* Exported from MasterCook * Triple Berry Fruit Salad Recipe By :Cooking Light Sep98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sliced fresh strawberries 1/2 cup fresh blackberries 1/2 cup fresh raspberries 2 tablespoons triple-berry vinegar -- see recipe 1 tablespoon sugar 1. Combine all ingredients in a small bowl, stirring gently. Cover and chill. Yield: 4 servings (serving size: 1/2 cup) [CALORIES 45 (6%cff) FAT 0.3g] Triple-Berry Vinegar: white wine vinegar with blueberries, raspberries, cranberries, sage and cinnamon. Notes: Very Berry. 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 * Triple Berry 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 -------- ------------ -------------------------------- 1/4 cup fresh blueberries 1/4 cup fresh raspberries 1/4 cup frozen cranberries -- thawed 8 sage leaves 1 cup white wine vinegar 3 whole cloves 2 cinnamon sticks -- 3-in long ***ADDITIONS*** 1 tablespoon sugar 8 black peppercorns 5 fresh blueberries 5 fresh raspberries 5 frozen cranberries 4 sage leaves 1. Combine first 4 ingredients in a nonaluminum bowl. Crush with a spoon. Place berry mixture, vinegar, cloves, and cinnamon in a widemouthed jar; cover and let stand 2 weeks in a cool, dark place, gently shaking jar occasionally. 2. Strain the vinegar mixture through a sieved lined with cheesecloth into a glass measure or medium bowl, and discard solids. Pour strained vinegar into a small nonaluminum saucepan, and add Sugar. Cook 5 minutes over low heat or until sugar dissolves; cool. Pour into a decorative bottle; add peppercorns and remaining ingredients. Seal with a cork or other airtight lid. Notes: Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. Use this vinegar as a marinade. Brush it over fish or chicken before grilling. Or add a splash to fruit juice or carbonated water. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Pot Roast Recipe By :Honeysuckle recipe of the month Oct 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 turkey breast roast -- see pantry note 1 minced garlic clove 2 Tablespoons all-purpose flour 2 tablespoons cooking oil 1/2 cup tomato juice 1 bay leaf 1/2 teaspoon salt 1/4 teaspoon dried thyme 1/8 teaspoon pepper 2 Medium carrots 2 medium red potatoes -- quartered 2 small onions -- quartered Rub garlic onto roast, then coat with flour. Brown roast in oil in a large Dutch oven. Add tomato juice, bay leaf, spices, carrots and onions. Bring to a boil. Reduce heat, cover and simmer for approximately 1-1/2 hours, turning meat occasionally. Add potatoes; simmer for 30 minutes or until potatoes are tender and meat is no longer pink in the center. Remove and discard bay leaf. Remove roast and slice. Serve with vegetables and gravy. Serves 4 - 8. PANTRY NOTE: Honeysuckle White Breast Roast, approximately 1-2 lbs. [Nutrition Facts (Per Serving) Calories 210; Cholesterol 85mg; Sodium 380mg; Fat/Sat. Fat 1g/0g; Protein 36g] INTRO: Turkey meat has the smallest amount of fat and saturated fats of any meat commercially available, which means it is also low in calories. It has the highest percentage of protein calories of these meats. Eighty-one percent of the calories in a serving of roast turkey skinless white meat is derived from protein. Turkey is an excellent source of iron, riboflavin, zinc and vitamins B6 and B12. FACT: Ground turkey is, at minimum 50% lower in fat compared to other ground meats. It's a great choice for a diet low in calories and cholesterol. >FROM Webmaster, Honeysuckle White Turkey http://www.honeysucklewhite.com E-mail hsw@magibox.net >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Two Potato Soup Southwestern Style Recipe By :Hanneman (Riverisde, 1998) kitpath@earthlink.net Serving Size : 3 Preparation Time :0:50 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 large sweet potato -- roughly cubed 2 medium russet potatoes -- roughly cubed 1/2 teaspoon Cre-ole seasoning blend -- see recipe assorted peppercorns -- coarsely ground 2 large garlic cloves -- sliced 2 tablespoons dry sherry 4 cups water -- and more to cover 1 tablespoon chopped parsley -- more or less 1 teaspoon tamari soy sauce 1 cup sweet corn and black bean salad -- such as from C&W with red and green bell peppers and sliced celery 1/2 cube Knorr's tomato bouillon with chicken flavor 1 package vegetables seasoning and broth -- such as from G. Washington at American home foods 2 tablespoons finely ground blanched cashews chopped fresh cilantro Heat oil in nonstick 3-quart soup pan. Brown the yam with cre-ole seasoning while you cube the russets. Add russet potatoes and garlic and brown until the vegetables are aromatic and slightly caramelized. Add wine and burn off for 1 to 1+1/2 minutes. Add 4 cups of water, parsley, soy, corn and black beans. Stir and add the two types of broth. When dissolved. Mix the cashew dust with warm water; add to the soup. Bring to a boil, stir, reduce heat to low, cover and simmer for 40 minutes. Mash some of the potatoes with the back of a spoon. Stir in the chopped fresh cilantro and serve at once. GROCERY NOTES: C&W (California and Washington Co) sells a 14-oz bag of frozen vegetables. One medley contains Sweet Corn, Black Bean Salad with diced red and green bell peppers and sliced celery. Knorr sells a spicy tomato and chicken bouillon in the larger cube intended for 2 cups of broth but so hot and spicy, we cut the cube in half. One envelop of G. Washington's vegetarian mix for sauce, gravy and soup usually makes 1 cup. Excellent depth of flavor. Serve with biscuits or corn bread. -Pat and Bob 10/26/98. [298 cals, 9g fat, 27% cff] - - - - - - - - - - - - - - - - - - - NOTES : The Two Potato Soup with Southwestern Spices was very good. Ground blanched cashews helped to thicken and to enrich the soup. Very good on a cooler day * Exported from MasterCook * Vegetable Stock, Basic Recipe By :Lorna Sass,Great Vegetarian Cooking Under Pressure Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cup. water 8 cup. scrubbed and coarsely chopped vegetables -- (list at end of recipe) 2 medium onions -- coarsely chopped -- (include skins for a darker stock) 1 garlic cloves -- finely chopped -- (1 to 2) -- (optional) 3 large carrots -- cut into 3 or 4 chunks 1 parsnips -- (1 to 2) -- cut into 3 - 4 chunks -- (optional -- makes the stock sweeter) 2 bay leaves 1 small bunch parsley stalks fresh thyme or oregano -- a few sprigs -- (or 1/2 tsp each dried) -- (optional) (makes 1 1/2 quarts) Some hints from Ms. Sass: if you want a richer, more intensely flavoured stock, saute the vegetables for 10-15 minutes in a tablespoon or two of oil before adding the water -- the fat carries a lot of flavour, so the frozen stock will keep its flavour longer than a fatfree stock will. Also, for flexibility, she recommends cooking the stock without salt, and adding it once the stock has been incorporated into the dish (especially important if you are going to cook beans with the stock, as salt will toughen the skins). *Place the water in the cooker and begin bringing to the boil as you prepare and add the remaining ingredients, except the salt. *Lock the lid in place. Over high heat, bring to high pressure. *Lower the heat enough to maintain high pressure and cook for ten minutes. Allow the pressure to release naturally. Remove the lid, tilting it away from you to allow any excess steam to escape. *Allow the stock to cool slightly. Pour the stock through a strainer into one or more storage containers. Press the vegetables against the side of the strainer with a spoon to extract all of the liquid. Add salt to taste, if desired. Cool and refrigerate for 3 days or freeze up to 3 months. Vegetables That Are Good For Stock: *********************************** *Asparagus and broccoli peelings *zucchini *corn cobs and husks *celery, parsnip, and carrot chunks, peelings and trimmings *onions *garlic *leek greens and roots *scallions *kale stalks (for a strong, distinctive flavour) *wilted celery, lettuce and watercress *winter squash (avoid waxed peels) *turnips (peel to avoid bitterness) *potatoes and potato skins (remove any green spots; skins will make the stock darker) *sprigs of parsley and other herbs *bay leaves or a few pinches of dried herbs *peeled sweet potatoes, apples, or pears (for a slightly sweet stock) *tomatoes or lemon slices (for a slightly acidic stock) Vegetables That Aren't Good for Stock: ************************************** *beets and beet skins (unless you want a magenta coloured stock) *turnip skins (bitter) *most members of the cabbage family, including brussels sprouts (the flavour overpowers the stock) *green peppers, eggplants, and leafy greens such as collards and mustard (may impart a bitter taste) The 34th World Vegetarian Congress in Toronto, Canada! July 10-16, 2000 : http://www.veg.on.ca/wvc2000/home.html Hosted by the Toronto Vegetarian Association : http://www.veg.on.ca/ >From: kuroneko@raindogs.net (neko webb) - - - - - - - - - - - - - - - - - - - NOTES : Here's a basic vegetable stock recipe from Lorna Sass' Great Vegetarian Cooking Under Pressure -- you can do it in a normal pot, just alter the cooking time from about ten minutes in the pressure cooker to about one hour. I find this recipe is too big for my seven quart pressure cooker, so I cut it in half, or do two runs. And let the pressure come down naturally -- the first time I did it, I took the pressure off quickly and ended up with stock all over the kitchen. :) Depending on the heaviness of the soup, I often just use water or Better than Bouillon instead of thawing out some stock. * Exported from MasterCook * Vietnamese Dipping Sauce (Nuoc Cham) Recipe By :Eating Well Mag. Jan/Feb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Clove Garlic -- Minced 1 Small Bird Or Serrano Chile -- Seeded And Minced 3 Tablespoons Fish Sauce 3 Tablespoons Water 2 Tablespoons Fresh Lime Juice -- (2-3 Tablespoons) 1 Tablespoon Granulated Sugar Stir together all ingredients until the sugar has dissolved. Makes about 1/2 cup, for 6 servings >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Serve with Shrimp and Rice Soup (Chao Tom) * Exported from MasterCook * Vinegar : Acidity, Mother, Herbs, Potency, Shelflife Recipe By :Cooking Light Sep98 Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***TEXT*** ACID: Vinegar can corrode metals because it's acidic by nature (usually 4% to 6%), so you'll need to use glass or nonmetal containers and lids. On the upside, a high acid content also makes vinegar an unfriendly environment for bacteria, so you don't need to worry about spoilage. MOTHER: If you buy an unpasteurized vinegar, however, don't be alarmed if a white film forms on the top. It's the harmless "mother" used to ferment vinegar. Just peel off and discard. FLAVORING: Drop a sprig of fresh rosemary or a few leaves of basil into some plain vinegar, and not very much happens. But gently crush the leaves between your fingers, and shazam! the "bruised" herb begins to release Pungent flavors that will seep into the vinegar as it ages. The results are dramatic. Just a little bit goes a long way. POTENCY: Be sure, though, to match vinegars with the ingredients you add to them. Tart berries or strong flavored herbs (such as rosemary) can stand up to the boldness of red wine vinegar, while white wine or rice vinegars are best with milder fruits and herbs. SHELFLIFE: You'll also want to keep the batches small to keep flavors potent. Vinegars made with fruit, for example, stay at their flavor, peak for three to six months; vinegars made with herbs do so for about six months. But you can still use these vinegars beyond our recommended time periods. Their high acid content keeps them safe indefinitely. They just won't taste as intense. Notes: 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 * Whole Wheat Flax Bread Recipe By :Eating Well (Oct 1998) Brianna Sands, King Arthur Flour Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --MIXER-- -- --(ABM)-- 1/3 cup whole flaxseed 1 3/4 cups lukewarm water -- (decrease by 1/4-c) 1 tablespoon honey 1 package active dry yeast -- or 2+1/4 tsp active dry yeast 1 1/4 cups bread flour -- (decrease by 1/4-c) 1/2 cup pumpernickel flour or dark rye flour 1 1/2 teaspoons salt 2 cups whole wheat flour or white whole wheat flour 1 egg -- (omit) -- lightly beaten with 1 tablespoon water for brushing -- (omit) 1. In a blender, grind flaxseed into a coarse meal. Set aside 2 teaspoons (for topping). 2. In a large bowl, stir water and honey until honey is dissolved. Sprinkle in yeast; let stand until yeast bubbles, about 5 minutes. 3. Add 1 cup bread flour, pumpernickel (or rye) flour, salt and the remaining ground flaxseed. With a wooden spoon, stir vigorously in the same direction until batter is smooth. Gradually stir in whole wheat flour until mixture becomes too difficult to stir. (Alternatively, mix dough in a stand mixture fitted with a paddle attachment.) 4. Turn dough out onto a lightly floured surface and knead, adding only enough of the remaining bread flour to keep it from sticking, until dough is smooth and elastic, 10 to 12 minutes. The dough will be slightly sticky. 5. Lightly oil a large bowl. Place dough in bowl, turning to coat. Cover with plastic wrap and let rise until doubles in bulk, about 90 minutes. 6. Lightly oil a 9-by-5 loaf pan or coat it with nonstick spray. 7. Punch dough down. Flatten into a disk and tightly roll dough into a log. Place seam-side down in prepared pan. Cover with plastic wrap and let rise until dough domes over the top of the pan, about 45 minutes. 8. Preheat oven too 400F. 9. Lightly brush top of loaf with egg mixture and sprinkle with reserved 2 teaspoons ground flaxseed. 10. Bake bread for 15 minutes at 400F. Reduce oven temperature to 350F and continue baking for 20 to 25 minutes, or until bread is pulling away from the sides of the pan. Turn bread out onto a wire rack and cool completely before slicing. BREAD MACHINE VARIATION 1. Grind seeds as in step 1 above but do not reserve for topping. 2. In the pan of the bread machine, combine 1+1/2 cups water and 1 Tbsp. honey. Add 2 cups whole wheat flour, 1 cup bread flour, all the ground flaxseed, 1/2 cup pumpernickel (or rye) flour and 1+1/2 tsp salt. Gently tap the side of the baking pan to level ingredients. Make a small indentation in the dry ingredients and sprinkle in 1 package active dry yeast. 3. Secure pan in machine. Program according to manufacturer's directions for whole-grain and medium crust, 1+1/2-pound loaf. Press "start" and at the end of the baking cycle, remove bread from pan and cool completely on a wire rack before slicing. MAKES 1 LOAF (12 SLICES). [170 cals per slice: 6 grams protein, 3 grams fat (0.1 gram saturated fat), 32 grams carbohydrate; 270 mg sodium: 0 mg cholesterol; 5 grams fiber.] PANTRY: Flaxseed are small, amber color. Often found refrigerated in health food stores. Store in refrigerator or freezer. WHITE WHOLE WHEAT is made from a special variety of WHITE WHEAT. It is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Breadbaking ingredients are available direct from King Arthur. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : FLAXSEED: "I got all excited about it two or three years ago because it contains omega-3 fatty acids like fish does, so it's good for your heart. It also has a great nutty flavor and natural oils that let you make bread with almost no added fat." --Brinna Sands, King Arthur Flour Co, Vermont (www.kingarthurflour.com) Recipe edited by kitpath@earthlink.net 10/98 This recipe from the co-owner of King Arthur Flour gave instructions for the ABM as a variation of the handmade version. Note that the abm uses less water and flour that the hand-kneaded recipe and the abm does not allow us to bake seeds into the crust - we'd lose machine heat. * Exported from MasterCook * Wild Thyme Pork Chops Recipe By :Lick Your Chops! Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lean center pork loin chops -- 3/4 " Thick 2 Tsp Olive Oil Salt And Pepper -- To Taste 2 Tbsp All-Purpose Flour -- Or Enough To Bread Chops 4 Oz Mushrooms -- Sliced Thin 2 Cloves Garlic -- Minced 1 cup Nonfat Beef Broth 1/3 cup White Wine -- Note 1 1 1/2 Tsp Dried Thyme -- or 1 1/2 tbsp Fresh Thyme, Chopped Fine 2 Tbsp Cornstarch 1/3 cup Cold Water Note 1: Original recipe used dry red wine... we didn't have any so we used white zinfandel Note 2: Original recipe also used 2 Tbsp tomato paste ... we chose not to use this so I have left it out of the ingredients but put it into the instructions in []. Heat 1 tsp olive oil in skillet over med-high heat. Season each chop with salt and pepper. Coat chops with flour. Brown chops on each side: remove. Heat remaining oil. Add mushrooms and garlic: cook until mushrooms are tender, stirring often. Stir in broth, wine, thyme [and tomato paste]. Bring to boiling. Return chops to skillet. Cover tightly; cook over low heat for 5 - 6 min or until chops are just done. Remove chops; keep warm. Combine water and cornstarch; add to mixture in skillet. Cook over med heat, stirring constantly, until sauce thickens. Serve over chops. Serves 2 This is very, very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 284.9 Total Fat 7.9g Sat Fat 1.7g Carb 18.6g Fib 1g Pro 33.8g Sod 411mg CFF 25.3% * Exported from MasterCook * Wok Stirred Shanghai Noodles With Shrimp And Haricots Verts Recipe By :Ming Tsai 1998 (Pat Hanneman) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces baked ramen noodles -- softened and refreshed -- see note 3/4 pound haricots verts -- blanched and refreshed 1 pound rock shrimp -- peeled and deveined or -45-60count/lb 1 tablespoon cornstarch 1 teaspoon sesame seed oil 1 teaspoon coarse ground coriander seed 1 tablespoon minced garlic 1 tablespoon minced ginger 1 red onion -- sliced 1/2 cup sliced shiitake mushrooms or black mushrooms -- rehydrated 1/2 cup chicken stock 1/4 cup oyster sauce -- see pantry note canola oil or light olive oil black pepper -- to taste In a bowl, mix shrimp, cornstarch, coriander and sesame oil. In a hot wok, coat with canola oil, and quickly stir-fry the shrimp for only 2 minutes keeping them rare. Set aside. In the same wok, add a little more oil and caramelize garlic, ginger and onions. Season. Add mushrooms, oyster sauce and chicken stock. Add noodles, haricots and shrimp. Quickly heat up and serve immediately. TEST NOTES: 1. Instead of letting the shrimp get cold while we caramelize the onion with garlic and ginger; do it ahead. 2. VELVETIZE SHRIMP: Place shrimp in a large bowl. Gently rub the shrimp with 1/2 cup coarse salt. Wash the shrimp under cold running water, and place in a colander. Drain well. Towel dry and roughly chop into chunks. 3. See his directions but as soon as the shrimp turn pink, make a well in the wok. Put mushrooms in the space; next the beans. Top with caramelized onions. Do not stir yet. Add broth; stir to mix and add the oyster sauce (see pantry note). PANTRY NOTES: Mushrooms: substitute shiitake or other mushroom of character. I would not use white mushrooms with this dish. Substitute long beans when in season. ORIGINAL called for one pound of shanghai egg noodles (blanched and refreshed). We substituted lowfat baked Ramen noodles and used half the weight but almost the same bulk. Vegetarian stir fry sauce worked well: it has less salt than the oyster sauce. Tested by kitpath@earthlink.net [Per Serving - Calories 422; Fat 12g (24%cff); Cholesterol 173mg; 48g carbs; 5g fiber] REVIEW! Fast meal. Fresh tasting. Love this method of preparing shrimp. Exceptional! [10 Oct 98(Sat) REF: EAST MEETS WEST: Basic Stir Fry (TVFN #MT1A10) Contact 1998 TV FOOD NETWORK >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Recommend this one. Use thin green beans with higher sugar - not the Kentucky ones. This runs around 24% cff * Exported from MasterCook * Yellow Split Pea Soup With Sweet Potatoes And Mustard Greens Recipe By :Eating Well October 1998: Janet Fletcher Serving Size : 10 Preparation Time :2:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 large onion -- chopped 4 garlic cloves -- minced 2 teaspoons ground cumin 2 cups dried yellow split peas -- rinsed 5 cups water 4 cups low sodium vegetable broth 14 1/2 ounces chopped plum tomato -- drained 1 medium sweet potato -- peeled and cut into 1/2-inch cubes 1/2 pound mustard greens -- remove ribs chop leaves, 8-cups fresh or 2-1/2-cups chopped frozen salt and black pepper ***options*** 1/2 teaspoon ground coriander 1/2 teaspoon fennel seed -- ground 3 pieces lemon zest, dime-sized -- minced 1/4 teaspoon Old Bay Seasoning In a large pot, heat oil over medium heat. Add onion and cook, stirring, until softened, 4 to 5 minutes. Add garlic and cumin and cook until fragrant, about 1 minutes. Add split peas, water, and broth. Bring to a simmer. Reduce heat to low, cover and simmer until split peas have completely broken down; 1 hour. Add tomatoes, sweet potato and mustard greens. Cover and simmer stirring occasionally, until vegetables are tender, 25 to 30 minutes. Season with salt and pepper. Makes about 14 cups for 10 servings. [PER SERVING: 215 cals, 3g fat (12%cff), 12g protein, 35g carbs, 305mg sodium, 2g fiber] MAKE AHEAD: The soup will keep, covered, in the refrigerator for up to 3 days. (Recipe from "The Power of Food," October 1998, Eating Well Magazine; recipes by Janet Fletcher. Tested by Pat Hanneman.) Review: Colorful but mild; bland to us; good but not memorable enough to ask for it again. Peppery greens are a must! All of the "options" were added. We halved the recipe. One can (1-1/2 cups) vegetable broth plus 3 cups water plus 2 portions of vegetarian bouillon powder. Suggestions: caramelize the onions. Double the garlic. Brown the potato cubes with the cumin. Puree part of the soup. 9/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Mustard greens are sold year round but peak in spring and winter. They are high in potassium, folate and magnesium. If you cannot buy fresh, try frozen. Other spicy greens may be substituted: collard, turnip, dandelion greens; or try arugula, watercress. If you like mild and colorful chunky soups, try this one. This is really a mustard green soup with yellow peas, the greens have the most flavor. If you like spicy the way we do, this will bore you. * Exported from MasterCook * Zesty Lime Marinated Tofu Recipe By :Soyfoods USA, Vol. 3, No. 9 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat tofu 2 green peppers -- sliced 1 red pepper -- sliced 1 yellow pepper -- sliced 1/4 cup lime juice 3/4 cup low sodium soy sauce 1 cup sliced onion 1 teaspoon soy oil -- * * original was 1 tbsp oil Mix lime juice and soy sauce for marinade. Cut tofu into 1/4 inch cubes. Place tofu cubes in marinade. Refrigerate at least one hour or overnight to marinate. Heat oil in large saute pan or skillet and cook onions until soft. Add peppers and saute until desired softness. Add tofu along with marinade and cook until until through over low heat (about 30 minutes). Serve over rice or noodles. Makes 4 servings. Per serving (without noodles or rice): 205 calories 8 g fat 1 g sat fat 16 g protein 16 g carbohydrate 1830 mg sodium 0 mg cholesterol >From: "Ellen C." - - - - - - - - - - - - - - - - - - -