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/3 cups all-purpose flour 2 1/3 cups whole wheat flour 3/4 cup nonfat dry milk powder 3/4 cup oat bran 3 tablespoons baking powder 1/2 teaspoon salt In a large container thoroughly mix the flours, milk powder, oat bran, baking powder and salt. Store in an airtight container in a cool, dry place for up to 6 months. Stir before using. Makes 6 cups mix. Use in the following recipes: Oat Bran Biscuits, Honey and Oat Bran Muffins, Peanut butter and Oat Bran Cookies. MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oat Bran Biscuits Recipe By :Better Homes and Gardens Annual Recipes, '95, p.54 Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup margarine or butter 2 cups Oat Bran Baking Mix -- see recipe 2 cups water In a medium mixing bowl, cut margarine into Oat Bran Baking Mix until mixture resembles coarse crumbs. Make a well in center. Add water; stir with a fork just until dough clings together. On a lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to 1/2 inch thickness. With a 2 1/2 inch biscuit cutter, cut biscuit dough pressing the cutter straight down. Dip the cutter into flour between cuts to prevent sticking. Place on a greased baking sheet. Bake in a 425 F. oven for 10 to 15 minutes until golden. Col on a rack. Makes about 10 biscuits. Per biscuit: 118 calories, 5 grams fat, 0 mg. cholesterol, 208 mg. sodium. MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Paneer (From Yogurt Cheese) Recipe By :kuroneko@raindogs.net (neko webb) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Well, the "paneer" I make from yogurt cheese isn't the real stuff, which I also make, but it's easier when I don't have a lot of time on my hands. Instead of making the yogurt cheese in my yogurt strainer, I hang it in a clean, new knee-high nylon stocking (yes, it works really well). After a few hours hanging, I cut the ball down, and press it between two plates, with something really heavy on top of the first plate (usually my full Brita filter). After letting that sit a couple hours, I cut open the stocking, and there you go... some pretty solid, paneerish cheese. I prefer to make it from scratch, but sometimes I don't have milk around, and I almost always have some yogurt cheese hanging around. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta And Potatoes Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Lb Elbow Macaroni 1 Lg Russet Potatoes Don't Peel, Cut In Cubes Salt And Pepper -- To Taste 1/4 cup Nonfat Mayonnaise -- As Desired 1/4 cup Toasted Sesame Seeds Cook the pasta to your taste. Drain and rinse with cold water. Cook the potatoes so that they can just be pierced and don't fall apart on you. Drain and rinse with cold water. Toss both potatoes and pasta in bowl large enough to do this. Add salt and pepper to your taste and the nonfat mayonnaise. Mix well. Add the toasted sesame seeds and toss to mix. Would serve 4 - 6 depending on how you served it.... as a main dish or side dish This is very good and quite filling. Entered into MasterCook and created for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, I cooked again with what was in the house. (I am going to have to go to the market sometime very soon!!) This was very quick and easy and quite filling...tasted good too!! You could add other things to it like peas etc and add some spices to perk it up... but it was fine like this for Jeff and I. NOTES : Cal 397.6 Total Fat 5.9g Sat Fat 0.8g Carb 72.8g Fib 4g Pro 12/9g Sod 201mg CFF 13.4% * Exported from MasterCook * Pasta Primavera #2 Recipe By :Woman's Day Serving Size : 5 Preparation Time :0:55 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces linguine 2 cups broccoli florets 1 large carrot 2 medium zucchini quartered crosswise & cut in thin strips 1 large red bell pepper quartered & cut crosswise into thin strips 1/2 cup frozen peas **SAUCE** 2 tablespoons all-purpose flour 1 cup chicken broth 1 cup milk, skim 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup grated parmesan cheese 1. Cook pasta in a large pot of boiling lightly salted water 5 minutes less than directed on package. 2. Add broccoli and carrot and cook, stirring once or twice, 2 minutes. Add remaining vegetables and cook 2 to 3 minutes longer until vegetables and pasta are tender. Drain. 3. Meanwhile make sauce. Put flour in a medium saucepan. Slowly whisk in broth and milk until blended, making sure to get into corners of pot. Stir in salt and pepper. Bring to a boil over medium-high heat, whisking often. Reduce heat to low and simmer 2 to 3 minutes, stirring constantly, until thickened. Stir in cheese. 4. Pour over drained vegetables and pasta. Toss to mix and coat. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 358 (9% from fat) Fat: 4g Cholesterol: 5mg Carbohydrate: 65g Fiber: 6g Sodium: 576mg * Exported from MasterCook * Pasta Salad #10 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. pasta -- (or so) any variety, any shape fat-free Italian dressing lemon pepper 1 can kidney beans -- drained and rinsed frozen corn frozen baby lima beans Cook pasta, but do not overcook. Rinse. Add vegetables desired. I normally use those above, but fresh cauliflower and broccoli are good, too. Add enough FF Italian dressing to lightly coat the pasta and vegetables. Liberally sprinkle on lemon pepper. I usually use a couple teaspoonfuls, probably. Stir and store in airtight container in the fridge. This will keep several days, is best after sitting at least overnight. You can use any combination of vegetables, canned, fresh, or frozen, make a little or a lot. I've taken this to several "affairs" and gotten rave reviews even though it's EASY !! >From: Nancy Way Rummage At 03:20 PM 9/6/98 -0500, you wrote: >I'm looking for something to take to a meeting on Monday night. It needs to feed 10-12 people. The meeting is from 6:30 - 10:00 with our break around 8:00 so most of us haven't had dinner (or much of one) prior to this. Also, it can't be heated before serving - - - - - - - - - - - - - - - - - - - NOTES : I fix a pasta salad that's good at refrigerator temp. It's probably also safe at room temp if your host has no free refrigerator space. I use whatever veggies I have on hand, but the following is my favorite combo. * Exported from MasterCook * Pasta Sauce, Ultimate Quick-and-easy Recipe By :Cooking Light Sept 1998 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 cup chopped onion 4 garlic cloves -- minced ***SAUCE*** 1/2 cup dry red wine -- OR 2 tablespoons balsamic vinegar 1 tablespoon sugar 1 tablespoon chopped fresh basil -- OR 2 teaspoons dried basil 2 tablespoons tomato paste 1/2 teaspoon dried Italian seasoning 1/4 teaspoon black pepper 29 ounces canned diced tomatoes -- drained ***ADDITION*** 2 tablespoons chopped fresh parsley Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Yield: 3 cups (serving size: 1 cup). [CALORIES 126 (l6% cff); FAT 2.3g; SODIUM 461mg.] Notes: You can substitute crushed or whole tomatoes for the diced. Crushed will give you a smooth, thick sauce; whole adds a nice chunkiness. Serve with pasta. *Recipe by Cynthia Nicholson LaGrone. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Bread #2 Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup Fresh peaches -- peeled 1/2 cup Unsweetened applesauce 1 Tbsp Apple Juice, Frozen Concentrate -- thawed 1 Tbsp Molasses 1 Tsp Cinnamon 1 Tsp Ground cardamom 1/4 Tsp Nutmeg 1/2 Tsp Salt 1 1/2 cup Rolled oats 1 1/2 cup Whole Wheat Bread Flour 2 Tsp Active dry yeast 1/2 cup Chopped dried peaches You can substitute one 16-ounce can sliced peaches for the fresh peaches and applesauce. Put all ingredients into the baking pan of your bread machine and start. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 108.8 Total Fat 0.9g Sat Fat 0.2g Carb 23/1g Fib 3.1g Pro 3.7g Sod 79mg CFF 7.1% * Exported from MasterCook * Peach Crisp Recipe By :Healthful Cooking, Mary Carroll, Star Tribune 8/20/97 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups peaches -- peeled and sliced 1 tablespoon lemon juice 3/4 cup apple juice -- divided 1 tablespoon arrowroot powder or cornstarch 3/4 cup packed brown sugar -- divided 3/4 cup flour 1/2 tsp ground nutmeg 3/4 cup old-fashioned rolled oats -- uncooked 1 tsp vanilla extract Combine peaches, lemon juice, 1/2 cup of the apple juice, the arrowroot and 1/2 cup of the brown sugar in medium saucepan. Bring to boil over medium heat. Lower heat and cook, stirring frequently, until fruit begins to soften, about 5 minutes. Combine remaining 1/4 cup brown sugar, 1/4 cup apple juice, flour, nutmeg, oats and vanilla in large bowl. Place fruit mixture in 9" X 13" baking dish coated with nonstick cooking spray. Top with flour mixture. Bake at 350 deg F 20 minutes, or until topping is crisp and filling has thickened. Makes 6-8 servings. Per serving based on 6: 210 calories 51g carbohydrate 3g protein 1g fat 7mg sodium 0 cholesterol 32mg calcium >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : For "poor" Kathy with the peach emergency, here's a wonderful recipe that should help use up some of those peaches. This was posted by Kathleen Schuller . You could also make the peach mixture and freeze it. I did this and made this all winter long last year. * Exported from MasterCook * Peachy Whole Grain Cookies Recipe By :Susi Kreger Serving Size : 30 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Egg White 1/2 Tsp Almond Extract 1/3 cup Margarine 3/8 cup Sugar 3/8 cup Brown Sugar, Packed 3/4 cup Whole-Wheat Flour 1/2 Tsp Salt 1 Tsp Baking Powder 1 1/4 cup Oatmeal -- regular or quick 3/4 cup Peaches -- diced 1/4 cup Dates -- chopped or raisins (Makes 30 cookies / 1 cookie per serving) Beat egg white with extract, margarine & sugars in mixing bowl. Combine flour, salt, & baking powder. Add to egg mixture and mix well with electric mixer. Stir in oatmeal, peaches, & dates. Drip by rounded (not heaping) tablespoons onto nonstick cookie sheet. Bake at 350F for 15 minutes or until golden. >From: Susan Kreger All recipes taken from _Month of Meals 1-4_, American Diabetes Association, Inc., 1660 Duke Street, Alexandria, VA 22314 (800)232-3472. ISBN#0-945448-11-2 7/93-25M >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 66.4 Total Fat 2.3g Sat Fat 0.4g Carbs 10.9g Fib 0.9g Pro 1.1g Sod 108mg CFF 30% * Exported from MasterCook * Peanut Butter And Oat Bran Cookies Recipe By :Better Homes and Gardens Annual Recipes, '95, p. 54 Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup peanut butter 1/2 cup granulated sugar 1/2 cup packed brown sugar 1/4 cup butter or margarine 1 egg 1/3 cup apple juice -- or water 2 cups Oat Bran Baking Mix -- see recipe In a large mixing bowl, beat peanut butter, sugars and butter with an electric mixer until combined. Beat in egg and juice. Add Oat Bran Baking Mix; beat on Low speed until combined. Drop cookie dough from a teaspoon onto an ungreased cookie sheet. Moisten the bottom of a glass with water; dip into sugar. Flatten each mound of dough by pressing with the bottom of the dipped glass, moistening and dipping the glass into sugar as necessary. Bake in a 375 F. oven for 8-10 minutes or until cookies are light brown around edges. Cool 2 minutes on the cookie sheet. Transfer cookies to a wire rack; cool completely. Makes 36 cookies. Per cookie: 47 calories, 1 gram fat, 6 mg. cholesterol, 48 mg. sodium MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : To Make Ahead: Place cooled cookies in a freezer container and freeze up to 3 months. Thaw at room temperature before serving. * Exported from MasterCook * Pineapple Coconut Rice Pudding Recipe By :THE NEW SOY COOKBOOK, Lorna Sass (1998) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1/4 pound dried pineapple rings unsweetened or sweetened -- about one cup 1/4 cup rum -- optional 1/2 cup unsweetened grated dried coconut -- OR up to 2/3-cup 2 teaspoons ground cinnamon 1/4 teaspoon salt 1 cup white basmati rice 1 quart soy milk maple syrup -- if desired cinnamon -- if desired In a large, heavy saucepan, bring the water and dried pineapple to a boil. Cover, turn off the heat and let sit until the pineapple is soft, about 10 minutes. Remove the pineapple with a slotted spoon to a clean work surface. When cool enough to handle, chop the pineapple coarsely or snip each ring into seven or eight chunks. Set aside. Return the water to a gentle boil and stir in the rum, if using, coconut, cinnamon, salt, rice and pineapple bits. Add the soy milk and return to a boil. Immediately reduce the heat to low (or the soy milk will froth up and boil over), cover and simmer until the rice is very tender, about 25 to 30 minutes. When rice is tender, turn off the heat. Give the mixture a good stir, and let the pudding sit, uncovered, for a few minutes to cool and thicken slightly. Add maple syrup or another sweetener to taste, if desired. Sprinkle each portion with a light dusting of cinnamon, if desired. Serve warm, at room temperature or chilled. Makes 6 servings; about 1 cup each. >From "The New Soy Cookbook" by Lorna Sass (Chronicle Books, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen [221 calories (24% from fat), 6 grams fat (2 grams sat. fat), 36 grams carbohydrate, 7 grams protein, 123 mg sodium, 0 mg cholesterol, 30 mg calcium, 4 grams fiber.] By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pinon (Pine Nut) Cookies Recipe By :Southwest The Beautiful Cookbook Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 2/3 cup sugar 1 cup all-purpose flour 1/4 cup pine nuts -- toasted Combine the eggs and sugar in a heavy saucepan and whisk constantly over low heat until the mixture is lukewarm and light in texture, about 3-5 minutes. Remove from heat and whisk until cool; gradually stir in the flour until the batter is smooth. Preheat oven to 375 degrees. Butter 2 baking sheets and drop the batter by teaspoonfuls onto the pan, leaving about 1 inch between cookies. Let sit 5 minutes. Place 4 or 5 pine nuts on top of each cookie and let them sit another 5 minutes. Bake for 12-15 minutes or until golden brown. Remove from the baking sheets while still warm and let cool on racks. [Makes about 36 cookies. 35 cals, 0.7g fat] Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998. Mastercook versions kitpath@earthlink.net Notes: Information and recipe adapted from Southwest The Beautiful Cookbook; recipes by Barbara Pool Fenzl, text by Norman Kolpas, CollinsPublishers San Francisco, 1994. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pita Chips #2 Recipe By :High-Flavor, Low-Fat Veg Cking, Steven Raichlen Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Breads Eat-Lf Mailing List Low Fat Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large pita bread -- or 4 small 1 Tbsp. extra-virgin olive oil -- (optional) Makes 48 chips Preheat the oven to 350F. Separate the pita breads lengthwise into halves. Lightly brush each half with olive oil (if using). Cut each half into 8 wedges (6 for small breads). Arrange the pita chips on a baking sheet and bake for 8 to 10 minutes, or until golden brown. Transfer the chips to a cake rack to cool. 7 calories per chip; 0.2 g Protein; 0 g fat; 1 g cargohydrate; 13 mg. sodium; 0 mg. cholesterol >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - NOTES : Pita Chips are great for dipping (not to mention for using up leftover pita bread). The oil is optional. For extra color, you could sprinkle the chips with white or black sesame seeds before baking. * Exported from MasterCook * Pita Chips Or Crisps Recipe By :Vegetarian Cooking for Everyone, Deborah Madison Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Pita bread water -- or olive oil sesame seeds -- optional cumin -- optional fennel seeds -- optional sea salt -- optional red pepper flakes -- optional black pepper -- optional onion salt -- optional etc Separate the pitas into circles. Brush the rough inside lightly with water or olive oil. Cut into wedges, spread them on a cookie sheet and sprinkle sesame seeds or spices over the tops. Broil just until toasty brown, a minute or so. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pita Crisps, Croutons And Toast Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** While I don't have an "official" recipe, I used to experiment with bread a lot and found that if you thin slice sourdough bread, it makes a wonderful toast by placing it in a slow oven about 275 degrees, on a cookie rack. You just turn it once, and it will get lightly browned, good for just munching and really brings out the sourdough flavor. For Pita, you could do the same, slice it up into the size pieces you want, put them on the cookie sheet, into the oven and watch them. Doesn't take too long, you can experiment with flavored olive oils in a spritzer before you put them in, and just let them brown a little. On the second side you could give a lite sprinkle of Parmesan, without adding too much fat or calories. This could be classified as Found Bread since you can use breads that are not the freshest, the slow toasting enhances all flavors. If you want something sweet, use a few days old loaf of bread, slice it, place on the cookie rack ( not a cookie sheet, but a rack so the hot air can get to both sides), lightly spritz with water, add cinnamon and sugar and toast away until its hard and crunchy. Of course this is Zwieback (twice baked bread) but its fun to experiment with this stuff. ["Jo in Minnesota" ] --- I just cut pitas into wedges with scissors, brush with egg white, and sprinkle with whatever seasonings I like. Then you just toast them in the oven.[ Cathleen ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polynesian Grilled Chicken, Neo-postmodern Recipe By :License to Grill (Schlesinger & Willoughby), modified Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh lime juice 1 teaspoon dark sesame oil 1/4 cup soy sauce, low sodium 1 tablespoon brown sugar 1 tablespoon chile paste with garlic 2 tablespoons minced ginger 4 boned and skinned chicken breast halves 1 red bell pepper -- halved and seeded 1 green bell pepper -- halved and seeded 1 red onion -- peeled and halved 2 cups canned pineapple chunks in juice -- drained and rinsed 1/4 cup chopped fresh mint 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh basil Make the dressing. In a small bowl, combine the lime juice, sesame oil, soy sauce, brown sugar, chile paste and minced ginger. Cover and refrigerate. Grill the chicken breasts until done. Grill the bell peppers and onions until just browned. Remove the chicken breasts, bell peppers, and onions from the grill. Once they are cool enough to handle, cut them into large chunks and place them in a large serving bowl along with the pineapple chunks, mint, cilantro, and basil. Add enough dressing to moisten, toss well, and serve warm or chilled. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Apple Cakes With Tamarind Sauce Recipe By :BBC Vegetarian September 1998 Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Potatoes Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds potatoes -- cut into 1/2" cubes 2 teaspoons turmeric 3/8 cup all-purpose flour 1 tablespoon butter 2 small apples -- peeled and cored and finely chopped 1 teaspoon vindaloo curry paste -- (see recipe) -- or other curry 6 tablespoons frozen peas 1 tablespoon chopped fresh cilantro oil 2 cups rocket, arugula, chicory or other spring greens -- to garnish ***SAUCE*** 2 tablespoons tamarind pulp 1 red chill pepper -- deseeded and finely chopped 8 tablespoons light brown sugar 1 teaspoon ground mixed spice seasoning -- of choice 1 2/3 cups water Pantry: VINDALOO is a very hot curry tomato paste. 1. Put the potatoes and turmeric in a pan with a little salt and cover with water. Bring to the boil and simmer for about 8 minutes until tender. Drain and mash with the flour. Leave to cool slightly. 2. Meanwhile, make the tamarind sauce. Mix all the ingredients with the water in a pan. Bring to the boil and simmer for 20 minutes until syrupy. 3. Heat the butter in a frying pan and fry the apples for 2 minutes. Add the curry paste and peas and cook for 3-4 minutes. Stir in the coriander and set aside. 4. Preheat the grill and line the grill rack with foil. Divide the potato mash into 12 equal portions and the apple mixture into six. Press one portion of the potato mixture into a lightly oiled 8-cm egg poaching ring. Spoon one portion of the apple mixture into the centre and cover with another portion of potato mixture, pressing down to flatten and cover the apple. Remove the ring and repeat with the remaining mixture. 5. Put the cakes on the grill rack and brush with oil. Cook for 4-5 minutes, then cook the other side for 3-4 minutes until crisp. Serve each one topped with the rocket, and with the tamarind sauce drizzled around. [Per serving: 290 calories. Fiber 3g Carbohydrate 64g, Fat 3g, Saturated fat 1g, Protein 5g, Added sugar 21g, Salt 0.11g] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Cheese Gnocchi Recipe By :Moosewood Restaurant Low Fat Favorites Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Baking Potatoes -- peeled -- (About 1 1/2 C) 2 Tsp Chopped Fresh Basil -- Or 1/2 tsp Dried Basil 2 Cloves Garlic -- Minced Or Pressed 1/2 Tsp Salt 1 1/2 cup Unbleached White Flour 1/2 cup Nonfat Ricotta Cheese -- Or 1% Cottage Cheese 2 Egg Whites 1/2 cup Grated Parmesan Cheese Place the potatoes, basil, garlic, salt, flour, ricotta, egg whites, and Parmesan in a food processor bowl and blend for about 1 minute, until a sticky dough is formed. If necessary stop and scrape the sides of the bowl with a spatula to help blend well. Transfer the dough to a lightly oiled bowl, cover, and refrigerate for 2 hours. Turn out the chilled dough onto a well -floured surface. With floured hands, divide the dough into four sections and shape each section into a log about 1 inch in diameter. With a sharp knife, cut each log into 1 inch rounds. Using your palms, shape the rounds into balls and arrange them in a single layer on a floured platter. Bring one or more large pots of salted water to a rapid boil and cook the gnocchi in small batches for 6 to 8 minutes per batch. Cook only as many gnocchi as can rise to the surface without sticking together. Carefully remove the gnocchi with a slotted spoon to a warmed serving bowl. Keep the first batches warm in a 250 F oven while you finish the final batches. Serves 6 to 8. >From: "Eileen & Cat" - - - - - - - - - - - - - - - - - - - NOTES : These take a bit of time for cooking and chilling, but they are very good and filling, too. They are good with tomato sauce, roasted red pepper sauce (I'd be happy to post the recipe if anyone is interested), or in a brothy soup. Uncooked gnocchi dough balls will keep refrigerated in a covered, lightly oiled bowl for 2 or 3 days, frozen, the dough keeps for about a week. Allow the dough balls to return to room temperature before cooking. Wrapped and refrigerated, cooked gnocchi keep for 2 or 3 days and can be frozen for 1 to 2 weeks or possibly longer. To serve, bring them to room temperature and then simmer in water or broth for a few minutes. * Exported from MasterCook * Potato Salad, Mexican Recipe By :The McDougall program Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs. red potatoes -- cut into chunks 1 cup frozen corn kernels -- thawed 1 large. tomato -- chopped 1 bunch scallions -- chopped 1/2 cup salsa 2 tablespoons fresh lime juice 2 tablespoons fresh cilantro -- chopped -- or 1 T. dried Freshly ground pepper Place the potatoes in a large pot and cover with water. Bring to a boil, reduce the heat, cover, and cook 30 minutes, or until just tender. Remove from the heat, drain, and place in large bowl. Add the corn, tomato, and scallions. Combine the salsa and lime juice. Pour over the salad and mix well. Add the cilantro and a few twist of pepper. Mix gently and serve at once or chill over night. ~~I salt the potatoes and I like them a little over done. I will also add more salsa if I feel it needs it. >From: Chris Gambino - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Primo Veggie Pasta Recipe By :Soyfoods USA, vol 3 No 5 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh broccoli flowerettes 1/2 cup sliced yellow & green zucchini 1/2 cup sliced red pepper strips 1/2 cup sliced fresh carrots 1/2 cup coarsely chopped green pepper 1 cup fresh asparagus tips Fresh chopped parsley -- garnish 1 pound Linguine ---Sauce: 1/2 package silken tofu -- (10.5-ounce) 1 cup skim milk 1/2 teaspoon salt 1/2 teaspoon dry mustard 1/4 teaspoon Worcestershire sauce 1/8 teaspoon white pepper 3/4 cup shredded Parmesan cheese * Original calls for 2 tablespoons soybean oil for sauteing Combine all sauce ingredients in a blender. Transfer to a microwave safe container and heat on medium high power (80 percent) for approximately 3 minutes. Stir. Heat another 2 minutes on medium power (50 percent). Set aside. Prepare Linguine as directed on package. Saute all vegetables except asparagus in large skillet or wok. Steam asparagus for 1-1/2 to 2 minutes on high in microwave. Mix together and serve. Yield: 4-6 servings. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Fennel Soup With Sage Leaves Recipe By :High-Flavor, Low-Fat Italian Cooking Serving Size : 6 Preparation Time :4:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds pumpkin -- or enough to make 2-cups pulp 1 tablespoon extra virgin olive oil 1 medium onion -- finely chopped 1 small fennel bulb -- trimmed and diced fennel leaf -- garnish 4 cups low sodium vegetable broth -- plus 1 cup low sodium vegetable broth -- as needed 1 cup 2% reduced fat milk salt and black pepper sage leaves, 16-to-20 olive oil -- for frying 1. PUMPKIN: 2-pound piece of pumpkin or butternut squash, peeled and seeded. Preheat oven to 400F. Loosely wrap the pumpkin in foil and bake until soft, 40 to 60 minutes. Transfer to a plate and let cool. Cut the pumpkin into 1/2-inch dice. 2. SOUP: Heat oil in large saucepan. Add the onion and fennel and cook until soft and translucent but not brown, about 5 minutes. Add 4 cups of the broth and all the milk, season with salt and pepper and add the roasted pumpkin. Gently simmer until the fennel is soft, about 20 minutes. Transfer the soup to a blender and puree until smooth, adding additional broth as needed to obtain a soup like consistency. Return the soup to the saucepan and reheat, adding salt and pepper to taste. 3. FRIED SAGE: Stem the leaves. Wash and dry. Just before serving, heat 1/4 cup olive oil (or as needed) in a small frying pan or saucepan, to 350F. Add the sage leaves and fry until lightly browned and crisp, about 1 minute. Transfer the sage leaves with a wire skimmer to paper towels and drain. Blot dry with more paper towels. See variations. 4. TO SERVE: Ladle the soup into bowls and garnish with sage and fennel leaves, accompany with crusty bread. Makes 7 to 8 cups enough to serve 6. [15%cff: 115cals, 6g fat] Variations: Garnish with fresh sage leaves, chiffonade. Or substitute Bake Fried Sage Leaves. See recipe. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : *Recipe from Steven Raichlen's HIGH-FLAVOR, LOW-FAT ITALIAN COOKING. 1997: Viking Penguin. Pat Hanneman's bookshelf 9/98 Pumpkins are in the store. Always need to add flavor to these early pumpkins - grilling or roasting the pulp. Here's a soup from Raichlen's new book of Italian recipes. SAGE: Seems like a lot of trouble to prepare a garnish but it's these little touches that can make a dish special. So.... I will try this one. But with the baked leaves -- not the deep fried. * Exported from MasterCook * Pumpkin Info Recipe By :Pumpkin Beyond Pie by Tarla Fallgatter Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Here's some more information I found on the web describing the two types of pumpkin: "There are two types of pumpkin available in the market. The first is the field pumpkin, which has a very mild flavor. These pumpkins do tend to be tough, stringy and tasteless, but they grow tremendously large with pretty shapes and strong, durable walls, and are therefore perfect for Halloween jack-o'-lanterns. "The second type, the sugar pumpkin or cheese pumpkin (so called because its paler color resembles that of cheese) is grown for cooking and baking purposes has a more pronounced flavor. If you are looking for an eating pumpkin, choose one that's small (4 lbs. or under), light, golden orange and squat in shape. Whatever type of pumpkin you choose, make sure that the stem is still on and that the shell has no cuts or breaks. Look for sturdy, heavy squash with fairly glossy skin that is unblemished by soft spots or uncharacteristic discolorations." >From http://wwwiz.com/issue08/wiz_d04.html > From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quark Info And Ways To Use Recipe By :Barbara Heller Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * eat if plain from the carton. * mix it with a mashed banana (add sweetener, lemon juice, or skim milk to taste; I prefer just the banana and quark. * make a fruit salad: in a big bowl, mix together quark and skim milk until roughly the consistency of pancake batter (more or less thick to taste). Add all your favorite fruits (I love it with chopped apples, grapes, blueberries, and slices of banana). Add lemon juice and/or sweetener to taste. * chop up some chives, and mince a small onion, and mix them with some quark. Add salt and pepper to taste (and a dash of skim milk if it's too thick). Use as a dip for fresh raw veggies or as a spread for crackers or bread. * spread a little on a cracker, and top with jam or slices of banana. * although I've never tried it (because I can't buy the mix here) I bet it would be great if you mixed it with the ranch dressing powder mix (isn't there a low fat version of that?) and add skim milk to the desired consistency for salad dressing or dip. You're really lucky to have found a place to buy it in the US!! Just a hint, though: be careful and read the label -- the fat content ranges from skim to full cream versions. - - - - - - - - - - - - - - - - - - - NOTES : Quark is one of my favorite foods!! Here are some of the ways I use it: --- For those who don't know, quark is a cultured milk product, similar to pureed cottage cheese or ricotta cheese, but smoother. Or it's like very thick yogurt. It's common in Europe, and comes in all ranges of fatness. In Germany, some people eat it as a bread spread, like cream cheese. You can add herbs and seasonings to it. Thinned with a little milk, it can be used like sour cream. Sweetened, and with fruit added, it makes a good dessert (especially with strawberries or raspberries). It can be used to make cheesecake. [Jenny Herl ] * Exported from MasterCook * Refreshing Beverage With Cider Vinegar Recipe By :"Jo in Minnesota" Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces 7-up(r) -- or Ginger Ale 2 teaspoons cider vinegar All the carbonated water/fruit juice drinks sound wonderful but here is a little summertime refresher. Use 7-up or Ginger Ale in a glass with ice, and add one to two teaspoons of cider vinegar. I have not tried, but suspect that raspberry vinegars, balsamic, or other flavors might be interesting and just as refreshing. - - - - - - - - - - - - - - - - - - - NOTES : This came about when a friend and I were discussing the touted health benefits of drinking cider vinegar. We don't know if it really does you any good, except the good that comes from being refreshed! * Exported from MasterCook * Refreshing Beverages Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cranberry juice with a splash of soda water and slice of lime. [ellen@elekta.com] --- I also like plain soda water with a little squeeze of fruit in it. At the bar where I work part time, there's a guy who orders this all the time: soda with limes and cherries and maybe a splash of orange, cranberry, or grapefruit juice. We call it Circus Water. And it's as good a name as any. And half ice tea, half lemonade is good, too. I like to mix sugar-free ginger ale with white grape juice; it makes a good mock champagne. ["smithg" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Refrigerator Watermelon Rind Pickles Recipe By :inet Serving Size : 12 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups watermelon rind -- peeled and cubed 1 cup sugar 1 cup apple cider vinegar 2 3 inch cinnamon stick 1 teaspoon whole cloves Combine rind, sugar, vinegar, cinnamon and cloves in large saucepan. Stir to mix. Bring to a boil over high heat, stirring often. Reduce heat, cover and simmer gently until rind is tender and translucent, about 45-60 minutes. Cool. Refrigerate in glass container. Allow 12 hours for flavors to blend. Will keep for 2 weeks. >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Pudding With Fruit, Crockpot Recipe By :Jo Anne Merrill Serving Size : 8 Preparation Time :3:00 Categories : Crockpot Desserts Eat-Lf Mailing List Fruit Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Gallon Skim Milk -- Note 1 1 Cup rice 1 Cup sugar 3 Tablespoons margarine -- solid 1/4 Teaspoon salt -- optional 1 Teaspoon vanilla extract 1/2 Cup dried apricots OR peaches -- minced 1/4 Teaspoon ground cinnamon Note 1: Use half nonfat and half whole milk, or all nonfat for lower fat content. Substitute canned milk for the regular milk for a very rich flavor. The cooking time will vary greatly, anywhere from 1-1/2 to 3-1/2 hours. The longer it cooks the thicker it will be. It is important to have the dried apricots minced. Put all ingredients into crockpot. Stir to blend well. Cover and cook on high 1-1/2 hours, stir once after about 1 hour. Or, cook on high for the first 30 minutes, turn to low and cook as long as you desire. Check after the first 2 hours of low cooking and stir. If rice is not absorbing the milk quickly enough, turn the crockpot up to high again. Keep cover on at all times. Crockpot temperatures vary widely among different brands. Only experimentation can tell you the correct amount of time for cooking in your crockpot. Rarely will a crockpot recipe fail, though, as the long, slow cooking process does not require precise timing. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 323.5 Total Fat 4.5g Sat Fat 0.8g Carb 61.7g Fib 0.3g Pro 10g Sod 245mg CFF 12.3% * Exported from MasterCook * Roasted Eggplant Dip Recipe By :Canadian Living June 1998 Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds eggplant 2 Tablespoons olive oil 1 small onion -- chopped 6 green onions -- sliced 1/3 cup fresh basil -- chopped 1/4 cup fresh mint -- chopped 1/4 cup fresh parsley -- chopped 2 tablespoons lemon juice 1 tablespoon dijon mustard 1 tablespoon balsamic vinegar 1 clove garlic -- minced 1/2 teaspoon salt 1/4 teaspoon pepper 1. Slice eggplants in half lengthwise; brush with 1 tbsp oil or spray with cooking spray. 2. Arrange cut side down on baking sheet; roast in 350 degree oven for about 45 minutes or until skin wrinkles and flesh is tender. 3. Let cool; peel. 4. Meanwhile, in a skillet heat 1 Tbsp of the remaining olive oil over medium heat; cook chopped and green onions for 5 minutes. 5. Transfer to a blender or food processor and puree. 6. Add eggplant, basil, parsley, mint, remaining oil, lemon juice, mustard, vinegar, garlic, salt and pepper; blend until smooth. Per Tablespoon: 18 calories; 1 g fat, 1 g fibre, 0 cholesterol >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : Ok.. I love this stuff.. and almost never follow a recipe. This one though has a nice flavour with the combination of balsamic and lemon. If you use cooking spray while roasting and for the sauteing of the onions, this comes in at 29% CFF.... just under the line.. * Exported from MasterCook * Roasted Vegetable Lasagne #2 Recipe By :heavily adapted from several recipes Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound bell peppers -- red or green, diced 1 carrot -- cut into matchsticks 2 Medium zucchini -- cut into half moons 1 Medium eggplant -- cubed 1 Medium onion -- sliced 2 Teaspoons olive oil ground black pepper 6 Cloves garlic ------------------------------------------ 1 Teaspoon olive oil 1/2 Pound mushrooms -- sliced 1/2 Pound spinach -- cut into strips ground black pepper salt ------------------------------------------ 8 Ounces lasagna noodles -- 9 noodles 2 Ounces feta cheese 8 Ounces nonfat mozzarella cheese -- shredded 1/2 Cup Parmesan cheese -- grated 16 Ounces spaghetti sauce salt and pepper 2 Tablespoons fresh basil 2 Tablespoons fresh parsley The Vegetables: Preheat oven to 400 degrees. Toss the peppers, carrot, zucchini, eggplant, and onion in the oil and pepper. Spread on baking sheet. Put foiled wrapped garlic in the corner of the pan. Bake for 30 minutes and then stir. Bake 15 minutes more. Squeeze baked garlic into the vegetables, add minced basil and salt. Set aside. The Spinach Layer: Fry mushrooms in oil until they start to brown. Add the spinach, salt and pepper, and cook until spinach wilts and liquid is evaporated. To Assemble: Cook 3 noodles until very al dente. Spoon a little sauce into a 9x13 baking dish. Lay the 3 noodles down in the dish. Cover with 1/3 remaining sauce, then spinach and mushrooms and feta cheese, crumbled. Meanwhile cook 3 more noodles and place in dish. Cover with another 1/3 of sauce, the roasted vegetable mixture, and 1/2 of the mozzarella. Cook last three noodles and place in pan. Add remaining sauce, remaining mozzarella, and the parmesan. Add about 1/4 cup water or dry wine. Cover pan with aluminum foil and bake at 400 degrees F for 30 minutes. Remove foil and bake another 15 minutes. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Noodles do not have to be parboiled. Place in dish, uncooked, and add a little more water or wine before cooking. Here's a great Roasted Vegetable Lasagna that I've made many times. It's delicious, and I think it meets all your criteria. Sometimes I don't bother cooking the lasagne noodles ahead of time. Then I just add a little extra water to the dish before baking. I use the 5 Brothers brand of spaghetti sauce, but any brand that you like is fine. I also usually substitute chopped frozen spinach (1 box) for the fresh spinach. Just defrost and drain, squeezing out all the liquid. This saves lots of time. * Exported from MasterCook * Sacramento Taco Soup Recipe By :CookingLight.com 1998 Serving Size : 8 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breasts -- cut into bite-size pieces 29 ounces no-salt-added whole tomatoes -- undrained and chopped, two-cans 27 1/2 ounces no-salt-added chicken broth -- two-cans 4 ounces canned chopped green chiles -- undrained 1/4 teaspoon salt 4 medium corn tortillas -- halved -- 6-inch diameter 1/2 cup green onions -- chopped 2 ounces reduced-fat monterey jack cheese -- shred to make 1/2-cup 1/4 cup chopped fresh cilantro 1/4 cup green taco sauce -- commercial Combine first 5 ingredients in a large saucepan; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes. Cut 1 tortilla half into 1-inch pieces, and place in a soup bowl. Add 1 cup soup; top with 1 tablespoon green onions, 1 tablespoon cheese, 1-1/2 teaspoons cilantro, and 1-1/2 teaspoons green taco sauce. Repeat procedure with remaining ingredients. [Yield: 8 servings (about 155 calories per serving; 17% cff) Protein 17.4g / Fat 2.9g /Carbohydrate 13.2g / Cholesterol 38mg / Iron 1.8mg / Sodium 277mg / Calcium 130mg] (c)1998 contact cookinglight.com -(kitpath@earthlink.net)- 9/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : I made the Sacramento Taco Soup, and had to make a change in it. I thought it was a little thin. I added cream of chicken soup. So I recommend 1/2 broth and 1/2 cream of chicken soup (1 can should do it). That made it a more complete soup. You can use the Healthy Choice one of course. [Mary Curtis mary curtis ] --- Thanks for the warning. Held back on liquids. I agree it was thin but that's because we aren't holding back on the fried corn tortilla chips!-D I added a little of my new (fad?) thickener - xanthan gum. acts like cornstarch.. also i simmered about 45 minutes until the broth had more body. [Pat Hanneman ] * Exported from MasterCook * Salmon Stuffed Baked Potatoes Recipe By :Modern Woman Magazine - September, 1993 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 baking potatoes 1 can salmon 1 dash Tabasco sauce 1 dash worcestershire sauce 2 tablespoons fat-free plain yogurt 2 green onions -- finely chopped salt and peppers 2 ounces fat-free mozzarella cheese -- shredded 1. Bake potatoes, scoop out pulp leaving a 1/4 inch rim. 2. Mix pulp with remaining ingredients and return to potato skins. 3. Sprinkle with shredded cheese and bake until hot. Per Serving: 232 calories, 7.1% CFF >From: RecipeLu - - - - - - - - - - - - - - - - - - -