* Exported from MasterCook * Chicken And Barley Stew Recipe By :Reggie Dwork Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Grains & Cereals Main Dishes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 C Pearl Barley 1/2 C Quinoa 1 Skinless Boneless Chicken Breast -- Bite-Sized Pcs 2 Med Carrots -- Chopped 2 Celery -- Ribs 1/2 Lg Purple Onions -- Chopped 2 Cloves Garlic 1 Tsp Sage 1 Tsp Thyme 1 Tsp Poultry Seasoning 20 Oz Nonfat Chicken Broth Water -- To Cover And -- Additional As Need I browned the chicken in a frying pan sprayed with nonstick cooking spray. Put it and all the other ingredients into the crockpot. I put enough water in to cover everything and checked it every few hours so that it would not cook dry. Cooked it on low about 7 hrs. It was excellent!! Created, tested and entered into MasterCook for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 224.3 Fat 1.8g Carb 39.9g Fib 7.2g Pro 12.9g Sod 158mg CFF 7.1% * Exported from MasterCook * Chicken And Veal Loaf Recipe By :Evaj Serving Size : 6 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds boned and skinned chicken breasts -- ground 1 pound ground veal 2 whole egg whites 2 slices bread -- soaked-water or wine 2 cloves garlic -- minced 1/4 cup Yoshida's gourmet sauce -- or Worcestershire 2 tablespoons soy sauce, low sodium 1/2 teaspoon salt 1/8 teaspoon pepper 1 1/2 tablespoons Italian seasoning --Combine all ingredients in a large bowl and mix well. --Place in loaf pan --Bake at 350 for 1 hour - - - - - - - - - - - - - - - - - - - NOTES : ***Can add chopped onions as well. ***Can substitute Worcestershire sauce for Yoshida's gourmet sauce. I created this a couple of weeks ago and I don't think that I posted it to the list yet. I served it to some guests and they really liked it, so I thought I'd pass it along * Exported from MasterCook * Chicken Applecream Recipe By :(Krista A Schmidt Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 chicken breast halves without skin -- chopped 1 tablespoon canola oil 2 medium apples -- peeled and sliced 1/4 cup applesauce 1/4 cup water 1/3 cup chopped onion 1 tablespoon fresh basil leaves -- chopped fine 1/2 teaspoon salt 1 cup fat-free sour cream 1 tablespoon flour 16 ounces spinach pasta, fresh -- cooked In a large frying pan, cook chopped chicken in oil with 1 teaspoon of chopped basil over medium heat until browned and not pink inside, about 10 minutes. Remove from skillet. Add apples, chopped onion, rest of basil leaves applesauce, water and salt to the skillet. Bring to a light boil. Reduce heat to simmer; cover and cook until apples are tender. Combine sour cream and flour; add to the apple mixture. Stir and cook until cream sauce is warm. (Do not boil, as this will cause sour cream to separate.) Add chicken pieces and stir. Arrange spinach pasta on a serving plate. Top with Chicken Applecream. Calories per serving 541.8, 6.8 fat, 11.6 % fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Chile Cheese Soup Recipe By :Jennifer Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts 1 medium onion -- chopped 2 garlic cloves -- minced -- Pam I Can't Believe It's Not Butter Spray 2 chicken bouillon cube 1 cup hot water 1 teaspoon cumin 16 ounces fat-free sour cream 3 cups skim milk 2 cups nonfat cheddar cheese -- shredded 1 can creamed corn -- (16 oz) 1 can green chiles -- (4 oz) chopped -- and undrained 1 teaspoon cayenne pepper -- less to taste 1 medium tomato -- chopped Cut chicken in small pieces. Brown chicken, onion and garlic in Pam and ICBINB until chicken is no longer pink. Dissolve bouillon in water; add to the pan along with the cumin; bring to a boil. Reduce heat; cover and simmer for 5 minutes. Add milk, sour cream, cheese, corn, chilies and pepper. Cook and stir over low heat until the cheese is melted. Stir in tomato; serve immediately. Serves 8-10. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Club Sandwich Recipe By :Cooking Light(Katherine L. Rodman ) Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons no-salt-added tomato juice 2 tablespoons balsamic vinegar 2 skinless boneless chicken breast halves -- (4-ounce) Vegetable cooking spray 1 Dash pepper 4 slices turkey bacon 6 slices light sourdough bread -- toasted (3/4-ounce) 1 tablespoon reduced-calorie mayonnaise 2 cups romaine lettuce -- loosely packed & torn 8 slices tomato -- 1/4-inch-thick (about 1 medium) Combine tomato juice and vinegar in a shallow dish; set aside. Place each piece of chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness using a meat mallet or rolling pin. Add chicken to vinegar mixture. Cover and marinate in refrigerator for at least 1 hour, turning chicken occasionally. Remove chicken from marinade; discard marinade. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add chicken; cook 2 minutes on each side or until done. Remove from skillet, and sprinkle with pepper; set aside, and keep warm. Cook turkey bacon in a microwave oven according to package directions. Cut each bacon slice in half crosswise; set aside, and keep warm. Spread 1 side of each of 2 slices of bread with 3/4 teaspoon mayonnaise. Top each with 1/2 cup lettuce, 2 tomato slices, and 1 chicken breast half; cover with another slice of bread. Top each with 1/2 cup lettuce, 2 tomato slices and 4 half-slices of bacon. Spread 1 side of remaining slices of bread with 3/4 teaspoon mayonnaise; place on top of each sandwich. Cut each sandwich in half, and secure with wooden picks. Yield: 2 sandwiches. Nutritional Info: CALORIES 370 (26% from fat); PROTEIN 38.9g; FAT 10.5g (SAT 2.3g, MONO 3.1g, POLY 2.2g); CARB 32.9g; FIBER 7.9g; CHOL 94.5mg; IRON 1.8mg; SODIUM 931mg; CALCIUM 37mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Paprika Recipe By :Campbell's label (LRW979@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast 1 can creamy chicken mushroom soup 1/3 cup sour cream -- OR plain yogurt 2 teaspoons paprika 1/8 teaspoon ground red pepper In skillet, in 1 Tablespoon hot margarine, cook chicken 10 minutes or until browned on both sides. Remove. In skillet, combine soup, sour cream, paprika and pepper. Heat to boiling. Return chicken to skillet. Cover; cook over low heat 5 minutes or until chicken is no longer pink; stir often. Serve with noodles. Serves 4. - - - - - - - - - - - - - - - - - - - NOTES : * I used fat free sour cream and it earned rave reviews around here---posted lf-list and eat-l list 10-4-96 * Exported from MasterCook * Chicken Pot Stickers Recipe By :Cooking Light, Mar 1996, pg 168 Serving Size : 30 Preparation Time :0:00 Categories : Appetizers Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Vegetable Oil -- * See Note 2 cup Cabbage -- Green, Finely choppe 1/2 cup Water 1/2 Lb Ground Turkey -- Or Chicken 1/3 cup Green Onions -- Minced 1 tablespoons Ginger Root -- Minced, Peeled 1/2 teaspoon Salt 1/2 teaspoon Dark Sesame Oil 1 Egg White 1 Clove Garlic -- Crushed 30 Won-Ton Wrappers 2 teaspoon Cornstarch 2 teaspoon Vegetable Oil -- Divided, **Note 1 cup Water -- Divided *NOTE: Original recipe called for 2 t vegetable oil...this much is not needed. **NOTE: Original recipe called for 4 t vegetable oil...again, this much is not needed. Heat 1 t vegetable oil in a large nonstick skillet over medium-high heat. Add cabbage; cook 9 min or until lightly browned, stirring frequently. While cabbage cooks, add 1/2 C water, 1 T at a time, to keep cabbage from sticking to pan. Spoon cabbage into a medium bowl; let cool completely. Add chicken an next 6 ingredients (chicken thru garlic) to bowl; stir well. Working with 1 won ton wrapper at a time (cover remaining won ton wrappers to keep them from drying out), spoon about 1 T chicken mixture into the center of each wrapper. Moisten edges of wrapper with water, and bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch; cover loosely with a towel to keep them from drying out. Heat 1 t vegetable oil in a large nonstick skillet over medium heat. Place half of pot stickers in bottom of skillet; cook 3 min or until bottoms are lightly browned. Add 1/2 C water to skillet; cover and cook 3 min or until the liquid is absorbed. Place pot stickers on a serving platter; set aside, and keep warm. Wipe the skillet with a paper towel. Repeat procedure with remaining vegetable oil, remaining pot stickers, and remaining water. Yield: 30 appetizers Serving size: 1 pot sticker Excellent!! Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 42 Fat 1.3g Carbs 5.1g Fiber 0g Protein 2.3g Sodium 91mg CFF 27.9% * Exported from MasterCook * Chicken Stroganoff #3 Recipe By :Weight Watchers (Jean E. Mulrenan) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp vegetable oil -- I used PAM 10 Oz skinless boneless chicken breast -- cut in 1/2" strips 2 Cups sliced mushrooms 1 Cup onion -- sliced 1 Cup low-sodium chicken broth 2 Tsp all-purpose flour 3 Tbsp nonfat sour cream 1 Tsp red wine vinegar 1 Tsp dijon-style mustard 1/4 Tsp black pepper 1. In medium skillet, heat 2 tsp oil (or PAM); add chicken. Cook over medium high heat; stirring frequently, until golden brown. Remove chicken from skillet, set aside. 2. In same skillet, add mushrooms and onions. Cook, stirring frequently, until all liquid has evaporated and onions are golden brown. 3. In small bowl, with wire whisk, combine broth and flour, blending until flour is dissolved; strain and add to skillet. Stirring constantly, bring liquid to a boil over high heat; reduce heat to low. Simmer 10 minutes, stirring frequently. 4. Stir reserved chicken into broth mixture; simmer 5 minutes. Remove skillet from heat; stir in sour cream, vinegar, mustard and pepper. makes four servings fat = 6 grams fiber = 2 grams *I served over angel hair pasta! DELICIOUS!!! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Peach Chutney Sauce Recipe By :Cooking with Fruit, Payne and Senior (Sharon Badian) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Peach Chutney Sauce: 1 tablespoon olive oil -- or olive oil cooking spray 1 clove garlic -- minced 1 shallot -- minced 1 teaspoon fresh ginger -- minced 2 tablespoons cider vinegar 1/4 cup dark brown sugar 3/4 pound peaches -- (about 2), firm,ripe -- peeled and thinly sliced 1/4 cup raisins -- preferably golden 1 tablespoon dijon mustard 1 pinch cayenne pepper -- or to taste Chicken: olive oil cooking spray 1 1/2 pounds skinless boneless chicken breast -- or other pieces Here's a really tasty recipe I made tonight. If you make the chutney in advance, this is very easy and quick. I made the chutney last week and I think it probably improves with age. This recipe comes from Cooking with Fruit by Rolce Redard Payne and Dorrit Speyer Senior. In a saucepan heat the oil and saute the garlic, shallot, and ginger over low heat for about 3 minutes, or until shallot is soft and translucent but not brown. Add the remaining ingredients, cover the pan, and cook over medium to low heat for 10 minutes. Check and stir frequently to avoid sticking and burning. Remove from heat and use at once or place in a jar and refrigerate. May be kept in refrigerator for up to 2 weeks. Preheat the oven to 400 F. Spray a large ovenproof dish with cooking spray. Place the chicken in one layer and spread chutney over the meat. Bake for 40 minutes, basting twice during the cooking. [I didn't do the next part and it still was great.] Pour off juice into a small saucepan and reduce over high heat for about 5 minutes. Stir to prevent sticking. Remove chicken from oven and pour sauce over and serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Portobellas And Wine Recipe By :Karen Kording Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon olive oil 1 Pound boneless chicken 1/2 Teaspoon salt -- * 1/2 Teaspoon black pepper -- * 1 Package fresh portobella mushrooms -- sliced (6 oz) 1/3 Cup chicken broth -- * 2 Tablespoons chicken broth 1/2 Cup dry white wine -- * 1 Teaspoon dried rosemary -- crumbled 2 Teaspoons flour 1/2 Cup lowfat sour cream -- * * These amounts may not be accurate. They are an estimate because the recipe, as posted, contained non-ASCII characters for all fractional amounts. Adjust as appropriate. Heat oil in large skillet. Season chicken with salt and pepper. Add to skillet. Saute 6 minutes or until golden, turning halfway through. Remove to platter. Drain off all but 1 Tbs. drippings. Place skillet over medium heat. Add mushrooms; saute for 5 minutes, turning over halfway through the cooking. Return chicken to skillet, along with 1 cup chicken broth, wine and rosemary. Cover. Simmer 15 minutes or until chicken is tender. Whisk together flour and remain broth in a small cup or bowl until smooth and well blended. Whisk into the skillet; cook, stirring occasionally for 3 to 5 minutes or until sauce is thickened and bubbly. Stir in the sour cream; gently heat. 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Dogs Recipe By :(Anita Matejka) Serving Size : 6 Preparation Time :0:10 Categories : Chilis Eat-Lf Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 hot dog buns 6 fat free hot dogs -- cooked ----Chili Sauce---- 1/2 teaspoon olive oil 1/2 lb ground chicken breast, skinless 1/2 cup onions -- chopped 1 clove garlic -- minced 15 1/2 ozs dark red kidney beans -- drained 8 ozs no-salt-added tomato sauce 2 teaspoons chili powder ----Toppings---- 1/2 cup fat-free cheddar cheese -- grated 1/2 cup onions -- chopped In a skillet, heat oil over medium heat. Add chicken, 1/2 cup onions, and garlic. Cook until chicken is no longer tender and vegetables are tender. Stir in kidney beans, tomato sauce, and chili powder. Simmer 15 minutes. Place hot dogs in buns. Top with sauce. Sprinkle cheese and remaining onions over each hot dog. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Banana Cake Recipe By :One-Pot Cakes,Andrew Schloss w/ Ken Bookman(Reggie Dwork) Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsp Diet Margarine -- *Note 2 Oz Semisweet Chocolate Chips -- **Note 2 Bananas -- Very Ripe 1/2 C Sugar -- ***Note 1 Pinch Salt 1 Tsp Vanilla Extract 1 Egg -- ****Note, Plus 1 Egg beaters(r) 99% egg substitute 1/2 Tsp Baking Soda 1 C Flour *NOTE: Original recipe used 1/4 lb unsalted butter (1 stick) **NOTE: Original recipe used 2 ounces unsweetened chocolate, broken into pieces ***NOTE: Original recipe used 1 C sugar ****NOTE: Original recipe used 2 eggs Preheat the oven to 350 deg F. Grease and flour an 8-inch layer pan. In a large heavy saucepan over medium heat, begin melting the butter. When it's half melted, stir in the chocolate. Remove from the heat when the chocolate is half-melted, and stir until the butter and chocolate are fully melted. Add the bananas and mash with the back of a fork until almost incorporated. Stir in the sugar, salt, vanilla, and eggs. Add the baking soda in pinches, breaking up any lumps with your fingers. Stir in thoroughly. Stir in th flour, just until mixture is blended. Pour and scrape the batter into the pan and bake for 45 minutes, or until a tester inserted in the center comes out clean. Cool in the pan on a rack for 10 minutes. Remove from the pan and cool on the rack for about 15 minutes more. This was very, very good. I didn't have any unsweetened chocolate in the house so I used the semisweet chocolate chips I had. Since I decreased the sugar...it wasn't very sweet which I enjoyed. Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 197.1 Fat 5.5g Carbs 34g Fib 0.9g Pro 3.6g Sod 149mg CFF 24.7% * Exported from MasterCook * Chocolate Banana Smoothie Recipe By :Sweet & Scrumptious Chocolate (Lavon Moffat) Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups skim milk 2 large banana -- cut into cubes 1/2 teaspoon vanilla extract 1/2 cup chocolate syrup In a blender or food processor, combine 1 1/2 cups milk, bananas, vanilla & choc. syrup. Blend until smooth. Add remaining milk & blend again. Serve immediately. 198 cal, 1 g fat 4%, 131 mg sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Fudge Pound Cake Recipe By :Bobbie Serving Size : 20 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 2 cups sugar 1/2 cup nonfat yogurt 1 cup cocoa 1 1/3 cups water 1/3 cup nonfat yogurt 6 egg whites 2 teaspoons vanilla 2 teaspoons baking powder I just tried my favorite chocolate fudge pound cake recipe this weekend in a low fat version and it turned out wonderful. Here it is for all of you chocoholics. PLEASE NOTE: I HAVE MADE IT BY NOT FOLLOWING THE DIRECTIONS EXACTLY AND HAVE BEEN DISAPPOINTED. THE TIMING IS VERY IMPORTANT AS THE CAKE COMES OUT VERY FINE TEXTURED AND PERFECT ONLY IF YOU FOLLOW THE TIMING EXACTLY. Mix flour and sugar. Cut in 1/2 cup nonfat yogurt.. Add: cocoa, water and 1/3 cup nonfat yogurt. Beat 5 minutes at medium speed on mixer. CHILL 1 HOUR MINIMUM. THIS IS VERY IMPORTANT. Beat 1 minute. Add 2 egg whites and beat 1 minute. Add 2 egg whites and beat 1 minute. Add 2 egg whites and beat 1 minute. Add vanilla and beat 2 minutes. Add baking powder and beat 2 minutes. Pour into greased pan that has been dusted with cocoa, tube, bundt, loaf, etc. Bake 1 hour 45 minutes approximately in preheated 300 degree oven. Calories 143.8 Total Fat .7 Cholesterol 0.0 %cff 4.3 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chuck Wagon Beef Roast Recipe By :Pillsbury Good-For-You Dinners 9/96 (Lavon Moffat) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds round roast, trimmed -- (Eye of round) 3/4 cup ketchup 3/4 cup apple juice -- or white wine 1 tablespoon brown sugar 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/8 teaspoon cayenne 1 tablespoon soy sauce Spray a Dutch oven with Pam. Heat over medium high heat until hot. Add roast; cook 4-6 minutes, turning to brown evenly. Combine ketchup & remaining ingredients. Pour over roast & cover tightly. Bake at 325 F for 2 1/2 hours or until roast is tender. To serve, slice roast thinly; arrange on serving platter. Spoon sauce over slices. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Cheesy Garlic Smashed Potatoes. NOTES : Increase cayenne to 1/4 tsp if desired. I increased oregano to 1 teaspoon Per serving: 190 cal, 5 g fat 8%, 65 mg chol, 590 mg sod Here are the potatoes. I peeled my potatoes because of my family's preference. Also, I didn't need the entire 1/2 cup of buttermilk so don't just dump it in or the potatoes will be too thin. I also used fat free cheese but the analysis will be for the regular. * Exported from MasterCook * Cinnamon Apple Syrup Recipe By :Veggie Life, Nov 1996, pg 31 (Reggie Dwork) Serving Size : 5 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups Apple Juice -- Or Cider 3 tablespoons Light Brown Sugar 3 tablespoons Honey 1 tablespoon Lemon Juice -- Or Juice Of 1/2 Lemon 2 Cinnamon Sticks 2 teaspoons diet margarine -- *Note *NOTE: Original recipe used 2 T margarine or butter...I reduced it but still wanted the flavor....it was just for texture...next time I will remove it completely. Combine the apple juice, brown sugar, honey, lemon juice, and cinnamon sticks in a small, heavy saucepan. Bring to a boil and simmer about 10 minutes to reduce the liquid by one third. Remove from heat, remove cinnamon sticks, add the margarine, and swirl to melt. Serve the syrup warm, or cool and keep for up to 2 weeks, covered in the refrigerator. Reheat before serving. Makes about 1 1/4 C. For a delicious and simple variation without the fat, just heat frozen apple juice concentrate with 1/2 t ground cinnamon for each 6 oz. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was really good....next time I will thinly slice an apple and put it on top of the Belgian waffles and pour the sauce over the top of that. We put this on top of some Belgium waffles for brunch today and had a very nice meal. Cal 112.6 Fat 1.2g Carb 27.6g Fib 3.1g Pro 0.3g Sod 21mg CFF 8.6% * Exported from MasterCook * Cleaning Mushrooms Recipe By :Miscellaneous Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup flour ----- 1/4 cup baking soda water I have a friend who puts the mushrooms in a bag, adds water & 1/4 cup flour - shakes 'em up, rinses & "works like a charm" too >From: "Rund, Sharen" ----- >Speaking of cleaning things, I learned a good way to clean mushrooms. Dump a >1/4 cup of baking soda in a bowl of water that covers the mushrooms, stir & >let sit for 10 minutes or so. Works like a charm. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cocoa Banana Muffins Recipe By :All Bran (Lavon Moffat) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 2 teaspoons baking powder 1/2 teaspoon salt 2 tablespoons cocoa 1/2 cup sugar 1 1/2 cups All-Bran(r) Cereal 3/4 cup skim milk 2 large egg whites 2 tablespoons oil 1 cup sliced bananas -- pureed Combine flour, baking powder, salt, cocoa & sugar. Combine All-Bran & skim milk. Let stand 2 minutes. Add egg whites & oil. Beat well. Stir in banana. Add flour mixture stirring just until moistened. Spoon into 12 muffin cups that have been sprayed with Pam. Bake at 400F for 25 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cocoa Frosting (For Frosted Brownies) Recipe By :Gretchen Gregory Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat dry milk -- not instant 1/4 cup water 1/4 cup cocoa -- sifted -- or carob powder 1/4 cup honey 1/4 teaspoon instant coffee granules 1 1/2 teaspoons vanilla In medium saucepan, mix nonfat milk powder in water. Place over medium heat and stir in cocoa and honey. Cook and stir about 15 minutes until thickened. Towards the end of the cooking time, add coffee granules. Remove from heat and stir in vanilla. Let cool 5-10 minutes then frost brownies. Frosting will continue to thicken as it cools. NOTE: Recipe makes enough to frost 12 cupcakes or one 9" cake layer. May also be used as a sauce or topping: Decrease cooking time to 3 minutes and serve while still hot or warm. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Butter Recipe By :McDougall (Kathy Lonquist ) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup cornmeal 1 cup water 1/4 cup water 1 teaspoon lemon juice -- (1 to 2) 1 teaspoon no-salt seasoning blend Put the cornmeal and 1 cup water in a small saucepan and cook, stirring constantly until smooth and thick. Place in blender with remaining ingredients and process until smooth. Add more water if needed to achieve the consistency of a spread. use: as a butter substitute on toast or bread or over hot vegetables. Will keep for a week in the refrigerator. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous With Dried Apricots Recipe By :Bon Appetit,adpted (Joanne McAndrews Eisenman) Serving Size : 12 Preparation Time :0:25 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 2 1/4 cups couscous 1 1/4 cups dried apricots -- thinly sliced 2 1/4 teaspoons ground cinnamon 1/2 teaspoon ground allspice 1 bunch green onions -- chopped 6 tablespoons fresh basil -- thinly sliced Bring water to boil either in saucepan or glass Pyrex measuring cup in microwave. Combine couscous, apricots, and spices in large bowl. Add boiling liquid. Cover immediately with plastic wrap or lid; let stand until water is absorbed, about 5 minutes. Uncover, fluff with fork. Cool. Mix green onions and basil into couscous. ----- Per serving: 175 Calories; less than one gram Fat (2% calories from fat); 5g Protein; 38g Carbohydrate; 0mg Cholesterol; 9mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Dip Recipe By :Cooking Light WWW Katherine L. Rodman Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup low-fat sour cream 2 tablespoons reduced-calorie mayonnaise 1 tablespoon skim milk 1 tablespoon prepared horseradish 1/2 teaspoon dry mustard 1/2 teaspoon Worcestershire sauce 1/4 teaspoon hot sauce 1 tub nonfat cream cheese -- (8-ounce) 1 cup lowfat cheddar cheese -- shredded (4 ounces) 1/2 pound fresh lump crabmeat -- drained 1/8 teaspoon paprika Position knife blade in food processor bowl; add first 8 ingredients.Process until smooth, scraping sides of processor bowl once. Spoon mixture into a bowl; stir in Cheddar cheese and crab. Cover and chill. Sprinkle with paprika; serve with unsalted crackers or breadsticks. Yield: 3-1/2 cups Serving size: 1 tablespoon. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Beets Recipe By :Quick & Delicious Vegetable Delights, Johna Blinn Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can beets -- drained & diced -- (16 oz.) 1 can cranberry sauce -- whole (16 oz.) -- or jellied cranberry sauce 2 tablespoon orange juice 1 teaspoon grated orange rind 1 dash salt Combine all ingredients in a saucepan; heat thoroughly, stirring occasionally. Serve at once. Delicious with turkey or ham. >From: hnewling@mindspring.com (Helen Newling) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Cornbread Recipe By :Veggie Life, Nov 1996, pg 24 (Reggie Dwork) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup White Flour -- Unbleached 1 1/3 cups Yellow Cornmeal 1 tablespoon Baking Powder 1/2 teaspoon Salt 1/2 cup Dried Cranberries 1/2 cup Egg Beaters(r) 99% Egg Substitute -- *Note 1/4 cup Honey 1 cup skim milk -- Or Plain Soy 1/2 teaspoon Sunflower Oil -- **Note *NOTE: Original recipe used 2 large eggs -- so if you want to substitute something for the whole eggs use what ever you normally use but make sure it is equivalent to 2 large eggs. **NOTE: Original recipe used 2 T sunflower oil Preheat oven to 400 deg F and lightly spray an 8 inch square baking pan. In a mixing bowl, whisk together flour, cornmeal, baking powder, and salt. Stir in cranberries and set aside. In another bowl, whisk together eggs, milk, honey and oil. Add to dry ingredients and mix just until blended. Pour batter into prepared pan and bake until top is lightly browned and a toothpick inserted in the center comes out clean, about 30 minutes. Makes 12 servings. Ovo This was very good...definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 136.7 Fat 0.6g Carb 28.5g Fib 1.6g Pro 4.5g Sod 227mg * Exported from MasterCook * Cranberry Muffins #2 Recipe By :Quick & Healthy, Winter, 1996 (Reggie Dwork) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Unsweetened Applesauce 3/4 cup Nonfat Dry Milk Powder -- Reconstituted, *Note 1 egg beaters(r) 99% egg substitute -- **Note 1/2 teaspoon Canola Oil -- ***Note 2 cup Flour -- Unbleached 1/2 cup Sugar 2 teaspoon Baking Powder 1/2 teaspoon Baking Soda 1/2 teaspoon Ground Cinnamon 1/2 cup Cranberries -- Coarsely Chopped *NOTE: Original recipe used skim milk. **NOTE: Original recipe used 1 whole egg. ***NOTE: Original recipe used 3 T canola oil. Coat 12 muffin cups with nonstick spray. Combine applesauce, milk, egg and oil. Whisk together flour, sugar, baking powder, baking soda and cinnamon. Gently mix in cranberries. Stir into applesauce mixture, and mix until just combined. Divide batter among muffin cups. Bake at 400 deg F until a toothpick comes out clean, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. These are pretty good. Entered into MasterCook and tested for you by Reggie Dwork Recipe By :Reggie Dwork Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Pound Loaf: 2 1/4 teaspoon Active Dry Yeast 3 cup Bread Flour 2 tablespoons Honey 1/4 cup Cranberries -- Dried, Rehydrated 1/2 cup Pumpkin Puree -- Plain Not The One -- W/ The Spices 1 teaspoon Pumpkin Pie Spice 1 teaspoon Salt 2 teaspoon Wonderslim -- Or Can Use -- 1 T Oil 3/4 cup water I put everything into the baking pan of my bread machine, selected light crust and started it up. This has a wonderful smell and tastes great. Entered into MasterCook, created and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 106.5 Fat 0.5g Carbs 22g Fiber 1.1g Pro 3.4g Sod 135mg CFF 4.2% * Exported from MasterCook * Cranberry Relish #3 Recipe By :Redbook, Nov.'96 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Bag fresh cranberries -- (12 oz.) 1/2 Cup seedless raspberry preserves 1/2 Cup orange marmalade Makes 2-1/2 cups Wash cranberries and discard any soft ones. In food processor, chop cranberries, add preserves and marmalade and pulse just to combine. This can be made a few days ahead. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Tomato Soup Recipe By :The Art of Cooking for the Diabetic (Robin Carroll-Mann) Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces tomatoes, canned 1/2 cup onion -- chopped 2 tablespoons tomato paste 1 1/2 cups chicken broth 1 bay leaf 1/2 teaspoon salt 1/8 teaspoon pepper 3/4 cup evaporated skim milk 1 tablespoon parsley -- chopped Cut tomatoes in bite-sized pieces and place with tomato liquid in a saucepan; add onions, tomato paste, chicken broth, bay leaf, salt, and pepper. Bring to a boil; simmer, uncovered, for 5 minutes. Remove bay leaf. Cool about 15 minutes, then turn into blender or food processor fitted with steel blade. Cover; blend at low speed until well-mixed. Meanwhile, heat milk, but do not allow it to boil or burn. Combine tomato mixture and hot milk. Simmer, stirring constantly, until hot enough to serve. Garnish with parsley. - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 74.3 calories, 0.5 gr. fat, 6% calories from fat If 2% low-fat evaporated milk is used: 89 calories, 2 gr. fat Diabetic food exchanges: 1 Vegetable + 1/2 Carbohydrate * Exported from MasterCook * Creamy Irish Potato Soup Recipe By :The McKeesport Daily News (Lavon Moffat) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons diet margarine -- (Fleischmann's) 1/2 cup celery -- chopped 1/2 cup onion -- chopped 3 cups potatoes -- peeled & cubed 14 1/2 ounces low sodium chicken broth 1/4 teaspoon pepper 1 1/2 cups 1% milk Saute celery & onion in margarine until tender. Add potatoes, broth & pepper. Heat to boiling. Reduce heat to low. Cover & cook 15 - 20 minutes or until potatoes are tender. Remove from heat. Blend half of soup mixture (approximately 2 cups) & 3/4 cup of milk together until smooth. Return to pan with remaining milk. Add clams at this point, if using. Heat through. If desired, top each serving with chopped green onion & shredded nonfat cheese. Variation: Add 1 can drained clams to soup after pureeing. - - - - - - - - - - - - - - - - - - - NOTES : For Rachael, here is our favorite potato soup. It doesn't make a lot & is quick & easy. Per serving without clams: 121.6 cal 4.1 g fat (25.9%) 4 mg chol. 387 sodium * Exported from MasterCook * Daffodil Cake Recipe By :Nathalie Dupree,4/95(Grace Wagner ) Serving Size : 8 Preparation Time :3:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups cake flour 1 3/4 cups sugar 1 3/4 cups egg whites -- 12-14 large eggs 1 1/2 teaspoons cream of tartar 1/4 teaspoon salt 1 1/2 teaspoons vanilla 5 egg yolks 2 tablespoons cake flour 2 tablespoons sugar 1 tablespoon lemon peel -- grated, or lime peel Glaze: 1/2 cup sugar 2 tablespoons cornstarch 1 cup water 2 tablespoons lemon peel -- grated, or lime peel 2 tablespoons lemon juice -- or lime juice 1 tablespoon butter Bake at 375. Sift the flour and 3/4 C. of the sugar together three times. In a large mixing bowl, whisk the egg whites, cream of tartar, and salt until soft peaks form. Gradually beat in 1 C. sugar and continue to beat until very stiff peaks form. Sift about 1/4 of the flour mixture over the egg whites, gently folding. Repeat with remaining flour mixture, 1/4 at a time. Fold in vanilla. Remove one-third of the batter and set aside. In a separate bowl, beat egg yolks, 2 T. flour and 2 T. sugar until thick and pale yellow. Stir in the lemon peel. Fold about 1/2 C. of the reserved batter mixture into eggs to lighten them, then gently fold egg yolk mixture into reserved batter. Spoon white and yellow batters alternately into an ungreased tube pan. Run knife gently through batter to eliminate air pockets and to swirl the batters. Bake in lower third of oven for 35 - 40 mins. Invert pan to cool. When cool, remove from pan and spoon warm glaze over top or serve sauce on the side. Glaze: Cook sugar, cornstarch and water over medium heat till smooth and thickened. Add lemon peel, juice and butter and heat till warm. Serves 8 at 385/5 and .3 gms fiber - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deep Dish Apple Pie Recipe By :(Jennifer Kersten ) Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups apples -- sliced and peeled -- sweet varieties are best 1 cup apple juice, from frozen concentrate -- undiluted 3 teaspoons tapioca -- (3 to 4) -- or cornstarch or flour 1 teaspoon lemon juice -- optional 1 teaspoon cinnamon -- (1 to 2) -- or nutmeg or apple pie spice 2 whole pie shell -- 8-inch If you don't know how to make pie crust from scratch buy some at your local supermarket. Mix the apples, apple juice concentrate, thickener and spice. Stir it until the apples are well coated. Add the lemon juice, if desired. The lemon juice will keep the apples lighter-colored. Taste your mixture to make sure you put enough spice in it. Place this mixture into a 9x13 baking dish. Roll out your pie crust (enough for 2 8" pies) into a rectangle to top your baking dish. Seal the edges of the baking dish with the crust. Cut slits in the top of the pastry and bake at 425 degrees for about 45 minutes until it's golden brown and bubbly. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Desperate For Chocolate Low-fat Shakes Recipe By :Health Zone at AOL (BunnyMama@aol.com) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups skim milk 3 ounces fat-free sugar free instant chocolate -- (1 package) pudding 1 1/2 cups fat-free ice cream -- any flavor Pour milk into blender container. Add pudding mix and ice cream. Cover and blend on high speed 15 seconds or until smooth. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dhb's Spaghetti Sauce Recipe By :Denise Bannister from her mother-in-law, Mrs. Nasello Serving Size : 60 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 75 pounds ripe tomatoes -- creole or roma 3 cups onion -- chopped 15 cloves garlic -- minced 3 cups green bell pepper -- chopped 3 pounds mushrooms -- sliced 5 tablespoons fresh basil -- chopped 1/2 cup Italian parsley -- chopped * -- (flat leaf parsley) 1/4 cup olive oil -- good stuff** salt -- to taste My sister is making several life-style changes. She's a busy executive, so we wanted to make it easy for her to eat with little preparation but be healthy and free of red meat. Her late mother-in-law came to the U.S. from Italy and this is how she taught my sister to make sauce. We started at the Green Market at 8 am and finished after supper time. Obviously, it can be cut down if you can't face three boxes of tomatoes. * Don't substitute curly parsley. ** It does not have to be the extra-virgin stuff, but you do want it to flavor the sauce, so use something worth eating. Do not reduce the oil. It serves as a flavoring and not just a medium for sauteing the veggies. Wash & core tomatoes. Cut in quarters or sixths. Put tomatoes in large non-aluminum pot, wides is better than narrow. Bring to boil stirring frequently to insure bottom tomatoes don't burn. Smash on tomatoes as you go. Bring to simmer and simmer about 15 minutes. Put everything through a food mill to remove seeds and skin. [Trust me, this is easier than peeling and seeding them before you start, especially with 75 lbs tomatoes! You will have about 28 quarts. Put liquid back on stove and saute onion in olive oil. Add green pepper, garlic and mushrooms and cook slowly until they start to caramelize. Add to simmering tomato juice. After about an hour add basil and parsley. Cook to reduce to half, about two hours. [Obviously you could cook it more if you like it thicker.] Stir bottom frequently and regularly because the pulp will settle to the bottom and burn if you don't. Place in half-pint jars and process in boiling water20 minutes. Makes 60 half-pint, single, servings. >From: "hassell@eecs.tulane.edu" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat plain yogurt 1 teaspoon dried dill 1 tablespoon onion -- finely minced -- optional 1 pinch salt This is quick, easy and removes most of the sour taste from yogurt. I like it over simple broiled, baked or even microwaved chicken breast. Will keep about a week in the fridge but is best when used immediately. Stir together and serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dill-lemon Rice Mix Recipe By :MC-Recipes List (Ellen C.) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Holidays & Gifts Homemade Mixes Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Long-Grain Rice -- Uncooked 4 teaspoons Dill Weed -- Or Dill Seed 8 teaspoons Chicken Bouillon -- Instant 5 teaspoons lemon peel -- dried, grated 2 teaspoons Salt Combine all ingredients in a large bowl and blend well. Put about 1 1/2 cups of mix into 3 1-pint airtight containers and label as Dill-Lemon Rice Mix. Store in a cool, dry place and use within 6 to 8 months. Makes about 4 1/2 cups of mix. Dill-Lemon Rice: Combine 1 1/2 cups of mix, 2 cups cold water, and 1 T butter or margarine in a medium saucepan. Bring to a boil over high heat; cover and reduce heat. Cook for 15 to 25 minutes until liquid is absorbed. Makes 4 to 6 servings. >From: Gerald Edgerton - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dried Lemon Or Orange Zest Recipe By :Robin Goldberg Isaacs Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole lemon -- or 1 whole orange Lightly grate lemon or orange zest, being careful not to grate the bitter white pith. Using a homemade food dryer, lay grated zest on racks. You many need to cover the racks with cheesecloth to prevent zest from falling through the slats in the racks. Dry zest according to food dryer manufacturer's directions, or follow oven drying directions below. Zest should be crisp in 1 to 2 hours. Yield: 1 orange yields 2 teaspoons dried zest 1 lemon yields 1 teaspoon dried zest Variation Oven Drying: Dry with oven door slightly open and oven temperature at 145 degrees F. Use an oven thermometer to regulate the heat and keep it at 145 degrees. You will need to turn the trays if one area of the tray is drying more than the other. Zest will be crisp in 1 to 1 1/4 hours. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Chicken And Pasta Recipe By :Campbell's Soup (Anita A. Matejka) Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp olive oil 1 lb ground chicken breast, skinless -- cooked 1/2 c onions -- chopped 1/2 c red and green bell peppers -- chopped 10 3/4 ozs low-fat cream of mushroom soup 1/2 c water 1 c twist pasta -- cooked 1 1/2 c frozen mixed vegetables -- thawed In a skillet, heat oil over low heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in cream of mushroom soup, water, pasta, and mixed vegetables. Cover and cook over low heat for 5 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Etouffee #2 Recipe By :smithg Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package brown gravy mix --(check fat grams-Pioneer is low) 1/4 cup yellow onion -- thinly sliced 1 clove garlic -- (1 to 2) hot sauce --such as Tabasco,buffalo, Cajun chef, etc 1 chicken breast 1/2 can tomato paste * chicken browning stuff * For a long time, I only used chicken or vegetable stock to brown chicken. Some people use Pam, et al. Now I generally use 1 t olive oil and 1T stock (chicken base & water) Prepare gravy mix according to directions. Mix tomato sauce with 1 cup of water. Stir until no longer lumpy. Cut chicken into bite size pieces. Brown chicken, garlic, & onion. Add gravy tomato mixture & hot sauce. this is definitely to taste; know your fire level. Cook until chicken is done all the way through & gravy is thick. Add more water (about 1/4 c at a time) as necessary to prevent sticking & keep gravy from clumping up. And keep stirring this, too. Serve over cooked rice. If you try this with fish, cook the fish separately & add only at the last minute. Unless you like rubber fish. - - - - - - - - - - - - - - - - - - - NOTES : I've made this with fish & shrimp and no meat at all. [smithg] * Exported from MasterCook * Eclairs Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box low-sodium club crackers 2 packages small vanilla fat & sugar free pudding 3 cups skim milk 8 ounces lite Cool Whip -- you could use fat free if you wanted 1 low fat milk chocolate frosting Layer the bottom of a 9x13 pan with crackers, mix the pudding with skim milk, when pudding is thick, mix in the Cool Whip. Then put 1/2 the mixture over the crackers, then put more crackers over that mixture and put remaining mixture over crackers. Then frost another layer of crackers with frosting and put on top. Chill overnight for best results. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Garbanzo Stew Recipe By :Washington Post (Jackie Nowicki ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant -- (2 1/2-3 lbs) peeled 1/2 cup olive oil -- (for sauteing) 1 large Spanish onions -- coarsely chopped 1 large carrot -- coarsely chopped 1 cup garbanzo beans -- drained -- chickpeas or cici beans 1 clove garlic -- or more 1 teaspoon kosher salt 1/2 teaspoon fresh ground black pepper -- or to taste 1/4 teaspoon ground allspice 3 large tomatoes -- peeled and coarsely chopped -- (I'd use canned, crushed or whole) 1 teaspoon mint -- dried 2 tablespoons fresh cilantro -- minced Cut eggplant in half lengthwise, and lengthwise again into 1 inch strips. Cut each strip into 1 1/2 inch lengths. In large, non-reactive saucepan, heat the oil. Add onion, and stir over medium heat until softened, 3-4 minutes. Add carrot, beans, garlic, salt & pepper and allspice. Cover and simmer, stirring occasionally in a folding motion, for 10 minutes. Add tomatoes and enough water to bring liquid to half the depth of the solids. Cover and continue cooking for 20 minutes. Stir in the mint, cover and cook until eggplant is very tender, about 10 minutes more. Serve hot, room temperature, or cold. Stir in cilantro just before serving. The original source is "Cooking Under Cover" by Linda and Fred Griffith. It calls for 1/2 cup olive oil to cook/saute, but we all know how to drastically reduce that. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Kohlrabi Pate Recipe By :"Vegetarian Gourmet" Spring,1994 (Sharon L. Nardo) Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Eggplant 3 large Kohlrabi bulbs with leaves 2 cloves garlic -- crushed 6 scallions -- chopped 1 teaspoon Olive oil 2 teaspoons Ume plum vinegar 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/2 cup bread crumbs Preheat broiler. Cut eggplant in half lengthwise & place flesh side down on a broiler pan or baking sheet. Broil until the skins are split & black, about 7 minutes. Remove from the broiler & scoop out the flesh when cool enough to handle. Discard skin & set aside. Trim the stems off the kohlrabi, reserving the leaves. Peel bulbs & coarsely chop bulbs & leaves. Steam the bulbs for 10 minutes. Add chopped leaves & steam for another 5 minutes, the bulbs should be tender. Place kohlrabi along with the eggplant, garlic, scallions, oil & vinegar in a food processor & blend till smooth. Mix in the salt & pepper & breadcrumbs. Place in a lightly oiled bowl, smooth the top & refrigerate overnight. Remove from the bowl by inverting onto a platter. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fern's Lemon Pie (Lightened Version Below) Recipe By :Fern Ebert (Marcia a Fasy) Serving Size : 8 Preparation Time :0:10 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large lemon -- including peel -- seeded and chopped 2 tablespoons butter -- softened -- orig was 1 stick 1 1/2 cups sugar 4 whole eggs Put all through food processor. Pour into unbaked pie shell and bake at 350 degrees 40 minutes. Serve warm with whipped cream. My Lightened Version: I replaced the butter with 1Tablespoon Butter Buds (dry) and substituted 1 cup Egg Beaters for the eggs. I find no topping is needed. I usually use a graham cracker crust, but you can use any crust of your choosing. This version of the filling contains only 0.1 grams fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fiesta Pasta Mexican Recipe By :Hershey Kitchens (Anita A. Matejka) Serving Size : 8 Preparation Time :0:10 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 c mostaccioli pasta -- uncooked 1/2 tsp olive oil 1 c onions -- chopped 1 c red and green bell peppers -- chopped 3 c Spaghetti Sauce -- Homemade 15 1/2 ozs red kidney beans -- drained and washed 1/3 c water 1 pkg taco seasoning mix 1/2 c low-fat Monterey jack cheese -- grated Cook pasta according to package directions; drain. Meanwhile, in large saucepan over medium heat, heat oil. Add onions and bell peppers. Cook 5 minutes, stirring occasionally, or until tender. Stir spaghetti sauce, kidney beans, water, and taco seasoning mix. Heat to boiling. Reduce heat; cook, uncovered, stirring occasionally, 15 minutes. Toss hot pasta and one-half sauce. Spoon remaining sauce over top; sprinkle with cheese. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fig Information Recipe By :Jesse Cool,San Jose Mercury News (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** In choosing figs, hold out for maximum ripeness THE first figs are picked in July, but I hold out for the later harvest, for the figs that have spent more time ripening in the heat of long summer days. They have a rich, sensual quality: sugary ripe and deep in flavor. The skins of figs can be light green, black, brown, purple, light pink or a variegated combination. When ripe, the flesh can be white, deep red, greenish, brown, purple or opal. When choosing figs, reach for the ones that most others would leave behind. If there is a slight crack in the skin at the blossom end, oozing with sweetness, the fig is ready to eat. Both the skin and interior should be soft. There is an aromatic, juicy, almost sticky-sweet quality that separates a fabulous fig from one that is simply good. Figs originated in the Mediterranean, but it was natural that they would find their way to California, where the climate is similar. The first figs in California were grown by Franciscan monks in Southern California. Although they are eaten fresh, Black Mission figs are grown primarily for drying. Production of this variety far exceeds that of such types as the greenish-yellow-skinned, violet-fleshed Kadota fig, the black-skinned Turkey fig or the more exotic Calimyrna or Smyrna figs. Unfortunately, figs are often picked while still green and never possess the lovely qualities of a naturally ripened fruit. Shelf life takes precedence over flavor. But in high-end produce departments or farmers markets, you may be able to find figs grown and handled with care. Prices can be quite high. In the Mediterranean, where ancient trees bear fruit that is consumed within a day or two, the fruit is inexpensive and eaten as regularly as we eat apples or oranges. Used in both sweet and savory recipes, figs are eaten for their natural sugar, fiber content and to maintain healthy blood cells. If you have a fig tree in your back yard, pick the fruit as close to full ripeness as possible. But remember that birds and squirrels like figs, too. When the animals start to peck at them, the figs are nearly ripe. At that point, it's better to let the fruit ripen on your windowsill for a day than to give it all to the critters. Ripe figs mold and ferment quickly. Eat them as soon as the skin shrivels and the blossom end begins to crack. is chef/owner of Flea St. Cafe in Menlo Park. With permission from The San Jose Mercury News. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fillet Of Sole Over Celery Recipe By :Barbara Kafka (Terry Pogue) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 stalks celery -- sliced -- leaves left whole 1 tablespoon poulet gold or fish stock -- (clam juice) 2 teaspoons butter -- sweet (unsalted) 1 teaspoon green peppercorns in brine -- drained 1 3/8 teaspoons kosher salt 6 ounces sole fillet -- cut in strips 1 1/4 teaspoons lemon juice -- fresh 1/4 teaspoon celery seed 1. Place sliced celery, broth, butter, peppercorns, and salt on a dinner plate. Cover with microwave plastic wrap. Cook at 100% for 2 minutes. 2. Remove from oven. Uncover and scatter celery leaves over mixture. Place fish evenly spaced, on top of celery. Sprinkle with lemon juice and celery seeds. Cover tightly with plastic wrap. Cook at 100% for 1 minute. (if using a small oven, cook for 2 minutes.) To Serve . .Double ingredients. Divide ingredients equally between 2 plates. Proceed as for single serving, heating broth mixture simultaneously, using a rack for 4 minutes. Cook fish as in step 2 for 2 minutes. - - - - - - - - - - - - - - - - - - - Serving Ideas : Beautiful colors, very light, especially good NOTES : Julia Child has said that Barbara Kafka is the one chef that turned the MicroWave into a useful tool of the professional chef. * Exported from MasterCook * Finnish Carrot Pancake With Cranberry Sauce Recipe By :Sundays at Moosewood Restaurant (ilenewar@starnetinc.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Pancakes, Waffles, Crepes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Carrot Pancake: 1 1/2 Cups carrot -- grated 1/2 Cup onion -- grated 1/2 Cup dry bread crumbs -- or wheat germ 4 Large eggs 1/4 Cup milk 1/2 Cup flour -- white, wheat or rye 1 1/2 Teaspoons salt -- or less to taste 1/2 Teaspoon thyme -- scant 1/2 Teaspoon nutmeg -- scant 1/4 Teaspoon ground cumin freshly ground pepper -- to taste 1 Tablespoon canola oil Cranberry Sauce: 12 Ounces fresh cranberries -- or lingonberries 1/2 Cup maple syrup -- up to 2/3 cup 1 orange 1/2 Teaspoon ground ginger 1/2 Teaspoon ground cardamom 1 Dash cinnamon Optional: sour cream For the Carrot Pancake: In a mixing bowl, combine the grated carrots, grated onion and bread crumbs or wheat germ. Toss to mix evenly. Preheat the oven to 450 deg F. In a blender or by hand, combine the eggs, milk, flour and seasonings until smooth. You may need to scrape down the sides of the blender or bowl once or twice. In a large mixing bowl, combine the carrot mixture and the contents of the blender. Heat about a tablespoon of oil in a heavy 9" or 10" cast iron skillet, or similar heavy shallow baking dish that can go in the oven. Heat the oil in the skillet. When quite hot but not smoking, pour in the pancake mixture; make sure the carrots are evenly distributed. Place the skillet in the preheated oven. After 20 minutes, lower the oven temperature to 350 deg F and continue to bake for another 10 - 15 minutes. The pancake should be light brown, puffy and crisp. Serve immediately, topped with cranberry sauce and sour cream, if desired. To prepare Cranberry Sauce: Wash and drain the cranberries. Remove any soft or discolored berries, and any stems or leaves. Wash the orange, and grate the orange rind only (avoid the bitter white pith); squeeze the juice from the orange. You are looking to obtain about 1/2 cup of juice and grated rind combined. Mix all the ingredients in a medium saucepan and cook over medium heat for 10 - 15 minutes, stirring, until the cranberries have popped and the sauce is thick. May be made ahead. Serve hot or cold. Commercial whole berry cranberry sauce or commercial cranberry/orange relish can be substituted, if you must. The Finnish name for the carrot pancake is Porkkanapannukakku. The Finnish name for the Cranberry Sauce is Karpalokastike. Your guess is as good as mine for how these are pronounced. Source: _Sundays at Moosewood Restaurant_ by the Moosewood Collective. Formatted and posted by Ilene Warfield. Here is homey family supper that my family really enjoys at this time of year. It combines the colors and flavors of the season in a rather unusual (but delicious) way. While the nutritional profile is well within the elf guidelines, there is also ample room to cut fat and calories even farther - substituting 4 egg white for 2 of the whole eggs, using skim or 1% milk, for example. I like to serve this with some form of green cabbage; we like steamed cabbage, but a crisp coleslaw (creamy or marinated) is good, too. I think cucumbers in sour cream is a more traditional accompaniment. I hope you enjoy it as much as we do! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish With Curried Salmon Recipe By :Barbara Kafka (Terry Pogue) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 2 teaspoons curry powder 1/2 cup onion -- sliced 3 cups cabbage -- finely sliced 1/4 pound salmon fillet -- 1" cube 2 teaspoons salt 1 teaspoon lemon juice ground pepper -- fresh 1. Heat butter in a 2 quart souffle dish, uncovered, at 100% for 2 minutes. Add curry powder, onions, and cabbage and stir to coat. 2. Cover tightly with plastic wrap and cook at 100% for 4 minutes. Remove from oven and stir. 3. Mound cabbage mixture in center of dish and arrange salmon around cabbage. Sprinkle salt, pepper, and lemon juice over all. Cover tightly with plastic wrap and cook at 100% for 8 minutes. 4. Remove from oven. Uncover and stir. Re-cover dish and let stand for 3 minutes before serving. - - - - - - - - - - - - - - - - - - - NOTES : This works well with cod, swordfish, scallops, flounder, whiting, tuna, grouper, rockfish and monkfish. If you use monkfish increase cooking time to 10 minutes * Exported from MasterCook * Flavored Mustards Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Create your own flavored mustard - Lemon mustard, a perfect complement for chicken, stir 1 teaspoon grated lemon rind and 1 tablespoon fresh lemon juice into 1/2 cup Dijon mustard; - Green peppercorn mustard, a great beef booster, mix 1 tablespoon freshly ground green peppercorns and 1 minced shallot into 1/2 cup Dijon mustard; - Honey mustard, to perk up ham and pork, combine equal parts honey and mustard and whisk until smooth; - Chili mustard, adding a certain sizzle to Southwestern dishes, combine 2 tablespoons diced, pickled jalapeno chilies with 1/2 cup Dijon mustard; - Horseradish mustard, a dip to dazzle your palate, combine 1 tablespoon grated horseradish, a dash of Tabasco and 2 tablespoons nonfat mayo with 1/2 cup Dijon mustard. [mcrecipe archive: 15 Oc 96 PATh] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Florida Orange Kiss-me Cake Recipe By :Have Your Cake and Eat it Too, Susan Purdy Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- butter flavored cooking spray 2 cups all-purpose flour -- shifted 1/2 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon nutmeg 1/4 teaspoon mace 2 tablespoons toasted wheat germ 1 orange -- do not peel(see note) -- cut into 1/8ths, seeds removed 1 cup seedless raisins 1/4 cup canola oil -- or safflower oil 1/3 cup applesauce 1 cup sugar 1 large egg -- plus 1 large egg white 1 cup orange juice Orange Glaze: 1/2 cup orange juice 2 tablespoons sugar Topping: 1/4 cup sugar 1/2 tsp cinnamon 1/4 cup pecans -- finely chopped The flavor of the cake will be affected by the type of orange used. When grinding the orange, you can always use the zest (the bright orange part of the peel), but if the thick white inner pith is very bitter, it will transfer its bitterness to the cake. First cut into the orange peel and taste it - if it is sweet, use it all; if the pith is bitter, grate the zest, then cut away the pith before grinding the rest of the orange. 1. Position a rack in the center of the oven and preheat it to 350. Coat a 8x12" cake pan with cooking spray. Dust with flour and tap out excess flour. 2. Sift together the flour, baking powder, baking soda, salt, nutmeg, and mace into a bowl. Stir in wheat germ. Set aside. 3. In a food processor or a meat grinder, pulse or chop or grind the orange sections and raisins together. If usings a processor, be careful not to puree the fruit; pulse just to 1/8" bits. 4. In a large bowl of an electric mixer, combine the oil, applesauce, sugar and egg and egg white. Beat until well blended. Alternate adding the flour mixture and the orange juice, beating on low speed, beginning and ending with flour. Stir in the chopped orange-raisin mixture. The batter will be quite thin. 5. Spoon the batter into the prepared pan and level the top. Bake for about 35-40 minutes, or until the cake is golden brown on top and springy to the touch and cake tester inserted in the center comes out clean. 6. While the cake is baking, prepare the glaze and the topping: in a small saucepan set over medium heat, stir together the glaze ingredients until the sugar dissolves. Remove from the heat. In a small bowl, stir together the sugar, cinnamon, and pecans. Set the topping aside. 7. Set the baked cake on a wire rack. Prick the top all over with a toothpick or bamboo skewer and pour over the glaze. Sprinkle on the topping mixture. Allow the cake to sit for about 2 hours to absorb the glaze and cool thoroughly. Cut into squares and serve. 280 calories/7 g of fat/22% CFF >From Sharon Badian SEBadian@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fragrant Barley Recipe By :Food and Wiine,Sheila Lukins 12/90 (K. Briggs) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta -- bowtie 2 tablespoons extra virgin olive oil 1/2 cup pine nuts (pignolia) 4 medium carrot -- diced 2 cups pearl barley 4 cups nonfat beef broth -- or any broth 1/2 cup currants 1 cinnamon stick 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 tablespoons fresh mint -- chopped 1. In a large pot of boiling water, cook the pasta until al dente, about 11 minutes. Drain, rinse under cold water and set aside. 2. In a large, heavy saucepan, heat the oil over moderately low heat. Add the pine nuts and cook, stirring, until just golden, about 10 minutes. Reduce the heat to low. Add the carrots and onion and cook, stirring occasionally, until the onions are translucent, about 5 minutes. Add the barley and stir until the barley is hot, about 2 minutes. 3. Add the stock, currants, cinnamon stick, salt and pepper, and 2 cups of water. Increase the heat to high and bring to a boil. Reduce the heat to moderately low, cover and simmer until the liquid has been absorbed and the barley is tender, but not mushy, about 55 minutes. 4. Stir in the cooked pasta and 1 tablespoon of the mint. Cover and simmer until the past is heated through, about 5 minutes. Spoon the barley into a serving dish and garnish with the remaining 1 tablespoon of mint. Serves 12: 270 calories, 5.7 fat gram - - - - - - - - - - - - - - - - - - - NOTES : This dish goes well with any roast. * Exported from MasterCook * Fresh Fruit Medley (Diabetic) Recipe By :Light & Easy Diabetes Cuisine,Betty Marks (Sheppard) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small Apple -- peeled and diced 2 tablespoons lowfat ricotta cheese 2 medium bananas -- sliced 1/8 teaspoon Ground ginger 1 Small Orange -- sectioned 1/8 Teaspoon Ground cinnamon 1/2 Cup Seedless grapes 1 tablespoon frozen orange juice concentrate 1/2 teaspoon vanilla extract 1/4 cup lowfat yogurt Place all fruit in a bowl and mix in frozen orange juice concentrate. In a blender, combine yogurt, ricotta, ginger, cinnamon and vanilla. Portion the fruit into dessert bowls, top each with yogurt-ricotta sauce and garnish with a walnut half. Other fruits may be substituted, such as melon, kiwi fruit, strawberries, blueberries, pears, or pineapple. The fruit medley may also be served without topping. Food Exchange per serving: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE; CAL: Formatted for MC by Sharon Klinger, tmvm93b@prodigy.com87; CHO: 2mg; CAR: 17g; PRO: 2g; SOD: 20mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and Meal-Master >From:Martha Sheppard - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Tomato Basil Soup Recipe By :The Philadelphia Inquirer (Michelle Leberte) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Large Onions -- peeled and coarsely chopped -- (about 4 cups) 5 Cloves Garlic -- coarsely chopped 1 Jalapeno pepper -- seeded, stem removed, coarsely chopped 2 tablespoon All-Purpose Flour 1 tsp salt 1 tsp sugar 1/2 tsp ground cumin 4 1/2 lbs tomatoes -- peeled, seeded and coarsely chopped -- (about 6 1/2 cups pulp and juice) 1 can vegetable broth -- low sodium, low fat -- 14 1/2 oz. 1/2 cup dry white wine 5 sun-dried tomatoes -- halved -- not packed in oil 1 can evaporated skimmed milk -- (12 oz.) 1/2 cup fresh basil leaves -- chopped In a large kettle, saute onions (in your favorite sauteing liquid) very slowly until lightly golden. Add chopped garlic and jalapeno pepper and cook one or two minutes longer. In a small dish combine flour, salt, sugar and cumin. With a long sturdy whisk, stir flour mixture into the onions and garlic. Cook for one minute, until flour starts to stick to the bottom of the pan. Stir in tomatoes, broth and wine, and increase heat to medium-high. Stir frequently until mixture comes to a boil and thickens slightly. Add the sun dried tomatoes halves, reduce heat to low, cover and simmer for 35 minutes. Puree soup in batches in a blender or food processor, stirring well after each batch. The soup should be thick and smooth. Return soup to the kettle and stir in the evaporated skim milk and basil. Heat on low until soup reaches a simmer. Serve hot or warm. Makes 10 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frosted Brownies Recipe By :Gretchen Gregory Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoon canola oil -- or prune puree 2 Tablespoon evaporated skim milk -- approx. 1 cup Fruitsource -- or equivalent other sweetener 1 egg -- or Egg Replacer = to 1 egg 1 teaspoon vanilla 1/2 cup barley flour 1 teaspoon baking powder 1/4 teaspoon sea salt 3 Tablespoon cocoa -- or carob powder Cocoa Frosting -- see recipe Combine oil and milk in medium bowl. Add Fruitsource and blend well with mixer. Beat in Egg Replacer and vanilla. Sift flour into a small bowl. Sift again together with remaining dry ingredients. Fold into chocolate mixture, stirring as little as possible until blended. Pour into greased square pan and bake at 350 degrees about 20 minutes. Cool and then frost. - - - - - - - - - - - - - - - - - - - NOTES : Fruitsource is a dry, natural sweetener put out by a confections company by the same name. It is made of dehydrated brown rice syrup and white grape juice. In the brownie recipe, I actually use half Fruitsource and half sucanat (evaporated whole cane juice), both which may be found in some, but unfortunately not all health food stores, often in bulk sections. If you are not concerned about refined sugar consumption, you can easily substitute granulated white sugar in my recipe. - - - - - - - - - - - - - - - - - - I love these things, very rich, very gooey, taste like they're loaded with fat. Kinda different-tasting, I'm aware, if you're not already used to "health food," but nothing satisfies my craving for deep chocolate like these * Exported from MasterCook * Frozen Banana Orange Pops Recipe By :American Heart Association (Lavon Moffat) Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large banana -- sliced 6 ounces frozen orange juice concentrate -- thawed 1/2 cup nonfat dry milk 1/2 cup water 1 cup nonfat yogurt -- plain Add all ingredients to a blender or food processor. Process until foamy. Pour evenly into 6 small paper cups. Freeze. Add popsicle sticks after partially frozen. Peel off cups to eat. 123 cal, .4 g fat 2.6%, 84 mg sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Kabobs With Coconut Dip Recipe By :Christine Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- various fruit 6 ounces frozen lemonade cream of coconut lemon rind Fruit kabobs (pineapple, banana, grapes, etc. threaded on small skewers such as extra long cocktail picks) and served with a sweet dip are nice as well as pretty. A good dip for fruit can be made by combining 1 can (I think they come in 8 oz. or so) cream of coconut and 1 6oz. can frozen lemonade concentrate. Top with a little grated lemon rind and serve with fresh fruit. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic-cucumber Sauce Recipe By :America's Best Recipes (LRW979@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz nonfat plain yogurt 3 cloves garlic -- pressed 1 cucumber -- seeded and chopped 1/2 teaspoon dried dill weed Combine all ingredients, stirring well. Makes 1 1/2 cups - - - - - - - - - - - - - - - - - - - NOTES : See Greek Chicken Pitas with Garlic Cucumber Sauce under Chicken breasts * Exported from MasterCook * Garlic-ginger Chicken With Sweet Potatoes Recipe By :Zorba Paster On Your Health (#39-96) http://www.wpr.org Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lbs Sweet potatoes -- peeled and cut into -- 1/2-Inch Medallions 3 1/2 pounds frying chicken -- cut into cubes 1 cup Soy sauce 1/4 Cup Dry sherry 3 Tbsp Brown sugar 1 Tsp Ground ginger 4 Garlic cloves -- crushed 2 Green onion -- finely diced Steamed white rice -- optional Thoroughly combine soy sauce, sherry, brown sugar, and ginger. Pour over potatoes and chicken in baking dish. Cover and marinate 1 hour. Turn over chicken and potatoes and marinate additional hour. Preheat oven to 325 degrees. Bake 25 minutes. Turn over potatoes and chicken; baste. Bake 30 minutes more. When no pink shows when chicken is poked with fork, remove dish from oven. Arrange potatoes around chicken on serving dish. If desired, serve over rice. Sprinkle green onion for garnish. Calories from: Protein: 50%; Carbohydrate: 35%; Fat: 15%. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Chocolate Cake Frosting Recipe By :Carrie (Marcia Woolf) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sugar 4 tsp cornstarch 4 tablespoon unsalted butter 1/4 cup corn syrup 3/4 cup evaporated skim milk 1 tsp vanilla extract 1/2 cup coconut -- shredded 2/3 cup chopped pecans -- toasted In a medium saucepan, combine the sugar, cornstarch, butter, corn syrup, milk and vanilla, and cook over medium heat until bubbling. Add coconut and nuts, cool slightly and spread evenly over cake. Makes enough to ice a 15x12x2-inch cake. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Salad Dressing Recipe By :Mary Ruhl ruhl@dsys.ncsl.nist.gov(Sharon L. Nardo) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup salad oil 3 Tablespoons rice vinegar 2 Tablespoons sugar 2 Tablespoons soy sauce 1 teaspoon ginger root -- grated 2 dashes hot pepper sauce Combine ingredients in a jar. Cover and shake. Can chill up to 3 days - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger-nut Pasta Salad Recipe By :The Natural Kitchen:Recipe Box(Sharon L. Nardo) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz corkscrew macaroni -- broken up 20 fresh pea pods -- remove tip & strings 1 medium kohlrabi -- peeled and cut 2 medium carrots -- grated 1 medium yellow or green sweet pepper -- cut into thin strips 3/4 cup radishes -- thinly sliced 1/2 cup green onions -- bias-sliced 3 Tablespoon fresh cilantro -- snipped 1/3 cup peanuts -- chopped Cook the pasta according to package directions. During the last 30 seconds of cooking time, add the pea pods (or broccoli). Drain pasta and pea pods. Rinse with cold water and drain thoroughly. In a large serving bowl combine macaroni and pea pods, kohlrabi (or cucumber), carrots, sweet pepper, radishes, green onions, and cilantro (or parsley). Add Ginger Salad Dressing and toss gently to coat. Cover and chill for 2 to 8 hours. To serve, toss the salad again and sprinkle with nuts - - - - - - - - - - - - - - - - - - - NOTES : The Natural Kitchen: Recipe Box http://www.natural-connection.com/kitchen/recipes/default.html Strict Vegetarian (no eggs or dairy) * Exported from MasterCook * Glazed Chicken With Julienne Vegetables Recipe By :SuperValu and Campbells (Linda Gordon) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cornstarch 1 can chicken broth 1/4 cup apple juice 1 tablespoon honey 2 teaspoons Dijon-style mustard 1 tablespoon vegetable oil 1 pound boned and skinned chicken breast halves 1 large carrot -- cut in 1/4" strips 1 medium green pepper -- cut in 1/4" strips In small bowl, stir together cornstarch, broth, apple juice, honey and mustard; set aside. In large skillet over medium-high heat, heat half of the oil. Brown chicken 5 minutes on each side. Remove chicken from skillet; set aside. Reduce heat to medium. In same skillet, heat remaining oil. Stir-fry carrot and pepper until tender-crisp. Stir in reserved cornstarch mixture. Cook until mixture boils and thickens, stirring constantly. Reduce heat to low. Cover; simmer 5 minutes or until chicken is no longer pink. Serve with noodles. - - - - - - - - - - - - - - - - - - - NOTES : Original recipe calls for 2 tablespoons of oil. Calories - 235.4 Total Fat - 6.3g Cholesterol - 67mg 24.5%CFF Linda Gordon lgordon@brunswickmicro.nb.ca * Exported from MasterCook * Gold Medal Caramel Bars Recipe By :matejka@bga.com (Anita A. Matejka) Serving Size : 24 Preparation Time :0:12 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ozs reduced fat chocolate cake mix 14 ozs fat-free sweetened condensed milk 12 1/4 ozs fat-free caramel topping 2 tablespoons semisweet chocolate chips Preheat oven to 350. Prepare a 9 x 13" pan with cooking spray; set aside. In a mixing bowl, combine cake mix and condensed milk. Batter will be thick. Press 2/3 of batter into prepared pan. Bake for 8 minutes. Remove from oven and pour caramel topping over cake. Sprinkle with chocolate chips. Crumble remaining batter over top. Bake for 17 minutes more or until top is dry to the touch. Cool. - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut into bars. NOTES : I sprinkled miniature marshmallows on top along with the other ingredients. [Anita] These taste so good too!I made the Gold Medal Caramel Bars last night and they were very good. They are very sweet and chewy; therefore, I did not need a lot to satisfy my sweet craving. This recipe is a keeper (even my young nieces and nephews liked it). [cheryl gilbert ]