* Exported from MasterCook * African Bean Soup Recipe By :www.vegweb.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large chopped onion 2 cups sliced carrots -- water saute till onions are soft. Add: 2 cups dried black-eyed peas 1 cup green pepper -- diced 6 cups water -- simmer 1-1/2 hours --- salt to taste. --- peanut butter Stir a spoonful of peanut butter into each serving. The fat content entirely depends on the amount of peanut butter added - so, for kids, you can add more. Very good served with corn muffins. >From: JulieKB61@aol.com - - - - - - - - - - - - - - - - - - - NOTES : A GREAT "African bean soup" I just made was from Veggie's Unite: Here is the jist of it: * Exported from MasterCook * Another Carrot Salad Recipe By :Family Circle, 11/17/98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Nonfat Mayonnaise 3 Tbsp Fresh Lemon Juice 1 Tbsp Maple Syrup 1/4 Tsp Salt 1 1/2 Lb Carrots Peeled, Grated Prep Time: 10 min Mix mayonnaise, lemon juice, maple syrup and salt in small bowl. Add carrots; toss to mix. Let stand at room temp for 1 hr. Makes 8 servings This was very good. When I first read the recipe I thought it would taste too sweet with the sweetness of the carrots and the maple syrup ... but it was quite good. Very quick to put together too. I used the food processor with the large shredding blade to do the carrots. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. When I first read the recipe I thought it would taste too sweet with the sweetness of the carrots and the maple syrup ... but it was quite good. Very quick to put together too. I used the food processor with the large shredding blade to do the carrots. Cal 46.5 Total Fat 0.1g Sat Fat 0g Carb 11.3g Fib 2.3g Pro 0.8g Sod 188mg CFF 2.5% * Exported from MasterCook * Apple Cranberry Streusel Muffins Recipe By :California Project LEAN Serving Size : 18 Preparation Time :0:30 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups all-purpose flour 1 1/2 cups sugar 1 tablespoon baking powder 1/2 cup 1% low-fat milk 3 tablespoons vegetable oil 2 teaspoons vanilla extract 1 cup unsweetened applesauce,chunky style -- see note 1 egg -- plus 2 egg whites 2 cups chopped apples 1 cup cranberries -- fresh or frozen ***STREUSEL TOPPING*** 1/2 cup all-purpose flour 1/2 cup brown sugar 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves 2 tablespoons margarine -- melted Preheat oven to 375. Spray muffin pans with no-stick cooking spray or use non-stick pans. Stir flour, sugar, and baking powder together in large mixing bowl. Add next 4 ingredients and beat with electric mixer on low speed until combined (30 seconds). Beat on medium speed for 2 minutes, scraping sides of bowl frequently. Add eggs and beat 2 more minutes. Stir in chopped apples and cranberries. Spoon into muffin pans until 3/4 full. Spoon about 1 tablespoon of streusel topping over each muffin. Bake for 15-20 minutes until muffins test done. Steel Topping: Blend the dry ingredients in a small bowl. Drizzle with the melted margarine and blend with pastry blender or fork. Contacts (http://www.dhs.cahwnet.gov/ps/cdic/cpl/) California Notes: When baking muffins or cakes, substitute half the butter or oil with unsweetened applesauce or another fruit puree like prune puree. Makes about 18 muffins. Preparation and baking time: 30 minutes. [Per serving Calories 229; Fat 4g (16%cff); Cholesterol 12mg; Sodium 86mg] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Five Spice Vinegar Recipe By :Cooking Light Sep98 Serving Size : 16 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rice vinegar 1 teaspoon coriander seeds 1 teaspoon whole cloves 1 teaspoon broken star anise pieces 1 teaspoon minced peeled fresh ginger 1 lemon 1 teaspoon pink peppercorns 5 cilantro sprigs 1. Combine first 5 ingredients in a nonaluminum saucepan; simmer over low heat 10 minutes. Remove from heat, and cool. Pour into a widemouthed jar; cover and let stand for 2 weeks in a cool, dark place, gently shaking jar occasionally. 2. Strain the vinegar mixture through a cheesecloth lined sieve into a glass measure or medium bowl; discard solids. Cut 1 strip from rind of lemon; cut into very thin slices to equal 1 teaspoon. Pour vinegar into a decorative bottle; add pink peppercorns, lemon rind strips, and cilantro. Seal with a cork or other airtight lid; store in a cool, dark place. Yield: 1 cup. Notes: Try this vinegar in Thai and Chinese stirfries or noodle dishes that call for plain rice vinegar; or as a marinade for cucumbers. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. Safety Notes: 1. use fresh herbs unless otherwise stated 2. as a precaution: blanch fresh herb leaves for 30 sec (not more than 60 sec) in boiling water; transfer to a bowl of ice water. this will set the color and stop the cooking. - I DO THIS WITH WHOLE GARLIC CLOVES TOO, then slice or chop or leave whole for the recipe. 3. when aging oils or vinegars that use raw plants (like herb leaves or garlic cloves) it's important to keep these things submerged - they can and will grow molds if exposed to the air. 4. if possible, sterilize the jars and cruets and bottles that you use to age the vinegars (or oils) as well as the glass you give them in... >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Noodle Salad With Chicken And Plums Recipe By :On-line Philladelphia: Cooking - Plums / Kitpath version Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***DRESSING*** 1/4 cup low-sodium chicken broth 3 tablespoons low-sodium soy sauce 2 tablespoons sesame oil, cold pressed or light 2 tablespoons hoisin sauce 3 large garlic clove -- minced 1 tablespoon minced fresh gingerroot 2 teaspoons dark sesame oil 1 teaspoon sugar 1 teaspoon red pepper flakes -- or less salt -- optional freshly ground pepper ***SALAD*** 8 ounces poached chicken breast meat -- or less 4 ripe firm red plums -- pitted and cut into chunks -- peels left on 1 cup shredded bok choy or substitute a combination napa and spinach leaves 4 green onions -- sliced 8 ounces angel hair pasta -- broken in half 1 tablespoon toasted sesame seeds -- optional crisp chow mein noodles -- optional garnish For dressing, combine broth, soy sauce, vegetable oil, hoisin sauce, garlic, ginger, sesame oil, sugar, pepper flakes, salt and pepper in blender container. Blend for 1 to 2 minutes or until as smooth as desired. Makes about 12 tablespoons. Set aside. Shred the chicken into small bite-sized pieces. Transfer to a large serving bowl. Toss chicken with 2 tablespoon of the dressing. Prepare the plums, bok choy and green onions. Add to the salad bowl with the chicken. Add 2 to 3 tablespoons of the dressing; toss to coat. Bring a pot of water to a boil and cook the pasta al dente. Drain, rinse with cold water, and drain well. Add to the salad bowl. Toss to combine, adding a little dressing if needed to moisture. To serve: If desired, add the rest of the dressing just before serving or offer it as an extra. Transfer the pasta salad to large shallow bowls; sprinkle with sesame seed. Offer crisp low-fat chowmein noodles as an extra. [Per serving with all the dressing: Calories 483; Fat 14 (25%cff); Cholesterol 34mg; Sodium 472mg] *Recipe inspired by "Chicken Plum Salad" at http://cooking.phillynews.com/genuardis1110.html / tested 10/05/98(Mon) by Pat and Bob Hanneman (kitpath@earthlink.net") ==ORIG: "Chicken Plum Salad" REVIEW: The dressing was not as aromatic as expected, but the flavors were full and the after-taste pleasant. We changed the proportions: twice the pasta, half the chicken, half the greens. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Here today's lunch and Bob "really liked it. Liked the fruit. Flavor grew on him." I liked it too. We used about half the amount of dressing. I calculated the cals with the full portion. These are big portions. * Exported from MasterCook * Autumn Minestrone With Kale Pesto Recipe By :based on Eating Well Oct 1998 p66: "Autumn Minestrone" Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried white beans such as flageolets -- soaked overnight 1/2 cup wheat berries -- soaked overnight 6 cups water 1 leafy celery top 1 piece carrot 1 bay leaf 1 tablespoon light olive oil or canola oil 2 garlic cloves -- halved ***SOUP*** 1 teaspoon extra virgin olive oil 1 onion -- chopped 3 garlic cloves -- minced 1 carrots -- diced 1 parsnip -- diced 1/2 small head savoy cabbage -- halved and cored and coarsely chopped -- divided use 1 tablespoon chopped fresh sage or 3/4-teaspoon dried sage 1 tablespoon chopped fresh rosemary leaves Salt and cayenne pepper -- to taste 14 ounces diced tomatoes -- canned, with juice 5 teaspoons vegetarian bouillon ***ADDITIONS*** 1/2 pound green beans -- ends trimmed and cut into 1+1/2-inch lengths -- or shorter blanched and refreshed 2 tablespoons chopped fresh parsley preferably Italian flat-leaf 2 tablespoons chopped fresh cilantro 2 tablespoons kale pesto -- see recipe 3/4 cup freshly grated Parmesan cheese -- optional garnish MAKES 4-quarts; 8 as main course. BEANS AND WHEAT BERRIES: Rinse the soaked beans and wheat berries and put them in a pressure cooker. Add the water, leafy piece of celery, chunk of carrot, bay leaf or two, light olive oil or canola oil and garlic cloves, halved, green centers removed. Stir well. The pressure cooker should be about half full, no more than two-thirds full. Cover and lock; heat to full pressure. Let cook under pressure about 2 minutes. Turn off the heat and let the cooker stand on the same burner for about 1 hour or until it cools of it's own accord. Discard the celery; mash the cooked chunk of carrot. Remove the bay leaf and boiled garlic (if you prefer). Pour the beans and wheat berries into a large strainer over a 4-cup or large measuring bowl. Blanch the green beans in plenty of boiling water for about 60 to 90 seconds. Transfer to a bowl of ice water. Drain. Set aside. SOUP: While the cooker cools, start the soup. In a large pot or Dutch oven (5-6 qt), heat (extra) virgin olive oil to medium and add the onion. Cook, stirring, until soft, 4 to 5 minutes. Add the minced garlic, diced carrot, diced parsnip, half of the chopped cabbage, sage (chopped or chiffonade) and rosemary. Cook, stirring, until fragrant, about 4 minute more. Add pinches of salt and cayenne pepper. Stir well. Finally add the tomatoes with juice, water reserved from pressure cooker, vegetarian bouillon (cubes or paste) and the rest of the cabbage. Add water to cover the vegetables by about 1/2-inch or more. Bring to a simmer (do no boil); cover; reduce heat; and simmer gently at least 15 minutes. Add the green beans, white beans and wheat berries. Heat through. Add parsley, cilantro and kale pesto. Turn off heat and let stand about 5 minutes. Adjust seasonings with salt, pepper, rubbed sage, garlic powder. Serve with a warmed crusty french roll. Offer the Parmesan at table. (The soup will keep, covered, in the refrigerator for up to 3 days.) Hanneman Tested: 10/12/98 [Per serving Calories 236; Fat 6G (20%cff); Cholesterol 6mg; Sodium 271mg; Potassium 760mg; 38g carbs, 5g fiber - estimate: wheat berries are not in the database] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Based on Janet Fletcher's Soup and Barbara Gollman and Kim Pierce's Phytopia Pesto. Thanks to Elaine, I was fore-warned about how 'dull' the Autumn Minestrone was (see October eating well magazine). So, I made sure I could use the cooking broth from the beans and the wheat berries by soaking overnight. Then I used my T-Fal pressure cooker. Lots of pressure there so all I need to do with pre-soaked beans is bring it up to temp. let it rock (twirl) a few minutes, turn off the heat, and then let it cool of it's own accord. The result: beans come out firm - not mushy. Great for soups and salads and pasta sauces. BTW - the photo of the soup in the mag is 'STYLED' - arranged like a hair-do. Their soup has what looks like limas, they didn't cut the beans, they puddled the wheat berries so you could see them. Cabbage is much larger chops. etc. Pretty but (imho) Mis-represents what you will get. * Exported from MasterCook * Baked Chicken And Wild Rice With Onion And Tarragon Recipe By :Mayo Foundation for Medical Education and Research Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Original: 1 Can cream of celery soup -- undiluted 1 Can cream of chicken soup -- undiluted 1 Package onion soup mix 12 Ounces dry white wine 1 Package long grain and wild rice mix + seasoning 6 chicken breast halves Modified: 1 1/2 Cups whole pearl onions 12 Ounces dry white wine 1 Pkg. long grain and wild rice mix + seasoning -- pkt. 3 chicken breast halves 3 Cups unsalted chicken broth 1 Tsp. fresh tarragon Remove skin from chicken breasts. Remove meat and cut into 1/2 to 1 inch pieces. Mix chicken, celery, pearl onions and tarragon plus one cup of the unsalted chicken broth in a skillet. Cook on medium heat until the chicken and vegetables are tender, cool. In the meantime, add the wine and remaining chicken broth to the rice and seasoning packet. Let soak for 30 minutes. Combine all ingredients into a baking dish. Cover and bake at 300 degrees for an hour. Mix while baking - remove cover or add water for desired moistness. Yield: 6 servings. Nutritional Analysis Original Modified Calories 490 300 Fat (grams) 16 8 Percent calories from 29 24 fat Percent polyunsaturated 7 6 Percent saturated 9 9 Percent monounsaturated 13 9 Cholesterol (milligrams) 95 49 Sodium (milligrams) 2500 800 Protein (grams) 37 20 Carbohydrate (grams) 39 29 NOTE: Diabetics or those on calorie-controlled diets may count one serving as: 2 meat and 2 starch servings. http://www.mayo.ivi.com/mayo/recipe/htm/bkdchkn.htm (c) 1997 Mayo Foundation for Medical Education and Research. MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Tomatoes Recipe By :Butter Buds Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Med Tomatoes 3 Tbsp Parmesan Cheese -- grated 1 Tsp Basil 1 Pkt Butter Buds(r) 1/2 cup Hot Water Salt And Pepper Preheat oven to 350F. Cut out stems of tomatoes, leaving small cavity. Place tomatoes in muffin tin. Fill with cheese and sprinkle with basil. Dissolve Butter Buds in hot water. Pour liquid over each tomato and season to taste. Bake 30 min. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 37.5 Total Fat 1.2g Sat Fat 0.5g Carb 5.4g Fib 1.3g Pro 2g Sod 86mg CFF 25.7% * Exported from MasterCook * Baked Tomatoes #2 Recipe By :Cathleen Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes -- sliced in half salt and pepper garlic melted butter bread crumbs parmesan cheese basil or parsley Cut out the stem of the tomato and slice in half. Arrange in a sprayed baking pan, cut side up. Season with salt, pepper and garlic. Drizzle with melted butter, then sprinkle with a breadcrumb/parmesan mixture. Top with a bit of basil or parsley, and bake at 400F for about 20 mins. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Garlic Chicken Breasts Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup balsamic vinegar 2 tablespoons light molasses 1 tablespoon coarsely ground pepper 3/8 cup fresh basil leaves 1 tablespoon olive oil 2 1/4 tablespoons minced garlic 12 ounces chicken breast halves without skin In small saucepan, heat vinegar to boiling over medium-high heat and cook until reduced by half -- about 5 minutes. Stir in molasses and pepper. Remove saucepan from heat and set aside. Marinate chicken in this marinade. In small bowl, combine basil, oil, garlic and salt. Rub both sides of chicken with basil mix. Baste with marinade. Turn over and grilled about 6 minutes until done. Per Serving: 296 cal, 26%CFF >From the Recipe Files of RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : I adore balsamic vinegar.. so this recipe sounds really appealing to me. * Exported from MasterCook * Basil Potato Soup Recipe By :Weight Watchers, Jan/Feb 1998 Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 3 cup Diced Leeks 3 cup Peeled Diced Red Potato 2 cup Water 2 Tbsp Dry White Wine 2 Vegetarian Bouillon -- Cubes 4 cup Nonfat Soy Milk -- Or Nonfat Milk 1/4 cup Minced Fresh Basil 1/4 Tsp Salt 1/4 Tsp Pepper Heat oil in Dutch oven over med-high heat. Add leek and potato, saute 5 min. Add water, wine, and bouillon; bring to a boil. Cover, reduce heat and simmer 25 min or until vegetables are tender. Coarsely mash potato mixture using a potato masher. Add soy (or nonfat) milk and remaining ingredients; cook over low heat 10 min or until thoroughly heated (do not boil). Yield: 9 servings Serving Size: 1 C Points: 3 Exchanges 1 1/2 Starch, 1/2 Fat Per serving: CAL 149 (24 % from fat); PRO 4.7 g; FAT 2.8 g (SAT 0.5 g); CARB 22.5 g; FIB 1.9 g; CHOL 0 mg; IRON 1.8 mg; SOD 542 mg; CALC 132 mg. This was excellent!! A change we would make ... we prefer thicker potato soups so we would have only used 1 - 2 C milk. Entered into MasterCook and tested for you by Reggie & Jeff Dwork NOTE: [Bill and Melissa Firman ]: We made it with Reggie's modifications (2 cups of milk as opposed to 4). Reggie, if you like thicker potato soups, as we do, definitely try this again with the 2 cups ... it was the perfect consistency for us. Note that with this reduction it will not serve 9 (I'm guessing 6.) Although this was an enjoyable soup, it was much more work than anticipated (due to the chopping of potatoes). Some garlic would also be good in this. My supermarket (Giant) sells little plastic cartons of red potatoes - it's about 1.5 lbs. of potatoes. If yours sells something similar, that is the exact amount needed for this delicious soup. - - - - - - - - - - - - - - - - - - - NOTES : Cal 133.6 Total Fat 2.6g Sat Fat 0.5g Carb 21.3g Fib 1.5g Pro 5.4g Sod 524mg CFF 18.1% * Exported from MasterCook * Black Bean Lasagna Recipe By :Better Homes & Gardens (Mary C. Valentine) (modified) Serving Size : 8 Preparation Time :0:30 Categories : Casseroles Eat-Lf Mailing List Legumes Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces lasagna noodles 30 ounces canned black beans -- rinsed and drained 1 teaspoon olive oil 1/2 cup chopped onion 1/2 cup chopped green bell pepper 2 cloves garlic -- minced 28 ounces spaghetti sauce 8 ounces no salt added tomato sauce 1/4 cup chopped cilantro 12 ounces cottage cheese, lowfat 8 ounces reduced-fat cream cheese 1/4 cup sour cream, light Cook noodles according to package directions; drain. Mash 1 can of beans and set aside. Heat oil in large skillet and add onion, green pepper, and garlic. Cook and stir over medium heat until tender but not brown. Add mashed beans, unmashed beans, spaghetti sauce, tomato sauce, and chopped cilantro; heat through. Combine cottage cheese, cream cheese and sour cream in a large mixing bowl and set aside. Spray a 3 quart rectangular baking dish with nonstick coating. Spread a little bit of bean mixture along the bottom of the baking dish. Arrange 3 of the noodles in the dish. Top with one third of the bean mixture. Spread with one-third of the cheese mixture. Repeat layers, ending with bean mixture on top. Bake, covered, in a 350 oven for 40 to 45 minutes or until heated through. Let stand for 10 minutes before serving. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : This was really good. It takes a while to put together, so it's more of a weekend recipe. We made it one Sunday night for dinner, and enjoyed the leftovers during the week. * Exported from MasterCook * Black Bean Wraps Recipe By :Eating Well Magazine, Nov/Dec 98* Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 green bell peppers -- cut into 1/2-inch dice, 2-cups 3 garlic cloves -- minced 2 teaspoons dried oregano 2 teaspoons ground cumin 20 ounces chopped tomatoes with green chiles 31 ounces cooked black beans -- rinsed 3 tablespoons red wine vinegar salt and black pepper 12 fat-free flour tortillas, 8-inch ***optional garnish*** diced tomatoes lowfat sour cream fresh cilantro Tabasco sauce slivered red onion In a large saucepan, heat oil over medium heat. Add bell peppers, garlic, oregano and cumin; cook, stirring, until softened, 4 to 5 minutes. Add tomatoes, beans and vinegar; cook, stirring occasionally until thickened, about 25 minutes. With the back of a large spoon, coarsely mash some of the beans. Season with slat and pepper. Heat tortillas, spoon in filling, wrap and serve. NOTES: MAKES 4 CUPS, FOR 6 SERVINGS: 400 cals. 18g protein, 3 g fat (0.5 sat fat), 71 g carb, 600mg sodium, 0chol, 7g fiber [7%cff]. SOURCES 1) "Swift and Simple: Between the Feasts," By MARGE PERRY in Eating Well Mag (Nov/Dec 98). 2) M >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Muffins #4 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1 1/2 cups whole-wheat flour 1/2 cup brown sugar 1 tbsp. baking powder 1 1/2 tsp. baking soda 1/2 tsp. salt 1 1/2 tsp. grated lemon zest -- (original recipe called for 1 tsp.) 5 tablespoons buttermilk powder 1 1/3 cup water 1 tbsp. vegetable oil 1 1/2 tsp. vanilla extract 2 cups blueberries -- (mine were frozen) --- Topping: 3 tbsp. flour 3 tbsp. brown sugar 1 1/2 tbsp. light butter -- (original recipe called for margarine) Stir together the dry ingredients for topping and cut in butter. Set aside. Combine the flours, brown sugar, baking powder, baking soda, salt, lemon zest, and buttermilk powder in large bowl. Make a well in the center. Whisk together the water, vanilla, and vegetable oil and pour the mixture into the well. Stir just until blended. Fold in blueberries. Spoon batter into 18 paper-lined muffin tins. Sprinkle with topping mix. Bake at 400 degrees until golden brown and wooden pick inserted in centers comes out clean, about 20 minutes. Remove from pans and cool on wire rack. Each muffin has 150 calories. Note:Next time I would add a little more salt (and maybe another cup of water just to see...) I think that this would be good with other fruits also, and maybe some nuts if you can spare the fat grams. >From: Mary - - - - - - - - - - - - - - - - - - - NOTES : I made these for the first time today and I thought that they were really good. The original recipe said that each muffin had 173 calories and 3 grams of fat. I calculated the calories at about 150 and the fat grams for the entire recipe at about 22 (I only calculated for the oil, light butter, and buttermilk powder). If you like light cake-like muffins, these aren't for you (but you might want to check "true confessions". True Confessions: The original recipe called for 2 1/3 cups of buttermilk and in my haste to convert to the buttermilk powder and water I forgot a cup of water (I thought the batter seemed awfully stiff!). Actually, I really like them this way but if you want lighter muffins, I suggest adding a cup of water. * Exported from MasterCook * Braised Chicken Curry With Yams And Banana Recipe By :Ming Tsai 1998: Curry Serving Size : 4 Preparation Time :2:00 Categories : Chicken Eat-Lf Mailing List Fruit Indian Low Fat Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil 4 skinless chicken thighs 4 skinless chicken legs or 2-lbs chicken hind quarters, skin on salt and black pepper 2 large white onions -- chopped 1 tablespoon minced garlic 1 tablespoon minced ginger 6 tablespoons madras curry powder -- or to taste 1 large banana 2 fresh bay leaves 4 cups chicken stock 3 yams -- peeled and chunked 8 tablespoons nonfat plain yogurt -- for serving 1 1/2 cups steamed jasmine rice 16 ounces broccoli -- steamed Rub the chicken with the oil. Season with salt and pepper. In a hot stock pot, sear the chicken on all sides. Put chicken aside. Wipe the stock pot with paper towels, removing chicken fat and leaving only a coating of oil. Saute onions, garlic and ginger. Caramelize well (about 5 to 7 minutes), then add the curry powder. Mix quickly for up to 2 minutes making sure not to burn the curry powder. Add the chicken stock, banana, bay leaves and stir well. Add the chicken pieces to the pan; bring to a boil; cover and simmer slowly for 1 1/2 hours. Add more broth or water as needed. Add the yams and cook an additional 20 minutes or until yams are tender. Serve with rice, dabs of plain yogurt, and a green vegetable. Tested by kitpath@earthlink.net [Per Serving - Calories 634; Fat 13G (18%cff); Cholesterol 175mg; 72g carbs; 12g fiber]. Recipe can be halved. REVIEW: You might expect the banana to be more noticeable but it blended with the sauce. Very good with jasmine rice, steamed broccoli and yogurt. Some would want more curry powder. Boneless skinless chicken thighs would make for a more graceful meal. SOURCE: EAST MEETS WEST, "Braised Chicken Curry with Yams," (TVFN #MT1A15) 1998 TV FOOD NETWORK www.foodtv.com >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe came from Ming Tsai's TV Show. He braised 4 chicken hind quarters (legs with thighs attached), bone-in, skin on in a heavy-bottomed Dutch oven. We removed skin and NEXT TIME I'd like to remove the bones as well. The banana tempers the curry. If you like curry but not too hot, try this with rice and yogurt and a green vegetable. * Exported from MasterCook * Braised Sausages With Polenta Recipe By :Cucina Amore, Nick Stellino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Tbsp Olive Oil -- Divided 1 Lb Sweet Italian Turkey Sausage 2 Lg Carrots -- Thin Slice 1 Stalk Celery -- Thin Slice 1 Lg Yellow Onion -- Thin Slice 1 1/2 Tsp Garlic -- Minced 1 cup White Wine -- Or Red Wine 2 Tbsp Chopped Fresh Parsley 1 Tbsp Chopped Fresh Rosemary 2 cup Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 1/4 Tsp Black Pepper 2 Lb Potatoes Peeled, Cut Into 1" Cubes 17 Oz Instant Polenta 1 Tsp Salt 1/2 cup Whipping Cream 1/2 cup Lowfat Parmesan Cheese In deep fry pan, heat 1 tsp of the oil to very hot and brown sausages as whole links to seal juices, about 5 min. Remove sausages from pan. To same pan add all veggies, garlic and 5 tsp olive oil; cook on med-high heat 5 - 8 min until they reduce and flavors mingle. Cut sausages into thirds and add back into pan. Also add all the rosemary and 1 Tbsp parsley. Add the wine and cook for 5 - 8 min until the wine/liquid has reduced to a syrup consistency. Add chicken broth, potatoes, pepper and bring to a boil, cover and reduce to a simmer and cook for 15 min. Then remove cover and continue to cook another 25 min. Instant Polenta: In pot, bring water, 1 tsp salt and 1 tsp olive oil to rolling boil. Add all the Instant Polenta stirring as you add it in a steady stream. Stir in 1 direction so that it will not lump. Stir constantly until it thickens and pulls away from the edges of the pot. (If you are using the cream and parmesan whip it in now.) We didn't use the whipping cream or Parmesan cheese. Add the last of the parsley to sausage mixture in the pan to give it color. Add the potatoes to the sausage mixture. Keep the liquid that the potatoes were cooked in separate so that each person can put however much they want into their bowl. Plate: Put polenta in bottom of each persons bowl. Put sauce over top with some of the liquid. Serves 6 as a main dish This was very, very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : One could make this into vegetarian easily by leaving out the Italian turkey sausage or adding a meat substitute ... course the counts would change. We had to use this much oil to cook down the veggies ... we tried to do it using water but it didn't get them down to what we wanted. You might try it and have better luck...but even using this much this recipe is still within the guidelines of the list. This was very, very good!! * Exported from MasterCook * Brown Nut Bread Recipe By :IceTeaLuvr@aol.com Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cup Whole Wheat Flour 1 3/4 cup All-Purpose Flour 2 Tsp Baking Soda 1 Tsp Salt 2 Eggs -- Beaten 2 cup Sour Milk -- Note 1 1/2 cup Molasses 1/3 cup Honey 2 Tsp Finely Shredded Orange Peel -- Or Lemon Peel 1 cup Chopped Walnuts 3/4 cup Raisins Note 1: To Make Sour Milk: Place 2 Tbsp. lemon juice or vinegar in a 2 cup glass measure. Stir in enough whole milk to make 2 cups liquid. Let stand 5 minutes. In a large mixing bowl, stir together whole wheat flour, all-purpose flour, baking soda, and salt; set aside. In another mixing bowl, combine eggs, sour milk, molasses, honey, and orange or lemon peel; add to dry ingredients, stirring well until combined. Fold in chopped walnuts and raisins. Turn batter into two greased loaf pans. Bake in 350F oven about 55 minutes, or till a wooden toothpick inserted near center comes out clean. Remove from pans; cool thoroughly on wire rack. Makes 2 loaves. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 214.1 Total Fat 3.1g Sat Fat 0.9g Carb 42.7g Fib 2.4g Pro 6.1g Sod 318mg CFF 12.5% * Exported from MasterCook * Brown Sugar Crinkles Recipe By :Cooking Light Magazine Holiday 1992 p. 57 Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups brown sugar, packed 1/2 cup butter 1 1/2 teaspoons cinnamon 1 teaspoon ground ginger 1/2 teaspoon ground nutmeg 1 1/2 teaspoons vanilla extract 1 egg 1 egg white 2 3/4 cups flour 3/4 teaspoon baking soda 3 tablespoons sugar vegetable cooking spray Combine first 8 ingredients in a large bowl; beat at medium speed of an electric mixer until well blended. combine flour and soda; gradually add to egg mixture, stirring well. Gently press mixture into a ball; wrap in heavy-duty plastic wrap, and freeze 30 minutes or until firm. Divide dough in half; cover and refrigerate half of dough. Shape remaining half into 24 (1-inch) balls; roll balls in sugar, coating well. Place 2 inches apart on cookie sheets coated with cooking spray. Bake at 350 degrees for 12 minutes. Cool on wire racks. Repeat procedure with remaining dough. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Tofu And Roasted Red Pepper Pizza Recipe By :Soyfoods USA, Vol. 3, No. 9 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pizzas & Calzones Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package lowfat tofu -- (12 ounces) 1 Tablespoon vegetable oil -- * 1 Tablespoon cayenne pepper 1 Tsp crushed red pepper 1 Tsp black pepper 1 Tsp ground cumin 1 prepared Italian pizza crust -- (12- or 16-ounce) 1 1/2 Cups nonfat pizza sauce 2 Jars roasted red peppers -- (7 ounces) drained 3 Cups nonfat mozzarella cheese -- shredded * Note that the oil is used in the marinade only, and that most of it will be thrown away. Preheat oven to 450F. Crumble tofu into bowl. Add oil and all spices. Mix. Marinate in refrigerator for at least 30 minutes. Place pizza crust on baking sheet and spread with pizza sauce. Top with crumbled Cajun tofu, red peppers and mozzarella cheese. Bake 8 to 12 minutes or until toppings are heated throughout. Yield: One pizza cut into 8 wedges. Serving size: 1 wedge. Per serving: 337 calories, 13 g fat, 4.5 g sat fat, 23 g protein, 34 g carbohydrate, 686 mg sodium, 28 mg cholesterol. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Canadian Pea Soup (Whole Yellow Pea Soup) Recipe By :NEW YORK TIMES COOKBOOK (1961) Craig Claiborne / Modified Serving Size : 4 Preparation Time :8:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil 1 white onion -- chopped 1/2 cup diced carrots 1/2 cup diced turnips salt -- optional 1/4 teaspoon pepper -- more or less parsley and fresh herbs -- finely chopped ***Peas*** 1 pound whole dried yellow peas -- sorted and washed split peas may be substituted 2 quarts cold water -- or more as needed 2 teaspoons ham-flavored bouillon -- or more to taste CANADIAN PEA SOUP is mild. It relies mostly on the salt pork for flavor. Since we omitted the meat and substituted ham base (Better than Bouillon), we compensated by doubling the vegetables and pan roasting them for more flavor. For herbs, we used parsley, basil and sage. Marjoram and thyme would be good. 1. Lightly caramelize the vegetables as follows. Heat a large sauce pan (3-qt). Add the oil and swirl to coat the bottom of the pan. Immediately add the onion and sear, tossing or stirring for a minute or so. Add the carrot and turnip dice and saute for about 3 minutes. Add salt and pepper and cook a another minute or two, until the vegetables are softer and aromatic. 2. Add the washed and drained peas to the pan. Pour in half the water and add the ham base. Bring to a boil. After bringing the peas to a steady boil, skim. Turn off the heat, cover, and let sit for 1 hour. (See the note on soaking.) 3. Transfer to the crockery of a slow cooker. Add the rest of the water. (Add more water as needed.) Cook on low for 8 hours. Add herbs during last hour. Adjust salt, pepper and ham flavor. Serve unstrained. Good with fresh and warm fresh bread for tearing and dipping. [Per serving: 413 cals, 2.5g fat] -(kitpath@earthlink.net) SOAKING: This recipe uses a Quick-Soaking method. Alternatively, soak 12 hours in water. Rinse well. Add presoaked peas to the soup; after bringing the peas to a steady boil, skim. Turn off the heat and let sit for 5 minutes. Transfer to the crockpot. ORIGINAL INSTRUCTIONS: Add 1/2 teaspoon baking soda to the soaking water when soaking overnight. Rinse well. Use 1/2-pound salt pork. Cook on the stove top, uncovered: 3 quarts water per 1-pound peas, 1/2-pound salt pork, 1/4 cup carrot, 1/4 cup turnip. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : You might remember that I [pork] BOUGHT Ham Better than Bouillon (thinking it was roast pork flavored... ) looking for ways to use it, I modified this salt pork pea soup. Mild. Soothing though. * Exported from MasterCook * Caramelized Onion Focaccia Recipe By :Cooking Light Sep98 Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Italian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons olive oil 7 1/2 cups thinly sliced onion from 4-onions 1/2 cup shallots -- thinly sliced 3 tablespoons mango-papaya vinegar -- see recipe 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon black pepper 14 1/2 ounces packaged focaccia (Italian flatbread) l. Preheat oven to 400F. 2. Heat the olive oil in a large nonstick skillet over medium-low heat. Add the sliced onion and shallots, and cook 25 minutes or until onion and shallots are golden brown, stirring frequently. Add the Mango-Papaya Vinegar, dried thyme, salt, and pepper, and saute for 5 minutes. Arrange the caramelized onions over focaccia, and bake at 400F for 8 minutes or until thoroughly heated. Cut focaccia into wedges. Yield: 4 servings. [CALORIES 405 (21%cff); FAT 10g] MANGO-PAPAYA Vinegar: Rice wine vinegar with mint, ginger and fruit. Notes: Adding fruit flavored vinegar to caramelized onions lends a sweet-tart contrast to simple focaccia bread. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Onion Spaetzle Recipe By :Woman's World, 10/6/98 Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 29 Oz Nonfat Veg Chicken Broth, Low Sod -- Note 1 5 cups Water 1 tablespoon I Can't Believe It's Not Butter - Light -- Note 2 1 Onion -- Halved Lengthwise, Thin Sliced 2 cup All-Purpose Flour 1/2 Tsp Baking Powder 1/2 Tsp Salt -- Divided 1/8 Tsp Ground Nutmeg 1 Egg 1 Egg White 1/2 cup Nonfat Milk -- I Used Lactaid Nonfat Milk 1/2 cup Water 1 Tbsp Chopped Fresh Parsley 1/4 Tsp Pepper These tiny Bavarian-style noodles are ready to serve in the time it takes to make rice...and kids love 'em! Note 1: Original recipe used 2 cans (14 1/2 oz each) no-fat chicken broth Note 2: Original recipe used 1 Tbsp butter In pot combine broth with 5 C water; over high heat bring to a boil. Meanwhile, in skillet melt margarine (or butter) over medium heat. Add onion; cook until softened slightly and lightly browned, 3 - 5 min. Remove from heat; set aside. Combine flour, baking powder, 1/4 tsp salt and nutmeg. In bowl lightly beat egg and egg white with milk and 1/2 C water. Stir in flour mixture until combined. Spoon into colander over pot of simmering broth mixture. [NOTE: The batter is very thick. You need a colander with moderately large holes. We ended up using a potato masher and pushing it thru with our fingers. The holes were a bit large but it tasted good anyway. We had to adjust the cooking time for this method by allowing them to cook 1 - 2 min each batch.] With spatula press some of batter through holes. Cook until spaetzle float, about 1 min. Remove with slotted spoon, allowing excess liquid to drip off; transfer to serving bowl. Repeat cooking remaining batter; drain and transfer to bowl. Stir parsley, pepper, reserved onion and remaining salt into spaetzle. This is wonderful tasting and quick to make. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was wonderful and very quick to make. Read the instructions and note the info that I put between the [] before making this. Worth making again. Cal 283.4 Total Fat 3g Sat Fat 0.7g Carb 51.5g Fib 0.8g Pro 19g Sod 656mg CFF 8.7% * Exported from MasterCook * Carrot Cookies #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Shortening 1 cup Raw Carrots -- Grated 1 cup Honey 1/2 cup Egg beaters(r) 99% egg substitute 1 cup All-purpose flour 1 cup Whole-wheat flour 2 tsp Baking powder 1/4 tsp Baking soda 1/4 tsp Salt 1/2 tsp Cinnamon 1/2 tsp Nutmeg 2 cups Quick-cooking oats 1 cup Raisins -- (optional) 1/2 cup Walnuts -- chopped In a large bowl, cream shortening. Stir in carrots, honey and egg substitute. Gradually stir in remaining ingredients. Drop from teaspoon on greased or sprayed baking sheets and flatten slightly. Bake at 350° for approx 10 minutes or until lightly browned. Makes about 60 cookies. According to my Master Cook (which wouldn't import to e-mail for some reason) the CFF = 26.7%. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Salad With Zesty Vinaigrette Recipe By :Cooking Light Sep98 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups small cauliflower florets 2 cups cooked multicolored rotini -- from 4-ounces uncooked corkscrew pasta 1/3 cup sliced green onions 1/3 cup radishes -- thinly sliced 3/4 cup garlicky tomato-basil vinaigrette -- see recipe 2 tablespoons grated Romano OR parmesan cheese 1/8 teaspoon black pepper 1. Combine the first 4 ingredients in a large bowl. Drizzle the Garlicky Tomato Basil Vinaigrette over the cauliflower mixture, and toss well. Sprinkle the salad with grated cheese and pepper, and toss gently. Cover salad, and marinate in refrigerator; for at least 2 hours. Yield: 5 servings (serv- ing size: 1 cup). [CALORIES 138 (27%cff); FAT 4g] Garlicky Tomato-Basil Vinaigrette: red wine vinegar with garlic and shallots, lemon juice and olive oil, mustard, fresh tomato and basil. Notes: Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chai (Indian Tea) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Indian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 teaspoon cardamom 5 whole cloves 3 teaspoons loose tea 3 cups water chopped ginger milk sweetener To make about 3 cups of tea, try the following: Lightly crush approx. 1/4 tsp. cardamom seeds and 5 cloves. Combine the spices with 3 rounded tsp. loose tea. (The original writer suggested pelleted Nirav brand in the bag, which should be easy to get from an Indian market--but notes that any other loose tea, Kroger-brand or Lipton, should do.) Bring 3 cups water to a boil and add a small piece of ginger, chopped, allowing it to boil in the water for a couple of minutes, for flavor. Take the water off the heat, then add the tea/spice mixture. Cover and let it steep for about 8 minutes, then pour off the tea, through a strainer if necessary (apparently the pelleted Nirav tea sinks to the bottom, so it doesn't need to be strained - I can't comment on this as I am not familiar with this brand of tea). Serve with milk and sweetener of your choice. You could try using star anise and cinnamon, you can crush them and add them to the spice/tea mixture (you'll have to play with the amounts). Maybe, you could add dried ginger to the spice/tea mix, rather than fresh ginger or even ground cloves. The spice proportions for a larger quantity of mix shouldn't be difficult to determine from the basic recipe--for example, to a dry cup of tea, you might add 4 tsp. crushed cardamom seeds. You could try and see if this page still exists http://www.sni.net/chai/ which reportedly has chai recipes. >From: "Majewski, Susan J" - - - - - - - - - - - - - - - - - - - NOTES : Chai is made from: black teas from India and Sri Lanka, cinnamon, cloves, cardamom, ginger, star anise, natural flavors. You steep 1 tsp of this in 1 cup of water, then add soymilk and honey to taste. - exact proportions unknown * Exported from MasterCook * Checkerboard Cake Recipe By :Healthy Meals in Minutes Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup unsweetened cocoa powder 2 Cups granulated sugar -- divided 1/3 Cup water 3 Cups cake flour 1 1/3 Teaspoons baking powder 3/4 Teaspoon baking soda 1/2 Cup margarine -- softened 2 egg whites 1 Large egg 1 1/2 Cups nonfat plain yogurt 16 Ounces chocolate frosting 1. Preheat oven to 350F. Spray three 9 inch round baking pans with vegetable cooking spray. Whisk together cocoa, 1/2 cup sugar, and water. In another bowl, combine flour, baking powder, and baking soda. Mix well. 2. Using an electric mixer set on medium speed, beat together remaining sugar and margarine. Beat in egg whites and egg. At low speed, beat in yogurt and flour mixture. 3. Divide batter in half. Fold cocoa mixture into one half. Spoon some chocolate batter around edges of two prepared pans. Spoon some white batter next to chocolate batter. Spoon some chocolate batter into each center. In remaining pan, spoon some white batter around edges. Spoon remaining chocolate batter next to white batter. Spoon remaining white batter into center. 4. Bake cakes until set, about 25 minutes. Place on wire racks; cool slightly. Turn out onto racks; cool. Spread some frosting over layers. Stack; spread remaining frosting over top and sides. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 358.2 (28% from fat) Fat:11.5g Cholesterol: 12mg Carbohydrates: 62.1g Fiber: 1g Sodium: 235mg * Exported from MasterCook * Chicken Soup With Tofu Cubes And Slivered Pork Recipe By :Eating Well Mag. Jan/Feb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Meats Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Pork Tenderloin -- Trimmed Of Fat 1 Tablespoon Fish Sauce 1/2 Teaspoon Granulated Sugar Freshly Ground Black Pepper -- To Taste 8 Slices Fresh Ginger About The Size Of A Quarter, Lightly Smashed With The Side Of A Chef's Knife 1 Teaspoon Black Peppercorns 4 Cans Chicken Broth -- 14 Ounce Cans Reduced Sodium, Defatted (Abt. 7 Cups) 1/2 Pound Tofu -- Firm Cut Into 1/2 Inch Chunks 1/2 Cup Scallions -- Thinly Sliced 1/4 Cup Fresh Cilantro Leaves 2 Limes -- Cut Into Wedges About 1 hour before you wish to serve the soup, slice pork as thinly as possible against the grain, the cut slices into 1/2- inch-wide strips. Place in a small bowl. Add fish sauce, sugar and ground black pepper; stir to coat. over and marinate in the refrigerator for 1/2 to 1 hour. Meanwhile, place ginger and peppercorns in a tea infuser or tie in a cheesecloth bag; place in a large pot. Add broth and bring to a boil. Reduce heat to low and simmer, partially covered, for 30 minutes. With a slotted spoon, remove tea infuser (or cheesecloth bag). Add pork slices and marinade to infused broth and simmer until cooked through. About 2 minutes. Ad tofu cubes and simmer for several minutes to warm completely. Place several pork slices, some tofu cubes and a sprinkling of sliced scallions in each bowl, then ladle broth over. Sprinkle with cilantro leaves. Serve at once with lime wedges and a small dish of the remaining scallions and cilantro leaves so guests can adjust flavorings as they wish. Makes about 6 cups, for 6 first-course servings. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Variation; For a substantial meal-in-one soup: Allow 1/2 cup cooked rice per person; place rice in each bowl, the pour soup over, distributing tofu and pork among the bowls. Recipe by Jeffrey Alford & Naomi Duguid Nutritional info from Eating Well Mag.: 80 calories; 9 grams protein, 2 grams fat (o,2 gram saturated fat), 3 grams carbohydrate; 790 mg. sodium; 18 mg cholesterol; 1 gram fiber * Exported from MasterCook * Chinese Kiwi Chicken Recipe By :Martin Yan and California Project LEAN Serving Size : 4 Preparation Time :0:40 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound skinless boneless chicken breasts -- thinly sliced 2 teaspoons vegetable oil 1/2 red bell pepper -- thinly sliced 1/4 cup chicken broth -- homemade OR salt-free 1/2 teaspoon sesame oil 1/2 teaspoon sugar 1/4 teaspoon salt 1 teaspoon cornstarch -- mixed with 2 teaspoons water 2 kiwi fruit -- peeled and cut into thin strips kiwi slices -- for garnish ***MARINADE*** 1 tablespoon low sodium soy sauce 2 teaspoons dry sherry 1 teaspoon cornstarch Combine chicken and marinade ingredients in a bowl; stir to coat. Set aside for 30 minutes. Place a wok or wide frying pan with a nonstick finish over high heat until hot. Add vegetable oil, swirling to coat sides. Add chicken and stir fry for 2 minutes or until chicken turns opaque. Add bell pepper and stir fry for 30 seconds. Add broth, sesame oil, sugar and salt; cook for 1 minute or until bell pepper is tender-crisp. Add cornstarch solution; stirring until sauce boils and thickens. Remove wok from heat. Gently stir in kiwi strips. Garnish platter with kiwi slices and top with chicken stir fry. Contacts (http://www.dhs.cahwnet.gov/ps/cdic/cpl/) California Project LEAN; PO Box 942732, MS-675; Sacramento, CA 94234-7320. -MC( kitpath@Earthlink.net )BUSTer- 10/98 Notes: Stir fry foods using a small amount of oil or broth. Foods will be flavorful and low in fat. Use ginger, garlic and red bell pepper to add spice to your food. They'll add flavor without the fat. Preparation and cooking time: 40 minutes [per serving: Calories 213; Fat 6g (25%cff); Cholesterol 73mg; Sodium 292mg] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Style Vegetables Recipe By :Anne Lindsay, The Lighthearted Cookbook, p. 120 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Canola Oil 2 Cups Cauliflower Flowerets 2 Cups Broccoli Florets 4 Medium Carrots -- Sliced 1/2 Cup Chicken Stock 1/4 Pound Snow Peas 1 Teaspoon Garlic -- Minced 2 Tablespoons Fresh Ginger Root -- Minced 4 Cups Bok Choy -- Chopped Or Napa Cabbage -- Chopped 1 Teaspoon Soy Sauce -- [or Amazing Aminos] 1. In wok or large non-stick skillet, heat oil over medium heat. Add cauliflower, broccoli and carrots; stir-fry for 3 minutes. Add chicken stock; cover and steam for 2 minutes. 2. Add snow peas; stir-fry for 1 minute. Add garlic, ginger root, and cabbage; stir-fry for 1 minute. Stir in soy sauce or substitute. Makes 6 servings >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Any seasonal vegetables can be added to this colourful stir-fry. Examples are celery, onion, sweet peppers, mushrooms, green peas, beans, tomatoes, asparagus or Brussels sprouts. Green or red cabbage can be used instead of the Bok Choy ("Chinese Cabbage") or Napa cabbage (crinkly leafed lettuce). [In my experience, however, red cabbage may turn the entire mixture purple.] * Exported from MasterCook * Chocolate Cake To Live For With Ultimate Chocolate Icing Recipe By :Fran Costigan, For Goodness Cakes Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Next Month Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat pastry flour 1 cup unbleached white flour 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon sea salt 1/2 teaspoon cinnamon 1/2 cup unsweetened Dutch cocoa powder -- plus 2 tablespoons unsweetened Dutch cocoa powder 1/2 cup maple sugar -- or evaporated sugar cane juice 1 cup vanilla soy milk 1 cup water 1/2 cup canola oil 1 cup maple syrup 2 teaspoons apple cider vinegar 1 tablespoon vanilla extract 1/2 teaspoon almond extract Ultimate Chocolate Icing: 3/4 cup unsweetened Dutch cocoa powder 1/2 cup maple sugar 1/4 teaspoon sea salt 1/2 can boiling water 1 tablespoon vanilla extract 2 tablespoons kudzu -- dissolved in 3 tablespoons water -- or 2 tsp arrowroot with 2 tbsp water Line two oiled 9-inch round cake pans with parchment paper. Sift the dry ingredients into a large bowl. Whisk to mix. Mix the wet ingredients with a wire whisk until foamy. Pour liquid ingredients in to dry ingredients and mix gently but thoroughly until batter is smooth. This is a VERY THIN batter. Pour batter into pans, dividing evenly. Bake on center rack of preheated oven 25-30 minutes or until center of cake springs back when lightly touched. Cool cake layers in pans for 10 minutes, then turn layers out of pans onto cooling racks. Wrap the layers tightly in plastic wrap and refrigerate before assembling the cake. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Fran made his cake in her demonstration, and I had a taste. It was definitely a great cake: rich, moist, yet light. So healthful cakes don't have to be leaden! This is a double layer cake and a little bit goes a long way. You could actually probably be satisfied with an even smaller serving. * Exported from MasterCook * Coconut Curry Tofu Stew With Spinach And Cabbage Recipe By :Eating Well (Oct 98): Deborah Madison / Modified* Serving Size : 3 Preparation Time :0:30 Categories : Eat-Lf Mailing List Indian Low Fat Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces Tofu Mori-Nu lite firm -- drained sliced and griddle-seared -- cut into chunks vegetable cooking spray 6 dried shiitake mushrooms -- softened in hot water -- drained and sliced 8 thin scallions -- trimmed and diagonally sliced into 2-inch pieces 1 cup light coconut milk 1 tablespoon Tamari soy sauce 1 teaspoon light brown sugar -- or less 1/2 teaspoon mild curry powder, yellow -- as for Korma 1/4 teaspoon hot curry powder, red -- or Madras 1/2 teaspoon minced fresh ginger root -- or more 1 teaspoon chile paste with garlic 3/4 cup crushed tomatoes with puree, low salt -- low salt 1/3 bell pepper, orange or yellow -- cut into 2" strips or 3/4-cups pepper strips, multi-colored 8 small basil leaves -- chiffonade 1/2 cup water 1/2 teaspoon vegetarian bouillon base 1 1/2 cups torn spinach leaves -- approximately 1/3 cup shredded cabbage -- such as napa or savoy Drain the tofu and press for at least 10 minutes. Slice the block into three 1/2-inch slabs. Heat a griddle pan; spray the surface and lightly brown the tofu on both sides. When done, let cool slightly. Remove from the pan and cut into chunks for the soup. In a 3-quart saucepan, combine coconut milk, soy sauce, brown sugar, curry powders, ginger and chile paste. Bring to a boil over medium-high heat. Add tomatoes with juice, tofu, bell pepper, mushrooms, basil and scallions. Add the water and the bouillon base. Cover and cook, stirring or shaking occasionally for 5 or 8 minutes or until bell peppers are as soft was desired. Add the cabbage; cover and cook for 2 to 3 minutes. Add spinach; cover and cook for 2 to 3 minutes or until vegetables are tender. Adjust seasoning with additional soy, chile paste or curry powder. Continue to simmer gently until the flavors blend: to taste. Serve hot. [PER SERVING: 156 cals, 5.7g fat (29% cff); 21g carbs, 10g protein, 434mg sodium / MC] TEST PANTRY: Sharwood's curries. Taste of Thai's Chile sauce with garlic; better than bouillon vegetable base; Taste of Thai's Light coconut milk. REVIEW: Excellent. Spicy coconut-curry broth sweetened with tomatoes and the little bit of brown sugar was light. Fun to eat; satisfying not filling. Could feed two if no side dishes available. -- 07Oct98 kitpath@earthlink.net ORIGINAL: Omit the water and vegetarian bouillon; decrease tofu to 8-ounces; do not brown the tofu. Use bok choy or spinach; omit cabbage. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Boy was it goood. * Exported from MasterCook * Corn And Tomato Soup, Just-like-ebbie's Recipe By :Desparation Dinners Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen cream-style corn 1 tablespoon butter or margarine 1 medium onion -- or 3/4 cup chopped onion 14 1/2 ounces fat-free chicken broth, can 14 1/2 ounces diced tomatoes, can flavored with garlic and onion 1 teaspoon garlic -- bottled minced 2 cups frozen corn kernels, yellow or white Ground black pepper 4 corn muffins -- optional INTRO: Desperation Dinners, By Beverly Mills, with Alicia Ross Sept/1998 spotlight's what Lorene Cook Lambert of Cross Plains, Tenn., did with Grandmother Ebbie's corn and tomato soup. This recipe is so quick, there's plenty of time to stir up a box of corn-bread mix if you can't find bakery muffins. The muffins act as a giant crouton when the soup is ladled over them. Or you can serve the muffins on the side. DIRECTIONS: Make a small slit in the plastic pouch containing the cream-style corn; microwave 3 minutes on high. Meanwhile, melt butter over medium heat in a 4 1/2-quart Dutch oven or soup pot. Peel and coarsely chop the onion, adding the onion to the pot as you chop. Cook the onion for 3 minutes, until slightly softened. Meanwhile, open the broth and tomato cans. Add the garlic to the onions; cook 30 seconds. Add the chicken broth, tomatoes, corn kernels, cream-style corn and pepper to taste. Raise the heat to high. Bring the soup just to a boil, stirring from time to time, then reduce the heat to medium. Continue to cook, stirring frequently, for 5 minutes or until ready to serve. Cut corn muffins in half, place 2 muffin halves in each bowl, and ladle the soup over them. [per serving (without muffins): 188 calories; 3g fat (14 percent calories from fat); 8mg cholesterol; 7g protein; 37g carbohydrate; 4g fiber; 563mg sodium.] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornbread, Excellent Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup whole wheat flour 3/4 cup white flour 3/4 cup polenta -- * 4 TBSP sugar -- (I added an extra TBS or so) 5 tsp baking powder 1/2 tsp salt 1/3 cup baby food apple sauce -- plus 2 TBSP baby food apple sauce -- (I used regular apple sauce) 1/2 cup low fat soy milk -- (I used skim milk) 1/2 cup water * (or regular corn meal. In Israel "polenta" just means extra finely ground corn meal which is sold for preparing a corn breakfast hot cereal) Mix dry ingredients in a bowl. Mix wet ingredients in another bowl. Add wet to dry and stir well. Bake at 375 in a glass 9" round quiche pan or a 8x11 Pyrex, for about 30 minutes, or until top starts to look golden brown. Serve under spicy beans, or warm with maple syrup and honey. >From: [Barbara Heller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cran-apple Sauce Recipe By :Country Woman Magazine Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh cranberries 6 large apples -- peeled, cored and cut up 1/2 cup sugar -- see note 1/3 cup apple juice 1/4 tsp. ground cinnamon Yield: 4 cups Combine all ingredients in a large saucepan. Bring to a boil, reduce heat, cover and simmer for 15-25 minutes, until the apples are soft. Can be pureed in a food processor, if you prefer. (I left chunky.) Cover and refrigerate. This is also delicious served warm just after it is made. Note: I used half turbinado sugar and half Sucanat to give it a different flavor. Sugar could also be reduced to 1/4 cup, if desired. >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : I just returned from the annual northern Wisconsin cranberry festival and came home with 9 pounds of fresh cranberries. I made this delicious recipe from a flyer distributed there. * Exported from MasterCook * Cranberry Orange Anadama Rolls Recipe By :The New Carry-Out Cuisine by Phyllis Meras Serving Size : 18 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups cranberry juice 1/2 Cup yellow cornmeal 4 Tablespoons unsalted butter -- at room temp 1/3 Cup dark molasses 2 Tablespoons dark molasses 1 tablespoon salt 1 Package dry yeast 1/2 cup warm water 1 cup whole-wheat flour 2 1/2 cup cranberries -- fresh, whole zest of 1 orange, grated 4 cup all-purpose flour -- up to 5 cups 1 egg -- lightly beat w/ 1 T Additional cornmeal for tops of rolls In a small saucepan, heat cranberry juice to a simmer and gradually stir in the cornmeal [whisk constantly to avoid lumps]. Reduce heat to low and stir the mixture continuously with a wooden spoon [whisk] until the mixture is thick and smooth like porridge, 5 to 7 minutes [this took more like 10 minutes, and there were still lumps, but they were incorporated when the dough was mixed together later]. Add 1/3 c of molasses [I used 1/4c] and the salt and set aside to cool to lukewarm. Meanwhile, dissolve yeast in lukewarm water in a large mixing bowl for 10 minutes. Stir in the whole wheat flour and the cooled cornmeal mixture. Place cranberries, orange zest and remaining molasses [I left out this molasses] in a food processor and pulse several times until berries are coarsely chopped (or chop by hand). Add to dough mixture and stir thoroughly. Add the all-purpose flour to make a soft dough. [I added more than 5 cups and it was still sticky--keep in mind it will stay sticky, and just add enough to make it manageable.] Knead for 10 minutes until smooth and elastic. Place in a greased bowl, turn to grease the top, and cover. Let rise in a warm place until doubled in bulk, about 1 1/2 hours [I put it in the refrigerator at this point and finished them the next morning]. Punch down and turn out onto a lightly floured surface. Tear off pieces of the dough and shape into smooth balls, about 2" in diam. Place 2" apart on lightly greased cookie sheets. Let rise in a warm spot until doubled in bulk, 30-45 minutes. Preheat oven to 375F. Brush all over with the egg wash and sprinkle tops lightly with cornmeal. Bake 20 minutes or until golden brown. Note: The book says this yields 18 rolls. I made dough balls the size of golf balls and ended up with about 30 rolls the size of small dinner rolls. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 207.3 Total Fat 3.5g Sat Fat 1.8g Carb 39.6g Fib 1.8g Pro 4.7g Sod 124mg CFF 15% * Exported from MasterCook * Cranberry Orange Muffins Recipe By :Unknown Serving Size : 30 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 Cups whole wheat flour 1/4 Cup oat bran 1/2 Cup honey 2 Teaspoons baking powder 1/2 Teaspoon salt 1 Teaspoon baking soda 1/4 Cup orange juice 2 Teaspoons canola oil 2 egg whites 2 Cups cranberry sauce -- canned or homemade 1/2 Cup orange juice -- if needed Preheat oven to 400F. Grease muffin tins. Combine all ingredients except 1/2 cup of orange juice in a large bowl. Mix until blended. Add extra orange juice as needed to obtain a proper batter. Fill muffin tins 2/3 full. Bake 15-20 mins. Makes 30 medium or 18 large muffins. Source Unknown Formatted for MasterCook by Carol Floyd-c.floyd@arnprior.com >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 91.2 Total Fat 0.6g Sat Fat 0.1g Carb 21.1g Fib 1.7g Pro 2g Sod 112mg CFF 5.6% * Exported from MasterCook * Creamy Herb Dressing Recipe By :Anne Lindsay, The Lighthearted Cookbook, p. 66 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Cottage Cheese, Lowfat Or Light Sour Cream 1/4 Cup Plain Low-Fat Yogurt 1/4 Teaspoon Dijon Mustard 1 Tablespoon Fresh Oregano -- Chopped Or 1/4 Teaspoon Dried Oregano 1 Tablespoon Fresh Basil -- Chopped Or 1/4 Teaspoon Dried Basil Salt -- To Taste Fresh Ground Black Pepper -- To Taste 1. In a blender or food processor, process cottage cheese until smooth. Add yogurt, mustard, oregano and basil. Add salt and pepper to taste; process to mix. 2. Cover and refrigerate for 4 hours or up to 3 days. Makes 1/2 cup, 4 2-tablespoon servings. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Use on pasta salads, vegetable salads and lettuce salads. NOTES : The flavours develop upon standing, so if using the dressing immediately, double the quantities of mustard, basil and oregano. * Exported from MasterCook * Creole Style Chicken Gumbo Recipe By :Low-Fat Chicken Breasts by Diane Rozas Serving Size : 5 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 cup yellow onion -- finely chopped 1 cup celery -- finely chopped 2 large garlic cloves -- finely minced 1 large green bell pepper -- finely chopped 4 skinless boneless chicken breast halves -- cut in quarters 4 ounces andouille sausage -- chopped 1 cup fat-free chicken broth -- * see note 1 can tomatoes -- in puree, 14 oz. 1 teaspoon Tabasco sauce -- or more to taste 1/8 teaspoon cayenne 1/4 cup parsley -- flat leaf, chopped 1 teaspoon dried thyme 1/2 teaspoon freshly ground black pepper 2 teaspoons gumbo seasoning or file powder 1 tablespoon tomato paste 1. In a large nonstick skillet lightly coated with cooking spray, heat oil. Add the onion, celery, garlic, and bell pepper and cook, stirring, until the onion is translucent, about 5 minutes. 2. To the skillet, add the chicken pieces and cook over medium heat until lightly browned , about 6 minutes. Add the sausage and cook for 3 minutes more. 3. To the skillet, add the chicken stock, tomatoes in puree, Tabasco sauce, cayenne, parsley, thyme, black pepper, gumbo seasoning, and tomato paste. Stir well. Bring the sauce to a boil, reduce the heat to a simmer, and cook until the chicken is done, about 6 to 8 minutes. Adjust the seasoning with salt and Tabasco. Serve over hot rice. >From: "Kathy Rogers" - - - - - - - - - - - - - - - - - - - NOTES : This was good for tonight's dinner. No shrimp or okra, but close enough! * original recipe called for "defatted chicken stock," but I used fat-free canned broth * Exported from MasterCook * Dilled Tomato Eggplant Soup Recipe By :The Tomato Book/Tarr (adapted) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- peeled 1 tablespoon butter -- * see note 6 medium tomatoes -- peel, seed, chop 2 medium onions -- finely chopped 1 1/2 cloves garlic -- minced 2 bay leaves -- crumbled 1 pinch marjoram 8 cups beef stock 1/3 cup rice -- uncooked salt and black pepper 1/2 pound ground veal -- ** see note 1/8 teaspoon nutmeg 1/8 teaspoon oregano 2 tablespoons fresh dill -- minced Cut eggplant into 1-inch cubes. *** Saute in butter for 30 minutes until lightly browned, stirring frequently. Add tomatoes. Reserve 2 teaspoons chopped onion and add remaining onions to the tomato-eggplant mixture, along with the garlic, bay leaves and marjoram. Cook over low heat for 15 minutes, stirring occasionally. Add stock and rice and season to taste with salt and pepper. Simmer soup, covered, for 40 minutes, then bring to a boil. Mix together the ground beef, reserved onions, nutmeg, oregano and salt and pepper to taste. Shape into 1/2-inch balls and cook in the boiling soup for 15 minutes. Serve hot, garnished with dill. Notes: * - Original recipe called for 3 tablespoons each butter and oil. ** - I used 93%-lean ground beef. The recipe called for veal. If I substitute "extra lean ground beef" in the recipe, MasterCook shows the recipe to be about 35% cff. However, the MasterCook ingredient list is from the USDA Nutrient Database (I believe), and the USDA Nutrient Database defines extra lean ground beef as 17% fat. Therefore, I believe 93%-lean ground beef is acceptable. However, I am leaving "veal" in the recipe for those who may not agree with my reasoning. *** - Original recipe called for soaking eggplant cubes in salted water for 20 minutes. I find this unnecessary if the eggplant is fresh. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Here's a great recipe I just tried. I needed to use up some tomatoes and eggplant from my garden. I'm sure you could substitute canned tomatoes if you don't have the vine-ripened variety. It was really good. I've noted where I deviated from the original recipe. * Exported from MasterCook * Eggplant Spread Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegan Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Eggplant -- 1 to 1 1/2 pounds 2 Tbsp Fresh parsley -- minced 2 Tbsp Fresh cilantro -- minced 1 Tsp Ground cumin 1 Tsp Ground coriander 1/2 Tsp Garlic powder 1/4 Tsp Salt -- optional 1 Dash Tabasco sauce Recipe by: The New McDougall Cookbook Preparation Time: 1:10 Preheat the oven to 350F. Cut the stem off the eggplant and prick it all over with a fork. Place it directly on the oven rack and bake for about 1 hour, or until the eggplant is soft and the skin is wrinkled. Remove from the oven and allow to cool. When it is cool enough top handle, peel and chop. Place in a blender or food processor with the parsley and cilantro. Process until smooth. Place in a saucepan and add the remaining ingredients. Cook, stirring, until the mixture thickens slightly, about 10 minutes. 75 calories, 0.9 grams fat per 1/2 cup serving. From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 55.9 Total Fat 0.6g Sat Fat 0.1g Carb 12.5g Fib 4.9g Pro 2.3g Sod 276mg CFF 8.5% * Exported from MasterCook * Fettuccine Carbonara Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz fettuccine -- dry 3/4 cup evaporated skim milk 1/2 cup nonfat cottage cheese 1/4 cup Egg Beaters(r) 99% egg substitute 4 oz Canadian bacon -- chopped 1 cup frozen peas 2 tbsp grated parmesan cheese freshly ground pepper Cook pasta and drain. Return to pan. Place skim milk, cottage cheese, and eggs in blender or food processor until smooth Pour mixture over pasta. add bacon, peas, and parmesan cheese. Cook over low heat about 3 to 4 min, stirring constantly until sauce thickens. Serves 6 Sprinkle with black pepper and ENJOY! :) Nutritional Info: 238.40 calories, 2.7g fat, 2g fiber. 10.3% CFF Points: 4 >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - NOTES : Very tasty recipe :) * Exported from MasterCook * Flageolet And Artichoke Soup Recipe By :Hanneman: Oct 1998 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1/4 cup diced red onion 1/2 cup diced red bell pepper 1/4 cup diced green bell pepper 4 ounces chopped artichoke hearts -- oil free 2 garlic cloves -- chopped 1/4 teaspoon fresh ground black pepper 1/8 teaspoon garlic salt or salt 15 ounces Italian style chopped tomatoes -- with juice 1 teaspoon fresh thyme leaves -- or to taste 2 cups cooked flageolets -- approximately or white kidney beans 1 cup cooking liquid from beans 1 tablespoon sun dried tomato crumbs water -- if desired In a 3- to 4- quart saucepan, heat oil over medium high; saute the diced red onion until golden brown; about 5 minutes. Add the diced bell peppers and artichoke hearts; saute for another 3 minutes or until peppers begin to soften. Season with garlic, pepper and salt. Add the tomatoes; reduce heat to medium and cook, stirring occasionally, for 8 minutes. Add the remaining ingredients, adding water to thin the soup if desired. Reduce heat to medium-low and simmer until heated through and mellow; 15 to 20 minutes. Serve at once. Tested by kitpath@earthlink.net [Per Serving - Calories 214; Fat 3G (13%cff); Cholesterol 1mg; Sodium 449mg; Potassium 785mg; 38g carbs; 4g fiber] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit And Nut Coleslaw Recipe By :GLUTEN FREE COOKBOOK by Anne Sheasby (1998: Lorenz) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces white cabbage 1 large carrot 3/4 cup dried apricots 1/2 cup walnuts, 2-oz 1/2 cup hazelnuts 1 cup raisins, 4-oz 2 tablespoons chopped fresh parsley 7 tablespoons fat-free mayonnaise 5 tablespoons fat-free plain yogurt salt and black pepper fresh chives -- to garnish Finely shred the cabbages, coarsely grate the carrot, and place both in a large mixing bowl. Roughly cop the soft apricots and nuts. Stir them into the cabbage and carrots with the raisins and chopped herbs. In a small bowl combine the mayonnaise and yogurt and season to taste with salt and pepper. Add the dressing to the cabbage and toss together to mix. Cover the bowl and set aside in a cool place for at least 30 minutes before serving,to allow the flavors to mingle. Serve the slaw garnished with a few fresh chives (about 3 inches long). >From desk of Pat Hanneman (kitpath@earthlink.net) to FareShare 10/98. VARIATIONS: Substitute Mandarin oranges for the apricots. [193 cals; 4g fat]. ORIGINAL: lowfat mayonnaise and yogurt: 283 cals, 16g fat] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Here's a colorful, crunchy salad to serve with toast - maybe a 7-seed bread. Lately I've been sprinkling ground flax on top of soups and salad instead of using wheatgerm. * Exported from MasterCook * Garlic Vinegar #2 Recipe By :Cooking Light Sep98 Serving Size : 16 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red wine vinegar 2 tablespoons minced shallots 5 garlic cloves -- crushed ***ADDITIONS*** 4 garlic cloves -- peeled 1. Combine the first 3 ingredients in a widemouthed jar; cover and let stand 2 weeks in a cool, dark place, gently shaking jar occasionally. 2. Strain vinegar mixture through a cheesecloth-lined sieve into a glass measure or medium bowl, and discard shallots and crushed garlic cloves. Pour into a decorative bottle. Thread peeled garlic cloves onto a bamboo skewer; place in bottle. Seal with a cork or other airtight lid; store in a cool, dark place. Yield: 1 cup. -(Edited by Pat Hanneman 10/01/98)- Notes: Add this one to soups and stews to round out the flavor, or drizzle it over cooked greens. It also gives a subtle hint of garlic to sweet and sour cabbage. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Tomato Basil Vinaigrette Recipe By :Cooking Light Sep98 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup garlic vinegar 1/2 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil 1/2 teaspoon Dijon mustard 1/8 teaspoon salt 1 dash black pepper ***Additions*** 1/3 cup diced seeded plum tomatoes 2 tablespoons finely chopped fresh basil 1. Combine the first 6 ingredients in a medium bowl or jar, and stir well with a whisk. Add the tomato and basil, and stir well. Cover and chill up to 1 week. Yield: 3/4 cup. [CALORIES 14 (77% cff); FAT 1] Notes: This robust vinaigrette is a perfect light dressing for pasta salads made with fresh vegetables. Its also a tasty marinade for fish, chicken, or beef. Or just toss it, as you would any vinaigrette, with mixed greens. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. GARLIC VINEGAR: red wine vinegar with shallots and onion. Recipe available. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Chicken Noodle Soup (Pho Ga) Recipe By :Eating Well Mag. Jan/Feb 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Chicken -- (About 3 Pounds) Quartered, Excess Fat Removed. 2 Quarts Water 2 pieces Fresh Ginger -- 3 Inch Piece 2 Medium Onions -- Cut In Half 2 Tablespoons Fish Sauce -- 1 To 2 Tablespoons 1 Teaspoon Black Peppercorns 1 1/2 Cups Mung Bean Sprouts 1/2 Pound Rice Noodles -- Thin Or Medium-Width Rice Noodles 1 Pinch Salt 1 Can Chicken Broth -- - 14 Ounce Can Defatted, Reduced Sodium 2 Shallots -- Thinly Sliced And Separated Into Rings 1 Cup Fresh Cilantro -- Coarsely Chopped 1/2 Cup Coarsely Chopped Fresh Rau Ram (Vietnamese Coriander) Or Fresh Mint 2 Limes -- Cut Into Wedges Rinse chicken, including heart, neck and giblets. (reserve liver for another use). Place in a large pot. Add 2 quarts water, or enough to just cover chicken, and bring to a boil over high heat. As water is heating, scorch 1 piece of ginger and the onion pieces (see note 1 below). Add scorched ginger and onions to soup. Once water comes to a boil, skim off foam and reduce heat to low. Add 1 tablespoon fish sauce and peppercorns; simmer, partially covered, until the chicken is cooked, 30 to 40 minutes. Remove chicken from broth and set aside to cool; slightly. When cool enough to handle, remove meat from the bones, shred coarsely and set aside; discard bones, giblets, skin and fatty pieces. Line a colander with a double layer of cheesecloth and strain into a bowl. Let cool slightly, then refrigerate until chilled, about 2 hours. SKim fat from the surface. (the soup can be prepared ahead to this point. Store the broth and chicken in separate covered containers in the refrigerator for up to 2 days. The broth can be frozen for up to 1 month.) Shortly before serving, bring a large pot of water to a vigorous boil. Place bean spouts in a sieve or colander and immerse in boiling water for 20 to 30 seconds. Rinse with cold water; set aside to drain. Bring water back to a boil and drop in rice noodles. Cook just until softened but not mushy, 30 seconds to 1 minute. Drain and rinse with cold water; set aside. Scorch remaining piece of ginger, then coarsely chop. Place scorched ginger and salt in a mortar and pestle or food processor and work into a paste. Set aside. Place homemade and canned broth in a pot and heat to simmering. Season with additional fish sauce e, if desired. Divide noodles among 4 large soup bowls. Distribute bean sprouts over noodles; top with chicken and shallots. Ladle hot broth over; add a dollop of the reserved ginger paste. Sprinkle with cilantro and rau ram (or mint). Serve at once, with small plates of remaining shallots and herbs, a small bowl of remaining ginger paste and lime wedges, so guests can adjust flavorings as they wish. NOTE 1 -- To scorch ginger and onion -- If you have a gas burner, use tongs to hold ginger and onion pieces in the flame until charred. If you have an electric burner, heat a dry heavy cast-iron skillet over high heat. Add ginger and onion pieces and turn until blackened on all sides. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Recipe by Jeffrey Alford & Naomi Duguid Nutritional info from Eating Well Mag. 440 calories per serving; 34 grams protein, 8 grams fat (2 grams saturated fat), 56 grams carbohydrate; 340 mg sodium; 95 mg. cholesterol; 1 gram fiber