* Exported from MasterCook * Sea Vegetable Descriptions Recipe By :http://www.christinacooks.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here are descriptions of various sea vegetables from http://www.christinacooks.com ARAME - This sea plant is one of the greatest sources of minerals that you can imagine. Its mild flavor disguises the fact that it is one of the best sources of calcium, iron, potassium, vitamin C, magnesium and zinc to name but a few. Harvested from deep in the sea, arame has a large leaf structure that is sun-dried and then shredded, then dried again. The shredded arame is then boiled for several hours to gentle the flavor and create a product that cooks quickly--this means that arame requires no soaking, just a few quick rinses to allow it so soften. Arame has a strong energetic property as well. It has the ability to soften fat deposits in the body and arteries, lower cholesterol and blood pressure and has even been used to aid in the softening and elimination of ovarian and fibroid cysts. Like other sea vegetables, arame shines when seasoned lightly--at the beginning of cooking only, bringing out its natural sweet taste, and then simmered over low heat until tender. It makes a great salad or saute. DULSE - A delicate, red sea vegetable, dulse is extremely high in potassium. Sold in dried form, dulse is so delicate that you can eat it right from the package. Used primarily in soups and salads, dulse has a mild flavor and its high potassium level makes it a great snack food for athletes--not to mention a wonderful pick-me-up for those little energy dips we all experience. HIZIKI - A brilliant sea vegetable, hiziki is a powerhouse of minerals, being extremely high in calcium, folic acid and iron, among others. Strong-tasting, hiziki requires soaking before use and loves to be combined with sweet, sauteed vegetables. KOMBU - (Kelp) -Kombu is an amazing sea vegetable, not only mineral-rich, but with the unique ability to aid the body in the breakdown of fat and protein. Now we use it primarily for rendering grains and beans digestible--it is high in a substance called glutamic acid, a natural tenderizer. But if kombu has the ability to break down the fat and protein in grains and beans, wouldn't it make sense that it could break down those same, stubborn substances in the body? Well, the fact is, it does; kombu can help the body dissolve deposits of fat and protein, kick-starting weight loss. NORI - A most wonderful, delicate sea plant, commonly used in whole foods cooking. Nori is the Japanese name for this family of plants, since most of the world's nori comes from Japan's oceans (although we now cultivate a most wonderful crop of nori off the coast of Maine). Most commonly seen as the delicate wrapping around sushi and sashimi in Japanese cuisine, nori is mild in flavor, but jam-packed with vitamins and minerals, being, in fact, one of the best sources of calcium in the sea vegetable world. And this definition of Wakame from http://www.seagull-ny.com/foods/nframe/kaiso.html : WAKAME(wakame seaweed) Among seaweeds, WAKAME contains a comparatively high amount of calcium. It also is rich in vitamins B1, B2, and C, as well as iron and iodine, and is said to be effective as a remedy for constipation and to make hair shiny. Dried WAKAME must first be reconstituted in water, after which dousing it with boiling water and then dipping it in cold water will enchance the color and texture. It is used in salads, soup, and simmered dishes. Instant WAKAME can be used straight from the package in soups and simmered dishes. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seasoned Tofu Steaks And Vegetable Stir Fry With Ginger Sauce Recipe By :Cooking Light Sept 1998 p. 169 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 ounces firm tofu -- drained **See Note 1/4 cup all-purpose flour 2 tablespoons dry bread crumbs 1/2 teaspoon dried thyme 1/4 teaspoon dried dill 1/4 teaspoon salt 1/4 teaspoon paprika 1/4 teaspoon ground black pepper 1 large egg -- beaten 2 teaspoons vegetable oil --Ginger Sauce 1/3 cup rice wine vinegar 1/3 cup sugar 1/2 cup water 2 tablespoons low-sodium soy sauce 1 tablespoon cornstarch 1/4 cup water 1 tablespoon fresh ginger -- minced and peeled --Vegetable Stir Fry 1 teaspoon vegetable oil 1 cup yellow pepper -- cut in strips 1 cup snow pea pods, fresh 1/2 cup plum tomato, whole -- chopped 2 cups angel hair pasta, cooked --about 4 oz uncooked pasta 1. To prepare the tofu steaks, cut tofu lengthwise into 4 (1/2-inch thick) slices. Place the tofu steaks on several layers of heavy-duty paper towels, and let stand 5 minutes. 2. Combine flour and next 6 ingredients (flour through pepper). Dredge each tofu steak in flour mixture. Dip in egg; dredge again in flour mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu steaks; cook 6 minutes, turning after 3 minutes. Remove from skillet; cut each tofu steak into 4 wedges. Keep warm. 3. To prepare the ginger sauce, combine vinegar, sugar, 1/2 cup water, and soy sauce in a small saucepan; bring to a boil over medium-high heat. Reduce heat, and simmer 3 minutes or until sugar is dissolved. Combine cornstarch and 1/4 cup water; stir into sugar mixture. Bring to a boil, and cook 1 minute or until thick. Remove from heat; stir in ginger. Keep warm. 4. To prepare vegetable stir-fry, heat 1 teaspoon oil in skillet over medium-high heat. Add bell pepper and snow peas, ad stir-fry 2 minutes. Add tomato, and stir-fry 1 minute. Serve over pasta, top with ginger sauce and tofu wedges. >>>>>From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : First let me preface this recipe with I hate Tofu. In every form, I have never had a tofu recipe that I liked. Now having said this, I really liked this tofu recipe. I made it for dinner this evening and Tom went back for seconds. Maybe it's the ginger sauce, I don't know. This was really good. WW points = 7 The recipe called for reduced fat tofu which I couldn't find. NOTES from : This is the kind of main dish that will wow guests or family on many different levels--lots of color, lots of texture, and lots of spice. You might want to double the recipe for the steaks for another meal. They're great stacked on a sandwich with lettuce and a few slices of grilled tomato. Yield: 4 servings (serving size: 4 tofu wedges, 1/2 cup pasta, 1/2 cup vegetable stir-fry, and 1/4 cup ginger sauce.) * Exported from MasterCook * Shrikhand (Flavored Yogurt Cheese) Recipe By :Madhur Jaffrey's Eastern Vegetarian Cooking Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Indian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz. plain yogurt 1/4 tsp saffron threads 2 tsp warm milk 2 oz caster sugar -- (60 g) or less, to taste -- (berry sugar is the same thing) 1/8 tsp cardamom seeds 1 tsp shelled unsalted pistachio nuts -- slivered Make yogurt cheese (3 hour hang). Meanwhile, soak the saffron in the milk for about 1 hour (this is important -- saffron's flavour comes out in water and milk, and won't release its flavours unless it has a good soak in these, as opposed to oil). Combine the yogurt cheese, saffron milk, and sugar in a bowl, through a very fine sieve to make sure there are no lumps left. Sprinkle the pistachios over the top. Cover and chill until ready to eat. Sounds simple, no? It's one of the best tasting recipes I've ever had, though... it's eaten spread on chapatis, at the same time that you eat your spicy food, and it's a wonderful combination when you do! To make icings and whippy toppings, I take this basic recipe, sometimes leave out the cardamom and saffron and add orange juice, a dash of lemon juice, and some orange zest, add the sugar, and voila, you have a very good cream cheese-style topping. Just plain with sugar, and beaten up fairly hard (not too hard, or it'll start separating), and you've got a heavy whippy kind of topping that goes well with pie, or anything. The secret is the berry sugar, as it can actually get through the yogurt. The other secret is to remember that every batch of yogurt that you eat is different, depending on how exactly it was made, how long before you bought it, everything, so some batches are going to taste a little different than others. Another yummy way to eat yogurt cheese that I just thought of -- take a little longer hung cheese (maybe 10 hours), roll it into little balls, and marinate in the fridge with a little olive oil, pepper, balsamic vinegar, garlic, roasted peppers... faux bocconcini. :) I'll try anything once with yogurt cheese. >From: kuroneko@raindogs.net (neko webb) - - - - - - - - - - - - - - - - - - - NOTES : As far as icings and whippy-style toppings, the main thing is not to let the cheese strain too long. 3 hours, 4 max, so you have a really soft cheese. I didn't have much luck with sweet yogurt cheeses for years until I tried the recipe for Shrikhand in Madhur Jaffrey's Eastern Vegetarian Cooking (ISBN 0-09-977720-7). It's sweet, cheesy, and to die for! This is a british recipe, so please forgive the measures: * Exported from MasterCook * Shrimp With Parmesan Toast Recipe By :Good Housekeeping 365 days of Healthy Eating Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound large shrimp -- shelled and deveined 2 medium cucumbers 6 slices bread 2 teaspoons light margarine 1 1/2 teaspoons grated parmesan cheese 1 tablespoon parsley -- chopped 1 tablespoon olive oil 1 clove garlic -- thinly sliced 3 large green onions -- sliced 3 large onions -- sliced 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 tablespoons lemon juice 1. Rinse shrimp with cold running water and pat dry with paper towels. Remove peel from from cucumbers in 1 inch wide strips, leaving some green peel between strips. Slice each cucumber length wise in half, remove seeds from each half and cut crosswise into 1/2 inch wide slices 2. Preheat broiler. Cut crusts from bread; spread with margarine and sprinkle with parmesan cheese and parsley. Cut each slice diagonally in half and place on cookie sheet. 3. In nonstick 12 inch skillet, heat olive oil over medium heat. Add garlic and cook just until it begins to brown. With slotted spoon remove garlic from skillet and discard. In oil remaining in skillet cook green onions until golden. 4. Add shrimp, salt, pepper and cook stirring occasionally until shrimp is pink; stir in lemon juice. 5. To shrimp mixture in skillet add cucumbers; cook stirring until cucumbers are tender crisp. 6. While cucumbers are cooking, toast bread; place cookie sheet on rack in broiler at closest position to the heat. Broil 1-2 minutes until golden brown. 7. To serve, arrange shrimp mixture on 4 warm dinner plates; serve with parmesan toast. Notes: Calories per serving: 340 calories, 8g fat, 22% CFF >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : This sounds sooo delicious... it should be bad for you but it's not.... * Exported from MasterCook * Simple Pho Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Nonfat Beef Broth -- Or Homemade 2 Slices Ginger -- To 6 Slices Crushed With Side Of Knife 1 Cinnamon Stick 4 Whole Star Anise 10 Cloves Garlic 2 Tbsp Fish Sauce 1 Lb Dried Rice Noodles Also Called Banh Pho 1 Lb Bok Choy 1/2 Lb Skinless Boneless Chicken Breast -- Sliced Thin Place 2 C of beef broth (homemade if possible and defatted), in a pan and heat with2 - 6 slices of fresh ginger crushed with the side of your knife (to your preference), a cinnamon stick, 4 whole star anise, and 10 whole cloves garlic. Gently simmer for half an hour. Strain and add 2 Tbsp fish sauce. Steam bok choy. While broth simmers, soak 1 lb of dried flat rice noodles (banh pho) in a bowl of hot water for the same half hour, or until soft. Drain them. Thinly slice the chicken breast or meat of your choice. On a platter arrange piles of the other ingredients: a healthy stem of Thai basil per person, 3 C of fresh mung bean sprouts, chopped chiles of your choice, wedges of lime, a big handful of cilantro leaves, and sliced green onions. In large individual soup bowls, divide up the noodles and top with the thinly sliced (raw) meat... if using chicken I would cook it first. Pour the simmering broth directly over the meat and noodles, which will cook them. Slice and add bok choy to bowl. Serve, passing the platter of additions along with the fish and chile sauces to be added to the taste of each diner. Serves 4 or more Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I don't have the counts on the dried rice noodles but they can't be that high in fat. Cal 154.3 Total Fat 3.6g Sat Fat 0.7g Carb 15.1g Fib 4.3g Pro 22.2g Sod 367mg CFF 17.8% * Exported from MasterCook * Smart Teriyaki Beef With Broccoli Recipe By :SMART CROCKERY COOKING by Carol Heding Munson 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- non-stick cooking spray -- preferably garlic flavored 1 pound beef rump roast -- cut into 3/4-by-2-inch strips 4 carrots -- cut into 2-inch long sticks 10 ounces frozen pearl onions 14 ounces fat-free beef broth 2 tablespoons low-sodium teriyaki sauce -- divided 1/2 cup water 1/2 pound broccoli florets -- separated 8 ounces egg noodles -- thin or medium Coat a nonstick skillet with garlic-flavored nonstick spray, and saute the beef over medium-high until browned, about 5 minutes. Transfer the beef to an electric slow cooker. Add the carrots, onions, broth, 1 tablespoon teriyaki sauce, and water. cover and cook on HIGH until the meat is tender, 4 to 6 hours (or LOW, 7 to 9 hours). In the last half-hour, cook the noodles separately and drain them; keep warm. Meanwhile, stir the broccoli into the beef mixture. cover and cook until the broccoli is crisp-tender, 5 minutes if florets are small. Divide the noodles among 4 plates. Top with the beef mixture, and sprinkle with the remaining teriyaki. [PER SERVING: 516 cals, 8g fat (13%) 637mg sodium, 6g fiber] TIP: If low-fat broth is not available, use regular. Refrigerate unopened for about 3 hours. The fat will rise to the top and congeal. Remove the lid and skim. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : This Asian-style dish is easy to make and fairly bursting with teriyaki's ginger-garlic flavor. Cooker: 3+1/2 to 4 quart * Exported from MasterCook * Soba With Hijiki And Stir Fried Vegetables Recipe By :Vegetarian Cooking For Everyone, Deborah Madison Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup dried hijiki -- soaked for 30 mins -- then drained 2 carrots -- julienned 5 large mushrooms -- sliced 3 1/2 tablespoons soy sauce 2 teaspoons sugar 1 tablespoon rice wine -- or mirin 4 cups Napa cabbage leaves -- sliced in 1/2 inch 1 bunch scallions -- sliced 4 teaspoons fresh ginger -- chopped 1 large garlic clove -- chopped 2 teaspoons dark sesame oil 2 tablespoons sesame seeds -- toasted 6 ounces soba noodles chili oil -- to taste Put the hijiki, 2 tbsp of the soy sauce, the sugar, and water to cover in a saucepan. Simmer until soft, 15 minutes, and drain. Cook the soba noodles. Drain and rinse well under running water. Stir fry the garlic, ginger, and scallions over high heat, using the sauteing liquid of your choice. Add the carrots and mushrooms, and stir fry for 1 minute. Add the remaining soy sauce and mirin. Toss, cover the pan, and cook for 1 minute. Add the soba, the cabbage, most of the hijiki, and toss until the noodles are heated through. Turn off the heat and toss with the sesame oil and seeds. Garnish with the remaining hijiki and scallion greens. Add drops of chili oil, to taste. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soda Limeade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Lime Juice 1 Tbsp Sugar 8 Oz Seltzer Water Ice To Fill Glass 1 Thin Slice Lime -- Garnish Add the lime juice and sugar to the glass. Add some ice. (If you don't put in some of the ice before the seltzer water it will bubble a lot.) Fill the glass with seltzer water and then the rest of the ice. Add a very thin slice of lime as garnish if you wish. Jeff and I really enjoy this. We found out about it when we ate in Vietnamese restaurant. We use seltzer water without sodium. The counts are for regular seltzer water that I have included. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 56.7 Total Fat 0g Sat Fat 0g Carb 15.3g Fib 0.1g Pro 01.g Sod 3mg CFF 0.4% * Exported from MasterCook * Southwestern Bean Salad #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can kidney beans -- drained & rinsed 1 can black beans -- drained & rinsed 1 can Mexicorn -- drained 1/2 cup chopped onion -- (red is suggested but not necessary) 1/2 tsp ground cumin -- (or to taste--I added more) 1/2 tsp garlic powder 3 tablespoon Balsamic vinegar 3 tablespoon olive oil -- (less would work fine & better for our purpose) Whisk together garlic powder, cumin, vinegar & oil. Add beans, onion, and corn. Give it an hour or so for the flavors to blend before serving. From: Dana Heffington - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that is both lowfat and can be served cold or room temperature. I have made it and liked it and I believe it would serve your purpose very well. * Exported from MasterCook * Southwestern Chicken Lasagna Recipe By :Susan Cahill Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 onion 28 ozs canned tomatoes 14 ozs picante sauce 1/4 oz taco seasoning mix 16 ounces canned black beans -- rinsed 2 eggs -- * see note 16 ozs fat-free ricotta cheese -- * see note 8 ozs lasagna noodles 1 pound cooked chicken breast cubes 4 ounces chopped green chiles 8 ounces shredded lowfat monterey Jack cheese Preheat the oven to 350 degrees. In a food processor with the metal blade, chop the onion. Add the tomatoes with their juice, salsa, and taco seasoning and pulse until the tomatoes are in small pieces, 3 or 4 times. Remove to a medium bowl and stir in the beans to make the sauce. In small bowl, mix the egg whites with the ricotta cheese; set aside. Spread 1 cup of the bean sauce over the bottom of a 13x9x2-in casserole dish coated with nonstick cooking spray. Top with 5 noodles, overlapping slightly. Sprinkle with half the chicken, half the chilies, and 2 more cups of the sauce. Spoon out the ricotta cheese mixture and spread it out lightly. Top with half the shredded cheese, 5 more remaining noodles, and the remaining chicken, chilies, sauce, and cheese. Bake uncovered for 40 minutes, or until the noodles are tender when pierced with sharp knife. Cool at least 20 minutes before serving. Message From Susan Cahill to The TNT Recipes List. *Betsy's Notes: Made 9/3/98 - very good. Original recipe called for 2 egg whites, and 8 oz. part-skim ricotta cheese. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I tried this for dinner the other night. I wasn't sure whether to cook the noodles ahead or not. The recipe seemed to indicate not too, but I was worried they wouldn't get soft since I didn't use no-boil noodles. I ended up cooking them ahead, but it was sort of liquid-y. I have since heard from the woman who posted the recipe to TNT and she said NOT to cook them. It turned out really yummy anyway and it is very low fat. See my minor changes at the end. * Exported from MasterCook * Soy Milk Smoothie Recipe By :THE NEW SOY COOKBOOK, Lorna Sass (1998) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe banana -- peeled and frozen 8 ounces soy milk -- options: maple syrup frozen strawberries Peel and freeze a ripe banana, put it in a good blender, add some soy milk and blend. You're basically using the banana as a thickener and chiller. Add maple syrup for more sweetness or frozen strawberries for additional flavor, she says. Notes: from article by SYLVIA RECTOR detroit free press 9/9/98 By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soybean, Rice And Lentil Salad Recipe By :Soy Connection (Soyfoods USA vol 3, no 6) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can whole soybeans -- (15 ounces) -- drained and rinsed -- available in natural food stores 1 cup cooked brown rice 1 cup canned kidney beans -- drained and rinsed 1/2 cup canned lentils -- drained and rinsed 1/4 cup nonfat honey mustard salad dressing 1/8 cup red onion -- chopped 1/4 teaspoon black pepper 1/8 teaspoon salt 4 cups red leaf lettuce -- torn 1. Combine ingredients in a large bowl, except lettuce. 2. Let set at room temperature for 30 minutes. Serve over lettuce. Serves 4. Serving size: 1 cup bean mixture and 1 cup lettuce. Nutrition information per serving: 300 calories, 250 mg sodium, 9 g total fat, 1 g saturated fat, 39 g carbohydrates, 19 g protein, 0 mg cholesterol. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : How about a mixed bean and rice salad? Or if you have a favorite bean salad recipe, try adding whole soybeans to it. You could also use frozen soy beans that you've lightly cooked and cooled. * Exported from MasterCook * Spetzque Recipe By :Cooking Class Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles 1 Small onion -- chopped 1 1/2 Pounds Ground Beef, 7% fat 16 Ounces spaghetti sauce, Classico Sun Dried Tomato 1 Dash pepper 1 Dash dried oregano 1 Dash Italian seasoning 1 1/4 Cups frozen corn -- thawed 1 1/4 Cups frozen peas -- thawed 2 Cups shredded nonfat mozzarella cheese 1. Cook lasagna noodles according to package directions. Drain. 2. Cook beef in large skillet over medium-high heat until meat is brown, stirring to separate meat. Drain. Return to pan 3. Add olives and onion. Cook, stirring occasionally, until vegetables are tender. Add spaghetti sauce and seasonings. Heat through, stirring occasionally; set aside. 4. Preheat oven to 350F. 5. Place 3 noodles in bottom of 13x9 inch baking dish. Spread half the beef mixture over noodles, then half the corn and peas. 6. Repeat layers ending with noodles. 6. Bake lasagne 25 minutes. Sprinkle with cheese; bake 5 minutes more or until bubbly. Let stand 10 minutes before cutting. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 598.9 (14.6% from fat) Fat: 9.6g Cholesterol: 50mg Carbohydrate: 86.1g Fiber: 5.2g Sodium: 516mg * Exported from MasterCook * Spicy Chicken Burgers Recipe By :Adapted from Best of Cooking Light Holidays Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast -- cut into 1" 1/4 cup onion -- minced 1 clove garlic -- minced 1 large egg -- lightly beaten 1/3 cup seasoned breadcrumbs 1 teaspoon ground ginger 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/2 teaspoon red pepper 1/2 teaspoon curry powder 1/4 teaspoon black pepper 3 tablespoons flour 2 teaspoons vegetable oil 1/4 teaspoon paprika 1. Place half the chicken in a food processor, pulse 6 times or until chicken is coarsely ground. Spoon into a large bowl and repeat with remaining chicken. 2. Add onion, garlic, and egg. 3. Combine bread crumbs and next 6 ingredients; add chicken mixture, stirring well. Shape mixture into patties. 4. Dredge in flour and place on a microwave safe dish. Cook on medium-high for 6 minutes. Turn over once. 5. Fry patties in oil for 10 minutes or until golden brown. Can be frozen before frying. Notes: The original recipe makes these into bite sized meatballs. We made them for Christmas eve 1997 and they were one of the first things to go. We could have made double ! Can be served with Cucumber dip Formatted & Busted by RecipeLu Posted to RecipeLu by RecipeLu on Jan 12, 1998. 153 calories per patty, 22.8% CFF >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : And since I haven't posted a recipe here in such a long time.. (bad bad),. here's one that we started making last year and have made many many times since.. * Exported from MasterCook * Spicy Rice With Black Eyed Peas Recipe By :Betty Crocker Easy One Dish Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Quick & Simple Ideas Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup uncooked instant rice 1/4 cup chopped green bell pepper 1 tablespoon chopped fresh oregano -- or 1 tsp dried 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 1 medium onion -- chopped 1 clove garlic -- finely chopped 16 ounces stewed tomatoes -- undrained 16 ounces black-eyed peas -- drained Heat all ingredients to boiling in 10 inch skillet, breaking up tomatoes and stirring frequently; reduce heat. Cover and simmer about 10 minutes or until liquid is almost absorbed. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 495 (3% from fat) Fat: 1.7g Cholesterol: 0mg Carbohydrate: 94.1g Fiber: 14.4g Sodium: 442mg * Exported from MasterCook * Spicy Szechuan Eggplant Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- peeled, sliced -- cut into 1/2" wide by 2"long pieces 1 teaspoon salt 2 stalks celery -- thinly sliced on the diagonal -- (I leave this out as I dislike celery) 1 medium onion -- peeled, cut into thin slices and separated into rings 1 medium red bell pepper -- seeds & ribs removed-julienned 1 tablespoon fresh garlic -- minced 3 scallions -- chopped both white & green parts 1 tablespoon finely chopped fresh green chilli pepper 1 tablespoon sesame oil -- (I don't like the flavour of sesame oil -- so I omit this) 2 tablespoon rice vinegar 1/2 teaspoon salt -- to taste 1 teaspoon sugar 1/2 teaspoon fennel seeds -- (optional) 2 tablespoon sesame seeds -- for garnish -- lightly browned in a dry skillet over 1 medium heat Sprinkle eggplant with salt, toss, place in a colander for 30 mins to drain. Rinse with cold water, drain & set aside. Heat a nonstick wok over high heat for 2 minutes. Spray with PAM. Add garlic, scallions and green chilli pepper, and stir fry for 15 secs. Add eggplant, & stir fry for 1 min. Add celery & onion & stir fry for 2 minutes. Add red pepper, stir fry for 30 secs. Add the remaining sauce ingredients, stir to mix and heat through. Cover wok (with wok cover) for 30 sec to 1 minute (till you smell the fragrance of the veggies). Transfer to serving dish. Garnish with sesame seeds. >From: "K Lim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Snow Peas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon minced garlic 1 tablespoon oyster sauce 1/2 teaspoon sugar 8 oz fresh snow peas -- (about 2 1/2 C) -- stems & strings removed Water Heat wok for 2 minutes. Spray with PAM. Add garlic, stir fry for 30 secs to 1 min till juices come out (smell it!). Add peas, stir fry for 2 minutes. Add oyster sauce and sugar. Stir fry to mix up everything. Add water (1 to 3 T, depending on how runny / thick you want your sauce to be). Mix it all up, cover for 1 to 2 mins. Garnish with julienne red pepper or sesame seeds or chopped cashew nuts. >From: "K Lim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Surimi Crab Salad With Cilantro, Lime And Spinach Recipe By :Pat Hanneman 1997 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces surimi crab flakes 1 tablespoon fresh lime juice salt and black pepper 2 tablespoons coleslaw dressing, light -- preferably from Hidden Valley Ranch or lowfat mayonnaise -- with lemon juice 4 tablespoons fat-free plain yogurt -- preferably from Dannon with acidophilus 1/2 celery stalk or 3-Tbs diced celery 1 handful baby spinach leaves -- roughly chop or tear 2 tablespoons chopped fresh cilantro or licorice basil 1 dash cayenne pepper -- optional 4 large croissants -- 2-oz each -- or Parker House rolls -- warmed Rinse the surimi to separate the flakes. Drain well. Transfer to a bowl and break flakes into small flakes with a pastry cutter (or coarsely chop). Add the lime juice, salt and pepper and toss to moisten. Add the coleslaw dressing and yogurt. Mix well to coat. Add the celery, spinach, cilantro and hot pepper, if using. Mix well. Adjust salt and pepper and lime juice. Let stand about 10 minutes at room temperature. Serve a scoop in a sandwich, in a cored whole tomato, or on a bed of lettuce. Excellent with croissants or Parker house rolls, warmed. [Per serving: without croissant: 74 cals, 1g fat (12%); with large buttery croissant 306 cals, 13g fat (38%)] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : This is a favorite. It needs good ingredients: Hidden Valley Ranch Light Coleslaw is lemony and the Dannon fat free yogurt with acidophilus is very smooth. We like cilantro and lime, but we've used other herbs when fresh. Guests like this. It is always a winner. * Exported from MasterCook * Sushi Rice Salad Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown rice -- preferably short grain 1 3/4 cups water --- 2 small carrots -- diced 1 red bell pepper -- diced 1 cucumber -- diced 1 teaspoon wasabi powder -- to tsp -- dissolved in equal amount of water 1 sheet nori seaweed 1 tablespoon toasted sesame seeds fresh rinsed greens Sauce: 1/3 cup rice vinegar 2 tablespoons sugar 1 teaspoon salt 2 teaspoons fresh ginger root -- grated Bring the rice and water to a boil. Stir, cover, reduce the heat to low, and cook until the rice is tender, 40 -45 minutes. (You could, of course, cook the rice in a rice cooker.) Combine the sauce ingredients, simmer for 5 minutes, set aside. Blanch the carrots and peppers until just tender. (Although I think they would be fine raw.) Toss the rice, the wasabi paste and the sauce with the vegetables. Serve the salad at room temperature or chilled. Just before serving, toast the sheet of nori by briefly passing it over a flame or baking it for a minute in a 300F oven, until it deepens in color. Crumble it. Spoon the salad on the greens and sprinkle with the nori and toasted sesame seeds. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Cantaloupe Pickle Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- weak brine 7 pounds cantaloupe alum 3 pounds sugar 2 ounces cinnamon 1 ounce mace 1 1/2 ounces cloves vinegar Seven pound melon, nearly ripe but not yellow; lay in weak brine all night, then take lump of alum size of a hickory nut and drop in water; boil fruit half an hour. Add to fruit three pounds of sugar, two ounces cinnamon, one ounce mace and one and a half ounces cloves. Boil vinegar, sugar and spice, and pour boiling hot over the fruit. If you want the pickle to keep well put the whole on the fire and scald 20 minutes. It is then fit for the table. >From: MOOSE10475@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Chard Rolls With Mushroom Filling Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 large Swiss chard leaves Filling: 1 cup onions -- finely chopped 4 cloves garlic -- minced 1 teaspoon olive oil 1 stalk celery -- chopped 1/2 teaspoon dried marjoram 1 cup mushrooms -- sliced -- (4 oz) 1 tablespoon dry sherry 1 tablespoon soy sauce 1/2 teaspoon dried dill pinch thyme 1 cup cooked bulgur 1 cup cooked brown rice 2 tablespoons currants 1 tablespoon fresh lemon juice --- 2 large tomatoes -- sliced (optional) 1 cup tomato juice -- optional nonfat sour cream or yogurt -- optional Serves 4-6 people. Remove the stems and tough ribs from the Swiss chard. Blanch the leaves in boiling water for 3-4 minutes, until pliable. To prepare the filling: saute the onions and garlic in the oil for 3 minutes. Add the celery and marjoram, cover, and cook on medium heat for 5-10 minutes,until the vegetables are softened. Stir in the mushrooms, sherry, soy sauce, dill and thyme and simmer until the mushrooms are tender and juicy. Remove from the heat and stir in the bulgur, rice, currants, and lemon juice. Preheat the oven to 350F. Prepare a 9 x 12 inch baking dish with a very light coating of oil or cooking spray. Cover the bottom with the tomato slices, and set aside. Place 1/4 cup of the filling in the center of each leaf. Fold the sides of each leaf toward the center, and then roll it up form the stem end to the tip to form a neat little package. Place the rolls, seam side down, pour the tomato juice over them, and cover tightly with foil. Bake for 30 - 40 minutes until heated through. SErve the rolls with some pan juices spooned over the top, and garnish with the sour cream. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tamarind: Pod, Pulp, Juice, Extract Recipe By :Step-by-Step Indian Cooking by Sharda Gopal 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 -------- ------------ -------------------------------- 1 tamarind -- the pod tamarind pulp Pod: Tamarind looks a little like a cinnamon-colored pod of broad beans. Tamarind grows on tall trees and is peeled and seeded when ripe. Pulp: The fruit is then squashed into bricks and this is how you buy it. Juice: To make tamarind juice: break off 2 tablespoons tamarind from the block. Soak it in twice its volume of very hot water for a couple of hours. Now, squeeze the pulp well or press it through a sieve with a wooden spoon to get out all the juice. It must be strained. Extract: The juice can then be distilled and sold as a concentrate in a jar. To reconstitute, dissolve 1 teaspoon in any preparation for six servings. Preparations: sauce, gravies, soups, stews, curries, sambar, rasam, etc. Tamarind is often spiced and sweetened. Taste: Tamarind has a very tart citric flavor; if you cannot find it, use a dash of lemon or lime juice instead. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Pat Hanneman's Bookshelf. * Exported from MasterCook * Tarragon Chicken And Vegetables Recipe By :Recipe Card Serving Size : 4 Preparation Time :0:35 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup white vinegar 1 1/2 teaspoons fresh tarragon -- chopped 2 teaspoons soy sauce 1 clove garlic -- chopped 4 skinless boneless chicken breast halves 1 cup onions -- cut in chunks 1 cup carrots -- cut in chunks 1 cup zucchini -- cut in chunks 1. Mix vinegar, tarragon, soy sauce and garlic in a bowl. 2. Pour over chicken and marinate for at least 1 hour in the refrigerator. 3. Broil chicken for 10 minutes, remove from oven and add vegetables. 4. Brush with the marinade sauce, cover and return to oven. 5. Bake at 350 degrees for 20 minutes, brushing with marinade sauce halfway through. per serving: 129 calories, 11.3% CFF, 1.6g Fat >From: RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Honey Peanut Dip For Chicken Or Squash Recipe By :Riverside Farmers' Market July 1998 Serving Size : 12 Preparation Time :0:05 Categories : Eat-Lf Mailing List Low Fat Pasta Machine Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup honey 1/4 cup peanut butter 2 tablespoons soy sauce 1 tablespoon chopped fresh cilantro 1/8 teaspoon crushed red pepper Combine honey, peanut butter, soy sauce, cilantro and pepper. Mix until blended. Makes about 3/4 cup. [76 cals, 3g fat] SERVING IDEAS *As sauce with grilled, broiled or sauteed chicken. *Cube grilled chicken; coat with some of this sauce. Toss with salad greens and/or cooked noodles. Garnish with steamed pea pods, sliced scallions and sliced carrot. *TWO CORIANDERS: Mix the sauce but add ground coriander seed; about 1/4 teaspoon. Set aside and let stand. Microwave a piece of Tahitian or banana squash until almost soft. Brush the pulp side of the squash with the dip; bake in a 425F oven for about 10 minutes or until aromatic but no burned. Tested -(kitpath@earthlink.net)- 8/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : We tested the squash, using leaf and seed coriander. The taste would be good in a noodle salad. The sauce all by itself is around 30% CFF - in fact, mastercook says it's about 27% cff. It's a condiment not to be slurped independently. * Exported from MasterCook * Tips For Cooking With Soy Milk Recipe By :THE NEW SOY COOKBOOK, Lorna Sass (1998) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- soy milk "Some soy milk manufacturers and cookbooks say you can use soy milk exactly like dairy milk. In reality, it works better for some dishes than others, says." Soy milk works especially well in desserts because of its sweetness. It works well in foods that aren't expected to be white, because most soy milk is beige. Some products are nearly caramel-colored, Sass says. In savory (non-sweet) dishes, soy milk works best when its slight sweetness and mild, beany flavor blends well with the other ingredients. Because soy milk curdles when boiled, it is best used in chunky, textured dishes that disguise this characteristic, Sass says. You can also stir it in at the end of cooking just to heat and combine flavors. Like dairy milk, it can curdle when combined with high-acid foods. For best results, use it in dishes that contain little or no acid, whisk it in at the end and don't boil it. Sass' especially likes the recipes for pumpkin tart with a pecan crust and a rice pudding made with coconut and pineapple. However, expect the pudding to be beige, not white. web recipes: www.Vitasoy-USA.com and West Soy at www.westbrae.com. By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tiramisu Torte Recipe By :Healthy Meals in Minutes Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Italian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces nonfat cream cheese 2 cups nonfat sour cream 1/2 cup sugar 1/4 cup milk, skim 3 tablespoons orange liqueur 1 tablespoon sherry 1 cup strong cold coffee 7 ounces ladyfinger cookies 2 ounces semisweet chocolate -- grated 1. In a large bowl, using an electric mixer set on medium speed, beat together cream cheese, sour cream, sugar, milk, 2 Tbsp of orange liqueur and sherry until smooth. In a small bowl, combine coffee and remaining orange liqueur. 2. Arrange some ladyfingers over the bottom of a 9 inch springform pan. Brush with half of coffee mixture. Spread half of cheese mixture over ladyfingers; smooth top. Sprinkle half of chocolate on top. Repeat layering with remaining ladyfingers, coffee mixture, cheese mixture and chocolate. 3. Cover with plastic wrap; refrigerate for 4 hours or overnight. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 203 (13.6% from fat) Fat: 2.9g cholesterol: 67mg Carbohydrate: 31.9g Fiber: 0g Sodium: 258mg * Exported from MasterCook * Tortilla Rollup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lowfat cream cheese -- softened herbs tortillas red and green bell peppers -- minced carrot -- minced green onion -- minced It is something like this: -low-fat or ff cream cheese (soften and mix with herbs/seasoned salt/something to be savory) and -spread over tortilla, -sprinkle on minced (use food chopper or processor?) red pepper, carrot, green pepper, scallions (green onion) -roll up -slice into 1/2" slices, and place on serving platter like little spirals. >From: JulieKB61@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For an appetizer, make the popular rollup of flour tortilla. The recipe may be on the tortilla package. * Exported from MasterCook * Tortillas Stuffed With Eggplant And Chile Recipe By :Adapted from Rosemary Moon's Egglant Cookbook (1998) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups eggplant cubes -- 1/2-inch from one medium eggplant 2 garlic cloves -- finely chopped 1 small onion -- finely chopped 2 teaspoons chile powder blend, or more -- see pantry 1 tablespoon peanut oil 1/2 cup pecan halves -- or other nuts 8 ounces cooked red kidney beans -- rinsed and drained 1/2 jalapeno -- finely chopped 1/4 cup barbecue sauce -- see pantry 1/2 lime -- juiced water -- as needed chopped fresh cilantro -- to taste 8 flour tortillas -- warmed ***Optional Garnishes*** lowfat grated monterey jack cheese shredded lettuce chopped fresh tomatoes chopped green onions salsa avocado sour cream -- and/or plain yogurt PANTRY: Use a Cajun, creole or other blend of chile powders. Tested with Cre-ole Blend (see recipe) and ancho chile powder. Use a barbecue sauce that is not too sweet. Tested with a Jalapeno Texas Style BBQ. Preheat oven to 350F. Toss eggplant, garlic, and onion in the chile powders and oil. Spread on a nonstick cookie sheet and bake in the oven for 15 minutes. Alternatively, fry gently in a skillet until lightly browned on all sides (5 to 10 minutes). Remove. See tip. Meanwhile, pan roast or warm the pecan halves in a skillet or wok over moderate-low heat. Remove when aromatic. Roughly chop. Combining: In the skillet or wok over moderate-low flame, heat the beans and jalapeno. Add the barbecue sauce; toss to coat. Add the roasted vegetables and nuts. Toss to coat and add lime juice and water to make a sauce. Turn off the heat. Stir in the cilantro. To serve, place some of the eggplant mixture off set to one side of the center of a warm tortilla, top with desired garnishes. Fold, rolling. Serve open at both ends or make a pocket fold. Work quickly. As the tortilla cools, it stiffens. [PER SERVING: 423 cals, 14g total fat (30%cff); 63g carbs; 10g fiber; 616mg sodium] Tip: Wrap tortilla in foil and warm, using the oven's stored heat. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : A Spicy Eggplant Wrap. We inhaled this. Create a salad with the garnishes, top with a salsa verde. Expand upon this idea to make variations. Ginger-Sesame seasonings instead of Tex-Mex Chile and Cilantro. Instead of BBQ, use some canned soup to sauce the filling: chicken-rice; cheddar-broccoli; black-bean; lentil-spinach. --Tested by Pat and Bob Hanneman 9/98 * Exported from MasterCook * Turkey, Rice, Veggie Ghoulash Recipe By :"Floyd (Eddie) Whetzel, Jr." Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds Purdue Fresh Ground Turkey -- * 2 cups Kraft Five Minute Rice 2 cups water -- (to make the rice) 2 1/2 cups Birds Eye Frozen Broccoli/Corn/Red Peppers 1 tsp Cajun Sunshine Hot Pepper Sauce -- (for some added *zing*) 2 cups Del Monte Italian Stewed Tomatoes 1 Large Tomato * (this is the amount in the package and what I based the measurements on) 1. Spray a thin layer of Crisco Cooking Spray in a non-stick skillet. 2. Over medium high heat, add the ground turkey and cook until the turkey is nicely browned (and starting to get to the crunchy stage). Stir every few minutes so that it doesn't get stuck. As the turkey cooked, I twice poured off the liquid that accumulated in the pan. When it was complete, it resembled little crumbly chunks of meat about the size of Cheerios. 3. After starting the turkey, cook the rice according to the label directions (I left out the butter/margarine/salt and just used rice and water). 4. After removing the rice from the heat so it can sit, cut up the large tomato into chunks and add it to a cooking pot along with the stewed tomatoes. Warm this mix on medium heat until it just begins to bubble. 5. Add the frozen vegetables to the tomatoes and cook until the vegetables are warmed through. 6. Add the tomato/vegetable mixture to the turkey when the turkey is cooked, and mix thoroughly. 7. Let the turkey mixture cook for about 5 more minutes to get mixed, and then add the rice. (At this point, there should be no water in the bottom of the rice. If so, I would pour it off before adding to the turkey mixture--mine didn't have any extra moisture in the bottom of the pot.) 8. Mix thoroughly and let sit off the stove for about 5 minutes to let the textures mingle. 9. Scoop onto a plate and enjoy! Nutrition info per serving (based on 6 servings): Cal Fat Sat Chol Sodium Carbo 297.9 7.2 2.5 91.7 392.1 13.3 - - - - - - - - - - - - - - - - - - - NOTES : Some friends dropped by this afternoon, and wanted to eat . I had a bunch of stuff around and threw it together, so this was easy to make. It turned out pretty good . I got the nutrition info from the containers. I'm not sure this is a "ghoulash" for real, but it seemed to be along that same line. Servings: This served 6 (of course, my interpretation of a serving and the FDA's is way outta sync , but this along with a salad filled 6 people). * Exported from MasterCook * Vindaloo Paste Recipe By :Step-by-Step Indian Cooking by Sharda Gopal Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Indian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 red chili peppers 4 tablespoons finely grated fresh ginger -- divided 4 garlic cloves -- chopped 8 garlic cloves -- thinly sliced 1/2 teaspoon fenugreek seed 1 teaspoon mustard seed 1 teaspoon cumin seed 3 tablespoons white wine vinegar 6 tablespoons oil 2 cups finely chopped onion 1 pound tomatoes -- peeled 8 cardamom pods -- seeds only Grind or pound chili peppers, half the ginger, chopped garlic, fenugreek, mustard and cumin and mix them to a paste with the vinegar. Do not add water. Heat the oil and fry the onion until golden, then add the tomatoes and squash them into a paste as you cook. Stir in the spicy vinegar paste you have already made, add the remaining spices and fry until the oil runs out of them. The paste is then ready. Allow it to cool and store in an airtight container in a cool, dark place. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Vindaloo is a highly spiced and hot curry. The paste is made with tomato. Traditionally from Goa in western India, this curry goes well with meat and seafood. Pat Hanneman's bookshelf. * Exported from MasterCook * Warm Texas Caviar Recipe By :Health (Oct 1998) Serving Size : 4 Preparation Time :1:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup fat-free less-sodium chicken broth 1/4 cup uncooked long grain rice 15 ounces cooked blackeyed peas -- divided OR one can 1/2 cup frozen corn -- thawed 1/2 teaspoon hot sauce 1/4 teaspoon salt 1/8 teaspoon black pepper 4 1/2 ounces chopped green chiles OR one can 4 slices bacon 1/2 cup thinly sliced green onions 1 clove garlic -- minced 10 ounces thinly sliced green cabbage OR one bag 2 tomatoes -- each cut into 8-wedges Bring broth to a boil in a small saucepan; add rice. Cover, reduce heat, and simmer 20 minutes or until tender. Drain peas. In a large bowl, mash 3/4 cup peas with a potato masher. Stir in remaining peas, cooked rice, corn, hot sauce, salt, pepper, and chives. In a large nonstick skillet, cook bacon over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons bacon drippings in pan and 2 teaspoons bacon drippings in a small bowl; crumble bacon and set aside. Add onions and garlic to skillet; saute 2 minutes over medium heat. Stir onion mixture into pea mixture. Heat reserved 2 teaspoons bacon drippings in skillet over medium heat. Add cabbage; saute 4 minutes or until crisp - tender. Arrange 1/2 cup cabbage mixture on each of 4 plates; top each with 4 tomato wedges and 3/4 cup pea mixture. Sprinkle with crumbled bacon. Serves 4. [Per serving: Calories 200 (22% from fat), Fat 6g (1g saturated), Protein 11g, Carbohydrate 31g, Fiber 5g, Chol 6mg, Iron 2mg, sodium 593 mg, Calcium 74 mg] Notes: Serves 4. Time: 30 min Prep; 30 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yum-a-setta Casserole Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb 95% lean ground beef Salt and pepper 1 tsp brown sugar 1/4 Onion -- chopped 1 can tomato soup -- undiluted 1 Can reduced fat cream of chicken soup -- undiluted 16 oz Egg noodles 8 oz Velveeta Light(r) Brown beef with salt, pepper, brown sugar and onion. Add tomato soup. Cook egg noodles; drain. Add cream of chicken soup. Layer beef mixture and noodle mixture in 2 qt casserole dish with processed cheese between layers. Bake covered at 350 degrees for 30 minutes. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I have had this one in my files for ages and got it somewhere on the internet. I finally made the modifications to lowfat and made it up over the weekend. It's far from gourmet, and in fact makes me think a little bit of a hamburger helper recipe. However, just like boxed macaroni and cheese, that can be a comfort food too. I only used 12 oz of noodles and I can't imagine putting any more in. I also did 2 sets of layers - beef, velveeta, noodles, beef, velveeta, noodles and topped it with some velveeta. All in all, I liked it. * Exported from MasterCook * Zucchini Cilantro Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 sm zucchini -- shredded -- about 1 1/2 cup 1 cup nonfat cottage cheese 2 tbsps chopped cilantro 2 tbsps lemon juice 1/4 tsp pepper 1/4 tsp chopped green onions 1 clove garlic -- chopped Place 3/4 cup of the zucchini and remaining ingredients in food processor. Process until smooth. Remove and stir in remaining zucchini. Cover and chill 4 hours. Serve with veggies, crackers or chips. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this dip years ago when I was on Weight Watchers. I don't know if it came from them or somewhere else. I remember it being tasty and it has only trace amounts of fat, so I'm sending it in for all of you with a zucchini abundance in the garden.