* Exported from MasterCook * 10 Weight Loss Tips To Use Now Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1. Stretch your meals to 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer. 2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster. 3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently. 4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up. 5. Increase your metabolism by as much as 40% by using hot and spicy foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism. 6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. 7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat. This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg Milk chocolate (1 oz.) - 6mg. 8. Increase your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily. 9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over. 10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * African Fish Cone Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces flaked poached mild fish -- 2 cups 1 clove garlic -- minced 2 tbsp finely chopped dill pickle 1 hot yellow chile pepper -- seeded and chopped 3/4 cup finely shredded cabbage 2 tbsp nonfat mayonnaise 2 tbsp fresh lemon juice salt and pepper -- to taste African Dilled Dressing 1/4 cup nonfat mayonnaise 3 tbsp fresh lemon juice 2 tbsp minced fresh parsley 1 tbsp fresh dill -- or 1 tsp dried dill 1/2 tsp turmeric salt and pepper to taste Combine fish, garlic, pickle, chile, 3/4 shredded cabbage, mayonnaise and lemon juice in a bowl. Season salad to taste, with salt and pepper. Spread extra cabbage on a medium-size serving platter. With your hands, place salad on top of cabbage bed, molding salad into the shape of a cone. Refrigerate until serving time. To make the dressing: In a small bowl, combine the dressing ingredients; refrigerate. At serving time, pour dressing over the top of the fish cone. Serve any extra dressing in a separate bowl to spoon over individual servings. Garnish perimeter of salad with tomatoes, eggs, nuts and green peppers. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe said this serves 6 as an appetizer. I think it would make a good salad. It also called for full fat mayo. * Exported from MasterCook * Aioli For Salade Nicoise Recipe By :Sue Spitler: Garlic Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lowfat buttermilk 1/2 cup egg beaters(r) 99% egg substitute 2 tablespoons water 4 teaspoons lemon juice 2 teaspoons dijon mustard 1/4 teaspoon salt 1/4 teaspoon ground red pepper 6 cloves garlic -- halved 2 tablespoons olive oil 1/2 cup fresh bread crumbs Place first 8 ingredients (through garlic) in a food processor; process until smooth, scraping sides of processor bowl occasionally. With food processor on, slowly pour oil through chute; process until well blended. Add bread crumbs; process until smooth. Cover and chill. Makes 1 1/2 cups. Source: "Health Magazine 1997-09" Yield: "1 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Buttermilk is tangy - so it's a great low-fat ingredient that adds flavor to sauces and soups and baked goods. Gives body to waffles and pancakes. * Exported from MasterCook * Alaska Shrimp Soup Recipe By :Alaska Seafood Marketing Institute Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 1 potato -- diced 2 Tablespoons I Can't Believe It's Not Butter - Light 2 Tablespoons flour 1 Cup water 2 1/2 Cups Nonfat Milk -- Or Lowfat 1% Milk 12 Ounces Alaska pink shrimp -- (about 2-1/2 cups) 3/4 Cup frozen peas -- thawed 2 Tablespoons minced parsley salt and pepper Microwave Directions: Combine onion, potato and butter in 2-quart microwave-proof dish. Microwave at high 4 minutes. Add flour; stir to blend. Gradually stir in water; microwave at high 3 minutes. Add milk; microwave at high 1 minutes. Stir in shrimp, peas, parsley and salt and pepper to taste. Microwave at high 3 to 4 minutes or until thoroughly heated. Stovetop Directions: Saute onion and potato in butter about 5 minutes or until onion is tender. Stir in flour; cook 1 minute. Gradually stir in water; simmer until potatoes are barely tender. Stir in milk and heat. Add shrimp, peas, parsley and salt and pepper to taste; heat thoroughly. From the Alaska Seafood Marketing Institute. This was very good and quite filling. Easy to put together. I used very small shrimp for this. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 224.5 Total Fat 4.2g Sat Fat 0.8g Carbs 20.4g Fiber 2.2g Pro 24.9g Sod 421mg CFF 17.1% * Exported from MasterCook * Algerian Couscous Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 1/2 teaspoons. turmeric 1/4 teaspoons. cayenne 1/2 c. vegetable stock 1 1/2 teaspoons. black pepper 1/2 teaspoons. salt 1 small can tomato paste 3 whole cloves -- (3 to 4) 3 medium zucchini 4 small yellow squash or yellow zucchini 3/4 large carrots 4 medium yellow or red potatoes -- skins on 1 red or green bell pepper 1 can garbanzo beans -- (15 oz.) 1. Saute onion in vegetable stock over med. low heat until translucent. 2. Add all spices and cook for a few more minutes, stirring as needed. 3. Add tomato paste, stir and simmer 2 minutes. 4. Cut the vegetables in large chunks and add all (not the beans) and a dash of cinnamon; add water to cover. Bring to a boil, then reduce heat and simmer, covered, for an hour or so. (This can cook slowly for 2-3 hours, if desired.) 5. Add the drained garbanzos about 5 minutes before you take the veggies off the heat. 6. Put couscous in a bowl. Pour boiling water over couscous and wait about 5 minutes. Fluff with fork. (Ratio of about 1 1/2:1 of water to couscous.) For added flavor, add some of the liquid from the veggie stew to the couscous in place of some of the water. 7. Serve the stew over the couscous. From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond Oatmeal Bread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Cup Nonfat Dry Milk Powder 1 Teaspoon Salt 1 1/4 Tablespoons Applesauce 2/3 Cup Oats 1 Tablespoon Almond Paste 1 1/3 Cups Bread Flour 1 Teaspoon Almond Extract 1 Teaspoon Yeast 1 Teaspoon Sugar Follow your bread machine manufacturer's directions... From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 167.3 Total Fat 1.8g Sat Fat 0.2g Carb 30.1g Fiber 2.7g Pro 7.3g Sod 299mg CFF 9.9% * Exported from MasterCook * Amaretto Apple Crisp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/4 cup granulated sugar 1/4 cup packed light brown sugar 1/4 cup chilled butter or stick margarine -- cut into small -- pieces 3 tablespoons slivered almonds -- toasted 7 cups sliced peeled Granny Smith apple -- (about 3 pounds) 1/3 cup amaretto -- (almond-flavored liqueur) -- or apple juice 1. Preheat oven to 375 degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugars in a bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Add almonds; toss well. 3. Combine apple and amaretto in a bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1-1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375° for 45 minutes or until golden brown. Yield: 9 servings. CALORIES 204 (29% from fat); FAT 6.5 (sat 3.4g, mono 2.2g, poly 0.5g); PROTEIN 1.3g; CARB 32.5g; FIBER 2g; CHOL 14mg; IRON 0.6mg; SODIUM 55mg; CALC 16mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ambrosia Fruit Recipe By :Taste Of Home, Oct./Nov. 1994 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can pineapple chunks in light syrup 1/4 Cup packed brown sugar 1/2 Teaspoon orange peel -- grated 2 Medium oranges 2 Medium Apples Unpeeled And Diced 1 Tablespoon coconut Drain pineapple, reserving 1/4 cup juice in a saucepan; set pineapple aside. Add brown sugar and orange peel to the juice; heat until sugar dissolves. Peel and section oranges into a large bowl, reserving any juice; add the apples and pineapple. Add pineapple juice mixture and stir gently. Chill. Just before serving, sprinkle with coconut. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 100.1 Total Fat 0.5g Sat Fat 0.2g Carb 27.8g Fiber 2.7g Pro 0.8g Sod 5 mg CFF 3.6% * Exported from MasterCook * Apple Bean Bake Recipe By :Randall's Bean Recipe/Bob b1744 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fruit Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 48 Ounce Jar Great Northern beans -- drained 4 Tablespoons butter or margarine 3 Cups tart cooking apples -- peeled, cubed 1/2 Cup chopped onion 3/4 Cup light brown sugar 1/2 Cup catsup 1 Teaspoon cinnamon 1 Teaspoon salt -- or to taste Melt butter in a large skillet. Add apples and onions. Cook for 10 minutes or until apples are tender, stirring occasionally. Add brown sugar and stir until dissolved. Blend in catsup, cinnamon and salt. Place beans in 2 quart casserole. Pour apple mixture over beans and mix well. Bake in a preheated 375F oven for 1 hour. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 217.6 Total Fat 6.1g Sat Fat 3.6g Carb 37.4g Fiber 1.3g Pro 5.5g Sod 512mg CFF 24.1% * Exported from MasterCook * Apple Butter #7 Recipe By :The Lactose-Free Family Cookbook, Jan Main Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 C Apples, Peeled -- Core, Chop, 6 Med 2 C Apple Juice 1/3 C Honey 1/2 Tsp Cinnamon 1/4 Tsp Ground Cloves This spicy spread is the perfect companion from pancakes to pork. In stainless steel saucepan, combine apples, apple juice, honey, cinnamon and cloves. Bring to boil; reduce heat and simmer, uncovered, 20 - 25 min or until soft and mushy. For a super smooth texture, puree in blender or beat with fork. Serve hot or cold. Keeps refrigerated in airtight container for up to 1 week. Makes about 2 C. Serving size 2 T. According to book: Cal 56.7; Fat 0.2g; Carb 14.7g; Fib 0.4g;Pro 0.2g;CFF 3% From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Curry Chicken Breasts Recipe By :Good Housekeeping Sept. 1995 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast -- halved 3 tsp oil 1 small onion -- chopped 1 apple -- peeled and diced 1 1/2 teaspoons curry powder 1/4 teaspoon salt 1/4 cup mango chutney 1/2 cup peas, frozen 1/2 cup water 1. Brown chicken breasts halves in a teaspoon of oil in a nonstick skillet for 8-10 minutes until golden. Remove from pan 2. Over medium heat, in 2 teaspoons oil, cook onion, and apple until tender. 3. Stir in curry powder and salt cook 1 minute. 3. Stir in mango chutney, peas and water. Boil for one minute. 4. Serve over chicken breasts. From debra - - - - - - - - - - - - - - - - - - - Serving Ideas : With rice and green vegetable NOTES : 310 calories 5 g fat per serving- breakdown by magazine I love this recipe. You can make this as hot as your family likes but the sweet and spicy mix together very well. I've also used bottled chutney with very good results, but don't know nutritional contents. * Exported from MasterCook * Apple Part 2 Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Apples our No. 1 fruit. This once-seasonal fruit is now available year-round and in enough varieties to make your head swim. When shopping for apples, look for fruits that are solid and aromatic. They should be smooth and bruise-free. Store apples in the refrigerator; they will last eight to 10 times longer than unrefrigerated fruit. And store them away from strong-smelling foods. Apples readily absorb odors. Some little known apple bits: Apple odor-eaters: Place apple halves around the house. They absorb odors, like cigarette smoke, in about six hours. This will work in cars as well. Baking tips: If you're making an open tart, sprinkle sugar on top of the fruit before baking. Sugar is hydroscopic, which means it attracts and joins with moisture. With apples, the juice and sugar form a syrup, which holds to moisture better than plain apples will. The result: a tart that will be moist and toothsome. Freezing apples: Make a lemon-water bath by combining three parts water to one part lemon juice. Peel, core and slice apples. Drop slices into bath and let stand one minute. Remove slices, drain and pack tightly into freezer bag or plastic container. Leave 1 inch of head room. Seal and freeze up to six months. Storage: Putting an apple with your potatoes will suppress the growth of sprouts. The ripe apple emits ethylene gas as it respires or oxidizes. That slows the elongation of the potatoes' cells, which makes the sprouts sprout. Measuring equivalents: 1 pound equals 4 small, 3 medium or 2 large apples 1 pound sliced equals 23/4 cups 1 pound diced equals 3 cups 2 medium grated equals 1 cup Nutritional powerhouse: A medium apple, 21/2 inches in diameter, contains 80 calories and 21 grams of carbohydrates. It is a great source of soluble fiber, boron, vitamin C and potassium. It is low in sodium and virtually fat-free. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pie Bread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5/8 C Skim Milk 1 Tsp Oil -- Or Butter -- Note 1 1 1/2 Tbsp Sugar 1/2 Tsp Cinnamon 1 Tsp Salt 2 C Bread Flour 1 Tsp Yeast 1/2 Med Apple -- Peeled, Diced Granny Smith Holds Up Well Add ingredients in the order your machine requires. Process on specialty bread. Add all ingredients except apples. When your machine specifies, add apples. Suggest medium crust. Hope you enjoy. Delicious warm or at room temp. Especially fantastic when used with bread pudding recipe. This was very good!! Excellent toasted. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 150.9 Total Fat 1.2g Sat Fat 0.2 Carb 29.6g Fiber 1.3g Pro 5g Sod 277mg CFF 7.4% * Exported from MasterCook * Apples - Info #2 Recipe By :Sunset, Dec 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Which apple to cook? Remember, 2 apples, 3" wide, weigh about 1 lb. Peeled and sliced, they yield 3 2/3 - 4 C. Akane: Sauce, pie Cortland: Sauce, pie Elstar: Sauce Emipire: Sauce, pie Golden Delicious: Sauce, pie Granny Smith: Sauce Gravenstein: Sauce, pie Idared: Sauce, pie Jonagold: Pie Jonathan: Sauce, pie McIntosh: Sauce Melrose: Sauce, pie Newtwon Pippin: Sauce, pie Stayman Winesap: Sauce, pie From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Armenian Ragout Of Lentils, Squash And Apricots Recipe By :Eat More, Weigh Less - Dean Ornish, M.C. Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds butternut squash 3/4 cup green lentils 1 cup vegetable stock -- plus more if needed 1 onion -- chopped 2 cloves garlic -- finely minced 1 teaspoon ground cumin 1/2 teaspoon ground cinnamon 1/2 cup dried apricots -- cut into quarters & soaked in hot water 1 cup diced plum tomatoes -- optional 2 tablespoons lemon juice salt and pepper chopped parsley PREHEAT the oven to 375 degrees. BAKE the butternut squash for 45 to 50 minutes, until tender but firm. When the squash is cool enough to handle, remove the peel, discard the seeds, and cut the flesh into 1/2" chunks. Or you may peel the squash, cut it into 1/2-inch chunks, and poach them in water or vegetable stock until firm-tender. Drain and set aside. COVER the lentils with cold water and bring up to a boil. Simmer until firm-tender, 20 to 30 minutes. Keep testing as the cooking time for lentils can vary greatly depending on their age. When the lentils are cooked through, drain them well and set them aside. BRING the vegetable stock to a boil and add the onion. Reduce the heat and cook, covered, until tender and translucent, about 15 minutes. Add the garlic, cumin, and cinnamon and simmer for a few minutes. Add the dried apricots with some of their soaking liquid, the reserved lentils and squash, and the optional tomatoes; simmer to combine flavours for about 15 minutes. Stir in the lemon juice and season with salt and pepper. If the ragout seems too dry, add more apricot liquid or vegetable stock. Sprinkle with parsley. Serve with rice. (2 W. W. Points) Source: "Joyce Goldstein" S(MC formatted & WW Points by): "Helen D. (hdeacey1@sympatico.ca) Oct. 5/00" From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This sweet and savory ragout makes a very satisfying and filling dinner when accompanied by steamed basmati rice. It can be prepared ahead of time and reheated, but you probably need to add more liquid when reheating because the lentils, squash, and apricots absorb much of the pan juices as the dish sits. Fresh green lentils are best, as they hold their shape; however you can make the ragout with brown soup lentils or red Indian lentils, but they will soften more quickly and become more like a purEe. * Exported from MasterCook * Artichoke Frittata Recipe By :http://www.guiltfreetv.com/recipes.htm Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup ONIONS -- DICED 8 ounces MUSHROOMS -- SLICED 1 cup POTATOES -- SHREDDED --- 10 ounces FROZEN SPINACH -- DRAINED WELL, CHOPPED 2 cups EGG Baters(r) 99% egg substitute 1/4 cup PARMESAN CHEESE 2 cups MARINATED ARTICHOKE HEARTS -- DRAINED, TRIMMED WELL & DICED 2 tablespoons BUTTER BUDS SALT & PEPPER Fry onions, mushrooms, and potatoes in a pam-sprayed oven-proof pan for 6 minutes. Combine & add the remaining ingredients. Bake at 350 for 45 minutes or until firm. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Chicken And Pears Recipe By :Good Housekeeping Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 4 4 oz skinless boneless chicken breast halves 2 Bosc pears (do not peel) -- cut into 8 wedges 1 cup chicken broth 3 tablespoons balsamic vinegar 2 teaspoons cornstarch 1 1/2 teaspoons sugar 1/4 cup dried cherries or raisins rosemary sprigs -- for garnish In nonstick 12-inch skillet over medium-high heat, heat 1 teaspoon vegetable oil. Add chicken breasts and cook 8 to 10 minutes, turning once, until juices run clear when pierced with tip of knife. Remove chicken to bowl. In same skillet, in 1 teaspoon vegetable oil, cook pear wedges until lightly browned and tender. In cup, mix chicken broth, balsamic vinegar, cornstarch, and sugar until blended. Add chicken-broth mixture and dried cherries to skillet with pears. Heat to boiling; boil 1 minute. Return chicken to skillet; heat through. Garnish with rosemary to serve. Each serving: About 235 calories, 27 g protein, 22 g carbohydrate, 4 g total fat (1 g saturated), 69 mg cholesterol, 240 mg sodium. Source: "Hearst Corp Women.Com" Start to Finish Time: "0:30" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A sweet and tangy saute of lean chicken breasts, Bosc pears, and tart dried cherries. Pasta with Peas & Onions is a perfect accompaniment. * Exported from MasterCook * Banana Fruit Smoothie Recipe By : Great Adventures in Food, Ellen Hans (Ed) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup orange juice 1/2 cup plain low-fat yogurt 1 small banana -- peeled and cut into -- pieces Honey (optional) Place all ingredients in a blender. Blend on high speed until smooth. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Below is a recipe for a snack or breakfast drink Ellen Hans has accumulated recipes from Alice Waters, Rick Bayless and other top chefs Internet Address:http://www.foodfit.com/ * Exported from MasterCook * Banana-coconut Apple Crisp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/4 cup granulated sugar 1/4 cup packed light brown sugar 1/4 cup chilled butter or stick margarine -- cut into small -- pieces 1/3 cup flaked sweetened coconut 7 cups sliced peeled Rome apple -- (about 3 pounds) 3/4 cup diced ripe banana 1/4 cup apricot preserves 3 tablespoons orange juice 1. Preheat oven to 375 degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugars in a bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in coconut. 3. Combine apple and remaining ingredients in a bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1-1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375 degrees for 45 minutes or until golden. Yield: 9 servings. CALORIES 216 (28% from fat); FAT 6.7g (sat 4.3g, mono 1.6g, poly 0.3g); PROTEIN 1.2g; CARB 40.3g; FIBER 2.4g; CHOL 14mg; IRON 0.7mg; SODIUM 67mg; CALC 15mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley And Lentils With Mint Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- (about 6 ounces) with skins or decorticated 1 cup pearl barley 4 cups low-sodium chicken broth 1/2 cup raisins 1/2 cup minced fresh mint 1/4 cup whole blanched almonds 1 cup plain low-fat yogurt -- optional Barley and lentils mixed with yogurt and fresh mint make a refreshing side dish for an Indian-influenced meal. If you use decorticated (skinless) lentils, watch them closely; they'll get mushy if cooked too long. Preparation time: About 10 minutes Cooking time: About 55 minutes Sort lentils to remove any debris. Rinse and drain lentils and barley. In a 2- to 3-quart pan, bring broth to a boil. Add barley and lentils (if using lentils with skins). Reduce heat, cover, and simmer until barley and lentils are tender to bite (about 40 minutes); drain. (If using decorticated lentils, add when barley is almost tender -- after about 30 minutes; continue to cook just until lentils and barley are tender to bite, about 10 more minutes.) Stir raisins and mint into lentils and barley, then pour into a serving bowl. While lentils and barley are cooking, toast almonds in a 350 degree oven until golden (about 8 minutes), stirring several times. Sprinkle almonds over lentil-barley mixture. Offer yogurt to add to taste, if desired. Source: "http://www.thriveonline.com/eats/kitchen/entrees/entree06.html" S(Formatted by Whome40@aol.com Oct 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Nutrition information: * Exported from MasterCook * Basil Tomato Salad Recipe By :Low Fat - No Fat Cooking Magazine (Winter 1998) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 tablespoons cider vinegar 2 teaspoons fresh basil leaves -- chopped * 1/2 teaspoon salt 1/4 teaspoon ground black pepper 3 cups cooked rice -- cooled 2 medium tomatoes -- chopped 1 medium cucumber -- peeled, seeded & chopped 1 small red onion -- chopped whisk together oil, vinegar, basil, salt and pepper in large bowl. Add rice,tomatoes, cucumber and onion; toss. Serve chilled. Makes 6 servings. * Substitute 1 teaspoon dried basil for fresh. S(MC formatted & WW Points by): "Helen D (hdeacey1@sympatico.ca) October 26, 2000" (4 Points) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bavarian Style German Potato Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 medium baking potatoes -- to 9 1/2 cup vinegar -- to 2/3 1/2 cup boiling water -- to 2/3 1 teaspoon salt -- to 1 1/2 1 small onion -- finely chopped pepper (as modified by Linda M. Clasby) Boil 7-9 Medium BAKING Potatoes (whole) Peel Hot, place in mixing bowl & Mash w/fork Add equal parts vinegar & BOILING water to taste** (**Approx: 1/2 - 2/3 Cup of each) Add 1 to 1 1/2 tsp. salt Add 1 small to medium finely chopped onion Consistency should be like wet mashed potatoes. Taste it and add a little more water and/or vinegar if necessary (depending on your own individual taste preferences) Mix well & transfer to serving bowl; Sprinkle with lots of pepper. Cover and let chill overnight (this is important). From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bbq Ranchero Chicken Salad Recipe By :Low Fat - No Fat Cooking Magazine (Winter 1998) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grilled, Smoked, BBQ Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breast -- (6 - 4 oz.) 1/2 cup barbecue sauce 10 ounces torn lettuce leaves -- (mixed) 6 cups packed 2 medium tomatoes -- chopped 6 ounces reduced fat cheddar cheese -- (1-1/2 cups) 1 small red pepper -- cut into short, thin strips 11 ounces canned whole kernel corn -- drained 1/2 cup canned black beans -- rinsed & drained 2 1/2 ounces olives -- sliced ripe, drained (1can) 2 green onions -- thinly sliced 1 cup fat-free ranch salad dressing 1 teaspoon chili powder 3/4 teaspoon ground cumin Brush both sides of chicken with BBQ sauce; grill or broil about 5 inches from heat source 6 minutes per side, or until juices are clear. Meanwhile, in large bowl, combine lettuce, tomatoes, 3/4 cup cheese, bell pepper, corn, black beans, olives and green onions; mix well. In separate bowl, combine dressing, chilli powder and cumin; mix well. To serve, divide lettuce mixture onto 6 serving plates. Cut chicken crosswise into 1/2-inch slices; arrange over lettuce. Drizzle salads with dressing and sprinkle with remaining cheese. Makes 6 servings. Make-Ahead Tip: Chicken may be cooked, cooked, covered and refrigerated up to 1 day before serving. Reheat chicken or serve chilled. Lettuce mixture and dressing may be prepared separately, covered and refrigerated up to 4 hours before serving. S(MC formatted & WW Points by): "Helen D (hdeacey1@sympatico.ca) October 26, 2000" (6 Points) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Lentil Soup Recipe By :Bean Lovers Cook Book Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Dried Lentils 15 ounces Garbanzo Beans -- Canned, Undrained 2 cups Cubed Potatoes 1 cup Sliced Carrot 2 Stalks Sliced Celery 1 Chopped Onion 1 Chopped Green Bell Pepper 28 ounces Stewed Tomatoes -- Canned Cut Up And Reserve Drained Juice 1/2 teaspoon Oregano 1/4 teaspoon Garlic Powder -- Note 1 1 teaspoon Salt 4 cups Water -- Or More If Needed 2 tablespoons Tomato Juice Reserved Juice From Canned Tomatoes - -- Or More To Taste The original recipe didn't have any liquid in it.... so we had to add it. Note 1: Original recipe used 1 tsp garlic salt Rinse and drain lentils. In a large saucepan or Dutch oven (we used a 6 qt pot), combine all of the ingredients and mix well. Bring to a boil. Reduce heat, cover and simmer for 45 min to an hour or until vegetables and lentils are tender. NOTE: Add acidic ingredients like tomatoes, tomato sauces, vinegar and lemon juice after the legumes have already begun to soften. Even though lentils and split peas do not require soaking, natural acid will keep all legumes from softening properly. This was very, very good. Makes lots!! A wonderful vegetarian meal as a side dish or main dish as we had it. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 268.8 Total Fat 1.5g Sat Fat 0.2g Carb 52.5g Fiber 15g Pro 15g Sod 972mg CFF 4.7% * Exported from MasterCook * Beef Barley Soup #2 Recipe By :Taste of Home Magazine (November 96) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds brisket, trimmed -- *see Note 5 cups water 14 1/2 ounces canned tomatoes -- diced, undrained 1 medium onion -- chopped 1 teaspoon salt -- (1 to 1-1/2), optional 1/8 teaspoon pepper 2 cups carrots -- sliced 1 cup celery -- sliced 1 cup cabbage -- chopped 2/3 cup barley 1/4 cup fresh parsley * original recipe called for 2 pounds beef short ribs with bones, I find short ribs too fat. In a soup kettle, combine ribs, water, tomatoes, onion, salt if desired and pepper; bring to boil over medium heat. Reduce heat; cover and simmer for 1-1/2 to 2 hours or until meat is tender. Remove ribs; cool. Skim fat. Remove meat from bones and cut into bite-size pieces; return to broth. Add carrots, celery and cabbage; bring to a boil. Reduce heat; cover and simmer 15 minutes. Add barley; return to a boil. Reduce heat; dover and cook 10-15 minutes or until barley and vegetable are tender. Add parsley. Yield 8 servings (2 quarts) S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : Here is a soup to warm your soul. It has in 24 hours gone from 70 to 35 degrees here in Brampton so we need something to warm us up. _____ * Exported from MasterCook * Beef Stew With Sun-dried Tomatoes Recipe By :Betty Crocker's Slow Cooker Cookbook Serving Size : 6 Preparation Time :0:20 Categories : Crockpot Eat-LF Mailing List Meats Soups & Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sun-dried tomatoes -- (not oil packed) 1 1/2 pounds beef stew meat 1 1/2 pounds new potatoes -- cut in 1/2 (12 mediu 1 medium onion -- cut into 8 wedges 8 ounces baby carrots -- (about 30) 2 cups water 1 1/2 teaspoons seasoned salt 1 bay leaf 1/4 cup cold water 2 tablespoons all-purpose flour SOAK tomatoes in water as directed in package; drain and coarsely chop. MIX tomatoes and remaining ingredients except 1/4 cup water and the flour in 3 1/2 to 6 quart slow cooker. COVER and cook on low heat setting 8 to 9 hours (or high heat setting 3 to 5 hours) or until beef and vegetables are tender. MIX 1/4 cup water and the flour; gradually stir into beef mixture. COVER and cook on high heat setting 10 to 15 minutes or until slightly thickened. Remove bay leaf. Serving Ideas : Serve stew in bowls, and sprinkle each serving with crumbled S(Typed & MC formatted by): "Helen D. (hdeacey1@sympatico.ca)" Start to Finish Time: "8:00" T(Cook time on High): "3:00" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Ingredient Substitution: Sun-dried tomatoes, or dried-tomatoes, add a nice concentrated tomato flavour to the stew. When fresh tomatoes are plentiful, you can add 2 cups chopped fresh with the flour mixture instead of using dried tomatoes. * Exported from MasterCook * Black Bean Salad #3 Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup canned black beans -- rinsed and drained 1/2 cup papaya -- peeled, seeded and diced 2 Tbsp. red bell pepper -- minced 2 Tbsp. green bell pepper -- minced 1 scallion -- sliced thinly 1 tsp. fresh chili pepper -- finely chopped 2 Tbsp. fresh lime juice 2 tsp. vegetable oil Combine all ingredients and toss to blend. If desired, chill before serving. Yield: 4 servings Per serving: Fat 3 grams Calories 81 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blaukraut Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- red cabbage -- chopped water 1 medium onion 5 whole cloves -- to 6 1 apple -- peeled and chopped salt -- to taste vinegar -- to taste Chop Red Cabbage Put in pan w/water to just half cover cabbage Into 1 medium whole onion stick 5 or 6 whole cloves & add to the pot Add 1 apple peeled and chopped Bring to a boil and slowly start adding salt & vinegar to taste (cider or balsamic vinegar) Add a tiny bit of brown sugar to taste Simmer till done Just before serving thicken w/water & flour (optional) Leftovers may be frozen. From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Vinegar #2 Recipe By :http://www.foodfit.com/ Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup blueberries 1 cup red wine vinegar 1/4 cup olive oil 1 large sprig fresh thyme 1 bay leaf Preparation time : 5 minutes 1. Bring all of the ingredients to a boil in a saucepan. 2. Remove from heat and let stand for 1 hour. 3. Refrigerate for up to 2 weeks. Use for marinating chicken, quail, squab or cornish hens. NOTE: This recipe makes about 2 cups of vinegar. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Borscht Recipe By :Betty Crocker's Slow Cooker Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 ounces canned beets -- diced, undrained, -- (2 cans) 2 cans condensed consomme 2 cups water 1/4 cup onion -- finely chopped 2 cups shredded cabbage -- or cabbage slaw mix 1 tablespoon sugar 1 tablespoon lemon juice 3/4 cup lowfat sour cream -- if desired fresh dill weed -- chopped, if desired Mix all ingredients except sour cream and dill week in 3 1/2 to 6 quart slow cooker. Cover & cook on low heat 6 to 8 hours or on high for 3 to 4 hours, or until cabbage is tender. Top each bowl with sour cream and dill weed. S(MC formatted by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli-cauliflower Soup Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound chopped broccoli 3/4 pound chopped cauliflower 1/3 cup chopped onion 1 1/2 cups bouillon 1/4 teaspoon ground mace 3 cups skim milk -- divided 2 teaspoons potato starch -- possibly more 1/2 teaspoon salt 1/8 teaspoon pepper 1/3 cup Shredded Swiss cheese Here's a mild soup. Make it with cauliflower and broccoli or broco-flower. Fresh or frozen. And a really nutty swiss cheese. Reheats well in the microwave at 50% power. Good "cold-"weather food. Cook broccoli, cauliflower, and onion in the bouillon until tender. Pour half the vegetables, along with half the bouillon, into a blender and blend until smooth. Remove, and blend the remaining vegetable mixture, along with the mace. Return all of blended mixture to pan. Add some milk to the thickener and blend. Add, stirring, to vegetables. Add remaining milk, salt, and pepper, and cook until thick and hot, stirring occasionally. Blend in cheese and stir until melted. Source: "Morten's Recipes" S(Internet Address:): "http://www.sol.dk/dk/io/mortens_opskrifter_uk/o0320223.html" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Mace is the nutmeg shell; it's flavor is less intense. Substitute one 1-lb bag frozen broccoli and cauliflower florets (and rescale to serve 6). Morten's recipe suggested thickening with cornstarch but it can separate when heated. Try potato or rice starch to thicken pureed soups. It's mild, soothly; a nutritious soft food. You might want to spice this up with a cajun or curry mix. * Exported from MasterCook * Broccoli-rice Casserole #2 Recipe By :Yvonne Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages Frozen chopped broccoli -- thawed 8 ounces Fat-free cheddar cheese 1 cup Instant rice 1/2 cup Onions -- chopped 1/2 cup Celery -- chopped 2 cans Cream of celery soup, condensed Mix all ingredients in a 2 1/2 qt casserole that has been sprayed with Pam. Bake at 350 for one hour. Recipe can be doubled and tripled. Cal 152 Fat 3.1 Fiber 3.0 CFF 18.0% - - - - - - - - - - - - - - - - - - - NOTES : It wouldn't be Thanksgiving (or Christmas) without my Broccoli-Rice Casserole. In fact, we went to a Pumpkin Carving party today, and that was my one of my contributions. * Exported from MasterCook * Buttercup Squash, Parsnip And Cranberry Bean Stew Recipe By :Vegetarian Times Complete Thanksgiving Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 cup sliced celery 2 cloves garlic -- to 3, minced 1 chipotle pepper -- minced 4 large tomatoes -- cored and diced 1 1/2 tablespoons paprika 1 tablespoon dried oregano Salt and pepper -- to taste 2 cups buttercup or butternut squash -- peeled and diced 2 cups parsnips -- peeled and diced 12 pearl onions -- peeled -- to-16 1 cup diced carrots 2 1/2 cups water 1 1/2 cups cooked cranberry beans -- drained 1 cup fresh or frozen corn kernels 8 broccoli florets In a large saucepan, heat oil over medium heat. Add celery, garlic and chipotle and cook 3 to 4 minutes. Add tomatoes, paprika, oregano and salt and pepper; cook over medium-low heat, stirring frequently, until mixture resembles thick pulp, about 8 minutes. Add squash, parsnips, onions, carrots and water; cook, stirring occasionally, until squash and parsnips are tender, about 30 minutes. Stir in beans, corn and broccoli. Cover and cook 5 to 10 minutes more. Serve in a large bowl with brown rice or quinoa on the side, or in a baked pumpkin. ___________________ Per Serving: 237 Cal.; 7g Prot.; 5g Fat; 50g Carb.; 0mg Chol.; 68mg Sod.; 9g Fiber. Source: "Magnificent Entrees" Copyright: "1998 MacMillan" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The mildly sweet flavor and firm texture of parsnips pair well with the delicately flavored buttercup squash; chipotle pepper adds a smoky, peppery nuance. * Exported from MasterCook * Butternut-oatmeal Bread Recipe By :Successful Living with Diabetes Mag Sep/Oct 2000 Serving Size : 32 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages active dry yeast 1 1/4 cups warm water -- (105° to 115°) 5 1/2 cups bread flour -- (5-1/2-5-3/4), divided 1 1/4 cups butternut squash -- mashed & cooked (1 medium) 3 tablespoons molasses 2 tablespoons vegetable oil 1 1/2 teaspoons salt 1 cup quick-cooking oats -- plus 2 tablespoons quick-cooking oats cooking spray 1 tablespoon water Combine yeast and warm water in a 2-cup liquid measuring cup let stand 5 minutes. Combine yeast mixture, 3 cups flour, squash, and next 3 ingredients in a large bowl; beat at medium speed of an electric mixer 2 minutes or until smooth. Gradually stir in 1 cup oats and 2 cups flour to make a moderately still dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes), adding enough of remaining flour, 1/4 cup at a time, to keep dough from sticking to hands. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 35 minutes or until doubled in bulk. Punch dough down; divide in half. Turn 1 portion out onto work surface; knead 4 or 5 times. Roll into a 14 x 7 inch rectangle. Roll up, staring at short side, pressing firmly to eliminate air pockets; pinch ends to seal. Place dough, seam side down, in an 8-1/2 x 4 -1/2 inch loafpan coated with cooking spray and sprinkle with 1 1/2 teaspoons oats. Repeat procedure with remaining dough and 1 1/2 teaspoons oats. Brush loaves evenly with 1 tablespoon water, and sprinkle evenly with remaining 1 tablespoon oats. Cover and let rise in a warm place free from drafts, 25 minutes or until doubled in bulk. Bake at 350° for 35 minutes or until loaves sound hollow when tapped. Remove from pans immediately; cool on wire rack. Yield: 2 loaves or 16 (1/2 inch) slices per loaf. S(Typos (MC & WW points) by): "hdeacey1@sympatico.ca (October 24, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : Per slice: Calories 116, Protein 3.5g, Fat 1.5g, Carbohydrate 21.8g, Fiber 0.5g, Cholesterol 0mg, Sodium 112mg. Exchanges 1-1/2 Starches. WW Points: 2 WW Points according to MC = 2 * Exported from MasterCook * Butternut-rice Pilaf Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 cup chopped onion 3 garlic cloves -- minced 3 cups peeled cubed butternut -- 1/2 inch cubes -- or other winter squash, about 1 pound 2 cups water 1 cup uncooked long-grain rice 1/2 cup bottled roasted red bell peppers -- chopped 1 teaspoon dried rubbed sage 1 teaspoon lemon juice 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon black pepper Heat olive oil in a large saucepan over medium heat. Add onion and garlic, and saute 3 minutes. Add squash, water, and rice, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in bell peppers and remaining ingredients. Yield: 4 servings (serving size: 1 1/4 cups). CALORIES 253 (6% from fat); FAT 1.7 g (sat 0.3 g, mono 1 g, poly 0.3 g); PROTEIN 5.1 g; CARB 55.1 g: FIBER 2.7 g: CHOL 0 mg; IRON 3 mg; SODIUM 357 mg: CALC 82 mg Source: "Cooking Light 1998-09" Ratings : Points 0-10 5 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Chicken Pasta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast -- cut into 1/2 -- inch strips 1 Tablespoon Cajun Seasoning Cooking Spray 1 Cup Green Bell Pepper -- chopped 1 Cup Red Bell Pepper -- chopped 1 Cup Sliced Mushrooms 1/2 Cup Green Onions -- sliced 4 Cups Hot Cooked Linguine 2 Cups Evaporated Fat Free Milk 1/4 Cup Grated Fresh Parmesan Cheese 1/2 Teaspoon Lemon Pepper Seasoning 1/2 Teaspoon Dried Basil 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Black Pepper Combine chicken and Cajun seasoning in a large zip-top plastic bag; seal and shake to coat. Heat a large nonstick skillet coated with cooking spray over medium heat. Add chicken mixture; saute 7 minutes or until lightly browned. Add bell peppers, mushrooms, and onions; cook 3 minutes. Stir in pasta and remaining ingredients; bring to a boil. Cook 1 minute; stirring constantly. Serve immediately. From "f-nchaltry" - - - - - - - - - - - - - - - - - - - NOTES : I make this and substitute tofu for the chicken. It is very good. _____ * Exported from MasterCook * Caramel Apple Crisp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/4 cup granulated sugar 1/4 cup packed light brown sugar 1/4 cup chilled butter or stick margarine -- cut into small -- pieces 1/2 cup coarsely broken peanut brittle -- (such as Planters) 3 1/2 cups sliced peeled Granny Smith apple -- (about 1-1/2 pounds) 3 1/2 cups sliced peeled Rome apple -- (about 1-1/2 pounds) 1/3 cup fat-free caramel sundae syrup 1. Preheat oven to 375 degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugars in a bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Add peanut brittle; toss well. 3. Combine apples and syrup in a bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1-1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375 degrees for 45 minutes or until golden brown. Yield: 9 servings. CALORIES 222 (25% from fat); FAT 6.2g (sat 3.4g, mono 1.9g, poly 0.5g); PROTEIN 1.2g; CARB 41.8g; FIBER 1.9g; CHOL 14mg; IRON 0.6mg; SODIUM 100mg; CALC 17mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caribbean Curried Orange Rice Recipe By :adapted from Sugar Mill Caribbean CB Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1 medium onion -- sliced lengthwise in thin wedges 2 cloves minced garlic 2 teaspoons curry powder 1 teaspoon turmeric 1 cup long-grain white rice 1 cup fresh orange juice 1 cup fat-free chicken broth 1 teaspoon salt 1 bay leaf Melt the butter in a heavy saucepan, sauteE the onion until limp and translucent. Stir in the curry powder and turmeric. Add the rice and cook the mixture 2 minutes, stirring constantly. Add remaining ingredients and stir. Bring mixture to a boil, lower heat, cover the saucepan and simmer the rice for 15 to 20 minutes or until tender and the liquid has been absorbed. Remove the bayleaf before serving. Message From "feliciana ortigao" to The TNT Recipes List. Feliciana's Notes: - - Original recipe called for 1/4 cup butter; - - The turmeric is my own addition - I like the color; so is the garlic what's the point of cooking anything if you don't use garlic?! - - I simply use 1 teaspoon chicken broth powder diluted in 1 cup boiling water; - - I do not use the bay leaf. - - I have always used freshly pressed orange juice; I don't think this dish would work with concentrated or frozen. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points Here's what I made yesterday for dinner. Feliciana posted the rice to TNT. It was very good. I used a little saffron instead of the turmeric. I used fresh squeezed o.j., but I think you probably could use out of the carton (probably because the oranges I used weren't very flavorful). I think the addition of some cinnamon and some golden raisins would really make this dish. * Exported from MasterCook * Carrot And Apple Soup Recipe By :Good Housekeeping.com Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps butter 1 lg onion -- coarsely chopped 3 med Golden Delicious apples 2 lbs carrots 29 ozs fat-free chicken broth -- or vegetable broth 1 tbsp sugar 1 tsp salt 1 tsp grated ginger root Half-and-half -- or heavy cream for garnish Fresh chives for garnish 1. In 5-quart Dutch oven, melt margarine or butter over medium heat. Add onion and cook 12 minutes or until tender and golden, stirring occasionally. 2. Meanwhile, peel apples and carrots. Cut each apple in half and use melon baller to remove core. Cut apples and carrots into 1-inch chunks. 3. Into onion in Dutch oven, stir apples, carrots, broth, sugar, salt, ginger, and 2 cups water; heat to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes or until carrots are very tender. 4. Remove Dutch oven from heat. Following manufacturer's directions, use hand blender to puree mixture in Dutch oven until very smooth. Serve soup with a swirl of half-and-half if you like. Garnish with fresh chives. Each serving: About 130 calories, 2 g protein, 23 g carbohydrate, 4 g total fat (1 g saturated), 5 g fiber, 0 mg cholesterol, 795 mg sodium. (c) 2000 Hearst Communications, Incorporated; all rights reserved From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Use the hand blender to puree this winning combination of sweet carrots and apples right in the Dutch oven. We call for Golden Delicious apples for their consistently good flavor, but feel free to substitute other varieties. 2 WW points. This was a wonderful first course. Perfect flavors for the season, and so easy. I think you could get away with 1 tbsp of butter, or better even would be olive oil. The flavor is much more of the carrots than the apples. I added a bit of cayenne and nutmeg at the end to give it a warmer flavor. I didn't garnish with anything. * Exported from MasterCook * Chicken And Rice Gumbo Soup Recipe By :Betty Crocker's Slow Cooker Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound boneless skinless chicken thighs -- cut into 1" pieces 1/4 pound smoked sausage -- fully cooked, chopped (2 - 5 inch sausages) 2 stalks sliced celery -- with leaves ( about 1 1/4 cups ) 3/4 cup chopped carrots 1/2 cup chopped onion 14 1/2 ounces canned tomatoes -- undrained 5 cups water 2 tablespoons chicken bouillon granules 1 teaspoon dried thyme -- leaves 10 ounces frozen okra -- cut, thawed & drained 3 cups hot cooked rice -- for serving hot sauce Mix all ingredients except okra, rice and pepper sauce in 3 1/2 to 6 quart slow cooker. Cover and cook on low 7 to 8 hours or until chicken is cooked in centre. Stir in okra. Cover and cook on low heat setting 20 minutes. Spoon rice into individual soup bowls; top with gumbo. Serve with pepper sauce. S(MC formatted by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Wine Recipe By :Dayle Riggs, W. Kingston, RI, 1st Place, Natl Recipe Contest Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 pounds skinless chicken drumsticks -- or skinned chicken pieces Cooking Spray 8 ounces sliced fresh mushrooms -- (1 package) 2 cloves garlic -- minced 2 tablespoons all-purpose flour 1 cup water -- divided 1 cup dry red wine 1 ounce onion soup mix -- (1 envelope) (such as Lipton Recipe Secrets) 2 tablespoons dried parsley flakes 1/4 teaspoon dried oregano Heat oil over medium-high heat in a large skillet. Add chicken; cook until lightly browned, turning once. Transfer chicken to an 11 x 7 inch baking dish coated with cooking spray. Add mushrooms and garlic to skillet; cook over medium-high heat until tender, stirring occasionally. Combine flour and 2 tablespoons water, stirring until smooth. add remaining water, wine, soup mix, parsley, and oregano; stir well. Stir flour mixture into mushroom mixture. Cook over medium heat until slightly thickened. Spoon mushroom mixture over chicken. Cover and bake at 350° for 1 hour. Yield 4 servings. Source: "Successful Living with Diabetes (TM) Magazine September/October 2000" S(MC formatted & WW Points by): "hdeacey1@sympatico.ca" - - - - - - - - - - - - - - - - - - - NOTES : According to magazine: Calories 247, Protein 25.3g, Fat 10.7g, Carobhydrates 11.3g, Fiber 0.9g, cholesterol 76mg, Sodium 704mg, Exchanges 1 Starch, 3 Lean Meat. WW = 6 Using MC Nutritional Values: WW Points = 7 * Exported from MasterCook * Chicken Lo Mein #2 Recipe By :http://www.classiccookbooks.com/archive.cfm Serving Size : 4 Preparation Time :0:25 Categories : Chicken Eat-LF Mailing List Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 2 boneless skinless chicken breast halves -- cut into thin bite-sized strips 1 garlic clove -- minced 1/4 teaspoon ginger 1/2 cup water 2 tablespoons soy sauce 1 can condensed chicken broth -- (10 1/2-oz.) 4 oz. angel hair pasta -- broken into thirds (capellini) 16 ounces frozen stir-fry vegetables -- (1 pkg) 1 pkg. Green Giant Select Frozen Broccoli, Carrots and Water Chestnuts -- (1-lb.) Heat oil in large skillet or wok over medium-high heat until hot. Add chicken and garlic; cook and stir 4 to 5 minutes or until chicken is no longer pink. Add ginger, water, soy sauce and broth. Bring to a boil. Stir in pasta. Add frozen vegetables; stir gently. Return to a boil. Reduce heat to medium-low; cover and simmer 5 to 8 minutes or until pasta and vegetables are tender, stirring occasionally. 4 (1 1/2-cup) servings (5 WW Points) S(MC formatted (2000) by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : This was our supper last night delicious. * Exported from MasterCook * Chicken Pot Pie Recipe By :Vivian Howarde,Homewood, Al, Finalist,Nat'l Recipe Contest Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 ounce butter-flavored granules -- (1 envelope) 1/2 cup hot water Cooking spray 1 cup chopped onion 1 cup chopped celery 3 cups cooked chicken breast halves -- chopped 10 ounces frozen peas and carrots -- (1 pkg.), thawed 1/2 cup sliced fresh mushrooms 1 cup fat-free chicken broth -- reduced-sodium 1 tablespoon all-purpose flour 1 cup baking mix -- reduced-fat like Bisquick 1 cup skim milk Combine butter granules and hot water, stirring until granules dissolve. Pour into a 13x9" pan coated with cooking spray. Add onion and celery to pan. Bake uncovered, at 425°F. for 20 minutes or until tender. Add chicken, peas and carrots, and mushrooms to pan; stir. Combine broth and flour, stirring until smooth. Add to vegetable mixture, and stir. Combine baking mix and milk; stir well. Pour over vegetable mixture (batter will not cover entire surface). Bake, uncovered, 25 minutes or until golden. Let stand 5 minutes before serving. Source: "Successful Living with Diabetes (TM) Magazine September/October 2000" S(Typos (MC & WW points) by): "hdeacey1@sympatico.ca (October 24, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Values according to magazine is: Calories 217, Protein 22.3g, Fat 2.6g, Carbohydrate 27.8g, Fiber 2.3g, Cholesterol 49mg, Sodium 476mg. Exchanges: 1 Starch, 2 Vegetables, 2 Very Lean Meat. WW Points = 4.5 According to MC WW points = 7 * Exported from MasterCook * Chicken Salad With Red Grapes And Apples Recipe By :Chef Ronald Hook - Doral Saturnia Spa, Miami, FL Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chicken breast -- cooked 1/4 cup red grapes -- seeded 1/4 cup red delicious apples -- cubed 1/4 cup celery -- chopped 1 1/2 cups raisins 1 1/2 cups Bermuda onion -- diced 1 tablespoon plain nonfat yogurt 1 teaspoon lemon juice -- fresh 1/2 teaspoon quatre epice -- * see note 1/2 teaspoon celery leaves -- chopped * quatre epice: Combine 1/2 tsp cinnamon with 1/8 each ground cloves, nutmeg and ginger. 1) In a medium bowl combine first 6 ingredients and toss gently. 2) In another bowl combine remaining ingredients and toss gently. 3) Mix contents of both bowls together and chill. Serve with fresh greens, pita bread and fresh fruit From debra - - - - - - - - - - - - - - - - - - - NOTES : This recipe can be easily increased to feed however many you need to Nutrition per article: 203 calories, 29 g carbs, 3 g fat, 15 g protein, 13 percent caloried from fat. * Exported from MasterCook * Chicken Stew With Pepper And Pineapple (Adapted) Recipe By :Adaption from Betty Crocker's Slow Cooker Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken thigh pieces -- cut into 1-1/2" pcs 4 medium carrots -- cut in 1" pieces 1/2 cup fat-free chicken broth -- *2 2 tablespoons grated ginger root -- *3 1 tablespoon sugar substitute -- *4 (Sugar Twin Brown) 2 tablespoons light soy sauce -- *5 1/2 teaspoon ground allspice 1/2 teaspoon hot sauce -- (red pepper) 8 ounces pineapple chunks in juice -- (1 can) drained and juice reserved 1 tablespoon cornstarch 1 medium green bell pepper -- cut in 1" pieces*6 1 medium red bell pepper -- cut into 1" pieces 2 cups cooked brown rice MiX all ingredients except pineapple, cornstarch and bell pepper in 3-1/2 to 6 quart slow cooker. COVER and cook on low heat setting 7 to 8 hours (or high heat setting 3 to 4 hours) or until vegetables are tender and chicken is no longer pink in center. MIX reserved pineapple juice and cornstarch until smooth; gradually stir into chicken mixture. Stir in pineapple and bell peppers. COVER and cook on high heat setting about 15 minutes or until slightly thickened. SERVE over rice. S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : Note 1: Recipe called for skinless, boneless chicken breast, I found that the breast meat was dry, whereas the thighs were moist. Note 2: Called for regular chicken broth. Note 3: Called for chopped not minced gingerroot, recipe also calls for 1 teaspoon ground ginger if fresh not available. Note 4: Called for packed brown sugar. Note 5: Called for regular brown sugar. Note 6: I added an extra green pepper. WW Points = 8 * Exported from MasterCook * Chicken With Pumpkin And Zucchini Recipe By :Better Homes & Garden's Low-Fat & Luscious Italian Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast -- (3 oz each) Nonstick spray coating 1/4 cup onion -- finely chopped 2 cloves garlic -- minced 2 medium potatoes -- cut in 1" cubes 2 cups pumpkin -- cut in 1" cubes (or winter squash) 2/3 cup dry white wine (or chicken broth) 1 teaspoon dried rosemary -- crushed 1/4 teaspoon salt 1/4 teaspoon pepper 2 medium zucchini -- sliced 1/4" thick lemon wedges -- (optional) 1.) Rinse chicken; pat dry with paper towels. Spray an unheated 12-inch skillet with nonstick coating. Preheat skillet over medium heat. Add the chicken and cook of 10 to 15 minutes or until lightly brown, turning to brown evenly and adding onion and garlic during the last 5 minutes of cooking. Add the potatoes and pumpkin or winter squash. 2.) Combine wine or broth, rosemary, salt and pepper, pour over the chicken and vegetables. Bring mixture to boiling; reduce heat. Cover and simmer for 25 minutes. Add zucchini. Cover and cook about 5 minutes more or until chicken and vegetables are tender and chicken is no longer pink. Using a slotted spoon, transfer chicken and vegetables to a serving platter. Pass pan juices. If desired, serve with lemon wedges. From MrsTPK@AOL.COM - - - - - - - - - - - - - - - - - - - NOTES : **Original recipe calls for 2 1/2 to 3-pound meaty chicken pieces, cut up and skinned. Original recipe serves 6. I made this last night. Really yummy and reheated well. Enjoy! Calories: 324.2 Fat: 1.8g Protein: 31.4g Carbohydrate: 39.7 Cholesterol: 66mg Sodium: 223mg * Exported from MasterCook * Chocolate-cherry Pudding Cake Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 1 1/4 cups granulated sugar 1/3 cup unsweetened cocoa 3 Tbsp. baking powder 3/4 cup skim milk 1/2 cup unsweetened applesauce 1 cup fresh or frozen sweet cherries -- thawed sweet -- pitted 1/4 cup chopped pecans 1 1/4 packed dark brown sugar 3 cups hot water 1/4 cup unsweetened cocoa Combine flour, granulated sugar, 1/3 cup cocoa, and baking powder in large bowl; stir in milk and applesauce just until dry ingredients are moistened. Fold in cherries and pecans. Spoon batter into greased and floured 13"x9" baking pan. Combine brown sugar, hot water and 1/4 cup cocoa in medium bowl, stirring until smooth. Pour brown sugar mixture over batter. Bake at 350 degrees for 35 to 40 minutes or until set (cake will have pudding-like texture). Serve warm or at room temperature. Description: "From the nutritiously sound pages of Sue Spitler's 1,001 Low-Fat Vegetarian Recipes comes a chocolate-cherry pudding cake that will leave your family and friends speechless. The words won't come easy because they'll be too busy gobbling up this sweet treat." Source: "http://www.ediets.com/news/article.cfm?article_id=2806" S(Formatted by Whome40@aol.com Oct 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional values per serving: 242 calories, 1.9 grams fat, 0.2 saturated fat, 264 milligrams sodium, 3 grams protein. * Exported from MasterCook * Chunky Tomato, Mushroom And Garlic Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans tomato puree -- (10 3/4 ounce) 1 cup water 1 cup chopped canned tomatoes 3/4 cup sliced white button mushrooms 2 teaspoons minced garlic 1/4 cup minced white onion 5 teaspoons granulated sugar 1/2 teaspoon salt 4 teaspoons lemon juice 1/4 teaspoon dried parsley 1/8 teaspoon dried thyme 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1 dash ground black pepper "Healthy Choice clone " 1. Combine all of the ingredients in a medium saucepan over medium/high heat and bring to a boil. 2. Reduce heat to low and simmer for 1 to 1 1/2 hours or until sauce is thick. Source: "Low-Fat Top Secret Recipes"" Yield: "2 " From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Croutons Recipe By :Cooking Light on-line Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons sugar 3/4 teaspoon ground cinnamon 10 French baguette slices -- (1/2-inch) 1/4 cup apple butter Combine sugar and cinnamon in a shallow dish; stir well, and set aside. Brush both sides of bread slices with apple butter, and dredge in sugar mixture; place the bread slices on a baking sheet. Bake at 375 degrees for 10 minutes. Turn slices over, and bake an additional 10 minutes or until toasted. Yield: 10 croutons (serving size: 1 crouton). CINNAMON CROUTONS: CALORIES 101 (7% from fat); PROTEIN 2.3g; FAT 0.8g (sat 0.2g, mono 0.3g, poly 0.3g); CARB 21.1g; FIBER 0.4g; CHOL 1mg; IRON 0.6mg; SODIUM 145mg; CALC 13mg From "debs" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Pumpkin-Apple Soup * Exported from MasterCook * Cranberry-orange Apple Crisp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup all-purpose flour 1/4 cup cornmeal 1/4 cup granulated sugar 1/4 cup packed light brown sugar 1/4 cup chilled butter or stick margarine -- cut into small -- pieces 7 cups diced peeled Rome apple -- (about 3 pounds) 1 cup fresh or frozen cranberries 2 tablespoons granulated sugar 2 teaspoons grated orange rind 3 tablespoons orange juice 1. Preheat oven to 375 degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, 1/4 cup granulated sugar, and brown sugar in a bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. 3. Combine apple and remaining ingredients in a large bowl; toss well. Spoon the apple mixture into an 8-inch square baking dish or 1-1/2-quart casserole. Sprinkle with the crumb mixture. Bake at 375 degrees for 45 minutes or until golden brown. Yield: 9 servings. CALORIES 183 (27% from fat); FAT 5.5g (sat 3.2g, mono 1.5g, poly 0.3g); PROTEIN 0.9g; CARB 34.6g; FIBER 2.1g; CHOL 14mg; IRON 0.5mg; SODIUM 55mg; CALC 13mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Shrimp With Linguine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons dried tomatoes packed in oil -- drained (reserve oil) and chopped 1 clove garlic -- minced or pressed 1 pound large shrimp deveined -- (455 g) shelled and -- (31 to 35 per lb.) 10 ounces dried linguine -- (285 g) 2/3 cup light cream -- (160 ml) 1/4 cup thinly sliced green onions -- (25 g) 2 tablespoons chopped fresh basil -- or 1 teaspoon dried basil 1/8 teaspoon ground white pepper 2 teaspoons cornstarch -- mixed with 3/4 cup skim milk -- (180ml) 3 tablespoons dry vermouth -- (or to taste) Freshly grated Parmesan cheese Salt Preparation time: About 15 minutes Cooking time: About 20 minutes Heat 1 teaspoon of the reserved oil from tomatoes in a wide nonstick frying pan over medium-high heat. Add garlic and shrimp. Cook, stirring often, just until shrimp are opaque in center; cut to test (about 6 minutes). Lift out and set aside, reserving any juices in pan. Bring 12 cups (2.8 liters) water to a boil in a 5- to 6-quart (5- to 6-liter) pan over medium-high heat. Stir in pasta and cook just until tender to bite (8 to 10 minutes); or cook according to package directions. Meanwhile, combine cream, onions, basil, tomatoes, and white pepper with juices in frying pan. Bring to a boil over medium-high heat and cook, stirring, for 1 minute. Stir cornstarch mixture and add to pan. Return mixture to a boil and cook, stirring, just until slightly thickened. Remove from heat; stir in vermouth and shrimp. Drain pasta well and arrange on individual plates. Top with shrimp mixture. Offer cheese and salt to add to taste. Description: "Cook shrimp in a creamy sauce of sun-dried tomatoes and serve on hot linguine for a showy main course." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Nutrition information: * Exported from MasterCook * Crockpot Carmel Apples Recipe By :Recipesnow.com Serving Size : 8 Preparation Time :0:00 Categories : Candy Crockpot Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages caramels -- 14 oz each 1/4 cup water 8 apples -- 8 sticks optional toppings: nuts -- M&M's, mini chocolate chips, and/or candy decorations Grease a strip of wax paper, long enough for all the apples, set aside. In crockpot, combine caramels and water. Cover and cook on high for 1 to 1 1/2 hours, stirring frequently. Wash and dry apples. Insert stick into stem end of each apple. Turn crockpot to low. Dip apple into hot caramel and turn to coat entire surface. Holding apple above pot, scrape off excess caramel from bottom apple. Place on greased wax paper to cool. Once the caramel has set you may wish to roll the apples in the toppings of your choice. Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Green Bean Soup Recipe By :Meatless Cuisine by Time Life Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil -- or butter or more to taste 1 clove garlic -- crushed 1 onion -- chopped 1 tablespoon curry powder -- a mild one 1 1/2 quarts vegetable stock 1 teaspoon fresh marjoram -- chopped 1 bay leaf -- or two if dry 3 cups green beans -- fresh trimmed, cut in half inch pieces 2 medium new potatoes -- peeled and cubed salt Brenda's Notes: made 10/19/00... used part oil, part butter as suggested; used leeks in place on onions, didn't have enough veggie stock, so I used 1 qt veg stock + almost pint chicken stock (supplemented w/water + 1 t. beef base). I added a splash of white vinegar, a splash of Worcestershire, lemon pepper and plain pepper and some hot chile sesame oil. I used a few little pink potatoes, un peeled. Had only dried marjoram and 1 bay leaf. When soup was almost ready to serve, I added a big handful of chopped cilantro. Dish was thick, like stew, in fact, the dish tasted a lot like beef stew. A good way to use up garden green beans. We served it alongside grilled chicken and a salad. (I didn't taste the curry after the dish was cooked - Jerry doesn't like curry, so that was just as well. He liked this dish.) This green bean/potato soup was better than I expected. (I had a bag of fresh green beans to get rid of..last of the season and I didn't want to waste them.) (Ditto the leeks - we have em coming out our ears and use them in every dish that calls for onions. Good.) I got away from vegetarian a bit, because I had not enuf veggie broth on hand, and a little on-hand chicken broth, you see how it goes.....I had to kluge. And, I made a few modifications to this recipe because I knew we'd want lots of flavor, etc. (See my notes if interested in my changes). I barely put in any beef 'base'... a small bead of it actually, yet we were surprised at how much this dish reminded us of beef stew. Almost vegetarian beef stew! ha ha (PAT HANNEMAN posted recipe to some lists Oct 3 this year. I don't think she'd tried it yet. Yum, Pat. :) PS: The curry melted into the dish... I never tasted it. Heat oil and/or butter in a large pot, add the garlic and onion, and cook over medium heat, until soft but not brown. Stir in the curry powder and then cook for another 2 minutes. Pour in the stock. Add the marjoram, bay, beans and potatoes. Add a pinch or two of salt. Bring the mixture to a boil, then lower the heat, cover the pot, and simmer for 45 minutes, or until the vegetables are soft. Remove bay. Puree the soup in a blender of food processor. (see note). Return the soup to the clean pot. Stir well and heat gently, without boiling. Serve in warmed bowls with choice of condiment. Serving Ideas : As appetizers or for lunch. Garnish with condiment of choice. Description: "Uses new potatoes and fresh green beans." Source: "Time Life Books 1999, 2000" S(MC-Recipes): "PatHanneman on 03 Oct 2000; taste tested by badams 10/19." - - - - - - - - - - - - - - - - - - - NOTES : Green beans are quit fibrous: you may wish to strain this soup if you want a smooth puree. Use half oil and half unsalted butter to enhance the flavor of this soup. Condiments: sour cream, yogurt, gomashio, pesto, compote or mild chutney. * Exported from MasterCook * Curried Shrimp And Broccoli Soup Recipe By :ediets.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups small broccoli florets and tender stem pcs 4 cups nonfat reduced-sodium chicken broth -- (regular chicken broth will do) 2 1/2 tsp. mild curry powder -- or to taste 1 garlic clove -- minced 1/4 tsp. ground allspice 1/8 tsp. black pepper 1 1/4 cup instant mashed potatoes 1 cup 2% milk 12 oz. fresh or frozen (thawed) cooked shrimp In small Dutch oven or similar pot, combine broccoli, broth, curry powder, garlic, allspice and pepper. Bring to a boil, reduce heat, cover and simmer 5 to 7 minutes or until broccoli is tender. Reduce heat and gradually add potatoes, stirring to prevent lumps. Stir in milk and then shrimp. Raise heat and simmer an additional 2 to 3 minutes until flavors are well blended. Makes 4 or 5 servings. Nutritional values per serving: 145 calories (12% calories from fat) 1.9 grams fat and 440 mg sodium. Source: "http://www.ediets.com/news/article.cfm?article_id=2979" S(Formatted by Whome40@aol.com Oct 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Daddy's Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup lard/vegetable oil 2 medium onions -- coarsely chopped 2 bell peppers -- coarsely chopped 1 celery stalk -- coarsely chopped 2 garlic cloves 4 jalapenos -- chopped -- (and seeded -- depends on how hot you want it!) 2 1/2 lb stewing beef (chuck) -- chopped 2 lb pork shoulder (boston butt) -- chopped 4 cans stewed tomatoes -- drained, 14 1/2 oz -- (reserve liquid) 12 oz pale ale 7 Tbsp chili powder 1 tsp cumin -- cayenne Be sure to chop the meats, not grind them Melt lard in a large, heavy pot over medium heat. Add onions, bell pepper, celery, and garlic. Saute for 10 minutes. Remove vegetables with a slotted spoon and set aside. Increase heat to high. Add meat, salt and pepper and cook until brown - about 10 minutes. Return vegetables to pot and add remaining ingredients. Reduce heat and cover partially. Simmer for 2 hours. If chili appears dry, add tomato liquid. Uncover and simmer an additional 2 hours. Serve over rice with hot french bread or crackers. Sorry I don't know any nutritional info on this since I don't have MC, it scares me to even think about seeing it, though! From Marianna_Ballard@taylorbigred.com - - - - - - - - - - - - - - - - - - - NOTES : This is my Dad's chili recipe - It is absolutely delish, he makes huge batches of it every winter and it is such a "comfort food" - But look at all that oil/lard, OMG!! Somebody please help me revamp this to a healthier meal, if it is possible!