* Exported from MasterCook * Coq Au Vin Recipe By :Cooking Light, Jan/Feb 1998 Serving Size : 4 Preparation Time :0:40 Categories : Chicken Eat-Lf Mailing List French Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup all-purpose flour 1/4 Teaspoon pepper -- divided 1/8 Teaspoon salt 2 chicken breast halves -- skinned 2 chicken thighs -- skinned 2 chicken drumsticks -- skinned 1 Tablespoon olive oil 2 Tablespoons diced shallots 1 Pound small mushrooms 1 1/4 Cups diced plum tomato 1 Cup diced carrot 1 Cup diced celery 1 Tablespoon chopped fresh tarragon --or 1 teaspoon dried tarragon 1 bay leaf 2/3 Cup dry red wine 1/2 Cup low-salt chicken broth 1/4 Teaspoon salt 2 Tablespoons finely chopped fresh chives 1. Combine flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt in a shallow dish. Dredge chicken in flour mixture. 2. Heat oil in a large Dutch oven over medium-high heat. Add chicken and shallots. Cook 5 minutes, and brown on all sides. Remove chicken. Add mushrooms; saute 3 minutes. Add tomato, carrot, celery, tarragon, and bay leaf. Cook 1 minute, stirring constantly. Stir in wine and broth; scrape pan to loosen browned bits. Return chicken to pan, and bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Stir in 1/8 teaspoon pepper and 1/4 teaspoon salt. Garnish with chives. Yield: 4 servings (serving size: 3 ounces chicken and 1/4 cup sauce mixture). Calories 326 (26% from fat); fat 9.4g (sat 2g, mono 4.2g, poly 1.8g); protein 40.8g; carbohydrate 19.9g; fiber 4g; cholesterol 115mg; iron 4.2mg; sodium 390mg; calcium 62mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coq Au Vin #2 Recipe By :Cooking Light Magazine, October 1999, page 195 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List French Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons all-purpose flour -- plus 1 teaspoon all-purpose flour 1/2 teaspoon minced fresh thyme -- OR 1/4 teaspoon dried thyme 1/2 pound skinless boneless chicken breast -- cut diagonally into 2 bacon slices 1 1/4 cups carrot -- thinly sliced 1 cup frozen pearl onions -- thawed 1 cup mushrooms -- sliced 3/4 cup dry red wine 1/2 cup fat-free less-sodium chicken broth 1 1/2 teaspoons tomato paste 1/4 teaspoon salt 1 cup hot cooked wide egg noodles 1. Combine flour and thyme in a shallow bowl. Dredge chicken in flour mixture; reserve remaining flour mixture. 2. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; chop. Add chicken to bacon drippings in pan; cook 3 minutes on each side or until lightly browned. Remove chicken from pan; keep warm. Add reserved flour mixture, chopped bacon, carrot, onions, and mushrooms to pan; saute 2 minutes. Add wine, broth, tomato paste, and salt; cook 5 minutes or until vegetables are tender. Return chicken to pan; cook 5 minutes or until chicken is done. Serve over noodles. Yield: 2 servings (serving size: 2 cups chicken mixture and 1/2 cup noodles). CALORIES 395 (17% from fat); FAT 7.3g; PROTEIN 35g; CARB 47g; FIBER 5.5g; CHOL 97mg; IRON 4.2mg; SODIUM 588mg; CALC 90mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Fritters #2 Recipe By :Prevention, April 1999 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Oz Frozen Corn Kernels -- Defrosted 1/2 cups 1% Low-Fat Milk 1 Egg 1 Tbsp Melted Lowfat Margarine 1/2 Tsp Sugar 1/2 Tsp Salt 1/4 Tsp Pepper 1/3 cups All-Purpose Flour 1 Tsp Baking Powder In a food processor, blend the corn until kernels are chopped but not pureed. Add the milk, egg, margarine, sugar, salt and pepper; process briefly. Transfer to a bowl and stir in flour and baking powder. Coat a nonstick griddle or skillet with nonstick spray and place over med heat until hot. Drop tablespoonfuls of batter into pan. Cook 2 - 3 min per side until browned. Makes about 24 fritters This was quick and easy and tasted very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 124.5 Total Fat 2.8g Sat Fat 0.7g Carb 22.7g Fib 1.8g Pro 4.6g Sod 278mg CFF 18.5% * Exported from MasterCook * Cran-apple Sweet Potato Crisp Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 sweet potatoes -- peeled and thinly sliced 3 medium tart baking apples -- peeled and thinly sliced 1 cup cranberries -- chopped 1/2 cup brown sugar 1 teaspoon cinnamon 1 teaspoon freshly grated nutmeg 1/4 cup soft butter -- or margarine 1 cup uncooked oats Layer the sweet potatoes, and apples in a medium casserole in alternating layers. Sprinkle a little bit of brown sugar on each layer. When you have used half of the sweet potatoes and apples, make a layer of cranberries and liberally sprinkle with brown sugar. Continue to layer the sweet potatoes and apples. Mix any leftover brown sugar, cinnamon, nutmeg, butter, and oats in a small bowl. Crumble with your fingers until the mixture resembles coarse crumbs. Press the crumb mixture over the layered sweet potatoes and apples. Bake at 350 degrees for 40-45 minutes or until the potatoes and apples are tender. Description: "Wow, what a mouthful. This was a daring experiment that came out exceedingly well. It is a very different dish, but it is full of your favorite Thanksgiving flavors. It makes a great dish to serve as either a side dish or a dessert." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Chicken And Rice Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 skinless boneless chicken breast halves 6 ounces long grain and wild rice package mix 1 16 oz can whole berry cranberry sauce 1 Tbsp Lemon Juice 1 Tbsp Soy Sauce 1 Tbsp Worcestershire sauce 1 Tbsp Margarine Prepare rice mix according to package directions. Spoon cooked rice into a lightly greased 9- by 13-inch baking dish. Arrange uncooked chicken breasts over rice. Combine remaining ingredients in a saucepan and heat to a boil. Pour sauce over chicken and rice. Bake, uncovered, at 350 degrees 1 hour. From Connie De Sieghardt of Overland Park From WhoMe40@aol.com --- This is what we had for dinner last night. My daughter loves it. Each time I've made it I've made a couple modifications. Last night was the best. I use a box of Uncle Ben's Wild Rice...cook on the stove according to package directions, omitting butter. Then when it's done, I stir in the Cranberry Sauce, Lemon Juice, Worcestershire, and Margarine. We omit the soy because my kids like it better without. Put that in a lightly greased (I use Pam) 9x9 glass baking dish and bake, uncovered for 30 minutes. For the chicken I used boneless, skinless breasts, seasoned lightly with Lawry's Seasoned Salt and sauteed in a nonstick skillet with Pam. Actually, I spray the chicken lightly with Pam too, before seasoning it. The chicken browns nicely this way. I really don't think there is enough rice in one of those packages to serve as a side dish with 8 pieces of chicken...unless each person was eating two pieces. I also served Broccoli with Cheese Sauce (I buy the frozen pouches - they are pretty lowfat, then add additional cooked broccoli. My kids like sauced broccoli better than plain). We also had bread. No salad because I was in a hurry. - - - - - - - - - - - - - - - - - - - NOTES : I used 4 breast halves. Omit soy when making for Erin...or anytime really. If you don't brown the chicken first, dust with paprika and maybe some seasoned salt. After Cathy Piepmeier of Kansas City requested a recipe for cranberry chicken, several readers shared recipes. Although the recipes were similar, some suggested doubling the amount of rice and another suggested doubling the sauce because it is so flavorful. * Exported from MasterCook * Cream Sauce Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons flour 3 tablespoons ICBINB 1 1/2 cups skim milk 1/2 cup fatfree half and half -- to 3/4 cup salt nutmeg -- optional cheddar cheese -- optional I wish I could be more exact, but I never really measure anything. I'd guess that I use maybe 3 Tbs of flour and 3 Tbs of ICBINB spray. I unscrew the top and pour it into a saucepan that has been sprayed with Butter Flavored Pam. I cook them together for maybe 2 mins and then slowly add the skim milk. I'd say maybe 1 1/2 cups of milk, again, I don't really measure. Then when it's just about the thickness I want, I add about 1/2 or 3/4 cup of the ff half & half. And a sprinkle of salt and nutmeg. The nutmeg is optional, but I really like the flavor in creamy things. As I said, sometimes I add cheddar cheese to it at the end. I hope this isn't too vague. If you have anymore questions, please let me know. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamed Pumpkin Potatoes Recipe By :Cooking Light YEAR: 1995 ISSUE: October PAGE: 65 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups baking potato -- 1 1/2 pounds -- peeled and cut into 1 1/2" cubes 3 cups fresh pumpkin -- * see note cooked and cubed 1/4 cup shredded sharp cheddar cheese 1/4 cup sour cream -- at room temperature 1/2 teaspoon salt 1/8 teaspoon white pepper Place potato in a large saucepan; cover with water, and bring to a boil. Cover and cook 30 minutes or until tender; drain. Combine potato, pumpkin, and remaining ingredients; beat at medium speed of a mixer until smooth. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Substitute 2-1/4 cups canned unsweetened pumpkin for the fresh, if desired. * Exported from MasterCook * Creamy Pumpkin Soup Recipe By :Cooking Light Magazine, October 1997 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons stick margarine 1 cup chopped onion 3/4 teaspoon dried rubbed sage 1/2 teaspoon curry powder 1/4 teaspoon ground nutmeg 3 tablespoons all-purpose flour 30 ounces low-salt chicken broth 1 tablespoon tomato paste 1/4 teaspoon salt 3 cups cubed peeled fresh pumpkin --about 1 pound 1 cup chopped peeled Mcintosh apples --or other sweet cooking apple 1/2 cup evaporated skim milk sage sprigs -- optional 1. Melt margarine in a Dutch oven over medium heat. Add onion; saute 3 minutes. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds. Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally. Remove from heat; cool slightly. 2. Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs, if desired. Yield: 5 servings (serving size: 1 cup). CALORIES 122; (23% from fat); FAT 3.1g (sat 0.8g, mono 1.2g, poly 0.7g); PROTEIN 5.5g; CARB 19.9g: FIBER 2.3g: CHOL 1mg; IRON 2mg; SODIUM 228mg; CALC 102mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crispy Tofu Fingers Recipe By :Becoming Vegetarian by Melina, Davis, and Harrison, p. 234 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable spray for coating baking sheet 12 ounces reduced fat firm tofu 1/2 cup thick sauce -- see note salt garlic powder or other seasonings -- to taste Note: use vegetarian oyster-style sauce, sweet and sour sauce, BBQ sauce or other favorite thick sauce. Coat the cookie sheet with vegetable spray. Slice the tofu lengthwise, about 1/4 inch thick, and pat dry. Put the sauce in a dish, and dip each piece of tofu into the sauce, coating it well. Place the tofu on the cookie sheet in a single layer (pieces can be touching but should not overlap). Sprinkle on the seasoning, and bake at 350F for 20 to 30 minutes, depending on how crisp you like your tofu. Halfway through the cooking time, flip to brown both sides. Original recipe used plain firm tofu. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : We had these for the first time tonight and thought they were great and have a lot of potential for recipe playing. I made them last Sunday, using barbecue sauce, and then stuck them in the freezer. Tonight I put them in the microwave while I made couscous and steamed veggies for dinner. Yummmmmmm * Exported from MasterCook * Critters In The Hay Recipe By :Halloween Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Theme - Pumpkin Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Sugar 1 cups Light corn syrup 2 Tbsp Butter 1 1/2 Tsp Pumpkin pie spice 1 Tsp Vanilla 1/2 Tsp Salt 1/2 Tsp Green Food Color -- Optional 3 1/2 Qt Popped popcorn -- remove any unpopped kernels 1 cups Candy corn Licorice ropes -- black wooden picks 1 small black gum drops -- or other small black candies red decorating icing tiny red jaw-breakers candy wormshape candies In Dutch oven, bring sugar,corn syrup and butter to a boil; boil 2 1/2 minutes. Stir in pumpkin pie spice,vanilla,salt and food coloring (if desired) mix until evenly colored. Add popcorn and toss until evenly coated. Spread popcorn mixture in a single layer on greased sheets of foil and allow to cool and harden. Break into bite-size pieces and mix with candy corn in a wide shallow bowl; set aside. To make spiders, cut licorice into 2" lengths. To make legs, starting at one end, make three 1/2" to 3/4" cuts to make four legs. Repeat cuts at opposite end. Leave about 1/2" in center uncut. Gently pull legs apart and curl down. Push wooden pick through center of body, leaving about 1/4" exposed on top. Push one gumdrop onto exposed pick to make a body. Using writing tip of decorating icing, squeeze two small dots of icing into gumdrops. Press jaw-breakers into icing to make eyes. Place "spiders" and worm-shaped candies in popcorn. Remove wooden picks before eating. Makes 4 quarts. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Red Chicken Chili Recipe By :Cooking Light, Jim Fobel (modified for crockpot) Serving Size : 6 Preparation Time :0:15 Categories : Chicken Chilis Crockpot Eat-Lf Mailing List Legumes Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups chopped onions 1/4 cup chili powder 1 1/2 teaspoons dried oregano 1 1/2 teaspoons ground cumin 2 garlic cloves -- minced 1 1/2 cups low sodium chicken broth 16 ounces canned kidney beans -- drained and rinsed 16 ounces black beans, canned -- drained and rinsed 14 1/2 ounces canned tomatoes 1 pound boned and skinned chicken breast halves -- diced Combine all ingredients in 5 quart crockpot. Cook on low setting for 8-10 hours. From Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe that was in a recent issue of Cooking Light. I adapted it for the crockpot. 1/4 cup of chili powder seems like a lot, but it was just right. * Exported from MasterCook * Cucumber And Basic Sunomono Dressing (Salad) Recipe By :Karen Green Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salad Dressings Salads Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cucumber -- peeled BASIC SUNOMONO DRESSING: 2 teaspoons sugar -- may be doubled to taste 2 2/3 tablespoons rice vinegar 3 teaspoons fresh lemon juice 1 pinch salt 1 slice fresh gingerroot -- peeled and minced 1 pinch wasabi powder Thinly slice or julienne the cucumber. Drain on paper towels. (Optional: wrap in paper towels and refrigerate until serving time. ) Combine dressing ingredients in a small bowl, adding sugar to taste. Stir until sugar and wasabi are dissolved. At serving time, place cucumbers in a bowl and pour on dressing; toss. Variation: Replace wasabi with imported (green) Dijon Mustard. Cuisine: "Japanese" Source: "Japanese Cooking for the American Table (1982: Tarcher, LA)" S(Adapted by): "Pat Hanneman (kitpath@earthlink.net)" - - - - - - - - - - - - - - - - - - - NOTES : Sweet and sour like dressing. The "o" added to "sunomono" alerts the cook that this is an honored (traditional) recipe. Use basic sunomono dressing for salads and vegetables: especially good with on cucumbers and on shredded mild cabbage. REVIEW: recipe suggests from 2 to 4 tsp sugar. We used 3 tsp and it was slightly tart. We like this with wasabi and with Dijon mustard. here's another cool crisp distinct flavor to add to a menu. Have you tried Stauffer's chicken and peanut sauce (lean cuisine)? This goes very well as a counterpoint. * Exported from MasterCook * Culinary Terms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Al dente: Italian term meaning pasta cooked until tender but still firm to the bite. Au jus: French term meaning served in natural meat juices. Bake: To cook foods in the oven at a temperature specified in recipe. Baste: To spread, brush or spoon water, melted fat or other liquid, such as chicken broth, over food to keep the surface moist and add flavor. Beat: To make a mixture smooth or to introduce air by using a brisk, regular revolving motion that lifts the mixture over and over. Blanch: To boil in water for a short time and then plunge into cold water, or to pour boiling water over food, then drain it almost immediately. Often used to preserve color in vegetables or to loosen the skin of tomatoes. Blend: To combine two or more ingredients by mixing thoroughly. Boil: To cook in boiling water or other liquid. Liquid is at a "boil" when large bubbles rise continuously to the top. Bone (as a verb): To remove bones from meat, poultry or fish. Braise: To brown in fat, then cook covered on top of the stove or in the oven with some added liquid. Bread (as a verb): To roll or coat with bread crumbs, dry cereal or cracker crumbs. Broil: To cook by direct heat. Brush: To spread or brush with melted fat or other liquid to coat. Butterfly (as a verb): To cut a piece of meat, fish or poultry in half horizontally, leaving one side attached. Chill: To cool in the refrigerator. Chop:To cut into small pieces with sharp knife. Coat the spoon: To cook until mixture sticks to the metal stirring spoon in a thin layer. Cream (as a verb): To beat one or more foods until mixture is soft and creamy or fluffy. Usually a step at the beginning of baking recipes. Cube (as a verb): To cut into small squares of equal (or semi-equal) size. Cut in shortening: To combine shortening (or any other solid fat) with flour and other dry ingredients by chopping it into mixture with a pastry cutter, or two knives or spatulas. Dice: To cut into small cubes. Size may be specified in recipe, such as " 1/4-inch dice" or " 1/2-inch dice." Dot: To scatter small pieces of butter or other fat over food before cooking. Dredge: To coat or sprinkle lightly with flour, sugar, etc., until food is well-covered. Dust: To sprinkle food lightly with a dry ingredient, such as paprika. Fold: To combine by using two motions: (1) cutting vertically through the mixture and (2) turning over and over by sliding the implement across the bottom of the mixing bowl with each turn of the bowl. Usually accomplished with a spatula, and usually used to incorporate light mixtures, such as egg whites, into other mixtures, such as cake batter. Garnish: To decorate foods, usually with other foods. Glaze: To brush or pour a shiny coating over foods. Grate: To cut food into very fine particles by rubbing on a grater. Spray a grater with non-stick spray to help in cleanup. Grease: To rub lightly with shortening or butter. Often, you can squirt pans with non-stick spray instead. Grind: To cut food into tiny particles by pushing through a food grinder, or by crushing with a mortar and pestle. Also can be accomplished in a food processor. Knead: To repeatedly fold, turn and press down on dough with the hands until it becomes smooth and elastic. One of the most rewarding physical tasks in cooking. Marinate: To let foods stand in a liquid mixture. Refrigerate, covered, if marinating more than two hours. Mince: To cut or chop into very small pieces. Mix: To combine ingredients in any way that evenly distributes them. Parboil: To cook in a skillet kept dry by pouring off accumulated fat. Usually, fattier meats are parboiled. Pan-fry: To cook in a small amount of fat in a skillet. Usually, leaner meats are pan-fried. Peel: To strip off the outside covering. Poach: To cook in water, broth or other liquid that is just below the boiling point. Preheat: To heat oven to desired temperature before putting food in oven. Preheat for 20 minutes when baking for a proper rise. Punch down: To strike down risen dough with the fist to allow gas to escape. Roast: To cook by dry heat in oven. Saute: To cook briskly in a small amount of fat, usually in a skillet on top of the stove. Same thing as pan-fry. Scald: To heat milk to just below the boiling point. Small bubbles will appear around the edges when scalded. Sear: To brown surfaces quickly over high heat, usually in a hot skillet. Often an instruction at the beginning of meat preparation. Shred: To cut into fine pieces with a knife or sharp instruments. Sift: To put dry ingredients through a sieve or sifter, to lighten and/or incorporate them, or to remove large pieces. Simmer: To cook in liquid at a low temperature. Be sure the liquid does not boil. Sliver: To slice into long, thin strips. Soft peaks: To beat egg whites or whipping cream until peaks are formed. When beaters are lifted, the tips of peaks will curl over. Steam (verb form): To cook, covered, over a small amount of boiling liquid so the steam formed in the pan does the cooking. Steep: Let stand in hot liquid to extract flavor, as in tea, or to hydrate dried vegetables or fruits. Stew: To cook slowly in liquid. Stir: To mix foods with a circular motion for the purpose of blending or obtaining uniform consistency. Thin: To dilute by adding liquid. Toss: To lightly blend ingredients by lifting them and letting them fall back in the bowl. Zest: The colored part of citrus rind used as a flavoring. Newspaper article written by Judy Walker Copyright 1999, Arizona Central From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chickpea Burritos Recipe By :Eating Well Magazine Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large garlic cloves -- peeled 1 piece ginger -- (2 inch), peeled and -- quartered 1 jalapeno -- (with seeds), -- stemmed and -- quartered 1 large onion -- cut in eighths 1 tablespoon canola oil 1 1/2 tablespoons curry powder -- Madras 1 tablespoon ground cumin 1 pound potato -- peeled and diced 1 1/2 cups water 1/3 cup currants -- or raisins 1/2 teaspoon salt 15 ounces canned chickpeas -- drained and rinsed 1 cup frozen peas 1/4 cup cilantro -- chopped 8 flour tortillas -- whole wheat In a food processor, with the motor running, drop garlic, ginger, and jalapeno through the feed tube and process until minced. Add onion and pulse until coarsely chopped. In a large nonstick skillet, heat oil over medium heat. Add onion mixture and cook, stirring often, until softened and lightly golden, 10 to 12 minutes. Add curry powder and cumin and cook, stirring constantly, until fragrant, about 1 minute. Add potatoes, water, currants (or raisins) and 1/2 tsp. salt. Bring to a simmer. Reduce heat to low, cover and simmer until potatoes are tender, about 10 minutes. Stir in chickpeas, green peas, and cilantro. Simmer until heated through, 2 to 3 minutes. Season with salt to taste. Meanwhile heat tortillas in skillet, microwave, or (wrapped) in oven. Spoon some filling in each tortilla. Top with garlicky yogurt or some mango chutney. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : This is a flavorful, spicy vegetarian Indian style curry wrapped in a Mexican tortilla. Don't ask why, but the combination works. Top these healthy entrees with some yogurt mixed with minced garlic and dried mint and or/ mango chutney. AWESOME!!!!!!!!!!!!! * Exported from MasterCook * Curried Couscous Chicken Salad Recipe By :Cooking Light Serving Size : 3 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 1/2 Teaspoon Salt 1/2 Teaspoon Curry Powder 2/3 Cup Couscous -- Uncooked 1 Cup Cooked Chicken Breast Halves -- Cubed 1/2 Cup Chickpeas, Canned -- Drained 1/2 Cup Red Cabbage -- Chopped 1/4 Cup Sliced Green Onions 1/4 Cup Celery -- Thinly Sliced 1 Teaspoon Grated Orange Rind 1/4 Teaspoon Pepper 1/4 Cup Orange Juice -- Plus 2 Tablespoons Orange Juice 2 Teaspoons Olive Oil Bring water, salt, and curry powder to a boil in a medium saucepan; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken and next 4 ingredients (chicken through celery). Combine orange rind and remaining ingredients in a bowl; stir with a whisk until blended. Add to couscous mixture; toss well. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Lentil Soup Recipe By :Cooking Light Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil 1 Cup chopped onion 1 1/4 Teaspoons curry powder 7 Cups water 3/4 Cup lentils 2 Tablespoons chopped fresh basil 2 Tablespoons balsamic vinegar 1/2 Teaspoon salt 14 1/2 Ounces diced tomatoes -- undrained fresh basil -- optional Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 4 minutes. Add curry; saute 1 minutes. Add water and lentils; bring to a boil. Cover; reduce heat. Simmer 40 minutes or until lentils are tender. Place 4 cups lentil mixture in a blender; process until smooth. Return mixture to pan. Add chopped basil, vinegar, salt, and tomatoes; cook until thoroughly heated. Garnish with basil if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Delectable Date Muffins Using Rice Flour Recipe By :USA Rice Federation Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Rice Flour 1/2 cups Brown Rice Flour 1 Tbsp Baking Powder 1/2 Tsp Xanthan Gum 1/2 Tsp Baking Soda 1/4 Tsp Salt 1 cups Lowfat Buttermilk 2 Eggs -- 1/2 cups Thawed Frozen Egg Sub -- Or 4e gg Whites 3 Tbsp Vegetable Oil 1/3 cups Orange Juice, Frozen Concentrate -- Thawed 1 Tbsp Grated Orange Peel -- Optional 1 cups Chopped Pitted Dates Dates add natural sweetness and extra fiber to these muffins which freeze beautifully. Makes 12 muffins Combine rice flour, brown rice flour, baking powder, xanthan gum; baking soda and salt in large bowl. Whisk together buttermilk, eggs, oil, juice concentrate and orange peel in med bowl; stir in dates. Make a well in center of flour mixture; pour in liquid mixture, and stir to combine. Spoon batter into lightly greased muffin cups. Use back of wet spoon to smooth muffin tops. Bake in 425F oven 18 - 20 min. Turn muffins onto wire rack to cool. Variation: Maple Rice Bran Muffins - Use 1 3/4 C rice flour and 1/4 C rice bran for flours; substitute 1/3 C maple syrup for orange juice concentrate; add 1 C chopped apples, 1 C raisins and 1 tsp ground cinnamon; omit orange peel and dates. Double-Corn Muffins - Substitute 1/2 C cornmeal for brown rice flour; omit orange juice concentrate; add 1/4 C water, and 2 Tbsp honey; add one 8 3/4 oz can corn kernels, drained, or 1 C frozen corn, 1/4 tsp red pepper flakes; increase salt to 1/2 tsp; omit orange peel and dates. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dinner In A Pumpkin Recipe By :Haunt Your House for Holloween - Cindy Fuller w/my adaptatio Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Theme - Pumpkin Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium Pumpkin -- 4 lbs 1/2 Pound Ground Turkey Breast 1/3 Cup Green pepper -- chopped 3/4 Cup celery -- chopped 3/4 Cup Onion -- chopped 1 Large Zucchini -- chopped 2 Cups Red cabbage -- chopped 1 Teaspoon Salt 1/4 Teaspoon pepper 1/4 Cup low-sodium soy sauce 2 Tablespoons Brown sugar 15 Oz Canned tomatoes -- drained 4 Oz Mushroom -- drained 1 Can Campbell's 98% Fat Free Cream of Chicken Soup 1 Cup Cooked rice Note: I have changed this recipe. It is different than originally posted. Using a sharp knife, cut lid from pumpkin and scoop out seeds and excess membrane. In a large, non-stick skillet sprayed with Pam, brown ground turkey, green pepper, celery, onion, zucchini, cabbage and cook over med. heat until turkey is browned. Add remaining ingredients. Mix well and place into pumpkin cavity. Place lid on pumpkin. Place in a foil-lined cookie sheet and bake at 350F for 1 1/2 hrs. To serve: Scoop out part of the baked meat mixture along with some pumpkin or cut the pumpkin into 4 wedges. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I made this last year and it was VERY good. I thought I was being so creative, until my neighbor next door called 2 days later asking to borrow some raisins because they were making a stuffed pumpkin for dinner too. I hope you like it. * Exported from MasterCook * Duxelles Of Mushrooms Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces Button Mushrooms 1/2 Cup Minced Onion Butter Flavored Cooking Spray 2 Teaspoons Minced Shallots 1/2 Teaspoon Salt 1/8 Teaspoon Pepper 1/8 Teaspoon Nutmeg Place the mushrooms in a food processor, and process until finely chopped, scraping down the sides of processor bowl occasionally. Place mushrooms and onion in a nonstick skillet coated with cooking spray over medium high heat; cook 3 minutes or until onion is tender. Add shallots, salt, pepper, and nutmeg. Cook 2 minutes; stir constantly. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Rice Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup white basmati rice 1 1/3 cups water 1 Maggi vegetarian vegetable bouillon cube 1/2 cup frozen green peas 2 tablespoons. dried currants 2 tsp. chopped salted roasted pistachios Combine water, bouillon cube and peas in pot. Bring to boil over med-high heat. Stir in rice and currants. Return to boil. Cover tightly, reduce heat to low and cook about 20 minutes, or until rice is done (don't peek too much or the rice won't cook right). Stir in nuts and let sit for 5-10 minutes to allow flavors to blend. Makes 2 servings (about 1 cup each). You can substitute your favorite nuts, or eliminate them altogether if you want. I found that this tiny bit, combined with the sweetness of the currants, added an incredibly "gourmet" flavor to an otherwise boring side dish. You could also substitute raisins or another dried fruit (chopped small) for the currants. I might try apricots and almonds next time! http://www.care2.com - The Best of The Internet...With A Green Twist! From "Leah H" - - - - - - - - - - - - - - - - - - - NOTES : I've never posted to the list before. I made this pilaf last night and ate it with the Morningstar Farms Spicy Wings that someone else mentioned. I dipped mine in buffalo wing sauce ... yummy and very spicy. Anyway, here it is (I'll probably use it at Thanksgiving). * Exported from MasterCook * Eggplant Miso Soup Recipe By :Lightly Ethnic Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Soups & Stews Theme - Japan Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Miso 2 Scallions -- chopped 1 Quart Hot water 1/2 Cup Lowfat Tofu -- cubed 1 Carrot -- chopped 1 Cup Japanese Eggplant -- julienned In boiling waster, add miso. Mash to dissolve. Add carrots, scallions, tofu and eggplant. Cook until veggies are tender. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 180.3 Total Fat 3.8g Sat Fat 0.4g Carb 25.1g Fib 6.7g Pro 13.2g Sod 1414mg CFF 18.4% * Exported from MasterCook * Fettuccine With Smoked Salmon, Goat Cheese, Leeks And Zucchini Recipe By :Epicurious.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium leeks (white and light green parts) -- halved lengthwise, sliced 2 zucchini -- halved lengthwise, sliced crosswise 1 1/4 cups nonfat half and half 2 1/2 ozs soft milk goat cheese (such as Montrachet) -- crumbled 12 ozs Angel Hair Pasta 1/4 pound smoked salmon -- chopped salt -- to taste white pepper -- to taste (1/4 tsp) Spray a nonstick skillet with Pam and heat over medium heat. Add sliced leeks and saute until golden and tender, about 10 minutes. Add sliced zucchini and saute until beginning to soften, about 3 minutes. Add half and half and boil until sightly thickened. Add crumbled goat cheese and stir until goat cheese melts. Remove sauce from heat. Season sauce with salt and generous amount of pepper. Meanwhile, cook pasta in large pot of rapidly boiling salted water until pasta is just tender. Drain. Top with sauce, then smoked salmon. Serve immediately. The original recipe called for sauteing the vegetables in 1/4 cup olive oil, also 5 oz of goat cheese, and 1 lb of fettuccine. Next time I'll try freshly grated Asiago. I think the stronger flavor would be good. Serving Ideas : Serve with steamed asparagus, a tossed salad of romaine, radicchio, tomatoes, grated carrots, and bread. Forest Glen Chardonnay is a good go with too. Source: "Bon Appetit April 1994 ~ Revised by Kristin" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fifteen Minute Pumpkin Risotto Recipe By :Sunset, Oct 1997 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Rice Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Onion -- Abt 8 Oz, Chopped 2 teaspoons Lowfat Margarine 1/2 Tsp Ground Nutmeg 2 Tbsp Cornstarch 3 1/2 cups Nonfat Veg Chicken Broth, Low Sod -- Note 1 1/2 cups Dry White Wine 1 cups Canned Pumpkin 3 cups Precooked Dried White Rice 1/2 cups Nonfat Parmesan Cheese Salt And Pepper Note 1: Original recipe used regular chicken broth In a 4 - 5 qt pan, combine onion, butter, and nutmeg. Stir often over high heat until onion is limp, 3 - 4 min. Mix the cornstarch smoothly with a little of the chicken broth. Add to pan along with remaining broth, wine, pumpkin, and rice. Stir mixture over high heat until boiling, 3 - 4 min. Cover and remove from heat; let stand 5 min. Stir in Parmesan cheese. Sprinkle portions with additional cheese and add salt and pepper to taste. Make 4 serving Prep and Cook Time: About 15 min From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fixing Culinary Mistakes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here are some tips on how to turn those experimental mistakes into, well, something edible. Runny fudge, goopy brownies, crumbly cookies: Spoon or sprinkle over ice cream. Cake falls apart: Break into chunks and layer in a glass bowl or glasses to make trifle or parfaits. Layer with fruit, ice cream, custard, dessert sauces, liqueur-laced whipped cream. Top with something decorative, like cherries or nuts. Cake or souffle fails to rise: Frost it and give it a new fancy name. Runny pie: Serve in individual bowls with ice cream. Burned pie: Remove burned part and serve in individual bowls with ice cream. About the only thing you can't fix is something that's burned through. However, you can trim off burned edges from baked goods if enough is left. You also can use the unburned portions for trifle or cut what's left into squares and then frost or add sauce to them. If you've burned something in a pan, you sometimes can scoop off the top layer into another bowl if you're careful to get none of the scorched stuff. Taste it to see if it's edible. White sauce or gravy that's lumpy: Pour or mash through a strainer (also good cure for curdled sauce); beat vigorously with a whisk or run briefly in food processor with metal blade. Dry meat or poultry: Serve with a sauce; use in stir-fry. Or shred and add liquid to make a burrito filling. Dry fish: Crumble and bind with an egg and some seasoning to make croquettes. Sauces or entree too thin: Thicken with 1 tablespoon cornstarch per cup of liquid. Or with mashed potato flakes or buds. Vegetable dish is blah: Have you added a little salt? If yes, try pepper, a dash of hot sauce, a squeeze of lemon, a sprinkle of something green such as chopped parsley. Don't do all these at once! Mushy vegetables: Puree into an elegant side dish sprinkled with an herb or spice. Or mash and serve in a cream soup. Increasing the volume can be a solution. For soups that are over salted, double the broth amount. If your salad is overdressed, add twice as much lettuce. Or if the lettuce isn't limp yet, drain out what dressing you can, then dump the salad onto paper towels, cover with more paper towels and rub off some of the excess dressing. Salty soup, broth, gravy or stew can be fixed with sliced raw potato. Cook until the potato is translucent, then fish it out and discard it. Entree too spicy: Add milk or cream or increase the volume with an unspiced batch. For doctoring purposes: Keep these ingredients in your pantry - sherry, tube of tomato paste, basic spices, instant vanilla pudding, cheese sauce or cheese soup, mashed-potato flakes, dehydrated onions. By Judy Walker Copyright 1999, Arizona Central From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flavored Shiitake Recipe By :Japanese Cooking for the American Table, Karen Green Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 large dried shiitake -- (5 to 10) 1/3 cup saki 1/3 cup soy sauce 1 tablespoon sugar Yield: 4 to 8 servings Cover dried mushrooms with warm water and let soak for several hours, preferably 24. To cook, bring mushrooms with soaking liquid to a boil, then slightly reduce heat and continue to cook until all water is absorbed. Add sake, soy sauce, and sugar; stir well to mix ingredients. Continue to cook until all flavorings are absorbed. Let mushrooms cool to handle. Remove center core, if desired. If mushrooms are bite size, serve whole. If they are large, slice into thick strips, about 3 to 4 per mushroom. Serve as hors d'oeuvres. SHIITAKE: Dried mushrooms. These are the most commonly used oriental mushrooms. In Japan, they are available fresh during the autumn through spring. Mushrooms need to be reconstituted in warm water. Japanese cooking: soak mushroom in enough water to cover for several hours (minimum 3 to 5 hours, better yet, 24 hours) or until the texture is as tender as desired. The entire mushroom can be used. Squeeze dry, reserving liquid and soaking water to flavor soups. Often sliced into matchstick-size juliennes Chinese cooking: soak for 30 minutes, remove and discard the tough center core (or save to season broth). Popular in salads and in grilled, braised, simmered and one-pot dishes. Store dried mushrooms in a sealed container in a cool dry place. Source: Karen Green (1982), Japanese Cooking for the American Table From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Most dried mushrooms are earthy. Here is a recipe I was going to post last week. I've been studying Karen Green's book about Japanese cooking. She's noted that the Chinese cook prefer chewier shitake. The Japanese cook will soak longer so that they can use all of the mushroom cap. My (paraphrased) notes about soaking follow the recipe. --- Try serving this recipe as an appetizer at your next dinner party. * Exported from MasterCook * Florentine Squash Bake Recipe By :Cooking Light, October 1994, page 135 Serving Size : 6 Preparation Time :0:04 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Theme - Pumpkin Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup all-purpose flour 1/8 Teaspoon ground red pepper 2 Cups skim milk Vegetable cooking spray 1/2 Cup chopped onion 3 Cloves garlic -- minced 2 Ounces grated Gruyere cheese -- (1/2 cup) 10 Ounces frozen chopped spinach -- (1 package) thawed and squeezed dry 5 Cups cooked spaghetti squash 3 Ounces chopped prosciutto -- (2/3 cup) Place flour and red pepper in a bowl. Gradually add milk, blending with a wire whisk until smooth; set aside. Coat a large saucepan with cooking spray, and place over medium-high heat until hot. Add onion and garlic; saute 1 minute. Add milk mixture, and cook 6 minutes or until thickened, stirring constantly. Add cheese and spinach; stir well. Remove from heat; stir in squash and prosciutto. Spoon mixture into a 13 x 9-inch casserole coated with cooking spray. Bake at 375F for 20 minutes. Yield: 6 servings. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Pineapple Buttermilk Sherbet Recipe By :Riverside PE 10/1999 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sugar 1/2 cup orange juice 4 pounds ripe pineapple 1 cup buttermilk In a small heavy saucepan over medium heat, stir sugar and orange juice until sugar dissolves. Remove from heat and cool. Halve pineapple lengthwise, including the crown. With a small sharp knife cut around the pulp leaving about 1/2-inch thick shell. With a spoon scrape out any remaining loose pieces and juice. Cover and refrigerate pineapple shells. Cut out and discard any hard core from the pulp. Cut pulp into cubes. Drain cubes well. Measure 2 cups fruit and 1/2-cup pineapple juice. In a food processor or blender puree pineapple with the juice or chop pineapple very fine and mix with juice. Add the orange/sugar syrup and buttermilk; whirl or stir until well-blended. Pour into an 8-inch square metal pan; cover and freeze about 3 hours until semi-frozen. Take from freezer and stir until smooth; refreeze several hours or until firm enough to spoon or scoop into the reserved pineapple shells. Cover and freeze until firm. Let stand at room temperature 10 minutes before serving. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Pineapple Buttermilk Sherbet Recipe By :Riverside PE 10/1999 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups buttermilk 10 ounces canned crushed pineapple -- drained 2/3 cups sugar 1/4 cup chopped walnuts 1/2 teaspoon vanilla In a bowl combine the buttermilk, drained crushed pineapple, sugar, walnuts and vanilla; mix well. Cover and freeze for 1 hour. Take from freezer and stir well. Return to freezer for at least 2 hours before serving. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Filled Acorn Squash Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium Acorn Squash 2 Ounces Dried Apricot Halves 1 Tablespoon Raisins 2 Tablespoons Apricot Preserves 1 Tablespoon Water 1 Dash Salt 1 Tablespoon Sliced Almonds Cut squash in half lengthwise; discard seeds and membrane. Place squash, cut side down, in a vegetable steamer; arrange apricots around squash. Place steamer over boiling water in a Dutch oven. Cover and steam 15 minutes or until squash is crisp-tender. Coarsely chop apricots. Combine chopped apricots and next 4 ingredients (raisins through salt). Spoon evenly into each squash half. Cover and steam 5 minutes or until squash is tender. Sprinkle with toasted almonds. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic And Basil Bread Recipe By :kramerl@gdb.org (Laurie Kramer) Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Flour 1 cups Water Heated To 105F 1 Pkg Yeast 1 Tbsp Sugar 1 Tsp Salt -- Or Less 3/4 Tsp Dried Basil 3/4 Tsp Garlic Powder Note that the ingredients are based on a 1 pound loaf made in a bread machine (hence no kneading instructions are supplied). From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Apple Cake Recipe By :So Fat, Low Fat, No Fat Desserts by Betty Rohde Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 baking or cooking apples such as Granny -- (4 to 5) Smith 2 cups granulated sugar -- plus 5 Tbsp granulated sugar 2 tsp ground cinnamon 3 cups all-purpose flour 1 1/4 tsp salt -- (optional) 1 1/2 tsp baking soda 1 1/2 tsp baking powder 1 cup Egg beaters(r) 99% egg substitute 1 cup applesauce 2 tsp vanilla extract 1/3 cup orange juice --- Glaze: 1 1/2 cups powdered sugar 2 Tbsp solid-type or pourable fat-free margarine 1 Tbsp water -- (1 to 2) Preheat the oven to 350. Spray a Bundt pan with vegetable oil spray. Dust with flour, completely covering surfaces. Tap out excess flour; set aside. Peel, core and thinly slice the apples into a bowl. Combine 5 Tbsp sugar with the cinnamon; sprinkle over the apples and toss to cover them evenly; set aside. In a large mixing bowl, combine the flour, remaining 2 cups sugar, salt, soda and baking powder. Whisk to blend evenly. Add the egg substitute, applesauce, vanilla and orange juice. With an electric mixer, blend on low speed for 1 minute; increase speed and blend an additional 3 minutes. Fill the prepared pan with alternating layers of batter, then apples, then batter, then apples, ending with batter. Bake for one hour and 30 minutes or until a tester comes out clean. Remove to a wire rack for 10 minutes, then invert to remove from the pan and continue to cool. Meanwhile prepare the glaze by mixing the ingredients until smooth. Drizzle on the cooled cake. Less than 1 gram of fat per serving. From Susannah Kolesar - - - - - - - - - - - - - - - - - - - NOTES : We are having our new pastor over for dinner tomorrow night and then going to a concert. I don't know if the pastor likes low fat food, but that's what he'll get here. Thought I would share the main course and dessert recipes with you. In addition we'll have rice pilaf and steamed asparagus. Want to come over and join us? [also see CHICKEN PAPRIKASH] Now here's dessert. * Exported from MasterCook * Ghoul-ade For Halloween Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Low Fat Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Envelope Kool-Aid grape flavor unsweetened mix 1 Envelope Kool-Aid orange flavor unsweetened mix 2 Cups sugar 3 Quarts cold water 1 Qt Ginger Ale -- chilled Mix Kool Aid's together with sugar, in large pitcher. Add water and mix. Just before serving, add ginger ale. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Oriental Sauces & Gravies Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Garlic -- finely chopped 2 Tablespoons Brown bean paste 1/4 Cup Ginger -- finely chopped 1 Serrano chili Stemmed, Finely Chopped 2 Tablespoons White vinegar 1 Tablespoon Sugar 1 Tablespoon Soy Sauce, Low Sodium 3 Sprigs Cilantro -- chopped Mix all ingredients thoroughly. Use immediately or at least within 6 hours of preparation as the favours will get stronger the longer the sauce sits. This thick, dark, rich and spicy sauce goes well with as a dipping sauce with bland foods such as tofu. William Crawford & Kamolmal Pootaraksa, "Thai Home-Cooking" From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gingersnap Pumpkin Pie Recipe By :Cooking Light Magazine, October 1997 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups gingersnap crumbs -- finely crushed --about 43 cookies 2 1/2 tablespoons reduced-calorie stick margarine -- melted 2 tablespoons granulated sugar cooking spray 1 1/2 cups pumpkin puree --fresh or canned 3/4 cup packed brown sugar 1 tablespoon cornstarch 1 teaspoon ground cinnamon 1 teaspoon vanilla extract 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 2 large egg whites 1 large egg 12 ounces evaporated skim milk 1. Preheat oven to 325F. 2. Combine first 3 ingredients in a bowl; toss with a fork until moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 325 oF for 5 minutes; cool on a wire rack. 3. Combine pumpkin and remaining ingredients in a bowl. Pour into prepared crust. Bake at 325 for 1 hour or until a knife inserted in center comes out clean. Cool on a wire rack. Yield: 10 servings (serving size: 1 wedge). CALORIES 295 (25% from fat); FAT 8.2g (sat 2.0g, mono 3.4g, poly 2.1g); PROTEIN 6.6g; CARB 50g; FIBER 0.6g; CHOL 36mg; IRON 3.0mg; SODIUM 195mg; CALCIUM 189mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Tomatoes Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Small Plum Tomatoes -- Cut In Half Vegetable Cooking Spray 1 Tablespoon Dry Bread Crumbs 2 Tablespoons Crumbled Lowfat Feta Cheese With Basil And Tomato 1/4 Teaspoon Dried Oregano 1/8 Teaspoon Pepper Preheat toaster oven to 350F. Place tomato halves on toaster oven pan coated with cooking spray. Sprinkle breadcrumbs over each tomato half, and top with cheese. Sprinkle with oregano and pepper. Bake at 350F for 20 minutes. Serve warm. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Olive Sourdough Bread Recipe By :Lynn Alley Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons yeast 2 1/2 cups bread flour 1/2 cup additional bread flour -- as needed 1 1/2 teaspoons salt 1/2 cup Biga (sourdough starter) 1 1/2 cups pitted an chopped green olives -- or thinly sliced 3 cups whole wheat bread flour cornmeal -- as needed Dissolve the yeast in warm water. Mix in the biga, then the flour and salt and knead thoroughly. Mix in the chopped green olives last. Oil a large mixing bowl with olive oil and let the bread rise, covered with a damp towel, until doubled. Punch down the dough, cover the bowl again, and allow it to rise a second time until doubled in bulk. Turn the dough out onto a lightly floured board and shape into two rustic rounds. Place the rounds on a baker's peel dusted generously with cornmeal and let rise until doubled. Preheat the oven, with a baker's peel in it, to 425F. Slide the risen dough quickly onto the baking stone and bake for 45 minutes or until the loaves sound hollow when tapped on the bottom. Each slice: 176 cals (11% from fat); 2g fat, 3g fiber. Description: "Triple rise small rounds white (sour-dough) bread dotted with green olives" Source: "Chile Pepper No/De 99" Yield: "2 loaves" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for chopped green olives. To pit olives, smack them with the side of a chef's knife or meat cleaver to expose the pit. Then remove the pit and chop the olives. Lynn Alley, 1995, Lost Arts: A cook's guide to making Vinegar, Curing Olives, Crafting Fresh Goat Cheese and Simple Mustard, Baking Bread and Growing Herbs. * Exported from MasterCook * Halloween Ideas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Theme - Pumpkin Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Hints for Halloween fun Take a teaspoon or so of black paste for food and stir it into any basic sugar cookie recipe. The dough will turn a rich black that's perfect for making bat cookies. Regular green food coloring does nice things to Halloween Jello. Make a bowl of orange jello and when it's semi-solid drip several drops of green coloring onto the surface and stir them in gently. They'll swirl into dark demonic tornado clouds - a dab of back whipped cream made by adding more of that black paste to partially whipped cream makes a pleasantly disgusting finishing touch. Scrambled eggs feel and look much more like brains than cold spaghetti - add a few drops of green, red and blue food coloring as you're beating the eggs and the final product will frighten even the most hardened child. A drop of two of red coloring turn grapefruit sections pale pink making them into very convincing thumbs. Drop a pint of cherry tomatoes into a pot of boiling water, blanch them for a minute and then drain and slip off their skins. Instant bloody eyeballs. If you stir baking soda into vinegar, it'll foam right out of the glass. You can also shake salt over a lighted jack o lantern candle and make blue sparks. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham Slice With Blueberry Sauce Recipe By : Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fruit Low Fat Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2 pound fully-cooked ham center slice -- cut 1-inch thick 1/3 cup water 1 tablespoon cornstarch 1/3 cup apricot preserves 2 tablespoons brown sugar 2 tablespoons dry red wine 4 teaspoons lemon juice 1 cup fresh blueberries Trim fat from edge of ham slice, if necessary. Place ham slice on rack in a shallow baking pan. Bake at 350F for 30 minutes. Meanwhile, for the sauce, in a small saucepan combine water and cornstarch; stir in apricot preserves, brown sugar, wine, and lemon juice. Cook and stir over medium-low heat for 5-6 minutes or until thickened and bubbly. Stir in blueberries; cook and stir 2-3 minutes more. To serve, spoon sauce atop ham. Source: "National Pork Producers Council" S(Internet address): "http://www.nppc.org" T(Cooking Time): "0:30" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I thought this sauce would be good over sauteed boneless skinless chicken breasts...over polenta. And it would be lowfat. * Exported from MasterCook * Harvest Soup Recipe By :Don Schonnop Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups defatted chicken broth or vegetable broth 1 tart apple -- cored and roughly chopped 1 potato -- chopped 1 large onion -- chopped 1 cucumber -- peeled, seeded, and chopped 2 carrots -- peeled and chopped 1 leek -- washed and sliced 1 red pepper -- seeded and chopped 1/2 acorn squash or small butternut salt and pepper 1/4 teaspoon curry powder -- or more 1/2 cup Fat Free half and half minced cilantro or parsley -- for garnish Peel, seed and chop the squash. Bring the stock to a boil in a large soup pot, then add all the chopped vegetables. Return to a boil, add salt and pepper to taste, then reduce heat and simmer until tender--about 25 minutes. Puree, solids first, then return to pot, bring to a simmer, and season with curry. Stir in cream. When ready to serve, ladle into bowls and sprinkle the minced herbs on top. EACH 174 cals, 11% cff, 2g fat, 5g fiber. Source: "Soup Song www.soupsong.com" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This soup is a beautiful autumn color, with the sweet sun-ripened flavor of a summer harvest...which in fact, it is. It was contributed by Don Schonnop, a father of four who says "I like to help in the kitchen with our family, and soups happen to be one of my favorites. Especially on the cold and wet months." This recipe, served hot, makes a rich and satisfying lunch, especially with half a sandwich on the side. * Exported from MasterCook * Healthy Scalloped Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons vegetable oil 1/2 cup chopped onion 1/4 cup flour salt and pepper 1/2 teaspoon paprika 2 teaspoons minced thyme 2 cups skim milk 2 pounds russet potatoes -- peeled and thinly sliced 2 tablespoons fresh parsley additional paprika Preheat oven to 350 degrees. Grease a 2 quart casserole. Saute the onion in the oil until soft. Stir in the flour, salt, pepper, paprika, thyme, and milk. Mix well and cook until the sauce comes to a boil and is thickened. Layer the potatoes in the casserole, placing a small amount of sauce in between each layer. Pour the remaining sauce over the top. Cover and bake for 75 minutes. Uncover and bake for an additional 20 minutes or until the potatoes are tender and the top is nicely browned. Sprinkle the top with additional paprika and parsley. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a perennial favorite. This dish is not fat free. It has about 6 grams of fat per serving. It has no cholesterol and only 175 calories per serving. This tasty version may not be as rich as other versions, but it has enough body and taste to be very good. * Exported from MasterCook * Hearty Vegetable Stew Seasoned With Beef Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 1/2 Ounces Fat-Free Beef Broth 1/2 Pound Chuck Roast 1 Tablespoon Olive Oil -- Divided 4 Cups Sliced Onion 1/3 Cup Tomato Paste 3 Garlic Cloves -- Minced 3 Cups Carrots -- Cubed 3 Cups Red Potatoes -- Cubed 2 1/2 Cups Mushrooms -- Quartered 1/2 Cup Dry Red Wine 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 10 Ounces Frozen Green Peas -- Thawed 2 Tablespoons Water 1 Tablespoon Cornstarch Chopped Fresh Parsley -- Optional Bring beef broth to a boil in a small saucepan; cook 15 minutes or until reduced to 2 cups. Set aside. Trim fat from roast; cut meat into 1/2 inch cubes. Heat 1/2 teaspoon oil in a large Dutch oven over medium-high heat. Add beef; brown on one side. Remove from pan, and set aside. Heat 1/2 teaspoon oil in pan over medium high heat. Add onion, tomato paste, and garlic; cook 5 minutes, stirring constantly. Return beef to pan. Add reduced broth, carrots, and next 6 ingredients (carrots through peas); bring to a boil. cover, reduce heat, and simmer 45 minutes or until vegetables are tender. Combine water and cornstarch in small bowl; stir well. Add to stew. Bring to a boil; cool 1 minute, stirring constantly. Ladle into soup bowls; garnish with parsley, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty, Beef, Pasta And Spinach Minestrone Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Extra Lean Ground Round 6 Cups Water 14 1/2 Ounces No-Salt-Added Whole Tomatoes -- Undrained And Chopped 4 3/8 Ounces Minestrone Soup, Packet 1/2 Cup Macaroni -- Uncooked 10 Ounces Frozen Chopped Spinach -- Thawed And Drained Cook ground round in a large Dutch oven over medium heat until the meat is browned, stirring to crumble. Drain well, and return meat to pan. Stir in water, stewed tomatoes, and soup mix, and bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes, stirring occasionally. Stir in pasta and chopped spinach, and simmer for 7 minutes or until the pasta is tender. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Spaghetti Frittata Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Cooked Spaghetti 2 Tablespoons Chopped Fresh Parsley 1 Tablespoon Chopped Fresh Basil 1 Teaspoon Chopped Fresh Tarragon 1/2 Teaspoon Chopped Fresh Rosemary 2 Ounces Fat-Free Cream Cheese -- Cut In Small Pieces 1/4 Teaspoon Pepper 5 Large Egg Whites -- Lightly Beaten 1 Large Egg Yolk -- Lightly Beaten Vegetable Cooking Spray 3 Garlic Cloves -- Minced 6 Slices Sliced Tomato -- 1/4 Inch Thick 1/4 Cup Asiago Cheese -- Grated Preheat oven to 450F. Combine first 9 ingredients in a large bowl, and stir well. Set aside. Place a 10-inch nonstick skillet coated with cooking spray over medium heat until hot. Add garlic; saute 3 minutes. Stir in spaghetti mixture; spread evenly in bottom of skillet. Cook over medium-low heat 5 minutes or until almost set. Arrange tomato slices over frittata; sprinkle with Asiago cheese. Wrap handle of skillet with foil; place skillet in oven, and bake at 450F for 5 minutes or until set. Note: Substitute 3/4 cup egg substitute for 5 egg whites and 1 egg yolk, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hobo Bread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Raisins 2 Tsp Baking Soda 1 cups Boiling Water 1 cups Sugar 1 Egg -- Beaten 2 cups All-Purpose Flour 3 Tbsp Shortening 1 Tsp Salt Soak raisins with the baking soda in the boiling water. Mix and let stand until cool. Add the rest of the ingredients. Pour into greased bread pan. Bake at 350F until toothpick comes out clean. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Glazed Acorn Squash Recipe By :Cooking Light, Nov/Dec 1993, page 152 Serving Size : 4 Preparation Time :0:04 Categories : Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium acorn squash -- (each 1 pound ) 1/4 cup honey 1 tablespoon lemon juice 1/4 teaspoon ground cardamom Cut each squash in half lengthwise, and discard seeds and membrane. Combine remaining ingredients, and spoon into squash shells. Place squash shells in an 11- x 7- x 2-inch baking dish. Cover dish, and bake at 350 deg for 1 hour and 10 minutes, basting squash occasionally with the honey mixture. Uncover dish, and bake an additional 5 minutes or until the squash is tender. Yield: 4 servings (serving size: 1 squash half). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honeyed Apple Torte Recipe By :Cooking Light Magazine September 1999 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup honey 2 Tablespoons fresh lemon juice 3 Granny Smith apples -- peeled and each cut -- into 8 wedges(about 1 1/4 pounds) 3/4 cup granulated sugar 6 Tablespoons butter or margarine -- softened 1/4 cup packed brown sugar 1 teaspoon vanilla extract 2 large eggs 1 teaspoon grated lemon rind 1 cup all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt Cooking Spray 1 tablespoon granulated sugar 1/2 teaspoon ground cinnamon 1. Preheat oven to 350 degrees F 2. Combine honey and lemon juice in a large nonstick skillet; bring to a simmer over medium heat. Add apples; cook 14 minutes or until almost tender stirring frequently. Remove from heat; set aside. 3. Beat 3/4 cup granulated sugar, butter, brown sugar, and vanilla at medium speed of a mixer until well-blended (about 4 minutes). Add the eggs, 1 at a time, beating well after each addition. Beat in the lemon rind. Lightly spoon floor into a dry measuring cup, and level with a knife. Combine the flour, baking powder, and salt, stirring well with a whisk. Gradually add the flour mixture to the sugar mixture, beating at a low speed until blended. Pour batter into a 9-inch springform pan coated with cooking spray. 4. Remove apples from skillet with a slotted spoon; discard remaining liquid. Arrange apple slices spoke-like on top of the batter, pressing slices gently into the batter. Combine 1 tablespoon granulated sugar and cinnamon; sprinkle evenly over apples. Bake at 350 for 1 hour or until cake springs back when touched lightly in the center. Cool in pan on a wire rack. Cut into wedges using a serrated knife. Yield 10 servings (serving size: 1 wedge) Calories 272 (27% from fat; FAT 8.3g (sat. 4.6g, mono 2.4g, poly 0.5g); PROTEIN 2.7g; CARB 48.7g; FIBER 1.4g; CHOL 63 mg; IRON 1mg; SODIUM 194mg; CALC 46mg From "Rick & Amanda" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Mustard Sauce #2 Recipe By : Serving Size : 13 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Dry mustard 3 Tablespoons Cold water -- plus 1 1/2 tsp This is a hot and sharp mustard that is indispensable to deep-fried and other appetizers. Mix together mustard and water until smooth. Let stand 5 minutes before serving. Cover and refrigerate any remaining mustard. Serve with appetizers. Makes 1/3 cup From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 6.3 Total Fat 0.4g Sat Fat 0g Carb 0.3g Fib 0g Pro 0.4g Sod 0mg * Exported from MasterCook * Huguenot Torte Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup egg beaters(r) 99% egg substitute -- * 3/4 cup sugar 2 teaspoons vanilla 1 teaspoon freshly squeezed lemon juice 1/4 cup flour 1/2 teaspoon freshly grated nutmeg 2 teaspoons baking soda 1/4 teaspoon salt 1 cup chopped apples 1/2 cup chopped toasted pecans -- ** whipping cream maple syrup toasted pecans * orig was 2 eggs ** orig was 1 cup pecans Preheat the oven to 325 degrees. In a blender or food processor, blend all of the ingredients except the apples and pecans in the order they are listed, making sure that each ingredient is well mixed before adding the next. Fold in the apples and pecans. Pour the batter into a well greased 10 inch pan. Bake for 30-35 minutes, or until the top is brown and crusty. Cool the torte. (The layers are supposed to separate). Before serving whip the cream with the maple syrup. Dollop each serving with the cream and top with the pecans. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus Dip Using Grits Recipe By :Home Matters Serving Size : 20 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Cooked Grits 4 Tbsp Fresh Lemon Juice -- To 5 Tbsp 1/2 cups Tahini 3 Cloves Garlic -- Pressed 1 Tsp Salt Cayenne Pepper -- To Taste 15 Oz Garbanzo Beans -- Drain, Save Liquid 1/4 cups Chopped Parsley In blender or food processor, blend grits, lemon juice, tahini, garlic, salt, cayenne and 1/4 cup bean liquid until smooth. Add garbanzo beans, blending to a rough consistency -- not too smooth. Makes 2-3 cups. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Cooking With Garlic Recipe By :Fast and Healthy, Jan/Feb 1996, pg 41 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Garlic A Guide to Cooking with Garlic For the best flavor, crush garlic before chopping and mincing to release its aromatic oils. First trim off the stem end. Set the clove on a work surface; place the broad side of the knife blade directly on the garlic and press down on the blade with the heel of your hand to crush the clove. The outer peel will slip off; discard it. Then chop or mince the garlic. Raw Pressed Garlic: Full garlic power. Some cooks won't use a garlic press, claiming it breaks down the garlic too much, making the essential oils too strong and unsavory. Use raw pressed garlic in dressings and pastas only when you want this full, full flavor. Raw Chopped Or Minced Garlic: Best strong flavor. Add raw chopped or minced garlic to salsas, sauces and spreads, or combine with parsley, lemon zest, salt and pepper to sprinkle over pasta, rice or eggs. Raw Whole Cloves: Mildest raw form. Use raw whole cloves when you want just a hint of garlic flavor. Drop cloves into marinades and salad dressings. Spear them with the fork you use to beat eggs for scrambles, omelets and quiche. For a little more oomph, cut the clove in half and run it along the inside of your salad bowl. Sauteed Chopped or Minced Garlic: Strongest of the cooked garlic flavors. (Minced garlic is slightly stronger than chopped.) Enlivens dishes with a full garlic flavor but none of the pungency of the raw clove. Cook garlic in a little oil, butter, wine or stock at the beginning of a variety of recipes, from spaghetti and meatballs to coq au vin. Sauteed or Simmered Whole Garlic Cloves: For a delicate hint of mild garlic flavor, saute whole cloves briefly in the oil you use to cook vegetables and meats. Discard the garlic before adding other ingredients. Simmer whole cloves with potatoes, greens or beets and remove the garlic before serving. Use whole cloves in stocks and soups - unpeeled for an even lighter touch. Roasted Whole Garlic Cloves: These offer a wonderful caramel flavor. Add whole cloves - skin on or off - to roasting vegetables or meats. To serve, pop unpeeled cloves out of their skin and enjoy the sweet garlic with the rest of the roast. Baked Head of Garlic: The sweetest, most mild flavor; almost buttery. No appetizer could be simpler. Remove any loose outer peel from a head of garlic and trim the top to expose just a bit of the cloves in side. Rub the garlic head with a little olive oil, drizzling a bit over the tops of the cloves. Enclose it in an earthenware garlic baker or foil and bake it at 350 deg F until soft, about 45 min. Separate the cloves, squeeze the garlic out of the peel and spread it with a knife onto crusty bread. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Fig Facts Recipe By :GH, June 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- No Ingredients Figs are highly perishable, so get your money's worth. Buy fruit that is heavy, smells fresh (not musty) and is soft to the touch. Use figs promptly; they'll keep, refrigerated, for only a day or 2. Rinse gently. The entire fruit is edible, skin and all - just discard the stem. Varieties: Adriatic: Named for the Adriatic Sea, an arm of the Mediterranean, this fig has pale pink flesh and light green skin. It's high sugar content, retained as the fruit dries to a golden shade, makes this a blue-ribbon choice for fig bars and pastry fillings. Black Mission (or Mission): Names for the Spanish missionaries who planted fig trees along the fertile CA coast, this fruit has deep purple flesh or black skin and tender, pink flesh. It's popular n recipes calling for dried or fresh figs, such as compotes or chutneys. Calimyrna: The Smyrna fig comes from the ancient Turkish city that once went by that name, but the Calimyrna is its descendant, grown in CA. This large, greeenish-yellow fig is know for its sweet crunch (thanks to so many tiny edible seeds) and appealing nutlike flavor; it's the best-selling dried variety. Kadota: A favorite for canning and preserving, this fig is the American version of the Italian Dattato. Its thick skin is a pretty amber when ripe; the flesh is purple and practically seedless. Nutritional profile per serving: 2 med fresh or dried figs: about 75 - 100 Cal; Fib 4 g Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Lettuces Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Arugula - AKA "rocket". Peppery arugula mixes well with milder greens. Small leaves are mildest; larger ones, sharper. Belgian Endive - These delicate, white, spear-shaped leaves with yellowish tips really stand out in a bowl of *greens*. Their slightly bitter flavor is best combined with other greens. Bibb Lettuce - These small, tender, crinkled leaves are delicately flavored. Tossing them with other greens brings out their understated taste and texture. Curly Endive - Often called "chicory", the frilly, dark green outer leaves are bitter; the pale green inner leaves, sweet. Mix with any greens. Mache - These tender, velvety leave offer a sweet, nutty flavor. Combine with either bitter or mild greens. Red Leaf Lettuce - Long, ruffled, red tipped leaves contribute a milk, sweet taste, gentle texture, whether served alone or with zesty varieties. Radicchio - Ruby-red or reddish-purple, these bitter leaves make a pretty contrast with *green* greens. They're best with milder varieties. Romaine - AKA "cos", romaine has large, long red or green leaves with a crunchy "rib" down the middle and a sweet taste. Great alone or in a mix. Watercress - Small, round, delicate looking watercress leaves pack a peppery punch. Mix them with milder greens. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Country Style Pork And Potatoes Recipe By :Kazuo Orimo Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Potatoes Theme - Japan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 green onions 1 Teaspoon salad oil 8 Ounces lean pork loin 1 Medium onion (halved) BROTH: 2 Tablespoons soy sauce 1/3 Cup sake or dry vermouth 1/4 Cup water 1/4 Cup mirin or sweet sherry POTATOES: 3/4 Pound red potatoes 1 Dash pepper -- (optional) 1 Teaspoon sugar PREPS: * Green onions: Cut the green onions into 1/2-inch lengths. Separate the white parts from the greens, which will be added last. * Trim pork and cut into 1/2-inch cubes. * Cut onion in half lengthwise. Slice horizontally into 1/4-inch wide strips. Separate the rings. * Combine the broth ingredients in a measuring cup. BRAISING THE MEAT: Heat a 1, to 2-quart pan over medium-high. Add oil and pork -- a portion at a time if necessary. Stir often until meat is well browned; remove from pan as browned. Add sliced onions to pan and stir often until limp, about 5 minutes. Return meat to pan and add the broth mixture. Bring to a boil on high heat. Cover and simmer gently (lowest setting) for 25 minutes. Brush and rinse potatoes. Do no peel. Cut potatoes in half lengthwise if large, then cut into 1/4-inch thick slices. Add potatoes, the white part of the scallions, pepper (if using), and sugar. Do not stir. Increase heat to bring liquid to a boil, then cover and simmer gently (lowest setting) until potatoes are tender when pierced, about 25 minutes. Stir in green onion tops. Taste broth and adjust sweetness. Ladle into individual wide soup/pasta bowls. Offer soy sauce as condiment. PER SERVING: 433 cals, 7g fat, (19% cff), 5g fiber. I was skeptical about trying this pork and potato dish. I couldn't imagine what the result would taste like. All those onions! Well, Bob loves all those onions so we went ahead and tried this. Very glad we did. The broth is clear and has a teriyaki-like flavor. This is not a "stew" in the sense of blended flavors. It's more classical Japanese where each ingredient is an element. The added garnishes (see serving ideas) are not sprinkled or mixed but served as complements. If you don't like pork, I've listed a few substitutes that I think would work having tasted this dish. Serving Ideas : Make room in the bowl for these separate complements: steamed broccoli tossed with a few drops of sesame seed oil and dry-pan toasted sesame seed; finely shredded carrot; thinly sliced cucumber dressed with sweetened natural rice vinegar and a grating of orange peel. Description: "Homestyle version of Niku-Jaga (Braised meat and potatoes)" Cuisine: "Japanese" Source: "Sunset, October 1988" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Radish Salad Recipe By :Ruth Law, Pacific Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salads Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces red radishes (large bunch) 1 1/2 teaspoons rice vinegar 1 teaspoon sugar 1/2 teaspoon low-sodium soy sauce 1 teaspoon toasted sesame seeds -- more or less radish leaves -- garnish Wash the radishes well to remove all grit. Trim, reserving a few leaves for garnish, and thinly slice. Combine vinegar, sugar and soy and mix to dissolve sugar. Add the radishes. Refrigerate for 1 hour. When ready to serve, sprinkle with sesame seeds and garnish with radish leaves. Each dish: 19 cals, 1g fat, 1g fiber. Variation: Add half a cucumber, peeled, seeded and diced. Serving Ideas : Relish for Shabu Shabu (Japanese hot pot) or grilled fish or chicken. Description: "Sweet and sour on the side" Cuisine: "Japanese" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Here's another salad-condiment that we like.